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Swim Workouts

  1. Fri, Dec. 21, 2012 4:00-6:00pm "The Chasm"

    by , December 21st, 2012 at 10:38 PM (Fast Food Makes for Fast Swimming!)
    I got to the pool today and it was pretty vacant. The head coach apparently had taken off the night for an early escape for the Christmas holidays, but left his assistant Anne in charge, who normally coaches the next level group below us. After a little while, we had a pretty good amount of people, probably 10 in my Black Group, and another 10-12 or so in the White Group.

    I had talked to Anne a bit about possibly being able to do a set my masters amigo had dreamed up that seems to be "all the rage" lately. She said, "well, let's hear it." I knew we were supposed to be doing in IM aerobic night anyway, so I drew up the "Chasm" workout on the board. She liked it, said it would work fine for the whole group, and that became our main set for the day.


    Warmup:

    400 Free
    400 Kick (200 w/ board, 200 Streamline)
    400 Pull (200 Free/200 Stroke)
    + an extra 200 Free Pull I did waiting for others to finish
    (1400/1400)

    5 x 100 SDK w/ fins @ 1:45 (we picked the less strenuous intervals since Coach John was gone)

    5 x 100 Free Pull @ 1:40 (Desc. 1-5)
    (1000/2400)

    Main Set:
    IM CHASM OF DOOM**



    **Age group rules: If you miss the interval, put on fins, and continue the set
    • None of the older faster boys were there tonight (or the older girls), so they missed out on the fun
    • Only one person (other than me) made all the intervals without fins - a 12 year old girl
    • A second girl (who turned 12 today) almost made all the intervals
    • The others all missed from the beginning, and went to fins where they were able to keep up for the remainder.
    200 IM @ 3:00 (started out at 2:40)
    175 @ 2:40 (50 Fly/Back/Breast/25 Free)
    150 @ 2:20 (50 Fly/Back/Breast)
    125 @ 2:00 (50 Fly/Back/25 Breast)
    100 @ 1:40 (50 Fly/Back)
    75 @ 1:20 (50 Fly/25 Back)
    50 @ 1:00 (50 Fly)
    25 @ :40 (25 Fly) coach wanted these sprints
    25 @ :40 (25 Fly) sprint here too Fun racing kids who had fins on!
    50 @ 1:00 (50 Fly)
    75 @ 1:20 (50 Fly/25 Back)
    100 @ 1:40 (50 Fly/Back)
    125 @ 2:00 (50 Fly/Back/25 Breast)
    150 @ 2:20 (50 Fly/Back/Breast)
    175 @ 2:40 (50 Fly/Back/Breast/25 Free)
    200 IM @ 3:00 AFAP - I did a 2:25

    200 EZ swim
    (2000/4400)

    Good overall set! This set truly wasn't as hard as I thought it was going to be, or maybe my conditioning is just top notch right now. I'm sure being a natural flyer helps in this heavy loaded fly set (750 of the 1800 is fly). Only 150 yards of Free in the whole thing too =
    I averaged about :20 of rest for a majority of the intervals. The shortest rest I had was on the 150 on the way back up, at about :10 rest or so.
    Coach Anne liked the set and wrote it down for future use at some later date.

    That's not all folks!! Next set:

    8 x 100 Free @ 1:30 - My interval (other two lanes were @ 1:40 & 1:45)
    Beat the "goal time" (kinda tough after conquering the "Chasm")


    First 5 weren't a problem for me, but then...
    • #1 - beat 1:23
    • #2 - beat 1:20
    • #3 - beat 1:17
    • #4 - beat 1:13
    • #5 - beat 1:11
    • #6 - beat 1:07 (was 1:06)
    • #7 - beat 1:05 (was 1:05 and it hurt)
    • #8 - beat 1:03 (was 1:02 and it really hurt)
    (800/5200)


    We finished off the practice with about 20 minutes of a game of "Capture the Flag". It was more fun this time now that I understood the rules. We won twice, and lost twice.
    No team practice until next Wednesday, and I don't mind a bit!








  2. Friday 12/21/12

    Friday 12/21

    PM only SCY

    "Friday Fly Day"

    Slept through my alarm and probably needed the extra sleep to help fight whatever bug I picked up.

    Felt better this afternoon so I made it to club practice and did this:

    800 swim (200 FR/200 I.M. drill)

    16x75
    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 rolling I.M.

    12x150
    1 @ 2:10 100 swim w/ kickboard b/w legs/50 FAST kick w/ board
    1 @ 2:20 50 swim w/ board b/w legs/100 FAST kick w/ board

    2x (RD1: FL, RD2: FR)
    2x50 @ 1:00 FAST kick
    4x25 @ :30 FAST kick
    2x200 @ 3:00 I.M. D1-2 (2:26/2:15, 2:28/2:11)
    4x50 @ :50 FAST swim (30s on the FL/28s on the FR)

    10x
    :20 Vertical Kick (V.K.) moderate
    :10 V.K. FAST in S-Line
    50 @ 1:00 15M FAST under H2O into a 25 FAST swim/25 EZ

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  3. Thursday 12/20/12

    Thursday 12/20

    AM only Crossfit

    Strength workout: Max Bench Press

    5 @ 95
    5 @ 115
    5 @ 135
    5 @ 145
    3 @ 160
    3 @ 180
    2 @ 190
    1 @ 195

    Workout of the Day (WOD):
    1x
    50 kettle bell swings w/ 35 lb bell
    50 double-unders
    50 medicine ball slams w/ 15 lb ball
    50 box jumps
    50 sit ups

    Still fighting this upper respiratory infection and so when practice time rolled around I was feeling crappy again so I skipped.
    Categories
    Swim Workouts
  4. Friday, December 21, 2012

    by , December 21st, 2012 at 02:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 62, pool at 77, 100% water clarity.
    Sunny with humidity at 57%

    Warm up
    200 FR
    1x900 FR as 6(100 Smooth, 50 Strong)

    *Set 1*
    2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR
    1. 38, 38, 1:16; 37, 37, 1:15
    2. 38, 37, 1:15; 36, 36, 1:14


    *Set 2*
    5x200 DK/fins/back on 4:00
    did 3:15, 3:10, 3:08, 3:06, 3:02

    *Set 3*
    2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR w/Paddles
    1. 36, 35, 1:12; 35, 35, 1:11
    2. 35, 35, 1:10; 34, 35, 1:09


    Warm down:
    500 EZ FR/BK

    Comments:
    • Feeling more recovered, but still a bit sore and fatigued from first week of LCM swimming and more intense drylands.
    • Set 1 - two rounds of a broken 400 with a 100 active rest, (neg pacing). In set 1, I was getting a taste of a 5:00 400 pace, which is a hard effort for me now, and I will really have to work at it to get to the point of doing it as a straight 400, then build it out towards perhaps something like 5x400 on 7:00 @ 5:00 or better.
    • Set 3 - same as set 1, but as FR swimming with paddles. Last May, I feel that swimming FR with medium size paddles LCM helped to build a strong steady stroke that transferred well to increased OW swimming fitness and better LCM pool endurance.

    Updated December 21st, 2012 at 03:17 PM by fdtotten

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -12/24/20122

    by , December 21st, 2012 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    6 X 300 free 5:00
    swim or pull. Negative split all 6.

    4 X 100 kick 2:30
    Alternate 25 moderate/25 fasat
    1 x 100 swim

    1 X 100 moderate
    4 X 50
    Four rounds, choice.
    Round 1 50's: odd: easy even: fast 1:05
    Round 2: same pattern 1:10
    Round 3: same pattern 1:15
    Round 4: all 4 50's are fast 1:20

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  6. Thursday @ Mason, Dec. 20

    by , December 21st, 2012 at 11:13 AM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Warm up:

    1200 various, I missed 100 of it

    Main Sets:

    12 x 50 @ 1:15
    #3, 6, 9, 12 fast best stroke (with fins for me)
    -- I mixed backstroke and dolphin kick (my kick counts as a "best stroke")
    -- went back (24, about 90%), double shooter (22), dolphin kick w/board (25), back (24)
    100 EZ

    4 x 25 w/parachute @ 1:15
    -- the USS team swimming before us left these
    -- they were the small ones
    1 x 50 fast
    -- did fly w/fins, 23
    100 EZ

    4 x 300 @ 1:00 rest
    1 = flutter kick w/fins & board
    2 = IM w/fins (ugh, took a masters minute during breast with calf cramp; I prolly should have done something else)
    3 = kick, no flutter, no fins (real endurance event here with no fins)
    4 = free, pull, no fins
    50 EZ

    4 x :15 VK with med ball right into 15 m sprint + 35 EZ
    150 EZ

    Total: 3800

    hottub!


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


    I'm glad we did the sprint set before the aerobic set tonight. But my quads were burning from all the jumping I did at the gym yesterday. I felt shot going into the 4 x 300s after five hard 50s and parachute work. 300s do not agree with me! I may just do some easy swimming and bursts today.

    I will be in Pittsburgh for a few days after xmas. Looking forward to seeing Jimby and Water Rat. I received a free pair of pink OW goggles from B70 awhile ago. I think they would look divine on Jimby.

    Updated December 21st, 2012 at 02:55 PM by The Fortress

    Categories
    Swim Workouts
  7. 12.21.12 - Last workout... ever

    by , December 21st, 2012 at 10:09 AM (Pete's swim blog)
    Supposedly, the world will end today sometime. At least according to the nuts they trot out on the History and Discovery channels. I like these channels... especially programs like MythBusters and Top Gear. But I kind of wonder if they hurt their credibility when they run alien conspiracy and doomsday scenario programs. So, today a cycle ends on the Mayan calendar. From what I can tell, it might end today or in the next few days depending upon how well historians have been able to align our calendar with what the Mayans did. Their calendar is pretty neat but it didn't predict impending doom. Still, I swam it hard since it was at least likely it would be my last workout on the old Mayan cycle. Swam w/ Dave, Dave, Dave, Keith, Roger and Danny. Sam and Kent are home from college and joined us as well.

    600 Warm up

    6:00 - alternate 50 easy fly w/ 50 easy br. On the br, 2 pullouts and make it halfway across the pool before surfacing. This taught me to enjoy... no... savor 50 easy fly. Made 400 yds.

    10 x 100 - 1:30
    * odds free (held 1:10)
    * evens IM (held 1:20-1:22)
    50 Easy
    I'd almost forgotten how nice Kent's draft is. Been a while since I was able to do an effortless 1:10.

    1000 - 1:15 pace. Did a pace line w/ Roger and I trading off the lead every 200 yds. Kent followed us swimming fly.

    4 x 100 - 1:20 convert free -> IM

    800 - pace line relay. 2 teams set up slowest swimmer to fastest swimmer. Slowest swimmer took the first 200 and everyone drafted him. Then, he falls to the back and the second fastest takes the lead. Repeat until fastest swimmer sprints 200 yards to the finish. I went third and did a battle of wills against Roger. Neither of us were willing to let the other one get a head start for their sprinter. In the end, Kent stayed on my feet a little better than Sam did w/ Roger and that turned out to be the difference. I ended up doing 700 yds so I could watch the finish.
    75 easy

    1000 IM Relay from blocks. Everyone did 5 x 50 of their event. I got breaststroke. I was occasionally getting on the downhill side of my wake on the first 25. Couldn't hold that on the second 25. Things suddenly felt very fast and I was riding a lot higher in the water than I normally do. It would be great if I could hold this longer.
    25 Easy

    10 x 50 Kick w/ fins - 1:00 (Underwater SDK down, easy back)
    5 x 100 Pull - 1:30 (Odds backstroke, evens free)

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  8. Week 11 - Sprint day

    by , December 21st, 2012 at 09:35 AM (After a long rest)
    I did not feel very good throughout the entire workout today. I guess a long week is catching up with me. Set wise there was nothing very tough but I made sure I tried my hardest. It was just tough today.

    Warm up
    400 free
    6x50 finger drag drill
    10x50 free on 45 raising heart rate
    300 free no breathing inside flags on turns

    Main set
    3 x (50 kick with fins on 50, 100 free with fins on 1.20)
    3 x (25 fast no breath, 75 with a 25 fast alternating lengths through the set, 100 free breathing 5,7 per 25)
    8 x 25 crazy kick to half way and then free with crazy kick the rest on 40

    Fun set
    3 rounds of 1 length relays from a start(free, corkscrew and doggy paddle)

    Warm down
    200 easy

    Total 3025

    I hope my feeling crappy is just tiredness and not me starting to come down with something. I took extra Vitamin C this morning so hopefully by tomorrow I will be feeling better.
    Categories
    Swim Workouts
  9. Thurs, Dec. 20, 2012 4:00 - 6:00pm

    by , December 20th, 2012 at 10:29 PM (Fast Food Makes for Fast Swimming!)
    Somewhat of a lightly attended practice tonight. Either people were already leaving early for family Christmas traveling, or they were up skiing at Mission Ridge, which is only 15-20 minutes or so out of town. Only 11.5 miles from my house, and a gain of 3500 feet of elevation (1000ft. to 4500 ft.) over that distance!!
    Hell of a hill climb on a bike, it's an average of 300+ feet every mile traveled, though most of the elevation gain is in the final 4-5 miles. I love the downhill coming home though! Wheeeeeeee!!!! Back in the summers during my college years I used to ride it a few times.


    Warmup:
    8 x 50 IM Order by 50s @ 1:10
    8 x 25 V-Sit Scull @ 1:10
    8 x 50 SDK w/ fins @ 1:00 Odds EZ/Evens Fast (or EZ for me)
    8 x 50 Free Pull @ 1:00 breathe 3,5,7 by 50s
    (1400/1400)

    Test Set #1
    10 x 100 Flutter Kick w/ board @ 2:00
    went 1:37 avg, w/ 21 HR/10 sec.
    kinda slow, but I was still nursing my calf muscle from the cramp it gave me last night. Sometimes those can hurt for a while.

    200 EZ
    (1200/2600)

    Test Set #2
    10 x 100 Free @ 1:30 Best Avg.
    went 1:01 avg, w/ 28 HR/10 sec.
    I believe this was my best avg. time in this. I was going 3rd in the lane following Jared, our 15 year old "boy wonder", who avg'd :58/:59, and the college boy Connor, who claimed to have averaged 1:02s. Problem with that is that he was leaving 1-2 seconds early on the interval, and I was on his feet by the end of the 100.

    200 EZ
    (1200/3800)

    Evened out the lanes for a little "Relay Fun". We had enough for 3 relays of 4 people.

    We did a V-Sit Scull relay by 25s, each person goes twice. At the midpoint of the pool, you must also do 2 1/2 rotations (spins) in v-sit, and continue onward down the pool. When you leave from the deep end, you must start backward on the blocks and attempt the best backward butt-dive possible. When done correctly, it's a pleasant experience.
    We won this relay!

    Bucket Pull relay by 25s, each person goes twice.
    Hardest part of this is the transition of the belt from one person to another...especially in the deep water end.
    My relay again won this one. Then coach John switched one of our swimmers for one from the "slower" relay.

    Bucket Pull Relay again...same thing.
    We ended up getting behind by almost a 25, partially my fault, as I couldn't get the belt through the buckle part on the first transition. I did swim Butterfly with the bucket though on both times in this relay. It's actually easier (I thought) than freestyle. I'm sure my upper body strength helped a little on this.

    Finished off with a 200 EZ and home. Only 1 more practice tomorrow evening before the holiday break, when we return on Wednesday.

    -------------------------------
    ~4200 Yards
  10. Thursday, December 20, 2012

    by , December 20th, 2012 at 05:27 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 77, pool at 78, 100% water clarity.
    Sunny with humidity at 68%

    Warm up
    300 FR
    4x200 on :30 rest BK/FR by 50, desc effort 1-4

    *Set 1*
    4x100 BR on :30 rest K/S by 50
    4x150 Fly on :30 rest, K/D/S by 50

    *Set 2*
    3(10x50 on :50, 2:00 rest) FR
    1. 1-4)38, 5-8)37, 9-10)36
    2. 1-3)37, 4-9)36, 10)35
    3. w/fins, 1-4)33, 5-7)32, 8-10)31


    200 EZ BK

    *Set 3*
    3(200 Cruise, 2X200 on 3:00) FR Pull/paddles, tube, bouy
    1. 2:41, 2:40
    2. 2:40, 2:39
    3. 2:39, 2:37


    Warm down:
    200 EZ FR/BK Swim

    Comments:

    • After the workout yesterday, I was wiped out the rest of the day. Came in this morning very tired, but I wanted to continue to acclimate towards swimming a strong steady pace in LCM.
    • Set 2 - The results may seem average, but the times are conservative as I leave exactly on the sendoff time. I am satisfied with the results because I was tired, but was still at the 20x100 pace of yesterday. With the fins, I was looking for a 30 in the last two, but did not have it today.

    Updated December 20th, 2012 at 05:41 PM by fdtotten

    Categories
    Swim Workouts
  11. 12.20.12 - Thursday workout

    by , December 20th, 2012 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Aundrey. Did a "sprint" workout today. Actually it was labelled "aerobic". I'm not an expert on labeling workouts so I'll go with the label attached. It was somewhere between the Tuesday workout we did and our typical distance intervals.

    SCY

    750 Warm up

    4 x 50 - 1:00 Drill down/build back
    4 x 50 - 1:00 Descend to 200 Pace
    50 Easy

    4 x 50 - 1:15 Torque drill w/ paddles
    50 Easy

    2 rounds of:
    * 200 Pull, Smooth
    * :30 Rest
    * 150 Backstroke w/ 6-8 sdks off each wall.
    * :30 Rest
    * 50 Stroke - 1:00 @ 200 Pace
    * 1:00 Rest
    100 Easy
    It used to be that after 3 sdks, especially on my back, I'd come to a dead stop in the water. That appears to have stretched out to 6 sdks. So, there's improvement. But my 150 backstroke was still pretty pathetic.

    5 x 125 - 2:00 Kick w/fins
    * 3rd 25 hard dolphin kick
    * 5th 25 hard flutter kick
    125 Easy

    2 rounds of:
    * 8 x 25 - :40, no breath; Odds fly, evens free
    * :30 Rest
    * 4 x 50 - 1:00 @ 200 pace
    * 50 Easy
    I was able to hold :30 on the 50s but it was starting to hurt after 4.

    200 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  12. Wednesday 12/19/12

    Wednesday 12/19

    PM only SCY

    200 swim
    200 drill/kick by 25
    200 swim

    2x (RD1: FL, RD2: FR)
    100 @ 1:30 kick w/ fins + board
    4x25 @ :30 kick w/ fins and snorkel (focusing on head position/body roll)
    4x25 @ :30 swim w/ fins + strapless paddles (focusing on press/catch)

    4x50 @ 1:00 pull w/ buoy + strapless paddles 25 FR/25 BR

    100 EZ

    **Then, just as I was about to get out, who should show up but Trip Strauss, 54 years young and ready to do some sort of distance set. I killed a few minutes on the wall while he warmed up, and then launched into:

    6x200 @ 2:40 2 focusing on strong strokes/1 focusing on strong kick
    6x200 @ 2:30 D1-3, 4-6 working all walls

    100 EZ

    Total: 4000

    Still have a scratch in my throat or something I just cannot seem to shake. I do not feel at 100% right now!
    Categories
    Swim Workouts
  13. Wed, Dec. 19, 2012 4:00-6:00pm "the calm before the storm"

    by , December 19th, 2012 at 10:27 PM (Fast Food Makes for Fast Swimming!)
    I figured after last night's semi-EZ practice, that John was gearing us up for a good one tonight.
    We had a swimmer back from college join us tonight. He's a freshman at PLU (Pacific Lutheran) in Tacoma, WA. Said he was a distance swimmer, so I was kind of excited to have a training buddy for the day.

    Warmup:
    600 (25 Free/25 Breast/25 V-Sit Scull/25 Back)
    (600/600)

    16 x 50 SDK w/ fins @ :50 (odds EZ, evens Sprint) for me they were both about the same
    (800/1400)

    5 x 200 Free Pull @ 3:00 (held 2:07-2:10s)
    The college kid was going to lead the lane, until I told him I was going to be holding 2:10-2:15ish, he gladly let me go. I was just testing him to see what kind of swimmer he really was
    About 3 of the 200s into the set, Coach John had the quote of the night: "This is just the calm before the storm..." I just thought, "Oh boy, this is gonna be, uh, good".
    (1000/2400)


    Main Set ROUND 1: College kid said he wanted to lead, I didn't argue.


    6 Rounds All Free of 1 x 200, 1 x 100, 1 x 50 on varying intervals:
    • Round 1: 3:00 / 1:30 / :45
    • Round 2: 2:40 / 1:20 / :45
    • Round 3: 2:30** / 1:30 / :40
    • Round 4: 2:20 / 1:20 / :40
    • Round 5: 3:00 / 1:15 / :40
    • Round 6: 2:20 / 1:10 / :35
    **I was beginning to catch the feet, and probably could've passed the other guy in this set. I could tell he was hurting a bit.

    200 EZ
    As we were doing the 200 EZ, John erased the board and began re-writing the set again.

    Main Set ROUND 2: The college kid was going to go, but I told him I'd take the lead on this round.


    6 Rounds All Free of 1 x 200, 1 x 100, 1 x 50 on varying intervals:
    • Round 1: 2:50 / 1:30 / :60
    • Round 2: 2:40 / 1:30 / :55
    • Round 3: 2:30 / 1:30 / :50
    • Round 4: 2:20** / 1:30 / :45
    • Round 5: 2:15 / 1:30 / :40
    • Round 6: 2:10 / 1:30 / :35
    (4400/6800)
    I cramped on the 200 w/ 2:10 interval pushing off for the final 50, though I was probably on track to make the interval before that happened. I ended up missing it badly, but swam out the rest of the set EZ.
    **College boy got tired or something here and got out. I think he was getting worked by a 35 year old...

    200 EZ

    ---------------------------
    7000 Yards

    A great set, and something I've really been wanting to do for a while, a pure distance oriented all free set. Also, the largest yardage practice I believe I've done to date.
  14. Week 11 - stiff as a board evening swim

    by , December 19th, 2012 at 09:39 PM (After a long rest)
    After my workout this morning and a 3 1/2 hr car ride I decided to swim the evening session of masters. I had an easy workout and felt so much better after stretching out and getting my heart rate up at the end with some 25 fly.

    Warm up
    400 free
    6x50 drill
    6x50 back on 50
    4x75 IM order on 1.15

    Main set
    12x100 free on 2 min( went a comfortable 1.03 on most of them) worked on push offs and sdk off wall.
    6x50 kick descend by 5s from 1min
    8x25 fly on 50 fast(held 13s)

    Warm down
    200 free/back

    Total 3200
    Categories
    Swim Workouts
  15. Wednesday, December 19, 2012

    by , December 19th, 2012 at 07:36 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 72, pool at 78, 100% water clarity.
    Sunny with humidity at 64%

    Warm up
    1200 BK/FR by 50

    *Set 1*
    3x400 on 1:00 rest
    K/S by 50, one each; BR,BK, Fly

    *Set 2*
    21x100 FR on 2:00 as
    7(2x100 smooth, 100 strong) did:
    1. 1:17, 1:16, 1:13
    2. 1:16, 1:16, 1:12
    3. 1:16, 1:16, 1:12
    4. 1:16, 1:17, 1:12
    5. 1:15, 1:16, 1:11
    6. 1:16, 1:16, 1:11
    7. 1:17, 1:15, 1:10


    *Set 3*
    4x300 FR/paddles on 1:00 Rest
    Desc 1-4

    Warm down:
    200 EZ FR/BK Swim

    Comments:

    • Set 2 - Swimming LCM continues to be an adjustment from SCY. It seems to take so much more effort to go 1:12 than at 1:16.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -12/20/20122

    by , December 19th, 2012 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    4 X 100 2:00
    1 X 300 5:15
    4 X 100 1:45

    4 X 50 kick 1:15
    1 X 100 swim 2:00
    Two rounds

    2 X (4 X 200 free 3:30
    Descend both rounds 1-4

    12 X 50 1:15
    Alternate stroke and free by 50.
    stroke 50's are fly, back, breast in order. Repeat.

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  17. Week 11 - Visiting UT(Day2)

    by , December 19th, 2012 at 09:58 AM (After a long rest)
    Another awesome workout. A different kind of fun with my first 6k+ workout since being back. I am very sore and very tired, but once again so glad I was allowed to swim with these guys.

    Warm up
    6x150 100 free, 50 IM
    6x25 25 drill, 25 fast with 1 breath

    Main set
    4x(4x250 on 3mins, 4x75 IM order)

    Warm down
    300 easy

    Total 6550

    I may have missed a few lengths on set 3 and 4 but I kept going however I started to struggle after the second time through. I switched to paddles on number 3 and part of number 4 and made it but it was tough. Like yesterday the group is very inspiring and another step on my journey.
    Categories
    Swim Workouts
  18. 12.19.12 - Wednesday workout

    by , December 19th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Ray and Danny. Longer workout today. Eventually got to me at the end. Lots of cramping .

    SCY

    700 Warm up

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (I did fly)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (I did fly)
    200 IM - 3:00 (2:45)
    50 Easy

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (I did back)
    200 IM - 3:00 (2:42)
    300 Free - 4:00 (3:40)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (I did back)
    200 IM - 3:00 (2:42)
    300 Free - 4:00 (3:40)
    ~2:00 break
    400 Free - 5:00 (4:48)
    100 Easy

    10 x 50 Kick /w fins - 1:00
    * 1-5, 9, 10: Underwater SDK down/ easy back
    * 6-8: Easy (working out cramps in my left foot and right calf)

    5 x 100 - 1:30 Convert free -> back

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  19. Tuesday 12/18/12

    Tuesday 12/18

    AM Crossfit and PM SCY

    Crossfit:

    Circuit @ :20 on/:10 off 2x

    push-ups
    double-unders
    step-ups (fast)
    sit-ups

    WOD (workout of the day):

    5x (for time)
    10 cleans @ 75 lbs
    1 rope climb

    Results: 9:24

    PM swim:

    600 swim 4/6/2 turns
    400 I.M. k/sw/dr/bld

    12x50 @ 1:00
    1- 25 under H2O/25 fast kick
    1- drill
    1- build

    Total: 1600

    My shoulder was feeling sore and I am fighting off some sort of upper respiratory infection so I called it a day early.
    Categories
    Swim Workouts
  20. Tues, Dec. 18, 2012 4:30-6:00pm

    by , December 18th, 2012 at 10:51 PM (Fast Food Makes for Fast Swimming!)
    Late start today after having a team meeting (coach talk ) & small awards ceremony for the kids who went to the Wash. Sr. State meet last weekend.


    Warmup:
    600 (25 Free/25 V-Sit Scull)

    16 x 25 SDK underwater @ 1:00
    (1000/1000)

    Main Set:

    100 IM @ 1:40 (Moderate)
    100 Back @ 1:40 (Fast) ~1:14
    100 Breast @ 1:50 (EZ)
    100 Fly @ 2:20 (Moderate)
    200 IM @ 3:30 (Fast) 2:25
    200 Back @ 3:30 (Moderate) 2:35
    200 Breast** @ 4:00 (Fast)
    200 Fly Drill/Swim by 50s @ 5:00 (Moderate)
    300 IM** @ 5:30 (Moderate) 3:55
    300 Back @ 5:30 (Fast) 3:43
    300 Breast** @ 6:00 (Moderate)
    300 Fly Drill/Drill/FAST by 50s @ 6:00
    (2400/3400)

    **All these swims w/ breast were done with dolphin kick legs. My groin injury was nagging me a little after the fast 200 IM. I guess I need to wait a bit more before pushing it too much.

    4 x 25 Sprint Free @ 1:00

    300 EZ swim

    ------------------------
    3800 Yards


    It was a good little workout. Not as bad as it looked when John was first writing it up on the board. Wonder what's coming for tomorrow though? He is having the H.S. boys take tomorrow night off though, since their H.S. coach has been killing them pretty good in the mornings. They're pretty wiped out already.
    The last two days main sets for them were 12x500s, and today's Build a 400 IM set...always a classic. 25 Fly/375 Free, 50 Fly/350 Free...
    I'm glad I only get to hear about the sets.