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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -05/06/2013

    by , May 3rd, 2013 at 11:05 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 -

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 x 100 moderate 2:00
    2 X 50 fast 1:15 #2 on 2:00
    two rounds, choice.


    8 X 200 pull 3:30
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4600 Y/M
    Swim Workouts
  2. Week 30 - Friday(Taper week 3)

    by , May 3rd, 2013 at 08:46 AM (After a long rest)
    I felt pretty crappy this morning. Just no umphh.

    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45
    6x100 kick with fins on 1.40 easy

    Main set
    3x500 #1 pull, #2 swim breathing every 5, #3 6beat kick on 6mins
    2x(2x50 with fins AFAP on 35, 2x25 underwater with fins, 2x50 back AFAP)
    100 easy

    Warm down
    6x100 on 1.25 DPS

    Total 4000

    500's I held between 5.30 and 5.40. It did not hurt but again no feel for the water and just no go. The fast 50s were ok and I went 23,24 on the free on both sets and 27,28 on the backstroke 50s. My back felt pretty good.
    Swim Workouts
  3. So many disappointed swimmers this morning

    by , May 3rd, 2013 at 07:21 AM (Mixing it up this year)
    We all showed up expecting the usual Friday Long Course but it was set up for Short Course. After I got over my disappointment I had to change my workout.

    500 free
    500 free kick w/zoomers

    10x200@3:00 free w/paddles & bouy descend 1-10 went 2:52, 2:51, 2:50, 2:49, 2:46, 2:46, 2:42, 2:42, 2:39, 2:36

    500 free kick w/zoomers
    500 free EZ & slow

    total 4000 yards
    Swim Workouts
  4. Thursday, May 2, 2013 7:00-9:00pm

    by , May 3rd, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    Let the serious drop in yardage begin!


    600 (25 Free, 25 Long Axis Alternator*, 25 Back, 25 Long Axis Alternator)

    *Long Axis Alternator is 4 stroke Back, then roll into 3 strokes Free, then roll into 4 Back, etc. Works better in LCM cause you run out of pool space after a little bit in SCY.

    Kick Set:
    4 Rounds of
    • 200 @ 3:00
    • 100 @ 1:20
    • 50 @ 1:00

    I ended up starting with a 100 Kick on the first one, but was bobbing around like a cork with all the swimmers in the lanes, 6-8 per!!!, so I switched to EZ Free swimming.
    Did a 100 EZ @ 3:00, 50 EZ @ 1:20, 50 EZ @ 1:00

    12 x 75 IM no Free @ 1:30

    • I did Odds 75 IM
    • Evens 25 Free, then get out of the way.
    • Basically it was a 100 IM @ 3:00, broken at the 75 for about :35 seconds.


    12 x 50 @ 1:15

    • 3 of each stroke
    • 1 EZ, 1 Build, 1 FAST
    • Felt really good on these, especially the Fly and Free. Breast was feeling good as well. Back is only used for the cooldown after the Fly in the 400 IM!! <--PWB will like that one


    100 EZ

    To the Blocks:
    12 x 25 Sprints from a dive @ coach's sendoff

    • 3 of each stroke, IM Order
    • John set us up in heats organized by speed, so I was set with the fastest two boys of the group
    • We had enough rest, kinda. I was huffing and puffing but did fine.
    • I blasted the Flys, felt great.
    • Blasted the starts and SDKs of the Back, then cruised into a floating finish.
    • Same for the Breast, worked the pullout, 1 stroke, then cruised. 4 strokes per length.
    • BLASTO on the Frees. Coach John was asking the older boys why James was beating them. "cause he's tapering..." "That's not an excuse" replied John.


    300 EZ and out

    3300 Yards

    This was an EZish workout even if I'd done the whole thing as written. I just had a yardage "goal" to not exceed today, and stayed below that. Plus I had fun sprinting.
  5. Week 30 - Thursday(taper week 3)

    by , May 2nd, 2013 at 10:13 PM (After a long rest)
    I got to the pool late tonight and had to rush to get a decent swim in. The weather in Dallas dropped from a very pleasant 80+F to 40+F overnight. This time of the year can be so unpredictable! To make matters worse it rained and despite needing the rain it makes the commute crazy. Anyhow I did not stress out and grabbed a quick dinner and headed to the pool. At the pool a lot of people(many I did not even know) seemed to know I had nationals next week and there were a lot of well wishers. On one had it was a little concerning that I did not know these people, but they new me(I guess the old man who swims quite quickly in the pool makes me stand out in the public lanes) and on the other hand it was quite flattering.

    Warm up
    6x200 alternating free and IM on 2.45

    Main set
    3x(2x100 on 1.20 80% effort, 200 kick on 3.30)
    4x(4x25 underwater, 2x50 on 35 holding 30, 2x75 back on 1.10)

    Warm down
    200 easy

    Total 4000

    My second tighter competition suit arrived today. The Speedo Fastskin3 size SR4 was tight, but will be great next week. I am quite shaggy hair wise and need a hair cut. I am really looking forward to next week to get my hair clipped and shave down for some fast racing.
    Swim Workouts
  6. Thursday, May 2

    by , May 2nd, 2013 at 05:03 PM (The FAF AFAP Digest)

    Warm up:

    400 various
    4 x 50 fly drills @ 1:10
    4 x (25 scull + 25 free) w/agility paddles @ 1:10
    8 x 25 back shooters w/fins @ :40
    50 EZ
    4 x (25 free w/slow arms & fast feet + 25 EZ DAB)
    50 EZ

    Main sets:

    6 x 25 burst + cruise
    75 EZ
    2 x (25 back from the blocks @ 100 pace + 75 EZ)
    -- 14 lows
    75 EZ
    10 x 25
    odds = up tempo free w/fins
    evens = EZ
    50 EZ
    100 scull

    Total: 2200


    Did a slightly modified version of taper workout #4 from the HIT forum:

    I've been tapering 5 days now and my legs are definitely still tired. But it's almost time to do virtually nothing. :-)

    The depth on my backstroke starts is still sort of inconsistent. But I had a really deep one when I went 27.2 last weekend, so I won't fret over it. In fact, I think I will be pretty laid back about the 50 fly and 50 back at Nationals bc I posted such fast times (for me) at Zones. If I don't go any faster, no worries! The two events I'm most focused on are 100 back and 50 free. I wish they weren't the last day ... Ah well.

    Who is up for a forum dinner on Friday night: Here is a possible restaurant:
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/03/2013

    by , May 2nd, 2013 at 02:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    2 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM
    1 X 100 stroke
    1 X 100 free
    Four rounds. All swims on 1:45


    2 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy

    4300 Y/M
    Swim Workouts
  8. 05.02.13 - Thursday workout

    by , May 2nd, 2013 at 10:50 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Lifeguards showed up late so the workout was somewhat shorter than usual today.


    450 Warm up

    4 x 100 - 1:30 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:25 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:20 Convert Free->IM (Made IM on 1:17)
    200 Kick - 3:30 (all br)
    2 x 100 Pull - 1:10
    25 Easy

    1500 Relay - I think we made 14:35. There were just 3 of us so we each did 500 yards.

    25 Easy and out

    (3500 Total)
    Swim Workouts
  9. Not as strong this morning and had to do butterfly

    by , May 2nd, 2013 at 07:38 AM (Mixing it up this year)
    Somewhat sore today and just not rested. Still managed a decent amount of quality drill work on fly.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 fly torque drill w/snorkle & paddles
    8x25@:45 fly w/paddles & zoomers by #4 I had my rythm back
    200 1 arm fly alt rt arm/lt arm
    8x25@:45 fly

    200 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy perfect pull but easy pace held 1:22's

    100 free
    100 back
    100 free
    200 free w/snorkle EZ

    Total 3200 yards
    Swim Workouts
  10. Wednesday, May 1, 2013 7:00-9:00pm

    by , May 2nd, 2013 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Yesterday I took my kids down to the riverfront park to go to the annual Apple Blossom carnival that comes to town every spring. Rides and rides and rides. My son is now big enough to go on the "big kid" rides with his big sister, so they had a blast. Though little 3 year old was in a tissy the whole time 'cause she couldn't do the big rides. But she had fun on the little ones, which were "way too boring" to quote my son.
    Friday night will be the annual "Classy Chassis" parade, where all the old cars, muscle cars, unique cars, and more come out to cruise down the main street in East Wenatchee. It's the best of the 3 parades here in my opinion over the 2 week period.
    So there will be no swimming Friday, Saturday, Sunday around here, but it's taper time anyway. I've still got one more lighter swim tomorrow, and then a couple splash n' dashes on Mon/Tues. next week.


    600 (25 Free/25 V-Sit scull)

    12 x 100 Kick w/ fins 4 @ 1:25, 4 @ 1:20, 4 @ 1:15 make 'em
    I did 12 x 50 Flutter Kick w/ board Odds EZ/Evens Fast on those intervals.
    Went between :40 to :42 on the fast ones.

    Main Set:

    10 x 200 Choice Stroke FAST 180+ HR @ 5:30
    I did a rotation of 1 EZ, 1 Build, 1 FAST
    On #3 I went Free, did a 2:03 - wow! I thought, and not even breathing too hard
    On #6 I went Free again, did a 2:02
    On #9 I went IM, did a 2:19, which is my best ever practice time
    Not bad times considering we had 5 people in the lanes, and the 13 year old girls were doing oddball (non-Free) strokes most of the time, so lapping was not fun.

    200 EZ

    500 Free Pull Stretch out

    16 x 25 Fast, IM Order 4 each stroke @ 1:00
    I did desc. by 25s on each stroke

    200 EZ and out

    4500 Yards

    In other good news, I'll be on overtime at work near the end of my day tomorrow (Thursday), and still have 10 hours+ each on Friday and Saturday.
  11. Workout 05/01/13: evening

    by , May 1st, 2013 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Hey, I was able to get into the water a second time today!

    200 FR/200 BK/200 IM drill
    10 x 100 FR (on 1:20 - 1:40 sendoff)
    100 float
    300 loosen and out
    (Solo/Rec/2000 yds/40 min)

    I was able to accomplish a lot today, including charging the lawn mower battery with the trickle charge for my motorcycle and also helping my wife with some projects, and my son mentioned that there was a lap swim tonight before Bible Study. I forgot that the Rec has added 2 lanes for laps during the family swims, so I had the treat of a second splash.

    Split the lane with my son and another for about 15 minutes before a mom and three kids decided to swim "laps." I finished the 100's, and was going to "Build a 200 IM" but scratched that - all I gotta say is that signs are clearly posted that private swim lessons are prohibited, and that is what was going on. After almost pushing off on a 5 year old that jumped just before I flipped at the wall, I tried to remind them what the circle swimming concept is, and it did not sink in. I'll mention that to the director next week when I see her.

    Oh well, I was able to sneak in an extra 2k yds, while Preston swam 500! Not sure why, but my family has gotten the swim bug lately. Pretty cool!
    Swim Workouts
  12. Wednesday, May 1, 2013

    by , May 1st, 2013 at 04:47 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Storm clouds, 80% chance of thunderstorms, humidity at 96%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR w/agility paddles-tube-buoy
    4x50 FR on 1:15 *33s

    *Set 1*
    4(6x100 FR on 2:15, 2:00 rest) Strong desc 1-5: Smooth-Fast
    *1:20, 1:18, 1:15, 1:12, 1:11
    *1:22, 1:17, 1:14, 1:12, 1:10
    *1:19, 1:16, 1:13, 1:09, 1:08
    *1:18, 1:15, 1:12, 1:09, 1:07
    ---200 BK
    ---400 FR w/snorkel-agility paddles-fins

    *Set 2*
    5(6x50 FR on :50, 2:00 rest) w/agility paddles-fins
    6x50 FR on 1:15

    Warm Down
    1200 FR w/agility paddles-buoy-tube
    Dryland bands

    This workout included two quality high intensity sets (for me anyway) with the added motivation of swimming next to Jose, my new friend and training partner (when our schedules agree). Using all my "tricks" with super streamline off the walls, longer strokes in the first 25 meters building the next 25, I was able to make him work harder to get past me. On the 100s he consistently pulled ahead 1-2 seconds down the stretch for the last two fast 100s of each round. Early 40s of age, Jose has a good stroke, is getting back in shape, and he can outpower me at the end of a swim. I enjoyed the challenge, his strong work ethic, and great sense of humor, so that even as I am gasping for air and just hanging in there, it was still a good experience.

    All in all, we both worked harder than swimming solo, which was the case for both of us most of this year. If we can work out together several times each week, no doubt we will both benefit. Even coach Chuck, who was on deck, was pleased with the results today.
    Swim Workouts
  13. Wed., May 1

    by , May 1st, 2013 at 04:01 PM (The FAF AFAP Digest)
    Did "workout" #3 from the HIT forum:

    600 various
    4 x 50 scull @ 1:15
    5 x 50 EZ backstroke @ 1:00
    5 x (25 shooter + 25 EZ) @ 1:15
    5 x EZ free @ 1:00

    Total: 1550


    I think I have only a couple days left of tapering in me before I start getting really antsy. I really hate the last week of taper. And it's already time to register for the next meet -- LCM Zones in Richmond Jun 22-23. I need to work on some arm endurance for that meet.
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/02/2013

    by , May 1st, 2013 at 11:20 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 -

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    1 X 100 swim -

    4 X 50 1:10
    1 X 100 easy 2:20
    Four rounds, choice.
    Descend 50's 1-4 to fast in each round.

    5 X 300 pull 4:45

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. 05.01.13 - Wednesday workout

    by , May 1st, 2013 at 11:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt cruddy last night and skipped dinner. Expected a bad day at the pool but it wasn't too terrible. My back does hurt though. I played a little GK w/ my U19 team last night but I didn't think I pushed all that hard. Must have tweaked something the wrong way. It didn't bother me in the pool but it sure does when I walk.


    800 Warm up

    8 x 50 - :45, descend to 1000 pace
    800 Timed - 10:00, Open turns @ 200s (2:28, 4:53, 7:20, 9:42)

    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    850 Timed pull - 10:00, Open turns @ 200s (2:12, 4:32, 6:50, 9:05)
    Missed the time at the final 50. Tried to hold 2:15s but got sloppy on some turns and went out way too fast on the first one.
    1:00 Rest
    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    200 Timed IM Kick - 3:18 <- might be a personal best for me

    12 x 50 - 1:00 IM Order
    1:00 Rest
    100 IM Timed - 1:13.5

    200 Cool down

    (5550 Total)
    Swim Workouts
  16. Workout 05/01/13: morning

    by , May 1st, 2013 at 10:09 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Put on snorkel:
    50 Kick/200 Agility paddles/100 pull with buoy :20 SR
    50 Kick/300 AP/100 Pull :30 SR (take off snorkel)
    50 Kick/400 IM/100 Pull

    8 x (25 Kick/25 Fast/25 Pull with buoy)
    - 1-4 = FR
    - 5-8 = back and fly

    150 loosen and out
    (Solo/Rec/2900 yds/50 min)
    Busy couple of days at work. Last night I stayed late in order to start the biannual narcotic inventory that our company has us do annually. There is never any extra time built into the schedule to actually do it, which involves counting each controlled medicine by hand and comparing it to the on-hand inventory in the computer, so instead of changing our days around for the week I convinced my boss that the best approach was for me to stay an hour late last night to start it and then him come in an hour early to finish it. Our pharmacy student also was able to come in last night to help, so there was only a few items to count this morning and the paperwork to finish up for my boss to do.

    A nice treat to come to the pool this morning and find that it was mostly empty! I did a modified version of the workout that I left for the team practice last night, which my wife actually attended! She told me not to get any ideas of her swimming another meet, but I am encouraged that she is looking at the sport for the fitness benefits it provides.
    Swim Workouts
  17. Week 30 - Wednesday(Taper week 3)

    by , May 1st, 2013 at 08:37 AM (After a long rest)
    Today I felt sluggish. Taper blues as my coach called it set in. My times were ok but I just felt slow. After practice we discussed the last week of my taper and what he was looking for from me. I felt pretty pumped up after the discussion and can't wait for next week.

    Warm up
    1000 swim with snorkel

    Main set
    3x500 on 6 mins, #1 6 beat kicking, #2 pull with paddles breathing every 5, #3 even splits at 85-90% effort
    100 easy
    6x100 kick with fins on 1.20
    12x100 descending 100s by 25 on 1.25 holding 1.03-1.05 pace

    Warm down
    200 swim with snorkel perfect stroke

    Total 4600yds

    I went pretty easy on the first and second 500s and went about 5.30 pace. The last one I had trouble hitting my turns right and ended up too close on quite a few which definately slowed me down. I went 5.14 and felt pretty bad. Not tired bad just no umphh. I felt much better on the 12x100s and built to about 85% and held 1.03s on all of them. Despite the feeling of no umphh the taper is coming along nicely and I will be ready to race next week.

    I tried my race suit on yesterday and it's a little loose(i can still wear it but it went on way too easy) so I ordered yet another competition suit. This time I made sure I went with a tight suit and ordered a speedo fastskin3 size 28(sr4). I believe my Nike Hydra will be fine to race in and in some ways it's nice to have two suits since I have two races on Saturday and Sunday and wearing a dry suit can't hurt.

    I suspect those going to Indy are like me and getting excited!

    Updated May 1st, 2013 at 09:25 AM by StewartACarroll

    Swim Workouts
  18. A strong day today

    by , May 1st, 2013 at 07:27 AM (Mixing it up this year)
    I don't know where this came from but it is refreshing to actually feel somewhat fast today.

    500 free
    500 free kick w/zoomers

    10x100@1:30 free w/strapless paddles & bouy went 1:21, 1:21, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:21, 1:21 very fast for not having my red Tyr catalist paddles
    500 back kick drills w/zoomers as 100 streamline, 100 fashion model, 100 arms perpendicular, 100 partial recovery, 100 streamline
    10x50@1:00 back held :50's

    300 free w/snorkle
    200 free EZ

    Total 3500 Yards
    Swim Workouts
  19. Week 30 - Tuesday(taper week 3)

    by , April 30th, 2013 at 09:22 PM (After a long rest)
    I felt ok tonight. I was in a rush because my daughter had a school program tonight. I got about an hour sim in and felt like I was rushing.

    Warm up
    20x50 on 50 alternating 50 free, 50 back and 50 fly
    8x100 kick best average on 2mins

    Main set
    2x(3x50 on 35, 3x50 on 30)
    8x25 free DPS on 30
    3x300 back with fins on 3.45, 12.5 underwater off turns
    2x200 descending by 50 on 3mins

    Warm down
    100 easy

    Total 4000
    Swim Workouts
  20. Tuesday, April 30, 2013

    by , April 30th, 2013 at 08:17 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    200 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR as 2(50CU,50 Strong SPL-30)
    4x50 FR on 1:00 *37-36-35-34

    *Set 1*
    10x100 FR on 1:30 *1:18-1:15
    ---200 BK

    *Set 2*
    4x300 FR on 5:00 w/agility paddles-buoy-tube
    *4:01, 3:58, 3:58, 3:55

    *Set 3*
    8x50 BK on 1:15 *39-38

    *Set 4*
    5x400 FR on 6:00 w/fins-snorkel-agility paddles, desc 1-5
    *5:15, 5:06, 5:04, 4:58, 4:55

    Warm Down
    400 FR/BK
    Dryland bands

    Gradually moving towards more intensity in workouts.
    Swim Workouts