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Swim Workouts

  1. Thursday 8/16/12

    Thursday 8/16

    AM only SCM (second day swimming at my old summer club Montgomery Swim and Tennis Club)

    500 swim
    8x50 @ 1:10 25 scull/25 drill w/ buoy

    6x50 @ 1:00 burst + cruise
    50 EZ

    4x50 @ 1:00 25 under H2O no breath/25 EZ
    50 @ 1:00 90% effort (FR, :32)
    200 EZ

    4x50 @ 1:00 D1-4 (:42, :38, :35, :33)
    100 @ 1:30 90% broken :15 at the 50 (:31, :31 for a 1:02)
    200 EZ

    4x50 @ 1:00 25 0 breath FR/25 EZ
    100 @ 1:30 AFAP (1:03)
    200 EZ

    Total: 2700

    Another HIT practice. Tomorrow will be an aerobic day with the Blue Ash YMCA masters team.
    Categories
    Swim Workouts
  2. Thursday August 16th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    6 x 100 @ :10 rest

    2 x
    * 5 x 50 @ 1:15 flutter kick with board
    * 2 x 50 @ 1:15 flutter without board, one pull every 10 kicks

    3 x
    * 2 x 50 @ 1:00 free
    * 1 x 50 @ 1:10 fly
    * 3 x 50 @ 1:00 free
    * 1 x 50 @ 1:10 IM
    50 easy

    I held 0:39 :01 on the 50s free. My butterfly is so pathetic that I was pleased-as-could-be that I was actually able to swim the whole first 50 fly, and didn't feel too bad that I had to resort to 1-arm on the second and third.

    6 x 100 @ 1:30 pull with buoy and agility paddles. Went 1:21, 1:20, 1:22, 1:24, 1:28, 1:26.

    ** 3000 meters **

    My arms felt terrible during the warm up and then my thighs complained a lot during the kicking, no doubt feeling the after effects of three days of dry lands this week.

    I felt great during the first part of the pulling set, but I obviously fell apart by the end - my arms were toast.

    Updated August 16th, 2012 at 11:01 PM by eric.carlson

    Categories
    Swim Workouts
  3. Aug. 14-16

    by , August 16th, 2012 at 06:11 PM (The FAF AFAP Digest)
    Tuesday:

    Swim/SCY/Solo:


    Warm up:

    600 various

    MF Sets:

    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    10 x 50 fly drills @ 1:00
    8 x 25 burst + cruise @ :45-1:00
    10 x 100 dolphin kick @ 1:30
    -- 1:00 break after 5 to keep tempo up
    100 EZ

    Total: 2800

    -- 4 miles of walking on the beach

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


    Wednesday:

    -- 3-4 miles walking on beach


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


    Thursday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 belly, 8 back
    4 x 50 caterpillar fly drill @ 1:05
    50 EZ

    Speed sets:

    5 x 50 flutter kick w/board & fins @ 1:00
    -- descend to fast
    -- 34, 31, 29, 28, 27
    100 EZ

    5 x 50 @ 1:00
    -- 25 fly @ 100 pace + 25 EZ
    50 EZ

    20 x 50 burst + cruise
    -- dolphin kick
    100 EZ

    Total: 3000


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


    Lessons learned on vaca so far:

    1. Salt water is far worse than chlorine if you have leaky goggles. Dry eye ensues.

    2. You must spray and rub sunscreen copiously or you will get odd red spots.

    3. It's not ideal to sit on the beach and body surf for 5 hours before your workouts.

    4. People with elbow problems should not have a memory lapse and pick up heavy suitcases. I made my elbow worse and can't sleep well at night bc it wakes me up.

    5. Never run our of tequila.

    6. Don't forget to bring your hand weights on vaca or forget rehab exercises.
    Categories
    Swim Workouts
  4. Wednesday August 15th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Joaquin coaching

    700 warm-up

    5 x 50 @ 1:20 kick
    5 x 50 @ 1:10 drill
    5 x 50 @ 1:00 build swim
    50 easy

    8 x 100 @ 2:10, IM order

    1 x 300 @ 4:00 swim w/fins
    1 x 300 @ 4:15 back kick w/fins

    100 easy

    ** 3000 meters **
    Categories
    Swim Workouts
  5. Tuesday August 14th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    500 warm-up

    3 x 150 @ 2:30
    5 x 50 @ :50

    8 x 50 @ 1:15 kick

    4 x 100 @ 1:50 pull
    * 1st 25 fast
    * 2nd 25 fast
    * 3rd 25 fast
    * 4th 25 fast

    2 x
    * 3 x 50 @ 1:00
    * 1 x 50 @ 1:15 fly
    * 2 x 50 @ 1:00
    * 1 x 50 @ 1:15 IM

    100

    ** 2800 meters **
    Categories
    Swim Workouts
  6. Thu Aug 16th, 2012

    by , August 16th, 2012 at 01:33 PM (Ande's Swimming Blog)
    Thu Aug 16th, 2012

    Lift: plan to lift today,
    need to get much stronger

    LCM, Mabel Davis pool
    Whitney coached
    swam with beside Dakota, Jim, & Korey,
    with Tyler, Chris, Marcio & todd
    6:00 - 7:30 dove in 6:45ish

    ~ ~ ~ ~

    WARM UP
    missed most did 200

    Main Set

    8 x 50 on 45 right into
    4 x 100 on 1:25 right into
    2 x 200 on 2:50

    assigned 800
    Did 15 meter sprints / 15 meters easy

    4 x 50 on 40 right into
    2 x 100 on 1:20 right into
    200 on 2:40

    assigned: 800
    Did: 15 meter sprints / 15 meters easy

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    SCM season is next and looking for one or 2
    prob week before & after Thanksgiving &
    Considering Rowdy Gaines/Dixie Zone Championships
    Categories
    Swim Workouts
  7. Monday August 13th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Joaquin coaching

    500 warm-up

    5 x 100 @ 1:45 pull w/buoy and agility paddles (went 1:20 - 1:22)

    8 x 50 @ 1:00 IM order (breast @ 1:10)

    5 x 100 @ 1:35 pull w/buoy and agility paddles (went 1:22 - 1:24)

    600 kick w/fins, 50 dolphin + 50 free

    8 x 50 @ :50 breath every 5 , 7 , 9 by 50 (used a pull buoy because my feet were threatening to cramp)

    100 easy

    ** 3000 meters **

    After swimming short course at Santa Clara High School since June, "group 2" moved back to the International Swim Center today where the main pool is still set up long course. Swimming long course is still a novelty for me, I have probably only done it a couple of dozen times ever, so I really don't have a good idea of what interval times should be.

    Joaquin suggested that we pull the first 5 x 100s on 2:10 which seemed really slow, so I suggested to the lane that we do them on 1:45 instead. I was going 1:20-ish so this left plenty of rest and I was sort of wishing we had done them on 1:35 instead, but when we got to the second set and he said to do them 10 seconds faster than the first set it was all good.

    Long course is interesting but I do like my turns so am not sure I really like it.
    Categories
    Swim Workouts
  8. 08.16.12 - Thursday workout

    by , August 16th, 2012 at 10:16 AM (Pete's swim blog)
    Swam w/ Roger, Kieth, Ray, Dave, Dave, Sam and Mark. Wore my Yingfa jammer due to the challenge set. What a difference this makes over my heavy drag suit! The main drag suit problem is that my hips drop and I tend to plow the water. I can pull w/ my drag suit almost as fast as I can pull with a jammer. Take the pull buoy out and I become a plow again. For a while, I'm going to wear the drag suit unless it is a challenge day. I think that if I can correct my body position w/ the drag suit, it will help when I don't have it.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 IM Order/Free
    1:30 Rest
    6 x 100 IM - 1:25
    100 Easy
    Made 1:20s on all of these going fairly easy. Last one was 1:16. Should be able to make 10.

    4 x 150 - 2:30 (IM Order/Kick/Pull)
    4 x 150 - 2:30 (IM Order/Kick/IM Order)
    100 Easy

    4 x 75 - 1:15 Sliding IM
    4 x 75 - 1:15 IM Order
    25 Easy

    24 x 50 Relay - 12:00
    Two teams of 3. Each person took 8 50s shooting for under :30 per 50. We swapped out swimmers to try and get both teams under 12:00. My team went 11:50. The other was just over at 12:01. Had 8 dives and no goggle problems! My dives are improving.

    225 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  9. Wednesday, August 15, 2012 5:30pm at the Y

    by , August 15th, 2012 at 11:55 PM (Fast Food Makes for Fast Swimming!)
    Only had 45 minutes today, so I made the best of it...at least tried to keep Jared moving. Apparently his body didn't care for the 100s we did together on Monday. Took things a little easier for him today. Also had Jeff along with us, and he would do 50-75% of each distance that we did. All good.

    Warmup:

    5 x 100 Free @ 1:30 (1:10s)

    Main Stuff:

    4 x 200 Free @ 2:45 (went 2:15s and under)

    4 x 150 Choice @ 2:15
    I did 150 no-free IMs (went 1:58 - 2:00s)

    4 x 125 Free Pull @ 1:30 (went 1:21-1:23s)

    100 EZ and out

    --------------------------
    2500 Yards in 40 minutes

    Got out of the shower and found that I forgot to pack a towel today. Oh well. It was 97 degrees out today, and I dried quick enough. Had to get moving to go pick up my daughter at soccer practice anyway.


    Other news:

    I did sign up for the Gil Young Memorial/NW Zone LCM Meet in Gresham, OR next weekend. It was probably the latest meet entry I've ever done. I'm usually pretty decisive about my meets in advance and typically enter them early. I'm only going to swim Saturday of the meet, since the three days all start so dang late (3:00pm or later) WHY??? I'll drive down with the family on Saturday morning and make this a 'visit the grandparents' weekend as well. We're also going to do a birthday party on Sunday for my little one. She'll be 3 that weekend.

    My events:
    200 Free, 100 Breast, 200 Back, 100 Fly, 200 IM

    Yup, I'll do 5 events that day, I think they are offering 8 total that day, with a max of 5 on any one day. I'm just asking for punishment, but it should be fine. According to clubassistant, there should be 4-5 heats or more of most of the events, so I should be fine. Provided I can still keep up my little bit of swimming that I'm currently doing. GTD yardage goal is creeping up on me, and soon I'll be in the hole.
  10. Wednesday 8/15/12

    Wednesday 8/15

    AM only SCM (positive on the pool length today)

    Thanks to Leslie and the HIT forum for this one!

    500 swim/kick/swim/drill/build by 100
    6x100 @ 2:00 kick w/ board D1-3, 4-6

    3x
    200 @ 3:00 pull w/ buoy D1-3 (2:49, 2:38, 2:28)
    100 @ 2:00 kick on back in streamline
    2x50 @ 1:00 BR swim w/ double pullouts
    100 @ 1:30 IM D1-3 (1:26, 1:22, 1:16)
    50 EZ

    50 EZ

    Total: 2800
    Categories
    Swim Workouts
  11. Wed Aug 15th, 2012

    by , August 15th, 2012 at 01:12 PM (Ande's Swimming Blog)
    Wed Aug 15th, 2012


    Swam: Tue but not Monday
    just did half of each assigned set

    Lifted: Tuesday and plan to continue lifting, need to get much stronger

    LCM, Mabel Davis pool
    Whitney coached
    swam with Dakota, Korey, & Dick beside Tyler, Keith & Marcio
    6:00 - 7:30 dove in 6:48ish
    set my alarm for 5:30 instead of 5:10

    ~ ~ ~ ~

    WARM UP
    missed it

    Main Set

    5 x 100 on 1:30
    5 x 100 RIM on 1:45

    4 x 100 on 1:25
    4 x 100 RIM on 1:45 skipped 1st

    3 x 100 on 1:20
    3 x 100 RIM on 1:45 skipped 1st

    2 x 100 on 1:15
    2 x 100 RIM on 1:45 skipped 1st

    100 strong went 1:04
    100 easy

    then did some 15 meter sprints

    ~ ~ ~ ~ ~

    2012 Meets & Events
    Categories
    Swim Workouts
  12. Tuesday 8/14/12

    Tuesday 8/14

    AM only SCY (or was it SCM)*

    In Cincinnati to visit my family for the week so I am training with an old high school friend + my younger brother.

    600 swim (300 swim/300 IM no FR kick/sw/dr/sw by 25)
    2x400 IM @ :20 rest
    #1 - kick/swim/drill/swim
    #2 - swim/drill/swim/swim building last 50

    9x100 descend 1-3 in sets of 3
    3 @ 1:30 (1:14, 1:13, 1:09)
    3 @ 1:25 (1:13, 1:10, 1:08)
    3 @ 1:20 (1:14, 1:11, 1:07)

    Total: 2300

    Played pick up basketball aftwards for ~2 hours for a cardio workout.

    * Swam at the Blue Ash YMCA (my club team in high school) and the LCM pool is actually 51.3 meters and the width of the pool is somehwere between 25 yards and 25 meters. Not really sure who designed the pool, but he needs a refresher course in standard competition pool lengths.
    Categories
    Swim Workouts
  13. 08.14.12 - Wednesday workout

    by , August 15th, 2012 at 09:56 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and a couple others. Kind of a short workout today.

    SCY

    500 warm up

    12 x 50 - 1:00
    * 4 Kick
    * 4 Pull
    * 4 Swim (did IM Order)
    50 Easy

    8 x 125 IM - 2:00
    50 Easy

    6 x 100 - 1:30 (I did odds stroke, IM Order; evens free)
    1:00 Rest
    4 x 75 - 1:15 Sliding IM
    1:00 Rest
    6 x 50 - :45 (Odds kick; evens pull)
    1:00 Rest
    12 x 25 - :30

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  14. 08.14.12 - Tuesday workout

    by , August 14th, 2012 at 10:01 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray and Sam. Felt better today. Most of the workout was stroke. Getting used to the drag suit again.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 200 - 3:00 (odds Stroke, evens free)
    * 100 Easy (skipped on second iteration - took masters minute instead)
    * 5 x 100 - 1:45 (#1 - odds stroke, evens IM; #2 - odds IM, evens kick)
    * 100 Easy (skipped on second iteration - took masters minute instead)
    * 5 x 50 - 1:00 Kick
    * 100 Easy (skipped on second iteration - took masters minute instead)

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  15. Monday, August 13, 2012 5:30pm at the Y

    by , August 14th, 2012 at 12:55 AM (Fast Food Makes for Fast Swimming!)
    Today turned into a hectic day, especially from the point I got off work until now when I finally got to sit down over 4 hours later.

    Left work at 4:30pm, home at 4:50pm
    Find out from my mother in law that the heating element of the oven isn't working. This means no pizzas, chicken nuggets, corn dogs, etc. What will I make for my kids? Top Ramen!
    5:00pm, leave to take my older daughter to her soccer practice
    5:15pm, drop her off for practice, I head to the pool for a quick dip.
    5:30-6:00pm My time.
    6:15pm - go back for daughter, and watch the rest of her practice till after 6:30
    6:45pm - arrive at Costco to get the essentials before my wife has to kill me, and a full pizza to go for the family.
    7:15pm - back home
    7:30ishpm - with the heating element out of the stove, I head to Home Depot for a replacement.
    7:45pm - Home Depot doesn't stock them. Go to their suggested appliance store next door. Parts dept. closed @ 5:00pm
    8:00pm - went back to my place of employment to get my electrical meter
    8:30pm - at home, Ohms check good on heating element itself. Checked voltage on the wires that plug into the heating element - 31 volts...hmmmmm. Stove runs on 220 V. I may have a problem. Have to look into this further tomorrow. May cost more money than I want to pay out!
    8:45pm - USMS.org

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

    Finally, my workout blog:

    I knew I only had a 30 minute window, so I let Jared know my intention of hitting 2000 yards in 30 minutes today. He was like...uhhhh, ok.

    First 5 are the "warmup"

    5 x 100 Free @ 1:30 (held 1:08/1:09s)
    10 x 100 Free @ 1:20 (held 1:07/1:08s) NICE!
    took 40 seconds rest to reset on the 60 and put on paddles/buoy
    5 x 100 Free @ 1:15 (held 1:07/1:08s, last one 1:06)

    100 EZ and out
    ---------------------------
    2100 yards in under 30 minutes!
  16. Monday, Aug. 13

    by , August 13th, 2012 at 10:04 PM (The FAF AFAP Digest)
    1.7 mile jog + 1.7 mile IG ocean swim

    2 mile walk on the beach later


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

    The tide was out when I meandered to the beach around 10:00 am, so I decided on an ocean swim. I changed strokes and even did some backstroke kicking. But, still, open water is so boring. No idea how folks can do that or endless freestyle. I am looking forward to my short course walls! I got bumped down one notch in my LCM 100 back and 100 breast with all the meets this weekend. But overall my times held well for a sucky long course swimmer. A friend sent me a PDF to an article showing that elite swimmers take twice as many strokes in the 100 long course fly as short course fly. Definitely true for me. I did count my strokes on my 50 LCM back, and it was > twice as many as my 50 SCY back. I'm sure the same was true for my 50 LCM fly. No wonder I die at the end. I wonder, as I've heard some say, whether it might be better to slightly build long course 50s as opposed to an immediate drop dead sprint.
    Categories
    Swim Workouts
  17. ZONES Day 2 Sun Aug 11 2012

    by , August 13th, 2012 at 01:53 PM (Ande's Swimming Blog)
    ZONES Day 1 ZONES Day 2 Sun Aug 11 2012

    http://legacy.alamo.edu/pac/ict/aqua...ter/aug-10-12/

    Events I entered for Sunday:

    800 fr (in case I wanted to do a split request)
    50 FR
    100 BK
    200 IM
    50 FL
    4 x 100 fr relay with David, Mike, & Jim

    Skipped 8fr, 1bk, & 2IM
    wanted to maximize my relay performance

    50 FR 26.07
    OK time faster than 26.14 from Nats,
    but wasn't 1/2 sec drop like my 50 bk
    didn't warm up enough, breathed too much
    didn't feel good


    50 FL
    had plenty of rest and warm up
    felt fast and snappy
    27.02 which is really good
    think I was 27.48 last year
    Mike went 26.59

    kinda weird, my 50 br & Fr were slightly faster & my 50 BK & Fly were around 1/2 sec faster


    4 x 100 FR relay with
    1) 56.32 Mike Varozza, 45
    2) 59.61 Jim Sauer, 55
    3) 59.24 David Guthrie, 52
    4) 57.17 me, 49
    3:52.34
    broke the 200+ men's 4 x 100 WR which was 3:54.63

    Updated August 15th, 2012 at 03:41 PM by ande

    Categories
    Swim Workouts
  18. Workout 08/13/12:

    by , August 13th, 2012 at 11:35 AM (Maple Syrup with a Side of Chlorine)
    Rather anemic swim this morning

    w/u: 200 FR/200 Kick/200 IM

    4 x 50 Quarter's Strong FR on :10sr
    1 x 50 Fly fast
    4 x 50 Quarter's Strong FR on :10sr
    1 x 50 Br fast

    200 float w/d
    (Solo/HF/1300yds/25 min)
    --------------------------

    I got up a tad late and then took my time riding across the border on the motorcycle - beautiful day with moderate cloud cover (but dry). Looking over my flog, this marks my second swim this month, first time in a pool.

    I have the day off today, so I hope to relax a bit and maybe catch a nap before Bible study tonight at the men's group. I'll also try to add some pics from the girl's mission trip over the next few weeks as they start posting them. Maybe tomorrow I will feel a little more motivated. Then again, maybe not.
    Categories
    Swim Workouts
  19. 08.13.12 - Monday workout

    by , August 13th, 2012 at 10:00 AM (Pete's swim blog)
    Woke up in an awful lot of pain. Now that I'm coaching soccer again, I'm on my feet more during the week. Add to it the Sunday evening soccer games and I'm in bad shape come Monday morning. At least it has been cooler lately. That helps w/ the running a good bit. Swam w/ Ray, Dave, Dave, John and Sam this morning. My swim suits are in such poor shape, I'm wearing a drag suit to keep decent. My body position for free is awful with a drag suit on. Between the aches and pains and the drag suit, I was pretty slow today. Enough whining and complaining... here's what we did today.

    SCY

    400 Warm up

    3 x 500 - 7:30 (made 6:30-6:35)
    100 Easy

    5 x 300 - 4:30 Odds IM, Evens free
    100 Easy

    6 x 150 - 2:30 IM Order/Kick/Pull
    8 x 25 - :30 IM Order

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  20. 08.11.12 - Saturday workout

    by , August 13th, 2012 at 09:47 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Sally, Mary and a few others.

    SCY

    400 Warm up

    10 x 50 Pull Easy

    2 Times through
    * 4 x 50 Free
    * 200 Kick
    * 4 x 100 Free
    * 200 Pull
    * 4 x 50 IM Order

    8 x 25 IM Order
    4 x 50 Kick
    4 x 200 Free
    4 x 50 Free
    8 x 25 IM Order

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts