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Swim Workouts

  1. 06.24.13 - Monday workout

    by , June 24th, 2013 at 03:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave and my son. Back to the daily grind. Still had some taper to enjoy this morning. I got further on this workout than I normally do:

    SCY

    600 warm up

    200 IM - 3:15/ 200 IM Kick - 3:45
    200 IM - 3:10/ 200 IM Kick - 3:40
    200 IM - 3:05/ 200 IM Kick - 3:35
    200 IM - 3:00/ 200 IM Kick - 3:30
    50 Easy

    200 IM - 2:55/ 200 IM Kick - 3:25
    200 IM - 2:50/ 200 IM Kick - 3:20
    200 IM - 2:45/ 200 IM Kick - 3:15
    200 IM - 2:40/ 200 IM Kick - 3:10
    50 Easy
    First round wasn't too bad. I switched to breaststroke kick for the second round. made 2:40 but couldn't kick hard enough to make the 3:10. Ended up throwing on fins and coasting through to the end.

    200 IM Timed (3:0?) Had to abort when my calf and foot simultaneously cramped on the fly. Tried to swim it off but after 25 yards, it kept getting worse. Stretched out really quickly on the wall and then finished as strong as I could.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -06/25/2013

    by , June 24th, 2013 at 12:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:30
    Swim all 6 @ 85/90%

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke-2 of each- 1:15
    Round 4: 25 sprint/25 easy 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Was supposed to be recovery day but not so

    by , June 24th, 2013 at 09:02 AM (Mixing it up this year)
    Air quality this weekend at the meet was bad. Did about average for most of my events considering I did not really taper. Had an awesome Sunday swim with the 200 fly, reminiscent of my times from 3 years ago but in finals I did more like my normal time.

    500 free
    500 free kick

    2times thru
    2x200@3:30 free w/paddles & bouy
    4x100@1:45 free w/paddles & bouy
    4x50@1:00 free

    100 EZ

    Total 3100 meters
    Categories
    Swim Workouts
  4. Workout 06/22/13: morning

    by , June 22nd, 2013 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    200 Swim/200 Kick/100 Pull/100 IM drill

    4 x 250 as:
    - 25 50 75 100
    - 25 50 100 75
    - 25 100 50 75
    - 100 25 50 75
    And
    25's FAST on 0:30 0:40 0:40
    50's 90% on 0:50 1:00 1:10
    75's 85% on 1:10 1:20 1:30
    100's Fast on 1:30 1:40 2:00
    (Pick an interval - I did the first interval)

    200 ez

    8 x 75 on 1:45 (kick/swim/pull)
    8 x 25 on :40 burst and cruise
    1 x 200 loosen and out
    (Masters/Rec/2800 yds/65 min)
    --------------------------------

    Had a great evening yesterday at my brother's house, visiting with my uncle and cousin out from California. Complete with ice cream cake! Got up this morning and joined GregJS and Meg at the pool for a good workout. I generally have the main sets vary either in distance or, in as in today's case, time intervals. Off to get in a motorcycle ride in this afternoon, then a few laps at the Relay for Life tonight with the family.
    Categories
    Swim Workouts
  5. Friday, June 21, 2013 6:30-8:30pm Fast Friday

    by , June 22nd, 2013 at 01:37 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull (I did 400)
    (1000/1000)

    8 x 100 @ 2:00 (Frees @ 1:45)
    2 of each stroke "still warming up"
    went 1:20s on the Fly, 1:30s on the Back, 1:45s on the Breast and 1:20s on the Free
    (800/1800)

    The rest of practice was all FAST, on John's sendoff, which gave us roughly a minute or so rest after the last person came in on each swim. Not exactly fun...

    400 IM - went 5:42 - not much slower than my last meet performance...granted, I did have a 101+ fever after that swim.

    400 Free - went 5:03 - not too shabby - trying to keep the 12 year old girl behind me
    (800/2600)

    4 x 100 w/ long fins and paddles @ 2:00 (1 of each stroke) Fly did w/ no paddles - 1:08, other strokes...blah

    4 x 100 Free w/ long fins and paddles @ 2:00 (went ~ 1:08s) - I can't really do flutter kick w/ fins, it gives me leg cramps after a while, so I just kick a little
    (800/3400)

    2 x 200 IM @ 4:00 (went 2:56 & 2:53)

    2 x 200 Free @ 4:00 (went 2:35 & 2:27)
    (800/4200)

    8 x 50 w/ long fins and paddles @ 1:30 (2 of each stroke) - Fly did w/ no paddles, went :29 & :30

    8 x 50 Free w/ long fins and paddles, avg'd :33ish, last one :28
    (800/5000)

    200 EZ

    -------------------------
    5200 LC Meters



    Now that was a tough, and very unexpected practice. I was happy with my 400 and 200 times in both the IMs and the Frees. My fly feels really strong now too. Even with working 60+ hours a week, I'm still feeling good in the water. We'll just have to wait a few more weeks to see how it goes in my next meet...even though I'm sure I'll be working right up till an hour or so before I swim each day.
  6. Friday, June 21, 2013

    by , June 21st, 2013 at 10:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79, Water temp 79
    Partly cloudy, humidity at 94%

    Warm Up - SCY
    --Dryland Bands
    500 FR as CU
    400 Fly as 4(25RA/25LA/50Swim)
    300 BK as 4(25K/50Swim)
    200 BR as 4(25K/25Swim)
    --Swim camp is done with LCM pool

    Warm Up - LCM
    400 RIMO
    4x50 IMO on 1:00, *38, 39, 46, 36

    *Set 1*
    1200 FR w/snorkel-(m)agility paddles-fins
    as 2(600 build by 100 steady to strong)
    ---200 BR Kick

    *Set 2*
    3(4x50 FR on 1:20) desc 1-4
    *34-33-32-31, 33-32-31-30, 33-32-31-30
    ---200 FR Kick

    *Set 3*
    6x200 FR on 1:00 rest, as 150CU/50Fast
    --300 BK/BR Kick by 50

    *Set 4*
    2(4x50 FR on 2:00, 1:00 rest) w/(m)agility paddles-fins
    *28-27-26-26, *27-27-27 (pool closed due to thunder/lightining)

    Warm Down
    ---Dryland Bands
    Warm shower

    Comments
    Slowly beginning to feel like I can swim all the strokes again. For now my freestyle endurance swimming has been moderate, with 3/4 catch up style. In this way, I have more energy and quality stroke technique to apply towards the quality swimming sets.

    I enjoyed Set 4, swimming the fast FR 50s with the fins and paddles. I seem to be getting a good freestyle speed from a strong kick and long stroke with smooth tempo into a slight increase in tempo the last ten meters. I was pleased with descending to :26s, but then my legs (kicking) were beginning to collapse on 50s #2 & 3 of round 2 in Set 4, so took an extra rest and 100 meter recovery swimming to attempt for good effort on final 50 FR, but was whistled out by the lifeguards due to incoming thunderstorm.
    Categories
    Swim Workouts
  7. Week 38 - Friday

    by , June 21st, 2013 at 07:58 PM (After a long rest)
    This week has been a tough week sleep wise. I woke this morning at 1.30am and did not go back to sleep. I did not have high expectations for practice but I did ok. I also left my swim equipment bag in my wife's car so did kicking on my back and all sets were swum straight today.

    warm up
    400 free
    6x50 catchp on 50

    Main set
    8x250 on 3.10 descend 1-4 and 5-8
    10x50 kick on 1min
    2x100 AFAP from the block on 3mins
    3x50 AFAP from the block on 2.30

    Warm down
    250 easy

    Total 3800meters

    The 250 set was really hard and I descended from 3.05 to 2.55. The 100s I went 1.02 and 1.01 and the 50s I went 28,27,28.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/24/2013

    by , June 21st, 2013 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00 1:45
    2 X 200 3:30 3:15
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    SCY

    8 X 50 kick 4 on 1:10 4 on 1:00
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:08 X 25 sprint :45
    Two rounds. All choice.

    WARM DOWN: 4 x 50 easy

    3700 M/Y
    Categories
    Swim Workouts
  9. Workout 06/21/13: noon

    by , June 21st, 2013 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    100 Fr/100 Bk

    10 x 100 on 1:30
    - odds Fr with some kicking
    - evens stroke

    Build a 200 IM on 2:50
    - did the IM as drill

    3 x
    - 4 x 50 Quarters Strong on :45
    - 100 kick on 3:00

    300 loosen and out
    (Solo/Rec/3400 yds/60 min)
    ----------------------------

    Nice finish to the day, swimming at least. My uncle Paul and cousin Kevin are visiting from California, so we are going to a cookout at my brother's house tonight. Time to relax a bit on a beautiful day off!
    Categories
    Swim Workouts
  10. Workout 06/21/13: morning

    by , June 21st, 2013 at 09:41 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/7 x 50 on :50 Burst+cruise/1 x 50 EZ

    Kick/Swim/Pull (board/Agility/Buoy)
    050 100 200 with snorkel
    100 150 300 with snorkel
    150 200 400 with snorkel
    200 250 500

    300 Loosen with and out
    (Solo/Rec/3900 yds/65 min)
    -----------------------------

    I skipped swimming on Wednesday morning before work because I was just too tired and don't want to repeat last year's performance of a nasty head cold heading into summer. Work continues to be busy, but still less stressful as our student is with us full time, so I am enjoying the "break" for now. It won't last long because the store in Rutland (about an hour north) had someone quit on Tuesday after not showing up for their shift. I'll be picking up a day a week there to help out until they get a replacement in.

    I slept in an extra half hour this morning and felt really good in the water. Not too many other swimmers so I didn't have to circle swim at all, which is a great treat. Planning to get back in at lunchtime.
    Categories
    Swim Workouts
  11. Morning warmup and the pool is too warm

    by , June 21st, 2013 at 07:23 AM (Mixing it up this year)
    Felt like 82 today, a little warm for a meet.
    Warmup is at 1:30 so this was pre warmup.

    Felt sore today, maybe I loosened up enough.

    500 free
    500 free kick w/zoomers
    5x200 odds free evens back
    8x50 from dive 15m breakouts then easy
    100 easy

    Total 2500 meters
    Categories
    Swim Workouts
  12. Thursday, June 20, 2013

    by , June 20th, 2013 at 06:46 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 79
    Partly cloudy, humidity at 88%

    Warm Up
    400 RIMO
    400 IMO as 50K/50DR each stroke

    *Set 1*
    5x50 Fly on 1:00 as 2RA/2LA/2 Swim, *43-41
    5x50 BK on 1:00 as 3DA/6 Swim, *44-42
    5X50 BR on 1:15 w/2 count glide, *54-50
    5X50 FR on 1:00 as 25RA/LA, 25 CU, *40-38

    *Set 2*
    3x400 IM on 2:00 rest, desc 1-3
    #1 EZ, #2 Steady, #3 as 50 EZ/50 Strong
    ---200 FR Kick

    *Set 3*
    1200 FR w/agility paddles-tube-buoy
    Do as 3(200 steady, 100 strong, 100 fast)
    --300 BK

    Warm Down
    400 FR Smooth

    Comments
    Feels like early season training with sore achy arms from drylands and the quality swimming sets done yesterday. After the workout in the FGCU parking lot it was dry and partly sunny, but then within one mile I was driving through down pouring rain, dark skies, headlights lights on, full speed wipers, etc for the next 15 minutes, then the rain stops and the sun shines through about two miles before arriving back at the office parking lot, which is completely dry. Typical SWF summer weather.
    Categories
    Swim Workouts
  13. Thursday, June 20

    by , June 20th, 2013 at 03:50 PM (The FAF AFAP Digest)
    950 EZ with 1 burst


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

    Took yesterday off. Was driving home from Pittsburgh anyway. Dragged myself to pool today. Still feeling very poorly, but a tad better after a short swim. Less than 48 hours for this cold to take its leave. It's not the cold so much but the fatigue that sucks right now. I have ratcheted down my expectations. Thankfully my focus event is on Sunday. Here's wishing for energy to seep back in soon!
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/21/2013

    by , June 20th, 2013 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds. Freestyle

    1 X 200 kick 5:00
    6 X 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 4:00
    3 X 100 IM 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy

    3800M
    Categories
    Swim Workouts
  15. Thursday 6/20/13

    Thursday 6/20

    AM only LCM

    "Recovery"

    So the team is travelling to a meet at the Rockwall ISD this weekend outside Dallas. I won't be attending, but still was given the option of doing the "3000 on the house" that the meet swimmers were doing. I jumped at the opportunity, but only got in 2100 before I called it quits. Just too broken down from all the fast racing sets I have done this week.

    400 swim
    4x150 @ 2:30 k/dr/bld w/ fins + snorkel
    5x200 @ 3:00 pull w/ buoy + paddles
    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  16. Easy day today

    by , June 20th, 2013 at 07:35 AM (Mixing it up this year)
    Nothing hard. Just easy since I am feeling beat up and I have the 400 free tomorrow.

    500 free
    500 free kick w/zoomers
    500 free w/snorkle
    500 breast kick
    6x50 from dive good breakout rest easy
    400 alt free/back easy

    Total 2700 meters
    Categories
    Swim Workouts
  17. Wednesday, June 19, 2013 6:30-8:30pm Legskin Time

    by , June 20th, 2013 at 12:23 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.
  18. 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
  19. Wednesday June 19, 2013

    by , June 19th, 2013 at 09:51 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
  20. 06.19.13 - Tuesday/Wednesday workouts

    by , June 19th, 2013 at 05:10 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)
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    Swim Workouts