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Swim Workouts

  1. 01.02.12 - Wednesday workout

    by , January 2nd, 2013 at 09:27 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Brian and Danny.

    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) base stroke free, Start w/ 100 fly
    4 x 100 Up/Down Fly - 1:40 (:10) base stroke free
    50 Easy

    8 x 50 Stroke - 1:00 easy/hard (did these fly)
    8 x 100 Up/Down Kick - 1:40 (:05) base stroke free
    8 x 50 Free - :50 easy/hard
    200 Free - 3:00 <- sort of a recovery
    4 x 100 Up/Down Back - 1:40 (:05) base stroke free, start w/ 100 Back
    4 x 100 Up/Down Breast - 1:40 (:05) base stroke free, start w/ 100 Breast
    100 Easy

    10 x 100 Pull - 1:20 Odds free, evens backstroke

    100 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  2. Week 13 - IM fun

    by , January 2nd, 2013 at 09:11 AM (After a long rest)
    I had a great workout today despite it being IM day. I actually really enjoyed the session too.

    warm up
    400 free
    6x50 catchup

    Main set

    5x200 IM 25 drill, 25 stroke on 3 min
    4x(3x50 stroke(I did back) on 50, 2x75 kick on 1.20, 200 IM on 2.40)
    100 easy
    4x50 free holding 200 pace on 1 min. I held 27.5s

    Warm down

    200 easy

    Total 4200

    Despite a little tightness in my right shoulder I felt great today and made all the set times quite easily. I was surprised how easy it was going 2.30s on the main set 200 IM quickies.


    I plan on taking my daughter to practice tonight and jumping on the swim bench for30 mins. Hopefully I can loosen up my right shoulder that has been a little tight since Monday. Tomorrow is my first dry land and swim day and we are slowly building pool time, yardage and weights over the next three weeks. I am really excited about this training program and it looks like I have convinced a few of the other guys in the group to workout with me. It's always easier to workout in a group rather than on my own.
    Categories
    Swim Workouts
  3. 01.01.13 - New Year's day swim

    by , January 1st, 2013 at 09:57 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Danny. Started the year by doing our annual polar bear jump in my neighbor's pool at midnight. Rumor has it the temp was 45 this year. It was nasty cold. I took a deep breath in and dove. As I hit, everything felt like it constricted inside of me and I started gasping as I glided to the shallow end. I stood up still gasping for air getting only short breaths. Finally, as I walked up the stairs, I regained full breathing and felt better. The 50 degree air w/ light drizzle suddenly seemed a lot warmer. This is one of those things that I'm not quite sure why I do it. I suppose there is the rush of adrenaline when I hit the cold water. It's exhilarating, painful and somewhat scary all at once.

    The pool actually opened today. Most of the team met at 10:00 AM for a swim. Afterwards, we went to Dave's house to watch football and consume food. We excelled at the latter part. Had a great time and really enjoyed the company.

    SCY

    600 Warm up

    13 x 200 (various intervals)
    * 1-5 Convert IM -> IM Kick: 3:15, 3:20, 3:25, 3:30, 3:35
    * 6-9 Convert IM Kick -> Backstroke: 3:30, 3:25, 3:20, 3:15
    * 10-13 Convert Backstroke -> Free: 3:05, 2:55, 2:45, 2:35 (made 2:18 on last one)

    9 minutes (maybe it was 11?) 50 easy fly/50 easy choice, repeat
    I did 550 yds

    3 Rounds of:
    * 100 Easy Pull - 1:30
    * 2 x 25 Hard stroke - :40
    * 100 Easy Pull - 1:30
    * 2 x 25 Hard kick - :40
    Dave and I ended up racing the pull instead of taking it easy. Eventually, we were doing 1:03s (I think he was near 1:00 on a couple of them)

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  4. Jan. 1, 2013

    by , January 1st, 2013 at 06:50 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ
    8 x 50 @ 1:30 w/agility paddles
    odds = caterpillar fly drill
    evens = double arm torque drill
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    2 free from a dive (11, 12)
    2 back from block (13)
    2 breast dolphin from dive (15)
    1 shooter (9)
    1 flutter kick w/board (11)

    2 x (4 x 25 @ 100 pace @ 15:RI + 100 EZ)
    -- free w/small paddles

    8 x (50 w/small paddles & fins @ 200 pace + 25 EZ back kick) @ 1:30
    odds = free
    evens = evil

    100 EZ

    Total: 3500


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


    Swam in the new year with a HIT workout. Naturally. I like using the small paddles for speed work, but they are just not great for streamlining.

    I haven't seen any new years resolutions in the blogs! I have a few:

    1. Work on my backstroke start. I know, everyone thinks it's my strength, but I have been consistently flat backing starts and not getting a clean entry. I'm not sure if this has to do with the new head back position I've adopted or something else. More arch and more toe flick needed!

    2. Concentrate on keeping my upper body straight while SDK-ing. I've been detecting some upper body undulation in my 50 backs, and I think this is slower for me.

    3. Keep working on the wider pull for evilstroke that helped me drop time at NE Champs. (No resolution at all to do more whip kick. )

    4. Swim freestyle more than once in a blue moon at meets. I had been dong it more in practice last fall with my shoulder improved. This may be somewhat hard as there are only so many meets and I swim all four strokes.

    5. Continue to be entranced with in water strength training. This year, I added bungee cordz to my equipment bag and used my parachute more regularly. I may start doing parachute work in > 25 distances. I'm hoping I can use small paddles more regularly too. Of course, this type of work is very fatiguing, so I have to be careful not to overdo.

    6. Use my 2XU compression top more regularly. I always forget to put it on! Today my excuse was that I had to go to Lil Fort's soccer game straight from the pool.

    7. What else? No GTD suggestions please! (I did swim a whopping 17 more miles than last year topping out at 348.)


    I did spot my wayward training partner Speedo at the Fairfax New Years Eve 4 miler yesterday. Since Lil Fort smoked him, I think his real future is still in swimming.
    Categories
    Swim Workouts
  5. Tue Jan 1st, 2013 Happy New Year

    by , January 1st, 2013 at 03:07 PM (Ande's Swimming Blog)
    Tue Jan 1st, 2013

    Today FINA considers me 50 for SCM & LCM even though I don't turn 50 for 4 months & 3 weeks

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam: a double yesterday LCM again, was close to cramping, missed warm up

    Today:
    Whitney Coached
    9:00 - 11:00 dove in on time
    SCY UT Swim Center main pool
    Swam with Dick
    beside Stan, Kellie, Larry, Jeff, & Sharon
    kellie went pretty fast

    assigned: 13 rounds of
    a 400 or 5:00 on 7:00 odd: FR evens: toys
    Followed by a 50 Fast on 2:00
    Did: 7 rounds then got out
    Odds did 500 fr went
    6:00 5:40, 5:48,
    5:22 did 1 SDK on each length
    Evens: swam 500 on #2 went 5:50ish,
    kicked 400 on #4, went 450 on #6
    50s: most were FR went 25s, did a couple FL, & 1 flutter K with a board, didn't do the 7th 50, then got out

    I'm a little tired, bet I'd be fried if I did the whole work out

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  6. Mon. Dec. 31, 2012 9:00-10:30am at Hood - LCM

    by , December 31st, 2012 at 08:16 PM (Fast Food Makes for Fast Swimming!)
    I was able to drop in with the Oregon Reign Masters group out at Mt. Hood Community College in Gresham, OR on my way out of town from the Portland area this morning. Workout was coached by Dennis Baker. He was happy to see me there, and I was "happy" to see the outdoor pool was set up Long Course METERS!! They have a new bubble top over the pool which now makes it possible to swim outside at this time of year. Otherwise the pool would be unusable.

    LCM
    Warmup:

    400 Free
    200 Kick w/ board
    400 Free Pull
    200 more of Free waiting for the group
    (1200/1200)

    6 x 50 Free Desc. 1-3, 4-6 @ :10 rest
    (300/1500)

    Main Set: Idea is to get faster on each set of two 100s, even with less rest

    2 x 100 Free @ :20 rest (went 1:23s)
    2 x 100 Free @ :15 rest (went 1:19s)
    2 x 100 Free @ :10 rest (went 1:15s)
    200 Free Pull
    1:00 rest
    2 x 100 Free @ :20 rest (went 1:20s)
    2 x 100 Free @ :15 rest (went 1:17s)
    2 x 100 Free @ :10 rest (went 1:13s)
    200 Free Pull
    (1600/3100)

    400 Kick w/ board, but must be fast in & out of the flags
    (400/3500)

    12 x 50 Free Pull @ :55
    every 3rd one breath the least amount possible - basically I did a 6 stroke breathing pattern on these.
    last one I did a :33
    (600/4100)

    6 x 50 IM (yes 12.5 of each str.) @ 1:10
    I did 3 x 50 Fly, and 3 x 50 Back
    (300/4400)

    100 EZ and out

    ------------------------------
    4500 LCM in under 90 minutes, then hit to road back to home for 5 hours of fun. At least the roads were clear and no snow problems to deal with.

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

    Finished up the year with:
    My Go The Distance 2012 Progress
    581.31 miles swum (=1,023,114 yards, =935,535 meters).


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

    Oh, and here is a picture of my Animal Meet trophy award from the meet on Sunday.

  7. Workout 12/31/12:

    by , December 31st, 2012 at 04:04 PM (Maple Syrup with a Side of Chlorine)
    Had a busy weekend at work, as well as some more snow overnight into Sunday so I was able to keep up some drylands in the beautiful cold - just waited for a bit after finishing up before heading inside to admire the quite snow slowly drifting to the ground.

    For the second week in a row I was able to get basketball in on Sunday. Last week it was 3x3 half-court for about an hour, and last night was old dudes vs young bucks, 3x4. full-court. I am usually the oldest; we played for just under two hours and won the first game.

    Slept in this morning and hit up the rather busy adult swim lanes at lunchtime:

    - 200 FR/200 Bk w/u

    Go 4 times through with snorkel:
    - 100 kick on 1:45
    - 2 x 100 FR pull on 1:30 with agility paddles

    200 (very broken) IM and then a 100 back with agility paddles

    10 x 50 on :45 pull with buoy
    - maintained 33-34 throughout

    Go 4 times through:
    - 50 fast stroke on :60 (IMO by round)
    - 100 strong on 1:40

    - 100 IM for time: 1:08.8

    200 loosen and out
    (Solo/Rec/3300 yds/75 min)
    ---------------------------------

    My back has been stiff from shoveling and bball, so today was more or less another stretch-out swim. I had notions of 100 x 25 (since that is about my max time limit available to do), so settled on at least 100 lengths.
    Mission accomplished.

    So, GTD for the year looks like:
    My Go The Distance 2012 Progress
    261.46 miles swum (=460,165 yards, =420,775 meters).
    Made my goal of 250 miles at the BU meet a few weeks ago. I really like the flogging ability that we have with our USMS membership to keep track of our yardage. For comparison, I swam 235.24 miles in 2011 (goal = 200), and 137.17 miles in 2010 (goal = 100). With no planned absences from the pool (vacation or closures) for 2012, I will set a goal of 300 miles. I have already signed up for the USMS 10 mile wave at Kingdom Swim, and if I can get clearance from Lena I would really like to splash in one of the 8 Bridges stages.

    Here is to a happy and healthy new year to all of my swimming friends and their families. Many blessings from Vermont.
    Categories
    Swim Workouts
  8. Monday, December 31, 2012

    by , December 31st, 2012 at 02:38 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 81, 100% water clarity.
    Sunny skies with humidity at 63%

    *Warm up*
    200 FR
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8

    *Set 1*
    3000 FR Ladder Swim on 1:30/100 base interval; 100-200-300-400-500/1 min rest/500-400-300-200-100
    Up ladder - desc pace 100 - 500/Down ladder - 500#2 (@/faster 500#1), desc pace to 100

    • Up: 1:10, 2:17, 3:22, 4:28, 5:37
    • Down: 5:36, 4:25, 3:16, 2:09, 1:02


    *Set 2*
    1000 BK Swim w/paddles, fins
    Steady state swim

    *Set 4*
    10x50 FR on :45
    did 1-5)32-29, 6-7)31-29

    Warm down: 100 EZ

    Comments:
    Had to swim SCY at FMAC over LCM at FGCU this morning due to only possible way to get a workout within our family activities but not swim at the community pool again.

    • Warm Up - Pace work to get ready for Set 1.
    • Set 1 - In this ladder swim, going up the ave 100 pace must be faster each swim to the 500, then the 500 starting down must be at/or faster then first 500 with each swim to the last 100 descending in ave 100 pace.
    • Set 2 - Paddles/fins steady state backstroke is fun and fast, really works the legs.
    • Set 3 - Working to build up more speed in Freestyle.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -01/02/2013

    by , December 31st, 2012 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 6:30
    1 X 300 5:00
    1 X 200 3:30
    1 X 100 1:40
    Two rounds

    SCY
    1 X 200 kick 4:15
    8 X 50 kick 4 on 1:10 4 on 1:00

    16 X 25 :30
    Fast, #8 is easy

    WARM DOWN: 4 X 50 easy 1:00

    4400 M/Y
    Categories
    Swim Workouts
  10. Monday Dec 31st, 2012 400 KICK for Time

    by , December 31st, 2012 at 11:22 AM (Ande's Swimming Blog)
    Monday Dec 31st, 2012 400 KICK for Time
    Tomorrow I will be a FINA 50!

    Lately I've been preparing for the 400 Kick for Time
    I showed up yesterday for Sunday practice and the pool was set up LCM, and the 400 Kick for time is SCY, so it was a no go. Showed up today for 5:30 am to 7:00 practice & the pool was still LCM, did most of the practice, then got out 15 minutes early, put on a B70 jammer & gave the 400 another shot,
    my 1st 2 tries were 5:32 & 5:24,
    today I went 5:08.11
    050 33 0:33
    100 37 1:10
    150 39 1:49
    200 39 2:28 1:18
    250 40 3:08
    300 40 3:48 1:20
    350 40 4:28
    400 40 5:08.11 1:20 2:40
    went out a bit too hard but it didn't feel like it at the time
    stuck with the NO STROKE RULE which I really wanted to break but didn't
    wore a jammer

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam: Sun, mainly worked on flutter kick with a board, doing fast 50's & 100's
    Did not swim on Saturday

    Today:
    Whitney Coached
    5:30 - 7:00 dove around 6:40
    LCM UT Swim Center main pool
    Swam with Todd (who hasn't swum in 10 days) & Marcio (who's swum 3 times in the past 2 months) I was very impressed with how they hung in there and did the practice.
    Trained beside David, Larry, Sharon, & Gull


    Warm up
    assigned 800
    dove in late, did 3 or 400

    Main Set

    8 x 150 FR LCM
    2 on 2:15
    2 on 2:10
    2 on 2:05
    2 on 2:00
    Made em leading the lane

    assigned 800
    did 6 x 100 K

    We did 8 x150 same as above but PULL
    Todd went 1st, he's faster when he has oars,
    made em all again, held 1:55's & 6's, 1:52 on last one
    drafting was much easier than leading

    ASSIGNED: another 800 but I got out to prepare for my 400 kick

    thanking about doubling

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
  11. Sunday, Dec. 30

    by , December 31st, 2012 at 10:14 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 torque drill w/agility paddles @ 1:30
    50 EZ

    Main sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    8 x 25 burst fast hands drills + cruise @ 1:00
    100 EZ

    4 x (5 x 50 w/fins) @ 1:30
    1 = EZ kick
    2 = @ 100 pace
    3 = EZ kick
    4 = AFAP
    5 = EZ kick
    R1 = fly (25/23), R2 = breast (29/27high), R3 = free (24/23 missed turn), R4 = flutter kick w/board (27 flat/25)
    100 EZ

    12 x 25 swim w/parachute @ 1:00
    -- 4 free, 4 back, 4 breast
    150 EZ

    Total: 3350


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

    I slept in and opted not to go the team New Year practice. I'm a little leary of the distance; I recall my shoulder was sore for 6 weeks after one of those practices two years ago. In any event, this practice seemed quite hard. I was bushed the rest of the day -- probably because it's the first time I've used a parachute since November before taper. Parachutes are very fatiguing.

    My meet plan for 2013:

    Jan. 20: MD series meet in Annapolis
    Feb: ?? Possibly I'll go to a SCM meet at Spire with Jimby or have an off month
    Early March: Warrenton meet. It's not on the PV schedule yet, but I'm hoping they have it again.
    March 16: Albatross SCM meet
    April 20-21: Colonies Zones at GMU
    May 10-12: Nationals in Indy
    Summer: ?? I may try to attend Colonies Zones LCM in Richmond in late June. The meet is on the calendar, but it doesn't specify a pool. I don't plan on much meet wise this summer as we'll be moving. I still plan to swim all the PV meets after the move.
    Oct. 26: Sprint Classic
    Nov.: Reston Relay/Sprint Carnival
    Dec.: NE SCM Champs

    We are going away for Spring Break for 9 days at the end of March (23-31). It looks like I could be out of the pool the entire time. Not ideal for Nationals prep, but a great happiness jaunt. I may taper for my March meets and then try to reboot in April and swim through CZ.

    Happy happy new year!

    Updated December 31st, 2012 at 10:19 AM by The Fortress

    Categories
    Swim Workouts , Planning
  12. 12.31.12 - Monday workout/made 800 miles on the year

    by , December 31st, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny and Brian. I managed to squeeze in 800 miles on the year:

    Jan 78.49 miles (=138,150 yards, =126,324 meters)
    Feb 48.21 miles (=84,850 yards, =77,587 meters)
    Mar 69.78 miles (=122,818 yards, =112,304 meters)
    Apr 58.10 miles (=102,250 yards, =93,497 meters)
    May 64.79 miles (=114,025 yards, =104,264 meters)
    Jun 61.90 miles (=108,951 yards, =99,625 meters)
    Jul 63.66 miles (=112,048 yards, =102,457 meters)
    Aug 62.22 miles (=109,500 yards, =100,127 meters)
    Sep 71.42 miles (=125,700 yards, =114,940 meters)
    Oct 76.90 miles (=135,350 yards, =123,764 meters)
    Nov 75.66 miles (=133,165 yards, =121,766 meters)
    Dec 70.49 miles (=124,065 yards, =113,445 meters)
    Total 801.63 miles (=1,410,872 yards, =1,290,101 meters)

    My goal this year was 750 miles. I made that in early December and figured I could make an extra 50. I seem to be faster for my efforts which is more important to me than yardage markers. But having that 800 miles in mind helped me push a little further in my workouts over the last month. It's been a good year. I'm fortunate to be relatively injury free and I've made some good improvement on all my strokes. Look forward to 2013.

    SCY
    600 Warm up

    8 x 100 - 2:00
    * 1st 25 no breath
    * 2nd 25 easy fly
    * 3rd 25 breaststroke w/ 2 pullouts (make halfway across pool)
    * 4th 25 Sprint stroke (IM order x 2)

    8 x 100 - 2:00
    * 1-4 25 flutter kick/50 pull/25 flutter kick
    * 5-8 25 br kick/50 pull/25 br kick
    * Pull is easy, kick is hard

    5 x 200 - 3:00 Convert free to fly
    100 Easy

    Did a 150 (kick/pull/kick x 2) relay. I was the "puller" on our team.

    12 x 25 Various

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  13. Week 13 - Distance

    by , December 31st, 2012 at 09:17 AM (After a long rest)
    I felt quite good today despite taking cold medicine last night.

    Warm up
    400 free
    6x50 catchup
    6x75 kick, drill, free

    Main set
    4 x(3x100 on 1.10, 300 on 3.45)
    on the last set we lowered the 100 time to 1.05 and the 300 on 3.30. Despite my Lat's hurting I made all the times quite easily.
    100 easy

    Second set
    2x(3x50 free on 35, 3x50 stroke on 50)

    Warm down
    100 easy

    Total 4350

    After workout today I met with our coach to develop a program for Nationals. I am excited about what we developed. Hopefully I can persuade some of the other swimmers in the club to do a similar program. It will be great to have some relays at Nationals.

    Updated January 1st, 2013 at 08:31 AM by StewartACarroll

    Categories
    Swim Workouts
  14. Sun, Dec. 30, 2012 Animal Meet Results, Canby, Oregon

    by , December 30th, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    This weekend was the annual Animal Meet weekend in Canby, Oregon. It started off as a USAS meet, and they have now piggybacked a masters version on at the end of the weekend for us to have some fun.
    Masters have the option of doing the:
    • Sprint - 100 IM, 50 Fly, and 200 Free
    • Middle - 200 IM, 100 Fly, and 500 Free (also what the 12 & under USAS kids do)
    • Distance - 400 IM, 200 Fly, and 1000 Free (also what the 13 & over USAS kids do)
    • Or Masters can pick and choose between all the events (e.g. 200, 500, 1000 Free)
    • An "Animal" award trophy is given to the fastest male and female in each of the categories, Sprint, Middle, and Distance (I went Trophy Hoing today)


    The meet doesn't get very populated, partly due to the event selection, and partly from the time of year as well I suppose. I only travel down for this meet because I visit my grandparents for a few days as well on the same trip. I don't think I'd travel this far normally for just 3 events either.

    Warmed up about 800 yards or so - I had to get into the "masters mood" rather than the age grouper I've been lately. Lots of 50s and 100s of mostly free and a few lengths of backstroke, with lots of talking in between. I wasn't worried about my swims, knowing my conditioning would carry me through no problem. I really only wanted to do well in my final race of the day, the 1000.
    Did this meet on heavy Christmas training, with no additional rest aside from no swimming on Saturday (yesterday).


    400 IM - 4:40.60 - not bad for a "cruise".
    1:00.57 / 1:15.05 / 1:22.19 / 1:01.79
    Got the splits from my old head coach that I used to work with here in Canby. He was there with his high school boys/girls swimmers who were our timers for the day.

    200 Fly - 2:14.07 - whatever...not bad for how I swam it
    I told myself that I wasn't going to push it, and that my final 50 was going to be the fastest split of the 4. Who does this???
    Well, my final 50 was a 31.5ish, but not quite the fastest - my initial 50 was a 31.0. I did even split the 200 Fly, which is tough to do in itself

    1000 Free - 10:47.92 - very happy with this
    I was only 3 seconds off from my best time in the 1000, so considering the training I'm doing, this is good. I'm sporting a full beard right now, didn't wear anything remotely close to a "fast" suit either, just some plain ol' brief. I just got in a zone and went for it. The guy next to me said his goal was for me not to lap him 3 times. Knowing that, I tried to do just that, and got him 3 times on my final 50.
    Eric told me my splits were (roughly):
    1:00/1:05/1:06/1:05/1:05
    1:05/1:05/1:04/1:04/1:02
  15. Sunday 12/30/12

    Sunday 12/30

    PM only LCM

    500 swim
    6x100 @ 1:50 k/sw/dr/bld

    2x
    8x50 @ :40 RED
    3x100 @ 1:25 D1-3
    4x50 @ 1:00 V.S.

    100 EZ

    6x @ 5:00 per round
    100 FAST from a dive
    100 EZ

    Times:
    1:04.6
    1:04.5
    1:05.8
    1:05.4
    1:07.1
    1:06.1

    200 EZ

    Total: 4400
    Categories
    Swim Workouts
  16. Thurs-Sat, Dec. 27-31

    by , December 30th, 2012 at 10:19 AM (The FAF AFAP Digest)
    Thursday:

    Zippo. We were traveling up to Pittsburgh and didn't leave in time for me to hit the Rivers Club for a workout. House renovations are coming along ... why are they always more expensive than you think?

    Friday:

    Made it to the Sewickley Y for a swim with Jimby's team.

    300 choice
    10 x 50 @ 1:15, SDK to 15 meters and build the rest
    8 x 50 kick @ 1:15, mix up strokes
    50 EZ
    8 x (75 @ 1:15 smooth + 25 fast @ :45)
    -- I did evens swim, odds kick, the 25s at approx 100 pace
    50 EZ
    1 x through, each 100 faster even with breaks
    -- I did 100 IMs with fins, think I was a :51 on last one
    100 @ 2:00
    100 @ 2:00, break :5 @ 50
    100 @ 2:00, break :5 @ 50 & 75
    100 @ 2:00, break :5 @ 25, 50, 75
    6 x 50 free w/paddles @ 1:00 smooth

    Total: 2800

    Jimby and I had a lovely dinner afterward. We checked out Water Rat's new manse (even though he was off skiing). Very fancy!


    Saturday:

    I squeezed in a dryland session at the River Club.

    RC exercises, 10 min
    cable crunches, 110 x 3 x 15 each side
    wide grip lat pulldowns, 75 x 4 x 8
    leg press (on strange machine), 19 x 4 x 8
    abdcutor, 120 x 3 x 15
    wrist curls, 50 x 4 x 8
    overhead squats w/bar, 10
    long arm crunches, 2 x 50
    plank with flutter kicks on yoga ball, 25 (not so easy)
    box jumps, 3 x 10
    med ball slams, 2 x 10


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


    I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.
  17. Under cloudy skies

    Today I enjoyed a mid-morning solo swim at the Panama City Beach pool. The sky was full of layers of different types of clouds passing quickly overhead, which lifted by the end of my workout. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)

    12 x 25 @ :30, 3 each stroke, IM order, desc. within each 3

    200 IM: scattered, smothered, and covered*
    1 x 50 fly fast @ :50
    1 x 200 IM @ 3:30
    2 x 50 back, desc., @ :50
    1 x 200 IM @ 3:30
    3 x 50 breast, desc., @ :55
    1 x 200 IM @ 3:30
    4 x 50 free, desc., @ :50
    1 x 200 IM @ 3:30
    [This set doesn’t lack for 200 IMs, but the one that matters is the broken one comprised of the four fast 50s stroke. Today I went 37-36-41-34, for a 2:28 total.]

    100 easy

    8 x 50 kick @ 1:00, 1-4 RIMO, 5-8 IMO

    500 warmdown + drills + play

    *Another reason I love my pool: Driving home from it takes me by not one but two Waffle Houses!
    Categories
    Swim Workouts
  18. Week 12 - Saturday swimming with the kids

    by , December 29th, 2012 at 07:20 PM (After a long rest)
    So it's becoming a habit and I like it. I headed to the pool with my two kids. I swam laps while they bombed me from the diving board. We all had fun!

    I decided to do some 500s today.

    Warm up

    500 free
    500 catchup
    i felt quite stiff today but loosened up after the catchup.

    Main Set

    4x500 pull with paddles on 6minutes. I held about 5.25 which felt quite good.
    10x50 kick on 50


    Warm down

    200 easy
    4x25s under water with my daughter. She had fun hanging onto my stomach while we went under water. My son continued to bomb us.
    On the way home we stopped and had a Starbucks!
    Categories
    Swim Workouts
  19. Saturday 12/29/12

    Saturday 12/29

    AM only LCM

    Still no power, condo temp now showing 46 degrees.

    300 swim (200 FR/100 I.M.)
    400 pull w/ buoy + strapless paddles + snorkel

    20x50 @ 1:00
    2 drill
    1 kick FAST
    2 25 build/25 FAST
    1 round each stroke I.M order

    15x100
    3 @ 1:25 AE FR
    2 @ 1:40 FAST I.M.

    2x
    3x400 I.M.
    1 @ 5:40
    1 @ 5:30
    1 @ 5:20
    :30 Rest
    2x400 @ 5:30 pull (I did opposite fin/opposite paddle)
    RD1: AE
    RD2: FAST
    3x100 @ 2:00 EZ

    12x100 @ 1:40 add-on FAST FR swim with the easy parts being AE FL kick w/ fins

    200 EZ

    Total: 9200
    Categories
    Swim Workouts
  20. Saturday, December 29, 2012

    by , December 29th, 2012 at 06:04 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy hazy sky with humidity at 80%
    7:45am

    Warm Up
    200 yds FR
    4x25 FR on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    4(250 FR Kick, desc by 50 1-5, RI 250 FR Swim, desc by 50 1-5)

    *Set 2*
    4(125 BR Kick desc by 25 1-5, RI 125 BR Swim desc by 25 1-5)

    *Set 3*
    4(125 Fly Kick desc by 25 1-5, RI 125 Fly Swim desc by 25 1-5)

    *Set 4*
    10x75 FR on 1:00 Rest, each 75 as; 3(12.5 Fast, 12.5 Smooth)

    Warm Down
    100 FR
    Categories
    Swim Workouts