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Swim Workouts

  1. Monday, December 24, 2012

    by , December 24th, 2012 at 10:37 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 60, pool at 77, 100% water clarity.
    Cloudy skies with humidity at 65%

    Warm Up
    200 yds FR

    *Set 1*
    1x1000 FR, each 4th 25 Strong

    *Set 2*
    4(125 Kick RI 125 Swim, desc by 25 each 125) FR
    100 EZ
    4(125 Kick RI 125 Swim, desc by 25 each 125) BR
    100 EZ
    4(125 Kick RI 125 Swim, desc by 25 each 125) FLY
    100 EZ

    *Set 3*
    4(125 Scull RI 125 FR Swim, desc by 25 each 125) w/Snorkel
    100 EZ

    *Set 4*
    3(4x25 Sprint on :40 sec rest) 1:00 rest at 4, 8
    1 round each, Fly, BR, FR

    200 FR warm down

    Comments
    The Fort Myers Aquatic Center (SCY) will be open 12/26-27, and on 12/28 to 1/4/13 FGCU is open at various hours for LCM. Seasons Greetings to all!
    Categories
    Swim Workouts
  2. Week 12 - 12 days of Christmas set

    by , December 24th, 2012 at 09:38 AM (After a long rest)
    So today was a fun day. We did a derivative of the 12 days of christmas(no not the 9100 yd set from yester year but a shorter more fun set).

    1 x 50 free
    2 x 25 back
    3 x 25 no breathers
    4 x squats
    5 x starts
    6 x 12.5 all out
    7 x 2 handed breast turns
    8 x 25 breast
    9 x flip turns
    10 x 25 kick free
    11 x sdk off the bottom of the pool
    12 x 25 fly

    This was done like the song, 1, 1 2, 1 2 3, ... 1 2 3 4 5 6 7 8 9 10 11 12

    Everyone else stopped after an hour and 1.15 but I kept going and finished in about 1 1/2 hrs. Not a long yardage set but a lot of in and out of the pool and wasted time heading back to the center of the pool for the breast turns. Despite all this I really enjoyed the set. We swam length wise between the blocks and bulkhead today which meant getting in and out was a big effort. It's always fun to see the younger guys struggling.
    Categories
    Swim Workouts
  3. 12.24.12 - Monday workout

    by , December 24th, 2012 at 09:10 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray and Aundrey. Hurting bad today. Fly was completely unappealing. I tried some IM but mostly stuck w/ free.

    SCY

    300 Warm up

    4 x 125 - 1:45 (did 1:25-1:30)
    50 Easy
    4 x 125 - 2:00 (did 1:24-1:28)
    50 Easy

    5 x 100 IM - 1:30 (did 1:20-1:25)
    50 Easy
    5 x 100 Free - 1:45 (1:08s, 1:04 on last one)
    50 Easy

    6 x 75 Pull - 1:00 (:47-:48)
    50 Easy
    6 x 75 Free - 1:30 (??)
    50 Easy

    7 x 50 - :45 (:35s)
    50 Easy
    7 x 50 - 1:00 (underwater sdk down, easy back)
    50 Easy

    4 x 25 Free - :20 (1st 25 no breath)
    4 x 25 Fly - :30 (1st 25 no breath <- ouch!)
    4 x 25 Bk - :40 (1st 25 no breath <- couldn't do this but I made the 3rd one on breath)
    4 x 25 Br - :50 (1st 25 no breath)

    300 Backstroke pull

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  4. Sun, Dec. 23, 2012 1:05-2:15pm at the YMCA

    by , December 23rd, 2012 at 07:06 PM (Fast Food Makes for Fast Swimming!)
    Main Set for today was taken from the insane workouts for the animal lane written by PWB. I took one of the "easy ones", though it wasn't truly that easy. I would've gone for more, but it was insane avoiding non-swimmers and noodlers in the lanes today.
    I just got my side of the lane and tried to ignore the rotation of people trying to get in and out of lanes (including mine). No one tried to stop me luckily during my longer swims, but I would do a type of OW sighting to look to see who was coming into my lane, and what plans they had. For the most part, people avoided my half of the lane, though at one time there were two people sharing the other half of my lane. I would've gladly circle swam, but they wouldn't have enjoyed it much...even my kicking with a board was faster than whatever they were calling swimming.


    Warmup:

    200 Free
    100 Kick w/ board
    400 Free Pull
    100 Kick w/ board
    200 Free
    (1000/1000)

    Main Set: (Kicks @ 2:00/100, Pulls @ 1:15/100)
    All Rounds straight through with no extra rest between

    Round 1:
    100 Kick (did SDK w/ short fins) @ 1:45
    200 Free Pull @ 2:30 (was 2:15)
    100 Free Fast @ 2:30 Goal is Best Avg. (went 1:00)
    Round 2:
    200 Kick (did SDK w/ short fins) @ 3:30
    400 Free Pull @ 5:00 (was 4:45ish)
    100 Free Fast @ 2:30 (went 1:02)
    Round 3:
    300 Kick w/ board @ 6:00 (was 5:35)
    600 Free Pull @ 7:30 (did 7:00)
    100 Free Fast @ 2:30 (went 1:04) I was hurting here
    Round 4:
    400 Kick w/ board @ 8:00 (did 7:30)
    800 Free Pull @ 10:00 (did 9:35) fell off my prior pace, but still made it
    100 Free Fast @ 2:30 (went 1:04) HURTING
    (3400/4400)

    100 EZ and out

    ------------------------
    4500 Yards in a short amount of time
  5. 12.23.12 - Sunday workout

    by , December 23rd, 2012 at 04:54 PM (Pete's swim blog)
    Took my daughter to the pool today. She was going to help video some of my dives but her underwater camera and the stand wasn't cooperating. I'll have to try again later.

    SCY

    200 Warm up
    2 x 25 underwater SDK w/o fins. Never been able to do this before but I can make it fairly easily now. My underwaters aren't great but they are improving a lot.
    100 yds of various stuff. Mostly splashing around w/ my daughter, blowing bubble rings and diving in the deep end w/ her.
    1000 Fly (15:23) Couldn't resist the challenge floating around on the forums.
    12 x 50 - 1:15 2 easy/2 hard sdk w/ fins down, easy back
    100 yds various stuff
    200 cool down

    (2250 Total)
    Categories
    Swim Workouts
  6. Sunday @ Mason, Dec. 23

    by , December 23rd, 2012 at 01:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Had my own lane today and was able to modify quite a bit.

    Warm up:

    1000, every 4th 50 kick
    200 IM done 25 drill + 25 swim
    -- I did 900 with 12 shooters

    Main sets:

    2 x (4 x 75 kick, no fins) @ 1:40
    -- did all backstroke kick
    1 = first 25 fast
    2 = second 25 fast
    3 = 3rd 25 fast (I did it all EZ)
    4 = entire 75 fast
    extra rest after round 1

    100 EZ

    4 x 200 free or back w/paddles and fins @ 2:30
    -- I did odds strong 200 free and evens EZ 100 flutter kick w/board to recover
    -- Teen Fort called me a slacker. She has yet to learn that so called "slacking" can make you faster.

    100 EZ

    4 x 150 IM, drop a stroke @ 3:00
    -- No!!! I did 1 x 50 fly w/fins @ 100 pace + 1 x 50 EZ
    -- went 25s

    100 EZ

    8 x 25
    odds = AFAP off block
    evens = EZ
    -- I did free. Cheryl got me at 11.6 each time. I skipped the 3rd one.

    200 EZ

    Total: 3100 (with skipping a few things)


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

    I really liked that practice. I got in some good speed work and was able to modify to my heart's content without disrupting a lanemate. I was particularly pleased with the 25 frees at the end. Even with the benefit of manual timing, those are fast 25s at the end of practice for me. My free feels very good lately, like I'm getting a good grip on the water.

    Had a deep tissue massage after and I am now mush. Going to have a lazy afternoon and then out to dinner with friends.
    Categories
    Swim Workouts
  7. Sunday, December 23, 2012

    by , December 23rd, 2012 at 11:42 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 54, pool at 77, 100% water clarity.
    Partly cloudy skies with humidity at 56%

    Warm Up
    200 yds FR

    *Set 1*
    1x1000 FR desc to 80% by 250 1-4

    *Set 2*
    4(1x500 FR, 1x100 BR Kick) on :30 rest
    negative swim second 250 each 500

    *Set 3*
    4(1x250 FR, 1x100 BR Kick) on :30 rest
    each 250 as: 100 smooth, 100 strong, 50 fast

    *Set 4*
    8x100 on :15 rest
    1-3-5-7 dolphin kick w/board
    2-4-6-8 sculling, 1 breath per length
    10x25 FLY Sprint on :40 sec rest

    200 FR warm down
    Categories
    Swim Workouts
  8. Saturday 12/22/12

    Saturday 12/22

    AM Crossfit and AM SCY

    Crossfit:

    ladder set (start w/ 5 reps of each exercise, then 4, then 3, all the way to 1)

    Double unders
    Turkish get-ups (w/ 30 lb sandbag)
    Dips
    Pull-ups
    Battle rope ( :30)
    Tire jumps

    AM swim:

    600 swim
    6x200 pull w/ buoy + paddles
    1 @ 2:45 50 FR/50 BK
    1 @ 2:30 FR D1-3

    2x
    4x50 @ :50 V.S. kick FR w/ board
    4x100 @ 1:30 50 BK/50 FR
    4x50 @ 1:00 AE kick (sidekick)
    4x100 @ 1:20 V.S. swim

    4x
    4x25 @ :25 FAST FR kick w/ board
    100 @ 2:00 FAST FR swim

    200 EZ

    Total: 5200
    Categories
    Swim Workouts
  9. Workout 12/22/12: Squad Meet

    by , December 22nd, 2012 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Busy few days off for me, starting with the storms that moved through the area yesterday. It was super windy (lost some pieces of gutter and my compost bin blew across the yard) with power outages throughout the area. A huge tree fell over near the high school, cutting power to most of the downtown and crushing two cars, and a double rainbow also filled the sky:


    The local paper has a story about it here. The Rec Center also lost power so no swimming for me, which was fine since I was helping my wife get prepared for our annual lasagne dinner with family around the Christmas holiday. Great night with good food and time spent with loved ones.

    This morning, with snow lightly falling, the Rec was open again, but a sign greeted us at the door announcing the pool temperature at 75 degrees.
    With the power outage, the pool dropped about 10 degrees since Thursday. I had organized a squad meet with the local age group team as well as masters from nearby Williamstown, Ma, and we didn't let the colder water deter us. Well, one of our swimmers bailed and spent the whole morning in the sauna, but I enjoyed the cool water for a change. We again used the swim to gather nonperishable donations for the local food shelf as an "entry fee," a great way to branch into the community.

    I joined the team in the water for quite literal warmups:

    500 choice (I did 600)
    5 x 50 builds on 1:15
    1 x 100 FR strong (overkick odd lengths)

    Then the racing began! Fourteen wees ones (and their three coaches) lined up with five of us from Bennington and our four new friends from Williamstown through the schedule of events below. I ended up swimming the 100 back (1.00.7), back in the Medley Relay, 100 free (53.7), and two legs on the 200 Free Relay to log 1225 yards. We also introduced the age groupers to the "cap relay," where the object is to get one member of the team into a standard latex cap and swim them to the other end of the pool - it was a blast!



    A fun day, followed by a nap for me. We collected 25 pounds of food which will be a great help for our community. The plan is to start up training for the spring with the New Year, and I am thinking that I will actually be ready to start swimming in earnest by then again.
  10. Fri & Sat, Dec. 21-22

    by , December 22nd, 2012 at 05:27 PM (The FAF AFAP Digest)
    Saturday: Recovery Swim

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40
    50 EZ
    8 x 25 right side shooters w/fins @ :40
    50 EZ
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ
    5 x 100 DPS free w/agility paddles @ 1:45
    50 EZ
    5 x 100 DPS free w/agility paddles @ 1:45
    100 EZ

    Total: 2800


    Saturday: Drylands

    RC exercises, 15 min
    rear delt fly, 70 x 3 x 12
    wrist curls, 45 x 2 x 12, 50 x 1 x 12
    leg abductor, 110 x 4 x 8
    good mornings, 80 x 3 x 8
    cable twist w/yoga ball, 45 x 1 x 15 each side, 50 x 1 x 15 each side
    explosive leg press, 190 x 3 x 20
    standing broad jumps, 10
    knee tuck jumps, 10
    altitude drops, 10
    captains chair leg raises, 3 x 20

    stretching/foam roller, 20 min


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

    Was too bushed after the Thursday night practice at Mason to do much on Friday. But got in a nice recovery swim. And I am going to attend yet another one tomorrow! Then I won't be able to make another one until the New Years practice. Not sure if I should go to that one or not. When I went a couple years ago, my shoulder was sore for 6 weeks. But it would be festive, and I could modify to add more kicking. Or skip bits.

    Meanwhile, while everyone is doing 100 x 100 or 50 x 100 or some such similar short rest calorie burning sets, I plan on assigning lots of 25s to my HIT folk.

    I am so ready for xmas. Gifts all purchased and wrapped, special xmas dinner food purchased and lots of goodies made.
  11. Week 11 - Saturday stretch

    by , December 22nd, 2012 at 04:51 PM (After a long rest)
    I felt really tired last night and ended up going to bed at around 8pm which was before my wife and kids. I woke this morning at 5.45 feeling somewhat better but still felt lethargic and tired as the day has gone on. Either a long week is catching up with me or I am fighting some sort of illness. Either way I will keep going.

    My parents came in this week from England for Christmas. The kids are already enjoying time with Granny and Grandad. We all ended up going to the pool this afternoon. The kids and my dad played around on the boards, the kiddy pool and the hot tub, while I did a short stretch workout. It was great fun.

    Warm up
    400 free
    6x50 free drill, alternating finger drag and catchup
    5x100 kick on 1.50

    Main set
    6x200 on 2.40, holding 2.10(I actually felt pretty good through number 4 then I felt my stroke shortening, so had to concentrate on keeping long and strong. No I'll effect on my time)

    Warm down
    400 IM drill
    200 by 50 25 under water, 25 easy

    Total 3000

    Apparently on Monday we have the 12 days of Christmas set. I am guessing it's not the 9100yd version, but I suspect it will be just as fun!!!

    I am still very motivated with my swimming and the trip to Austin this week and swimming with Longhorn Aquatics was a great boost both in confidence and gave me a glimpse of where I can get to if I am able to continue working hard.

    My weight loss continues. I am about .5 lb short of my 190lbs goal, so hopefully I will meet my target weight next week. I suspect part of my fatigue is related to my weight loss, so hopefully as I start to transition to weight maintenance I will feel more energetic.
    Categories
    Swim Workouts
  12. 12.22.12 - Saturday workout

    by , December 22nd, 2012 at 01:24 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Bob, Bob, Mary and a few others.

    SCY

    600 Warm up

    4 x 100 (50 bk/50 fr) - 1:45 Descend
    4 x 25 Fast - :30

    2 x 200 Back w/ paddles - 3:15 (2:40s)
    4 x 150 Kick w/ fins (50 hard, 50 easy, 50 hard)

    5 x 400 - 6:00 Best avg
    Made 4:55, 4:55, 5:00, 4:55, 4:50. I could probably hold a better pace but this was hurting especially at the end.

    12 x 50:
    * Odds 6 x 50 IM Order - :55 (fly/back/br only x 2)
    * Evens 6 x 50 Free - :50

    10 x 50 Kick w/ fins - 1:00
    Alternated underwater SDK on front/back down, easy back. Cramped horribly on the first one, skipped the second and finished the set.

    2 x 50 Sprint from dive. Both were bad dives and my goggles popped off.

    (5350 Total)
    Categories
    Swim Workouts
  13. Saturday, December 22, 2012

    by , December 22nd, 2012 at 09:46 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 47, pool at 76, 100% water clarity.
    Sunny skies with humidity at 55%


    Warm Up
    200 yds FR

    *Set 1*
    6x250 FR on 1:00 rest, as
    50 smooth, 100 strong, 100 fast; desc effort 1-3, 4-6

    *Set 2*
    4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S)

    *Set 3*
    2(200 BR Kick, 300 Scull, 500 FR Swim)
    500 FR as 100 Smooth, 200 strong, 200 Fast

    Warm Down
    200 FR slow motion EVF.

    Comments
    A cold, brisk, but very sunny SWF morning. Did two rounds of dryland work, and then walked to the pool.
    Categories
    Swim Workouts
  14. Fri, Dec. 21, 2012 4:00-6:00pm "The Chasm"

    by , December 21st, 2012 at 10:38 PM (Fast Food Makes for Fast Swimming!)
    I got to the pool today and it was pretty vacant. The head coach apparently had taken off the night for an early escape for the Christmas holidays, but left his assistant Anne in charge, who normally coaches the next level group below us. After a little while, we had a pretty good amount of people, probably 10 in my Black Group, and another 10-12 or so in the White Group.

    I had talked to Anne a bit about possibly being able to do a set my masters amigo had dreamed up that seems to be "all the rage" lately. She said, "well, let's hear it." I knew we were supposed to be doing in IM aerobic night anyway, so I drew up the "Chasm" workout on the board. She liked it, said it would work fine for the whole group, and that became our main set for the day.


    Warmup:

    400 Free
    400 Kick (200 w/ board, 200 Streamline)
    400 Pull (200 Free/200 Stroke)
    + an extra 200 Free Pull I did waiting for others to finish
    (1400/1400)

    5 x 100 SDK w/ fins @ 1:45 (we picked the less strenuous intervals since Coach John was gone)

    5 x 100 Free Pull @ 1:40 (Desc. 1-5)
    (1000/2400)

    Main Set:
    IM CHASM OF DOOM**



    **Age group rules: If you miss the interval, put on fins, and continue the set
    • None of the older faster boys were there tonight (or the older girls), so they missed out on the fun
    • Only one person (other than me) made all the intervals without fins - a 12 year old girl
    • A second girl (who turned 12 today) almost made all the intervals
    • The others all missed from the beginning, and went to fins where they were able to keep up for the remainder.
    200 IM @ 3:00 (started out at 2:40)
    175 @ 2:40 (50 Fly/Back/Breast/25 Free)
    150 @ 2:20 (50 Fly/Back/Breast)
    125 @ 2:00 (50 Fly/Back/25 Breast)
    100 @ 1:40 (50 Fly/Back)
    75 @ 1:20 (50 Fly/25 Back)
    50 @ 1:00 (50 Fly)
    25 @ :40 (25 Fly) coach wanted these sprints
    25 @ :40 (25 Fly) sprint here too Fun racing kids who had fins on!
    50 @ 1:00 (50 Fly)
    75 @ 1:20 (50 Fly/25 Back)
    100 @ 1:40 (50 Fly/Back)
    125 @ 2:00 (50 Fly/Back/25 Breast)
    150 @ 2:20 (50 Fly/Back/Breast)
    175 @ 2:40 (50 Fly/Back/Breast/25 Free)
    200 IM @ 3:00 AFAP - I did a 2:25

    200 EZ swim
    (2000/4400)

    Good overall set! This set truly wasn't as hard as I thought it was going to be, or maybe my conditioning is just top notch right now. I'm sure being a natural flyer helps in this heavy loaded fly set (750 of the 1800 is fly). Only 150 yards of Free in the whole thing too =
    I averaged about :20 of rest for a majority of the intervals. The shortest rest I had was on the 150 on the way back up, at about :10 rest or so.
    Coach Anne liked the set and wrote it down for future use at some later date.

    That's not all folks!! Next set:

    8 x 100 Free @ 1:30 - My interval (other two lanes were @ 1:40 & 1:45)
    Beat the "goal time" (kinda tough after conquering the "Chasm")


    First 5 weren't a problem for me, but then...
    • #1 - beat 1:23
    • #2 - beat 1:20
    • #3 - beat 1:17
    • #4 - beat 1:13
    • #5 - beat 1:11
    • #6 - beat 1:07 (was 1:06)
    • #7 - beat 1:05 (was 1:05 and it hurt)
    • #8 - beat 1:03 (was 1:02 and it really hurt)
    (800/5200)


    We finished off the practice with about 20 minutes of a game of "Capture the Flag". It was more fun this time now that I understood the rules. We won twice, and lost twice.
    No team practice until next Wednesday, and I don't mind a bit!








  15. Friday 12/21/12

    Friday 12/21

    PM only SCY

    "Friday Fly Day"

    Slept through my alarm and probably needed the extra sleep to help fight whatever bug I picked up.

    Felt better this afternoon so I made it to club practice and did this:

    800 swim (200 FR/200 I.M. drill)

    16x75
    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 rolling I.M.

    12x150
    1 @ 2:10 100 swim w/ kickboard b/w legs/50 FAST kick w/ board
    1 @ 2:20 50 swim w/ board b/w legs/100 FAST kick w/ board

    2x (RD1: FL, RD2: FR)
    2x50 @ 1:00 FAST kick
    4x25 @ :30 FAST kick
    2x200 @ 3:00 I.M. D1-2 (2:26/2:15, 2:28/2:11)
    4x50 @ :50 FAST swim (30s on the FL/28s on the FR)

    10x
    :20 Vertical Kick (V.K.) moderate
    :10 V.K. FAST in S-Line
    50 @ 1:00 15M FAST under H2O into a 25 FAST swim/25 EZ

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  16. Thursday 12/20/12

    Thursday 12/20

    AM only Crossfit

    Strength workout: Max Bench Press

    5 @ 95
    5 @ 115
    5 @ 135
    5 @ 145
    3 @ 160
    3 @ 180
    2 @ 190
    1 @ 195

    Workout of the Day (WOD):
    1x
    50 kettle bell swings w/ 35 lb bell
    50 double-unders
    50 medicine ball slams w/ 15 lb ball
    50 box jumps
    50 sit ups

    Still fighting this upper respiratory infection and so when practice time rolled around I was feeling crappy again so I skipped.
    Categories
    Swim Workouts
  17. Friday, December 21, 2012

    by , December 21st, 2012 at 02:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 62, pool at 77, 100% water clarity.
    Sunny with humidity at 57%

    Warm up
    200 FR
    1x900 FR as 6(100 Smooth, 50 Strong)

    *Set 1*
    2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR
    1. 38, 38, 1:16; 37, 37, 1:15
    2. 38, 37, 1:15; 36, 36, 1:14


    *Set 2*
    5x200 DK/fins/back on 4:00
    did 3:15, 3:10, 3:08, 3:06, 3:02

    *Set 3*
    2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR w/Paddles
    1. 36, 35, 1:12; 35, 35, 1:11
    2. 35, 35, 1:10; 34, 35, 1:09


    Warm down:
    500 EZ FR/BK

    Comments:
    • Feeling more recovered, but still a bit sore and fatigued from first week of LCM swimming and more intense drylands.
    • Set 1 - two rounds of a broken 400 with a 100 active rest, (neg pacing). In set 1, I was getting a taste of a 5:00 400 pace, which is a hard effort for me now, and I will really have to work at it to get to the point of doing it as a straight 400, then build it out towards perhaps something like 5x400 on 7:00 @ 5:00 or better.
    • Set 3 - same as set 1, but as FR swimming with paddles. Last May, I feel that swimming FR with medium size paddles LCM helped to build a strong steady stroke that transferred well to increased OW swimming fitness and better LCM pool endurance.

    Updated December 21st, 2012 at 03:17 PM by fdtotten

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -12/24/20122

    by , December 21st, 2012 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    6 X 300 free 5:00
    swim or pull. Negative split all 6.

    4 X 100 kick 2:30
    Alternate 25 moderate/25 fasat
    1 x 100 swim

    1 X 100 moderate
    4 X 50
    Four rounds, choice.
    Round 1 50's: odd: easy even: fast 1:05
    Round 2: same pattern 1:10
    Round 3: same pattern 1:15
    Round 4: all 4 50's are fast 1:20

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  19. Thursday @ Mason, Dec. 20

    by , December 21st, 2012 at 11:13 AM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Warm up:

    1200 various, I missed 100 of it

    Main Sets:

    12 x 50 @ 1:15
    #3, 6, 9, 12 fast best stroke (with fins for me)
    -- I mixed backstroke and dolphin kick (my kick counts as a "best stroke")
    -- went back (24, about 90%), double shooter (22), dolphin kick w/board (25), back (24)
    100 EZ

    4 x 25 w/parachute @ 1:15
    -- the USS team swimming before us left these
    -- they were the small ones
    1 x 50 fast
    -- did fly w/fins, 23
    100 EZ

    4 x 300 @ 1:00 rest
    1 = flutter kick w/fins & board
    2 = IM w/fins (ugh, took a masters minute during breast with calf cramp; I prolly should have done something else)
    3 = kick, no flutter, no fins (real endurance event here with no fins)
    4 = free, pull, no fins
    50 EZ

    4 x :15 VK with med ball right into 15 m sprint + 35 EZ
    150 EZ

    Total: 3800

    hottub!


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


    I'm glad we did the sprint set before the aerobic set tonight. But my quads were burning from all the jumping I did at the gym yesterday. I felt shot going into the 4 x 300s after five hard 50s and parachute work. 300s do not agree with me! I may just do some easy swimming and bursts today.

    I will be in Pittsburgh for a few days after xmas. Looking forward to seeing Jimby and Water Rat. I received a free pair of pink OW goggles from B70 awhile ago. I think they would look divine on Jimby.

    Updated December 21st, 2012 at 02:55 PM by The Fortress

    Categories
    Swim Workouts
  20. 12.21.12 - Last workout... ever

    by , December 21st, 2012 at 10:09 AM (Pete's swim blog)
    Supposedly, the world will end today sometime. At least according to the nuts they trot out on the History and Discovery channels. I like these channels... especially programs like MythBusters and Top Gear. But I kind of wonder if they hurt their credibility when they run alien conspiracy and doomsday scenario programs. So, today a cycle ends on the Mayan calendar. From what I can tell, it might end today or in the next few days depending upon how well historians have been able to align our calendar with what the Mayans did. Their calendar is pretty neat but it didn't predict impending doom. Still, I swam it hard since it was at least likely it would be my last workout on the old Mayan cycle. Swam w/ Dave, Dave, Dave, Keith, Roger and Danny. Sam and Kent are home from college and joined us as well.

    600 Warm up

    6:00 - alternate 50 easy fly w/ 50 easy br. On the br, 2 pullouts and make it halfway across the pool before surfacing. This taught me to enjoy... no... savor 50 easy fly. Made 400 yds.

    10 x 100 - 1:30
    * odds free (held 1:10)
    * evens IM (held 1:20-1:22)
    50 Easy
    I'd almost forgotten how nice Kent's draft is. Been a while since I was able to do an effortless 1:10.

    1000 - 1:15 pace. Did a pace line w/ Roger and I trading off the lead every 200 yds. Kent followed us swimming fly.

    4 x 100 - 1:20 convert free -> IM

    800 - pace line relay. 2 teams set up slowest swimmer to fastest swimmer. Slowest swimmer took the first 200 and everyone drafted him. Then, he falls to the back and the second fastest takes the lead. Repeat until fastest swimmer sprints 200 yards to the finish. I went third and did a battle of wills against Roger. Neither of us were willing to let the other one get a head start for their sprinter. In the end, Kent stayed on my feet a little better than Sam did w/ Roger and that turned out to be the difference. I ended up doing 700 yds so I could watch the finish.
    75 easy

    1000 IM Relay from blocks. Everyone did 5 x 50 of their event. I got breaststroke. I was occasionally getting on the downhill side of my wake on the first 25. Couldn't hold that on the second 25. Things suddenly felt very fast and I was riding a lot higher in the water than I normally do. It would be great if I could hold this longer.
    25 Easy

    10 x 50 Kick w/ fins - 1:00 (Underwater SDK down, easy back)
    5 x 100 Pull - 1:30 (Odds backstroke, evens free)

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts