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Swim Workouts

  1. I thought this was going to be easy.... not!

    by , July 18th, 2013 at 08:33 AM (Mixing it up this year)
    I put together what I thought was going to be an easy workout but when done correctly it hurt as much as any other workout just different.

    Tomorrow I will do a double but in the Y 25 yard pool since the LC state meet will begin this afternoon.

    500 free
    500 free kick w/zoomers

    10x100 w/snorkle evens free EZ odds #1,3,5 scull drill (alt front middle and back position), #7 free underwater recovery #9 catchup drill at the hips
    my arms were exhausted after this

    200 breat kick
    100 free kick
    200 free swim EZ

    Total 2500 meters
    Swim Workouts
  2. Wednesday, July 17, 2013

    by , July 17th, 2013 at 10:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up
    400 FR as 50CU/50Swim
    3x200 FR on 1:00 rest, 200 as 50K/50RA-50LA/50CU w/snorkel

    *Set 1*
    20x50 FR on :50 w/snorkel-agility paddles-fins, *31-30
    ---300 BR 3(50K/bk, 50 Swim)

    *Set 2*
    6x100 FR Kick on 2:00, w/snorkel-fins, *1:18-1:12
    ---300 BK 3(50K/50 Swim)

    *Set 3*
    4x200 FR on 1:00 rest, w/agility-paddles, tube-buoy
    -each 200 as 4(25Fast BC-3, 25 EZ)
    2x100 FR on 1:00 rest, w/agility-paddles
    -each 100 as 2(25Fast BC-3, 25 EZ)
    ---200 BK/BR by 50

    *Set 4*
    3x200 IM on 1:00 rest, build each 50 as EZ to strong

    *Set 5*
    6xDive from blocks
    6x50 FR FAST from Dive - timed , w/EZ 50 after each
    *28.01, 28.43, 28.36, 28.05, 28.73, 28.24
    4xDive from blocks
    4x25 FR from Dive FAST
    *13.0, 12.8, 12.5, 13.0

    Warm Down
    400 FR
    1x100 FR SPL-26

    On the dives off the block I am slowly evolving my casual high school 1970s drop dive towards a more fast dive suitable for a 50 swim. Coach Chuck said we may add SDK to the dives as useful after I have done more monofin swimming.

    In Set 5, I went 85-90% on #1-3, then 90-95% #4-6 of the 6x50s with the goal of at least being under :29 for all six and maybe 1/4-6 under :28. But after the fourth one, my legs were feeling like jelly so I was satisfied to hold 28s.
    Swim Workouts
  3. Week 42 - Wednesday

    by , July 17th, 2013 at 06:16 PM (After a long rest)
    Todays workout was low intensity and I felt pretty good. My coach continues to push my kicking on everything I do and as a result I am starting to feel stronger but its really hard.

    400 free with snorkel
    6x50 catchup on 50
    16x50 on 50 swum 25 stroke, 25 free, IM order
    10x50 kick on 55
    100 easy
    6x100, swum 3 free, 3 back on 1.40 descend 1-3, 4-6
    100 easy
    8x50 swum 25 no breather, 25 three breaths on 1.10
    200 easy

    Total 3400 meters

    On the 6x100 I went 1.09, 1.07, 1.05 on the free and then 1.19, 1.15, 1.12 on the back. The no breathers were hard on the first three or four but after I figured out where to breath I felt ok. The kick was probably the hardest and despite eholding 45-50 on all of them it hurt.

    I probably wont get a chance to swim tomorrow since I am leaving for Tulsa for the South Central Zone meet mid afternoon and wont get in till late. Friday I will probably go by the pool in the morning and check it out, and then the South Central Zones start at 5pm. I swim all the free events from the 800 down to the 50. Most likely the same events I will swim at worlds next year. I wanted to do the 1500 also but its right before the 400 and I would like to swim a decent 400. I am looking forward to a good meet with some strong racing. My first event is the 400 free on friday, with the 800 and 100 on Saturday and the 50 and 200 on Sunday.


    pysch sheets were posted for zones:

    Updated July 17th, 2013 at 09:20 PM by StewartACarroll

    Swim Workouts
  4. July 16-17

    by , July 17th, 2013 at 06:13 PM (The FAF AFAP Digest)

    5-6 hours of packing, then

    RC ex
    3 x 15 power wheel rollouts
    3 x 15 goblet squats
    75 minute spin on bike


    4-5 hours of packing, then


    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :40
    05 EZ

    Main sets:

    3 x (5 x 50 free w/paddles & fins, descend to 100 pace + 50 EZ) @ 1:00
    -- descended to 25 highs
    100 EZ

    2 x (10 x 50 burst + cruise w/fins + 100 EZ) @ 1:00
    R1 = dolphin kick on back
    R2 = dolphin kick w/board
    50 EZ

    Total: 3350


    I need a flog category for packing! I am still very unfocused on swimming, but hopefully am in the pool enough to keep decent feel. Tomorrow, the movers are coming to pack up the rest of the house -- mostly the garage and kitchen. Then Mr. Fort is handling the move in in Pittsburgh on Friday while I stay here with the girls for weekend. They both have their last dual meet of their summer league career. (Lil Fort is not swimming in Pittsburgh).

    Off to a belated birthday dinner with a friend!
  5. Wed July 17th, 2013

    by , July 17th, 2013 at 04:07 PM (Ande's Swimming Blog)
    Wed July 17th, 2013
    Lifted Mon & Tue
    Swam Tue

    right now I'm cutting back primarily working on speed
    modifying sets
    moved to a slower lane

    did around 500 warm up

    assigned: 4 rounds of 4 x 100 on 1:30 4 x 50 desc on 1:00
    skipped much to rest up and do a few fast swims

    assigned 800 k
    did 50's 15m SDK fast, 35 swim easy, 15 m swim fast, 35 easy
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/18/2013

    by , July 17th, 2013 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50
    1 X 400 6:30
    Three rounds

    1 X 100 kick 2:30
    2 X 50 kick 1:15
    Three rounds

    2 X 100 strong 1:45
    1 X 200 fast-neg split- 3:30
    Four rounds. Pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Ouch the elbow is biting me again

    by , July 17th, 2013 at 08:28 AM (Mixing it up this year)
    My left elbow is again causing me an issue but I can tell it stems from the tricep muscle so back to diligent massage. I have a professional massage scheduled for tomorrow and hopefully next week too.

    Just had to get in one last great strapless paddle day before I put them away for 3 weeks.

    500 free
    500 free kick w/zoomers

    4x400@7:00 free w/strapless paddles & bouy went 6:23, 6:21, 6:16, 6:15 this was about average on number 3 I started feeling the left tricep rearing its ugly head but like a trouper I kept going

    500 free kick w/zoomers
    500 free maintain 6 beat kick w/snorkle

    Total 3600 meters
    Swim Workouts
  8. Workout 07/16/13: evening

    by , July 16th, 2013 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    Took advantage of my day off to be lazy and catch up on some odds and ends around the house. Got in tonight for swim with the team; well, GregJS was there to share the pool with me.

    200 Swim/200 Kick/200 Pull

    Main set adapted from RickMile's set today:
    1 X 100 1:50 backstroke
    2 X 200 3:30 IM
    3 X 100 1:45 FR - last two with agility paddles
    2 X 250 4:30 with snorkel; 1st=fast middle 50, 2nd=fast middle 100
    4 X 100 1:40 IM (did 50/50 Fly/Breast )

    8 x 25 on :40
    - odds = burst and cruise
    - evens = sprint IMO

    200 loosen and out
    (Masters/Rec/2700 yds/60 min)

    A nice swim tonight, with a good amount of rest between efforts. Planning to swim before work on Friday then try to get back into the swim of things next week with more speed work.

    Updated July 17th, 2013 at 12:30 AM by rxleakem

    Swim Workouts
  9. Week 42 - Tuesday

    by , July 16th, 2013 at 10:11 PM (After a long rest)
    We have had very atypical weather in Dallas the past few weeks and today was no exception, with rain most of the day. My drive home was surprisingly easy and my worst traffic nightmare did NOT come true. In fact the drive was so good I even had time to head home to grab a light dinner with the family before heading to the pool for a light stretch type swim.

    400 free with snorkel
    10x50 catchup on 45
    6x100 kick on 2mins holding 1.25
    100 easy
    10x100 free on 1.20 holding 1.01-1.03 swum aerobic
    100 easy
    4x25 strong on 30
    300 easy

    Total 3100 yards

    I felt good tonight.
    Swim Workouts
  10. Tuesday, July 16, 2013

    by , July 16th, 2013 at 06:42 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 82, pool at 79
    Partle cloudy skies with humidity at 76%

    Warm up
    200 FR EZ

    *Set 1*
    1200 FR K-DR as 6(100K/100CU) w/snorkel

    *Set 2*
    4x200 BR on 1:00 rest, 200 4(25K/bk-25/Fast)

    *Set 3*
    20x25 FR on :30 *15s, 13s on #4-8-12-16-20
    1:00 Rest
    10x25 FR on :30 *15s, 13s on #5&10
    :30 Rest
    15x25 FR on :30 *15s, 13s on #5-10-15, 25 EZ

    Warm down
    3x200 FR on :30 rest as 50RA/LA-100CU-50Swim

    Easy to moderate effort session today with kicking, drills, and FR 25s. Set 3 was intended as 40x25 FR on :30 holding :15 with long efficient stroke pattern, then pick it up on every 4th 25. Well the rain started to pour down about the 16th 25, I stopped after number 20 and ran over to move my stuff higher on the covered bleachers away from the rain, then confirmed with lifeguards they were not closing down the pool (no lightning/thunder). I re-started, now going each 5th/25 faster, and at halfway through number 11, the lifeguard chair umbrella blew into the lane next to me, which I helped to retrieve. So while I did not go 40x25 straight, I got a sample of that kind of set. Next I will try to swim that set straight through attempting a :14 pace for as many 25s as possible.
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/17/2013

    by , July 16th, 2013 at 01:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50
    2 X 200 3:30
    3 X 100 1:45
    2 X 250 4:30
    5 X 100 1:40

    12 X 50 kick 6 on 1:10 6 on 1:00
    1 X 100 swim

    1 X 300 IM 5:15
    4 X 50 1:00
    1 X 200 IM 3:30
    4 X 50 1:00
    1 X 100 IM 1:45
    4 X 50 1:00
    50's: 1 of each or swim first group of 4 fly, second group back, third group breast.

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Swim Workouts
  12. 07.16.13 - Tuesday workout

    by , July 16th, 2013 at 12:27 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Carlile and Roger. Felt tired and sore today. Not one of my better days.


    700 Warm up

    600 swim - 9:00 (200 IM/200 Free/200 IM)
    300 - 5:15 (50 kick/50 swim)
    200 IM - 3:15
    100 Fly - 1:30
    100 Free - 1:30
    300 - 3:15 (100 IM/100 Free)
    6 x 100 Free - 1:15
    50 Easy
    The free on 1:15 hurt and pretty much wiped me out for the rest of the practice.

    400 Timed IM (5:45 - fly was useless and I ended up just cruising this)
    50 Easy

    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (IM Order)

    100 Cool down

    (4700 Total)
    Swim Workouts
  13. An easy day for recovery

    by , July 16th, 2013 at 08:42 AM (Mixing it up this year)
    Needed an easy day today so that is what I did. I have moved to the strapless paddles this week since they are smaller than my old big red catalyst paddles. For some reason I am seaming to be faster with the smaller ones this week.

    500 free
    500 free kick w/zoomers

    200@4:00 free w/strapless paddles & bouy
    2x100@2:00 free w/strapless paddles & bouy
    2x50@1:00 free w/strapless paddles & bouy

    800 IM as 50rt arm/50lt arm/50 kick/50 swim w/zoomers for the breast 100 pull for the rt/lt split and no fins for the kick or swim
    200 free kick

    400 free maintain 6 beat kick
    2x50 from a dive sprint the breakout plus 10 strokes

    Total 3000 meters
    Swim Workouts
  14. Monday, July 15, 2013 6:30-8:30pm Recovery Day

    by , July 16th, 2013 at 01:35 AM (Fast Food Makes for Fast Swimming!)
    The day after that grueling Day 3 of my meet, and thankfully John was giving a recovery workout like he usually does after a meet. I'm going to begin tapering for my "final hurrah" with the team in 2 weeks anyway.

    1000 Free
    1000 Kick w/ fins (kick 'n chat) - I did 50 Free w/ short fins/50 SDK w/ short fins on my back instead
    1000 Free Pull

    16 x 50 @ 1:15 (4 of each stroke) (Drill/Build/Drill/Fast)
    I only went fast on the Fly, after that I found my spot at the back of the lane and was the caboose for the rest of workout.

    8 x 50 @ 2:00 Odds V-Sit scull, Evens Front Scull

    12 x 50 Free Build, or EZ as I did @ 1:15

    100 EZ and out

    4900 LC Meters

    Probably going to skip tomorrow's workout. I'll still go for the awards ceremony from the meet at the beginning of practice, but go home after that.
  15. Workout 07/15/13: evening

    by , July 15th, 2013 at 11:34 PM (Maple Syrup with a Side of Chlorine)
    Well, I made it back into the water today for a recovery swim, after racing 12.4 miles OW in the past two weeks - you can ready my Peaks to Portland blog here. Had a great weekend in Maine, and was not overly tired for work this morning. Got in the water before supper:

    200 Fr/200 Bk/200 IM drill

    Kick-Swim-Pull with snorkle (board/Agility paddles/buoy)
    050 100 150
    100 200 300
    050 100 150

    100 easy and out
    (Solo/Rec/1900 yds/35 min)

    Recovery. In order to get two weekends off in a row, I needed to swap so I will be working Wed->Tues, maybe covering in Rutland again next Wed, meeting at corporate next Thurs, then my regular weekend next week. Swimming will be sparse, but I'll do my best to get in as much as possible to keep moving with Betsy Owens in 4 weeks. Should be an intersting experiment! Haha
    Swim Workouts
  16. 07.15.13 - Monday workout... catching up on blogging

    by , July 15th, 2013 at 07:41 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Meredith and Carlile. Long swimming weekend. Thursday was our district dive meet. Since my daughter dives in the under 10 category, it wasn't too bad. We were done early and headed home before the older divers did their 3 meter competition. Friday and Saturday was the district swim meet. This wasn't so bad. It was held 50 miles away in Guntersville, AL. I got in about 4500 yards in the morning and then headed off w/ the kids for warmups. My younger son had a decent meet. He started off as a backstroker but seems to be embracing his breaststroker genes finally. He was just a couple seconds off state qualifying times (for breaststroke) and still has a year left in his age group. The highlight of his meet was that I brought my laptop to do work. He talked me into letting him play Starcraft II on it all weekend. My daughter had a tough meet. She dq'd the breaststroke (dolphin kicked too many times off the dive) and regressed on freestyle. I don't worry about it too much though. She's a natural diver and has a strong dolphin kick. She's almost always the first one to 12.5 yards. Once she gets a stronger stroke, she is going to be very competitive. My older son had a great meet in a slow pool. He dropped lots of time and has gone from the guy who is always last to somewhat competitive. What's more, he seems to want to swim w/ me in the winter and can't wait for next year to start.

    I tried to swim Saturday morning but the annual city meet was going on. Sunday I got away for a pick-up soccer match. Running didn't hurt nearly as bad as it did last week. Still need to watch my back pain a little though. Meredith joined us for an hour this morning and then did lifeguard duty. When my leg cramped up on the 400 IM kick, she did NOT jump in to rescue me. I had to one arm swim to the shallow end and save myself . Cramps were probably from dehydration and soccer last night.


    600 Warm up

    6 x 50 - :45
    8 Rounds of:
    * 100 Pull - 1:10 (1:05s, raced Dave for a :58 on the last one)
    * 50 Kick - 1:10
    * 50 Pull - :50
    * 50 Kick - 1:10
    50 Easy

    400 IM Kick (only made 350 before cramping)

    6 Rounds of:
    * 100 Free - 1:30
    * 50 Kick - 1:00

    *** Out of time ***

    (4250 Total)
    Swim Workouts
  17. Monday, July 15, 2013

    by , July 15th, 2013 at 07:06 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up SCY
    400 FR as 50CU/50Swim
    4x300 FR on 1:00, 300 as 100K/50RA-50LA/100CU w/snorkel
    300 BR as 6(25K/25Swim) w/snorkel

    *Set 1*
    4x100 FR on :30 rest as 50CU/50 Strong SPL-26/27
    2x50 BK on 1:00 *40
    4x100 FR on :30 rest w/agility paddles-buoy-tube, *1:16-1:12
    2x50 BK on 1:00 *39
    8x100 FR on :30 rest as 50CU/50 Strong SPL-22 w/fins
    2x50 BK on 1:00 *38
    4x100 FR on 1:00 rest desc 1-4, *1:12-1:07
    ---100 BR Kick

    *Set 2*
    5(5x50 on 1:00, 2:00 rest)
    Rounds 1-3-5 FR as 25CU/25Build w/fins-snorkel
    Rounds 2-4 Fly w/fins
    ---200 BK

    *Set 3*
    4x200 FR on 1:00 rest as 4(20 meters fast/80 smooth)
    ---100 BK

    *Set 4*
    4x50s FR as #1-3 timed off blocks, #2-4 EZ swim
    *28.02, 28.97

    Warm Down
    2x100 FR SPL 26
    1x100 BK

    As the workout progressed towards the end to Set 2 I was still moving along well, however I could sense my kicking power and hand feel for the water beginning to fade. Set 3 was fun, but I was quite tired at the end (more warm-down was needed in retrospect), and getting on the blocks for Set 4 I could feel my joints aching.

    The first fast 50 I was too long underwater before the breakout, and then as I tried to build the last 25 my stroke felt ragged and less than powerful. At that point I should have just mentally prepared for the second fast 50 as a strong, long, and smooth effort no matter what the time. Instead I tried to power my way to a faster time resulting in a unnatural tempo, and so it felt worse than awful. I can be such a mental case with lack of self-confidence, even though I know that I always swim more relaxed and effectively with a 85-90% smooth controlled effort compared to max effort from the start.
    Swim Workouts
  18. July 13-15

    by , July 15th, 2013 at 06:28 PM (The FAF AFAP Digest)

    Bike, 70 minutes





    600 various
    4 x 50 scull w/agility paddles
    8 x 50 fly drills @ :15 RI
    12 x 25 shooters w/fins @ :40-:45
    100 EZ
    10 x 50 DPS free w/agility paddles @ 1:00
    50 EZ
    5 x 50 breast dolphin, work on head position @ 1:10
    100 EZ

    Total: 2500


    I was dry for 3 days, just super busy. I'm also really exhausted from getting up at the crack of dawn to drive to MD for the Region 3 track champs. Lil Fort was off her best times (prolly due to heat and her own busyness), but qualified for nationals -- first in the 3000 and second in the 1500 (top 5 advance). Nationals is a horrible time for us, literally days after we move. But it's fairly close (NC) and we can't go next year (vacation conflict), so we decided we'd take her. I wish it was in Maine!

    I was so beat that I just did a technique workout today. Hopefully, I'll have more pep tomorrow. The next two weeks will also be crushingly busy, so I fear that I will fall further out of shape. I read Mark Kutz's admonition to not let that happen in Swimmer. Hopefully, I won't be moving again for a long long time.

    I was really happy with my SCY rankings (well, maybe not that 100 free where I missed the wall!). I was also very psyched that the two mixed medley relays that I swam with Teen Fort and other Patriot Masters studs were both #1.

    2013 Short Course Yards

    (Preliminary Listing)
    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 51 GMUP Potomac Valley 24.67
    7 W50-54 100 Free Leslie C Livingston 51 GMUP Potomac Valley 58.43
    1 W50-54 50 Back Leslie C Livingston 51 GMUP Potomac Valley 27.04
    1 W50-54 100 Back Leslie C Livingston 51 GMUP Potomac Valley 1:01.30
    2 W50-54 50 Breast Leslie C Livingston 51 GMUP Potomac Valley 32.80
    2 W50-54 100 Breast Leslie C Livingston 51 GMUP Potomac Valley 1:15.00
    1 W50-54 50 Fly Leslie C Livingston 51 GMUP Potomac Valley 25.70
    3 W50-54 100 Fly Leslie C Livingston 51 GMUP Potomac Valley 1:00.81
    1 W50-54 100 IM Leslie C Livingston 51 GMUP Potomac Valley 1:02.35

    400 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Stuart J Williams (32)
    Chris T Lee (24)

    200 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Ben Tuben (23)
    Stuart J Williams (32)

    Swim Workouts , Spinning
  19. Week 42 - Monday

    by , July 15th, 2013 at 02:51 PM (After a long rest)
    I had a restless nights sleep but to my pleasant surprise work up feeling pretty good. After reading James Adams USAS meet description I all of sudden realised that no matter how hard practice was today relative to how he must have felt yesterday my workout was going to feel great. I carried this feeling into the workout and had a decent practice today. The pool was setup for long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    4x(200 free pull with paddles on 3mins descend 1-4, 100 kick AFAP on 2.30)
    4x(100 free pull with paddles on 1.30 descend 1-4, 50 kick on 1.30 kick AFAP on 1.30)
    2x400 free breathing 3 down, and 5 back on 1.20 base
    2x200 free breathing 3 down and 5 back on 1.20 base

    Total 3700 meters

    The 200's I descended nicely going 2.22, 2.18, 2.14, 2.10, and held 1.35's on the kick(which kicked my butt). The 100's I descended well going 1.07, 1.05, 1.04, 1.03 and 50's kick I went 45's. The rest of the workout was swum aerobically with little effort and just making the send offs.

    Up until this weekend I planned on swimming/training through south central zones this next weekend but after seeing some of the best masters times of some of the guys entered in my age group I plan to go pretty easy the rest of this week and hope to have some fast races this weekend. I will still keep my distance up since my primary goal this summer was to build a nice base in LCM for next year. My hope is that by backing off on the intensity this week I can swim relatively quick in some of the events at the weekend.
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/16/2013

    by , July 15th, 2013 at 01:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50 1:40
    2 X 200 3:30 3:20
    1 X 300 5:00 FAST
    Two rounds. Round 1 intervals left, 2 right

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:15

    9 X 100 choice 2:30
    #3-6-9 are fast

    4 X 250 4:00
    Swim or pull.
    200 cruise/50 fast
    Swim #4 is your warm down

    Swim Workouts