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Swim Workouts

  1. Tue Jul 24, 2012

    by , July 24th, 2012 at 05:12 PM (Ande's Swimming Blog)
    Tue Jul 24, 2012

    Zones are 2 weeks & 3 days away
    I'm now training for speed & strength
    this week I'll work on 25's & 50's then
    next week 15's & 25's then after that
    rest & race prep

    Lifted yesterday & plan to lift tomorrow


    ~ ~ ~


    Whitney Coached
    LCM main pool
    6:00 - 7:30 dove in at 6:12
    swam with mike Tyler Ned
    beside Larry & Mary

    Warm Up (LCM)
    450

    Main Set (LCM)

    assigned: 4 rounds of:
    8 x 50 stroke on 1:30 FAST BEST AVERAGE
    (R1 FL, 2 BK, 3 BR, 4 FR)
    200 easy

    Did: 4 rounds 8 x 50 but did them
    odds: 25 fast 25 easy
    evens: 50 fast with extra emphasis on the 4th fast 50 in each round
    went
    FL 30
    BK 32
    BR 40?
    FL 29
    also did the 200 easy after each round


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -07/24/12

    by , July 24th, 2012 at 02:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00
    4 X 100 2:00
    1 X 300 5:15
    3 X 100 1:45
    1 X 200 3:30
    2 X 100 1:40

    SCY

    200 kick + 100 swim

    16 X 50 1:00 Choice
    Swim 3 fast/1 easy
    Easy swims on 1:30

    1 X 500 6:30
    1 X 400 5:15
    1 X 300 4:00
    1 X 200 2:30
    1 X 100 -
    Pull set. Negative split each swim.

    WARM DOWN: 4 X 50 easy 1:00

    4600 Y/M
    Categories
    Swim Workouts
  3. 07.24.12 - Tuesday workout

    by , July 24th, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Ray's wife, Charlie, Cameron and Kieth. Sam was tapering. I've sprained something in my chest that got progressively worse through the practice. Mostly hurt on backstroke. By the time we got to 50s, I put fins on and just kicked for a little bit. That helped some.

    SCY

    600 Warm up

    8 x 125 IM - 2:00
    100 Easy

    8 x 100 - 1:45 2 x (Kick, IM, Free, Pull Hard)
    100 Easy

    8 x 75 Sliding IM - 1:15
    100 Easy

    8 x 50 Kick w/ fins - 1:00 Down underwater, back easy
    100 Easy
    I alternated sdk on my belly and back. I can make it easily on my belly without a breath. I struggle to get past the flags on my back. Not sure if it is a comfort issue or something wrong with my technique.

    8 x 25 No breath - :45 Alternated fly/free

    200 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  4. Monday, July 23, 2012 5:30pm at the Y

    by , July 23rd, 2012 at 11:09 PM (Fast Food Makes for Fast Swimming!)
    Sore and tight...definitely need to do more stretching and dryland work as well. One day I'll get around to it...kind of like maybe changing the oil in my truck today.

    Warmup:

    5 x 100 Free @ 1:30

    Main Stuff:

    1 x 200 Free Pull @ 2:30 (went 2:15)
    1 x 150 Free Pull @ 1:52.5 (went 1:45)
    1 x 100 Free Pull @ 1:15 (went 1:08)
    1 x 50 Free Pull @ :37.5 (went :34)

    4 x 100 (75 Free, 25 Fly) @ 1:25 (went 1:07/1:08s)
    4 x 75 (50 Free, 25 Fly) @ 1:10 (went :51-:52s)
    4 x 50 (25 Free, 25 Fly) @ :50 (went :33-:34s)
    4 x 25 Fly @ :30 (went :15-:16s)

    300 swim stretch out.

    -------------------------
    2300 Yards

    I burned myself out on this stuff and had to retire from the pool for the evening after just 40 minutes. Oh well, I still felt good.


    ===============================

    Signed up for the NW Zone Short Course Meters Champs in Federal Way, WA. I know the meet's not until the 3rd week of October, but I like to get my stuff out there early. No backing out that way.

    Saturday will have: 400 Free, 200 Fly, 200 IM, 800 Free
    Sunday will have: 400 IM, 1500 Free

    Any other takers out there (other than the regular Northwesterners) that want to make a trip to Seattle for a good meet, this is your chance! Here's a link to the info if you're interested:
    https://www.clubassistant.com/club/m...1534&smid=3629
  5. Monday July 23rd - AM Swim

    Ocean City Aquatic Center, SCM

    600 various warmup

    6 x 100 @ 1:30
    4 x 100 @ 1:45 odd 50 back + 50 free, even 50 breast + 50 free
    3 x 100 @ :15 rest breast kick

    200 easy

    ** 2100 meters **

    My daughter and I were slow to get moving this morning so by the time we got to the pool we only had 40 minutes before the noodlers "water exercise" class took over for the entire pool. There were only two lanes open for lap swim, so I shared the "fast/medium" lane with a couple of college age women and a couple of masters age men. The disparity in speeds made it difficult to swim on intervals.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -07/23/12

    by , July 23rd, 2012 at 03:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15 5:15
    2 X 150 2:45 2:30
    3 X 100-descend- 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick-50 fast/50 moderate- 2:30
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    5 X 50 1:15
    Two rounds.
    50's: 1-4 are 1 of each stroke fast. #5 is easy free.
    #5 50 is on 2:00

    5 X 100-choice- 2:00
    First 50 and turn at 100%, easy finish.

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  7. Mon Jul 23, 2012 LCM

    by , July 23rd, 2012 at 01:34 PM (Ande's Swimming Blog)
    Mon Jul 23, 2012

    Zones are 2 weeks & 4 days away
    I'm training for speed & strength
    this week I'm working on 25's & 50's
    next will be 15's & 25's
    then rest & race prep

    plan to lift today

    Saturday, Jul 21 Swam
    Main set:
    assigned: drop down Set
    100's
    Starting at 2:00,
    drop 2 sec per repeat, (31 total)
    when you fail, skip a repeat, put on fins, attempt to resume
    Did:
    5 or 6 rounds of:
    1) 15M fast, 85 easy
    2) 25M fast, 75 easy
    3) 70M easy
    4) 50 fast 50 easy (fl 30's, bk 32)
    5) 70 easy
    then I got out with 20 min left


    Longhorn Masters Schedule Update: 7/23-7/29
    M T W 6:00 - 7:30 am, 12-115 pm
    Th Fr Sa 5:30 - 7:00 am
    meet at UT this weekend
    2012 TAGS

    **starting Aug 6th, the UT Swim center will close for 6 weeks We will use Mabel Davis pool during that time but we will only offer morning workouts

    ~ ~ ~


    Whitney Coached
    LCM main pool
    6:00 - 7:30 dove in at 6:20
    swam with mike chris ned & Kristyne
    beside Larry & Mary

    Warm Up (LCM)
    100

    Main Set (LCM)

    assigned: 5 rounds of
    3 x 100 fr on 1:15 or 20
    100 K easy
    3 x 50 on 35, 37.5, or 40
    50 easy

    Did:
    R1 3 on 1:20 warm up, 1 k, 3 x 50 on 40, 1 easy
    R2 I skipped the 2nd 100, swam easy speed held 1:10's & 9's



    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  8. Mon Jul 23, 2012 LCM

    by , July 23rd, 2012 at 01:31 PM (Ande's Swimming Blog)
    Mon Jul 23, 2012

    Zones are 2 weeks & 4 days away
    I'm training for speed & strength
    this week I'm working on 25's & 50's
    next will be 15's & 25's
    then rest & race prep

    plan to lift today

    Saturday, Jul 21 Swam
    Main set:
    assigned: drop down Set
    100's
    Starting at 2:00,
    drop 2 sec per repeat, (31 total)
    when you fail, skip a repeat, put on fins, attempt to resume
    Did:
    5 or 6 rounds of:
    1) 15M fast, 85 easy
    2) 25M fast, 75 easy
    3) 70M easy
    4) 50 fast 50 easy (fl 30's, bk 32)
    5) 70 easy
    then I got out with 20 min left


    Longhorn Masters Schedule Update: 7/23-7/29
    M T W 6:00 - 7:30 am, 12-115 pm
    Th Fr Sa 5:30 - 7:00 am
    meet at UT this weekend
    2012 TAGS

    **starting Aug 6th, the UT Swim center will close for 6 weeks We will use Mabel Davis pool during that time but we will only offer morning workouts

    ~ ~ ~


    Whitney Coached
    LCM main pool
    6:00 - 7:30 dove in at 6:20
    swam with mike chris ned & Kristyne
    beside Larry & Mary

    Warm Up (LCM)
    100

    Main Set (LCM)

    assigned: 5 rounds of
    3 x 100 fr on 1:15 or 20
    100 K easy
    3 x 50 on 35, 37.5, or 40
    50 easy

    Did:
    R1 3 on 1:20 warm up, 1 k, 3 x 50 on 40, 1 easy
    R2 I skipped the 2nd 100, swam easy speed held 1:10's & 9's



    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  9. Sunday, July 22

    by , July 23rd, 2012 at 11:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 back shooters @ :40
    5 x 50 caterpillar fly drill @ 1:15
    5 x 50 free @ :45
    50 EZ

    Main Set: Monster Kick w/fins

    8 x through:

    1 x 100 up tempo backstroke kick @ 1:45
    1 x (25 shooter + 25 EZ) @ 1:00
    1 x (25 fast dolphin kick w/board @ 90% + 25 EZ) @ 1:00
    1 x 50 EZ flutter kick

    -- Went 1:01, 1:01, 1:00, 1:00, :59, :59, :59, :56 on the 100 kicks
    -- Went 11 high-12 flat on dolphin kick 25s
    -- The shooters weren't all that easy after the up tempo 100 kicks

    100 EZ

    Total: 3450


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


    The pool wasn't too crowded for a weekend day. I got my own lane about halfway through the kick set. I'm still feeling pretty flattened from Saturday's dryland session, and it didn't even seem that hard. Re-commencing weights is always tough after an extended taper.

    I've been religiously icing the elbow and it feels somewhat better.

    HIT workouts are calorie torching:
    http://www.webmd.com/fitness-exercis...-burn-calories
    Categories
    Swim Workouts
  10. 07/21/12: Peaks to Portland

    by , July 22nd, 2012 at 11:44 PM (Maple Syrup with a Side of Chlorine)
    Another fair warning: long race report blog to follow ...

    This marked my third year swimming in the P2P 2.4 mile swim in Casco Bay, separating Peaks Island from the East End Beach in Portland, Maine. I first learned of this event after stumbling across the blog of Pat Gallant-Charette and asking our friends who live in Portland about this fundraising event for the YMCA in the region. Bobby had heard of it and had a kayak and a willingness to paddle for me, so I began my dive back into swimming (after a ten year + hiatus from the sport) by training for it. Most folks take the ferry out to the island in the morning (although one EC vet opted to swim it as a warmup this year), and after finalizing registration and a brief meeting we are sent off in one of four waves through the Atlantic Ocean to the finish line, passing Fort Gorges. Here is a link to the race map.


    Since the weather was forcasted to be beautiful, we headed up to Maine in two vechiles: Lena took Preston and our nephew Adam in the car and I took the motorcycle. It was cloudy until we hit the border of Vacationland on the five hour trek, but then the sun popped out and did not disappear the entire weekend. What a glorious ride! After checking in at the Y and picking up my packet on Friday, we met up with our Maine hosts and ate at Tortilla Flat before heading back to the house, where Bobby and I took a short motorcycle cruise around town and to the park overlooking Casco Bay towards Peaks Island:
    Click image for larger version. 

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    JBS contacted me earlier in the week to invite me to join the group that he and slknight swim with for a warmup at the outdoor Kiwanis Pool if I was up for it. I figured that I since I was able to get up to join tjrpatt in Philly for a 6am practice I could do the same in Portland, and Bobby and family was willing to get up so I dropped in for some pool tourism and about 400 meters are stretching out before the race. John gave me a ride to the ferry and I had a new friend, Jeff, snap this picture of your intrepid bloggers for your viewing pleasure:
    Click image for larger version. 

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    We reached to island and signed off on waivers and got our timing chip. In the process I met up with Bobby, who paddled out with a friend instead of boarding the ferry, and was able to pass off my clothes to him and get duct tape on my feet before the final morning briefings took place. Duct tape? Yes, since the beach is essentially a mussel bed with sharp shells and some rocks, so wading out to the start can be treacherous (I still managed a few cuts on my toes this year). I also finally met Pat before the swim, as I did not find her last year during a season where she completed both the English and Catalina channels. Pat rocks!

    There was a brief moment of silence to honor three pioneers of the race before a warmup period was allowed. After the my experience the first year, shivering in the cold between "warmups" and the start of the swim, I stayed on the beach and watched as the yakers departed from the beach and many got in some practice strokes. After a bit of work on the organizers part to clear the water and line up the waves of swimmers, I slowly entered the water with the first group to the end of the pier to await our sendoff, gazing past the waiting kayakers and towards the far end of the bay.

    As arms and legs started to flail at the start, I found myself towards the center of the pod as we made strides into the cool water, a balmy 64-65 degrees this year. I have gotten a little more accustomed to not only the "ice cream headache" from the cold water but also the bumping at the start of the race, and didn't really get to tied up with anyone besides the usual hitting of hands and tapping of toes. I was able to get my head fully submerged within twenty strokes, and got into a strong swimming pattern. I found Bobby easily off shore due to the American Flag sailing above his kayak, and we made our way out into the ocean. Overall the water was much warmer than last year, but we found some colder spots.

    Low tide occurred about an hour before the race started, so we ventured into the slack tide, which really didn't play into the swim until we rounded Fort Gorges around the halfway point. Bobby kept our line a little more to the west of the Fort, and we didn't have any issues until one of the swimmers without a kayak suddenly cut right in front of us. Bob moved from my right side to the left, then I saw legs appear out of nowhere! He kept heading towards the Old Port, until the police boat on the periphery pointed him in the right direction: we joked afterwards that he must have been swimming to the West End Beach! A few waves from the ferry splashed us around, but the water was fairly calm until the currents picked up after the Fort. I was about to get a quick drink when Bobby announced that we were at 34 minutes, which prompted me to forgo the feed and usual comedic banter to power on towards our goal.

    We were again able to pick off some of the swimmers that stayed on a line closer to the Fort, and as we came closer to the finish area I could see the beach was packed! This year saw the highest number of participants at 316, over half of them were first-time athletes and 19 of us swam "naked," without a wetsuit. As we approaced the boats floating just off the beach, we were joined by three other kayaks. I focused on a strong kick and a faster turnover as I made my way into the finish area. Again I did a few breaststroke cycles before trying to stand up, then did my best to jog out of the water to the finish line. I was excited to hear the announcer mention that "it looks like our first non-wetsuit swimmer is making his way up the chute," and looked up to see a time of 51:52 before seeing John on the beach. Susan was the first female to emerge without a wetsuit shortly after - note that both of them swam without a yaker!

    I met with my family and the Browns on the beach for pictures and celebration. After getting hosed off I took advantage of the free massage for swimmers before watching and cheering all of the swimmers into the beach. The harbormaster sounded the siren as the last swimmers reached the finish - Terry Swain, the aquatics director of the Y had waited near the boats offshore for all of the other swimmers to make land before finding her way there.

    We packed up the cars then headed into the Old Port for lunch at Flatbread before heading home for a nap! We finished off the day by wandering down to Old Orchard Beach for some seashell hunting and relaxing on the beach before eating our way back to the house. It was another great weekend for a swim, and by far the most pleasant on the weather front. Susan sent a link to the Press Herald writeup and agreed that everyone finished about two minutes behind the pace from last year, likely due to the tide. John also saw a link on The Daily News of Open Water Swimming site about the swim that I am sure Pat sent in.

    I can't wait for the excitement of next year's 32nd annual race with my friends in Maine! (I might even try to swim over to Peaks in the morning, but don't hold me to it too much) A lot of hard work goes into making this event happen, and I am very thankful that God has blessed me with a supportive family, a great team (including someone crazier than me that volunteers to kayak and his family, as well as Linda and Ron, who always cheer us on), all the volunteers, and the collective ability of all the swimmers to be able to raise money to help offer the benefits of the YMCA to folks who otherwise could not gain access to them.

    Here is a picture of the best wingman in the business, my yaker Bobby, before the race:
    Click image for larger version. 

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    Updated July 23rd, 2012 at 12:33 AM by rxleakem

    Categories
    Swim Workouts , Masters Swim Meets / Events , Open Water
    Attached Thumbnails Attached Files
  11. Sunday July 22nd - AM Swim

    During the summer, the Ocean City Swim Club has Sunday morning workouts at the beach in Longport, NJ so I drove over this morning to see if I could get some pointers on open water swimming. They had three buoys set up in a triangular 350 yard course, with lifeguards on hand for safety, to help novices, and one in case anyone "wanted a workout".

    Most people just got in the water and started swimming, but I wandered over to the people waiting for the lifeguards. It sounded like the novice group was for people that were nervous about the waves or about swimming in the ocean, so I went over to see about the workout and found that it was just me and the lifeguard, Erin. This turned out to be absolutely perfect for me because after she had me do a lap of warmup and another lap swimming at different stroke rates to see what effect that had in different currents, she asked what I wanted to learn and the "workout" turned into a 45 minute private lesson .

    We first swam a couple of laps working on sighting, which was much more difficult than I expected because of the swell. At first I frequently had to resort to breaststroke, but eventually I began to get a feel of looking when I was on the crest of a swell instead of the in the trough and did much better by the end.

    She also talked about drafting, which I thought I knew about about from lap swimming, but I was surprised when she said that the most effective position was right on the person's hip. This made sense once she explained it, but it isn't something I would have thought of myself. I was also surprised at first when she said that drafting someone can give you a psychological advantage as well as a physical advantage over them. I had to laugh when she said "people might not like you for doing it, but so what - it is an effective strategy".

    She had to leave early to get to work, so I swam a few more laps on my own after she left. All told I think I did 8 laps, so I went about 2800 yards.

    I am so happy I got up to do this today, it was exactly what I needed!

    Updated July 22nd, 2012 at 11:16 PM by eric.carlson

    Categories
    Swim Workouts , Planning
  12. Workouts (Week of 7/22)

    by , July 22nd, 2012 at 11:47 AM (Time-Crunched Swimmer)
    7/22 @ DRY 9 am
    600 Warm-Up (300 Swim, 200 Kick, 100 Drill)
    6x50 Swim Golf 1:00
    2x400 #1 Free, #2 IM
    300 Cool Down
    2000 Total

    7/25@ RCHS 7:30 am
    200 wu
    4x50 d/s 1:00
    4x25 kick :40
    100 ez
    100 fly from dive 1:02
    300 cd
    1000 total

    7/27 @ DRY 8:30 am
    300 wu
    8x50 d/s RIMO 1:00
    300 (alt. KSK by 100)
    3x50 1:10 #1-2 fly fast :32, :32...#3 easy free
    6x50 #1,2,4,5 fly 6 strokes/25 avg. 16 secs...#3 & 6 easy
    4x50 recovery swim down 1:00
    1500 total

    Updated July 27th, 2012 at 10:51 AM by kellys

    Categories
    Swim Workouts , Masters Swim Meets / Events
  13. 07.21.12 - Saturday workout

    by , July 21st, 2012 at 01:50 PM (Pete's swim blog)
    Between morning thunderstorms and donating platelets, I had to take Friday off from swimming. I don't like days off much and this morning was looking pretty bad as well. At about 3:00 AM, thunderstorms were so heavy, the sky was almost constantly lit by lightning. At 4:20, I woke my son up to take him to his grandparents house before I went to the pool. Still a good bit of lightning. When we left at 4:40, it was starting to break up a little and there was hope for a 5:30 practice. By the time I dropped him off and got to the Nat at 5:15, it was still raining but no more lightning. Practice was very light. I swam with Sally and Bob. There were a couple beginners and triathletes doing their own thing but it was surprisingly smaller than the weekday Dublin workout we have been having.

    SCY (Long course is done around here )

    500 Warm up

    200 Kick
    200 Pull
    200 IM Down drill, back stroke

    4 x 100 Odds IM drill, Evens IM (1:18 ish)
    4 x 200 Free - 3:15 (Descended 2:25, 2:24, 2:20, 2:19)
    4 x 100 IM Order, Drill down, stroke back

    4 x 100 Kick
    4 x 200 IM - 3:30 (Descended 2:55, 2:45, 2:43, 2:38)
    4 x 100 Pull - 1:30 (Descended 1:10, 1:08, 1:06, 1:02)

    4 times through:
    * 50 Stroke - 1:00 (IM Order by iteration)
    * 75 Free - 1:00

    Before I could cool down a rumble of thunder abruptly ended practice. Got a decent workout between storms.

    (4800 Total)
    Categories
    Swim Workouts
  14. Friday, July 20, 2012 5:30pm at the Y

    by , July 20th, 2012 at 11:48 PM (Fast Food Makes for Fast Swimming!)
    Another long week of work, and it's not over yet (Saturday to go). I finished last week with 62 hours, and it looks like this one will be another hour or so longer than the last - for 63 or so, provided we work a full day tomorrow.

    Got to the Y and was the first one there, so I was able to pick my favorite Lane #5, which is directly in line with the pace clock overhead at the "turn end" of the pool.


    Lane #6 is the one closest to the far side of the picture. It's also the most undesirable lane to swim in because of the big RED permanant bulkhead separating the lap pool from the deep tank. No gutters there for waves, and for some reason that is the lane that the "fast kids" were always in back in the day for swim team practices. I've swum wayyyyy too much in that lane, so take any other lane when I get the chance.


    Warmup:
    5 x 100 Free @ 1:30 (1:12-1:15s)

    Main Set:
    4 x 150 Free Pull @ 2:00 (1:45-1:48s)
    4 x 150 Free Pull @ 1:55 (1:45ish)
    :30 sec.
    8 x 100 Free @ 1:20 (1:10-1:11s)
    :30 sec.
    8 x 50 Fly/Free by 25s @ :50 (:38-:40s)

    while I was swimming the last set, another younger girl got in the lane next to me, and was swimming pretty much my speed. This of course drew my interest, as I don't see this very often at the Y pool. She's about 2 years out of college, and has been swimming to get in shape for the ChelanMan triathalon that she is swimming a relay with her two brothers, and the race is tomorrow. She's been swimming for a few weeks, and is in plenty of shape for an 800M OW swim. At her age she can't be that far gone from the sport. Well, I invited her to join me on the next set, and she accepted.

    8 x 125 IM (rotate the stroke of the extra length) @ 2:00
    I held 1:38-1:40s, and 1:43s for the extra breast ones.
    Didn't push too hard...I didn't want to scare away my new training partner. She definitely was a better backstroker than me...but most people are!

    Afterward said it was nice to swim with someone, but wasn't expecting to swim that hard.

    Finished with a 100 EZ and out

    ---------------------
    4000 Yards
  15. Sarasota Y Sharks Masters 5:30 AM Workout -07/22/12

    by , July 20th, 2012 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00 6:45
    4 X 100 2:00 1:45
    Two rounds. round 1 intervals left, 2 right.
    Descend 100's 1-4 on round 2.

    8 X 50 kick 1:15
    Descend 5-8
    1 X 100 swim

    SCY

    3 X 100 IM 1:45
    1 X 200 Im 3:30
    Two rounds

    4 X 300 pull 4:00
    Negative split and descend each swim

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  16. LCM FAST FRIDAY Jul 20, 2012

    by , July 20th, 2012 at 01:59 PM (Ande's Swimming Blog)
    FAST FRIDAY Jul 20, 2012

    Zones are 3 weeks away
    next week I'll work on 25's & 50's
    after that 15's & 25's
    then rest & race prep

    plan to lift todat

    Whitney Coached
    SCY main pool
    6:00 - 7:30 dove in at 6:08
    swam with Dave Van Dam, Max Beth tyler, todd, mike chris chris ned
    Jim & dick did 5k's

    Warm Up (scy)
    went around 600

    Main Set (scy)

    10 x 100 fr on 2:30 best AVE
    held 9's, 8's 7's & went 5 on 10

    400 easy

    10 x 50 on 2:00 best ave
    1) 50 DK no board
    2) 25 FL 25 easy
    3) 50 Flutter kick with a board

    did 50 FL on #10, got a foot cramp

    400 easy

    50 fl fast 28

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  17. Thursday, July 19

    by , July 19th, 2012 at 07:53 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville w/Susan:

    Warm up:

    500 various

    8 x 50
    odds = backstroke kick, 25 UW
    evens= drill

    Main Sets:

    5 x 100
    50 free + 50 back

    10 x 50
    25 fast + 25 EZ
    -- 2 backstroke kick & 2 backstroke
    -- 6 dolphin kick w/board & fins
    100 EZ

    3 x (6 x 50) w/fins
    1 = backstroke kick, 20-25 UW
    2 = fly drill, 15-20 UW
    3 = swim
    4 = backstroke kick, 20-25 UW
    5 = fly drill, 15-20 UW
    6 = swim @ 100 pace
    -- somehow, sprinter ADD, we did an extra 50

    150 EZ

    Total: 3100

    stretching/yoga/foam roller/RC, 30 min


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

    Beautiful day for an outdoor swim. The pool was slightly warmer than usual. We were told there is a broken part, which won't be replaced. Too bad. Cool water is so much more appealing.

    We managed to work around most of the noodlers. But there was one woman kicking very slowly in our lane with a kick board. I ran into her while doing backstroke and she yelled at me out for "not looking where I'm going." Pretty ballsy I thought, since she joined our lane, saw we were doing lots of backstroke and had her entire head out of the water.

    Almost wishing I was swimming at HP this weekend. Over 130 swimmers at the tank, many more than last week at UMBC. Hope it's not to hot for the swimmers.

    Updated July 19th, 2012 at 07:58 PM by The Fortress

    Categories
    Swim Workouts
  18. Thursday July 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    3 x 200 @ :15 rest, descend

    8 x 75 @ 1:15 with fins: 25 swim + 25 kick underwater + 25 swim

    8 x 50 @ :45 kick with fins

    3 x
    * 1 x 100 @ 1:45 pull with buoy and paddles, cruise
    * 4 x 25 @ :45 AFAP
    * 1 x 100 @ 1:45 pull with buoy and paddles, moderate

    8 x 50 @ 1:00 swim with fins, AFAP

    100 easy

    ** 3000 yards **
    Categories
    Swim Workouts
  19. Thursday 7/19/12

    Thursday 7/19

    AM only LCM

    600 100 swim/50 kick/50 drill

    16x50 @ 1:10
    4 BR (2 drill/2 swim)
    4 FR (2 drill/1 build to fast/1 half fast, half easy)

    300 pull

    Total: 1700
    Categories
    Swim Workouts
  20. Tuesday 7/17/12

    Tuesday 7/17

    AM only SCY

    500 swim (every 4th lap non-FR)

    2x
    400 @ 6:30 IM 50 kick/50 drill
    4x50 @ 1:00 kick
    4x100 @ 1:30 50 drill/50 swim IM order
    4x50 @ :40 cruise

    100 EZ

    Total: 3000
    Categories
    Swim Workouts