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Swim Workouts

  1. Wednesday, June 19, 2013 6:30-8:30pm Legskin Time

    by , June 20th, 2013 at 01:23 AM (Fast Food Makes for Fast Swimming!)
    It was a colder and windier day in town tonight, so I decided to pull out my old $20 Finis Legskin that I purchased during the last SCY season that the now illegal suits were legal. Finis was closing out all their stuff for $20 a piece, since they couldn't be used for USAS swimming anymore. I should've got more. I use it now and then for swims, or in OW swimming if the water is warmer.

    The legskin was great though, it kept my legs nice and warm, plus I got the added buoyancy and speed effects from it, though I did have a drag suit over it as well.


    Warmup:

    800 Free
    (800/800)

    Little Ol' Kick Set:

    4 x 200 SDK on back @ 3:30 (was going around 2:50s or so)
    1:00 rest
    8 x 100 Flutter Kick (ended up doing SDK on back) @ 1:40 (around 1:25/1:30s)
    1:00 rest
    16 x 50 SDK on back @ :50 (:40-:45ish)
    (2400/3200)

    200 EZ

    (200/3400)

    Swim Set/Main Set:

    4 x 200 Free @ 3:15 (held 2:35 and under, fastest was 2:30) <--my last meet swim was 2:18
    1:00 rest
    8 x 100 Free @ 1:30 (held around 1:15s)
    1:00 rest
    16 x 50 Free @ :45 or some random interval...I was just following the group, but it was like :45, 1:00, :45, :45, 1:00, etc.
    --just survival swim on these, more of recovery w/ speed
    (2400/5800)

    200 EZ

    ----------------------------
    6000 LC Meters

    Boy was that legskin fun to practice in.



    Good set. I like doing freestyle in Long Course, and that's about it, well - Fly too is good. Because we did a heavy freestyle night, I can count on tomorrow being an IM/stroke day, so I may skip it. We'll see how work goes tomorrow.
  2. Wednesday 6/19/13

    Wednesday 6/19

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick/drill
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)
    400 EZ
    4x25 @ :30 build to FAST
    100 EZ

    2x
    6x50 @ 1:00 w/ fins 25 MAX EFFORT/25 EZ (averaged 12.8s)
    100 EZ
    4x50 @ 1:30 w/ fins + paddles (BEST TIME = 26.0)
    #1 - BEST TIME + 2 (28.0, 28.9)
    #2 - BEST TIME + 1 (27.0, 27.8)
    #3/4 - BEST TIME or better (25.1/25.0, 25.8/25.5)
    100 EZ
    2x100 @ :00 w/ fins + paddles (no interval, went in heats, BEST TIME = 58.2)
    #1 - BEST TIME + 4 (58.5, 1:08.0) <--- OOPS! Went to fast on #1, round 1, and then tried to over compensate on #1, round 2. Both were failed attempts!
    #2 - BEST TIME or better (55.4, 55.0)
    100 EZ

    300 EZ

    Total: 4900

    Crossfit:

    10:00 pseudo-AMRAP (wasn't trying to tally the number of rounds, the main focus was technique)
    - max kipping pull-ups
    - YTWLs (think shoulder rehab)
    - plank walk 20 yards (alternate 1 round forward, 1 round backwards)

    PM swim:

    200 swim
    300 swim w/ under H2O turns
    4x50 @ 1:00 kick/drill w/ fins + snorkel
    4x75 @ 1:10 light D1-4

    "Broken Swim/Race Rehearsal Day"
    4x75 @ :15 rest
    4x50 @ :10 rest
    (Broken 500 FR - 4:50.1)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 FL - 55.9)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 BR w/ fins - 50.1)

    8x50 @ :05 rest A.R.
    400 EZ

    Total: 3300
    Categories
    Swim Workouts
  3. Wednesday June 19, 2013

    by , June 19th, 2013 at 10:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Partly sunny, humidity at 88%

    Warm Up
    1000 RIMO by 250
    4x150 FR on 1:00 rest, build by 50 as (100RA/LA-4 strokes each/50CU)

    *Set 1*
    5(2x50 FR Fast on 2:00, 100 BK/FR) *32s-31s

    *Set 2*
    5x200 FR on 3:30 w/snorkel-agility paddles
    as 150 CU, 50 Strong
    ---200 BK/FR by 100

    *Set 2*
    3(2x50 FR Fast on 2:00, 100 EZ BK/FR) from dive off blocks
    *1)29.0, 28.3
    *2)28.4, 28.2
    *3)28.0, 28.5
    --300 BK

    *Set 3*
    1200 FR Steady SPL-24/26 with snorkel-agility paddles-fins

    Warm Down
    600 FR Smooth

    Comments
    After the 3K Swim last Thursday in Sarasota, I swam a few times in my community HOA pool, and then returned yesterday to regular training with a 5200 LCM IM and FR endurance workout. I will be phasing in daily IM/stroke sets, with three sessions weekly, focusing on high intensity swimming, and two sessions weekly endurance base training. In addition I have restarted my home dryland program with weights, bands, walking and calenthetics.

    Swimming the IM or stroke sets of Fly, Bk, and Breast currently feel weak and rough, which is my fault for swimming almost only freestyle the last six weeks. I hope that I will not do that again, since I previously would at least swim IM on recovery days. By the end of next week I expect to start swimming stronger in the IM and stroke again.

    At the FGCU LCM pool we can use the blocks (at both ends) almost any time. So now (after my 800 M Pan Pac disaster) about three times a week, I am doing timed sets off the blocks to get more practice and skills. Today I felt awkward on the dive 50 Free swims, but I would think eventually it will feel normal to dive off the blocks. Still, I was pleased to swim under :30 this first session on blocks starting out smooth and building each 50.

    Meets - looking at Clearwater, FL on August 3-4 with indoor LCM pool, and perhaps June Krauser meet in Fort Lauderdale, July 20-21. Depending on how I swim in workouts the next several weeks, possible events could be; 200 IM, 200 BK, 200-100-50 Fly, 200-100-50 Free.
    Categories
    Swim Workouts
  4. 06.19.13 - Tuesday/Wednesday workouts

    by , June 19th, 2013 at 06:10 PM (Pete's swim blog)
    Swam yesterday w/ Dave C and my son. Dave took today off. Yesterday, I swam about 2000 yards. Started w/ some underwater sdks w/ fins followed by some hard kick to 15m and finally some hard swims to 15m. Lots of rest inbetween. At the end, I did a 100 br broken at the 50. Went 37.5/37.5 for a 1:15. Not too good. I should be doing :35's. Maybe I'll be better w/o the drag suit this weekend.

    Today, I did a bit less yardage:

    SCY

    600 Warm up

    8 x 50 - 1:30 Underwater sdk w/ fins down/easy back
    50 Easy

    6 x 50 - 1:30 2x(Fly/Br/Fr) sprint to 15m, cruise
    50 Easy

    100 Free broken @ 50 for :10s (:56 - :28/:28) Not completely sure about this. My son took the times and I think he was being generous with the clock. It was probably closer to :29s or :29.5s. I'll take it as a confidence builder though.

    200 Cool down

    (1700 Total)
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/20/2013

    by , June 19th, 2013 at 01:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 3:30
    Three rounds. Round 1 intervals left, 2/3 right.

    4 X 150 kick 3:30
    Last 50 fast

    12 X 50 1:15
    Choice. odd: easy even: fast

    4 X 300 pull 5:00
    Descend 1-3--#4 is warm down

    4200M
    Categories
    Swim Workouts
  6. Week38 - Wednesday

    by , June 19th, 2013 at 09:36 AM (After a long rest)
    My Mum, Dad and Nephew arrived from England last night and are visiting for about 6 weeks.

    I woke up ahead of the alarm this morning and felt good. Today's practice was definately leg intensive and my legs were like jelly by the end of the workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    8x150 on 2.30 holding 1.30-1.35 and then treating water between 150s with arms up.
    100 easy
    12x50 kick on 55 descending 1-4,5-8,9-12
    8x50 half kick half swim with snorkel on 50
    100 easy
    3x100 AFAP free on 3mins

    Warm down
    100 easy

    Total 3500 yards

    On the 150 set I started on 1.35 and descended to 1.30 through number 8. These were hard due to the treading water with flutter kick and arms out of the water. I really worked the kick sets and on the 12x50 and descended from 40-35 which is the best I have done since the comeback. The fast 100s at the end I started out on 55, and then went 54, 54. I thought I saw a 3 on the last one but I am not sure. I was very pleased with the workout today.

    Updated June 19th, 2013 at 02:31 PM by StewartACarroll

    Categories
    Swim Workouts
  7. Recovery, sort of I guess

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

    500 free
    500 free kick w/zoomers

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

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

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

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

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

    Warmup:

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

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

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

    Main Set:

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

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

    300 EZ and out

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

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

    8 x 25 various as a group

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

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

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

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

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

    Lifted Thu & Sat

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


    Warm up scy
    went around 500

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

    100 IM fast went 1:01

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


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

    then had to leave

    Next Meets:

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

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

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

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

    6 X 200 IM 3:30

    WARM DOWN: 4 X 50 easy

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

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

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

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

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

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

    Total: 1250


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

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

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

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

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

    Tuesday 6/18

    AM only LCM

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

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

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

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

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

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

    Monday 6/17

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    400 @ :15 rest I.M. swim

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

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

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

    Total: 6100

    Crossfit:

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

    PM swim:

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

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

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

    Total: 2300

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

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

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

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

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

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

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


    Warmup:

    800 Free
    (800/800)

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

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

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

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

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

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

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


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

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

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

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

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

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

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

    4 X 100 kick 2:20
    1 X 100 swim

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

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

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts