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Swim Workouts

  1. Meet report

    I had a really great time at the Commissioner’s Cup meet on Sunday. It was a well attended event, with around 175 swimmers, but with 10 lanes things went pretty quickly and the meet took maybe 3.5 hours total. The 500 at the end and the 200s grouped all at the beginning accounted for a big chunk of that, so after the opening relay my 4 individual events (all 50s) came and went quickly. The 25y competition course was set up starting in the shallower end of the pool, which, with the adjustable floor lowered all the way, was about 2m deep. One odd thing—the adjustable part of the pool bottom ended about 15y out, and at the end of it there was a white plastic scalloped border—I assume this serves to cushion the adjustable floor when it meets up with the permanent tiling. But besides being functional the scallops were cute too—it looked like the pool was wearing a frilly lace garter across its middle, and swimming across it made me smile every time.

    The meet was deck seeded, but psych sheets were distributed so that we could check that our entries were correct. I dutifully flipped through it to make sure I was in the events I’d entered—yep, there was my name in the 50 fly list—but wait! There was a 28.39 by my name. That wasn’t right at all—I’ve broken 30 once or twice, but not recently, and I had padded my seed times pretty well for this meet. I flipped to the 50 free--25.37? That was faster than I’d ever gone too--I knew I hadn’t put that down. My other seed times were equally off. As I went up to the computer table to straighten things out I was trying to puzzle out what had happened—things weren’t off just by a digit, or even two.

    As it turned out, everyone’s seed times had been treated as though they were meters times, then converted to yards by mistake. So swimmers would end up seeded where they should be, just the times would be off. There’s always something quirky with the heat sheets or seeding at this meet; this year’s glitch turned out to be pretty innocuous.

    That mystery solved, I warmed up, went off the block s a few times, and gathered with my team to get relay assignments for the meet’s big event—the Commisionner’s Trophy Relay. The parks department goes all out for this, bringing in huge trophies for the top 6 teams (1 for each swimmer), plus t-shirts and a big photo session for each relay team. It’s not an official masters events, so any 4 swimmers who meet the criteria (2 men, 2 women, total ages equaling 160 or more) can enter, regardless of official team affiliation. And since it’s deck entries, there’s always last-minute finagling during warm-ups to try to pull together teams, with women over 40 being in high demand. This year I was very glad to be affiliated with TNYA, and have a coach on-deck taking care of all the relay decisions and entries so that I wasn’t part of that zooiness.

    I had heard that one of my open-water buddies was putting a team together to go after the event record, a 1:40-mid. I knew we didn’t have a shot at them, so I was rooting for them to get the record. They didn’t disappoint, swimming a 1:40-low, the class of the field by far. My team came in third (1:49) with a strong finish from our anchor swimmer, who passed one team in the final 5 yards and came very close to catching another. They didn’t post individual splits, so I have no idea what I went, but I enjoyed swimming with my teammates and cheering them on in a close race—gotta love relays!

    The rest of the meet was individual events, and I spent most of my time behind the blocks waiting to swim, or in the warmup pool. I had about 10 minutes between my first two 50s, then a 40-minute gap, then about 5 minutes between my last 2. My times were relatively slow (in IM order: 33.03, 33.48, 38.00, and 29.01), and if I had been really focusing on doing everything I could to swim fast at this meet I would have been disappointed by these results. But since I’ve kind of been taking an extended break from working very hard in the water, these seemed about right. And I was reminded how very much I enjoy just getting up on the blocks and racing, no matter the result—the experience was just plain fun.

    So while I swam times in yards that would once have been good metric times for me (and no, they didn’t give the results the same treatment they gave the seeds times), I actually ended up feeling better about swimming after this meet than I have in a while. It confirmed to me that pool racing is something that I find worth doing, and that I would like to be better at. It also made me feel more connected to the pool swimming community again—it was gratifying to see so many familiar faces and chat with so many meet buddies from over the years. The one thing I regretted about the meet going so fast is that I didn’t get to watch more of other people’s races.

    As for my events, what kept me from going faster on Sunday? A little bit of everything. I expected to tie up at the end of my 50s, as the little sprinting I’d done in practices had been just 25s or less. But that only happened in fly, where my arms had a hard time getting out of the water those last 15 yards. On the other strokes I felt almost good at the finish. I think that means I need to work on those lactate-production type sprinty sets more so that I can generate enough energy in the first place to put myself into some distress by the end. I could feel that my turnover in breast and back wasn’t as fast as it should be for 50s. And my execution on starts/turns/breakouts will be sharper the more race-pace stuff I do. So basically—there’s a lot of room for improvement here.

    One of the things I had forgotten that I like so much about meet swimming—or maybe I never realized it before I became so immersed in open water stuff—is the sense of order and predictability. I just feel a certain competence when I’m at meets, because I know exactly what I’m supposed to be doing at any given moment. From the basics of being behind the blocks when I’m supposed to be and following starting commands to more complicated things like swimming races the way I’ve planned or getting in a good warmup in a crowded pool, the script has pretty much already been written. The challenge comes from executing mostly-predictable and replicable things well, rather than trying to figure out what I should be doing at any given moment. That I’m drawn to (rather than bored by) that sort of challenge is the kind of personality quirk that has made being a newbie diver a much more comfortable experience than being a newbie polo-player ever was. And it’s one of my perennial challenges in open-water. As many of those events as I did over the past couple of years, I never got to the point where I was confident that I was doing things "right,” or always knew what that might mean—which says both something about the nature of ow swimming and about my own insecurities and need for predictability. At Sunday’s meet I felt I had found my way home again, and was reassured to find it familiar and comforting after what seemed like a long absence.

    (That said, I’m not giving up on open-water, just trying to understand some of my reactions to it a little better. In fact, I just signed up for my first open-water event of the season, the 2 Bridges 5K swim on June 1. I’m willing to give up some predictability, sometimes, for the joys of swimming without walls in beautiful locales.)

    I thought I would take a rest day after the meet, but I woke up this morning early, and felt excited about going to the pool, so I headed up to Riverbank. I was lucky to find one of my swim buddies there to share a set with. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25)

    6 x 150: 3 @ 3:00, 3 @ 2:50, 3 @ 2:40, 3 @ 2:30, descending each set of 3 [I did fr/bk/fr sandwiches for the first 3, then FR for the rest. My fastest 150 was 2:10 (on the 3rd set), the last set of 3 were 2:20-2:20-2:18.]

    400 IM, kick/swim by 50, easy and stretched out

    400 warmdown + play

    Afterwards I had a nice stretching session on the playground overlooking the GWB. I’m looking forward to doing that more often now that the weather is warming up.
  2. Sarasota Y Sharks Masters 5:30 AM Workout -04/23/2013

    by , April 22nd, 2013 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 negative split

    4 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    5 X 200 free 3:20
    5 X 100 free 1:40
    Swim #1/2 moderate pace, descend 3-4-5.

    1 X 200 IM 4:00
    1 x 100 stroke 2:15
    2 X 50 stroke 1:15 #2 on 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  3. 04.22.13 - Monday workout

    by , April 22nd, 2013 at 09:45 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Swam w/ my kids yesterday. Ended up doing more workout than I had planned because I had extra time waiting for my wife to drop one of them off. Did some drill and fin work with a couple 200 IMs and pulls thrown in. About 1200 yards total. I don't do a lot of sculling drills so I was kind of sore from that this morning. Started off ok but I was pretty worn out by the time we were done.


    600 Warm up

    3 rounds of:
    * 25 Fly - :40 (no breath)
    * 25 Fly - :40 (1 breath)
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40 (add 25 kick each round)
    1:00 Break
    200 IM Kick timed - 3:19
    50 Easy

    3 Rounds of:
    * 25 Free - :40 (no breath) <- after round 1, I had to go 1 breath
    * 25 Free - :40 (1 breath)
    * 50 Breast - :50
    * 100 Fly - 1:30
    * 200 IM up/down kick - 3:20 (:20) start w/ 150 kick
    1:00 Break
    200 IM Kick timed - 3:20
    50 Easy

    4 Rounds of:
    * 2 x 25 Hard - :30 (did these IM Order by round)
    * 100 Pull - 1:30

    6 x 100 - 1:20
    10 x 50 kick w/ fins - 1:00 (Odds underwater sdk down, easy back; evens IM Order)

    200 Cool down

    (5400 Total)
    Swim Workouts
  4. High chlorine level didn't stop us die hards

    by , April 22nd, 2013 at 07:34 AM (Mixing it up this year)
    Today the chlorine levels were on the real high side so the guards did what they could, warned us and then let us do our thing.

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/strapless padles, bouy and snorkle went 1:30, 1:29 then held 1:26's toward the end my throat was starting to hurt
    5x100@1:45 back w/zoomers odds swim/evens kick

    500 free kick w/zoomers
    500 free EZ

    Total 3500 yards
    Swim Workouts
  5. Sunday, April 21, 2013 USA-S Pentathlon Meet Results

    by , April 22nd, 2013 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    I drove over and back to/from Spokane, Washington today for the final day of a 3-day pentathlon meet. Friday night they did the short version, 50s plus 100 IM. Saturday was the 100s plus 200 IM. Today was the day I went for: 200s plus 400 IM. Gotta get my money's worth of course!

    I was tired this morning for sure. Yesterday I ended up working 8 hours of OT in the morning, then did plenty more unpaid work at home to finish my night. We had all the cousins over here with my kids last night, so we decided to rent a movie from the RedBox - "Wreck It Ralph". A good kids movie, very funny, and did actually teach life lessons. That set me back to about 10:30pm for bedtime though.

    Alarm went off at 4:30am and I was out the door for my almost 3 hour drive to Spokane. USAS meets have such darn early warmups, and then the meets last most of the day as well. That's the bummer part of the whole thing...otherwise I love every bit of them, especially the great competition!

    Team Warmup:

    500 Free
    3 x 200 "IM" stroke down/free back @ ~1:00 rest
    8 x 50 Build Choice (did 1 Fly, 7 Free) @ 1:15
    2 x Dive 25s (1 Fly, 1 Free)
    (1550 yards)

    I did plenty of cooling down after each of the following races, but ZERO warmup prior to any of them. That's how I roll...

    400 IM - 4:38.60
    27.6 / 31.8 (59.4)
    36.7 / 37.1 (1:13.8)
    41.4 / 40.6 (1:22.0)
    32.0 / 31.6 (1:03.6)
    This was a season best time for me by 2 seconds, but I wasn't very happy with it. My legs just killed me after a 50 of the backstroke. Probably the lack of rest, plus sitting in a car for 3 hours prior to this didn't help. I'll go faster in a couple weeks.

    Got in a Power Nap in my chair here for about 30 minutes

    200 Back - 2:17.89
    31.9 / 35.3 / 35.6 / 35.2
    Right on the time I did a couple weeks ago at the LMSC Masters Champs meet. I was huffing and puffing afterward, and my legs still weren't happy with me.

    Another Power Nap in the chair...who knows how long, but each event was spaced out almost 1 1/2 hours or more.

    200 Breast - 2:32.65
    34.3 / 38.5 / 39.5 / 39.6
    Good season best time, I can live with it. I had explosive wall pushoffs, and my pullouts carried me a long way, so I didn't have to swim much. That's the goal of breaststroke - not to have to do very much, right?

    Power Nap right up till 2 heats before I swam the next one - the parent next to me woke me up to see if I wanted to swim or not.

    200 Fly - 2:10.09
    28.2 / 32.6 / (1:09.2 2nd 100)
    This one felt pretty okay. I was back and forth with the boy next to me, each of us taking turns leading the other. Good race. I ended up 4th place in this race, my only ribbon-worthy swim of the day. I need to remember to keep my head down on the 1st stroke off each wall in this race. If I breathe first thing, it slows my momentum for the entire 25, and then I start sucking...

    200 Free - 1:55.33 (Masters Best Time - at least untapered/unshaved)
    27.0 / 29.9 / 29.9 / 28.7
    I didn't feel excellent as I stepped up onto the blocks for this one, so I decided to start out easy and see what happened. The kids next to me got out ahead in the first 100, but I kept them close. Started giving more power in the 3rd 50, and kept going on the 4th 50. The final 25 though is where I really made up ground, over a bodylength on the boy next to me to finish strong. This makes me happy leading into Nationals to be able to have a best time like that.

    Updated April 22nd, 2013 at 12:42 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  6. 04.20.13 - Saturday workout

    by , April 21st, 2013 at 08:27 AM (Pete's swim blog)
    Swam @ Huntsville Nat w/ Dave and Brandon. Long day. My wife and her friend ran a yard sale to raise some money to bring a Chinese orphan to the US to study for a year. It was more successful that I had imagined, After swimming, I was quickly put to work loading heavy items. I was relieved of duty to go coach my daughter's soccer game. That went great. The team passes really well and plays smart soccer. Score was 3-2 but we had three times the shots on goal. I stuck around to referee a game after that and headed home to be put on yard sale clean up duty. Finished that just in time to coach my son's U19 team. Somehow we blew a 4-0 lead but this was a team that clobbered us 2 weeks ago. We are better so I'll take it.

    Matt coached the workout. First set was pretty tough. We were supposed to get :15s rest but Brandon was pushing off on a fixed interval so it ended up being more like :05-:10. The set felt more like a broken 1500... except we actually swam 2100m.


    300 Easy 100 Fly/100 Free/100 Back
    300 Easy 100 Free/100 Br/100 Free
    200 IM Kick
    200 IM
    4 x 50 - Descend to 200 pace (whatever that is... I've never raced a 200m free)

    3 Rounds of:
    * 3 x 200 descend - 3:00 (Supposed to be :15s rest - I was coming in at 2:45-2:55)
    * 100 fast - 2:00 (Supposed to be :45s rest - I was making 1:20-1:25 which seems slow)

    2 Rounds of:
    * 400 Pull/Kick w/ fins by 50s. Use pull buoy as kick board.
    * 2 x 50 Fast w/ fins
    * 200 IM Smooth
    On the second round, my calf cramped horribly on the fast swim w/ fins. Too much kick-not enough hydration. It finally worked out enough that I could finish the set. Still hurts now.

    6 x 50 Fly w/ fins - 1:00

    200 Cool down

    (5200m Total)
    Swim Workouts
  7. Great workout at the Y

    by , April 20th, 2013 at 05:54 PM (Mixing it up this year)
    Lately the Y has been great at 83 degrees. Managed a great distance pace workout.

    500 free
    500 free kick w/zoomers

    40x50@:50 free #1-20 w/strapless paddles, bouy & snorkel holding :45 #21-40 no equipment 21-30 held :44 31-38 held :43 then went :42 and :41

    200 free EZ
    200 fly w/monofin 50 rt arm/50 lt arm/50 kick/50 swim
    200 fly kick streamline w/monofin
    200 back
    200 free

    5x100@1:45 free EZ
    500 free kick w/zoomers

    Total 5000 yards
    Swim Workouts
  8. Saturday, April 20, 2013

    by , April 20th, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79
    Cloudy skies with humidity at 73%

    Warm up
    200 FR as 2(25RA/25LA/50CU)
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8, SPL-6 (cycles)

    *Set 1*
    6x200 FR on 3:00 desc 1-3,4-6
    Did 2:15, 2:14, 2:12, 2:16, 2:13, 2:10

    *Set 2*
    1000 FR Pull w/agility paddles-tube-buoy
    Steady state technical swim, negative effort second 500

    *Set 3*
    6x200 K on 3:30
    50FR/50BK 3:01
    50BK/50FR 3:00
    50DK-Bd/50DK-bk 2:56
    50DK-Bk/50DK-Bd 2:51
    50BR-Bd/50BR-Bk 3:05
    50BR-Bk/50BR-Bd 3:03

    *Set 4*
    4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round
    51, 49, 48, 46
    49, 48, 47, 45
    50, 49, 46, 44
    49, 48, 46, 44

    Warm down
    200 EZ

    Had to swim SCY at FMAC since FGCU was unavailable due to GCST weekend swim meet. After only LCM last six weeks, SCY felt awkward.
    Swim Workouts
  9. Week 28 - Saturday(Taper Week 1)

    by , April 20th, 2013 at 11:11 AM (After a long rest)
    Todays workout was ahead of my daughters inter squad meet and was only 60mins. The workout was a mix of aerobic and quality sets. I really enjoyed this. The reduction of yardage was great too.

    Warm up
    500 swim with snorkel
    10x50 catchup on 45
    5x50 kick on 50
    5x50 12.5 fast,12.5 easy on 50

    Main set
    3x100 best avergae on 1.10
    200 easy
    5x100 kick with fins on 1.30
    4x50 AFAP with fins on 1.30
    200 easy

    Warm down
    500 with snorkel

    Total 3400

    I went 59,1.00,1.00 on the 100s and then went 22s with the fins on the 50s.

    Updated April 20th, 2013 at 03:14 PM by StewartACarroll

    Swim Workouts
  10. Friday, April 19, 2013 5:30-6:15pm

    by , April 20th, 2013 at 12:18 AM (Fast Food Makes for Fast Swimming!)
    Only time for a short swim tonight. I had to attend my daughter's "Math is Cool" competition. All the 4th grades from the various elementary school in central Washington were there for the competition. They did various individual and team testing first, then I came later and watched the "college bowl" games being played. They were paired up against 3 other schools in our room, and each went against the other schools in a battle of sorts. Needless to say...our school was there...may not have answered many questions ahead of the other teams buzzing in...but they were there, and had fun.
    Some of the questions were EZ (remember, these are 4th graders), but other questions were like "HUH????" and made me think of the gameshow "Are you smarter than a 5th grader?" w/ Jeff Foxworthy. I'm glad my daughter had fun tonight.


    Quick swim, there were very few kids there tonight with the meet going on this weekend in Spokane. I was able to get my own lane, and also able to just blaze my way through my own workout before I had to get out...


    500 Free
    400 Free Pull
    300 IM Drill on the Fly
    200 Flutter Kick w/ board
    100 Free

    4 x 125 Free Pull @ 1:35 (avg'd 1:23/1:24)

    4 x 100 (1 of each stroke IMOrder) @ 1:30
    went 1:10/1:20/1:29/1:08

    4 Rounds of:
    • 75 Free Build @ 1:00 (about :53s)
    • 25 Free Sprint @ :45 (:14-15s)


    100 EZ and gone

    2900 Yards

    Swim meet coming up on Sunday, USAS with the kids. Hopefully I'll keep up with them. Lots of fast ones there this year which is great! I doubt I'll make the podium for the distance pentathlon this time.
    400 IM, 200 Back, 200 Breast, 200 Fly, 200 Free
  11. Friday, April 19, 2013

    by , April 19th, 2013 at 10:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    4(4x50 on 1:20, 1:00 rest)
    *35-34-33-32, 33-32-32-32, 32-32-32-31, 32-32-32-32, 2:00 rest, right into...
    6x100 on 2:30, swim as 1st 50 in :38, negative split 2nd 50
    *1:15, 1:14, 1:13, 1:14, 1:12
    ---200 Fly as 2(25RA/25LA/50 DPS)
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 2*
    1000 FR on 15:00 w/agility paddles-buoy-tube
    *13:38 right into...
    4(4x50 FR on 1:00, 1:00 rest) w/fins
    *32-31-30-30, 31-30-30-30, 31-31-30-30, 30-30-30-29
    ---200 Bk
    ---100 FR DPS

    *Set 3*
    2(5x100 FR on 2:00, 1:00 rest) w/agility paddles-buoy-tube
    *1:18, 1:17, 1:16, 1:16, 1:16 - 1:18, 1:17, 1:16, 1:16, 1:15

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Finished the week with quality swimming in preparation for a moderate taper next week leading into the OW 5K swim at Miramar Lakes.
    Swim Workouts
  12. Thur & Fri, April 18-19

    by , April 19th, 2013 at 06:32 PM (The FAF AFAP Digest)
    Thursday -- 1400 w/some bursts

    Friday -- 1000 EZ


    Feeling much better and less tired than at the beginning of the week. My wolf pack has arrived and we are about to dine.
    Swim Workouts
  13. Workout 04/19/13:

    by , April 19th, 2013 at 11:56 AM (Maple Syrup with a Side of Chlorine)
    Rolled out of bed and into the pool this morning as planned:

    200 fr/200 bk/200 im drill

    2 times thru:
    - 100 kick
    - 200 swim (half fr, half bk)
    (Solo/Rec/1200 yds/20 min)

    7.5 miles for the week on five swims. Now bad. Planning to get up to ten miles per week by the end of May while adding open water swims to the mix.
    Swim Workouts
  14. 04.19.13 - Friday workout

    by , April 19th, 2013 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Got more sleep last night. Maybe I'm finally getting through this sinus infection. Workout today was modified from a workout 3 years ago when I turned 40. It probably made more sense back then. Instead of 3 rounds of 40x25, we did 10 rounds of 3x100.


    600 Warm up

    5 rounds of:
    * 100 Stroke - 1:45 (fly,bk,br,fly,bk)
    * 100 Pull - 1:15 (made 1:05s, 1:00 on last one)
    * 100 Kick - 2:00 (fly,bk,br,fly,bk)
    2:00 rest
    5 rounds of:
    * 100 Stroke - 1:45 (br,fly,bk,br,im)
    * 100 Pull - 1:15 (made 1:03-1:05, 1:01 on last one)
    * 100 Kick - 2:00 (br,fly,bk,br,im)

    12 x 50 - 1:00 (IM Order x 3)
    Did these hard. Fly was :33-:35, Bk was about :45 , br was :38-:40 and free was :31s
    50 Easy

    12 x 50 Kick w/ fins - 1:00
    Odds underwater sdk down, easy back
    Evens Fly,bk,fr

    200 Cool down

    (5050 Total)
    Swim Workouts
  15. Week 28 - Friday(Tap week 1)

    by , April 19th, 2013 at 08:32 AM (After a long rest)
    My wife's flight was delayed last night and I never got to bed until about 11.30pm and as such I did not get my required sleep, meaning this morning was tough in the pool. I felt sore and sluggish.

    400 swim with snorkel
    6x50 catchup drill on 45
    4x(100 kick on 1.45, 200 free swim on 2.20)
    15x100 swum as:
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy
    3x(50 AFAP with fins on 2mins, 100 DPS with fins on 1.45, 25 AFAP with fins on 45)

    Total 4050

    I held 2.08-2.10 on the transition 200s, but felt really crappy, just stiff and sluggish. The descending 100s were fine until the 2nd one on 1.05 when it got tough, but I made all of them. The swims with fins were fun and I went 22-23 on the AFAP 50s and 11s othe 25s. I was not on top of the water like Wednesday morning but still fun.

    My daughter has a meet tomorrow morning and I need to be at the pool at 7am to swim before the meet so another early start tomorrow. I plan on going to bed early tonight!
    Swim Workouts
  16. LCM Friday and I really got into this one

    by , April 19th, 2013 at 07:42 AM (Mixing it up this year)
    I have a LCM meet next weekend so this was a good time to try my hand at a strong 1500 swim this morning.

    500 free
    500 free kick w/zoomers

    1500 Free w/paddles & bouy for time went 23:45 I could tell by my splits I back halfed this swim and it felt good

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 meters
    Swim Workouts
  17. Thursday, April 18, 2013 7:00-9:00pm

    by , April 19th, 2013 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    Coach swap day today. Tonight we had the "Splash Group" coach, or the intro level kids coach, who is also the masters coach/swimmer, so she and I know each other well. She's honestly a little to nice to be a coach full time of a senior level/advanced group, and the practice was a bit easy tonight. Though she did give us a good main set that I took advantage of.


    500 Free

    10 x 75 w/ fins (I did not use fins due to the blisters on my feet) @ :15 rest
    • 25 Flutter Kick w/ board
    • 50 Free Fast using legs to drive

    I didn't get more than 1 x 75 behind the group, and actually kept 1/2 of the total group even with me, without the use of fins.

    5 x 100 Back @ 2:00
    (25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke)

    10 x 100 @ 2:00
    Odds Free/Evens Back

    • 1st 25 - 4 SDKs
    • 2nd 25 - 5 SDKs
    • 3rd 25 - 6 SDKs
    • 4th 25 - 7 SDKs

    Needless to say, I didn't make many of the 3rd and 4th lengths. Some of the kids do such small fast wimpy SDKs that they somehow "complete" 7 of them before I've begun my first one. I do hold a fairly long streamline glide before initiating a kick though.

    Had a bit of break time her as she explained the next set, and waited for the minute hand to get to a good starting point on the clock (30) for time reference...

    Main Set: Broken 1650

    11 lengths :15 rest after
    10 lengths :15 rest
    9 lengths
    8,7,6,5,4,3,2,1 lengths

    She wanted us to start out "EZ", and descend the set as the distances got shorter. I took the opportunity to crank out a good broken 1650 in practice since we only had 2 in the lane tonight.

    If done correctly, and you actually take the 15 rest like you're supposed to, you can subtract 2:30 from the time to get your broken 1650 time.

    I pushed it pretty good. A few of the times I remember: 275 - 3:05, 200 - 2:11, 100 - 1:04,

    My total time was 20:30, so minus 2:30 puts me right about 18:00 for a broken time. I did an 18:03 in my meet back in January when racing with That Guy. Tonight...full beard, drag suit, no cap, minimal lap traffic.

    100 EZ


    8 x 50 Kick w/ board
    • 1st 4 no fins @ 1:15
    • 2nd 4 w/ fins @ 1:00 fast (I did no fins again)


    25 EZ to the deep end
    3 x Dive 25s and walk around

    100 EZ and out

    5000 Yards
  18. Thursday, April 18, 2013

    by , April 18th, 2013 at 08:54 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 77, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    1000 FR as 4(200 CU, 300 DPS)

    *Set 1*
    3x400 FR on 1:00 rest, w/agility paddles-buoy-tube, desc effort by 400 1-3
    4x300 FR on 1:00 rest, w/snorkel-fins, each 300 as 3(25RA-25LA-50CU)
    6x200 FR on :20 rest, build effort by 50 1-4 each 200
    12x100 FR on :10 rest, 50 smooth into 50 FAST
    ---400 Kick w/fins

    Warm Down
    400-300-200-100 FR on 1:00 rest DPS w/fins-snorkel
    Dryland bands

    Moderate recovery workout, no times off the clock, just swimming with variable effort, stroke drills, sets with equipment and a stroke form emphasis on EVF balanced by efficient 6-kick swimming.

    Updated April 18th, 2013 at 09:02 PM by fdtotten

    Swim Workouts
  19. Workout 04/18/13: evening

    by , April 18th, 2013 at 07:38 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Go THREE times through with snorkel:
    100 kick on 1:50
    100 FR on 1:20*
    100 Kick on 1:50
    150 FR on 2:00*
    100 kick on 1:50
    200 FR on 2:40*
    - R1: Agility Paddles, Pull with buoy, Swim (2:17)
    - R2: Pull with buoy, Swim, Agility Paddles (2:12)
    - R3: Swim, Agility Paddles, Pull with buoy (2:14)
    (One toy per distance per round, rotate)

    50 EZ
    4 x 50 IMO on :60
    8 x 25 IMO on :60
    4 x 50 RIMO on :60
    200 loosen and out
    (Solo/Rec/3700yds/70 min)

    Had a great day. Helped Lena with yardwork, fired up the motorcycle and went for a ride (including a stop to pay for next season's wood pellets and also the Chamber of Commerce pick up maps/fliers about our area for the meet next weekend), then this swim.

    I was sore to start from raking, but decided to push some fast kicking (held 1:35-1:40 throughout) and FR with the snorkel on base (1:20) with some toys. Really pleased with those 200's. With that swim, my weekly yardage is over 12k and I am ahead of GTD for the second time this year! Planning for a recovery shake out tomorrow before work.
    Swim Workouts
  20. Wednesday 4/17/13

    Wednesday 4/17

    PM only SCY

    500 swim
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    5x100 @ 1:30 kick w/ board + fins

    500 4/6/2 turns
    5x100 @ 1:40 k/sw/dr/bld

    3 @ 2:30 D1-3
    5 @ 2:25 hold RED HR or lower

    8x50 @ 1:00
    odd: drill
    even: build

    2x100 @ 1:15 D1-2
    4x25 @ :30 V.S.

    100 EZ

    Total: 5200

    The past two weeks have been super busy and so I really haven't had much time to swim a normal practice. I have been getting in about 1000 yards every other day. This was my first full practice since 4/6. I also have been experiencing knee pain in my left knee so I am getting it checked out on Friday. It doesn't hurt too much when I swim, but the pain has served to demotivate me.
    Swim Workouts