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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -07/13/12

    by , July 12th, 2012 at 01:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 100 2:00 1:45
    1 X 150 2:45 2:45
    1 X 250 4:45 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    10 X 50 1:10
    swim the odds easy, evens fast.

    8 X 50 kick 1:15
    Second 25 fast
    1 X 100 swim

    1 X 400 7:00 6:20
    1 X 200 4:00 3:20
    3 X 100 2:00 1:50
    Two rounds. Round 1 is IM, intervals left.
    Round 2 is free, intervals right.

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  2. 07.12.12 - Thursday workout

    by , July 12th, 2012 at 12:07 PM (Pete's swim blog)
    Swam solo at community center. Pool temp 86. Should be my last day in this pool. Conditions aren't ideal but I've been grateful to have it available.

    SCY

    400 Warm up

    400 Easy fly
    10 x 100 free - 1:20
    400 Easy Back
    10 x 100 Pull - 1:15
    400 Easy Breast
    10 x 100 Kick - 1:40 (used fins)

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  3. Wednesday, July 11, 2012 5:30pm at the Y

    by , July 11th, 2012 at 11:23 PM (Fast Food Makes for Fast Swimming!)
    Swam with the 19 year old former club swimmer in the lap lanes till he got out...then I started to make it interesting.

    Warmup:
    3 x 200 Free @ 3:15 (went 2:20s) not sure why I went so fast ???

    12 x 50 Kick w/ board @ 1:00. This was basically kick 'n chat. Guys can do it too, right?

    100 Swim to warm up the arms again

    20 x 25 @ :30 I did Odds Fly, Evens Free...all FAST

    4 x 100 Free @ 1:30 (held 1:08s)

    --------------
    at this point Jared got out of the pool, so I started searching my database in my head...

    4 x 175 Free Pull w/ paddles @ 2:05 (went 1:55 on the 1st, then 1:59/2:00) 700 in under 8:00!
    That was tough, not sure how many more I could've done solo.
    It's a KNelson set that his club coach seems to adore...though they usually do 54 reps or so every other day!!

    100 very EZ

    2 x 75 Free @ 1:05
    2 x 75 Free @ 1:00
    2 x 75 Free @ :55
    2 x 75 Free @ :50 --the first one I wasn't sure if I made or not...turning at the far wall to see the pace clock. 2nd one I came in under the :50 mark so I was happy.

    made 'em all

    100 EZ
    ----------------------

    3700 Yards
  4. Wed Jul 11th, 2012 Sprint Training Day 1

    by , July 11th, 2012 at 06:20 PM (Ande's Swimming Blog)
    Wed Jul 11th, 2012

    SLEPT in today

    Lifted weights at SMAC

    Whitney Coached
    LCM main pool
    Noon to 1:15
    swam with Dale
    Beside David Alley, Nolan Slesnick, Ned

    Warm Up (LCM)
    did 10 or 12 easy 50's


    Main Set (LCM)

    50 easy
    rest 2:00 50 FL fast when 28

    400 easy

    50 easy
    50 fast fr
    30 from a push

    50 easy
    50 fast fr
    29 from a push

    200 easy

    4 x 50 desc on 5 min

    1) fr 31

    2) fr 30

    3) fr 28

    4) fl 28



    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
  5. Wed., July 11

    by , July 11th, 2012 at 04:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters

    10 x 50 w/agility paddles* & fins @ :20 RI
    odds = free
    evens = back

    * Finis is switching to a small and large size on these paddles instead of just the one size. I like these paddles a lot, so I may order the small when it comes on the market.

    3 x 100 breast dolphin @ 2:00
    -- descend to 200 pace
    50 EZ

    3 x 50 burst + cruise @ 1:30
    100 EZ

    1 x 50 back w/fins @ 100 pace, :25
    100 EZ

    1 x 25 AFAP back shooter w/fins, 9
    125 EZ

    Total: 2200


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

    Did a wee bit of speed work to keep the CNS activated. I was a bit bleary today. Celebrated my birthday last night and was up very late. I still haven't adjusted from the 4:00 am bedtime last Sunday night. My body just likes to stay up late.

    Off to the Divisional Relay Carnival tonight! Hopefully, sitting in the heat for hours will make me tired.
    Categories
    Swim Workouts
  6. Wednesday, July 11 2012

    by , July 11th, 2012 at 03:52 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center.
    • Air temp of 86, pool at 79, 96% water clarity.
    • Partly cloudy skies with humidity at 67%


    *WarmUup*
    1x300 FR
    • as 100 EZ DPS, 200 desc by 50 1-4


    *Set 1*
    1x2000 FR Swim
    • Desc effort by 500, 1-4

    *Set 2*
    1x1000 FR Swim/paddles
    • Increase pace by 200, 1-5


    *Set 3*
    5x200 FR Swim/paddles on 3:00

    Results:
    1. 2:36
    2. 2:34
    3. 2:32
    4. 2:26
    5. 2:24

    EZ 200

    Comments:
    • My daughter said she wanted to finish her Nancy Drew mystery book, so we ended up at FGCU this morning.
    • Swimmig LCM felt really great after only SCY for the last six weeks.
    • I was cruising most of the swimming today, and then had to work 200s #4 & 5 pretty hard because two young ladies from the FGCU College Swim Team were teasing me that I was swimming too slow, and on the last two 200s that I had to swim at their pace! Later I learned that Coach Neil put them up to it! It was hard, but fun to try and stay with them.
    Categories
    Swim Workouts
  7. Wednesday July 11th - AM Swim

    At home with Susan, Aly, and Michael.

    Warm-up (900)
    200 swim
    3 X 100 @ 1:45 25 drill + 25 swim
    4 X 100 @ 1:40 gentle descend

    Set I (800 / 1700)
    3 x 100 @ 1:25 fast flutter kick w/fins
    8 x 25 underwater SDK w/fins @ :45
    3 x 100 @ 1:30 fast dolphin kick w/fins

    Set II (1800 / 3500)
    4 x 75 @ 1:15 free
    6 x 50 @ 1:00 fly/back
    4 x 75 @ 1:10 free
    6 x 50 @ 1:00 back/breast
    4 x 75 @ 1:05 free
    6 x 50 @ 1:00 breast/free

    Set III (600 / 4100)
    3 x 200 @ 2:40 pull w/buoy and paddles

    200 easy

    ** 4300 yards **

    Oh boy, my arms really felt last night's weights. I started out stiff and sore, and while I loosened up somewhat I was dragging through the whole workout.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -07/12/12

    by , July 11th, 2012 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Back in town after a great and successful trip to Omaha.

    LCM
    WARM UP:
    4 X 50 1:00 1:00
    2 X 100 2:00 1:45
    1 X 200 3:45 -
    Two rounds. Round 1 intervals left. 2 right.

    4 X 100 kick 2:30
    6 X 50 kick -25 fast/25 easy- 1:15
    1 X 100 swim

    1 X 200-50 stroke/50 free- 4:00
    4 X 50-1 of each- 1:15
    Three rounds

    12 X 50 1:15
    odd: easy/perfect
    even: fast

    WARM DOWN: 4 x 50 easy 1:00

    4000 Y/M
    Categories
    Swim Workouts
  9. 07.11.12 - Wednesday workout

    by , July 11th, 2012 at 11:58 AM (Pete's swim blog)
    Swam w/ CSST Masters. Decided to push a little harder since I'm not suffering from that altitude very much anymore. Led the 1:20 pace lane.

    SCY

    600 Swim/200 Kick/200 Pull Warm up

    8 x 75 - 1:10

    500 Free - 6:40 (Chased the 1:15 lane leader and came in at 5:58 - slowed down a good bit after that)
    2 x 300 Free - 4:00
    2 x 150 Free - 2:00
    400 Free - 5:20
    2 x 200 Free - 2:40
    2 x 100 Free - 1:20
    100 Easy

    6 x 75 Kick

    200 Pull - 2:40 (2:20)
    3 x 100 Pull - 1:20 (1:08, 1:07, 1:03)

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  10. Tuesday July 10th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    16 x 50 @ 1:00 25 drill + 25 swim IM order

    8 x 100 @ 2:00 IM

    16 x 25 @ :45 kick IM order

    16 x 50 @ :45 pull with buoy and paddles

    200 easy

    ** 3000 **

    My fly is so pathetic that I usually have to resort to 1-arm before I finish a 25. It was reasonable when I swam as a kid, but after 30-some years of sitting on my butt in front of a computer every day without regular exercise I am not quite as flexible or strong as I once was. Go figure!

    The fly drill/swim in warmup was crappy like usual, but something happened during the 100 IMs and I actually felt good during the fly. WTF! 8 x 25s of fly is nothing to blog about, but it was so unexpected and surprising I decided to make a note of it for future reference. One-time fluke or sign of things to come?
    Categories
    Swim Workouts
  11. Tuesday, July 10, 2012 5:00pm

    by , July 10th, 2012 at 11:44 PM (Fast Food Makes for Fast Swimming!)
    It was suggested to me that I attempt to swim 5 days a week just to build up yardage and maintain endurance for my upcoming longer swims, including the 2 OW events. I'll make the attempt to, but my other days currently fall on the day of my son's swim lessons. If I can time it right though (and I take my swim bag to work), I can leave work and get to the outdoor pool right when the open, get in for about 35-40 minutes, and still get home to get my son to his lessons at the YMCA.


    Swam in the outdoor pool for $3 (normally I swim at the Y with my membership card)
    widths across the LCM pool (25 yards), no lanelines, very wavy OW type feeling in the pool.

    It was fairly crowded in the pool tonight, with 5 lesson groups scattered along the shallow end walls, all 8 lap lanes taken by 1 swimmer per, and another couple lessons in the deep end of the pool.

    My swim:

    2 x 100 Free @ ~:10 rest
    2 x 200 Free @ ~:15 rest
    2 x 300 Free @ ~:20 rest
    2 x 400 Free @ ~:30 rest
    - finished this part about 28/29 minutes into my workout.
    5 x 100 Free @ :15 rest somewhat EZ

    ---------------------
    2500 Yards in under 40 minutes was pretty good. It was nice to get the longer swims in as well. I'm so used to babying myself with my usual 50/75/100/125s repeats. I need the longer stuff now.
  12. Tuesday, July 10

    by , July 10th, 2012 at 06:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    24 x 25 shooters w/MF
    8 back, 8 belly, 8 360 twirling

    6 x 50 fly drill w/MF
    6 x 50 breast dolphin w/MF
    6 x 50 back
    6 x 50 free

    100 EZ

    Total: 2500


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

    Yesterday, I was lazy and did absolutely zilch to further my post-Nats recovery. Today, I made it to the pool for a recovery workout. I didn't feel too bad. In fact, I don't feel nearly as as I usually do after 3 day meets. Perhaps because I only swam 4 events? Plus, I slept much better in Omaha than I did in Greensboro. I'm still feeling a little dazed from my 4:00 am bedtime on Sunday. But on the whole am very upbeat. So much so that I registered myself for a meet next Sunday in MD. Normally, I would never even contemplate such a move. But I think it will be fun. I signed up for 2 events. May only swim one. Jimby may come down to join in. This will be my first outdoor meet since Worlds in 2006. I recall getting hopelessly lost in the 100 back there. I'm not at all worried about my time, so don't care if I have a repeat. Though it would be nice not to go a personal worst.

    Updated July 10th, 2012 at 07:04 PM by The Fortress

    Categories
    Swim Workouts
  13. Workout 07/10/12:

    by , July 10th, 2012 at 02:33 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill/200 Kick

    400 FR Pull with buoy
    10 x 50 on :15 SR
    - 1-4, 6-9 Quarter's Strong
    - 5 + 10 = Breaststroke

    1 x Noah's Ark FR Pull with buoy
    200 loosen and out
    (Solo/Hoosick Falls/2200yds/40 min)
    -----------------------------

    Took a spin on the motorcycle over to HF this morning for adult swim. Not as crowded as last week, which was nice. Beautiful day (bright blue skies with a few high clouds floating by) for an outdoor swim. Nothing too difficult, more or less stetching out due to soreness from last night's pushup swims.

    Took the longer way home and enjoyed the ride. I am on vacation this week and too time to wash and buff both my bike and van. Yesterday I mowed the lawn, did some weedeating, and got the pool into shape. I just remembered my wine experiment in the basement - racked it for the first time, will need to do it probably two more times to get it clear. This afternoon I am going to help my wife with some upgrades to the downstairs bathroom (going to make up some moldings and repair the broken door frame) and probably take a nap or work in the garden. Might do both.
    Categories
    Swim Workouts
  14. 07.10.12 - Tuesday workout

    by , July 10th, 2012 at 01:36 PM (Pete's swim blog)
    Swam solo at the community center outside Colorado Springs. Felt pretty good today as my endurance is returning.

    SCY

    400 Warm up

    4 x 100 - 1:30
    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    100 Easy

    5 x 200 Kick w/ fins - 3:30
    100 Easy

    4 x 100 Pull - 1:25
    3 x 100 Pull - 1:20
    2 x 100 Pull - 1:15
    1 x 100 Pull - 1:10
    100 Easy
    Held 1:08 - 1:10 on all of these

    4 Times through:
    5 x 50 - 1:00 (Fly, Back, Breast, Free, Kick)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  15. Tue Jul 10th, 2012

    by , July 10th, 2012 at 01:23 PM (Ande's Swimming Blog)
    Tue Jul 10th, 2012

    Several swimmers at the meet said they read my blog and here's a few links y'all might enjoy

    [ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster[/ame]

    [ame="http://www.usms.org/forums/showthread.php?t=4298"]My old swimming blog March 2005 - Sep 2008[/ame]

    [ame="http://www.usms.org/forums/showthread.php?t=4418"]Ask Ande[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=270404&postcount=609"]Help My Flutter kick is horrible[/ame]



    Monday, July 9th: travel day
    didn't swim, didn't sleep much, went to bed at midnight & woke up at 3:00 am to catch my 6:05 flight, I should have slept another hr or hr & a 1/2. on the way to the airport I dropped by behind the Century Link Center and watched big fire hoses spew water out of the pool to drain it.

    yesterday I was sore & exhausted.
    Shoulders hurt from bk starts,
    left hip hurt, (pretty bad yesterday, was walking around like an old man)
    plus I had a sore throat & an ear infection
    I slept well last night. I didn't sleep well at Nats, the first night at 4 a.m. I woke up to the feeling of an insect crawling on my head & neck. I moved around my head to find it, I pinned it in the dark turned on the light and yes it was a [ame="http://en.wikipedia.org/wiki/Bed_bug"]bed bug[/ame]. There really are bed bugs and they do bite & suck. I flushed it. I also tossed my bed and mattress, packed up everything & put it in my car. Heat kills bed bugs. They can crawl on your luggage and get in your house. You do not want a bed bug infestation in your home.

    Then Sunday morning I found another one in my bed, I put it in a plastic cup brought it to the fron desk and later had a talk with the manager who changed my room & comped my stay. I suggest you keep your luggage in the bathroom on the counter.

    Also during the meet I had a problem / major distraction at home.

    left my home around 5:30 this morning


    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove around 6:25
    swam with Mary
    Beside Todd, Mike, Ned, Marcio & a new swimmer

    Warm Up (LCM)
    missed it

    Main Set (LCM)

    didn't do much today, swam around 500 easy
    did a few 15 meter sprints (swim & SDK)

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  16. Nats Day 3 Sun July 8 2012

    by , July 10th, 2012 at 12:30 PM (Ande's Swimming Blog)
    Nats Day 3 Sun July 8 2012

    had a great time at Nationals
    Loved seeing old friends and making new ones


    12 Rasmussen, Anders M 49 TXLA 34.66
    r:+0.82
    Not so great
    went 34.00 last year
    I haven't lifted weights this year,
    I'm weaker, heavier and my times were slower


    3 Rasmussen, Anders M 49 TXLA 2:22.55
    r:+0.79
    30.21
    1:07.98 (37.77)
    1:49.66 (41.68)
    2:22.55 (32.89)
    waited around till 6:00
    OK swim
    hoped to be faster
    2nd out touched me by 4/100ths


    NEXT MEET

    2012 South Central Zones

    Meet Info

    Days Till
    Categories
    Swim Workouts
  17. Monday 7/9/12 "Back in the saddle again"

    Monday 7/9

    AM only LCM

    500 swim
    200 kick

    2x
    4x100 @ 1:45 D1-4
    4x75 @ 1:20 D1-4
    4x50 @ 1:00 kick strong
    4x25 @ :40 FAST

    300 EZ

    Total: 3000

    Been on hiatus from the pool because of my ankle injury I suffered at the beginning of June. I decided to take a break from all sports/physical activity except ankle strengthening exercises to jump start the healing process. The ankle still feels weak, but almost all the pain while swimming has disappeared (butterfly kick seems to be the only thing that is slightly painful still). I plan tot ake it slow the first few weeks here, swimming 3-4 days a week and doing light Crossfit on my off days. My hope is to be 100% and ready to hit the training hard by the middle of August.
    Categories
    Swim Workouts
  18. Monday, July 9, 2012 5:30pm

    by , July 10th, 2012 at 12:22 AM (Fast Food Makes for Fast Swimming!)
    After yesterday's meet, I figured I'd take it easy in today's swim...

    YEAH RIGHT! I've got to keep the yardage cranking away right now, as my next three swims are:
    • Swim meet w/ 100 Free, 100 Fly, 1500 Free
    • Longbridge OW Swim - 1.76 miles
    • Lake Chelan OW Swim - 1.5 miles
    No room to play around when I'm only able to swim 3 days a week as it is, I need to pound the yardage, and attempt to swim longer repeats, or at least keep the rest to a minimum.


    Warmup that blends into the Main Set:

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free @ 1:20
    5 x 100 Free Pull @ 1:15

    I was able to keep these all between 1:08 and 1:10s which was nice. I'm not in my top aerobic conditioning right now, so was pleased with this. I did have to grab the paddles and buoy for the last 5, cause I wasn't sure if I'd make 'em or not swim.

    3 Rounds of:

    100 IM (50 Fly, 25 Back, 25 Breast) @ 1:40
    2 x 50 Free @ :40
    4 x 25 Free @ :20
    :10 bonus rest

    That was a fun little set to mix it up a bit.

    10 x 50 Kick w/ board @ 1:00 (held :55s) just tried not to cramp my calves

    3 x 75 Free @ 1:00
    3 x 50 Free @ :40
    3 x 25 Free @ :20

    150 EZ and out

    ------------------------
    4000 Yards in 1:05, not too shabby, ...almost KNelson-ish
  19. Workout 07/09/12: OW

    by , July 9th, 2012 at 10:45 PM (Maple Syrup with a Side of Chlorine)
    w/u: 360 FR, 120 IM

    Drills:
    2 x 60 FR
    1 x 180 FR
    1 x 60 FR (broken halfway to 1 min Vertical Kicking )
    10 x 60 (with 5 pushups halfway through)
    2 x 60 w/d
    (Marauders/Lake Paren/1560yds/55 min)
    -----------------

    Since the Rec is closed, I have been weighing options for training. Lake Paren is in North Bennington, about fifteen minutes from my house. The age group team, the Marauders, are also without a pool, and using the Hoosick Falls pool in the morning and Lake Paren in the evening, three times a week. Since the coaches don't want to swim in the water, I have volunteered to swim with the kids to provide some motivation, and it happens to fall very nicely into my schedule Monday evenings from 5-6.

    There is a dock 30 yards from shore, hence the funky distances. It is a weedy lake, and the eight kids swimming were freaked out by it. I just laughed since the weeds were hiding various fish and salamanders, so I had a great time enjoying the waterlife. We used the dock for pushups - up the ladder, flex those muscles, then dive back to shore. I issued the challenge - the kids had to do six before I completed ten; if not, a long swims through the weeds! They beat me

    Updated July 10th, 2012 at 08:46 AM by rxleakem

    Categories
    Swim Workouts , Open Water
  20. Monday, July 9 2012

    by , July 9th, 2012 at 10:31 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    • Air temp of 88, pool at 83, 90% water clarity.
    • Sunny skies with humidity at 72%



    Warm Up
    1. 1x400 FR DPS
    2. 4x50 on :45 desc 1-4


    *Set 1*
    2x2000 FR on 25:00

    Results:
    1. 23:56
    2. 23:38


    EZ 200 FR

    Comments
    • Warm water again.
    • Doing my best to hold on to my base endurance pace with limited summer training. When my kid's school year starts in early August, I will be able to swim at the FCGU Aqutic Center where the LCM pool consistently has a water temp of between 77-80.
    • My kids are having great summer, and when my 14 year old son returned from his month long trip offering to help with the dishes after dinner, my wife and I continued to be thankful observing his recent developing maturity & responsibility this summer, particularly after a challenging 9th grade year. At this point, things are looking good for his 10th grade year.
    Categories
    Swim Workouts