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Swim Workouts

  1. 10.03.12 - Wednesday workout

    by , October 3rd, 2012 at 09:21 AM (Pete's swim blog)
    Swam /w Meredith, Dave, Dave, Roger and Ray. Felt better today.

    SCY

    600 Warm up

    5 x 200 - 2:50 Convert free to kick
    100 Easy
    Made 100 kick/100 free. 3:05 is about the best I'm going to do with a drag suit on. I'd have a shot at 2:50 without it.

    100 Breast - 2:00
    200 Back - 3:00
    300 Free - 4:00 (1st 25 of each 100 fly)
    400 Free - 5:00
    100 Easy
    After the 100, this was all touch and go. I think I missed the interval on the 300 but had about 5 seconds to spare on the 400.

    100 Free - 1:30, 75 Free - 1:30
    100 Free - 1:25, 75 Free - 1:25
    100 Free - 1:20, 75 Free - 1:20
    100 Free - 1:15, 75 Free - 1:15
    100 Free - 1:10, 75 Free - 1:10
    100 Free - 1:05, 75 Free - 1:05
    75 Free - 1:00, 50 Free - 1:00
    75 Free - 0:55, 50 Free - 0:55
    75 Free - 0:50, 50 Free - 0:50
    75 Free - 0:45, 50 Free - 0:45
    50 Free - 0:40, 25 Free - 0:40
    50 Free - 0:35, 25 Free - 0:35
    50 Free - 0:30, 25 Free - 0:30
    25 Easy

    12 x 50 IM Order - :50

    200 Cool down

    (5400 total)
    Categories
    Swim Workouts
  2. Tues, Oct. 2, 2012 7:00-8:15pm cut short...

    by , October 3rd, 2012 at 12:20 AM (Fast Food Makes for Fast Swimming!)
    The head coach wasn't there, but we had one of the assistants there to give the coach's workout. It's kind of like when a substitute teacher comes to school for the regular teacher...they attempt to get things done, but the students know just how to twist everything they say or do into a tangled mess.

    Warmup:

    400 Free
    200 IM Drill
    200 Kick w/ board

    Pre set: @ LIFO (last in, first out)
    100 IM Pull
    200 IM Swim
    300 IM Pull
    300 IM Swim
    200 IM Pull
    100 IM Swim
    It was wavy as hell in the pool during this.

    Speed Set:
    14 x 25 Best Stroke @ :35 Fast
    did all Fly, held roughly :16-17s.

    150 EZ

    Main Set:***

    4 x 400 IMs @ 6:20 done as:
    • 2 x 200 IMs w/ :10 rest after the first one
    • the 2nd 200 IM of each pair is faster than the 1st 200 IM
    • Each 400 is also a descended overall time
    I was 2:45/2:40, 2:40/2:35, 2:35/2:30 on the first 3 groups, then...

    We all got pulled from the pool. (right when I was going to go fast! ) Apparently the air quality was deteriorating so quickly that the kids were having trouble breathing. The guards had one girl out at the end of the pool who already has asthma problems, and tending to her.
    Not sure what it was, but possibly a chlorine problem, or something else??
    Well, on top of that, while we were in the showers not more than 3-4 minutes after getting out of the pool, the fire alarm went off!! Sonuva!! Had to get dressed really quick and out. The guards said they weren't sure why the alarm went off, but someone in the high school probably pulled one of the many alarms on the wall to be funny.

    At least everyone's okay.

    ----------------------
    3700 Yards completed...


    Oh yeah, I signed up for the BAMFest meet on Bainbridge Island just west of Seattle this coming Saturday. Get to ride the ferry across Puget Sound. That's always a thrill for me since I don't get to go on one very often.
    I'm going to be swimming my "sprint version" of a swim meet.
    50, 100, 200, 500 Free, and 50 Back.
  3. Workout 10/02/12: evening

    by , October 2nd, 2012 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    I was still not feeling altogether enthusiastic about swimming tonight, but I was encouraged when I saw Matt and GregJS's cars in the parking lot of the Rec Center. While waiting for the age-groupers to hop out I suggested that IM set I didn't get to do yesterday, and they both were crazy enough to try it with me as the main set.

    w/u: 200 FR/200 Bk/200 IM drill

    5 x 200 done as 50 Stroke Hard + 150 DPS free, IM order rounds 1-4, then 200 IM for time on the last one. - I did ...
    - Fly (50 yds) plus Free on 3:00
    - Back (75 yds) plus Free on 3:00
    - Breast (50 yds - got smoked) plus Free on 3:10
    - Free (50 yds) plus, well, it's all free on 3:10
    - FAST 200 IM: went 2:31
    (I came in around 2:40-5 for the first four)

    4 x 50 FR Active Recovery (:45, :50, :55, :60)
    4 x 100 Kick on 2:15 (IM order)
    1 x 50 loosen those arms up for ...

    4 x 50 on 1:00
    - Hypoxic work down (breathe 4/5/6/7), FAST back to the start
    - I used the snorkel on 2-4

    10 Deep Water bobs into
    4 x 25 on :35
    - odds = 12.5 Race pace, 12.5 cruise
    - evens = 12.5 cruise, 12.5 Race pace
    (I did Bk odds and Fr evens)

    100 loosen with snorkel and out
    (Masters/Rec/2650yds/ 60 min)
    ------------------------------
    I forgot how much fun that little IM/stoke set was! It has a good blend of "get the heart pounding" on the stroke, then "settle down" into a techniquey DPS free interlude before some rest. Both Matt and Greg are excellent "evil strokers" (I like that, Fort), so I knew that I would be staring at toes but it pushed me to really work it. I then set to building each 50 of the IM and was happy with that time.

    Matt picked the kick set, and it had enough rest that I made it despite my abysmal breaststroke kick. We then went into some speed work to finish out the night and ended up tacking on some extra rest so as not to swim these too fatigued.

    So it was just us three tonight, and both these guys really pushed me to dig deeper. Greg did a fantastic job getting through these hard sets, and we all left a tad winded! I'm planning on staying dry tomorrow, but will likely hit the gym for some weights. Greg and I are looking at perhaps a lake swim on Thursday, then I'll get in on Friday before leaving on a Men's Retreat with my son for the long weekend. Maybe I can swim in the lake over there on Saturday afternoon
    Categories
    Swim Workouts
  4. Friday September 28th - AM Swim

    At home with Susan

    Warm-up (1000)
    200 swim
    3 X 100 free @ 2:00 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (800 set / 1800)
    8 x 25 underwater SDK with fins @ :45
    4 x 100 flutter with fins @ 1:25
    4 x 50 dolphin with fins @ :45

    Set II (1200 set / 3000)
    4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30
    4 x 75 descend @ 1:10, 1:05, 1:00, :55
    4 x 50 recovery @ :50, :55, 1:00, 1:05

    1 x 200 pull free
    1 x 100 pull back

    ** 3000 **

    Oops, I thought I posted this last week
    Categories
    Swim Workouts
  5. Ultra Day, Tues., Oct. 2

    by , October 2nd, 2012 at 06:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace @ 1:00
    100 EZ

    4 x VK, :20 AFAP (50+ kicks) + :40 EZ
    100 EZ

    Main Sets:

    30 x 25 burst dolphin kick w/fins + cruise @ :30
    -- did an EZ 25 on rep #16

    300 EZ

    20 x 25 burst + cruise w/fins @ :30
    -- 10 breast, 10 flutter kick w/board

    200 EZ

    10 x 25 pull w/parachute
    3 x free/back/breast + 1 shooter
    -- first time I'd ever done backstroke with a chute. Kinda liked it.

    100 EZ

    Total: 3250


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

    Decided to do some ultra sets in lieu of an LP workout. I may carry on with this substitution for a few months. No idea if it's a true substitute, but I hate lactate sets enough to give it a try. And the ultras definitely pack an aerobic punch; my heart rate was quite elevated most of the sets.

    Yoga + RC tonight for awhile.

    Still mulling over what to swim in the Sprint Classic in a few weeks. https://www.clubassistant.com/club/m...1463&smid=4129. I had wanted to do 100 back and 100 IM, but that's a no go with the order of events. I want to get a 100 evil in this year, but don't really want to swim it the same meet as Teen Fort. Though maybe if she whoops me (which she would) that will be a good thing.

    Hand grip strength correlated with 100 free performance in women:
    http://centerofoptimalrestoration.co...r-performance/

    Updated October 2nd, 2012 at 06:16 PM by The Fortress

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -10/03/20122

    by , October 2nd, 2012 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30

    10 X 50 free 1:00
    odd: fast
    even: easy

    4 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    2 X {3 X 250 pull 3:45
    Descend each round 1-3

    12 X 50 1:00
    Three of each stroke, descend 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  7. Workout 10/02/12: morning

    by , October 2nd, 2012 at 12:11 PM (Maple Syrup with a Side of Chlorine)
    Today was a prime example of wanting to just get out of the pool before warmups were complete ...

    w/u: 200 Fr/200 Bk/200 IM drill
    10 x 50 on :45 (5th one back, rest free)
    5 x 100 kick on 2:00
    200 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------

    Tuesday mornings are well know for being crowded, so I didn't bring my bag of toys with me. Ended up splitting a lane the whole time I was there. Felt horrible in the water, but muddled through with a focus on DPS.

    Plan to get back tonight for Masters practice and swim, with more gusto than I have now.
    Categories
    Swim Workouts
  8. 10.02.12 - Tuesday workout

    by , October 2nd, 2012 at 10:12 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. I get to the pool and there is a noodle left in my lane from yesterday. I start thinking how much a well placed noodle could get tangled up in Dave's freestyle. So, I swam to it, set it out blocking Dave's lane and put some distance between myself and the "scene of the crime". Have to say it was more effective than I thought it would be. It was equally effective a few laps later when it mysteriously reappeared in my lane and I ran over it swimming backstroke. Ray's lane had a kick board left in it. For some reason, Dave and I suddenly became suspects. I had to politely explain that if he didn't hit the kick board, we didn't put it there.

    SCY

    650 Warm up

    3 x 500 - 7:30
    #1 Easy (6:30)
    #2 Hard (6:05)
    #3 Pull (5:48)
    100 Easy
    Nothing terribly impressive today. Shoulders started to feel sore after the pull.

    300 - 4:30 50 Fly/50 BK/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Br/50 Fr/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Fly/50 Bk/100 Kick/50 Br/50 Fr
    100 Easy

    10 x 50 kick w/ fins - 1:00
    * Down sdk (5 on back, 5 on front)
    * Back easy kick
    Did ok /w these. Came up at the flags on a couple back sdks. Made the ones on my front. 1:00 is stretching the breathing recovery for me a bit.

    16 x 25 - :30
    * Down stroke IM Order
    * Back 1 breath

    4 x 75 - 1:15 Sliding IM

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  9. Mon, Oct. 1, 2012 7:00-9:00pm

    by , October 2nd, 2012 at 01:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 (25 Breaststroke/25 Sprint Free) - weird
    10 x 100 Kick w/ fins (25 Core Kick/25 Right Side/25 Core Kick/25 Left Side) @ 2:15



    3 x 300 Free Pull @ 5:30 Desc.
    • #1 Breathe every 5, did 3:45
    • #2 Breathe every 3, did 3:25
    • #3 Breathe left side down, right side back, did 3:15
    • don't like left side only breathing, throws off my timing and power
    Main Set (5 Rounds):
    • 200 Free @ 3:30 (EZ, EZ, Desc. #3-5)
    • 2 x 50 Free Sprint @ 1:00
    • my last 3 200s were 2:16, 2:11, 2:06, with my 50s being pretty much :29/:27s
    200 EZ

    12 x 50 Kick w/ board @ 1:20 Desc. in sets of 3

    At this point we were getting to the approx. 15 minutes to go in workout, and we usually do things like fast 25s, or fast 50s at this point. John then says (pointing at our lane):

    Get rid of your kickboards...
    4 x 100 Free @ 1:10, right into
    4 x 100 Free @ 1:05,
    Leave on the :60 (which is about :10 seconds away)
    Not even enough time to about it, just get the goggles on and tell Jared to go first.
    I made the first 4 with about 4 seconds rest, then missed #5 (1:07), but swam a 50 of #6, rejoined Jared @ #7 (which he missed #6). I made #7 (1:03), but missed #8 horribly(1:10). Basically it was an 800 @ 9:00 interval at the end of practice!! WTF?! I suppose Kirk could've made it

    300 EZ and out

    ---------------------
    5600 Yards
  10. Workout 10/01/12:

    by , October 1st, 2012 at 05:13 PM (Maple Syrup with a Side of Chlorine)
    Played basketball last night with my son as planned. Not a large turnout with nine guys, so we played 4 x 4 with my team having a sub every five points. We played three games to 21 over 90 minutes, and then I had to leave to get home. Still need to get basketball shoes ...

    Got in today at lunch for the following swim:

    w/u: 200 Fr/200 Bk/200 IM drill

    3 x 500's done as a 400 Fr with snorkel + 100 back active recovery, all on 7 minutes
    - Rd 1: 1 x 400 (5:10)
    - Rd 2: 2 x 200, :10 SR (2:31, :30)
    - Rd 3: 4 x 100, :10 SR (1:10, :14, :13, :12)
    (started to get crowded here) ...

    4 x 100 Kick Quarter's Strong on 2:00
    2 x 200 DPS Pull with buoy (one free, one back)
    (keep avoiding traffic, keep avoiding traffic)
    1 x 200 with snorkel loosen and out
    (Solo/Rec/3100 yds/60 min)
    --------------------------

    Not as sore from basketball. Used my running sneaks instead of my cross-trainers, which seemed to help. I'm still in organization mode at the house, and fired up my old pc with Windows 98 to aid in logging numbers so I can shred the papers I don't need to keep. Why do I mention this? Not sure ... Thought That Guy might get a kick out of it Anyways, I was sucked into watching The Promise on Hulu - really interesting series. Missed the last half of the fourth and final episode to go to bball, so I need to finish watching that. This is why I try not to watch the boob-tube: too distracting.

    Slept in again today. The swim was good. I had intended to get into the water 30 minutes early but went for a walk with my wife so just swam for an hour. I forget where I saw that main set - could've been an old pwb workout or maybe from the marathon swimmers forum. I forget. Goal is to descend add-up time 6-8 seconds as you go through, which I accomplished (5:10, 5:01, 4:49), and kept the snorkel in check for the most part.

    I was going to go into a nice 200 stroke set I found from my blog in October of last year, but there were too many people in the lane. I just went to near-IG mode with some kicking and technique work. Did some nice conversing with lane-mates as well

    Off to the shredder!
    Categories
    Swim Workouts
  11. Friday 9/28/12

    Friday 9/28

    "Sprint King"

    PM only SCY

    3x
    400 @ 5:20 swim 4/6/2 turns
    6x50 @ 1:00 #1,6 FR, #2-5 IM order (RD1: kick, RD2: drill/build, RD3: Fast/EZ)
    3x100 @ 1:15, 1:10, 1:20 (IM) by round, D1-3

    100 EZ

    Sprint King:
    4x
    50 @ 5:00 FAST IM order by round (200 EZ after each 50)
    1x
    100 @ 5:00 IM (200 EZ after the 100)

    500 kick w/ board + fins 100 FL/100 FR
    100EZ

    Total:5000

    Results:
    FL 26.8
    BK 32.0
    BR 29.6
    FR 24.9
    IM 1:02.5

    The college team does this every year and I participate, although being one of the coaches this year, I couldn't swim it with them, so I swam int he preceding hour.
    Categories
    Swim Workouts
  12. Wednesday 9/26/12

    Wednesday 9/26

    PM only SCY

    600 swim 4/6/2 turns
    400 pull w/ buoy
    300 drill/DPS by 50

    8x25 @ :30 FAST kick w/ board FR (AVG: 20.2)
    6x50 @ 1:00 drill
    8x50 @ 1:00 FAST kick w/ board FR (AVG: 41.1)
    6x50 @ 1:00 drill
    8x100 @ 2:00 FAST kick w/ board FR (AVG: 1:21.9)

    100 EZ

    6x100 @ 1:15 D1-3, 4-6 hold RED pace
    6x50 @ 1:00 active recovery

    Total: 4300

    It has been a super busy week and I barely had enough time to get in a few workouts, let alone record them here.
    Categories
    Swim Workouts
  13. Monday, Oct. 1

    by , October 1st, 2012 at 03:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Speed Sets:

    I did a slightly modified version of workout #2 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=21451"]U.S. Masters Swimming Discussion Forums[/ame]

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

    8 x 25, perfect DPK streamline + 12.5 sprint to wall @ 1:00
    100 EZ

    8 x (25 @ 100 pace + 50 EZ w/fins) @ 2:00
    -- 4 free (11 low), 4 fly (11 high)
    100 EZ

    3 x broken 100 AFAP w/fins + 200 EZ @ 6:00
    1 = 75 + :10 rest + 25 (did fly, :51)
    2 = 50 + :10 rest + 50 (did IM, :52)
    3 = break every 25 for :10 (did fly, :46)
    -- I had my usual trouble with breakouts in fly. I can't seem to sense the surface very well and I can feel the drag from lifting my head slightly.

    4 x 50 breast pull w/parachute @ 2:00
    100 EZ

    Total: 3250


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

    Felt better this am and got in a good workout, though now tummy is feeling a bit queasy again.

    Boosting immunity:
    http://www.swimmingscience.net/2012/...s-part-ii.html
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -10/02/20122

    by , October 1st, 2012 at 01:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    12 X 100 choice 2:00
    #3-6-9-12 are fast

    6 X 200 3:30
    odds: IM
    evens: free, negative split

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  15. 10.01.12 - Monday workout

    by , October 1st, 2012 at 10:24 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Aundrey, Danny, Ray, Leah, Wendy and Keith. Played 4 v 4 soccer in a cool drizzle last night. Optimal conditions and I got a solid 80 minutes of play. About halfway through, I chased down a cross that was played a little too long. As I controlled the ball, I slipped and fell. Laying on the ground, I took a quick look at the situation... one defender approaching and another blocking the goal... I'm laying on my side 10 yards from the goal and hey, the ball just rolled to my feet. I figured "why not", bent my knee and took a shot. Somehow, I got some power on it and the ball threaded past the two defenders and into the back of the 4' x 4' goal. We all just laughed. I only wish I were that good. My back was a wreck from refereeing all weekend but not so bad this morning. I struggled through the first set but was ok after that.

    SCY

    600 warm up

    200 IM - 3:00
    200 IM - 2:55
    200 IM - 2:50
    100 IM/100 Free - 2:45
    100 IM/100 Free - 2:40
    100 IM/100 Free - 2:35
    200 Free - 2:30
    100 Easy
    Made the 200 IMs but got in trouble at the 100 IM/100 Free. Fell a few seconds back and then dropped the fly from the next IM. Still off the interval so I dropped fly and back for the final 100 IM. That got me closer but I was still needing to make the 200 free in 2:25. Picked up the pace and was only off by a second.

    6 x 150 - 2:30 (free/sdk/free)
    100 Easy
    This was supposed to be 8 sdks, breathe, submerge and do another 8 sdks. Repeat for 50 yards. It took me a while to get the hang of this. I ended up doing 8 sdks, taking a breaststroke pull/kick and then submerging. That was the only way I could get back into a streamline with any appreciable speed.

    5 Times through:
    * 50 hard kick/50 easy pull - 1:45
    * 50 hard pull/50 easy kick - 1:45

    10 x 50 - 1:00 25 fly no breath/25 easy
    I made #1, #2, #3, #6, #8, #10 no breath.

    16 x 25 - :40
    * Down hard stroke IM Order
    * Back no breath

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  16. Sat & Sun, Sept. 29-30

    by , September 30th, 2012 at 06:18 PM (The FAF AFAP Digest)
    Sat Drylands:

    rehab exercises, 15 min
    super pullover, 110 x 1 x 15, 120 x 2 x 15
    good mornings, 65 x 1 x 8, 75 x 1x 8, 80 x 1 x 8
    explosive leg press, 190 x 3 x 15
    leg abductor, 120 x 3 x 8
    rear delt fly, 75 x 2 x 8, 80 x 2 x 8
    power wheel roll outs, 3 x 15
    knee tuck jumps, 10
    standing broad jumps, 10
    altitude drops, 10


    Sun Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    15 x 50 fly & back drills @ :20
    50 EZ
    10 x 50 smooth free w/paddles @ :50
    100 EZ

    Total: 2250


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

    Ack! My house is a cesspool of viruses. Lil Fort was sick all weekend with a stomach bug, having inherited it from Teen Fort. I just dropped Mr. Fort off for a flight to Phoenix and he is not feeling well. And, now, I am feeling poorly. I just hope I get the mild version! For this reason, I popped into the gym on Sat., my usual day off. Just did a recovery workout today.

    Here are some interesting links to research on training specificity that Jimby posted on FB:

    http://coachsci.sdsu.edu/csa/vol12/table.htm

    Yay! Homeland and Dexter are back and I can recline in style.
  17. Sun. Sept 30, 2012 1:00-1:45pm NO MORE YMCA LAP SWIMS

    by , September 30th, 2012 at 05:39 PM (Fast Food Makes for Fast Swimming!)
    I just completed my last YMCA lap swim session, as my membership is done as of today. I'm sure I'll be back to it one day again, but for now, I'll be 100% swimming only with the age group team.

    I got the idea for my swim today from [ame="http://www.usms.org/forums/showthread.php?t=21404"]Chris's post on the HVT Workouts [/ame]listing, though modified as he suggested for swimming vs. kicking

    Warmup/Main Set All-in-one

    7 x 100 Free @ 1:30 (1:15s)
    no extra rest
    6 x 100 Free @ 1:25 (1:10s)
    rest < :30 to nearest 60/30 on paceclock
    5 x 100 Free Pull @ 1:20 (1:08s)
    rest < :30
    4 x 100 Free Pull @ 1:15 (1:08s)
    rest < :30
    3 x 100 Free Pull @ 1:10 (1:06s)
    rest < :30
    2 x 100 Free @ 1:05 (1st one 1:04+, didn't make 2nd one)
    rest < :30
    1 x 100 Free @ 1:00 (went 1:01)

    200 EZ

    -----------------
    3000 Yards

    Ending this month I had my largest yardage output ever, and I swam only once a day, no doubles. Prior to the summer months, I was averaging about 45 miles a month. Here's my last few months showing my summer training into when I joined the swim team:

    Jun- 32.46 miles (=57,137 yards, =52,246 meters)
    Jul - 29.96 miles (=52,724 yards, =48,211 meters)
    Aug - 23.03 miles (=40,532 yards, =37,063 meters)
    Sep - 64.36 miles (=113,280 yards, =103,583 meters)

    I swam almost triple what I'd done in August, and wasn't really too beaten up by it. I know I'm tired, but I'm still expecting good things to come in my next couple meets anyway.
  18. 09.29.12 - Saturday workout

    by , September 30th, 2012 at 08:32 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Mary and Sally.

    SCY

    500 Warm up

    200 Kick
    4 x 100 IM - Odds Drill, Evens Swim
    4 x 50 Kick

    4 x 50 Kick
    200 Fly down/free back - 3:15
    200 Free - 3:00
    200 Back down/free back - 3:15
    200 Free - 3:00
    200 Breast down/free back - 3:15
    4 x 50 Kick

    25 Fly - :30
    50 Bk/Br - 1:00
    100 Free - 1:30
    2 x 25 Fly - :30
    50 Bk/Br - 1:00
    2 x 100 Free - 1:30
    3 x 25 Fly - :30
    50 Bk/Br - 1:00
    3 x 100 Free - 1:30
    4 x 25 Fly - :30
    50 Bk/Br - 1:00
    4 x 100 Free - 1:30

    200 Cool down

    (4350 total)
    Categories
    Swim Workouts
  19. Workout 09/29/12:

    by , September 29th, 2012 at 11:45 PM (Maple Syrup with a Side of Chlorine)
    Coached the morning Masters group today during our open house. GregJS and five others made it out and I think everyone left a tad tired, so I did my job well. Meg noted that she has had some interest, but folks plan on starting back when the fall session starts in two weeks.

    This evening I jumped in and did:

    w/u: 200 FR/200 BK/200 IM drill

    2 x Noah's Ark on 7:00 with snorkel
    - 1st: FR pull with buoy (6:32)
    - 2nd: FR swim (did extra 50: 6:51)
    1 x 50 EZ

    4 x 125 IM's on 2:00
    - fly-bk-br-fr-fr, bk-br-fr-fly-fly, ...
    4 x 50 kick on 1:00
    4 x 75 IM rotations on 1:30

    200 w/ snorkel loosen and out
    (Solo/Rec/2850 yds/50 min)
    ---------------------------

    My arms were tired after the Ark's, probably from the swimming as well as moving some furniture in the basement in my attempt to organize. I ended up doing half of the flys in the IM's as single-arm since I figured drill is better then poor technique.

    Planning on some basketball tomorrow night, after I look at some basketball shoes. My cross-trainers are low-tops, and my knees have been bothering me since last weekend.

    Here is my final yield for jelly this season, assuming the rest of the vines are picked clean by friends. You'll notice Nila modeling for your viewing enjoyment ...
    Categories
    Swim Workouts
  20. Sat., Sept 29, 2012 8:00-10:00am Killer Saturday #2

    by , September 29th, 2012 at 03:32 PM (Fast Food Makes for Fast Swimming!)
    I figured that we'd be getting something like this kind of workout today, after how nice John was to us in last night's practice. The one nice part of today however, was that we didn't do any intense fin kick set (maybe he forgot).


    Warmup:

    1000 Mix-it-up (your choice) I did 150 Free, 50 Back, with the exception of the 3rd 200 did 50 Fly Drill
    500 Kick w/ board (25 EZ, 25 Hard)
    20 x 50 Free Pull @ :50 not intense, just do them

    Bathroom break...and then:


    Main Set:

    12 x 200 as: 3 Rounds of 4 x 200 @ 5:00 each, 2:00 bonus rest between rounds
    I needed to try to keep my HR @ 170 here (kids were @ 180)
    OMG and a few other choice words were going through my head at this point
    • Round 1 (Stroke) I did Fly, Back, Breast, Fly
    • went 2:18, 2:31, 2:48, 2:20 <--not too shabby at the end, and I'm not falling apart like I used to
    • Looking forward to my 800 IM SCM in a few weeks
    --- 100 EZ
    • Round 2 (IM)
    • went 2:24, 2:26, 2:30, 2:36
    • I really started falling apart on the 3rd one of these, and the 4th one was just garbage
    --- 100 EZ - contemplated getting out here, but that not like me
    • Round 3 (Free)
    • went 2:20, 2:17, 2:14, 2:11
    • These all hurt, and the first 2 were just struggling to get going. I got a second wind and kinda pulled through on the last two
    300 EZ swim and out

    ---------------------
    5300 Yards


    Part of this tiredness today could be all my swimming I've been doing, could be my age in relation to the workouts I'm doing, could be that I was up this morning to start work at 5:00am as well. I did leave work for a 3 hour block to swim, then returned to finish up the machinery I was working on. I still like the results I'm getting in practice, even though today pushed me just about to the failing point, in fact I would say that I did fail on this main set, which is a good thing to not have everything be so easy to do. I'll be ready to get back to it again next week.