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Swim Workouts

  1. Friday, April 26, 2013 - Miromar Lakes

    by , April 26th, 2013 at 05:28 PM (I swim, therefore I am)
    Miromar Lakes, FL 33913
    Sunny and clear, Humidity 41%
    Air temp 84, water temp 79

    Click image for larger version. 

Name:	Miromar Lakes 2013 5K OW Course.JPG 
Views:	472 
Size:	119.0 KB 
ID:	7456
    2013 USMS 5K National Championships
    Saturday, April 27 - Miromar Lakes, FL


    Warm up:
    LCM@FGCU Aquatic Center
    Dryland Bands
    800 FR Drills and EZ Swim
    8x100 FR on 2:00 *1:18-1:16

    *Set 1*
    Swim FR one loop of the 2013 5K OW Swim Course at Miromar Lakes

    Warm Down:
    Hang out by the final buoy a few minutes
    Talking, making new friends, hot shower
    Dryland Bands

    Comments:
    The practice swim at Miromar Lakes was really fun. The first 1000 yards I was feeling some stiffness, but it was easy to sight all the turn buoys, the water was perfect, and then by the time I turned the second buoy in the channel I was swimming well. By then I had found my OW stroke and tempo.

    I enjoyed meeting some of the swimmers also trying out the course. It was good I brought extra silicone caps as one swimmer's cap broke just before getting in the lake, and since I was wearing two, I gave her my top orange one, and then off we went.

    It should be a great time tomorrow for all the participants!

    Updated April 26th, 2013 at 06:54 PM by fdtotten

    Categories
    Swim Workouts
  2. Friday, April 26

    by , April 26th, 2013 at 03:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 SDK burst + cruise w/fins @ 1:00
    100 EZ
    4 x 25 free burst + cruise @ 1:00
    100 EZ

    4 x 25 in & outs, fast free turn
    50 EZ
    4 x 25 in & outs back turn @ 100 pace
    100 EZ

    5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15
    -- 11 high-12 flat
    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 3 free (10 lows), 2 breast (12-13)
    100 EZ

    2 x broken AFAP 100s w/fins + 200 EZ
    -- 25s @ :30
    -- backstroke kick, 43
    -- IM, 44 (very fast for me)
    100 scull

    Total: 3700


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine.

    I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.

    My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: http://www.dragandfly.net/. Here's a goswim vid on what you can do with it: http://www.goswim.tv/entries/6788/equipment---dragfly.html

    Updated April 26th, 2013 at 04:07 PM by The Fortress

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/29/2013

    by , April 26th, 2013 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 :50
    Two rounds

    2 X 200 kick 4:15
    2 X 100 kick 2:15
    1 X 100 swim

    3 X 100 2:00
    1 X 200 free 4:00
    Four rounds.
    100's: #1 50 fly/50 back #2 50 back/50 breast #3 50 breast,50 free

    LCM

    12 X 50 1:20 choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4500 Y/M
    Categories
    Swim Workouts
  4. 04.26.13 - Friday workout

    by , April 26th, 2013 at 02:44 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Andrey and Andrew. Looks like I've got the oddball name again. Strength lasted longer today but I'm still not 100%. Maybe I'll be better next week.

    SCY

    600 Warm up

    8 x 75 free - :59->:52
    50 Easy

    400 IM (4 x 100 IM) - 7:00
    8 x 75 pull - :57->:50
    50 Easy

    400 IM (2 x 200 IM) - 7:00
    6 x 100 - 1:20 (1st 25 stroke)
    50 Easy

    400 IM - 7:00
    4 x 100 Kick - 2:00, descend (1:35->1:26)

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  5. Workout 04/26/13: noon

    by , April 26th, 2013 at 02:10 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    16 x 50 on :60
    - 4 kick
    - 4 quarter's strong
    - 4 burst/cruise second lap
    - 4 drill

    300 loosen and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------------

    Glad that I skipped swimming yesterday before work, need the extra sleep. This morning I brought my motorcycle to the shop for service, and will have to have both tires replaced in order to get it inspected (I knew that was coming). Oh well, when on two wheels safety is paramount.

    I happy to announce that we currently 34 swimmers for the meet tomorrow (one more entry came in the mail today).
    I am expecting a few day-of entries, and have sent some emails out keeping everyone informed of our progress towards the meet. Looks like a gorgeous day is in store, so my hope is that after the meet (lunch time), folks will spend the day exploring our town and the neat mix of history/shopping/food/etc that we offer here. I am entering:
    - 100 Back (this should be a treat)
    - 500 Fly (facebook challenge with the age group swimmers)
    - 100 Fly (only 1 other swimmer is signed up, so what the heck)

    Now to get my motorcycle, help out with a kids ministry activity tonight, then get rested for the big day tomorrow!
    Categories
    Swim Workouts
  6. Week 29 - Friday(Taper week 2)

    by , April 26th, 2013 at 08:31 AM (After a long rest)
    Today's work out was a low yardage, high intensity, long course meters workout. During one of the fast sets there was some miscommunication in the lane and I almost had my arm taken off by one of the other swimmers. I have a nice bruise and was left with a Charlie horse for about 10mins. I am glad it happened now and not the week of nationals. There is no permanent damage and despite a lovely purple bruise on my left bicep all is well.

    Warm up
    400 with snorkel
    6x50 catchup
    12x50 kick on 55 with fins

    Main set
    2x(200 swim on 3 DPS, 2x50 fast on 2mins)
    200 easy
    4x100 from block on 3mins fast(this is where I had my accident on #1)
    200 easy
    50 from the bloc

    Warm down
    400 easy

    Total 3150

    My accident happened on the turn on the first 100 of the 4x100 set and I ended up one arm swimming the second 50 of the 100. The rest of the 100s I went 1.04(still feeling the affects of the crash), 1.02 and 1.01. The 50 I went 27. All these were good for me swimming long course.
    Categories
    Swim Workouts
  7. OK so I couldn't make another day without paddles

    by , April 26th, 2013 at 08:16 AM (Mixing it up this year)
    I just had to atleast pull out the strapless finis paddles today for an easy swim. I will be swimming the 1500 Free tomorrow in a USA meet in Charleston, SC. Hopefully it will go well.

    500 free
    500 free kick w/zoomers

    10x100@2:00 free w/strapless paddles & bouy 80% went 1:44, 1:40, 1:40, 1:40, 1:39, 1:38, 1:39, 1:35, 1:31 I could help myself on the descend at the end, goal was to just keep it loose and comfortable felt great

    500 free kick w/zoomers
    500 free

    Total 3000 meters
    Categories
    Swim Workouts
  8. Thursday, April 25, 2013 5:30-7:30pm

    by , April 25th, 2013 at 11:48 PM (Fast Food Makes for Fast Swimming!)
    Tonight was a very very light day in terms of attendance. There was some kind of school activity that took away 2/3 or so of the Black Group tonight. I didn't mind, because I got a lane to myself, and really got to treat the night as a taper, and John worked with me on it as well.

    Warmup:

    600 (25 Free/25 V-sit scull)
    (600/600)

    10 x 50 Tombstone Flutter Kick @ 1:30 (held ~1:05s)
    (500/1100)


    Main Set - 2 Groups that we rotated 3 lanes at a time:

    1st set:
    6 x 200 Choice Stroke @ 5:00 EN3 work, 31+ HR/10 sec. - go FAST!
    • I modified slightly, but with the same general theme:
    • 2 x 200 Free (went 2:06/2:06)
    • 2 x 200 Free Broken @ 100 for :15 sec. (went 2:05/2:03)
    • 2 x 200 Free Broken @ 50s for :10 sec. (went 2:00/1:57)

    100 EZEZ
    (1300/2400)

    2nd set:
    20 x 25 Bucket Pulling w/ paddles & buoy @ 1:30

    • John had me do something entirely different -
    • 20 x 25 Free @ 1:30 Odds EZEZ, Evens AFAP w/ overkick (these I held :12s, maybe even close to an :11)
    • He said I was looking very good on these

    100 EZEZ
    (600/3000)


    16 x 50 Free w/ paddles and fins @ 1:15
    Odds EZEZ, Evens FAST - but use the paddles to go, don't rely on the fins

    • I didn't have my fins today, but borrowed some of the zoomers from the pool
    • went :25s pretty much for all the fast ones
    • was racing a 15 year old girl in the next lane over who was very fast...she had long fins on which helped too. I'm sure I would have probably gone slower with long fins on freestyle
    • The last one we were in the high :23/low :24 range and neither of us wanted to lose. Not sure who won it though.

    (800/3800)

    200 Cooldown

    ------------------------
    4000 Yards



    Now that's a good way to start tapering. I had fun with it, and went really fast on my swims too! Just need more rest, and less work at work. I can at least fix the resting part...work is going to be there whether I like it or not. Good thing we're getting close to finishing our installation/fabrication project on part of the cherry room, 'cause I'm getting too many welding spark burns! Oww!
  9. Week 29 - Thursday(Taper Week 2)

    by , April 25th, 2013 at 10:03 PM (After a long rest)
    Despite my taper being a long slow reduction I am feeling the reduction in yardage already and I feel pretty good in the water. Today's workout was low intensity medium distance and I felt good.

    16x75 on 1.05 swum, kick,drill,swim with snorkel
    8x100 kick on 2mins holding 1.25
    3x500 pull with paddles on 5.30
    10x50 back on 45
    3x(2x125 swum as 25 fly, 100 free on 1.45, 4x50 swum 25 back 25 breast on 55)
    2x200 kick on 4mins

    Total 5450

    I held the 1.25 kick pace pretty easily and went 5.20,5.15,5.15 on the 500 pulls at moderate intensity(I felt strong on these and had to resist the urge to go for it). The pool was being switched for long course as I left so tomorrow will be fun!

    -----------

    I was curious how my yardage had dropped over the last couple of weeks and despite the week not being done yet I am forecasting i will do about 35k. So over the last 4 weeks my yardage has been approx, 60k, 40k, 37k, 35k. I also went from 5 days of weights and swim bench to dropping down to 3 then 2 and now no weights or bench. The 60k was my training camp week, but the drop explains why I am feeling much better and I suspect I will feel even better next week.

    I know I am on a long taper(3weeks) but this worked in the past and my yardage is still pretty high in general. I am looking forward to some broken swims next week and then a real drop in yardage the week of Nationals. I am starting to get excited at the prospect of swimming fast again.

    Updated April 25th, 2013 at 10:15 PM by StewartACarroll

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/26/2013

    by , April 25th, 2013 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 X 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -

    LCM

    2 X 400 pull 6:30
    Negative split both swims

    WARM DOWN: 4 X 50 easy

    4700 Y/M
    Categories
    Swim Workouts
  11. 04.25.13 - Thursday workout

    by , April 25th, 2013 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt better today but I pushed it a little hard. Should have backed off a little and pushed later in the week.

    SCY

    600 warm up

    2 Rounds of:
    * 100 IM - 1:30
    * 75 Kick - 1:20
    * 50 Free - :50
    * 25 Kick - :30
    4 x 50 Kick - 1:00, :55, :50, :45

    16 x 100 - 1:40 Convert Stroke -> Kick (I did fly for stroke, br for kick)
    #1 - All stroke
    #2-5 - K/S/S/S, S/K/S/S, S/S/K/S, S/S/S/K
    #6-11 - K/K/S/S, S/K/K/S, S/S/K/K, K/S/S/K, S/K/S/K, K/S/K/S
    #12-15 - S/K/K/K, K/S/K/K, K/K/S/K, K/K/K/S
    #16 - All Kick
    100 Easy

    2 x (200 Kick/200 Stroke/200 Free) - 4:00
    2 x 200 Pull - 2:45 (2:20, 2:15)
    50 Easy

    16 x 50 - 1:00
    #1-4 - Free
    #5-8 - IM Order
    #9-12 - Kick w/ fins
    #13-16 - Kick

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  12. A second recovery day... no paddles today

    by , April 25th, 2013 at 07:39 AM (Mixing it up this year)
    Since this is a recovery day no paddles today. Oh how I miss my paddles. This was short and simple. Just hold pace today.

    500 free
    500 free kick w/zoomers

    30x50@:55 free holding between 46-44

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  13. Wednesday, April 24, 2013 7:00-9:00pm

    by , April 25th, 2013 at 01:36 AM (Fast Food Makes for Fast Swimming!)
    2 weeks from today (at this very time) I'll be in the airport in Seattle getting ready to head out on my overnight flight to Indy, via a stop in Chicago. My wife will be accompanying me on the trip, so she'll be bored. Swim meets are boring if you're not the one in them! She'll have plenty of entertainment for sure...I just need to keep Jim Thornton away from her, if he's there!

    Taper time will be officially starting...or at least soon. Coach John told me today, that I'm just going to have to sort of manage my own taper within his workouts. He can't afford to change everything, or give me a lane to myself, and I understand that. I can get things figured out (I've read Chowmi's blog on how to do a Fast 50 when assigned a 200 Free after first giving an "oh hell no!")
    I've already taken away my long fins, and all fins, altogether to begin resting my legs. I still do the kick sets that are given, but I just do modified distances to match the interval the kids are doing for their longer distances. I'll start a lot more wall hugging in the next week or so as well.

    I'm tired and wiped out...good thing work is kicking my butt, so I'll have to figure out the resting part of this some other way. Gosh I wish sometimes I had a desk job!! But then I'd probably get bored and...

    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 Kick w/ long fins @ 1:20
    (I did 10 x 75 Flutter w/ board @ 1:20) held 1:10ish
    (750/1750)

    12 x 100 Free Pull @ 1:25 (held 1:03-1:05s)
    (1200/2950)

    Main Set:
    8 Rounds of:
    • 200 IM, build by 50 so the FLy is EZ, and gradually gets harder to the Free is FAST
    • Take :15 rest
    • 1 x 50 Free AFAP
    • Interval is 4:00 for all the above...

    After the first 2 rounds, I began skipping the Fly of the IMs, and just joined the guys on the backstroke

    200 EZ
    (1900/4850)

    20 x 50 Free
    5 @ :55, 5 @ :50, 5 @ :45, 5 @ :40
    pretty much held them around :32/:33s
    (1000/5850)

    6 x 25 AFAP (Fly or Breast) I did Fly @ 1:00, cruised them around :15s
    (150/6000)

    300 EZ

    -----------------------------
    6300 Yards

    Quite a bit of yardage, and that was even with subtracting out for what I skipped. THe whole practice was somewhere around 6800 yards or so. That's still chump change for the likes of KNelson though...
  14. Week 29 - Wednesday PM(Taper week 2)

    by , April 24th, 2013 at 09:29 PM (After a long rest)
    I was very tired(sleepy) tonight. I had a long day at work combined with tiredness from the quality work this week. I did not have high expectations for this evening but I actually felt ok in the water. I did not have my normal sluggishness in the warmup and felt strong on the main set.

    Warm up
    1000 swim with a snorkel

    Main set
    8x200 on 3 mins descend 1-4 pull, and 5-6 swim no more than 90% effort
    1000 swim with six beat kick
    1000 breathing every 5
    100 easy

    Total 4700

    I went 2.10,2.07,2.03,2.00 on the pull set and 2.11,2.07,2.03,2.00 on the swim set. This was my last double practice day before nationals so my yardage should drop off from here out!
    Categories
    Swim Workouts
  15. Week 29 - Wednesday AM(Taper Week 2)

    by , April 24th, 2013 at 04:39 PM (After a long rest)
    I felt tired this morning. We did less yardage and more quality today.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    10x50 kick on 50

    Main set
    3x(2x100 IM on 1.30 easy, 2x200 free on 2.40, holding 1.05 pace)
    100 easy
    10x50 with fins on 30

    Warm down
    500 easy

    Total 4000

    I went 2.05s on the 200, except number 5 where I went 2.07. The 50s with fins always kill me. I would sooner swim a straight 500 holding the same pace than this 50 set. Somehow turning and going with fins on this pace kills me. We got our Nationals shorts and shirts this morning from our team so I am feeling like Nationals is really just around the corner. I am getting excited!
    Categories
    Swim Workouts
  16. Wed., April 24

    by , April 24th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Transition: (1975)

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    6 x hypoxic 50s w/fins @ 1:15
    odds = SDK on belly, 20 UW each 25
    evens = SDK on back, 20 UW each 25
    50 EZ
    5 x 25 in & outs, fast free flip turns
    50 EZ
    5 x (25 free w/slow arms & fast feet + 25 EZ DAB) @ 1:30
    100 EZ

    Main Sets:

    I did some sets from workout #3 week 17 of the HIT forum:
    http://forums.usms.org/showthread.ph...Non-Taper-Sets

    2 x (4 x 25 @ :45 + 50 EZ @ 1:00)
    1 = smooth
    2 = burst + cruise
    3 = burst + cruise
    4 = 90% (free w/fins, 10s)
    50 EZ

    4 x (25 AFAP kick w/fins + 50 EZ) @ 2:00
    -- flutter kick w/board & fins, 11 flats
    100 EZ

    7 x 50 @ 1:30
    1 = smooth back
    2 = smooth back
    3 = 35 fast back
    4 = 50 fast @ 100 pace back w/fins (25)
    5 = EZ
    6 = EZ
    7 = AFAP (fly w/fins, 23)
    100 EZ

    1 x broken 100 backstroke kick w/fins
    -- 25s @ :30
    -- under 15 m+ each 25
    -- went 10, 11, 11, 11 (43)
    200 EZ
    100 scull

    Total: 3575


    ~~~~~~~~~~~~~~~~~~~~~~

    I meant to do another broken 100 or two, but I was too tired at the end. Still some residual fatigue from the meet.

    I did see the doc about my knee last week. He doesn't think that there's any tearing or a stress fracture, just some strain and inflammation. My left knee is also looser than my right knee. He wants me to quit doing the extreme angle iso squats with weights. He's not keen on the altitude drops either, but thinks the injury was more likely from the deep iso squats. I've been icing it every night and it does feel a bit better. My elbow feels sorer after the meet, but I assume that's from going off the blocks. I want to get in for one more PRP treatment, but am going to wait until after Nats, maybe even until after LCM Zones in June. Shoulder is most excellent!

    Decided to fly to Indy. Teen Fort has to be back Monday for an AP test, so driving doesn't really work.

    I have a DVD of our relay swims. Don't really know how to download it and upload it to youtube though. Maybe Lil Fort can tell me. I was very deep on my backstroke start in the 50, though it didn't seem to hurt me. Looked perilously close to the 15 m mark again. I need to stick with 14 kicks.

    Updated April 24th, 2013 at 05:04 PM by The Fortress

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -04/25/2013

    by , April 24th, 2013 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    2 X 100 kick 2:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    2 X (4 X 100 broken 2:30**#4 on 3:30
    Fast/Choice
    Broken :05 @ 50

    10 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  18. 04.24.13 - Wednesday workout

    by , April 24th, 2013 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty bad this morning. I was queasy yesterday afternoon and skipped dinner thinking I might have some sort of virus. Woke up this morning feeling fine but still not hungry. At the pool, I just didn't have any energy. Sometimes I snap out of it after the warm-up but not today. After 4000yds, I was done.

    SCY

    600 Warm up

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - 1:00 IM Order, Dive from blocks
    4 x 75 - 1:15 Covert Free -> back
    25 Easy kick

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - IM Order, Relay dive from blocks
    4 x 75 - 1:15 Covert Free -> fly (actually felt pretty good here)
    25 Easy kick

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - 1:00 IM Order, Dive from blocks
    4 x 75 - 1:15 Covert Free -> breast
    100 Easy
    6 x 50 - :45 Free, dive from blocks
    25 Easy kick

    200 Cool down

    (4050 total)
    Categories
    Swim Workouts
  19. Recovery day today

    by , April 24th, 2013 at 07:37 AM (Mixing it up this year)
    I think I was off on my post yesterday by a week the pool is being closed May 7&8. Beside that I really am needing a recovery day so here it is just nice easy focus on stroke swimming.

    500 free
    500 free kick w/zoomers

    10x50@1:00 Back went 52, 52, 51, 51, 51, 51, 50, 49, 48, 48 another natural descend, it just kind of happens that I get faster later in the set
    10x100@1:45 free w/strapless paddles, bouy & snorkle long and loose holding about 14 strokes per lap held 1:30's

    500 free kick w/zoomers
    500 EZ alternate 100 free/100 back good dolphin kick outs on all turns

    total 3500 yards
    Categories
    Swim Workouts
  20. Week 29 - Tuesday(Taper week 2)

    by , April 23rd, 2013 at 10:55 PM (After a long rest)
    I had an age group meeting for my daughters swim team tonight so had to get a quick swim in tonight. I felt ok, nothing special and this was mainly aerobic.

    16x50 on 45 swum with snorkel as 25 kick, 25 swim
    12x100 free on 1.20 with snorkel
    3x(4x50 back on 40, 4x25 breast on 30)
    1100 swim with snorkel holding 1.10 per 100

    Total 4000
    Categories
    Swim Workouts