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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -07/02/2013

    by , July 1st, 2013 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    4 X 50 Kick 1:15
    Two rounds

    4 X {3 X 50 1:15 #3 on 2:00
    Choice. Alternate moderate, 85/90%, 100%

    2 X 300 5:00
    3 X 200 3:20
    2 X 100 1:40
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  2. Still hurting from 2 hard days in a row

    by , July 1st, 2013 at 08:35 AM (Mixing it up this year)
    After Friday and Saturday having great workouts today I was hurting but still maintained the effort level.

    500 free
    500 free kick w/zoomers

    100@1:45 free w/paddles & bouy
    200@2:30 free w/paddles & bouy
    300@4:15 free w/paddles & bouy
    400@6:00 free w/paddles & bouy
    500@7:45 free w/paddles & bouy

    10x50@1:15 back w/zoomers odds swim evens kick lay into the thighs on kick
    500 free maintain 6 beat kick w/snorkle
    200 breast kick

    Total 3700 meters
    Categories
    Swim Workouts
  3. Week 39 - Saturday

    by , June 29th, 2013 at 10:36 PM (After a long rest)
    Internet issues at my house delayed me posting this workout. Saturday mornings workout was one of the best practices I have had since I got back in the pool. The warmup was a little different than usual and my heart rate was up after about 4 of the opening 100s. I felt strong throughout the workout.


    8x100 on 1.20 swum as 75 free, 25 back
    12x50 swum with snorkel, 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 50
    100 easy
    8x100 on 2mins best average instructed to hold under 1min
    100 easy
    5x100 kick with fins on 1.30
    100 easy
    8x50 shark fin free drill on 1min


    Total 3400 yards


    The warmup set of 100s I held about 1.10s. I felt strong on the kick set holding 40s. The main set of fast 100s was great. Initially I was instructed to do 6 x100 but coach changed this after 5(this felt like a kick in the you know what's) to 8. I held 56s until I was told about the extra 2x100s. I went 57 on number 6 and then went back to 56s on the last two. Needless to say 7 out of 8 100s holding 56s was very pleasing to say the least. My kick in particular feels strong at the moment and I seem to finally be able to not just kick in a kick set but i am now able to bring the kick into my free swimming and feel somewhat comfortable with a 6 beat kick.
    Categories
    Swim Workouts
  4. Saturday, June 29, 2013 8:00-10:00am

    by , June 29th, 2013 at 04:49 PM (Fast Food Makes for Fast Swimming!)
    Wow, what a difference it makes when you don't have to work 11+ hours prior to a swim workout! Yeah, I was still tired from the overall week, but having a day off from being on my feet has been great! I can only hope the work hotline says we're off tomorrow, but probably not.


    Warmup:

    1000 Swim - did all Free
    (1000/1000)

    Kick Set:
    2 Rounds of
    • 4 x 50 SDK w/ long fins @ :50
    • 4 x 50 SDK w/ long fins @ :45
    • 4 x 50 SDK w/ long fins @ :40

    I made the first 4, and then after that just started taking 5 seconds or so rest
    ** James did 22 of the 24 x 50s because he was lapped in the set...those intervals were insane!!
    (1100/2100)

    5 x 200 Free Pull @ 3:30 breathe every 5 (...or 3...or when needed)
    (1000/3100)

    2 x 400 @ LIFO + :30
    1st one IM (50 EZ speed/50 Fast) went 5:55
    2nd one Free (50 EZ speed/50 Fast) went 5:10
    (800/3900)

    8 x 100 @ 2:00 2 of each stroke All Fast
    Flys I did 1:18 and 1:22
    Frees came down to 1:15s

    200 EZ
    (1000/4900)

    8 x 50 w/ long fins @ 1:30 ALL OUT - 2 of each stroke - breast w/ flutter kick
    (400/5300)

    200 EZ

    -----------------------------
    5500 LCMeters


    Some of the kids must've heard about a rumor that I'm going to leave them team next month, 'cause a few of them were asking me about it. Word spreads fast around here I guess. They want me to stay, but I have my reasons. It's been good training with them, and seeing their development. Many are now starting to approach my training speeds, and a couple have now passed me up. Ahhhh...youth. I told them I'm not quitting swimming, I'm just leaving from the team environment to be a little more relaxed in what I do. I had a huge void in my life for about 8 years, and swimming filled that with happiness. I can't let that go again, but I can pick and choose when I want to step it up again.
  5. Another tough one today

    by , June 29th, 2013 at 11:55 AM (Mixing it up this year)
    With the 4th coming I have to get my workouts in.

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy
    #1-5@1:35 went 1:28,1:28,1:26,1:25,1:25
    #6-9@1:30 went 1:23,1:22,1:21,1:20
    #10-12@1:25 went 1:20,1:20,1:18
    #13-15@1:20 held 1:18

    500 free EZ w/snorkel
    500 kick alt by 100 breast/free
    200 torque drill
    300 back
    500 free kick w/zoomers high, medium, low
    500 free EZ

    Total 5000 yards
    Categories
    Swim Workouts
  6. Friday 6/28/13

    Friday 6/28

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 I.M. kick/drill

    4x75 @ 1:30 k/dr/bld
    8x50 @ :45 AE

    25x100 @ 2:00
    3 FAST (AVG: 1:08.8)
    1 EZ

    4x400 @ :10 rest w/ snorkel
    # 1 - buoy only
    # 2 - strapless paddles only
    # 3/4 - opposite fin/opposite paddle switching every 200

    Total: 6800

    Crossfit:

    12:00 AMRAP
    5 burpees
    10 wall balls
    15 grasshoppers (basically a ridiculously crazy modified version of mountain climbers)

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.

    8x25 @ :40 V.S.

    4x75 @ 1:20 BEST AVG (43.0)
    3x100 @ 1:05 AE
    4x50 @ :50 200 PACE (28.0)

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  7. Week 39 - Friday

    by , June 28th, 2013 at 11:31 PM (After a long rest)
    My daughter had an inter squad meet last night and I had to rush home to make the meet. After the meet I went to bed fully clothed while watching tv and ended up sleeping without setting my alarm. As a result I overslept this morning and despite my best effort I was late to the pool. Despite a slightly shorter warmup I had a good practice and really enjoyed some fast 100s with fins at the end of practice.

    400 free with snorkel
    4x50 catchup drill on 45
    6x100 free descend 1-3 and 4-6 with 10 seconds rest
    100 easy
    4x200 kick with fins on 2.30
    5x(2x50 on 30, 50 easy on 1min)
    200 easy breathing every 5
    2x100 with fins AFAP from blocks
    300 easy

    Total 3550 yards

    I had a hard time getting going on the 6x100s, but went, 1.09, 1.07,1.05,1.09,1.06,1.03. The 200s kick I held 2.10s which I was very pleased with. The set of pace 50s was tough, but I hit my rhythm and held 28s throughout. The 2x100s with fins were really good fun and I went 47 on the first. On the second two of my team mates decided to do a relay to pace me and I went 45(and beat the relay; not that I am competitive!). I would have liked to have spent more time in the pool this morning but had a conference call with our partner in Korea and had to rush home to change. Rush and lack of sleep seem to be the two themes for the week.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -07/01/2013

    by , June 28th, 2013 at 02:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:20
    1 X 100 swim -

    1 X 200 IM 4:00
    4 X 50-1 of each- 1:15 #4 on 2:00
    Two rounds

    2 X {5 X 150 2:30 2:15
    Swim last 50 fast.
    Round 1 interval left, 2 right.
    Swim or pull.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  9. FAST FRIDAY June 28th 2013 LCM

    by , June 28th, 2013 at 11:51 AM (Ande's Swimming Blog)
    FAST FRIDAY June 28th 2013 LCM

    I've been fighting a cold for the last few days
    I swam Tue, Wed, & Thu but modified the workouts, I felt pretty wiped out Wed & Thu afternoons and mostly slept after I got home

    Whintey Coached LCM
    6:00 - 7:30
    Swam with Jim Christie, & ??
    beside Chris, Eric, Todd, Ned, Alley, . . .

    Warm up
    20 x 50 on 1:00

    Main Set
    3 rounds of
    4 x 100 on 2:00 desc
    1:00 extra rest
    100 fast from a dive (in 2 heasts)
    400 on 10:00

    R1 went 1:02 on my fast fr

    R2 went 1:00

    R3 did 50's instead of 100's went 32, 31, 30, & 29 from a push
    went 25 50 from a dive

    did 400 easy after each round


    Next Meets:

    just found out about a meet on
    Sat July 6th in
    Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  10. 06.28.13 - Friday workout

    by , June 28th, 2013 at 11:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My kids had a meet in Boaz, AL last night that ended at 9:30. It is about a 75 minute drive from my house so, we got back in at 11:00. I was kind of dragging at practice. It was worth it though. My daughter finally got "called up" from the development team and dropped 3 seconds off her 50 free time in a fairly slow pool. My oldest son dropped 2 seconds off his 50 free time and then shocked everyone by dropping another second off his 200 free relay split. That one second drop turned out to be significant since they won by .6 seconds. He's got some great teammates. Starting swimming competitively at age 15 when everyone has been swimming for a long time has to be intimidating. Instead of negative talk about how much faster they could be if someone else had showed up, they all told my son he could go fast enough for the team to win the race. It was fun to watch and worth being a little drowsy this morning.

    SCY

    600 Warm up

    4 x 100 IM - 1:40 (1:23's)
    400 Free - 6:00 (4:50)
    2 x 200 IM - 3:10 (2:50's)
    400 Free - 5:45 (4:50)
    100 Easy

    400 Free - 5:30 (5:05 - went a little slowed because of the upcoming 400 IM)
    400 IM - 6:30 (5:40)
    400 Free - 5:15 (4:52)
    100 Easy

    4 x 100 IM - 1:40 (1:28-1:30 ... getting tired)
    2 x 200 IM - 3:10 (2:50's)
    100 Easy

    400 IM Timed (5:25 -> about what I usually do... was pretty tired for this)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  11. Team LCM, Thursday, June 27

    by , June 28th, 2013 at 10:55 AM (The FAF AFAP Digest)
    Swim/LCM @ Mason:

    Warm up:

    2 x 300 (100 S/K/S)
    100 IM drill
    1 x 300 (S/K/S)

    Main Sets:

    8 x vertical kick
    :20 hands at shoulders, :10 fast in streamline, squat jump off bottom

    6 x 200 w/fins @ 4:00
    1-3 = 50 fly/back/breast + 100 free + 50 stroke choice
    4-6 = 50 stroke choice + 100 free + 50 dolphin kick on back
    -- I did these all!
    -- instead of 100 free, I did 50 free + 50 back kick
    -- Cruised most of it except for 3-4 of the initial 50s were at 100 pace
    100 EZ

    1 x 200 IM for time off blocks
    -- NOOOOOO!!!
    -- 50 back for time from the blocks, 31
    - 31 after a long aerobic set?! Did I not just swim a 32.4 at my meet? Heehee, I took 30 dolphin kicks instead of 15. Though this time certainly suggests that the summer cold cost me in Richmond.
    100 EZ

    9 x 50 w/fin & paddles @ :50
    -- went 35-36s
    150 EZ

    -- I think I forgot something ... brain clutter


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

    It was a very rare evening where Fort Son was able to pick Lil Fort up at track practice and deposit her at Thursday night swim team dinner. So I hopped in the car to go to my team practice with Teen Fort. I certainly hadn't planned on swimming on my own this week, but swimming with my team sounded fun. I figured I'd be pretty tired today after a real LCM aerobic practice, and I am. But no rest for the weary, I have mega prep for Teen Fort's grad party tomorrow!
    Categories
    Swim Workouts
  12. Thursday, June 27, 2013

    by , June 28th, 2013 at 09:37 AM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 81, pool at 79
    Partly cloudy skies with humidity at 76%

    Warm up
    1000 FR as 5(50RA-50LA-100CU)
    10x25 SDK BC-0 with Shooter Monofin

    *Set 1*
    2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles
    *2:24, 2:20, 2:19, 2:18, 2:17
    *2:23, 2:21, 2:18, 2:17, 2:16

    *Set 2*
    1200 kick w/ fins as
    3(200DK/bk w/SDK6-8/turn, 200BK w/SDK6-8/turn)

    *Set 3*
    3x400 on 2:00 rest: 1-FLY, 2-BK, 3-BR
    Do each as 3(50DR/50Swim)

    *Set 4*
    3(3x50 FR on 2:00, 2:00 rest)
    *27s-26

    Warm down
    200 EZ

    Comments:
    There are generally four to five lap swim lanes available at the FMAC during the school summer break, which are surrounded by a churning frenzy of pool activity from bus loads of young exuberant campers. The months of June and July are the most hectic to swim at either FMAC or FGCU because of limited lap swimming pool access, and almost daily afternoon thunderstorms. My daughter attends morning writing and music workshops near FMAC so I swam there at those times. The recent two summers I was out of the water all of July and part of August, so I hope to minimize that this time.
    Categories
    Swim Workouts
  13. Best workout in a while

    by , June 28th, 2013 at 08:31 AM (Mixing it up this year)
    This is by far the best effort I have made in a practice in a while. Felt strong and pushed thru.

    500 free
    500 free kick w/zoomers

    2 times thru
    2x200@3:30 free w/paddles & bouy strong went R1- 3:11, 3:09, R2- 3:09, 3:09
    4x100@1:45 free w/paddles & bouy fast went R1-1:35, 1:32, 1:32, 1:32, R2- 1:30, 1:29, 1:29, 1:29

    500 free kick w/zoomers
    400 free EZ w/snorkle maintain 6 beat kick

    Total 3500 meters
    Categories
    Swim Workouts
  14. Thursday, June 27, 2013 6:30-8:30pm

    by , June 28th, 2013 at 01:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    900 (50 Free/50 V-sit scull/50 Front scull) <-- this took foooooorrrrrrreeevvvveeerrrr
    (900/900)

    10 x 100 Free Pull @ 1:45 (I worked on breathing both sides and EZish) went 1:25s
    (1000/1900)

    6 x 200 Kick w/ long fins (50 Core Dolphin Kick/50 SDK on back)
    (1200/3100)

    200 EZ
    (3300)

    8 x 150 @ 2:30
    Odds IM no free (went 2:20/2:20/2:24/2:27)
    Evens Free no IM (went 2:00ish)

    200 EZ
    (1400/4700)

    8 x 50 Flutter Kick w/ board @ 1:15 - made them
    (400/5100)

    100 EZ and out
    ------------------------
    5200 LC Meters


    I told my coach tonight after practice about my "master plan" of stopping swimming with the team at the end of July. He asked "well, when will you return?" It was a serious question. I told him it would be the end of my age group career. He understood the reasons why. He said maybe I'll be back on the team once again soon, as a swim dad. We'll have to see on that one...
  15. 06.26.13 - Wednesday workout

    by , June 27th, 2013 at 04:02 PM (Pete's swim blog)
    Lightning cut practice this morning so I'll take this chance to catch up on yesterday.

    SCY

    600 Warm up

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Breast - 1:00, descend (down to :38)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Back - 1:00, descend (down to :40)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Free - 1:00, descend (down to :30)
    50 Easy

    2 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    --> Had to end early... no fly

    (4150 Total)
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/2013

    by , June 27th, 2013 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to the Shark Open we will only have 1 hour this morning.

    31 X 100

    1-5: warm up 2:00
    6-10: kick 2:15
    11-15: 50 stroke/50 free 2:15
    16-20: free 1:45
    20-25: free 1:40
    26-30: free 1:35
    31: swim down
    Categories
    Swim Workouts
  17. Thursday 6/27/13

    Wednesday 6/27

    AM only LCM

    "Recovery"

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 I.M./100 kick)
    200 I.M. kick/drill

    Practiced racing dives/starts for about 15 minutes and then did 15M burst sprints to the wall, first with fins, then with fins and paddles.

    Total: 2000
    Categories
    Swim Workouts
  18. How do you fix a bad back.....fly

    by , June 27th, 2013 at 08:24 AM (Mixing it up this year)
    I was having a bad back day and my arms were really hurting from yesterday, so I like the crazy person I am, did a fly day!

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:50, 3:45, 3:37, 3:31 not as fast as normal but ok for how I was feeling
    500 free w/snorkle and 6 beat kick
    200 free kick w/zoomers

    Total 2700 meters
    Categories
    Swim Workouts
  19. Wednesday, June 26, 2013 6:30-8:30pm

    by , June 27th, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Kick w/ long fins
    300 Free Pull
    (900/900)

    8 x 100 - 2 of each stroke @ 2:00/2:00/2:15/2:00
    Flys did 1:20s, Backs 1:35s, Breasts 1:45s, Frees 1:20s
    (800/1700)

    All w/ paddles and long fins (except the fly which I did fins only):
    2 Rounds of:
    100 Free Build @ 1:30
    2 x 50 Fly Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Back Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Breast Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Free Fast @ 1:30

    --------
    200 EZ
    (1600/3500)

    16 x 50 Flutter Kick w/ board @ 1:15
    (800/4300)

    6 x 100 Free @ 1:20
    came in @ 1:18 on the first one dead tired and threw in the towel...did one more as an easy cool down.
    (200/4500)

    ---------------------------
    4500 LC Meters

    ========================================


    In other news:


    I'm most likely going to "retire" from competitive training and a majority of my meets as well after my swim in Sandpoint, Idaho on August 3rd. This is for quite a few things: money savings, family time, less overall stress. I'm not going to just go cold turkey away from the pool, but I'll be more of the occasional lap swimmer type who hops in once or twice a week for a bit to "do 100 lengths."
    The USA-S "season" is coming to a close here soon anyway, and August is kind of a throwaway month with the team anyway, so I'm going to save that money and boot myself from the team at the end of July. I'll still be swimming our home meet here in mid-July, and the one day of the Champs meet in the Tri-Cities. The Sandpoint Longbridge Swim will be my final hurrah of sorts for my current competitive career.
    I've had a lot of fun with swimming, and it will always be a love of my life, but I must tend to other things as well. One day I'll be able to 100% dedicate myself to this sport again, but for the next few years at least, I'll be a "hit and miss" type of guy at the local meets, and maybe not swimming my traditional animal style event lineups either...though the 200 Fly is always a good one. I'm never going to be a true sprinter, but maybe I can find a middle ground somewhere.

    As for now, I've got one more month to give it my best, and see what happens in my last couple competitions. Dueling this with work in the summer is just hectic as hell though, but I'm making it work. It will be sad for sure when the day comes, and I'm actually a little teary now writing this, but it will be for the best.
    Don't worry folks, I'm not abandoning ship yet...
  20. Wednesday 6/26/13

    Wednesday 6/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    300 swim w/ fins + snorkel
    4x50 @ :10 rest kick/drill
    8x25 @ :30 FR w/ over kick breathe every 4

    6x100 @ 2:15 "Rouse 100s"
    100 EZ

    2x200 @ 3:00 50 FL/50 FR
    8x50 @ :45 BK
    8x50 @ :50 BR
    4x100 @ 1:20 FR last 25 FAST
    2x200 @ 3:00 50 FL/50 FR

    6x50 @ :45 A.R.

    Total: 5100

    Crossfit:

    Strength W.O.D.:
    4x5 push-press
    5 @ 65
    5 @ 95
    5 @ 115
    5 @ 135

    W.O.D.:
    4x
    :15 L-sit
    :30 windmills
    :30 reverse sit-up
    :30 wide plank
    :30 bicycles

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M.

    6x75 @ 1:15 k/dr/bld
    8x25 @ :40 V.S.

    4x25 @ :20 FR kick w/ board
    50 EZ
    6x25 @ :20 FR kick w/ board
    50 EZ
    8x25 @ :20 FR kick w/ board
    50 EZ
    10x25 @ :20 FR kick w/ board
    200 EZ

    4x (RD4 w/ fins)
    4x power tower pull (6 strokes ONLY for FR/BK, 3 strokes for BR/FL)
    50 dive FAST
    RD1 BR: 29.7
    RD2 FR: 23.8
    RD3 BR: 29.1
    RD4 FR: 20.4

    3x
    1:00 V.K.
    25 kick under H2O FAST
    25 EZ
    50 dive 0 breaths (did FL/FL/FR by round)

    Total: 3200
    Categories
    Swim Workouts