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Swim Workouts

  1. Thursday 5/23/13

    Thursday 5/23

    PM only LCM

    600 swim
    6x100 @ 1:40 D1-3 in pairs

    4x200 @ 3:00 opposite fin/opposite paddle (switch after 2)
    8x50 w/ paddles + fins
    2 @ :50
    2 @ :45
    2 @ :40
    2 @ :35

    12x50 @ 1:00 V.S.

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  2. Week 34 - Friday

    by , May 24th, 2013 at 09:10 AM (After a long rest)
    It's been a very long week at work and pretty stressful and as a result I have been waking up throughout the night. This morning I got up before the alarm went off and felt tired. This feeling continued throughout the workout. Not super bad just tired.

    Warm up
    400 free with snorkel
    6x50 alternaTing catchup and finger drag drill on 50
    10x50 free on 45 getting heart rate up
    100 easy

    Main set
    3x(100 kick with fins on 1.30, 200 free with fins on 2.30, 2x50 free fast on 1.30 with fins)
    100 easy
    400 free breathing every 5
    200 fast on 3.30
    100 fast on 2mins
    100 fast on 2mins
    50 fast on 1min

    Total 3550Meters
    Categories
    Swim Workouts
  3. The Friday Flyer Revisits

    by , May 24th, 2013 at 08:26 AM (Mixing it up this year)
    Today was a fly day. I haven't done one in a while so now was the time. I was lucky I was able to finish my set before being joined by Mr. Fins who jumped in infront of me. (Guy who has big fins and just kicks under water coming up for air every once in a while)

    500 free
    500 free kick w/zoomers

    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 4:13, 3:58, 3:48, 3:42, 3:31

    4x50@:15RI fly scull drill w/zoomers & snorkle
    6x50@:15RI free 15m kickouts w/zoomers
    200 breast kick
    300 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  4. Thursday, May 23, 2013 7:00-9:00pm

    by , May 24th, 2013 at 01:52 AM (Fast Food Makes for Fast Swimming!)
    Coach Darcy tonight...John has been back east at his older son's graduation from the Coast Guard Academy. I guess that V.P. Biden was there as part of the ceremony as well, to shake hands and hand things out to the graduates.

    Warmup:

    6 x 150 - Alt 150 Free/150 Kick w/ board @ :15 rest
    6 x 75 Free Pull @ :20 rest (I went @ 1:10, holding :50s)
    7 x 50 Choice Drill/Swim by 25s @ 1:10 (it was 6, but we had to the #1 over again)
    (1700/1700)

    Main Set:

    100 Free @ 1:30 (cruised 1:10)
    200 Free @ 3:00 (cruised 2:25ish)
    300 Free @ 4:30 (increased pace 3:30)
    400 Free @ 6:00 (go go go pace 4:31)
    500 Free @ 7:30 (neg. split but EZ 5:55)
    1:00 extra rest
    500 IM @ 8:30 (went 6:30)
    400 IM @ 6:30 (go go go pace - went 5:05) - about :30 slower than my Indy Nats time.
    300 IM @ 5:00 (relaxed, went 4:00)
    200 IM @ 3:30 (went 2:30)
    100 IM @ 1:45 (sprinted it, went 1:05)
    (3000/4700)

    200 EZ
    (200/4900)

    4 x Dive 25s & swim back again
    (200/5100)

    Got out a bit early to have ice cream that was brought by one of the kid's parents for his birthday. I didn't object.


    We're also going to be swimming in the outdoor LCM pool starting tomorrow evening, weather permitting of course. It's been good and rainy around here lately, but rain won't stop us, only lighting, and that's probably not going to happen. It'll be a nice change to swim in the big pool, but I honestly can't wait for September to return.
  5. Thursday, May 23

    by , May 23rd, 2013 at 05:37 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up: (1200)

    500 various
    100 scull
    4 x (30 shooter + 20 EZ kick) w/fins @ 1:15
    6 x 50 smooth DPS free w/agility paddles @ 1:00
    2 x 50 torque drill w/agility paddles
    100 EZ

    Main Sets:

    5 x 30 burst SDK + cruise @ 1:15
    50 EZ
    5 x 30 burst + cruise @ 1:15
    100 EZ

    1 x 50 fly w/fins @ 100 pace (28 high-29 flat)
    150 EZ
    2 x (50 AFAP fly w/fins + 150 EZ)
    -- 26 high (went past 15), 27
    -- tried to do with only 3 breaths
    1 x 50 AFAP breast w/fins + 150 EZ (31)

    4 x 25 scull + 25 free w/agility paddles
    50 EZ

    Total: 2800


    ~~~~~~~~~~~~~~~~~~~~~~~

    I tried to proceed a little more cautiously in long course today. One day last week I did 7 fast 50s. That's too much for me first week in. Only time for a a quick SCY workout tomorrow and then I'm out of town for 2 days, which will be 2 off days.

    I am ever so slightly disturbed that I am ranked higher this year in 100 breast than 100 fly ... despite PRing in fly. (KP and Jill Hernandez laid down fast 100s flys this year.) I guess no one likes breaststroke. :-)
    Categories
    Swim Workouts
  6. Thursday, May 23, 2013

    by , May 23rd, 2013 at 04:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 71, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    Dryland bands
    1200 FR Swim as;
    2(200 Steady, 100 Strong, 100 Steady, 100 Fast, 50 Steady, 50 Fast)

    *Set 1*
    12x100 FR on 2:00 w/agility paddles-snorkel odd#-smooth, even#-fast
    *1)1:21 2)1:15
    *3)1:20 4)1:12
    *5)1:22 6)1:11
    *7)1:21 8)1:11
    *9)1:21 10)1:10
    *11)1:20 12)1:09
    ---200 BK Swim
    ---200 FR Swim @SPL-28

    *Set 2*
    12x50 FR on 1:00 odd# @39/40, even# @>:35
    *1)40 2)34
    *3)39 4)34
    *5)39 6)34
    *7)40 8)33
    *9)40 10)33
    *11)39 12)33

    Warm Down
    800 FR Smooth SPL 26-28
    Dryland bands

    Comments
    I achieved my goal to swim FR with ABPT (as best possible technique) throughout the workout including during the quality effort swimming. I descended the fast 100s down to about 90% effort and the fast 50s to 85%. After the warm down got out of the pool with some energy to spare.

    Today is the last day of school in Lee County, FL until August 8. With my kids home, family traveling and all kinds of different activities happening each week, once again it will be my challenge to keep my swim training consistent. However this time, my wife and I did some planning ahead, so hopefully it will work out better than last summer.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/2013

    by , May 23rd, 2013 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long and smooth
    5-8: descend to fast

    3 X 200 free 3:20
    Negative split

    8 X 50 kick 1:10--5-8: 25 fast/25 easy
    1 X 100 swim

    6 X 50 build choice 1:15

    LCM

    3X {start-turn-finish

    1 X 50 blocks
    5 X 50 warm down
    Categories
    Swim Workouts
  8. 05.23.13 - Thursday workout

    by , May 23rd, 2013 at 12:11 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave, Andrey and Carlile. Shorter sprint stuff today. Probably not enough rest to call it a sprint workout but we had more rest than usual.

    600 Warm up

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - 1:00 From Dive
    4 x 75 - 1:15 Convert Free->Stroke (fly)
    25 Easy kick

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - From Dive, Relay
    4 x 75 - 1:10 Convert Free->Stroke (bk)
    25 Easy kick

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - 1:00 From Dive
    4 x 75 - 1:05 Convert Free->Stroke (br)
    25 Easy kick

    125 Easy
    6 x 50 Free - :45 from Dive
    25 Easy
    These were tough. 2nd one was fine. Third one, I was hurting dragging myself out of the pool. By the last one, I was so lightheaded, I wasn't sure which lane I was diving into.

    10 x 50 Kick w/ fins - 1:00 Odds underwater sdk down, easy back; evens IM Order
    100 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  9. Workout 05/23/13: morning

    by , May 23rd, 2013 at 10:58 AM (Maple Syrup with a Side of Chlorine)
    Took yesterday off from swimming and projects around the house - my body is beat. I did get delivery of wood pellets for the winter, so my Lochte-inspired drylands will start shortly - I plan to toss 50 x 40# down into the cellar then restack the same, then will have 3 more ton to do the same (but with help, I hope).

    200 FR/200 Bk/200 IM drill

    With snorkel (except last swim):
    Kick - Swim
    050 - 100
    100 - 200 with pull buoy
    150 - 300 with Agility paddles
    200 - 400 IM

    10 x 50 on :45 (Fr, except Bk on #4 and 8)
    200 loosen and out
    (Solo/Rec/2550 yds/50 min)
    ----------------------------

    There goes getting a solid hour in for practice! Haha - not by choice though, the office staff was running a tad late. Was able to split lane for most of the swim, and there was some drama when Steve was cut off by another swimmer that has a tendency to drift around. I was happy to wear my snorkel, as when the other dude came clost to me he clocked the plastic instead of my skull!

    Mostly a recovery swim, focusing on a long main set with no stops. Lena gave me a massage this morning - I've been doing a lot of lifting and bending with the outside stuff, so just trying to stay as loose as possible. Tomorrow we are helping out with Preston's class and their Serve-a-thon at a summer camp in NY, a little over an hour away, so I will probably won't swim. Saturday I'll coach/swim with the team, then coast into the remainder of weekend.
    Categories
    Swim Workouts
  10. on Track for Summer Nationals

    by , May 23rd, 2013 at 08:38 AM (Mixing it up this year)
    After yesterdays breaststroke day my right hip was aching into the evening. After a stint on the foam roller it was feeling much better. Have been working on relays for Pan Am games for our team but I will not be going. My swimcation is in California this year and we are doing it up right. More planning to do on that trip a little later on.

    Today was a good distance day, felt stronger than usual and noticed on my 1500 that I ended up negative splitting again. Now time to get the knots out of my back.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy for time 23:41

    500 free w/snorkle
    300 free kick w/zoomers
    4x50 20m dolphin kick outs w/zoomers then EZ free

    total 3500 meters
    Categories
    Swim Workouts
  11. Monday/Wednesday, May 20,22 2013 7:00-9:00pm

    by , May 23rd, 2013 at 01:55 AM (Fast Food Makes for Fast Swimming!)
    For some reason the "Enter" key has no effect on my blogs and/or forum posts, so I cannot format anything like I want to do. I'm typing this all in Notepad on the computer, and the copy/pasteing it into the blog. The strangest part is that my Enter key is only malfunctioning in the USMS forums/blogs. All other applications it works fine on. Anyone give any help for me to try out???? For now I'll just copy and paste to be happy, but I'd rather be able to push Enter like normal person.
    -
    Monday 5/20/13
    -
    Warmup:
    -
    500 Free
    2 x 200 IM @ :20 rest
    8 x 50 Free Alt. EZ 50/Fast 50 @ 1:15
    2 x 25 Sprints - 1 Free, 1 Choice
    This is our typical meet warmup...just kind of weird that it was given today at practice. Sprints were from a push, can't dive at the Y pool.
    -
    (1350/1350)
    -
    10 x 100 SDK w/ long fins @ 1:30 (held ~1:10s)
    (1000/2350)
    -
    6 x Broken 200s w/ long fins & paddles @ 4:00 (:15 rest between 50s)
    Goal is to make or beat your best 200 time (subtract :45 for your time)
    I was going free, and ranged from 1:52-1:55. Best time is 1:54.4
    -
    200 EZ
    (1400/3750)
    -
    24 x 50 @ 1:00
    6 Fly, 6 Back, 6 FLY, 6 Free
    yep, no breast...may have been a typo, but it definitly was printed "FLY". I didn't mind, but the breaststrokers groaned a bit.
    (1200/4950)
    -
    4 x 25 All Out @ 1:00
    did Fly/Free/Fly/Free
    (100/5050)
    -
    400 EZ cooldown
    -
    ------------------------------
    5450 Yards
    -
    -
    ================================================== ==
    -
    Wednesday 5/22/13
    -
    Warmup:
    -
    800 (25 Free/25 Back/25 V-sit/25 Free)
    (800/800)
    -
    16 x 25 SDK w/ fins underwaters @ 1:00
    (400/1200)
    -
    Main Sets:
    -
    4 x 200 IM or Major Stroke (I did IMs) @ 5:30 EN3 work
    went 2:27/2:25/2:25/2:25 @ 180 HR
    -
    4 x 200 Free @ 5:30 EN3 work
    went 2:09/2:10/2:10/2:11
    -
    200 EZ
    (1800/3000)
    -
    20 x 25 IM Order or Major Stroke (Build/EZ/Build/Fast/Faster) @ 1:00
    I did 4 x 25 Fly, and then got out...
    -----------------
    3100 Yards
    -
    -
    my ankle/leg was giving me problems. The kicking action was tough. I slipped at work today and banged my lower shin just above my ankle. It's swollen pretty good, but I'll be okay. Have to go to work anyway...that's what we're paid for. In other news at work, a fellow mechanic (NOT ME) lost part of his hand in a machine. Blood and stitches. Ouch!!
  12. Riverbank workout

    I had a good swim this morning at Riverbank. It was a crowded pool today—it seems like the Columbia U. pool is closed, and RB is getting some spillover this week of young swimmers. But Hannah, John, and I found space in one of the fast lanes, and I got in the following workout:

    900 lcm warmup (400s, 200k, 200p, 100 d/s)

    2 x 200 IM

    10 x 100 @ 1:45: odds FR/BK fast, evens easy FR

    600 kick (br/bk/fl, 4x through)

    Sprint interlude: 4 x (20m sprint + 30m easy), 1-3 FR, 4 FL

    4 x 200 FR > IM pacman

    200 warmdown

    It was too cold and drizzly to stretch on the playground this morning, but I got in some good stretching after weights this afternoon at the Y. My body feels just the right amount of exercised today!
    Categories
    Swim Workouts
  13. Wednesday 5/22/13

    Wednesday 5/22

    AM only SCY

    300 swim
    300 pull
    200 swim

    10x50 @ 1:00
    odd: 25 swim 0 breath/25 FAST (FR)
    even: 25 kick under H2O/25 FAST (I.M. order ladder, FL/BK/BR/BK/FL)

    2x
    200 @ 3:00/2:30
    150 @ 2:15/1:50
    100 @ 1:30/1:15
    50 @ :45/:35
    D1-4 by distance, RD1: BR, RD2: FL

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  14. Wednesday, May 22 2013

    by , May 22nd, 2013 at 06:05 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Sunny, humidity at 72%

    Warm Up
    Dryland bands
    1800 FR Swim
    4(200 Steady SPL-28, 100 Strong SPL-32, 100 Steady SPL-28, 50 Fast SPL-34)
    ---200 Kick w/fins

    *Set 1*
    3(4x50 FR on 1:20) w/agility paddles-fins, #1 ABPT BC-3, #2-3 Fast
    *31-30
    *29-29-29-28
    *29-29-28-28
    ---200 BK Swim

    *Set 2*
    1500 FR Swim
    3(200 Steady, 100 Strong, 100 Fast, 50 Steady, 50 Fast)

    *Set 3*
    2(3x50 FR on 1:20)
    *33-33-32
    *33-32-32

    Warm Down
    2x300 on 2:00 rest, FR Smooth SPL 26-28

    Comments
    The workout today was the best one in several weeks. I still have to see how I handle swimming mid range distances on intervals, but at least my speed is coming back. In Set 1, I kept my stroke long and smooth on the 28s rather than max out for a 27. However with Set 3, I started out tired and should have done a warm down swim after set 2. But still satisfied, as I could have revved up and descended into a 31, but instead tried to go as fast as possible with the long smooth stroke. For most of the workout today my legs performed well with a driving kick, and my arms could hold on the water when changing pace from smooth & steady to fast and smooth. I am hopeful for continued progress this week. When I left the pool after the warm down, I was not exhausted or worn out, and could have done more swimming.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/23/2013

    by , May 22nd, 2013 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    1 x 100 easy swim

    6 x 100 2:15
    Choice, perfect technique swim

    6 x 50
    odd: build to race finish
    even: blocks--25 sprint/25 easy

    $$$RACE PACE SET$$$$$

    3 X 100 broken @ race pace 5:00
    Choice, broken :10 @ the 50

    WARM DOWN: 4 X 50 easy

    3100M
    Categories
    Swim Workouts
  16. 05.22.13 - Wednesday workout

    by , May 22nd, 2013 at 11:44 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Carlile. Felt pretty good today w/ a decent pull and some good stroke sets.

    SCY

    600 Warm up

    4 x 100 - 1:30 (50 Kick/50 Free)
    50 Easy - 2:00
    4 x 100 - 1:25 (50 Stroke/50 Free)
    50 Easy - 2:00
    4 x 100 - 1:20 (25 Stroke/75 Free)
    50 Easy - 2:00
    4 x 100 - 1:15
    50 Easy

    16 x 25 - :40
    I did these as 4 rounds of (No breath, Stroke-IM Order, Kick-IM Order, Free)

    400 Timed pull (4:18)
    Had some lousy turns on the last 100. Could have been closer to 4:15 if I had straightened up a little.
    50 Easy

    100 Pull w/ paddles/100 Pull w/o paddles/100 IM/100 Kick
    100 Easy

    4 x 50 Free - 1:00
    4 x 50 IM Order - 1:00
    4 x 50 Kick w/ Fins - 1:00
    4 x 50 Kick w/o Fins - 1:00

    4 x 25 Free - :20
    4 x 25 Stroke - :25
    4 x 25 IM Order - :30
    4 x 25 Kick w/ fins - :35
    4 x 25 Kick - :40

    100 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  17. Week 34 - Wednesday

    by , May 22nd, 2013 at 09:37 AM (After a long rest)
    I arrived back from Houston last night pretty late. My original flight was scheduled to get back to Dallas at 7pm but because of the storms did not land until 10.30. By the time I dropped the guys I was traveling with back at the office it was midnight by the time I went to bed. The alarm went off pretty hard this morning at 4.30am and it was tough getting out of bed.mi made it to the pool early which was weird, and actually had a pretty good practice all things considered. I think I am still feeling some of the positive affects of my taper, because my stroke feels strong in the pool.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 45
    10x50 kick 12.5, swim 12.5 by 25 on 50
    4x200 on 3 mins getting heart rate up alternating IM and fre

    Main set
    4x(2x50 on 35 with fins, 50 back on 35 with fins, 100 kick on 1.30 with fins)
    12x100 free on 1.20 holding under 1.05

    Warm down
    200 easy

    The 200s in the transition set were pretty good, holding 2.20s on IM and 2.07s on the free. The 50s with fins I always find harder than it should be, but felt good today holding 25-26s on the free, 30 on the back and 1min on the kick. The pace 100s felt easy and I held 1.02-1.04s. Overall a good workout and no I'll affects from my lack of sleep last night.

    Updated May 22nd, 2013 at 09:44 AM by StewartACarroll

    Categories
    Swim Workouts
  18. The evil day today ... yes breaststroke

    by , May 22nd, 2013 at 08:49 AM (Mixing it up this year)
    This was a recovery/breaststroke day. Recovery for my shoulders and elbows, but major leg work. I'll be walking funny today.

    500 free
    500 free kick w/zoomers

    20x50@:10RI Breast drills and skills
    #1-4 pull w/paddles & zoomers
    #5-8 scull drill w/snorkle
    #9-12 Pull w/zoomers get the dolphin motion
    #13-16 accordian drill w/snorkle
    #17-20 swim

    400 breast kick
    200 free EZ

    Total 2600 meters
    Categories
    Swim Workouts
  19. Tuesday 5/21/13

    Tuesday 5/21

    PM only SCY

    300 swim
    300 pull w/ buoy only
    200 swim
    200 kick w/ board
    100 swim
    100 I.M.

    2x
    4x25 @ :10 rest FL drill
    4x25 @ :30 FL swim
    200 @ :10 rest 50 FL drill/150 FR
    4x25 @ :10 rest BK drill
    4x25 @ :30 BK swim
    200 @ :10 rest 50 FL drill/50 BK drill/100 FR
    4x25 @ :10 rest BR drill
    4x25 @ :30 BR
    200 @ :10 rest I.M. FL/BK/BR drill/50 FR

    100 EZ

    The following test set done as "best average" straight through with no extra rest:
    6x25 @ :30 FL (held 13.1-13.8)
    4x50 @ :50 BK (37.0, 37.0, 36.8, 36.6)
    4x50 @ :50 BR (35.9, 35.7, 36.0, 35.4)
    5x100 @ 1:10 FR (1:04, 1:05, 1:05, 1:05, 1:03)

    150 EZ

    Total: 4900
    Categories
    Swim Workouts
  20. Workout 05/21/13: evening

    by , May 21st, 2013 at 11:18 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/100 drill

    8 x 50 Quarters Stong on :55
    - 1-4 Fr, go on next top
    - 5-8 = IM order

    Go FOUR times through:
    -250 FR on 3:30 (technique work - EVF)
    - 150 Pull with buoy on 2:00 (fast, focus on finish of stroke)
    - 50 kick (recovery)
    - go on next top

    4 x 75 on 1:20
    - 25 stroke, 25 build FR, 25 ez free
    - last once done as loosen and out
    (Masters/Rec/3000 yds/60 min)
    --------------------------------

    I have had a productive first two days of vacation.* One raised-bed garden in (need to buy some more materials for the second one), fire pit with two benches done, and lawned mowed.* I only need to complete some minor landscaping around the house (pea gravel, mulch, etc).* The rain has held off for the most part, although it has been very humid, so I should have all of my projects completed tomorrow, then I will finish by hanging up the hamock and taking a nap!

    Good swim tonight. I altered the distances a tad but kept the same interval as the group, which was busy for us (Carol, GregJS, Kevin, and Tim were there).* I had everyone try their hand at the Agility Paddles to see how they felt - they ara a great aid in reinforcing the EVF concept and helping to feel swimming without the "S."* Thunderstorms now, so I'll retire without a hot tub session, although I will still have some ice cream!

    Oh, and I received an email that I will be able to register for Peaks to Portland in Maine this year.* It will be my fourth, and I have a feeling that they reduced the entries from last year as it filled up two months earlier.* It is a nice long weekend for me to visit my kayaker and his family up there, and also to swim with my buddies JBS and slknight (although I am not sure if they are doing it this year).

    Updated May 21st, 2013 at 11:29 PM by rxleakem

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    Swim Workouts