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Swim Workouts

  1. Tuesday 7/17/12

    Tuesday 7/17

    AM only SCY

    500 swim (every 4th lap non-FR)

    2x
    400 @ 6:30 IM 50 kick/50 drill
    4x50 @ 1:00 kick
    4x100 @ 1:30 50 drill/50 swim IM order
    4x50 @ :40 cruise

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Double FAST FRIDAY on Thu Jul 19, 2012

    by , July 19th, 2012 at 04:59 PM (Ande's Swimming Blog)
    Double FAST FRIDAY on Thu Jul 19, 2012

    Zones are 3 weeks & 1 day away

    plan to lift tomorrow

    since today was a fast Friday type practice I decided to double and do more sprint work outs

    Kristyne Coached
    SCY main pool
    Noon - 1:15 dove in at 12:08
    swam with Ned beside
    Nolen Slesnic a new team member just graduated from college went 500 4:30, 1650 15:30 & 4 IM 3:56, but he's a bit out of shape,
    Dave Van Dam, Stacy, Max & Beth


    Warm Up (scy)
    went around 600

    Main Set (scy)

    assigned: 10 x 100 fr on 2:00 best AVE
    did 5 rounds of
    100 fr on 2:00
    50 fr on 2:00
    held 57's on 1 fr & 27's on 50's

    assigned 500
    did 5 x 50

    10 x 50 k on 1:30 best ave
    1) 50 SDK went 30
    2) 25 SDK fast
    3) 50 Flutter kick with a board 32
    4) 25 flutter kick with a board
    same on 5 - 8
    skipped 9
    10) SDK from a dive went 28

    assigned 500
    did a 50 & left

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

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    Categories
    Swim Workouts
  3. FAST FRIDAY on Thu Jul 19, 2012 SCY

    by , July 19th, 2012 at 04:48 PM (Ande's Swimming Blog)
    FAST FRIDAY on Thu Jul 19, 2012

    Weighed 214 at the end of practice

    Zones are 3 weeks & 1 day away

    Wed Jul 18th swam scy & lifted


    Whitney Coached
    SCY main pool
    6:00 7:30 dove in at 6:08
    swam with Todd, Tyler, & Larry


    Warm Up (scy)
    went around 600

    Main Set (scy)

    assigned 10 x 100 fr on 2:00 best AVE
    did 5 rounds of 100 fr on 2:00 50 fr on 2:00
    held 59, 8's & 7's on 100's & 27's & 9's on 50's

    assigned 500
    did 5 x 50

    10 x 50 k on 1:30 best ave
    odds SDK held 30's & 31's
    evens Flutter kick with a board held 33's

    assigned 500
    did 5 x 50

    assigned 5 x 100 on 2:00 best ave
    did 5 x 50 fl on 2:00 held 29's & 8's

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till

    Updated July 19th, 2012 at 05:00 PM by ande

    Categories
    Swim Workouts
  4. FAST FRIDAY on Thu Jul 19, 2012 SCY

    by , July 19th, 2012 at 04:45 PM (Ande's Swimming Blog)
    FAST FRIDAY on Thu Jul 19, 2012

    Weighed 214 at the end of practice

    Zones are 3 weeks & 1 day away

    Wed Jul 18th swam scy & lifted


    Whitney Coached
    SCY main pool
    6:00 7:30 dove in at 6:08
    swam with Todd, Tyler, & Larry


    Warm Up (scy)
    went around 600

    Main Set (LCM)

    assigned 10 x 100 fr on 2:00 best AVE
    did 5 rounds of 100 fr on 2:00 50 fr on 2:00
    held 59, 8's & 7's on 100's & 27's & 9's on 50's

    assigned 500
    did 5 x 50

    10 x 50 k on 1:30 best ave
    odds SDK held 30's & 31's
    evens Flutter kick with a board held 33's

    assigned 500
    did 5 x 50

    assigned 5 x 100 on 2:00 best ave
    did 5 x 50 fl on 2:00 held 29's & 8's

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -07/20/12

    by , July 19th, 2012 at 02:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00 6:40
    1 X 250 4:30 4:20
    1 X 150 2:45 -
    Two rounds. Round 1 intervals left, 2 right.

    3 x 100 kick 2:30
    4 X 50 kick-fast- 1:20
    1 X 100 swim

    3 X 50 build 1:15
    1 X 150 3:00
    Four rounds, choice.
    150's: swim first 100 @ 85/90%, last 50 is fast.

    12 X 50 1:20
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  6. 07.19.12 - Thursday workout

    by , July 19th, 2012 at 09:45 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Sam, Charlie, Ben and Phil. Kind of a speed day today. Long rests and try to keep up w/ the college kids.

    SCY

    500 Warm up

    8 x 125 - 2:00 (Odds IM, Evens Free)
    100 Easy

    8 x 100 - 1:45 (Kick/IM/Free/Pull x 2)
    100 Easy

    8 x 75 - 1:15 (Sliding IMs)
    100 Easy

    8 x 50 - 1:00 (2 Kick/2 Pull)
    100 Easy

    8 x 25 - :45 (Breath Control - I did 2 x fly no breath, 2 x underwater br, 2 x free no breath, 2 x back no breath)
    Didn't make the back no breath but did the others.

    200 Timed pull - 2:03 I'm pulling at my meet times at the end of practice. Good sign for the next meet in February. I'm hoping I can finally break the 2:00 barrier in a meet next year.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  7. Wednesday, July 18, 2012 5:30pm at the Y

    by , July 18th, 2012 at 11:56 PM (Fast Food Makes for Fast Swimming!)
    I love Wednesdays because it is payday at work. Payday this time of year is nice, because our paychecks are about double what a normal 40 hour week is like. Still, it's pocket change compared to a lot of folks out there...

    I knew ahead of this swim that I was 4078 yards away from making the 300 mile mark on my GTD program. I wanted to hit it today, so anything 4100 or more would be great. I still had in mind my goal of my main set being 2500-2800 or so in distance in prep for my Longbridge Swim as well.


    Warmup:

    5 x 100 Free @ 1:40ish
    I was really sluggish, and my triceps were sore.

    Main Set: sore or not...gotta hit it!

    10 x 100 Free Pull @ 1:15 (held 1:08-1:10s)
    10 x 75 Free @ 1:00 (held :55-:56)
    10 x 50 Free Pull @ :40 (held :35s)
    10 x 25 Free @ :20 (held :17-:18, last two sprint :16/:15)

    100 EZ EZ

    3100 here...gotta keep going...


    10 x 100 @ 1:30
    • #1, #5 - 25 Fly, 75 Free
    • #2, #6 - 25 Free, 25 Fly, 50 Free
    • #3, #7 - 50 Free, 25 Fly, 25 Free
    • #4, #8 - 75 Free, 25 Fly
    • #9 - 100 Free
    • #10 - 100 Fly Fast - went 1:06
    The 100 Fly Fast was my yardage that got me over the 300 mile mark for the season as well, so I did it in style

    100 EZ and out
    ------------------------
    4200 Yards in 1 hour 5 min.


    My Go The Distance 2012 Progress
    300.06 miles swum (=528,113 yards, =482,907 meters). View my progress | Go The Distance 2012 results.
    Most recent milestone achievement: 300 miles on 07/18.
  8. Wed., July 18

    by , July 18th, 2012 at 05:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 back shooters w/fins

    IG:

    4 x through:

    50 free w/paddles @ 1:00
    100 IM @ 1:45
    50 EZ flutter kick w/board @ 1:00
    100 backstroke kick @ 1:45

    50 EZ

    Strength Set:

    20 x 25 w/parachute, done as:

    8 x 25 w/agility paddles @ 1:00
    odds = breast pull
    evens = free
    4 x 25 torque drill w/agility paddles
    4 x 25 flutter kick w/board
    4 x 25 breast pull

    100 EZ

    Total: 2700

    Stretch/Yoga/RC, 30 minutes


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

    I thought about going to Down Dog tonight, but my hamstrings are sore from yesterday's workouts. Decided not to overload them. Hopefully, the weather will be decent for my LCM swim with Susan tomorrow!

    World record in 50 free set -- BiFin Champs
    http://swimswam.com/2012/07/switzerl...-world-record/.

    I wish they had these competitions in the US.

    Updated July 18th, 2012 at 09:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  9. Sarasota Y Sharks Masters 5:30 AM Workout -07/19/12

    by , July 18th, 2012 at 02:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15 5:15
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    9 X 100 free 2:00
    Alternate: moderate-build-fast

    10 X 50 kick 1;15
    1 X 100 swim

    1 X 300 free 5:15
    4 X 100 IM 2:00
    1 X 300 IM 5:45
    4 X 100 free 1:45

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  10. 07.18.12 - Wednesday workout

    by , July 18th, 2012 at 09:42 AM (Pete's swim blog)
    Thunderstorms threatened to postpone practice but they moved southeast soon enough to allow the pool to open. Swam with Dave, Dave, Roger, Sam, Charlie, Ray and a couple others.

    SCY

    400 Warm up

    4 x 125 - 1:45 (all free, held 1:30)
    4 x 125 - 2:00 (converted free to IM)
    200 Easy

    5 x 200 - 3:00 evens Free, odds IM
    200 Easy

    8 x 150 - 2:30 (I did 50 Pull/50 Kick/50 stroke)

    14 x 25 - :40 various breath control swims

    50 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  11. Tuesday July 17th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    400 various

    16 x 50 @ 1:00 25 drill + 25 swim, IM order
    16 x 25 @ :30 kick, IM order

    3 x 200 @ 3:00 pull w/buoy and agility paddles, descend (went 2:28, 2:24, 2:21)

    4 x 100 @ 2:00 IM
    8 x 50 @ 1:00 IM order
    4 x 100 @ 2:00 IM

    100 easy

    ** 3500 yards **

    My butterfly was stiff and awkward during the drills, and then felt decent in the IM set. "Decent" for me means that I can get my shoulders and arms out of the water for more than five or six strokes, normally it is like I sink a bit with every stroke so my arms start dragging across the surface and I have to resort to a 1-armed stroke. I wonder if it feels better after a long warm up because my lower back is so stiff?

    We are headed for our annual summer trip to the east coast later this week. My wife grew up in Philadelphia and as a kid she and her brothers spent much of the summer at the New Jersey shore where many of the aunts and uncles had little summer houses. Her two brothers have kids about the same ages as ours, so when all of the kids were little we revived their tradition and have rented a house in Ocean City NJ (all of the family houses are long gone) most summers for the last 10 years or so.

    In previous years I have been happy to sit around doing mostly nothing all week, but this year I want to get in some swimming. Searching the web I found the Ocean City Swim Club so it looks like I might be able to swim with a team once or twice and will be able to go to lap swim, but I also found that there is a one mile open water swim the first night we are in Ocean City. I have never done an open water swim, but this is only one mile and the water is really warm this summer (currently high 70s) so I think I might do it!
    Categories
    Swim Workouts
  12. Workout 07/17/12:

    by , July 17th, 2012 at 02:46 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    Go three times through:
    - 4 x 75 FR on :05-:10 sr
    --- Go FAST on the middle 25
    --- Add burst (6/8/10/12) + Cruise last 25 on last rep
    - 100 skull/float

    6 x 50 on :10 SR - Kick/stroke by 25

    4/5 of a Noah's Ark
    - Did 2x2 thru 75
    - Floated 100 w/d, skipped last 100
    (Solo/Hoosick Falls/2300yds/40 min)
    -----------------------------------

    Good swim today. Not as crowded, and the sun was shining magnificently. Picked up the tempo with the 75s and felt strong. Kinda loafed the Ark and got out before the final 100 in order to get to work on time. I'll keep up with bands through Thursday, as well as continue to use the foam roller and tennis ball for back tightness leading up to the 2.4 mile Peaks to Portland swim this weekend.

    No lake swim last night - I guess the Marauders have scrapped it since the kids were complaining about the weeds. Oh well, fun while it lasted. I will have to get a picture of the Rec Center construction process at some point this week. Word on the street is the outer wall is totally gone in preparation of replacing it, and the might be adding some more room on that west side of the pool area to accomodate more spectator space. That would be cool...

    Updated July 17th, 2012 at 09:38 PM by rxleakem

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -07/18/12

    by , July 17th, 2012 at 01:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 150 2:50 2:40
    Two rounds. Round 1 intervals left, 2 right.

    SCY
    1 X 200 kick 4:30
    4 X 75 kick-50 moderate/25 fast- 1:45
    1 X 100 swim

    1 X 100 1:15
    1 X 50 1:15
    Six rounds
    100@85/90%/50 easy
    OR
    100 moderate/50 stroke faast

    5 X 200 pull 2:45
    #1 moderate-descend 2-5
    OR
    5 X 150 2:45
    1 of each IM order. #5 is choice

    WARM DOWN: 4 X 50 easy 1:00

    4300/4050
    Categories
    Swim Workouts
  14. Tue Jul 17th, 2012

    by , July 17th, 2012 at 10:32 AM (Ande's Swimming Blog)
    Tue Jul 17th, 2012

    Plan to lift this afternoon

    Whitney Coached
    LCM main pool
    6:00 – 7:30 dove in at 6:04
    swam with Larry, Korey, Tyler, Jim, & Keith

    Warm Up (LCM)
    3 rounds of 200 fr 100 IM

    Main Set (LCM)

    3 rounds of:
    6:00 swim aerobic, I did it easy
    50 fly fast on 1:00
    30 sec VK
    30 sec rest
    50 bk fast on 1:00
    30 sec VK
    30 sec rest
    50 BR fast on 1:00
    30 sec VK
    30 sec rest
    50 FR fast on 1:00
    30 sec VK
    30 sec rest

    Round 2
    same but
    8:00 swim
    :45 sec VK

    Round 3 same but
    10:00 swim
    1:00 VK

    assigned: do warm up again but go strong on 100 IM
    DID: 3 rounds of
    150 easy
    50 fast
    1) fly 31
    2) fly 31
    3) FR from a dive 27


    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till

    Updated July 17th, 2012 at 10:42 AM by ande

    Categories
    Swim Workouts
  15. 07.17.12 - Tuesday workout #20

    by , July 17th, 2012 at 09:53 AM (Pete's swim blog)
    Swam /w Dave, Dave, Cameron, Charlie, Sam and a couple others. We are getting a good mix of college kids working out with us in the mornings.

    SCY

    400 Warm up

    5 x 300 - 4:30 Descend (3:55, 3:48, 3:45, 3:35, 3:32)
    100 Easy

    6 Times through:
    * 50 Free - :50
    * 25 Fly - :20 (no breath)
    * 50 Free - :50
    50 Easy

    3 Times through:
    * 25 K Free/25 Free - 1:00
    * 25 Free - :20 (no breath)
    * 25 K Free/25 Free - 1:00
    * 25 Free/25 K Fly - 1:00
    * 25 Fly - :20 (no breath)
    * 25 Free/25 K Fly - 1:00
    50 Easy

    400 Timed pull (4:20)
    Dave and I had an all-out race on this one. He got his normal 1-2 body length lead on the first 100. I pulled back even at 200. From there, it was a battle of wills. I'd get a lead and then Dave would catch up and surge ahead. Then, I'd come back. At 25 to go, I thought I had enough lead on Dave to beat him and then I botched my flip turn. I dumped everything I had left into the last 25 and managed to pull even but I think Dave out-touched me. I'm pretty sure 4:20 is the fastest I've ever gone in a 400.

    200 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  16. Monday, July 16, 2012 5:30pm at the Y

    by , July 16th, 2012 at 11:32 PM (Fast Food Makes for Fast Swimming!)
    Home Sweet Home!!

    I'm glad to be swimming again in the pool, and prefer this type of training (SCY) over any other. SCM would be okay, but I don't have that option around here.

    I'm now focused on my next adventures, the first of which is the final day of the USA-S LSC Champs in Spokane which I'm swimming the 1500 LCM and 100 Free & Fly. I consider that the easy swimming. Anything in the pool is easy now.
    3 weeks from now will be the real challenge for me. Longbridge swim in Sandpoint, Idaho: 1.76 miles swim (1.1 across the lake next to the bridge, then along the shore to the park). I'm focusing now on doing longer swims in the pool, but keeping up the intensity as well.

    Warmup:

    5 x 100 Free @ 1:30 (1:10s)

    Main Set:

    8 x 300 Free Pull @ 4:30 desc. to 3:20 by :10 drops
    • (e.g. 4:30/4:20/4:10...3:30/3:20)
    • held close to 3:30s the whole way
    • #7 was 3:26, #8 missed it but went 3:24
    • The 1.76 mile swim is roughly 2800 yards or so, so I'm going to try for one major set each swim that approaches or surpasses this distance, with as minimal rest as possible.
    100 EZ

    5 x 100 Free @ 1:15 (went 1:08/1:09s)

    100 EZ

    ------------------------
    3600 in under 55 minutes (getting more and more KNelsonish)
  17. Monday, July 16

    by , July 16th, 2012 at 04:00 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo-MB:

    Warm up:

    When we arrived the pool was absolutely packed. Many noodlers in the lap lanes. So we warmed up in the diving well.

    800-850 various for me, 1000 for Pete

    Main Sets:

    I let Speedo pick the sets. I'm weary from thinking up workouts. And I still need to post a couple more over in the HIT forum.

    300 ultra kick
    12 x 25 @ :35
    15 fast, 10 cruise, approx :15 rest
    -- I did backstroke kick. Pete did flutter kick w/board. So we were about the same pace.

    8 x 50 @ 1:00
    25 stroke kick + 25 stroke
    2 x IM order

    5 x 200 @ 2:40
    Pete did free w/paddles
    I used fins and did 3 backstroke kick and 2 free
    Went 2:15, 2:19-20 on next 3 and 2:12 on last one (kick).

    Yes, you read this right. I did this set without any quibbling whatsoever after Pete announced I would "hate him"!

    Long chat break, which caused us to then cramp right away on the next set.

    4 x through:
    50 stroke, IM order @ 200 pace @ 1:00
    100 free smooth @ 2:00

    100 EZ

    Total: 3200


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

    I hadn't planned to swim today. But I didn't want to pass up an opportunity to swim with Speedo-MB. And it was likely a decent recovery type workout after the meet. Looking forward to yoga or the gym tomorrow!

    It's very odd. The 3 weeks before Nationals after PRP my shoulder was really bothering me. During Nationals it was fine and it feels much better now. And I haven't done any RC exercises in 10 days.

    Updated July 16th, 2012 at 04:12 PM by The Fortress

    Categories
    Swim Workouts
  18. Monday July 16th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    Warm-up (900)
    4 x 125 @ 2:00 middle 25 streamline kick, pull every 10 kicks
    8 x 50 @ 1:00 odds free descend, evens 25 drill + 25 swim IM order

    Set I (1600 / 2500)
    1 x 400 (went 4:49)

    1 x 300 @ 4:45 (went 3:37)
    2 x 50 @ :50

    1 x 200 @ 3:10 (went 2:24)
    4 x 50 @ :50

    1 x 100 @ 1:35 (went (1:11)
    6 x 50 @ :50

    Set II (450 / 2950)
    6 x 75 @ 1:05 pull w/buoy and paddles

    50 easy

    ** 3000 yards **

    I felt much better in the water today than I have in almost a week. Note to self: expect to be slow and sore after two tough arm and shoulder weight sessions in three days.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -07/17/12

    by , July 16th, 2012 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARMUP:
    1 X 300 5:30
    2 X 150 2:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 descend :50

    9 X 100 Free 1:50
    1&2: moderate
    3&4: build
    5&6: 50 fast/50 easy
    7&8: fast
    #9: easy

    1 x 200 kick 5:00
    3 x 100 kick 2:30

    1 X 300 IM 5:30
    4 X 50-1 of each- 1:10
    Two rounds

    OR

    6 X 200 pull 3:00 or 3:30
    descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    4100/4300M
    Categories
    Swim Workouts
  20. DOUBLE Mon Jul 16th, 2012

    by , July 16th, 2012 at 01:20 PM (Ande's Swimming Blog)
    DOUBLE Mon Jul 16th, 2012

    since I didn't do much this morning
    I came back for noon & did a sprint practice

    Whitney Coached
    LCM main pool
    6:00 7:30 dove in at 7:05
    swam with Dale & Max
    Beside Nolen, Robert & Keith

    Warm Up (LCM)
    300
    200
    100

    Main Set (LCM)

    assigned 20 x 50
    2 rounds of 9 on 45 1 easy on 1:45
    DID:
    8 rounds of
    15 M sprint 10 M easy turn in middle of the pool on 1:30
    25 M sprint turn in middle of pool 25 easy on 1:30

    assigned 600
    did 3 x (15 M SDK, 15 easy / 25 flutter kick 25 easy )

    assigned 20 x 100
    2 rounds of 9 on 1:30 1 easy on no interval
    9 on 1:30 1 easy on no interval
    DID:
    round 1)
    odds 100 easy speed strong held 70's & 71
    evens 50 easy
    Round 2:
    odds: 50 strong on 1;20
    evens 50 easy on 1:20

    rest 3 minutes

    50 fly fast from a dive
    went 27

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till

    Updated July 16th, 2012 at 04:17 PM by ande

    Categories
    Swim Workouts