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Swim Workouts

  1. Swim Workouts

    by , June 14th, 2012 at 10:10 AM (Elise's Fitness Fun)
    Tuesday, got in a good swim down at the club pool. Love swimming in cool water and the outdoors! So much easier!

    Warm-up: 1000 - 200 kick, 200 swim, 200 pull, 200 kick, 200 swim

    4 x 50 fly with fins: 25 kick/25 sprint on 1:15

    100 easy

    4 x 50 back with fins: 25 kick/25 sprint on 1:15

    100 easy

    4 x 50 free with fins: 25 kick/25 sprint on 1:15

    200 easy

    2000 SCM

    Followed by 2 mile run/walk - Alternated 4 minutes run with 1 minute walk

    Wednesday - 1.5 mile walk

    Thursday - A busy day ahead, so just got in the pool to warm-up basically:

    200 kick on side with fins

    200 breast pull with fins

    4 x 50 fly 3 rt/3lt/3 full

    200 back with paddles

    4x 50 fly: 3 rt/3 lt/3 full

    1000 SCM

    Updated June 15th, 2012 at 04:56 PM by elise526

    Categories
    Swim Workouts
  2. 06.14.12 - Thursday workout / challenge set

    by , June 14th, 2012 at 09:07 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Roger has been coaching long course at another pool in the mornings so it was great to have him drop by for a workout. After our challenge set, I suggested we do jbs' set that I had done solo earlier last week. Due to time constraints, we had to start on 2:00 with 150 free hard/125 free easy. It was just as fun to do w/ a group as it was to do solo.

    SCY

    450 Warm up

    Challenge Set:
    6 x 50 Stroke - :50 (Fly, Bk, Br x 2)
    1:00 rest
    3 x 100 IM - 1:25
    50 Easy
    I struggled on this. Made it (1:19, 1:22, 1:23) but it hurt and 4 would have been questionable. Probably should go closer to 1:25 on the first one and save a little energy.

    Main Set:
    150 Hard, 125 Easy - 2:00
    150 Hard, 125 Easy - 1:55
    150 Hard, 125 Easy - 1:50
    150 Hard, 125 Easy - 1:45
    150 Hard, 125 Easy - 1:40
    125 Hard, 100 Easy - 1:35
    125 Hard, 100 Easy - 1:30
    125 Hard, 100 Easy - 1:25
    100 Hard, 75 Easy - 1:20
    100 Hard, 75 Easy - 1:15
    100 Hard, 75 Easy - 1:10
    100 Hard, 75 Easy - 1:05
    75 Hard, 50 Easy - 1:00
    75 Hard, 50 Easy - 0:55
    75 Hard, 50 Easy - 0:50
    50 Hard, 25 Easy - 0:45
    50 Hard, 25 Easy - 0:40
    50 Hard, 25 Easy - 0:35
    50 Hard - 0:30
    I did better on this set than last time. Only one I hated to miss was the 75 on :50. I should be able to do that but I did make the 150 on 1:45 this time. Enjoyed the set again!

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  3. Workout 06/13/12

    by , June 13th, 2012 at 11:04 PM (Maple Syrup with a Side of Chlorine)
    Drove to Monterey this evening to join the PaceMakers for their Wednesday evening OW swim. Not California, silly, but rather Massachusetts (a much more reasonable 80 minute drive.

    I arranged with Brent to carpool, as he works on the way to Lake Garfield and is also doing the Kingdom Swim. Great to get the chance to know him better, and prove that I can get lost even while following the GPS with someone besides my wife in the car.

    Meet Bill and a total of five others for a swim in this gem of a lake: 70.5 degree water, visibility ten feet, and buoys making key sections throughout. I tried out my new Safe Swimmer orange buoy and found no problems with it at all, actually having to stop from time to time to make sure it was still attached! I had my sandals, shirt, shorts, keys, and phone secure and dry the whole swim.

    We swam to the big rock after the dogleg, stopping a couple of times to regroup before meeting two of the late-comers on the return trip. We went at a leisurely pace, enjoying the full blue canvas dotted with fluffy white clouds above the small chop and glistening evening sun of the surface. Not a boat to be seen, but plenty of birds sailing through the air and singing to us. Glorious Creation!

    All told, a great 2 mile swim in 70 minutes, followed by a small potluck if bbq chicken, fresh greens, potato salad and Tabouli, and some cookies! Some goof from Vermont only brought granola bars, but he seemed to get the hint that more is expected next time.
    Click image for larger version. 

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    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/14/12

    by , June 13th, 2012 at 02:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Omaha starts three weeks from today. Consider today day 1 of the taper.

    LCM
    WARM UP:
    1 X 250 4:15 4:15
    1 X 150 2:45 2:30
    1 X 100 2:00 -
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 free 2:15
    #1-7: swim @ 80/90%
    #8: swim @ 100%
    #9-10: swim down easy

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim -

    8 X 50 1;30
    Choice stroke.
    Swim @ 80/90%
    IM'ers: 2 of each stroke

    2 X 100 easy 2:15

    4 X 50 1:30
    25 sprint/25 easy
    Blocks optional

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  5. Wednesday June 13th - AM swim

    At home with Susan.

    Warm-up (1300)
    100 easy
    2 x
    * 2 x 50 @ 1:00 drill
    * 1 x 200 @ 3:20, 3:00
    * 2 x 50 @ 1:00 drill
    * 2 x 100 @ 1:40, 1:30

    Set I (1000 set / 2300 total)
    3 x 100 @ 1:30 dolphin kick w/mono fin on back
    4 x 50 @ 1:10 kick with board, 25 easy + 25 AFAP
    4 x 50 @ 1:30 w/fins 25 underwater SDK + 25 easy dolphin on back
    3 x 100 @ 1:30 dolphin kick w/mono fin on back

    Set II (1400 set / 3700 total)
    12 x 100 free
    - 2 @ 1:45
    - 2 @ 1:40
    - 2 @ 1:35
    - 2 @ 1:30
    - 2 @ 1:25
    - 2 @ 1:20
    - went 1:14 - 1:16 on all

    4 x 50: active recovery on :45, :50, :55, 1:00

    Wrap-up (300 / 4000)
    4 x 50 @ 1:30 hypoxic, made them all without any breaths
    100 easy

    ** 4000 yards **

    ************************************

    I was surprised and pleased to make it through the mono fin kicking without cramping today, and also surprised but not as pleased to find that I had rubbed the skin off in several places on both feet. Oh well, I would rather have calluses (eventually) than incessant foot cramps. I planned to swim the main set, but my legs were wiped out after the kicking and yesterday's squats so I pulled it with just a buoy.
    Categories
    Swim Workouts
  6. 06.13.12 - Wednesday workout #11

    by , June 13th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave and Dave.

    SCY

    400 Warm up

    16 x 100 - 1:15 (Option skip #5 and #10)
    50 Sprint
    100 Easy
    We usually do 6 x 50 on :45 to get up to speed for stuff like this. Didn't do that today and I had trouble getting going. I ended up skipping #6 and then held 1:12 to 1:13 for the rest of the set. The final 50 was faster than normal but nowhere near a sprint.

    20 x 25 Kick - :30

    4 Times through
    * 5 x 50 - 1:00
    * 1, 3, 5 Hard stroke (Fly, Bk, Br)
    * 2, 4 Easy free
    100 Easy
    Pretty tired through this whole set. The hard breaststroke followed by hard fly kind of wore me out.

    200 Timed IM Kick - 3:20 (I think this is a personal best)

    200 cool down

    (4150 Total)
    Categories
    Swim Workouts
  7. Tuesday, June 12, 2012 5:00pm

    by , June 12th, 2012 at 09:39 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    200 Kick w/ board
    300 Free Pull
    200 IM Drill

    Main Set: (borrowed this from T.G.'s blog a week or so ago)

    Go "fast"
    1 x 100 IM @ 1:30 (1:15)
    1 x 200 IM @ 3:00 (2:35)
    1 x 300 IM @ 4:30 (3:51)
    1 x 400 IM @ 6:00 (5:05) ouuchyyyy This one was tough

    100 EZ

    16 x 25 Kick w/ board @ :30 (basically I did a 400 straight kick)

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

    2500 Yards

    The IM set took it out of me, and I was unable to add any more on at the end.
  8. Tuesday, June 12

    by , June 12th, 2012 at 04:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ 1:20

    Main Sets:

    5 x broad jump off side + squat jump off bottom
    50 EZ

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 speed play drills, 4 dolphin
    1 x 50 easy kick @ 1:00
    5 x 50 smooth free w/fins & paddles @ 1:00

    10 x 25 burst + cruise, no fins @ 1:00
    -- all dolphin kick on back, 15 SDKs to 15 m mark
    1 x 50 easy kick @ 1:00
    5 x 50 fly drills @ 1:00

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 dophin kick on belly, 4 fast hands drills
    1 x 50 easy kick @ 1:00
    5 x 50 backstroke w/turtles @ 1:00

    10 x 25 w/parachute @ 1:00
    -- 6 breast pull, 4 shooters on back w/fins (16 kicks to the wall)
    100 EZ

    Total: 3350


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

    I had contemplated doing workout #1 from the HIT forum, [ame="http://forums.usms.org/showthread.php?t=20835"]U.S. Masters Swimming Discussion Forums[/ame], but I knew during warm up this wasn't going to happen. Or at least it wouldn't happen well. My arms were tired from just swimming long course and my quads were tired from yesterday's 400 meters of fast kicking. So I settled for shorter, explosive sets. I have no problem dedicating a day to training for the first 15 m of my races.

    Right after swimming, I went to PRP. This was the worst, most excruciatingly painful session that I can recall. I can't move my arm right now without pain. Short term pain long term gain. At least that's what I'm telling myself. Hope it doesn't kill my sleep tonight.
    Categories
    Swim Workouts
  9. Tue June 12th 2012

    by , June 12th, 2012 at 04:17 PM (Ande's Swimming Blog)
    Tue June 12th 2012

    Nats are 3 weeks & 3 days away
    Entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05ish
    swam with Jim, Larry, & Paul
    Beside Tyler, James, Chris, & UT swimmer Alex Hooper


    Warm Up (LCM)
    went around 700

    Main Set (LCM)

    2 x 100 fr on 1:25 aerobic

    2 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    4 x 100 fr on 1:25 aerobic

    4 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    6 x 100 fr on 1:25 aerobic

    6 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    8 x 100 fr on 1:25 aerobic

    8 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    then I got out and missed the last 15 minutes

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  10. Tuesday 6/12/12

    Tuesday 6/12

    AM only LCM

    400 swim

    200 drill/DPS by 50

    4x100 @ 1:30 cruise

    Total: 1000

    Comments: Ankle hurt a lot from yesterday's practice (the most I have done since the injury). Unsure whether I will continue to train with the goal of competing this summer, or just rest my foot (I think it is going to need a good 4-6 weeks to be 100%) and keep a decent aerobic base.
    Categories
    Swim Workouts
  11. Monday 6/11/12

    Monday 6/11

    AM only LCM

    5x300 @ ~ :10 rest swim/pull/drill/pull/swim by 300

    16x100
    odd @ 2:00 kick/drill
    even @ 1:40 DPS/build

    3x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -06/13/12

    by , June 12th, 2012 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    1 X 100 2:00 1:45
    Three rounds. Round 1 intervals left, 2&3 right.

    SCY
    8 X 50 kick 1:10
    1 X 100 swim -

    1 X 50 1:00
    1 X 100 2:00
    1 X 150 3:00
    1 X 200 4:00
    Four rounds, all choice.
    Round 1: 50 is fast
    Round 2: 100 is fast
    Round 3: 150 is fast
    Round 4: 200 is fast

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Categories
    Swim Workouts
  13. 06.12.12 - Tuesday workout #10

    by , June 12th, 2012 at 08:41 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool heater is back on full blast . Didn't check the temp but it was much warmer than yesterday. Not great for the workout we did today.

    SCY

    400 Warm up

    3 x 100 - 1:25 (Optional stroke - I skipped the option)
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (2nd 100 optional - I did it!)
    1 x 100 - 1:10 (made it!)
    50 Easy

    3 x 100 - 1:20 (Optional stroke - I skipped the option)
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:15
    2 x 100 - 1:10 (2nd 100 optional - Skipped second 100)
    1 x 100 - 1:05 (made it!)
    50 Easy

    3 x 100 Fly - 1:40 (made 1:35's)
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35 (Optional IM - just did free)
    2 x 100 Fly - 1:30 (1:25, 1:33 - burned out on second one)
    1 x 100 Free - 1:25

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  14. Workout 06/11/12: noon

    by , June 11th, 2012 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    100 FR/100 BK/100 drill (Fly and BR)

    go two times through:
    500 Free on 6:30
    4 x 50 IMO on :50
    4 x 50 Quarter's Strong FR on :50

    200 loosen and out
    (Solo/Rec/2300yds/35 min)
    --------------------------

    I was able to sneak out of work early today and get in for a swim before lunch. GregJS was there so I got to say hello - haven't seen him in weeks. I'm going to take up his offer to kayak for me at a resoviour between our towns next week (if the weather holds) - thanks again, Greg.

    I had wanted to do this set three times, but the clock did not allow for that. My aim was to mix a strong distance swim with some peppier 50's (kinda like the middle of a longer race when you want to pass someone). I actually descended the 500's, going 6:13 first then I really put effort into the second one, going 6:02. After that, I puttered around the house, moving some of the summer furniture outside and mowing the grass.

    It has been a crazy week with working extra to get time off for my daughter's graduation this Friday. I plan to keep doubling up one or two days a week for the next two weeks heading into Kingdoms swim. I dropped weight lifting last week (even though I haven't really blogged about that aspect in a while). Might try to play one more game of basketball, but since that has moved outside and my chances of getting hurt will increase, I will likely drop that until they head back inside.

    As promised, here is a pic of my daughter and her friends. Emma is wearing the green dress - don't know where she gets all that craziness from ...
    Click image for larger version. 

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    Bible study tonight with the men's group, then my last long day tomorrow of work. Planning on a swim in the Berkshires on Wednesday night after a meeting at the corporate office - if the weather holds out this week ....
    Oh, I also updated my Charles River race report with my official time and a link to a picture album I have on facebook if you want to check it out.

    Updated June 11th, 2012 at 11:12 PM by rxleakem

    Categories
    Swim Workouts
  15. Monday, June 11, 2012 5:00am & 5:00pm

    by , June 11th, 2012 at 09:48 PM (Fast Food Makes for Fast Swimming!)
    The morning workout wasn't much, just a semi cool-down swim from the meet on Saturday. I hit it harder in the afternoon.

    A.M. Swim

    5 x 100 Free @ 1:30 (1:15s)
    5 x 100 Free Pull @ 1:30 (1:15s)
    10 x 50 Kick w/ board @ 1:00 made 'em

    1/2 hour of talking with the teammates and watching them swim.
    ------------------------
    1500 Yards

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

    P.M. Swim

    2 Rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Main Set:
    10 x 150 Free - cruise the first 5, then descend and make it
    • @ 3:00 (went 1:45)
    • @ 2:50 (1:45)
    • @ 2:40 (1:45)
    • @ 2:30 (1:45)
    • @ 2:20 (1:44)
    • @ 2:10 (1:42)
    • @ 2:00 (1:42)
    • @ 1:50 (1:39)
    • @ 1:40 (1:37)
    • @ 1:30 (1:34)
    I knew I wouldn't (probably) be able to make the final 150 on interval, but I set that interval as a 100% "Go for it" swim at the end. I had fun with this set. Oh yeah, had my drag suit on like always.

    100 EZ float

    8 x 50 Free (moderate/EZ by 25s)
    2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00

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


    4500 Yards for the day

    I still have to try to keep myself in shape for my 1500 that I (for some reason) signed up for a month from now in a USAS meet. I should be fine.
  16. Monday, June 11 2012

    by , June 11th, 2012 at 04:53 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center

    Air temp of 88, LCM pool at 84, 85% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    *Set 1*
    1x1000 FR DPS

    *Set 2*
    20x50 FR on :50
    • did 1-8 @39, 9-14 @38, 15-20 @37

    *Set 3*
    1x1000 FR with paddles

    EZ 200 FR

    Comments
    Today was the first day of a one week swim camp at FGCU so the LCM pool is only available from 11a-2pm this week. For whatever reason, the water temp was way too warm at 84, and in addition, I simply had no energy and strength to make any real effort today. Had enough after 3000 LCM, and got out - no point to struggle further.
    Categories
    Swim Workouts
  17. Monday, June 11

    by , June 11th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Sunday:

    45 minutes of RC exercises and stretching


    Monday: Swim/LCM w/Susan @ Rockville

    Warm up:

    500 various
    8 x 50 w/fins
    -- 20 UW + 30 drill

    Main Sets:

    16 x 50 w/fins @ mega rest interval
    odds = backstroke @ 100 pace
    evens = EZ free or DAB

    16 x 50 no fins @ mega rest interval
    odds = backstroke kick @ 100 pace, 16-17 SDKs off the wall
    evens = EZ DAB

    50 EZ

    4 x 50 w/parachute
    -- 2 breast, 2 free

    50 EZ

    Total: 2800 m

    30 minutes of RC and scapular stretching


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

    I felt like I got a real quality workout in with Susan at Rockville today. Because school is out in MD (not here yet), there were no backstroke flags at one end and there were fewer lanes. We managed fine, but opted not to do a 100 AFAP back. But I think the 50s were good training for that event. My quads were burning on the finless kick set. Hoping to do another 45 minutes of RC and stretching later today. Tomorrow is PRP after a swim.

    I am really glad to be getting some LCM training in. Last year, my 2 week vaca in June + no LCM did not bode well.

    My kids are very excited that their cousin (19) made the Olympic team in kayaking! There is only one slot and she won it in a tie breaker. Nice article in the Post.

    Updated June 12th, 2012 at 04:25 PM by The Fortress

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -06/12/12

    by , June 11th, 2012 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The Sharks swam great at Bumpy Jones Meet last weekend! Just over three weeks to Omaha.

    LCM
    WARM UP:
    2 X 100 2:00 1:45
    2 X 200 3:30 3:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    4 X {3 X 50 1:15
    All choice.
    Within each round, #1 and #2 swims are moderate, #3 @ 100%.
    Blocks optional on #3 swim only.

    5 X 200 pull 3:20
    Descend 1-3. Hold #3 pace on #4 and #5.

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  19. Workout 06/11/12: morning

    by , June 11th, 2012 at 01:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 B K/200 RIM drill

    10 x 50 kick on ~ 1:00

    4 x 200 FR Pull with buoy on :15 sr
    1 x 200 IM-ish

    4 x 75 FR on 1:00

    50 EZ
    100 IM for time (1:13.47 - ouch)
    50 EZ 100 loosen and out
    (Solo/Rec/2600yds/50 min)
    --------------------------

    The Tri-train did not pull into station this morning, so I just departed for the journey on my own. I plan to swim again at lunch. The weekend was almost a blur - worked, went to the drive-in's Friday night, Emma's Senior Ball after work on Saturday (I'll put up a picture when I get to the computer tonight), and yesterday I put motorcycle riding on hold to work around the house.

    Of note, there have been three motorcycle fatalities in the past week in my neck of the woods. I do my best not to be an idiot when riding, and these serve as a reminder that I need to always be processing what is happening around me while riding. I think the higher number is due to Americaide wrapping up last week and lots of folks (like, 2,000+ bikers) heading east to Laconia, NH, for the rally there during the next 10 days or so.

    REMEMBER TO LOOK TWICE FOR BIKES, no matter what you're driving.

    Updated June 11th, 2012 at 05:18 PM by rxleakem

    Categories
    Swim Workouts
  20. 06.11.12 - Monday workout

    by , June 11th, 2012 at 09:16 AM (Pete's swim blog)
    Led lane w/ Ray and Katie in between Dave and Dave (right side) and Dave and Kieth (left side). Consolidated workouts/lanes to accommodate a larger than usual crowd today. Felt pretty cruddy from sinus congestion that won't go away. It was mostly a problem w/ backstroke but I was struggling to get oxygen all through the workout.

    SCY

    400 Warm up

    4 x 125 - 1:45
    Break

    5 x 300 - 4:30 25 of each 100 stroke
    200 Easy
    5 x 200 - 3:00 Odds IM, evens free
    200 Easy
    5 x 100 - 1:30 (did 1:07s-1:08s, last one raced Dave for a 1:05)
    10 x 50 - :50 Descend

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts