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Swim Workouts

  1. 10.31.12 - Wednesday workout

    by , October 31st, 2012 at 05:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Yesterday, my son called me out to the front yard in the late afternoon because something cool was happening in the sky. Turns out he was right... there were rainbows everywhere. The sky was mostly clear but hazy enough to refract light all over the place. My cell phone camera unfortunately doesn't do justice to what this really looked like but here are some photos I caught:

    Rainbows, rainbows, rainbows and more rainbows.

    Never seen anything like it.

    This morning, I made up the workout. I'm always worried someone won't like it but I was the only one speaking up.

    SCY

    600 Warm up

    4 Rounds of:
    * 100 Kick - 1:45
    * 100 stroke - 1:35
    * 100 IM - 1:30
    * 100 Free - 1:25
    200 Easy

    3 Rounds of:
    * 4 x 25 IM Order - :30 Turn at midway point in the pool
    4 x 25 - :45 Odds Fly, Back; Evens Fly no breath
    4 x 25 - :40 Odds Breast, Fly; Evens underwater br pullouts
    4 x 25 - :35 Odds Back, Breast; Evens free no breath
    50 Easy

    4 Rounds of:
    * 50 Kick - 1:00
    * 50 Back - :55
    * 50 Breast - :50
    * 50 Fly - :45
    * 50 Free - :40
    * Subtract :05s from each interval on the last round
    50 Easy

    1000 Pull - Open turns on each 200
    I took this easy at first and built speed. Started on a 1:15 pace and made 2:16 on the last 200.

    100 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  2. Wednesday, October 31, 2012

    by , October 31st, 2012 at 04:37 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 59, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 43%

    *Warm Up*
    2x500 FR on 1min rest

    *Set 1*
    1x2000 FR broken as:
    2(10X50 on :45, 5x100 on 1:30) Did:
    1. 50s 1-5 @ :37-36, 6-10 @ :36-35, 100s 1:12 - 1:10
    2. 50s 1-5 @ :36-35, 6-10 @ :35-34, 100s 1:12 - 1:09


    *Set 2*
    2x200 BR kick w/Snorkel
    6x100 FR kick on 2:10, Did:
    • 1-3: 1:55-1:49, 4-6: 1:52 - 1:44


    *Set 3*
    1x1000 FR broken as:
    5(2x50 on :40, 1x100 on 1: 40) Did
    1. 34/1:08
    2. 34/1:07
    3. 34/1:07
    4. 33/1:07
    5. 33/1:06


    *Warm Down*
    100 EZ

    Comments:
    • While I felt I was making headway with basic swimming fitness, I knew in my heart I would have to break the ice with doing "real training", with interval based sets.
    • The result from my most recent straight 5000 yard swim was 1:03.10, so my aerobic base 100 pace at this point appears to be about 1:15-16.
    • Set 1 - I was disappointed in the truth of my times, but at least it is a starting point. It was more effort than I expected to do those times. Also - the warmup needs to be different including more pace/tempo swimming.
    • Set 2 - Did some BR kick for the IMs. For my freestyle, I feel that with a steady kick I have better balance and overall stroke, so might as well begin to condition the legs to be there all the way.
    • Set 3 - Made an effort to finish the workout with a more quality and encouraging swim. Doing the FR kick set earlier led me to hold on to it in my stroke more with this last set. It felt better overall, and I will be more prepared for my next workout.

    Updated October 31st, 2012 at 05:53 PM by fdtotten

    Categories
    Swim Workouts
  3. Wed., Oct. 31

    by , October 31st, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, flutter kick w/board @ :45
    50 EZ

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

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    2 x 50 kick AFAP w/fins + 100 EZ @ 3:00
    -- break :10 @ 50
    -- went 23 highs

    10 x 25 fast breast @ 1:00 (13 high-14 lows)
    50 EZ @ 1:30
    10 x 25 fast dolphin kick w/board @ 1:00
    150 EZ

    Total: 2600


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

    We survived the hurricane pretty well. Only lost power for 6-7 hours and no trees or limbs down. Whew.

    I kind of staggered through this workout. I've still got that cold that's been bothering me for 2 weeks and the last couple days my left ear has been really painful. Went to my ENT today: ear infection and had a throat culture for a strep test. Need to stay out of the water for 3 days. Doc said I could use a board + ear plugs + cap. Fun! I'm glad I made it through the meet, at least.

    Happy Halloween everyone! I have carved scary jack o' lanterns, put up the rest of our decorations and purchased candy!

    Updated October 31st, 2012 at 06:47 PM by The Fortress

    Categories
    Swim Workouts
  4. Workout 10/31/12:

    by , October 31st, 2012 at 02:07 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM Drill
    6 x 100 FR Pull on 1:20 with buoy and snorkel

    8 x 100 on 1:50 with snorkel
    - odds = flutter kick with board
    - evens = swim fly-fr-br-fr, then shuffle
    ---- strong on the stroke, DPS the Fr

    6 x 150 FR Pull on 2:00 with buoy and snorkel
    1 x 200 social kick (*works better with someone else)

    Spooky Strokey Set (SSS):
    2 x 100 IM on 1:30 (went 1:18, :22)
    1 x 200 IM on 3:15 (went 2:47)
    2 x 100 Bk on 1:30 (went 1:20, :18)
    1 x 200 Bk on 3:15 (went 2:27)
    Skipped the following:
    4 x 100 IM on 1:30
    1 x 400 IM on 6:30


    1 x 50 ez
    5 x 50 FR on 1:00 with snorkel (DPS, descend)
    - went :38, :34, :30, :29, :29

    200 loosen and out
    (Solo/Rec/4100 yds/75 min)
    --------------------------

    No too much to report post-Sandy here in Vermont. In our area there were sporadic power outages due to fallen trees (not my house), but we mostly had some wind and rain. Since we are still trying to rebuild the main bridge heading east of town from Irene last year, we were blessed to be spared from another pounding this year. My daughter was ok in Philly, but I have family in CT and NJ that are still without power and will likely remain that way for days. Sending prayers out to all affected by the storm.

    The Rec Center closed early Monday so I missed out on my swim, and everything in town (except your friend Price Chopper Pharmacy) was closed yesterday. I hopped in before lunch today and felt a bit creaky in the water. I thought of the SSS as I was swimming, and ran out of time before the 400 IM's (which is actually ok by me ).

    Plans for the rest of the day include helping to set up the "Journey Through the Bible" at my son's school and then help out during and after it. It is an alternative to trick-or-treating where kids can come (with or without costume) and see different skits from the Bible acted out by the students, then load up on candy after each "stop." Preston will probably be a guide again this year. When we get home we'll watch some Halloween classics: Charlie Brown, Garfield, Alvin and the Chipmunks, and this weekend we usually pop in the Nightmare Before Christmas. Stay safe tonight, everyone.
    Also, I am at post #299 in the forums, which should mean that I will get a treat shortly after my next post.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -11/01/20122

    by , October 31st, 2012 at 01:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 1:10
    Choice. Swims 3-6-9 are fast #10 is easy

    5 X 50
    Blocks: sprint 25 and great turn, swim in easy.
    1 X 50 easy

    5 X 100 kick 2:15
    1 X 100 swim

    4 X 250 free 4:00
    Swim or pull. Negative split each swim.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  6. Wed Oct 31st, 2012 Spooky IM DAY

    by , October 31st, 2012 at 10:24 AM (Ande's Swimming Blog)
    Wed Oct 31st, 2012

    30 days till SCM meet

    Doubled Yesterday:
    Did 9 x 100 IMs FAST on 3:00,
    skipped #9 to go faster on #10
    Dove em all
    held 61's & 2's,
    went 58 on #10


    Whitney coached
    SCY UT Swim Center main pool, south end,
    Pool set up: one bulkhead on north end
    6:30 - 8:00, dove in 6:37ish
    Swam with Paul, Keith, & David
    Beside Mike, Jason & Tyler
    Gull, Larry, & Sharon

    Warm up
    assigned ??
    went around 600

    Main Set

    100 IM strong

    1:00 rest

    200 IM drill RA / LA

    1:00 Rest

    200 IM strong went 2:19

    1:00 Rest

    300 IM K RA LA

    1:00 rest

    300 IM 25 fast 50 mod

    1:00 rest

    300 IM strong
    went 3:35ish

    1:00 rest

    400 IM KRLS

    1:00 rest

    assigned: 400 IM
    did: 4 rounds of 25 fast 25 easy 50 skip

    1:00 rest

    assigned: 400 IM
    did: 4 rounds of 50 strong 50 skip

    2:00 rest

    400 IM strong drilled the fly
    went 4:38

    50 easy

    assigned: 8 x 125 with fins
    did: 8 rounds of
    odds: 50 k 50 skip 25 fast FL
    evens:25 fast FR, 50 easy, 50 skip

    50 easy

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 31st, 2012 at 10:29 AM by ande

    Categories
    Swim Workouts
  7. Tues, Oct. 30, 2012 7:10-9:00pm

    by , October 31st, 2012 at 01:01 AM (Fast Food Makes for Fast Swimming!)
    A little late to practice, but I had to get my son home from his swim lesson at the YMCA, and then back across town to the other pool for my "swim lesson".


    Warmup:
    800 (25 Front Scull/25 Back EZ/25 V-Sit Scull/25 Free)
    **I got in 300 of this warmup when the others finished
    500 Kick w/ board
    (800/800)

    16 x 50 Free Pull w/ paddles @ :50 (Desc. 1-4) Breathe every 3
    went :35s down to :30s
    (800/1600)

    16 x 25 SDK underwater no breathers w/ fins @ 1:00 (I led the group here, held :12s)
    (400/2000)

    6 x 100 SDK on back @ 2:00 (Desc. 1-3, 4-6)
    **first round of 3 went 1:07/1:08/1:08
    **second round of 3 went 1:20/1:15/1:05
    This was by far one of the fastest efforts I've been able to do on 100s kick
    (600/2600)


    Main Set: (supposed to be 2 rounds of the 5,4,3,2,1, but we ran short on time and John cut out a little on the second round)

    LAP TRAFFIC SUCKED (we had 5 per lane):
    500 Free @ 8:00 last 100 FAST w/ kick
    went 5:45
    400 Free @ 7:00 last 100 FAST w/ kick
    went 4:31
    300 Free @ 5:30 ALL FAST
    went 3:14
    200 Free @ 4:00 All EZ
    went 2:35ish
    100 Free @ 2:00 SPRINT
    went :59 (I haven't been under 1:00 at the end of these sets yet, so this was nice)

    400 Free @ 7:00 Build by 100s to Fast
    went 4:45 (a little tired)
    200 Free @ 4:00 Build by 50s, start @ 85%
    went 2:11, but felt decent
    100 Free @ 2:00 SPRINT!
    went :57!! (coach said so) <--that's how I felt inside my head, but I was grasping for anything to hold on to...
    (2200/4800)

    200 EZ

    ------------------------
    5000 Yards and no practice tomorrow so we can load up on candy.
  8. Tuesday, October 30, 2012

    by , October 30th, 2012 at 06:56 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 58, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 45%

    IM
    Focus - Stroke Technique, Endurance Base

    *WarmUup*
    • 1x400 Free
    • 2x200 BR kick w/snorkel 1:00 rest


    *Set 1*
    1x1000 IM done as
    • 4x250 RIMO Swim


    *Set 2*
    3x400 IM on 1:00 Rest
    1. 75 cruise 25 strong by 100
    2. 25 cruise 25 strong by 100
    3. 50 build 50 strong by 100


    *Set 3*
    1x2000 K/fins done as
    • 400 Fly: 4(75 dk/back, 25 swim fast)
    • 400 BK: 4(75 k, 25 swim fast)
    • 400 BR: 4 (75 dk/back, 25 br pull w/dk)
    • 800 FR: 4 (100 kick/board, 100 Swim strong)


    *Set 4*
    1x1000 FR Swim/paddles, broken with :45 rest, done as
    • 4x250 - 100 smooth, 100 strong, 50 firm pull, steady 6k


    Warm down: 100 EZ

    Comments:
    • Once again, tired/sore from previous day 5K and weights the night before.
    • Set 1 - Extension of a warmup - swam straight except did several 25s of the fly as RA/LA
    • Set 2 - The last 400 IM was really the challenge to do with legal and correct turns.
    • Set 3 - Did not cramp in my toes, and kept the freestyle timing the same as without the fins
    • Set 4 - After the first 250, the remaining three were good - but I need to get new tubing for my paddles. I have been considering trying out the new Finis Agility paddles.
    • Warm down - after a lap of sculling and eggbeater kicking my strokes felt pretty good with the paddles off.
    Categories
    Swim Workouts
  9. Tuesday 10/30/12

    Tuesday 10/30

    PM only SCY

    400 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x100 @ 1:45 50 kick/50 drill
    300 @ 4:45 IM k/dr/sw
    3x100 @ 1:30 D1-3 w/ strapless paddles

    3x
    5x100 kick 4 V.S./1 AE
    4x50 swim
    RD1: 100s @ 1:50 (fast kick FR w/ board)/50s @ :40
    RD2: 100s @ 1:40 (fast kick BR no board)/50s @ :50 4/6/8/10 strokes fast off wall
    RD3: (w/ fins) 100s @ 1:30/50s @ :50 25 under H2O/25 cruise

    100 EZ

    4x150 @ 2:15 rolling IM 100/50 (so #1 was 100 FL/50 BK, etc.), 1 pink/2 red/1 blue pace
    2x100 @ 1:45 50 dr/50 swim

    300 EZ

    Total: 5100

    Really sore from lifting yesterday and felt very sluggish in the water.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -10/31/20122

    by , October 30th, 2012 at 12:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :40 #4 on 1:40
    Three rounds, choice.
    50's: odd: easy even: fast

    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 X 100 swim

    3 X 200 broken 7:00
    Broken :10 @ 100, choice.

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  11. 10.30.12 - Tuesday workout

    by , October 30th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. Got my GTD suit in the mail yesterday. Nike is once again sponsoring my swimming efforts. I'm sure that royalty checks will soon follow. Quick note for Speedo and TYR... I haven't worn the suit yet so there's still time to sign me for a better contract.

    Ray had us doing a "power hour" today. Intervals on a 1:30 pace for 4000 yards. I stuck with free/pull today and added some extra yardage in.

    SCY

    200 Warm up

    2 x 500 Pull - 6:00 (Made 5:40, 5:48)
    2 x 300 Pull - 4:30 Recovery
    2 x 250 Pull - 3:00 (Made 2:50 both times)
    2 x 100 Pull - 1:30 Recovery
    2 x 100 Free - 1:30 Recovery
    250 Free (3:05), 200 Free - 3:00
    2 x 300 Free - 4:30
    500 Free (6:05), 400 Free - 6:00
    100 Easy
    Dropped my drag suit for the last 500 Free. It wasn't quite enough. Distance had caught up with me and I was hurting bad.

    6 x 50 Kick - 1:00 (no breaststroke)

    12 x 25 - :40
    * Odds Hard stroke
    * Evens no breath

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  12. Mon, Oct. 29, 2012 7:00-9:00pm

    by , October 30th, 2012 at 01:23 AM (Fast Food Makes for Fast Swimming!)
    Yesterday the age group team had a small intersquad developmental meet, mostly to teach all the new swimmers about how a meet is run, as well as teach the parents about a meet. It was good times. I did the setup/teardown of the meet, as well as wore the cap of "head timer" for the meet. Gotta get my work-share hours in. Though I logged onto my swim team account and noticed that my work-share hours were now at 0.00 required. It had a note saying "Manual Reset Obligation by Admin 0.00" I can only hope this isn't an error. I'm sure it's because I'm swimmer/parent all in the same. I'll still do what I can to help at these developmental meets that happen periodically.


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

    Warmup:

    400 Free
    10 x 50 Kick w/ board @ 1:15 (Desc. 1-3, 4-6, 7-10) went :45s down to :38s
    10 x 100 Free Pull @ 1:30 breath every 3 (1:08s down to 1:05s pretty relaxed)
    (1900/1900)

    20 x 50 Kick w/ fins @ :45 (25 SDK/25 Flutter on back) ~:05 rest
    (1000/2900)


    Main Set:

    12 x 150 as:
    • 100 Stroke @ 1:45
    • 2 x 25 Free AFAP w/ overkick @ 1:00 (attack the wall on the finish)
    • strokes to be done in groups of 4 all same stroke, desc. 1-4
    • did 4 Fly, 4 Back, 4 Breast
    • Desc. to 1:04 Fly, 1:08 Back, 1:15 Breast
    100 EZ
    (1900/4800)

    2 x 100 IM AFAP @ 2:30 attempt to hit your best time
    (I was about :10 off my best time from college days)
    went 1:05 & 1:04
    (200/5000)

    400 EZ cooldown

    -------------------
    5400 Yards
  13. Monday 10/29/12

    Monday 10/29

    AM (weights only) and PM SCY

    AM lift:

    2x10
    4x8 bench press @ 95/95/105/105 lbs
    4x8 lat pullover @ 20 lbs
    4x8 shoulder press @ 20 lbs
    3x10 row to reach @ 20 lbs
    3x10 hammer curls @ 20 lbs
    3x10 dips

    PM swim:

    No PM swim :/

    Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.
    Categories
    Swim Workouts
  14. Monday, Oct. 29

    by , October 29th, 2012 at 08:01 PM (The FAF AFAP Digest)
    DRYLANDS, 75 min

    rehab ex, 15 min
    flutter kicks on bosu, 100
    long arm crunches, 100
    cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side
    explosive leg press, 190 x 4 x 15
    wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25
    good mornings, 85 x 2 x 8, 90 x 2 x 8
    rear delt flys, 50 x 2 x 30
    standing power wheel roll outs, 2 x 10
    resisted track start jumps on cable machine, 50 x 2 x 10
    resisted standing long jumps, 30 x 1 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10


    Bike, 45 min:

    Didn't go too hard. Was reading Tyler Hamilton's The Secret Race.

    Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy


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

    I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
    Categories
    Swim Workouts , Spinning
  15. Monday, October 29, 2012

    by , October 29th, 2012 at 07:01 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 65, pool at 79, 94% water clarity.
    Sunny blue skies with humidity at 48%

    Freestyle
    Focus - Stroke Technique

    *Warm Up*
    1x400 FR Drills

    *Set 1*
    1x5000 FR Swim, done as

    #1) 1000 as 2x500: 250 Smooth, 250 Strong

    #2) 1000 as:
    • 400 - EZ legs, smooth pull
    • 300 - moderate 2k, steady pull
    • 200 - firm 4k, stronger pull
    • 100 - steady 4-6K, firm controlled pull

    #3) 1000 as 2x500: 300 Smooth, 200 Strong

    #4) 1000 as:
    • 400 - EZ legs, smooth pull
    • 300 - moderate 2k, steady pull
    • 200 - firm 4k, stronger pull
    • 100 - steady 4-6K, firm controlled pull

    #5) 1000 as:
    • 400 - moderate 2k, steady pull
    • 400 - firm 4k, stronger pull
    • 200 - steady 4-6K, firm controlled pull


    Warm down: 100 EZ

    Comments:
    • Thinking of my family in Princeton, NJ and the entire eastern seaboard as Hurricane Sandy passes today, tomorrow, and Wednesday.
    • A Fall/Winter day in SWF with temperatures in the low 60s up to 65 by the time of my swim.
    • The 5K was a good swim with two days off this weekend, I enjoyed the challenge to work on the variable pace, effort and stroke technique.
    • The approximate 100 yard pace when using a steady kick and firm pull was 1:07-8 glancing at the clock before the flip turn.

    Updated October 29th, 2012 at 07:12 PM by fdtotten

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/30/20122

    by , October 29th, 2012 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    1 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four rounds, choice.
    Rounds 1/2 free, intervals left.
    Rounds 3/4 stroke, intervals right.

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    10 X 100 2:15
    Choice.
    odd: cruise
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4450Y
    Categories
    Swim Workouts
  17. 10.27.12 - Monday workout

    by , October 29th, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Aundrey, Meredith, Danny and Ray. Soccer was exhausting last night. We had a really light turnout despite perfect weather. Played 3 v 2 where the team that last got scored on got the extra player. Fewer players means more running, more touches on the ball and more aches and pains from falls. I really thought I'd have a rough morning in the pool but it wasn't bad at all. Made 5 x 300 IM on 4:30 with a drag suit. That's not something I thought I could do.

    SCY

    600 warm up

    5 x 300 IM - 4:30 Made 4:20-4:25
    100 Easy

    5 x 200 - 3:00, Make 2:30 on first and descend
    100 Easy
    Aundrey led our lane but was having some knee trouble. I went 2:32 and 2:30 on the first 2 drafting Aundrey. On 3-5, I led the lane and made 2:25, 2:22 and 2:18.

    5 x 100 - 1:30, 75 Kick/25 Free
    100 Easy

    10 x 50 - 1:00
    * Odds hard fly (:37s)
    * Evens easy pull
    50 Easy

    12 x 50 - :55
    * 1-4 Pull, descended :35 to :30
    * 5-8 IM
    * 9-12 Kick, IM Order

    200 Cool down

    (5250 Total)

    Updated October 29th, 2012 at 12:46 PM by pmccoy (Mixed up some 2s and 5s)

    Categories
    Swim Workouts
  18. Workout 10/27/12:

    by , October 27th, 2012 at 08:24 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/300 kick-swim by 100 with snorkel

    Read pwb's post (and JBS's, too) so I tried the [ame="http://forums.usms.org/showpost.php?p=276852&postcount=575"]Thorpe Test Set[/ame] from Tall Paul:
    Middle "D" & Sprint groups
    "Thorpe Test set" (done every 4-6 weeks)
    - 16 x 50's @ :50 every 4th @ 200 race pace
    - 12 x 50's @ 1:00 every 3rd @ 200 race pace
    - 8 x 50's @ 1:10 every other @ 200 race pace
    - 4 x 50's @ 1:20 all @ 200 race pace
    -- stroke/IM option is to swim all the recovery swims free and only the "fast" swims stroke.
    I did a mixture of FR pull with buoy and Bk for the non-fast stuff, and logged the following for the FR (goal time = 1:54, or 28.50)
    1. 30.97, 29.43, 29.62, 28.69 = 1:58.71
    2. 28.38, 28.13, 27.37, 28.56 = 1:52.44
    3. 28.50, 28.50, 27.68, 29.00 = 1:53.68
    4. 29.82, 28.12, 28.69, 27.75 = 1:54.38

    200 float with snorkel and out
    (Solo/Rec/2900 yds/60 min)
    --------------------------

    I have to admit that this workout kicked my backside pretty good, and it felt good. I read in Tall Paul's workout thread where That Guy gave it a go, and had stuck in my mind that after the second round the easy:fast swim ratio was less than positive, Knowing that I would have to squeeze this set in (Sat pm is dead at the pool), I did a less than normal workout and it showed during the first round. The last two wounds found me with a heart rate that would not slow down, causing my times to rise as well. That near Lactate kicker on the fourth round is a devious touch

    Overall, I am happy with those times. I will add it to the Test Set Tracking page on the blog and revisit it in about a month or so. Had a great start to the day coaching the local Masters team and playing with the pace clock as mentioned in the June coaches newsletter. After we finished up, I walked downtown with my wife to check out Fallapalooza (the town shuts down Main Street and brings in vendors and hosts treating for the kids) - good times. After my swim this evening we grabbed takeout from the local chippie and I sill soon be heading for
    Tags: thorpe
    Categories
    Swim Workouts
  19. Sat, Oct. 27, 2012 8:00-10:00am

    by , October 27th, 2012 at 01:57 PM (Fast Food Makes for Fast Swimming!)
    This morning was rough...really rough. I awoke at 4:00am to get to work extra early to get a few things fixed on the line before my bosses cleanup group was going to do their annual cleaning of the room. This is a super-cleaning though, blowing out all the dust and debris from everywhere - the rafters, walls, machinery, everything. It's an all day dirty dirty job, and I didn't want to be in there inhaling that stuff in the air. It's pretty nasty, that's why I got in and out early.
    Made it out with plenty of time before swimming, so I headed over to McD's for a nice sit down meal - Big Breakfast w/ Hot Cakes and an extra Hash Brown. This is the breakfast of champions, especially a 1/2 hour prior to a swim practice.

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

    Warmup:
    300 Free
    300 Flutter Kick w/ board
    400 Free Pull (was a 300, but I did a 100 extra since the others were still finishing)

    8 x 25 V-Sit Scull @ 1:15
    (1200/1200)


    Main Set (4 Lane Circuit Rotation):

    Lane 6


    8 x 100 Stroke @ 2:00 shoot for 180 HR
    • did Fly, went 1:05/1:06/1:07/1:07/1:07/1:08/1:10/1:07
    • not sure about my HR, but it was up there. I was struggling around #6...
    (800/2000)

    Lane 5


    12 x 25 Bucket Pulling w/ buoy and paddles @ 1:30
    • standard issue 5 gallon Home Depot bucket with about ten 1/4" holes drilled in the bottom
    • went roughly :20-:22 on each one
    • 100% pure strength set - but I got bored with the rest interval
    • These were fun, and I could've done them all day long, if not for the boredom interval.
    (300/2300)

    Lane 4
    12 x 100 SDK w/ fins @ 1:30 (ranged from 1:20-1:33ish)
    (1200/3500)

    Lane 3


    16 x 50 Free @ 1:00 Odds EZ DPS, Evens Fast w/ overkicking
    • couldn't really get many of the fast one faster than :31 here...I was just beat
    (800/4300)

    Whole Group together (including the younger kids from lanes 1&2)

    4 x 25 AFAP Free @ 1:00 Rock 'n Roll Time
    went fast (roughly :12s)

    200 EZ and out

    -----------------------
    4600 Yards and now to



    I'm dead tired...I'm sure the very limited sleep last night didn't allow my muscles to fully recover enough before adding more punishment today. I was given a choice which of the 4 circuit sets I wanted to start with of the 4 above. I'm glad I started with the stroke set, because that would've been hell at the end, but on the other hand, by doing it first I was wiped out for the remainder of the day too.
  20. Saturday 10/27/12

    Saturday 10/27

    AM only SCY

    600 swim
    400 IM k/sw/dr/sw

    16x50 @ 1:00 IM order by sets of 4
    2 drill
    2 build

    2x
    3x100 @ 1:15 D1-3
    4x50 @ 1:00 V.S.

    4x
    400 @ 5:00 IM FAST
    200 @ 3:00 EZ
    Results: 4:49, 4:48, 4:48, 4:45

    8x50 @ 1:00 odd: side kick, even: drill

    100 EZ

    Total: 5700
    Categories
    Swim Workouts