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Swim Workouts

  1. Wednesday, May 29, 2013

    by , May 29th, 2013 at 06:58 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Partly cloudy, humidity at 70%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    800 FR as 2(100 steady, 100 strong, 50 steady, 50 fast, 50 steady, 50 fast)

    *Set 1*
    3(4x50 FR on 1:10) best ave
    ---200 BK/FR by 100
    ---300 FR as 2(25RA, 25LA, 50 CU, 50 DPS) w/snorkel-fins-agility paddles

    *Set 2*
    3(3x100 FR on 2:00, 2x50 on 1:00 EZ) 100s - best ave w/fins-agility paddles
    *1:07, 1:06, 1:05
    *1:06, 1:06, 1:04
    *1:06, 1:05, 1:03
    ---3x200 DK/bk w/fins, SDK-10 push offs

    *Set 3*
    1000 FR w/snorkel
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    I am beginning to have more fun swimming fast than the longer endurance sets, at least for LCM.
    Swim Workouts
  2. 05.29.13 - Wednesday workout

    by , May 29th, 2013 at 11:16 AM (Pete's swim blog)
    Swam w/ Dave and Sam. We've had some changes this week. First, the swim team comes in at 7:00 so out time is more limited. Usually Dave and I stretch the workout to a little over 5K with some easier swims but we go way past 7:00. Can't really do that anymore. If we want a 5k workout, we have to pick up the pace. Second, the pool temp has dropped drastically. For pretty much the entire winter/spring, they kept it at 86 minimum. Suddenly, it is 82-84. No complaints from me and it has allowed me to swim longer without wearing out so much. Sam is getting back in shape quickly. I can't even keep up with his breaststroke anymore. He was doing backstroke on a lot of our main sets today and staying ahead of my freestyle. But, he swims in college and is in his early 20s. I'm in my mid 40s. I'm happy I was able to keep up while it lasted.


    600 Warm up

    10 x 100 - 1:20 (held 1:15s)
    2:00 Rest
    5 Rounds of:
    * 3 x 100 - 1:20
    * 1 x 100 - 1:15
    50 Easy
    10 x 100 - 1:15, #4 and #8 on 1:20

    12 x 50 - :50, IM Order

    200 Cool down

    (5450 Total)

    Updated May 29th, 2013 at 12:33 PM by pmccoy

    Swim Workouts
  3. Workout 05/29/13: morning

    by , May 29th, 2013 at 11:11 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 Bk/200 IM drill

    With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
    050 - 100 - 100
    100 - 100 - 200
    150 - 100 - 300
    200 - 100 - 400

    4 x 50 on 1:00 warm down
    (Solo/Rec/2700 yds/50 min)

    Work was closed on Monday for Memorial Day, which I spent watching the parade in town and then going for a nice motorcycle ride as I remembered the sacrifice of many so that we can enjoy the freedoms we do here in America. Very busy yesterday as we tried to cram two days of work into one; ended up doing 1.75 days. Nice loosen-out swim this morning., with some more planned a bit later.
    Swim Workouts
  4. Week 35 - Wednesday

    by , May 29th, 2013 at 09:22 AM (After a long rest)
    I was really stiff this morning after last nights workout. I loosened up just fine after the warm up. We spent quite a lot of time today working on my kick. I am finding six beat kicking really hard and almost feel like my stroke needs to slow down to get the kick right. This is going to take some time to perfect.

    Warm up
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45

    Main sets
    8x150, 100 free with six beat kick, 50 back on 2.10
    8x75 kick on 1.20
    100 easy
    5x(2x50 free on 40, 1x50 back on 40)
    100 easy

    Warm down
    800 IM

    Total 4250yds

    I worked hard on kick today and held 1.55s on the 150s and 55s on the 75 kicks. The 50s set felt good and I held 29-30 on the free and 32-33 on the back.
    Swim Workouts
  5. Pace work today

    by , May 29th, 2013 at 08:28 AM (Mixing it up this year)
    Today was some more pace work but tomorrow I will need some stroke focus.

    Not doing really good with losing weight, just staying stagnated. YUCK! It seems that when I do a hard workout all that happens is I get hungrier.

    400 Free
    2x400@8:00 free w/paddles & bouy negative split the 200's of each 400 #1 went 3:16 & 3:10, #2 went 3:15 & 3:05
    8x50@1:00 free as 25 catchup drill/25 swim
    20x50@1:00 free hold 90% of mile pace held :50's
    400 free w/snorkle EZ
    400 free kick w/zoomers
    100 free EZ

    total 3500 meters
    Swim Workouts
  6. Tuesday, May 28, 2013 5:00-6:00pm

    by , May 29th, 2013 at 12:30 AM (Fast Food Makes for Fast Swimming!)
    First 5 minutes or so is spent putting in the 5 or so LCM lanelines...that's always fun.


    500 (50 Free/50 Back)

    10 x 50 @ 1:10 Odds Free Build, Evens Breast Build

    Kick Set:
    8 x 150 SDK w/ long fins @ 2:15 I was either barely making this or missing the interval. The younger kids seem to have no problem with the set. They also do all the kick sets with kickboard and fins, I only do without kickboard when I use fins

    Main Set:

    10 x 200 IM @ 3:45 EN2 work
    I only did 2 of these as I had to get out early to take my daughter to her choir concert at another school tonight. She did really well. .

    2600 LCMeters

    IM stuff outside really stinks...especially when our two lanes were in the "open water" area of the pool without the lanelines. Dodgeball in a sense with backstrokers everywhere.

    Not sure how much more swimming I'll get in the rest of the week prior to the meet. Hopefully I'll get to swim my events at the meet too. Cherries are starting to come this weekend, and they're talking about running them starting Thursday evening. Who knows what that means for my work schedule. I don't like it, but you have to do it, right?
  7. Tuesday 5/28/13

    Tuesday 5/28

    PM only SCY

    300 swim w/ under H2O turns
    4x50 @ 1:00 k/dr (I.M. stroke order by round)
    4x25 @ :10 rest build (same as above)

    5x100 @ 1:20 get HR up (went 1:02, 1:02, 1:01, 1:01, 1:00)

    400 @ 5:00 FR I.M. (no FL, substitute FR)
    4x25 @ :30 FL
    2x200 @ 2:40 FR I.M.
    4x50 @ :50 FL
    4x100 @ 1:20 I.M.

    100 EZ

    4x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 FR

    100 EZ

    Total: 6400
    Swim Workouts
  8. Week 35 - Tuesday

    by , May 28th, 2013 at 10:53 PM (After a long rest)
    With the holiday weekend I was having swimming withdrawal symptoms. If its not tough enough with me backing off after nationals a three day weekend is thrown in for good measure....God I am sad! Seriously though with the craziness at work at the moment I begged and pleaded with my wife to allow me to swim tonight. I was given the go ahead(I think she had a tough sleep night last night and if truth be known she was probably glad one of her three kids was out of the house to give her some peace and quiet). I swam a really tough set of 200s tonight and I am buzzing right now. For the first time today I feel good.

    15 minute vasa swim bench at a high tempo

    Warm up
    1000 swim with snorkel
    10x50 kick on 50

    Main set
    10x200 pull with paddles on 2.30 holding under 2min pace

    Warm down
    500 swum 25 back, 25 free easy

    Total 4000 yds

    I felt sluggish on the warmup but felt better on the kick set. The 200s were mentally tough but I held 1.59-2.01 on all the 200s. This is the best set of 200s since I got back in the pool.
    Swim Workouts
  9. Tuesday, May 28

    by , May 28th, 2013 at 04:40 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    100 scull
    6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
    50 EZ
    2 x 50 torque drill w/agility paddles @ :20 RI
    50 EZ

    Main sets:

    5 x 30 burst dolphin kick cruise
    50 EZ
    masters minutes

    1 x 50 fly from the blocks (no objection by lifeguard!)
    -- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
    -- 30
    -- this is a great practice time for me, even if it really was 31 low
    150 EZ

    1 x 50 back from blocks, on the top, 34
    -- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
    -- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
    200 EZ

    3 x 30
    -- practicing SDKs from a dive off the blocks
    -- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
    50 EZ

    10 x 50 kick w/fins
    odds = @ 100 pace (30-31) @ 1:00
    evens = EZ @ 1:30
    100 EZ

    1 x broken 100 evil w/fins
    -- 10 second break @ 50
    -- 1:08 (33 high, 34 high)
    200 EZ

    4 x 50 w/parachute @ 2:00
    -- free/back/breast/back kick
    200 EZ

    Total: 3200 m

    GYM: 30 minutes of RC/scap ex and foam rolling


    Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!

    Updated May 28th, 2013 at 08:44 PM by The Fortress

    Swim Workouts
  10. You know you did a hard workout when 80.7 degrees seems hot

    by , May 28th, 2013 at 08:38 AM (Mixing it up this year)
    Considering how hot the water was this weekend at the Y, I thought today would be great. That was until I got in my main set, then it was too hot.

    I am not down to the intervals I used to be able to do these on. Then again I need to remind myself I am 5 years older than when I did this set last.

    400 free
    10x100@1:45 free w/paddles & bouy held 1:36's
    10x100@1:55 free held 1:44's
    10x100@1:45 free w/paddles & bouy held 1:35's
    400 free EZ

    Total 3800 meters
    Swim Workouts
  11. Monday, May 27, 2013 5:00-7:00pm ...SURPRISE!!

    by , May 28th, 2013 at 12:09 AM (Fast Food Makes for Fast Swimming!)
    I did quite a bit of work around the house today, cleaning up in the basement, and around outside as well, including pulling a very large lilac tree/bush/whatever out from the middle of my yard. I was pretty tired by the time I got to the pool. Almost wished I'd gone to work instead (sometimes work is easier than the stuff around the house).

    Long Course Meters in the rain:

    600 Free

    Kick Set:
    8 x 150 SDK w/ long fins @ 2:15
    John said these are easy, we should all make them. I was moving fast, and coming in around 2:10+ or so, barely enough time to turn and go again. The kids however were getting all kinds of rest.

    Main Set:
    Broken Descending Mile+ (the + part is the bonus 100 at the end of the 1500)

    All were on coach's sendoff, he'd give us approximately a minute rest and then pick a point on the clock to leave
    500 Free @ 70% effort (went a 6:45)
    400 Free @ 80% effort (went a 5:32)
    300 Free @ 90% (went a 3:58)
    200 Free @ 95% (went a 2:33)
    100 Free @ 100% (went a 1:12)
    100 Free @ 100% (went a 1:08)

    At this point we were huffin and puffin (at least I was), and coach John comes by and says "Alright, on the top...500 @ 70%" WHAT!?!!??! "Yep, we're doing another one!" OMG!!

    SURPRISE Mile:
    500 Free @ 70% (went 7:00)
    400 Free @ 80% (went 5:35)
    300 Free @ 90% (went 4:02)
    200 Free @ 95% (went 2:35)
    100 Free @ 100% (went 1:15)
    100 Free @ 100% (went 1:11)

    200 EZEZ

    I was completely toasted on the second round. I had to fend off a 12 year old girl the whole way through the set as well. She's a definite LCM swimmer, and I'm a SCY "need my walls, pushoffs, etc." type of swimmer. In SCY I can outdistance her easily, but not in this huge expanse of water. That's why I truly don't enjoy OW swimming walls.

    8 x 50 @ 2:00 Odds V-Sit Scull, Evens Sprint 1 of each stroke
    I calf cramped up on the Fly one about 35/40 meters down the pool...and hobbled my way in.

    200 EZ and out

    5800 LCM

    Holy crapola!! That was a heck of a day! John said he did that set for all of us to prepare us for the 800 Free and 1500 Free that we're all doing on Friday night at the Apple Capital meet. Yeah, Thanks!
  12. Mem Day LCM, May 27

    by , May 27th, 2013 at 05:36 PM (The FAF AFAP Digest)


    500 various
    100 scull
    8 x 50 DPS free @ 1:00-1:10
    50 EZ

    Main Sets:

    2 x through kick w/fins @ 1:15
    15 AFAP + 35 EZ
    25 AFAP + 25 EZ
    35 AFAP + 15 EZ
    50 EZ
    50 AFAP (flutter = 29, dolphin = 29)
    2 x 50 EZ

    50 EZ

    2 x through swim w/fins @ 1:30
    15 AFAP + 35 EZ
    25 AFAP + 25 EZ
    35 AFAP + 15 EZ
    50 EZ
    extra 1:00
    50 AFAP
    2 x 50 EZ

    R1= fly (50 = 27 low)
    R2 = evil (50 = 31)

    50 EZ

    8 x 50
    odds = smooth DPS back @ 1:00
    evens = backstroke kick

    50 EZ

    Total: 3000


    Woke up this am and learned that our appraisal was exactly the asking price! So all contingencies are removed and our full price house K is fully ratified. What a relief! I think the whole process would have been less stressful if we hadn't started off with the psycho buyers and 4 structural engineers and a lowball appraisal. They spooked us. Very happy to have it wrapped up. But now I'm going to start missing my house.

    Made it to Mason today and it was deserted. Got in a solid speed workout. I may assign the main sets to my HIT folks.

    Happy holiday everyone!
    Swim Workouts
  13. Monday 5/27/13

    Monday 5/27

    AM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins
    8x25 @ :20 rest build to FAST

    7x100 @ 2:15 "special" 100s w/ fins (they had some name I can't you will see, the O2 deprivation I suffered clouded my memory!)
    - start at the 15M mark and kick under H2O 15 meters into the wall
    - flip and kick smooth on back in streamline 50 meters into the wall
    - flip and kick under H2O 35 meters back to the original 15M mark

    100 EZ

    5x100 FR kick
    RD1 @ 1:55
    RD2 @ 1:50
    400 @ 6:00 swim w/ fins last 25 of each 100 FAST
    6x50 FR kick
    RD1 @ :55
    RD2 @ :50
    200 @ 3:30 swim w/ fins last 50 of each 100 FAST

    100 EZ

    12x50 @ 1:00 FL
    2 - 3 kicks 1 pull drill w/ fins
    1 - first 25 build
    1 - last 25 build

    100 EZ

    Total: 6200
    Swim Workouts
  14. Bath water today at 86

    by , May 27th, 2013 at 11:40 AM (Mixing it up this year)
    Saturday was hot but today was hotter at the Y. I tried to push as best I could but the heat zapped my strength.

    3x200@3:30 free
    5x100@1:30 free w/paddles these were touch and go
    8x50@:45 free w/paddles &bouy held :40
    2x200@3:00 free w/paddles & bouy held 2:45
    3x100@1:40 free w/ paddles & bouy held 1:21
    1x200@3:00 free w/paddles & bouy 2:45
    8x100@1:45 free went 1:30,1:30,1:30,1:30,1:28,1:28,1:27,1:26
    8x25@:40 free every 3rd fast
    1000 free kick w/zoomers build
    3x200@4:00 free x50 Sw/P/K/Sw

    Total 5000 yards
    Swim Workouts
  15. Saturday, May 25, 2013

    by , May 25th, 2013 at 09:31 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 78
    Partly sunny, humidity at 72%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    4x50 FR on 1:00 desc 1-4 *38-37-36-35

    *Set 1*
    4(200 FR on 3:00, 100 FR on 1:40) 200 @800M 2:40 Target pace, 100@90%
    *2:40, 1:14
    *2:38, 1:12
    *2:38, 1:11
    *2:38, 1:10
    ---400 BK/FR by 100

    *Set 2*
    3x200 DK w/fins, SDK-10 push offs
    3x200 FR-K snorkel-fins w/sculling

    *Set 3*
    1000 FR w/snorkel-agility paddles as
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    Set 1 was a good result for me, holding under 2:40/200 and then descending down to 1:10/100. I will do some easy swimming in my community pool tomorrow with Memorial Day out of the pool.
    Swim Workouts
  16. Saturday 5/25/13

    Saturday 5/25

    AM only SCY

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

    9x50 @ 1:00 I.M. switches (FL/BK, BK/BR, BR/FR) working on transitions

    6x100 @ 1:20 AE (get HR up)

    12x25 @ :30 BR
    1 - kick
    1 - drill
    1 - swim

    6x75 BR D1-3 in pairs
    2 @ 1:10
    2 @ 1:20
    2 @ 1:30
    50 EZ
    4x50 @ :50 200 PACE
    50 EZ
    4x25 @ :30 FAST
    50 EZ

    6x150 @ 2:00 I.M. (no FR) AE

    2x400 @ :10 rest opposite fin/opposite paddle (switch every 100)

    Total: 5150

    Updated May 26th, 2013 at 12:16 PM by Calvin S

    Swim Workouts
  17. Friday 5/24/13

    Friday 5/24

    PM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick w/ board
    8x50 @ 1:00 drill/swim I.M. order
    5 @ 1:20
    2 @ 1:15

    2x200 @ 2:40 first 50 STRONG
    3x150 @ 2:00 second 50 STRONG
    4x100 @ 1:15 AE
    150 EZ

    4x50 @ :55 AE kick w/ board FR
    1x50 @ :50 FR w/ overkick
    1x50 @ :50 200 pace

    100 EZ

    Total: 5700
    Swim Workouts
  18. Saturday at the Y in the warm almost bath water

    by , May 25th, 2013 at 04:18 PM (Mixing it up this year)
    I managed a decent workout though I felt much too warm to work that hard today. I would say it was atleast 84. Managed to get my 5000 yards in.

    500 free
    600 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:48, 2:48, 2:47, 2:45, 2:41

    600 free kick w/zoomers

    800 IM went 13:55 the 200 fly was in 3:35
    200 breast kick
    50 free kick
    200 breast kick
    50 free kick

    20x25:15RI fly drills
    300 free w/snorkle
    200 free EZ

    Total 5000 warm yards
    Swim Workouts
  19. 05.25.13 - Saturday workout

    by , May 25th, 2013 at 04:15 PM (Pete's swim blog)
    Swam w/ Dave, Mary and Carolyn. Eventually we got moved into a lane w/ Tess, Bob and someone else. I generally led the lane until near the end.


    400 Warm up
    200 Kick
    200 Pull
    400 IM, Drill down, swim back

    8 x 150, Odds kick/drill/swim IM Order, evens 50 Kick/100 Free

    2 x 50 Free
    2 x 100 Free
    2 x 150 Free
    2 x 200 Free

    6 x 100 Pull

    200 Free/200 IM
    150 Free/150 Fly/Bk/Br
    100 Free/100 Fly/Bk
    50 Free/50 Br

    300 Cool down

    (5300m Total)
    Swim Workouts
  20. Workout 05/25/13: morning

    by , May 25th, 2013 at 02:11 PM (Maple Syrup with a Side of Chlorine)
    Great day helping my son's class with a Serve-A-Thon at Christ the King, a camp area about an hour northwest of town. Beautiful area for a getaway; we helped to plant one of the gardens then picked stones out of a cornfield. Best part was the delicious lunch that we were served - full salad buffet, soup, hot and cold lunch options, and cookies! After helping the HOPE church with Juicy Fruit Kids Club at 6pm, Preston and I went to a concert at his school. Poor promotion of three great Christian bands: Brother Joseph (a local guy we know), The Jelly Rox (eletronica), and Kardia (rock/punk on par with Paramore). Great night complete with a Taco Bell run (where the two kids preparing food were beyond belief and about ready to deck each other - not sure what that was all about, but entertaining none the less).

    Rain hampered our attempt for a get together after Masters this morning, but five folks came out. I joined them for warmups, then the main set, then finished off while they headed for the locker rooms.

    200 Fr/200 BK/100 IM drill
    Main Set:
    1 x 100 (80%)
    1 x 75 (K/S/P)
    1 x 200 (Neg Split:went 1:13, :10)
    2 x 75 (K/S/P)
    1 x 300 (did IM)
    2 x 75 (K/S/P)
    1x 200 (Neg Split: went 1:10, :07)
    1 x 75 (K/S/P)
    1 x 100 (AFAP: went :59)

    Then 2 x 50 "pod swimming" (middle guy leads, then one guy on each side, hanging by hips with a few bumps to the leader for good measure). I wanted to do a full-pool paceline where the caboose has to sprint to the front of on each lap, but only three of us were left, so we did these drag races instead).

    Then I did solo:
    1 x Noah's Ark (1:06 on last fast 100)
    4 x 50 on :55 warmdown
    (Masters/Rec/2700 yds/60 min)

    NIce swim with the group. I was on deck helping with some strokework drills, then was able to swim and talk to folks between reps. That main set is nice, as I seem to be gravitating to the 75's as a great distance to really lay down some high-intensity stuff then use the longer stuff to work on technique as active recovery. I'm pleased with the fast 100's at the end of the main set and Ark.

    Rainy and cold in Vermont (44 degrees right now!), but I'll head downtown in a bit to take in Mayfest, where Main Street is shut down and tons of vendors, food, and music takes over for the day. My friend's band, Immune Friction, is playing so I'll take in lunch at the local fish 'n chip shop and catch them for a bit while dodging raindrops and seeing what is available. Too bad the weather is not great, most years this fest brings in 10,000+ visitors to our town.
    Swim Workouts