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Swim Workouts

  1. Wednesday 5/8/13

    Wednesday 5/8

    AM only SCY (gorgeous weather to be swimming outside this morning!)

    500 swim
    3x100 @ 1:30 k/sw/dr/bld

    6x75 @ 1:15 kick, rotating 25 L/25 R/25 on back

    6x
    100 @ 1:20 AE
    75 @ 1:00 AE (stronger than 100)
    50 @ 1:00 FAST

    12x25 @ :40
    2 - 12.5 FAST/12.5 EZ
    2 - 25 FAST

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Long Course Starts Today!

    by , May 10th, 2013 at 07:43 AM (Mixing it up this year)
    My Monday-Friday pool at the CCAC will be Long Course thru the beginning of August and since I am only doing LC Nats this year I am getting excited. I tend to do better in Long course than short course because my alergies are not in play in August but they are in the spring.

    I may have found a great solution for the spring. This year I am taking local honey 3 times a day and I have not had to use any allergy meds this year!!! Next year will show me if that is true or this year was just a fluke.

    500 free
    500 free kick w/zoomers

    800 IM each 200 is 50 rt arm/50 lt arm/50 kick/50 swim except breast which was 100 pull/50 kick/50 swim w/zoomers took them off for the breast kick and swim only
    400 free w/paddles and bouy in 6:12

    300 alternate accordian drill/streamline free kick w/snorkle
    5x100@2:00 Free Relaxed

    Total 3000 meters
    Categories
    Swim Workouts
  3. Thursday, Indy Nats Day 1 Results

    by , May 9th, 2013 at 05:11 PM (Fast Food Makes for Fast Swimming!)
    Thursday was a rough day to start with...

    At least starting on Wednesday night, leaving Seattle airport at 11:25pm, flying to Chicago. Got awoken about WAY TOO EARLY somewhere over Salt Lake City as the capitan mistakenly spoke through the cabin speakers rather than the transmission do the air tower in Salt Lake. Grrrr.... I never really got back to "good sleep", if you can call it that, for the remainder of the flight.
    2 hours of sitting in Chicago, with a McDs Hot Cakes Big Breakfast as well about 5:30am local time (3:30am to my body).
    We boarded the plane to Indy. That seat felt amazing, and I was instantly out. I don't even remember leaving Chicago, but woke up as the wheels hit the ground with a bump in Indianapolis.


    ...but it finished quite nicely:

    2 Adams, James 35 HMS 18:03.13 17:46.96
    1:31.10 ( ) 2:02.87 (31.77)
    2:35.30 (32.43) 3:07.38 (32.08)
    3:39.55 (32.17) 4:11.72 (32.17)
    4:44.28 (32.56) 5:16.81 (32.53)
    5:49.44 (32.63) 6:21.90 (32.46)
    6:54.47 (32.57) 7:27.41 (32.94)
    8:00.21 (32.80) 8:32.90 (32.69)
    9:05.58 (32.68) 9:38.47 (32.89)
    10:11.33 (32.86) 10:44.39 (33.06)
    11:17.48 (33.09) 11:50.12 (32.64)
    12:22.70 (32.58) 12:55.58 (32.88)
    13:28.38 (32.80) 14:01.15 (32.77)
    14:34.02 (32.87) 15:06.50 (32.48)
    15:39.08 (32.58) 16:11.79 (32.71)
    16:44.24 (32.45) 17:16.38 (32.14) 17:46.96 (30.58)


    Season best 500 time, and season best 1000 time on the way out for the race. Dropped over 16 seconds on the race from last January. I probably could've been faster, but I'm happy with it. It was very consistent, even though it didn't feel that way. I began picking up my kick intensity about 400 to go, even though the splits don't show it, but perhaps this kept me from going the other way too.

    Not to bad with roughly 3 hours or so of sleep, plus the East Coast time zone change. I'll hopefully get more rest tonight in the hotel.

    Tomorrow is my marathon day: 400 IM, 200 Free, 200 Fly...then forum dinner time.
  4. 05.09.13 - Thursday workout

    by , May 9th, 2013 at 11:42 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My kids made it on the swim team! They both worked hard to learn the strokes so they could make it and both are excited. Now, I can back off and let the people who know how to teach swimming fast take over. The cool thing is that the team will participate in the Alabama State Games swim meet in mid-June and they let parents swim on the team with the kids. So, I'll get to swim on their team for one meet... fun!

    SCY

    600 Warm up

    8 x 100 Kick - 1:45 (2 x Fr/Br, 2 x Fl/Br, 2 x Br, 2 x Bk/Br)
    4 x 50 Bk - :50, Descend
    6 x 100 Free - 1:15 (Made it but I wasn't warmed up and struggled)
    100 Easy

    10 x 100 Pull - 1:20 (descended 1:08->1:03)
    2 x 100 Kick - 1:45

    2 Rounds of:
    * 2 x 100 Kick - 1:45
    * 100 Pull - 1:20
    * 100 Pull (25 Fly/75 free) - 1:20
    * 100 Pull (25 Bk/75 free) - 1:20
    * 100 Pull (25 Br/75 free) - 1:20
    * 100 Pull - 1:20
    * 2 x 100 Kick - 1:40, make 1:30
    * Rest in between rounds

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/2013

    by , May 9th, 2013 at 11:35 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    6 X (3 X 50 1:05 choice
    Alternate build-fast-easy within each round

    4 X 100 kick 2:15
    1 X 100 swim

    LCM

    4 X (3 X 100 2:15 choice
    Alternate build-fast-easy within each round

    WARM DOWN: 4 X 50 easy

    4300 Y/M
    Categories
    Swim Workouts
  6. Yeah COLD WATER!

    by , May 9th, 2013 at 07:51 AM (Mixing it up this year)
    Wonderful to be back in the cold water again. The other good news is next week we start LONG COURE every day. I am ready to prep for LC Nationals. Good luck to those doing SC Nationals this week!

    Also played a game on deck with coach Walt we were trying to figure where in the 1976 mens olympic team photo was Bill Forrester. Bill had to tell us we would have never guessed.

    Since I am resurecting my 400 IM and 200 Back this year I have to work on both. Especially my nonexistant breaststroke.

    500 free
    500 free kick w/zoomers

    10x100@1:30 free w/strapless paddles & bouy went 1:23, 1:23, 1:24, 1:23, 1:24, 1:23, 1:22, 1:22, 1:21, 1:20 felt good and loose

    5x100@:05RI w/snorkle odds breaststroke accordian drill/evens streamline free kick (no fins)
    8x25@:40 breast

    300 free EASY

    Total 3000 yards
    Categories
    Swim Workouts
  7. Wed., May 8

    by , May 8th, 2013 at 06:23 PM (The FAF AFAP Digest)
    800 EZ

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

    Our new Arena Mark 2 suits arrived today. Relief! And no acid green or white! Just a nice dark gray. Teen Fort and I went to get pedicures and are all set to go. Just hope the flight goes smoothly. I sort of feel like Water Rat -- ready or not here I come. I've definitely had much less rest than I did before NE Champs bc I've been so busy.

    Good luck everyone!

    Updated May 8th, 2013 at 10:04 PM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/09/2013

    by , May 8th, 2013 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:15
    3 X 100 1:40

    1 X 150 kick 3:45
    1 X 200 Kick 5:00
    1 X 250 Kick -

    2 X 100 IM 2:00
    4 X 50 -1 of each- 1:15 #4 on 2:15
    Two rounds

    1 X 400 6:40 6:20
    2 X 200 3:20 3:10
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  9. Week 31 - Wednesday(Nationals week)

    by , May 8th, 2013 at 10:48 AM (After a long rest)
    Forgot the coach said to show up 30 minutes later than usual so woke up to my normal alarm. Last night was not the best night of sleep I have had, I was thinking too much about Indy and Nationals. Today's swim was very straight forward with very little pace stuff and mainly floating along yardage.

    400 swim with snorkel
    6x50 drill
    6x50 kick on 1 min
    4x150 alternating free and IM
    6x50 pace holding no fast than 30 on 45
    3x100 easy drill/swim
    100 easy
    Total 2300
    Categories
    Swim Workouts
  10. 05.08.13 - Wednesday workout

    by , May 8th, 2013 at 10:01 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Felt pretty strong today. I'm doing stuff right now that I would have had to do without a drag suit last year... some things a little faster. 1:10 repeats w/ a drag suit are still a bit out of my reach but I'm getting closer.

    SCY

    600 warm up

    3 x 100 - 1:25, 1st 25 stroke
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (actually missed the interval on the second one)
    1 x 100 - 1:10 (pushed hard w/ a 1:08 to make up for missing the 1:15)
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:20
    2 x 100 - 1:15 (made 1:10s)
    1 x 100 - 1:10 (1:07)
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (1:25s)
    1 x 100 Free - 1:25

    18 x 50 - 1:00 (6 Free, 4 IM Order, 8 kick w/ fins)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  11. Another hot pool day, hopefully the last for a while

    by , May 8th, 2013 at 07:56 AM (Mixing it up this year)
    I look forward to the cold lap pool opening back up. I don't know how floating on your back can be exercise. I guess it is like my mom thinking that playing golf is exercise, I tell her not if your in a cart riding around. Walk it!

    Today was just another easy day. Too hot to really swim hard.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim
    300 breast kick
    2x100@2:15 breast
    5x100@2:00 1 arm fly w/zoomers alt lt/rt
    500 free kick w/zoomers
    400 free w/strapless paddles maintain 4 beat kick
    100 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  12. Workout 05/07/13: evening

    by , May 7th, 2013 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    300 Swim/100 Kick/100 Pull

    Did the "W" set that David posted recently.
    300-200-100-50-100-200-100-50-100-200-300
    - did this on my Base (:40/50 yds)
    - added 20 SR after the last 200 since I came in right at 2:40
    - 1700 of aerobic fun in this set - I liked it.

    100 social kick
    5 x "2-turn" 50's choice on 1:00
    100 social kick
    100 loosen and out
    (Masters/Rec/2775 yds/60 min)
    ------------------------------------

    I received the results from our Monumental Meet last month - updated my blog with them. Emailed them out to the participants and also to the TT folks for addition to the USMS database. Will post a copy of the pdf the LMSC NE forum post as well.

    It is always a great joy to get in with the team, to visit and also get some serious lane space. GregJS, Carol, and Tim were there tonight - four of us in the whole 6 lane pool.

    I will plan to be dry through Friday. I wanted to take a moment and wish all of you bloggers/forumites a hardy "Swim Fast" at Indy this weekend - I'll be trying to catch as much as I can from the live stream.
    Categories
    Swim Workouts
  13. Tuesday, May 7, 2013 5:30-6:15ish Final Swim till...

    by , May 7th, 2013 at 10:05 PM (Fast Food Makes for Fast Swimming!)
    Indy!!!

    All I have left is 10 hours of work to survive through tomorrow, and then it'll be time to shave, get to the airport in Seattle, and then final sleep on my way to Chicago and Indy. I'm ready to race!


    I did a 400 Free warmup tonight, and then just intermixed a bunch of 50s, with a few EZ EZ 100s while the kids were doing a 2000 yard kick set.
    I did build 50s, a few at 500 pace (29/30s), and EZ stuff. A few of each stroke as well, then just cooled down a couple 100s.

    -----------------------------

    1500 of pretty much nothing but feel good swimming.

    Next time I'm wet in the pool, it'll be warming up for the mile.


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


    Final conversation with coach John were:

    "Wow, that was a quick one!"
    "Yeah, about 1500" I said, "Now it's just time to have fun".
    His final words were "Go to the legs...and have fun".
    "Don't worry, I'm already trained that way. It's my go-to stuff now."
  14. Week 31 - Tuesday(Nationals week)

    by , May 7th, 2013 at 09:24 PM (After a long rest)
    I had a long day at work today and got to the pool late. I felt ok during the warmup but got better as the workout went on.

    1x800 swim with snorkel
    5x200 alternate swim and pull no paddles, on 3 mins
    4x50 fast on 2mins
    3x100 back easy on 1.40
    500 swim over kick with snorkel

    Total 2800

    I went around 2.12 on the 200s and felt strong but relaxed. On the 50s I felt good and built each 50, my times were good, 26,25,25,24. I may surprise myself in the 100 and the 50 this week.

    Updated May 7th, 2013 at 10:49 PM by StewartACarroll

    Categories
    Swim Workouts
  15. ACPSD, Tuesday, May 7

    by , May 7th, 2013 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    600 various
    50 scull
    6 x 25 shooters w/fins @ :40
    4 x 25 in & outs
    50 EZ
    3 x 50 burst + cruise
    50 EZ
    1 x 25 @ 100 pace + 75 EZ

    Total: 1250


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

    I am suffering from Arena Carbon Pro Stress Disorder. I feel somewhat better after I talked to Olympian Nelson Diebel in person just now to confirm that new suits for Teen Fort and me will arrive via Fed Ex by tomorrow am. So far, I am very impressed with Arena's response to the problem. If they continue to handle this gracefully without worrying overly much about their bottom line, they will have built a lot of customer goodwill. I can't wait to try out the Mark 2! Though the ACPSD will not abate until they are actually in my hands. I am taking Lil Fort to the gym to run, so I will do some RC/scap work there.

    Got this very nice note from Tim McCool:

    Leslie,

    This is Tim McCool. I am the VP GM in charge of Arena North America. I want to personally wish you good luck. I also want to apologies for the stress you’ve endured as a result of our suit. We did not intend for this mishap, but we are doing everything possible to correct the problem and our utmost to try to make this as pain free as humanly possible on our valued athletes.

    Again, best of luck, and thank you so much for your passion and support of Arena.



    Oh no! I forgot to ask what colors the suits were. Now I have to stress about acid green or white.

    Updated May 7th, 2013 at 06:29 PM by The Fortress

    Categories
    Swim Workouts
  16. Workout 05/07/13: noon

    by , May 7th, 2013 at 01:25 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    K --- Pull with Buoy
    050 - 100
    100 - 200
    150 - 300
    200 - 400

    5 x 100 fr on 1:20 with agility paddles and snorkel

    200 loosen and out
    (Solo/Rec/3000 yds/50 min)
    -----------------------------

    Great day trip to Philly last week to see our daughter. Been dry since then, and ok with it. Nursing home ministry and church on Sunday, and another excellent study last night with the men's group. Today I volunteered at teacher appreciation day at my son's school - thanks to all you teachers out there. Motorcycle should be ready today from the shop, complete with brake service and new tires front and back. This swim puts me over 100 miles for the year.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -05/08/2013

    by , May 7th, 2013 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15
    4 X 150 2:30
    4 X 100 1:30
    1 X 200 kick -

    2 X 50 moderate 1:00
    2 X 50 fast 1:15
    2 X 100 moderate 2:00
    2 X 100 fast 2:15 #2 on 3:15
    Two rounds, choice.

    1 X 100 kick 2:15
    6 X 50 kick 1:00

    LCM

    8 X 150 2:20
    Swim or pull.
    5-8: last 50 fast

    WARM DOWN: 4 X 50 easy

    4450 Y/M
    Categories
    Swim Workouts
  18. 05.07.13 - Tuesday workout

    by , May 7th, 2013 at 10:58 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Did mostly distance stuff today. Felt pretty good through the workout and had a decent 500 at the end.

    600 Warm up

    400 Free - 6:00 (5:00)
    100 Easy

    5 Rounds of:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55
    100 Easy

    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:52)
    400 Free - 5:00 (4:52)
    100 Easy

    500 Timed Free (6:00) Probably one of my better drag suit times.

    16 x 25 - :40 Odds no breath, evens easy free
    :30s Rest
    16 x 25 Kick - :30
    :30s Rest
    16 x 25 - :30 IM Order

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  19. Hot pool floating today 86.6

    by , May 7th, 2013 at 07:37 AM (Mixing it up this year)
    This was a hot day today. Most of the hot pool swimmers said it was on the cool side. Ha!
    I swam somewhat slower and found the snorkle was hard to use in this temperature. Other than that I was surprised that I was able to get as much in as I did.

    I had to tell the lady at the desk the hot pool was warmer than the showers today! The showers were ice cold.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free w/snorkle held 1:32's
    500 free kick w/zoomers
    4x200@4:00 free w/strapless paddles and maintain min. 4 beat kick
    200 EZ

    Total 3500 yards
    Categories
    Swim Workouts
  20. Monday, May 6, 2013 7:00-8:00ish

    by , May 7th, 2013 at 12:49 AM (Fast Food Makes for Fast Swimming!)
    I took off the last 3 days, not by choice, but because the pools in town were closed for the city-wide "holiday" festival of Apple Blossom. It's a big deal around here, I guess, they have a few parades and such, the carnival rides, the way overpriced food court in the park, etc. It's fun in a way, but not really what I'm in to. I just relaxed the weekend out of the pool, and more time spent at work getting overtime.
    I enjoyed my time on Sunday down along the river with my wife, kids, and two of the cousins. We did a bit of casual bike riding along the paved path, played on the toys, threw rocks in the river...just wasted away a few hours. Hot sun though. It's actually hotter here right now than it is in Arizona if you can believe that!! Low 90s here, low to mid 80s there. I'd rather have 70s and sun all the time though.

    --------------------------

    I started off my swim feeling a bit sluggish, but 3 days out of the water can do that to you. I was quickly back to feeling good, and just did the kids set EZ, or with modifications, aiming for a 2500-3000 yard distance, or about an hour.

    Warmup:

    10 minute choice (did 500 Free)
    (500)

    Main Set (or at least what I was there for):

    Asst. coach just said to swim these aerobic, not big rush on the speed.
    1 x 200 Free @ 3:00 Did 1 x 200 Free went 2:25
    2 x 175 Free @ 2:40 Did 2 x 175 Free cruise didnt look at the clock
    3 x 150 Free @ 2:20 Did 3 x 150 Free Pull @ 80%+ effort (1:40,1:40,1:37)
    4 x 125 Free @ 2:00 Did 4 Sets of 1 x 25 Free @ 2:00 (that's 4 x 1-25s, right??)
    5 x 100 Free @ 1:40 Did 5 x 50 Free EZ @ 1:40
    6 x 75 Free @ 1:20 Did 6 x 75 Free Build @ 1:20, but at back of lane
    7 x 50 Free @ 1:00 Did 4 x 50 Free (swam the odd ones, rested the evens) @ 1:00
    8 x 25 Free @ :40 Did 4 x 25 Free Semi-Fast @ 1:20ish

    -----------------------------
    Roughly 2600, if I counted it right.

    I was done for the night, and will cut it down a bit more tomorrow, which will be my final swim before getting to Indy. No swim for me on Wednesday, just doesn't work out with the work/airplane travel schedule. At least I'll be rested this week.