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Swim Workouts

  1. 06.04.13 - Tuesday workout

    by , June 4th, 2013 at 05:06 PM (Pete's swim blog)
    Swam w/ Dave. Our first newly laminated workout sheet has vanished so we had to skip to workout #5. This one had lots of fly but the intervals weren't too bad. With a great deal of help, I was able to remove the cylinder head from my car last night. It was a complicated job but not as bad as the mechanics that were quoting me astronomical estimates made it out to be. This wasn't a good job for someone with a bad back and I don't look forward to putting everything back together in my condition. This morning, I was smarter and came to the pool armed with ibuprofen. I still don't have the flexibility I'm used to but I can do flip turns and swim fly now.


    600 Warm up

    2 Rounds of:
    * 25 Fly - :30 / 25 Free - :30
    * 50 Fly - 1:00 / 50 Free - 1:00
    * 50 Fly/50 Free - 2:00
    * 150 IM (75 Fly/25 bk/25 br/25 fr) - 2:30
    * 100 Fly/100 Free - 3:00
    * 200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    * 300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    * 200 Fly - 4:00
    * 200 Free - 3:00
    * 50 Easy (Skipped on second iteration due to time)

    10 x 50 Pull - :45 2 easy/2 hard

    (4850 Total)
    Swim Workouts
  2. Tuesday, June 4

    by , June 4th, 2013 at 03:50 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    2 x 50 caterpillar fly drill w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00-1:10
    50 EZ
    6 x 30 UW + 20 EZ back kick w/fins @ 1:15
    50 EZ

    Main Sets:

    8 x 30 burst + cruise @ 1:15
    100 EZ

    4 x (50 AFAP w/fins + 250 EZ)
    fly = 26 high
    free = 25 mid
    breast = 30 high-31 flat
    back = 28
    -- very good times for me, but I was completely shot after these sprints

    4 x 50 DPS back w/agility paddles @ 1:15
    50 EZ

    Total: 3200 m


    Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.
    Swim Workouts
  3. Monday 6/3/13

    Monday 6/3

    AM only LCM + Crossfit

    AM swim:

    500 swim
    12x75 @ 1:15 50 FR/25 STRK I.M. order no FR

    15x100 AE
    5 @ 1:30 (held 1:18s)
    5 @ 1:25 (held 1:17s)
    5 @ 1:20 (held 1:16s)

    100 EZ

    Total: 3000


    800M run
    30 kettle bell swings @ 55 lbs
    30 pull-ups
    Swim Workouts
  4. Workout 06/04/13: morning

    by , June 4th, 2013 at 09:54 AM (Maple Syrup with a Side of Chlorine)
    Back in the water after a four day break ...

    400 Fr with snorkel/200 Back/200 IM drill
    4 x 50 on :50 (burst and cruise)

    10 x 150 on ~2:25
    - 50 = kick into
    - 100 pull w/ buoy (odd) or 100 swim with Agility paddles (even)

    4 x 50 on :50
    - 25 FAST IMO into
    - 25 Fr DPS

    200 Dolphin Dives in Deep with snorkel as loosen and out
    (Solo/Rec/2900 yds/50 min)

    Busy weekend. Worked all day Friday, then went to my wife's graduation ceremony on Saturday. She completed an AA in Liberal Studies from the Community College of Vermont, and all of the districts walked up north at Norwich University. Lena is the first in her family to complete a college degree and in doing so keep a promise to her grandfather made many years ago. I am so proud of her!
    Click image for larger version. 

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    Back to work on Sunday, when another heavy storm moved in, which is notable only in that the rain overpowered the roof and our brand new pharmacy was taking on water! It was 10 minutes before closing with two customers in line, so I grabbed plastic garbage bags to cover the registers/computers and had to write out hand labels due to a lightning strike that knocked the server out of commission. Leaving late, I headed up to the nursing home (after getting drenched) to lead the service as I do the first Sunday of the month, then back to work to officially close out the day and assess damage. After that, went to church were we celebrated Lena's accomplishment afterwards.

    Yesterday I had determined to get up to swim before work, and did so but went back to bed after figuring I wouldn't be able to stay on my feet for 12+ hours. So, four days dry (well, mostly) but very busy. Now a nice day off today, away from high heat and storms, so outside work will be tackled with the hope of a motorcycle ride before Masters practice tonight.

    Updated June 4th, 2013 at 10:14 AM by rxleakem

    Swim Workouts
  5. Fly, fly, fly away....

    by , June 4th, 2013 at 07:35 AM (Mixing it up this year)
    This became a fly day. The workout I wanted to do for back was the one I did last week and I decided to pull a different workout card. I have my workouts on index cards that are laminated so they hold up well around water.

    I probably did not warm down as well as I should but had to get to work.

    1000 free as 200S/200P/200S/200K/200S

    3 time thru with zoomers:
    1x200@5:00 fly kick on back
    2x100@2:30 fly held 1:45's
    4x50@1:15 alt 50 rt arm/50 lt arm

    200 free EZ

    Total 3000 meters
    Swim Workouts
  6. Monday, June 3, 2013 5:00-7:00pm

    by , June 3rd, 2013 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Spent 15 minutes getting the lanelines all situated in the pool. There was some disorganization with how they got reeled up after the meet last night. Plus some of our lanelines are short, and we have to figure out which extensions go in which "new" spots.

    It was pretty much a recovery day workout today, since 99% of the team was at the meet last weekend.


    600 Free
    600 Flutter Kick w/ board - Locomotive style: Each lane kicks the entire 600 EZ single file. The "caboose" has to sprint kick to the front to become the new "engine". As soon as they get there, the next person begins their sprint to the front. If done correctly :evilgrin: you can get the lane to speed up for a certain caboose person and they have to sprint kick for a longer period of time.
    600 Free Pull

    20 x 100 Choice @ 2:00 - stretch out or whatever
    I did every 5th one as 50 Fly/50 Free...all others were all Free.
    Held 1:22-1:23s on all of them

    16 x 50 SDK w/ long fins @ :55
    I held them between :45-:47 or so. Last couple I got down to :40s, and the final one was under :40

    300 EZ and out

    4900 LCMeters
  7. Monday, June 3

    by , June 3rd, 2013 at 07:41 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    6 x 25 shooters w/fins @ :45
    2 x 50 torque drill @ 1:30 RI
    50 EZ

    Main sets:

    8 x 25 burst+ cruise @ 1:00
    100 EZ

    4 x (75 @ 100 pace w/fins + 75 EZ)
    -- 2 swim (fly/breast), 2 kick
    -- time were sucky
    50 EZ

    12 x 25 w/parachute @ 1:00
    -- 4 free w/agility paddles, 4 torque drill w/agility paddles, 4 breast
    50 EZ

    5 x 50 DPS free w/agility paddles & fins @ :50
    100 EZ

    Total: 2750

    Gym: (took Lil Fort to run during deluge)

    RC/scap es, 20 min
    power wheel rollouts, 3 x 15
    captains chair leg raises, 3 x 20
    back extensions w/plate, 25 x 1 x 15
    foam rolling, 10 min


    Had a super busy fun weekend (capped off with the US v. Germany soccer game and dinner with friends), and didn't make it the pool Sunday. Unfortunately, I felt like crap today as I've had 3 very poor nights sleep in a row. Really hope I can sleep soundly tonight. Hate insomnia.

    Updated June 3rd, 2013 at 09:04 PM by The Fortress

    Swim Workouts
  8. 06.03.13 - Monday workout

    by , June 3rd, 2013 at 05:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Hurt my back pretty bad on Saturday and it was still painful this morning. I had no flexibility and flip-turns as well as any undulation hurt. Pretty much kept to freestyle and breaststroke but was able to do some fly near the end.


    800 Warm up

    4 Rounds of:
    * 25 fly/50 Free - 1:10
    * 50 fly/25 Free - 1:10
    * 75 fly - 1:10
    50 Easy
    Didn't do any fly. Took it easy and mixed pull with free.

    16 x 100 - 1:40 Up/Down kick (:10)
    50 Easy
    Pushed a little harder here but kept open turns and mixed in some sculling when the kick began hurting.

    6 Rounds of:
    * 25 Kick/25 stroke (br) - :50
    * 50 stroke - :50 (alternate back/fly)

    100 Fly/50 Kick/100 Fly -> out of time

    (4250 Total)
    Swim Workouts
  9. Week 36 - Monday

    by , June 3rd, 2013 at 08:15 AM (After a long rest)
    I woke up early this morning thinking work,which is never a good start to the day. I felt tired and sluggish in the water.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 55

    Main set
    5x(100 kick on 2 mins, 200 swim on 2.40)
    10x50 swum 25 streamline with snorkel, 25 swim on 50
    2x400 breathing every 5 with 15 seconds between 400s
    10x50 swim on 45

    Warm down
    200 easy

    Total 4200 meters

    i held 2.25s on the 200s, but felt pretty crappy. Overall an ok workout but I felt awful.

    Updated June 3rd, 2013 at 07:47 PM by StewartACarroll

    Swim Workouts
  10. Good Distance Day but had to swim around the manatees

    by , June 3rd, 2013 at 07:45 AM (Mixing it up this year)
    Had to share today with 2 people who could swim and 1 manatee, at least the floating log was not there(he calls himself that not I). Next week the kids will move 1 hour later and there will be more than one lap lane YEAH!!!!

    This was a good pace day but I did have to modify my intervals to get around people and stay ahead of them. Lap swimmers don't seem to pay attention to the speed of the people they jump infront of. So I don't feel bad mowing them down!

    400 free
    4x50@1:00 free as 25 fist drill/25 swim

    4 times thru:
    300@5:00 free w/paddles & bouy held 4:40's
    100@2:00 free fast went 1:36, 1:36, 1:35, 1:34
    200@3:30 free w/paddles & bouy went 3:17, 3:15, 3:15, 3:15
    100@2:00 free fast went 1:35, 1:37, 1:36, 1:34

    600 free EZ

    Total 4000 meters
    Swim Workouts
  11. Sunday, June 2, 2013 Apple Capital Day 3 Results

    by , June 3rd, 2013 at 12:18 AM (Fast Food Makes for Fast Swimming!)
    Started off the day with a little timing of the morning session with my older daughter. Gotta get in the volunteer hours with the team of course. Saw some fast 10 & unders too. I finished this about 11:00, and didn't have my first event under after 3:00pm so I went home for a while and got some work done as well. No rest for the weary!

    Got to the pool and warmed up a little bit in the deep tank, probably a total of 400 meters at the most. My first event was the 100 Fly, which I was seeded 3rd in, with my "best time" (1:03.1) from when I was age 22 or 23. It was the only event that I really wanted to do today anyway.

    100 Fly - 1:06.3 - good enough for 3rd place!!
    I actually earned one of the cool medals that the team purchased this year for the Top 3 places! I didn't figure I would be able to get one, but I guess I was wrong.
    1st place was a 1:00, 2nd was 1:05.5, 3rd-7th was 1:06.3 to 1:07.0, so I got the lucky end of the reach at the wall.

    The rest of my day was just survival mode to get through my events...3rd day of a meet, and recovering after my sickness last week, this is all I could do:

    200 IM - 2:37.xx
    31.5 / xx
    xx / 34.0

    200 Back - 2:49.
    Is it bad that my 200 Breast time was only 13 seconds slower than this??
    whatever...I need to remind myself that only Fly and Free are to by swum in LCMeters from now on...and maybe the 400 IM

    200 Free - 2:18.0
    I felt good on the 1st and last 50s in this, the middle 100 just stunk.

    Well, I got in a good amount of racing, and will be able to repeat the freestyle and fly events next month, along with the 400 IM.
  12. Saturday, June 1, 2013 Apple Capital Day 2 Results

    by , June 2nd, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    After yesterday's rough time with life in general, I managed to wake up this morning feeling great, in fact better than I've been all week long, so I headed in to work like always at 5:00am to get a little more $$$$ in the pocket. Got 8 hours done, and still had about 3 hours at home to take the kids to the school to play, and just relax for a while.

    Headed to the pool about 4:00ish to grab a cheeseburger with grilled onions from the concession stand. They're 100% worth it, and don't sit in your stomach, or at least not mine. They had a 30 minute-ish warmup period at the mid-point of the afternoon session (you know how USA-S has to do the "4 hour rule"). I got in about 800 of easy free, some fly drill, and a little speedy stuff, but not much more than 25 up tempo stuff. I already knew I'd be better at this point than Friday's 400 IM. My body was 100% different feeling.

    200 Fly - 2:30.25 (same as last season)
    31.9 / 36.1
    39.7 / 42.0
    Yeah the back half hurt a little bit, and I was really feeling stiff around the 150 or a little before. As I pushed off the final wall I could feel that twinge just prior to getting a cramp coming on in my calves. Uh oh. I just slugged through the final 50, trying not to use too much effort on the legs, or risk rescue by the lifeguards. Made it home right about the same time I had last season, so that's a plus.

    200 Breast - 3:02.92 (about the same as last season)
    42.3 / 47.8
    47.5 / 45.4
    I told John that I was going to take it out easy, and build the effort and turnover on each 50. I did start easy for sure, and stayed neck and neck with a girl next to me (they swam all the 15 and over events co-ed mixed), until the final 50 when I really went for it with my turnover and lunging forward. My legs just played along, but I powered home well. This is a pretty decent time for me.

    The sun was well down at this point, and it had been cooling for the past couple hours, plus the wind was picking up a bit like it always does around here at night. Basically pretty cold no matter who you are. I stayed in my clothes up till about 15 seconds before the whistle to get up on the blocks.
    400 Free - 4:48.40 (3 seconds slower than last season)
    1:08.xx / 1:14.mid / 1:14.mid / 1:11.low
    I was sandwiched between a college girl and another boy in the final heat, and they both got out about a bodylength or more ahead of me within the first 100. I was just eating their wakes for the middle 200, and began to pull up on them both from about the 250 point to the 350 mark. I gave it my all to catch them, but to no avail. Kids...


    Tomorrow morning I'll be timing the meet for about 3 hours in the morning with my daughter, and then will get back later in the afternoon again for 4 more races. These ones should be least I'm waiting for the 100 Fly in which I'm seeded 3rd in. I need some hardware!!!
  13. 85 degrees at the Y today

    by , June 1st, 2013 at 08:12 PM (Mixing it up this year)
    Managed a good workout today dispute the hot temps. Focused on stroke work today

    1000 free as 200 SPSKS
    Next sets were with monofin
    8x25@:45 fly scull drill
    8x25@:45 1 arm fly alt rt/lt
    200 fly kick on back
    8x25@:45 fly fast
    8x25@:45 chest press
    Remove monofin here
    8x25@:45 torque drill
    200 fly no equipment for time went 3:26 pleased with this since my best recent time in good temps in competition was 3:11

    200 breast kick
    8x25@:45 breast pull w/zoomers
    8x25@:45 breast scull w/ snorkel
    8x25@:45 accordion drill w/snorkel
    200 front & reverse scull
    200 breast for time went 3:40

    200 back kick w/zoomers
    200 free kick w/zoomers

    5x100@1:45 as 50 free/50 back w/paddles held 1:30's
    300 kick free w/zoomers
    200 free easy

    Total 5000 yards

    Updated June 1st, 2013 at 09:23 PM by Donna

    Swim Workouts
  14. Saturday 6/1/13

    Saturday 6/1

    AM only LCM (plus torrential rain and thunder (but no lightning) the whole practice)

    300 @ :15 rest swim w/ fins + snorkel
    4x50 @ :10 rest 25 kick/25 drill
    3x100 @ 1:40 Descend by 25s

    8x25 @ :10 rest V.S.
    100 EZ

    6x50 @ 2:15 FAST (29.5, 30.0, 30.0, 29.7, 31.0, 30.5)
    9x100 AE
    6 @ 1:20
    3 @ 1:15
    100 EZ
    4x75 (+ 25 EZ) @ 3:00 FAST (45.9, 47.8, 49.0, 48.8)
    6x100 @ 1:20 AE
    100 EZ
    2x100 @ 1:00 rest (basically a broken 200) I.M. (1:15/1:14 for a 2:29)

    200 EZ

    Total: 5500

    Updated June 4th, 2013 at 01:01 PM by Calvin S

    Swim Workouts
  15. Week 35 - Saturday

    by , June 1st, 2013 at 10:42 AM (After a long rest)
    My daughter has a two day swim meet this weekend so I was only able to do the 7-8am swim this morning and will have to find some time this week to make up the weights and dry land portion. I felt ok this morning and the extra couple hours of sleep to the rest of the week certainly helped.

    warm up
    8x150 on 2.15 swum 50 free, 50 back, 50 free
    100 easy while others finished
    10x50 kick on 1min
    10x50 wide arm catchup on 50
    100 easy

    Main set
    15x100 swum 5,4,3,2,1 starting at 1.30 and descending to 1.10

    5 mins of video and stroke analysis

    Total 4000meters

    i really liked the catchup with the hands separated as opposed to the hands coming together. This enabled me to concentrate on a nice 6 beat kick and still keep my free ryhthm. The descending 100 set is one of my coaches favorite sets and we did this frequently when swimming short course, but this was the first long course. I did not feel too good at 1.25 pace but kept pushing and made all the 100s the last one I held 1.08. One of the guys in the next land helped by stopping every other 100 and going for it on the ones he swum, which gave me someone to chase(at least on the first 50). I enjoyed the video work and need to work on head position and higher elbows.
    Swim Workouts
  16. 06.01.13 - Saturday workout

    by , June 1st, 2013 at 09:41 AM (Pete's swim blog)
    Swam w/ Dave and Tess next to Tucker, Bob and Bob. Tucker got about a 600m head start on me. I eventually caught up by keeping my speed up and using shorter rest intervals. About the time I caught up, he left but Bob and Bob had joined him and Dave and Tess were getting in synch with what I was doing. The problem with pushing hard to catch up is that you get worn out. Tess led the lane which helps out but she is a good bit faster than me and was pushing a tough interval. I hung in as long as I could and switched to pull when I couldn't keep up.


    200 Free
    200 Bk/Br
    200 Free

    200 Kick w/ Fins
    200 Pull
    4 x 100 - 1:30
    200 Kick w/ Fins
    200 Pull
    4 x 100 Free down/IM Order back - 1:45

    8 x 50 IM Order - 1:00
    4 x 100 Free - 1:30
    200 Pull

    4 x 50 IM Order - 1:00
    100 Free - 1:30
    4 x 50 IM Order - 1:00
    200 Free - 3:00
    4 x 50 IM Order - 1:00
    300 Pull - 4:30

    300 IM, No Free
    4 x 50 Free - 1:00
    200 IM
    2 x 100 - 1:45
    100 IM
    200 Cool down

    (5600m Total)
    Swim Workouts
  17. Friday 5/31/13

    Friday 5/31

    "Thursday practice do-over"

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + strapless paddles/100 kick)
    400 (100 drill/100 kick)
    200 I.M. drill/swim

    8x25 @ :10 rest w/ fins "Bubble Drill"
    1-4 focusing on down kick for FL (kicking on back)
    5-8 focuins on up kick (kicking on stomach)

    8x50 @ :45 D1-4, 5-8

    100 EZ

    4x200 @ 2:30 2nd and 4th 50 STRONG
    3x150 @ 2:00 middle 50 STRONG
    2x100 @ 1:10 1st 75 STRONG
    (100 EZ between rounds)

    8x25 @ :30 w/ fins + snorkel
    odd: HP drill (Human Paddle drill)
    even: B&A drill (Bow and Arrow drill)

    200 EZ

    Total: 6100
    Swim Workouts
  18. Friday, May 31, 2013

    by , May 31st, 2013 at 07:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Cloudy, humidity at 79%

    Warm Up
    400 FR as 50CU/25RA/25LA/50 SPL-28
    200 FR as 2(50 Smooth, 50 Fast)

    *Set 1*
    2(4x50 FR on 1:10)
    * 35-34-34-33
    * 34-34-34-33
    ---200 BK/FR by 100

    *Set 2*
    4x400 FR on 2:00 Rest
    from dive, as 50 steady/50 strong

    *Set 3*
    8x50s FR on 1:10, odd @40, even >35
    1)39 2)33
    3)40 4)32
    5)41 6)32
    7)40 8)31

    Warm Down
    400 FR Smooth

    Did not feel that great in Set 1, and then just swam for technique in Set 2, but in Set 3 I had fun swimming fast on the even 50s.
    Swim Workouts
  19. Friday, May 31, 2013 Apple Capital Day 1 Results

    by , May 31st, 2013 at 06:56 PM (Fast Food Makes for Fast Swimming!)
    I've been sick since Wednesday night, running a fever, and just overall feeling like BLAH. This morning I woke up and didn't have a fever anymore, and was feeling pretty good so I decided to give it a shot. It's only the "easy" events this afternoon anyway, right??


    500 Free
    400 IM Drill
    300 IM Kick (no Free)
    2 x Dive 50s (I just cruised them)

    1300 LCMeters

    I was feeling pretty iffy during the initial 500 of the warmup, but figured it was mainly from the after-effects of the past couple days. 1 1/2 hours later was my first race, the 400 IM

    400 IM - 5:37.UGH
    I was about 15-20 seconds away from where I should have been at, and possible could've been better than that at 100% health.
    Splits - I don't recall them all, but:
    I felt OK the first 50, but I just didn't have the normal UMPH that I usually do in the fly. It was just downhill from there. At least I wasn't rescued by the lifeguards.

    1500 Free - Scratched
    It was a decision that was for the best by me and all the coaches. I'd just hate to get stuck in an almost 20 minute race and feel like I couldn't finish it.

    On the good side...I will be able to watch Kirk on Jeopardy tonight!! You'd better win dangit!!!!

    When I got home from the meet, I took my temperature, and I was back up to 100.7 again. Not good...back on the meds and hydration again. I may have to scrap this weekend altogether. I believe that was my first scratched/missed event as a masters swimmer/renewed age grouper.
  20. Friday, May 31

    by , May 31st, 2013 at 03:22 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    2 x 50 single arm fly
    2 x 50 scull w/agility paddles
    6 x 50 DPS free w/agility paddles
    50 EZ

    Main sets:

    8 x 30 burst + cruise
    -- did the first two off the blocks and promptly got yelled at by lifeguard, and so ended my block work
    100 EZ

    1 x 50 DPS fly
    150 EZ

    5 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 27 flat
    2 = fly, 27 flat
    3 = backstroke @ 90-95%, trying to work on deeper catch, 29 high
    4 = dolphin kick w/board, 28 high
    5 = breast, 31

    6 x 50 DPS backstroke w/agility paddles @ 1:15
    50 EZ

    Total: 3300


    Made it to Mason today amidst life chaos. Was feeling a bit end-of-the-week tired, but laid down some fast 50s. My fly feels better than last summer. I swam 26 out of 31 days in May and got in 8 long course workouts in the less than 3 weeks since nationals. Only 3 weeks until Zones!
    Swim Workouts