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Swim Workouts

  1. Thursday June 28th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    200 swim
    12 x 50 @ :15 rest, 25 drill + 25 swim, IM order

    2 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, choice kick w/fins AFAP

    5 x swimming with fins and paddles
    * 1 x 25 @ :30, 8 SDK + 2 strokes before breathing, no breaths to the wall
    * 1 x 50 @ 1:00, 8 SDK + 2 strokes before first breath
    * 1 x 25 @ :30, 8 SDK + 2 strokes before breathing, no breaths to the wall

    6 x 100 @ 1:45, pull w/buoy and paddles. build, last 25 should be fast. (went 1:08, 1:08, 1:07, 1:06, 1:05)

    200 easy

    ** 2800 **
    Categories
    Swim Workouts
  2. 06.28.12 - Thursday workout #19

    by , June 28th, 2012 at 09:27 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Back is improving. Flip turns were comfortable but my back is stiff which seems to limit my fly and breaststroke. Long road trip today. Hope my back holds out for it.

    SCY

    400 Warm up

    4 x 100 IM - 1:40
    400 Free - 6:00 (5:00)
    2 x 200 IM - 3:10
    400 Free - 5:45 (4:52)
    100 Easy

    400 Free - 5:30 (4:58)
    400 IM - 6:30
    400 Free - 5:15 (4:52)
    100 Easy

    400 IM Timed (5:38) - Not my best effort but with my back any fly/breast was a struggle today.

    200 Cool down

    (4000 total)
    Categories
    Swim Workouts
  3. Wednesday, June 27, 2012 6:00pm

    by , June 28th, 2012 at 12:03 AM (Fast Food Makes for Fast Swimming!)
    Got to the YMCA a little later today, but no problem. Apparently the warm weather now keeps all the icky poo lap swimmers out of my lap lanes. My lap swim buddy (who does 1/2 distances of my sets) showed up same time as me, so it was nice to have a buddy to swim with


    Warmup & more:

    5 x 100 Free @ 1:30 (cruising 1:12s)
    5 x 100 Free @ 1:25/1:20/1:15/1:10/1:05
    (went 1:10/1:10/1:09/1:06/1:04)
    5 x 100 Free Pull @ 1:20 (1:10ish)

    OW Swim:
    500 Free
    • w/ no initial pushoff
    • no wall pushoffs - just flip a couple feet short of the wall
    • Timed it, went 6:29 - now I have a base to track any progress
    I'm having fun with these swims in the pool. It's definitely different than I've always been used to, and I'm sure that's the main reason.
    But as far as different training goes, I'm still not going to venture into the sprint training category looking for additional "fun".


    Main Set:

    4 Rounds of:
    100 Free, 75 Free, 50 Free, 25 Free
    No rest between rounds, just suck it up and go!

    • Round 1 - 1:30 / 1:10 / :50 / :30
    • Round 2 - 1:20 / 1:05 / :45 / :25
    • Round 3 - 1:15 / 1:00 / :40 / :20
    • Round 4 - 1:10 / 0:55 / :35 / :15
    Round 4 was tough, but I still made it pretty easily. Coming off the 25 of round 3 with short rest going into the fast 100 got it started, and I just put the hammer down. It was good to basically sprint the last 250 of the 1000 yard set.
    Last round I went 1:05/:49/:31/:14


    100 EZ float down, Fly semi-hard back (the fly felt really good)

    --------------------------
    3100 Yards
  4. Wednesday, June 27 2012

    by , June 27th, 2012 at 07:07 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 82, pool at 78, 100% water clarity.
    Partly cloudy skies with humidity at 80%


    Warm Up
    200 FR EZ

    *Set 1*
    1x4000 FR Swim
    • Desc effort by 1000, 1-4


    EZ 200 FR

    Comments
    • Finally back in the water, since last Thursday. Stormy weather, kids activities, and work projects were factors. So far from my experience living in SWF, it can be more challenging to swim during the summer months than in the winter.
    Categories
    Swim Workouts
  5. Wed., Jun 27

    by , June 27th, 2012 at 05:06 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Rockville

    500 various
    4 x 50 fly drills
    8 x (25 UW dolphin + 25 easy kick)
    6 x 50 burst + cruise
    6 x (25 up tempo + 25 EZ)
    -- 2 free, 2 breast, 2 back
    2 x (25 AFAP dolphin kick + 75 EZ)
    50 EZ

    Total: 1950 m

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

    That's probably my last LCM swim. It's not worth the commute for a 1500 swim. Today I was stuck on the beltway (accident) forever.

    I also plan to do some RC exercises and foam rolling tonight. I finally tried on my 2XU compression top that I want to use at Nats. Water Rat was right -- really really difficult to get on. It's a two person job.

    Looking forward to more trials coverage tonight. I doubt they'll show the semi-finals with only an hour allotted. Teen Fort is rooting for an old boyfriend in the finals of the 100 back.

    Meanwhile, I have a very lazy weekend ahead! Mr. Fort and Lil Fort are heading up to NY to visit relatives. Teen Fort is at the Princeton rowing camp (she is now besotted with the campus). So it's just Fort Son and me. With the Tour starting up, I foresee serious coach time.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/12

    by , June 27th, 2012 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Summer Nationals...one week out.

    LCM
    WARM UP:
    1 x 400 6:45
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:30

    12 x 50 1:20
    #1&2: easy
    Odds starting with #3: 25 sprint/25 easy
    Evens starting with #4: easy/perfect stroke

    1 X 100 @85%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Two rounds, choice on 2:15.
    $$MEET SWIMMERS$$ Warm down after 1 round.

    1 X 200 IM 3:45
    4 x 50-1 of each- 1:15
    Three rounds

    OR

    2 X 600 free 9:00
    Negative split both

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  7. Tuesday, June 26

    by , June 26th, 2012 at 10:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    10 min RC exercises

    600 various

    20 x 25 shooters w/MF
    8 belly DPK (5 kicks) @ :40
    8 back DPK (5 kicks) @ :40
    4 twirling @ :45
    50 EZ

    4 x 50 fly drill
    4 x 50 smooth back
    4 x 50 breast drill
    100 EZ

    4 x 25 long breast pullouts
    100 EZ

    Total: 1750? I thought I did 2000, but can't remember what else I did. Taper senility ...

    15 min hottub


    Massage, 75 min


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

    Really tough day today -- slept in, easy swim, massage and OT viewing. I think I will venture out to Rockville for possibly my final LCM swim. It's supposed to be sunny and mid-70s tomorrow and then descend into a heat wave later in the week.

    I was bummed to see Coughlin die so badly in the last 25 of the 100 fly. I hope the same thing doesn't happen in the 100 back, but it may.

    As I mentioned on the HIT forum, I found this article about the wedges on the FINA starting blocks: http://www.usaswimming.org/ViewNewsA...=4340&mid=8712. Since I'm pretty flexible, I may try starting out at setting 1. My flight is supposed to arrive at 3:46 pm on Thursday so I should have time to try a couple starts that night. I don't want to do too many, but I'd like to feel comfortable.

    Updated June 26th, 2012 at 10:54 PM by The Fortress

    Categories
    Swim Workouts
  8. Tuesday June 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    2 x 100 @ 1:30 free
    4 x 50 @ :50 free
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:30 free

    6 x 100 @ 2:00 kick w/fins

    Swim with fins:
    1 x 200 @ 4:00 IM
    2 x 100 @ 2:00 IM
    4 x 50 @ 1:00 IM order
    2 x 100 @ 2:00 IM
    1 x 200 @ 4:00 IM

    12 x 50 @ :45 pull w/paddles and buoy

    100 easy

    [b]** 3100 **[/i]

    Darn, I wish my butterfly always felt as strong as it does when I swim with fins
    Categories
    Swim Workouts
  9. Tue Jun 26, 2012

    by , June 26th, 2012 at 04:55 PM (Ande's Swimming Blog)
    Tue Jun 26, 2012

    Sat trained went around 3k, did 300 in 3:33
    Sun did not train
    Mon Trained

    Nats are 1 week & 3 days away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM

    Whitney Coached
    LCM main pool
    6:00 to 7:30
    swam with Keith, Tyler, Todd, ned, & Chris
    Beside Larry & Jim

    Warm Up (LCM)
    500

    Main Set (LCM)
    assigned 3 rounds (one fly, one bk, one br) of
    50 on 50
    100 on 1:40
    150 on 2:30
    200 on 3:20
    1:00 break
    400 desc 1 - 3
    did:
    50, 100, 150, 100 easy (drilled fly in R1)
    400 went 5:40, 5:20, 4:50

    did some easy 50's


    ~ ~ ~ ~ ~

    2012 Meets & Events

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


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

    Updated June 28th, 2012 at 12:33 PM by ande

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/12

    by , June 26th, 2012 at 03:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    4 X 100 2:00

    6 X 50 kick 1:20
    #3-6: build second 25 to fast

    1 X 100 swim

    SCY

    8 X 50 choice 1:15
    #1-4: perfect stroke
    #5-8: descend--#8 @ 100%
    1 X 100 easy swim -

    4 X 100 choice 2:30
    Swim all four at 85/90%

    Set for distance swimmers:
    12 X 50 1:00
    800 or 1500 pace

    Set for others:
    10 X 50 1:15
    odd: easy-perfect stroke
    even: 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3100/3000 M/Y
    Categories
    Swim Workouts
  11. Monday, June 25

    by , June 26th, 2012 at 11:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    8 x 25 shooters @ :40
    6 x 50 fly drills

    Main Sets:

    w/fins:

    4 x 25 burst + cruise @ 1:00, fast hands
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on back
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on belly
    50 EZ

    8 x 25
    odds = up tempo free @ :30 (11 high-12 flat)
    evens = EZ @ :45
    50 EZ

    8 x 25
    odds = up tempo back @ :30 (11 high)
    evens = EZ @ :45
    50 EZ

    1 x 50 back @ 100 pace (24)
    200 EZ

    1 x 50 fly AFAP (23 mid, slowish, bad breakouts)
    200 EZ

    Total: 2600


    Acupuncture, 45 min


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


    Summer is feeling even busier than the school year. I was swamped yesterday with appts, kid stuff and a Monday night meet to officiate. Lil Fort has decided she likes backstroke. I was on a media blackout all day so I could come home and watch the swim and track OTs on the DVR. I must admit I was rooting for Lochte, and it's unclear what Phelps can do to beat him in London.

    10 more days until Omaha. I'm really too busy to think much about taper or how I feel in the water (not sharp yet). Probably a good thing I guess. Plus, I don't have the same expectations in LCM where, unlike Water Rat, I have no aerobic conditioning. Hopefully, I've dragged myself out to Rockville a sufficient amount so that LCM doesn't feel utterly foreign.

    My shoulder feels decent today. And I'm looking forward to a deep tissue later.
    Categories
    Swim Workouts
  12. 06.26.12 - Tuesday workout

    by , June 26th, 2012 at 09:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Kieth. We followed Ray's workout. I kept his intervals but added yardage or stroke to keep the rest down.

    400 Warm up

    6 x 150 Free - 2:00 (1:50-1:55)
    100 Easy
    6 x 75 - 1:15 (3 x stroke/free/stroke, 3 x IM no free)
    100 Easy
    6 x 25 - :30 (made :15s)
    100 Easy
    6 x 150 Pull - 2:00 (1:42s)
    100 Easy
    6 x 75 - 1:15 (3 x 25 kick/50 free, 3 x 50 kick/25 free)
    100 Easy
    6 x 25 Fly/Back/Br - :30

    200 cool down

    (4100 Total)

    Updated June 26th, 2012 at 10:42 AM by pmccoy

    Categories
    Swim Workouts
  13. Monday, June 25, 2012 5:30pm

    by , June 25th, 2012 at 11:33 PM (Fast Food Makes for Fast Swimming!)
    I did quite a lot of stuff at work today. Lots of installation work, fabrication, and various other stuff in the setup of the new automatic pallet plastic wrapper machine that was installed last week. We still have lots of stuff to do to make our system "work" with it. I'll be busy for a while, as will the others.
    My swimming is just for relaxation therapy now.

    Workout:

    5 x 100 Free @ 1:30
    10 x 50 Kick w/ board @ 1:00 (:50-:51s)
    10 x 75 Free Pull @ 1:00 (:50-:53s)
    50 stretch out

    Main Set:

    I decided to make the following into an "open water" pool workout. No wall pushoffs throughout the swim. My initial starts of each rep were minimal pushoff and I'd just flipturn a couple feet short of the wall and get up and swim. Definitely a lot harder, especially when you're used to have a semi-streamline pushoff every 25 yards!

    50 Free @ :50
    100 Free @ 1:40
    150 Free @ 2:30
    200 Free @ 3:20 (2:31)
    250 Free @ 4:10
    300 Free @ 5:00 (3:50)

    I just went on the :50 per 50 yards to keep it simple. I only looked at my times on a couple of them. Yeah I got plenty of rest, but it was worth it. Lots harder than usual. I will be doing this again as I'm sure it will help me some in my OW swims this summer. I have to make use of where I get to train. I don't have any warm OW around here.

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

    2800 Yards


    I'll get to work on my Total Gym tonight before bedtime as well. 20-30 minutes or so each night doing various stuff will get me stronger.

    Updated June 25th, 2012 at 11:42 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. Workout 06/25/12: evening

    by , June 25th, 2012 at 09:35 PM (Maple Syrup with a Side of Chlorine)
    I did a slightly modified version of Fort's [ame="http://forums.usms.org/showthread.php?t=20835"]workout #4 (6/11-17/12)[/ame] tonight as time allowed:

    Warm up:
    400 choice
    8 x (25 drill + 25 kick) @ 1:15
    -- 2 of each stroke
    4 x 50 torque drill @ 1:30
    50 EZ

    Speed sets:
    8 x 50 burst + cruise @ 1:00
    50 EZ

    1 x 100 AFAP FR (went 58.3)
    200 EZ

    2 x through:
    -- 1 round free/kick
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:15
    1 x 50 AFAP + 100 EZ @ 4:00

    8 x 50 @ 1:30
    - 1-4: IM rotation
    - 5-8: Quarter's Strong FR
    100 EZ
    (Solo/Rec/2850yds/65 min)
    --------------------------

    I was able to say hi to GregJS tonight during the Monday evening swim - I miss getting there recently as it is more of a social time for me. I was picking his brain on breaststroke tecnique, as I regard him as my coach for for this horrible stroke.

    This was a great speed workout - the intervals are almost spot on for really putting in the effort and getting rewarded with a little rest. Truth be told, I almost did the Lactate Production workout but after I wrote it down it dawned on me that I might have made a mistake. The 100 fast time was really good - not sure when I have gone that fast from a push in a while, and since I am not feeling very speedy of late it was nice to hammer out. I am still trying to balance store rate speed and not cutting my pull short on the fast swims - still more work to go. I don't have a parachute so I just modified that section a bit.

    With work tomorrow I will likely not be able to swim, unless I get out right at 8pm and make the last 15 minutes of masters practice to stretch out. I may not be that motivated, though.

    Oh, for your viewing pleasure, here is a look at the shirts I had made up for my open water swims this year. My yaker Bobby came up with the slogan and my talented sister Jill did the drawing (Bob's mom works for the Army/Navy shop in town and got us a good deal on printing). The Kingdom mountains to the Portland Light ...

    Updated June 25th, 2012 at 09:56 PM by rxleakem

    Categories
    Swim Workouts
  15. Workout 06/25/12: noon

    by , June 25th, 2012 at 02:52 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 RIM drill

    Go three times through:
    - 400 Swim
    - 200 Kick
    - 300 Pull with buoy

    1 x 500 Noah's Ark (last 200 cooldown)
    (Solo/Rec/3200yds/60 min)
    ---------------------

    As planned, Sunday was laid back for me. Met up with my brothers and sister and our families for breakfast at the old A&W in town, took some pictures, then I went out for two motorcycle rides in the afternoon. We had dinner with my mother-and-sister-in-law at home, then I mowed the lawn. A relaxing day ...

    Today I planned on a long continuous swim with a twist, so I did some SKP's. The middle one I did a 400im out in front, pretty slow but I did it. I plan to get back tonight since Men's Group is on hold for a few weeks and get in more of a HIT-ish workout.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -06/26/12

    by , June 25th, 2012 at 02:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 200 3:45
    2 X 150 2:45

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Five times through.

    8 x 50 choice 1:30
    Descend 1-4/5-8
    #4 and #8 are fast.

    6 X 50
    odd: blocks/sprint 20/25 M then easy in
    even: 25 easy/25 build to race finish

    1 X 100 easy swim

    $$RACE PACE SWIM$$

    1 X 100 Blocks

    WARM DOWN: 4 X 50 easy 1:00

    3000M
    Categories
    Swim Workouts
  17. 06.25.12 - Monday workout #17

    by , June 25th, 2012 at 10:23 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Last night I played soccer. As I got to the field at 6:30 PM, my car thermometer read 103. My thermometer usually reads a little hot but it still looked like it going to be pretty warm. Headed home soaked in sweat and somewhat dehydrated but I had a great time.

    This weekend was my son's first birthday. About a year ago, we were heading home with him from the hospital terrified that something crazy would derail the adoption. Nothing did and we are very thankful for all that he has brought to our lives over the last year. Cake pictures are pretty much all I've got:





    We did a workout this morning. I was pretty tired (and beat up from soccer) but got things going near the end of the workout when I got my back loosened up a little.

    SCY

    400 Warm up

    4 x 100 - 1:30 (1:15s)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 fly
    50 Easy

    4 x 100 - 1:25 (1:12-1:15)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 back
    50 Easy

    4 x 100 - 1:20 (1:10-1:12)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 fly
    100 Easy

    4 x 100 - 1:15 (1:10, 1:12, 1:12, 1:07)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  18. Sunday June 24th - PM Swim

    At home with Susan, Richard, Aly, Signe, and Nate.

    Warm-up (1200)
    400/250 swim
    4 x 100/50 @ 1:50, 25 catch-up + 25 swim
    4 x 100/50 @ 1:40 gentle descend

    Set I (800 / 2000)
    8 x 25 underwater SDK w/fins @ :45
    8 x 50 @ :50 w/fins
    * odds 8 AFAP underwater back SDK into easy back kick
    * evens 4 AFAP underwater SDK into easy free swim
    8 x 25 underwater SDK w/fins @ :45

    Set II (1200 / 3200)
    8 x 150/100
    * 2 @ 2:30 descend, went 1:58, 1:55
    * 2 @ 2:20, went 1:52, 1:51
    * 2 @ 2:30 descend, went 1:54, 1:52
    * 2 @ 2:00, went 1:50, 1:51

    Wrap-up (400 set / 3600 total)
    4 x 50 hypoxic @ :30 rest
    200 easy

    ** 3600 yards **
    Categories
    Swim Workouts
  19. Sunday, June 24

    by , June 24th, 2012 at 06:43 PM (The FAF AFAP Digest)
    Saturday:

    30 minutes of RC and foam rolling


    Sunday:

    25-30 minutes RC/scapula exercises

    30 minutes yoga/foam rolling

    1000 EZ swim


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

    Just more recovery this weekend (as is typical of all my weekends). Only 11 days until Omaha, so I will be shifting into mega rest. Looking forward to a deep tissue massage on Tuesday. Hoping that may help the shoulder as well. It is somewhat odd to go backward once you're 3 sessions into PRP (at least that was my prior experience). I hope, god forbid, I haven't done something new and different to my shoulder or exacerbated the small labral tear.

    I'm having a blast gorging myself on OT TV viewing in various sports! Tonight more track and field.
    Categories
    Swim Workouts , Yoga
  20. Saturday June 23rd - AM Swim

    At home with Susan.

    Warm-up (1200)
    200 swim
    200 IM, 25 drill + 25 kick
    200 pull
    200 IM, 25 drill + 25 kick
    4 x 100 @ 1:50 25 catch-up + 25 swim

    Set I (1000 set / 2200 total)
    4 x 25 @ :40 underwater SDK w/fins, alternate on front and sides by 25
    6 x 75 @ 1:30 flutter w/fins 25 fast + 25 easy + 25 fast
    6 x 75 @ 1:30 dolphin w/fins

    Set II (2300 / 4500 total)
    6 x 100 @ 1:30 - moderate (1:18 - 1:20)
    5 x 100 @ 1:35 - descend (1:17 -> 1:14)
    4 x 100 @ 1:40 - hold fastest pace from above (all 1:15 & 1:14)
    3 x 100 @ 1:45 - descend, starting from pace above (1:14, 1:14, 1:13)
    2 x 100 easy
    1 x 100 fast (1:10)

    4 x 50 @ :45, :50, :55, :1:00 active recovery

    Wrap-up (500 set / 5000 total)
    6 x 50 hypoxic @ :30 rest
    200 easy

    ** 5000 yards **

    Sore, tired, and not very fast today.
    Categories
    Swim Workouts