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Swim Workouts

  1. 06.01.12 - Friday workout #06

    by , June 1st, 2012 at 08:41 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Felt pretty good today despite all the fly yesterday.

    SCY

    500 Warm up

    8 x 100 Up/down Fly - 1:30 (:10)
    4 x 100 Up/down Fly - 1:40 (:10)
    8 x 50 - 1:00 Easy/Hard Stroke, IM Order
    8 x 100 Up/down Kick - 1:40 (:05)
    Rest

    8 x 50 Free - :50 Easy/Hard
    200 Free - 3:00 (2:20)
    4 x 100 Up/Down Back - 1:40 (:05)
    4 x 100 Up/Down Breast - 1:40 (:05)
    I think the 200 Free was supposed to be recovery but we took a rest break before that so I swam it hard.

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  2. Thursday, May 31, 2012 5:30pm

    by , May 31st, 2012 at 10:35 PM (Fast Food Makes for Fast Swimming!)
    Feels like a Friday for some reason...probably the three day weekend meet that's throwing me off a bit. I'll still work a 1/2 day or so tomorrow before the meet, plus a full day of work Saturday morning too.

    Decided to go to the Y pool to stretch out a bit. I felt really tired after my 3rd straight 10 hour shift at work. I've been doing a lot more physical work this week in preparation for the cherry season coming soon. Normally I try to do a lot of standing around watching the line run...this is ideal (though it rarely happens).

    ***************************

    At the Y tonight, it was definitely not the best swimming conditions available for a swimmer like me:

    6 lane pool w/ attached (via bulkhead) diving well
    • Lane 1 Instructor doing private lesson w/ 2 kids
    • Lane 2 Three ladies doing something with kickboards/aquajogging belts and fins. Confusing???
    • Lane 3 The normal triathlon prep training (a program put on by the YMCA) which had 5 people in it.
    • Lane 4 Two of the "regulars" lap swimmers
    • Lane 5 & 6 Had no laneline, and the lifeguard training class was using these two lanes for rescue training/backboarding skillz. After watching the training of the new recruits...I'll just choose to drown when my time comes.
    • Diving Well also being used by lifeguard training class for deep water rescue training/simulations.
    • WTF???
    My choice...Lane 4, which as I stepped up to the edge one swimmer was just getting out, so I was able to split the lane with the other.
    At 6:00pm the pool was going to go down two 1/2 pool (1-3 public swim), and (4-6 lap lanes), of which 6 was still for the lifeguard class, and 4-5 was for the triathalon swim prep group, with NO LAP LANES for the public people. The YMCA staff didn't notify me of the as I was getting in at 5:30, but I talked my way into the group and just swam their workout w/ modifications for me until 6:30 when I got out.


    Finally...the workout:

    (In lane 4, splitting):
    200 Free
    200 Free Pull
    400 IM Drill

    Main Set:
    150 Free @ 2:00 (1:45)
    100 Free @ 1:20 (1:10)
    50 Free @ :45
    ~:30 rest
    150 Free @ 1:55 (1:44)
    100 Free @ 1:15 (1:08)
    50 Free @ :40
    ~:30 rest
    150 Free @ 1:45 (1:36) <--actually tried on this one
    100 Free @ 1:10 (1:05)
    50 Free @ :35

    100 EZ

    got combined w/ triathalon group in Lane 4 for:
    Their set
    My set - what I did

    2 x 100 (continued from 5 x 100s they started) @ 2:30
    2 x 100 Free @ 1:20, 2 x 25 Fly @ :30, :10 rest (total 2:30)

    5 x 200 @ 4:30
    5 x 200 @ 4:30 w/ broken 50s IM Order @ :45, then 1:30 rest (4:30 total)
    • First 4 rounds like above
    • Final round EZ Free
    ------------------------
    3100 Yards

    Not a bad workout considering what I had to work with tonight. I did have 2 others in my lane and got stuck behind them during the 200s set a little, but not too bad. It's all in what you make out of it I guess. I wasn't planning on "ripping it up" tonight anyway...this was more of a nice easy stretch out swim prior to the meet anyway.
  3. Thursday 5/31/12

    Thursday 5/31

    AM only LCM + Crossfit

    Swim:

    600 swim
    400 pull w/ buoy 25 scull/75 swim
    8x100 @ 1:50
    odd: 50 kick/50 swim
    even: drill/swim/drill/build

    10x200
    4 @ 3:00 pull w/ buoy D1-4
    6 @ 2:30 swim w/ paddles + fins D1-3, 4-6

    8x50 @ 1:00 drill FR 3 strokes/6 kicks

    2x
    1x200 @ 4:10 kick
    3x100 @ 1:30 DPS
    4x50 @ 1:05 kick FAST
    3x100 @ 1:30 D1-3 to FAST

    200 EZ

    Total: 6400

    Crossfit:

    3x
    10x power clean
    10x toes-to-bar
    10x hand-stand push-ups

    2:00 rest

    2:00 AMRAP
    kettle bell swings w/ 45 lbs kettle bell

    400 meter sprint
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/01/12

    by , May 31st, 2012 at 04:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 Kick-25 fast/25 moderate- 1:10
    1 X 100 swim

    8 X 25
    odd: build to race finish
    even: blocks-sprint 25

    LCM

    15 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Categories
    Swim Workouts
  5. Thursday, May 31

    by , May 31st, 2012 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly drill @ :15 RI
    5 x 50 chest press fly drill @ :15 RI
    5 x 50 single arm fly @ 1:00

    ... hot tub break with Speedo ... who did a 1000 for time ... he was much faster than last week ... I'm suspicious he skipped a 50 due to boredom whilst swimming ... 12:11

    6 x (5 x 25 shooters w/MF) @ :40ish
    5 back
    5 belly
    5 left side
    5 right side
    5 twirling
    5 back

    10 x 50 back w/turtles, no SDK @ 1:00

    100 EZ

    Total: 2700


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

    Did a full on slow mo recovery workout today. I needed it. I realized after reading Water Rat's blog that I haven't been to ART in 5+ weeks. Definitely means my shoulder is feeling somewhat better b/c I was going weekly for a long time. My third PRP session is next Thursday. There has been some improvement since session two. Though I'm still not doing any freestyle sprinting or using paddles.

    Updated May 31st, 2012 at 05:01 PM by The Fortress

    Categories
    Swim Workouts
  6. Thursday, May 31 2012

    by , May 31st, 2012 at 02:11 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center

    Air temp of 80, LCM pool at 78, 100% water clarity.

    Warm Up
    200 S-DR-DR-S by 50

    *Set 1* - LCM
    3000 FR broken 5K tempo & pace
    as 10x300 on 5:30

    Results:
    • 4:05 Ave pace


    EZ 200

    *Set 2*
    1000 Br/Fr with Snorkel
    • 200 Br kick
    • 300 Br swim
    • 500 FR kick


    *Set 3*
    21x50 on :50 FR with paddles

    Results:
    • descended 38-36 x7

    EZ 150 FR

    Comments
    I finally received a new wire cable to replace the one that snapped on the weight stack machine in our exercise room. Did dryland workouts only a few times over the last several weeks, so last night's dryland session was certainly felt in today's swim workout.
    Categories
    Swim Workouts
  7. Workout 05/31/12:

    by , May 31st, 2012 at 01:39 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    4 x 200 FR pull with buoy on 2:40
    8 x 50 Kick on :60
    4 x 150 FR on 2:00
    8 x 50 drill IMO on :60
    4 x 100 Quarter's Strong on 1:20
    150 loosen and out
    (Solo/Rec/3150yds/50 min)
    -------------------------

    I had intended on swimming at Lake Buel with the PaceMaker master group last night, but we had some storms roll through and canceled those plans.

    Today felt good in the water. I will be swimming the Charles River race Saturday in Boston, if the water comes back within acceptable limits. The director will be emailing us Friday afternoon to give the green light. Looking forward to swimming this event for the first time - there is a limit of 150 participants.

    Other than that, I am knee deep in a plumbing project - simple fixes are not simple in a house that is over 130 years old, especially with all the lead pipes. :hitmeontheheadwithawrentch:
    Categories
    Swim Workouts
  8. 05.31.12 - Thursday workout

    by , May 31st, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Lots of fly today. We did the workout in the wrong order but it all worked out in the end. Probably a bit easier if followed correctly.

    SCY

    400 Warm up

    2 Times through:
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    * 50 Easy
    * 200 IM (125 Fly/25 Bk/25 Br/25 Fr) - 3:30
    * 300 IM (150 Fly/50 Bk/50 Br/50 Fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    50 Easy
    I seem to be able to go about 75-100 fly smooth on a 1:20-1:25 pace. After that I go vertical and it hurts. This set pushed me pretty hard. 175 fly was a killer and it didn't help that Dave B picked up the pace on the 175 free.

    10 x 50 - 1:00 (odds, kick/stroke; evens, sprint free)
    This was supposed to be 10 x 50 on :45 but we decided to add rest and do more speed work.

    200 Easy Fly cool down
    50 Return kick boards and cool down from the cool down.

    (4100 Total)
    Categories
    Swim Workouts
  9. Wednesday, May 30, 2012 5:15pm

    by , May 30th, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    Had the whole pool to myself for the lap swim tonight. It's really boring being there all by yourself too. Well, there were a couple deep-water water exercise ladies there, but I don't count them. (the deep tank is separated by a bulkhead).

    Warmup:

    300 Free
    300 Free Pull
    200 IM Drill
    200 Kick w/ board

    At this point, I was feeling tired from 10 hour days of work, plus the 4300 yard in 1 hour workout from yesterday. I didn't know what else to do with my time, so I figured I'd waste the next 40 minutes doing a bunch of kicking and fast stuff.

    The fins I use are Speedo Biofuse Training Fins - they are weighted as well. The pair weighs about 3 pounds, so imagine kicking with another 1.5 pounds on each foot!

    20 x 25 w/ fins @ :30
    • Odds SDK on back (attempt to go 1/2way underwater) - after a lot of these reps it was getting tougher to do
    • Evens Fast Fly w/ SDK to middle & then breathing 1 up, 2 down
    100 EZ

    20 x 25 Flutter Kick w/ board (no fins) @ :30 (held :20-21s)

    100 EZ



    Each of the following fast 100s was done on the 4:00 interval, since I don't really like to sit around on the wall...gets boring. The EZ 100s were just built in during the 4:00 interval.

    Fins back on for:

    1 x 100 Fly Fast from a push - went :59
    I've been nearly this fast from a push without fins before, and I was feeling great till after the final turn. My legs were just dead! Plus trying to do open turns with fins is difficult.
    100 EZ

    1 x 100 Back Fast from a push - went 1:01 (good time)
    I actually felt like a backstroker for about 53 yards or so...then my legs died, and my turnover slowed back down to James speed as I slugged home the final 2 lengths...

    100 EZ

    1 x 100 Breast w/ flutter kick"fast" from push - didn't even bother to look at the time. Probably could've gone faster with frog kick.

    100 EZ

    1 x 100 Free fast from a push - went :54
    My legs just died on the 2nd 50, and my arms were feeling it too on the final 25.

    100 EZ and outta here.

    --------------------
    3000 Yards


    That's enough of that stuff for the summer!! I'd rather be swimming 100s/200s/etc of repeats on low rest than doing fast stuff with fins all the time. Very tough to do.

    3 day meet starts on Friday!
  10. Wednesday 5/30/12

    Wednesday 5/30

    AM LCM and PM SCY

    AM swim:

    400 swim
    400 IM k/sw/dr/bld
    24x50 @ 1:05 (6 each stroke, IM order)
    2 drill
    2 kick fast
    2 swim

    2x
    3x100 @ 1:20 D1-3
    4x50 @ :50 25 fast 0 breath/25 cruise

    2x (did RD 1 STRK=BK, RD 2 STRK=FR)
    8x50 @ 1:00 STRK (odd: drill, even: build)
    2x200 @ 3:15 IM (first one cruise, second one fast)
    4x100 @ 1:45 (odd: FR cruise, even: STRK fast)
    (+100 EZ after RD1)

    4x100 @ 2:00 skull/sw/dr/sw

    Total: 5900

    PM swim:

    500 swim
    5x100 @ 1:30 k/sw/dr/bld

    2x
    6x50 @ :50 kick FAST
    3x100 @ 1:20 IM
    2x200 @ 2:20 (RD1)/2:10 (RD2) D1-2

    3x200 @ 3:00 50 kick/50 DPS

    4x
    1x100 @ 1:30 FAST (:55, :54, :54, :53)
    3x50 @ :50 FAST (hold faster than 1/2 100 time)
    3x100 @ 1:30 DPS
    1:00 REST

    2x150 EZ

    Total: 6100
    Categories
    Swim Workouts
  11. Wed., May 30

    by , May 30th, 2012 at 06:10 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula exercises, 20 min
    good mornings, 65 x 1 x 8, 75 x 3 x 8
    extreme angle step ups w/BB, 50 x 3 x 8
    seated narrow grip row, 100 x 1 x 6, 110 x 1 x 6, 120 x 1 x 6
    bicep curl, 40 x 3 x 8
    overhead squat, 55 x 1 x 8, 60 x 1 x 8
    altitude drops, 10
    knee tuck jumps, 10
    resisted track start jumps, 10

    -- Wanted to do a few more sets of things, but ran out of time and had to dash off to the pool.


    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooter
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ :20 RI
    -- first time I've used paddles in months
    50 EZ

    Speed Work:

    1 x 50 AFAP fly w/fins
    -- 23 mid
    -- felt tired, and perhaps should have done some bursts first to make sure I was entirely warmed up
    150 EZ

    Kick Ultras w/fins:
    3 x (8 x 25) @ :45
    -- AFAP for 20 yards, cruise in, rest approx :30

    1-8 = dolphin kick w/board
    50 EZ
    9-16 = shooter w/MF
    100 EZ
    17-24 = backstroke kick, no SDK
    150 EZ

    8 x 25 breast pull w/parachute
    100 EZ

    Total: 2700

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


    Still feeling tired. I realized that, normally, this would have been a recovery week for me. I probably should have knocked off weights last Saturday for a week. Whenever I skip a recovery week, it catches up to me. I had thought I might not need/take one with Omaha looming, but apparently not so. And I'm done with upper body weights until after Nats. I've been feeling the "weight" of them in my speed sessions and really want to crank some quality AFAP work in the pool. May just do plyos from now until 3 weeks out. It doesn't seem like it was all for naught, as in just 4+ weeks, I've gotten stronger or possibly regained strength I had lost.

    I may see Speedo-Tri tomorrow. He will probably be doing another 1000 for time (ugh!) and I'll be doing a recovery workout so I can attempt some AFAP 50s outdoors on Friday.
  12. Sarasota Y Sharks Masters 5:30 AM Workout -05/31/12

    by , May 30th, 2012 at 05:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 200 3:30
    1 X 100 1:45

    1 X 200 kick + 100 swim

    10 X 50
    odd: Blocks-25 sprint/25 easy
    even: 25 easy/25 build to race finish

    8 X 50 kick 1:15
    #3-6-9 are fast

    1 X 100 IM 2:00
    1 X 100 stroke 2:15
    1 X 100 free 2:00
    Three rounds

    1 X 50 fast 1:30
    1 X 100 fast + 150 easy 6:00
    Three rounds. Choice.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  13. Wednesday, May 30 2012

    by , May 30th, 2012 at 03:13 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Typical SWF early summer day with scattered clouds and hourly forcast for 30% chance of thunderstorms throughout the day. Air temp of 82, LCM pool at 77 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 500 to 5K OW race pace
    15 min talking with lanemate Karl

    *Set 1* - LCM
    2000 FR broken 5K tempo & pace

    Swim as 5 rounds:
    • 2x50 on :50
    • 1x100 on 1:40
    • 2x50 on :45
    • 1x100 on 1:30


    Results:
    • 50s ave @ 38
    • 100s ave @ 1:18


    EZ 200

    *Set 2*
    2000 FR straight swim with paddles
    • Time: 25:58


    EZ 100 FR

    Comments
    After 5 days off, one would think it should be like a taper, but I usually tend to feel that I begin to regress with breaks longer than 3 days where there is very little or no swimming. The warm up felt excellent, but entire rest of the workout I felt like I had to work hard for average to slow results.

    Over the last six weeks my coach really helped me to take on physical and mental challenges in swim workouts. He pushed me beyond my expectations and strongly believed I could go beyond my comfort zone attaining new levels of swimmming endurance, speed and confidence to set goals. One of the first positive results was a 5K OWS in 1:18.

    Now I will try to continue that momentum as my coach needs to take time off, perhaps indefinitely, to focus on personal health and recovery. I am truly thankful for the time I had with him, and feel a bit selfish that he even gave me and our small group so much of himself. So I sincerely hope and pray everything will go well for him.

    School is out in Lee County, SWF - so my 9yr old daughter came with me to swim next to my lane during warm up. Then she got out to do her Kumon worksheets, read her AR reading list books, and work on her writing Journal. I appreciate her support so much, and when she is not up to it or we have other plans, on those days I will go to our HOA pool early am.

    Updated May 30th, 2012 at 03:49 PM by fdtotten

    Categories
    Swim Workouts
  14. Wednesday May 30 - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    200 swim before practice began
    4 x 50 @ 1:05, 25 drill + 25 free
    4 x 50 @ 1:10, 25 stroke + 25 free

    8 x 50 @ 1:15, flutter kick w/out board, one arm stroke per 10 kicks

    2 x
    * 3 x 150 @ 1:45, 1) 50 strong + 100 long, 2) 50 long + 50 strong + 50 long, 3) 100 long + 50 strong

    50 easy

    2 x
    * 25 easy + 25 fast
    * 25 fast + 25 easy
    * 50 fast
    * 50 easy
    1st round free, 2nd round stroke for fast

    150 easy

    ** 2500 meters **


    *******

    I know we went more than 2500, but can't remember what else we did.

    The pool was crowded as our group had only two lanes because the national team was in the water for an extra half hour or so. Lots of activity on the deck, and not so much attention from the coaches, as people scrambled to get ready for this weekend's Santa Clara International Swim Meet, the last leg of the Grand Prix Series. Sad to say that I will be out of town this weekend so I am going to miss the whole thing . The Japanese national team was stretching out on the side of the pool as I left the locker room, would have loved to stick around and watch them swim for a few minutes but had to get to work...

    Updated May 31st, 2012 at 12:40 AM by eric.carlson

    Categories
    Swim Workouts
  15. 05.30.12 - Wednesday workout #04

    by , May 30th, 2012 at 08:43 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My fly was on today. Made this workout a lot easier.

    SCY

    400 Warm up

    4 Times through:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Kick/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30 (2:42-2:45)
    100 Stroke - 2:00 (backstroke, recovery)
    200 IM - 3:00 (2:50)
    300 Free - 4:00 (3:40)
    Really happy w/ the 200 IMs. When fly is working and backstroke isn't getting in the way, IMs are almost fun. I backed off on the final IM so I could hit the 300 free pretty hard.

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  16. Tuesday, May 29, 2012 5:30pm or so

    by , May 29th, 2012 at 11:37 PM (Fast Food Makes for Fast Swimming!)
    Not sure exactly what time I started my workout, but it was 5:25-5:30pm. My set was borrowed from JBS's blog earlier today.
    Start time was relavant, because the whole workout is on interval, and keeps you going for the most part on as fast of a pace as you can handle. So in a sense, you decide how much pain you want to endure.


    The Set...from JBS:
    Decided to do the swim/swim set

    start at 2:15; two swims -- 150/125. Drop 5 seconds after each pair, drop a length when you get less than 5 seconds rest on the longer distance
    150/125: 2:15, 2:10, 2:05, 2, 1:55, 1:50, 1:45 (1925)
    125/100: 1:40, 1:35, 1:30 (675/2600)
    100/75: 1:25, 1:20, 1:15, 1:10 (700/3300)
    75/50: 1:05, 1, :55, :50 (500/3800)
    50/25: :45, :40 (150/3950)
    did one 50 on :35 (went :32), then pushed off for an easy 50 cool down (100/4050)

    No warmup, just get right to it.
    I chose to do 150/150s for the first few rounds just to start aerobic with the same amount of rest, and then start hammering them out. I was completely lost as far as how much yardage I'd been completing during the set (which probably was a good thing). Had my mind known that I'd gone well past 3000 yards, it would've been telling my body to start quitting.

    Interval - Distance Swum (2 swims on each interval - first swim go, second swim relax)
    2:15 - 150/150
    2:10 - 150/150
    2:05 - 150/150
    2:00 - 150/150 (first 4 rounds held roughly 1:45-1:46s)
    1:55 - 150/125
    1:50 - 150/125
    1:45 - 150/125 (went 1:43)
    1:40 - 125/100
    1:35 - 125/100
    1:30 - 125/100 (went 1:26)
    1:25 - 100/75
    1:20 - 100/75
    1:15 - 100/75
    1:10 - 100/75 (went 1:08)
    1:05 - 75/50
    1:00 - 75/50
    0:55 - 75/50
    0:50 - 75/50 (went :48)
    0:45 - 50/25
    0:40 - 50/25
    0:35 - 50/25 (went :31)
    0:30 - 50/25 (went :28)

    100 EZ cool down

    -------------------
    4300 Yards - WOW!! I didn't even realize I'd gone that far during the set, and i finished it at 6:25pm, so it was somewhere in the range of 55-60 minutes in length of a continuous set. What a good one. My body was hitting a wall somewhere around the 1:20ish intervals. Almost getting painful, but I had to keep going. I was lucky that the YMCA lap lanes were good tonight. The final half hour I had public swim right next to me across the laneline, and had the beachball in my lane a few times. I saw the kids start to come after it, but that was at the point of my final 75/50 round, so i was moving up on them fast. I felt myself hit the ball with an armstroke, and I'm sure it went sailing somewhere. hehehe purely by accident, but I liked it anyway. :devilishsmirk:

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

    We also got the timelines emailed to us for the upcoming USAS meet this weekend here in town (it's attached below). I like it because I'll be able to get a lot of work done this weekend as well, which means plenty of OT for the week, PLUS three days of swimming in 10 events!

    The plan:

    Friday
    • get out of work at 11:00am
    • warmups at 12:00 noon (only have to be here because of 800 Free checkin)
    • 400 IM 2:30ish
    • 800 Free 4:00ish
    • go home (family life)
    Saturday
    • 5:00am-1:30pm OT work. gotta love $$$
    • pool around 3:30pm warmup a couple length in the deep tank
    • 50 Fly 4:30ish
    • 200 Fly 6:45ish
    • 200 Breast 7:50ish
    • 400 Free 9:40pm-ish!!! It's gonna be dark outside, good thing there's lights out there!
    Sunday
    • sleep in
    • go to pool 2:00-2:30pm-ish (warmup in deep tank)
    • 100 Fly 3:00ish
    • 200 IM 5:00ish
    • 200 Back 6:15ish
    • 200 Free 7:00pm-ish
    Should be a good weekend! 10 fast swims in LCM. This will be my "Omaha" meet of the summer. After this, I don't count on swimming too much. I'll try to do a couple days a week (if I can) purely for maintinence so I don't pack on too many pounds over the summer. Work's gonna get hectic with the cherry harvest starting in about 2 weeks. OT...here we come!
    Attached Thumbnails Attached Files
  17. Workout 05/29/12: noon and evening

    by , May 29th, 2012 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Noontime swim:
    200 FR/200 BK/200 IM drill w/u
    8 x 100 continuous
    - odds: kick
    - evens: FR with Dolphin Dive in Shallows (from Mallory Mead's OW workout thread)

    2 x 100 FR on base/100 (1:20)
    2 x 150 FR on base
    2 x 200 IM mix-mashed
    - odd length = IMO
    - even length = RIMO

    150 easy and out
    (Solo/Rec/2450yds/40 minutes)
    ---------------
    Nice to get back into the water after a long break ... I've seen Mallory list the Dolphin in Shallow dives before (at the flags, go under water, skd then turn at wall, skd out past flags) so I decided to give them a go today.

    Evening
    200 FR w/u

    5 x 500 swum as ...
    - 1 x 400 FR :30sr, 100 Active Recovery (AR) on 2:00
    - 2 x 200 FR :20 SR, 100 AR on 2:00
    - 4 x 100 FR :10 SR, 100 AR on 2:00
    - 8 x 50 IMO FAST :10 SR, 100 AR on 2:00
    - 1 x Noah's Ark pull with buoy
    (Note: Dolphin dive in shallows once/100 on 400s)

    100 Loosen and out
    (Masters/Rec/2800yds/50 minutes)
    -----------------
    I am free from work this week, so I was able to make my semi-annual Tuesday night drop-in with the Masters group. Half the pool was doing a freestyle clinic (all new faces - very positive) and only two others did a workout. I did a modified workout that I found on the marathon swimmer forum, and spent time working on DPS and EVF with a strong two-beat kick.

    So I went with my daughter's band/choir programs from school to a competition in northern Ohio Wed through Sun (including lovely overnight drives on a bus both ways to save $). Checked out the Rock and Roll Hall of Fame in Cleveland on Thursday, splashed about in the resort waterpark Friday before the adjudications, then all day at Cedar Point on Saturday before the results and ride home. No real opportunity to swim, but I had a blast with Emma and her friends. Cedar Point was great - highlight of the day was standing in line for 1hr20min to ride the 17-second long Dragster (0-120mph in less than 4 seconds, then a vertical climb of 420 feet!). Bus ride was not comfortable, but I got some when we got home. Great trip, even with the lack of swimming training available.

    Yesterday Emma marched in the two of the local parades honoring Memorial Day, bringing to an end her 14-year baton twirling participation. It was a great day to honor all of those men and women (and their families)that have served our country and paid the highest price for our freedom.
    Categories
    Swim Workouts
  18. Tuesday 5/29/12

    Tuesday 5/29

    AM only LCM + Crossfit

    600 swim
    400 pull w/ buoy (25 scull/75 swim)
    10x50 @ 1:00
    3 drill
    2 build

    4x100 @ 1:25 swim
    4x50 @ 1:05 kick
    4x100 @ 1:20 swim
    6x50 @ 1:00 kick
    4x100 @ 1:15 swim
    8x50 @ :55 kick

    8x150 @ 2:15 pull w/ buoy + paddles D1-4, 5-8

    200 EZ

    Total: 5000

    Crossfit:

    "21-15-9"

    the following exercises, 21 times each, 15 times each, 9 times each. AFAP for time.

    goblet squats
    burpees
    pull-ups

    final time: 8:24
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 workout: 05/30/12

    by , May 29th, 2012 at 05:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200. 3:20. 3:00
    3 X 100 1:40. 1:30
    Two rounds. Round 1 intervals left,2 right.

    1 X 100 kick 2:15
    2 X 75 kick 1:45
    1 X 100 swim
    Two rounds

    4 X 150 fast + 50 easy 4:30
    Four rounds, all choice

    LCM

    1 X 200 moderate 3:30
    1 X 100 fast 2:30
    2 X 50 fast 1:30
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  20. Tuesday, May 29

    by , May 29th, 2012 at 03:05 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Warm up:

    600 various
    4 x 50 single arm fly
    3 x 100 backstroke

    Speed Work:

    4 x 50 burst dolphin kick + cruise

    4 x (25 fast breast + 25 EZ)

    2 x (50 up tempo back kick + 50 EZ)

    3 x (50 easy speed fly + 50 EZ)

    4 x (25 fast breast + 25 EZ)

    4 x 50 burst dolphin kick + cruise

    100 EZ

    Total: 2500

    RC exercises & Stretching, 30 min


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

    I felt like crap in the water today. Don't know if it was due to too much Memorial Day celebrating, the scorching heat over the weekend or Saturday's intense drylands. Maybe a combo of them all. I've also only had one day off in 2 weeks, so maybe that is catching up to me. Given that, I made no attempts at anything AFAP. Even my bursts were more like 90%. Everything was done on the mega rest interval, dodging around the slow lap swimmers in my lane.

    I ran into Josh & Nick from Curl Burke. See http://reachforthewall.com/2012/05/2...aI-Ho.facebook. They were at the start of a 2 week taper for a final attempt to qualify for Trials. Rather than the standard taper of gradually decreasing yards and intensity, they are doing a drop taper where they don't take "even one fast stroke" until their meet. I don't usually do much more than bursts the last 10 days or so of my taper, but that is even more extreme. It will be interesting to see how they fare. We did agree that most masters don't rest enough.

    I ordered this today: http://www.2xu.com/product/455/Swim-...on-Top/279/285. Lately, my upper body has been feeling much more bashed up than the legs.

    Updated May 29th, 2012 at 08:33 PM by The Fortress

    Categories
    Swim Workouts