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Swim Workouts

  1. FAST FRI May 18, 2012

    by , May 21st, 2012 at 10:51 AM (Ande's Swimming Blog)
    FAST FRI May 18, 2012


    Whitney Coached
    LCM Main pool
    5:30 - 7:00 dove in at 6:35ish
    swam with ed
    beside Jim, chris, mike Tyler, Max & Larry

    Warm Up (LCM)

    went around 1000

    Main Set (LCM)

    10 x (100 Fast, 100 easy ) on 6:00
    dove all
    odds free went 63, 62, 61 61 60
    evens K 82, 80 78 82 80



    ~ ~ ~ ~ ~

    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
  2. 05.21.12 - Monday workout

    by , May 21st, 2012 at 09:10 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pain is a strange thing. Sunday morning, I stretched a little and ended up with a crick in my neck. Mostly just annoying. Sunday evening, I played soccer. While challenging another player, I got knocked off balance and came down on my heel very hard. Nothing tore. I could run again after a couple minutes. Shouldn't have run but I did anyway. This morning, the crick had spread to pain throughout my right neck, shoulder, chest and back. Unsurprisingly, my heel was throbbing. I limped to the pool wondering how far I would get before calling it a morning. Warm-up hurt... especially backstroke and breathing with freestyle. After a few hundred more yards, the pain just vanished. Suddenly, I'm swimming faster than ever in practice. Strange.

    SCY

    500 Warm up

    2 x 100 Free - 1:30
    2 x IM - 1:30
    Break

    5 x 200 IM - 2:45
    100 Easy
    2 years ago, I'd have struggled to make these on 3:15. Today, I made 2, swam a 200 free and then did the last 2 IM. Got a little draft off Dave and Dave but they swam freestyle and pulled away before I could get much benefit. My backstroke is still pretty weak but I'm starting to connect my kick in with my stroke. It is better now and good enough that I can make a 2:45 with moderate effort. Looking to make all 5 of these next time we do this set.

    5 Times through:
    * 100 Up/Down Kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down Kick - 1:30 (:05)
    * 200 Swim - 2:30 (Convert free to stroke)
    I worked at converting the first 100 free to IM. Made 25 Fly/25 Bk/150 Free but couldn't keep the 2:30 pace after that. Did 100IM/75 Free/25 fly on 2:37 at the end.

    200 cool down

    (4700 Total)
    Categories
    Swim Workouts
  3. Monday 5/21/12

    Monday 5/21

    AM only LCM

    500 swim
    500 kick w/ board + fins
    200 pull w/ buoy + paddles

    8x50 @ 1:05 25 skull+kick/25 drill

    3x200 @ 3:00 D1-3 to high pink HR (25/10)
    4x150 @ 2:10 hold pink HR
    5x100 @ 1:30 D1-3, hold 4-5 low red HR (26/10)
    6x50 @ :45 hold pink HR

    400 EZ

    Total: 4000

    Comments: I am really sore and my left ankle/right shoulder hurt from my soccer game last night. I suffered a hard tackle to the ankles in the penalty box while on a break away and fell on my right side. It is doubly disappointing that (a) the ref did not award me a penalty kick, and (b) the offender was not shown a straight red card for denying a goal scoring opportunity (or in my case, denying a goal scoring opportunity for a hat trick!). We won the game anyways, but man do I hurt today from it!
    Categories
    Swim Workouts
  4. Sunday May 20

    PM swim at home with Susan and Richard

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:50, gentle descend free
    4 x 50 @ :45, descend free

    Set I - Drill (3200 set / 4200 total)
    500 - pull with buoy and paddles (6:12)
    6 x 50 @ :45 kick w/fins

    500 - break 5 sec at each 100 (6:23)
    6 x 50 @ :45 kick w/fins

    500 - break 10 sec at 250 (6:25)
    6 x 50 @ :45 kick w/fins

    500 - pull buoy only (6:30)
    6 x 50 @ :45 kick w/fins

    Wrap-up (400 / 4700)
    6 x 50 hypoxic - breaths per 50: 0, 1, 1, 0, 1, 0
    100 easy

    ** 4700 **

    I really tried to stretch out and focus on my form on the first 500, I breathed every five strokes to allow me to allow me to work on hand placement in the early part of my stroke. It felt strong, but I was surprised with the time because my one and only masters meet time for a 500 was 6:16. I guess the paddles give me more of a boost than I realized!

    Given my propensity for leg and foot cramps, it was probably a bad idea to plan kicking sets between the 500s. My calves cramped on immediately during the second 500, and again during the third 500, so I decided to use the pull buoy on the fourth 500.
    Categories
    Swim Workouts
  5. Sunday, May 20, 2012 Day 3 Results

    by , May 20th, 2012 at 08:12 PM (Fast Food Makes for Fast Swimming!)
    Started off this morning with a serious neck/upper back tweeky thing that really really hurt bad. I couldn't hardly streamline in warmup, or breathe to the right side (which is my breathing side). I had my female teammates try walking on my back, massaging, and everything to try to work it out. Never went away...took some Advil and just had to live with it.
    During my first event, I felt no pain in the race, but immediately after the pain returned. Oh well, part of life when sleeping for free on the floor of the coaches motorhome. I'll take a little neck pain (maybe) for the cost savings any day!!

    Results:
    Event 24 Men 35-39 200 SC Meter Freestyle
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 2:00.01 2:02.35 20
    r:+0.76 28.47 59.01 (30.54)
    1:30.53 (31.52) 2:02.35 (31.82)
    2 Ferguson, David 39 Ubc Masters 2:04.60 2:04.90 17
    r:+0.88 28.77 1:00.15 (31.38)
    1:32.72 (32.57) 2:04.90 (32.18)
    3 Adams, James 35 HMS 2:07.25 2:05.79 16
    r:+0.66 28.30 59.73 (31.43)
    1:32.61 (32.88) 2:05.79 (33.18)
    4 Anderson, Baerach 37 Edmonton Masters 2:07.37 2:06.31 15
    r:+0.82 29.79 1:01.87 (32.08)
    1:34.29 (32.42) 2:06.31 (32.02)

    This was a best time by almost 1.5 seconds, so I'll take it. Also I was one of a handful of guys to be under a minute at the 100 split I'm good like that.

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

    Event 34 Men 35-39 100 SC Meter Butterfly
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 59.00 1:00.06 20
    r:+0.79 28.15 1:00.06 (31.91)
    2 Aarnes, Jorg 39 Calgary Masters 1:01.00 1:02.72 17
    r:+0.82 28.90 1:02.72 (33.82)
    3 Coote, Brian 38 Semiahmoo 1:00.75 1:02.84 16
    r:+0.79 27.99 1:02.84 (34.85)
    4 Adams, James 35 HMS 1:03.29 1:03.85 15
    r:+0.68 29.45 1:03.85 (34.40)

    1/2 a second slow. I kinda figured ahead of time I'd be 4th place in this one, but coming off the 75 turn I looked at my neighbor who was visibly dying -had a grand piano on his back, and a second on the way! I almost ran him down in the last 10 meters, though the splits don't really show it (you'll have to see the video later).

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

    For my final results in the 100 Free, the Canadians are still behind the times on the real time results page...but I ended up with a 57.71, which is a best time by 1/2 a second. I'm happy with it. I also ended up 3rd place in my age group. The two guys that beat me are both 6+ inches taller than me, and that attributed to a lot of it. I just couldn't outswim them in the middle of the pool to meet their advantage off the turns.


    Overall, it was a good day. I'm happy with it, 2 best times, and 1 pretty close to my best time. Tomorrow, 200 Fly and outta here to get back home to the States.

    Updated May 21st, 2012 at 10:31 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  6. Saturday May 19

    AM swim at home with Susan and Richard

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:50, gentle descend free
    4 x 50 @ :50, descend free

    Set I - Drill (1200 set / 2200 total)
    16 x 75 @ 1:20, 25 kick + 25 drill + 25 swim. 4 each stroke IM order

    Set II - Kicking (1350 set / 3550 total)
    6 x 25 @ :45 underwater SDK w/fins
    6 x 75 @ 1:10 dolphin w/fins , 25 AFAP + 25 easy + 25 AFAP
    6 x 75 @ 1:10 flutter w/fins , 25 AFAP + 25 easy + 25 AFAP
    6 x 50 @ 1:15 flutter no fins

    Set III - 500 locomotive (500 / 4050)
    50 - 25 catch up 25 swim
    100 - 50 catch up 50 swim
    150 - 75 catch up 75 swim
    200 - 100 catch up 100 swim

    Wrap-up (350 / 4400)
    5 x 50 @ 1:15 hypoxic - these are usually relaxing and relatively easy but only managed to do one without a breath
    100 easy

    ** 4400 **

    Went to bed sore and tired and didn't feel much better when I woke up, so I decided a workout of drills and kicking might help. It took a long time to finish, but I did feel somewhat better afterwards.

    Updated June 4th, 2012 at 10:55 AM by eric.carlson

    Categories
    Swim Workouts
  7. Saturday, May 19, 2012 Day 2 Meet Results

    by , May 20th, 2012 at 12:12 AM (Fast Food Makes for Fast Swimming!)
    Event 10 Men 35-39 400 SC Meter Freestyle
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 4:20.00 4:19.12 20
    r:+0.81 29.06 1:00.77 (31.71)
    1:32.79 (32.02) 2:05.57 (32.78)
    2:39.04 (33.47) 3:12.57 (33.53)
    3:45.94 (33.37) 4:19.12 (33.18)
    2 Adams, James 35 HMS 4:32.39 4:25.17 17
    r:+0.68 29.49 1:02.43 (32.94)
    1:35.55 (33.12) 2:09.54 (33.99)
    2:43.56 (34.02) 3:17.69 (34.13)
    3:51.85 (34.16) 4:25.17 (33.32)
    3 Anderson, Baerach 37 Edmonton Masters 4:28.24 4:27.70 16
    r:+0.85 29.86 1:02.94 (33.08)
    1:36.58 (33.64) 2:10.75 (34.17)
    2:44.75 (34.00) 3:18.95 (34.20)
    3:53.49 (34.54) 4:27.70 (34.21)
    4 Ferguson, David 39 Ubc Masters 4:29.50 4:27.74 15
    r:+0.83 29.54 1:02.63 (33.09)
    1:36.28 (33.65) 2:10.30 (34.02)
    2:44.59 (34.29) 3:19.44 (34.85)
    3:54.26 (34.82) 4:27.74 (33.48)
    5 Coote, Brian 38 Semiahmoo 4:33.50 4:31.29 14
    r:+0.86 30.50 1:04.09 (33.59)
    1:37.70 (33.61) 2:12.11 (34.41)
    2:46.41 (34.30) 3:21.71 (35.30)
    3:57.23 (35.52) 4:31.29 (34.06)

    I only copied the top 5 out of my age group, but it was one of the most contested age groups out there. I was flat out exstatic about my time. I dropped 7 seconds from my previous masters best, and held very consistent splits throughout the race, including winning my heat (2nd to last heat). As it turns out, Kirk Nelson and I split almost identical races, though we competed in different heats...weird.

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

    Almost 8 hours later (maybe more)...

    Death by 400 IM

    Event 22 Men 35-39 400 SC Meter IM
    ================================================== =======================
    Name Age Team Seed Finals Points
    ================================================== =======================
    1 Simpson, Bo 35 AB Unattached 4:50.00 4:52.63 20
    r:+0.79 30.19 1:05.12 (34.93)
    1:43.65 (38.53) 2:20.42 (36.77)
    3:01.95 (41.53) 3:45.01 (43.06)
    4:19.18 (34.17) 4:52.63 (33.45)
    2 Adams, James 35 HMS 5:03.64 5:05.33 17
    r:+0.69 30.46 1:06.06 (35.60)
    1:46.53 (40.47) 2:26.27 (39.74)
    3:10.60 (44.33) 3:55.89 (45.29)
    4:31.14 (35.25) 5:05.33 (34.19)
    3 Robinson, Dale 38 Ubc Masters 5:35.00 5:23.00 16
    r:+0.90 33.89 1:12.09 (38.20)
    1:57.50 (45.41) 2:41.40 (43.90)
    3:26.23 (44.83) 4:12.03 (45.80)
    4:49.18 (37.15) 5:23.00 (33.82)

    This one was just rough. I was exhausted before stepping on the blocks. Couldn't get revved up in the fly, floundered in the middle 200, and just tried to beat all the other fellow USMS members to the wall in the freestyle leg of the race.

    Kirk and I did finish up the day with a celebratory run down the waterslides though!!


    I'm ready for bed, and a good day of racing tomorrow. Stay tuned.
  8. Saturday, May 19 2012

    by , May 19th, 2012 at 11:57 AM (I swim, therefore I am)
    SCY @ Catalina Isle HOA community pool, bright sunshine early morning, air temp 76 and water temp was 81. Five minutes walk away, this pool is oval shaped measuring about 13 yards at the longest straight point to point available. All the flip turns drive me crazy, but it is a good last resort pool and reliable back up to get a swim in to an active day. There is also an exercise room with treadmills, bikes, and a variety of weight stack machines overlooking the pool area.

    *Warm Up*
    4(20 pushups, 10 pull ups, 20 squats, 10 chin ups)
    Moderate ballistic stretching with bands
    200 EZ Free

    *Set 1*
    1x5000 FR swim building by 500 (about 20 laps)

    *Warm Down*
    200 EZ
    Stretches with & without bands

    Comments
    Did not swim Friday (5-18-12) to provide my wife TLC as she had a double wisdom tooth extraction with an implant that morning.

    Did the early Sat AM swim at the HOA pool so I could be back at the house before everyone woke up and have her birthday surprise ready. My legs are alway a bit wobbly coming out of that pool swimming an hour or more.

    Updated May 19th, 2012 at 04:56 PM by fdtotten

    Categories
    Swim Workouts
  9. 05.19.12 - Saturday workout

    by , May 19th, 2012 at 10:07 AM (Pete's swim blog)
    Swam at the Hsv Nat w/ Dave, Dave, Sally and Bob. Gave blood yesterday so I was a couple strokes behind Dave.

    SCY

    300 - Kick every 3rd length
    300 - drill every 3rd length
    300 IM Easy

    3 x 200 (50 Free/100 Stroke - IM Order/50 Free)
    6 x 100 Kick - 1:45
    3 x 100 Free - 1:30 Negative split
    50 Easy

    3 x 300 (100 Free/100 Stroke - IM Order/100 Free)
    6 x Pull - 1:30
    3 x 100 Free - 1:30
    3 x 100 Free - 1:25
    3 x 100 Free - 1:15

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  10. Friday, May 18, 2012 Pre-Meet Splash around

    by , May 18th, 2012 at 08:21 PM (Fast Food Makes for Fast Swimming!)
    I decided I'd get up like a normal day this morning and get my shaving done with (since I'm staying in my coach's motorhome over the weekend and won't have access to shaving facilities).
    After than I headed over to Masters practice to say a last goodbye to everyone there, and then got on the road to Kelowna. B.C.
    I made it across the border crossing ok, though it was confusing trying to navigate through the various roadways/gates they had there. I tried not to look too obvious.

    I got here in time to be able to count for my two teammates from Wenatchee in the 1500, and then got two PB&J sandwiches for lunch (That Guy's special meal), then headed back in to count for KNelson's 1500. he did very well, but I'll leave his details private for him to tell.
    Everyone swam very well. 100IMs and 50 Backs are going right now. Sprint events...BAH!!!!

    I did get in for a good warmup swim in the pool.

    200 Free
    500 IM (100 Fly Drill, then 50 Fly EZ, 50 Fly strong)
    the rest of the IM was 50 EZ, 50 Strong, trying not to run others over (it's not my fault...I was doing backstroke!!)
    300 Freeish

    got out for 10 minutes, then

    6 x 50 @ 1:00ish
    • 50 Fly strong
    • 50 Free EZ
    • 50 Back strong w/ lots of SDKs
    • 50 Free EZ
    • 50 Breast strong
    • 50 Free EZ
    -----------------------
    1300 SCMeters

    I feel good and ready. Now I've got to go cheer on my teammates, and then get ready for "team bonding night" in the motorhome. Nothing better than 4 people ages 79, 71, 67, and 34 hanging out!!
  11. Solid, Friday, May 18

    by , May 18th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY, mostly with Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    6 x 25 burst + cruise
    50 EZ

    Speed Sets:

    6 x 50 AFAP @ whatever

    1 = double shooter w/MF
    -- 19 low
    -- Speedo filmed this for That Guy. But my computer refuses to download the invalid image. wth. I think Speedo will have to use his own phone when filming!
    -- I then watched Speedo lay down a 23 mid 50 free from a push after not swimming this week. Clearly, training in the pool is optional for him.
    200 EZ

    Edit: The MF vid downloaded on a second try. Here it is: http://www.youtube.com/watch?v=kvNrL...ature=youtu.be
    I also have a vid of Pete's 23 50 free:
    http://www.youtube.com/watch?v=uuvxx...ature=youtu.be


    2 = fly w/fins, 23 low to mid
    -- Speedo popped a 50 fly and went a 27 low. Another new event?
    175 EZ

    15 minute chat break w/Speedo and then he retired to hot tub, buoyed by his training is optional swim.

    25 EZ

    3 = breast, 28 mid
    -- meh, not getting any pop on the evil right now
    150 EZ

    4 = fly, 22.9-23.0 ()
    150 EZ

    5 = dolphin kick w/MF and board
    -- fin flew off my feet when turning
    -- must need superglue
    150 EZ

    6 = double shooter w/MF, 19 mid
    150 EZ

    10 x 50 w/parachute @ 1:30
    1-5 = 25 breast pull + 25 EZ back kick
    6-10 = 25 back shooter + 25 EZ back kick
    -- really wanted to do free w/paddles, but didn't want to chance it yet with the shoulder
    -- shoulder pain is the one thing that makes me uncharacteristically risk averse
    100 EZ

    Total: 2900

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

    Vastly better effort than yesterday! I hope that helps the doldrums pass. Stud and I were discussing earlier how HIT training can be mentally challenging and leave you wanting a break.

    Now for the interesting bits.

    1. I am training with a soon to be triathlete. Yes, Speedo needs a new project for the summer so is entering an xterra tri in June. I feel I can announce this on my blog since he is a blogger has been.

    2. Like Speedo, I am feeling in need of a summer project. I am uninspired by long course right now and it is ill-suited to my kick dominant swimming. But I feel the need to do something other than swim this summer and should have plenty of time to do so with my one meet in just 5 weeks. (Still no word on details for Ohio meet.) But what? Sadly, my now ridiculously floppy ankles don't take kindly to running. And after 3 major ankle sprains during my swimming years ...

    3. Speedo and I were entertained today (usually we're annoyed) by an 89 year old noodler. Typically, she scolds Speedo for splashing her cataract implants. But today she regaled us with her snacking habits which, if she didn't follow, she'd be "farked." Speedo agreed that she'd be "farked" and we were both impressed by an 89 year old lady cursing like a truck driver. Something to aspire to! Speedo and I also agreed we'd be "farked" if we attempted to race long course right now.

    4. I may go to yoga at 6:00 pm. Wondering if it will feel dreadful after months off ...

    Updated May 18th, 2012 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/12

    by , May 18th, 2012 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    2 X 300 5:15

    1 X 200 Kick
    1 X 100 swim

    4 X 50-25 sprint/25 easy- 1:15
    1 X 100 fast 2:30
    Three rounds

    1 x 100 easy swim

    10 X 50 kick 1:15
    odd:moderate even:fast

    1 X 300 free 5:00
    3 X 100 free-descend 1-3- 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  13. 05.18.12 - Friday workout

    by , May 18th, 2012 at 01:47 PM (Pete's swim blog)
    Swam w/ Dave. Another day of "almost fast enough". Ended with a 300 stroke on a 1:20 pace. I can't make that with any of my strokes but I came awfully close with IM. Maybe next time...

    SCY

    400 Warm up

    5 x 100 - 1:30 (2 x Free, 3 x IM... Did all of them IM)

    4 Times through:
    * 2 x 50 Hard Stroke - :45
    * 2 x 50 Easy Free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 1 x 300 : 4:00 (Convert free to stroke w/ each
    iteration)
    * 50 Easy after round 2, 2:00 break after round 3
    Instead of stroke, I added 25 fly/bk/br each iteration. I made about a 4:03 on the 300 IM. Backstroke remains my biggest problem.

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  14. Friday 5/18/12

    Friday 5/18

    AM only LCM

    500 swim
    100 kick w/ fins

    8x150 @ 2:20 D1-4, 5-8
    100 EZ

    6x100 @ 2:30
    odd: AFAP FR (1:03, 1:02, 1:03)
    even: EZ

    4x50 @ 1:30
    odd: AFAP FL (31.1, 31.5)
    even: EZ
    4x25 @ :45
    odd: 0 breath FR
    even: EZ

    100 EZ

    Total: 2900

    Updated May 18th, 2012 at 09:42 AM by Calvin S

    Categories
    Swim Workouts
  15. Thursday, May 17 2012

    by , May 17th, 2012 at 09:42 PM (I swim, therefore I am)
    LCM at FGCU Aquatics Center.
    There was significent steady rain in Fort Myers, but it was just cloudy at FGCU. The pool water was very clear with temp of 78.

    *WarmUup*
    10x100 FR on 1:30
    did 1-2 at 1:25, 3-4 at 1:21, 6-10 were 1:19 - 1:17

    *Set 1*
    5x400 IM combinations on 1:00 rest
    1. FR/BR by 100
    2. BK/BR by 100
    3. Fly/BK by 100
    4. as 2x200 IM
    5. as 400 IM


    *Set 2*
    1x1200 Fly K/S with fins
    as 8(100 DK on back, 50 Swim)

    200 EZ Swim

    *Set 3*
    Did 500 FR cruise and got out.

    Comment:
    The week's accumulated workouts had already caught up to me by Thursday. I was weak & tired before doing the warmup. Even so as I did the warm up I felt better and loosened up and was ready to go. After finishing the IM combinations set with the 400 IM, there was not much left. The set of kick-swim butterfly with the fins was meant to only 600, but I like the challenge to going fast using the (short) fins doing DK on my back and followed by a smooth & flowing butterfly. I did this a lot in SCY, but found out today it is a lot harder in LCM. Afterwards, I tried to swim a bit more, but clearly was done for the day.
    Categories
    Swim Workouts
  16. Thursday 5/17/12

    Thursday 5/17

    AM and PM LCM + Crossfit

    Contrasting workouts for today. Started with an HIT workout (thanks Fort) and ended with a partial HVT workout (no thanks PWB, that set is rough).

    AM swim:

    500 swim
    200 IM drill
    100 scull

    12x50 @ 1:00 w/ fins
    odd: 25 kick/25 shooter
    even 25 shooter/25 kick
    100 EZ

    8x50 @ 1:00 burst + cruise (did 2 each stroke)
    100 EZ

    Did the main set breaststroke on the AFAP

    100 AFAP kick for time (1:26)
    200 EZ swim
    100 AFAP swim for time (1:18)
    200 EZ kick w/ board
    50 AFAP kick for time (:41)
    200 EZ swim
    50 AFAP swim for time (:35)
    200 EZ kick w/ board

    100 EZ

    Total: 3200

    PM swim:

    300 swim (100 FR/200 IM drill)
    4x100 @ 1:40 D1-4
    4x50 @ 1:00 D1-4
    4x25 @ :40 IM order build to fast

    1x100 @ 1:15 FR
    1x400 @ 6:00 IM (5:36)
    2x100 @ 1:15 FR
    1x300 @ 4:30 IM no FR (4:19)
    3x100 @ 1:15 FR
    1X200 @ 3:00 IM no Br, no FR (2:45)
    4x100 @ 1:15 FR
    1x100 @ 1:30 FL (1:14)

    ^ At this point I ran out of time as the younger club kids had to get in for practice so I got kicked out. This set felt awful and it was a struggle getting this far. I WILL be returning to this set at some point and finishing it.

    Total: 3000

    Crossfit:

    4x (:40 on :20 off to switch stations)
    med ball planks
    split squat (w/ 2x20 lbs dumbbells)
    tire slams (w/ 10 lbs sledgehammer) <-- my favorite Crossfit exercise
    Categories
    Swim Workouts
  17. Workout 05/17/12: evening

    by , May 17th, 2012 at 06:34 PM (Maple Syrup with a Side of Chlorine)

    Bench Press:
    1 x 3 x 48
    1 x 3 x 62
    3 x 3 x 86
    3 x 3 x 108
    * Had to use the exercise machine since the free weight was being used

    Inverted Rows:
    I'll do 8 x 3 x body weight under the kitchen table tonight after the concert

    Then for a quick swim:

    200 FR/100 BK/100 BR drill
    4 x 100 Kick on 1:00
    2 x 100 FR DPS smooth on 1:30
    100 loosen and out
    (Solo/Rec/1100yds/15 min)
    ----------------------------
    Very quiet in the pool tonight - must be due to the beautiful weather outside. I work through the weekend, and (on cue) it is supposed to be gorgeous with temps in the mid-upper 70's and mostly sunshine. Good time to ride my bike to work! Oh, perhaps the drive-ins after work on Saturday?
  18. Blah, Thursday, May 17

    by , May 17th, 2012 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 fly drills
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    (or maybe only 6?)
    50 EZ

    10 x 50 @ 1:30
    odds = double shooter w/MF @ 100+ pace
    -- went high 20s or 21 flats
    evens = easy dolphin kick w/board

    10 x 50
    odds = breast @ 200 pace @ 1:30
    evens = DPS free @ 1:00

    -- decided to bag it during this set

    100 EZ

    Total: 2450


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

    Got woken up early by jackhammers in the neighborhood. Stuck in a massive traffic jam on the way to the pool due to a lane closure. Blah. I was just uninspired, and got out of the pool early. Hopefully, I'll be ready to rock 'n roll tomorrow. This is first "phone it in" workout I recall doing in months. I'm not driving up to Philly tonight; I need a travel break. I could also use a break from Teen Fort.

    Updated May 18th, 2012 at 03:48 PM by The Fortress

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -05/18/12

    by , May 17th, 2012 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    1 X 300 4:30
    2 X 200 3:00
    1 X 400 negative split

    1 X 200 kick 4:30
    6 X 50 kick -2 fast/1 easy- 1:05
    1 X 100 swim

    1 x 200 IM 3:30
    1 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00
    Two rounds, short break between rounds.

    LCM

    1 X 150 free/moderate 2:45
    1 X 100 free/fast 2:00
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Categories
    Swim Workouts
  20. Workout 05/17/12: noon

    by , May 17th, 2012 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 F/200 BK

    8 x 200 on 2:40
    1: Drill
    2-5: FR with paddles
    6-7: FR DPS
    8: BK

    4 x 150 on 2:15
    - 50 DPS
    - 50 Strong
    - 50 IM order

    150 loosen and out
    (Solo/Rec/2750 yds/50 minutes)
    ------------------

    As I suspected, my hamstrings were tight from the squats last night, but I am able to walk normally up and down the stairs, so that is good. I was going to swim after dad taxi service this morning, and I went back to bed for a couple of hours.

    Since my legs were a bit toasted, I just focused on some long swimming with good form. I was not really zooming today, and held off kicking too much. Tossed in the stroke work at the end to help keep the shoulders happy.

    Off for some errands and then mow the grass. We received the rain, but the heavy wind and hail went north from us - did some damage. I'm going to try to sneak in a short swim tonight before my daughter's choir concert.
    Categories
    Swim Workouts