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Swim Workouts

  1. Thursday Active Rest!

    Got a good almost hour long swim at lunch.

    w/u
    300 sw
    200 k

    4 x 300 (100 sw/ 100K/ 100 sw)

    600 sw

    4 x 100 (50 fast / 50 recov)

    300 cd

    by the time the 600 hit my swim become a circle swim and a sustained sprint.


    for some reason the lunch swim was packed. almost no parking and the lanes had 3-4 people.
    Categories
    Swim Workouts
  2. 08.09.12 - Thursday workout

    by , August 9th, 2012 at 11:39 AM (Pete's swim blog)
    Woke up to a brilliant lightning display to the Southeast this morning. Checked radar. It was 40 miles away and headed north. I headed to the pool knowing that we would be delayed. They let us in about 15 minutes late... not too bad. Swam w/ Roger, Dave, Charlie, John, Sam and a couple others.

    SCY

    400 warm up

    Challenge set:
    6 x 50 - :50 IM Order/Free
    1:00 Break
    5 x 100 IM - 1:25
    100 Easy
    Made these but I was hurting on #5. Pretty sure I can make 6 next week.

    4 x 50 Kick - 1:10 (IM Order)
    4 x 50 Pull - :55
    4 x 50 IM Order - :45
    50 Easy

    6:00 Easy fly (Made 350 yards)

    100 IM - 1:45 / 100 Free - 1:45
    100 IM - 1:40 / 100 Free - 1:40
    100 IM - 1:35 / 100 Free - 1:35
    100 IM - 1:30 / 100 Free - 1:30
    100 IM - 1:25 / 100 Free - 1:25
    100 IM - 1:20 / 100 Free - 1:20
    75 IM - 1:15 / 75 Free - 1:15
    75 IM - 1:10 / 75 Free - 1:10
    75 IM - 1:05 / 75 Free - 1:05
    50 IM - 1:00 / 50 Free - 1:00
    50 IM - 0:55 / 50 Free - 0:55
    50 IM - 0:50 / 50 Free - 0:50
    50 IM - 0:45 / 50 Free - 0:45
    50 IM - 0:40 / 50 Free - 0:40
    25 IM - 0:35 / 25 Free - 0:35
    25 IM - 0:30 / 25 Free - 0:30
    25 IM - 0:25 / 25 Free - 0:25
    25 IM - 0:20 / 25 Free - 0:20

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  3. Wednesday, August 8, 2012 5:30pm at the Y

    by , August 9th, 2012 at 01:01 AM (Fast Food Makes for Fast Swimming!)
    I was wiped out tired from work today, so I didn't expect much from tonight's swim. More of a stretch out swim...at least till I met up with Jared at the entrance to the pool. I knew we'd work each other pretty good. Game on!!


    Warmup:

    3 x 200 Free @ 3:00 (2:20-2:23s)

    We'd decided that since we were already going pretty good, that we'd put together a sprint/hard workout today (kind of)

    Main Set:

    8 x 50 Choice @ 1:00
    • I did Odds Fly (:30/:31/:31/:31)
    • Evens Free -semi relaxed (:32/:33/:33/:29)
    This wiped us out...

    100 EZ

    3 Rounds of
    • 125 Free Pull @ 1:40 (1:27s)
    • 75 Free Pull @ 1:10 (:55s)

    4 x 100 IM @ 1:40 (1:20ish). I was doing fine, but Jared was dead and done.

    100 EZ and out

    -----------------------
    2100 Yards


    It was nice to do some sprinting today too. I know the sprinters out there wouldn't consider these sprints, but I like them that way.
    Other news: I'm finally dropping down to 200.2 lbs. At one point I was getting up around 208 or so. Yikes! Gonna try to pull a T.G. and get down to 190ish. That will be a good start.
  4. Workout 08/08/12: OW!

    by , August 9th, 2012 at 01:01 AM (Maple Syrup with a Side of Chlorine)
    I made it down (with my son) to Quechee Lake in Canaan, NY, this evening and joined the Simon's Rock crew for another great OW swim. I think that the final count was 18 swimmers, ranging in age from teen to master, and we completed a 1.27 mile loop in the lake. It is one of the closer swims for me to drive to from Vermont, and even though the water quality was not the best that I have seen in the past, it was clear and I was able to spot some fish swimming around. There was some boat traffic, but since most in the pod are wearing the orange safety floats (as well as loud caps) and Freddy's wife joined us in a kayak we were safe. Even saw a really cool floating dock with two boats attached - looked like the party spot! Here is a Google maps track of the swim.

    After the swim we went to the Backwater Grill for some nutrition - almost all of us made it. I was able to talk with my buddy Jon, who introduced me to this group and their Wednesday night swims a couple of years ago. He just completed the Lake Placid Ironman, his first at that distance. Great stuff.

    I am still sore after the pellet moving madness on Monday - my hammies and buttocks are tight as well as my lower back. Made for an interesting twelve hours on my feet yesterday! Felt good to swim tonight, especially since the group is so friendly.

    For the girls, tomorrow is the final day of clinic in Kenya, where they are now set up in Dandora, a slum on the outskirts of Nairobi. One member of the team is hospitalized and five more have symptoms of malaria, while most are exhausted as the two week medical mission trip comes to an end. It is hard to close up the clinics, as so many are in need of not only physical attention from the team but also the message of God's love that they share. Sometimes just a smile is enough to help a person know that they are loved, regardless of the language one speaks.
    Tags: berkshires, gho
    Categories
    Swim Workouts , Open Water
  5. Wednesday August 8th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Joaquin coaching

    500 warm-up

    15 x 25 @ :30 descend 1-5, 6-10, 11-15,
    25 easy

    12 x 50 @ 1:00 1-4 kick, 5-8 drill, 9-12 swim

    8 x 100 odd IM @ 2:00, even free @ 1:30

    1 x 300 w/fins 100 free + 100 back kick + 100 swim
    2 x 300 w/fins 100 dolphin on back + 100 free + 100 dolphin on back
    1 x 300 swim (used buoy because my feet were cramping)

    100 easy

    ** 3600 yards **

    Updated August 9th, 2012 at 11:13 PM by eric.carlson

    Categories
    Swim Workouts
  6. Tuesday August 7th - AM Swim

    The pool where I swim near home has had a masters team for years, but I don't swim with them because their workout times don't match my schedule and I prefer a more "robust" workout than they usually do. The club recently hired a very experienced aquatics director who has started having structured practices several times a day. I usually go into the office on Tuesdays, but I worked at home today so I joined their workout this morning.

    At home, Ahelee coaching. Shared a lane with Susan.

    Warm-up (1200)
    1 x 200 free
    1 x 100 back, kick/swim by 25
    1 x 100 breast, kick/swim by 25

    1 x 300 as 50 free/50 stroke, build 100s

    2 x
    * 1 x 100 @ 1:30 free, good form & streamlined turns
    * 1 x 75 @ 1:20 stroke
    * 1 x 50 @ 1:00 kick w/out board
    * 1 x 25 choice AFAP

    Main Set (1800 / 3000)
    4 x 100 @ 1:30 maintain same pace (FAILED: 1:10, 1:12, 1:13, 1:13)
    100 easy

    4 x 50 @ :50 maintain same pace
    4 x 50 @ 45 ditto
    100 easy

    4 x
    * 1 x 25 @ :30 easy
    * 1 x 25 @ :30 build
    * 1 x 25 @ :30 AFAP
    * 1 x 25 @ :30 AFAP
    went round 1-2 free, round 3-4 breast

    1 x 400 pull w/buoy & agility paddles

    This was the end of the planned workout, Susan and I stuck around and did another 1000

    Bonus Set (1000 / 4000)
    6 x 100 @ 1:25 kick w/fins, odd dolphin, even flutter
    4 x 75 @ 1:20 pull w/buoy & agility paddles, breath 5, 7, 9, 11 by 75
    100 easy

    ** 4100 yards **

    Updated August 9th, 2012 at 12:12 AM by eric.carlson

    Categories
    Swim Workouts
  7. Monday 8/6/12

    Monday 8/6

    PM only LCM

    200 swim EZ

    1x400 @ 6:00 pull w/ buoy + paddles
    2x200 @ 3:00 pull w/ buoy
    4x100 @ 2:00 odd: 25 under H2O/50 cruise/25 under H2O, even: 25 cruise/50 under H2O/25 cruise w/ fins
    8x50 @ 1:00 V.S.

    1x100 kick w/ board
    **at this point lifeguards finally made me get out of the pool due to thunder**

    Total: 1900
    Categories
    Swim Workouts
  8. 08.07.12 - Tuesday workout

    by , August 7th, 2012 at 09:50 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Charlie, Cameron and a couple others. Lacking any formal workout, we did two-for-tuesdays plus a few hundred extra at the end.

    SCY

    400 Warm up

    2 x 500 Free - 7:30 (6:05, 6:00)
    100 Easy

    2 x 400 - 6:00 (200 Pull, 200 Back)
    100 Easy

    2 x 300 - 4:30 (100 Swim/100 Kick/100 Swim)
    100 Easy

    2 x 200 IM - 3:00 (I made 2:55s)
    100 Easy

    2 x 100 Stroke - 1:30 (Did 100 fly on first and 50 free/50 br on the second)
    100 Easy

    12 x 25 - :45 assorted no breathers
    8 x 50 - 1:00 IM Order

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  9. Monday, August 6, 2012 5:45pm at the Y

    by , August 7th, 2012 at 01:00 AM (Fast Food Makes for Fast Swimming!)
    I was feeling a little weird in the pool today, probably from coming off the super long OW swim last weekend. I'm a pool swimmer, 100%, but will probably make the trip to Sandpoint each summer for a while. It is a fun swim.


    -----------------------

    Got to swim with Jared, a 20 year old ex-swimteamer who's still wanting to stay in shape. It was really nice to have a training partner.

    Warmup:

    7 x 100 Free @ 1:30 (1:08-1:10s)

    8 x 50 Kick w/ board @ 1:00 (:48s, last one :44)

    Main Set:

    1 x 100 Free Pull @ 1:20 (went 1:06)
    1 x 200 Free Pull @ 2:40 (went 2:13)
    1 x 300 Free Pull @ 4:00 (went 3:19) this felt great
    1:00 rest
    20 x 25 @ :30 (did 8 Fly, 4 Back, 4 Breast, 4 Free)
    1:00 rest
    1 x 300 Free Pull @ 4:30 (went 3:33)
    1 x 200 Free Pull @ 3:00 (went 2:20)
    1 x 100 Free Pull @ 1:30 (went 1:09)

    Jared went for cool down, I kept up a little more.

    4 x 75 Free @ 1:00 go strong (:50, :50, :49, :48)

    100 EZ

    Timed Swim**:
    100 IM (went 1:05)

    100 EZ

    ---------------------
    3400 Yards


    **This similarity is just a coincidence after reading TG's blog from this past week...different though, because mine was done at the end of the workout. In no way am I ever in any way/shape/form in a competition with any other blogger out in the USMS world.
  10. Monday Aug 6, 12

    got a good lunchtime swim in.

    w/u
    2x150 sw
    100 K

    4 x

    50 fast
    50 recov
    100 build

    2 x 800

    c/d
    150


    Swim was good. Only problem is how the pool is managed. We had aqua runners in lap swimming lanes. they didn't have the presence of mind to move over to the slow lane. Rather they spent their time in the medium lane.

    Finished the night with Hapkido.
  11. Sun & Mon, Aug. 5-6

    by , August 6th, 2012 at 09:59 PM (The FAF AFAP Digest)
    Sunday:

    I'm at the beach in NC for 2 weeks. I'm not anticipating any very serious workouts, though I will try to get to the YMCA a few times. Today, I did the 1.7 mile pier to pier ocean swim. I jogged 1.5 miles to get to the pier with the current. Swam in late afternoon and it was really rough, got bounced all over the place. Swam a lot of breaststroke around surfers.

    Monday:

    Got thunder/lightening'd out of swimming in the early afternoon. Did 20 minutes of yoga with my sister and a lot of body surfing in the late afternoon.

    I'm sad swimming is over. And horrified that I had to read about the results of the 10,000 meters, which weren't shown on prime time despite Galen Rupp's breakthrough silver medal.
    Categories
    Swim Workouts
  12. Mon Aug 6th, 2012

    by , August 6th, 2012 at 03:08 PM (Ande's Swimming Blog)
    Mon Aug 6th, 2012

    Zones are 4 or 5 days away, depending upon if I race on Friday or not and right now I'm leaning towards not. No 1500 or 400 IM for me on Friday. It's a harsh way to begin a meet. D don't fit into my born again sprinter program.

    I've been a bad blogger

    Swam Th, Fri, & Sun, did not swim on Sat, but didn't blog.

    Lifted: Thursday, Saturday, & I plan to lift today, I'm getting stronger, much more than when I started right after nationals.

    Stayed up late last night so decided to wake up at 6:00 instead of 5:10. It helps a little but I need more sleep

    LCM, Mabel Davis pool
    Whitney coached
    swam with chris, Ned, Jim, Larry, David, ...
    6:00 - 7:30 dove in around 6:45
    slept till 6:00 on purpose

    ~ ~ ~ ~

    WARM UP
    missed it

    Main Set

    my lane was doing 20 x 50
    I did 6 or 8
    pool was quite warm, no aereator

    assigned: 5 x 200 fr
    did: 5 x ( 25 easy turn in middle, 25 easy, rest, 50 easy speed, 50 easy)

    50 easy
    15 meters fast fl
    15 easy
    15 fast fly

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  13. Sunday August 5th - PM Swim

    At home solo.

    Warm-up (1100)
    1 x 300 swim
    8 x 100 @ 1:30 odd catch-up, even swim

    Set I (800 / 1900)
    4 x 25 @ :40 underwater SDK
    6 x 100 @ 1:25 kick w/fins, odd dolphin, even flutter
    4 x 25 @ :35 underwater SDK w/fins

    Set II (1200 / 3100)
    6 x 200 @ 2:40 1-2 pull w/buoy and agility paddles, 3-4 pull w/buoy only, 5-6 swim

    200 easy

    ** 3300 yards **

    My quads are really sore from all of the squats yesterday so I almost skipped swimming today, but it was so nice when the sun finally came out from behind the clouds at about 3:00 that I walked over to the pool.

    The lap pool was full of Sunday afternoon noodlers and side-strokers, but eventually a lane opened up and I grabbed it. The kicking set was tough because of the sore legs, but they were less sore after working out so I am happy I dragged myself out of the house.
    Categories
    Swim Workouts
  14. Saturday, August 4, 2012 Longbridge OW Swim Recap

    by , August 4th, 2012 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    For TG - this is too long, don't bother reading it.
    For everyone else...enjoy!


    I left from Wenatchee yesterday after work around 5:30pm, after picking up a teammate for the race. We ended up making a "short" drive of just under 3 hours over to Spokane last night before checking into our motel, in time to turn on the Olympics on NBC to watch...volleyball...then somewhere we saw Missy Franklin's 200 Back WR Gold medal race. After that...wanted to see Phelps' 100 Fly and the 50 Free by Jones/Ervin, but somewhere during the women's track 100 Meters races I fell asleep (as did my teammate). Dang NBC for always putting swimming so late in the broadcast!

    This morning, we awoke at 4:45am, and were on the road by 5:00. It was about an hour and a half drive to Sandpoint, Idaho from there. We of course hit up a McDonalds for some good pre-race nutrition. Got checked in for the race, numbered up, and waited for the buses to take us to the starting end of the bridge for the race.


    Map of course: http://longbridgeswim.org/Long-Bridge-Swim-Map.pdf

    ********************************
    EDIT: Here is a picture shortly after the start of the race. CRAZY HELL, huh???
    I'm somewhere in the upper part of the picture...I believe I'm roughly right below the large boat in the shot, coming from the right side of the start line merging with the lead group.
    I'm glad I didn't see all this chaos behind me!!




    I ended up getting a wetsuit for this swim, though I probably didn't need to have it as the water was in the low to mid 70s...but since everyone else had one, why not? I didn't really care for swimming in the wetsuit, and it may have been a little loose fitting on my body as well. Oh well, what are you going to do mid race, cry?

    I started out off to the right side of the starting group, and had a clean breakaway from the large mass start group. Approx half of the 861 swimmers were in the water at the start. I met up with the leaders of the pack as we merged together a little ways down the bridge. Most of the top 10-15 were age group kids, or college kids. There were a couple a seriously hardcore masters swimmers (54M, 59M, and 56?F) in the group as well.

    The water was pretty rough today as well, as there was some wind from the north, pushing the waves directly against us, and a little from the side, so the swim wasn't exactly clean and easy. People said the times definitely reflected the conditions.

    I got dropped back from the original breakout group of back to the group that was the 15th placers or so. This was around the end of the bridge itself, which is 1.1 miles long of the total 1.76 mile swim. So even though you've crossed the lake, you still have another 1/2 mile to go before the finish line.

    I ended up struggling at this point. A little over 2/3 of the swim was completed, and I was exhausted. I'd been alternating between about 20-30 strokes of freestyle with about 3-4 breaststroke strokes throughout most of the race, but at this point, I was swimming more and more breaststroke. The waves were getting worse and worse in the finished leg of the race.

    Another group of 3 guys came up on me from behind, and I was going to try to stick with them. At this point I finally caught a glimpse of the large orange buoys at the finish wayyyyy up there, but seeing these got me even more determined to get the heck out of the water! I hung with these 3 guys, pacing right alongside the 3rd in line. As we began nearing the finish, I'd guess about 300 yards from the finishing chute, I began to pick up my pace (honestly I don't know where this drive came from) and moved up alongside the leader of the group of 3 guys. With about 200 yards to go, the whole mini group's pace had quickened, and with about 75-100 yards to go, we were in almost a drop dead sprint for the beach! None of us wanted to lose. Yeah this was supposed to be a "civil race", but when it comes down to it - GAME ON!! I ended up tied with the leader of our group as we came up on the beach, and the other 2 were a second or two behind us. Good race to the finish.

    I was just glad to be on dry land.

    Later I found my finishing time was 43:04 (overally winner was 39.xx), and that I'd placed 21st out of the 861 participants. I was first place in my age group: male 30-39, and I won a nice stainless steel enbossed water bottle for my efforts.

    Will I do this again? I don't know.

    Updated August 5th, 2012 at 12:59 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. 08.03.12 - Saturday workout

    by , August 4th, 2012 at 07:53 PM (Pete's swim blog)
    Swam /w Dave, Dave and Mary at HSA. Matt coached since Brook was on a bike ride. Long workout and a bit harder that usual for a Saturday.

    SCY

    Warm up
    300 Choice - 5:00
    4 x 100 - 1:40 (50 Catch-up/50 Kick)
    12 x 50 - :50 (Sliding IM)
    8 x 25 - :30 (odds hard, evens easy)

    Kick Set
    2 times through:
    * 4 x 25 - :30 (down uw shooters, back easy - used fins)
    * 4 x 100 Kick - 1:45 (used fins on 1st iteration and br kick on second)

    Main set
    3 Times through:
    * 400 free - 5:20 descend by iteration
    * 4 x 150 free - 2:15 (best avg.)
    Kept the 150s at 1:45-1:48.

    200 cool down

    (5700 Total)
    Categories
    Swim Workouts
  16. Friday August 3rd - AM Swim

    At home with Susan and Aly.

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:45, gentle descend free
    4 x 50 @ :50 free 1) build 2) reverse build 3) easy 4) fast

    Set I (200 / 1200)
    8 x 25 underwater SDK w/fins @ :45

    Set II (1000 / 2200)
    1 x 50 @ :45 free
    1 x 100 @ 1:30 pull with buoy and agility paddles
    2 x 100 @ 1:30 free
    1 x 300 @ 4:00 pull
    1 x 200 @ 2:40 free
    1 x 100 @ 1:20 pull
    1 x 50 @ :40 free

    Set I (900 / 3100)
    3 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, dolphin kick w/fins

    Wrap-up (400 / 3500)
    4 x 50 hypoxic @ :20 rest
    200 easy

    ** 3500 yards **

    As written, the main set intervals were 1:30 per 100 for swimming and 1:35 for pulling. Aly (a home-for-the-summer college swimmer who is much faster than I am) decided to switch to 1:20 at the 300 so I tagged along to give it a try, and was surprised that I made them all with time to spare. I guess I should give pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]3 x 300 Test Set[/ame] another try some time soon to see if my "base" interval can change.
    Categories
    Swim Workouts
  17. Friday, Aug. 3

    by , August 3rd, 2012 at 07:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters @ :40
    6 x 50 caterpillar fly drill @ 1:10
    6 x (25 easy speed fly + 25 EZ) @ 1:00

    10 x 100 w/fins @ 1:45
    odds = IM
    evens = flutter kick w/board, 2nd 25 fast
    50 EZ

    8 x 100 backstroke kick w/fins @ 12:00
    -- 15 meters UW each length
    100 EZ

    Total: 3350


    +++++++++++++++++++++++++++++

    Just an IG day for me. Sleep deprivation and getting ready for 2 weeks at the beach kept me from having the focus for HIT work.

    Van der Burgh admits stretching dolphin kick rules by doing 3-4 kicks:
    http://swimnews.com/News/view/9690
    [ame="http://vimeo.com/46681477"]Cameron van der Burgh golfinhou na saída on Vimeo[/ame]

    Should the 15 meter rule be abolished for the "free"style? (I vote yes.)
    http://online.wsj.com/article/SB1000...googlenews_wsj

    Turd in Olympic pool: LOL!
    http://www.sportspickle.com/news/133...-floating-turd
    Categories
    Swim Workouts
  18. Friday 8/3/12

    Friday 8/3

    AM only LCM

    600 swim (100 swim/25 kick/25 scull)
    5x100 @ 1:50 25 under H2O/25 kick/25 drill/25 build
    8x50 @ 1:00 V.S.

    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    3x100 @ 2:00 fast
    6x50 @ 1:00 25 drill/25 swim
    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    1x100 @ 2:00 fast

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  19. Thursday 8/2/12

    Thursday 8/2

    AM (run) and PM (Crossfit) [no swimming today]

    AM run

    5 miles @ 7:45 pace

    PM Crossfit

    assorted stretches and warm up followed by:

    150 x wall ball squats w/ 16 lb med ball for time
    final time: 8:20
    Categories
    Swim Workouts
  20. 08.03.12 - Friday workout

    by , August 3rd, 2012 at 10:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray and a couple others. Pool temp felt better than yesterday but I didn't check it. My speed is off some but I'm able to put more effort into my pull. Pretty much at 100% now.

    SCY

    600 warm up

    10 x 200 Various
    We did these on :30 seconds of rest. I led a lane and did free until I had enough cushion on the next person to swim IM. Ended up doing fr, fr, im, fr, im, fr, im, fr, im, fr. Free was on a 3:00 interval (made 2:30s) and IM was on a 3:20 interval (made 2:50s).
    200 Easy

    10 x 100 - 1:45
    * 1-3 Stroke
    * 4 Kick
    * 5-7 IM
    * 8-9 Free
    * 10 Kick
    100 Easy

    10 x 50 - 1:00
    Kick/Stroke IM Order, last 2 all kick

    Ended up chatting a good bit so we skipped the cool down.

    (4400 Total)
    Categories
    Swim Workouts