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Swim Workouts

  1. Week 37 - Monday

    by , June 10th, 2013 at 08:13 AM (After a long rest)
    I went to bed early last night but woke up throughout the night. Fortunately I was not thinking work but was just hot. The workout today was a long one for an hour swim and we did lots of fast long swimming(my kind of workout).

    Warm up
    400 with snorkel
    6x50 concentrating on small finger entry instead of thumb entry

    Main set
    8x200 pull with paddles on 2.30
    100 easy
    10x50 drill on 50
    3x300 on 3.30
    10x50 free on 40

    Warm down
    100 easy

    Total 4400 meters

    I descended the 200s 1-4 and then again 5-8. I went 2.20,2.17,2.15,2.12 and 2.21,21.17,2.15,2.12. The 300s were a surprise and the time was really tough, I went 3.20,3.17,3.22. The final 50s were basically just make the time and turn and my times ranged from35-37. I was tired but really pleased with my times throughout this workout. Long course is still tough but I think I am finally adjusting. Hopefully by the end of the summer I will have a great base and short course will feel too short! Coach told me I will be doing a 20min swim set either Wednesday or Friday. The senior racers do this monthly and he wants me to hang with them(we shall see).
    Swim Workouts
  2. Nice and cold today, perfect swimming and plenty of lanes

    by , June 10th, 2013 at 07:37 AM (Mixing it up this year)
    I love it once the kids teams come in at 7 instead of 5:30. More open lanes. Then most lap swimmers know to go to the other 2 lanes rather than join me. Only 2 swimmers know they can join me any time and not to stop me to tell me they are getting in. They know my habits and I know theirs. But once again I had my own lane!!!!

    I am starting to get my sprint free work started. I have till Nationals to get some of my speed back. My distance is coming along nicely, but it is a hard mix now between the two.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/paddles & bouy descend #1-4 #5 EZ went 3:11, 3:07, 3:06, 3:04
    5x100@2:00 as 50 free/50 back w/paddles moderate pace held 1:44's

    300 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:41's on these
    200 free EZ

    Total 3500 meters
    Swim Workouts
  3. Sunday, June 9

    by , June 9th, 2013 at 02:56 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    2 x 50 backstroke kick w/fins holding med ball in air with one arm and other arm at the side
    8 x (30 shooter + 20 EZ) @ 1:15
    -- 4 back, 4 belly
    100 EZ kick

    Main Sets:

    8 x 50 w/fins & paddles
    odds = DPS free @ 1:00
    evens = DPS back @ 1:10
    100 EZ kick

    6 x 50 single arm fly @ :30 RI
    100 EZ kick

    12 x 30
    -- start off blocks, SDK to 15m
    -- a diving clinic or practice was going on and the lifeguard was focused solely on that, so I took the opportunity to break the rules and sneak in starts
    -- 2 AFAP, 10 @ 100 pace
    100 EZ kick

    4 x 50 DPS free w/fins & paddles @ 1:00
    2 x 50 scull
    50 EZ

    Total: 3000


    I knew during warm up that I wasn't doing a speed workout today. Despite a day off, I was still tired from the week. I guess my body hasn't really adjusted to long course yet. Still glad I managed a 6th swim. And really glad the lifeguards were otherwise occupied. I tried a couple starts leaning forward slightly ala Rich Abrahams. Didn't seem to work for me. My best and cleanest starts are almost always from a neutral position, neither leaning back or forward.

    My Mom arrives tomorrow for a visit and for Teen Fort's high school graduation. I can't believe it's here!
    Swim Workouts
  4. 06.08.13 - Saturday workout

    by , June 9th, 2013 at 07:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Mary at the HSV Nat. Matt coached.


    600 Warm up

    2 rounds of:
    * 4 x 150 Pull - 2:30 Descend (2:05->1:50ish)
    * 4 x 100 Free - 1:45 Descend (1:25->1:17)

    4 rounds of:
    * 4 x 50 Kick, no board or fins :10 ri
    * :40 rest
    * 200 Choice stroke, 1st 100 Fast, 2nd 100 Brisk
    * :40 rest
    On the first 200, I did breaststroke. Next two were backstroke. Admittedly, I picked backstroke because a hard 100 lcm short axis stroke followed by a not quite so hard 100 lcm short axis stroke wasn't too appealing to me. But, I sucked it up for the final 200 and swam it fly. The first 50 was smooth and fast but whatever rhythm I had found on that 50 left me for the second. Ended up doing more survival fly for the last 100 but I made it.

    200 Cool down

    (4300m Total)
    Swim Workouts
  5. Saturday 6/8/13

    Saturday 6/8

    "Race-Reahearsal and Broken Swim Day"
    AM only LCM

    400 (300 swim/100 kick)
    4x150 @ :15 rest k/dr/bld
    5x100 @ 1:20 N.S. + D1-5
    400 EZ

    200 broken 100/50/50 @ 15 rest FR - 2:17.1
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    200 broken 100/50/50 @ 15 rest BR - 2:43.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    100 broken 50/25/25 @ :10 rest FL - 1:06.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    50 FAST BR - 34.0
    150 EZ

    Total: 5000
    Swim Workouts
  6. Friday 6/7/13

    Friday 6/7

    AM LCM + Crossfit and PM SCY


    500M run
    50 double-unders
    40 sit-ups
    30 ring dips
    20 kettle bell squat + dead lift
    10 handstand push-ups
    20 KB S2DL
    30 ring dips
    40 sit-ups
    50 double-unders
    500M run

    AM swim:

    200 swim
    4x150 @ :10 rest k/dr/bld w/ fins
    6x100 AE
    4 @ 1:20
    2 @ 1:15

    4x50 @ 1:00 build to FAST

    60x50 as follows:
    8 @ :50 4x12.5 FAST/4x25 FAST
    10 @ 1:00 2x12.5 FAST/6x25 FAST/2x35 FAST
    12 @ 1:10 4x25 FAST/6x35 FAST/2x50 @ 200 PACE
    12 @ 1:10 2x25 FAST/6x35 FAST/4x50 @ 200 PACE
    10 @ 1:00 4x35 FAST/6x50 @ 200 PACE
    8 @ :50 200 PACE

    8x50 @ :10 rest 25 drill/25 swim w/ snorkel (putting stroke back together)
    400 EZ

    Total: 5400

    PM swim:

    400 swim
    8x50 @ 1:00 k/dr
    300 pull w/ buoy + paddles + snorkel
    8x50 @ 1:00 drill/bld
    8x25 @ :30 V.S.

    1:00 V.K.
    25 @ :10 rest under H2O kick
    25 FAST

    2x75 @ 1:20 kick BR

    Total: 2050

    I left PM practice early because it was my wife's birthday and I needed to get ready for the party!
    Swim Workouts
  7. Week 36 - Saturday

    by , June 8th, 2013 at 02:06 PM (After a long rest)
    It's always so nice when I have been away and I come home to a nice reception from my wife and kids. Last night I had dinner with the kids and had an early nights sleep. I woke this morning feeling good. As I got ready for practice my wife made me a coffee and a blue berry muffin. The pool is now step for long course over the summer and I will be getting some good long course under my belt. Today's practice was my kind of practice; lots of freestyle,a good combination of short fast 100s and 50s on short intervals combined with some mid distance swims on short rest. At the end of the masters workout we joined the junior racers(12 year olds) for a relay and some sprint 50s.

    Warm up
    400 free with snorkel
    6x50 catchup on 50
    6x100 Odd's free and even's IMs with 10 seconds rest

    Main set
    3x(3x100 swim on 1.20, 300 pull with paddles on 4mins)
    100 easy
    10x50 over kick with fins on 50
    400 free breathing every 5 with 6 beat until I breath and 100kicks when I breath.
    100 easy

    5x50 relay with Junior Racers
    50 easy
    50 back
    50 easy
    50 breastroke
    50 easy
    50 free
    100 easy

    Total 4550meters

    I really enjoyed the main set. I held 1.09-1.10 on the 100s swim and 3.30 on the 300s. The 400 was weird but my kick feels like its improving. The fast 50s were fun and the masters relay beat the 12 year olds. At one point we were way up but the last swimmer really pulled back the distance on our last guy. Overall a really fun week and a nice way to finish the week with some sprints from the blocks.
    Swim Workouts
  8. Workout 06/08/13: morning

    by , June 8th, 2013 at 12:35 PM (Maple Syrup with a Side of Chlorine)
    200 Fr with snorkel/200 kick
    16 x 25 drills

    200 OWSwim counterclockwise
    4 x 100 Quarter's Strong with snorkel plus 100 kick
    200 OWSwim clockwise
    4 x 50 Burst and Crusie
    200 OWSwim counterclockwise
    4 x 25 AFAP on 1:00
    100 EZ and out
    (Masters/Rec/2300 yds/90 min)

    Feel ok after yesterday's long swim, as I would expect to feel. Since it was rainy and cool, I just farted around the house and watched some old episodes of Balleykissangel (a BBC series that I haven't watched in a long time). Lena and I went to the graduation for Preston's school and stayed late to send off the exchange students that we have come to know well. Great night!

    This morning before practice I met up with the guys in Monday night Bible study for breakfast at a diner over in Hoosick, NY. Great to get together and catch up, although we do a lot of that at our meetings regularly! I didn't eat a ton (well, less than half of what I used to eat) and was able to make it to Masters practice and swim with the group.

    We worked on stroke drills for Fr, Bk, and Br, swimming the whole practice without lane lines. As we were finishing, Marie and a friend (Mary?) hopped in and did their own thing in lane six. We took turns leading the 200 "OW" swim and worked on in water turns like we can expect at buoys in a race. Also mixed in some good efforts between these.

    Plan for the rest of the weekend is to take it easy. Meet with friends of the family for a surprise 70th birthday party, a motorcycle ride this afternoon with the guys and help my MIL move to a new apartment. More relaxing tomorrow with the chance of another motorcycle ride.

    Updated June 8th, 2013 at 10:41 PM by rxleakem

    Swim Workouts
  9. 85 degrees at the y but still pushed

    by , June 8th, 2013 at 12:30 PM (Mixing it up this year)
    It was hot but I managed a good workout.
    500 free
    500 free kick w/zoomers
    500 back kick drills as 100 arms perpendicular, partial recovery, streamline, fashion model, 6 kick on side the stroke, arms perpendicular
    5x100@1:45 back w/paddles went 1:40, 1:40, 1:38, 1:37, 1:35
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy
    1000 mix it up easy drills/kicks

    4500 yards
    Swim Workouts
  10. Friday, June 7, 2013

    by , June 7th, 2013 at 09:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Cloudy, humidity at 88%

    Warm Up
    400 FR
    4x50 on :50 *43-40

    *Set 1*
    5x400 FR on 7:00 desc 1-5
    *5:45, 5:43, 5:41, 5:38, 5:35
    ---200 BK/FR by 100

    *Set 2*
    12x50 FR on 1:00 w/fins
    Odd 50s as 25LA/25RA, Even 50s as Fast *30-29s
    --100 BK

    *Set 3*
    10x100 FR on 1:40 w/agility paddles-buoy-tube
    *1:21 to 1:17

    Warm Down
    600 FR Smooth

    Did not swim yesterday, but was able to get a solid workout in today. I am looking forward to doing the 3K at Sarasota next Thursday, and have been looking several possible LCM meets in SWF for July and August. Last year at this time I was out of the water for almost two months. Now I think I can keep the training going as well as participate one day at a couple local LCM meets.
    Swim Workouts
  11. Week 36 - Wet Friday in Alexandria

    by , June 7th, 2013 at 08:27 PM (After a long rest)
    I was very tired this morning, with my week of travel finally catching up with me. The DC area had rain all night and this made for a very wet outdoor practice this morning. Despite feeling tired and it being wet I really enjoyed Friday freestyle with Alexandria masters.

    200 swim
    200 kick
    200 pull
    200 drill
    16x25 on 25
    8x50 on 40
    2x100 on 1.30
    4x50 on 40
    8x100 on 1.30
    32x25 swum 16 on 20, 16 on 30
    200 S K P D

    Total 3800 meters(short course)

    Most of this was suppossed to be with fins but as the visiting swimmer I had none so just did it without. I held 1.05-1.07 base pace per 100 and felt good throughout.

    Updated June 7th, 2013 at 09:14 PM by StewartACarroll

    Swim Workouts
  12. 06.07.13 - Friday workout

    by , June 7th, 2013 at 06:38 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Back is feeling better but I'm still not 100%. Put a cylinder head back on my car last night. That wasn't the best thing for me but I need to get the car running again.


    600 Warm-up

    4 Rounds of:
    * 50 Fastest kick/50 slowest stroke - 1:40
    * 50 #2 kick/50 #3 stroke - 1:40
    * 50 #3 kick/50 #2 stroke - 1:40
    * 50 slowest kick/50 fastest stroke - 1:40
    50 Easy

    5 Rounds of:
    * 100 IM - 1:30 (did 1:23s mostly)
    * 100 Free - 1:30 (1:10-1:12, last on 1:07)

    6 Rounds of:
    * 50 Scull w/ paddles - 1:10
    * 100 Hard pull - 1:20

    4 x 25 - :40, no breath
    4 x 25 - :35, kick
    4 x 25 - :30, IM Order
    4 x 25 - :25, stroke
    4 x 25 - :20, free

    200 Cool down

    (4450 Total)
    Swim Workouts
  13. 06.06.13 - Thursday workout

    by , June 7th, 2013 at 06:31 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam.


    600 Warm up

    4 Rounds of:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30
    50 Easy

    50 Kick - 1:00
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    100 Stroke - 2:00
    50 Kick - 1:00

    100 Cool down

    (5000 Total)

    Updated June 7th, 2013 at 06:39 PM by pmccoy

    Swim Workouts
  14. Friday, June 7

    by , June 7th, 2013 at 04:20 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    2 x 50 scull w/agility paddles @ :15 RI
    2 x 50 caterpillar fly drill w/agility paddles @ :15 RI
    2 x single arm DPS fly @ :15 RI
    6 x 50 DPS free w/agility paddles @ 1:10
    100 EZ kick

    Main sets:

    8 x 30+ burst + cruise back @ 1:15
    -- 4 SDK, 4 swim
    100 EZ kick

    3 x (50 AFAP w/fins + 250 EZ)
    1 = fly, 26 high
    2 = fly, 26 mid
    3 = free, 25
    -- free hurt worst than fly

    5 x (50 kick w/fins @ 100 pace + 50 EZ) @ 2:00
    -- 2 dolphin w/board, 3 backstroke kick

    4 x 50 w/parachute & agility paddles @ 2:00
    -- 1 free, 1 back, 2 breast
    -- gawd, these were long and hard
    50 EZ
    -- didn't have time for a recovery set or warm up bc pool closed at 2

    Total: 3200 m


    I was supposed to meet up with mountain biking Speedo, but he had a last minute meeting. So I journeyed out to Mason. I was tired after 5 swims in a row, but still got some good sprints in. Taking tomorrow off and sitting down to plan my life in the 6 weeks until we move. It doesn't get that much easier when school ends bc the girls still have summer swim and track until the end of July.
    Swim Workouts
  15. Workout 06/07/13: noon

    by , June 7th, 2013 at 02:26 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    - 1 x 3000 (~45 min)
    - 5 x 100 (alt kick/EZ IM)
    - 4 x 75 on 1:13 (K/S/P)
    - 100 loosen and out
    (Solo/Rec/4,500 yds/80 min)

    I was able to sneak into the pool before work on Wednesday for 1,450 yds, nothing grand. We have had two busy days at work made much more relaxed due to our pharmacy student returning, which I am thankful for. I was going to travel to Americade today in Lake George, but my buddy ended up not being able to make the trip and I do not feeling like riding on the motorcycle in the rain.

    Today was distance swim day. I string together the Noah's Ark in order to keep track of distance, and mixed in some pulling, agility paddles, snorkel and kicking throughout. Shoulders feel fine but will be doing some extra foam rolling for good measure. The school that Preston goes to has graduation tonight, so I will be there to support the kids then I am planning for a good swim with the Masters group tomorrow morning.

    In other news, the group from Great Barrington Mass has posted their Open Water swim schedule for the summer - every Wednesday evening and some weekend swims in the lakes throughout the Berkshires. Not sure how many I'll make this year, but it is always a great time!
    Swim Workouts
  16. Thursday 6/6/13

    Thursday 6/6

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 drill/100 kick)
    200 I.M. kick/drill

    12x25 @ :15 rest working on various FR drills and body posture

    Total: 2300

    Had to duck out early to go see an art exhibit with my wife.
    Swim Workouts
  17. Felt great today so I hit it hard

    by , June 7th, 2013 at 07:46 AM (Mixing it up this year)
    The pool was a little hotter than I like at 81.2 but I managed a great one today.

    10x100@1:50 Free had a hard time at first making these but managed the back half better than the start
    500 fly kick on back w/fins
    15x100@1:45 free w/paddles & bouy went 1:38, 1:38, 1:37, 1:35, 1:36, 1:36, 1:35, 1:35, 1:35, 1:33, 1:33, 1:33, 1:32, 1:31, 1:29
    300 free EZ
    200 free kick w/zoomers EZ

    Total 3500 meters
    Swim Workouts
  18. Thursday, June 6, 2013 5:00-7:00pm

    by , June 7th, 2013 at 12:24 AM (Fast Food Makes for Fast Swimming!)
    Rough day at work...11 1/2 hours of not fun. Finished off with helping to get a 30 HP (horsepower) waterpump and motor removed from the cherry line and replaced for the night shift. They had to delay production a few hours, and we had lots of (not) fun. Ended up with not a lot of break in between work and swimming today, but it is my last opportunity until next week, so I might as well do it.


    1000 Mix it up - did all Free

    Kick Set:
    12 x 100 SDK @ 1:45
    I started out around the 1:30 or so on the first few, then just faded back to barely making the interval. Kicking in LCM is just

    Main Set:

    6 (7) x 300 Free @ 5:15 - Odds EZ, Evens Fast
    I got permission to do the EZ ones as pull, and then go as fast as I could in the Fast ones. We had to do-over the 1st one since too many people were doing 1-stroke my coach calls it.
    I just suffered through this...slugging away near the back of the lane, but did complete it, and had a race with Jordan, our 13 year old girl phenom swimmer. Yes, I've now lowered my standards from trying to stay with Jared, down to little girls. I can't wait for SCY to come back!

    200 EZ

    16 x 50 IM Order 4x thru @ 1:00
    Fly was the only good thing here, but even that was tough today.

    200 EZ and out for award from the meet last weekend
    5500 LCMeters

    A picture of my 3rd place medal from the meet. Top 3 places got medals, the others through 10th ribbons. I was proud of this one against the kiddos.
  19. Thursday, June 6

    by , June 6th, 2013 at 04:03 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    4 x 50 single arm DPS fly @ :15 RI
    6 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    4 x 50 @ 1:15 w/fins
    -- 30+ m UW + cruise
    100 EZ
    Main Sets:

    8 x 30+ burst + cruise @ 1:15
    -- 4 SDK, 4 swim
    150 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    -- really focusing on when and where to breathe
    fly = 26
    free = 25 low
    flutter kick w/board = 29
    breast = 30

    8 x 50 DPS back w/fins & paddles @ 1:10
    150 EZ

    Total: 3200


    Pretty much the same workout I've been doing at Mason -- race simulation 50s, AFAP kicks, and technique work. I think that's exactly what I need for my 1 goal this summer. I feel like I could use more time for hypoxic work though. I feel the urge to breathe more in long course than short course. And it seems easier to hold my breath UW than on the surface. I want to take no more than 3 breaths in my 50 free and 50 fly. Don't think I can do it in 2.
    Swim Workouts
  20. Week 36 - Thursday in Alexandria

    by , June 6th, 2013 at 03:46 PM (After a long rest)
    I swam at the 5am workout this morning in the Waynewood park pool. The pool was 25m and was a really nice outdoor pool. I felt better in the pool today and the workout was a lot of fun. Both Dan and Brian who I know were at the pool; Brian swam in the 5am workout and Dan swam in the 6am practice(but I got a chance to talk).

    200 Swim
    200 Kick
    200 pull
    200 drill
    8x100 free on 1.30
    200 pull easy
    8x50 free on 40
    100 pull easy
    100 free fast
    16x25 free on 25
    100 pull easy
    50 free fast
    5x50 back easy on 50
    2x25 fast
    200 easy swum as swim, kick, pull, drill

    Total 3450 meters

    I held 1.08-1.10 on the 100 set, and 33-35 on the pace 50s set. The 100 free fast I went 1min. The 50 fast I went 28. I could not see the clock on the fast 25s. Despite feeling the lack of sleep from my week of travel I had a good workout and it was nice to catchup with Brian and Dan.

    Updated June 6th, 2013 at 03:57 PM by StewartACarroll

    Swim Workouts