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Swim Workouts

  1. Making progress

    by , January 19th, 2013 at 04:42 PM (Mixing it up this year)
    This morning it took a little more time to warm up but once my back loosened up I felt much better

    500 free
    500 free kick w/zoomers every 3rd lap fast
    10x100@1:30 free w/paddles & bouy went 1:22, 1:22, 1:23, 1:21, 1:22, 1:22, 1:21, 1:21 1:21, 1:19
    4x25 shooters w/monofin
    100 dolphin kick on back w/monofin
    4x25 1 arm fly w/monofin
    4x25 fast fly w/monofin
    100 free easy

    Total 2500 yards
    Categories
    Swim Workouts
  2. Workout 01/19/13:

    by , January 19th, 2013 at 04:21 PM (Maple Syrup with a Side of Chlorine)
    Coached the Masters team this morning, had 7 swimmers in the water!

    Did the following this afternoon:

    200 FR/200 Bk
    10 x 50 on :50 with snorkel
    - odds = kick with board
    - evens = strong FR

    Did part the main set from Masters this morning (with different intervals):
    Round:
    1. 2 .3
    1, 2, 3 x 200 (on 2:50) pull with buoy
    2, 2, 2 x 100 (on 1:30) with agility paddles, dolphin dive in deeps
    3, 3, 3 x 50 (on 1:00) underwaters down, stroke back (IMO, no FR)
    * I only did the first two rounds due to time constraints.

    200 w/d and out
    (Solo/Rec/2400 yds/50 min)
    ---------------------------------
    Had a good time with the group this morning. It is really neat on the coaching side of things to see how some modifications in stroke mechanics can help someone move through the water more efficiently and faster. Nice to stretch out today after yesterday's yard fest. Now off to a spaghetti dinner!
    Categories
    Swim Workouts
  3. Fri, Jan. 18, 2013 7:00-9:00pm

    by , January 19th, 2013 at 02:43 AM (Fast Food Makes for Fast Swimming!)
    Our speedy h.s. boy Jared came to practice tonight since he had to miss the h.s. practice. It was nice to be able to follow him in the main set today.

    Warmup:

    800 (25 Free, 25 V-Sit Scull)
    (800/800)

    Main Set:

    4 x 200 IM @ 3:30 Max Rest (did them 100 Back, 50 Breast, 50 Free) (went 2:35 down to 2:29)
    4 x 200 Stroke @ 4:00 (did Back) (went 2:33-2:35s)
    4 x 200 Free @ 3:00 (went 2:15/2:14/2:13/2:10)
    (2400/3200)

    Kick Set:

    4 x 100 Streamline flutter kick w/ fins @ 2:00 spinning around the axis of your body down the pool. Take a breath after each rotation, basically 1 breath at the middle, and one at the turn
    4 x 100 Dolphin Kick w/ fins @ 2:00 same as above - spinning
    (800/4000)

    Did some turn 25s from the middle of the pool, working on breast/fly turns and not rotating around the turn, but coming straight back. I guess lots of kids are doing a big sweeping turn around at the walls
    (200/4200)

    1 x 500 (75 EZ Free, 50 Sprint Fly, 75 EZ Free, 50 Sprint Back, 75 EZ Free, 50 Sprint Breast, 75 EZ Free, 50 Sprint Free)
    (500/4700)

    Had some fun with bucket pulling relays. Did 4 relays, 1 of each stroke, and we each swam twice on each relay. 1 arm fly for me - left side sore. Breaststroke with a bucket is interesting. Backstroke is good. Free is just thrashing.
    (200/4900)

    ----------------------------------
    4900 Yards


    It was nice to have an EZ practice to end the week with. I'm sure for those at practice in the morning, they're gonna be having fun for sure...or not. I get to go to work with no idea when I'll be leaving, as we're completely rebuilding one of the machines and have to get it done to be able to work on Monday. At least I'm getting OT $$$$$.
  4. Friday 1/18/13

    Friday 1/18

    AM and PM SCY

    AM swim:

    300 swim
    300 kick w/ board + fins
    300 pull w/ buoy + strapless paddles + snorkel

    8x50 @ 1:00 FR drill (3 strokes/10 kicks)

    16x100
    12 @ 1:20 3 PINK/1 RED
    4 @ 1:10 3 PINK/1 RED

    4x75 @ 1:30 odd: 25 FAST/10 press-ups/50 EZ, even: 50 FAST/10 press-ups/25 EZ

    100 EZ

    Total: 3300

    PM swim:

    400 swim (100 FR/200 I.M. k/dr/100 FR)

    4x100 @ 1:15 D1-4
    4x100 @ 1:30 kick w/ board + fins 50 FR/50 FL
    6x50 @ :50
    1/6 EZ FR
    2-5 I.M. order build to FAST
    4x25 @ :30 V.S.
    100 EZ

    3x300 @ 4:30 FAST (3:05, 3:06, 3:06)
    100 EZ

    6x50 A.R. on new BASE/2
    2 @ :35
    2 @ :40
    2 @ :45

    Total: 3000

    My last 3x300 was way back on October 4th. Results then were 3:13, 3:15, 3:15. This time my threshold pace was 1:01.8 which brings my BASE to 1:10.
    Categories
    Swim Workouts
  5. Week 15 - strong Friday I

    by , January 18th, 2013 at 09:02 PM (After a long rest)
    Was feeling good today so hopefully I will do weel at the meet tomorrow. More quality and distance than normal today.

    Warm up

    400 free
    6x50 drill
    6x100 kick 50 swim 50 on 1.40
    10x50 on 35

    Main sets

    2x(200 long strokes with no breathing inside the flags on 3min, 50 wi last 12.5 AFAP on 45, 100 with second 50 fast on 1.20, 2x25 no breathing on 30)
    16x25 with turns done as 4x(2x25 on 15, 2x25 on 20)
    12x25 with flippers under water on 30

    Warm down

    600 easy

    Total 4000
    Categories
    Swim Workouts
  6. Friday, January 18, 2013

    by , January 18th, 2013 at 06:19 PM (I swim, therefore I am)
    This is my 100th Blog Post! Hurray...

    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 58, pool at 78, 100% water clarity.
    Sunny sky with humidity at 49%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    1000 FR as;
    2(250 K, 250 S/snorkel) build each 250 100-100-50

    *Set 2*
    1000 BR as;
    2(250 K, 250 S/snorkel) build each 250 100-100-50

    *Set 3*
    1000 Fly as;
    2(250 K, 300 DR/S as 6(12.5/RA, 12.5/LA, 25/FAST)

    *Set 4*
    4(4x12.5 AFAP on :30 RI, 1:00 Rest)
    a round each of FR, BR, FLY, FR

    Warm Down
    300 FR DPS ABPT

    Comments
    The morning was a cold "winter" morning in SWF with air temp of 49 at 6am, and then "only" 55 by 10am. After calling both pools which were closed, but "might open later" I made the choice to swim at my HOA pool about 400 yards from my house. In this way I was able to make sure I get in the water today, and still be home before my kids arrive later in the afternoon by the school bus.

    Sets 1-4: Endurance, Speed, Speed play, FR-Fly-BR, Kicking

    Updated January 19th, 2013 at 08:16 AM by fdtotten

    Categories
    Swim Workouts
  7. Thursday, January 17, 2013

    by , January 18th, 2013 at 06:10 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 74, pool at 82, 100% water clarity.
    Cloudy skies with humidity at 70%

    Warm up
    1000 Swim as RIMO by 250

    *Set 1*
    400 BR K
    3x200 BR on :20 RI as 50K-150S with snorkel

    *Set 2*
    400 DK as 100/bd-100/bk
    600 Fly as 25RA-25LA-25S

    *Set 3*
    400 BK kick, 8 SDK off walls
    3x200 Bk on :20 RI as 50Double Arm DR, 150S

    *Set 4*
    1000 FR Steady State swim w/snorkel, paddles

    *Set 5*
    2(3x50 on 1:15, 1:00 rest)
    Desc 1-3; 30-29-28
    Steady; 28-28-28

    Warm down
    200 EZ

    Comments:
    It worked out better for time and driving logistics to swim at FMAC. Low intensity workout with a small speed set at the end to keep me honest.

    1/18/12 - I had to post this a day later since yesterday afternoon the fan of my hardworking ACER AS5742Z laptop gave out, causing it to overheat and so I could only run for 20-30 minutes after each startup or wakeup. This is the first issue in four years, so I am not complaining, and will install a new fan ASAP. Meanwhile I have commandeered my wife's ThinkPad for now, as she is using her new iPad almost exclusively, other than her iPhone.
    Categories
    Swim Workouts
  8. Workout 01/18/13:

    by , January 18th, 2013 at 05:28 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill for warmup

    35 x 100 on 1:30, done as:
    1-5 = 50 kick, 50 FR with snorkel (1:25s)
    6-10 = FR with snorkel and agility paddles (1:16s)
    11-15 = FR with snorkel (1:11s)
    16-20 = BK (1:22s)
    21-30= odds FR, evens IM (mostly drills)
    31-34= various
    35 = Fast one: went 1:01

    50 EZ

    4 x 25 on :30
    - Stroke IMO Burst and cruise
    4 x 50 on 1:00
    - 25 stroke IMO, 25 FR ez
    4 x 75 on 1:30
    - 50 FR ez, 25 stroke IMO

    300 loosen and out
    (Solo/Rec/5050yds/85 min)
    -------------------------------

    This qualifies as my longest pool practice as a master. Decided to break up the 100's to keep the repetition from getting old; it was interesting that throughout my lanemates would change; went from three to five at one point! I kinda miss using the swimp3; need to find those and charge them up for some entertainment during practices.

    Going out with my wife tonight to a coffeehouse music thing at a friend's church, then I'll coach tomorrow morning and swim myself after lunch before heading down to spaghetti dinner to help a cousin's church raise money for a new roof in the spring. It'll be a busy weekend off for me, which I like.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -01/21/2013

    by , January 18th, 2013 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 x 100 kick 2:10
    8 X 50 kick 4 on 1:10 4 on 1:00
    1 X 100 swim

    2 X (3 X 250 4:15
    #1: 100 fly/150 free
    #2: 100 back/150 free
    #3: 100 breast/150 free

    2 X (10 X 25 :30 #10 on 1:30
    All fast, all choice.

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  10. Long course and I wasn't alone

    by , January 18th, 2013 at 08:15 AM (Mixing it up this year)
    Today's workout I had company a young swimmer. We managed ok.

    500 free
    500 free kick w/zoomers
    500 free pull w/paddles & bouy & snorkel
    4x50 as 25 fly kick out 25 swim w/fins
    200 fly kick w/fins
    200 back kick w/fins
    4x50 as 15m kick 30m swim 15m kick
    200 ez

    Today 2500 meters
    Categories
    Swim Workouts
  11. Thurs, Jan. 17, 2013 7:00-9:00pm

    by , January 18th, 2013 at 01:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free, 400 Kick w/ board, 400 Free Pull
    (1200/1200)

    10 x 100 Free @ 1:30 stretch out (1:12-1:15s)
    (1000/2200)

    12 x 75 Free Pull @ 1:30 Desc. 1-3 w/ 3 stroke breathing (went :55ish/:51ish/:46ish)

    100 EZ
    (1000/3200)

    Main Set:

    On the following I substitued all Fly for Backstroke, as my shoulder is a bit under the weather lately...but only for Fly swim. Free Pulling and other stuff doesn't bother it at all.
    400 IM relaxed (Ba, Ba, Brst, Fr)
    4 x 100 Sprint 1 of each stroke @ 2:00 (1:12/1:12/1:19/1:00)
    300 IM relaxed
    4 x 75 Sprint 1 of each stroke @ 1:30 (:55/:56/???/:45)
    200 IM relaxed
    4 x 50 Sprint 1 of each stroke @ 1:00 (:32/:33/:37/:27)
    100 IM relaxed
    4 x 25 Sprint 1 of each stroke @ 1:00 (just went fast)

    100 Free EZ
    (2100/5300)

    4 x 25 Free Sprint @ :45 (I like sprint 25s)

    300 EZ and out

    ---------------------------------------
    5700 Yards
  12. Thursday 1/17/13

    Thursday 1/17

    AM Crossfit + SCY and PM SCY

    Crossfit:

    Warm-up:
    ladder drills
    4x :20 on/:10 off for the following:
    sit-ups
    lunges
    line jumps
    mountain climbers
    plank

    Strength W.O.D.
    Deadlift:
    5 @ 80
    5 @ 100
    5 @ 120
    3 @ 140
    3 @ 160
    max @ 180 (I did 15...go until you can't lift or form breaks down, for me it was the latter)

    W.O.D.
    for time:
    3x
    12 med ball push-ups (20 lb ball)
    24 kettle bell swings (53 lb kettle bell)
    6 toes to bar

    Final time: 4:16

    AM swim:

    200 FR
    100 BR kick
    200 FR
    100 scull

    6x50 @ 1:00 25 drill/25 DPS (alternated fingertip drag/B&A drill)
    4x50 @ 1:05 V.S. FR kick w/ board

    100 EZ

    Total: 1200

    PM swim:

    500 swim (200 FR/50 BK)
    10x100 (did FL/FR/BK/FR/BR in sets of 2)
    1 @ 1:40 k/dr
    1 @ 1:30 dr/sw

    3x100 @ 1:50 FR kick AE
    3x300 @ 3:30 RED HR (3:09, 3:11, 3:14)
    3x100 @ 1:40 FR kick AE
    3x200 @ 2:15 D1-3 (2:12, 2:09, 2:07)
    3x100 @ 1:30 FR kick AE
    3x100 @ 1:05 BLUE HR (:58, 1:00, 1:02)

    8x50 @ 1:00 V.S. FR

    4x
    100 dive FAST (54.3, 54.2, 53.3, 54.2)
    100 EZ (done after all 4 heats had finished their 100, one heat at a time)

    4x100 @ 1:40 scull/sw/dr/sw

    Total: 5800
    Categories
    Swim Workouts
  13. Week 15 - late on Thursday

    by , January 17th, 2013 at 10:24 PM (After a long rest)
    Work has been very hectic since I got back from my vacation over Christmas and new year. Today I had Brazilian and Irish visitors, in the office and never left until almost 6pm. My wife insisted I ate dinner with my kids and parents, which turned out to be fun since the kids were feeling better. I got to the pool at 7.15 and only swam for 30 mins so it was more of a stretch swim, which felt good.

    400 swim
    400 drill
    400 pull
    4x25 fastish
    400 back and free by 25
    400 free

    Total 2100
    Categories
    Swim Workouts
  14. Thursday, Jan. 17

    by , January 17th, 2013 at 08:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    12 x 25 shooters w/fins @ :40-:45
    -- 4 belly, 4 back, 4 right side
    50 EZ
    4 x 50 burst + cruise @ 1:15, fast hands breast
    50 EZ
    8 x 25 burst + cruise @ 1:00, flip mimic drill
    125 EZ
    2 x (25 AFAP back from blocks + 75 EZ)
    125 smooth DPS free

    Total: 1850


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

    My eyes feel much better today. Just did an easy speed workout. I am certainly now feeling recovered from my first month of hard training after some involuntary time out of the water and easy workouts.

    I really like my "flip mimic drill." I may inflict this one on my HIT followers. Today, I did 15 fast kicks. Starting on my back, rotating to the side and then onto the belly -- just like a free flip turn. Side SDKs may be a new project for me.

    The meet is now up to 148 swimmers. Seems like a lot for a MD series meet. Only a couple PV swimmers though. Not too much time between 100 fly and 50 free ...

    USS is going to include the stroke 50s at World Trials. http://swimswam.com/usa-swimming-to-...worlds-trials/ Maybe one day someone in the US will actually train like a sprinter. http://www.swimmingscience.net/2011/...sprinters.html

    Updated January 17th, 2013 at 09:54 PM by The Fortress

    Categories
    Swim Workouts
  15. Thu Jan 17th, 2013 LCM Freestyle

    by , January 17th, 2013 at 04:14 PM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in 1st
    LCM UT Swim Center main pool
    Swam with Tyler, Todd, Chris, Korey, & David

    Warm up
    went around 800

    Main Set

    16 x 100 FR odds on 1:25 evens on 1:20

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -01/18/2013

    by , January 17th, 2013 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    4 X 100 1:40 1:30
    Two rounds. round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 50 @85/90% 1:15
    1 X 100 easy 2:00
    Four rounds, choice.

    1 X 400 IM 7:00
    1 X 400 free 6:00
    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free -

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  17. 01.17.13 - Thursday workout

    by , January 17th, 2013 at 10:38 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Aundrey and Roger. Roger's wife sent blueberry muffins for post-practice consumption. Yum!

    SCY

    600 Warm up
    4 x 100 - 2:00
    * odds IM drill
    * evens kick
    4 x 50 - 1:00 descend to 200 pace
    50 Easy


    5 x 100 kick w/fins - 2:00
    #1 alternate 25 fast, 25 Easy
    #2 alternate 25 Easy, 25 fast
    #3 25 shooter/25 Easy kick on back/50 fast @ 100 pace
    #2 alternate 25 Easy, 25 fast
    #1 alternate 25 fast, 25 Easy
    100 Easy


    1 x 50 AFAP (Br - :37)
    150 EZ


    3 Rounds of
    * 3 x 100 IM focus - 2:00
    * Round 1 - smooth, perfect turns
    ** 75 fly/25 back
    ** 75 back/25 breast
    ** 75 breast/25 free
    * Round 2 - 200 pace
    ** 50 fly + :10 rest + 50 back
    ** 50 back + :10 rest + 50 breast
    ** 50 breast + :10 rest + 50 freee
    * Round 3
    ** 25 AFAP fly + :15 rest + 75 smooth free
    ** 25 AFAP back + :15 rest + 75 smooth free
    ** 25 AFAP breast + :15 rest + 75 smooth free
    150 Easy


    10 x 25 - :45 w/ankle straps <- I really dislike these things

    5 x 200 IM - 3:00, 2:55, 2:50, 2:45, 2:40

    8 x 25 IM Order - :30
    6 x 50 Kick - 1:00
    1:00 Rest
    6 x 50 Kick w/ fins - 1:00 (mixed in some shooters)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  18. Sluggish but did have a few good swims

    by , January 17th, 2013 at 09:04 AM (Mixing it up this year)
    Overall I still feel sluggish. My foam roller is my life saver and has been helping to resolve the shoulder issues. Now I am on to the nutrition part. I need to loose about 25 pounds and am trying to get serious about it. I realize my strength may not be there during the rest of this winter season. If I can get rid of this weight then I can get back some of my speed.

    So I sacrifice caleries and put in all kinds of workouts.

    500 free every 4th lap back
    500 free kick w/zoomers

    5x100@1:30 w/paddles as 50 free/50 back went 1:24, 1:27, 1:27, 1:27, 1:29

    8x25@:45 fly w/kickboard as a bouy
    200 fly kick on back w/monofin
    8x25@:45 FAST fly w/monofin held :15

    500 free w/snorkle alternate 100 swim/100 catchup drill at the hips

    Total 2600 yards
    Categories
    Swim Workouts
  19. Wed, Jan. 16, 2013 7:00-9:00pm

    by , January 17th, 2013 at 01:58 AM (Fast Food Makes for Fast Swimming!)
    This ended up being a heavy on the kicking, light on the arms day, which was nice for a change. Basically a recovery day...though the intervals don't exactly show it. My body just doesn't fatigue nearly as bad by doing kicking only.

    Warmup:

    600 (25 Free/25 V-Sit/25 8-3-8 Free Drill/25 V-Sit)
    (600/600)

    400 Flutter Kick w/ fins (I did no fins)
    4 x 100 SDK w/ short fins @ 1:20
    300 Flutter Kick (no fins again for me)
    3 x 100 SDK w/ short fins @ 1:20/1:20/1:15
    200 Flutter Kick (no fins)
    2 x 100 SDK w/ short fins @ 1:15/1:10 (made 'em going 1:10s on both)
    100 Flutter Kick (no fins)
    1 x 100 SDK w/ long fins (borrowed from the YMCA's supply) @ 1:05 (went :57)
    (2000/2600)

    5 x 100 Free Pull @ 2:00 focus on roll/stretch/3 stroke breathing (was 1:12s w/ 11 SPL)
    (500/3100)

    400 IM Kick w/ board
    4 x 50 Flutter Kick w/ board @ :55 (:48s)
    300 Breast Kick w/ board
    3 x 50 Flutter Kick w/ board @ :50 (:47s)
    200 Streamline Back Kick
    2 x 50 Flutter Kick w/ board @ :45 (:42/:44)
    100 SDK on back
    1 x 50 Flutter Kick w/ board @ :40 (:38) only got beat by one 13 year old girl
    (1500/4600)

    300 Free Swim, 3 stroke breathing
    (300/4900)

    4 x 50 Sprint Free @ 1:30 (went :29/:28/:28/:26)
    (200/5100)

    300 EZ and out

    ---------------------------------
    5400 Yards (3500 was kick)

    Not bad for being mostly kicking today...but like I mentioned...I'm not really tired tonight.
  20. Week 15 - PM Stretch

    by , January 16th, 2013 at 10:19 PM (After a long rest)
    I was in an all day meeting at work today and stiffened up as the day went on. I phoned my wife and got the ok to go do a swim this evening. Our masters workout in the evening is very similar to the morning workout so I spoke with the coach and he set me some recovery sets.

    Warmup
    400 free
    6x50 catchup

    Main set
    12x100 focus on stretch during catch on 1.25
    3x400 IM twitch with 30 seconds rest between sets
    6x100 kick with flippers

    warm down
    200 easy free

    total 3900

    Still sore at the top of both my lat's. I took some ibuuprofen when I got home and hopefully I will feel better tomorrow. I planned on doing weights again tomorrow but with my first meet this weekend I am second guessing. I guess I will have to see how I feel tomorrow.
    Categories
    Swim Workouts