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Swim Workouts

  1. Thursday, May 24

    by , May 24th, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters @ :40
    6 x 50 fly drills @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst to 15 m + cruise @ 1:00
    -- flutter kick w/board & fins
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    50 EZ

    4 x 25 burst to 25 m + cruise @ 1:00
    -- fast hands doggy paddle
    125 EZ

    1 x 50 back from blocks
    -- rolling start on 59.5
    -- high 28-29.0
    -- was deep on start, went slightly past 15 m on first length
    175 EZ

    2 x (broken 75 + 125 EZ)
    -- broken for :10 @ 25s
    -- did these with only a couple SDKs, felt utterly strange taking a billion strokes when I'm usually under 15 m.
    1 = fly, high 36
    2 = IM, 40
    -- I felt beat on the second one. Had planned on doing more 75s, but didn't feel any real AFAP left in the tank.

    10 x 25 breast pull w/parachute @ 1:00
    100 EZ

    Total: 3150

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

    Tomorrow I'm going to swim outside at the long course pool in Rockville MD. Better look for my mirrored goggles!

    Chris mentioned in his blog that Worlds would be a "double taper" for him. I hadn't focused on this wrt Omaha. But it is likely a double taper for me as well. I've never had 2 taper meets this close together, so I'm not sure how my body will react to it. Though resting some for the Albatross meet in March didn't seem to hurt Greensboro. Of course, long course is a confounding factor for me, and I'm now a better short course swimmer with the underwaters.

    I don't really have any expectations for Omaha. I guess I'd like to swim faster in the 50 fly and 50 back than I did last year. Otherwise, nada.

    Last year's long course 50s from Auburn
    32.5 50 back
    31.5 50 fly

    This year's SCY from Greensboro for comparison:
    27.2 50 back
    26.3 50 fly

    Supposed conversions from SCY to LCM
    (using great bay Masters converter):*
    31.4 50 back
    29.53 50 fly

    *I doubt these conversions are accurate for me because LCM deprives me of my kick weapon and forces me to resort to "arm swimming." I would bet that I take about the same # of strokes in my 100 SCY back and fly races as I do in 50 fly and back in LCM.

    Wait, where did Jazzy's blog go?



    Btw, I got this Brookstone massager for mother's day and it's awesome! http://www.brookstone.com/ineed-neck...ager-with-heat

    Interesting conjecture about whether kicking increases arm strength:
    http://www.swimmingscience.net/2012/...ntent=FaceBook

    Updated May 25th, 2012 at 10:38 AM by The Fortress

    Categories
    Swim Workouts
  2. Thursday, May 24 2012

    by , May 24th, 2012 at 02:34 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Today there was an Armada of gray white Cumulus clouds moving across the SWF blue sky of Fort Myers, Estero & Naples, yet somehow still allowing a steady flow of bright sunshine. Air temp of 83, pool temp at 78 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 200s 1-5 to 5K OW race pace effort
    500 Fly DR/S by 50

    *Set 1* - LCM
    1000 FR
    1. Swim as 2x400 - build each 400 by 100 to 5K race pace
    2. then 1x200 at 5K race pace finish effort


    500 FR kick with snorkel/board

    *Set 2*
    3000 FR
    Swim as 6x500
    • Build each 500 by 100s from cruise to 5K race pace finish


    EZ 100 FR

    Comments
    Arms/shoulders were tired and sore, did not want to do any intervals, but I got motivated by doing straight swims with descending effort pacing. Tried to imagine I was somewhere swimming in a calm clear lake.

    Tomorrow is a travel day, as also for many others this upcoming Memorial Day weekend, but I hope to get in for an hour swim on Saturday or Sunday morning, and perhaps Monday also. Tuesday is a return trip travel day, with Wednesday, May 30 being the next workout at FGCU Aquatic Center.

    Updated May 24th, 2012 at 02:51 PM by fdtotten

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/25/12

    by , May 24th, 2012 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    5 X 100 1:40 1:30
    1 X 200 3:20 3:00
    1 X 200 kick 4:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 easy swim

    1 X 50-25 fast/25 easy-
    1 X 50-25 easy/25 fast-
    1 X 50 fast
    1 X 50 easy
    Four rounds. All swims are on 1:10 interval.

    LCM

    1 X 300 free 5:00
    1 X 200 free 3:30
    Three rounds.
    Negative split and descend the 200's 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  4. 05.24.12 - Thursday workout

    by , May 24th, 2012 at 08:54 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. We did a "make it up as you go" workout today.

    SCY

    500 Warm up

    Dave B's Set:
    10 x 100 - 1:30 Odds Free, Evens IM
    I did these all IM shooting for 1:25 or better. Made them all on about 1:22 - 1:24. 1:19 on the last one.

    My Set:
    6 times through:
    150 Pull/50 Kick - 3:00

    50 Easy

    Dave M's Set:
    300 Free - 4:00 Hard (3:35)
    200 IM - 3:30
    200 Free - 3:00 Hard (2:18)
    200 IM - 3:30
    100 Free Sprint (1:04)

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  5. Wednesday 5/23/12

    Wednesday 5/23 (Channeling my inner sprint diva...Fort would be proud)

    PM only SCY (because my alarm did not go off this morning!)

    500 swim
    500 75 pull/25 scull w/ buoy
    10x100
    odd @ 1:40 k/s/dr/bld
    even @ 1:20 build FR

    1x400 @ 4:40 descend by 100s (4:17)
    2x100 @ 1:30 50 kick/50 build STRK
    2x200 @ 2:15 hold red HR (2:04, 2:02)
    2x100 @ 1:30 50 kick/50 build STRK
    4x100 @ 1:05 hold red HR (1:03, 1:04, 1:04, 1:03) <-- cramped up so these were not so good
    2x100 @ 1:30 50 kick/50 build STRK

    4x50 @ 1:00 V.S. kick
    8x50 @ 1:00 V.S. swim (4 STRK, 4 FR)
    100 EZ

    and then...(with Doug Martin standing over me to help me further channel my inner sprinter)

    1x (didn't have time to do it 2x as written)
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins on power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ 20 lb waist/back weight AFAP
    6x50 @ 1:15 swim w/ fins on power tower AFAP
    100 EZ
    1x50 FAST from dive (28.5 BR)

    100 EZ

    Total: 5650
    Categories
    Swim Workouts
  6. Wednesday, May 23, 2012 5:00am & 5:00pm

    by , May 23rd, 2012 at 09:51 PM (Fast Food Makes for Fast Swimming!)
    Morning splash:

    200 Free
    300 Free Pull
    10 x 50 SDK on back w/ fins @ 1:00
    100 Free

    didn't feel like swimming much today after yesterday's self-imposed butt kicking, so I did a lot of talking about Canadian Nats with those who asked.

    Then with the group for the last 10-15 minutes:

    1 x 50 AFAP FlutterKick w/ board (went :36) This is definitely a PR

    10 x 25 Swim (with same type of kick that was just done) @ :05 rest
    **I chose to do the set as 10x25 Fast Kick w/ :05 rest alongside the others.
    Was probably holding around :18-19s +- a few seconds

    100 EZ and out

    ----------------------
    1500 Yards

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

    P.M. Workout:

    I saw that KarlS had commented about one of Ande's workouts on the HVT workout forum, so I decided to give it a shot, of course in SCY at the YMCA pool.

    5 x 200 Free @ 2:45 w/up (held 2:30s for 3, then decended to 2:22)
    1:00 rest
    1 x 100 Fly Sprint from push (went 1:03)
    1:00 rest

    4 x 200 Free Pull @ 2:35 (held 2:15-18s)
    1:00 rest
    1 x 100 Back Sprint from push (went 1:14) UGH! my quads almost cramped during this
    1:00 rest

    3 x 200 Free @ 2:25 (held 2:17-2:20s)
    1:00 rest
    1 x 100 Breast Sprint from a push (went ouchy!)
    My quads cramped as I pushed off the final turn, and I don't think I would've been too fast anyway, because I had that "don't cramp on me" feeling from the start of the race.

    100 EZ and out

    -------------------------
    2800 Yards

    4300 Yards for the day
  7. Wednesday May 23 - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    Warm-up (1100)
    500 swim before practice began
    2 x
    * 1 x 50 @ 1:05, 25 kick + 25 swim
    * 1 x 50 @ 1:00, 25 drill + 25 swim
    * 1 x 50 @ 1:00, swim
    * 1 x 150 @ 2:15, easy free

    Set I (900 set / 2000 total)
    4 x
    * 1 x 50, 25 fly + 25 free
    * 1 x 50, free
    * 2 x 50, 25 back + 25 free
    * 2 x 50, free
    * 3 x 50, 25 breast + 25 free
    * 3 x 50, free
    * 2 x 50, 25 back + 25 free
    * 2 x 50, free
    * 1 x 50, 25 fly + 25 free
    * 1 x 50, free
    All @ 1:00

    Set II (600 set / 2600 total)
    4 x
    * 1 x 50, 25 build + 25 easy
    * 1 x 50, fast
    * 1 x 50, easy
    All @ 1:00 pull with buoy and paddles,

    Wrap-up (200 / 2800)
    200 easy

    ** 2800 meters **

    Updated May 23rd, 2012 at 08:38 PM by eric.carlson

    Categories
    Swim Workouts
  8. Wednesday, May 23 2012

    by , May 23rd, 2012 at 01:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center
    Clusters of puffy white clouds across a blue sky, intermittent sunshine, for another lovely SWF morning with air temp of 80, pool temp at 79 with excellent water clarity.

    Warm Up
    400 FR

    *Set 1*
    3(4x50 on :50, 2x100 on 1:40) with 1:00 rest between rounds
    • did :37 on 50s and 1:17s on 100s


    400 FR kick with snorkel

    EZ 200

    *Set 2*
    8x50 on 2:00 max 4 breaths

    Results:
    1. 35
    2. 33
    3. 33
    4. 32
    5. 33
    6. 32
    7. 32
    8. 31


    EZ 200

    *Set 3*
    10x100 on 2:00, Goal Time 1:15

    Results:
    1. 1:14.7
    2. 1:14.3
    3. 1:14.4
    4. 1:14.5
    5. 1:14.2
    6. 1:14.0
    7. 1:13.7
    8. 1:13.8
    9. 1:14.5
    10. 1:11.6


    *Set 4*
    1x1000 FR Cruise with paddles DPS

    EZ 100 FR

    Comments
    Set 1 felt just ok because it took more effort then expected to do 50s at 37 and 100s at 1:17.

    I was not trying to sprint on Set 2, just smooth and controlled with a long stroke and a firm steady kick to make the 4 breaths per lap. I was barely getting my breath back before pushing off on the next 50, but make a faster effort on the last one.

    Set 3 was really hard. I could only have done this with Coach on deck. After each swim, I was still gasping for air just before it was time to go again. By the 6th 100, I realized I could hold the pace, so then on the last one, Coach told me to go 1:12 or better! The first 50 was OK, and the 2nd 50... all I can say is that I made my best effort.

    After the 1000 cruise my FR stroke felt better and I was satisfied with the workout results.

    Updated May 23rd, 2012 at 09:00 PM by fdtotten

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/12

    by , May 23rd, 2012 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15 5:00
    2 X 150 2:45 2:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 swim

    4 X {4 X 50 Rounds 1-2-4 1:10 Round 3 1:20
    Round 1: fly
    round 2: back
    round 3: breast
    round 4: 1 of each

    3 X 100 free 1:35 1:40 1:45
    1 X 100 free FAST 2:00 2:00 2:00
    Three rounds. read left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  10. Tuesday May 22

    Warm-up (1200)
    2 x
    * 200 swim
    * 200 drill - 50 zipper, 50 scull + flutter kick, 50 catchup, 50 swim DPS
    * 2 x 100 @ 1:45, descend

    Set I (300 set / 1500 total)
    300 yards various fooling around with the monofin, trying to figure out what is and is not possible

    Set II - Swim (1000 set / 2500 total)
    2 x 100 @ 1:30, 1st long, 2nd fast
    4 x 75 @ 1:15, odds long, evens fast
    6 x 50 @ :55, odds long, evens fast
    8 x 25 @ 30, odds long, evens fast

    Set III (200 set / 2700 total)
    200 more yards fooling around with the monofin, counting kicks per lap going slow and fast, trying to figure out turns, etc

    Wrap-up (500 / 3200)
    6 x 50 @ 1:30 hypoxic, breaths per 50: 0, 1, 0, 0, 0, 0
    200 easy

    ** 3200 yards **

    ************************************

    All of the chatter around here about using a monofin as a training tool piqued my interest, so I decided to try it myself. I ordered mine from SwimOutlet (hint, 2nd FedEx shipping cost the same as standard 5 day) and when it showed up my first thought when the FedEx woman handed me the box 3' x 3' box was "holy crap, this thing is big". Luckily the monfin isn't quite as big as the box, but it is much bigger than I guessed from the diminutive photo on the website so my next thought was "I hope I can find a bigger mesh bag".

    I saw Fort's advice to ease into MF training, so today was really just playing around trying to figure out how to drive the thing. I can tell already that my propensity for leg and foot cramps will be a challenge as I got several of each, but I have had far fewer cramps lately so I am hopeful that it won't be too much of a problem. I am afraid that flip turns may be a challenge because of the lip on the edge of our crappy gutter-less pool, but we'll have to see.

    Updated May 26th, 2012 at 10:05 PM by eric.carlson (Correct styling)

    Categories
    Swim Workouts
  11. 05.23.12 - Wednesday workout #01, zoomer test drive

    by , May 23rd, 2012 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. We conviced Dave C to join us (who reads this). Tried out his new zoomers... more on that later.

    SCY

    400 Warm up

    3 x 100 Free - 1:35 (Did backstroke)
    3 x 100 Free - 1:30 (Did first one br, rest free)
    3 x 100 Free - 1:25 (Did #1 and #3 IM)
    3 x 100 Free - 1:20
    50 Easy

    1650 Timed, Open turns every 300, descend
    100 Easy
    I went 21:50 - (3:55, 3:55, 3:40, 3:45, 3:40, 1:55)
    Took the first 600 out too easy and Dave got way ahead of me. By then, I was 25 yards back. Picked up the pace to try and catch him. Made a dent in his lead but he held 1:15s all the way through and came in 10 seconds ahead of me.

    50 Kick w/ Zoomers - Dave got a new pair of Finis Z2 Gold Zoomers that I test drove. I don't use fins a lot... typically just on Saturdays. When I use them, I use something like these Speedo v-cut fins. The problem with the Speedo fins is that I tend to wear them out quickly and end up wrapping them in duct tape to extent their life.

    This was my first time to try Zoomers. I knew ahead of time they would be different so it was not big surprise when they felt much different. I wear size 11 1/2 shoes and these were for size 10-11 1/2. I expected them to be fairly tight since I was on the upper end of the size range for the fin. Yet, I found them to be very loose and at times they felt like they would fall off... but they never did. I found it much easier to keep a higher turnouver rate than with my other fins. My kick with them was much closer to how I normally kick but I was a bit faster.

    My first test was about 20 yards of underwater SDK on my back. I expected to get 10-15 yards and have to surface. But I ended up getting to the flags on the other end of the pool. Turnover was much faster than with my other fins but it didn't wear me out like I expected it to. I could have easily made the entire 25 yards but I wasn't big on pushing my lungs after a 1650.

    I flipped over on my belly and kicked a few yards to the wall. Same feel as the SDK really. Faster turnover than w/ my fins but not quite as much speed. At the wall, I turned and sprinted 12 yards of freestyle. This actually felt better than with my fins. It felt more like my normal sprint since I could get a much higher turnover.

    The last 12 yards I swam breaststroke. I could actually turn the Zoomers out enough to catch water on the propulsive phase of the breaststroke kick. Not as efficient as w/ my normal br kick but with some practice, I think I could improve this a lot. No way I could do that with my fins.

    Overall, I'd say it is just a "different" experience. Nto better, not worse than my fins. I could definitely benefit from Zoomers like these but I don't have an immediate desire to go buy some. Lots of fun though. Thanks for the test drive Dave!

    4 x 100 Free - 1:30, Kick fly in 1st, 2nd, 3rd, 4th length
    4 x 100 IM - 2:00
    4 x 100 Free - 1:30, Kick free in 1st, 2nd, 3rd, 4th length

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  12. Tuesday, May 22, 2012 5:00am & 5:00pm PWB-mania

    by , May 22nd, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    What better way to get back into training after a taper meet than to tackle two PWB-type workouts in the same day!??!

    A.M. Workout

    300 Free
    300 Free Pull
    8 x 50 SDK on back w/ fins @ 1:00
    400 IM Drill

    My training buddy Casey in the next lane had the "Ode to Geek" workout lined up ready to go, so I told him I'd join him for the remainder of my available time. Used his intervals

    3 x 100 Free Pull @ 1:30 (1:03-1:04s)
    1 x 800 Free negative split @ 10:00 (went 4:39/4:41 for a 9:20 total)
    *Casey went 9:25ish
    *Casey only swims 1-2 days a week with masters, but trains full time for Oly. distance triathalons. He was a year round swimmer with me on the local club team back in the day.
    3 x 100 Free Pull @ 1:30 (1:04s)
    1 x 600 Free negative split (only did 200 of this and got out to get to work) went 2:15

    -----------------------
    3000 Yards

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

    P.M. Workout at the Y

    5 x 100 Free @ 1:30 w/up (1:10s)

    PWB's There Be Monsters set (edited slightly for even more fun)
    Patrick's set had the IMs slowly reducing in distance (400, 300, 200, 100) but I decided to keep them all 400s.

    1 x 100 Free @ Base -:05 (1:10) went 1:03
    1 x 400 IM survive it (went 5:14) @ 6:00ish

    2 x 100 Free @ 1:10 (went 1:04/1:08)
    1 x 400 IM survive it (went 5:17) @ 6:30ish

    3 x 100 Free @ 1:10 (went 1:03/1:08/1:09)
    1 x 400 IM survive it (went 5:21) @ 7:00ish

    4 x 100 Free @ 1:15 (went 1:05/1:09/1:10/1:11)
    changed interval for my benefit
    1 x 400 IM survive it (went 5:18) Happy with this

    You know how hard it is to push off for a 400 IM with about 1-2 seconds or so of rest after repeat 100 frees?? I don't advise it!

    100 EZ

    10 x 25 Kick fast w/ board @ :35

    50 EZ

    ------------------------
    3500 Yards

    6500 Yards for the day

    Updated May 22nd, 2012 at 10:29 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  13. Tuesday 5/22/12

    Tuesday 5/22

    PM only LCM + Crossfit

    PM swim:

    400 (100 FR/200 IM K/dr/100 FR)
    4x100 @ 1:30 D1-4
    6x100 @ 1:45 kick w/ fins and board 3 FR/3 FL D1-3, 4-6
    100 EZ

    10x150 @ :10-:15 rest (first 6 w/ snorkel)
    2 50 kick/50 scull/50 pull buoy only
    4 50 R arm/50 L arm/50 DPS buoy + paddles
    4 odd: 50 FL/50 BK/50 BR, even: 50 BK/50 BR/50 FR
    100 EZ

    5x100 @ 2:00 w/ fins FL
    #1 50 @ 100 pace/50 EZ
    #2 75 @ 200 pace/25 EZ
    #3 EZ
    #4 25 cruise/50 fast (working the wall)/25 EZ
    #5 100 fast (:57)

    400 EZ

    Total: 4000

    Crossfit:

    3x (1:00 per exercise)
    ball slam cleans w/ 20 lbs ball
    burpees
    row (on erging machine)
    pistols
    shoulder press w/ 45 lbs bar
    REST
    TRX band rows
    Categories
    Swim Workouts
  14. Tue May 22, 2012

    by , May 22nd, 2012 at 04:19 PM (Ande's Swimming Blog)
    Tue May 22, 2012

    Whitney Coached
    scy diving well & Main pool
    6:30 - 8:00 dove in at 6:35ish
    swam with Mike, Kelly & Jim
    beside Todd Tyler & Larry

    Warm Up (scy in diving well)
    swam easy, prob 500

    Main Set (LCM)

    5 x 200 fr desc on 2:45
    think I went 2:08 or 9 on #5
    1:00 rest

    100 fl fast
    went 63

    4 x 200 fr desc on 2:45
    1:00 rest

    100 bk fast
    went 63?

    3 x 200 fr desc on 2:45
    1:00 rest

    100 br fast
    went 1:14

    2 x 200 on 2:45
    1) 75%
    2) 85%

    100 fr fast
    went 56

    200 easy

    8 x 100 IM on 1:40

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  15. Tuesday, May 22, 2012

    by , May 22nd, 2012 at 03:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    -- Shared a lane with Speedo, who was doing a "D practice," much of the time.

    Warm up:

    300 various
    10 min hottub with Speedo
    300 various
    12 x 25 shooters
    -- 6 back, 6 belly
    5 x 50 fly drill
    50 EZ

    Speed/Power Sets:

    8 x 25 burst + cruise
    100 EZ

    1 x 100 AFAP back w/fins
    -- 51
    -- legs were toast on last 25
    400 EZ

    -- whilst I was doing the bursts and fast 100, Speedo Mr. Race Simulation cruised a 1000 for time to prep for his tri, 12:55

    1 x 75 fly w/fins
    -- 38
    275 EZ

    1 x 50 AFAP breast w/fins
    -- 28 mid
    -- Speedo had just crawled out of the hottub, again, and said I was 13+ at the 25
    200 EZ

    1 x 50 AFAP fly w/fins
    -- 23 mid
    200 EZ

    8 x 25 breast pull w/parachute @ 1:00
    -- I was thinking that this is good for the top of my fly pull as well
    100 EZ

    8 x 25 w/parachute @ 1:00
    odds = backstroke kick on surface
    evens = free
    100 EZ

    Total: 3450 (just killing Patrick on the gtd )


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

    1. Found a $197 direct flight to Omaha leaving on Thursday at 1:50 pm out of National. Going to sign up for Omaha later today. Friday: 50 free/100 back, Saturday: 50 back, Sunday: 50 breast & 50 fly. May possibly do a 50 split in my 100 back; I'll decide closer to the meet. Probably should just do the whole super long damn thing. Kicking <30% of the race is daunting.

    2. I think drylands & 90 minute intense yoga are too much in addition to swimming. Everything was tired today. I may wait on the intense yoga classes until after nationals.

    3. Not sure when to quit drylands. I'm contemplating following the Q model and stopping them at the end of May so I can really bring it during practice for a couple weeks pre-taper. Not sure. Thoughts?

    4. I probably need to do some timed efforts with virtually no SDK. That will feel awkward. Long course sucks.

    5. Will stretch and do rehab during American Idol tonight, which I always watch with Lil Fort. Thank god my least fave screamer got booted last week.

    Updated May 22nd, 2012 at 03:52 PM by The Fortress

    Categories
    Swim Workouts
  16. Tuesday, May 22 2012

    by , May 22nd, 2012 at 02:57 PM (I swim, therefore I am)
    SCY & LCM @FGCU Aquatics Center
    Brilliant all blue sky, sunny SWF morning with air temp of 72, pool water at 78 and excellent water clarity.

    Warm Up - SCY
    400 FR/BR Swim: alt by 50

    *Set 1* - SCY
    5x300 Fly on 5:00 Desc EZ to fast
    each 300 as 3(25RA, 25LA, 50S)
    • did 3:55, 3:50, 3:44, 3:39, 3:32


    EZ 200 LCM

    *Set 2* - LCM
    500 FR Kick with board & snorkel: steady strong effort

    10x100 FR on 1:40
    • descended 1-4 @1:19-1:16;
    • held steady pace 5-10 @1:16-1:15


    *Set 3*
    1x300 BR kick with board & snorkel: build effort
    4x50 BR swim on :15 rest holding continuous stroke tempo

    1x1200 FLY/Back with Fins (kick, drill, swim) as 4x300
    300s as 2(50K, 50DR, 50S) 300 1&3 Fly, 300 2&4 BK
    Build by 50

    *Set 4*
    3x(2x50 on :45, 100 on 1:30, 200 on 3:00) FR with paddles

    descended 200 each round:
    1. 37s, 1:15, 2:33
    2. 36s, 1:15, 2:32
    3. 37s, 1:16, 2:30


    EZ 100 FR

    Comments
    Started in the SCY diving pool as the FGCU Team was still in the LC pool. All the lanes were full, so joined in a set with a group of Bonita Springs swimmers and did 300s Fly drill/swim. For some reason today, my fly felt better without the fins, then with the fins later on.

    Did a straight LCM 500 kick set today to begin building up some base for hard effort kicking sets later on. This was followed by a 1,000 LCM block base set towards a goal to average 1:15 100 pace on 1:40. When I can go 2000 LCM at 1:15 ave on 1:40, I will start working on 100s on 1:30 averaging 1:15 pace and also attempting to extend the 1:15 pace though 200s, 300s, & 400s.

    After doing a bit of IM aerobic swimming, I was more tired than expected for the final set of FR tempo/pace swimming with paddles. While I was disappointed with the overall times for this set in consideration of the hard effort I was making, there was some satisfaction to descend the 200s, and in particular the last one, as a left big toe cramp was slowly emerging during the entire 200.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/23/12

    by , May 22nd, 2012 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 100 free 1:45
    1 X 100 IM 1:45
    8 x 50-choice- 1:00
    Two rounds. 50's: 25 fast/25 easy

    LCM

    1 X 300 5:00
    2 X 50 fast 1:10
    1 X 200 3:20
    2 X 50 fast 1:10
    1 X 100 1:40
    2 X 50 fast 1:10

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  18. Monday May 21

    Drylands:

    60 minutes of TRX.

    I have been fumbling my way through TRX exercises once or twice a week "aided by" a poster on the wall that describes a half-dozen exercises, but I really don't know what I am doing so I decided to take a class this morning to get some help. I asked if we could focus on shoulder and core, and feel like I learned stretches and exercises that will be helpful.

    Afterwards it was obvious that I need a lot of core work - ouch!

    ************************************

    Drylands:

    Did a short stretch out swim afterwards:

    200 swim
    3 x 100 @ 1:45, gentle descend

    500 kick with fins

    500 pull

    ** 1500 **
  19. Workout 05/22/12:

    by , May 22nd, 2012 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK
    4 x 200 FR pull with buoy 2:40
    4 x 50 Quarters Strong
    200 loosen and out
    (Solo/Rec/1800yds/30 min)
    ---------------------

    Worked dps. Now I'm at work. Afterwards, I'll be

    Updated August 13th, 2012 at 07:39 AM by rxleakem

    Categories
    Swim Workouts
  20. 05.22.12 - Tuesday workout, new challenge set

    by , May 22nd, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. A couple weeks ago, I threw out the idea of 10 x 100 IM on 1:20. Might be a bit aggressive for me right now but I was willing to go for it. Today, we started on 10 x 100 IM on 1:25. That's probably something I'm more likely to make. Maybe this winter, we can push the interval down some.

    SCY

    400 Warm up

    6 x 50 - :45
    1 x 100 IM - 1:25 (1:18)

    8 times through
    * 100 Free - 1:10 (did 1:05-1:07, 1:04 on the last one)
    * 50 Kick - 1:10
    * 2 x 75 Pull - 1:10 (:48-:50)
    100 Easy

    400 IM Kick Timed (6:55 - first time under 7:00!)
    100 Easy

    400 IM Timed (5:26 - not too bad... I was pretty worn out at this point)

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts