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Swim Workouts

  1. Workout 06/04/12: morning

    by , June 4th, 2012 at 11:10 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/200 RIM drill

    5 x 100 kick on :20 sr
    550 Pull with buoy - take a masters minute
    3 x 150 Oreos on :15 sr
    - Swimsuit Addict and AZTimm got me hooked on these: I did 50 fly "in the middle" of 100 stroke: FR/BR/BK
    200 loosen and out
    (Solo/Rec/2200yds/45 minutes)

    Not very motivated today, but I need to keep getting into the water with the Kingdom swim coming in four weeks. Last night I played basketball with my son for 2.5 hours, only about 40 minutes off the court - shooting a little better, but the guys have come to realize that I am really only there for the cardio workout, so I don't get a lot of shots off. Good times, though.

    Preliminary results from the Charles Swim:
    Please keep in mind that this swim is not 1,650 yards, but a full mile (1,760 yards) and that your times therefore will be slower than your pool times.
    I finished 11/113, first in my age group, with a time of 23:56.05. I wanted to get under 24min, so I am happy.

    I'm the really white guy jumping in at the far end of the dock at :16 from this video on their website:

    I'll get back into the water shortly at lunchtime.

    Updated June 4th, 2012 at 11:16 AM by rxleakem

    Swim Workouts
  2. Sunday June 3rd

    Warm-up (1000)
    2 x
    * 1 x 50 @ 1:00, 25 kick + 25 swim
    * 1 x 50 @ 1:00, 25 drill + 25 swim
    * 3 x 100 @ 1:45, gentle descend

    Set I (900 set / 1900 total)
    1 x 50, 25 fly + 25 free
    1 x 50, free
    2 x 50, 25 back + 25 free
    2 x 50, free
    3 x 50, 25 breast + 25 free
    3 x 50, free
    2 x 50, 25 back + 25 free
    2 x 50, free
    1 x 50, 25 fly + 25 free
    1 x 50, free
    All @ :50

    Set II - Swim (1000 set / 2900 total)
    2 x 100 @ 1:40, 1st long, 2nd fast (went free, fast was 1:07)
    4 x 75 @ 1:15, odds long, evens fast (went free, fast were :54 & :53)
    6 x 50 @ 1:00, odds long, evens fast (went 2 back, 2 breast, 2 free, fast were :37, :39, :29)
    8 x 25 @ :40, odds long, evens fast (went IMO)

    Wrap-up (300 / 3200)
    4 x 50 @ 1:45 hypoxic
    100 easy

    ** 3200 **

    My sister's team doesn't swim on Sunday, so we left early for the airport and did a quick 60 minutes during lap swim at the East Portland Community Center. We started off shared a lane with a woman wearing one flipper and a '60s-style round scuba mask , but luckily she finished after about 10 minutes and we had the lane to ourselves for the rest of the swim.

    It wasn't an especially hard workout, but it was nice to swim with my sister again. We are both fairly new to masters swimming and we live 550 miles apart, so we have only swum together a few times since high school - when swimming was such a huge part of both of our lives. I am surprised that sharing an hour in the pool brought back so many long forgotten memories, but I guess that is what the context in context-dependent memory does.

    Updated June 4th, 2012 at 11:08 AM by eric.carlson

    Swim Workouts
  3. Sunday, June 3, 2012 USAS Day 3 Results

    by , June 3rd, 2012 at 11:57 PM (Fast Food Makes for Fast Swimming!)
    I was one tired guy this morning when I woke up. I didn't get to sleep till almost midnight last night, since it is kind of hard to sleep after revving your swimming engines at almost 10:00pm in the final race!
    I was able to sleep in till 9:30am today, but I was just exhausted and sat around like a zombie for the most part.
    I finally headed over to the pool around 2:30 in the afternoon.

    My first race was at 3:15pm, the 100 Fly. I did get into the deep tank for a short warmup prior, and mainly to shake out the cobwebs from last night. From the looks of the other kids, everyone was having a long weekend as well. Most of the kids were sunburned redder than they should be...but most of them are from Seattle, and this is the only time of the year they're exposed to sunlight, so it's kinda expected.

    100 Fly - 1:06.54 - New LMSC record
    About a second slower than a year ago.
    About the 80 meter point, I just died. I was feeling great, doing well and hanging right with the leaders...then the extended weekend hit me like a ton of bricks. I ended up in 4th place, so I think a lot of the other kids had bricks and pianos falling as well.

    200 IM - 2:33.78 - New LMSC record
    Fly felt good, then...blah in the middle. I thought I was going to beat the kid next to me in the freestyle leg, but about halfway back the kid shifted into some gear that I didn't have available to me. Dang them 16 year old kids!

    Had my cheeseburger from the grill at this point...and for 1/2 price since they were trying to close it down for the night.

    This started the evening session, of which most of the Seattle teams didn't sign their kids up for, so it was basically the eastern Washington teams, a few stragglers from Seattle, and ME. Heats were getting combined left and right, so it went bang bang bang and done.

    200 Back - 2:44.50 - Sad to say that this is an LMSC record
    Splits are not necessary. The coaches didn't even bother taking them for me on this race, which I didn't mind at all. It was about 7 seconds slower than last year.

    I got in the deep tank for a quick 5 minute cool down, then had about 5 minutes to rest and get ready for:

    200 Free - 2:14.64 - New LMSC Record
    30.8/34.7/34.9/33.9 1st Place!! 2 seconds off from my last year's time.
    I was happy with this one. It was all eastern Washington boys, one from Seattle, and me in this one. I let one boy take off in the lane next to me, but I knew that he didn't really have the endurance to hang on to the speed. In the 3rd 50 I went right by him, but I was still concerned about a couple others on my non-breathing side. As I came off the final turn I could see that I was far ahead of the whole group on the other side. This just fueled me on to keep going faster! I powered home as best I could, and hit the wall...celebrating like I just won the Olympics or something. The announcer was even giving a congratulations to the "old guy" for beating all the kids in the final race of the day.


    Overall, I'm pleased with my weekend. I had a lot of swimming, a little training, and work all packed into these three days. I knew this was probably going to be one of my only chances to race in LCM this summer, so I gave it all I could. Yeah, I could probably be faster in some events, but you've got take what you can get.
    Good luck to all the headhunters out times will be posted soon in the times database to take down.

    I am signed up for a masters meet next Saturday in Spokane, WA, and as for now the meet is still on. I emailed the organizer of the meet to confirm everything, and I hope it'll go forward.
    If so, I'll be swimming the 50 & 100 Free, 50 & 100 Back, and the 200 Fly.
  4. Saturday, June 2, 2012 USAS Day 2 Results & Bonus Swim

    by , June 3rd, 2012 at 01:56 AM (Fast Food Makes for Fast Swimming!)
    Felt pretty good after the "no cooldown" cooldown from Friday night's distance events. I woke up this morning to start my day at 4:30am. Why? OT work at work of course! I got in a good 5 hours of welding and cutting a bunch of metal on the overhead boxline conveyors for the cherry line.
    Finished work at 10:00, and after getting home, realized I had until 4:00pm before I had to be at the pool for my first race. So, I headed over to the YMCA pool about 11:30 for a little workout time.

    At the YMCA

    5 x 100 Free @ 1:30 (started off 1:05, then held 1:06/1:07s, last one 1:05 again)
    5 x 100 Free Pull @ 1:30 (1:05s, last one 1:02)
    200 IM

    James' favorite fly training set:

    2 rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (:50/:49)
    • 75 Free EZ @ 1:30
    At this point, was sharing with a very pregnant 30-something, and a 60+ lady w/ a kickboard, so went to easy stuff.

    I do have to compete still tonight, so I might as well be taking it easy...somewhat.

    12 x 50 @ 1:00 Kick w/ board (:45s)
    some were 100s @ 2:00 (holding 1:32ish) depending on where the other two swimmers were

    12 x 25 @ :40-1:00 EZ to moderate free or fly - mostly depending on lane spacing

    2700 Yards


    Day 2 Meet Results (this was about 3.5 hours after the workout)

    No warmup/no cooldowns*

    50 Fly - 29.45 (1/2 a second slow) It is an LMSC record
    Luckily I placed 11th in this, because it's not deserving of an award.
    Took a breath on the 3rd stroke, and then I realized I was doing a 50!
    Then my other mistake was at the finish end. I took my final breath approx. 4 strokes from the end...during the breath I decided "I have room for 3 more strokes". Head down and One...Two...T (caught sight of the incoming wall!). Cut my arms very short...was able to recover over the water and touch with two forearms at a spot about 2-3 inches from my elbows! My head did not hit the wall, though I had many concerned folks thinking I drilled into the finish.

    ***Oh this point I did have a nice cheeseburger w/ grilled onions and all the fixin's from the concession stand at the meet...good stuff to give me energy for racing!

    It started getting cold and windy at this point, and it just kept going downhill throughout the evening, ending below 60 degrees and 15MPH or so steady winds. I didn't have anything warm, but I did my best.

    200 Fly - 2:30.24 - 4 seconds slower than last year - it is an LMSC record
    30.9/37.1 (1:08.0) exactly where I wanted to be - matched my 400 IM go-out split
    I was racing right with another boy the whole way, and it wasn't until about the end of the 200 yard mark that I fell apart.
    **I actually did cool down about 8 lengths in the deep tank after this one, but that was it for any warmup/cooldown during the day. It wasn't worth getting wet if you didn't have to with the cold out there!

    200 Breast - 3:01.42 1 second slower than last year - NO WAY JOSE on the record board.
    41.2 / 46.4 / 47.7 / 46.0
    I had a great race with a 17 year girl next to me in this one. (yes girl...they combined the 15 & Over Men/Women together for all events 200s and longer, which is actually pretty cool. You get more opportunity to race people your speed in the heat.
    Back to the race: My pullouts were by far superior to the girls, and she would swim to catch me by the end of each 50. I was actually swimming this race smart though...started off riding the glide nice 'n long, then slowly building the turnover. My legs didn't fall apart like normal, and on the final length I was able to actually feel that I was shooting my hands forward and driving ahead in the water. The final 20 meters or so my chest and biceps were burning, but I wasn't losing to this not today!! I could hear the increased cheering from her team's coaching area which was nearest to the finish end. Somehow I was able to pull it off. Heat winner!! I congratulated her for giving me a good race as well.

    Went for a hot shower at this point and got dressed into my street clothes, which were shorts and a thin tank top and sandals. At least I didn't have a wet suit on. I had about an hour and a half to wait till my heat of the 400 Free. I put on my backup dry suit a couple heats before my heat, stashed my bag near the locker room entrance, and stood at the ready inside the lockerroom with cap and goggles already on. From inside the doorway I was able to watch the heat before me swimming. When the tail end swimmers were approaching the 375 mark of the 400, I took off in a controlled sprint 1/2way around the pool deck to my lane. Got there literally a couple seconds before the whistle to step us up on the blocks. I actually was warm for the start which was nice. BEEP!

    400 Free - 4:45.xx - Best time by 2 seconds, and New LMSC record!
    I went really briefly with the coach afterward, but remembered my splits (pretty much)
    31.8/36.0 (1:07.8)
    36.3/36.5 (1:12.8) (2:20.6)
    37.1/36.5 (1:13.6)
    36.5/35.2 (1:11.7)
    Finished this event about 9:30pm or so, definitely one of my latest races was dark out, and we raced by the outdoor pool lights. I wasn't sure how I was doing, though I felt like I was moving fast. The timing clock was positioned along one side so I was able to see it strike 4:00 as I was coming in about 10-15 yards toward the 350 turn. That gave me confidence that I was doing well. I hit the wall first in the heat as well. Two heat winners for the day.

    Now, off to bed, and I don't have to return until my race at 3:15pm or so on Sunday.

    Updated June 3rd, 2012 at 02:01 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  5. 06.02.12 - Saturday workout

    by , June 2nd, 2012 at 12:59 PM (Pete's swim blog)
    Swam at HSA with Jenelle, Bob, and Scott. Pool was set up long course. Dave wasn't there to push me so I spent more time focusing on stroke. I led my lane and we went first in-last out so I didn't check any intervals.


    400 Warm up

    300 Free, every third length kick
    300 Free, every thrid length drill
    300 IM Order Down/Free back

    3 x 200 Kick
    200 Free
    200 IM
    200 Free

    300 Pull
    3 x 100 IM Order down/ free back
    4 x 50 IM Order
    3 x 100 Pull

    6 x 50 IM Order
    5 x 100 Free in between each 50

    200 Cool down

    (4600 M Total)
    Swim Workouts
  6. Friday, June 1, 2012 USAS Day 1 Results Wenatchee

    by , June 1st, 2012 at 09:11 PM (Fast Food Makes for Fast Swimming!)






    That pretty much sums it up.


    Now the extended version:

    Got out of work at 11:00am so I could grab some Taco Bell chalupas for some good meet energy. The warmups started at 12:00noon, originally I was going to get in for the warmups, but I decided that I'd just hop into the deep tank later prior to the first race. I just checked in for the 800 Free and went home to get a few things done first.

    Headed back over to the pool around 2:00pm, my heat for the 400 IM was set to go around 2:40, so I had plenty of time. Hopped into the deep tank and did about 20 lengths of it (the pool is approx. 15 yards across). Felt good, get ready for go time.

    400 IM - 5:23.79 (+0.18 seconds from last year) It's a new LMSC record since I'm "35" now.
    30.68/37.7 (1:08.4)
    43.11/44.6 (1:27.7)
    46.6/48.0 (1:34.6)
    36.7/35.9 (1:12.6)

    That event is just hell in LCM...especially since my back and breast aren't the greatest, and I'm a much better turns/walls swimmer. I usually can descend the 2nd 50 of each stroke in the 400 IM, but today just stunk. I'd say breaststroke was the worst part of the swim, and any breaststroke in LCM doesn't do well for me, as an "all arms" breaststroker.
    The time will put me in the #1 spot on the TT list for the year...but since we're just getting started, I guess that's kinda cheating.

    I did minimal cooldown after the race, about 6 lengths of the deep tank pool. Then I helped the home team with split taking during the 800 Free, since they had anywhere from 4-7 out of the 10 lanes with their swimmers in them. I had two watches at a time, and my swimmers all tended to be about 50 meters apart every time! Grrrr...

    Got a break in the 6th heat with only 1 swimmer, so I was able to get my cap and goggles ready for my race in heat 7. By seed times I was the #2 overall (most of the fast kids were doing the 1500, which I didn't mind at all).

    800 Free - 9:56.43 (best time by 1.5 seconds) also an LMSC record #2 in the TT listings

    32.3/36.0 (1:08.2) (I had to not watch the leader on the first 50, cause he was out fast)
    37.2/36.8 (1:14.0)
    37.5/37.4 (1:14.9)
    37.6/37.6 (1:15.2) 400 - 4:52ish
    38.2/38.2 (1:16.4)
    38.3/38.4 (1:16.7)
    38.6/37.9 (1:16.5)
    38.3/35.7 (1:14.0)
    (last 25 of the last 50 I went into Fly to power actually felt better than the free was feeling at that point from the change of muscle usage!)

    After tonight...I dislike LCM sooooo much, and wish the SCY/SCM meets would arrive soon!
  7. Friday June 1st

    Oregon City Masters, SCM

    4 x 150 @ 2:30 50 swim + 50 kick + 50 pull buoy only

    4 x 100 @ 2:30 100 kick, reverse IM order

    4 x 150 @ 2:30 pull w/buoy and paddles (went 1:54 - 1:58)

    6 x 50 @ 1:15 stroke, 25 drill + 25 swim perfect stroke

    6 x 50 @ 2:00 stroke AFAP (went breast, seven :42s and one :43)
    25-50 active recovery between 50's

    ** 2400 meters **


    I am in Oregon for the weekend to take a fly fishing class with my father and brother in law. We are staying with my sister in Oregon City, so I swam with her team this morning, the Oregon City Masters. Coach Tim and the team were enthusiastic and welcoming. They only have an hour before the lap swimmers kick them out, but we got in a great workout.

    Updated June 4th, 2012 at 10:27 AM by eric.carlson

    Swim Workouts
  8. Friday, June 10

    by , June 1st, 2012 at 06:16 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Swam with Julie and Susan. Jeff joined us for awhile at the end and seemed to do almost an all fly workout.

    Warm up:

    400 various
    -- I went so slow that Julie lapped me and did 500.

    5 x (50 drill + 50 kick)

    Speed Sets:
    -- all on mega rest intervals

    8 x 50
    -- burst to 20 m + cruise

    2 x 50 EZ

    -- Julie and Susan did some 200s and I started on sprint 50s.

    2 x (50 back @ 100 pace + 50 EZ)

    1 x (50 AFAP breast + 50 EZ)
    -- did get a bit lost in the middle and probably negative split it

    2 x 50 EZ

    2 x (50 AFAP fly + 50 EZ)
    -- Susan timed me on the first one and had me at approx 27. But I may have been a tad slower as she was at the other end of the pool and I glided in.
    -- both of these felt really solid though
    -- I need 3 breaths for 50 meters.
    50 EZ

    -- I was just getting ready for an AFAP 50 back when the lifeguard had everyone get out b/c of thunder. We all agreed there was none, at least yet, but he was insistent.

    Total: 2050


    I felt dreadful when I first hopped in. But by the time I got around to the 50s, I felt much better. Sat in the hot tub with Susan for awhile afterward and then dashed off for a massage. I knew I was tight b/c I had slacked off on stretching this week and apparently forgot that I owned a foam roller. Tomorrow is my off day, which is good as I'll likely be at an all day track & field meet for Lil Fort that is a qualifier for regional JOs. She's running the 1500 and 3000 -- not a sprinter like her mommy.

    Updated June 4th, 2012 at 08:32 PM by The Fortress

    Swim Workouts
  9. Friday, June 1 2012

    by , June 1st, 2012 at 05:08 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center

    • Air temp of 82, LCM pool at 78, 100% water clarity.
    • Dark, massive gray clouds paraded around in the sky above FGCU Aquatic Center.
    • Hourly weather forcast: 100% possibility of precipitation throughout the day.

    Warm Up
    100 EZ

    *Set 1*
    5000 FR broken swim

    5x continuous
    1. 1x500 on 7:00
    2. 10x50 on :50

    Target times:
    1. 500s descend to 6:45 or faster
    2. 50s hold at least :39 in rounds 1-4, on 5 descend to :37

    500 Results:
    1. 6:52
    2. 6:47
    3. 6:45
    4. 6:45
    5. 6:42

    50 Results
    1. 40 to 38
    2. 39 to 38
    3. 39 to 38
    4. 39 to 37
    5. 38 to 35

    5000 LCM Set in 1:16:20

    EZ 100 FR

    Was not sure if I would get in a swim with thunderstorms & rain possible at any moment, and I arrived at the pool later due to kids activities and errands. But the rains came about 30 minutes after I was done.
    • I did much better today swimming with more confidence and focus.
    • There were no rest breaks other than the specified intervals, it felt almost like a continous swim the entire time.
    • During the 3rd 1000 doing the 50s I was feeling tired in my arms; by changing my breathing pattern and relaxing arms more during recovery led to regaining stroke rhythm and momentum.
    • The final 1000 round was stronger than expected, and I was encouraged with my effort throughout the swim.
    • Did the 50s after the 500s as I wanted to finish the set at a fast pace. I should do the 50s on :45, but for now, the slightly more rest allows me to stay under :40 pace, which helps to setup a more aggressive tempo for the 500s.
    Swim Workouts
  10. FAST FRI June 1st 2012

    by , June 1st, 2012 at 02:39 PM (Ande's Swimming Blog)
    FAST FRI June 1st 2012

    Trained Mon, Tue, Wed & Thu
    Doubled Wed & Thu
    weighed 216.0 at the end of Thu practice

    Whitney Coached
    LCM diving well
    5:30 - 7:00 dove in at 5:35ish
    swam with Tyler & Jim
    beside Mike, Todd, Ned, Max & Larry

    Warm Up (scy )
    assigned: 5, 4, 3, 2, 1
    went around 1,000

    Main Set (LCM)

    20 x 50 on 1:00
    odds fast
    evens easy
    did mostly free went 29's, 28's 27's & 26

    500 easy

    10 x 100
    odds: fast fr 57, 56, 56, 56
    last one was IM in heats
    went 58 from a dive
    evens: easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/04/12

    by , June 1st, 2012 at 11:48 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:45
    4 X 150 2:45
    1 X 100 1:45
    4 X 150 2:30

    1 X 200 kick + 100 swim

    8 x 50 build 1:20

    9 x 100 2:10
    Choice. #3-6-9 are fast

    1 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    8 x 50
    odd: blocks/25 sprint/25 easy
    even: 25 easy/25 build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. 06.01.12 - Friday workout #06

    by , June 1st, 2012 at 08:41 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Felt pretty good today despite all the fly yesterday.


    500 Warm up

    8 x 100 Up/down Fly - 1:30 (:10)
    4 x 100 Up/down Fly - 1:40 (:10)
    8 x 50 - 1:00 Easy/Hard Stroke, IM Order
    8 x 100 Up/down Kick - 1:40 (:05)

    8 x 50 Free - :50 Easy/Hard
    200 Free - 3:00 (2:20)
    4 x 100 Up/Down Back - 1:40 (:05)
    4 x 100 Up/Down Breast - 1:40 (:05)
    I think the 200 Free was supposed to be recovery but we took a rest break before that so I swam it hard.

    200 Cool down

    (4500 Total)
    Swim Workouts
  13. Thursday, May 31, 2012 5:30pm

    by , May 31st, 2012 at 10:35 PM (Fast Food Makes for Fast Swimming!)
    Feels like a Friday for some reason...probably the three day weekend meet that's throwing me off a bit. I'll still work a 1/2 day or so tomorrow before the meet, plus a full day of work Saturday morning too.

    Decided to go to the Y pool to stretch out a bit. I felt really tired after my 3rd straight 10 hour shift at work. I've been doing a lot more physical work this week in preparation for the cherry season coming soon. Normally I try to do a lot of standing around watching the line run...this is ideal (though it rarely happens).


    At the Y tonight, it was definitely not the best swimming conditions available for a swimmer like me:

    6 lane pool w/ attached (via bulkhead) diving well
    • Lane 1 Instructor doing private lesson w/ 2 kids
    • Lane 2 Three ladies doing something with kickboards/aquajogging belts and fins. Confusing???
    • Lane 3 The normal triathlon prep training (a program put on by the YMCA) which had 5 people in it.
    • Lane 4 Two of the "regulars" lap swimmers
    • Lane 5 & 6 Had no laneline, and the lifeguard training class was using these two lanes for rescue training/backboarding skillz. After watching the training of the new recruits...I'll just choose to drown when my time comes.
    • Diving Well also being used by lifeguard training class for deep water rescue training/simulations.
    • WTF???
    My choice...Lane 4, which as I stepped up to the edge one swimmer was just getting out, so I was able to split the lane with the other.
    At 6:00pm the pool was going to go down two 1/2 pool (1-3 public swim), and (4-6 lap lanes), of which 6 was still for the lifeguard class, and 4-5 was for the triathalon swim prep group, with NO LAP LANES for the public people. The YMCA staff didn't notify me of the as I was getting in at 5:30, but I talked my way into the group and just swam their workout w/ modifications for me until 6:30 when I got out.

    Finally...the workout:

    (In lane 4, splitting):
    200 Free
    200 Free Pull
    400 IM Drill

    Main Set:
    150 Free @ 2:00 (1:45)
    100 Free @ 1:20 (1:10)
    50 Free @ :45
    ~:30 rest
    150 Free @ 1:55 (1:44)
    100 Free @ 1:15 (1:08)
    50 Free @ :40
    ~:30 rest
    150 Free @ 1:45 (1:36) <--actually tried on this one
    100 Free @ 1:10 (1:05)
    50 Free @ :35

    100 EZ

    got combined w/ triathalon group in Lane 4 for:
    Their set
    My set - what I did

    2 x 100 (continued from 5 x 100s they started) @ 2:30
    2 x 100 Free @ 1:20, 2 x 25 Fly @ :30, :10 rest (total 2:30)

    5 x 200 @ 4:30
    5 x 200 @ 4:30 w/ broken 50s IM Order @ :45, then 1:30 rest (4:30 total)
    • First 4 rounds like above
    • Final round EZ Free
    3100 Yards

    Not a bad workout considering what I had to work with tonight. I did have 2 others in my lane and got stuck behind them during the 200s set a little, but not too bad. It's all in what you make out of it I guess. I wasn't planning on "ripping it up" tonight anyway...this was more of a nice easy stretch out swim prior to the meet anyway.
  14. Thursday 5/31/12

    Thursday 5/31

    AM only LCM + Crossfit


    600 swim
    400 pull w/ buoy 25 scull/75 swim
    8x100 @ 1:50
    odd: 50 kick/50 swim
    even: drill/swim/drill/build

    4 @ 3:00 pull w/ buoy D1-4
    6 @ 2:30 swim w/ paddles + fins D1-3, 4-6

    8x50 @ 1:00 drill FR 3 strokes/6 kicks

    1x200 @ 4:10 kick
    3x100 @ 1:30 DPS
    4x50 @ 1:05 kick FAST
    3x100 @ 1:30 D1-3 to FAST

    200 EZ

    Total: 6400


    10x power clean
    10x toes-to-bar
    10x hand-stand push-ups

    2:00 rest

    2:00 AMRAP
    kettle bell swings w/ 45 lbs kettle bell

    400 meter sprint
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -06/01/12

    by , May 31st, 2012 at 04:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 Kick-25 fast/25 moderate- 1:10
    1 X 100 swim

    8 X 25
    odd: build to race finish
    even: blocks-sprint 25


    15 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Swim Workouts
  16. Thursday, May 31

    by , May 31st, 2012 at 04:01 PM (The FAF AFAP Digest)

    600 various

    5 x 50 caterpillar fly drill @ :15 RI
    5 x 50 chest press fly drill @ :15 RI
    5 x 50 single arm fly @ 1:00

    ... hot tub break with Speedo ... who did a 1000 for time ... he was much faster than last week ... I'm suspicious he skipped a 50 due to boredom whilst swimming ... 12:11

    6 x (5 x 25 shooters w/MF) @ :40ish
    5 back
    5 belly
    5 left side
    5 right side
    5 twirling
    5 back

    10 x 50 back w/turtles, no SDK @ 1:00

    100 EZ

    Total: 2700


    Did a full on slow mo recovery workout today. I needed it. I realized after reading Water Rat's blog that I haven't been to ART in 5+ weeks. Definitely means my shoulder is feeling somewhat better b/c I was going weekly for a long time. My third PRP session is next Thursday. There has been some improvement since session two. Though I'm still not doing any freestyle sprinting or using paddles.

    Updated May 31st, 2012 at 05:01 PM by The Fortress

    Swim Workouts
  17. Thursday, May 31 2012

    by , May 31st, 2012 at 02:11 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center

    Air temp of 80, LCM pool at 78, 100% water clarity.

    Warm Up
    200 S-DR-DR-S by 50

    *Set 1* - LCM
    3000 FR broken 5K tempo & pace
    as 10x300 on 5:30

    • 4:05 Ave pace

    EZ 200

    *Set 2*
    1000 Br/Fr with Snorkel
    • 200 Br kick
    • 300 Br swim
    • 500 FR kick

    *Set 3*
    21x50 on :50 FR with paddles

    • descended 38-36 x7

    EZ 150 FR

    I finally received a new wire cable to replace the one that snapped on the weight stack machine in our exercise room. Did dryland workouts only a few times over the last several weeks, so last night's dryland session was certainly felt in today's swim workout.
    Swim Workouts
  18. Workout 05/31/12:

    by , May 31st, 2012 at 01:39 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    4 x 200 FR pull with buoy on 2:40
    8 x 50 Kick on :60
    4 x 150 FR on 2:00
    8 x 50 drill IMO on :60
    4 x 100 Quarter's Strong on 1:20
    150 loosen and out
    (Solo/Rec/3150yds/50 min)

    I had intended on swimming at Lake Buel with the PaceMaker master group last night, but we had some storms roll through and canceled those plans.

    Today felt good in the water. I will be swimming the Charles River race Saturday in Boston, if the water comes back within acceptable limits. The director will be emailing us Friday afternoon to give the green light. Looking forward to swimming this event for the first time - there is a limit of 150 participants.

    Other than that, I am knee deep in a plumbing project - simple fixes are not simple in a house that is over 130 years old, especially with all the lead pipes. :hitmeontheheadwithawrentch:
    Swim Workouts
  19. 05.31.12 - Thursday workout

    by , May 31st, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Lots of fly today. We did the workout in the wrong order but it all worked out in the end. Probably a bit easier if followed correctly.


    400 Warm up

    2 Times through:
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    * 50 Easy
    * 200 IM (125 Fly/25 Bk/25 Br/25 Fr) - 3:30
    * 300 IM (150 Fly/50 Bk/50 Br/50 Fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    50 Easy
    I seem to be able to go about 75-100 fly smooth on a 1:20-1:25 pace. After that I go vertical and it hurts. This set pushed me pretty hard. 175 fly was a killer and it didn't help that Dave B picked up the pace on the 175 free.

    10 x 50 - 1:00 (odds, kick/stroke; evens, sprint free)
    This was supposed to be 10 x 50 on :45 but we decided to add rest and do more speed work.

    200 Easy Fly cool down
    50 Return kick boards and cool down from the cool down.

    (4100 Total)
    Swim Workouts
  20. Wednesday, May 30, 2012 5:15pm

    by , May 30th, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    Had the whole pool to myself for the lap swim tonight. It's really boring being there all by yourself too. Well, there were a couple deep-water water exercise ladies there, but I don't count them. (the deep tank is separated by a bulkhead).


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

    At this point, I was feeling tired from 10 hour days of work, plus the 4300 yard in 1 hour workout from yesterday. I didn't know what else to do with my time, so I figured I'd waste the next 40 minutes doing a bunch of kicking and fast stuff.

    The fins I use are Speedo Biofuse Training Fins - they are weighted as well. The pair weighs about 3 pounds, so imagine kicking with another 1.5 pounds on each foot!

    20 x 25 w/ fins @ :30
    • Odds SDK on back (attempt to go 1/2way underwater) - after a lot of these reps it was getting tougher to do
    • Evens Fast Fly w/ SDK to middle & then breathing 1 up, 2 down
    100 EZ

    20 x 25 Flutter Kick w/ board (no fins) @ :30 (held :20-21s)

    100 EZ

    Each of the following fast 100s was done on the 4:00 interval, since I don't really like to sit around on the wall...gets boring. The EZ 100s were just built in during the 4:00 interval.

    Fins back on for:

    1 x 100 Fly Fast from a push - went :59
    I've been nearly this fast from a push without fins before, and I was feeling great till after the final turn. My legs were just dead! Plus trying to do open turns with fins is difficult.
    100 EZ

    1 x 100 Back Fast from a push - went 1:01 (good time)
    I actually felt like a backstroker for about 53 yards or so...then my legs died, and my turnover slowed back down to James speed as I slugged home the final 2 lengths...

    100 EZ

    1 x 100 Breast w/ flutter kick"fast" from push - didn't even bother to look at the time. Probably could've gone faster with frog kick.

    100 EZ

    1 x 100 Free fast from a push - went :54
    My legs just died on the 2nd 50, and my arms were feeling it too on the final 25.

    100 EZ and outta here.

    3000 Yards

    That's enough of that stuff for the summer!! I'd rather be swimming 100s/200s/etc of repeats on low rest than doing fast stuff with fins all the time. Very tough to do.

    3 day meet starts on Friday!