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Swim Workouts

  1. 04.30.13 - Dave's birthday

    by , April 30th, 2013 at 10:32 AM (Pete's swim blog)
    Swam w/ Dave and Dave. It is Dave's birthday today. Dave can read this blog but can't reply so feel free to say happy birthday to him. I graciously allowed him to beat me on all sets today. Ok... Dave usually beats me anyway but he did take a few diving starts just be sure I didn't have a chance of going back on my gift. Had some cake, donuts and chocolate milk afterwards.

    SCY

    700 Warm up

    4 x 200 - 3:30 Convert Free->IM
    8 x 50 Pull - :50 2 easy/2 hard (:29-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Covert IM->IM Kick (start w/ 50 kick/150IM)
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Odds 50 free/150 kick, Evens IM Kick
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    (4450 Total)

    Updated April 30th, 2013 at 12:44 PM by pmccoy

    Categories
    Swim Workouts
  2. Working on that evil stroke today

    by , April 30th, 2013 at 07:33 AM (Mixing it up this year)
    Yes today was a chance to work on my breaststroke some. I thought I was going to have a problem with my left knee but it settled down and worked out fine.

    500 free
    500 free kick w/zoomers

    200 breast pull w/zoomers
    200 breast scull
    200 breast kick
    200 breast accordian drill w/snorkle
    200 breast

    500 free kick w/zoomers
    5x100@2:00 odds EZ free evens breast strong

    Total 3000 yards
    Categories
    Swim Workouts
  3. Monday, April 29, 2013 7:00-9:00pm Taperish

    by , April 30th, 2013 at 01:05 AM (Fast Food Makes for Fast Swimming!)
    It's tough to taper with an age group team for USMS Nationals. The USA-S season and the USMS season just don't match up at all. Not even close, so I'm tapering on my own. At least my coach is understanding of it, and works with me on doing so. He wants me to succeed just as much as any other swimmer he has, which is good. I like how he supports me the same as the youngin's.


    Warmup:

    800 Free
    (800/800)

    8 x 100 Free Pull @ 1:30 Desc. 1-4, 5-8
    went 1:07 down to 1:01, then 1:07 down to 1:00
    (800/1600)

    8 x 100 IM @ 1:40 Desc. 1-4, 5-8
    went 3rd in the lane and just cruised them. Last one went under 1:10 pretty easily
    (800/2400)

    10 x 100 Kick w/ fins @ 1:30 Max Rest
    (I did 10 x 50 Flutter Kick w/ board no fins @ 1:30 Odds EZ, Evens FAST)
    went on the Fast ones: :44, :43, :42, :42, :42
    pretty wavy out there with 5-6 per lane...I felt like a boat lost at sea in a hurricane
    (500/2900)

    Main Set:

    8 x 250 @ 4:00
    • each 250 is 200 Free, 50 Stroke
    • The stroke is rotated thru in IM Order
    • The first 150 Free is build, the last 50 Free is FAST, the 50 Stroke is FAST

    I did 4 x 250 @ 8:00 (basically went every other one) so my strokes were Fly and Breast twice through
    After each 250, while the kids were doing their next 250s, I was swimming EZ in the deep tank about 150 yards, just to stay relaxed


    200 EZ
    (1800/4700) (kids are at 5600 here)

    12 x 100 Free

    • 3 @ 1:25
    • 3 @ 1:20
    • 3 @ 1:15
    • 3 @ 1:10

    I was told to do every other one, and build each one to a sprint. Using the legs on the 2nd 50 too. I chose to try for a fast 500 pace.
    So, I did 6 x 100 Free @ ~2:20 to 2:50 interval
    Went 1:01, 1:00, 0:59, 1:00, 0:59, 0:58!!
    (600/5300)

    400 EZ (I did 200 EZ)

    -------------------------------
    5500 Yards for me, kids did 7200 tonight.


    Good workout. Yardage is still up a bit, but I'm getting plenty of faster racing stuff in now as well. I'll be missing a few days as well this week with the Apple Blossom Festival happening this week here in town. Everything pretty much shuts down over the weekend, and no swimming Friday, Saturday, Sunday. Plus we're taking the kids to the carnival rides and stuff down along the river tomorrow, so most likely no swimming Tuesday either. I'll be tapering by not swimming too. Plus my next few workouts will definitely get cut down shorter in length. Just a little over a week till we get on the airplane...I'm ready.
  4. Monday, April, 29, 2013

    by , April 29th, 2013 at 06:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 78
    Sunny, humidity at 75%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    3(2x50 on :50, 1x100 on 1:40)
    *39-38-1:18, 38-38-1:16, 38-37-1:14

    *Set 1*
    1200 FR as DPS @SPL 26-28

    *Set 2*
    10x200 FR on 3:10 w/agility paddles-buoy-tube
    *2:41, 2:39, 2:38, 2:37, 2:37, 2:38, 2:36, 2:35, 2:35, 2:33
    ---200BK

    *Set 3*
    10x50 on 1:00 as Kick w/Scull, w/snorkel-fins

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles, DPS @SPL 20-22

    Warm Down
    400 FR/BK
    Dryland bands

    Comments
    I did one strong set today with the 20x200 pulling and will work back into a full effort workout by Wednesday. When starting LCM about 6-7 weeks ago, just getting a 100 pull with equipment close to 1:20 was good. Today was my best results so far, with 9/10 200s being under 2:40 descending to 2:33. That implies that more rest may have helped me for the 5K OW swim last Saturday. Tomorrow I will swim some sets with Jose who was about 7 minutes faster in that race and we see how it goes.

    Updated April 29th, 2013 at 06:48 PM by fdtotten

    Categories
    Swim Workouts
  5. Monday, April 29

    by , April 29th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    4 x (25 scull + 25 torque drill) w/paddles @ 1:15
    50 EZ
    4 x 50 double shooters w/fins @ 1:30
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 in & outs, fast free flip
    50 EZ
    1 x 50 @ 100 pace
    -- backstroke from the blocks, 30 mid, cramped
    -- I can dolphin kick through cramps, but not flutter kick
    200 EZ
    4 x 25 in & outs, backstroke @ 100 pace with race finish
    100 EZ
    2 x (25 AFAP + 75 EZ) @ 4:00
    -- free from a dive off the side on the top, 12 highs
    -- could feel I was bouncing, need a bigger kick
    50 EZ
    2 x (50 AFAP w/fins + 200 EZ)
    -- fly (23 mid), breast (27 mid)
    100 scull

    Total: 2850


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

    Did a variation of workout #1 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets. Couldn't remember it exactly; did some extra speed work inadvertently. 11 days to go!
    Categories
    Swim Workouts
  6. Week 30 - Monday(Taper Week3)

    by , April 29th, 2013 at 01:44 PM (After a long rest)
    I am done with doubles before Nationals, and yardage is going to drop pretty significantly this week(last week i did just over 35K). This morning i felt pretty strong and all my aches from the crash on friday had gone.

    Warm up
    400 free with snorkel
    6x50 catchup on 1 min
    12x50 kick on 1min

    Main sets
    6x200 on 3 mins pull descend 1-3 and 4-6 no more than 80% effort
    8x50 swum 25 drill, 25 swim on 50
    10x50 pace free on 1min holding 31s

    Warm down
    100 easy

    Total 3500 LCM

    The 200's I went 2.20, 2.15, 2.11 and 2.21, 2.16, 2.10. I felt strong. The 50s pace I held 31s throughout and then went 30 on the last 50. Overall I am pleased with how the taper is going. I am planning on having dinner with the family tonight for the first time in a while on a monday night. Despite it being a school night we may even make tonight a board game night!
    Categories
    Swim Workouts
  7. SArasota Y Sharks Masters 5:30 AM Workout -04/30/2013

    by , April 29th, 2013 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    4 X 100 1:45
    1 X 400 build

    5 X 100 kick 2:30

    8 X 200
    1/2: free on 3:20
    3/4: IM 4:00
    5/6: 50 stroke/50 free 4:00
    7/8: free on 3:00

    4 X (4 X 50 1:15
    Within each round:#1:25 easy/25 fast #2:25 fast/25 easy
    #3: fast #4: easy

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  8. Workout 04/29/13:

    by , April 29th, 2013 at 10:52 AM (Maple Syrup with a Side of Chlorine)
    04/29/13

    200 FR/200 BK/200 IM drill

    K --- Pull with Buoy
    050 - 100
    100 - 200
    150 - 300
    200 - 400

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)
    --------------------------------

    Nice recovery swim before work today. I had a good remainder of the weeked, going to church Sun morning in NY (great day for a motorcycle ride) and then to my friend's service last night, with some more yardwork in between. Tired, but not too sore. I'll take it easy this week, as I only have Wednesday and Thursday off, and we are planning a day trip to Philly on Thursday to visit Emma (which equals 10 hours of driving, but worth it for a few hours of seeing my daughter). Back to the grind next week
    Categories
    Swim Workouts
  9. 04.29.13 - Monday workout

    by , April 29th, 2013 at 09:05 AM (Pete's swim blog)
    Swam at Hsv Nat with Daves, Bobs, Mary Lous and a few others. I rested a lot this weekend and was feeling much better this morning.

    SCY

    400 Warm up

    300 Kick
    2 x 200 IM - 3:30
    300 Pull (made 3:18)

    300 Free - 4:30 (3:45)
    200 IM - 3:00 (2:43)
    100 Free - 1:30
    8 x 50 IM Order - 1:00
    300 Free - 4:00 (3:35)
    200 IM - 3:00 (2:48)
    100 Free - 1:30
    8 x 50 Free - :50

    8 x 50 Kick w/fins - :50 to :55 (Odds underwater down/easy back)
    3 x 100 Free - 1:20
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    3 x 100 Free - 1:20
    8 x 50 Pull - :50

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  10. Warmdown from my meet lots of 500's EZ

    by , April 29th, 2013 at 07:36 AM (Mixing it up this year)
    This meet was a kids meet so I coached all morning and most of the afternoon, then around 6 pm was my 1500 free. I was tired before I started. I also did not have my normal prerace meal the evening before or breakfast. So needless to say I was hoping but not expecting anything.

    I did manage to better my time from last year so I am please with that. Since the lane I was in did not have the times posted I only know the watch time which was 35:45.50. I'll want to trash that one at Nationals this year. My 100 Back was good too. Pleasantly surprised.

    Today was more of a warm down from the meet. Since they used all 8 lanes for the 1500 there was no warmup/warmdown lane. I was really hurting. The showers just don't do it.


    500 free
    500 free kick w/zoomers
    500 free w/strapless paddles, bouy & snorkle
    500 free w/strapless paddles & bouy
    500 free
    500 free kick w/zoomers
    500 free w/snorkle
    100 back

    Total 3600 EZ yards
    Categories
    Swim Workouts
  11. Week 29 -Saturday(Taper week 2)

    by , April 27th, 2013 at 02:30 PM (After a long rest)
    This was swum without my coach who was doing a lifeguard training session. I was given instruction to go about 4000-4500 with 80% effort with long good stroke. I felt ok it he water but still feeling the after affects of my head on collision with my team mate yesterday. Relative to others on here I know this sounds very trivial buti woke this morni feeling like I was out of alignment and had been hit by a Mac truck. I felt better once I was in the water but a couple hours late as I write this I am stiff and sore again.

    Warm up
    1000 swim with snorkel

    Main set
    5x400 pull on 6 mins building to #3 and easing off again.
    10x50 on 45 with fins

    Then I moved to the 25yd warmup pool and did
    10x50 alternating finger drag and catchup drill by 50 on 45

    Warm down
    200 swum back free by 25

    Total 3500LCM 700 scy

    I went 4.55, 4.49,4.39,4.51,4.55 on the 400lcm and felt pretty good. Long and strong with minimal effort.
    Categories
    Swim Workouts
  12. 04.27.13 - Saturday workout

    by , April 27th, 2013 at 11:29 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary and a few other HSA swimmers. Gave blood yesterday and I haven't been feeling great so I was content to drop it down a notch and more or less recover today.

    LCM

    Warm up:
    400 Free
    4 x 100 IM Order (Drill down/swim back)
    200 Free
    200 IM

    Main Set
    200 Kick w/ fins
    200 IM
    2 x 100 Free - 1:45 easy/hard
    200 Kick w/ fins
    200 IM
    4 x 100 Free - 1:45 easy/hard (only did 3)
    200 Kick w/ fins
    200 IM
    6 x 100 Free - 1:45 easy/hard (did these pull)

    200 Cool down

    (3800m Total)
    Categories
    Swim Workouts
  13. Friday, April 26, 2013 7:00-9:00pm

    by , April 27th, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    I met with coach John prior to our practice tonight for a scheduled coach/swimmer/parent talk that he is doing with all the Black Group swimmers. My parents couldn't make it tonight, so I just wore two hats for the sit down.
    He said he really enjoys having me there at practices, and that my work ethic is above anything he ever expected. Talked a little about the upcoming Nationals (he noted that my entry times looked a little slow in some events), and looking forward into LCM training as well. He stressed the biggest thing is to make sure I take breaks every now and then in training cycles, so as to "re-light" the fire to keep on going. Too much training with no fun or breaks can make it be more like a job than a fun activity. He learned a lot more about me from my recent past as well during the meeting, about how swimming brought my life back to "normal", got my health back on track, and in general made me a more happy person.


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

    Taper continues...though this workout had a bit more of a distance flare to it at the end, which I loved, kinda...

    Warmup:

    1000 Free
    (1000/1000)

    20 x 50 Kick w/ fins (Odds - dolphin, Evens - flutter)
    5 @ :50, 5 @ :45, 5 @ :40, 1:00 rest, 5 @ :35
    (I did 20 x 25 Kick no fins on same intervals) - my "EZness" for the day.
    (500/1500)

    8 x 150 Free Pull @ 2:30
    50 EZ/50 Build/50 Fast (held 1:35-1:38s)
    (1200/2700)

    16 x 50 @ 1:15
    4 each stroke IMOrder (Drill/Swim Fast/Drill/Swim Fast)
    Flys went :31/:31
    Backs went :35/:32
    Breasts went :39/:39
    Frees went :28/:26

    100 EZ
    (900/3600)

    Main Set:

    • start out with a "strong" 500 pace, get your 100 average
    • on the next one (400), you need to beat the 100 average of the previous distance (500) by at least 1 second
    • and so on...
    • Interval was a 1:30 Base/100 + addt'l :30, plenty of rest to give it some gas


    500 Free @ 8:00 I went a feel good pace, and did a 5:45 (1:09s) Hmmmmm...
    400 Free @ 6:30 (went 4:32) - 1:08s
    300 Free @ 5:00 (went 3:18) - oops...a bit fast 1:06s
    200 Free @ 3:30 (went 2:10.5) - 1:05s
    100 Free @ 1:45 (went 1:02) - 1:02
    100 Free @ 1:30 (went 1:00) - 1:00
    50 Free @ All you have left (went :28)

    This adds up to an 18:15...not too shabby considering how it started "EZ"
    (1650/5250)

    300 EZ cooldown

    -----------------------
    5550 Yards - It was an EZ day for the most part, aside from the final set, but I still need to maintain that kind of intensity in distance for a bit too.
  14. Friday, April 26, 2013 - Miromar Lakes

    by , April 26th, 2013 at 05:28 PM (I swim, therefore I am)
    Miromar Lakes, FL 33913
    Sunny and clear, Humidity 41%
    Air temp 84, water temp 79

    Click image for larger version. 

Name:	Miromar Lakes 2013 5K OW Course.JPG 
Views:	486 
Size:	119.0 KB 
ID:	7456
    2013 USMS 5K National Championships
    Saturday, April 27 - Miromar Lakes, FL


    Warm up:
    LCM@FGCU Aquatic Center
    Dryland Bands
    800 FR Drills and EZ Swim
    8x100 FR on 2:00 *1:18-1:16

    *Set 1*
    Swim FR one loop of the 2013 5K OW Swim Course at Miromar Lakes

    Warm Down:
    Hang out by the final buoy a few minutes
    Talking, making new friends, hot shower
    Dryland Bands

    Comments:
    The practice swim at Miromar Lakes was really fun. The first 1000 yards I was feeling some stiffness, but it was easy to sight all the turn buoys, the water was perfect, and then by the time I turned the second buoy in the channel I was swimming well. By then I had found my OW stroke and tempo.

    I enjoyed meeting some of the swimmers also trying out the course. It was good I brought extra silicone caps as one swimmer's cap broke just before getting in the lake, and since I was wearing two, I gave her my top orange one, and then off we went.

    It should be a great time tomorrow for all the participants!

    Updated April 26th, 2013 at 06:54 PM by fdtotten

    Categories
    Swim Workouts
  15. Friday, April 26

    by , April 26th, 2013 at 03:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 SDK burst + cruise w/fins @ 1:00
    100 EZ
    4 x 25 free burst + cruise @ 1:00
    100 EZ

    4 x 25 in & outs, fast free turn
    50 EZ
    4 x 25 in & outs back turn @ 100 pace
    100 EZ

    5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15
    -- 11 high-12 flat
    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 3 free (10 lows), 2 breast (12-13)
    100 EZ

    2 x broken AFAP 100s w/fins + 200 EZ
    -- 25s @ :30
    -- backstroke kick, 43
    -- IM, 44 (very fast for me)
    100 scull

    Total: 3700


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

    Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine.

    I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.

    My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: http://www.dragandfly.net/. Here's a goswim vid on what you can do with it: http://www.goswim.tv/entries/6788/equipment---dragfly.html

    Updated April 26th, 2013 at 04:07 PM by The Fortress

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -04/29/2013

    by , April 26th, 2013 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 :50
    Two rounds

    2 X 200 kick 4:15
    2 X 100 kick 2:15
    1 X 100 swim

    3 X 100 2:00
    1 X 200 free 4:00
    Four rounds.
    100's: #1 50 fly/50 back #2 50 back/50 breast #3 50 breast,50 free

    LCM

    12 X 50 1:20 choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4500 Y/M
    Categories
    Swim Workouts
  17. 04.26.13 - Friday workout

    by , April 26th, 2013 at 02:44 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Andrey and Andrew. Looks like I've got the oddball name again. Strength lasted longer today but I'm still not 100%. Maybe I'll be better next week.

    SCY

    600 Warm up

    8 x 75 free - :59->:52
    50 Easy

    400 IM (4 x 100 IM) - 7:00
    8 x 75 pull - :57->:50
    50 Easy

    400 IM (2 x 200 IM) - 7:00
    6 x 100 - 1:20 (1st 25 stroke)
    50 Easy

    400 IM - 7:00
    4 x 100 Kick - 2:00, descend (1:35->1:26)

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  18. Workout 04/26/13: noon

    by , April 26th, 2013 at 02:10 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    16 x 50 on :60
    - 4 kick
    - 4 quarter's strong
    - 4 burst/cruise second lap
    - 4 drill

    300 loosen and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------------

    Glad that I skipped swimming yesterday before work, need the extra sleep. This morning I brought my motorcycle to the shop for service, and will have to have both tires replaced in order to get it inspected (I knew that was coming). Oh well, when on two wheels safety is paramount.

    I happy to announce that we currently 34 swimmers for the meet tomorrow (one more entry came in the mail today).
    I am expecting a few day-of entries, and have sent some emails out keeping everyone informed of our progress towards the meet. Looks like a gorgeous day is in store, so my hope is that after the meet (lunch time), folks will spend the day exploring our town and the neat mix of history/shopping/food/etc that we offer here. I am entering:
    - 100 Back (this should be a treat)
    - 500 Fly (facebook challenge with the age group swimmers)
    - 100 Fly (only 1 other swimmer is signed up, so what the heck)

    Now to get my motorcycle, help out with a kids ministry activity tonight, then get rested for the big day tomorrow!
    Categories
    Swim Workouts
  19. Week 29 - Friday(Taper week 2)

    by , April 26th, 2013 at 08:31 AM (After a long rest)
    Today's work out was a low yardage, high intensity, long course meters workout. During one of the fast sets there was some miscommunication in the lane and I almost had my arm taken off by one of the other swimmers. I have a nice bruise and was left with a Charlie horse for about 10mins. I am glad it happened now and not the week of nationals. There is no permanent damage and despite a lovely purple bruise on my left bicep all is well.

    Warm up
    400 with snorkel
    6x50 catchup
    12x50 kick on 55 with fins

    Main set
    2x(200 swim on 3 DPS, 2x50 fast on 2mins)
    200 easy
    4x100 from block on 3mins fast(this is where I had my accident on #1)
    200 easy
    50 from the bloc

    Warm down
    400 easy

    Total 3150

    My accident happened on the turn on the first 100 of the 4x100 set and I ended up one arm swimming the second 50 of the 100. The rest of the 100s I went 1.04(still feeling the affects of the crash), 1.02 and 1.01. The 50 I went 27. All these were good for me swimming long course.
    Categories
    Swim Workouts
  20. OK so I couldn't make another day without paddles

    by , April 26th, 2013 at 08:16 AM (Mixing it up this year)
    I just had to atleast pull out the strapless finis paddles today for an easy swim. I will be swimming the 1500 Free tomorrow in a USA meet in Charleston, SC. Hopefully it will go well.

    500 free
    500 free kick w/zoomers

    10x100@2:00 free w/strapless paddles & bouy 80% went 1:44, 1:40, 1:40, 1:40, 1:39, 1:38, 1:39, 1:35, 1:31 I could help myself on the descend at the end, goal was to just keep it loose and comfortable felt great

    500 free kick w/zoomers
    500 free

    Total 3000 meters
    Categories
    Swim Workouts