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Swim Workouts

  1. 10.19.12 - Friday workout

    by , October 19th, 2012 at 09:11 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith, Teresa, Chris and Meredith. Wore my Yingfa jammer w/ no drag suit.

    SCY

    Challenge set
    6 x 50 - :50
    2:00 Rest
    Broken 200 - 4 x 50 w/ :16 s rest in between each 50. Made 2:01 which is disappointing. I was under the 2:00 pace at 150 yards but had a really bad turn. I'm not getting tired... just sloppy.
    100 Easy

    200 Back - 3:00
    200 Back - 2:55
    200 Back - 2:50
    200 Free - 2:45
    200 Back - 2:50
    200 Back - 2:55
    200 Back - 3:00
    100 Easy
    All 200s except the middle one were supposed to be stroke/no free. I fell behind on the first three but caught up on the middle 200. From there, I held the interval. Have never done this much backstroke before. I made 2:48 on the 5th 200 which I believe is a personal best for me.

    10 x 100
    * Odds Free - 1:20 (did 1:07 - 1:09)
    * Evens kick - 1:40 (did 1:25 - 1:30)
    100 Easy

    8 x 75 - 1:15 (Convert Fly -> Back -> Breast)
    150 Easy

    4 x 100 Pull - 1:30, Descend (1:15, 1:10, 1:05, 1:02)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  2. Workout 10/18/12:

    by , October 18th, 2012 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM Drill

    10 x 100 with snorkel
    - Odds = Free on base (1:20) - work DPS
    - Evens = kick on base + 30 (1:50)

    50 ez
    6 x 150 Pull with Buoy on 2:00
    - did backstroke on last 25

    50 ez
    200 DPS smooth with paddles
    - alt fr/bk by 50

    100 IM for time (1:07.82)
    50 ez
    4 x 50 on :60
    - 25 FR DPS, leave at the :25 and
    - 25 AFAP IM order

    150 with snorkel loosen and out
    (Solo/Rec/3300 yds/60 min)
    ----------------------------

    Great swim tonight. Good warmup (see [ame="http://www.usms.org/forums/showpost.php?p=212663&postcount=1437"]Ande's SFF tip[/ame] about kicking with a snorkel I saw last night) to the 150's, which I went 1:46 then held :50-52 the rest of the way, pushing through the heavy arms and engaging my hips to drive the pull and working to incorporate my upper body. Felt consistent, which is good for me.

    Moved into some fast stroke efforts after lowering my heart rate a bit. I was looking through my blogs for the 100 IM challenge - with tonight's swim I've done 35 on the year. Probably won't hit 100, but that was my fastest practice time since March. Faithful readers will know that I am working to improve my breaststroke, and I am feeling like that hitch and lunge thing is finally happening after working my kick and timing. Great ideas from the forums to help out with this. For the 25's my times were (:14, :15, :18, :12) - tiring! I will do these on 1:10 or 1:15 next time to get more rest.

    Planning to stay dry for the rest of the weekend. I have juiced enough grapes for 3.5 batches of jelly, and my wife's friends came through to pick the rest of our harvest. She bartered for leeks and fresh eggs from one gal, and goat milk and cheese from a local organic farm.

    Here is a picture I took today, looking towards Bennington and north. The Monument is towards the middle of the pic, on the left. Gorgeous day today!
    Categories
    Swim Workouts
  3. Thurs, Oct. 18, 2012 3:15-4:20pm early practice

    by , October 18th, 2012 at 08:23 PM (Fast Food Makes for Fast Swimming!)
    There is a high school meet at our normal practice time, so we were able to get in early from 3:00-5:00 this afternoon at the other pool instead. Normally I wouldn't make it there till about 3:45 at the best from work, but the lines finished a bit early, so I only ended up being about 15 minutes late. No big deal, it's quick taper time anyway.

    I missed most of the initial 1000 warmup, but did

    Warmup:
    250 Free stretchout


    10 x 75 Kick w/ fins @ 1:15 (Fast/EZ/Fast by 25s)
    did SDK/flutter/SDK by 25s (~:56s)

    Main Set: (aerobic EZ)

    8 x 200 Free @ 2:40
    instructions were "nothing special, just make them and keep them consistent".
    went 2:20-2:22s, last one was 2:18. I just kept it EZ


    500 Free Pull stretch out (this was my cooldown)

    -----------------------
    3100 Yards


    I threw in the towel and got out here, the next and final set besides cool down was 16x50s (4 each stroke desc. 1-4) @ 1:00 I decided after hearing what it was, that I didn't need to do it tonight, and I was to the showers.
  4. Thursday 10/18/12

    Thursday 10/18

    PM only SCY

    2x
    200 swim
    200 pull w/ buoy + strapless paddles
    200 drill

    12x75 w/ strapless paddles
    2 @ 1:15 25 R/25 L/25 swim
    2 @ 1:00 swim

    2x1200 @ :20 rest w/ fins 300 kick/100 swim/200 kick/200 swim/100 kick/300 swim
    #1 - kick in S-line, swim 100 FL, 100 FL/100 BK, 100 FL/100 BK/100 BR
    #2 - (w/ snorkel) kick on stomach, hands at side, swim FR
    5 fly kicks off EVERY wall.

    2x
    4x50 @ 1:00 4/3/2/1 breaths
    8x25 @ :30 V.S. (4 each stroke IM order)

    3x (STRK was IM order by round)
    300 @ 4:00 D1-3 by round
    200 @ 3:00 FR/STRK by 50 (work STRK)
    100 @ 1:40 FAST STRK

    Results:
    300s: 3:26, 3:19, 3:12
    100s: 1:01 (FL), 1:10 (BK), 1:09 (BR)

    300 EZ

    Total: 7400 (!)
    Categories
    Swim Workouts
  5. Thursday, Oct. 18

    by , October 18th, 2012 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    100 EZ

    2 x through:
    25 AFAP from dive or block + 75 EZ
    37.5 AFAP from dive or block + 112.5 EZ
    50 AFAP from dive or block + 200 EZ

    R1 = free (12 flat-low, 26 flat-low)
    R2 = back (12 mid, 28 high -- did not go past 15 m, sloppy turn)

    2 x 100 AFAP w/fins, broken for :10 @ each 25 + 200 EZ
    IM = 50 flatish
    breast = 55 high

    6 x 40 w/stretch cordz
    2 = breast w/15 fast strokes
    2 = back w/30 strong strokes
    2 = backstroke start, kick fast until taut then 12 fast kicks
    100 EZ

    Total: 3400


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

    Cranked out my fastest practice 50 free ever today. Of course that might not be saying much as I literally never do a 50 free for time. Still, I'm hopeful I can crank a decent one at the Sprint Classic. My last really good 50 free was back in Feb. 2009 (tech suit aided 24.9).

    Stretching and rehab exercises later. I have been using my flexibar regularly -- more than I bet Mr. Thornton has been willing to do for his tennis elbow issues!
    Categories
    Swim Workouts
  6. 10.18.12 - Thursday workout

    by , October 18th, 2012 at 10:08 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Blakely, Teresa and Keith. Got a lot of breaststroke pointers from Blakely after we did out main set. She had me doing some sculling drills that seem to help a lot.

    SCY

    600 Warm up

    2 Times through:
    * 4 x 125 (Round 1 - 1:45, Convert Free-IM; Round 2 - 2:00, stroke IM Order)
    * 50 Easy
    * 4 x 100 (Round 1 - 1:30, Free, descend; Round 2 - 1:45 Kick)
    * 50 Easy
    * 4 x 75 - 1:15 (Round 1 - Convert Fly to back; Round 2 - Pull, descend)
    * 50 Easy
    * 4 x 50 Kick - 1:00 (Round 1, fins; Round 2, no fins)
    * 50 Easy
    * 4 x 25 - :30 (Round 1, IM Order fast; Round 2 free w/ strap on ankles)

    300 Pull w/ ankle strap
    300 Yards of sculling drills mixed w/ br kick
    4 x 50 Breaststroke - 1:00 (Made :40-:42 keeping elbows higher and pulling wider; not too bad for changing up my stroke completely)

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  7. Wed, Oct. 17, 2012 7:00-9:00pm

    by , October 18th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free DPS
    500 Kick w/ board EZ
    500 Pull w/ paddles EZ
    (1500/1500)

    12 x 50 Sculling w/ buoy @ 1:30
    (3 front scull, 3 mid scull, 3 bottom scull, 3 top to bottom scull)
    (600/2100)

    20 x 50 Kick w/ fins @ 1:00 Desc. 1-4
    did SDKs on back (ranged :45-:32s on each set of 4)

    200 EZ
    (1200/3300)

    Main Set:


    8 x 100 -- IM Order by pairs @ 2:15
    • Odds Drill, Evens Fast
    • went 1:05 Fly, 1:19 Back, 1:18 Breast, 1:19 Breast**, :59 Free
    (1000/4300)
    **we had to redo the breaststroke pair because a few of the kids skipped out on their underwater pulls, so we all got to do it again. Hey, at least it wasn't the backstroke one!



    4 x 50 @ 2:00 FAST IM Order
    • Fly :29
    • Back :33
    • Breast :36
    • Free :26
    200 EZ and done

    -------------------------
    4700 Yards


    A fairly easy practice overall. It was nice that John went easy on us so I didn't have to get out super early like an who is tapering. Yeah, the yardage was semi-high, but it was mostly all slow-type swimming, with a few race pace bursts near the end. I felt good, well except for my new worst stroke of backstroke. My arm is still a little sore from my flu shot yesterday, but it's much better.

    I also see that the Club Assistant online heat/psych sheet is up for the NW Zone SCM meet:
    http://www.swimphone.com/mobile/meet....cfm?smid=3629

    I'm doing the 400 Free, 200 Fly, 200 IM, 200 Breast, and 800 IM on Saturday, with the 400 IM as my sole event on Sunday. Sunday will be a "play it by ear" day as to whether or not I swim or not. I am the top seed in the 400 IM overall with 2nd place being KNelson. I'd hate to just "give it to him" by dropping out, but that may happen.
    Our 800 IM event should be fun between T.G. and myself. We're seeded #18/#19 in the event, so with the 8 lanes/heat, we should be seeded right near the top of our 3rd to last heat. Hopefully we don't get separated into different heats. We entered with identical times to try to prevent that (10:44.44)
  8. Workout 10/17/12: noon and evening

    by , October 17th, 2012 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    Double day for me today

    Noon
    w/u 200 Fr/200 Bk/200 IM drill

    Broken 1700 done as:
    Go two times through (rd 1, rd 2):
    - 2 x 200 on (2:50, 2:40)
    - 2 x 100 on (1:30, 1:25)
    - 2 x 75 on (1:15, 1:10)
    - 2 x 50 on (:50, :45)
    -- Used snorkel on first round, swam free strong on second

    50 loosen and out
    (Solo/Rec/2400 yds/35 min)
    ---------------------------
    My plan is at least 4 swims a week, with a double at least once a week, gearing up for the Riverton Meet in Maine a month from now so I can attempt my first 1500. Still planning to mix in more fast swimming with the long stuff, but overall I plan to stay with higher volume as I focus more on OW stuff in the horizon.

    I worked the DPS on the first round (200 times ~ 2:33), then went strong swimming on the second round (2:25), aiming to hit the same time with both repeats. Solid swim, with the added bonus of swimming it alone (during lunch time!) 80% of the time. My add up for the 1700 was 19:01 - never done the mile event in the pool before.



    Evening
    w/u: 150 Fr/150 Bk/200 IM Drill
    5 x 50 FR with snorkel on :50
    5 x 50 FR with snorkel on :45

    Mountain climbing:
    50-100-150-200-200-150-100-50
    - Kicked my way up (1:00/50 base)
    - Pulled my way down (:50-55 base - less on longer distances)

    5 x 100 on 1:40
    - 1 and 3 = Backstroke (1:22, :16)
    - 2 and 4 = IM (1:28, 1:17)
    - 5 = FR FAST (1:04)

    4 x 50 AR with :15 sr
    - Dolphin Dives in the Shallows
    (Solo/Rec/2700 yds/60 min)
    ------(5100 yds for the day)------------
    Wasn't sure what to do tonight, and it was crowded so this is what I came up with. I was able to hold :32-3 cruising on the 50's set, then wanted to get some kick work in and took the extra rest since my quads were cramping up a bit. I put more effort into the pulls, and then worked those 100's.

    I have been playing with my backstroke, it just doesn't feel as smooth as I think it could be. There was a drill mentioned in the Oct Streamline to help with hip rotation, which I think is my issue. I also saw a link on Twitter to a [nomedia="http://www.youtube.com/watch?v=YHNRVvQxzPI"]Coach Marsh - How much elbow bend in Backstroke? - YouTube[/nomedia] which is also helpful. If I followed Ande's advice more, I'd lose some lard and probably be fine! That last backstroke effort was a great practice time for me

    -----
    Riverton Meet (Portland, ME, 11/11/12) info: https://docs.google.com/open?id=0B6e...ThQVjJ2TlEydzQ

    Adding these drills to my "Stoke Helps" area.
    Categories
    Swim Workouts , Planning
  9. Wednesday 10/17/12

    Wednesday 10/17

    AM only SCY

    500 swim 4/6/2 turns
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    10x100 @ 1:10 swim w/ fins aerobic + 5 fly kicks off each wall

    9x100 @ 1:45
    1 - 50 STRK/50 FR
    1 - 25 FR/50 STRK/25 FR
    1 - 50 FR/50 STRK
    All FR was aerobic and all STRK was IM order in sets of 3.

    100 EZ

    9x25 @ :30 1 FAST/2 EZ, 2 FAST/ 1 EZ, 3 FAST

    175 EZ

    Total: 3600
    Categories
    Swim Workouts
  10. Wed., Oct. 17

    by , October 17th, 2012 at 05:06 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 minutes
    explosive leg press, 190 x 4 x 10
    super pullovers, 80 x 3 x 20
    lower back machine, 130 x 3 x 12
    wrist curls on cable machine, 35 x 3 x 25
    knee tuck jumps, 10
    standing plate jumps, 10
    long arm crunches, 100
    power wheel pike ups, 2 x 10


    Recovery swim:

    600 various
    20 x 25 shooters w/fins @ :40
    -- 4 each belly, back, left side, right side, twirling
    50 EZ
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth backstroke
    50 EZ

    Total: 1700


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

    I had Cheryl add 50 back (28.00) to my Sprint Classic entries, just in case I don't want to swim the 100 breast right after 50 free.

    Now to think about entries for the SCM meet on Nov. 18. Here's the meet info:
    https://www.clubassistant.com/club/m...1481&smid=4182. And meet info for NE Champs: http://www.usms.org/comp/event.php?M...20121207greatS. Between the 2 meets, I would like to try and squeeze in 50 free, 100 free, 50 breast, 100 breast, 50 back, 100 fly, and 100 IM. I'll likely rest on my 50 fly and 100 back times from the Albatross meet. Not sure how best to juggle the orders of events. I'd like to get in a fast 100 IM at the November meet. If I swam it then instead of in Boston, I'd probably have to skip 100 fly. That event takes a lot out of me in meters.

    Updated October 17th, 2012 at 07:38 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. 10.17.12 - Wednesday workout

    by , October 17th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Chris, Meredith and Danny.

    SCY

    600 Warm up

    10 x 150 - Swim/Kick/Pull
    * Interval starts at 2:45 and drops :05 each 150.
    * On first 6, no free, no strongest kick
    100 Easy

    8 x 100 Up/Down kick - 1:40 (:05)
    * Base stroke fly, start w/ 100 fly
    100 Easy

    100 Free - 1:20
    25 Easy - :40/ 25 no breath - :40
    200 Free - 2:40
    25 Easy - :40/ 25 no breath - :40
    300 Free - 4:00
    25 Easy - :40/ 25 no breath - :40
    400 Free - 5:20
    25 Easy - :40/ 25 no breath - :40
    100 Easy

    16 x 50 - 1:00
    1-4: Free, descend
    5-8: IM Order
    9-12: Stroke, descend
    13-16: Kick

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  12. Tues, Oct. 16, 2012 7:10-8:40ish pm

    by , October 17th, 2012 at 12:46 AM (Fast Food Makes for Fast Swimming!)
    I arrived a few minutes late since I had to get my daughter to and from her final soccer game of the season. It seems like forever since we last had a game or practice for them with all the fire/smoke activity in the area the past month. We finally had a bit of rain all weekend long to help put away the fires for good.

    Today at work I also got my flu shot, so my left arm is dead and hurts. I'm icing my arm, and O.D.ing on Ibuprofin for tonight.


    Warmup (that I got in):

    200 of (25 breast w/ flutter, 25 V-Sit scull, 25 8/3/8 Free, 25 Sprint Free)
    the group did a 600 of this warmup
    (200/200)


    5 x 200 Free Pull stretch out @ 3:15 (2:22-2:25s)
    (1000/1200)

    Assigned 10 x 100 Kick w/ fins & board @ 1:25 (25 Flutter/25 Dolphin)
    • I did 75s @ 1:25 (25 SDK on back/25 flutter/25 SDK on back)
    • resting my legs
    (750/1950)


    Main Set: (aerobic, keep HR down) (when "fast" use the legs)

    400 IM @ 8:00 (50 EZ, 50 Fast)
    500 Free @ 8:00 (50 EZ, 50 Fast)

    2 x 200 IM @ 4:00 (200 EZ, 200 Fast)
    2 x 250 Free @ 4:00 (200 EZ, 50 Fast / 200 Build, 50 Fast)

    4 x 100 IM @ 2:00 (100 EZ, 100 Fast)
    4 x 125 Free @ 2:00 (125 EZ, 125 Fast)
    (2700/4650)

    There was another set of 50s at the end of this, but I got out and called it a day. I was just wiped out, and my arm was sore. No point of beating myself to death. It was an EZ workout for the most part anyway. The next few days are really going to be EZ, at least that's what John says.

    200 EZ and done

    ------------------------
    4850 Yards


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

    I took this workout pretty EZ. Ended up being the caboose in the lane today, going 3rd behind Jared and Henry. I didn't push things very hard at all, and my shoulder/arm muscle was really sore from the flu shot. I could've gone without it (for the benefit of the meet), but it's not worth the risk later in the flu season to go without it. It doesn't matter, I'll still swim fast when it's go time.
  13. Tuesday, Oct. 16

    by , October 16th, 2012 at 04:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    3 x through:
    25 AFAP + 75 EZ @ 3:00
    50 AFAP, broken for :10 @ 25 + 150 EZ @ 5:00
    R1 = free w/fins from push (10, 20 high-21 flat)
    R2 = 25 breast from push 16 high, 50 from a dive 32 flatish
    R3 = 25 fly from dive 21 high, 50 fly-back 26 highish

    4 x 50 pull w/parachute @ 1:45
    4 x 25 kick w/parachute @ 1:00
    100 EZ

    Total: 2500

    Rushed off to an appt and then stopped at gym to do 45 minutes of rehab ex and stretching.


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


    Did my entries for the Sprint Classic last night:

    100 free, 1:59
    100 breast, 1:17.0
    100 IM, 1:04.5
    25 fly, 13.3
    25 back, 13.4
    25 breast, 15.7
    25 free. 12.2

    Entered "off" events and last year's times for the 25s. A rare meet with no fly or back (except the 25s). Obviously, doing a 50 split in free. Will only have 25 minutes before 100 breast, but that's just what I feel like swimming.

    On other news, the cortisone shot has not done much for my elbow. Not unexpected (though last year it really zapped the pain). This reminds me of my last shoulder problem ... So I finally went ahead and scheduled an MRI (3T machine) and PRP consult. I had been reluctant to do this just because I'm sick of doctors and appointments after the last year. Unclear how many days of kicking this will involve ... I will have to strategically schedule it around meets.
    Categories
    Swim Workouts
  14. Tuesday 10/16/12

    Tuesday 10/16

    PM only SCY

    500 swim 4/6/2 turns

    4x100 @ 1:50 V.S. kick in S-line
    4x50 @ 1:00 dr/sw I.M.O.
    8x50 @ 1:00 kick w/ board 10 meters in and out of wall FAST
    8x25 @ :35 15m kick under H2O FAST

    w/ fins:
    4x200 @ 2:50 kick w/ 5 FAST FL kicks off each wall
    4x100 @ 1:30 swim w/ Trojan Tumbles + 5 FL kicks off each wall
    8x50 @ 1:00 25 under H2O + flip turn + 5 fly kicks off wall
    8x25 @ :30 swim 3 FAST/1 AE, RD1: FR, RD2: STRK

    100 EZ

    6x100 @ 1:30 BEST AVG (1:00, :59, 1:00, 1:00, :59, 1:00 for an AVG of 59.6)
    4x50 @ :50 2 BK/2 FR
    6x100 @ 1:40 BEST AVG (:58, :59, :59, :58, 1:00, :58 for an AVG of 58.6)
    4x50 @ :50 25 BK/25 FR
    4x150 @ 2:30 pull w/ buoy + strapless paddles + snorkel focus on finishing stroke!
    4x50 @ :45 DPS w/ 4/6/2 turns

    Total: 6000
    Categories
    Swim Workouts
  15. Tue Oct 16th, 2012

    by , October 16th, 2012 at 10:21 AM (Ande's Swimming Blog)
    Tue Oct 16th, 2012

    The South Central SCM meet 45 days away
    This coming Monday I plan to shift to speed & strength training

    Yesterday Jim told me someone broke my 2:13.42 10k NR for 45 - 49 men
    just looked it up, Congrats to
    45-49 1 Hardy Lussier C 46 OREG 3723-025VX 2:10:29.48

    Doubled yesterday,
    swam with Jim, Korey
    next to Bob & Robert Killeen

    Jim & I did
    50's on 35, 100's on 1:05 & 200's on 2:15
    made em all

    Robert Killeen & I weigh in after the Monday noon practice RK: 226 AR: 217
    He said he drank alot over the weekend
    I went to ACL on Sunday

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00 Dove at 6:31
    Swam with Mike, Korey, & Marcio
    beside Todd, Tyler, Paul, Jim


    Warm up
    400, 300, 200 100


    Main Set

    2 Rounds of:

    4 x 25 FL on :25

    300 FR at 75%
    except mike & Marcio went faster & harder

    4 x 50 FL,bk on :50

    300 FR at 75%

    4 x 75 fl bk br on 1:10

    300 fr at 75%

    4 x 100 IM on 1:30

    300 FR

    ~ ~ ~ ~

    all that doesn't seem like much but it adds up to 5,400


    Next Meet:

    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 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  16. 10.16.12 - Tuesday workout

    by , October 16th, 2012 at 09:04 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Dave and Keith. Did a 4K main set straight through on a 1:30 pace. Went faster than I thought it would.

    SCY

    250 Warm up

    400 IM/400 Free - 6:00
    300 IM/300 Free - 4:30
    200 IM/200 Free - 3:00
    100 IM/100 Free - 1:30
    100 Free/100 IM - 1:30
    200 Free/200 IM - 3:00
    300 Free/300 IM - 4:30
    400 Free/400 IM - 6:00
    150 Easy
    Made the last IM on 5:40

    6 x 50 Kick - 1:00
    12 x 25 - :40
    * odds - IM Order hard
    * evens - no breath

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  17. Mon, Oct. 15, 2012 7:00-9:00pm

    by , October 16th, 2012 at 01:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Swim DPS - did all free 11-12 SPL
    200 Sitting on kickboard, back straight & upright, breaststroke pull
    200 V-Sit Scull - OMG this was tough...especially in combo with the previous swim
    (800/800)

    16 x 25 SDK w/ fins underwater no breathers @ :50
    (400/1200)

    Main Set:


    10 Rounds of:
    • 75 Build to Sprint (last 25) @ 1:30
    • 2 x 25 ALL OUT SPRINT @ 1:00
    • Odd rounds are Stroke (non free)
    • Even rounds are Free (I worked the SDKs on these)
    (held ~:50-:51s for the fly 75s, ~:46s @ Free 75s)
    This was a tough set!

    200 EZ
    (1450/2650)


    Assigned:

    10 x 100 Kick w/ fins and board @ 1:25
    • I did 10 x 50 SDK w/ fins on back @ 1:25
    • need to rest my legs most of all, and I'm officially starting my taper right now!!
    • coach thought I was cramping as to why I was doing only 50s...Nope, I'm good...just want to take things a little easy now
    (500/3150)

    1000 EZ Pull breathe every 3

    ------------------------
    4150 Yards - what a difference!!
  18. Workout 10/15/12:

    by , October 15th, 2012 at 08:16 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    Put on the snorkel and repeat four times ...
    - Swim 150 FR DPS on 2:00
    - Kick 100 on 1:50

    Now for 6 x 100 on 1:30
    - odds: DPS FR
    - evens: no-free IM (fly-fly-bk-br, fly-bk-bk-br ...)

    200 snorkel recovery
    - odds: skulling
    - evens: FR drill

    3 rounds of 5 x 50 on 1:00
    - 1 kick
    - 2-4 - descend
    - 5 = FAST
    -- Did Fr, Bk (focus = 10 SDK off walls), fly (lots of single arm here until the fast one) by round

    4 x 50 Dolphin Dives in Shallows with snorkel w/d
    (Solo/Rec/3350 yds/60 min)
    --------------------------

    I was a slug last week! With the holiday closing the Rec down and my brother visiting from out west, I only got in twice. I was going to swim this morning but fell back asleep. Needed a jump-start tonight and I got it ...

    First thing I did was make sure I didn't forget my snorkel. That first main set was designed to work the lungs, and I was surprised to hold 1:50-ish for the 150s, and got 10-15 sr on the kick (more 10 than 15).

    The lane got crowded so I did the 100 sub-set for some stroke work, really working the 50's same stroke. I was huffing and puffing so did some recovery stuff, then decided to venture into some HIT work till the end of the swim. I was able to descend all three strokes, and my fast times for each were: 29.2, 32.8, 30.4. I really busted a lung on the back, as I don't usually take that many SDK's. The last 50 before the fast one I only did 8/6 - ouch.

    Busy days at work with the retirement of our lead tech and double/triple duty from everyone else. I'm happy to have off Wed and Thursday this week, which means only a long day tomorrow to get through before some more swimming.
    Categories
    Swim Workouts
  19. Monday 10/15/12

    Monday 10/15

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel

    6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick

    6x250 @ 3:45
    1 - 200 build + :05 rest + 50 FAST
    1 - 150 build + :05 rest + 100 FAST
    1 - 100 build + :05 rest + 3x(50 FAST + :05 rest)

    16x25 @ :30 R.I.M.O. focusing on technique

    150 EZ

    Total: 3400

    PM swim:

    all @ :15 rest:
    600 swim (200 FR/100 BK)
    400 pull w/ buoy + strapless paddles
    2x200 IM
    1 - 25 kick/25 drill
    1 - 25 drill/25 build

    2x
    300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00)
    2x150 @ 2:15 50 kick/50 dr/50 swim
    2x200 @ 2:50 100 FR/100 BK D1-2
    2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes

    4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06)

    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  20. Monday, Oct. 15

    by , October 15th, 2012 at 04:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 single arm fly @ 1:00
    50 EZ

    Main sets:

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

    4 x (25 AFAP fly from a dive + 75 EZ) @ 4:00
    -- Went 12 highs rolling on the :59. A noodler cautioned me that I was cheating and would be DQ'd if I did this in a race. lol

    1 x 100 AFAP IM w/fins, :54
    300 EZ

    6 x 50 w/fins @ 100 pace @ 2:00
    odds = fly-back, 25s
    evens = back=breast, 28s
    200 EZ

    4 x 50 backstroke kick w/fins @ 100 pace @ 1:30
    -- only under to 12.5
    -- went 24 highs
    200 EZ

    8 x 25 pull w/parachute
    -- 4 back, 4 breast
    100 EZ

    Total: 3450


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

    Still trying to fight off cold. I seem to recall I had a sickness taper last year before the Sprint Classic. Hoping to just do a quickie 5 day drop taper this time.

    Rant: Why do the obese noodlers always claim the deepest lanes at the pool?! They can just as easily float and aqua jog in the 5-6 feet lanes. I walked in today and the 4 deepest lanes were all taken. Moreover, sharing a lane with them is impossible because of their girth. So 4 people effectively take 8 spots.

    NE Champs info:
    http://www.usms.org/comp/event.php?M...20121207greatS

    Updated October 15th, 2012 at 10:34 PM by The Fortress

    Categories
    Swim Workouts