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Swim Workouts

  1. Saturday, January 26, 2013 - One Hour Postal Swim

    by , January 28th, 2013 at 07:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 71, pool at 78, 100% water clarity.
    Sunny skies with humidity at 67%


    Warm Up
    200 FR DPS ABPT
    200 FR Kick
    4x50 on :50, 34 pace


    *One Hour Postal Swim*

    Split Time
    50 yd 33.45 33.45
    100 yd 34.21 01:07:40
    150 yd 35.02 01:42:41
    200 yd 35.82 02:18:30
    250 yd 35.71 02:54:13
    300 yd 35.69 03:29:54
    350 yd 35.90 04:05:48
    400 yd 35.55 04:41:21
    450 yd 35.89 05:17:14
    500 yd 35.73 05:52:58
    550 yd 35.80 06:28:46
    600 yd 35.79 07:04:34
    650 yd 35.29 07:39:51
    700 yd 35.28 08:15:08
    750 yd 35.33 08:50:28
    800 yd 35.11 09:25:34
    850 yd 35.03 10:00:36
    900 yd 35.48 10:36:05
    950 yd 35.70 11:11:47
    1000 yd 35.89 11:47:40
    1050 yd 35.23 12:22:54
    1100 yd 35.27 12:58:10
    1150 yd 35.31 13:33:29
    1200 yd 35.26 14:08:44
    1250 yd 35.40 14:44:08
    1300 yd 35.12 15:19:16
    1350 yd 35.39 15:54:39
    1400 yd 35.03 16:29:41
    1450 yd 35.53 17:05:13
    1500 yd 35.41 17:40:37
    1550 yd 35.39 18:16:01
    1600 yd 35.20 18:51:13
    1650 yd 35.44 19:26:39 19:26:39
    1700 yd 35.61 20:02:16
    1750 yd 35.08 20:37:20
    1800 yd 35.11 21:12:27
    1850 yd 35.18 21:47:38
    1900 yd 35.04 22:22:40
    1950 yd 35.63 22:58:18
    2000 yd 35.36 23:33:40
    2050 yd 35.24 24:08:54
    2100 yd 35.49 24:44:23
    2150 yd 35.43 25:19:49
    2200 yd 35.42 25:55:14
    2250 yd 35.51 26:30:45
    2300 yd 35.53 27:06:17
    2350 yd 35.39 27:41:40
    2400 yd 35.62 28:17:17
    2450 yd 35.53 28:52:49
    2500 yd 35.26 29:28:05
    2550 yd 35.47 30:03:33
    2600 yd 35.45 30:39:00
    2650 yd 35.32 31:14:19
    2700 yd 35.47 31:49:47
    2750 yd 35.29 32:25:05
    2800 yd 35.33 33:00:25
    2850 yd 35.60 33:36:01
    2900 yd 35.32 34:11:20
    2950 yd 35.46 34:46:47
    3000 yd 35.42 35:22:13
    3050 yd 35.37 35:57:35
    3100 yd 35.32 36:32:54
    3150 yd 35.42 37:08:19
    3200 yd 35.44 37:43:46
    3250 yd 35.36 38:19:07
    3300 yd 35.76 38:54:53 19:28:14
    3350 yd 35.40 39:30:17
    3400 yd 35.34 40:05:37
    3450 yd 35.35 40:40:58
    3500 yd 35.29 41:16:16
    3550 yd 35.22 41:51:29
    3600 yd 35.38 42:26:52
    3650 yd 35.67 43:02:32
    3700 yd 35.66 43:38:11
    3750 yd 35.50 44:13:41
    3800 yd 35.56 44:49:15
    3850 yd 35.55 45:24:48
    3900 yd 35.49 46:00:17
    3950 yd 35.46 46:35:45
    4000 yd 35.51 47:11:16
    4050 yd 35.47 47:46:44
    4100 yd 35.23 48:21:58
    4150 yd 35.27 48:57:14
    4200 yd 35.12 49:32:21
    4250 yd 35.10 50:07:27
    4300 yd 35.08 50:42:32
    4350 yd 35.30 51:17:50
    4400 yd 34.72 51:52:33
    4450 yd 34.89 52:27:26
    4500 yd 34.77 53:02:13
    4550 yd 34.80 53:37:01
    4600 yd 34.56 54:11:34
    4650 yd 35.61 54:47:11
    4700 yd 34.87 55:22:03
    4750 yd 34.59 55:56:38
    4800 yd 34.60 56:31:14
    4850 yd 34.57 57:05:49
    4900 yd 34.22 57:40:02
    4950 yd 34.31 58:14:20 19:19:28
    5000 yd 33.82 58:48:10
    5050 yd 33.91 59:22:04
    5100yd 33.00 59:55:04


    Comments:
    I was looking to go 5025, so 5100 was beyond my expectations. We set up digital clock on my left side and I swim two lanes nearby so I could see it clearly. It was more or less a solo swim, however several of the Swim Florida Jr/Sr Group swimmers took turns pacing with me, which made it more interesting. The first 40 minutes I just paced myself carefully with the clock, and then having more confidence I could do this, I gradually increase my effort the last 20 minutes.

    Updated January 28th, 2013 at 07:24 PM by fdtotten

    Categories
    Swim Workouts , Masters Swim Meets / Events
  2. Sun Jan 27, 2013 HOUR SWIM POSTAL

    by , January 28th, 2013 at 01:23 PM (Ande's Swimming Blog)
    Sun Jan 27, 2013 HOUR SWIM POSTAL

    I attempted the Postal on Wed at noon but did hard work outs, Wed morning, Tuesday, & Monday. Around 3k I felt terrible, so I stopped.
    I knew Larry, Dick, & Sharon were going to do it on Sunday, so I figured I'd take another shot or not.

    I swam Fast Friday hard but took it easy at Saturday practice then got a lot of sleep with a 3 hour Saturday afternoon nap and a lazy sleep late Sunday morning. Despite staying up late Saturday night watching "Banshee"

    I also shaved & just decided to swim long smooth & easy.

    When I got the pool, we picked our lanes & I warmed up a little, probably swam around 400. then we dove in for our start at 12:10.
    I split the lane 1 with Dick & swam next to Larry who was in lane 2 beside me.

    I dove in & swam long smooth steady. I could see the digital clock and had a sense of time & pace. To my surprise I didn't stop & felt OK at half way

    Swimmer: Ande Rasmussen

    Distance Laps Splits
    0050 :31.01
    0100 :34.49 01:05.50
    0150 :34.21 01:39.71
    0200 :33.71 02:13.41
    0250 :34.49 02:47.90
    0300 :34.75 03:22.66
    0350 :33.65 03:56.31
    0400 :34.07 04:30.37
    0450 :34.56 05:04.93

    0500 :33.60 05:38.54

    0550 :34.09 06:12.63
    0600 :34.46 06:47.09
    0650 :33.34 07:20.43
    0700 :33.63 07:54.06
    0750 :34.18 08:28.23
    0800 :34.10 09:02.34
    0850 :33.17 09:35.50
    0900 :33.12 10:08.63
    0950 :33.76 10:42.39

    1000 :33.76 11:16.15 5:37.61

    1500 :33.83 16:49.73 5:33.58

    1650 :33.77 18:29.84

    2000 :33.46 22:23.46 5:33.73

    2500 :33.66 27:58.34 5:34.88

    3000 :33.41 33:32.82 5:34.48

    3300 :33.85 36:52.83 18:22.99 2nd 1650 split

    3500 :33.20 39:06.67 5:33.85

    4000 :33.21 44:40.11 5:33.44

    4500 :33.63 50:14.13 5:34.02

    4950 55:13 18:20 3rd 1650 split

    5000 55:45 5:30.87

    5050 56:18
    5100 56:52
    5150 57:23
    5200 57:57
    5250 58:32
    5300 59:04
    5350 59:38

    Went 5385

    2012 Postal 5290

    2011 Postal

    Updated January 28th, 2013 at 03:48 PM by ande

    Categories
    Swim Workouts
  3. SArasota Y Sharks Masters 5:30 AM Workout -01/29/2013

    by , January 28th, 2013 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 200 Broken 5:00
    Choice, broken :10 @ 100 race pace.
    1 X 100 easy

    4 X 100 kick 2:10
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 1000 negative split
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  4. 01.28.13 - Monday workout

    by , January 28th, 2013 at 01:03 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny, Aundrey and Meredith.

    SCY

    600 Warm up
    200 IM/Free

    200 IM/200 IM Kick 3:15/3:45
    200 IM/200 IM Kick 3:10/3:40
    200 IM/200 IM Kick 3:05/3:35
    200 IM/200 IM Kick 3:00/3:30
    100 Easy
    Not too bad. Feeling sore from last week but I made it.

    200 IM/200 br Kick 2:40/3:10
    200 IM/200 br Kick 2:45/3:15
    200 IM/200 br Kick 2:50/3:20
    200 IM/200 br Kick 2:55/3:25
    100 Easy
    This one hurt. I switched to br kick so I would have a prayer of keeping up. Missed the first IM by :05 and stayed about :05 to :10 back until the last two 200s.

    200 IM Timed (2:39) Not one of my best efforts but I'm pretty beat up right now so I'm not too discouraged by this.

    200 Easy

    5 x 100 - 1:20, descend (1:16, 1:18, 1:17, 1:11, 1:10) Not much of a "descend". Finally got going on the last two.

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  5. Sunday, Jan. 27

    by , January 28th, 2013 at 12:19 PM (The FAF AFAP Digest)
    Saturday:

    Took Saturday off as usual. I was pretty booked anyway as Lil Fort had a soccer game and Teen Fort had finals of HS district champs. She swam well in her evil events and advanced to regionals next weekend. The state cut for 100 evil here is a 1:07, seems really fast to me. I've seen D1 breaststrokers swimming that time in dual meets.

    Sunday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 caterpillar fly drill
    50 EZ

    Main Sets:

    I adapted a set from Workout #1 of the HIT forum: http://forums.usms.org/showthread.ph...5-Jan-28-Feb-3. Used fins throughout.

    6 x 25 burst + cruise @ :45
    50 EZ

    5 x through:
    1 x 25 back kick @ 100 pace @ :30 (10-11)
    1 x 25 EZ @ :30
    2 x 25 back shooter @ :30
    1 x 25 EZ @ :30
    :30 RI

    50 EZ

    5 x through:
    1 x 25 fly @ 100 pace @ :30 (11-12)
    1 x 25 EZ @ :30
    2 x 25 belly shooter @ :30
    1 x 25 EZ
    :30 RI

    100 EZ

    3 x though:
    1 x 50 AFAP flutter kick w/board (25 lows) @ 1:00
    2 x 50 EZ @ 1:00
    2 x 25 flutter kick shooters @ :30
    1 x 50 EZ @ :30
    :30 RI

    100 EZ

    3 x though:
    1 x 50 swim AFAP (started out with fly-back, went 24, switched to evil when someone joined my lane and went 28s) @ 1:00
    2 x 50 EZ @ 1:00
    2 x 25 back shooter @ :30
    1 x 50 EZ @ 1:00
    :30 RI

    100 EZ

    6 x 25 w/parachute & agility paddles
    150 EZ

    Total: 4700


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

    Did I add that up correctly? I was in the pool for a long time, but 4700 is still rather a lot of yardage for me. All the shooters -- 40 total -- meant the workout had an aerobic component. And doing those shooters on :30 was a bear after the hard efforts.

    Off to the gym today! May do a shorter swim after.
    Categories
    Swim Workouts
  6. Week 17 - distance Monday

    by , January 28th, 2013 at 09:53 AM (After a long rest)
    I felt pretty good today. A little sluggish at the beginning but soon picked up in the main set.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    200 stretch free
    12x50 25kick, 25 free on 45

    Main set
    5x100 on 1.15
    4x100 on 1.10
    3x100 on 1.05
    2x100 on 1.00
    1x100 on 55
    100 easy

    12x50 with flippers done as 25 free, 25 under water no breath on 1 min
    2x500 on 5.30 with snorkel

    Total 4700

    I made the 15 x 100 all the way down to the 2 on 1 min. The last one I fell apart a bit and went 1.01. Upto the 1 min set I held 1.02-1.03s.

    Off to Tampa and Dc this week. I will be swimming with the local masters teams in both places.
    Categories
    Swim Workouts
  7. Descent effort today but not as fast I would have liked

    by , January 28th, 2013 at 08:19 AM (Mixing it up this year)
    Felt fairly good today. I have a meet in two weeks and I need to get my distance swims stronger and my sprints will be what they are. my main set I did not feel was as fast as I wanted but then again I did not have the big paddles on. I will only use the strapless paddles this week and next so that I don't work the shoulders too much.

    I also need a massage some time soon.

    500 free
    500 Free kick w/zoomers every 3rd 25 fast
    5x200@3:00 Free w/strapless paddles & bouy went 2:57, 2:52, 2:48, 2:46, 2:44
    8x25@:45 shooters w/zoomers
    8x25@:45 12.5m sprint/12.5m easy
    100 Back
    200 Free w/snorkle hold 6 beat kick
    100 Back
    200 Free w/snorkle hold 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  8. Sunday 1/27/13

    Sunday 1/27

    AM only SCY

    Went to a small meet in Cabot, AR this morning.

    400 swim (100 FR/50 BK/50 kick)
    4x75 k/dr/bld

    8x50 12.5 smooth/25 FAST/12.5 smooth

    Races:
    100 FR - 51.60
    100 BR - 1:03.60

    Total: 1300
    Categories
    Swim Workouts
  9. 01.27.13 - Sunday workout

    by , January 27th, 2013 at 07:48 PM (Pete's swim blog)
    Went in for a light workout. Blakely was there coaching a couple kids. After 1500 or so yards, she was done and joined me for some 50s. Ended up being about exactly what I wanted to do.

    SCY

    600 Warm up

    5 x 200 Easy backstroke, accelerate at flags and do a back to breast turn. 2 breaststroke pulls and back to easy backstroke. Still not great at these but it is better than grabbing the wall. Blakely helped me on this a little. At least I know I'm heading in the right direction.

    6 x 25 br - 1:00 sprint. Mostly 17s-18s, made one on about 15.5.

    50 Easy

    24 x 50 Free - :50, every 4th 50 breaststroke.
    Held :35s on free. Pushed the breaststroke hard. Most were :37-:38. Made the last one on :36.

    10 x 50 Kick w/ fins - 1:00
    1-5 Underwater sdk
    6-10 Various

    (3650 Total)
    Categories
    Swim Workouts
  10. What to do in 86 degree water....float

    by , January 26th, 2013 at 12:04 PM (Mixing it up this year)
    I didn't push much today for obvious reasons. Yes I did do some of that evil breaststroke too.

    500 free every 4th lap drill
    500 free kick w/zoomers every 3rd fast
    500 free pull w/paddles, bouy, & snorkel
    10x50@1:10 breast pull w/zoomers held 48's
    500 breast kick
    8x25@:45 breast
    100 breast scull w/snorkel
    100 fly scull w/snorkel
    100 back EZ

    Total 3000 yards
    Categories
    Swim Workouts
  11. 01.26.13 - Saturday morning workout

    by , January 26th, 2013 at 12:01 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary, Hunter, Bob and Sally. Had some extra time this morning and with a meet coming up in 3 weeks, I put in a lot of yardage. There were a lot of rest breaks so this isn't quite as bad as it looks.

    SCY

    400 IM Easy
    300 Pull
    200 Kick
    100 Drill

    2 Rounds of:
    * 4 x 100 - 1:25
    * 3 x 100 - 1:20
    * 2 x 100 - 1:15
    * 1 x 100 - 1:10
    * 50 Easy
    First round, I was closer to 1:15s all the way through except the last one. 2nd round, I made closer to 1:10s-1:12s.

    3 Rounds of:
    * 4 x 50 Kick - 1:00, IM Order
    * 400 IM - 50 Drill/50 Build
    * 4 x 75 - 1:15, IM Order, 50 fast/25 easy

    4 x 100 Pull - 1:25
    3 x 100 Pull - 1:20
    Got kicked out of my lane here for the age groupers. Since I had extra rest, I finished with:
    2 x 100 Pull - 1:10
    1 x 100 Pull - 1:05 (Couldn't quite make this - 1:07)

    5 x 100 Backstroke pull - 1:30, descend
    10 x 50 Kick w/ fins - 1:00

    400 IM Easy - cool down

    (8200 Total)
    Categories
    Swim Workouts
  12. Frid, Jan. 25, 2013 7:00-8:30pm

    by , January 26th, 2013 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    I took off last night from the pool, in lieu of taking my kids to go see the Wenatchee Wild play last night at the arena in town. They are the local semi-pro(ish) hockey team. They were playing a team from Kenai River, Alaska. Ended up pulling out the win in the OT period last night, after being down 1-3 through the first 2 periods. In the 3rd period they pulled it even at 3-3, then in OT sudden death got another goal in a few minutes to end it. Good game...first of three in the series. Basically the warmup game for everyone's tempers...the fights always tend to happen on the 2nd and 3rd games when the guys start having enough of each other's madness.

    -----------------------------

    Tonight:
    It was very lightly populated tonight, as I'm sure many of the people already took off for the meet already. I'll be carpooling with another family over and back tomorrow (they offered, why not?)



    Warmup:

    1000 Free
    did the first 400 as a normal warmup, but since I was all alone in the lane, started increasing my speed and power a bit. Hit the turn at the 500 and took a glance at the pace clock. Finished my 2nd 500 of the 1000 in a 5:45, which isn't too shabby.
    did another 200 Free swim EZ while the others finished warmup.
    (1200/1200)

    1000 Flutter Kick w/ board (chose not to use fins)
    (1000/2200)

    1000 Free Pull DPS (held mostly 11 SPL w/ a few 12 SPL)
    I lost count on this around the 300, and just decided to swim until the others stopped with their 1000. Apparently they were waiting for me to stop as well (they weren't counting). I figured that I probably swam about 1400 yards in this portion.
    (~1400/3600)

    16 x Texas 50s @ 1:20 (4 of each stroke) work the turns and underwaters
    (800/4400)

    8 x 25 Free @ 1:00 Odds EZ/Evens Sprint
    (200/4600)

    200 EZ and out

    ------------------------------------
    4800 Yards in 90 minutes

    We always do a shorter "easier" workout the day before a meet weekend. Usually the 3 x 1000s at the beginning is our pre-meet workout/warmup.

    I'm feeling pretty good, and now just need to get to bed and be ready to race tomorrow!

    200 IM, 100 Breast, 100 Free (the warmup events), then 200 Fly and 500 Free (the real reason for going tomorrow).
  13. Week 16 - short workout

    by , January 25th, 2013 at 09:30 PM (After a long rest)
    I asked my coach to come in early this morning so I could get at least 40 minutes of swimming in before heading upto the convention center. I had trouble sleeping last night too(too much going on right now) so could have gone in really early if the pool was open. Unfortunately I am the only idiot awake at 3am. I did get to see the first three sets of semi final of the Australian open between Murray and Federer. I felt tired today and congested and could not tell if it was purely a lack of sleep.

    Warmup
    400 free
    6x50 drill

    Main set
    8x200 on 2.30, negative split and descend 1-4 and 5-8
    2x75 on 1.15 fast/easy/fast, 1x50 fast break out of turn on 1 minute, 1x50 fast on 1 minute, 100 fast on 1.15, 100 easy

    Warm down
    200 easy

    Total 2900


    I found it hard descending today, I struggled getting into a rhythm across the 200s. I went 2.15(1.10, 1.05), 2.13(1.09, 1.04), 2.13(1.08, 1.05), 2.10(1.07, 1.03), 2.13(1.09, 1.04), 2.13(1.09, 1.04), 2.11(1.07, 1.04), 2.10(1.06, 1.04), 2.10(1.06, 1.04). The last one would have been a few seconds quicker but ran into traffic at 75 and again at 125 turns.
    Categories
    Swim Workouts
  14. Friday, January 25, 2013

    by , January 25th, 2013 at 09:25 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 64, pool at 80, 100% water clarity.
    Sunny skies with humidity at 70%

    Warm up
    800 Swim as 100 smooth/100 strong

    *Set 1*
    400 BR K
    3x100 BR on :20 RI as 50K-50S with snorkel
    2(4x25, 1:00 rest) on :45; 18-17-17-16/17-17-16-16

    *Set 2*
    400 DK as 100/bd-100/bk
    4x75 Fly on 1:15 as 25RA-25LA-25S desc 1-4
    6x25 on :45, desc 1-3-4-6; 15-14-13,14-14-13

    *Set 3*
    400 BK kick, 8 SDK off walls
    6x50 Bk on 1:15 desc 1-3,4-6; 34-33-32,33-33-32

    *Set 4*
    800 FR Steady State swim w/snorkel, paddles

    *Set 5*
    2(3x50 on 1:15, 1:00 rest) Desc 1-3, Strong 4-6

    1. 29-29-28
    2. 27-27-27


    Warm down
    300 FR DPS ABPT

    Comments:
    Did an early am swim at FMAC since my daughter would be home again today with the stomach virus. Was tempted to do a straight hour swim but I will be doing the one hour postal this weekend and want to be fresh for that. Did all the strokes and some speed work.
    Categories
    Swim Workouts
  15. Friday 1/25/13

    Friday 1/25

    "Friday Fly Day"

    PM only SCY

    500 swim
    300 FL k/dr/sw

    8x50 @ :40
    odd: DPS FL
    even: build FR

    2x
    4x25 @ :40 FL kick w/ fins
    2x150 @ 2:00 swim FL/FR/FL by 50 w/ fins D1-2
    4x50 @ 1:00 V.S. FL

    100 EZ

    ALL BUTTERFLY:
    6x25 @ :30 DPS
    6x50 @ 1:00 FAST
    6x25 @ :30 DPS
    6x75 @ 1:30 FAST
    6x25 @ :30 DPS
    6x100 @ 2:00 FAST
    6x25 @ :30 DPS
    6x75 @ 1:30 FAST
    6x25 @ :30 DPS
    6x50 @ 1:00 FAST
    6x25 @ :30 FAST

    200 EZ

    Total: 5700

    Now that is what you call a Friday Fly Day!
    Categories
    Swim Workouts
  16. 01.25.13 - Friday noon workout

    by , January 25th, 2013 at 06:04 PM (Pete's swim blog)
    Swam w/ Dave, Blakely and Jim. Not to be outdone by panic from last week's patches of refrozen snow, politicians last night called a preemptive panic on weather this morning. As I slept, weather-peoples were ginning up a story about freezing rain and sleet. Schools closed or delayed opening and unfortunately so too did our pool. I woke up to a balmy 46 degree temperature completely unaware of last night's panic and headed off to a closed pool. I don't think the temperature ever fell below 40 and all we got was some light rain. Dave and I decided to swim at 11:30 and were happy to be joined by Jim and Blakely. I swam pretty well despite a lingering cold and throwing down a greasy cheeseburger 30 minutes before practice.

    400 Warm up

    400 free - 6:00
    400 free - 5:45
    400 free - 5:30
    400 free - 5:00
    50 Easy
    As I warmed up, the 400s got a little faster. Started on 5:00 for the first couple. Did the third on 4:55 and the last on 4:47.

    4 x 75 - 1:10 convert Fly->Back
    4 x 75 - 1:10 convert Free->Breast
    4 x 75 - 1:10 sliding IM
    4 x 75 - 1:10 Free, descend (:57 -> :47)

    Timed 400 free (4:39)
    Good swim for me. Jim watched our spits and I went 1:09, 1:11, 1:11, 1:08. Dave pushed me hard on this.

    16 x 50 pull - :50 (2 easy/2 hard)
    Made the hard ones on :28-:30

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/28/2013

    by , January 25th, 2013 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:45 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    3 X (4 X 100 2:00 Round 3: 2:15
    #1 25 stroke/75 free
    #2 50 stroke/50 free
    #3 75 stroke/25 free
    #4 100 stroke
    Round 1 fly, 2 back, 3 breast

    1 X 300 4:15
    1 X 200 2:50
    5 X 100 1:20
    1 X 200 2:40
    1 X 300 -
    Pull freestyle

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  18. The Friday Flyer makes a short appearance today

    by , January 25th, 2013 at 09:38 AM (Mixing it up this year)
    Today was long course and I had to share with 2 really fast guys from the SCAD swim team. We worked well together and I made sure to stay out of their way and not jump ahead of them like some of our slower lap swimmers have a tendancy to do.

    500 Free
    500 Free kick w/zoomers moderate pace
    500 Free pull w/paddles & bouy

    10x50@:10RI free w/snorkle as 15m kick/20m swim/15m kick trying to keep strong kick with the arms. for some reason my kick slows down when the arms come in to play, it is like I can't coordinate them. Hence the reason for this set.
    4x50@:15RI fly
    2x200@:30RI fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    400 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  19. Workout 01/24/13: OHS

    by , January 24th, 2013 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Cold weather continues, so I was able to take advantage of two factors today: the occupancy in the lanes was sparse and GregJS was available to observe my attempt for the One Hour Swim. With a goal of 4300yds, I pushed off and did ...

    0500 5:59.25
    1000 6:22:66
    1500 6:31:67
    2000 7:06.00 (water break)
    2500 6:30.69
    3000 6:32.12
    3500 6:58.38 (water break)
    4000 6:35:62
    4500 6:31.94
    4565 0:51.57

    I felt good in the water, and was able to reign in the last third by really focusing on EVF and consistent body roll in route to a regular SPL. This is almost 300 yards more than last year! I kept an eye on Greg as well, and he expanded on his tally from last year as well, so all in all a great contribution from the Bennington Monument Masters to Team New England Masters total for the national championship!

    In other news, I also volunteered some time today to help with the age group team in town. I was able to get in an additional 1600 (so total of 6165yds on the day) as I helped to reinforce proper streamlining skills off every wall, and also long-axis body rotation. It is fun to work with the kids, and they again paid attention to me as I helped to be a for fast swimming with less effort.
  20. Week 16 - Thursday weights

    by , January 24th, 2013 at 10:09 PM (After a long rest)
    I managed to again leave the conference so I could get back to the gym. I did 5 circuits in 30 mins and then did a short swim. Tomorrow I have an earlier than usual start at the conference so will have to do a very short workout.

    Weights

    5 x (12 reps, bench, inclined bench, military press, lat pull downs internal and external hands, seated row, back incline)

    Swim
    400 free
    4x100 kick
    8x50 pull(just bouy)
    8x50 free/back
    400 free

    I felt good tonight.
    Categories
    Swim Workouts