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Swim Workouts

  1. Sunday 4/29/12

    Sunday 4/29

    900 (200 swim/100 kick)
    8x75 @ 1:15 (odd: k/dr/sw, even: dr/sw/bld)

    3x100 @ 1:30 D1-3

    200 EZ

    500 free (5:01.63)

    500 EZ

    Total: 3000

    Comments: not a great 500. Scratching the 200 breast because I am just about done in at this point and my groin is sore (pulled it at a swim meet last summer) so it is time to call it quits.
    I told myself before the meet that all I wanted to do was put a national championship on my masters resume and that if I could do that the meet was a success. Not happy with the times in any events, but what I have taken away from the meet is that I need to do more race pace stuff in practice. I am going to try to integrate more into my training this summer and fall.
    Categories
    Swim Workouts
  2. Saturday 4/28/12

    Saturday 4/28

    USMS Nationals SCY

    600 (200 swim/100 side kick)
    4x150 @ :15 rest (25 k/dr/sw, 75 fly/75 breast)

    2x
    3x100 @ 1:15 D1-3
    4x25 perfect stroke @ :30 (Rd 1 fly, Rd2 breast)

    100 EZ

    Before 100 breast:

    800 assorted

    100 breaststroke (1:02.36)

    600 EZ

    900 assorted

    200 butterfly (2:04.51)

    400 EZ

    Total: 5100
    Categories
    Swim Workouts
  3. Saturday, April 28, 2012 11:00am

    by , April 28th, 2012 at 04:21 PM (Fast Food Makes for Fast Swimming!)
    Got the idea for this workout from the PWB archives from [ame="http://www.usms.org/forums/showpost.php?p=259445&postcount=1"]Week #5[/ame] "More Freestyle"
    I needed to get a little hardcore yardage done, and did this all in under 75 minutes.

    Warmup:
    5 x 100 Free @ 1:20
    3 x 100 Free Pull @ 1:20
    200 Fly Drill

    Main Set:
    1 x 400 Free Pull @ 5:00 (4:28) <--got out fast like normal
    2 x 200 Free @ 2:30
    4 x 100 Free @ 1:15
    1:00 rest

    1 x 300 Free Pull @ 3:45 (3:27)
    2 x 150 Free @ 1:55
    4 x 75 Free @ 1:00 (struggling to get :55s)
    1:00 rest

    At this point I started feeling the end of the workout...this is approximately my normal "day end" for yardage in a workout.

    1 x 200 Free Pull @ 2:30 (2:14)
    2 x 100 Free @ 1:15
    4 x 50 Free @ :40
    1:00 rest

    1 x 100 Free @ 1:15
    2 x 50 Free @ :40
    4 x 25 Free @ :20

    100 EZ (4100 here)

    5 x 200 IM @ 3:15 (held 2:45s)
    This was good to use some different muscle groups for this last set. I'm pooped out now.

    100 EZ

    ------------------------
    5200 Yards
  4. Friday April 27th

    Santa Clara Swim Club Masters - SCY

    Steve coaching

    400 swim before practice started

    4 x 150 done as: 25 kick, 25 swim, 25 drill, 25 swim, 50 swim

    10 x 25 @ :40, long streamline and SDK, breakout and easy kick to wall

    2 x
    * 1 x 100 @ 2:00 long
    * 2 x 75 @ 1:15, 1st long, 2nd fast
    * 4 x 50 @ :55 odds long, evens fast
    * 6 x 25 @ :30 odds long, evens fast

    5 x 100 @ 1:30 pull with buoy and paddles

    200 warm down

    * 3150 *
    Categories
    Swim Workouts
  5. Workout:: 04/27/12: Pre-mini meet

    by , April 27th, 2012 at 04:43 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/ 200 IM drill w/u

    6 x 50 kick on :55
    4 x 50 Quarter's Strong FR on :45

    6 x 75 FR pull with buoy on 1:00

    10 x 50 various on ?
    (Solo/Rec/2050yds/45 minutes)
    ---------------------

    Nice to stretch out today in the water. Despite some stiffness in my lower back (with I attribute to the bus/plane seats on holiday), I felt ok in the water today. I held :49-51 on the pulls, and in the hodge-podge of 50's I did some fast stroke swims as well as drill and loosen at the end.

    Everything looks good for tomorrow. I will head to the pool tonight before it closes to put the lane lines in and move a table to the pool deck. One of the swim team moms that is officiating has the Hy-Tek software and is putting everyone into the computer, and I printed all of the required forms for the event and after, so I can rest easy. As long as everyone who is helping shows up! :nervousnelly:

    I was able to tune in to see Stud's 50 breast today on the live feed. Looks like a really fast pool there in NC. Keep swimming fast! Hope to watch more tomorrow after the meet.
    Categories
    Swim Workouts
  6. FAST FRI Apr 27, 2012

    by , April 27th, 2012 at 01:32 PM (Ande's Swimming Blog)
    FAST FRI Apr 27, 2012

    Good luck to everyone at Nationals!

    Doubled yesterday, didn't post
    missed warm up
    main set was
    4 rounds of (4 x 100) starting 1:20 dropping 5 sec each round, we held R4 at 1:10
    then did another set of 4
    was hurting so I moved over with Nate & David who were going on slower intervals


    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:10
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Jack Lee LCM & Ned SCY
    beside Todd, Tyler, Korey, Traci, Larry & Jim

    Warm Up
    went 650

    Main Set (LCM)

    18 x 100 on 2:00
    odds 400 speed
    evens Easy did 50's
    dove all the odds held 1:06's on most 62 on last

    Moved to diving well (SCY)

    18 x 50 on 1:00
    odds fast, fly from a dive held 26's & 7's
    evens easy did 25's 1/2 way down & back

    18 x 25 on 0:40
    odds fast SDK, held 12's, 13's & 14's
    evens easy

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10Austin SharkFest Swim 1.5 miles
    Austin TX


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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  7. Thursday April 26th

    Santa Clara Swim Club Masters - SCY

    Soren coaching

    300 swim before practice started

    10 x 75 @ 1:30 pull with buoy and paddles (went :49 - :51)

    6 x
    * 1 x 100 @ 1:45 kick with fins
    * 4 x 25 @ :30 swim with fins
    - 1 & 4 fly, 2 & 5 back, 3 & 6 free

    2 x
    * 1 x 50 @ 1:00 free with fins, breath every 7 strokes (ie. one breath per 25)
    * 2 x 25 @ :30 free with fins, one breath

    200 warm down

    * 2650 *

    Updated April 28th, 2012 at 12:15 AM by eric.carlson

    Categories
    Swim Workouts
  8. Tuesday April 24th

    Santa Clara Swim Club Masters - SCY

    Soren coaching

    300 swim before practice started

    4 x
    * 2 x 50 @ 1:15 (free) / 1:30 (stroke) 25 drill + 25 swim
    * 2 x 50 @ 1:00 kick
    * 2 x 50 @ 1:00 swim
    - IM order by round

    4 x 100 @ 2:15 flutter kick

    4 x 100 @ 1:45 pull w/ buoy and paddles

    5 x 100 @ 2:00 IM, descend to fast

    200 warm down

    * 3000 *

    ************************************

    OMG my kicking sucks! I have known this for a long time, and yet the kicking in the workouts I write myself has been almost entirely with fins. Guess I had better fix that !

    Updated April 28th, 2012 at 12:15 AM by eric.carlson

    Categories
    Swim Workouts
  9. Friday 4/27/12

    Friday 4/27

    USMS Nationals SCY

    600 (200 FR/100 FL side kick)
    6x100
    3 @ 1:15 D1-3
    3 @ 1:10 red HR
    100 IM kick EZ

    6x75 @ ~ :10 rest (50FL/25BK, 50BK/25BR, 50BR/25FR)
    3 50 drill/25 swim
    3 50 build/25 fast
    150 EZ

    Before race:

    Assorted 600 (did not get warmed up enough)

    400 IM (4:27.11)

    700 warm down (100 swim/100 surf kick)

    Total: 3600

    Comments: Expected that race to be faster. Did not race it. Props to PWB for beating me like a red headed stepchild (nice race man, almost got the record)
    Categories
    Swim Workouts
  10. 04.27.12 - Friday workout

    by , April 27th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pretty similar to yesterday's workout.

    400 Warm up

    2 Times through:
    * 100 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    1:00 Break
    2 Times through:
    * 100 Pull - 1:25
    * 100 Pull - 1:20
    * 100 Pull - 1:15
    * 100 Pull - 1:10
    50 Easy

    2 Times through:
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    * 100 Free - 1:10
    100 Easy

    6 x 100 Up/down kick - 1:30 (:10)
    6 x 100 Up/down kick - 1:20 (:00)
    I was able to comfortably go 25 Kick/75 free on 1:18 or so and then 50 Kick/50 free on 1:23. That worked for the 1:30 interval but I quickly fell of the pace for the 1:20 interval. Worked back within 5 seconds but never could make the interval again.

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  11. Thursday, April 26, 2012 5:00am & 5:30pm

    by , April 26th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    After watching the USMS Nats Day 1 live on the internet, I so with I could be there with everyone. Oh well, I've had my fun, and still have more fun on the horizon.
    Wishing everyone a good time and fast swimming in Greensboro!

    A.M. Swim:

    5 x 100 Free @ 1:30 (1:15s) very sore from yesterday's pushup marathon
    5 x 100 Free Pull @ 1:20 (1:12-1:15)

    20 x 25 Dolphin Kick w/ Speedo Biofuse Training Fins
    Odds on stomach, Evens on back @ :30

    300 Swim and out...just too sore to swim this morning

    -----------------------
    1800 Yards

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

    P.M. Practice

    Was aching (literally) to get in the pool tonight, but knew I needed it to stretch out my pushup muscles that I overworked.

    Warmup:

    5 x 100 Free @ 1:30 (1:09s)
    5 x 100 Free Pull @ 1:20 (1:05-1:07s) I'm feeling good now compared with the morning.
    1 x 400 IM Drill, broken @ 100s for :10

    3 Rounds of:
    • 75 (25 Str. / 50 Free) @ 1:00
    • 75 (50 Str. / 25 Free) @ 1:10
    • 75 Stroke @ 1:20
    • 75 Free @ 1:30
    • Round 1 FLY, Round 2 BACK, Round 3 BREAST
    8 x 50 Streamline Dolphin Kick on back w/ my Biofuse fins (weighted for fun) @ 1:05

    100 Free EZ

    -----------------------------
    2900 Yards


    4700 Yards for the Day
  12. Thursday 4/26/12

    Thursday 4/26

    USMS Nationals SCY

    600 (200 swim/100 side kick)
    300 (25 kick/25 drill/25 swim)

    2x
    3x100 @ 1:15 D1-3 (Rd 1), @ 1:20 red HR (Rd 2)
    4x50 @ 1:00 VS

    200 EZ

    1000 free (10:30.43, HR was 26/10)

    500 EZ

    Total: 3600

    Comments: A little slower than I wanted to go, but my heart rate was a little low at the end. However, the low red HR (26/10) and averaging 1:03s matches what I have being doing in practice during our Xx200/300/400s set so at least I was consistent.
    Categories
    Swim Workouts
  13. Wednesday 4/25/12

    Wednesday 4/25

    PM only SCY

    Dropped in on my alma mater Davidson College when I flew into Charlotte. This was the college workout for the day.

    400 swim
    300 pull
    200 kick

    4x
    5x100
    4 @ 1:20 IM aerobic
    1 @ 2:00 EZ
    4x50 @ 1:15 fast (one round each stroke)

    5x
    75 @ 1:30 kick aerobic
    25 @ ~1:00 fast kick under H2O from a dive

    200 EZ

    Total: 4400
    Categories
    Swim Workouts
  14. Thu Apr 26, 2012

    by , April 26th, 2012 at 11:07 AM (Ande's Swimming Blog)
    Thu FRI Apr 26, 2012

    Subscribe

    did not swim Sat, Sun, or Mon
    swam Tue & Wed

    Today JIM turned 55!
    whitney wrote this WO for him

    Whitney Coached scy
    6:30 - 8:00
    main pool LCM
    swam with Jim & Paul
    beside Todd, Tyler, chris, & Larry

    Warm Up
    5 x 100 done 25 no breath, 75 easy, 15 sec rest

    MAIN SET

    5 x 100 on 1:20 right into
    5 x 100 on 1:15 right into
    5 x 100 on 1:10 right into
    5 x 100 on 1:05 (which I didn't make)

    5 x 100 on 1:15 right into
    5 x 100 on 1:10 (little break)

    5 x 100 on 1:10 right into
    5 x 100 on 1:05 (which I didn't make)

    5 rounds of
    100 mod on 1:15
    100 on 1:05 make it
    pretty much fell apart, skipped 50's here and there

    should have moved over a lane & swam 5 sec slower intervals, which I could make,
    though I can make 1:05's on a good day or with a little rest before I begin the set

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10
    Austin SharkFest Swim 1.5 miles
    Austin TX


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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  15. 04.26.12 - Thursday workout

    by , April 26th, 2012 at 09:55 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave.

    SCY

    400 Warm up

    2 Times through:
    * 100 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    1:00 Break
    2 Times through:
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    * 100 Free - 1:10
    1:40 Break
    100 Free - 1:20
    100 Free - 1:15
    100 Free - 1:10
    100 Free - 1:05
    100 Easy
    Last 2 100s were 1:12 and 1:08. Should be able to make this but just wasn't there.

    For the next set, each 4 50s should contain one of each stroke in whatever order you want.
    2 Times through:
    * 50 Stroke - 1:00
    * 50 Stroke - :55
    * 50 Stroke - :50
    * 50 Stroke - :45
    1:00 Break
    2 Times through:
    * 50 Stroke - :55
    * 50 Stroke - :50
    * 50 Stroke - :45
    * 50 Stroke - :40
    1:40 Break

    50 Stroke - :50
    50 Stroke - :45
    50 Stroke - :40
    50 Stroke - :35 (No free on the last one)
    Made all of these except the last one - fly :38.

    5 x 200 IM - 3:30 (one of the first 3 50's kick, last 50 pull)
    These varied between 2:50 and 3:05 depending upon which 50 I kicked. Definitely felt worn out after 3 rounds. Was hurting bad at the end.

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  16. Wednesday, April 25, 2012 5:00am & 5:00pm

    by , April 25th, 2012 at 10:08 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    5 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    200 Kick w/ board

    Decided to do a little different today with my lanemate:

    15 rounds of:


    1 x Dive 50 from the blocks @ 2:00
    • 1st 25 - all out (odds Free, evens Fly)
    • climb out at 25, immediately into 10 pushups
    • long jump back into the pool and cruise back to the deep end
    • pull-up/push (or whatever) to get out of pool with no leg/knee assist on the edge of pool
    • Try to be standing on deck with 1:00 or so rest.
    150 Very EZ

    ---------------------
    1900 Yards
    + 150 pushups and fun

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

    P.M. Practice

    5 x 100 Free @ 1:30 (my arms and chest were sore here)
    4 x 100 Free Pull @ 1:20 (just cruised)
    3 x 100 Kick w/ board @ 2:00 (1:45s)
    2 x 100 IM @ 1:30 (1:20s)
    1 x 100 Free

    3 rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20
    • 75 Free @ 1:30
    • repeat w/
    • no extra rest

    1 x 400 Free Pull @ 5:00 (4:50)
    1 x 300 Free Pull @ 3:45 (3:40)
    1 x 200 Free Pull @ 2:30 (2:23)
    1 x 100 Free Pull @ 1:15 (1:06)

    100 EZ

    ----------------------------
    3500 Yards

    + 1900 Yards from the a.m.

    -----------------
    5400 Yards + 150 Pushups

    This was a good workout to do after this mornings muscle killer. I'm still over 3 weeks out from my big meet, so no big deal.
  17. Wed., April 25

    by , April 25th, 2012 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    500 various
    4 x 50 fly drills
    50 EZ
    4 x 25 shooters
    2 x 50 burst + cruise
    2 x (25 EZ speed + 25 EZ)
    50 EZ

    Total: 1100

    Hottub, 20 min


    ART, 30 min

    Had a tune up today. He worked on my calves and taped them up. They are still somewhat tight and cramping despite dumping copious amount of electrolytes in my system, foam rolling, sticking and getting a magnesium injection on Monday. My RBC magnesium levels are still too low. My body just doesn't seem to absorb it.


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


    Because I wasn't with Speedo today, I had a brain fart. I walked down the stairs and failed to hot tub pre-swim. Speedo, Sprint Diva of the Week, remarked that I was "screwed. I attempted to ameliorate the situation by taking the elevator up. However, I foresee some tromping up and down stairs and coddling of Jimby that will soon be required.

    Here are my events for Nats:

    Event Seed Time
    #7 - 100 Butterfly 1:02.50
    #13 - 100 Backstroke 1:01.99
    #19 - 100 Individual Medley 1:03.70
    #25 - 50 Freestyle 25.30
    #37 - 50 Butterfly 26.79
    #41 - 50 Backstroke 27.46

    I don't have any goal times. I already achieved goal times or beyond in my babies, the 50 back and 50 fly, this season. I'll just race and see what pops up. Probably still won't swim the 50 free unless I feel no shoulder pain after day 1 and get psyched for it. Interesting that my seed time was within .01 of what I swam at Zones. My seed times in the 100s are all faster than I've ever swam in a textile suit. I am a bad ass reverse sandbagger. The 100 IM seed time is a goal time of sorts, I guess, because it's right on the national record and would be a PR for me. That record will be long gone with the fasties entered anyway.

    PEACE, LOVE, SWIMMING!!!
    (except for cranky Speedo who is now only talking to hands and Stud who has adopted a Charlton Heston voice)
    Categories
    Swim Workouts
  18. 04.25.12 - Wednesday workout

    by , April 25th, 2012 at 01:31 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Howard. Pool temp ~84. Howard is off to Nationals. Had a great time while he trained with us. Look forward to seeing him next time he visits Madison.

    SCY

    400 Warm up

    6 x 50 - :45

    8 Times through:
    * 100 Free - 1:10 (evens pull)
    * 100 Kick - 2:20
    Dave was all over these. Had little chance of matching his :57 to 1:00 pulls. Even w/o paddles, he wasn't much slower. I pulled between 1:02 and 1:05. Non-pull was a second or two slower.

    25 Easy
    8 x 50 IM Order Hard - 1:30 Dive from blocks.
    25 Easy

    800 IM Easy

    50 Cool down

    (3600 total)
    Categories
    Swim Workouts
  19. Tuesday 4/24/12

    Tuesday 4/24

    PM only SCY + Crossfit

    Crossfit:

    2x
    10 box jumps
    2:00 jump rope
    15 streamline squat jumps
    2:00 jump rope
    30 hip raises
    2:00 double unders

    Swim:

    400 build each 100

    5x400
    2 @ 5:00 D1-2 (4:31, 4:25)
    3 @ 4:40 hold low red HR (4:18, 4:18, 4:16, 26/10)

    6x50 @ 1:00 (2 each stroke IM order)
    Odd: drill/build
    Even: build

    3x100 @ 1:30 A.R.

    Total: 3000
    Categories
    Swim Workouts
  20. Workout 04/24/12:

    by , April 24th, 2012 at 09:18 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    6 x 50 Kick on :50
    4 x 100 FR pull with buoy on 1:30

    200 IM drill
    4 x 50 IMO FAST with :15 sr
    100 EZ

    1 x Noah's Ark pull with buoy
    200 loosen and out
    (Solo/Rec/2300yds/45 min)
    -----------------

    Got in before work today and felt better in the water. The lane was a little crowded, so I had to alter my plans a bit. I wanted to get the IM work in since I will be doing the 400 IM + 100 FR this weekend during the 500 at our mini meet. The broken 200 add-up was 2:19, which is a good practice time for me - I needed to break it up to avoid the people joining me in the water.

    Everything looks good for the meet this weekend. Lower turnout than I had anticipated, but it should be a fun time for many on my team to swim in their first official meet. I am also planning to swim the 100 fly, and will do other events if there is only one other swimmer entered so that no one swims alone. Actually received four more entries today, with four more on the way, which would put us close to 20 for the meet.

    I am putting together a lifting program based on Jazzy's post from a few weeks ago. I'll post that here to see if I am on the right track, and plan to start that next week (lifting 3-4 times a week, and using my stretch bands at home after swim days). Basketball should go through at least the end of May, and I will pull my bicycle from the back shed over the weekend and use that to ride to work when the weather is good - it'll be a four mile round trip from home. I am looking at nutrition for the OW season, my first real dive into that whole world, and I am getting a lot of great info from the marathon swimming forums.
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    Swim Workouts