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Swim Workouts

  1. Wednesday, April 11, 2012 5:00pm

    by , April 11th, 2012 at 11:03 PM (Fast Food Makes for Fast Swimming!)
    I'm kind of enjoying these afternoon swims that I've been doing this week. My body is definitely more awake, but on the downside it has the muscle fatigue of 8-9 or so hours of maintinence work (which can be unknown day to day). Today was a killer...the radio kept calling me this way and that. I just wanted to get out of there today...but ended up having to stay almost an extra hour to fix one of those disasters that always happens 5 minutes from the end of shift!

    Swim:

    5 x 100 Free @ 1:30

    8 x 75 Free Pull @ 1:00 (:51-:52s)

    4 x 50 Kick w/ board @ 1:00 (:45-:48s) legs tired today

    200 Free EZ

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

    4 x 250 Free Pull Descend both interval and pace
    • 1 @ 3:40 (went 2:55)
    • 1 @ 3:30 (went 2:52)
    • 1 @ 3:20 (went 2:49)
    • 1 @ 3:10 (went 2:44)
    • adds up to an 11:20 1000 time. Not too shabby
    16 x 25 Kick w/ board @ :35 (just went through the motions...going :25s or so)

    ----------------------------
    3000 Yards
  2. Wed., April 11

    by , April 11th, 2012 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 caterpillar fly drill @ :15 RI
    10 x 25 shooters w/fins @ :40
    5 x 50 breast @ 1:05
    50 EZ
    10 x 25
    odds = easy speed free @ :30
    evens = EZ
    50 EZ
    8 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 2100


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


    Still feel kinda blah in the water. And had calf cramps for the third day in a row. I'm heading off for a massage shortly, so hopefully that will work out some of the kinks.

    A friend sent me this link today:
    http://www.swimmingworldmagazine.com...zine/30261.asp. I'm very honored to be a runner up. A friend asked "Who is Lynn Marshall and do we need a lead pipe?'' lol. I replied that she is very speedy and swims a zillion events, unlike moi.

    I learned last night that Fort Son finally got a diagnosis after many many tests and feeling bad for almost 4 months: celiac disease. It certainly fits his symptoms and I'm cross with myself that I didn't think of it. I couldn't sleep last night due to worrying. I'm glad the hematologist he was seeing for low ferritin thought to test for it. I fed ex'd him a care package of gluten free goodies. He is bummed, but was getting very depressed about a lack of diagnosis and feeling like he was letting his teammates down. So knowing what is wrong is preferable. This is a real pita for a college student. No beer and pizza?! From what I can glean, he was doing well in my fairly gluten free kitchen, but the excess gluten + beverages at college may have been a tipping point. I already have appointments for my daughters to be tested next week.

    On Friday, Mr. Fort is heading up to Boston for marathon weekend. He has been nursing some nagging injuries as well and is looking forward to cycling when it's over. He will get to see Fort Son's boat/team race Harvard on Saturday, Lil Fort is racing in the Boston 5K on Sunday and then Mr. Fort runs on Monday with his training partner. I am missing all that fun, but having fun with Jimby, SwimStud and Chicken of the Sea who arrive on Friday afternoon. I'll go out to Mason to watch them swim the distances events. I am heading up to Hanover to see my son the weekend after Nationals for parents weekend. I haven't seen him since Xmas since he was with his team on a training trip over spring break. I really miss him.

    I really really need some sleep. That would likely zap the blahs.

    Updated April 11th, 2012 at 04:48 PM by The Fortress

    Categories
    Swim Workouts
  3. Wed Apr 11, 2012

    by , April 11th, 2012 at 02:47 PM (Ande's Swimming Blog)
    Wed Apr 11, 2012

    Next Meet is this weekend
    I'm torn between my desire to train with my need to rest, I also must start lifting weights soon.
    Nitro Masters Open
    Sat April 14, 2012
    entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip the 50 fr, 2 br or 1 IM
    Maybe I could get one of the fast nitro kids to swim as my proxy

    For several months I've had a nagging left hip injury, most of the time it doesn't hurt but when I get in certain positions, like curled up for a turn or sitting up when I'm laying down, I feel it. I haven't seen a doctor about it. Sometimes I aggravate it just by sitting in my car, so I remind myself to sit gently. It's annoying.

    Whitney Coached LCM & SCY
    5:00 - 6:30 dove in at 5:18
    (went to bed around 11:15 so I set my alarm for 4:30)
    started LCM in main pool then moved to diving well SCY just before 6:00 am

    swam with Tyler David, & Mike

    Warm Up
    400

    Main Set

    4 x 200 fr on 2:50 (aerobic, swim at 5k pace & get around 15 sec rest)
    held 2:35-2:38's

    assigned 4 x 100 done 50 fl fast 50 moderate
    did: 25 fast 25 easy

    assigned: 4 x 200 fr on 3:00
    (aerobic, swim at 5k pace & get around 15 sec rest)
    did 2 then did 100's

    (moved to diving well so UT men & women could train LCM)

    assigned: 4 x 100 done
    50 bk fast 50 moderate
    did: 25 fast 25 easy

    assigned: 4 x 200 fr on 3:00
    (aerobic, swim at 5k pace & get around 15 sec rest)
    did 4 x ( 2 x 50)

    assigned: 4 x 100 done
    50 br fast 50 moderate
    did: 25 fast 25 easy


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  4. Workout 04/11/12:

    by , April 11th, 2012 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    I got up early this morning for a swim before work, and joined in at the end of the triathlete train that was churning up the fast lane. Well, they saw me after the first swim, and bumped me to the driver's seat ...

    w/u:
    2 x 150 (speed play)
    3 x 100 (speed play) - did strokes
    2 x 50 (speed play)

    Everyone left at this point so I plodded along with:
    4 x 100 kick on ~ 2:00
    8 x 100 swim on ~ 1:30
    - Did 2 FR, 2 BK, then
    - Build a 100 FLY over 4 (timed - 1:07.66)

    200 loosen and out (somewhat solo/Rec/2000yds/40 min)
    ----------------------------

    Good swim today, and it was fun to spend my warmup period with the group. There were six folks there today, so no room for anyone no joining in. I have been playing with nutrition type stuff, and swam the last two mornings on an empty stomach (just water). I read on the marathon swimmer site that is helps to get the body to burn fat over the food in your system, so other than feeling a little woozy until I get some breakfast I only notice that I am not as peppy in the water. Probably a good thing.

    Updated April 27th, 2012 at 05:55 PM by rxleakem

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -04/16/12

    by , April 11th, 2012 at 12:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 150 2:30
    5 X 100 1:30

    6 X 50 kick 1:15
    1 X 100 easy

    8 X 100 2:00
    50 stroke/50 free

    1 X 400 free 6:00
    1 X 300 IM 5:30
    1 X 200 kick 4:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4050Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/13/12

    by , April 11th, 2012 at 12:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    1 X 300 5:30
    4 X 100 1:45
    1 X 400 -

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four rounds

    1 X 200 kick 5:00
    8 X 50 kick 1:20

    8 X 200 free
    3 on 3:30
    3 on 3:20
    3 on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/12/12

    by , April 11th, 2012 at 12:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45
    2 X 250 4:15

    10 X 100 1:45
    50 moderate/50 build

    8 X 50 kick 1:20

    2 X 400 6:40
    2 X 300 5:00
    2 X 200 3:20
    Second swim faster than the first on each distance.

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  8. Tuesday 4/10/12

    Tuesday 4/10

    PM only SCY + Crossfit

    Crossfit:

    AMRAP 10:00

    10 x toes to bar
    10 x squat jump to streamline
    20 x bumper plate ground to overhead (45 lbs)

    2:00 rest

    3:00 Turkish get-ups (5 lbs)

    Swim:

    600 (200 swim/100 kick on side)
    9x200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 Hold low red HR

    Breaststroke work:

    6x25 @ :35 rocket man drill
    4x100 @ 2:00 50 closed fist/50 open fist w/ buoy
    6x25 @ :35 rocket man drill
    4x100 @ 1:45 50 closed fist/50 open fist swim

    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  9. 04.11.12 - Wednesday workout: Feeling better

    by , April 11th, 2012 at 08:31 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Pool temp 84-85. Feeling much better today. Not quite 100% but I was able to recover much better today.

    SCY

    400 Warm up

    6 x 50 - :45

    12 x 100 - 1:15 (Lead 300, draft 900)
    50 Easy

    4 Times through (IM Order for stroke by iteration)
    * 100 Pull - 1:30
    * 25 Stroke/75 Free - 1:35 (1:25 last iteration)
    * 50 Stroke/50 Free - 1:40 (1:20 last iteration)
    * 75 Stroke/25 Free - 1:45 (1:15 last iteration)
    * 100 Stroke - 2:00 (1:10 last iteration)

    200 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  10. Tuesday, April 10, 2012 5:15pm

    by , April 10th, 2012 at 10:03 PM (Fast Food Makes for Fast Swimming!)
    Just got in a for a semi quick swim. Some semi hard efforts, and other strokework. Felt pretty good though.


    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20 (1:05, 1:04, 1:03)
    2 x 100 IM @ 1:30 (1:14s)
    4 x 25 Kick w/ board @ :30 (:20s)

    12 x 50 @ 1:05
    4 Fly, 4 Back, 4 Breast (all strokes did 25 SDK on back/25 Fast stroke swim)

    8 x 50 Kick w/ board @ 1:00 (:43s)

    ------------------------
    2000 Yards

    Lap lanes were getting crowded for some reason at this point so I got out. I think the triathletes are coming out of hibernation now!
  11. Tuesday, April 10

    by , April 10th, 2012 at 04:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/fins
    16 x 50 w/fins @ 1:00
    odds = back
    evens = breast
    100 scull
    100 EZ

    Total: 2150

    Stretching/Yoga/Rehab, 45 min


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

    Had nothing in the pool today. Legs felt really heavy. I had 5 vials of blood taken right before the workout, which didn't help. And my 8:00 pm speed workout last night was too close to this one, I fear. Or else the dread allergies are taking over ...

    But no big deal -- Il Garbagio was on the menu anyway! Will sprint some tomorrow and then just cruise for a couple days for Zones. Or I may just cruise tomorrow too; my body is screaming for recovery. Plenty of speed work to be had over the weekend.

    There are 443 swimmers entered in Zones with the entry deadline tonight. Looks like I'm at my usual 33% rate for end lanes. I considered reverse sandbagging the 100 breast, but I wasn't sure I'd go faster than my current seed time. At least at Nationals where they seed by age group, I won't be in an end lane.

    I was notified that I was PV Female Swimmer of Year in meters, which is pretty cool.

    Updated April 10th, 2012 at 08:34 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  12. Another Good Day... But I Need a Rest Day

    by , April 10th, 2012 at 01:57 PM (Year Three: The Road Back)
    Today in the pool was another good day. My plan is to slowly increase the length of the freestyle swims I can accomplish without fins. Now, when I say slowly, I mean S - L - O - W - L - Y. Of course, it feels so much slower than that. But... I also have now swam two days in a row and while my shoulder is not hurting (as in "Uh oh... messed it up again), it is hurting (as in "I need to take the day off tomorrow"). So, that is my plan.

    I also get to coach Wednesday, Thursday, and next Monday. It makes it so much easier to give myself permission to not swim when I get to be on deck helping others achieve their goals. My goals will come... but not if I push too hard and do further damage. So...

    Here's what I did today:

    100 Warm-Up (chatting again....)
    12 x 50 on 1:05 (1 & 2 one arm fly w/ fins, 3 & 4 back w/ fins, 5 kick, 6 one arm fly w/ fins; 7-12 same pattern)
    5 x 100 on 1:50 (odd: free pull using fins to float legs; even: kick)
    8 x 50 on 1:05 (1 & 2 one arm fly w/ fins, 3 & 4 back w/ fins; 5-8 same pattern)
    1 x 200 Kick on 4:00
    8 x 25 Kick fast on :40
    8 x 50 on 1:20 - NO FINS ROUND (odd: freestyle; even: one arm fly)
    200 Cool-Down

    Whew.... one arm fly is one thing with fins on - with fins off, it's still a blast! Here's to hoping that once I can get back to full fly stroke all the one-arm fly drills will really pay off!

    Off to see my shoulder surgeon for another post-op check up. Wish me luck!

    Enjoy your swims today!
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -04/11/12

    by , April 10th, 2012 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout. Last day before the meet.

    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice. Fins optional.

    2 X {3 X 100 free 2:00
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

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

    1 X 75 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2125Y
    Categories
    Swim Workouts
  14. 04.10.12 - Tuesday workout: swimming sick

    by , April 10th, 2012 at 09:28 AM (Pete's swim blog)
    Swam /w 2 x Dave and Howard. Pool temp ~84. Feels like something has taken root and is now growing in my sinus cavities. Unfortunately, my body seems to be diverting all available resources to that issue and not to recovery from swimming. Took some PM decongestant last night so at least I slept. I always have weird dreams with PM medication. Yesterday, I had speed but no endurance. Pretty much the same today. Workout intervals were out of my league. We made some modifications and took a few unscheduled breaks.

    SCY

    400 Warm up

    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 (Fastest/Slowest/Fastest)
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 (2nd Fastest/2nd Slowest/2nd Fastest)

    400 IM - 5:40 (5:45)
    4 x 75 Kick - 1:15 (changed to all br kick at this point)

    2 x 200 IM - 2:45
    4 x 75 Kick - 1:15 (Br kick)
    Made the first one and then faded a little. Caught back up to the interval on the kick

    4 x 100 IM - 1:30 (Try to make 1:20s - 1:20, 1:20, 1:22, 1:22)
    4 x 75 Kick - 1:10 (Br kick)

    50 Easy

    400 IM Timed (5:43) Pretty bad effort. Just didn't have the energy to hold together for 400 yards.

    100 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  15. Monday, April 9, 2012 5:00pm

    by , April 9th, 2012 at 10:11 PM (Fast Food Makes for Fast Swimming!)
    Swam at the YMCA in lap swim alongside my daugter's swim class in the next two lanes over. Jeez they make a lot of waves!!

    5 x 100 Free @ 1:30 w/up (1:07-1:08s)
    5 x 100 Free Pull @ 1:20 (1:05s)
    10 x 50 Kick w/ board @ 1:00 (:44-:45s) legs kinda dead

    100 Fly Drill EZ

    12 x 25 Fly Fast @ ~:30-:40 depending where I could fit in with the 3 people in the lane with me.

    100 Free EZ

    8 x 25 Flutter Kick w/ board @ :40 (:21s)

    6 x 50 Free @ (1 each) 1:00, :55, :50, :45, :40, :35
    goal to hold :30s
    made :30s/:29s

    100 EZ

    --------------------------
    2600 Yards

    ================================

    Not sure how much swimming I'll be able to get in this week. Probably only at the YMCA lap swims for the first part of the week while my older daughter is in the pool.
    My wife is over with my son @ Seattle Children's for Monday thru Wednesday this week for a tonsil/adnoids removal for my son. He's always had problems with his breathing at night, and this should help. Because of his prior seizure condition, they're going to hold him overnight as well, just to be sure everything is good. Prayers for Benjamin! He's in good hands over there.
    ...and my mother-in-law comes back on Sunday as well!!
    ...which is actually a good thing, because I get more assistance with the kids at night (and can swim more).
  16. Monday, April 9

    by , April 9th, 2012 at 10:04 PM (The FAF AFAP Digest)
    Saturday:

    Off, as usual.


    Sunday:

    Pool & Gym closed.
    Did 45+ minutes of rehab, stretching and yoga


    Monday:

    Nighttime Swim/SCM @ Gym:

    Warm up:

    600 various
    6 x 50 caterpillar fly drill @ :15 RI
    4 x 100 back/breast @ 2:00
    50 EZ

    Speed Work:
    -- with fins

    10 x 25 burst + cruise @ 1:00
    50 EZ

    16 x 25
    odds = EZ speed free, emphasize kick
    evens = EZ
    -- couldn't see the pace clock from one end. did these as 50s on about 1:30
    50 EZ

    1 x 50 AFAP breast
    -- 31ish
    -- mega calf cramp
    100 EZ

    4 x (25 AFAP + 50 EZ) @ lots of rest

    100 EZ

    Total: 2650 meters


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

    Had a long drive back from Pittsburgh. Couldn't leave until after lunch and ran smack into rush hour traffic. I got home just in time to drive swim team carpool. Went to my gym while Lil Fort was there. I was super lucky to get a lane and the pool was 84 instead of 86. So I got more in than the stretch out swim I had expected. Everything felt very cranky during the car ride, but better after the swim. Had quite a few calf cramps during the workout, but I have a long overdue magnesium injection on Wed. I'm also doing a body work trifecta this week to try to speed healing of the shoulder/neck or at least manage it through Nats -- acupuncture, massage and ART. I am still hoping to go to Omaha in July. But I'm going to punt any definitive decision and purchasing of plane tickets until mid May. May looks to be a crazy month; I'm traveling every weekend. Speaking of that, I need sleep! I sleep like crap when I travel.

    Updated April 9th, 2012 at 10:11 PM by The Fortress

    Categories
    Swim Workouts
  17. Workout 04/09/12:

    by , April 9th, 2012 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Lazy descend ladder:
    500 Noah's Ark pull with buoy
    4 x 100 Kick
    4 x 75 Indiana IM's (the kind PWB does)
    4 x 50 Quarter's strong FR
    4 x 25 o- under H20, e- sprint

    4 x 75 moderate
    100 w/d
    (solo/Rec/2500 yds/50 min)
    -------------------

    Back in the water, finally! Oh well, my plan right now is to keep swimming, and I am torn in three directions:
    1. I am going on vacation this Friday for 10 days with the family, and don't know what the prospects for swimming are going to be)
    2. We have the Bennington Mini-meet the weekend after I get back (April 28) and I want at least a little speed (100 Fly) and conditioning (400 IM). At least I'll be walking a lot on vacation.
    3. Open water season is coming I don't want to switch gears to distance stuff until after the first two points.


    Oh well ... I will probably just keep plugging with these interesting hodge-podge sets until after the swim meet. At least we are getting entries coming in, and I received promo stuff from USMS to give out at the meet, so all the plans are in place for that. I made lodging reservations for the Kingdom Swim, but I am really looking to rent a cabin for the weekend, as it will likely be cheaper than the motel. At least I have someplace to stay.
    Categories
    Swim Workouts
  18. April 8, 2012

    Warm-up (1200)
    4 x 100 @ 1:40
    4 x 100 @ 1:45, 50 catchup / 50 swim
    4 x 100 @ 1:35, 25 catchup / 75 swim

    Set I (300 / 1500)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (1400 / 2900)
    2 x 100 @ 1:50, perfect stroke
    4 x 100 @ 1:35, 1:30, 1:25, 1:20
    4 x 50 @ :45, :50, :55, 1:00 active recovery
    2 x 100 @ 1:50, perfect stroke
    4 x 100 @ 1:20, 1:25, 1:30, 1:35

    Wrap-up (200 / 3100)
    2 x 50 @ 1:15 no-breather, pull with buoy
    100 easy

    * 3100 *
    Categories
    Swim Workouts
  19. April 7, 2012

    Warm-up (1000)
    200 swim
    3 X 100 free @ 1:50 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (400 set / 1400 total)
    8 x 50 kick @ 1:10

    Set II (2800 / 4200 total)
    4 x
    • 2 x 100 @ 1:45, perfect stroke
    • 4 x 100 @ 1:35, target race pace
    • 2 x 50 @ :50 active recovery


    Set III (400 / 4600)
    3 x 100 back @ 1:45
    2 x 50 @ 1:15 no-breather

    * 4600 *
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -04/10/12

    by , April 9th, 2012 at 01:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300
    Choice. Fins optional.

    10 X 50 1:20 choice
    #3-6-9 are fast #10 is easy

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

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2100Y
    Categories
    Swim Workouts