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Swim Workouts

  1. 04.19.13 - Friday workout

    by , April 19th, 2013 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Got more sleep last night. Maybe I'm finally getting through this sinus infection. Workout today was modified from a workout 3 years ago when I turned 40. It probably made more sense back then. Instead of 3 rounds of 40x25, we did 10 rounds of 3x100.


    600 Warm up

    5 rounds of:
    * 100 Stroke - 1:45 (fly,bk,br,fly,bk)
    * 100 Pull - 1:15 (made 1:05s, 1:00 on last one)
    * 100 Kick - 2:00 (fly,bk,br,fly,bk)
    2:00 rest
    5 rounds of:
    * 100 Stroke - 1:45 (br,fly,bk,br,im)
    * 100 Pull - 1:15 (made 1:03-1:05, 1:01 on last one)
    * 100 Kick - 2:00 (br,fly,bk,br,im)

    12 x 50 - 1:00 (IM Order x 3)
    Did these hard. Fly was :33-:35, Bk was about :45 , br was :38-:40 and free was :31s
    50 Easy

    12 x 50 Kick w/ fins - 1:00
    Odds underwater sdk down, easy back
    Evens Fly,bk,fr

    200 Cool down

    (5050 Total)
    Swim Workouts
  2. Week 28 - Friday(Tap week 1)

    by , April 19th, 2013 at 08:32 AM (After a long rest)
    My wife's flight was delayed last night and I never got to bed until about 11.30pm and as such I did not get my required sleep, meaning this morning was tough in the pool. I felt sore and sluggish.

    400 swim with snorkel
    6x50 catchup drill on 45
    4x(100 kick on 1.45, 200 free swim on 2.20)
    15x100 swum as:
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy
    3x(50 AFAP with fins on 2mins, 100 DPS with fins on 1.45, 25 AFAP with fins on 45)

    Total 4050

    I held 2.08-2.10 on the transition 200s, but felt really crappy, just stiff and sluggish. The descending 100s were fine until the 2nd one on 1.05 when it got tough, but I made all of them. The swims with fins were fun and I went 22-23 on the AFAP 50s and 11s othe 25s. I was not on top of the water like Wednesday morning but still fun.

    My daughter has a meet tomorrow morning and I need to be at the pool at 7am to swim before the meet so another early start tomorrow. I plan on going to bed early tonight!
    Swim Workouts
  3. LCM Friday and I really got into this one

    by , April 19th, 2013 at 07:42 AM (Mixing it up this year)
    I have a LCM meet next weekend so this was a good time to try my hand at a strong 1500 swim this morning.

    500 free
    500 free kick w/zoomers

    1500 Free w/paddles & bouy for time went 23:45 I could tell by my splits I back halfed this swim and it felt good

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 meters
    Swim Workouts
  4. Thursday, April 18, 2013 7:00-9:00pm

    by , April 19th, 2013 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    Coach swap day today. Tonight we had the "Splash Group" coach, or the intro level kids coach, who is also the masters coach/swimmer, so she and I know each other well. She's honestly a little to nice to be a coach full time of a senior level/advanced group, and the practice was a bit easy tonight. Though she did give us a good main set that I took advantage of.


    500 Free

    10 x 75 w/ fins (I did not use fins due to the blisters on my feet) @ :15 rest
    • 25 Flutter Kick w/ board
    • 50 Free Fast using legs to drive

    I didn't get more than 1 x 75 behind the group, and actually kept 1/2 of the total group even with me, without the use of fins.

    5 x 100 Back @ 2:00
    (25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke)

    10 x 100 @ 2:00
    Odds Free/Evens Back

    • 1st 25 - 4 SDKs
    • 2nd 25 - 5 SDKs
    • 3rd 25 - 6 SDKs
    • 4th 25 - 7 SDKs

    Needless to say, I didn't make many of the 3rd and 4th lengths. Some of the kids do such small fast wimpy SDKs that they somehow "complete" 7 of them before I've begun my first one. I do hold a fairly long streamline glide before initiating a kick though.

    Had a bit of break time her as she explained the next set, and waited for the minute hand to get to a good starting point on the clock (30) for time reference...

    Main Set: Broken 1650

    11 lengths :15 rest after
    10 lengths :15 rest
    9 lengths
    8,7,6,5,4,3,2,1 lengths

    She wanted us to start out "EZ", and descend the set as the distances got shorter. I took the opportunity to crank out a good broken 1650 in practice since we only had 2 in the lane tonight.

    If done correctly, and you actually take the 15 rest like you're supposed to, you can subtract 2:30 from the time to get your broken 1650 time.

    I pushed it pretty good. A few of the times I remember: 275 - 3:05, 200 - 2:11, 100 - 1:04,

    My total time was 20:30, so minus 2:30 puts me right about 18:00 for a broken time. I did an 18:03 in my meet back in January when racing with That Guy. Tonight...full beard, drag suit, no cap, minimal lap traffic.

    100 EZ


    8 x 50 Kick w/ board
    • 1st 4 no fins @ 1:15
    • 2nd 4 w/ fins @ 1:00 fast (I did no fins again)


    25 EZ to the deep end
    3 x Dive 25s and walk around

    100 EZ and out

    5000 Yards
  5. Thursday, April 18, 2013

    by , April 18th, 2013 at 08:54 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 77, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    1000 FR as 4(200 CU, 300 DPS)

    *Set 1*
    3x400 FR on 1:00 rest, w/agility paddles-buoy-tube, desc effort by 400 1-3
    4x300 FR on 1:00 rest, w/snorkel-fins, each 300 as 3(25RA-25LA-50CU)
    6x200 FR on :20 rest, build effort by 50 1-4 each 200
    12x100 FR on :10 rest, 50 smooth into 50 FAST
    ---400 Kick w/fins

    Warm Down
    400-300-200-100 FR on 1:00 rest DPS w/fins-snorkel
    Dryland bands

    Moderate recovery workout, no times off the clock, just swimming with variable effort, stroke drills, sets with equipment and a stroke form emphasis on EVF balanced by efficient 6-kick swimming.

    Updated April 18th, 2013 at 09:02 PM by fdtotten

    Swim Workouts
  6. Workout 04/18/13: evening

    by , April 18th, 2013 at 07:38 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Go THREE times through with snorkel:
    100 kick on 1:50
    100 FR on 1:20*
    100 Kick on 1:50
    150 FR on 2:00*
    100 kick on 1:50
    200 FR on 2:40*
    - R1: Agility Paddles, Pull with buoy, Swim (2:17)
    - R2: Pull with buoy, Swim, Agility Paddles (2:12)
    - R3: Swim, Agility Paddles, Pull with buoy (2:14)
    (One toy per distance per round, rotate)

    50 EZ
    4 x 50 IMO on :60
    8 x 25 IMO on :60
    4 x 50 RIMO on :60
    200 loosen and out
    (Solo/Rec/3700yds/70 min)

    Had a great day. Helped Lena with yardwork, fired up the motorcycle and went for a ride (including a stop to pay for next season's wood pellets and also the Chamber of Commerce pick up maps/fliers about our area for the meet next weekend), then this swim.

    I was sore to start from raking, but decided to push some fast kicking (held 1:35-1:40 throughout) and FR with the snorkel on base (1:20) with some toys. Really pleased with those 200's. With that swim, my weekly yardage is over 12k and I am ahead of GTD for the second time this year! Planning for a recovery shake out tomorrow before work.
    Swim Workouts
  7. Wednesday 4/17/13

    Wednesday 4/17

    PM only SCY

    500 swim
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    5x100 @ 1:30 kick w/ board + fins

    500 4/6/2 turns
    5x100 @ 1:40 k/sw/dr/bld

    3 @ 2:30 D1-3
    5 @ 2:25 hold RED HR or lower

    8x50 @ 1:00
    odd: drill
    even: build

    2x100 @ 1:15 D1-2
    4x25 @ :30 V.S.

    100 EZ

    Total: 5200

    The past two weeks have been super busy and so I really haven't had much time to swim a normal practice. I have been getting in about 1000 yards every other day. This was my first full practice since 4/6. I also have been experiencing knee pain in my left knee so I am getting it checked out on Friday. It doesn't hurt too much when I swim, but the pain has served to demotivate me.
    Swim Workouts
  8. Week 28 - Thursday(Taper week 1)

    by , April 18th, 2013 at 03:30 PM (After a long rest)
    I was really tired yesterday and despite feeling a little better today with a 6am lay in, I was in need of a recovery day in the pool. Despite having a flat tire on my wifes SUV which delayed my drive to the pool, my wish came true and my coach had a 100% aerobic workout(and who says Christmas only comes once a year).

    1000 swim with snorkel
    12x75 kick on 1.20
    12x225 on 3mins swum alternating two pull(no paddles) with snorkel, and two swim with snorkel. I lost count on a couple and I am pretty sure on one I swam an extra 100 and an other an extra 50.
    12x50 overlock on 50
    150 easy

    Total 5350
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/2013

    by , April 18th, 2013 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    5 X 100 IM or stroke @ 85/90% 2:15

    4 X 50 1:00
    1 X 100 easy 2:00
    Three rounds. Round 1 50's: fly, 2 back 3 breast


    5 X 250 pull 4:15
    1-3: last 50 fast
    4-5: last 100 fast

    WARM DOWN: 4 X 50 easy

    4850 Y/M
    Swim Workouts
  10. 04.18.13 - Thursday workout

    by , April 18th, 2013 at 10:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. My allergies have morphed from sniffles to a full blown sinus infection. It isn't impacting my swimming much but the lack of sleep is wearing on me.


    500 Warm up

    8 x 75 Free on :59, :58, :57, :56, :55, :54, :53, :52
    50 Easy
    By the time I calculated when the next send-off was, it was usually time to go. I did make these but a :51 was going to be a stretch if I had to do more.

    400 IM Kick - 8:30 (6:59)
    4 x 100 Pull - 1:15
    400 IM Kick - 8:30 Faster than last one (6:52)
    4 x 100 Pull - 1:10
    400 IM Kick - 8:30 Faster than last one (6:48)
    100 Easy
    400 Timed Pull - Faster than last 4 x 100 (made 4:20)
    150 Easy
    Kicks were good. Until last week, I don't think I had ever broken 7:00 on a 400 IM kick. Dave set a blistering pace for the first 200 of the timed 400. I focused on long strokes and pushed the tempo high enough to stay in contact. @ 300 yards, I shortened my stoke a little and upped the tempo. Wish I had splits to see if that made any difference.

    12 x 25 - :30 IM Order
    12 x 50 Kick w/ Fins - 1:00 Odds Underwater SDK down, easy back, evens IM Order

    200 Cool down

    (4900 Total)

    Updated April 18th, 2013 at 01:20 PM by pmccoy

    Swim Workouts
  11. Workout 04/18/13: morning

    by , April 18th, 2013 at 09:49 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    50 - 100
    100 - 150
    150 - 200

    2 x 200 on 2:50 with snorkel and agility paddles
    100 loosen and out
    (Solo/Rec/2050 yds/50 min)

    So no swim last night, but was able to meet up with my brother/sister-in-law/niece for pizza before going to an art reception at her preschool. It was a fun time, and nice to spend time with them. Afterwards, we went to the first Wednesday night Bible Study with the church plant and start on the Experiencing God workbook from Blackaby - looks like a great study. So this makes two studies for me a week, which I enjoy, as it is a little less formal way to study the Bible but more importantly get to know people more. Cool stuff.

    A recovery swim was in order this morning, along with some chatting with Steve, one of the coaches for the Marauders and also a masters swimmer. We talked a little about the proposed 15m rule for breaststroke, which I would love since I would benefit from it. It's wild that one stoke has so many rules and seems to be changing all the time as swimmers try to push them. Probably do some yard work today and will plan to swim again tonight - been trying to get at least 5000yds in on a double day, one day per week, and have been successful so far this month.
    Swim Workouts
  12. Running late

    by , April 18th, 2013 at 08:13 AM (Mixing it up this year)
    Had to get gas this morning which always makes me late and cuts into my time.

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/strapless paddles & bouy holding 1:23's
    5x100@1:45 back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr

    500 free kick w/zoomers fast

    200 free w/snorkle
    100 scull drills w/snorkle alternate 25 front scull/25 reverse scull feet first (I float really well for this, most people have a problem feet first)
    200 free w/snorkle

    Total 3500 yards
    Swim Workouts
  13. Week 28 - Wednesday PM(Taper week 1)

    by , April 17th, 2013 at 09:24 PM (After a long rest)
    I was tired tonight. Two 4.15am wake up calls and looking after my kids caught up with me. The kids have been great, and I am lucky to have two great children. My wife is back tomorrow, so life should get back to normal from Friday.

    2x7mins on Vasa swim bench

    500 free with snorkel
    10x50 catchup drill on 45
    5x100 kick on 1.50
    6x50 DPS on 40
    12x50 kick on 50
    8x200 descend 1-4,5-8 on 3mins
    100 easy
    10x50 swum as 25 underwater, 25 back kick on 45
    500 swim with snorkel

    Total 5100

    I went 2.19, 2.15, 2.09, 2.04, 2.20, 2.15, 2.07, 2.04 on the 200s. This set was ok, but I felt pretty tired.
    Swim Workouts
  14. Wednesday, April 17, 2013

    by , April 17th, 2013 at 09:14 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    200 FR as 4(25 Smooth, 25 Fast)

    *Set 1*
    4(4x50 FR on 1:10)
    *35-34-34-34, 34-33-33-33, 33-33-32-32, 32-32-32-32, 1:00 rest, right into...
    10x100 FR on 2:00
    *1:18, 1:17, 1:16, 1:16, 1:16, 1:16, 1:16, 1:16, 1:15, 1:15
    ---400 Kick w/fins

    *Set 2*
    2000 FR w/Agility paddles-buoy-tube
    Do as 4(100 Smooth, 200 Strong, 100 Fast)
    ---200 BR Kick

    *Set 3*
    5x200 FR on 3:00
    *2:40, 2:37, 2:36, 2:36, 2:34

    Warm Down
    3x300 FR on 1:00 rest w/fins-snorkel
    Dryland bands

    The goal of swimming the 10x100s and 5x200s was to be at or faster than target 800 M race of 1:18/100.
    Swim Workouts
  15. 04/17/13: noon

    by , April 17th, 2013 at 04:37 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    400 FR on 6:00 with snorkel and agility paddles
    8 x 50 on :45 FR (b/c 2nd lap)
    100 EZ swim
    10 x 75 on 1:10 (kick/swim/pull with buoy)
    150 with snorkel and agility paddles
    8 x 25 IMO on :40 FAST
    100 flutter kick
    8 x 25 RIMO on :40 FAST
    100 flutter kick
    200 Dolphin Dives in deep
    200 skull/float by 25 as loosen and out
    (Solo/Rec/3600 yds/70 min)
    Nice swim today on my day off. Was tinkering with the idea of doubling later tonight, but will plan to double tomorrow. That will give me five sessions for the week - need to be more consistant in attaining that (~5 hrs).

    Our Monumental Masters Mini Meet received five more entries today, so we are at 15 (more than we had last year at 1.5 weeks out). Getting excited for my first (and probably only) SCY meet of the year!
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -04/18/2013

    by , April 17th, 2013 at 04:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    4 X 50 kick 1:20
    4 X 150 fr/st/fr by 50 2:40
    4 X 100 kick 2:20

    1 X 300 free-neg split- 5:00
    3 X 100 IM 2:00
    3 X 100 free 1:45
    1 X 300 IM 7:00
    Two rounds

    10 X 50 choice 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. 04.17.13 - Wednesday workout

    by , April 17th, 2013 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. I've contracted what is turning into a sinus infection. That kept me from scrimmaging w/ my U19 soccer team yesterday and didn't provide for the best sleep. Despite my sniffles, I didn't feel too bad after warm-ups. I got into a groove and had a few really strong pulls.


    600 Warm up

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th 25 fly
    * Evens Fly, 1st, 2nd, 3rd, 4th 25 free
    100 Pull - 1:10 (1:04)
    50 Easy
    Definitely the hardest of the 4 sets we did today. The 75 fly/25 free hurt but I was able to hold 1:23-1:25 on all of them.

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th 25 Kick
    * Evens Free, 1st, 2nd, 3rd, 4th 25 Breast
    100 Pull - 1:10 (1:01)
    50 Easy

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th Back
    * Evens Bk Pull, 1st, 2nd, 3rd, 4th Free Pull
    100 Pull - 1:10 (:59)

    8 x 100 - 1:30
    * Odds Bk Pull, First 25, Outside 25's, Inside 25's , Last 25 pull
    * Evens Free, First 25, Outside 25's, Inside 25's , Last 25 fly
    100 Pull - 1:10 (1:00)
    50 Easy

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr

    200 Cool down

    (5500 Total)
    Swim Workouts
  18. Week 28 - Wednesday AM(Taper week 1)

    by , April 17th, 2013 at 09:49 AM (After a long rest)
    I felt sluggish in the warm up, and had some soreness on the left side of my back(probably the after affect of the pull set from last night I guess). As is usual with these old bones the aches and pains gradually disappear during the warmup. We had a set of 200 IMs which I had not swum in a while and I felt pretty good. The final set of the morning was fun with flippers and I did a 100 where I finally got on top of the water and really got after it. I also felt great which was a first in a long time. I just wish I could wear fins when I raced!

    My daughter came with me to the pool this morning and on the coaches orders shouted at me to 6 beat kick. It was really fun seeing her smile and have fun. This second go round in the pool continues to bring me great joy and I wonder at times why it was not this much fun the first time around. I guess keeping things in perspective always helps and this time the goal is to nave fun, and if I swim fast great, but if not then so what.

    Warm up
    400 free with snorkel
    6x50 finger tip drill on 45
    3x400 free on 5mins, #1DPS, #2breathing every 5, #3overkick

    Main set
    6x200 IM on 3.30 best average
    6x(50 kick with fins on 45, 100 free with fins on 1.30 holding no slower than 57)

    Warm down
    200 easy

    Total 4200

    I went 2.25,2.24,2.23,2.23,2.23,2.24 on the IMs which is the best set I have done since I got back in. The set of 50s kick I held 31s, while I went 56-57 on the first 5 of the 100s, and then let rip on the last and went 48! I was really pleased with this. Obviously it's a lot easier with fins but I am showing some good speed this week, and not yet really dropping significant yardage.

    Updated April 17th, 2013 at 10:26 PM by StewartACarroll

    Swim Workouts
  19. Yardage monster today

    by , April 17th, 2013 at 07:26 AM (Mixing it up this year)
    As much as I can do in a 75 minute period of time.

    500 free
    500 free kick w/zoomers

    10x100 free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 went 1:27, 1:27, 1:25, 1:25, 1:20, 1:20, 1:20, 1:18, 1:18, 1:18 only missed making the last on by .03

    500 free EZ w/snorkle
    500 free kick w/zoomers

    the rest is w/zoomers
    200 1 arm fly alternate by 50
    200 fly kick streamline (worked my abs good today)
    200 free
    200 free kick
    200 free

    Total 4000yards
    Swim Workouts
  20. Tuesday, April 16

    by , April 16th, 2013 at 09:52 PM (The FAF AFAP Digest)

    600 various
    8 x (25 scull + 25 EVF free) @ 1:15
    50 EZ
    4 x 50 caterpillar fly drill @ 1:15
    4 x 50 ??
    8 x 25 shooters w/fins
    100 EZ

    Total: 1750


    Just cruised today. May just go to the gym for a stretch and RC work tomorrow. I have to be at the house for an engineer.

    Teen Fort is on my case about our 400 medley relay. She thinks I'm somehow going the time I did last year after a 3 week taper. Not. I need to rest for a really fast 100 back. Kids ...

    Updated April 17th, 2013 at 01:12 PM by The Fortress

    Swim Workouts