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Swim Workouts

  1. 05.26.12 - Saturday workout

    by , May 26th, 2012 at 08:56 PM (Pete's swim blog)
    Swam at the Prattville, AL Y. Met Ulf who swam against (and beat) me in a couple breaststroke events at Auburn in February. I wasn't sure if the Y would let me in since I'm not a member so I called ahead. They were really nice and put me on a list for visitors for the master's workout. However, if I stayed a minute extra, they were going to hit me with a drop-in fee. I had 45 minutes and tried to make the most of it, but I was very grateful to have a place to swim.

    SCY

    400 warm up (IM easy)
    25 easy - get to the shallow end where I could see the clock.

    4 x 100 - 1:25
    4 x 100 - 1:20
    4 x 100 - 1:15
    50 easy

    400 timed (4:50) - shooting for 4:40. Came up a little short.

    200 IM Easy - cool down

    (2275 total)
    Categories
    Swim Workouts
  2. Saturday 5/26/12

    Saturday 5/26

    AM only LCM

    Unmotivated and sore from this week, so I decided to "recover" today.

    200 swim
    8x50 @ 1:05 drill
    8x100 @ 2:00 50 kick/50 bld

    3x100 @ 1:40 D1-3 IM
    6x100 @ 1:20 hold red HR
    3x100 @ 1:40 D1-3 IM

    Total: 2600
    Categories
    Swim Workouts
  3. Friday, May 25, 2012 5:00am & 5:00pm

    by , May 25th, 2012 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    I didn't quite feel right this morning, maybe some virus thing or something.

    200 Free
    300 Free Pull
    10 x 50 SDK on back w/ fins @ 1:00 (:35-:38s)
    300 IM Drill

    -----------------------
    1300 and out

    Felt so achy all over I just pulled the plug on this one. If I feel better after work I'll try again.

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

    Much better now.

    P.M. Workout

    5 x 100 Free @ 1:30 w/up

    5 x 100 Free Pull @ 1:20 desc. (went from 1:09 to 1:04)

    20 x 25 Kick w/ board @ :35
    • Odds - "normal" flutter kick
    • Evens - flutter kick w/ kickboard in submerged tombstone position (90 degrees to the water), but held it sideways so that it is approx. 2 feet wide x 1 foot high just under the surface of the water (went :32-33s)
    Main Set:

    8 x 125 Free Pull on Descending Interval (1:50 to 1:15)
    • from the 1:50 to 1:30 interval (held 1:25s)
    • 1:25 (went 1:22)
    • 1:20 (went 1:19ish) touched at far wall, turned to look at clock and pushed off
    • 1:15 (went 1:17) - well, at least I made the attempt. I didn't plan on making the interval when I originally made up the set, but I figured better to push myself than to be too easy.
    • Added up these times make an 11:03 for a 1000 time. Not bad - about 18 second off my best time, yeah it was broken and I had paddles...
    100 EZ

    25 Fly @ :30
    50 Fly @ 1:00
    75 Fly @ 1:30
    100 Fly @ 2:00 (went 1:03)

    50 EZ and out

    ---------------------------
    2900 Yards
  4. Friday 5/25/12

    Friday 5/25 (Friday Fly Day)

    AM and PM LCM

    AM swim:

    500 swim
    400 kick w/ fins + board

    12x50 @ 1:00 w/ fins
    odd: FL kick under H2O (take 1 FL stroke each breath)
    even: smooth FR

    24x50 25 fast/25 EZ
    16 @ 1:10 w/ parachute
    8 @ :50 swim

    300 EZ

    Total: 3000

    PM swim:

    500 swim
    200 FL kick on side
    6x100 @ 1:45
    odd: k/sw/dr/bld FL
    even: smooth FR

    12x100 D1-3, 4-6, 7-9, 10-12
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    100 EZ

    w/ fins:
    3x100 @ 1:45 FL kick on back
    4x50 @ 1:00 1-arm FL
    3x100 @ 1:45 50 bld FR/50 FL w/ 2 extra kicks after each pull
    4x50 @ 1:00 V.S. FL

    100 EZ

    25x50 @ :45 alternating 5 FL/5 FR.
    150 EZ

    5x100 @ 2:00 scull/sw/dr/sw

    Total: 5600
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/28/12

    by , May 25th, 2012 at 04:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:20
    4 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    6 X 50 kick-25 fast/25 moderate- 1:15
    1 X 100 swim

    1 X 100 moderate
    1 X 50 fast
    1 x 100 moderate
    2 X 50 fast
    1 X 100 moderate
    3 X 50 fast
    1 X 100 moderate
    4 x 50 fast
    1 X 100 easy
    100's: 2:00 50's: 1:20
    All choice.

    5 X 100 free 1:35
    1 x 100 easy 2:05
    5 X 100 free 1:30
    3 X 100 warm down 2:00

    4600M
    Categories
    Swim Workouts
  6. Glorious Swim, Friday, May 25

    by , May 25th, 2012 at 03:39 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Swam the first 50 minutes with Julie, Susan, Sue and Eileen. The last 50 minutes with Susan. There were no pace clocks, so swims were on the "mega chat interval." Julie remarked on FB that we took 10 minutes between two sets. That seemed normal to me. Had a blast with the ladies on a gorgeous day in an outdoor pool with refreshingly cool water!



    Warm up:

    7 x 100
    50 drill + 25 kick + 25 swim
    -- mixed up free, back and breast

    Main Sets:

    8 x 100 w/fins
    odds = up tempo backstroke
    evens = up tempo backstroke kick

    ... can't remember if we did something else here ...

    6 x 50
    odds = drill
    evens = fast fly @ 100 pace

    4 x 50 breast pull w/parachute
    -- these are a tad harder than the 25s I was doing yesterday
    50 EZ

    Total: 2050


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

    Long course didn't feel nearly as bad as I had feared. My legs definitely have more endurance than my arms, hardly surprising. But even the 50 flys felt quite manageable. We are going to try to meet on Tuesdays and Fridays weather permitting. I wouldn't like to race outside, but practicing outside was quite excellent. So worth the drive.

    Now, as to the the poster who reported a remark I made in my Wed blog entry ... really? It was meant to be a funny remark with a smilie included. If you don't agree with or like something I write, feel free to leave a public comment on my blog. Or, alternatively, you don't have to read my blog if you are easily offended. But the level of private policing of even innocuous sarcastic comments has gotten tiresome. I'd like to have some levity, trash talking or even heated arguments about training, on my blog.
    Categories
    Swim Workouts
  7. Friday May 25

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    400 swim before practice began

    4 x 150 @ 3:00, 50 free + 50 choice + 50 free. choice done IMO

    12 x 25 @ :40 kicking

    100 easy while people shuffled lanes when the earlier group finished practice

    2 x
    * 50 AFAP
    * 50 easy
    * 50 AFAP
    * 100 easy
    * 50 AFAP
    * 150 easy
    1st round AFAP all free, 2nd round choice (went breast). make fast times consistent.

    400 strong pull with buoy and paddles

    200 easy

    ** 2900 meters **

    Updated May 25th, 2012 at 04:54 PM by eric.carlson (Oops, wrong date!)

    Categories
    Swim Workouts
  8. FAST FRI May 25th 2012

    by , May 25th, 2012 at 12:03 PM (Ande's Swimming Blog)
    FAST FRI May 25th 2012

    Trained Tue, Wed & Thu

    Whitney Coached
    LCM Main pool
    5:30 - 7:00 dove in at 5:38ish
    swam with Tyler
    beside David, Chris, Mike Ned Larry & Todd

    Warm Up (LCM)
    assigned: 20 min choice did 13 min choice & went 7 - 800

    Main Set (LCM)

    50 fly Fast from a dive
    went 27 or 8

    150 easy

    400 fast from a dive
    went 4:47

    assigned 400 easy
    did 250

    50 fly fast from a dive
    went 28

    150 easy

    200 fast from a dive
    went 2:19
    felt a little fried from the 400 & the 50

    200 easy

    50 fly fast from a dive
    went 28

    100 fr fast
    went 63

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  9. 05.25.12 - Friday workout #02

    by , May 25th, 2012 at 08:42 AM (Pete's swim blog)
    Swam w/ Dave and Kent.

    SCY

    400 Warm up

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    These hurt.

    16 x 100 Up/down Kick - 1:40 (:10)
    Kick Br and Bk. Kept under 1:40.

    12 x 50 - :50
    * Odds 25 Free/25 IM Order kick
    * Evens 50 Stroke (IM Order, no free)

    300 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  10. Thursday 5/24/12

    Thursday 5/24

    PM only LCM + Crossfit

    Crossfit:

    20:00 AMRAP of the following:
    5 pull-ups
    5 dips
    15 goblet squats w/ 30 lbs kettle bell

    Results: 11 rounds

    Swim:

    400 swim descend by 100s
    4x100 @ 1:40 k/sw/dr/bld

    6x50 @ 1:15 BR kick
    1 w/ hands at side
    1 w/ hands under armpits
    1 w/ hands in "prayer position" on chest
    200 @ 3:40 50 BR DPS/50 bld FR

    2x
    4x50 @ 1:10 BR pull out drill/BR swim (BR pull out drill = BR pull out + breakout w/ 2 stroke cycles w/ FR kick, 2 cycles w/ fly kick, 2 normal fast BR cycles)
    4x50 @ 1:10 BR w/ FR kick fast
    200 @ 4:00 BR fast (2:50, 2:51)

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  11. Thursday May 24

    AM Swim

    Santa Clara Swim Club Masters - LCM
    Soren coaching

    400 swim before practice began

    16 x 50 @ 1:15, 25 drill + 25 swim IMO

    8 x 50 @ 1:30, kick 25 moderate + 25 fast

    8 x 50 @ 1:00, pull w/buoy and paddles, build 2nd 25 to 90%

    8 x 50 @ 1:00, swim, , build 2nd 25 to 95%

    2 x 50 @ 1:30, swim AFAP

    200 easy

    ** 2700 meters **

    ************************************

    PM Weights

    Box squats
    115 lb., 10 sets of 3

    Chest Press
    50 lb., 5 sets of 10

    Standing face pulls
    45 lb., 6 sets of 10
  12. Thursday, May 24, 2012 5:00am

    by , May 24th, 2012 at 08:44 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    300 Free
    300 Free Pull
    200 IM Drill
    200 Free

    We just did the posted workout, with changes to the intervals.
    1st round went a little slower for my lanemate to get a little rest, then the 2nd round I got my own lane, so I let it rip!

    1st Round with lanemate:
    4 x 100 Free @ 1:30
    4 x 75 Free @ 1:10
    4 x 50 Free @ :45
    4 x 25 Free @ :20

    couple minutes rest, then 2nd round solo:
    4 x 100 Free Pull @ 1:15
    4 x 75 Free Pull @ :55
    4 x 50 Free Pull @ :35
    4 x 25 Free Pull @ :20

    100 EZ and out

    -----------------------
    3100 Yards
  13. Thursday, May 24

    by , May 24th, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters @ :40
    6 x 50 fly drills @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst to 15 m + cruise @ 1:00
    -- flutter kick w/board & fins
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    50 EZ

    4 x 25 burst to 25 m + cruise @ 1:00
    -- fast hands doggy paddle
    125 EZ

    1 x 50 back from blocks
    -- rolling start on 59.5
    -- high 28-29.0
    -- was deep on start, went slightly past 15 m on first length
    175 EZ

    2 x (broken 75 + 125 EZ)
    -- broken for :10 @ 25s
    -- did these with only a couple SDKs, felt utterly strange taking a billion strokes when I'm usually under 15 m.
    1 = fly, high 36
    2 = IM, 40
    -- I felt beat on the second one. Had planned on doing more 75s, but didn't feel any real AFAP left in the tank.

    10 x 25 breast pull w/parachute @ 1:00
    100 EZ

    Total: 3150

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

    Tomorrow I'm going to swim outside at the long course pool in Rockville MD. Better look for my mirrored goggles!

    Chris mentioned in his blog that Worlds would be a "double taper" for him. I hadn't focused on this wrt Omaha. But it is likely a double taper for me as well. I've never had 2 taper meets this close together, so I'm not sure how my body will react to it. Though resting some for the Albatross meet in March didn't seem to hurt Greensboro. Of course, long course is a confounding factor for me, and I'm now a better short course swimmer with the underwaters.

    I don't really have any expectations for Omaha. I guess I'd like to swim faster in the 50 fly and 50 back than I did last year. Otherwise, nada.

    Last year's long course 50s from Auburn
    32.5 50 back
    31.5 50 fly

    This year's SCY from Greensboro for comparison:
    27.2 50 back
    26.3 50 fly

    Supposed conversions from SCY to LCM
    (using great bay Masters converter):*
    31.4 50 back
    29.53 50 fly

    *I doubt these conversions are accurate for me because LCM deprives me of my kick weapon and forces me to resort to "arm swimming." I would bet that I take about the same # of strokes in my 100 SCY back and fly races as I do in 50 fly and back in LCM.

    Wait, where did Jazzy's blog go?



    Btw, I got this Brookstone massager for mother's day and it's awesome! http://www.brookstone.com/ineed-neck...ager-with-heat

    Interesting conjecture about whether kicking increases arm strength:
    http://www.swimmingscience.net/2012/...ntent=FaceBook

    Updated May 25th, 2012 at 10:38 AM by The Fortress

    Categories
    Swim Workouts
  14. Thursday, May 24 2012

    by , May 24th, 2012 at 02:34 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Today there was an Armada of gray white Cumulus clouds moving across the SWF blue sky of Fort Myers, Estero & Naples, yet somehow still allowing a steady flow of bright sunshine. Air temp of 83, pool temp at 78 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 200s 1-5 to 5K OW race pace effort
    500 Fly DR/S by 50

    *Set 1* - LCM
    1000 FR
    1. Swim as 2x400 - build each 400 by 100 to 5K race pace
    2. then 1x200 at 5K race pace finish effort


    500 FR kick with snorkel/board

    *Set 2*
    3000 FR
    Swim as 6x500
    • Build each 500 by 100s from cruise to 5K race pace finish


    EZ 100 FR

    Comments
    Arms/shoulders were tired and sore, did not want to do any intervals, but I got motivated by doing straight swims with descending effort pacing. Tried to imagine I was somewhere swimming in a calm clear lake.

    Tomorrow is a travel day, as also for many others this upcoming Memorial Day weekend, but I hope to get in for an hour swim on Saturday or Sunday morning, and perhaps Monday also. Tuesday is a return trip travel day, with Wednesday, May 30 being the next workout at FGCU Aquatic Center.

    Updated May 24th, 2012 at 02:51 PM by fdtotten

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/25/12

    by , May 24th, 2012 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    5 X 100 1:40 1:30
    1 X 200 3:20 3:00
    1 X 200 kick 4:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 easy swim

    1 X 50-25 fast/25 easy-
    1 X 50-25 easy/25 fast-
    1 X 50 fast
    1 X 50 easy
    Four rounds. All swims are on 1:10 interval.

    LCM

    1 X 300 free 5:00
    1 X 200 free 3:30
    Three rounds.
    Negative split and descend the 200's 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  16. 05.24.12 - Thursday workout

    by , May 24th, 2012 at 08:54 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. We did a "make it up as you go" workout today.

    SCY

    500 Warm up

    Dave B's Set:
    10 x 100 - 1:30 Odds Free, Evens IM
    I did these all IM shooting for 1:25 or better. Made them all on about 1:22 - 1:24. 1:19 on the last one.

    My Set:
    6 times through:
    150 Pull/50 Kick - 3:00

    50 Easy

    Dave M's Set:
    300 Free - 4:00 Hard (3:35)
    200 IM - 3:30
    200 Free - 3:00 Hard (2:18)
    200 IM - 3:30
    100 Free Sprint (1:04)

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  17. Wednesday 5/23/12

    Wednesday 5/23 (Channeling my inner sprint diva...Fort would be proud)

    PM only SCY (because my alarm did not go off this morning!)

    500 swim
    500 75 pull/25 scull w/ buoy
    10x100
    odd @ 1:40 k/s/dr/bld
    even @ 1:20 build FR

    1x400 @ 4:40 descend by 100s (4:17)
    2x100 @ 1:30 50 kick/50 build STRK
    2x200 @ 2:15 hold red HR (2:04, 2:02)
    2x100 @ 1:30 50 kick/50 build STRK
    4x100 @ 1:05 hold red HR (1:03, 1:04, 1:04, 1:03) <-- cramped up so these were not so good
    2x100 @ 1:30 50 kick/50 build STRK

    4x50 @ 1:00 V.S. kick
    8x50 @ 1:00 V.S. swim (4 STRK, 4 FR)
    100 EZ

    and then...(with Doug Martin standing over me to help me further channel my inner sprinter)

    1x (didn't have time to do it 2x as written)
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins on power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ 20 lb waist/back weight AFAP
    6x50 @ 1:15 swim w/ fins on power tower AFAP
    100 EZ
    1x50 FAST from dive (28.5 BR)

    100 EZ

    Total: 5650
    Categories
    Swim Workouts
  18. Wednesday, May 23, 2012 5:00am & 5:00pm

    by , May 23rd, 2012 at 09:51 PM (Fast Food Makes for Fast Swimming!)
    Morning splash:

    200 Free
    300 Free Pull
    10 x 50 SDK on back w/ fins @ 1:00
    100 Free

    didn't feel like swimming much today after yesterday's self-imposed butt kicking, so I did a lot of talking about Canadian Nats with those who asked.

    Then with the group for the last 10-15 minutes:

    1 x 50 AFAP FlutterKick w/ board (went :36) This is definitely a PR

    10 x 25 Swim (with same type of kick that was just done) @ :05 rest
    **I chose to do the set as 10x25 Fast Kick w/ :05 rest alongside the others.
    Was probably holding around :18-19s +- a few seconds

    100 EZ and out

    ----------------------
    1500 Yards

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

    P.M. Workout:

    I saw that KarlS had commented about one of Ande's workouts on the HVT workout forum, so I decided to give it a shot, of course in SCY at the YMCA pool.

    5 x 200 Free @ 2:45 w/up (held 2:30s for 3, then decended to 2:22)
    1:00 rest
    1 x 100 Fly Sprint from push (went 1:03)
    1:00 rest

    4 x 200 Free Pull @ 2:35 (held 2:15-18s)
    1:00 rest
    1 x 100 Back Sprint from push (went 1:14) UGH! my quads almost cramped during this
    1:00 rest

    3 x 200 Free @ 2:25 (held 2:17-2:20s)
    1:00 rest
    1 x 100 Breast Sprint from a push (went ouchy!)
    My quads cramped as I pushed off the final turn, and I don't think I would've been too fast anyway, because I had that "don't cramp on me" feeling from the start of the race.

    100 EZ and out

    -------------------------
    2800 Yards

    4300 Yards for the day
  19. Wednesday May 23 - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    Warm-up (1100)
    500 swim before practice began
    2 x
    * 1 x 50 @ 1:05, 25 kick + 25 swim
    * 1 x 50 @ 1:00, 25 drill + 25 swim
    * 1 x 50 @ 1:00, swim
    * 1 x 150 @ 2:15, easy free

    Set I (900 set / 2000 total)
    4 x
    * 1 x 50, 25 fly + 25 free
    * 1 x 50, free
    * 2 x 50, 25 back + 25 free
    * 2 x 50, free
    * 3 x 50, 25 breast + 25 free
    * 3 x 50, free
    * 2 x 50, 25 back + 25 free
    * 2 x 50, free
    * 1 x 50, 25 fly + 25 free
    * 1 x 50, free
    All @ 1:00

    Set II (600 set / 2600 total)
    4 x
    * 1 x 50, 25 build + 25 easy
    * 1 x 50, fast
    * 1 x 50, easy
    All @ 1:00 pull with buoy and paddles,

    Wrap-up (200 / 2800)
    200 easy

    ** 2800 meters **

    Updated May 23rd, 2012 at 08:38 PM by eric.carlson

    Categories
    Swim Workouts
  20. Wednesday, May 23 2012

    by , May 23rd, 2012 at 01:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center
    Clusters of puffy white clouds across a blue sky, intermittent sunshine, for another lovely SWF morning with air temp of 80, pool temp at 79 with excellent water clarity.

    Warm Up
    400 FR

    *Set 1*
    3(4x50 on :50, 2x100 on 1:40) with 1:00 rest between rounds
    • did :37 on 50s and 1:17s on 100s


    400 FR kick with snorkel

    EZ 200

    *Set 2*
    8x50 on 2:00 max 4 breaths

    Results:
    1. 35
    2. 33
    3. 33
    4. 32
    5. 33
    6. 32
    7. 32
    8. 31


    EZ 200

    *Set 3*
    10x100 on 2:00, Goal Time 1:15

    Results:
    1. 1:14.7
    2. 1:14.3
    3. 1:14.4
    4. 1:14.5
    5. 1:14.2
    6. 1:14.0
    7. 1:13.7
    8. 1:13.8
    9. 1:14.5
    10. 1:11.6


    *Set 4*
    1x1000 FR Cruise with paddles DPS

    EZ 100 FR

    Comments
    Set 1 felt just ok because it took more effort then expected to do 50s at 37 and 100s at 1:17.

    I was not trying to sprint on Set 2, just smooth and controlled with a long stroke and a firm steady kick to make the 4 breaths per lap. I was barely getting my breath back before pushing off on the next 50, but make a faster effort on the last one.

    Set 3 was really hard. I could only have done this with Coach on deck. After each swim, I was still gasping for air just before it was time to go again. By the 6th 100, I realized I could hold the pace, so then on the last one, Coach told me to go 1:12 or better! The first 50 was OK, and the 2nd 50... all I can say is that I made my best effort.

    After the 1000 cruise my FR stroke felt better and I was satisfied with the workout results.

    Updated May 23rd, 2012 at 09:00 PM by fdtotten

    Categories
    Swim Workouts