View RSS Feed

Swim Workouts

  1. Monday, Nov. 12

    by , November 12th, 2012 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main sets:

    10 x 25 burst + cruise, kick @ 1:00
    100 EZ

    10 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    2 x (25 AFAP free from a dive + 25 EZ)
    -- 12s
    50 EZ

    4 x 25 in & outs with race pace turn @ 1:00
    100 EZ

    2 x (8 x 25 @ 100 pace @ :45)
    R1 = fly
    R2 = 2 x 100 IM order
    100 EZ after each round

    8 x 25 w/parachute & fins @ 1:00
    4 breast, 4 back
    50 EZ

    Total: 3000


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

    I took Saturday off as usual. Sunday I was supposed to hit the gym. But I decided to go to the new Bond movie instead. Still did 45 minutes of stretching and RC exercises. I kinda thought I would feel great in the water after taking 2 days off. But my legs felt pretty leaden.

    Signed up for the SCM meet on Sunday (100 fly/100 breast/100 free). The next few weekends are going to be really busy ... All star soccer tournament for Lil Fort and my meet this weekend, then Thanksgiving with Fort Son home from Dartmouth for 6 weeks, then XC Nationals with Lil Fort in South Carolina and then NE Champs in Boston. I also made an appt for PRP on the elbow right after I return from Boston.

    And I am apparently not in the cool crowd because I haven't made my reservation for Indy yet! Is the meet hotel the Marriot again?
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -11/13/20122

    by , November 12th, 2012 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 200 50 stroke/50 free 3:30
    6 X 25 stroke-fast- :40 #6 on 1:40
    Two rounds

    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 -
    Two rounds free pull.
    Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  3. Mon Nov 12th, 2012

    by , November 12th, 2012 at 10:34 AM (Ande's Swimming Blog)
    Mon Nov 12th, 2012

    19 days till SCM meet


    Swam: Tue Nov 6th &
    Sun Nov 11 didn't blog
    Lifted: yesterday
    Wed - Sat: Didn't swimor lift was in NYC, hoped to swim on Wed but at midnight we found out our flight was cancelled and changed our flight to NYC from 9:55 am to 5:45 am and wasn't able to make practice. We needed to arrive before the North Easter hit, we made it and saw snow, walked a lot, ate too much and gained weight. We saw the opening show of the Rockettes at Radio City and "the Performers" on Friday night, very funny, raunchy

    Plan to lift tue

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in 5:10
    Swam with Mike, Dick & Jeff
    Beside Todd & Tyler,
    Gull Sharon, Sloan,

    Warm up
    did around 300

    Main Set

    4 x 150 on 1:45
    made em

    100 easy

    4 x 100 on 1:10

    100 easy

    4 x 50 on :35

    100 easy

    assigned 800
    did 8 x (25 easy, 50 rest, 25 fast)

    assigned: 4 x 150
    did: 150 then switched to 50, 50 skip, 50 easy

    100 easy

    4 x 100 on 1:10

    100 easy

    4 x 50 on 35

    100 easy

    assigned 800
    did 8 x (25 easy, 50 skip, 25 fast)
    did some swim, some kick: SDK & flutter kick with a board.

    weighed 218 after practice

    400 k fly arms at side on belly

    assigned 8 x 200
    2 on 2:30
    2 on 2:25
    2 on 2:20
    2 on 2:15
    did skipped 50's here and there



    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  4. 11/12/12 - Monday workout

    by , November 12th, 2012 at 09:09 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Ray. Tough weekend. My team played great despite some bad coaching decisions. I let a team we were beating 2-0 get back into the game with some poorly placed players at the wrong time. We still got a 3-3 draw but after losing the first game, it wasn't enough to move on. My refereeing was probably worse than my coaching. I've done plenty of U16 games but they had me centering two U19 boys games. Speed was different and I was frequently overwhelmed with keeping up. I finished w/ a U19 girls game that wasn't too bad but I was so tired by then I'm not all that sure. Sunday, I had to assistant referee a couple girls games. I did a lot better at A/R but the constant stop/go sprinting was killing my knees. Got up this morning, took a couple ibuprofen and headed to the pool expecting a rough morning. Turned out to be not so bad.

    SCY

    650 Warm up

    Power Hour Set: 4000 yds on 1:30 pace - no breaks
    400 IM - 6:00 (Made 5:38)
    400 Free - 6:00 (Made 4:59)
    300 IM - 4:30 (Made 4:15)
    300 Free - 4:30 (Made 3:42)
    200 IM - 3:00 (Made 2:48)
    200 Free - 3:00 (Made 2:25)
    100 IM - 1:30 (Made 1:22)
    100 Free - 1:30 (Made 1:15)
    100 Pull - 1:30 (Made 1:09)
    100 IM - 1:30 (Made ??)
    200 Pull - 3:00 (Made 2:20)
    200 IM - 3:00 (Made 2:50)
    300 Pull - 4:30 (Made 3:28)
    300 IM - 4:30 (Made 4:15)
    400 Pull - 6:00 (Made 4:50)
    400 IM - 6:00 (Made 5:42)
    50 Easy
    Tried to push hard on the IMs and do relaxed but fast free/pull. Fly felt great today. Backstroke was slow.

    12 x 50 - 1:00
    * 1-8 No fins
    * 9-12 SDK down/easy back w/ fins
    Was only making 20 yards or so doing sdk on my back. Made the full 25 yards on my belly.

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  5. Sat. Nov. 10, 2012 Sandpoint, ID SCM Meet Results

    by , November 10th, 2012 at 11:57 PM (Fast Food Makes for Fast Swimming!)
    Today was a long loooonnnnng LOOOOOONNNNNNNGGGGGG day.
    I woke up at 3:50am, drove across town to pick up my teammate, then get gas, and on the road across the LMSC on one of the longest distances between any two of our "teams" cities. It's a 4 hour 15 minute drive from Wenatchee, WA to Sandpoint, ID.
    I ended up picking up That Guy in Coeur d'Alene, ID on the way...he was on the side of the road hitchhiking or something. ???


    The pool isn't the greatest pool out there, but it still about having fun and racing, and that's why we attend these masters meets. It's basically a non-glorified wave pool, with virtually no gutters (literally), and lanelines that plunge underwater outside the backstroke flags due to the anchor points that or 12 inches or more underwater on the walls. It's not exactly pleasant to swim in, but at least it's still water and 25 Meters long. Oh yeah, the starting blocks are AMAZING! T.G. got a picture of them I think.


    800 Free (did 25 Free/25 Fly) 10:21.62
    I don't know what I was thinking. I didn't believe I'd truly beat my earlier season best time, and T.G. kinda played around with my 1st counter board with a "43", so I decided at that point to switch to Free/Fly by 25s. It wasn't too bad, but not great either. Hindsight I should've just done freestyle.

    200 Back - 2:31.xx or DQ, whatever you like
    http://www.usms.org/rules/part1.pdf
    101.1.2 Backstroke Start
    Part B:

    [SIZE=1]
    The swimmers shall line up in the water facing the starting

    end with both hands placed on the gutter or on the starting grips.
    Standing in or on the gutter, placing the toes above the lip of the gutter
    or bending the toes over the lip of the gutter before or after the start is
    prohibited.
    I did a start with one hand on the block and one hand behind me since the walls were super slippery and didn't want to have a start. So at the starting signal I then dropped underwater and SDK'd to begin my race...like in this previous video:
    [nomedia="http://www.youtube.com/watch?v=PhAJkagwn0M"]2-19-12 - Kirkland, WA - 200 Back - YouTube[/nomedia]
    Apparently this is illegal, yet I've done this multiple times in both USMS and USA-S meets and never been DQ'd or told about it's illegality.

    It cost my a 3 second time drop and approx. a 3 place move up in the top ten rankings, and an LMSC record, but oh well.

    200 Breast - 2:49.34
    This was a decent swim. I was still pissed off about my backstroke race, and I wanted to beat the older breaststroker in the race (who is much better than me). I swam the race smart, and hung right off his hip or legs throughout the first 150, then began my attack. It was either now or never, and my only shot at possibly catching him. I didn't really gain much ground toward the 175 turn, but from my blastoff pushoff and pulldown, I caught and overtook my rival. Now knowing I was ahead or tied, I pushed ahead with all I had and my turnover was great too, driving forward and no pain at all. I ended up beating him by a second as well.
    Received many congratulations later about the race (many from the other guy's teammates )

    200 Fly - 2:23.75
    This was a really special event. We had arranged for as many people as possible in the LMSC to swim the 200 Fly in honor of Peony Munger who passed away this past August from her battle with pancreatic cancer. She was known for her miles and miles of butterfly, as well as swimming the most challenging races at the meets. She would've turned 78 years old tomorrow, Nov. 11th. This was for you Peony.
    We had about 25% of those signed up for the meet swimming in the 200 Fly event today, many of whom this was their first every 200 Fly in their life. It was really neat to see 3 full heats of the 200 Fly today, and everyone in the pool area cheering on everyone to succeed in this swim today.

    2nd best part of the swim...finding out that That Guy was eating my wake in the 2nd 100 of the 200 Fly.

    100 IM - 1:08.xx
    This was just a couple heats after the 200 Fly swim, I was tired, but still pushed it. Not a bad swim.


    Survived the long drive home as well, arriving about 8:00pm at my house. 16 hours from the time I left, drove, swam, drove, ate lots of McD's, drove more, drank lots of soda and hot cocoa, drove more, and got home safely.
  6. 11.10.12 - Saturday workout

    by , November 10th, 2012 at 01:52 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary, Carmen, Bob and Bob at the Huntsville Nat. Felt pretty good this morning. After practice, I headed out to Coach a U16 Soccer match (we lost) and then Referee a U19 game. Have one more game to coach today and 2 more to referee. If my team doesn't win this afternoon, I'm going to look seriously into the Nashville SCM meet. If they get on a winning streak, I'll be tied up with coaching at State next weekend.

    SCY

    200 Free
    200 Drill
    200 Free

    100 Free - 1:30
    200 IM - 3:00
    300 Free - 4:30
    400 IM - 6:00
    5 x 100 Free - 1:30 Negative split (I descended as well - 1:12, 1:10, 1:10, 1:08, 1:05)

    4 x 100 Kick w/ fins
    3 x 100 Pull (1:08, 1:05, 1:00)
    2 x 100 Kick w/ fins
    1 x 100 Pull (1:02)

    3 x 100 - 1:45 (Smooth - Breathe Right, Left, every 3)

    3 Rounds of: (stroke = fly/back/br by round)
    * 25 Stroke - :30
    * 50 Free - :50
    * 50 Stroke - :55 (?)
    * 100 Free - 1:30
    * 75 Stroke/Drill/Stroke - 1:20 (?)
    * 200 Free - 3:00 (made 2:17-2:24)

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  7. Friday 11/9/12

    Friday 11/9

    AM only SCY

    500 warm-up I.M.
    500 pull w/ buoy + strapless paddles + snorkel

    9x50 @ :55 25 scull/25 drill

    7x200 as follows:

    #1 - 200 @ 2:40
    #2 - 175 @ 2:20 + 25 FL @ :25
    #3 - 150 @ 2:00 + 2x25 FL @ :25
    ...
    #7 - 25 @ :20 + 7x25 FL @ :25

    175 EZ

    50 FL fast (26.0)

    75 EZ

    Total: 3150
    Categories
    Swim Workouts
  8. Friday, Nov. 9

    by , November 9th, 2012 at 03:55 PM (The FAF AFAP Digest)
    Swim/SCY with Speedo:

    Warm up:

    15 min social hottub chat
    600 various
    8 x 25 shooters @ :40
    2 x 50 fly drill

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    125 EZ social kick

    1 x 50 AFAP from a push
    -- Pete, back, 27 flat
    -- me, breast w/fins, 27 mid
    200 social kick

    1 x 100 AFAP fly w/fins
    -- Pete: sat and watched, solidifying his spot as a wimpier sprinter than moi
    -- me, 53 mid, fast for me!, quads were burning after
    150 social kick
    225 EZ solo
    -- Pete left

    6 x (25 AFAP + 75 EZ) w/fins @ 3:00
    -- 3 free, 10 highs
    -- 3 breast, 14s

    8 x 25 backstroke w/parachute @ 1:00
    4 x 25 breast w/parachute @ 1:00

    200 EZ

    Total: 3050


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

    With today's workout, I've logged 7 swims in 8 days, making up for the sickness absence. I was pretty pleased with the times today given that I've been working pretty hard all week and did a solid speed/power workout yesterday. I slept great all week, which helps. I'm taking the weekend off from swimming!

    Jim and I have a gridge on this year in the SCY 100 fly, so I will be doing more 100 flys for time. Anyone else up for gridges? I know James always is.

    I went to sign up for the Nov. 18 sprint/relay meet, but online sign up is down. I'm going to enter 100 fly/100 breast/100 free (50 split). I'm entering the last event in case we can't get any relays together.

    For NE Champs, with 3 of the 100s out of the way, I'm going to focus on 50s and enter:
    Sat: 100 IM, 50 free, 200 back (50 split), 50 fly
    Sun: 100 free (cruisey), 50 back, 50 breast, 200 free (50 split)
    I will likely scratch one event each day. I haven't swum the 100 free since April 2009, so I'd like to pop one in. I don't like it much because it's difficult to sustain my straight arm super fast turnover for a 100.

    I think I'll also swim in the MD swim series meet in Annapolis on Jan. 20 and swim a couple off events. The pool is supposed to be fairly decent.
    Categories
    Swim Workouts
  9. Friday, November 9, 2012

    by , November 9th, 2012 at 03:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 60, pool at 79, 100% water clarity.
    Sunny skies with humidity at 50%

    Focus - Freestyle, Pace

    Warm up:
    200 EZ Free

    *Set 1*
    1x1200 FR, build as 3x400
    10x50 frK on 1:00

    *Set 2*
    12 (100 as 50 FR strong, 50 Bk smooth) on 2:00
    • 50s FR did 30-29


    *Set 3*
    1x1200 FR Pull w/paddles, bouy, tube
    Build as 3x400

    *Set 4*
    1x1600 IM, 400 each stroke
    do as 50K/fins, 25S/fins

    Warm down: 200 EZ DPS FR

    Comments:

    • Warmup - I came into the workout with tired legs and arms, but I am making progress with the dryland program and my second week of doing higher intensity swimming with intervals.
    • Set 1 - The 50 frK were :47-46, because I took extra :30 after #4&7.
    • Set 2 - Wanted to continue doing 30/29 50 pace with controlled stroke.
    • Set 3 - Started out slow, being tired from the 50s, and built to better pace to do about 4:40 last 400.
    • Set 4 - Coach said backstroke looked good today, I was trying to stay away from the lane lines as the sun was really bright.
    • Warmdown - A good effort, I was glad to be done.

    Updated November 20th, 2012 at 08:50 PM by fdtotten

    Categories
    Swim Workouts
  10. Workout 11/09/12:

    by , November 9th, 2012 at 01:48 PM (Maple Syrup with a Side of Chlorine)
    (Swam Wed before work - 1400 IG in 25 min)

    Today:
    w/u: 200 Fr/200 Bk/200 IM

    4 x 200 on 2:50
    - first 50 = IMO hard,
    - last 150 = DPS Fr

    4 x 100 on 1:30
    - first 75 = DPS Fr
    - last 25 = RIMO fast

    6 x 50
    - odd = kick with board on :60
    - even = burst and cruise on :50

    2 x 50 Fr on 1:00 loosen and out
    (Solo/Rec/2200 yds/35 min)
    --------------------------------

    Wednesday was kinda a bust as far as swimming goes. Missed the Tri-train and basically got through some easy swimming, working the walls. The last three days at work have been brutal, so with stress up and sleep down, I have developed a little head cold. Starting using the NediPot again and taking some OTC stuff to function, but more or less trying to sleep more and rest (although I plan to catch some local music in town tonight).

    Today I felt ok in the water. Planned to get some more stroke swimming in before the weekend and I accomplished that. After coaching the masters group tomorrow, I plan to head to Portland, ME, for the SCM meet Sunday. I'll stay the night with my kayaker and family - always a fun getaway. Signed up for the 400 IM, 200 Fly, 50 breast, 1500 FR (with 800 split request), so a full day. Can't remember if anyone counts for the 1500 - if not, I'll wing it. It'll be my first mile swim in the pool, so we'll see how it goes
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM workout 11/12/12

    by , November 9th, 2012 at 11:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1X 300. 4:30 4:30
    4X 75 1:15 1:10
    3X 50 1:10 :50
    two rounds, round 1 intervals left

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 X 100 swim

    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    three rounds

    5 X 200 pull 3:00
    Negative split and descend

    WARM DOWN: 4 X 50 easy 1:00

    4600y
    Categories
    Swim Workouts
  12. 11.09.12 - Friday workout

    by , November 9th, 2012 at 09:31 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Keith, Ray, Danny and Meredith. Wore my Yingfa jammer today so I was a little faster. Still didn't make the challenge set but I'm not losing time either.

    SCY

    600 warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    200 Free timed broken by 50s; :13s rest between each 50. I went :30, :30, :30, :31 for a 2:01.
    50 Easy

    8 x 150 - 2:15
    * Odds Kick (1, 4: 150 kick; 2, 3: 100 Kick/50 Free)
    * Evens IM, drop one stroke (I did Fly/Free/Br)
    50 Easy

    8 x 25 - :40 IM Order, Down easy/Back hard
    8 x 25 - :40 IM Order, Down easy/Back hard no breath
    8 x 25 - :40 Kick Down easy/back hard

    4 rounds of:
    * 50 Hard Pull - :50
    * 50 Easy choice - :50
    * 50 Hard stroke- :50
    100 Easy

    5 x 200 - 3:00
    * 1, 5: Pull backstroke
    * 2, 4: Pull
    * 3: Kick w/ fins

    400 IM Timed (5:33)
    At this point, Dave C was the only one still around. We decided to race a timed 400... his backstroke vs. my IM. I figured a 5:40 to 5:45 would be realistic this late into practice. He was expecting a 5:50. At 100 yards, we were pretty much even. That was a bad sign for me because I was about to go into a serious deficit on the backstroke. And a serious deficit it was. About 15 yards. I pulled back to 10 or 12 yards behind on the breaststroke and then set off to chase him down w/ free. Pretty close at the end but winning wasn't as big a deal as the time... 5:33. Neither of us were expecting that.

    200 Cool down

    (5300 Total)

    Updated November 9th, 2012 at 10:28 AM by pmccoy

    Categories
    Swim Workouts
  13. Thurs, Nov. 8, 2012 7:10-9:00pm & Anniversary

    by , November 9th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Not that anniversary...my work anniversary.
    I just completed 8 years at my current job as a Line Mechanic @ Stemilt Growers, which is by far my longest term job I've had thus far. [nomedia="http://www.youtube.com/watch?v=yVad0LOCwQQ&feature=channel&list=UL"]Packing Organic Apples - YouTube[/nomedia](with no sound) that shows some of the main packing line in our main plant in Wenatchee. [nomedia="http://www.youtube.com/watch?v=Ij94-gnoQ8Q&feature=related"]Stemilt Growers - YouTube[/nomedia].
    -----------------------------------------

    Warmup:

    500 Free/Back by 25s (I missed this part)

    12 x 25 V-Sit Scull @ 1:00

    16 x 50 Choice Str. @ 1:10, warm up/stretch out
    (1100/1100)

    Test Set #1:




    10 x 100 IM @ 1:40 (I missed this one last time)
    • Avg. 1:11 (ranged 1:10-1:12)
    • HR of 29 beats/10 sec.
    • was following a boy who avg'd 1:05s!! He's a breaststroker/distance guy
    200 EZ
    (1200/2300)

    Test Set #2:




    10 x 100 IM Kick @ 2:15 (REALLY wished I could miss this one)
    • Done as 25 Dolphin w/ board, drop it off, 25 Streamline Back kick, 25 Breast kick w/ arms "behind you" at sides, grab board - 25 Flutter kick.
    • Avg. 1:40 ranged 1:39-1:40
    • HR of ~19 to 20 beats/10 seconds
    • Yes I was trying...this is just a dumb one IMO
    • again...smoked by breaststroke kid, and a couple girls
    200 EZ (or in my case pick it up to get my body warm again)
    (1200/3500)


    "Main Set" - That's my title for it, because it was the only good thing done today.

    4 x 300 Free Pull @ 5:00
    goal was to start with a 25 HR, and increase it to ~29 HR by the 4th one.
    I went 3:22/3:15/3:09*/3:14

    *Hell yeah!


    300 EZ

    --------------------------
    5000 Yards



    I'm going to skip tomorrow night's practice, so I can get to bed at a decent hour for the Saturday morning marathon drive to Sandpoint, ID for the SCM meet.

    John, my coach, wants me to really negative split my 800, and work the walls. And I guess have fun, but he didn't say that...

    Updated November 9th, 2012 at 01:06 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. Sarasota Y Sharks Masters 5:30 AM Workout -11/09/20122

    by , November 8th, 2012 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will go very light today as we have a meet this weekend. A lot of time will be spent using the new Myrtha Track Start blocks that were recently added.

    SCM
    WARM UP:
    1 X 300 5:20 5:15
    2 X 100 1:50 1:45
    4 X 50 1:00 1:00
    Two rounds. round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    Block work

    WARM DOWN: 4 X 50 easy 1:00

    2500Y
    Categories
    Swim Workouts
  15. 11.08.12 - Thursday workout

    by , November 8th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Keith and Teresa.

    SCY

    600 Warm up

    2 x 200 IM - 3:00
    50 Easy - 2:00
    4 x 150 - 2:30 (Fly/Back/50 Kick/Br/Fr)
    50 Easy - 2:00
    4 x 100 IM - 1:30 (Descend - can't remember times but the last one was about 1:18)
    50 Easy - 2:00
    4 x 50 Kick - 1:00
    50 Easy - 2:00
    2 x 200 Pull - 3:00 (2:19, 2:15 - lost a paddle on both of these and had to stop)
    50 Easy - 2:00
    4 x 75 - 1:15 Convert free -> fly
    4 x 75 - 1:15 Convert fly -> back
    50 Easy - 2:00
    4 x 100 Pull - 1:45 (Descend 1:10, 1:04, 1:02, :58)
    50 Easy - 2:00
    4 x 50 - 1:00 (Down sdk w/ fins, back easy)

    800 IM - 12:00 (11:55)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  16. Wed, Nov. 7, 2012 7:30-9:00pm

    by , November 8th, 2012 at 01:46 AM (Fast Food Makes for Fast Swimming!)
    The coach had a small awards ceremony for the few kids on the team who went to the meet in Yakima last weekend, so our practice was delayed a little bit. I didn't mind one bit...and it is nice to see how well these kids do as well.


    I was sore and sluggish today even before getting into the water...this isn't going to be a good day...

    Warmup:

    400 Free
    400 Kick w/ board
    400 Free Pull
    (1200/1200)

    10 x 50 SDKick w/ fins on back @ :45
    1:00 rest
    10 x 50 SDKick w/ fins on back @ :40
    (1000/2200)

    10 x 50 Free @ :50 holding 500 pace
    started off at :31s, dropped to :30s, last 3 were at :29s (I was going 2nd in the lane, so I had a bit of a draft going)
    (500/2700)


    200 IM stretch out, but work the walls
    4 x 50 FAST @ 1:00, IM Order, 1 each stroke
    :29/:34/:37/:28
    (400/3100)

    200 Fly Drill (50 Right Arm/Left Arm, 50 1 Right, 2 Reg. Str. w/ breath, 1 Left, 2 Reg. Str. w/ breath)
    4 x 50 Fly FAST @ 1:00
    :30/:32/:32/:30
    (400/3500)

    200 Back EZ but work the walls
    4 x 50 Back FAST @ 1:00
    :34ish or so, whatever (it's my evilstroke)
    (400/3900)

    200 Breast EZ but work the walls
    did long pullouts then 5-6 SPL
    ***
    4 x 50 Free FAST @ 1:00 (ran short on time, so John skipped us to the Fast Frees)
    :28/:29/:28/:26+
    (400/4300)

    200 EZ

    ----------------------
    4500 Yards


    I have another meet coming up this weekend out in Sandpoint, Idaho. SCM fun in a not so fun pool, but I'll make it what I can. That Guy will be there as well, should I be able to find him on the side of the road (it would be a bummer if I can't find him though).

    800 Free, 200 Back, 200 Breast, 200 Fly**, 100 IM
    (**probably will throw in a 100 Fly Split request as well...T.G...try to hang on for the ride)
    There was a surge of last minute entries today, so the meet is now up in the range of our "normal size" meets that we have in the Inland NW. I'm cool with that. The worst part of the trip will be the 4+ hours of driving each way to and from the meet, but it's not too bad really.

    Updated November 8th, 2012 at 01:54 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  17. Wednesday 11/7/12

    Wednesday 11/7

    AM only SCY

    300 @ 4:30 swim 4/6/2 turns
    4x50 @ 1:00 kick on back 25 rotate kick/25 S-line kick
    200 @ 3:15 50 FR/50 BK
    4x50 @ 1:00 FR drill
    100 @ 1:30 I.M.
    4x50 @ :55 25 dr/25 swim 1 each stroke

    4x250 @ 3:20 pull w/ buoy + paddles + snorkel D1-4 (3:02, 2:50, 2:41, 2:31)
    8x50 @ 1:00 V.S. kick 4 w/ board FR, 4 no board BR
    4x150 @ 2:15 pull w/ buoy + paddles + snorkel D1-4 (1:46, 1:40, 1:34, 1:28)
    8x50 @ :55 V.S. 4 FR/4 BR

    100 EZ

    Total: 3700
    Categories
    Swim Workouts
  18. Wed., Nov. 7

    by , November 7th, 2012 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    2 x 50 fly drills

    Main Sets:

    8 x 25 burst + cruise @ 1:00

    400 social kick

    4 x (4 x 25 shooters w/fins) @ :40
    1 = DPK
    2 = burst + cruise
    3 = EZ
    4 = fast
    -- Tough interval for this set with the fast ones. I kicked on top of the water for a couple of the EZ ones.

    300 social kick
    hot tubbing
    chatting with Wally

    2 x (4 x 50) @ 1:00
    1 = fly drill
    2 = back
    3 = breast
    4 = free

    50 EZ

    Total: 2650


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

    Did a mostly recovery workout today. I was feeling kinda tired, maybe from the 3 x drylands in 5 days. Hopefully, I'll be able to bring some heat tomorrow.

    I'm pining for a black Arena suit for nationals next year. Why doesn't Arena make black?!
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -11/08/20122

    by , November 7th, 2012 at 04:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    3 X 50 kick 1:15
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 100 3:00
    Choice, swim @85/90%
    1 X 100 easy

    3 X 25 sprint :40
    1 X 25 easy 1:00
    Four rounds

    1 X 125 easy
    1 X 100 blocks @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    3025Y
    Categories
    Swim Workouts
  20. Wednesday, November 7, 2012

    by , November 7th, 2012 at 01:18 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 64, pool at 78, 100% water clarity.
    Partly cloudy gray skies with humidity at 55%

    Focus - Freestyle, Pace

    *Warm up*
    1x500 FR
    6x50 frK
    1x400 frP

    *Set 1*
    10(100 FR swim, 50 K on 2:15)
    • 100 FR Swims; (1-4)1:09-08, (5-8)1:08-07, (9-10)1:06
    • 50 K ave 48


    *Set 2*
    1x800 DPS FR/BK by 100
    2x200 BR K50,S50 w/Snorkel
    3x100 Fly as 25 drill, 25 swim

    *Set 3*
    4(4x50 FR on 1:00, EZ 200)
    1. 30, 30, 30, 29
    2. 30, 29, 29, 29
    3. 29, 29, 29, 28
    4. 29, 29, 28, 28


    *Set 4*
    1x1000 Pull w/paddles,bouy,tube as:
    500 DPS, 500 as 50 smooth, 50 strong

    Warm down: 200 EZ DPS FR

    Comments:
    • Warmup - The 50 frK were 47-46 (my best so far this training phase)
    • Set 1 - With doing fin swimming yesterday, swimming the 100 pace of 1:08-07 felt more controlled & steady, than as hard effort.
    • Set 2 - Recovery
    • Set 3 - Coach wanted to start at 32, but as I started, doing 30s felt doable without hard sprinting, so I kept at it. However by the 4th round, I was pretty much depleted, Coach cancelled the 5th round (Thank You!)
    • Set 4 - Was able to find my stroke again, and the last 500 felt great.
    • Warmdown - I am really trying to clean up my underwater off the the turns and first breakout stroke, so extra focus there on both the warm up and warm down, while of course trying to best implement during the training sets.

    Updated November 20th, 2012 at 08:51 PM by fdtotten

    Categories
    Swim Workouts