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Swim Workouts

  1. Sick, Tuesday, June 18

    by , June 18th, 2013 at 01:17 PM (The FAF AFAP Digest)

    600 various
    5 x 50 fly drills
    50 EZ
    4 x 50 burst + cruise @ 1:30
    150 EZ

    Total: 1250


    Was feeling congested and coughy last night. Woke up this am with full on cold. Think I caught it from my visiting mother, who apparently caught a cold on the plane. Haven't had a cold in many ages. Probably the stress and poor sleep were the reason I succumbed. Hope I'm better by Sat.

    Zones timeline:

    Zones psych sheet:

    I will be scratching 100 back. Not enough rest before 50 free for me.
    Swim Workouts
  2. Tuesday 6/18/13

    Tuesday 6/18

    AM only LCM

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

    8x50 @ 1:00
    odd: kick/drill
    even: drill/build

    6x100 @ 2:15 Rouse 100s w/ fins
    100 EZ

    20x100 @ 2:00
    4 FAST (after taking a muligan on #1, dropping a 1:15, I proceeded to hold a 1:09 average the rest of the way)
    1 EZ

    8x50 A.R.
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    2 @ 1:20
    4x100 @ 1:45 swim w/ fins + snorkel
    100 EZ

    Total: 6000
    Swim Workouts
  3. Monday 6/17/13

    Monday 6/17

    AM LCM and PM SCY + Crossfit

    AM swim:

    300 swim
    300 pull
    200 swim
    200 kick
    100 swim
    100 drill

    400 @ :15 rest I.M. swim

    4x25 @ :30 FL drill w/ fins
    4x50 @ :50 FL swim
    4x25 @ :30 BK drill
    4x50 @ :50 BK swim
    4x25 @ :30 BR drill
    4x50 @ :55 BR swim w/ 2x pull-outs

    10x150 @ 2:30 pull w/ buoy + paddles BEST AVG (beat best 200 yard FR time...averaged 1:45)

    3x400 @ :10 rest opposite fin + opposite paddle + snorkel switching every 100

    Total: 6100


    air squats @ :20 on :10 off for 4:00 (164)
    sit ups @ :20 on :10 off for 4:00 (82)

    PM swim:

    200 @ :10 rest 2/ fins + snorkel
    4x50 @ 1:00 kick/drill
    4x50 @ :50 D1-4

    4x "Ghost Turns" @ 2:30
    100 EZ

    20x25 @ :20 (500 FR add-up)
    100 EZ
    8x25 @ :20 (200 FL add-up)
    200 EZ

    Total: 2300

    Updated June 28th, 2013 at 12:51 PM by Calvin S

    Swim Workouts
  4. Sore today, still managing a decent workout

    by , June 18th, 2013 at 07:40 AM (Mixing it up this year)
    I have a meet on Friday so the rest of the week will be fairly light. Hoping to recover enough to pop off a great 400 free friday.

    500 free
    500 free w/zoomers
    4x400@8:00 free w/strapless paddles & bouy added snorkle on last 2 these were not fast but the last one was build went 6:51, 6:49, 6:50, 5:35
    400 free kick w/zoomers
    4x50 from block fast breakout free to mid pool then easy back

    Total 3200 meters
    Swim Workouts
  5. Monday, June 17, 2013 6:30-8:30pm

    by , June 18th, 2013 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    The official summer schedule hours have begun!! I can deal with these hours...that way I can work my 10-11 hours a day, have time to come home for a little while before heading off to the pool later in the evening.

    I had a good swim tonight, felt strong in the water. We kept an eye on the weather the whole time though, as the clouds were rolling in really dark around us, and the rain began around 8:00pm or so, but no lightning today.


    800 Free

    12 x 50 Flutter Kick w/ board @ 1:15
    500 Free Pull

    10 x 50 Free Pull Fast @ :55 (went :35-:38ish) I think the clocks were a bit off on each end
    500 Free Swim - gave it a pretty good effort - I'd guess @ under 1:20/100 pace

    8 x 50 Choice Swim @ 1:00 (did all Free)
    400 Free Swim - about the same as above - around 1:20/100 pace

    4 x 50 - 1 each stroke IM Order @ 1:00
    200 Free Swim

    10 x 100 Free @ 1:40 (Desc. 1-5, 6-10)
    I started around 1:20 or so, and tried to come down a bit. I think I was around 1:12 or so on #4 & #9, and maybe a 1:10 on #5 & #10.
    LCM is tough to go fast in.

    went over to the diving well which is about 15 meters across for some sprints and EZ swims

    5300 LC Meters

    This brought me over 300 miles for the year.
    I'm still a bit behind my GTD goal pace, but I should get back on track one day.

    My goal pace: 324.78 miles required as of today to reach my goal by the end of the event
    My actual current pace: 300.68 miles as of today
  6. Workout 06/17/13: evening

    by , June 17th, 2013 at 09:09 PM (Maple Syrup with a Side of Chlorine)
    Well, Emma is home. The van ended up giving my wife some problems, leading to a rental for half of the trip and me driving down to Exit 17 of the NYS Thruway after work on Friday to swap vehicles. Ended up getting home around 2am, then worked Saturday. Then I was treated to a nice supper after work for Father's Day. Hopped in tonight for a swim:

    4 x 1000 with a Master's Minute between:
    - 200 Fr/200 Bk/200 IM Drill/4x50 B/c on 1:00/200 Kick
    - 500 Noah's Ark pull with snorkel/5 x 100 on 1:30 w/ agility paddles
    - 250 pull/100 kick/150 agility paddles/5 x 100 IM on 1:50
    - 4 x 125 (75 DPS, 50 IMO) on 1:55/5 x (50 kick/25 skull/25 dill)
    Solo/Rec/4000 yds/72 min)

    Good to get back into the water after a long weekend off. Feel like I have caught up on sleep a bit and will plan to double tomorrow and Friday with additional swims on Wednesday before work and with the team on Saturday. Watching The Hobbit now; well, maybe just half of it tonight!
    Swim Workouts
  7. Fail, Mon., June 17

    by , June 17th, 2013 at 05:00 PM (The FAF AFAP Digest)
    600 EZ + another *&^%*$#?** kid poops in the pool. I really hadn't intended to take a day off. I will miss a day already on Wed when I'm in Pittsburgh checking on renovations. All I can say is -- how is it that these mothers haven't heard of the swim diaper?!?! The place is an oven too. I just hope I have some better summer swim options in Pittsburgh. Off to first summer league swim meet of the year!
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/18/2013

    by , June 17th, 2013 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    1 X 200 3:30 -
    Two rounds. Round 1 intervals left, 2 right

    4 X 100 kick 2:20
    1 X 100 swim

    4 X {4 X 50 Descend 1-4
    Rounds 1/3: free on 1:00
    Rounds 2/4: stroke 1:15

    8 X 200 pull 3:20
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. 06.17.13 - Monday workout

    by , June 17th, 2013 at 10:50 AM (Pete's swim blog)
    Swam w/ my son and Dave C next to Dave B and Sam. Felt pretty bad today. That's either my 6th day taper blues or from working on my car last night. Either way, I wasn't quite as fast today.


    600 Warm up

    8 x 50 Kick w/ fins - 1:15, 25 SDK Fast/25 easy
    50 Easy

    8 x 25 - :45, drag start, 12.5 fast, snappy turn, 12.5 easy
    50 Easy

    8 x 50 - 1:30, down hard, back easy, focus on good turns

    Broken 100 Fly (1:10 - :34.5, :35.5) Not terrible but I think I can do better than this. Really hurt on the last 10 yards.

    200 Cool down

    (2000 total)
    Swim Workouts
  10. Week 38 - Monday

    by , June 17th, 2013 at 08:45 AM (After a long rest)
    Late on Saturday I rented a brush bandit 10" wood chipper. Yesterday I cleared a brush pile that has been accumulating over the last few years. The machine worked great and was a lot of fun. It's amazing how big a tree it can turn into mulch in less than 10 seconds. I obviously took all the safety precautions and I am pleased to say no injuries. That said I did find out that I am hyper allergic to cedar. I wore a tight fitting t-shirt with short sleeves and shorts. Wherever I have exposed skin I now have red scratches. Luckily I don't seem to have any poison ivy(yet), and the bumps went down over night, but this mornings practice was hard and I was really tired.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 50

    Main set
    5x400, 1 & 2 transition swims holding under 1.20 pace, 3-5 descend using paddles and pull bouy on 4.50
    10x100 kick with fins on 1.30, holding under 1.15
    Warm down
    300 easy

    Total 4000meters

    The 400s were tough and I felt sore from last week and yesterday's activities. I went 5.10s on the first two 400s. I was supposed to descend the next three 400s and despite increasing my effort held 4.44s on all three. The 100s kick I held 1.12-1.14 throughout. My kick has improved recently and this set felt pretty good.

    Our meet is only a couple of weeks away and I don't think many of my team mates have signed up. I need to remember to bring some more entry forms to convince a few to participate on wednesday. They don't know how much fun participating is!

    Updated June 17th, 2013 at 08:51 AM by StewartACarroll

    Swim Workouts
  11. How lopsided I am, but I am getting better

    by , June 17th, 2013 at 07:52 AM (Mixing it up this year)
    Once again I did some right arm / left arm swimming and my right arm is significantly weaker than my left. But the one good thing is the gap is narrowing. Last time I did this set I was holding just at 1:20 for my times for the right arm on the 1:20 interval. This time I made 4 with time to spare and then was at the 1:20. Maybe next time I can hold 1:16 for all of them.

    500 free
    500 free kick w/zoomers

    6x50@1:20 free right arm only breath on the nonworking side non working arm at side w/paddle went 1:16, 1:16, 1:16, 1:16, 1:20, 1:20
    6x50@1:15 free left arm only breath on the nonworking side non working arm at side w/paddle went 1:09, 1:10, 1:09, 1:09, 1:09, 1:09

    400 free kick w/zoomers

    6x50@1:00 free paddle on right hand w/4 beat kick on paddle hand
    6x50@1:00 free paddle on left hand w/4 beat kick on paddle hand

    400 free EZ w/snorkle

    Total 3000 meters
    Swim Workouts
  12. Wow a great Saturday and sunburned to boot

    by , June 15th, 2013 at 07:30 PM (Mixing it up this year)
    I forgot to enter yesterday's workout and I can't remember all of it.

    Here is my great workout after a morning coaching in the hot sun. The pool was hot too on the high side of 81. Yet I felt like my old distance self.

    500 free
    500 free kick w/ zoomers
    4x200@3:30 free w/paddles & bouy went 3:09,3:05,3:06,3:02
    200 free EZ
    800 free w/paddles & bouy 12:09
    200 free EZ
    500 free kick w/zoomers
    500 free w/snorkel

    Total 4000 meters
    Swim Workouts
  13. Saturday, June 15, 2013 11:15-12:15pm Lap Swim

    by , June 15th, 2013 at 06:07 PM (Fast Food Makes for Fast Swimming!)
    Today was the "grand opening" of the Wenatchee City Pool for the summer session. At least for the public. We've been using it with the age group team for the past 3-4 weeks already, so my tan is already well in place.

    It was a nice casual dip, just to relax the muscles a bit, and since I wouldn't be in an official team practice for a 5-6 day span from last Tuesday till Monday coming up.

    Another nice looks like the team got a permanently mounted pace clock on the side of the team building at the pool, so I can actually do interval work.


    500 Free - stopped to talk with Jen a couple times during the swim. She's another masters girl who's swimming with Velocity Swimming like me, though she only does the 2-practices-a-week program which is a bit cheaper.

    10 x 50 SDK w/ long fins @ 1:00
    It was nice to have a laneline and a wall on either side of me to follow today. Most days I'm in the 5 lane "void" so I don't have that luxary. We only put in 5 lanelines in the pool for lanes 6-10, and the "fast group" swims in lane 5 with only 1 laneline on one side.

    10 x 50 @ 1:05 (25 Fly Fast, 25 Free EZ)
    felt good doing this
    100 EZ

    8 x 100 Free Pull @ 1:40 (held around 1:20+)
    that's about the best I can do in long course...SCY I can cruise at 1:07s all day long with :20 rest, but not in LCM. I need those turns. I suppose this makes me a sprinter in a way??

    100 EZ and gone

    2500 LCMeters
  14. Friday, June 14

    by , June 15th, 2013 at 11:26 AM (The FAF AFAP Digest)

    600 various
    6 x 50 @ 1:10
    odds = scull
    evens = caterpillar fly drill
    6 x 25 shooters w/fins @ :45
    50 EZ
    6 x 50 burst + cruise @ 1:15-1:30
    50 EZ
    3 x (25 AFAP + 75 EZ) @ 4:00
    100 EZ

    Total: 1950


    Did not have time to make it to Mason today. May not before the meet next weekend. Teen Fort graduated yesterday afternoon. And I hit home runs on all grad presents! Whew. Got up at the crack of dawn today to take Lil Fort to Potomac Valley Track JOs in Maryland. She had a convincing win in the 3000 with a track PR, and moves on to the Region 3 national qualifier meet in mid-July. She didn't even seem that tired afterward. 1500 tomorrow.
    Swim Workouts
  15. Week 37 - Saturday

    by , June 15th, 2013 at 11:05 AM (After a long rest)
    I woke up feeling like an old man today. Generally tired and very sore. I was slow leaving the house but got to the pool on time. As the warmup went on i felt better and better. It was by no means a spectacular workout but it was ok. I ended up sticking around and doing a second hour with the junior racers then lifted and swam again, making today a long workout day.

    400 free with snorkel
    6x50 catchup on 50
    8x100 with fins descend 1-4, 5-8 on 1.15

    Main set
    3x(2x50 on 40, 100 on 1.15)
    10x50 kick on 1.05 swum 25 AFAP 25 strong
    4x200 on 2.50 best average
    100 easy
    1000 swim with snorkel
    6x(100 IM on 1.50, 150 swim on 2mins)
    100 easy

    3 rounds of(3min on vasa swim trainer, 10xbench press,10x hands inside seated row, 10xhands outside seated row,10xleg extension, 10xlower back extension, 10xleg curl, 10x military press, 10xhands inside lat pull down, 10xhands outside lat pull down)

    1000 free warm down

    Total 2hrs swimming 7000meters, 1hr dryland

    I am really tired as i write this. My 200s with the masters were pretty weak today but managed to hold 2.17s. The goal was 2.13s but it was just not there today. The IM and 150 set was with the junior racers and it was really fun swimming with the 12 year olds. They are quick already. I was going 1.45s on the 150s .
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -06/17/2013

    by , June 14th, 2013 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Our summer schedule starts today. Some days will be LC and others a combo of long and short.

    1 X 200 3:30
    4 X 150 2:45
    1 X 100 1:45
    4 X 150 2:30


    8 X 50 kick 1:10
    1 X 100 swim

    6 X 100 2:15 choice
    50 perfect stroke/25 fast/25 easy

    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free 1:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. 06.14.13 - Friday workout

    by , June 14th, 2013 at 12:22 PM (Pete's swim blog)
    Swam w/ Dave C next to Dave, Dave and Sam.


    600 Warm up

    8 x 25 - :45, no breath, 1st 4 SDK w/ fins, 2nd 4 stroke
    50 Easy

    8 x 50 - 1:30, burst to 15m + cruise + easy, various strokes
    50 Easy

    8 x 50 - 1:30 Kick, burst to 15m + cruise + easy, 1st 4 no fins, 2nd 4 w/ fins
    50 Easy

    8 x 25 - 1:00, odds easy, evens hard stroke from dive
    100 Easy

    200 Free broken @ 50s - 2:02 (:30, :30, :31, :31)
    In Feb, I did 2:01 w/o a drag suit and ended up at 2:02.5 for my meet time. My 2:02 today was with a drag suit and the third 50 was pretty awful. I think this is good but I'm not as positive about improvement as I am w/ the 200 IM.

    200 Cool down

    (2450 Total)
    Swim Workouts
  18. Friday 6/14/13

    Friday 6/14

    AM only LCM

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

    3x100 @ 1:30 w/ under H2O turns
    4x50 @ 1:10 kick/drill
    8x25 @ :30 build

    5x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:11)
    4x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:00)
    3x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:49)
    2x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:50)

    100 EZ

    Total: 6400
    Swim Workouts
  19. Week 37 - Friday

    by , June 14th, 2013 at 08:46 AM (After a long rest)
    Once again I woke up tired despite having a solid nights sleep and once again I had a good workout. It's weird how you feel has little to no correlation to how you can perform, if you just get after it. The pool was setup for short course yards this morning(I was hoping for long course and was a little disappointed it was short course).

    Warm up
    400 free snorkel
    6x50 catchup on 45
    3x(4x50 free on 35, 2x50 fly on 45, 2x50 back on 45)

    Main set
    8x200 free on 2.50 descend 1-4, 5-8
    100 easy
    4x50 with fins AFAP
    100 easy
    2x(2x50 kick on 1min, 2x50 kick on 50)

    Warm down
    100 easy

    Total 4400 yards

    The 200 set was a really tough set but I did well. 2.10,2.07,2.05,2.03 and then 2.10,2.07,2.04,2.01. On the 50s AFAP I went 22s on the first 3 and then 21 on the last one. I felt good today.
    Swim Workouts
  20. Thursday, June 13, 2013 Dang Lightning...or not

    by , June 13th, 2013 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    I arrived at the pool today after work a bit late, and found the coaches and kids all standing outside. Apparently there was a lightning sighting off in the distance over the hills, so the city closed the pool for our practice. I'm pretty sure the guards just wanted to go home.
    I made use of my time though, and headed over to the East Wenatchee YMCA pool across town. Yeah, the water was warm, it was general lap swim, but it was short course yards and I LOVED it!!!


    200 Free
    200 Free Pull
    100 Kick on back

    5 x 100 Free @ 1:25 (held 1:05-1:07s)

    5 x 200 Free Pull @ 2:40 (held 2:15-2:18s)

    10 x 50 Flutter Kick w/ board @ 1:00 (just a casual :55 per)

    Speed Set of sorts:
    16 x 25 @ :40
    Odds Free EZ
    Evens Fly Fast - 1st one was w/ 4 SDKs, 2nd w/ 5 SDKs, etc. up to the final one with 11 SDKs prior to swimming. I took only 4 strokes on the final one with the 11 kicks.

    100 EZ and out
    3000 SCY

    The team is gone to a meet this weekend, so no practice till Monday, unless I decide to do a lap swim...which probably won't happen. I did this tonight just so I wouldn't be 5-6 days out of the water.