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Swim Workouts

  1. Not so Fast Fri Nov 30, 2012

    by , November 30th, 2012 at 01:57 PM (Ande's Swimming Blog)
    Fri Nov 30, 2012

    SCM meet is tomorrow
    Entered:

    Sat
    06 400 Individual Medley
    10 50 Backstroke
    12 100 Butterfly
    18 50 Freestyle
    22 100 Individual Medley

    Sun
    34 400 Freestyle
    38 50 Breaststroke
    200 Individual Medley
    46 50 Butterfly
    56 800 Freestyle

    plan to do a few relays
    probably drop the 4 free
    My wife has had a bad cold &
    I hope I don't catch it. No symptoms yet



    Swam: yesterday, just took it easy


    Whitney coached
    5:00 - 6:30 dove around 5:20
    SCY UT Swim Center
    north end main pool, blocks
    Swam with Mike, Todd & Chris
    beside Gull, Keith, David, & ??


    Warm up
    150

    Main Set

    Assigned:
    4 rounds of
    50 fast
    50 easy
    100 fast
    400 easy

    Did:
    25 or 50 easy speed on the 50's
    50 easy
    25 easy speed on 100's
    half or less of the 400 easy


    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  2. Friday, November 30, 2012

    by , November 30th, 2012 at 01:45 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 72, pool at 80, 100% water clarity.
    Partly sunny with humidity at 66%

    Warm up:
    1x300 as 50FR/50BK

    *Set 1*
    1x5000 FR for time with 500 splits
    1. 5:56.6
    2. 6:01.2, 11:57.8
    3. 5:58.5
    4. 5:59.0, 11:57.5, 23:55.3
    5. 5:58.5
    6. 5:59.1, 11:57.6, 35:52.9
    7. 6:00.4
    8. 6:04.8, 12:05.2, 47:58.1
    9. 5:58.4
    10. 5:52.2, 11:50.6, 59.48.7


    Warm down:
    200 EZ Swim

    Comments:
    • During warmup I felt the best so far this week, which I think is partly due to getting more protein in my meals, and my sleeping has improved.
    • Set 1 - This is my best 5000 SCY swim in about 17 years going under 60 minutes. My goal was to be at 1:12 pace per 100 or faster. I am really encouraged by the results, although I did get ragged during the 4th 1000, the last 500 was solid. As soon as I showed up on the pool deck, Coach suggested doing it, and then lifeguard Colleen offered to take my splits, since her shift was over(I think it was a planned conspiracy).
    • I have reached my USMS 2012 GTD Goal of 606 miles with an current pace of 607.15 miles as of today. So the week that started out really awful ends up being pretty good.

    Updated December 1st, 2012 at 01:29 AM by fdtotten

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -12/03/20122

    by , November 30th, 2012 at 11:57 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    10 X 50 kick 5 on 1:10 5 on 1:00
    1 X 100 swim

    6 X 200 pull 3:00
    Negative split all 6

    24 X 50
    5 fly on 1:00
    5 back on 1:00
    5 breast on 1:15
    5 free on :45
    4 easy warm down 1:00

    4800Y
    Categories
    Swim Workouts
  4. 11.30.12 - Friday workout

    by , November 30th, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Keith and Danny. From the "why wasn't I listening when someone told me about this" department: Turns out that I exhale on my breaststroke too early. I've been told in the past to keep my head down when I breathe. But I never could because even though my mouth came out of the water, enough water came up with my head that I'd get a mouthful if I didn't tilt my head forward. So, I got the bright idea today of exhaling as my face is breaking the surface of the water. It worked! No more head bobbing! Why didn't someone tell me about this before? They probably did... I just wasn't listening.

    SCY

    600 Warm up

    4 x 300 Free - 4:30 descend (3:50, 3:44, 3:38, 3:30)
    100 Easy

    10 x 100 - 1:45 Convert IM -> IM kick
    100 Easy

    20 x 50 - 1:00
    * 1-4, 9-12, 17-20 SDK w/ fins down, easy back
    * 5-8, 13-16 IM Order
    100 Easy

    8 x 150 - 2:30
    * 1-4 Kick sandwich on IM bread
    * Pull/kick/IM Order

    200 Easy

    (5500 Total)
    Categories
    Swim Workouts
  5. Thursday 11/29/12

    Thursday 11/29

    PM only SCY

    500 warm up IM
    5x100 @ 1:30 k/sw/dr/bld

    2x
    500 @ 6:15 super 500 pull w/ buoy + paddles + snorkel
    4x25 @ :30 V.S. kick w/ board FR
    3x100 @ 1:15 D1-3

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  6. Thursday, November 29, 2012

    by , November 29th, 2012 at 05:05 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 68, pool at 80, 100% water clarity.
    Partly sunny with humidity at 62%

    Warm up:
    1x800 RIMO by 200

    *Set 1*
    5x400 IM on 1 min rest, do as
    • 1-3-5 50EZ/50Fast
    • 2-4 25EZ/25Fast


    400 BR 50K/50S

    *Set 2*
    6x500 on 7:30 Pull w/paddle, tube, buoy
    • 1-3 @ 6:12, 6:08, 6:00
    • 4-6 @ 6:04, 5:55, 5:50


    Warm down: 200 EZ Swim

    Comments:
    • Set 1 - I like swimming 400 IMs more than 200s, but today my legs were tired from the beginning, so not as fun.
    • Set 2 - Slowly my FR Pull is beginning to improve. I will certainly need it if I want to consider doing the 10K open water swim next year.
    Categories
    Swim Workouts
  7. Workout 11/29/12:

    by , November 29th, 2012 at 04:32 PM (Maple Syrup with a Side of Chlorine)
    w/u 200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    8 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    - Impromptu turn clinic for some swimmers
    (Hey, I'm tapering and have the time...)

    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/55 min)
    --------------------------

    On target with the taper plan that I penned out yesterday in preparation with NE champs next weekend. The 75's were to work strokes and transitions, then the 50's were taken from that Thorpe test set I did a while back. Rough add-ups were:
    FR: 27, 28, 27, 27 = 1:53
    BK: 32, 31, 31, 30 = 2:08

    The plan is to get in for about 1900 yds tomorrow before work, but that depends on me getting up before work to do it. Otherwise, next week I'll drop from 1700 -> 1100 yds over 4 swims, then I'll be shipping off to Boston via car Saturday am if the weather is ok. Right now my wife and son are signed up as passengers, so it will be exciting for me to have company to blast some good tunes during the road trip

    Updated November 29th, 2012 at 05:12 PM by rxleakem

    Categories
    Swim Workouts
  8. Thursday, Nov. 29

    by , November 29th, 2012 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 caterpillar fly drills
    5 x 50 single arm fly
    16 x 25 shooters w/fins @ :40
    50 EZ

    Total: 1550

    30 minutes of RC & stretching

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

    Ouch! I am sore from yesterday's deep tissue. Just took it easy in the pool.

    Anyone see this article on the dangers of masters running in the WSJ?
    http://online.wsj.com/article/SB1000...toWhatsNewsTop

    Runner's World promptly posted a rebuttal:
    http://www.runnersworld.com/health/t...TooMuchRunning

    Watch Winter Nationals starting at 5 pm:
    http://www.usaswimming.org/DesktopDe...ainbow&Lang=en

    Matt Biondi making masters debut:
    http://www.swimmingworldmagazine.com...-in-Long-Beach

    Updated November 29th, 2012 at 06:04 PM by The Fortress

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -11/30/20122

    by , November 29th, 2012 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 3:45 3:45
    3 X 50 descend 1:00 :50
    Four rounds.Intervals for rounds 1/2 left, 3/4 right.

    1 X 200 kick + 100 swim

    12 X 50 1:05
    Choice. odd: easy even: fast

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 X 100 best stroke 2:15
    Three rounds

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2: warm down

    5000Y
    Categories
    Swim Workouts
  10. 11.29.12 - Thursday workout

    by , November 29th, 2012 at 09:29 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Aundrey. We did 51 x 100 today in honor of Dave's birthday. Broke it up into 5 sets of 10 x 100.

    SCY

    50 Warm up

    10 x 100 IM - 1:30
    Small break

    10 x 100 - 1:40 1st 25 no breath, rest easy
    I did 2 x free, 3 x fly, 3 x br pullouts & 2 x sdk w/ fins for the no breathers.
    Small break

    2 rounds of:
    * 25 back/75 free
    * 50 back/50 free
    * 75 back/25 free
    * 100 back
    * 100 free
    Small break

    10 x 100 - 1:30 50 pull/50 kick
    Ended up losing count and did an extra 50
    Small break

    1000 - 1:15 pace, draft person in front, everyone takes 200 yards in the lead.

    100 Fly Cool down

    (5200 Total)
    Categories
    Swim Workouts
  11. nov 29 12

    Up at sparrows fart got in the widest lane and did 3850.

    Got a massage the other day so i felt like a noodle. the swim felt real good and now i am:

    1.06 miles (= 1,865 yards, = 1,705 meters) to next milestone (100 miles milestone).

    this swim was a long warmup , lots of 200's and a short cool down.

    lots of fun.
    Categories
    Swim Workouts
  12. Wed, Nov. 28, 2012 7:00-9:00pm

    by , November 29th, 2012 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    Much less crowded tonight...good for swimming, but "bad" 'cause we can do longer distance reps of stuff too!

    Warmup:

    600 (25 Front Scull, 25 Breast, 25 Back, 25 Corkscrew)
    (600/600)

    Kick Set:
    16 x 50 Kick w/ short fins (did SDK on back)
    • 4 @ :55
    • 4 @ :50
    • 4 @ :45
    • 4 @ :40
    • Overall an easy set, only had to "try" on the :40s
    (800/1400)

    Main Set:
    12 x 200 @ 5:00 (this means we go fast - kinda )
    I did my best
    • Round 1 (4 x 200) IM - went 2:30/2:28/2:27/2:28
    • Round 2 (4 x 200) Stroke - did Back since I'm tired lately, and decided to rest the Fly - went 2:38/2:32/2:33/2:31 (pretty good considering I was 2:16 in the meet a while back)
    • Round 3 (4 x 200) Free - went 2:12/2:11/2:10/2:07 - felt sluggish, and just couldn't get going, still only :10 off my time from a few weeks ago
    200 EZ
    (2600/4000)

    3 x 200 Flutter Kick w/ board no fins @ "Group LIFO + 1:00" - nice interval!
    went 3:20ish
    (600/4600)

    4 x 25 Choice FAST @ :45 did Free/Fly/Free/Free

    200 EZ

    ------------------------
    4900 Yards


    That's it, I'm tired, and am officially calling off tomorrow night's practice! I need to rest my body a little more than these kids who will be "taking it easy" tomorrow for the meet this weekend. My idea of taking it easy will be watching tv, or maybe doing something productive around the house...nah, tv it is.
  13. Wed., Nov. 26

    by , November 28th, 2012 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 DPK shooters w/fins @ :40
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    50 EZ

    5 x 20 in & outs w/race pace turn @ 1:15
    -- I think 6 SDKs off the wall on free works best.
    100 EZ

    2 x (25 AFAP free from a dive + 75 EZ)
    -- rolling on 59, 12 lows
    100 EZ

    2 x (50 EZ speed fly w/fins @ 100 pace + 150 EZ)
    -- 24 high and 25 low

    Total: 2050


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

    I had been enjoying a couple days of pool heater malfunction so the water was 79-80. back to 83-84 today; the noodlers were happy.

    Had a deep tissue massage right after swimming. I thought I had booked for 90, but they only had me listed for 60. So I ended up being comped a free massage! Woohoo!

    NE Champs still hovering at 312 swimmers. The most popular event for women is 50 free, followed closely by 100 IM.
    Categories
    Swim Workouts
  14. Wednesday, November 28, 2012

    by , November 28th, 2012 at 03:29 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Fog with humidity at 65%

    Warm up:
    1x500 FR
    10x50 FR Kick on 1:00
    8x50 FR on :45 desc 1-4,5-8

    *Set 1*
    4(4x75 FR on 1:30, 1x300 BK/FR by 50) Desc 75s 1-4
    1. 47, 47, 46, 45
    2. 47, 46, 45, 45
    3. 47, 47, 45, 44
    4. 47, 45, 44, 43


    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    1-5 did 1:16
    6-10 went 1:15 to 1:08

    500 BK DPS with compact streamling turns

    *Set 3
    4x150 on 2:15, 4x100 on 1:30
    Pull with Bouy, Paddles, Tube
    150s - 1:48, 1:42, 1:40
    100s - 1:10, 1:08, 1:07

    Warm down: 200 EZ Swim

    Comments:
    • My workouts on Monday and Tuesday were about 5K each, but I just swam through them feeling really uncoordinated, tired, and strange. Today, in the warmup, I was more motivated to make a better effort to swim.
    • Set 1 - The goal was to start each round at 47 and hold or desc without collapsing the stroke.
    • Set 2 & 3, I was still pretty tired, but came back ok in the pull set.
    Categories
    Swim Workouts
  15. Workout 11/28/12:

    by , November 28th, 2012 at 01:52 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    3 x 200 FR on 2:45 pull with buoy
    4 x 75 kick on 1:30

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ
    5 x 50 BK on 1:10
    - 1 thru 4 = Quarter's Strong
    - 5 = FAST (went 30.x)

    200 loosen and out
    (Solo/Rec/2700 yds/50 min)
    ---------------------------

    The last two days at work have been extremely busy - with the doctors off Thursday and Friday for Thanksgiving, then the weekend, we were getting pounded by new orders as the offices tried to clear out their backlogs, and patients that were coming in wondering why their orders weren't ready yet. Add to that the store remodel and the chaos that breeds ...

    I was going back and forth about swimming for the next 10 days with the BU meet fast approaching (double today like normal, soft or hard transitstion into the taper, ). Made my mind up to start the taper today.

    I found the main speed set from Fort's HIT week #15, and was going to do it twice (once free, once back), but didn't really have the time so just did free. I was able to crank out a :42 on the 75 and :59 on the 100, so I was happy. I did not use fins, but did take plenty of time before AFAP efforts. The BK set felt good; I have decided just to swim more and think less, so we'll see how that goes.

    As for now, perhaps a nap. Or clean the garage up a bit. Nap's looking better and better

    Updated February 15th, 2013 at 10:55 PM by rxleakem

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -11/29/20122

    by , November 28th, 2012 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 2:15
    Second 50 fast.
    1 X 100 swim

    1 X 100 moderate 1:45
    1 X 75 build 1:15
    1 X 50 fast 1:30
    Four rounds.

    5 X 300
    1&3: IM on 5:00
    2&4: free on 4:30
    #5: warm down

    4700Y
    Categories
    Swim Workouts
  17. 11.28.12 - Wednesday workout

    by , November 28th, 2012 at 09:48 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Ray. I'm a little sore from yesterday's pull but felt pretty good.

    SCY

    650 Warm up

    4 x 200 IM - 3:00 (2:55, 2:50, 2:48, 2:43)
    50 Easy
    4 x 150 Fly/Bk/50 Kick/Br/Fr - 2:30
    50 Easy
    4 x 100 Pull - 1:45 descend (1:06, 1:04, 1:03, 1:00)
    100 Easy

    4 x 200 Backstroke Pull - 3:00 (2:50s)
    50 Easy
    4 x 150 Pull/Kick/Stroke - 2:30
    50 Easy
    4 x 100 Kick - 1:45 (25 SDK, 75 Easy)
    100 Easy

    24 x 25 - :40
    * 1-4 kick
    * 5-8 fly, no breath (cramped badly on #8)
    * 9-12 IM Order
    * 13-16 free, no breath
    * 17-20 Fly, hard
    * 21-24 SDK w/ fins

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  18. Nov 27 2012

    w/u
    300 s
    100 k
    200 s
    100 k
    100 s
    100 k

    Main set
    5x200 (:20ri)
    200 fast (1:00 ri)
    4 x 200 (:20ri)
    200 fast (1:00 ri)
    3 x 200 (:20ri)
    200 fast (1:00 ri)
    2 x 200 (:20ri)
    200 fast (1:00 ri)
    200 easy (1:00 ri)
    200 fast (1:00 ri)

    c/d
    400

    total 5300

    This was a tough workout. More of a head game. Some simple realizations come to mind when doing this swim. the entire swim is one long gaggle of 200's. Haven't done this kind of distance in a long time. felt good. Think I will keep it up for the winter months.
    Categories
    Swim Workouts
  19. Tues, Nov. 27, 2012 7:00-9:00pm

    by , November 28th, 2012 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a very crowded pool, and it doesn't look like things are going to get much better for most of the winter season. We've got a pretty large team, and just don't have the pool space/time to better split up the groups any. As we have it now, our Black group (older kids) have 3 lanes (sometimes 4 depending on the attendance of the White group) every evening, but now that the high school girls are now all back from their "vacation" after the h.s. season, it's getting nuts in practice! We swam tonight with 7 in my lane, 8 in lane 5, and 8 or 9 in lane 4. It was like a washing machine practice out there!!


    Warmup:

    600 (25 Breast, 25 Front Scull, 25 V-Sit Scull, 25 Free)
    (600/600)

    Kick Set

    10 x 100 Kick w/ short fins @ 1:25 (did SDK on back like always), tried not to drown

    20 x 25 w/ short fins @ 1:00 FAST
    • Odds SDK underwater no breathers
    • Evens -first 5 Fly, second 5 Free
    100 EZ
    (2100/2700)

    Main Set:

    10 x 100 Free @ 1:25 best average
    went 1:01-1:05, mainly 1:03/:04s
    100 EZ

    7 x 100 Free @ 1:20 best average
    went 1:02-1:06, mainly 1:05s
    100 EZ

    4 x 100 Free @ 1:15 best average
    went 1:02/1:04/1:03/1:01 these were actually easier on my body with the shorter rest interval, I just get in a zone and go with it.
    100 EZ

    (2400/5100)

    400 Kick w/ board

    600 Free stretch out

    --------------------
    6100 Yards - I'm tired now, but did make it to Taco Bell after practice for a little 4th meal action tonight.


    That main set kicked my butt, and I'm sure most of it was the fact that we were so crowded in the pool tonight. John had everyone leaving 3 seconds apart so that the lead person in each lane wouldn't be running in to the last person in the lanes on the 2nd 50s of the 100s. All the wave action probably added a few seconds to our times as well, though I still managed to do pretty good anyway.
  20. Tuesday 11/27/12

    Tuesday 11/27

    PM only SCY

    300 swim
    5x100 @ 1:50 25 scull/25 kick/50 swim

    5x100 @ 1:50 kick FR w/ board D1-5
    6x50 @ 1:00 odd: 25 drill/25 swim, even: build
    5x100 @ 1:40 kick BR no board D1-5
    6x50 @ 1:00 4 V.S./2 FAST

    8x50 @ :40 DPS
    4x50 @ :50 4/6/8/10 strokes FAST
    8x25 @ :30 4 drill/4 FAST

    100 EZ

    3x
    w/ fins:
    100 @ 2:00 FAST
    100 @ 2:00 EZ
    4x25 @ :40 under H2O kick FAST
    w/o fins:
    100 @ 2:00 EZ
    2x50 @ 1:00 FAST
    100 @ 2:00 EZ

    Total: 5100
    Categories
    Swim Workouts