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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -07/01/2013

    by , June 28th, 2013 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:20
    1 X 100 swim -

    1 X 200 IM 4:00
    4 X 50-1 of each- 1:15 #4 on 2:00
    Two rounds

    2 X {5 X 150 2:30 2:15
    Swim last 50 fast.
    Round 1 interval left, 2 right.
    Swim or pull.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  2. FAST FRIDAY June 28th 2013 LCM

    by , June 28th, 2013 at 10:51 AM (Ande's Swimming Blog)
    FAST FRIDAY June 28th 2013 LCM

    I've been fighting a cold for the last few days
    I swam Tue, Wed, & Thu but modified the workouts, I felt pretty wiped out Wed & Thu afternoons and mostly slept after I got home

    Whintey Coached LCM
    6:00 - 7:30
    Swam with Jim Christie, & ??
    beside Chris, Eric, Todd, Ned, Alley, . . .

    Warm up
    20 x 50 on 1:00

    Main Set
    3 rounds of
    4 x 100 on 2:00 desc
    1:00 extra rest
    100 fast from a dive (in 2 heasts)
    400 on 10:00

    R1 went 1:02 on my fast fr

    R2 went 1:00

    R3 did 50's instead of 100's went 32, 31, 30, & 29 from a push
    went 25 50 from a dive

    did 400 easy after each round


    Next Meets:

    just found out about a meet on
    Sat July 6th in
    Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  3. 06.28.13 - Friday workout

    by , June 28th, 2013 at 10:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My kids had a meet in Boaz, AL last night that ended at 9:30. It is about a 75 minute drive from my house so, we got back in at 11:00. I was kind of dragging at practice. It was worth it though. My daughter finally got "called up" from the development team and dropped 3 seconds off her 50 free time in a fairly slow pool. My oldest son dropped 2 seconds off his 50 free time and then shocked everyone by dropping another second off his 200 free relay split. That one second drop turned out to be significant since they won by .6 seconds. He's got some great teammates. Starting swimming competitively at age 15 when everyone has been swimming for a long time has to be intimidating. Instead of negative talk about how much faster they could be if someone else had showed up, they all told my son he could go fast enough for the team to win the race. It was fun to watch and worth being a little drowsy this morning.

    SCY

    600 Warm up

    4 x 100 IM - 1:40 (1:23's)
    400 Free - 6:00 (4:50)
    2 x 200 IM - 3:10 (2:50's)
    400 Free - 5:45 (4:50)
    100 Easy

    400 Free - 5:30 (5:05 - went a little slowed because of the upcoming 400 IM)
    400 IM - 6:30 (5:40)
    400 Free - 5:15 (4:52)
    100 Easy

    4 x 100 IM - 1:40 (1:28-1:30 ... getting tired)
    2 x 200 IM - 3:10 (2:50's)
    100 Easy

    400 IM Timed (5:25 -> about what I usually do... was pretty tired for this)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  4. Team LCM, Thursday, June 27

    by , June 28th, 2013 at 09:55 AM (The FAF AFAP Digest)
    Swim/LCM @ Mason:

    Warm up:

    2 x 300 (100 S/K/S)
    100 IM drill
    1 x 300 (S/K/S)

    Main Sets:

    8 x vertical kick
    :20 hands at shoulders, :10 fast in streamline, squat jump off bottom

    6 x 200 w/fins @ 4:00
    1-3 = 50 fly/back/breast + 100 free + 50 stroke choice
    4-6 = 50 stroke choice + 100 free + 50 dolphin kick on back
    -- I did these all!
    -- instead of 100 free, I did 50 free + 50 back kick
    -- Cruised most of it except for 3-4 of the initial 50s were at 100 pace
    100 EZ

    1 x 200 IM for time off blocks
    -- NOOOOOO!!!
    -- 50 back for time from the blocks, 31
    - 31 after a long aerobic set?! Did I not just swim a 32.4 at my meet? Heehee, I took 30 dolphin kicks instead of 15. Though this time certainly suggests that the summer cold cost me in Richmond.
    100 EZ

    9 x 50 w/fin & paddles @ :50
    -- went 35-36s
    150 EZ

    -- I think I forgot something ... brain clutter


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    It was a very rare evening where Fort Son was able to pick Lil Fort up at track practice and deposit her at Thursday night swim team dinner. So I hopped in the car to go to my team practice with Teen Fort. I certainly hadn't planned on swimming on my own this week, but swimming with my team sounded fun. I figured I'd be pretty tired today after a real LCM aerobic practice, and I am. But no rest for the weary, I have mega prep for Teen Fort's grad party tomorrow!
    Categories
    Swim Workouts
  5. Thursday, June 27, 2013

    by , June 28th, 2013 at 08:37 AM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 81, pool at 79
    Partly cloudy skies with humidity at 76%

    Warm up
    1000 FR as 5(50RA-50LA-100CU)
    10x25 SDK BC-0 with Shooter Monofin

    *Set 1*
    2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles
    *2:24, 2:20, 2:19, 2:18, 2:17
    *2:23, 2:21, 2:18, 2:17, 2:16

    *Set 2*
    1200 kick w/ fins as
    3(200DK/bk w/SDK6-8/turn, 200BK w/SDK6-8/turn)

    *Set 3*
    3x400 on 2:00 rest: 1-FLY, 2-BK, 3-BR
    Do each as 3(50DR/50Swim)

    *Set 4*
    3(3x50 FR on 2:00, 2:00 rest)
    *27s-26

    Warm down
    200 EZ

    Comments:
    There are generally four to five lap swim lanes available at the FMAC during the school summer break, which are surrounded by a churning frenzy of pool activity from bus loads of young exuberant campers. The months of June and July are the most hectic to swim at either FMAC or FGCU because of limited lap swimming pool access, and almost daily afternoon thunderstorms. My daughter attends morning writing and music workshops near FMAC so I swam there at those times. The recent two summers I was out of the water all of July and part of August, so I hope to minimize that this time.
    Categories
    Swim Workouts
  6. Best workout in a while

    by , June 28th, 2013 at 07:31 AM (Mixing it up this year)
    This is by far the best effort I have made in a practice in a while. Felt strong and pushed thru.

    500 free
    500 free kick w/zoomers

    2 times thru
    2x200@3:30 free w/paddles & bouy strong went R1- 3:11, 3:09, R2- 3:09, 3:09
    4x100@1:45 free w/paddles & bouy fast went R1-1:35, 1:32, 1:32, 1:32, R2- 1:30, 1:29, 1:29, 1:29

    500 free kick w/zoomers
    400 free EZ w/snorkle maintain 6 beat kick

    Total 3500 meters
    Categories
    Swim Workouts
  7. Thursday, June 27, 2013 6:30-8:30pm

    by , June 28th, 2013 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    900 (50 Free/50 V-sit scull/50 Front scull) <-- this took foooooorrrrrrreeevvvveeerrrr
    (900/900)

    10 x 100 Free Pull @ 1:45 (I worked on breathing both sides and EZish) went 1:25s
    (1000/1900)

    6 x 200 Kick w/ long fins (50 Core Dolphin Kick/50 SDK on back)
    (1200/3100)

    200 EZ
    (3300)

    8 x 150 @ 2:30
    Odds IM no free (went 2:20/2:20/2:24/2:27)
    Evens Free no IM (went 2:00ish)

    200 EZ
    (1400/4700)

    8 x 50 Flutter Kick w/ board @ 1:15 - made them
    (400/5100)

    100 EZ and out
    ------------------------
    5200 LC Meters


    I told my coach tonight after practice about my "master plan" of stopping swimming with the team at the end of July. He asked "well, when will you return?" It was a serious question. I told him it would be the end of my age group career. He understood the reasons why. He said maybe I'll be back on the team once again soon, as a swim dad. We'll have to see on that one...
  8. 06.26.13 - Wednesday workout

    by , June 27th, 2013 at 03:02 PM (Pete's swim blog)
    Lightning cut practice this morning so I'll take this chance to catch up on yesterday.

    SCY

    600 Warm up

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Breast - 1:00, descend (down to :38)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Back - 1:00, descend (down to :40)
    50 Easy

    3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    8 x 50 Free - 1:00, descend (down to :30)
    50 Easy

    2 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
    --> Had to end early... no fly

    (4150 Total)
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/2013

    by , June 27th, 2013 at 01:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to the Shark Open we will only have 1 hour this morning.

    31 X 100

    1-5: warm up 2:00
    6-10: kick 2:15
    11-15: 50 stroke/50 free 2:15
    16-20: free 1:45
    20-25: free 1:40
    26-30: free 1:35
    31: swim down
    Categories
    Swim Workouts
  10. Thursday 6/27/13

    Wednesday 6/27

    AM only LCM

    "Recovery"

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

    Practiced racing dives/starts for about 15 minutes and then did 15M burst sprints to the wall, first with fins, then with fins and paddles.

    Total: 2000
    Categories
    Swim Workouts
  11. How do you fix a bad back.....fly

    by , June 27th, 2013 at 07:24 AM (Mixing it up this year)
    I was having a bad back day and my arms were really hurting from yesterday, so I like the crazy person I am, did a fly day!

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:50, 3:45, 3:37, 3:31 not as fast as normal but ok for how I was feeling
    500 free w/snorkle and 6 beat kick
    200 free kick w/zoomers

    Total 2700 meters
    Categories
    Swim Workouts
  12. Wednesday, June 26, 2013 6:30-8:30pm

    by , June 27th, 2013 at 12:32 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Kick w/ long fins
    300 Free Pull
    (900/900)

    8 x 100 - 2 of each stroke @ 2:00/2:00/2:15/2:00
    Flys did 1:20s, Backs 1:35s, Breasts 1:45s, Frees 1:20s
    (800/1700)

    All w/ paddles and long fins (except the fly which I did fins only):
    2 Rounds of:
    100 Free Build @ 1:30
    2 x 50 Fly Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Back Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Breast Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Free Fast @ 1:30

    --------
    200 EZ
    (1600/3500)

    16 x 50 Flutter Kick w/ board @ 1:15
    (800/4300)

    6 x 100 Free @ 1:20
    came in @ 1:18 on the first one dead tired and threw in the towel...did one more as an easy cool down.
    (200/4500)

    ---------------------------
    4500 LC Meters

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


    In other news:


    I'm most likely going to "retire" from competitive training and a majority of my meets as well after my swim in Sandpoint, Idaho on August 3rd. This is for quite a few things: money savings, family time, less overall stress. I'm not going to just go cold turkey away from the pool, but I'll be more of the occasional lap swimmer type who hops in once or twice a week for a bit to "do 100 lengths."
    The USA-S "season" is coming to a close here soon anyway, and August is kind of a throwaway month with the team anyway, so I'm going to save that money and boot myself from the team at the end of July. I'll still be swimming our home meet here in mid-July, and the one day of the Champs meet in the Tri-Cities. The Sandpoint Longbridge Swim will be my final hurrah of sorts for my current competitive career.
    I've had a lot of fun with swimming, and it will always be a love of my life, but I must tend to other things as well. One day I'll be able to 100% dedicate myself to this sport again, but for the next few years at least, I'll be a "hit and miss" type of guy at the local meets, and maybe not swimming my traditional animal style event lineups either...though the 200 Fly is always a good one. I'm never going to be a true sprinter, but maybe I can find a middle ground somewhere.

    As for now, I've got one more month to give it my best, and see what happens in my last couple competitions. Dueling this with work in the summer is just hectic as hell though, but I'm making it work. It will be sad for sure when the day comes, and I'm actually a little teary now writing this, but it will be for the best.
    Don't worry folks, I'm not abandoning ship yet...
  13. Wednesday 6/26/13

    Wednesday 6/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    300 swim w/ fins + snorkel
    4x50 @ :10 rest kick/drill
    8x25 @ :30 FR w/ over kick breathe every 4

    6x100 @ 2:15 "Rouse 100s"
    100 EZ

    2x200 @ 3:00 50 FL/50 FR
    8x50 @ :45 BK
    8x50 @ :50 BR
    4x100 @ 1:20 FR last 25 FAST
    2x200 @ 3:00 50 FL/50 FR

    6x50 @ :45 A.R.

    Total: 5100

    Crossfit:

    Strength W.O.D.:
    4x5 push-press
    5 @ 65
    5 @ 95
    5 @ 115
    5 @ 135

    W.O.D.:
    4x
    :15 L-sit
    :30 windmills
    :30 reverse sit-up
    :30 wide plank
    :30 bicycles

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M.

    6x75 @ 1:15 k/dr/bld
    8x25 @ :40 V.S.

    4x25 @ :20 FR kick w/ board
    50 EZ
    6x25 @ :20 FR kick w/ board
    50 EZ
    8x25 @ :20 FR kick w/ board
    50 EZ
    10x25 @ :20 FR kick w/ board
    200 EZ

    4x (RD4 w/ fins)
    4x power tower pull (6 strokes ONLY for FR/BK, 3 strokes for BR/FL)
    50 dive FAST
    RD1 BR: 29.7
    RD2 FR: 23.8
    RD3 BR: 29.1
    RD4 FR: 20.4

    3x
    1:00 V.K.
    25 kick under H2O FAST
    25 EZ
    50 dive 0 breaths (did FL/FL/FR by round)

    Total: 3200
    Categories
    Swim Workouts
  14. Wednesday June 26, 2013

    by , June 26th, 2013 at 10:28 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Partly sunny, humidity at 87%

    Warm Up SCY
    800 FR as 4(50RA/50LA/100CU)
    4x150 Fly on 2:15 as 2(25RA/25LA/25Swim)
    4x100 BR on 2:00 as 2(25K/bk, 25Swim)
    6x50 FR-CU on 1:00, desc 1-3,4-6 *34-31s
    10x25 SDK/on front side, BC-0, w/Finis Shooter Monofin

    *Set 1* LCM
    3(4x100 FR on 1:45) desc 1-4
    *1:18-1:12s
    ---200 BR Kick

    *Set 2*
    4x200 BK on 3:30, desc 1-4 *3:10-2:51
    ---400 FR as 4(25RA/25LA/50CU) w/snorkel-fins-agility paddles

    *Set 3*
    8x50s FR on 1:00, Odd-EZ Drill; Even - timed FAST w/agility paddles-fins
    *27.6, 27.4, 26.9, 26.4

    Warm Down
    3x200 IM Steady
    1x200 EZ FR
    Dryland Bands

    Comments
    Today was the last day of swim camp, so now we get the LCM pool all to ourselves one hour earlier. Coach Chuck made me the custodian of a pair of Fins Monofins, the "Shooter Monofin" and the "Trainer 1 Monofin" for the small group program he conducts at FGCU. As monofin newbie, any insights to shorten my learning will always be appreciated.

    Today was my first day with the Shooter Monofin, after a few tries to clear up my novice mistakes like trying to do the normal dolphin kick as well as scraping my knees on the pool bottom coming in from the deep end (that must be one reason why Fort insists on deep water all the way), I was astounded at how fast the water was flowing so firmly around the body. My ankles took a beating, so I should progress slowly towards increasing volume and speed.

    When swimming the four fast 50s in Set 3, my Slim Fins felt so floppy and puny compared to the power generated from the shooter monofin. I will take a look at some other stiffer training fins at least medium length blades.

    Updated June 27th, 2013 at 06:48 AM by fdtotten

    Categories
    Swim Workouts
  15. Workout 06/26/13: noon

    by , June 26th, 2013 at 09:52 PM (Maple Syrup with a Side of Chlorine)
    Happy to get into the water today, even though I am a little stiff. I was going to get up for a morning swim, but turned off my alarm and slept in. That was nice.

    So, I found a workout whilst searching the intertubes as I embarked on open water swimming a few years ago, and find myself coming back to it at various times of the year as an end-of-taper challenge. I pulled it from a post by Nick White at this webiste, which has some good tips on the first page and the workout on the second. I did the main set below:

    400 Fr with snorkel/200 Bk/200 IM drill

    Power-interval set: 8 x 200 on 2:45
    - 1-4 pull with Agility paddles
    - 5-8 swim focusing on high elbows and catch

    Sprint-interval set: 9 x 100 on 1:30 (rotating a 50-yard sprint through the set)
    - 1: 50 sprint, 50 race pace
    - 2: 25 race pace, 50 sprint, 25 race pace
    - 3: 50 race pace, 50 sprint
    Repeat twice

    200 loosen and out
    (Solo/Rec/3500 yds/55 min)
    --------------------------------

    Another good kick in the hind-quarters with this workout! I was coming in around 2:30 on the first 4 200's, then about 7 seconds slower on the last four. I took a good Masters Minutes between the Power and Sprint set, and plugged along. By round, I held 1:10, 1:12, 1:15, getting really tired on the last round but I stuck with it.

    My day off tomorrow has been replaced with 12 hour shift and an hour drive north (then home) to cover a neighboring store that had a pharmacist quit, so I will be able to get back into the water Friday morning. I'll look forward to that!
    Tags: surge-power
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/2013

    by , June 26th, 2013 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 choice 1:20
    odd: easy even: fast

    8 X 50 kick 1:15

    1 X 300 5:30 5:15 5:00
    1 X 200 3:40 3:30 3:20
    1 X 100 1:50 1:45 -
    Three rounds, round 1 left, 2 middle, 3 right.
    Pull or swim

    WARM DOWN: 4 X 50 easy

    4300 M/Y
    Categories
    Swim Workouts
  17. Week 39 - Wednesday

    by , June 26th, 2013 at 08:33 AM (After a long rest)
    I slept like a baby last night and woke up feeling great. Despite last nights swim being pretty aerobic based, I think it helped me leave my stress in the pool. Today was a good workout even if it was more short swim based.

    Warm up
    400 swim with snorkel
    6x50 catchup on 50
    8x100 kick on 1.55

    Main set
    8x100 back best average on 2 mins
    100 easy
    8x50 shark fin drill on 1 min
    8x50 on 40

    Warm down
    200 breathing every 5

    Total 3400 meters

    I held 1.40 on the kick and felt strong. The best average set was tough and I am not used to swimming back, but I really enjoyed it despite the pain, and held 1.15 average. I had a couple on 1.14 and one on 1.16. The 50s on 40 are always fun and I held between 33-35.
    Categories
    Swim Workouts
  18. Hard Hitting Distance Day

    by , June 26th, 2013 at 07:30 AM (Mixing it up this year)
    This was a great distance workout for me. Felt strong and fast. We will see if I am hurting later or tomorrow.

    500 free
    16x50@1:00 free 4-descend stroke count, 4-descend time, repeat stroke counts were 48,47,47,45; 47,47,46,45 times were 50, 50, 49, 48; 51, 50, 49, 49

    2 times thru:
    400@7:00 free w/paddles & bouy went 6:11 and 6:09
    4x100@1:50 free held 1:40's

    400 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  19. 06.25.13 - Tuesday workout

    by , June 25th, 2013 at 10:26 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. I haven't gotten the post-taper improvement I was hoping for. I'm still a little tapered and swimming faster but I'm wearing out quickly. It's not quite like last taper even though I pretty much did everything the same.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert Free -> IM
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back

    No cool down .

    (5050 Total)
    Categories
    Swim Workouts
  20. Tuesday, June 25, 2013

    by , June 25th, 2013 at 10:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 80, Water temp 79
    Partly sunny, humidity at 82%

    Warm Up
    1200 FR as 3(100RA/100LA/100CU/100DPS)

    *Set 1*
    300 Fly as 3(50DR/50Swim)
    4x50 Fly on 1:00
    ---200 BR Kick

    *Set 2*
    300 BR as 3(50DR/50Swim)
    4x50 BR on 1:00
    ---200 FR Kick

    *Set 3*
    500 BK as 5(50DR/50Swim)

    *Set 4*
    1200 FR w/M-Agility paddles, tube, buoy

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    Still had some minor aches from the workout yesterday. The bands and moderate active stretching are helpful.
    Categories
    Swim Workouts