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Swim Workouts

  1. Recovery, sort of I guess

    by , June 19th, 2013 at 08:46 AM (Mixing it up this year)
    I needed a recovery day but I don't think I really got it completely.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50 free/50 back w/strapless paddles holding 1:50's # 10 no paddles went 1:43

    5x100 free from block sprint 15m/easy 85m last one sprint 25m/easy 75m

    500 free kick w/zoomers
    200 free easy but do the turns as back stroke turns in prep for meet

    Total 3200 meters
    Categories
    Swim Workouts
  2. Tuesday, June 18, 2013 6:30-8:30pm

    by , June 19th, 2013 at 01:37 AM (Fast Food Makes for Fast Swimming!)
    Tonight was not a nice day in terms of the weather. Heavily overcast, starting to rain a bit as I drove to the pool, and the wind was kicking up a bit as well. Not a lot of kids were at the pool tonight...most likely for these conditions. John had a semi-relaxed practice for everyone who had been at the morning practice this morning. For those who weren't at morning practice, which was me and two other boys, we got to do the morning practice tonight. It was actually kind of fun after I got into it.

    Warmup:

    300 Free
    300 Kick w/ long fins
    300 Free Pull
    (900/900)

    16 x 50 IM Order 4x thru @ 1:10
    On backstroke I tried to focus on "throwing the tennis ball at my feet" and I actually went faster in the pool. Back to the basics...
    (800/1700)

    8 x 150 Kick w/ long fins @ 2:10 - I did 4 SDK on back, and then 4 Flutter Kick w/ board. I wasn't making the interval so it was more or less a continuous kick after the first couple.
    (1200/2900)

    Main Set:

    4 x 600 as:
    • 1 x 300 Free Cruise @ 5:30 (I ended up descending these as we went) 4:05/3:58/3:55/3:48 - the final one wiped me out
    • 1 x 200 IM Fastish @ 3:30 (went 2:55-3:02)
    • 1 x 100 Free Sprint @ 2:00 (first couple went 1:11s, then 1:13, and 1:15 at the end)

    then right into:
    2 x 50 All Out Choice @ 1:30 - 1 Fly, 1 Free (:35/:33)
    (2500/5400)

    300 EZ and out

    ----------------------------
    5700 LC Meters
  3. Workout 06/18/13: evening

    by , June 18th, 2013 at 10:12 PM (Maple Syrup with a Side of Chlorine)
    200 swim/200 kick/200 pull with buoy/100 IM drill

    8 x 25 various as a group

    Broken Mile:
    3 x 100 on 1:20
    4 x 150 on 2:00
    3 x 200 on 2:40
    3 x 50 on :40

    100 kick, 100 IM drill, 100 pull w/ buoy
    200 loosen and out
    (Masters/Rec/3050 yds/60 min)
    --------------------------------

    Great practice tonight, taken from an old HVT workout. I realized after writing it that it was on BASE + 10 but we did it on Base. Oh well, a nice kick in the pants to end the evening! Light attendance with only me, Tim, and Carol. Now for some supper than some
    Categories
    Swim Workouts
  4. Tue Jun 18th, 2013, SCY

    by , June 18th, 2013 at 05:23 PM (Ande's Swimming Blog)
    Tue Jun 18th, 2013, SCY

    Swam Fri, Sat & Mon
    yesterday's main set LCM
    4 x 300 on 4:00
    3 x 300 on 3:55
    2 x 300 on 3:50
    300 on 3:45 went 3:37

    Lifted Thu & Sat

    Bess Coached
    noon to 1:15
    Swam Beside Chris & Dale


    Warm up scy
    went around 500

    Main Set
    assigned 8 x 50 FL odds drill evens fast
    just did 3 odds fast and skipped the rest

    100 IM fast went 1:01

    assigned 8 x 50 BK odds drill evens fast
    just did 3 odds fast and skipped the rest


    200 IM fast
    went 2:12 bad bk to BR turn

    then had to leave

    Next Meets:

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Categories
    Swim Workouts
  5. SArasota Y Sharks Masters 5:30 AM Workout -06/19/2013

    by , June 18th, 2013 at 03:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:15
    4 X 100 1:40

    SCY
    10 X 50 kick 5 on 1:10/5 on 1:00
    1 X 100 swim

    4 X 50 1:00 #4 on 1:30
    4 X 100 2:00 #4 on 2:30
    Two rounds.
    Round 1 free, round 2 choice stroke.
    #4 swim @ 100%

    6 X 200 IM 3:30

    WARM DOWN: 4 X 50 easy

    4600M/Y
    Categories
    Swim Workouts
  6. Workout 06/18/13: noon

    by , June 18th, 2013 at 02:40 PM (Maple Syrup with a Side of Chlorine)
    I decided to sleep in a tad and forego practice this morning, hitting up the adult swim at noon instead.

    400 Fr w/ snorkel/200 Bk/200 IM Drill
    1 x 1000 Pull with buoy and agility paddles
    1 x 100 loosen
    1 x 1000 (50 kick/50 pull w/ buoy/50 agility paddles/50 swim; repeat)
    1 x 100 loosen and out
    (Solo/Rec/3000 yds/50 min)
    ----------------------------

    Ran some errands this morning after a Rx Task Force meeting, then got in before lunch. It was crowded, six total at one point, so I plugged along. Will get to Masters tonight.
    Categories
    Swim Workouts
  7. Sick, Tuesday, June 18

    by , June 18th, 2013 at 02:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

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

    Total: 1250


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

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

    Zones timeline: http://www.vaswim.org/meets/2013/ZonesTimeline.pdf

    Zones psych sheet: http://www.vaswim.org/meets/2013/ZonesPsychSheet.pdf

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

    Tuesday 6/18

    AM only LCM

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

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

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

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

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

    Total: 6000
    Categories
    Swim Workouts
  9. Monday 6/17/13

    Monday 6/17

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    400 @ :15 rest I.M. swim

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

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

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

    Total: 6100

    Crossfit:

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

    PM swim:

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

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

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

    Total: 2300

    Updated June 28th, 2013 at 01:51 PM by Calvin S

    Categories
    Swim Workouts
  10. Sore today, still managing a decent workout

    by , June 18th, 2013 at 08:40 AM (Mixing it up this year)
    I have a meet on Friday so the rest of the week will be fairly light. Hoping to recover enough to pop off a great 400 free friday.

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

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

    by , June 18th, 2013 at 02:13 AM (Fast Food Makes for Fast Swimming!)
    The official summer schedule hours have begun!! I can deal with these hours...that way I can work my 10-11 hours a day, have time to come home for a little while before heading off to the pool later in the evening.

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


    Warmup:

    800 Free
    (800/800)

    12 x 50 Flutter Kick w/ board @ 1:15
    500 Free Pull
    (1100/1900)

    10 x 50 Free Pull Fast @ :55 (went :35-:38ish) I think the clocks were a bit off on each end
    500 Free Swim - gave it a pretty good effort - I'd guess @ under 1:20/100 pace
    (1000/2900)

    8 x 50 Choice Swim @ 1:00 (did all Free)
    400 Free Swim - about the same as above - around 1:20/100 pace
    (800/3700)

    4 x 50 - 1 each stroke IM Order @ 1:00
    200 Free Swim
    (400/4100)

    10 x 100 Free @ 1:40 (Desc. 1-5, 6-10)
    I started around 1:20 or so, and tried to come down a bit. I think I was around 1:12 or so on #4 & #9, and maybe a 1:10 on #5 & #10.
    LCM is tough to go fast in.
    (1000/5100)

    went over to the diving well which is about 15 meters across for some sprints and EZ swims
    (~200/5300)

    ----------------------
    5300 LC Meters


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

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

    by , June 17th, 2013 at 10:09 PM (Maple Syrup with a Side of Chlorine)
    Well, Emma is home. The van ended up giving my wife some problems, leading to a rental for half of the trip and me driving down to Exit 17 of the NYS Thruway after work on Friday to swap vehicles. Ended up getting home around 2am, then worked Saturday. Then I was treated to a nice supper after work for Father's Day. Hopped in tonight for a swim:

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

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

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

    by , June 17th, 2013 at 04:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:45 1:40
    1 X 200 3:30 -
    Two rounds. Round 1 intervals left, 2 right

    4 X 100 kick 2:20
    1 X 100 swim

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

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

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  15. 06.17.13 - Monday workout

    by , June 17th, 2013 at 11:50 AM (Pete's swim blog)
    Swam w/ my son and Dave C next to Dave B and Sam. Felt pretty bad today. That's either my 6th day taper blues or from working on my car last night. Either way, I wasn't quite as fast today.

    SCY

    600 Warm up

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

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

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

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

    200 Cool down

    (2000 total)
    Categories
    Swim Workouts
  16. Week 38 - Monday

    by , June 17th, 2013 at 09:45 AM (After a long rest)
    Late on Saturday I rented a brush bandit 10" wood chipper. Yesterday I cleared a brush pile that has been accumulating over the last few years. The machine worked great and was a lot of fun. It's amazing how big a tree it can turn into mulch in less than 10 seconds. I obviously took all the safety precautions and I am pleased to say no injuries. That said I did find out that I am hyper allergic to cedar. I wore a tight fitting t-shirt with short sleeves and shorts. Wherever I have exposed skin I now have red scratches. Luckily I don't seem to have any poison ivy(yet), and the bumps went down over night, but this mornings practice was hard and I was really tired.

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

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

    Total 4000meters

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

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

    Updated June 17th, 2013 at 09:51 AM by StewartACarroll

    Categories
    Swim Workouts
  17. How lopsided I am, but I am getting better

    by , June 17th, 2013 at 08:52 AM (Mixing it up this year)
    Once again I did some right arm / left arm swimming and my right arm is significantly weaker than my left. But the one good thing is the gap is narrowing. Last time I did this set I was holding just at 1:20 for my times for the right arm on the 1:20 interval. This time I made 4 with time to spare and then was at the 1:20. Maybe next time I can hold 1:16 for all of them.

    500 free
    500 free kick w/zoomers

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

    400 free kick w/zoomers

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

    400 free EZ w/snorkle

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

    by , June 15th, 2013 at 08:30 PM (Mixing it up this year)
    I forgot to enter yesterday's workout and I can't remember all of it.

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

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

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

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

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

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


    Warmup:

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

    10 x 50 SDK w/ long fins @ 1:00
    It was nice to have a laneline and a wall on either side of me to follow today. Most days I'm in the 5 lane "void" so I don't have that luxary. We only put in 5 lanelines in the pool for lanes 6-10, and the "fast group" swims in lane 5 with only 1 laneline on one side.
    (500/1000)

    10 x 50 @ 1:05 (25 Fly Fast, 25 Free EZ)
    felt good doing this
    100 EZ
    (600/1600)

    8 x 100 Free Pull @ 1:40 (held around 1:20+)
    that's about the best I can do in long course...SCY I can cruise at 1:07s all day long with :20 rest, but not in LCM. I need those turns. I suppose this makes me a sprinter in a way??
    (800/2400)

    100 EZ and gone

    ------------------------------
    2500 LCMeters
  20. Friday, June 14

    by , June 15th, 2013 at 12:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

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

    Total: 1950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

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