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Swim Workouts

  1. Thursday, June 6, 2013 5:00-7:00pm

    by , June 7th, 2013 at 12:24 AM (Fast Food Makes for Fast Swimming!)
    Rough day at work...11 1/2 hours of not fun. Finished off with helping to get a 30 HP (horsepower) waterpump and motor removed from the cherry line and replaced for the night shift. They had to delay production a few hours, and we had lots of (not) fun. Ended up with not a lot of break in between work and swimming today, but it is my last opportunity until next week, so I might as well do it.


    1000 Mix it up - did all Free

    Kick Set:
    12 x 100 SDK @ 1:45
    I started out around the 1:30 or so on the first few, then just faded back to barely making the interval. Kicking in LCM is just

    Main Set:

    6 (7) x 300 Free @ 5:15 - Odds EZ, Evens Fast
    I got permission to do the EZ ones as pull, and then go as fast as I could in the Fast ones. We had to do-over the 1st one since too many people were doing 1-stroke my coach calls it.
    I just suffered through this...slugging away near the back of the lane, but did complete it, and had a race with Jordan, our 13 year old girl phenom swimmer. Yes, I've now lowered my standards from trying to stay with Jared, down to little girls. I can't wait for SCY to come back!

    200 EZ

    16 x 50 IM Order 4x thru @ 1:00
    Fly was the only good thing here, but even that was tough today.

    200 EZ and out for award from the meet last weekend
    5500 LCMeters

    A picture of my 3rd place medal from the meet. Top 3 places got medals, the others through 10th ribbons. I was proud of this one against the kiddos.
  2. Thursday, June 6

    by , June 6th, 2013 at 04:03 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    4 x 50 single arm DPS fly @ :15 RI
    6 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    4 x 50 @ 1:15 w/fins
    -- 30+ m UW + cruise
    100 EZ
    Main Sets:

    8 x 30+ burst + cruise @ 1:15
    -- 4 SDK, 4 swim
    150 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    -- really focusing on when and where to breathe
    fly = 26
    free = 25 low
    flutter kick w/board = 29
    breast = 30

    8 x 50 DPS back w/fins & paddles @ 1:10
    150 EZ

    Total: 3200


    Pretty much the same workout I've been doing at Mason -- race simulation 50s, AFAP kicks, and technique work. I think that's exactly what I need for my 1 goal this summer. I feel like I could use more time for hypoxic work though. I feel the urge to breathe more in long course than short course. And it seems easier to hold my breath UW than on the surface. I want to take no more than 3 breaths in my 50 free and 50 fly. Don't think I can do it in 2.
    Swim Workouts
  3. Week 36 - Thursday in Alexandria

    by , June 6th, 2013 at 03:46 PM (After a long rest)
    I swam at the 5am workout this morning in the Waynewood park pool. The pool was 25m and was a really nice outdoor pool. I felt better in the pool today and the workout was a lot of fun. Both Dan and Brian who I know were at the pool; Brian swam in the 5am workout and Dan swam in the 6am practice(but I got a chance to talk).

    200 Swim
    200 Kick
    200 pull
    200 drill
    8x100 free on 1.30
    200 pull easy
    8x50 free on 40
    100 pull easy
    100 free fast
    16x25 free on 25
    100 pull easy
    50 free fast
    5x50 back easy on 50
    2x25 fast
    200 easy swum as swim, kick, pull, drill

    Total 3450 meters

    I held 1.08-1.10 on the 100 set, and 33-35 on the pace 50s set. The 100 free fast I went 1min. The 50 fast I went 28. I could not see the clock on the fast 25s. Despite feeling the lack of sleep from my week of travel I had a good workout and it was nice to catchup with Brian and Dan.

    Updated June 6th, 2013 at 03:57 PM by StewartACarroll

    Swim Workouts
  4. Wednesday 6/5/13

    Wednesday 6/5

    AM and PM SCY + AM Dryland

    AM Dryland:

    "EMOM" (every minute on the minute)

    4 pull-ups
    4 burpees
    10 air squats

    AM swim:

    400 swim
    8x50 @ 1:00
    odd: k/dr
    even: drill/bld
    8x25 @ :40 kick w/ fins under H2O N.S.
    50 EZ

    7x100 @ 1:25 kick FR
    8x50 BR kick
    4 @ :40
    4 @ :45 (I missed #5 on :40 so switched to :45)

    **This EMOM was every 2:00, instead of every 1:00
    5 push-ups + 25 dive sprint 0 breathes

    100 EZ

    Total: 2300

    PM swim:

    300 swim w/ fins + snorkel
    4x50 @ :50 swim w/ strapless paddles
    4x75 @ 1:30 k/dr/bld

    5x100 @ 1:15 get HR up (held 1:02s @ RED HR)

    100 EZ

    4x75 @ 1:20 D1-4
    3x100 @ 1:05 AE (after the first 3, I switched to 1:10, but held 1:05s...just not quite there fitness-wise yet)
    4x50 @ :50 200 PACE
    3x100 @ 1:10 AE
    RD1: 75/50 BR
    RD2: 75/50 FR

    200 EZ

    Total: 4600
    Swim Workouts
  5. Much needed recovery day

    by , June 6th, 2013 at 07:32 AM (Mixing it up this year)
    This was just a relaxed workout with NO intervals. Focus on stroke, body position, follow thru, etc.

    400 free
    300 breast kick
    400 free w/paddles & bouy
    300 free kick w/zoomers
    400 breast pull w/zoomers
    300 free kick w/zoomers
    400 back w/paddles & board
    500 free

    Total 3000 meters
    Swim Workouts
  6. Wednesday, June 5, 2013 5:00-7:00pm

    by , June 5th, 2013 at 11:16 PM (Fast Food Makes for Fast Swimming!)

    600 Free
    600 Kick w/ long fins (did SDK on back)
    6 x 100 Free Pull @ 1:45

    6 x 200 IM @ 3:15 (started at 2:55+, and dropped down to a 2:50 on the final one)
    not bad considering I was a 2:37 in the meet.
    200 EZ

    5 Rounds of:
    All with Paddles and Long Fins
    • 200 Free @ 4:00 ~70% effort
    • 100 Free @ 2:00 @ (50 - 100% effort/50 - 50% effort)
    • 2 x 50 Free 100% effort (200 pace)


    I felt like I was doing a pull set. My legs weren't kicking fast, and I just couldn't go. I took the paddles off for a test on the final round, and I did go faster and kicked a lot better. I think my mind is set to drag the legs like I have a pullbuoy whenever I have paddles on.

    4 x 50 Sprint @ 1:00

    300 EZ cooldown


    5700 LCMeters
  7. Wednesday, June 5, 2013, 800 M FR Pan American Championships

    by , June 5th, 2013 at 09:47 PM (I swim, therefore I am)
    A rainy soggy day as I drove the 90 minutes to Sarasota with my daughter, we arrived at noontime, checked in the meet/events and calculated I would swim about 4:40pm.

    The SCY warmup felt excellent, and I was confident I would at least equal my fictitious entry time. However my actual performance shocked me when I had some kind of panic attack after 100 meters to the point that I wanted to stop swimming and gasp for air. Rather than quit, I slowed down to warm up tempo, but was never able to get in the racing mode. I just do not know what happened as I did not even come close to the way I have trained in workouts.

    I will still do the 3K next week, but realistically what I will do afterwards is to focus on masters local meets in a range of events, learning how to better manage myself in pool competition as well as to only enter times I have actually done in a TT or a recent meet. It was foolish of me to enter an LCM championship meet without any recent actual times or meet experience in over 25 years. While I am mentally prepared to work hard at training, I seem to need more experience and confidence for competition.
    Swim Workouts
  8. Week 36 - Wednesday in Alexandria

    by , June 5th, 2013 at 06:14 PM (After a long rest)
    I am in The DC area this week with work and I had the pleasure of swimming with the Alexandria Masters team again this morning. On my previous trips I had swum indoors and today was in a new pool and outdoors. Despite the weather being chilly(compared to Texas) I had a good workout. The pool was a little shallow and the pool a little choppy but as usual the Alexandria team are so nice and welcoming. If anyone travels to DC and wants to swim with a masters team I highly recommend Alexandria Masters.

    3x200 swum as swim, kick, pull
    8x25 free on 25
    8x25 kick on 30
    4x100 IM on 1.45
    16x25 stroke on 30
    4x50 free on 45
    4x100 free on 1.40
    50 free with 10 seconds rest
    100 IM with 10 seconds rest
    200 back with 10 seconds rest
    100 free with 10 seconds rest
    50 free with 10 seconds rest
    4x50 swum drill,swim,kick,swim

    Total 3000 yards
    Swim Workouts
  9. Wed., June 5

    by , June 5th, 2013 at 04:11 PM (The FAF AFAP Digest)

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 50 chest press fly @ 1:10
    50 EZ
    10 x 50 smooth DPS free w/fins & paddles @ 1:00
    50 EZ
    4 x broken 75 free + 25 EZ
    -- no breath each 25
    -- break for :10 each 25
    50 EZ
    4 x 50 DPS backstroke w/paddles @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Total: 2800


    Just a recovery/technique workout today and then I will ramp it back up in LCM on Thursday and Friday. My son is finally home from college, which makes me very happy.

    Good luck to folks at the Pan Am Games!

    Updated June 5th, 2013 at 04:18 PM by The Fortress

    Swim Workouts
  10. 06.05.13 - Wednesday workout

    by , June 5th, 2013 at 03:48 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Back still hurts. My wife is threatening a dr appt. I really don't want to go that route but improvement has been slower than I like. In the pool it isn't so bad. I feel better swimming hard in the pool than I do laying around in bed.


    600 Warm up

    8 x 50 Pull - :50 2 easy/2 hard
    100 Stroke - 2:00
    8 x 50 Kick w/ fins - :50
    2 x 100 Stroke - 2:00
    8 x 50 IM Order - :50
    2 x 200 IM - 3:00
    8 x 50 Pull - :50 2 easy/2 hard
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    8 x 50 Kick w/ fins - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    ~2:00 Rest
    400 Timed Free (4:46)

    100 Cool down

    (5000 Total)
    Swim Workouts
  11. Hit 250 miles today

    by , June 5th, 2013 at 07:27 AM (Mixing it up this year)
    I was going to hit 250 miles even if I had to stay longer than normal. Today was supposed to be more of a recovery day but then I also had the milage goal too so ... the milage goal won out. Recovery day tomorrow.

    One other fantastic note......The kids have moved to an hour later, now there are 3 lap lanes which means.... NO MORE MANATEES!!!!

    10x50@:55 free
    500 free kick w/zoomers
    5x200@3:30 free w/paddles & bouy descend 1-5 went 3:18, 3:13, 3:09, 3:03, 2:57
    200 back kick w/zoomers
    400 back w/paddles
    6x100@2:00 free w/snorkle focus on 6 beat kick
    200 free EZ

    Total 3400 meters
    Swim Workouts
  12. Tuesday, June 4, 2013 5:00-7:00pm The Alaskans are coming...

    by , June 4th, 2013 at 10:54 PM (Fast Food Makes for Fast Swimming!)

    800 Free w/ every 3rd length Breast
    400 Free Pull
    8 x 50 Kick w/ board Odds EZ, Evens Fast @ 1:10

    Main Set:

    5 x 500 Broken into:
    1. 10 x 50 Fast @ 1:00 (went :35ish)
    2. 5 x 100 @ 1:20 (!!!!!!!) WTH!!! - made the first 1, kinda on the 2nd one, and then all downhill
    3. 2 x 200 @ 2:30, 1 x 100 Fast (I was about 2:45+ on the 200s)
    4. 8 x 25 Free (I did Fly) Fast @ LIFO; 1 x 200 Free FAST @ 2:30 (went 2:36), 1 x 100 Free Fast
    5. 2 x 250 Free @ :15 rest (I made these)


    8 x 50 w/ buoy (25 scull/25 Free pull) @ 1:10

    8 x 50 @ 1:10 Odds Fly/Back by 25s, Evens Breast/Free by 25s

    Cooldown with taking out the lanelines...our group got that task. I hauled on the reel...good arm workout on the LCM lanelines.

    4900 LCMeters

    I guess we have an Alaskan family that comes down here in the summertime for a while, and they train with the team. Their kids are fast, really fast. One boy about 15, and a girl about 17. They both kick my butt and everyone else too, besides Jared. Somehow the 3 of them were possibly making those insane intervals on the main set tonight. I was giving my best effort, but when the interval for 200s is about :10 slower than my recent meet time, I find that impossible. We did have a substitute coach tonight, so maybe she wasn't exactly sure of our times or something...or it was written to kick out butt. LCMeters itself does that to me...I don't need insane intervals on top of that!!
  13. Workout 06/04/13: evening

    by , June 4th, 2013 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    Did not get in a motorcycle but was able to help my wife plant the garden. I was in charge of tilling the east side of the garden and the potatoes while Lena worked in the new raised bed, using the hugelkultur method.

    Headed to the pool for Masters tonight with GregJS, Carol, and Erin:

    200 swim/200 kick/200 pull
    8 x 25 on :40 (various together)

    The "M" set as seen on David C's blog:
    - 50,100,150,200,150,100,150,200,150,100,50
    - Pick BASE of 1:20/1:30/1:45 (per hundred) - I did 1:20

    Added a 200 IM drill before
    - 2 x 25 sculling then
    - 4 x 50 active recovery and out
    (Masters/Rec/2650 yds/60 min)

    Great main set, although my arms were aching from the garden this afternoon. I came in right at 2:40 on the last 200 and 1:20 on last 100, so took an extra :20sr. Now, off to
    Swim Workouts
  14. Tuesday, June 4, 2013

    by , June 4th, 2013 at 05:10 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Cloudy, humidity at 74%

    Warm Up
    800 FR as 400 DPS, 400 Steady

    *Set 1*
    4x50 FR on 1:15
    * 34-34-33-33
    ---200 BK/FR by 100

    *Set 2*
    4x100 FR
    from dive, as 50 steady/50 strong

    Warm Down
    600 FR Smooth

    Did a similar workout yesterday. Tomorrow I drive up to Sarasota with my daughter where I will swim the 800M Fr perhaps sometime around 3-4pm. Tried out my new Yingfa jammer size M per jaadams1 advice (thank you), and it fits much better than size L.

    Updated June 4th, 2013 at 05:28 PM by fdtotten

    Swim Workouts
  15. 06.04.13 - Tuesday workout

    by , June 4th, 2013 at 05:06 PM (Pete's swim blog)
    Swam w/ Dave. Our first newly laminated workout sheet has vanished so we had to skip to workout #5. This one had lots of fly but the intervals weren't too bad. With a great deal of help, I was able to remove the cylinder head from my car last night. It was a complicated job but not as bad as the mechanics that were quoting me astronomical estimates made it out to be. This wasn't a good job for someone with a bad back and I don't look forward to putting everything back together in my condition. This morning, I was smarter and came to the pool armed with ibuprofen. I still don't have the flexibility I'm used to but I can do flip turns and swim fly now.


    600 Warm up

    2 Rounds of:
    * 25 Fly - :30 / 25 Free - :30
    * 50 Fly - 1:00 / 50 Free - 1:00
    * 50 Fly/50 Free - 2:00
    * 150 IM (75 Fly/25 bk/25 br/25 fr) - 2:30
    * 100 Fly/100 Free - 3:00
    * 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
    * 200 Fly - 4:00
    * 200 Free - 3:00
    * 50 Easy (Skipped on second iteration due to time)

    10 x 50 Pull - :45 2 easy/2 hard

    (4850 Total)
    Swim Workouts
  16. Tuesday, June 4

    by , June 4th, 2013 at 03:50 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    2 x 50 caterpillar fly drill w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00-1:10
    50 EZ
    6 x 30 UW + 20 EZ back kick w/fins @ 1:15
    50 EZ

    Main Sets:

    8 x 30 burst + cruise @ 1:15
    100 EZ

    4 x (50 AFAP w/fins + 250 EZ)
    fly = 26 high
    free = 25 mid
    breast = 30 high-31 flat
    back = 28
    -- very good times for me, but I was completely shot after these sprints

    4 x 50 DPS back w/agility paddles @ 1:15
    50 EZ

    Total: 3200 m


    Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.
    Swim Workouts
  17. Monday 6/3/13

    Monday 6/3

    AM only LCM + Crossfit

    AM swim:

    500 swim
    12x75 @ 1:15 50 FR/25 STRK I.M. order no FR

    15x100 AE
    5 @ 1:30 (held 1:18s)
    5 @ 1:25 (held 1:17s)
    5 @ 1:20 (held 1:16s)

    100 EZ

    Total: 3000


    800M run
    30 kettle bell swings @ 55 lbs
    30 pull-ups
    Swim Workouts
  18. Workout 06/04/13: morning

    by , June 4th, 2013 at 09:54 AM (Maple Syrup with a Side of Chlorine)
    Back in the water after a four day break ...

    400 Fr with snorkel/200 Back/200 IM drill
    4 x 50 on :50 (burst and cruise)

    10 x 150 on ~2:25
    - 50 = kick into
    - 100 pull w/ buoy (odd) or 100 swim with Agility paddles (even)

    4 x 50 on :50
    - 25 FAST IMO into
    - 25 Fr DPS

    200 Dolphin Dives in Deep with snorkel as loosen and out
    (Solo/Rec/2900 yds/50 min)

    Busy weekend. Worked all day Friday, then went to my wife's graduation ceremony on Saturday. She completed an AA in Liberal Studies from the Community College of Vermont, and all of the districts walked up north at Norwich University. Lena is the first in her family to complete a college degree and in doing so keep a promise to her grandfather made many years ago. I am so proud of her!
    Click image for larger version. 

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    Back to work on Sunday, when another heavy storm moved in, which is notable only in that the rain overpowered the roof and our brand new pharmacy was taking on water! It was 10 minutes before closing with two customers in line, so I grabbed plastic garbage bags to cover the registers/computers and had to write out hand labels due to a lightning strike that knocked the server out of commission. Leaving late, I headed up to the nursing home (after getting drenched) to lead the service as I do the first Sunday of the month, then back to work to officially close out the day and assess damage. After that, went to church were we celebrated Lena's accomplishment afterwards.

    Yesterday I had determined to get up to swim before work, and did so but went back to bed after figuring I wouldn't be able to stay on my feet for 12+ hours. So, four days dry (well, mostly) but very busy. Now a nice day off today, away from high heat and storms, so outside work will be tackled with the hope of a motorcycle ride before Masters practice tonight.

    Updated June 4th, 2013 at 10:14 AM by rxleakem

    Swim Workouts
  19. Fly, fly, fly away....

    by , June 4th, 2013 at 07:35 AM (Mixing it up this year)
    This became a fly day. The workout I wanted to do for back was the one I did last week and I decided to pull a different workout card. I have my workouts on index cards that are laminated so they hold up well around water.

    I probably did not warm down as well as I should but had to get to work.

    1000 free as 200S/200P/200S/200K/200S

    3 time thru with zoomers:
    1x200@5:00 fly kick on back
    2x100@2:30 fly held 1:45's
    4x50@1:15 alt 50 rt arm/50 lt arm

    200 free EZ

    Total 3000 meters
    Swim Workouts
  20. Monday, June 3, 2013 5:00-7:00pm

    by , June 3rd, 2013 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Spent 15 minutes getting the lanelines all situated in the pool. There was some disorganization with how they got reeled up after the meet last night. Plus some of our lanelines are short, and we have to figure out which extensions go in which "new" spots.

    It was pretty much a recovery day workout today, since 99% of the team was at the meet last weekend.


    600 Free
    600 Flutter Kick w/ board - Locomotive style: Each lane kicks the entire 600 EZ single file. The "caboose" has to sprint kick to the front to become the new "engine". As soon as they get there, the next person begins their sprint to the front. If done correctly :evilgrin: you can get the lane to speed up for a certain caboose person and they have to sprint kick for a longer period of time.
    600 Free Pull

    20 x 100 Choice @ 2:00 - stretch out or whatever
    I did every 5th one as 50 Fly/50 Free...all others were all Free.
    Held 1:22-1:23s on all of them

    16 x 50 SDK w/ long fins @ :55
    I held them between :45-:47 or so. Last couple I got down to :40s, and the final one was under :40

    300 EZ and out

    4900 LCMeters