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Swim Workouts

  1. Monday, May 20, 2013

    by , May 20th, 2013 at 03:49 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 77
    Sunny, humidity at 82%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU

    *Set 1*
    3000 FR Ladder Swim as;
    200 Steady, 100 Fast
    200 Steady, 200 Fast
    200 Steady, 300 Fast
    200 Steady, 400 Fast
    200 Steady, 300 Fast
    200 Steady, 200 Fast
    200 Steady, 100 Fast
    ---200 BK Swim

    *Set 2*
    1500 FR Ladder Swim as;
    100 Steady, 50 Fast
    100 Steady, 100 Fast
    100 Steady, 150 Fast
    100 Steady, 200 Fast
    100 Steady, 150 Fast
    100 Steady, 100 Fast
    100 Steady, 50 Fast
    ---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel
    ---4x100 FR on 1:45 w/ fins *1:20s DPS SPL/22-24

    *Set 3*
    3x300 FR on 2:00 min rest w/fins as:
    3x100 on :10 rest *1:13, 1:14, 1:14
    1x300, *3:46
    3x100 on :10 rest, *1:12, 1:14, 1:13

    Warm Down
    200 EZ BK/FR
    Dryland bands

    I have been struggling in my workouts from the last week of April. During the last two weeks I felt when swimming I had aged 10 years as my training times were getting slower, my arms and legs aching, and perceived effort was distorted. In swimming FR, 100s at 1:16 effort were 1:19/1:20, 200s at 2:32 effort were 2:44, etc. Then just last week I did a 800 TT in 11:10, far off the 10:42 in early April. I just seem to be regressing getting slower and slower. I did have an on/off stomach virus that kept me out of the water several days. My annual checkup with my doctor is in June so I certainly have my list of items to discuss. For now, I will continue making my best effort along with participating in the Pan Pacific Championships in June.

    I felt better in the water today than the last two weeks and was actually able to swim more than 4000 meters. Swimming FR as steady/fast seems to help me from getting lost and falling apart, with being able to recover with steady swimming after a harder effort. But still on the fast 300 and 400 it was an effort to keep my stroke strong in the last half when my arms start aching again.

    When warming down after set 2, I saw my friend Jose warming up in the far lane. We found two lane side by side and I finished his warm up with him, and then we did set 3 together. Now I have to put on the fins to stay with him and do the times I was doing up to about four weeks ago. Even then, it was challenging and fun to swim it together.
    Swim Workouts
  2. Workout 05/20/13: noon

    by , May 20th, 2013 at 01:56 PM (Maple Syrup with a Side of Chlorine)
    Had a productive and busy weekend at work, and now I have vacation until after Memorial Day

    200 Fr/200 BK/200 IM drill
    4 x 50 on :50 (burst and cruise IMO 12.5 yds, then DPS the rest)

    4 x 100 on 1:20 (snorkel and Agility Paddles)
    4 x 25 IMO on :30
    1 x 400 on 5:30 (snorkel)
    4 x 25 IMO on :30
    4 x 50 on :45, into 4 x 50 on :40
    4 x 25 IMO on :30
    2 x 200 on 2:40 (snorkel and pull buoy)
    4 x 25 IM order on :30

    4 x 75 on 1:20 (25 kick, 25 IMO "perfect stroke", 25 pull w/ buoy
    50 loosen
    4 x 75 on 1:15 (as above)
    50 loosen
    4 x 75 on 1:10 (as above)

    1 x Noah's Ark, but used the last 100 as loosen and out
    (Solo/Rec/4300 yds/80 min)

    The water, although a tad warm, felt soo good today. I same the main set from the Masters workout over the weekend, which has a nice mixture of distances and focuses all the while pounding out 4 x 500 pretty much on base. Since I was able to get into the adult swim early and it was quiet, I added the 75 set at the end.

    As is customary, the weather for the week is not all too great, but I have plans to work on some outside projects (firepit, two raised-bed gardens, some landscaping) so no big deal if I get wet. Swim-wise, I am on pace to ramp up yardage by committing to at least four one-hour practices a week including one long swim in preparation for OW season and the Kingdom 10 mile swim the first weekend of July. I would like to hit Lake Paren before the end of the week for a cold first splash of the year. Also, the meet from April has been correctly uploaded to the meet database - results are here:
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/2013

    by , May 20th, 2013 at 12:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100 swim

    8 X 100 2:00
    Pull free or swim IM

    2 X 200 Broken @ race pace 7:00
    Broken :10 A 100
    1 X 100 easy swim

    3 X(start-turn-finish drill

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  4. 05.20.13 - Monday workout

    by , May 20th, 2013 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ended up taking Saturday off. Saturday morning just didn't start well and the day was packed with kid's events. I thought about swimming Sunday but a solo workout didn't seem appealing and I was short on time anyway. Turns out I really just needed some rest. Felt better this morning than I have in a long time. Gives me a lot of confidence going into a taper meet in a couple of weeks.


    600 Warm up

    6 x 50 Free - :45
    8 Rounds of:
    * 100 Free - 1:10 (1:05, 1:05, 1:05, 1:05, 1:03, 1:03, 1:03, 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Felt like I had paddles on for the 100 frees. Really strong today. Only problem I had was that I got sloppy when I tried to increase my stroke rate.

    400 IM Kick Timed (6:55)
    100 Easy
    400 IM Timed (5:21)
    50 easy
    I think 5:21 is a drag suit personal best. It's not far off my meet time of 5:08. Fly was very smooth and somewhere around 1:12-1:15. I was able to put a little distance on Roger but it didn't take him long to catch me on backstroke.

    4 x 25 No Breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    2 Rounds of:
    * 50 Fly - 1:00
    * 50 Bk - 1:00
    * 50 Br - 1:00
    Cruised the first round and then swam hard on the second (:34, :40, :37)

    200 Cool down

    (4850 Total)
    Swim Workouts
  5. Week 34 - Monday

    by , May 20th, 2013 at 08:44 AM (After a long rest)
    Woke up before the alarm was scheduled to go off this morning. I was pretty tired, but got up and headed to the pool 5 mins earlier than usual. The senior racer group coach was already at the pool so I got in few minutes earlier than normal. I had a great workout and felt strong throughout.Warm up400 free with snorkel8x50 drill alternating catchup and finger tip drag drill on 50Main set8x200 pull descend 1-4, 5-8 on 2.30100 easy8x100 kick with fins on 1.308x50 alternating drill, build on 1 min10x50 on 45 holding 33 paceWarm down200 easyTotal 4400 metersToday was one of those days where everything felt good and strong. I went 2.15,2.13,2.11,2.09, 2.16,2.13,2.11,2.08 on the descending 200 pulls and felt strong. In fact on the last 200 I ran into some traffic and think I could have gone quicker. The 100 kicks we were told to do them on 1.40 but I felt good so dropped the time on these, and held about 1.10 pace with fins. The build 50s I was around 33-34, and the final 50s I held consistent 33s.

    Updated May 20th, 2013 at 10:02 PM by StewartACarroll

    Swim Workouts
  6. So disappointed Saturday so had to make it up today

    by , May 20th, 2013 at 07:39 AM (Mixing it up this year)
    Saturday morning I get to the Y ready to swim and get paged, my system had crashed and I needed to get it back up. Had my laptop in the car so I just sat in my car for 2 hours working remotely. Finally get to a point where the critical sysems are back up and the ones down no one would notice till monday so I could address those later. I also had a vendor handling another one.

    So I get out of the car to go swim and here come the guards "Someone pooped in the pool, we are closed". I thought of driving to Savannah but then remembered they were going to be closed at noon for Make a Splash. So Disappointed!

    I could have gone to swim yesterday but after poop in there I would rather not yet.

    Today became make up the yardage day.

    500 free
    5x100@2:00 free w/snorkle
    5x400@7:00 free w/paddles & bouy went 6:25, 6:27, 6:26, 6:27, 6:16
    500 free kick w/zoomers
    500 drills w/zoomers EZ

    Total 4000 meters
    Swim Workouts
  7. Sunday, May 19

    by , May 19th, 2013 at 06:56 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    100 scull w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00
    6 x 50 kick w/board & fins @ 1:00
    100 EZ
    4 x 25 shooter + 25 EZ @ 1:15
    4 x 50 single arm fly
    50 EZ

    Main Sets:

    8 x 100 w/fins @ 2:00, held 1:14-1:17 -- look, aerobic set!
    odds = smooth backstroke
    evens = backstroke kick
    100 EZ
    50 evil kick on back (felt a twang in the groin area. this happened last time I kicked on my back, so the experiment to try to improve the evil kick is ended)
    50 EZ

    4 x (50 fly @ 100 pace + 50 EZ)
    -- breathed every other stroke
    -- 29-30s
    -- I forgot to count my strokes, but it is way way way more than the 13 strokes I took in my 50 fly in Indy
    100 WZ

    Total: 2950


    I woke up (way too early for a soccer game) yesterday and felt like I was hit by a mac truck. I may have jumped back in too quickly after nationals. But I really felt like it was the weights + long course. I was useless all day. Managed to go Star Trek in the evening.

    Today, it was packed at Mason with age groupers and life guard classes. The cold water at Mason does not really agree with my lungs and I can't stay UW as long. I would prefer the temp around 81-82. I'm so used to 84 that it feels really cold when I sit on the walls as we sprinters must.

    I am feeling a bit overwhelmed looking at my schedule for the next couple months -- some travel, grad party, prom, track meets, soccer tournaments, Lil Fort going away/birthday big bash, summer league swim & meets, a mommy visit, my meet, Lil Fort's nationals (assuming she qualifies). Yikes. Plus, I think I will start getting sad about leaving my house. We finished a bit of negotiation about the home inspection. Thankfully, these buyers didn't expect a state of the art modern foundation. They still haven't gotten an appraiser in and, if they don't have a written appraisal in our hands in 7 days, they will have waived that contingency.
    Swim Workouts
  8. Multi-sport Sunday

    I enjoyed a good swim at Riverbank this morning. I didn’t have any workout buddies per se, but the pool was full of familiar faces, some of them former teammates whom I hadn’t seen in a while, so I felt like I was swimming with friends even though I did a solo workout. Today’s sets were of the spur of the moment as-my-mood-dictates sort which sometimes leaves me unmotivated and aimless, but today I stayed focused and felt like I got in some good work on some technique areas that needed addressing. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 4 x 50 drill/swim RIMO)

    8 x 50, 2 of each stroke IM order, odds = kick 25 fast / 25 easy, evens = swim build

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    50 fast FR swim with paddles (strong kick), focusing on early hip rotation
    50 FR kickboard-as-buoy pull with paddles, focusing on hip rotation

    8 x 50 kick, 25 fast + 25 easy, 1-4 rev IM order, 5-8 IM order

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    2 x 50 FR fast swim with paddles and strong kick, focusing on early hip rotation

    8 x 50, #s 1,4,6,8 fast kick, reverse IM order, #s 2,3,5,7 easy swim (order manipulated for kickboard-at-the-right-end-of-pool purposes)

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    2 x 50 FR fast swim with paddles and strong kick, focusing on early hip rotation
    2 x 50 FR kickboard-as-buoy pull with paddles, focusing on hip rotation
    2 x 50 FR with strong kick, working on all of the above

    100 warmdown

    I was really enjoying kicking long course today. My fastest 50 kicks were right at :50 (FR and FL), but my BR kick was slow and seemed like a stranger to me today. I’ll have to start spending more time with it so that we will become friends again.

    After my early swim I stretched, had a little nap, enjoyed a diner brunch, then headed out to Brooklyn for diving practice. This wasn’t our regular TNYA workout, but one with a small group of masters divers at St. Francis College. Two of their divers had visited my team’s workout this past Thursday, and had invited me to come to their Sunday afternoon practice. I took them up on it, and was glad I did—I enjoyed a good hour of going off the boards, working on my front approach. With just 4 divers and 2 boards, I got plenty of reps in, and plenty of good feedback. When I started diving my coach said that the approach and takeoff were the hardest part of diving, and the one that takes the longest to master—and that all that flipping and twisting in the air afterwards is simple by comparison. I’m beginning to see his point. I did hit a few good approaches today and could clearly feel the difference—now I need to work on doing that consistently instead of by chance

    The Saint Francis pool is super easy to get to—it’s about a half-hour door-to-door from my apartment. And now I have dived, swum a workout, and played in a polo tournament there! The coach was not sure yet what the summer schedule for diving would be out there, but I hope it’s at a time when I can go, and which doesn’t conflict with TNYA’s workouts—it would be great to get in 3 diving practices a week!
    Swim Workouts
  9. Week 33 - Saturday

    by , May 18th, 2013 at 04:16 PM (After a long rest)
    Today was a solo swim. I tried convincing my kids to join me, but my son had a birthday party he was attending(these are becoming rare for him and he still really enjoys them) and my daughter just did not want to swim today(she is already swimming 5 days a week at 9 years of age, but is really enjoying it). I decided I,was going to do a pyramid swim today and thought the pool would be setup short course but to my pleasant surprise it was setup long course. I modified the pyramid slightly only going upto 400s but held a pretty quick pace and felt pretty good throughout. I really need to get my yardage backup and this will no doubt hurt, but longer term this will be good. I am going to,sit down with my coach in the next two weeks and work on next years goals and put a plan in place. Despite short course Nationals only just finishing I am ready to get going on the next set of goals. This morning I even caught myself thinking about doing long course nationals in August. My wife will kill me and I know I promised I would back off over the summer, and long term it will be better to reenergize and focus on a longer term goal, but it's tempting.

    Warm up
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45

    Main set
    All done with paddles and buoy
    100 on 1.20
    200 on 2.40
    300 on 4mins
    400 on 5.20
    400 on 5.20
    300 on 4mins
    200 on 2.40
    100 on 1.20
    10x50 kick on 1min
    10x50 catchup with 6 beat kick on 50

    Warm down
    300 easy swum 50 back, 50 free

    Total 4000meters

    I felt pretty good on the pull set and held 1.08 pace the whole way. I felt quite sore after the second 400 but kept my stroke long and concentrated on quick turns. I noticed in all my swims in Indy my turns were ok, but very slow. I know at 6.5 feet it's hard to tuck into a tight ball but I need to get over quicker. As i write this entry I am tired but I guess that's what happens when you taper all the way to no yardage and then build it back up again. I want to build a good base this summer and fall as a platform for next year.
    Swim Workouts
  10. Saturday 5/18/13

    Saturday 5/18

    AM only SCY

    400 swim
    8x50 @ 1:05 drill 2 each stroke
    8x100 @ 2:00 50 kick/50 build 2 each stroke

    3x100 @ 1:40 D1-3 I.M.
    6x100 @ 1:20 RED HR
    3x100 @ 1:40 D1-3 I.M.

    100 EZ

    1 @ 1:10
    1 @ 1:15
    1 @ 1:20

    200 EZ

    400 for time (4:17)

    100 EZ

    Total: 6000
    Swim Workouts
  11. Friday 5/17/13

    Friday 5/17

    AM only SCY

    500 swim

    50 @ 1:00 pull w/ buoy only
    100 @ INTERVAL
    50 @ 1:00 drill
    100 @ INTERVAL
    INTERVAL = 1:15/1:10/1:05/1:00 by RD

    10x50 @ :45 kick w/ board + fins
    8x50 @ 1:00 AE

    Total: 2600
    Swim Workouts
  12. Friday, May 17, 2013 5:30-7:30pm

    by , May 18th, 2013 at 12:17 AM (Fast Food Makes for Fast Swimming!)
    28,500 Yards for the Monday-Friday week for me. On top of 50 hours of work, and 10 more tomorrow too! Quite a jump back up since Nationals since my taper yardage took me down below 2000 a practice leading up to the meet.

    In other dumb news:
    I think this is one of the dumbest ideas that FINA could ever be considering to change. Why would they even think of making unlimited SDKs to the 15 meter mark in breaststroke?? I could do that, then do my pulldown, kickup, and be at the wall. 25 yards completed without doing a single stroke. Granted I couldn't exactly keep that up for a full 100 or 200, but it would completely change anything about the stroke.


    The kids were all tired and worn out at practice tonight as well. I guess that big fin/paddle set we did last night made others tired as well. Normally the kids are all peppy and won't stop talking, but you could just sense they were wiped out. I was even running down Jared in the IMs and breaststroke tonight, which isn't normal!!


    300 Free

    10 x 100 Kick w/ long fins @ 1:25
    did 6 SDK, then 4 Flutter Kick w/ board - I hate flutter with a board AND fins, but had to do something different.

    Main Set(s):

    8 Rounds of:
    • 200 IM (25 EZ/25 Fast) @ 3:30
    • 50 Fast @ :50 (1&2 Fly, 3&4 Back, 5&6 Breast, 7&8 Free)

    I was around 2:30s + - a few seconds on the IMs, and rocked the 50s.

    200 EZ

    6 x 200 Free Pull @ 2:40

    • #1/#4 - EZ breathe every 3
    • #2/#5 - Build by 50s breathe every 3
    • #3/#6 - FAST breathe how you want to - right, right, right, right, right, right, right, left
    • went a 2:05 and 2:06 on the fast ones.


    10 Rounds of: (non-Free on these) (at least 5 of them must be "best stroke")
    I did the first 5 Fly, then 2 Breast, 2 Back, and 1 Breast

    • 50 Build @ :50
    • 25 ~90% Fast @ :45
    • 25 ~100% Fast @ :45


    300 Cooldown

    6000 Yards
  13. Week 33 - Friday

    by , May 17th, 2013 at 06:56 PM (After a long rest)
    I had a good practice today. We worked as a group on drills which was fun. We were given a drill that really helped with my catch. I dont know what its called, but you basically swim with your hands in the catch position out front, and then use each arm from the catch position. The weird part is that your hands are almost acting like a break since you start with the hand bent.

    400 free with snorkel
    6x50 finger drag drill on 45
    8x50 shark fin drill
    8x50 kick with hands in the catch position
    8x50 catch drill(as described above)
    6x100 25 catch drill, 75 perfect stroke with 10 seconds rest
    3x200 kick with fins on 3 mins
    2x(4x25 swum 12.5 fast 12.5 easy, 12.5 easy 12.5 fast, 25 easy, 25 fast, 2x50 on 40)
    200 easy

    Total 3700
    Swim Workouts
  14. Friday, May 17

    by , May 17th, 2013 at 03:49 PM (The FAF AFAP Digest)

    Warm up:

    400 various
    100 scull w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    4 x 50 w/fins, 30+ shooter + 20- EZ kick @ 1:15
    50 EZ

    Main Sets:

    5 x 30 burst + cruise, dolphin kick @ 1:00
    50 EZ
    5 x 30 burst + cruise, fast hands drills @ 1:00
    100 EZ

    4 x 50 w/fins + 150 EZ
    1 = fly, 90%, 28 mid
    2 = fly, AFAP, 27 flat
    3 = back, AFAP, 29 flat
    4 = breast, AFAP, 31

    2 x
    4 x 50 kick @ 150ish pace @ 1:15
    -- 4 w/board & fins, 4 backstroke kick w/fins
    -- held mostly 32s, couple 33s
    100 EZ

    50 EZ

    Total: 3000


    I could really feel the power wheel rollouts and twisting exercises from yesterday! The kick set was also very ouchy. The length felt endless. I discovered one good thing about long course today -- I don't mind long course breaststroke bc I can see where I'm going. I realize this means my head isn't down, but still. I detest long course backstroke. My only focus event for Zones will be 50 fly. My other events are just filler.

    It was lovely. The pool was practically empty; what a great place to practice. The only negative is the drive.

    Taking the day off tomorrow. After Lil Fort's soccer game, I'm heading to the the PV Masters spring picnic.

    I signed up for LCM Zones, just entered my recent best times. Hoping for a big rest between 100 back and 50 free. At least women swim before men, so that will help. Speaking of best times, whoa!, there was a TON of sandbagging at nationals.

    Gender Distance Stroke Time Date
    3 Female 100 LCM Back 1:15.90 06/22/2013
    7 Female 50 LCM Free 0:29.29 06/22/2013
    13 Female 50 LCM Back 0:32.43 06/22/2013
    41 Female 50 LCM Breast 0:39.15 06/23/2013
    47 Female 50 LCM Fly 0:30.47 06/23/2013
    49 Female 100 LCM Breast 1:29.10 06/23/2013

    Updated May 17th, 2013 at 05:09 PM by The Fortress

    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/20/2013

    by , May 17th, 2013 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    4 X 150 2:20
    1 X 200 build to fast

    8 X 50 1:00
    25 fast/25 easy

    3 X 100 kick 2:15
    6 x 50 kick 1:05 evens: build to fast
    1 X 100 swim

    2 X 50 build
    1 X 50 @ 100%
    1 X 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, round 1 stroke on 1:15-easy swims free ok-
    Round 2 free on 1:00

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  16. 05.17.13 - Friday workout

    by , May 17th, 2013 at 12:18 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in.


    600 Warm up

    2 x 100 - 1:30
    2 x 100 IM - 1:30

    5 x 200 IM - 2:45 (did these as 175s except the last one - 2:40)
    150 Easy

    5 Rounds of:
    * 100 Up/Down Kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down Kick - 1:30 (:05)
    * 200 - 3:00 convert free -> Br (original interval was 2:30 - we decided 3:00 was more realistic)

    200 Cool down

    (4750 Total)
    Swim Workouts
  17. Good Pace Friday

    by , May 17th, 2013 at 07:37 AM (Mixing it up this year)
    I must say I am getting faster and better with my pacing. Todays times were much closer to what I did back in 2008 than here recently. Tomorrow will be stroke work over a longer period of time.

    The shoulders have calmed down, the left elbow is still a problem but if I remain diligent with the trigger point therapy, it should resolve as well.

    500 free
    500 free kick w/zoomers

    3 times thru
    4x100@1:45 free w/paddles & bouy
    200@5:00 back w/paddles & bouy
    Round 1 went 1:35, 1:33, 1:32, 1:30, 3:01
    Round 2 went 1:34, 1:32, 1:30, 1:28, 3:06
    Round 3 went 1:30, 1:31, 1:30, 1:28, 3:16

    500 free EZ

    Total 3300 meters
    Swim Workouts
  18. Thursday, May 16, 2013 7:00-9:00pm

    by , May 17th, 2013 at 01:17 AM (Fast Food Makes for Fast Swimming!)
    I talked with coach John about when we may be getting into the outdoor pool. He told me that it is full of water now, and they're going to begin heating it on Monday, so in about 3-4 days after that it should be "swimable". So he says...he's not the one getting into the frigid water!! But it looks like my LCM adventures may begin as early as a week from now. That will give us just about a week to work on our swimmer's tans prior to the home LCM meet the first weekend of June.


    600 (25 Free/25 V-Sit Scull)

    16 x 50 Flutter Kick w/ board @ 1:10 (held :44-:47s)

    16 x 50 IM Order 4x thru @ 1:00
    I did these fast, roughly :30 Fly, :36 Back, :37 Breast, :28 Free
    It's pretty sad that my breast is almost the same speed as my back in practice times.

    Main Set: All w/ paddles and long fins

    8 Rounds:
    • (for reference my 200 Free time is 1:54, so 100s :57, 50s :28.5 times to shoot for)
    • 100 Free @ 1:30 at 200 Pace
    • 50 Free @ :45 EZ Peezy
    • 50 Free @ 1:00 at 200 Pace
    • 25 Free @ :45 faster than 200 Pace
    • 25 Free @ :45 AFAP Blasto
    • I did fine for 4 Rounds, holding at or faster than my "pace times", then I had to back off a bit to around 1:00/100 pace. I guess the IM 50s early did me in a little more than I thought.

    200 EZ

    10 x 50
    Odds Front Scull @ 1:15
    Evens Breast Fast @ 1:05 (held ~:38-:39s)

    4 x 25 Free AFAP @ 1:00

    300 Cooldown

    5300 Yards
  19. Workout 05/16/13: evening

    by , May 16th, 2013 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    Had a nice day and lunch with my wife. We got home and a large limb of the maple tree that straddles the neighbor and our own driveway fell off into our driveway. Funny how it has always been "their" tree, except now when some more limbs clearly need to be taken down. Didn't hit the house, but some of you might remember this as being the tree that was struck by lightning a couple of summers ago, the "blast" from which tore through my house and send my wife on the porch sailing through space. Oh well, I cut it up and stacked it with the other campfire wood we have out back for smores night.

    Borrowed another swim from as they have been tweeting at me lately and suggested it. I felt some more motivation tonight for:
    Warm Up:
    200 easy swim free
    300 IM - 25 kick, 25 drill, 25 swim
    200 - alternating 25 scull, 25 swim choice
    4 x 25 build, choice - at least 2 have to be non-free
    (800 yards)

    Main set:
    4 x 75 pull choice with paddles and buoy, first length easy, middle length build, last length of each hard - :15 rest
    (300 yards, 1100 cumulative yards)

    6 x 200 completed as a repeating pattern of 1 build swim choice, 1 hard swim choice, 1 moderate kick with board and fins - take :20 rest after each. Push the swim, recover on the kick.
    (1200 yards, 2300 cumulative yards)

    4 x 25 hard kick - board, no fins - :10 rest
    4 x 25 hard pull - buoy, no paddles - :10 rest
    4 x 25 hard swim - all out, mix up the strokes - :10 rest
    (300 yards, 2600 cumulative yards)

    200 easy and out
    (Solo/Rec/2800 yds/60 min)

    Nice workout, especially since I didn't have to think very hard to come up with it. Since I write a lot of workouts, it is nice to just grab one and swim it every now and again.

    I felt a little sluggish in the water. Taking a note from sickfish's blog (where has he been, anyways?), I ate pizza and some cheezey breadsticks around 5ish, then played hoops with my son for 20 minutes around 6:30. First time that he has legitimately beaten me in bball. Anyways, every turn of those 200's reminded me of garlic and dough, but I kept pushing on. GregJS was there tonight (this is family swim/lap time, and he has mentioned it is dead - only two others in the whole pool tonight besides us), and when I mentioned that I could feel my belly jiggling off each way he told me to it was like an "internal drag suit." I guess it'll help with OW training in some way (just getting through).

    I'll be dry through the weekend due to work, and plan to help out with the marathon in our community Sunday before work parking cars. Robert, the director, is also a swimmer on our team and helped this year with timing, and we both helped the cyclocross club with their event in the fall. I try to support the other adult fitness ventures in the area.

    Updated May 16th, 2013 at 10:49 PM by rxleakem

    Swim Workouts
  20. Wednesday 5/15/13

    Wednesday 5/15

    PM only LCM (w/ Trip and Larry...Doug Martin came by and lurked around on the deck stretching while we swam. I think he is still recovering from his AMAZING Nationals last week!)

    700 swim

    5x200 @ 3:00 AE (2:44s across the board)
    6x200 @ 2:50 D1-3, 4-6 (2:44, 2:39, 2:35, 2:43, 2:39, 2:33)

    10x100 @ 1:50 25 under H2O kick/25 swim w/ fins
    1 - FR
    1 - FL

    Total: 3900

    Updated May 16th, 2013 at 01:55 PM by Calvin S

    Swim Workouts