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Swim Workouts

  1. 11.29.11 - 1 Million Meters!

    by , November 29th, 2011 at 09:51 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. It is Dave M's 50th birthday so we had a little party afterwards. Somewhere along the way today I crossed 1 Million meters. Guess that's kind of an interesting milestone. It was enough to get me going this morning. I've got some sort of mild stomach virus that won't go away. Feel rotten at night and can't get much sleep but I feel much better in the morning. Yesterday, I swam fine but today I had no energy and more or less just tried to make the intervals. Kind of disappointing given all the recent improvements I've seen. Hopefully I'll feel better tomorrow.


    450 Warm up

    2 x 100 Kick - 1:45 (Fr/Br)
    2 x 100 Kick - 1:45 (Fl/Br)
    2 x 100 Kick - 1:45 (Br)
    2 x 100 Kick - 1:45 (Bk/Br)
    4 x 50 stroke - :50 descend

    6 x 100 - 1:15 1st 25 of 1st 100 stroke, last 25 of last 100 stroke
    100 Easy

    10 x 100 Pull - 1:20
    2 x 100 Kick - 1:45
    50 Easy

    2 x 100 Kick - 1:45
    100 Pull - 1:20
    100 Pull - 1:20 (1st 25 fly)
    100 Pull - 1:20 (1st 25 back)
    100 Pull - 1:20 (1st 25 breast)
    100 Pull - 1:20
    2 x 100 Kick - 1:40

    100 Cool down

    (4400 total)
    Swim Workouts
  2. Ouch...

    by , November 29th, 2011 at 09:51 AM (Year Three: The Road Back)
    Today's distance day proved to be much more painful than I wanted. My shoulder was smarting a bit from yesterday still, but I went to the pool anyway figuring that I'd just cut distance and go at an easier pace - not pushing too hard. That was the plan anyway.... and it worked well throughout the warm-up and most of the first set. Then, my left shoulder basically went on strike. It hurt, it ached, it basically said STOP!

    Here's what I actually managed to do in the pool today:

    400 Warm-Up
    3 x 200 Free on 3:00
    4 x 50 Free on 1:00
    1 x 550 Free on 9:00 (supposed to be a 600)

    4 x 75 Free on 1:30 (supposed to be 100s)

    3 x 200 Kick on 3:00
    4 x 50 Kick on 1:00
    1 x 600 Kick on 9:00
    1 x 50 Supposedly Free - ended up being mainly kick

    Total Yards - 3500

    On the 4 x 100s that were supposed to be on 1:30, I did 75s. That was okay. I decided to do the next set of 200s as a kick set to give my shoulder a break. Then, I was planning to do the 4 x 50s on a 1:00 as backstroke (with my fins on). MISTAKE!!!!! After the second pull, my shoulder simply SCREAMED! Don't know if I pulled or tore something or what. It basically hurt to move my arm over my head - and then hurt to move it back to my arm back to my side, so I gave up and just kicked the remainder of the set (3 50s and 1 600). I wanted to swim the last 4 x 75s, but even easy freestyle hurt, so I gave up the ghost, went home and took a bunch of aspirin. Hopefully, a little rest will help.

    Now... if the snow just stays away, so I don't have to shovel tonight....

    Enjoy your swims for me today!
    Swim Workouts
  3. Monday, Nov. 28th, 2011 5:30am & 5:00pm

    by , November 28th, 2011 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    We're still not back into the Wenatchee High School pool since the drowning occured a few weeks ago, but I'm making do with the YMCA pool. It's completely nutso over there in the a.m. swims, and I'm only able to get 30 minutes, but that's better than nothing!

    A.M. "Splash": got out on deck at 5:30 and :15 seconds and there were already 6 ladies out there claiming their lane space. And I was even the 2nd one scanned in this morning!! I don't get it??!! Oh well, jumped in and had 200 yards done before anyone else even hit the water.

    Warmup/Everything: after the initial 500 I was circle swimming with 2 others and just "fitting stuff in".

    500 Free
    200 Free @ about :15 rest
    100 Free @ about :10 rest
    200 Free @ about :15 rest
    100 Free @ about :10 rest
    400 IM Drill
    20 x 25 @ ~:30 (depending on the others in the lane) Odds Fly, Evens Free
    2000 Yards and off to work


    P.M. Practice (while the kids had lessons)

    300 Free
    300 Free Pull
    10 x 50 @ :45 (first 6 around :33s, next 4 were :31s)
    20 x 25 @ :30 Odds Fly Fast, Evens Free working on maintaining kick while breathing

    -- mini-break (not a Q-Break) to get my son showered and dressed --

    12 x 75 Free Pull @ :55 (held :47-:50s)
    really difficult to see the red hand on the clock thru red semi-fogged goggle lenses from the opposite end of the pool!

    400 of swimming working with another lap swimming on his stroke/kick/breathing technique.
    Found out this guy was down in Phoenix doing the Tempe town OW 2.4 mile swim a little while ago. He said it was basically like swimming in sewage though, and not fun!

    2900 Yards

    4900 Yards for the day.

    I got the meet timeline for this coming weekend for my USA-S meet right here in town. Looks like 180 swimmers in the meet, and thats for all ages from 8 & Under to 15 & Over. They've actually combined the 13-14 and the 15&Over together, which is nice since they're quite a few fast 14 year old guys to race with. Not a lot of heats, but at least they're running all age groups together (rather than a split session meet) so I get a little more rest. Each day runs from 9:00am till about 4pm.

    Saturday A.M. I'll probably have to work for 3-4 hours prior to the meet, so I'll just skip warmup and do a few laps in the 12 yard deep tank prior to my races.
    100 Free, 100 Breast, 200 IM (break) 200 Back, 200 Fly, 500 Free
    200 Free, 200 Breast, 100 Back (break) 100 Fly, 50 Free, 1000 Free
    (Note: I'm not signed up for the 2 red events above)
  4. Workout 11/28/11

    by , November 28th, 2011 at 08:44 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK
    4 x 100 Pull on 1:30 (FR/FR/BK/BK)
    1 x 100 IM drill

    Tonight I took on the "meet" practice that James Adams listed on his blog while back:
    Quote Originally Posted by jaadams1
    Main Set: Did the high school meet format, minus the relays.

    Rules: - AFAP
    - Leave on the 60 or 30 only
    - Must take between 1 minute to 1 minute 30 seconds rest - no more, no less between events.
    - All from a push
    - Have fun!
    Here it was:
    200 Medley Relay - n/a
    200 Free - went 2:12.00 (1:18 rest)
    200 IM - went 2:39.44 (1:18 rest)
    50 Free - went :28.31 (1:02 rest)
    Diving goes here - n/a
    100 Fly - went 1:09.75 (1:20 rest)
    100 Free - went 1:02.56 (1:27 rest)
    500 Free - went 6:09.81 (1:21 rest)
    200 Free Relay - n/a
    100 Back - went 1:09.01 (1:18 rest)
    100 Breast - went 1:30.07
    400 Free Relay - n/a

    1 x 50 EZ

    4 x 100 on 2:00
    - 25 AFAP, 75 stretch (FR/BK/Fly/FR)

    100 various w/d and out before the Aqua Zumba crowd shuffled in

    (2800, 50 minutes)

    This was a fun little set. 1350 of AFAP stuff, with a fair amount of rest, but not enough to truely go AFAP. I gave it my best effort though.
    I agree, it is a fun set. I should have had a tad longer w/u, and I was sweating over the 500 in the middle of the thing (which I tried to keep long and strong), but I am satisfied with the times. I did not really do them AFAP, probably around 85-90%, and I was happy that I was able to get a little extra rest on the 100 Free. Thanks, James! Anyone else tried this?

    Otherwise, I am starting to look to decrease yardage a tad to taper for the NE scm meet @ BU in two weeks. I still don't know quite what to do to accomplish this, but I have been looking at some the sprinter's blogs for ideas. My main focus will be the 200 Back, but I have a 50 Free tucked in there as well, complementing the 400 FR and 100 IM (I can only swim on Saturday).

    Updated November 28th, 2011 at 09:42 PM by rxleakem

    Tags: y set
    Swim Workouts
  5. Monday, Nov. 28

    by , November 28th, 2011 at 04:41 PM (The FAF AFAP Digest)

    Warm up:

    800 various

    Aerobic Sets:

    4 x (4 x 50) @ 1:00
    4 single arm fly
    4 single arm back
    4 breast w/dolphin kick @ 1:15*
    4 free

    * Whenever I do whip kick, the inside of my left knee hurts slightly. So I don't see the point of doing it other than very infrequently.

    50 EZ

    4 x (100 broken shooters w/fins on belly + 50 EZ)
    -- :10 second break at each 25
    50 EZ

    Speed Sets:

    4 x 50 burst 15 m + cruise
    50 EZ

    3 x (25 AFAP free w/fins + 75 EZ)
    -- 10s
    50 EZ

    1 x 50 AFAP fly w/fins
    -- low to mid 23

    100 EZ

    Total: 3050


    Feel slightly boggy in the water. I suspect this is due partly to the lingering effects of Friday's deep tissue massage. Takes me forever to recover from those things. I will likely to another recovery workout tomorrow.

    I can tell I need to stretch, but not sure if I'll get a chance tonight with my hectic schedule. December is a crazy month. Luckily, I do have an ART appt tomorrow.

    More on masters doping:

    Yoga for Q:

    Updated November 28th, 2011 at 05:24 PM by The Fortress

    Swim Workouts
  6. Nov 28, 2011

    by , November 28th, 2011 at 01:53 PM (Canuck Countdown)
    195 days until Day 1 of the FINA World Masters Championships

    Saturday, November 26
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember most of the workout, except the main set:

    4 x
    (1 x 200 free,
    2 x 100 free,
    4 x 50 free)

    Rd 1 was :55 pace / 50 (3:40, 1:50, :55)
    Rd 2 was :50 pace / 50 (3:20, 1:40, :50)
    Rd 3 was :45 pace / 50 (3:00, 1:30, :45)
    Rd 4 was :40 pace / 50 (2:40, 1:20, :40)

    I led Rds 1-3, but went 3rd on Rd 4. Made the 200, made the first 100, but dropped to 1:30 on the 2nd 100 and to :45 for the last two 50s.

    Total Distance = 4200 LCM

    Sunday, November 27
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    600 warmup (was supposed to be 800, but dove in late!)

    16 x 50 @ 1:00, starting from centre of pool and working on turns. 4 Fly, 4 back, 4 breast, 4 free.

    3 x 300 @ 5:15 (1 swim, 1 pull, 1 swim with fins)

    6 x 50 @ :50
    2 x 50 Fly @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Back @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Breast @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    7 x 50 @ 1:00
    1 x 50 Free FAST! dive start.
    100 EZ

    Total Distance = 4000 LCM

    Comments: I'm sick and tired of being sick and tired! It's been over 2 weeks and although I'm able to go to work and swim, I still have congestion, sore throat and cough - especially at night.

    Updated November 29th, 2011 at 03:18 PM by lewba

    Swim Workouts
  7. Back to Normal....

    by , November 28th, 2011 at 11:42 AM (Year Three: The Road Back)
    While I really enjoy Thanksgiving, there is something to be said to getting back to "normal" - with practices at the normal time and the kids back to school (and earlier bedtimes).

    Thursday's Thanksgiving practice was a mad dash for lane space. There must have been 55-65 people there because all 10 lanes had at least 5 people - with some lanes as many as 7. It was good practice, but with so much turbulence, my stroke - and therefore my shoulder - got messed up.

    Friday's practice (one of 4 that day) was also really well attended, but I managed to get in a lane with only one other person. Much better turbulence-wise, but my shoulder was aching and I elected to kick some of the free set in order to rest my shoulder.

    Saturday, I did an easy 4400 swim that alternated between kicking and free. I really worked on my stroke mechanics for the free and my shoulder didn't ache as much at the end.

    Sunday was a total day off. Woo-hoo!

    Here's what we did today:
    400 Warm-Up
    8 x 50 Drill / Swim on 1:00
    12 x 50 Kick on 1:10, did as 1>4, 5>8 w fins, 9-12 NO FINS - made them!
    1 x 100 Fist Drill on 2:00
    1 x 100 Free on 1:30
    2 x 100 All Drill on 2:00 (did both catch-up)
    2 x 100 Free on 1:30
    3 x 100 All Drill on 2:00 (did catch-up, fist, catch-up)
    3 x 100 Free on 1:30
    4 x 100 All Drill on 2:00 (catch-up, fist, catch-up, fist)
    1 x 100 Free on 1:30
    100 Cool-Down
    Total Yards - 3200

    I was actually pretty happy on the kick without fins, but I know that I need to do the kick sets sans fins more often. The 1:10 interval today made it an easy decision. So... yay for me!

    As to the rest of it... a pretty easy way to ease into the week. I managed to hold 1:20-1:22s on my 100 Free's without much shoulder ache. Happy with that. Of course, my shoulder is aching now as I sit at my desk.

    Tomorrow's distance day may become more of a kick-fest. I guess only time will tell.....

    Enjoy your swims today!
    Swim Workouts
  8. Sunday, Nov. 27

    by , November 27th, 2011 at 05:36 PM (The FAF AFAP Digest)
    Warm up:

    700 various

    16 x 25 shooters w/fins
    8 back, 8 belly

    Main Set:

    40 x 50 w/fins @ 1:00

    8 x 50 single arm fly
    8 x 50 dolphin kick w/board
    8 x 50 breast + 50 EZ
    8 x 50 flutter kick w/board
    8 x 50 free
    -- 4 overkick, 4 easy

    Total: 3150


    Just wanted to do a recovery workout after traveling home yesterday. I'm a bit tired from travel (got in late) and hotel insomnia, so hoping to catch up on sleep this week.

    I don't feel like I lost too much training wise with my jaunt. I did get in 3 speed workouts last week, and probably only missed one aerobic workout on vaca. I'm going to start resting now. I'm not even remotely excited about it. Perhaps only my elbows will be happy.

    I also need to get myself signed up for NE Champs. May do that now! Done: 100 IM, 100 fly, 50 free (maybe), 50 breast, 200 IM (fly split), 50 fly and 100 free. A very rare meet with no backstroke events. I signed up for 100 free (50 split) and 100 breast at the LC meet. If I don't scratch something, which is almost unheard of, I will get in a SCM 50 & 100 of each stroke and the 100 IM -- a masters first for me.

    Updated November 27th, 2011 at 06:05 PM by The Fortress

    Swim Workouts
  9. Saturday, Nov. 26, 2011 11:00am

    by , November 26th, 2011 at 04:09 PM (Fast Food Makes for Fast Swimming!)

    200 Free
    100 Kick w/ board
    200 Free Pull

    Main: (no rest, stay on intervals)

    1 x 200 Free @ 2:40 (went 2:19)
    2 x 175 Free @ 2:20 (went 2:01)
    3 x 150 Free Pull @ 2:00 (went 1:41s)
    4 x 125 Free Kick w/ board @ 2:10 (went 1:58-2:00) I was kickin' hard to make this
    5 x 100 Fly @ 1:30 (went 1:08/1:10/1:12/1:13/1:13) This was the killer.
    6 x 75 Back @ 1:10 (went :57-1:00) actually tried to do 2-3 SDKs each wall
    7 x 50 Breast @ :55 (went :43-:47s)
    8 x 25 Free @ :20 (went :17-:18s)

    10 x 50 Kick w/ board @ :55 made em

    Cooldown set:
    1 x 200 Free Pull @ 2:30
    1 x 150 Free Pull @ 2:00
    1 x 100 Free Pull @ 1:20
    1 x 50 Free Pull @ ???

    4500 Yards

    This wrapped up a good set of Turkey Day weekend workouts for me. Did the 30 x 100s twice, a Turducken, and this "ladder" of sorts.

    My body is sort of getting used to doing more yardage now, not that I'm going to be able to keep it up. But it was a good time. Crappy part is that I have to go back to work on Monday. I wish I could win the lottery, or get a big inheritance!
  10. Turducken - I'm stuffed

    by , November 26th, 2011 at 12:41 PM (Maple Syrup with a Side of Chlorine)
    With Master's group at the Rec (scy)

    Today was Turducken Day, courtesy of swimsuit addict for the group, and we had a total four folks (of eight) give it a shot ...

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:
    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    After we readjusted our suits, we went on to:
    7 x 100 on 2:00

    I am thankful that this 2100 main set was done - I am used to my shoulders aching after a workout, but not this badly during it! haha The most continuous Fly I have done since HS has been 75 in a set, so this was a test. I thought that the 100's would be the worst, but the 50's on the last (two) did me in. But .... I made them all doing full stroke, so I am very happy with that. Also, my abs were sore!

    I added a 600 w/u before the fun, and since I was one up at the end of the Turduken I went back for seconds, swimming just the last rep for a total of 5 completed. I took some great advice from from SB212 on the breastroke legs:
    Quote Originally Posted by swimmerb212
    Yay! I hope you all enjoy it! Breaststroke isn't that bad, just keep your head looking down and love that glide!
    I kicked the 100's (FR, BK, DK, full breast stroke, FR, BK, DK), and came in around 1:40 each time. I can really notice a difference in my kicking stamina and speed since really incorporating it into my workouts over the last few months.

    Close that with a 250 easy warmdown and I hit 3300 yards in just over 1 hour. Not bad! Off to put up the Christmas tree and get the lights set up outside. All the while enjoying the beautiful day we are having here - over 50 degrees and sun shining! Have a great day everyone.

    Tags: turducken
    Swim Workouts
  11. 11.26.11 - Saturday workout

    by , November 26th, 2011 at 11:29 AM (Pete's swim blog)
    Swam w/ Dan, Mary and Bob. Billy showed up late but didn't work out with us. Matt provided the workout which is what is HSA kids are doing for taper. Not feeling great today but it didn't slow me down much. My fly was on for some reason... usually it isn't. Right shoulder started hurting near the end. I think I tweaked it doing backstroke "blasts".


    400 Warm up

    50 Fly/50 Back/50 Br - 2:15
    50 Back/50 Br/50 Fr - 2:15
    50 Br/50 Fr/50 Fly - 2:15
    50 Fr/50 Fly/50 Back - 2:15
    Everyone else did 50 Fr/50 Bk/50 Fr on 2:30(?). Not sure why they increased the interval short since they were ahead of me on after the first one.
    6 x 100 IM - 1:30 Descend 1-3, 4-6 (1:25 -> 1:18)
    8 x 50 Kick - :50 (Br)

    3 times through:
    * 100 Fast - 2:00 (1:05, 1:05, 1:08 - slowed down to protect my shoulder some)
    * 2 x 300 Pull - 4:00 (All on about 3:31-3:33)
    * 8 x 25 - :30 drill down/15M blast back (I did IM order)

    200 Cool down

    (4900 Total)
    Swim Workouts
  12. Friday, Nov. 25

    by , November 25th, 2011 at 10:39 PM (The FAF AFAP Digest)
    Hit the hotel pool again today. It was cloudy, so fairly empty!

    Warm up/Transition:


    10 x 50
    odds = single arm fly
    evens = breast w/dolphin kick
    50 EZ

    10 x 50
    25 dolphin kick shooter on belly (25 kicks) + 25 EZ
    50 EZ

    Speed Work:

    10 x 40ish burst + ez
    40 EZ

    Pyramid 40 frees:
    9 x 40ish
    3-5-7-9-11-9-7-5-3 strokes fast
    40 EZ

    8 x (25 AFAP + 50 EZ)
    4 breast, 4 free
    50 EZ

    Total: 3100 ish (?)


    Pretty good workout for a hotel pool! I missed my fins though. Not looking forward to returning to the cold weather tomorrow.
    Swim Workouts
  13. Friday, Nov. 25, 2011 5:00pm (2nd time around...)

    by , November 25th, 2011 at 10:13 PM (Fast Food Makes for Fast Swimming!)
    Had two goals in mind with this swim tonight:
    • Get enough done to total 10K for the day (did it)
    • Complete the 30x100s set at all costs (didn't quite make it)
    300 Free
    200 Free Pull
    200 Kick w/ board
    100 Free

    30 x 100 Free @ 1:12.5
    • (made 22 of them - holding from 1:07s gradually increasing till failure at #22)
    • took 1:00 rest, then did:
    • 8 more 100 Free Pull @ 1:10 (holding 1:06-07s)
    200 EZ Kick w/ board

    20 x 25 Odds Fly, Evens Free @ :30

    100 Free EZ
    4600 Yards

    +5400 from the A.M.
    10,000 Yards for the day

    What a big difference 2.5 seconds of rest can make on a set like that today. I'm sure I could've made all 30 on the 1:12.5, had I not done the intensive set earlier this morning...but that's the way it goes. NOT going to go for a 3rd round of it tomorrow.
  14. Workout 11/25/11

    by , November 25th, 2011 at 07:08 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Long warmup in the hot pool today ...
    200 FR
    200 BK
    100 Fly drill/100 FR
    100 Br/100 FR
    200 Back

    5 x 200's on :xx (trying to to run over or get run over - went when I had some open water)
    - 100 Kick
    - 100 Pull with buoy
    - Did FR/BK/sdk-IM/FR/BK

    500 with paddles (25 DPS/25 Fast, 50/50,75/75,100/100)

    200 various warmdown

    (2700 yds, 55 min)

    I am feeling tired today, and I did not pig out too much yesterday. I got up earlier than planned and put in a 1.6 mile walk with my son, and that did little to energize me before swimming at lunch time.

    I could tell by the parking lot that it would be crowded today, and it was (6 in the water when I started, then it dwindled down to 3). I bet you all can't wait for the New Year crowds that will appear in a month or so, right? The water was very warm today - apparently the heater was not working properly earlier in the week and it was nice and cool for laps Today it was hot, hot, hot, with the heat still pumping out.

    Anyone have a short-hand way of describing the 500 - I have done it a few times and am getting too lazy to keep writing it out. Must be the turkey talking ...
    Swim Workouts
  15. Update & Post Thanksgiving swim

    by , November 25th, 2011 at 05:10 PM (Dan's hobby/obsession)
    Wow - It's been a while since I added anything here. I probably don't have anything more worthwhile to post than I did before, but I feel like updating, so here goes:

    Since June, I've run an additional 3 marathons, an Olympic triathlon, and a Half Ironman triathlon. I also participated in numerous half marathons, a 5k run (19:21 woot!) and the Ragnar Relay - Northwest Passage (our team took 2nd overall!) I also registered for Ironman Canada in 2012.

    With all that running & cycling, my swimming has fallen off considerably. My YTD swim total is just shy of 325 miles and I'm nowhere near race-ready. I did enter a swim meet a couple weeks ago, but I mostly swam short "off" events. I think I split a low 27 for a relay 50fr(SCM), so I've got some work to do.

    This week I've started getting more serious about swimming, so I dug out the old workout cards and started cruising the NTC workouts. Sadly, I am coming off a sinus infection and possibly viral pneumonia (a close friend of mine has it & my chest is feeling tight) so the workouts haven't been as strong as I had hoped, but I was feeling progressively stronger over the course of the week and have high hopes for next week.

    Today's workout:

    This week's workouts started out with a ladder on Monday, 300's on Tuesday, 200's on Wed, and a Turkey burn workout/party on Thurs. Today I decided to continue the trend and go with 100's and, in spite of my chest issues, wanted to try them at mid-season pace.

    Warm Up

    400 swim (every 4th length backstroke)
    300 pull (every 4th length sculling)
    200 kick
    200 IM drill
    8x50 kick @ 1:00 2x(3fr, 1 fly)


    8x100 swim - 4 @ 1:30, 4 @ 1:20
    8x100 IM - 4 @ 1:45, 4 @ 1:35 (I felt the chest tightness on these last 4!)
    8x100 pull - 4 @ 1:25, 4 @ 1:20
    8x100 swim - 4 @ 1:25, 4 @ 1:20 (shoot, I was hoping to hit 1:15 - maybe next week!)

    200 cool down

    4,900 yds

    Overall, I was happy with today's swim. I hope to get my tempo up next week and will start adding sprints to the workout mix. Less than 2 months to the next meet, gotta get my sprint on!
    Swim Workouts
  16. 11.25.11 - Friday workout

    by , November 25th, 2011 at 03:54 PM (Pete's swim blog)
    Swam at Hsv NAT with Roger, Dave and Mary. Each had our own lane. Matt drew up the workout. He said it was the taper workout for his HSA swimmers and we could make it harder if we wanted. It was plenty hard enough as-is.


    500 Warm up

    6 x 100 - 1:20 Descend 1-3, 4-6 (1:15-> 1:05, 1:18 -> 1:08)
    12 x 50 - :50 Drill down/Fr back
    16 x 25 - :30 Easy/Hard (Roger and I did IM order x 2)

    2 Times through (I had to leave early - everyone else did 3x)
    * 4 x 100 Kick - 2:00 Descend
    * 100 Fly/100 Fr - 3:00
    * 100 Bk/100 Fr - 3:00
    * 100 Br/100 Fr - 3:00

    No cool down - had to go early

    (4100 Total)
    Swim Workouts
  17. Friday, Nov. 25, 2011 5:30am

    by , November 25th, 2011 at 11:06 AM (Fast Food Makes for Fast Swimming!)
    Ahhh...the joys of Black Friday. Waking up way too early in the morning, getting in the car (after pouring hot water on the windshield to melt the ice), and racing off to the...POOL!!! C'mon now...I'm a swimmer, not a shopper!! Plus I don't have the cash laying around to waste on something that will just go in the garbage anyway.

    It was nice this morning at the Y pool. Usually the 5:30am swim there is jam packed with people trying to break down the door to race in and "claim a lane". I got there 10 minutes early and was the 2nd one there. Where were all the ?? Certainly not shopping. My dentist was there, and he said the folks probably not going to break a hip on the ice to come stand in the water today. It was very nice because everyone had a lane to themselves.


    300 Free
    200 Kick w/ board
    300 Free Pull

    Main Set:

    30 x 100 @ 1:10 I had full intentions of going for this too, but it is tough, especially early in the morning, and solo.

    10 x 100 Free @ 1:10 (ranged from 1:05 on the first, then 1:07-1:09s)
    :30 Q Break and to modify the remainder of the set

    4 sets of:
    5 x 100 Free Pull @ 1:10** (took :30 rest between each set)
    (held 1:06-1:08s) on sets 1 & 2
    (held 1:07-1:10s) on sets 3 & 4

    200 EZ Kick w/ board

    A Turducken...why not?? It seems to be "all the rage" lately. I just swam through it with no big hurry. Tough to do after the 30x100s too!
    1 x 350 (100 Fly, 50 Back, 50 Breast, 50 Back, 100 Fly)
    1 x 350 (100 Back, 50 Breast, 50 Free, 50 Breast, 100 Back)
    1 x 350 (100 Breast, 50 Free, 50 Fly, 50 Free, 100 Breast)
    1 x 350 (100 Free, 50 Fly, 50 Back, 50 Fly, 100 Free)

    5400 far. I'm planning on adding to this, hopefully reaching 10K tonight.
    I was in the lockerroom afterward and looked at the was only 6:50am. Wow, I did all that pretty quick.


    **My body was really starting to fall apart by the end of this entire 100s set, and #24, #25 were tough, along with #29 & #30.
    While it looks like I wimped out on the entire set (which I did), I still completed the 3000 yards, in 37 minutes 30 seconds, rather than the original 35 minutes had I been able to stay on the 1:10 throughout with no breaks.

    Good news:
    • It's done!!! I don't have to do that again.
    • I stayed on 1:10 interval for each 100.
    • I'm still alive (especially since most of my practices have and finishing yardage of 3000 or so yards on average.

    Updated November 25th, 2011 at 11:13 AM by jaadams1

    Swim Workouts , Daily Practices
  18. Thu Nov 24

    by , November 24th, 2011 at 08:56 PM (Ande's Swimming Blog)
    Thu Nov 24th 2011

    Upcoming Meet
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Subscribe to Ande's Swimming Blog

    Wed Nov 23 2011

    terrible traffic on the way in arrived late
    swam easy
    Showed up again noon LCM

    Lifted weights at smac

    Thu Nov 24 2011

    Whitney Coached
    scy UT Swim Center: main pool
    7:30 - 9:00 dove in on time
    wore fs ii legs
    trained with korey & jim beside
    Tyler, Larry, max Keith & James Fike

    Warm up
    Did 50's on 40 & 45

    Main set

    Assigned 4 rounds of 5 100's followed by 1 easy 100
    R 1 90% on 1:45
    R 2 93% on 2:00
    R 3 97% on 2:15
    R 4 99% on 2:30

    R 1 push 61 & 62
    R 2 dove 59's
    R 3 dove 57's
    R 4 dove 55 on 1 & 3

    8 x 50 on 1:00
    Odds k fast went 30, 30 29, 27
    Evens easy

    100 easy
    Swim Workouts
  19. Thursday, Nov. 24

    by , November 24th, 2011 at 05:51 PM (The FAF AFAP Digest)

    back extension machine, 110 x 3 x 15
    leg press, 210 x 3 x 10
    leg extension, 70 x 3 x 10
    lat pull down, 90 x 3 x 10
    DB row, 30 x 3 x 10 each arm
    captains chair, 3 x 15
    flutter kick on bosu, 2 x 100
    bicycles, 2 x 50
    long arm crunches, 50

    -- speed lifting
    -- I almost never use 10 reps, but it seems like the right # for speed lifting.

    Swim in Big Pool @ Fontainbleau:

    warm up, idk how much

    10 x "40" single arm fly
    40 EZ

    10 x 40 breast (with a real whip kick)
    40 EZ

    10 x 15 burst dolphin kick only belly + 15 easy
    80 dolphin dive

    10 x 15 burst (various) + 15 easy
    80 dolphin dive

    10 x 15 burst + 15 easy
    odds = underwater flutter kick
    evens = free
    80 dolphin dive

    -- I am just estimating that I was swimming 15 and 20 yards for these. Had to dodge kids and adults for some of it, but the pool wasn't too crowded. No lap pools here of course. Bursts seemed like the easiest thing to do.


    Had a smashing deep tissue massage later. And now am heading out to see Descendants with Teen Fort. Not a single sighting of turkey or other Thansksgiving accoutrements! Hope everyone is enjoying their day!

    Teen Fort is also on the lookout for an Entourage star who is rumored to be staying here and using the gym.
  20. Wednesday, Nov. 23, 2011 11:45am

    by , November 23rd, 2011 at 11:31 PM (Fast Food Makes for Fast Swimming!)
    Warmup (a long one):

    300 Free
    100 Kick w/ board
    300 Free Pull
    100 Kick w/ board

    200 IM Drill
    100 Kick w/ board
    200 Free Pull
    100 Kick w/ board

    100 Free
    100 Kick w/ board
    100 Free Pull
    100 Kick w/ board


    5 x 100 Free @ 1:20 70-80% effort, just getting back in rythem.

    5 x 100 Free Pull @ 1:10 (1:02, 1:05, 1:06, 1:07, 1:07)

    200 EZ

    3000 Yards

    Today was a rough day in the water. This was a pretty long break out of the pool for me too, not swimming anything since my 1:56 200 Free on Sunday afternoon, with no cooldown afterward like usual. Working two 11 hour days (M & Tu), and then a 6 hour day today, then straight to the pool for the lunchtime swim. It was good that this was basically a stretch out the body swim today.

    Tonight I just took the kids to their lessons and sat back and watched. My older daughter is somewhat doing a flipturn now...she's at least flipping and either ending up on her feet on the bottom, or way too far away from the wall. At least she's doing it! Who knows if swimming will be in her future or not. She likes it, but I don't want to push her into it just because I did it.
    My son is in the 2nd level swim lesson class, and is doing quite well. He's now able to swim by himself (underwater paddling of some sort) about 4-5 yards, but as soon as he needs a breath he's done for. At least he's not scared of being away from the wall or the teacher anymore.

    I'm just happy that my kids are learning to swim and they can be safe in the water. My younger daughter will still be a couple years before her swim lessons begin, but she's enjoyed being in the water when I've taken her for public swims before. If they want to compete, whether on the year round team, or just when they get to high school, then so be it. At their age, they're still liking soccer a lot, and it is the cheaper sport of the two as well!