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Swim Workouts

  1. 10.30.12 - Tuesday workout

    by , October 30th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. Got my GTD suit in the mail yesterday. Nike is once again sponsoring my swimming efforts. I'm sure that royalty checks will soon follow. Quick note for Speedo and TYR... I haven't worn the suit yet so there's still time to sign me for a better contract.

    Ray had us doing a "power hour" today. Intervals on a 1:30 pace for 4000 yards. I stuck with free/pull today and added some extra yardage in.

    SCY

    200 Warm up

    2 x 500 Pull - 6:00 (Made 5:40, 5:48)
    2 x 300 Pull - 4:30 Recovery
    2 x 250 Pull - 3:00 (Made 2:50 both times)
    2 x 100 Pull - 1:30 Recovery
    2 x 100 Free - 1:30 Recovery
    250 Free (3:05), 200 Free - 3:00
    2 x 300 Free - 4:30
    500 Free (6:05), 400 Free - 6:00
    100 Easy
    Dropped my drag suit for the last 500 Free. It wasn't quite enough. Distance had caught up with me and I was hurting bad.

    6 x 50 Kick - 1:00 (no breaststroke)

    12 x 25 - :40
    * Odds Hard stroke
    * Evens no breath

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  2. Mon, Oct. 29, 2012 7:00-9:00pm

    by , October 30th, 2012 at 01:23 AM (Fast Food Makes for Fast Swimming!)
    Yesterday the age group team had a small intersquad developmental meet, mostly to teach all the new swimmers about how a meet is run, as well as teach the parents about a meet. It was good times. I did the setup/teardown of the meet, as well as wore the cap of "head timer" for the meet. Gotta get my work-share hours in. Though I logged onto my swim team account and noticed that my work-share hours were now at 0.00 required. It had a note saying "Manual Reset Obligation by Admin 0.00" I can only hope this isn't an error. I'm sure it's because I'm swimmer/parent all in the same. I'll still do what I can to help at these developmental meets that happen periodically.


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

    Warmup:

    400 Free
    10 x 50 Kick w/ board @ 1:15 (Desc. 1-3, 4-6, 7-10) went :45s down to :38s
    10 x 100 Free Pull @ 1:30 breath every 3 (1:08s down to 1:05s pretty relaxed)
    (1900/1900)

    20 x 50 Kick w/ fins @ :45 (25 SDK/25 Flutter on back) ~:05 rest
    (1000/2900)


    Main Set:

    12 x 150 as:
    • 100 Stroke @ 1:45
    • 2 x 25 Free AFAP w/ overkick @ 1:00 (attack the wall on the finish)
    • strokes to be done in groups of 4 all same stroke, desc. 1-4
    • did 4 Fly, 4 Back, 4 Breast
    • Desc. to 1:04 Fly, 1:08 Back, 1:15 Breast
    100 EZ
    (1900/4800)

    2 x 100 IM AFAP @ 2:30 attempt to hit your best time
    (I was about :10 off my best time from college days)
    went 1:05 & 1:04
    (200/5000)

    400 EZ cooldown

    -------------------
    5400 Yards
  3. Monday 10/29/12

    Monday 10/29

    AM (weights only) and PM SCY

    AM lift:

    2x10
    4x8 bench press @ 95/95/105/105 lbs
    4x8 lat pullover @ 20 lbs
    4x8 shoulder press @ 20 lbs
    3x10 row to reach @ 20 lbs
    3x10 hammer curls @ 20 lbs
    3x10 dips

    PM swim:

    No PM swim :/

    Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.
    Categories
    Swim Workouts
  4. Monday, Oct. 29

    by , October 29th, 2012 at 08:01 PM (The FAF AFAP Digest)
    DRYLANDS, 75 min

    rehab ex, 15 min
    flutter kicks on bosu, 100
    long arm crunches, 100
    cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side
    explosive leg press, 190 x 4 x 15
    wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25
    good mornings, 85 x 2 x 8, 90 x 2 x 8
    rear delt flys, 50 x 2 x 30
    standing power wheel roll outs, 2 x 10
    resisted track start jumps on cable machine, 50 x 2 x 10
    resisted standing long jumps, 30 x 1 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10


    Bike, 45 min:

    Didn't go too hard. Was reading Tyler Hamilton's The Secret Race.

    Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy


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

    I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
    Categories
    Swim Workouts , Spinning
  5. Monday, October 29, 2012

    by , October 29th, 2012 at 07:01 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 65, pool at 79, 94% water clarity.
    Sunny blue skies with humidity at 48%

    Freestyle
    Focus - Stroke Technique

    *Warm Up*
    1x400 FR Drills

    *Set 1*
    1x5000 FR Swim, done as

    #1) 1000 as 2x500: 250 Smooth, 250 Strong

    #2) 1000 as:
    • 400 - EZ legs, smooth pull
    • 300 - moderate 2k, steady pull
    • 200 - firm 4k, stronger pull
    • 100 - steady 4-6K, firm controlled pull

    #3) 1000 as 2x500: 300 Smooth, 200 Strong

    #4) 1000 as:
    • 400 - EZ legs, smooth pull
    • 300 - moderate 2k, steady pull
    • 200 - firm 4k, stronger pull
    • 100 - steady 4-6K, firm controlled pull

    #5) 1000 as:
    • 400 - moderate 2k, steady pull
    • 400 - firm 4k, stronger pull
    • 200 - steady 4-6K, firm controlled pull


    Warm down: 100 EZ

    Comments:
    • Thinking of my family in Princeton, NJ and the entire eastern seaboard as Hurricane Sandy passes today, tomorrow, and Wednesday.
    • A Fall/Winter day in SWF with temperatures in the low 60s up to 65 by the time of my swim.
    • The 5K was a good swim with two days off this weekend, I enjoyed the challenge to work on the variable pace, effort and stroke technique.
    • The approximate 100 yard pace when using a steady kick and firm pull was 1:07-8 glancing at the clock before the flip turn.

    Updated October 29th, 2012 at 07:12 PM by fdtotten

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -10/30/20122

    by , October 29th, 2012 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    1 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four rounds, choice.
    Rounds 1/2 free, intervals left.
    Rounds 3/4 stroke, intervals right.

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    10 X 100 2:15
    Choice.
    odd: cruise
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4450Y
    Categories
    Swim Workouts
  7. 10.27.12 - Monday workout

    by , October 29th, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Aundrey, Meredith, Danny and Ray. Soccer was exhausting last night. We had a really light turnout despite perfect weather. Played 3 v 2 where the team that last got scored on got the extra player. Fewer players means more running, more touches on the ball and more aches and pains from falls. I really thought I'd have a rough morning in the pool but it wasn't bad at all. Made 5 x 300 IM on 4:30 with a drag suit. That's not something I thought I could do.

    SCY

    600 warm up

    5 x 300 IM - 4:30 Made 4:20-4:25
    100 Easy

    5 x 200 - 3:00, Make 2:30 on first and descend
    100 Easy
    Aundrey led our lane but was having some knee trouble. I went 2:32 and 2:30 on the first 2 drafting Aundrey. On 3-5, I led the lane and made 2:25, 2:22 and 2:18.

    5 x 100 - 1:30, 75 Kick/25 Free
    100 Easy

    10 x 50 - 1:00
    * Odds hard fly (:37s)
    * Evens easy pull
    50 Easy

    12 x 50 - :55
    * 1-4 Pull, descended :35 to :30
    * 5-8 IM
    * 9-12 Kick, IM Order

    200 Cool down

    (5250 Total)

    Updated October 29th, 2012 at 12:46 PM by pmccoy (Mixed up some 2s and 5s)

    Categories
    Swim Workouts
  8. Workout 10/27/12:

    by , October 27th, 2012 at 08:24 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/300 kick-swim by 100 with snorkel

    Read pwb's post (and JBS's, too) so I tried the [ame="http://forums.usms.org/showpost.php?p=276852&postcount=575"]Thorpe Test Set[/ame] from Tall Paul:
    Middle "D" & Sprint groups
    "Thorpe Test set" (done every 4-6 weeks)
    - 16 x 50's @ :50 every 4th @ 200 race pace
    - 12 x 50's @ 1:00 every 3rd @ 200 race pace
    - 8 x 50's @ 1:10 every other @ 200 race pace
    - 4 x 50's @ 1:20 all @ 200 race pace
    -- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
    I did a mixture of FR pull with buoy and Bk for the non-fast stuff, and logged the following for the FR (goal time = 1:54, or 28.50)
    1. 30.97, 29.43, 29.62, 28.69 = 1:58.71
    2. 28.38, 28.13, 27.37, 28.56 = 1:52.44
    3. 28.50, 28.50, 27.68, 29.00 = 1:53.68
    4. 29.82, 28.12, 28.69, 27.75 = 1:54.38

    200 float with snorkel and out
    (Solo/Rec/2900 yds/60 min)
    --------------------------

    I have to admit that this workout kicked my backside pretty good, and it felt good. I read in Tall Paul's workout thread where That Guy gave it a go, and had stuck in my mind that after the second round the easy:fast swim ratio was less than positive, Knowing that I would have to squeeze this set in (Sat pm is dead at the pool), I did a less than normal workout and it showed during the first round. The last two wounds found me with a heart rate that would not slow down, causing my times to rise as well. That near Lactate kicker on the fourth round is a devious touch

    Overall, I am happy with those times. I will add it to the Test Set Tracking page on the blog and revisit it in about a month or so. Had a great start to the day coaching the local Masters team and playing with the pace clock as mentioned in the June coaches newsletter. After we finished up, I walked downtown with my wife to check out Fallapalooza (the town shuts down Main Street and brings in vendors and hosts treating for the kids) - good times. After my swim this evening we grabbed takeout from the local chippie and I sill soon be heading for
    Tags: thorpe
    Categories
    Swim Workouts
  9. Sat, Oct. 27, 2012 8:00-10:00am

    by , October 27th, 2012 at 01:57 PM (Fast Food Makes for Fast Swimming!)
    This morning was rough...really rough. I awoke at 4:00am to get to work extra early to get a few things fixed on the line before my bosses cleanup group was going to do their annual cleaning of the room. This is a super-cleaning though, blowing out all the dust and debris from everywhere - the rafters, walls, machinery, everything. It's an all day dirty dirty job, and I didn't want to be in there inhaling that stuff in the air. It's pretty nasty, that's why I got in and out early.
    Made it out with plenty of time before swimming, so I headed over to McD's for a nice sit down meal - Big Breakfast w/ Hot Cakes and an extra Hash Brown. This is the breakfast of champions, especially a 1/2 hour prior to a swim practice.

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

    Warmup:
    300 Free
    300 Flutter Kick w/ board
    400 Free Pull (was a 300, but I did a 100 extra since the others were still finishing)

    8 x 25 V-Sit Scull @ 1:15
    (1200/1200)


    Main Set (4 Lane Circuit Rotation):

    Lane 6


    8 x 100 Stroke @ 2:00 shoot for 180 HR
    • did Fly, went 1:05/1:06/1:07/1:07/1:07/1:08/1:10/1:07
    • not sure about my HR, but it was up there. I was struggling around #6...
    (800/2000)

    Lane 5


    12 x 25 Bucket Pulling w/ buoy and paddles @ 1:30
    • standard issue 5 gallon Home Depot bucket with about ten 1/4" holes drilled in the bottom
    • went roughly :20-:22 on each one
    • 100% pure strength set - but I got bored with the rest interval
    • These were fun, and I could've done them all day long, if not for the boredom interval.
    (300/2300)

    Lane 4
    12 x 100 SDK w/ fins @ 1:30 (ranged from 1:20-1:33ish)
    (1200/3500)

    Lane 3


    16 x 50 Free @ 1:00 Odds EZ DPS, Evens Fast w/ overkicking
    • couldn't really get many of the fast one faster than :31 here...I was just beat
    (800/4300)

    Whole Group together (including the younger kids from lanes 1&2)

    4 x 25 AFAP Free @ 1:00 Rock 'n Roll Time
    went fast (roughly :12s)

    200 EZ and out

    -----------------------
    4600 Yards and now to



    I'm dead tired...I'm sure the very limited sleep last night didn't allow my muscles to fully recover enough before adding more punishment today. I was given a choice which of the 4 circuit sets I wanted to start with of the 4 above. I'm glad I started with the stroke set, because that would've been hell at the end, but on the other hand, by doing it first I was wiped out for the remainder of the day too.
  10. Saturday 10/27/12

    Saturday 10/27

    AM only SCY

    600 swim
    400 IM k/sw/dr/sw

    16x50 @ 1:00 IM order by sets of 4
    2 drill
    2 build

    2x
    3x100 @ 1:15 D1-3
    4x50 @ 1:00 V.S.

    4x
    400 @ 5:00 IM FAST
    200 @ 3:00 EZ
    Results: 4:49, 4:48, 4:48, 4:45

    8x50 @ 1:00 odd: side kick, even: drill

    100 EZ

    Total: 5700
    Categories
    Swim Workouts
  11. Fri, Oct. 26, 2012 7:00-8:30pm

    by , October 27th, 2012 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a very light practice, both in terms of yardage, and attendance by the kids. Not sure where everyone was, but that's fine, more lane space for those of us who came.


    Warmup:
    800 Free DPS (ended up building after the 500)
    (800/800)

    16 x 25 Kick w/ board (no fins) @ :45 (4 each stroke)

    16 x 25 Pull w/ paddles @ :45 (4 of each stroke) Odds EZ, Evens Fast
    (800/1600)


    Main Set:

    6 x 200 IM @ 5:30!! - GO FOR IT - FAST
    went 2:25, 2:25, 2:26, 2:25, 2:28 , finished 2:22.
    I did a 50 EZ between each one
    This was tiring, and I wasn't exactly ready to go fast today.

    100 EZ
    (1600/3200)

    4 x 50 AFAP @ 1:30
    #1-2 Stroke Choice - did Fly (:30/:29)
    #3-4 Free (:28/:26)

    200 EZ

    ---------------------
    3600 Yards


    We all got out early to go over to a local frozen yogurt place that was "taken over" by the swim team to operate from 4-10pm today with the proceeds and tips going to the swim team as a fundraiser. A bit high priced, but it was good.
  12. Workout 10/26/12:

    by , October 26th, 2012 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 BK/200 IM drill

    10 x 100 with snorkel
    - odds DPS FR on 1:20
    - evens kick on 1:50

    5 x 200 on 3:00
    - 1-4: first 50 hard IMO
    - 5 = 200 IM drill

    50 ez

    10 x 50 Fr done as:
    1-4: Quarters Strong on :50 with snorkel
    5: AFAP with snorkel (28.4) on :60
    6-9: Quarters Strong on :50 (w/o)
    10: AFAP (26.8) on :60

    50 ez
    4 x 25 FAST IMO on :30
    50 ez
    4 x 25 FAST on :30
    - odds: back with start
    - evens: DPS FR

    250 loosen and out with snorkel
    (Solo/Rec/3700 yds/70 min)
    ----------------------------

    Another good swim today with a mix of volume transitioning into higher intensity. Alternating swim and kick with the first pre-set is getting easier, and I will try to drop the kick time down next week. Using the snorkel does seem to allow for better leg positioning with the kick, which I can translate into my fast swims. I like that. I tried to descend those swims, and went 1:10,:08:08,:07,:06).

    I was going to repeat my little IM set from a few weeks ago, but the lane got crowded and I skipped the fast 200 IM on #5. I was pretty fried by that one, anyway. On the Quarters Strong, I wanted to see what difference the fast 50 would show with and without the snorkel. About two seconds, which I attribute mostly to lackluster turns with the snorkel (since it flops about a bit). That last 50 is a great practice time for me, especially at the end of that set. Then I tired to bust out some fast stroke stuff before warmdown.

    I have full weekend ahead. I am coaching the local group tomorrow morning and plan to swim myself at some point. Our town has lots of events, including high school fall sports playoff games, Fallapalooza downtown tomorrow (shouldn't snow this year), and Sunday I will be helping at the Wicked Creepy Cyclocross race (registration in the morning, then I will be dressed as a pumpkin during the costumed ride at noon. I was going to enter an actual race, but they all last at least 30 minutes and I'm not that keen on breaking my neck (yet).

    Have a great weekend, and be prepared for Frankenstorm all my east coast friends.
    Categories
    Swim Workouts
  13. Friday, October 25, 2012

    by , October 26th, 2012 at 06:05 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 79, pool at 78, 100% water clarity.
    Cloudy dark gray possible rainy skies with humidity at 70%

    Freestyle
    Focus - Stroke Technique

    *Warm up*
    1x400 FR Drills

    *Set 1*
    1x2000 FR
    Swam 5 rounds of:
    • 200 EZ legs, smooth pull
    • 200 moderate 4k, stronger pull


    *Set 2*
    200 BR Kick with Snorkel
    200 BR 50 K/bk, 50 Swim

    *Set 3*
    4x500 FR on 1min rest or HR=>11/6
    Swam each as:
    • 400 EZ legs, strong pull
    • 100 steady 4-6k, firm controlled pull


    *Set 4*
    1x1000 FR w/paddles
    Swam 5 rounds of:
    • 150 EZ legs, strong pull
    • 50 steady 4-6k, firm controlled pull


    Warm down: 100 EZ

    Comments:
    • Today is the best day of this week because my wife returns from two week business trip to Shanghai, China - we get to pick her up at RSW airport tonight. Hurray!
    • Before getting in the water, I had planned to do some basic early season intervals: 400 cruise on 5min, 4x50s on :45 @33-34 pace, 2x100 on 1:30 @ 1:07-08 pace, 1x200 on 3:00 @ 2:16-18 pace, perhaps 3-4 rounds continuous.
    • During the warmup - I felt like trash. The week of swim workouts along with wk #1 of weights & core work at night had taken more of a toll than expected. I will have to work up to it again, like I did last spring. Really - what was I thinking...
    • Set 1: A basic cruise doing the best form and technique possible in a tired state. My coach said it would be good for me, so I did it.
    • Set 2: A break from Freestyle
    • Set 3: A broken version of Set 1, but to make sure there was sufficient recovery for maximum stroke focus.
    • Set 4: This was actually fun. I like swimming with paddles (medium size, just slightly larger than hands) because it helps my feel of the water, reinforces stroke technique, and it is always good to swim faster, even with a little help.
    Categories
    Swim Workouts
  14. Friday, Oct. 26

    by , October 26th, 2012 at 03:18 PM (The FAF AFAP Digest)
    Swim/SCY/w/Speedo:

    600 various
    8 x 25 shooters w/fins @ :40
    5 x 50 fly drills @ something
    4 x 25 burst + cruise
    200 social kick
    50 EZ

    Total: 1400

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

    Met up with Pete for a pre-meet swim. I didn't feel as good as yesterday. I need to be less lazy and do some stretching. The trash talking has already started in my house. And according to the psycho sheet, I have some good races at the meet. I am going to decide which event to scratch (100 breast or 50 back) after I swim the 50 free. 3 events before the Battle of the Drop Dead Sprinters is all I can manage. And I need to print out a split request form. Teen Fort asked me if you were allowed to scratch events in masters. I smiled and told her I do that practically every meet!

    Exercise protects against brain shrinkage:
    http://well.blogs.nytimes.com/2012/1...well&seid=auto

    Updated October 26th, 2012 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  15. 10.26.12 - Friday workout

    by , October 26th, 2012 at 01:07 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Chris, Meredith and Danny. Not much distance today but some good quality sets near race pace. My GTD stats are going to take a hit from low yardage today and the Nat being closed tomorrow. I'll have to catch up next week I guess.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50
    2:00 Break
    200 Free broken by 50s w/ :15s rest in between 50s
    Made 1:59. No missed turns this time but I was fading on the last 50. Splits were :30, :29, :29, :31.
    50 Easy

    5 x 200 - 2:30, convert free to pull
    100 Easy
    Made all but the second (150 free, 50 Pull) on 2:20 or faster. On the second one, the 50 pull wasn't worth having to stop and put my paddles on. Made the last on 2:10.

    10 x 100 - 1:30
    * Odds IM (1:15-1:20, most around 1:16)
    * Evens free (1:07-1:09, last one 1:05)
    25 Easy

    Relays
    Started with 3 three team relays. We did a 3 x 200 relay broken into 50s. Made 6:00. I don't know what my splits were but I'm pretty sure I was around :26 to :27. After that, we did 2 four team relays (Keith had to leave). This one was more complicated. We started with 200 kick broken into 50s. The catch was that we had to tag off by handing our board to the next person in the relay. Continued directly into 200 pull. Same thing with some really awkward buoy transfers. Then we each did 200 backstroke. That was followed by each of us doing 3 rounds of our strongest (kick, pull, free or back). Each team member had to pick one... no duplicating what someone else was doing. I took the kick leg. Ended up racing against a teenage fly kicker. My breaststroke kick is pretty strong but this was no contest. I mostly saw fly wake.

    225 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/29/20122

    by , October 26th, 2012 at 09:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will be hosting our annual SCM met in two weeks. Our yardage will drop along with bringing in some meet preparation.


    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 25 build to fast :40
    1 X 50 @ 100% 1:20
    1 X 100 easy 2:00
    Four rounds, choice.

    8 X 50 kick 1:10
    1 X 100 swim

    8 X 25
    odd: build to race finish
    even: blocks, sprint 25
    1 X 100 easy

    10 X 50 free
    5 on :40
    5 on :35

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  17. Thurs, Oct. 25, 2012 7:00-9:00 Test Set Thursday

    by , October 26th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    Gotta love these days (or not).

    The anxiety building up inside wondering in which way the coach is going to kill us today. We always have 2 test sets, a swim one, and a kick one. They are paired up to always be the same, but some are swim set first, then kick set, others the opposite. IM, Free, Stroke sets are all out there.

    It's really up to the rotation the coach has set up, and because we have quite a few sets to choose from, it's anyone's guess as to what we're in for...


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

    Warmup:
    600 (25 Breast, 25 Breast kick w/ hands at sides, 25 Free, 25 V-Sit scull)

    6 x 100 Kick w/ fins @ 2:00 Desc. 1-3, 4-6.
    --did SDK on back
    went 1:21/1:15/1:05, then 1:20, 1:13, 1:04
    (1200/1200)

    12 x 50 Pull w/ paddles @ 1:15 - Odds Breast, Evens Free

    8 x 50 @ 1:00
    IMOrder, 2 each stroke (1 EZ, 1 Fast)
    Fly - :30, Back - :34, Breast - :37, Free - :27 (totals 2:08ish 200 IM)
    (1000/2200)

    Main Sets: (Test Set #1)


    10 x 100 Free @ 1:30 best average
    • avg. 1:03.5 w/ a 25 HR/10 sec.
    • fastest was 1:01, mostly 1:03s/1:04s
    • this was a bit slower than my last time...oh well, I'm tired, and Jared wasn't there to push me (or to draft off)
    200 EZ
    (1200/3400)

    (Test Set #2)


    10 x 100 Flutter Kick w/ board @ 2:00
    • avg. 1:33s w/ a 22 HR/10 sec. (my HR won't get too high with kick alone)
    • Fastest - 1:31, Slowest 1:36
    • I dropped an 8 sec. avg. from the last time I did this
    • I felt really good with these, but got tired on #7, 8, 9, 10
    200 EZ
    (1200/4600)



    6 x 25 All Out Choice stroke @ 1:00 (did Fly)
    • during the previous 200 cooldown a couple 12 year old girls thought it would be cute to hide my fins at the deep end of the pool. I noticed them after the 1st 25, and just put them on for the 2nd 25 to get them back to the start end. I ended up doing an :11 25 fly from push with only 3 strokes of fly
    Cooldown:
    Coach said "do a couple 100...wait, naaa, do one fifty".
    Did he say 1 x 50, or 150???
    My ears heard 1 x 50, and got started before anyone could question him.
    He smiled when I got out after 1 x 50, and said to me "I see what you did there."
    Masters swimming is all about being smart about your options.

    -----------------------
    4800 Yards
  18. Thursday, October 25 2012

    by , October 25th, 2012 at 06:09 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 84, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 68%

    IM
    Focus - Stroke Technique, Endurance Base

    *WarmUup*
    1x400 Free

    *Set 1*
    1x1600 IM done as
    • 2(4x200 IMO 50 drill/50 swim)


    *Set 2*
    1x2000 K/fins done as
    • 400 Fly: 4(75 dk/back, 25 swim fast)
    • 400 BK: 4(75 k, 25 swim fast)
    • 400 BR: 4 (75 dk/back, 25 br pull w/dk)
    • 800 FR: 4 (100 kick/board, 100 Swim strong)


    *Set 3*
    1x1000 FR Swim/paddles, broken with :30 rest, done as
    • 2x300 - desc effort by 100
    • 2x200 - 50 cruise, 50 fast


    Warm down: 100 EZ

    Comments:
    • Tired/sore from weights the night before.
    • Set 1 - Was going to do 400s straight, the changed it after doing the first 100.
    • Set 2 - More challenging due to leg fatigue from air squats and leg extensions from the previous day.
    • Set 3 - First 300 was awkward, second 300 better, but sloppy - 200s were almost in a groove
    • Warm down - great~!
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -10/26/20122

    by , October 25th, 2012 at 04:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 5 on 1:10 5 on 1:00
    1 X 100 swim

    18 X 50 1:05
    Every third is fast, all choice
    1 X 100 easy

    8 X 150 2:30
    Swim or pull.
    Swim 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  20. Thursday, Oct. 25

    by , October 25th, 2012 at 04:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 fly drill @ 1:10
    50 EZ
    4 x 25 burst dolphin + cruise
    50 EZ
    4 x 25 burst fast hands + cruise
    100 EZ
    4 x 25 odds up tempo free evens EZ
    100 EZ

    Total: 1600


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

    Just an easy pre-meet swim today.

    Heat sheets for the Sprint Classic are up.
    http://www.swimphone.com/mobile/meet....cfm?smid=4129. Awkward -- I'm right next to Teen Fort in 25 breast.

    Had a consulting appt with my PRP doc today. Because of the complicted MRI diagnosis, he wants me to see his elbow specialist to rule out surgery for the tears. This really does not thrill me, but I have an appt Nov. 1. I'm going to continue to hope that it is not surgical since I am still swimming and there is not great weakness. The tears and tendinosis can be treated by PRP, probably need 3 rounds. In retrospect, I am cross with myself that I did not get an MRI last November. I've wasted a lot of time and money on a misdiagnosis. And I likely caused more damage by returning to lifting too early, thinking it was just tennis elbow. If I'm ever injured again, I'm going to err on the side of getting an MRI right away.

    On another note, I'm not sure I should restart weights after Sundays meet. With upcoming meets on Nov. 18 and Dec 7-8, it might not make any sense. I can't decide whether to do a little core work and jumping or lay off entirely.

    Updated October 25th, 2012 at 09:10 PM by The Fortress

    Categories
    Swim Workouts