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Swim Workouts

  1. Tuesday June 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    Warm-up (800)
    1 x 200 free
    2 x 200 IM
    1 x 200 free

    Set I (1200 set / 2000 total)
    8 x 50 @ 1:00 free
    4 x 100 @ 2:00 IM
    8 x 50 @ 1:00 IM order

    Set II (800 set / 2800 total)
    16 x 25 @ :45 kick IM order
    8 x 50 @ 1:00, pull descend 1-4, 5-8, etc

    Wrap-up (200 set / 3000 total)
    200 easy

    ** 3000 yards **
    Categories
    Swim Workouts
  2. Tue June 19th 2012

    by , June 19th, 2012 at 12:17 PM (Ande's Swimming Blog)
    Tue June 19th 2012

    Nats are 2 weeks & 3 days away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM
    I was planning on driving to Omaha, but need to be home monday morning so yesterday I got my flights.

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:09
    swam with Jim, Larry, Paul, & Jason
    Beside Alex Mike, Ned, Tyler todd &

    Warm Up (LCM)
    assigned 3 x 400
    did: 700

    Main Set (LCM)

    4 rounds of
    100 FR fast on 2:15 went 68's & 9's
    50 BK fast on 1:30

    assigned 600 fr
    did 400

    2 rounds of
    100 fr fast on 2:10
    050 fl fast on 1:20

    assigned 300 fr
    did 200 fr

    Assigned: 10 x 100 fr on 2:00 400 pace / best ave
    Did: 1, 3, 5, 7, & 10 strong

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 19th, 2012 at 12:45 PM by ande

    Categories
    Swim Workouts
  3. Monday, June 18, 2012 5:30pm

    by , June 18th, 2012 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    Got to the YMCA hoping to get a spot in the lap lanes, since they were only going to have 2 available during the summer due to swim lessons. I was in luck...no lap swimmers, so I had my choice (the non-wall lane).

    I got swimming with not much thought as to what I was going to do, and after getting started, found out I felt like crud and wasn't very motivated to do very much intensity today.

    400 Free
    400 Free Pull
    400 IM Drill
    8 x 50 Kick w/ board @ 1:00 (:50s)


    "Main" (only because I actually tried)
    8 x 50 SDK on back w/ long fins @ 1:00 GO FAST (held :27/:28s)

    100 EZ

    20 x 50 Free Pull
    • 5 @ :55, 5 @ :50, 5 @ :45, 5 @ :40
    ---------------------
    3100 Yards


    I think I'm just going to be swimming 3 days a week for the summer, which is plenty for maintinence swimming. I do have a 1500 Free in two weeks, but I can cruise that without too much problem. It's not like I'm trying to be the best...just get a swim in for the season. I've also signed up for another OW swim this summer (making 2 total) in Sandpoint, Idaho the first weekend in August. It'll be one of those "I did it" kind of swims vs. the serious guys trying to win the race (those age group kids will lead the pack). Maybe I'll attempt to do some sort of dryland work this summer, P90X, Total Gym, pushups, situps, etc. Maybe...
  4. Workout 06/18/12:

    by , June 18th, 2012 at 09:49 PM (Maple Syrup with a Side of Chlorine)
    Today I was able to meet up with GregJS near his home, just over the Green Mountains from me, to take a dive into the Harriman Reservoir for a long swim. I took up his offer to paddle as we embarked on a 2.5-3 hr swim, and it worked out that today was the day. I slathered on a total of two coats of the Coppertone kids spf50 (with zinc oxide) and headed out from the house.

    Click image for larger version. 

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    I met up with Greg at 1:40pm and we headed to the Oxbow Boat Launch area right off Route 9. I was interested in putting my feeding schedule to the test during a long swim, and also trying the storage and method of feeding. I have The Big Bobber cooler and have found that it does float in the water while fishing, so I roped it onto the kayak thinking that it would just float along. Well, it didn't. A few minutes after starting our swim around 2:30, I noticed that Greg had not caught up to me. I looked back to see the bobber sinking as it filled up with water! Must have been the force of dragging it through the water that did it in. It so happened that it sat comfortably over his lap on the kayak (minus the extra water, of course) and didn't impede paddling, so he just ported it that way for the rest of the swim.

    It was another glorious day for a swim. The water was clear and clean, with visibility to about 8 feet. The sun was shining high above through the blue skies, occasionally hiding behind a passing cloud. Air temp was around 74, water temp perceived at 69. We swam into a headwind the first half of the swim, as well as some passing swells from powerboats. Overall, not very busy on the lake and we picked out objects ahead to swim to.

    Here is a link to the path of the swim. We made it withing sight to the first island and decided to turn around and head back. Swimming from the eastern to western bank was perhaps the most scary part of the trip, as boats were coming in both directions. I used it as a midway sprint to lessen our exposure, and it turns out the boats stayed away until we were on the other side.

    I again used my safe swimmer buoy and experienced no issues with it. It did tug a little more today when the chop on the lake increased, but not to the point of being a distraction. It was fun swimming the reservoir, as there were no weeds to contend to . The only freaky thing was the random, but regular bubbles rising up from the abyss. I convinced myself that these were from the decomposing plant matter at the bottom of the lake, and not a snapping turtle or sucker-fish. Greg confirmed that the Harrimonster was reeled in at some point in the past few years, but could not fully confirm that it did not leave a spawn that might be following me.

    Ended up swimming 4.42 miles in just under 2 hours 28 minutes (1.8 mph pace). The feedings went well, although I am going to change the first hour to include a half feed of carbohydrate and electrolytes - I was really craving the salty stuff and didn't taste it until the 2nd hour. I was really fortunate that Greg (THANKS GREG!) was able to take time out of his day to slowly explore the Harriman with me, as well as let me borrow a cap (since I forgot mine). Great day for a swim all around!

    Oh, graduation was also a real blessing over the weekend. Emma's ceremony was not too long nor boring, and she went to the "all night party" as we rolled some deli meat and got prepared for her party on Saturday. Lots of family and friends came to enjoy the sunny afternoon, which included a bouncy house that only tipped over when I was in it. I also had a relaxing Father's Day, which included a hammock assembled by the kids and Lena, and a campfire and smore's at night. Adding to that, my big brother Bryan and family are visiting from Washington State for the week, so it has been fun catching up with them (including my ten-month-old niece).
    Categories
    Swim Workouts , Open Water
  5. Monday, June 18

    by , June 18th, 2012 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters on back w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    3 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    round 1 = dolphin kick on belly, 10/12/14/16/18 kicks fast + cruise
    round 2 = breast, 4/5/6/7/8 strokes fast
    round 3 = dolphin kick on back, 10/12/14/16/21 kicks fast
    -- did a 25 AFAP on the last one, high 8-9 flat
    50 EZ between rounds
    -- had a mini break in there to commiserate with another masters swimmer b/c a noodler was complaining about splashing
    -- wanted to do one round free but my shoulder hurt

    25 EZ

    1 x 50 fast backstroke @ 90%/100 pace from blocks, rolling start
    -- 29 high 30 flat
    -- was pissed at myself that I spaced out and only did 14 SDK on the second 25
    200 EZ

    1 x 50 AFAP backstroke from the blocks, rolling start
    -- 28 high-29 flat
    175 EZ

    1 x 50 AFAP dolphin kick w/board & fins
    -- 24 high
    200 EZ

    Total: 2950

    30 minutes RC/scapula exercises


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

    I took the main sets from Workout #5 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20856"]U.S. Masters Swimming Discussion Forums[/ame]. I'll do #2 tomorrow and either #1 or #3 on Wednesday.

    I'm rather annoyed that my shoulder feels worse the last couple days than after PRP last week. (Banging head against wall.) I feel like I can't miss even one day of RC exercises without consequences. I also slept on my shoulder and tossed some last night, never helpful, and maybe why it hurts.

    I've been so busy lately that I didn't really realize it was taper time until I had to post the HIT workouts. With this workout down, only 17 days to go!

    Updated June 18th, 2012 at 11:45 PM by The Fortress

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -06/19/12

    by , June 18th, 2012 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    2 X 250 4:15
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100swim

    8 X 100 2:00
    Pull free or swim IM

    2 X 200 Broken @ race pace 7:00
    #1: Broken :10 @ 100
    #2: Broken :10 @ each 50
    1 X 100 easy swim -

    3 X {start-turn-finish drill

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  7. Mon June 18th 2012

    by , June 18th, 2012 at 10:51 AM (Ande's Swimming Blog)
    Fri June 15th 2012

    Sat swam LCM
    Sun did not train

    Nats are 2 weeks & 4 days away
    Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03
    swam with Larry Jim, Whitney,
    Beside Mike, Ned, Tyler todd &

    Warm Up (LCM)
    10 min sw, 8 min pull, 6 min kick


    Main Set (LCM)

    10 x 100 on 1:30
    held 1:15's & 16's

    400

    8 x 100 on 1:30
    held 1:15's & 14's

    400

    6 x 100 on 1:25
    held 1:15's & 16's

    4 x 100 on 1:30 DPS

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  8. 06.18.12 - Monday workout #13

    by , June 18th, 2012 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. I played soccer last night leaving my back in a wreck. Had a lot of fun but I'm getting to where I need to evaluate whether or not the pain the next day is worth it. Complaining aside, I limped in to the pool to see if I could straighten it back out. I'm feeling much better after a good workout.

    SCY

    400 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    100 Easy
    Dave and I pushed the Free pretty hard (2:22 I think). We kept the IMs on about 1:20 but eventually I faded and fell back to 1:25s.

    200 IM - 3:00 (2:48)
    7 x (100 Free + convert 25 kick/75 free -> 100 IM Kick -> 25 Kick/75 free: 200 total)
    200 IM - 3:00 (2:50)
    Break

    10 times through:
    * 100 Hard - 1:10
    * 50 Easy - 1:10
    On #4, my right calf cramped up badly. I usually don't get calf cramps while swimming. Usually it is my foot that has problems. Switched to pull to alleviate my calf issue. Held 1:02s. Made 1:00 on the last two.

    No cool down - went over time and got kicked out to make room for the age groupers practice.

    (4650 Total)
    Categories
    Swim Workouts
  9. Sunday June 17th - Swim

    At home with Susan.

    Warm-up (1600)
    2 x
    * 4 x 100 free @ 1:50, 1:40 by set
    * 4 X 50 drill, IM order
    * 4 X 50 kick, IM order

    Set I (2400 set / 4000 total)
    2 x
    * 400 pull on 6:00 (went 5:10, 4:52)
    * 3 x 200 free on 2:55
    * 4 x 50s stroke on :55

    Wrap-up (200 set / 4200 total)
    200 easy

    ** 4200 **

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

    I stayed up until 1:30 this morning watching a silly show with my daughter, so I wasn't pleased when I didn't go back to sleep after my wife's alarm went off at 6:30. Susan and I had already planned to swim at 9:00, so I dragged myself out of the house and swam but I was never able to get into this workout .
    Categories
    Swim Workouts
  10. Saturday June 16th - Swim

    At home with Susan and Richard.

    Warm-up (1200)
    200 swim
    3 x 100 @ 1:50 50 catchup / 50 swim
    3 x 100 @ 1:45 25 catchup / 75 swim
    3 x 100 @ 1:35 swim DPS

    Set I (2300 set / 3500 total)
    4 x 25 @ :30 free drill
    4 x 100 @ 1:35 DPS free, work turns and streamline
    4 x 25 @ :30 stroke drill
    4 x 75 @ 1:15 drop-out IM
    4 x 25 @ :45 no-breather
    4 x 50 @ 1:00 kick, 25 fast + 25 easy

    500 pull with buoy and paddles
    2 x 100 @ 1:30
    2 x 100 @ 1:25
    2 x 100 @ 1:20

    Wrap-up (500 set / 4000 total)
    6 x 50 hypoxic @ :30 sec rest
    200 easy

    ** 4000 yards **


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

    It was a beautiful, sunny Saturday morning and the pool was surprisingly full. People kept stopping by to chat, so this workout took forever. I originally planned for the "4 x ..." pieces to repeat twice, but it was getting late so we bagged that and improvised the 500 and 100s.
    Categories
    Swim Workouts
  11. Friday 6/15/12

    Friday 6/15

    AM only LCM

    600 swim
    400 pull w/ buoy

    8x50 @ 1:10 kick on side (first kicking I have done since my injury)

    3x200 @ 3:00 opposite fin + opposite paddle

    Total: 2000
    Categories
    Swim Workouts
  12. Friday, June 15, 2012 5:45pm

    by , June 15th, 2012 at 11:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    5 x 100 Free @ 1:30 (cruised 1:09-1:10s)
    5 x 100 Free Pull @ 1:20 (picked it up 1:05-1:06s)

    Main Set:

    10 x 100 IM
    • 4 @ 1:30
    • 3 @ 1:25
    • 2 @ 1:20 (about 2-3 seconds rest)
    • 1 @ under 1:15 (went 1:16)
    100 EZ

    James' Fly Set + a little more:
    2 Rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (:54/:55)
    • 75 Free EZ @ 1:30
    right into 2 Rounds of:
    • 50 (25 Fly, 25 Free) @ :40
    • 50 Fly @ :50 (:34s)
    • 50 Free EZ @ 1:00
    right into 2 Rounds of:
    • 25 Fly @ :20
    • 25 Free EZ @ :30
    --------------------

    3100 Yards

    It's amazing how much harder stroke/IM workouts are than basically all-free workouts. I usually do base free sets for the most part, so when I do almost the opposite of that, it really gets me!

    I'm thinking that I'm going to begin biking to work, and tomorrow will be the kickoff celebration...oh how I'm NOT looking forward to the return trip in the heat during the afternoon... Let's cross our fingers for no flat tires en route.
  13. Friday June 15th - Swim

    At home with Susan.

    Warm-up (1600)
    2 x
    * 200 swim
    * 4 x 50 @ 1:00 kick
    * 4 x 100 @ 1:45, odd: 50 catch-up + 50 swim, even: swim

    Set I (1400 set/ 3000 total)
    4 x 100 IM @ 1:45
    3 x 100 @ 1:40 back

    4 x 100 IM @ 1:45
    6 x 50 @ 1:00 breast

    Set II (600 set/ 3600 total)
    3 x 200 @ 3:00 pull, descend

    Wrap-up (200 / 3800)
    200 easy

    ** 3800 **
    Categories
    Swim Workouts
  14. Friday, June 15 2012

    by , June 15th, 2012 at 05:23 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 91, LCM pool at 80, 100% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ
    6x50 on :45
    • did 34, 33, 32 twice


    8x500 on 7:00 FR
    1. 6:01
    2. 5:50
    3. 6:03
    4. 5:46
    5. 6:02
    6. 5:41
    7. 6:01
    8. 5:39


    EZ 200 FR

    Comments
    Basic training set, felt steady with good form - trying hold on to current swimming fitness as best possible during next several weeks of summer activities. Tonight we head up to Orlando for three days of Disneyworld with four adults and six girls (9-11 yrs).
    Categories
    Swim Workouts
  15. Thursday, June 14 2012

    by , June 15th, 2012 at 05:05 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, LCM pool at 80, 95% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    4000 FR Swim
    • Build each 1000 by 200s 1-5 from 50% to 85% effort


    EZ 200 FR

    Comments
    Did not swim 6/12 & 6/13 - daughter has no camps - we started working on her book project (her summer project is to write a short fiction novel/story) and this weekend taking her & friends to Disneyworld.

    Updated June 15th, 2012 at 05:26 PM by fdtotten

    Categories
    Swim Workouts
  16. Thursday June 14th - Swim

    At home with Susan and Aly.

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30 IM, 25 drill + 25 kick
    4 x 100 @ 1:50 50 catchup / 50 swim

    Set I (2000 set / 3000 total)

    3 x 100 - 1:35
    2 x 100 - 1:30
    1 x 100 - 1:25

    3 x 100 - 1:30
    2 x 100 - 1:25
    1 x 100 - 1:20

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15

    4 x 50: active recovery on :45, :50, :55, 1:00

    Set II (550 set / 3550 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 100 @ :10 seconds rest

    Wrap-up (450 / 4200)
    5 x 50 @ 1:30 hypoxic
    200 easy

    ** 4000 **

    My calves were threatening to cramp on the first set, so I ended up pulling the second and third rounds. My calves and feet both cramped badly on the kicking so we cut that set short.
    Categories
    Swim Workouts
  17. Friday, June 15

    by , June 15th, 2012 at 04:37 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville w/Julie

    Warm up/Transition:

    400 various (Julie lapped me again)

    8 x (50 kick + 50 swim or drill) @ short rest (!) Julie didn't even lap me on these!
    -- 15-20 m UW on the kick

    Speed Sets:

    Julie's Ironman watch wasn't working and mine needs a new battery, so no times. Not really a big deal.

    4 x 50
    -- fast 25 UW + 25 easy backstroke kick

    8 x 50
    odds = fast @ 100 pace (2 back, 1 br, 1 free)
    evens = EZ

    4 x 50
    odds = AFAP fly
    evens = EZ
    -- second one was slower; I didn't take enough rest and needed to do more than an EZ 50 inbetween these AFAP efforts
    150 EZ

    1 x 100 AFAP back
    -- first length was pretty straight
    -- second length I moved over to the left to avoid a noodler, but kept crashing my hand into the lane line and moving around
    150 EZ

    2 x 50 w/parachute
    -- 1 br and 1 free
    50 EZ

    Total: 2550


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

    It was a gorgeous day to swim outside. Sunny, high 70s and the pool water was nicely chilly. There was even a brief Muppet sighting. That's a fair amount of long course sprinting, so I may be tired later, especially after yesterday's AFAP efforts. Probably won't do much this weekend except maybe a 30 minute recovery swim and some stretching. Lil Fort has the Potomac Valley USTAF Association Champs and a soccer tournament. Poor thing, she's a little nervous (for the former). Both her events area at 8:00 am Sat and Sun in Md.

    May try to stretch and do RC later.

    Awaiting the 100 back results from Worlds ... real time results seem behind. I am sighing, of course, that the 50 and 100 back were left for the end of the meet ...

    Updated June 15th, 2012 at 06:46 PM by The Fortress

    Categories
    Swim Workouts
  18. FAST Fri June 15th 2012

    by , June 15th, 2012 at 01:45 PM (Ande's Swimming Blog)
    Fri June 15th 2012

    Wed Swam & lifted
    Thu swam

    Nats are 3 weeks away
    Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:02
    swam with Larry & Keith
    Beside Mike, Jim, Jasin, Whitney, Marcio, Ned & Tyler

    Warm Up (LCM)
    1500

    Main Set (LCM)

    3 rounds of:
    200 fr FAST 200 easy on 10:00
    100 fr fast 100 easy on 5:00
    050 fl fast 050 easy on 3:00

    R1 2:20, 1:03, 28
    R2 2:27, 1:03, skipped to change suits
    R3 2:17, 1:01, 28

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  19. Workout 06/15/12:

    by , June 15th, 2012 at 11:05 AM (Maple Syrup with a Side of Chlorine)
    100 FR

    250 FR (25 DPS/25 FAST repeat)

    100 FR swim moderate/100 kick fast
    50 swim/50 kick
    100 swim/100 kick

    500 "Shark swim"
    - Hold kickboard between legs and pull 25, then kick FAST 25

    250 loosen and out
    (Tri Train/Rec/1600yds/35 min)
    ------------------------------

    I was a little late to the pool this morning and just hopped in with the Tri Train. The Shark swim was fun - the goal was to swim the 500yds, or until I caught the group. I finally reeled 'em in (lapped them) on my #10, and we were all gassed. The reason was to give me a motivation to go faster, but they all laughed that they were at the point of puking so it was fun all around.

    Work until 2pm, then off the rest of the day to prepare for Emma's graduation this evening and the party tomorrow.

    Updated June 15th, 2012 at 03:10 PM by rxleakem

    Categories
    Swim Workouts
  20. 06.15.12 - Friday workout #12

    by , June 15th, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Short workout today. I struggled until the 200s on 2:45. Having trouble getting warmed up lately.

    SCY

    400 Warm up

    8 x 50 - 1:00 (1-4 Fly, 5-8 back; descend)
    5 x 200 - 3:00
    * Odds 1st 50 stroke (I did IMs on about 2:50)
    * Evens Free (2:30s)
    Break

    8 x 50 Pull - :50 (2 Easy/2 Hard)
    5 x 200 - 2:45 (2:25s, last one 2:20)
    8 x 50 - 1:00 (1-4 Br, 5-8 free; descend)
    Pull was good. Started getting some daylight under :30. Made a couple :27s. Descended Breaststroke down to :37.

    200 Cool down

    (3800 Total)
    Categories
    Swim Workouts