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Swim Workouts

  1. Tuesday, June 25, 2013

    by , June 25th, 2013 at 10:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 80, Water temp 79
    Partly sunny, humidity at 82%

    Warm Up
    1200 FR as 3(100RA/100LA/100CU/100DPS)

    *Set 1*
    300 Fly as 3(50DR/50Swim)
    4x50 Fly on 1:00
    ---200 BR Kick

    *Set 2*
    300 BR as 3(50DR/50Swim)
    4x50 BR on 1:00
    ---200 FR Kick

    *Set 3*
    500 BK as 5(50DR/50Swim)

    *Set 4*
    1200 FR w/M-Agility paddles, tube, buoy

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    Still had some minor aches from the workout yesterday. The bands and moderate active stretching are helpful.
    Categories
    Swim Workouts
  2. Week 39 - Tuesday

    by , June 25th, 2013 at 09:31 PM (After a long rest)
    I have had a stressful few weeks at work and tonight i was desperate for a swim. Its amazing how i am able to release my stresses by doing a workout in the pool. Tonight i went pretty steady doing mainly aerobic swims.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45

    Main set
    100 holding 1.05 pace on 1.25
    200 holding 2.10 pace on 2.50
    300 holding 3.15 pace on 4min
    400 holding 4.20 pace on 5.30
    300 holding 3.15 pace on 4min
    200 holding 2.10 pace on 2.50
    100 holding 1.05 pace on 1.25
    100 easy

    Warm down
    200 easy

    Total 3200 yards
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -06/26/2013

    by , June 25th, 2013 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    2 X 50 1:00 :45
    Three rounds. Round 1 intervals left, 2/3 right.

    SCY

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

    1 X 100 stroke 2:00
    3 X 100 IM 1:45 #3 on 2:45
    three rounds.
    100's: Round 1-fly, 2-back, 3-breast

    12 X 25 underwater(fins optional) :45

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Categories
    Swim Workouts
  4. Tuesday 6/25/13

    Tuesday 6/25

    AM only LCM

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

    8x50 @ 1:00 25 kick/25 drill w/ snorkel
    8x25 @ :40 V.S.
    100 EZ

    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 kick
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 (PACE = average from 20x100 set last week, which was 1:09)
    2 @ PACE + 2 (1:11.1, 1:10.7)
    2 @ PACE + 1 (1:10.1, 1:09.8)
    1 @ PACE (1:07.8)
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ 1:30 BK kick BEST AVG (:55)
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ :55 STRK PACE
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:15 swim w/ fins last 25 FAST

    100 EZ

    Total: 5900
    Categories
    Swim Workouts
  5. A breastroke recovery day

    by , June 25th, 2013 at 07:55 AM (Mixing it up this year)
    Needed a recovery day so a good focus on breaststroke today. Still hurting from the meet this weekend.

    500 free
    500 free kick w/zoomers

    4x50@:15RI breast pull w/zoomers
    4x50@:15RI accordian drill w/snorkle
    4x50@:15RI scull drill
    4x50@:15RI breast kick w/board
    4x50@:15RI breaststroke

    500 free w/snorkle maintain a 6 beat kick

    Total 2500 meters
    Categories
    Swim Workouts
  6. Monday, June 24, 2013 6:30-8:30pm

    by , June 25th, 2013 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    Pouring down rain tonight...sucks to be the coaches on deck, but for us swimmers, not too big of an issue.

    Warmup:

    800 Free
    (800/800)

    Kick Set:

    8 x 100 SDK w/ long fins @ 1:35 (held 1:15-1:20s)
    1:00 or so rest then (Surprise!!) "Keep your fins on!"
    6 x 100 SDK w/ long fins @ 1:25 Make them (held around 1:20s)
    (1400/2200)

    All on LIFO (last in-first out)
    400 Free Pull EZ
    300 Free Pull Moderate
    200 Free Pull Build
    100 Free Pull Fast (went 1:11)
    breathe every 5 for the whole thing (this lasted about 75 meters of the 400), but I did stay at breathe every 3 from there on in the set

    200 EZ
    (1200/3400)

    Main Set:

    4 x 100 Fly Fast @ 2:00 (held between 1:20-1:25s) - I actually enjoy these vs. the other strokes - crazy, I know
    4 x 100 Back Fast @ 2:00 (1:35-1:45)
    4 x 100 Breast Fast @ 2:10 (around 1:50s)
    (1200/4600)

    400 Kick w/ board (50 EZ/50 Fast)
    (400/5000)

    4 x 50 Free All Out @ 1:30

    200 EZ

    ----------------------------
    5400 LC Meters
  7. Monday 6/24/13

    Monday 6/24

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins + snorkel
    8x25 @ :10 rest build to FAST
    100 EZ

    6x100 @ 2:15 Rouse 100s (My ankle was sore from playing soccer yesterday so I did these swim w/ opposite fin + opposite paddle but still adhered to the 15M no breath/50 cruise/35M no breath)

    5x100 @ 1:50 FR kick
    400 @ 6:00 N.S. (2:31/2:26 - 4:57)
    4x50 @ 1:10 drill
    6x50 @ :55 FR kick
    200 @ 3:20 STRONG, beat the 2nd 200 of the 400 N.S. (2:17)

    5x100 @ 1:30 AE

    Total: 4600

    Crossfit:

    warm-up:
    60 standing Russian twists w/ 20 lb med ball + partner (30 to each side)
    50 squat throws w/ 20 lb med ball + partner (50 each!)
    back squat:
    5 @ 45
    5 @ 95
    5 @ 115
    5 @ 145

    W.O.D.:
    3x
    5 x back squat @ 145
    10 x squat jumps
    15 x burpee + knees to chest

    PM swim:

    3x
    400 @ :10 rest pull w/ buoy + strapless paddles + snorkel
    200 @ :10 rest I.M. kick
    4x50 @ 1:00 drill/swim

    **Spent 15 minutes working on relay exchanges (I guess the team had really crappy ones at their meet this weekend)

    200 EZ

    2x
    4x200 @ 2:30 AE
    8x50 @ 1:00 25 kick on back/25 under H2O w/ fins
    4x25 @ :10 rest human paddle drill w/ snorkel

    300 EZ

    Total: 5500
    Categories
    Swim Workouts
  8. Monday June 24, 2013

    by , June 24th, 2013 at 10:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 79
    Partly sunny, humidity at 78%

    Warm Up
    400 RIMO
    600 BR/FR by 100 with snorkel
    300 Fly/BK by 50

    *Set 1*
    6x400 IM on 2:00 rest, as 50 drill/50 swim
    ---200 BR Kick

    *Set 2*
    2(3x100 FR on 2:00) desc 1-3
    *1:18, 1:14, 1:08
    *1:16, 1:12. 1:07
    ---200 FR Kick

    *Set 3*
    4x200 on 1:00 rest w/ M-agility paddles
    #1&3 - 2(50 Fly, 50 BK)
    #2&4 - 2(40 BR, 50 FR)

    *Set 4*
    2(4x50 on 3:00, 2:00 rest) from dive
    *30-30-29-29, (EZ 100) 30-30-29-28

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    The 400 IMs were at moderate effort, but then later it was a struggle to swim Sets 2 and 4. Starting out Set 2, the 1:18 100 free felt like 1:10, and then later, the final 1:07/100 FR felt like swimming at 1:18! Go figure.

    About six weeks ago I got a full size table tennis table for our family game room. Since then I have been playing with my wife, daughter and son almost daily. My ten year old daughter has improved dramatically to the point that she can really keep the ball coming back over the net again and again. I was so sore during the first week, but playing table tennis for 30-40 minutes is a good workout. While not swimming specific, I can run around chasing that little white ball pretty good now.

    Updated June 25th, 2013 at 10:19 PM by fdtotten

    Categories
    Swim Workouts
  9. Workout 06/24/13: morning

    by , June 24th, 2013 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    I had a nice ride Saturday on the motorcycle with my buddy Rick before heading to the annual Relay for Life here in my county. I have gone every years since it started, 1996, sometimes on a team but mostly just to go and walk some laps for my mom, Lena's grandfathers, and other friends and family. When this weekend comes around, rain usually accompanies the festivities but we this was the odd year that the temperatures were warm and the track stayed dry.

    Yesterday I was able to also enjoy a ride on the motorcycle with Lena, heading to her cousin's high school graduation over in Rock City Falls, NY, a little town just west of Saratoga. Round trip three hours on the bike, baking in the sun! Still a fun time despite mild dehydration.

    Hopped in this morning to stretch out:

    200 Fr/200 Bk warmup

    Kick/Swim/Pull (board/agility paddles/buoy)
    050 100 500 with snorkel
    100 150 400 with snorkel
    150 200 300

    4 x 75 on 1:15
    - kick/swim IMO/pull

    100 loosen and out
    (Solo/Rec/2750 yds/50 min)
    --------------------------

    Back into the drink on Wednesday for me
    Categories
    Swim Workouts
  10. Week 39 - Monday

    by , June 24th, 2013 at 08:00 PM (After a long rest)
    I woke ahead of my alarm once again this morning. Despite being tired I had a good aerobic workout today, swum mainly on my own. It's funny how people avoid my lane and I think I know why; it's less about being lapped and more about not wanting to swim my workout(or my other hunch is I smell). Today I was the only one in my lane swimming a mid distance set, everyone else was doing 100s. I really enjoyed today's workout and was tempted to go back for more this evening, but my wife put an end to that thought by reminding me of my promise.

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

    Main set
    10x300 pull with bouy and paddles on 3.45
    100 easy
    4x(100 fast with fins with 10 seconds rest, 50 easy with fins, 50 fast with fins with 10 seconds rest)

    Warm down
    100 easy breathing every 7

    Total 4700meters

    I held 1.10 pace throughout the 300 set and upto the last one felt pretty good. On the last 300 my shoulders and Lat's stiffened up and I had to push pretty hard to hold my pace. I think I can probably drop my pace or reduce my rest or both the next time we do this.
    Categories
    Swim Workouts
  11. 06.24.13 - Monday workout

    by , June 24th, 2013 at 03:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave and my son. Back to the daily grind. Still had some taper to enjoy this morning. I got further on this workout than I normally do:

    SCY

    600 warm up

    200 IM - 3:15/ 200 IM Kick - 3:45
    200 IM - 3:10/ 200 IM Kick - 3:40
    200 IM - 3:05/ 200 IM Kick - 3:35
    200 IM - 3:00/ 200 IM Kick - 3:30
    50 Easy

    200 IM - 2:55/ 200 IM Kick - 3:25
    200 IM - 2:50/ 200 IM Kick - 3:20
    200 IM - 2:45/ 200 IM Kick - 3:15
    200 IM - 2:40/ 200 IM Kick - 3:10
    50 Easy
    First round wasn't too bad. I switched to breaststroke kick for the second round. made 2:40 but couldn't kick hard enough to make the 3:10. Ended up throwing on fins and coasting through to the end.

    200 IM Timed (3:0?) Had to abort when my calf and foot simultaneously cramped on the fly. Tried to swim it off but after 25 yards, it kept getting worse. Stretched out really quickly on the wall and then finished as strong as I could.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -06/25/2013

    by , June 24th, 2013 at 12:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:30
    Swim all 6 @ 85/90%

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke-2 of each- 1:15
    Round 4: 25 sprint/25 easy 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Was supposed to be recovery day but not so

    by , June 24th, 2013 at 09:02 AM (Mixing it up this year)
    Air quality this weekend at the meet was bad. Did about average for most of my events considering I did not really taper. Had an awesome Sunday swim with the 200 fly, reminiscent of my times from 3 years ago but in finals I did more like my normal time.

    500 free
    500 free kick

    2times thru
    2x200@3:30 free w/paddles & bouy
    4x100@1:45 free w/paddles & bouy
    4x50@1:00 free

    100 EZ

    Total 3100 meters
    Categories
    Swim Workouts
  14. Workout 06/22/13: morning

    by , June 22nd, 2013 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    200 Swim/200 Kick/100 Pull/100 IM drill

    4 x 250 as:
    - 25 50 75 100
    - 25 50 100 75
    - 25 100 50 75
    - 100 25 50 75
    And
    25's FAST on 0:30 0:40 0:40
    50's 90% on 0:50 1:00 1:10
    75's 85% on 1:10 1:20 1:30
    100's Fast on 1:30 1:40 2:00
    (Pick an interval - I did the first interval)

    200 ez

    8 x 75 on 1:45 (kick/swim/pull)
    8 x 25 on :40 burst and cruise
    1 x 200 loosen and out
    (Masters/Rec/2800 yds/65 min)
    --------------------------------

    Had a great evening yesterday at my brother's house, visiting with my uncle and cousin out from California. Complete with ice cream cake! Got up this morning and joined GregJS and Meg at the pool for a good workout. I generally have the main sets vary either in distance or, in as in today's case, time intervals. Off to get in a motorcycle ride in this afternoon, then a few laps at the Relay for Life tonight with the family.
    Categories
    Swim Workouts
  15. Friday, June 21, 2013 6:30-8:30pm Fast Friday

    by , June 22nd, 2013 at 01:37 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull (I did 400)
    (1000/1000)

    8 x 100 @ 2:00 (Frees @ 1:45)
    2 of each stroke "still warming up"
    went 1:20s on the Fly, 1:30s on the Back, 1:45s on the Breast and 1:20s on the Free
    (800/1800)

    The rest of practice was all FAST, on John's sendoff, which gave us roughly a minute or so rest after the last person came in on each swim. Not exactly fun...

    400 IM - went 5:42 - not much slower than my last meet performance...granted, I did have a 101+ fever after that swim.

    400 Free - went 5:03 - not too shabby - trying to keep the 12 year old girl behind me
    (800/2600)

    4 x 100 w/ long fins and paddles @ 2:00 (1 of each stroke) Fly did w/ no paddles - 1:08, other strokes...blah

    4 x 100 Free w/ long fins and paddles @ 2:00 (went ~ 1:08s) - I can't really do flutter kick w/ fins, it gives me leg cramps after a while, so I just kick a little
    (800/3400)

    2 x 200 IM @ 4:00 (went 2:56 & 2:53)

    2 x 200 Free @ 4:00 (went 2:35 & 2:27)
    (800/4200)

    8 x 50 w/ long fins and paddles @ 1:30 (2 of each stroke) - Fly did w/ no paddles, went :29 & :30

    8 x 50 Free w/ long fins and paddles, avg'd :33ish, last one :28
    (800/5000)

    200 EZ

    -------------------------
    5200 LC Meters



    Now that was a tough, and very unexpected practice. I was happy with my 400 and 200 times in both the IMs and the Frees. My fly feels really strong now too. Even with working 60+ hours a week, I'm still feeling good in the water. We'll just have to wait a few more weeks to see how it goes in my next meet...even though I'm sure I'll be working right up till an hour or so before I swim each day.
  16. Friday, June 21, 2013

    by , June 21st, 2013 at 10:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79, Water temp 79
    Partly cloudy, humidity at 94%

    Warm Up - SCY
    --Dryland Bands
    500 FR as CU
    400 Fly as 4(25RA/25LA/50Swim)
    300 BK as 4(25K/50Swim)
    200 BR as 4(25K/25Swim)
    --Swim camp is done with LCM pool

    Warm Up - LCM
    400 RIMO
    4x50 IMO on 1:00, *38, 39, 46, 36

    *Set 1*
    1200 FR w/snorkel-(m)agility paddles-fins
    as 2(600 build by 100 steady to strong)
    ---200 BR Kick

    *Set 2*
    3(4x50 FR on 1:20) desc 1-4
    *34-33-32-31, 33-32-31-30, 33-32-31-30
    ---200 FR Kick

    *Set 3*
    6x200 FR on 1:00 rest, as 150CU/50Fast
    --300 BK/BR Kick by 50

    *Set 4*
    2(4x50 FR on 2:00, 1:00 rest) w/(m)agility paddles-fins
    *28-27-26-26, *27-27-27 (pool closed due to thunder/lightining)

    Warm Down
    ---Dryland Bands
    Warm shower

    Comments
    Slowly beginning to feel like I can swim all the strokes again. For now my freestyle endurance swimming has been moderate, with 3/4 catch up style. In this way, I have more energy and quality stroke technique to apply towards the quality swimming sets.

    I enjoyed Set 4, swimming the fast FR 50s with the fins and paddles. I seem to be getting a good freestyle speed from a strong kick and long stroke with smooth tempo into a slight increase in tempo the last ten meters. I was pleased with descending to :26s, but then my legs (kicking) were beginning to collapse on 50s #2 & 3 of round 2 in Set 4, so took an extra rest and 100 meter recovery swimming to attempt for good effort on final 50 FR, but was whistled out by the lifeguards due to incoming thunderstorm.
    Categories
    Swim Workouts
  17. Week 38 - Friday

    by , June 21st, 2013 at 07:58 PM (After a long rest)
    This week has been a tough week sleep wise. I woke this morning at 1.30am and did not go back to sleep. I did not have high expectations for practice but I did ok. I also left my swim equipment bag in my wife's car so did kicking on my back and all sets were swum straight today.

    warm up
    400 free
    6x50 catchp on 50

    Main set
    8x250 on 3.10 descend 1-4 and 5-8
    10x50 kick on 1min
    2x100 AFAP from the block on 3mins
    3x50 AFAP from the block on 2.30

    Warm down
    250 easy

    Total 3800meters

    The 250 set was really hard and I descended from 3.05 to 2.55. The 100s I went 1.02 and 1.01 and the 50s I went 28,27,28.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -06/24/2013

    by , June 21st, 2013 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00 1:45
    2 X 200 3:30 3:15
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    SCY

    8 X 50 kick 4 on 1:10 4 on 1:00
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:08 X 25 sprint :45
    Two rounds. All choice.

    WARM DOWN: 4 x 50 easy

    3700 M/Y
    Categories
    Swim Workouts
  19. Workout 06/21/13: noon

    by , June 21st, 2013 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    100 Fr/100 Bk

    10 x 100 on 1:30
    - odds Fr with some kicking
    - evens stroke

    Build a 200 IM on 2:50
    - did the IM as drill

    3 x
    - 4 x 50 Quarters Strong on :45
    - 100 kick on 3:00

    300 loosen and out
    (Solo/Rec/3400 yds/60 min)
    ----------------------------

    Nice finish to the day, swimming at least. My uncle Paul and cousin Kevin are visiting from California, so we are going to a cookout at my brother's house tonight. Time to relax a bit on a beautiful day off!
    Categories
    Swim Workouts
  20. Workout 06/21/13: morning

    by , June 21st, 2013 at 09:41 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/7 x 50 on :50 Burst+cruise/1 x 50 EZ

    Kick/Swim/Pull (board/Agility/Buoy)
    050 100 200 with snorkel
    100 150 300 with snorkel
    150 200 400 with snorkel
    200 250 500

    300 Loosen with and out
    (Solo/Rec/3900 yds/65 min)
    -----------------------------

    I skipped swimming on Wednesday morning before work because I was just too tired and don't want to repeat last year's performance of a nasty head cold heading into summer. Work continues to be busy, but still less stressful as our student is with us full time, so I am enjoying the "break" for now. It won't last long because the store in Rutland (about an hour north) had someone quit on Tuesday after not showing up for their shift. I'll be picking up a day a week there to help out until they get a replacement in.

    I slept in an extra half hour this morning and felt really good in the water. Not too many other swimmers so I didn't have to circle swim at all, which is a great treat. Planning to get back in at lunchtime.
    Categories
    Swim Workouts