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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/12

    by , June 27th, 2012 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Summer Nationals...one week out.

    LCM
    WARM UP:
    1 x 400 6:45
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:30

    12 x 50 1:20
    #1&2: easy
    Odds starting with #3: 25 sprint/25 easy
    Evens starting with #4: easy/perfect stroke

    1 X 100 @85%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Two rounds, choice on 2:15.
    $$MEET SWIMMERS$$ Warm down after 1 round.

    1 X 200 IM 3:45
    4 x 50-1 of each- 1:15
    Three rounds

    OR

    2 X 600 free 9:00
    Negative split both

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  2. Tuesday, June 26

    by , June 26th, 2012 at 10:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    10 min RC exercises

    600 various

    20 x 25 shooters w/MF
    8 belly DPK (5 kicks) @ :40
    8 back DPK (5 kicks) @ :40
    4 twirling @ :45
    50 EZ

    4 x 50 fly drill
    4 x 50 smooth back
    4 x 50 breast drill
    100 EZ

    4 x 25 long breast pullouts
    100 EZ

    Total: 1750? I thought I did 2000, but can't remember what else I did. Taper senility ...

    15 min hottub


    Massage, 75 min


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

    Really tough day today -- slept in, easy swim, massage and OT viewing. I think I will venture out to Rockville for possibly my final LCM swim. It's supposed to be sunny and mid-70s tomorrow and then descend into a heat wave later in the week.

    I was bummed to see Coughlin die so badly in the last 25 of the 100 fly. I hope the same thing doesn't happen in the 100 back, but it may.

    As I mentioned on the HIT forum, I found this article about the wedges on the FINA starting blocks: http://www.usaswimming.org/ViewNewsA...=4340&mid=8712. Since I'm pretty flexible, I may try starting out at setting 1. My flight is supposed to arrive at 3:46 pm on Thursday so I should have time to try a couple starts that night. I don't want to do too many, but I'd like to feel comfortable.

    Updated June 26th, 2012 at 10:54 PM by The Fortress

    Categories
    Swim Workouts
  3. Tuesday June 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    2 x 100 @ 1:30 free
    4 x 50 @ :50 free
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:30 free

    6 x 100 @ 2:00 kick w/fins

    Swim with fins:
    1 x 200 @ 4:00 IM
    2 x 100 @ 2:00 IM
    4 x 50 @ 1:00 IM order
    2 x 100 @ 2:00 IM
    1 x 200 @ 4:00 IM

    12 x 50 @ :45 pull w/paddles and buoy

    100 easy

    [b]** 3100 **[/i]

    Darn, I wish my butterfly always felt as strong as it does when I swim with fins
    Categories
    Swim Workouts
  4. Tue Jun 26, 2012

    by , June 26th, 2012 at 04:55 PM (Ande's Swimming Blog)
    Tue Jun 26, 2012

    Sat trained went around 3k, did 300 in 3:33
    Sun did not train
    Mon Trained

    Nats are 1 week & 3 days away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM

    Whitney Coached
    LCM main pool
    6:00 to 7:30
    swam with Keith, Tyler, Todd, ned, & Chris
    Beside Larry & Jim

    Warm Up (LCM)
    500

    Main Set (LCM)
    assigned 3 rounds (one fly, one bk, one br) of
    50 on 50
    100 on 1:40
    150 on 2:30
    200 on 3:20
    1:00 break
    400 desc 1 - 3
    did:
    50, 100, 150, 100 easy (drilled fly in R1)
    400 went 5:40, 5:20, 4:50

    did some easy 50's


    ~ ~ ~ ~ ~

    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 28th, 2012 at 12:33 PM by ande

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/12

    by , June 26th, 2012 at 03:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    4 X 100 2:00

    6 X 50 kick 1:20
    #3-6: build second 25 to fast

    1 X 100 swim

    SCY

    8 X 50 choice 1:15
    #1-4: perfect stroke
    #5-8: descend--#8 @ 100%
    1 X 100 easy swim -

    4 X 100 choice 2:30
    Swim all four at 85/90%

    Set for distance swimmers:
    12 X 50 1:00
    800 or 1500 pace

    Set for others:
    10 X 50 1:15
    odd: easy-perfect stroke
    even: 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3100/3000 M/Y
    Categories
    Swim Workouts
  6. Monday, June 25

    by , June 26th, 2012 at 11:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    8 x 25 shooters @ :40
    6 x 50 fly drills

    Main Sets:

    w/fins:

    4 x 25 burst + cruise @ 1:00, fast hands
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on back
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on belly
    50 EZ

    8 x 25
    odds = up tempo free @ :30 (11 high-12 flat)
    evens = EZ @ :45
    50 EZ

    8 x 25
    odds = up tempo back @ :30 (11 high)
    evens = EZ @ :45
    50 EZ

    1 x 50 back @ 100 pace (24)
    200 EZ

    1 x 50 fly AFAP (23 mid, slowish, bad breakouts)
    200 EZ

    Total: 2600


    Acupuncture, 45 min


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


    Summer is feeling even busier than the school year. I was swamped yesterday with appts, kid stuff and a Monday night meet to officiate. Lil Fort has decided she likes backstroke. I was on a media blackout all day so I could come home and watch the swim and track OTs on the DVR. I must admit I was rooting for Lochte, and it's unclear what Phelps can do to beat him in London.

    10 more days until Omaha. I'm really too busy to think much about taper or how I feel in the water (not sharp yet). Probably a good thing I guess. Plus, I don't have the same expectations in LCM where, unlike Water Rat, I have no aerobic conditioning. Hopefully, I've dragged myself out to Rockville a sufficient amount so that LCM doesn't feel utterly foreign.

    My shoulder feels decent today. And I'm looking forward to a deep tissue later.
    Categories
    Swim Workouts
  7. 06.26.12 - Tuesday workout

    by , June 26th, 2012 at 09:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Kieth. We followed Ray's workout. I kept his intervals but added yardage or stroke to keep the rest down.

    400 Warm up

    6 x 150 Free - 2:00 (1:50-1:55)
    100 Easy
    6 x 75 - 1:15 (3 x stroke/free/stroke, 3 x IM no free)
    100 Easy
    6 x 25 - :30 (made :15s)
    100 Easy
    6 x 150 Pull - 2:00 (1:42s)
    100 Easy
    6 x 75 - 1:15 (3 x 25 kick/50 free, 3 x 50 kick/25 free)
    100 Easy
    6 x 25 Fly/Back/Br - :30

    200 cool down

    (4100 Total)

    Updated June 26th, 2012 at 10:42 AM by pmccoy

    Categories
    Swim Workouts
  8. Monday, June 25, 2012 5:30pm

    by , June 25th, 2012 at 11:33 PM (Fast Food Makes for Fast Swimming!)
    I did quite a lot of stuff at work today. Lots of installation work, fabrication, and various other stuff in the setup of the new automatic pallet plastic wrapper machine that was installed last week. We still have lots of stuff to do to make our system "work" with it. I'll be busy for a while, as will the others.
    My swimming is just for relaxation therapy now.

    Workout:

    5 x 100 Free @ 1:30
    10 x 50 Kick w/ board @ 1:00 (:50-:51s)
    10 x 75 Free Pull @ 1:00 (:50-:53s)
    50 stretch out

    Main Set:

    I decided to make the following into an "open water" pool workout. No wall pushoffs throughout the swim. My initial starts of each rep were minimal pushoff and I'd just flipturn a couple feet short of the wall and get up and swim. Definitely a lot harder, especially when you're used to have a semi-streamline pushoff every 25 yards!

    50 Free @ :50
    100 Free @ 1:40
    150 Free @ 2:30
    200 Free @ 3:20 (2:31)
    250 Free @ 4:10
    300 Free @ 5:00 (3:50)

    I just went on the :50 per 50 yards to keep it simple. I only looked at my times on a couple of them. Yeah I got plenty of rest, but it was worth it. Lots harder than usual. I will be doing this again as I'm sure it will help me some in my OW swims this summer. I have to make use of where I get to train. I don't have any warm OW around here.

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

    2800 Yards


    I'll get to work on my Total Gym tonight before bedtime as well. 20-30 minutes or so each night doing various stuff will get me stronger.

    Updated June 25th, 2012 at 11:42 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  9. Workout 06/25/12: evening

    by , June 25th, 2012 at 09:35 PM (Maple Syrup with a Side of Chlorine)
    I did a slightly modified version of Fort's [ame="http://forums.usms.org/showthread.php?t=20835"]workout #4 (6/11-17/12)[/ame] tonight as time allowed:

    Warm up:
    400 choice
    8 x (25 drill + 25 kick) @ 1:15
    -- 2 of each stroke
    4 x 50 torque drill @ 1:30
    50 EZ

    Speed sets:
    8 x 50 burst + cruise @ 1:00
    50 EZ

    1 x 100 AFAP FR (went 58.3)
    200 EZ

    2 x through:
    -- 1 round free/kick
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:15
    1 x 50 AFAP + 100 EZ @ 4:00

    8 x 50 @ 1:30
    - 1-4: IM rotation
    - 5-8: Quarter's Strong FR
    100 EZ
    (Solo/Rec/2850yds/65 min)
    --------------------------

    I was able to say hi to GregJS tonight during the Monday evening swim - I miss getting there recently as it is more of a social time for me. I was picking his brain on breaststroke tecnique, as I regard him as my coach for for this horrible stroke.

    This was a great speed workout - the intervals are almost spot on for really putting in the effort and getting rewarded with a little rest. Truth be told, I almost did the Lactate Production workout but after I wrote it down it dawned on me that I might have made a mistake. The 100 fast time was really good - not sure when I have gone that fast from a push in a while, and since I am not feeling very speedy of late it was nice to hammer out. I am still trying to balance store rate speed and not cutting my pull short on the fast swims - still more work to go. I don't have a parachute so I just modified that section a bit.

    With work tomorrow I will likely not be able to swim, unless I get out right at 8pm and make the last 15 minutes of masters practice to stretch out. I may not be that motivated, though.

    Oh, for your viewing pleasure, here is a look at the shirts I had made up for my open water swims this year. My yaker Bobby came up with the slogan and my talented sister Jill did the drawing (Bob's mom works for the Army/Navy shop in town and got us a good deal on printing). The Kingdom mountains to the Portland Light ...

    Updated June 25th, 2012 at 09:56 PM by rxleakem

    Categories
    Swim Workouts
  10. Workout 06/25/12: noon

    by , June 25th, 2012 at 02:52 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 RIM drill

    Go three times through:
    - 400 Swim
    - 200 Kick
    - 300 Pull with buoy

    1 x 500 Noah's Ark (last 200 cooldown)
    (Solo/Rec/3200yds/60 min)
    ---------------------

    As planned, Sunday was laid back for me. Met up with my brothers and sister and our families for breakfast at the old A&W in town, took some pictures, then I went out for two motorcycle rides in the afternoon. We had dinner with my mother-and-sister-in-law at home, then I mowed the lawn. A relaxing day ...

    Today I planned on a long continuous swim with a twist, so I did some SKP's. The middle one I did a 400im out in front, pretty slow but I did it. I plan to get back tonight since Men's Group is on hold for a few weeks and get in more of a HIT-ish workout.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/26/12

    by , June 25th, 2012 at 02:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 200 3:45
    2 X 150 2:45

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Five times through.

    8 x 50 choice 1:30
    Descend 1-4/5-8
    #4 and #8 are fast.

    6 X 50
    odd: blocks/sprint 20/25 M then easy in
    even: 25 easy/25 build to race finish

    1 X 100 easy swim

    $$RACE PACE SWIM$$

    1 X 100 Blocks

    WARM DOWN: 4 X 50 easy 1:00

    3000M
    Categories
    Swim Workouts
  12. 06.25.12 - Monday workout #17

    by , June 25th, 2012 at 10:23 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Last night I played soccer. As I got to the field at 6:30 PM, my car thermometer read 103. My thermometer usually reads a little hot but it still looked like it going to be pretty warm. Headed home soaked in sweat and somewhat dehydrated but I had a great time.

    This weekend was my son's first birthday. About a year ago, we were heading home with him from the hospital terrified that something crazy would derail the adoption. Nothing did and we are very thankful for all that he has brought to our lives over the last year. Cake pictures are pretty much all I've got:





    We did a workout this morning. I was pretty tired (and beat up from soccer) but got things going near the end of the workout when I got my back loosened up a little.

    SCY

    400 Warm up

    4 x 100 - 1:30 (1:15s)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 fly
    50 Easy

    4 x 100 - 1:25 (1:12-1:15)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 back
    50 Easy

    4 x 100 - 1:20 (1:10-1:12)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 fly
    100 Easy

    4 x 100 - 1:15 (1:10, 1:12, 1:12, 1:07)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  13. Sunday June 24th - PM Swim

    At home with Susan, Richard, Aly, Signe, and Nate.

    Warm-up (1200)
    400/250 swim
    4 x 100/50 @ 1:50, 25 catch-up + 25 swim
    4 x 100/50 @ 1:40 gentle descend

    Set I (800 / 2000)
    8 x 25 underwater SDK w/fins @ :45
    8 x 50 @ :50 w/fins
    * odds 8 AFAP underwater back SDK into easy back kick
    * evens 4 AFAP underwater SDK into easy free swim
    8 x 25 underwater SDK w/fins @ :45

    Set II (1200 / 3200)
    8 x 150/100
    * 2 @ 2:30 descend, went 1:58, 1:55
    * 2 @ 2:20, went 1:52, 1:51
    * 2 @ 2:30 descend, went 1:54, 1:52
    * 2 @ 2:00, went 1:50, 1:51

    Wrap-up (400 set / 3600 total)
    4 x 50 hypoxic @ :30 rest
    200 easy

    ** 3600 yards **
    Categories
    Swim Workouts
  14. Sunday, June 24

    by , June 24th, 2012 at 06:43 PM (The FAF AFAP Digest)
    Saturday:

    30 minutes of RC and foam rolling


    Sunday:

    25-30 minutes RC/scapula exercises

    30 minutes yoga/foam rolling

    1000 EZ swim


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

    Just more recovery this weekend (as is typical of all my weekends). Only 11 days until Omaha, so I will be shifting into mega rest. Looking forward to a deep tissue massage on Tuesday. Hoping that may help the shoulder as well. It is somewhat odd to go backward once you're 3 sessions into PRP (at least that was my prior experience). I hope, god forbid, I haven't done something new and different to my shoulder or exacerbated the small labral tear.

    I'm having a blast gorging myself on OT TV viewing in various sports! Tonight more track and field.
    Categories
    Swim Workouts , Yoga
  15. Saturday June 23rd - AM Swim

    At home with Susan.

    Warm-up (1200)
    200 swim
    200 IM, 25 drill + 25 kick
    200 pull
    200 IM, 25 drill + 25 kick
    4 x 100 @ 1:50 25 catch-up + 25 swim

    Set I (1000 set / 2200 total)
    4 x 25 @ :40 underwater SDK w/fins, alternate on front and sides by 25
    6 x 75 @ 1:30 flutter w/fins 25 fast + 25 easy + 25 fast
    6 x 75 @ 1:30 dolphin w/fins

    Set II (2300 / 4500 total)
    6 x 100 @ 1:30 - moderate (1:18 - 1:20)
    5 x 100 @ 1:35 - descend (1:17 -> 1:14)
    4 x 100 @ 1:40 - hold fastest pace from above (all 1:15 & 1:14)
    3 x 100 @ 1:45 - descend, starting from pace above (1:14, 1:14, 1:13)
    2 x 100 easy
    1 x 100 fast (1:10)

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

    Wrap-up (500 set / 5000 total)
    6 x 50 hypoxic @ :30 rest
    200 easy

    ** 5000 yards **

    Sore, tired, and not very fast today.
    Categories
    Swim Workouts
  16. Saturday 6/23/12

    Saturday 6/23

    AM only LCM

    600 swim

    12x50 odd: kick @ 1:15, even: swim @ 1:00

    2x300 @ 4:30 smooth pull w/ buoy

    Total: 1800
    Categories
    Swim Workouts
  17. Thursday 6/21/12

    Thursday 6/21

    AM only LCM

    500 swim

    24x50
    4x
    2 @ 1:05 kick
    2 @ 1:00 drill
    2 @ :50 build

    2x150 @ 2:00 smooth

    Total: 2000

    Updated June 23rd, 2012 at 11:24 PM by Calvin S

    Categories
    Swim Workouts
  18. Friday June 22nd - Surprising AM Swim

    At home with Susan.

    Warm-up (1200)
    200 swim
    4 X 100 @ 1:45 25 drill + 25 swim
    200 pull
    4 X 100 @ 1:40 gentle descend

    Set I (800 set / 2000 total)
    4 x 100 @ 1:30 dolphin w/fins - 25 fast + 25 easy
    6 x 50 @ 1:05 kick w/o fins 25 fast + 25 easy
    4 x 25 @ :45 underwater SDK w/fins

    Set II (1800 set / 3800 total)
    4 x
    * 300 @ 4:30 descend (went 3:55, 3:50, 3:45, 3:26)
    * 3 x 50 @ 1:00 cruise

    Wrap-up (200 set / 4000 total)
    2 x 50 hypoxic @ :30 rest
    100 easy

    ** 4000 yards **

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

    In yesterday's practice I tried again to work on my arm timing. I found that my catch was much more effective, or felt much stronger anyway, if I delayed the start of my arm pull until my recovery hand passed my head - what I have always done for a catch-up "drill". Soren commented that my stroke looked better in the early part of the workout, but when I stopped after the first "fast" 25 he yelled "you are doing it again" because all thoughts of technique seem to go right out of my head when I try to swim fast. I think this has always been the case, because when I swam in high school my fully-tapered meet times were usually just slightly faster than my best workout times (with the notable exception of one 500 I should write about another time).

    With that in mind, I tried to really concentrate on timing all day today. My legs cramped on the first lap of the first 300 so I grabbed a pull buoy and used if (but no paddles) for the whole set. The first two 300s were relaxed and my times were respectable (eg. I averaged 3:56 the last time I did pwb [ame="http://forums.usms.org/showthread.php?t=20657"]3 x 300 @5:00 test set[/ame]), and I was quite pleased with the 1:15 average on the third one. Susan put on her Zuras for the last one so I had to work harder to keep ahead, but I was at first confused and then amazed when I looked at the clock after the third one. 3:26 with a pull buoy is surprising given that my best meet 200 is 1:16, and my fastest 100 in practice is 1:07. I think I will keep working on my technique
    Categories
    Swim Workouts
  19. Workout 06/23/12:

    by , June 23rd, 2012 at 02:07 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 RIM

    assigned: Did:
    1 x 500 ... 1 x 700 pull with buoy
    5 x 100 ... 5 x 100 IM
    1 x 500 ... 250 kick, 150 swim, 250 pull with buoy
    5 x 100 ... 4 x 100 Quarter's Strong + 1 IM
    1 x 500 ... 1 x 700 pull with buoy

    Added on:
    4 x 75 on 1:00
    - 25 stroke/25 FR Sprint/25 FR DPS
    - Did 2 Fly and 2 BK

    100 loosen and out.
    (Masters/Rec/4050yds/90 min)
    -------------------

    Great to finally get in with the team today. Like many of you, I always put a little extra effort into my swims. Bethany, who is also doing the Kingdom swim (she did it last year) was there, as well as Kevin, Meg, Jill, and Nicole, Tom, and Marie who did their own thing.

    I added some yardage to the long swims so that we could all stay at the same intervals. We had plenty of time to between swims, and the first set of 100's were on 2:00 and the second set were on 2:15 to really work the AFAP quarter. Felt really good in the water today.

    Yesterday the afternoon swim didn't happen, which is fine. I met with my brothers and family for some mini-golfing, and then enjoyed a great massage with Lena. Dinner at Chili's and then dessert with the extended family at Clearbrook Farmsfor strawberry paloza - BYOS (bring your own shortcake). Delicious end of the day!

    Today my aunt is coming in from Boston for lunch, then we have a graduation party and my nephew's first boxing match before Relay for Life tonight. Tomorrow might not be so busy.
    Categories
    Swim Workouts
  20. 06.23.12 - Saturday workout

    by , June 23rd, 2012 at 10:15 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Scott. Various others were in other lanes at the HSV Nat. Set up was long course this morning. Brook was sick and left as soon as Matt showed up to coach the kids. We took what little Brook gave us for a set, doubled it and then halved it.

    LCM

    600 Warm up

    2 Times through:
    * 200 Kick
    * 4 x 100 IM Order down / free back
    * 200 Pull
    * 200 IM
    * 4 x 100 down free / back IM Order
    * 200 Free

    100 Kick
    4 x 50 IM Order
    100 Pull
    100 IM
    4 x 50 Reverse IM Order
    100 Free

    200 Cool down

    (4800m Total)
    Categories
    Swim Workouts