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Swim Workouts

  1. 03.29.13 - sometimes you just have a bad workout

    by , March 29th, 2013 at 09:08 AM (Pete's swim blog)
    Swam w/ Dave. This just wasn't a great day for me. Probably started last night when I chose to run my son's U8 soccer practice barefoot. I just don't have much agility with flip-flops on so I took them off to demonstrate some things. The grass on the field is pretty nice but it is short and the occasional bermuda roots shredded my callouses. About 2:00 AM, I woke up feeling like I had eaten rocks for dinner. Took some antacid and went back to bed. I limped into the pool with my stomach churning only to find that they cranked the heat back up to 87. I don't know much about pool management so the following rant may be completely off base. Still, here are the pool temperatures over the last 5 days: Mon AM - 86, Tue AM - 86, Wed AM - 88, Wed PM - 85, Thur AM - 85, Fri AM - 87. The story the pool management is giving is that they are having trouble with controlling the temperature after installing a new coupling. They don't have a digital thermostat so this is somewhat understandable. But it seems to me that if the goal temperature is 84, we should see fluctuation between 82 and 86 until they dial the heat in correctly.

    We swam mostly 200s today. That was probably a mistake. Should have dug up one of Fortress' sprint workouts. The kick wasn't bad but freestyle was miserable. I just couldn't bleed off any heat with my head mostly submerged in the water.

    SCY

    600 Warm up

    4 x 200 - 3:00 Convert Free -> IM
    Rest

    50 Kick/150 Free - 3:00
    100 Kick/100 Free - 3:10
    150 Kick/50 Free - 3:20
    200 Kick - 3:30
    4 x 200 - 3:00 Kick 1st, 2nd, 3rd, 4th 50
    100 Easy

    4 x 200 Kick - 3:30 Descend (br - 3:15, 3:10, 3:05, 2:57)

    200 Cool down

    We were supposed to do a 500 timed pull. It's kind of rare that Dave and I will decline the opportunity to go at each other with pull buoys and paddles but neither of us were feeling it today.

    (4100 Total)

    Updated March 29th, 2013 at 09:29 AM by pmccoy

    Categories
    Swim Workouts
  2. Working off yesterdays lunch and tonights cake

    by , March 29th, 2013 at 07:36 AM (Mixing it up this year)
    As in the title I was working off my lunch from yesterday and all the chocolate we enjoyed. Who knew adults would enjoy an old fashion easter egg hunt.

    This is going to be one hard weekend to keep to my diet. My sons birthday party is tomorrow, the easter dinner yesterday and I am sure a lot more good food.

    500 free
    500 free kick w/zoomers

    5x400@7:00 free w/strapless paddles, bouy & snorkle dropped snorkle on last one. Descended this set went 6:38, 6:34, 6:33, 6:24, 6:11

    400 IM as fly drill, pull back, kick breast, swim free
    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  3. Week 25 - Thursday

    by , March 28th, 2013 at 09:17 PM (After a long rest)
    The pool is closed from tomorrow for Easter so I decided to do a full workout tonight as opposed to dry land and loosen up swim. I had a stomach bug yesterday and missed last nights swim so was not expecting too much, but I actually felt pretty good tonight. My shoulder is feeling a lot better.

    Warm up
    400 swim with snorkel
    6x 50 catchup drill on 45
    4x100 with snorkel on 1.20
    100 easy

    Main set
    This set was done with buoy and paddles
    5x100 on 1.20
    4x 100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1 min

    100 easy

    12x50 swum as 3x(50 easy, 25fast25 easy, 25 easy 25 fast, 50 easy)

    6x100 kick with fins on 1.30 holding 1 min

    Warm down
    200 easy

    Total 4200

    I decided to concentrate on DPS in the warm up and not trying to go to hard to quickly, which seemed to really help. My right shoulder still feels weak, with some stiffness but luckily I had no pain tonight. Hopefully a long weekend will help these old joints too. Two more weeks of hard work and then i start my first taper in 20+ years. Next week I am off work and plan on doing some hard focused sessions in the form of a mini camp(I may get to do 3 a days if the body will hold up).

    Updated March 28th, 2013 at 09:24 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Thursday, March 28, 2013

    by , March 28th, 2013 at 08:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 54, Water temp 80
    Sunny, humidity at 62%

    Warm Up
    Dryland band stretches 10 min
    400 FR
    400 FR w/agility paddles-bouy-tube
    400 FR as 4(25/RA, 25/LA, 50 CU)

    *Set 1*
    1000 FR w/snorkel-fins-paddles(M-Speedo) as 5(100-Strong/100-Fast)
    ---300 BK

    *Set 2*
    1000 FR on 1:00 rest
    As 5 (50-Steady/100-Strong/50-FAST) right into...
    4(6x50 on :45, :30 rest) *39s-38s
    ---200 BK
    ---200 FR

    *Set 3*
    2000 FR w/buoy-tube-agility paddles
    As 4 (200-Steady/300-Fast)

    Warm Down
    400 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    The sun was shining bright, with cool air temp, crystal clear water, and the water temp was manageable. Did some straight swims with viable pacing, and a set of low rest interval 50s at target 800M pace.
    Categories
    Swim Workouts
  5. Ouch! Thursday, March 28

    by , March 28th, 2013 at 06:38 PM (The FAF AFAP Digest)
    Drylands in Primitive Gym:

    low row, 80 x 4 x 8
    leg extensions, 60 x 4 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    goblet squats, 45 x 3 x 12
    Lunges w/20 lb DBs, 2 x 15
    Seated twisters w/25 lb DB, 3 x 25
    long arm crunches, 2 x 50
    Crunches on you ball w/feet on wall, 3 x 15
    alternating hammers w/15 lb DBs, 3 x 25
    RC/scapular, 10 m


    Swim:

    1000 EZ in hotel pool


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


    Got in the workout before my crash landing today. I was body surfing and must have caught the wave wrong (or it was too powerful). I got flipped and slammed, really hard, into the ocean floor on the mid back right side. Wow, it hurt. Not sure I could have done any free today after that. Immediately gulped 4 Advil and plan to stay on that diet for a couple days. When it happened, I remember thinking "at least it wasn't my shoulder." I'm somewhat worried that I may have bruised some ribs.

    One more day in paradise!

    Updated March 28th, 2013 at 06:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Easy morning swim

    This morning I swam an easy 5k workout at the Y with a friend. We had a lane to ourselves for all but the first 100 or so of warmup. In contrast to Monday, today the long set seemed easy and gentle on my body. Hereís how it went:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s)

    IM-is-initially-outnumbered-but-perseveres-and-outlasts-the-FR set
    1000 (4 x (200 fr + 50 stroke), stroke IM order)
    800 (4 x (150 fr + 50 stroke), stroke IM order)
    600 (4 x (100 fr + 50 stroke), stroke IM order)
    400 (4 x (50 fr + 50 stroke), stroke IM order)
    200 IM (4 x (0 fr + 50 stroke), stroke IM order)
    [We took about :30 to 1:00 rest between swims.]

    1000 pull with paddles

    50 dolphin-dive warmdown

    The IM set was very calm and relaxingóIím often annoyed by all the turns when swimming scy, but today they seemed to put me in a pleasant trance. I had to remind myself to count every now and again.

    Afterwards I went upstairs for weights and stretching. Iím still a little sore in my triceps and upper arms from the diving, but itís much much better. The bruises are fading too.

    My legs and abs seem completely recovered, just in time for tonightís diving practice. A few months ago some videographers came to one of our practices in order to get some footage of adults diving to include in a music video. This week we finally saw the result: http://touch.baeblemusic.com/baeblem...f4be7169423b9c. I didnít make it to the final cut, but there are a few cool shots of some of my teammates going off the boards and breaking through the water. I may not be on Splash, but I definitely dive with stars!
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -03/29/2013

    by , March 28th, 2013 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #7
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/50 swim
    Fins optional

    5 X 100 2:15
    Choice. Perfect technique swim

    $$$$$$$$$$RACE PACE SET$$$$$$$$$$

    3 X 200 Broken @ race pace 7:00
    Choice. Broken :10 @ each 50

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3150Y
    Categories
    Swim Workouts
  8. 03.28.13 - Thursday workout

    by , March 28th, 2013 at 09:55 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Pool temp back down to 85 from yesterday's 88. Felt much better.

    SCY

    600 warm up

    200 IM - 3:00
    200 IM - 2:55
    200 IM - 2:50
    200 IM - 2:45 (2:43)
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 Free - 2:40
    200 Free - 2:35
    200 Free - 2:30
    200 Pull - 3:00
    200 IM Kick - 5:00 (did 250)
    200 Free - 2:20 (2:19)
    50 Easy

    20 x 50 Kick/Pull - 1:00 (did mostly 50 kick)

    12 x 25 - :30 odds no breath, evens easy
    16 x 50 - 1:00 IM Order, last 4 on :50

    200 Timed Kick (did free - 3:35)

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  9. Have work out hard enough to work off the lunch I have plann

    by , March 28th, 2013 at 07:49 AM (Mixing it up this year)
    We have our Easter Lunch at work today and I wanted to make sure I could eat what I want at this meals so had to work hard enough to already have worked it off. Tomorrow will be another hard one to work it off too.

    500 free
    500 free kick w/zoomers

    broken 1650 free (11-10-9-8-7-6-5-4-3-2-1-) @:05RI w/paddles & bouy went 22:55

    500 free kick w/zoomers fast pace
    300 free drills
    200 free EZ

    Total 3650 yards
    Categories
    Swim Workouts
  10. Wednesday, March 26, 2013

    by , March 27th, 2013 at 05:39 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 55, Water temp 80
    Sunny, humidity at 60%

    Warm Up
    Dryland band stretches 10 min
    400 FR as 100 DPS, 100 CU, 2(50 smooth, 50 strong)
    400 FR w/agility paddles-bouy-tube
    4x50 on :50 *37s

    *Set 1*
    6x500 FR on 7:30
    *6:46, 6:44, 6:42, 6:40, 6:38, 6:35
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50CU)

    *Set 2*
    10x100 FR on 2:10
    *1:14, 1:14, 1:13, 1:13, 1:12, 1:14, 1:14, 1:13, 1:13, 1:12...right into
    1x1000 FR *13:45
    ---300 Fly as 2(50 DK/bk, 25LA/25RA, 50 DPS

    *Set 3*
    20x50 FR on 1:00, w/agility paddles-snorkel-fins, *31s-30s

    Warm Down
    400 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    I was not tired or sore going into this workout session, but it was all a struggle. In the 500s I went out EZ but still had difficulty keeping the last 200 at an even pace. The 100s felt like I was swimming at a 1:08 effort to do 1:14s, took them out smooth, but on each one that last 25 was like swimming in glue. However I can say that after the 100s, the 1000 felt smooth and steady. My arms were dead in the 50s so just focused on one by one doing the EVF with steady strokes until done. The is no reason I can think of to explain it away, just one of those days.
    Categories
    Swim Workouts
  11. Wed, March 27

    by , March 27th, 2013 at 01:59 PM (The FAF AFAP Digest)
    Ellipse, 45 min
    RC 5 min

    Body surfing, cliff jumping, 1.5 hours

    Swim @ 20-25 yard hotel pool

    300 EZ
    6 x 25 burst + cruise
    75 EZ
    10 x 25 AFAP + 25 EZ
    25 EZ
    10 x 25 w/parachute
    50 EZ


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

    I felt tired in the hotel pool after my morning fun. I don't have the patience to really do much there either. I may get to the LCM pool one more time, but driving in Barbados is NOT for me! Headed back for round two in the ocean soon.
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/2013

    by , March 27th, 2013 at 12:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #6***********2 weeks out*********
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins optional

    6 X 50 kick 1:10
    1 X 100 swim

    5 X 100 2:15
    Choice.
    Swim @ 85/90%
    Breaststrokers go 2:30/100

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3050Y
    Categories
    Swim Workouts
  13. Tuesday 3/26/13

    Tuesday 3/26

    AM Crossfit and PM SCY

    AM Crossfit:

    Strength W.O.D.:

    4x5 overhead squats @ 45, 65, 95, 95 lbs

    W.O.D.:
    partner WOD, meaning one person does bold exercise while the other does the "filler exercise. Your team must do 60 total reps of the bold exercise before moving on to the next one.

    clean + jerk @ 95lbs
    jump rope
    knees to elbows
    air squats
    push-ups
    Russian twists @ 15 lbs
    box jumps
    slam balls @ 15 lbs

    Final time: 14:30

    I basically did half of each of the reps for my team, minus the push-ups, which I just raced through all 60 to keep my team in the hunt for first place (we got second).

    PM swim:

    500 swim
    500 pull w/ buoy + strapless paddles

    16x75
    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 FR swim w/ 6 beat kick

    12x100
    3 @ 1:20 w/ 2 lines under H2O off each wall
    3 @ 1:15 same as above
    6 @ 1:10 hold RED or lower HR

    200 pull w/ buoy focusing on catch + rotate

    Total: 3600

    I have been behind recording workouts the past 10 days, but I really have only been in the pool twice, Thursday last week and today. Did Crossfit last week just didn't bother posting the workouts. Today marked the start of the summer season for me. Time to get back into the grind!
    Categories
    Swim Workouts
  14. Thursday 3/21/13

    Thursday 3/21

    PM only SCY

    500 swim
    500 pull w/ buoy + paddles
    500 kick w/ kickboard + fins

    Total: 1500
    Categories
    Swim Workouts
  15. 03.27.13 - Wednesday workout

    by , March 27th, 2013 at 09:28 AM (Pete's swim blog)
    SCY

    600 Warm up

    200 Free
    3 x 50 - :50 Fly/Bk/Br
    3 x 50 - :45 Fly/Bk/Br
    Quick break to open a door and cool off some.

    6 x 75 Up/down fly - 1:10 (:10)
    6 x 75 Up/down kick - 1:10 (:05)
    Started off doing base stroke fly and up/down convert to backstroke. Quickly realized that was a mistake in the heat and changed to free/fly.

    4 x [25 Hard Fly (2 breaths) - :20, 25 Easy - :30]
    4 x [25 Hard Kick - :30, 25 Easy Kick - :30]
    4 x [25 Hard Back - :20, 25 Easy - :30]
    4 x [25 Hard Pull - :20, 25 Easy Pull - :30]
    50 Easy

    8 x 100 - 1:20 (odds free, evens 1st 25 fly)
    50 Easy
    Started off rough but I was making 1:15 on the fly/free at the end

    4 x [25 Hard Fly (2 breaths) - :20, 25 Easy - :30]
    4 x [25 Hard Kick - :30, 25 Easy Kick - :30]
    4 x [25 Hard Breast - :20, 25 Easy - :30]
    4 x [25 Hard Pull - :20, 25 Easy Pull - :30]

    4 x 50 Kick w/ fins - 1:00 Underwater SDK down/easy back
    4 x 50 IM Order - 1:00

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  16. Week 25 - Wednesday am

    by , March 27th, 2013 at 07:57 AM (After a long rest)
    I felt awful today. I woke with a fever but decided to head to the pool anyhow. I was ok in the warm up, but struggled to get going and by the end of the main set was in world on hurt. My right shoulder is still not right and as I tire it feels very weak, with a little soreness in the joint. It's not to the point I can't swim, but something is wrong with the muscle in the right shoulder.

    Warm up
    1x400 with snorkel
    6x50 catchup on 45

    Main set
    5x100 on 1.30
    4x200 on 2.30
    3x300 on 3.30
    2x400 on 4.30
    1x500 on 5.30

    Warm down
    4x100 free/back by 25 on 1.30
    100 easy

    Total 4700

    After the 200s i put paddles on and still felt really bad. I made the send offs but was hurting and felt terrible.
    Categories
    Swim Workouts
  17. Middle of the week and I wanted to sleep

    by , March 27th, 2013 at 07:45 AM (Mixing it up this year)
    This was one of those nights got to sleep fine and on time but woke up at 2:30 and laid there until about 3:30 then fell back asleep and did not want to wake up at 4:30.
    Does it ever get any better or is this what old age starts to bring me.

    500 free
    500 free kick w/zoomers

    5x100@2:00 back went 1:51, 1:50, 1:48, 1:45, 1:39
    5x100@1:45 free long and loose w/snorkle, strapless paddles & bouy went 1:29, 1:28, 1:26, 1:26, 1:26

    500 free kick fast pace w/zoomers
    5x100 w/snorkle #1 free catchup drill at hips, #2 free, #3 forward and backward skull, #4 underwater recovery free, #5 free

    Total 3000 yards
    Categories
    Swim Workouts
  18. Workout 03/26/13: evening

    by , March 26th, 2013 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    Had a good afternoon: helped my wife with the kids that she nanny's and got a nap in, bonus. Then I helped one of the guys from Bible Study with a project: he recently became an ordained preacher and is planting a church in our town. I went door to door with him, inviting folks to an Easter evening service that will also be the first for his church. Not beating folks about the head with the Bible (that doesn't work too well), but just inviting them to come and check out how God is using Peter. I will also help on Sunday by greeting folks at the door and probably ushering - I feel blessed to help him and be involved in this great answer to prayer.

    Tonight I finally tried a fun set from JBS's blog: Swedish 2:01. I have been wanting to try it for a while, and figured that GregJS would be the perfect victim, er, companion, to give it a go.

    W/u: 100 Fr/100 Bk/100 Kick/100 Pull
    Stole this set from Aquageek: the Swedish 2:01. As he described it:
    "1. Start at the :40
    2. Swim a 100, which has to be completed before the :00 (so, under 1:20)
    3. Start the next 100 at the :41 (hence the 2:01 portion)
    4. Again, this 100 has to be completed by the :00.
    5. Start the next 100 on the :42.
    6. Again, this 100 has to be completed by the :00.
    7. This continues, always starting the 100 2:01 after the previous one and finishing before you see :00 on the clock.
    8. Go until you fail."
    We left on the :30 to start, something that JBS has been doing. I also set it up that if you fail, you drop distance down to 75's. We ran out of time, but we did make it to the :50 sendoff. I basically did rounds of 4 x100:
    1. Fly, Bk, Br (barely made it), Fr
    2. Fly, Bk, IM, Fr
    3. Fly, Bk, IM, Fr
    4. Fly, Bk, IM, Fr
    5. Fly (-2), Bk (+1, fail), IM (+3, fail), Fr (went 1:03)

    50 Easy and out.
    (Masters/Rec/2450 yds/60 min)
    --------------------------------------

    Glad I was finally able to do that set. As JBS had explained in one of his posts, it seems "fine" for a bit in the beginning, but then the :00 starts to come at you super fast and the extra rest doesn't seem to be all that helpful! I figured I would only be able to sneak in one full Br, so switched to IM's. I noticed that time was running out for practice so I loafed the last Bk, but I was honestly trying to make the last IM. Then I wanted to make the last one a fast one, and it hurt.

    In oddball news, I finished the jug of Cookies and Cream whey protein powder that I bought - it was nasty and I just wanted to get through it! Back to regular old chocolate, which I sometimes add a smidge of peanut butter to. I got an email that it will change from 26 grams of protein per scoop to 30 soon, and I might try the strawberry flavor when that happens. I almost always mix it with 3 ounces of skim milk, and I was able to get a knockoff Magic Blender from Aldi's for $15 so mixing is a breeze. After every workout, so today I drank two.
    Now off to
    Tags: swedish 2:01
    Categories
    Swim Workouts
  19. Week 25 - Tuesday

    by , March 26th, 2013 at 09:12 PM (After a long rest)
    Tonight was a stretch swim. I would normally lift weights but decided to just do an easy swim. My shoulder is still a little tight and I just did not feel it tonight.

    Swim
    500 with snorkel
    30 seconds rest
    500 with snorkel
    30 seconds rest
    500 pull with paddles
    30 seconds rest
    5x100 pull no paddles
    30 seconds rest
    100 easy

    Total 2100
    Categories
    Swim Workouts
  20. Tuesday, March 26, 2013

    by , March 26th, 2013 at 04:52 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 67, Water temp 80
    Sunny, humidity at 65%

    Warm Up
    Dryland band stretches 10 min
    1000 REV IMO by 250

    *Set 1*
    2x500 FR on 1:00 rest w/snorkel-fins-agility paddles, right into...
    1x1000 FR on 1:00 rest w/agility paddles, buoy, tube, right into...
    20x50 FR on 1:00 *34

    *Set 2*
    10 Min - talk with the swimmer in the lane next to me

    Warm Down
    300 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    I slept 10 hours last night, which is not so easy for me to do these days. I hope to repeat it again sometime, as it made a huge difference in my day.

    The workout today was mostly technical and recovery. Started out swimming with fins-snorkel-paddles for steady state smooth 6-kick freestyle with partial CU into EVF pull, followed by swimming with paddles-buoy-tube breathing at 3 strokes striving for strong steady pull with hip rotation. Then finally swimming the 50s with no equipment combining the steady smooth 6-kick with strong hip centered rotational pull, breathing mostly at 3 strokes and sometimes each cycle.
    Categories
    Swim Workouts