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Swim Workouts

  1. Saturday 11/24/12

    Saturday 11/24

    AM only SCY

    600 swim
    400 pull
    12x50 @ 1:00 I.M. order
    1 - kick
    1 - drill
    1 - swim

    3x100 @ 1:20 D1-3
    4x50 @ :50 V.S.

    15x200 @ 3:00 I.M.
    1 - drill
    1 - MAX kick outs off each wall
    1 - FAST (2:14, 2:15, 2:16, 2:15, 2:15)

    50 EZ

    Total: 5150
    Categories
    Swim Workouts
  2. 11.24.12 - Saturday workout

    by , November 24th, 2012 at 10:37 AM (Pete's swim blog)
    Swam at HSA w/ Mary, Bob and Dave. Matt coached for Brook since Brook is still in the hospital. Tried to drop by and check on Brook but he was resting an not taking visitors.

    SCY

    Warm up
    400 Swim (I did IM)
    300 Pull
    200 Kick
    100 Swim (I did IM)

    2 rounds of:
    * 3 x 200 IM - 3:30, Descend (2:50, 2:45, 2:40; 2:48, 2:40, 2:37)
    * 2 x 50 - 1:00 Odds stroke, build; evens drill
    * 3 x 100 Free - 1:30, Descend (1:12s->1:05s)
    * 4 x 50 - 1:00 Odds stroke, build; evens drill
    * 100 Fast (1:04, 1:04)

    3 rounds of:
    * 4 x 50 Kick w/ buoy - :55
    * 200 Pull - 3:00 (2:20, 2:15, 2:12)

    6 x 100 Backstroke pull - 1:30
    Tried to descend - (1:27, 1:25, 1:22, 1:20, 1:17, 1:18)

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  3. Nov 24 2012: some days a sippy cup is too complicated

    this is one of those days where i shouldn't be trusted with anything more complicated than a sippy cup.

    got up around 0450 and lifted weights for about an hour. the session felt good and was a nice endurance high rep type of workout. around 6 i decided to go straight to the pool to take advantage of the training effect. by this time my upper body was all warmed up and ready. usually it takes me a good 30 min to feel this primed when i swim even with a long gradual warmup.

    i get in the water and have a lane all to myself. using the fast lane (first time since I was sick a month ago) the water felt refreshing. And as i was doing my warmup i kept getting distracted by the little things like how my nose piece was digging into my nose.... Funny how one day it digs in and the next it decides to not inflict any pain.

    so here is the workout

    w/u

    300s
    100 k
    200 sw

    main set

    4 x this little super set

    2x200
    2x75

    400 kick (100/200/100)

    C/D
    100

    It wasn't a bad swim had a good lane buddy who was kicking my butt with ease. She had a Kona ironman swim cap on and she def was an open water swimmer with a wide sweeping stroke.

    So verily, i finished and climbed out of the pool feeling really spent. didnt realize how bad it was until i was having trouble cracking an egg without getting most of the shell into the bowl. now i just need enough coffee and the day should be good.
  4. Friday 11/23/12

    Friday 11/23

    AM only SCY

    500 swim 4/6/2
    400 75 pull/25 scull w/ buoy

    300 @ 4:00 pull w/ buoy + paddles descend 100s
    2x100 @ 1:40 50 kick/50 build
    2x100 @ 1:30 RED HR
    200 @ 2:45 pull w/ buoy + paddles
    4x50 @ 1:00 side kick
    4x50 @ :50 V.S.

    1x
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins + power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ parachute AFAP
    6x50 @ 1:15 swim w/ fins + power tower AFAP
    100 EZ
    50 FAST (FR, 24.3)

    50 EZ

    Total: 3300
    Categories
    Swim Workouts
  5. Workout 11/23/12:

    by , November 23rd, 2012 at 08:27 PM (Maple Syrup with a Side of Chlorine)
    w/u 200 Fr/200 Bk/200 IM drill

    10 x 100 as:
    - odds = Kick at 1:45
    - evens = FR at 1:30 Pull with buoy

    1 x 50 EZ
    Now time for a seasonal treat courtesy of Swimsuit Addict



    Did the whole thing again this year, including the kicking "dessert" at the end. There were a couple of college girls swimming when I first started, but both were out as I got halfway through the main feast. Again this year I have to say that the two 50 flys on the last rep are more daungthing than the two 100 flys in the beginning, due mostly to intensity level. During the kick set I just swam full chicken (breaststroke) in order to make the intervals.

    Finished off with 200 ez and out
    (Solo/Rec/3900 yds/70 minutes)
    ----------------------

    Great way to get back into the swim of things after the holiday yesterday. Been a busy week so far - picked up Emma as planned on Tuesday night, then hit Red Robin (Yummm) on the way home for a late night meal. I worked on Wednesday, but Emma went shopping with me after work to pick up veggies and cheese for our appetizers contribution to a Thanksgiving feast at my brother's house. Able to catch up with a lot of relatives that I don't normally see and helped to reduce the amount of leftovers in the process. Watched some Thanksgiving cartoons with the kids when we got home.

    This is my weekend off, so today I slept in and swam at lunchtime. I am not one for the crazy shopping early in the morning, even though KMart and Walmart here in town had *three* different sales, starting Thursday, Thursday night into Friday morning, then early today. That stuff really is for the birds! After swimming we did a quick raking/clean up outside and I retrieved the Christmas decorations to put up tomorrow. Finally, I went for what will be my last motorcycle ride of the year today, a nice hour-long jaunt while enjoying weather in the lower 50's.

    Now off to find some leftover pie
    Tags: turducken
    Categories
    Swim Workouts
  6. Friday, Nov. 23

    by , November 23rd, 2012 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    8 x 25 burst + cruise, dolphin kick @ 1:00
    100 EZ

    3 x through:
    25 AFAP + 75 EZ
    50 AFAP, broken + 150 EZ
    75 @ AFAP or 100 pace, broken + 175 EZ
    100 @ AFAP or 100 pace, broken + 150 EZ

    R1 = free, break :10 @ each 25
    R2 = fly w/fins, break :15 @ each 25
    R3 = breast, break :30 @ each 25, 75 & 100 are AFAP in last round

    Total: 4150


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

    I was happy the pool was uncrowded and I had my own lane. Instead of the usual noodlers or occasional masters swimmer, there were college kids in many of the other lanes. I felt sloggish at first, but put in some fast times. I need to go through some of my past tapers and formulate a plan for the next two weeks. All I did this first week of taper was drop drylands. I hope some more folks sign up for NE Champs. Right now there are only 250+ as contrasted with 540+ at Long Beach on the left coast. Registration doesn't close until Dec. 3, however, so I'm sure more will sign up. And I wouldn't want to be swimming at LB with the 50 back and 100 IM the dead last two events of a 3 day meet.

    Hope everyone had a fantastic Thanksgiving. Mine was super relaxing.
    Categories
    Swim Workouts
  7. Friday, November 23, 2012

    by , November 23rd, 2012 at 03:24 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 53, pool at 77, 100% water clarity.
    Sunny skies with humidity at 49%

    Warm Up
    200 yds FR

    *Set 1*
    5x400 FR on 1min rest
    Build effort by 400, 1-5

    *Set 2*
    4x250 Kick on 1min rest
    #1-3 Free, #2-4 BR

    *Set 3*
    10x100 FR with 1min rest
    as 25K, 25S AFAP (no breath as able)


    200 FR warm down

    Comments
    • Another beautiful crisp SWF morning. Did FR endurance maintenance, FR/BR kicking, and FR speed.
    • Doing the FR AFAP with no breath was much harder than expected, and sometimes I cheated with a breath before the flip turn.
    • This is a good little pool for doing kicking sets, faster swimming with bursts and breath control, more so than doing distance swims.
    Categories
    Swim Workouts
  8. Nov 23 2012

    had a good 3K swim.

    warm up

    200 s
    100 K
    200 s

    main set

    4 x 150
    4 x 50 K
    4 x 100
    4 x 75 k
    4 x 200

    cool down

    200

    it has been a few weeks since my last swim. sometimes i feel like a 400 lbs of rocks and other times i feel like it was a good taper. getting into the water was good and i felt fast and efficient. guess my dryland workouts helped me keep inshape.
    Categories
    Swim Workouts
  9. 11.23.12 - Friday workout

    by , November 23rd, 2012 at 12:46 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Keith. Post Thanksgiving calorie burn today. Had to give blood at 7:30 AM so I tried to squeeze in 5K as quick as I could.

    SCY

    600 Warm up

    400 Pull - 4:30
    350 Pull - 4:30
    400 Pull - 4:30
    350 Pull - 4:30
    400 Pull - 4:30
    100 Easy
    Mostly just trying to make this set. The 350s helped a lot (about a 1:17 pace). Made 4:25, 4:30, 4:35 on the 400s.

    12 x 50 Kick - 1:00
    * 1-6 SDK w/ fins (cramped up bad on a couple of these)
    * 7-12 Kick w/ board, no fins
    100 Easy

    5 x 200 Backstroke pull - 3:00 (2:55, 2:50, 2:50, 2:48, 2:40)
    100 Easy

    6 x 100 Free - 1:45, Descend
    1:12, 1:10, 1:08, 1:05, 1:03, 1:02

    200 Easy

    (5200 Total)
    Categories
    Swim Workouts
  10. Thursday, November 22, 2012

    by , November 22nd, 2012 at 06:33 PM (I swim, therefore I am)
    Happy Thanksgiving!

    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 60, pool at 77, 100% water clarity.
    Sunny skies with humidity at 51%

    Warm Up
    200 yds FR

    *Set 1*
    1x2000 FR
    • Build effort by 500, 1-4


    *Set 2*
    10x250 FR on 1min rest
    did each 250 as:
    1. 100 smooth
    2. 100 strong
    3. 50 fast


    200 FR warm down

    Comments
    • Both FMAC and FGCU pools are closed today, tomorrow, and it is unlikely I will be able to get over to either one before Monday, so the neighborhood community pool is where I can swim the next three days.
    • Swimming in this little pool doing so many turns actually provides a good workout. However, it is mentally challenging to sustain quality stroke technique and turns with such repetition of laps.
    • It was a beautiful morning and the view is great as the pool & clubhouse overlook the first lake of the three small lakes in the Catalina Isle.
    Categories
    Swim Workouts
  11. Wednesday 11/22/12

    Wednesday 11/22

    AM only SCY

    600 @ 9:00 4/6/2 turns
    4x100 @ 1:40 SKDS (scull/kick/drill/swim)

    2x500 @ 7:00 pull w/ buoy + paddles + snorkel "super 500"

    5x200 @ 2:45
    2 @ PINK
    2 @ RED
    1 @ BLUE

    10x100 @ 1:20 PINK

    8x125 @ 1:40 100 kick/25 STRK w/ fins
    200 EZ kick w/ fins

    6x100 @ 1:30 odd: FR 4/6/2 even: I.M.

    Total: 5800
    Categories
    Swim Workouts
  12. Tuesday 11/21/12

    Tuesday 11/21

    PM only SCY

    1600 assorted kicking and drilling

    Total: 1600

    Was a busy day and had time to hop in and paddle around before coaching, but didn't really record what I did. It was all on the fly.
    Categories
    Swim Workouts
  13. Wed., Nov. 21

    by , November 21st, 2012 at 05:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ

    Main sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    5 x 20 free in & outs w/race pace turn @ 1:00
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    -- 3 free from a dive (12s), 3 back from starting blocks (13 low) trying to arch more. On one effort, I arched so much I though I would hit the bottom. Have to find some middle ground between too much arch and flat backing the start.

    3 x through w/paddles & fins
    100 smooth free @ 1:45
    100 EZ kick w/board @ 1:45*
    5 x 25 @ 100 pace, :10 break @ each 25
    75 EZ

    * I had intended to make the third 25 fast on these, but my legs were shot. Had some calf cramping issues today.

    10 x 25 w/paddles & parachute @ :45-1:00
    50 EZ

    Total: 3600


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

    Another fairly empty pool! So glad I could swim rather than shop for food and cook.

    The results from the Sprint & Relay Festival are up:
    http://www.warrentonmasters.org/even...tival-results/

    I see my 50 back split was only .03 off my WR ... if only I had taken another stroke at the finish.

    I checked my 100 breast splits. I had thought I was fried the last half length bc of the extra meterage. But I took it out in 39.0 (after going 38.2 in the open 50), so this was perhaps a bit too speedy. It felt fairly smooth and well under AFAP pace at the time. I was also trying to pull wider as Teen Fort said my pull was too narrow in the 50.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -11/23/20122

    by , November 21st, 2012 at 04:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30

    1 X 200 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM or stroke on 2:00
    Rounds 2/4: Free on 1:30
    100's: #1 moderate #2 build #3 fast
    Short break between rounds

    3 X 50 1:10
    1 X 100 kick 2:30
    Four rounds.
    50's: #1 moderate #2 build #3 fast

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  15. Wed Nov 21, 2012

    by , November 21st, 2012 at 12:26 PM (Ande's Swimming Blog)
    Wed Nov 21, 2012

    10 days till SCM meet

    Wedge starting blocks are installed on the north end in the UT Swim Center, not yet on the south.

    Mon: Lifted didn't blog, plan to lift again today
    Tue: Swam didn't blog, took it easy, did some sprints


    Whitney coached
    6:00 - 7:30 dove around 6:10
    SCY UT Swim Center diving well & main pool, both bulkheads are down and pool set up with 2 25 yard racing courses
    Swam with Mike, Jeff, Jim & Tyler
    beside Larry, Gull, Sloan, Keith, Chris, David, Dick


    Warm up
    went around 400

    Main Set

    assigned
    100 fast on 2:00 100 easy
    2 x 1 fast on 2:00 100 easy
    3 then 1 easy, 4 then 1 easy, 5 then 1 easy

    Did:
    25's & 50's on the fast
    mostly 25's

    then they did it again with 50's instead of 100's


    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  16. Tues, Nov. 20, 2012 7:30-9:00pm

    by , November 21st, 2012 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    The first half hour of practice from 7-7:30 was taken up by the awards from last weekend's meet over in eastern Washington. As a team we ended up in 3rd place. 1st and 2nd place teams had well over 100 swimmers each, and we only had 31 swimmers, but beat out another team with many more swimmers than us. Quality before quantity, right?

    We had a visiting swimmer who is in town for the holidays from the Sacremento, CA area. He's 17 and pretty quick. Said he was around a 4:55/5:00 500, a good breaststroker, and was a good IMer as well. Pretty much a duplicate of Jared who I normally chase in practice on a daily basis, so now I'm chasing two guys for a couple days.

    7:30--
    We got right to it with the workout, and basically skipped any type of true warmup...

    Our "warmup"/intro set:

    3 x 200 Free Desc. 1-3 @ LIFO + :15
    I went 2:20, 2:15, 2:11 hell of a way to warmup.
    3 x 200 IM Desc. 1-3 @ LIFO + :15
    went 2:40ish to maybe 2:35
    (1200/1200)

    Kick Set:
    8 x 150 SDK on back w/ short fins @ 2:15
    (1200/2400)

    Main Set:

    3 Rounds of 3 x 100 Free "get lots of rest" w/ 1:00 between rounds
    • Round 1 @ 1:20 (went 1:03/1:04/1:04)
    • Round 2 @ 1:15 (went 1:02/1:04/1:04)
    • Round 3 @ 1:10 (went 1:02/1:03/1:00) I tried to chase down the 'new guy' at the end
    200 EZ
    (1100/3500)

    Main Set #2:
    3 x 200 IM @ 4:30 Desc. 1-3 starting @ 85% effort
    went 2:31, 2:25, 2:21 <--pretty sure 2:21 is my best effort in practice
    (600/4100)

    500 EZ cooldown...did Free Pull

    ----------------------
    4600 Yards

    ================================
    494.20 miles swum (=869,793 yards, =795,338 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2012 results.
    Most recent milestone achievement: 400 miles on 10/02.
    5.80 miles (= 10,207 yards, = 9,334 meters) to next milestone (500 miles milestone).

    Looks like I'll potentially hit the mark for the Nike suit after Friday and Saturday's practices.
    ================================


    Now I have two days off from the water, and wondering about Friday night's practice. Coach John is out of town this weekend, but his assistant will be running the practice. This could be good, or it could be really bad.
    She may really try to kill us, which I'm actually looking forward to. But sharks 'n minnows and relays is a very close 2nd.

    Updated November 21st, 2012 at 01:26 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  17. Tuesday, Nov. 20

    by , November 20th, 2012 at 05:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    8 x 25 burst + cruise, dolphin kick @ 1:00
    100 EZ

    5 x (25 fly + 25 EZ) @ 1:00-1:10
    25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs
    50 EZ

    Did a set from HIT Workout #1:
    [ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins
    1st 50 = 200 pace @ 1:00
    1st 25 = 100 pace @ 1:00
    2nd 25 = AFAP @ 1:00
    2nd 50 = EZ @ 1:00
    1:00 extra rest between rounds

    100 EZ

    2 x (6 x 25 @ 100 pace + 100 EZ)
    -- one round breast dolphin w/fins & small paddles
    -- one round dolphin kick w/board & fins
    -- meant to do another round, but I was too blasted

    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Total: 3450


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

    Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn.

    I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.
    Categories
    Swim Workouts
  18. Tuesday, November 20, 2012

    by , November 20th, 2012 at 03:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Sunny skies with humidity at 57%

    Warm up:
    1x1000 RIMO by 250

    *Set 1*
    1x1200 IM as 50S(Strong)-50K(Steady)
    3 Rounds:
    1. 50 Fly, 50 BK Kick
    2. 50 BK, 50 BR Kick
    3. 50 BR, 50 FR Kick
    4. 50 FR, 50 D Kick


    200EZ BK/FR

    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    • 1-5 did 1:16
    • 6-10 went 1:15 to 1:06


    500 BK DPS with compact streamlining turns

    *Set 3*
    4x150 on 3:15 as 100 sculling, 50 FR Swim strong
    • on 50s did 30s


    *Set 4*
    3(4x50) on 1:00 RIMO
    • FR - 31, 30, 29
    • BR - 42, 42, 41
    • BK - 37, 35, 34
    • FLY - 36, 34, 33


    *Set 5*
    3x150 on 2:15, 3x100 on 1:30
    Pull with Bouy, Paddles, Tube
    • 150s - 1:48, 1:42, 1:40
    • 100s - 1:10, 1:08, 1:07


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Again the water was warm, but did not feel as warm as yesterday.
    • Set 1 - Worked the turns, underwater transitions.
    • Set 2 - Started out moderate, but was able to build to strong effort.
    • Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.
    • Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.
    • Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.

    Updated November 20th, 2012 at 04:49 PM by fdtotten

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -11/21/20122

    by , November 20th, 2012 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:10
    8 X 25 sprint kick :40
    1 X 100 swim

    10 X 100
    odd: IM on 1:45
    even: best stroke(no free) 2:00

    4 X 250 free 4:00
    150 cruise/100 fast
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  20. Sunday 11/18/12

    Sunday 11/18

    AM only SCY (swim meet)

    Warm-up:

    500 swim
    400 I.M. k/sw/dr/sw

    8x100
    1 @ 1:30 first and last 25 FAST
    1 @ 1:20 D1-4

    8x50 @ 1:00 kick D1-4, 5-8

    8x75 @ 1:15 odd: rolling I.M. even: 50 FAST/25 EZ

    8x25 @ :30 V.S.

    2x25 dive sprint

    Results:

    100 FR (lead-off split): 52.7
    100 BK: 1:03.9

    800 assorted warm-down between the two events.

    Total: 3950
    Categories
    Swim Workouts