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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -06/07/12

    by , June 7th, 2012 at 04:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Lightning cut our workout short yesterday so the last set will be a repeat from Thursday.

    LCM
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick + 100 easy swim

    12 X 50 choice 1:20
    #3-6-9-12 are fast

    6 X 50 1:20
    1 X 100 moderate free 2:10
    Three rounds.
    50's: 2 fly/2 back/2 breast

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  2. Thursday, June 7 2012

    by , June 7th, 2012 at 02:49 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 84, pool at 79, water clarity 100%
    Cloudy overcast gray sky

    Warmp Up
    200 FR DPS
    200 FR (K/RA/LA/S) by 25

    *Set 1*
    500 FR Kick with snorkel
    500 FR negative split 250
    • went 2:54/2:48


    *Set 2*
    20x25 on :30 - Fast DPS

    Results;
    • Ave Stroke count of 13.5 to 14
    • 25s 1-6 were :15
    • 25s 7-20 were :14



    *Set 3*
    2000 IM DR/K/S
    1. 500 Fly DR/S by 50
    2. 500 BK K/S by 50
    3. 500 BR K/S by 50 with snorkel
    4. 500 FR Swim; each 4th 25 no breath with open turn


    *Set 4*
    20x25 on :30 FR - Fast DPS

    Results;
    • Ave Stroke count of 13.5 to 14
    • 25s 1-4 were :15
    • 25s 5-14 were :14
    • 25s 15-20 were :13


    200 EZ

    Comments
    • We went to FMAC again because my daughter likes going down the water slide, but tomorrow will be back to FGCU LCM.
    • In set 1, campers were momentarily blocking my view of the clock at the 250, so the 2:54 was a best estimate as I took ten seconds break on an open turn.
    • Set 2 - I was trying to go smooth and fast with a firm kick and a steady, efficient rotational pull.
    • Set 4 - Same as set 2, but with more effort for speed in last six 25s.

    Updated June 8th, 2012 at 02:57 PM by fdtotten

    Categories
    Swim Workouts
  3. Thu June 7th 2012

    by , June 7th, 2012 at 12:36 PM (Ande's Swimming Blog)
    Thu June 7th 2012

    weighed 216

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:10ish
    swam with Tyler, Chris, Todd, Jim, Kelly, Whitney, Paul, MARCIO, & Tenielle

    Warm Up (scy )
    assigned 1, 2, 3, 4
    did 200

    Main Set (LCM)

    20 x 50 on 0:40
    made em

    400 done 50 k 50 1 arm drill

    10 x 100 on 1:20
    made em

    400

    assigned 20 x 50
    (with any equipment you choose, fins, paddles, buoy)
    I put on a cap.
    odds on 40
    evens on 35
    couldn't make it
    skipped a 100 at 400 & 700

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 20122012 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
  4. Thursday 6/7/12

    Thursday 6/7

    AM only LCM

    700 swim
    6x100 @ 2:00 pull w/ buoy 25 scull/75 swim

    8x50 @ 1:00 V.S. w/ opposite fin + opposite paddle

    300 EZ

    Total: 2000
    Categories
    Swim Workouts
  5. 06.07.12 - Thursday workout #08

    by , June 7th, 2012 at 10:44 AM (Pete's swim blog)
    Swam w/ Dave. Pool temperatures have been remarkably cool lately. Probably getting it cooled down a bit so it doesn't get out of control when the summer heat hits.

    SCY

    450 Warm up

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    Break
    Held 1:15s on the Free, 1:10s on the pull. Kind of descended the pull. Started at 1:10s and finished on a 1:02

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    2 x 100 Free - 1:20
    3 x 100 Free - 1:25
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    Tried to go faster than 1:15. Most were 1:10-1:12.

    200 Cool down

    (4150 total)
    Categories
    Swim Workouts
  6. Wednesday June 6th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    250 swim before practice began
    6 x 75 @ 1:20, 25 kick w/board + 25 drill + 25 swim. #1-4 free, #5-6 stroke (went breast)

    8 x 25 @ :30, odd cruise, event build. went IM order

    4 x
    * 2 x 50 @ :55 stroke, IM order by round
    * 1 x 100 @ 1:50 IM
    * 1 x 50 @ 1:00 easy free

    100 easy

    12 x 25 @ :30, odds long, evens fast. went 6 free and 6 breast

    3 x 100 @ 1:25 pull w/buoy and paddles
    3 x 100 @ 1:20 pull w/buoy and paddles
    These were supposed to be on 1:30 and 1:40 but we changed the first three to 1:25 and had plenty of rest, so we did the last three on 1:20.

    100 easy

    **3000 yards **
    Categories
    Swim Workouts
  7. Wednesday, June 6, 2012 5:45pm

    by , June 6th, 2012 at 11:55 PM (Fast Food Makes for Fast Swimming!)
    I've been tired this week, probably a combo of the meet last weekend over the 3 days, and additionally the 10 hour workdays at work this week. I was planning to "take it easy" at the pool tonight, rather than skipping altogether, but it didn't exactly turn out to be "easy".



    All Freestyle:
    1 Length - rest :10
    2 Lengths - rest :10
    3 ...
    4 ...
    5 ...
    6 ...
    7 ...
    8 Lengths - rest :20
    9 ... - rest :20
    10 ...
    11 ...
    12 Lengths - rest :30
    13 ...
    14 ...
    15 ...
    16 ...

    That was enough of that. Doing that part took me around 55 minutes or so. I wasn't going too fast through the whole thing, was holding roughly 1:15/100 pace, and confirmed that on the 300 and 400 with a 3:46 and 4:56 for each.

    I stood around for a little bit wondering if I should get out or keep going with something. There was still 8 minutes of time to go before lap swim was over. What's better to do than:

    1 x 400 IM for time from a push - went 5:02
    Not my most stellar showing, but I hung in there good.
    Was 1:07 at the 100 point, but didn't look at the clock after that.
    I know I loafed the backstroke pretty good. Was able to build the breaststroke to a near sprint.
    Free felt good, and I was really able to bring it home strong. It would've been nice to know my split. My kick was strong and building by each length. The final 50 felt like a :29/:30 or so (but probably wasn't).

    100 EZ

    ---------------------
    3900 Yards


    I figure with the events I'm doing this weekend (50 & 100 Free, 50 & 100 Back, & 200 Fly), that all these longer yardage workouts will be good for me, even for these 4 'bogus' events. I had to throw in a 'real event' just to keep myself sane this weekend.

    I tend to swim tough any time of the year, and any event...when it's time to race, bring it!
  8. Wednesday, June 6 2012

    by , June 6th, 2012 at 09:15 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 82, pool at 80, 100% clarity
    Cloudy overcast gray SWF sky

    Warmp Up
    1x800 REV IM - 200 each stroke

    *Set 1*
    1x4000 FR Broken Swim

    1. 1x1000 on 12:30
    2. 2x500 on 6:30
    3. 5x200 on 3:00
    4. 10x100 on 1:30


    Results

    1. 1000 - 11:56
    2. 500s - 5:54, 5:49
    3. 200s - 1-3 @2:18, 4-5 @2:16
    4. 100s - 1-4 @1:06, 5-9 @1:05, 10 @1:02

    200 EZ

    Comments
    I was at the FMAC early AM to avoid day campers, the water was clear, cooler, and there was certainly less distractions on the pool deck and in the water.

    The 1000 was more pull with minimal kick as I struggled to get the complete stroke working together, which continued though the 500s and first three 200s. Starting with 200s 4-5 and through all the 100s, I was finally able to integrate a firm steady kick with the pull.
    Categories
    Swim Workouts
  9. Wed., June 6

    by , June 6th, 2012 at 09:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various
    6 x 50 caterpillar fly drills @ 1:10
    -- lots of chatting with Speedo

    Main Sets:

    25 x 50 @ :55
    5 single arm fly
    5 back w/turtles
    -- break to chat with Wally Dicks
    5 breast dolphin
    -- break to hottub with Speedo who did warm up x 2 to rest for his tri today
    10 free w/agility paddles

    16 x 25 DPK shooters w/fins
    -- 8 back, 8 belly
    50 EZ
    -- back to hottub

    Total: 2700


    RC/Stretching/Yoga, 60 min


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

    Just a recovery workout and lots of stretching. Lots of masters at Oak Marr today. Speedo was paddling around, Wally was breaststroking around, and Brad Gandee was floating around before heading out to Worlds tomorrow.

    Article on masters training for OTs:
    http://reachforthewall.com/2012/06/0...EORuE.facebook

    Who amongst us can do an ankle push up?
    Categories
    Swim Workouts , Yoga
  10. Wednesday 6/6/12

    Wednesday 6/6

    PM only LCM

    500 swim
    500 pull w/ buoy 25 scull/75 swim

    4x100 @ 1:50 w/ opposite fin + opposite paddle 25 strong/25 smooth

    Total: 1400

    Comments:
    I was sick Friday through Sunday morning. In an effort to get out of the house and exercise, I played in my soccer game Sunday evening and landed wrong with all of my weight on my right ankle. I didn't roll it, and it didn't pop (both good), but I think I jammed the joint really badly and so come Monday morning I couldn't even walk. I R.I.C.E.'d the out of it Monday and Tuesday and today I could finally walk without much of a limp. I have been wearing a brace to support it. I basically couldn't flex and point my foot until Tuesday afternoon and today can do it (almost) pain free but kicking with that foot still hurts. I therefore just pulled and on the swim/walls I used the left leg only (thank god we are in LCM season so I have fewer walls!). I hope to be 100% by early next week and will just maintain a feel for the water the rest of this week.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters: 5:30 AM workout 06/07/12

    by , June 6th, 2012 at 06:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    8 X 50 1:30
    Odd: blocks/fast
    Even: easy

    6 X 50 1:20
    1 X 100 moderate 2:10
    Three rounds.
    50's: 2 fly/2 back/2 breast

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  12. Workout 06/06/12:

    by , June 6th, 2012 at 03:59 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 RIM drill

    Pull with buoy valley:
    300, 150, 100, 4 x 50, 100, 150, 300

    4 x 100 kick on 2:00

    100 loosen and out

    (Solo/Rec/2200yds/40 min)
    ------------------------------------

    I was a tad late getting to the pool this morning and the triathlon train was full, so I did my best to swim around it, taking a max of 10sr during the trip to the valley and back. It is nice to check in with some swimmers that I don't usually see, including my dentist. Also, I talked to Rich (a new masters swimmer) and found out that he will be doing his first Tri this weekend at the Pittsfield Sprint - go for it! Maybe I'll catch the train on Friday morning of I can pull into station early.
    Categories
    Swim Workouts
  13. Wed June 6th 2012

    by , June 6th, 2012 at 01:29 PM (Ande's Swimming Blog)
    Wed June 6th 2012

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:08ish
    swam with Tyler, Chris, Ned, Nate, Jim, & Whitney

    Warm Up (scy )
    assigned 800
    did around 400


    Main Set (LCM)

    400 fr 75%
    went around 5:30

    1:00 rest

    100 IM FAST
    went 1:15ish

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    200 IM FAST
    went 2:37ish

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    300 IM FAST
    went around 4:05

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    400 IM FAST
    went around 5:32
    did fly drill on part of the fly

    100 easy

    6 x 150 done 100k 50 swim strong on 2:30

    300 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 20122012 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
  14. 06.06.12 - Wednesday workout #07

    by , June 6th, 2012 at 09:43 AM (Pete's swim blog)
    No storms this morning so back to the normal routine. Got a cold and didn't sleep well last night. Didn't seem to hurt me too much today.

    SCY

    400 Warm up

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    100 Easy

    4 x 75 Free - 1:10
    4 x 75 Free - 1:05
    4 x 75 Free - 1:00
    4 x 75 Pull - 1:05
    4 x 75 Pull - 1:00
    4 x 75 Pull - :55 (Made :50, :48 on last one)
    50 Easy

    8 x 100 Up/down kick - 1:40 (:05) Base stroke fly, start w/ 100 fly

    200 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  15. Tuesday, June 5, 2012 6:00pm

    by , June 5th, 2012 at 11:53 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    200 IM
    300 Free Pull

    Main Set:
    4 x 300 Free Pull (try to maintain speed as rest drops)
    1 @ each interval: 4:00, 3:50, 3:40, 3:30 (held 3:24-3:26s)

    Might as well pretend like I'm getting ready for my events this weekend...
    20 x 25 Fast
    • Odds Back @ :40 (held :18s)
    • Evens Free @ :30 (held :15s)
    10 x 50 (or as it turned into) 1 x 500 Flutter Kick w/ kickboard
    I did do the 1st 50 dolphin kick for Jim Thornton's 50 Dolphin Kick questionaire thing. 28 kicks down, 29 kicks back...46 seconds. Didn't try too extremely hard.

    ---------------------
    3000 Yards


    I was tired and sluggish today. I might have to actually take a day completely off from the pool tomorrow or Thursday.
  16. Tuesday, June 5

    by , June 5th, 2012 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 caterpillar fly drill @ 1:10
    8 x 25 DPS shooters w/fins @ :40
    4 x 50 swim w/Finis agility paddles
    -- At first I was worried they'd be too big for my hands. But they seemed fine and I could even do breaststroke with them.
    1 x 50 moderate dolphin kick w/board and NO fins counting kicks
    -- Voted on Jimby's silly poll
    -- He apparently thought he was insulting me by calling me a diva. Huh.
    50 EZ

    Speed Sets:

    -- used fins the whole time

    I did a modified version of workout #1 from the HIT forum, [ame="http://forums.usms.org/showthread.php?p=268012#post268012"]U.S. Masters Swimming Discussion Forums[/ame]. I wish I had written down the intervals before leaving home b/c I didn't give myself enough rest!

    10 x 50 burst + cruise @ 1:00
    -- 4 dolphin kick, 6 fast hands drills
    100 EZ

    1 x 50 AFAP @ 1:30
    -- fly, 23 low
    2 x 50 easy kick @ 1:00
    2 x 50 DPS backstroke @ 1:00
    masters minute

    2 x 50 fast dolphin kick w/fins & board @ 100 pace @ 1:30
    -- went 25 high and 26 low
    2 x 50 easy kick @ 1:00
    2 x 50 backstroke drill @ 1:00
    2+ masters minutes

    3 x 50 breast @ 1:30
    1 = 80-85% (29 high-30 flat)
    2 = 90% (28 high-29 flat)
    3 = AFAP (27 high-28 flat)
    2 x 50 easy kick @ 1:00
    2 x 50 backstroke drill @ 1:00
    2+ masters minutes

    4 x 50 w/fins @ 1:30
    odds = AFAP
    -- tried to do a 50 back from the blocks but cramped and couldn't swim through it.
    -- too late in the practice to attempt off the block work, I guess
    -- tried again pushing off with fins, 23 low 50 back both times
    evens = EZ
    2 x 50 easy kick
    2 x 50 DPS swim

    8 x 25 w/parachute & agility paddles @ 1:00
    odds = breast pull
    evens = free
    100 EZ

    Total: 3350


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

    First, since Speedo is still squating on my blog, I feel compelled to announce that it is his birthday! Hopefully, after his xterra tri this weekend, he will regale us with an entry on his new blog, Pre-Season 5: Embracing Bikes and Bombshells. Maybe there will even be non-google image pics.

    Second, I am thrilled that the 6th event in Omaha may be history in light of the high attendance. And congrats to Patrick for proffering the closest guess. Hopefully, the D folk won't nash their teeth at this deprivation. I was planning on scratching mine anyway consistent with my divanity.

    Third, I was pretty happy with my times today since I still felt tired and groggy.

    Fourth, I am meeting up with the birthday boy tomorrow. And he better go sub 12:00 on his timed 1000 or all his distance training will be for naught.

    Updated June 5th, 2012 at 06:00 PM by The Fortress

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -06/06/12

    by , June 5th, 2012 at 04:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Summer schedule is upon us. The kid Sharks are invading our space! On Mondays and Wednesdays we will be warming up LC then moving to SC to finish the workout.

    LCM
    WARM UP:
    1 X 250 4:15 4:15
    1 X 150 2:45 2:30
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    SCY

    10 X 50 free 1:00
    Alternate: easy-build-fast #10 is easy

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

    8 X 25
    odd: build to race finish
    even: blocks-sprint 25

    6 X 150 free-swim or pull- 2:15
    Swim each 50 faster within the 150.

    WARM DOWN: 4 X 50 easy 1:00

    3700 M/Y
    Categories
    Swim Workouts
  18. Tuesday, June 5 2012

    by , June 5th, 2012 at 03:55 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center

    Air temp of 83, LCM pool at 77, 100% water clarity.
    Gray cloudy sky with occasional light rain

    Warm Up
    200 EZ

    *Set 1*
    1x2400 FR Swim

    as 6x broken 400 continous
    1. 4x50 on :50
    2. 1x200 on 3:00


    Results
    50s descended 1-4 @ 41-38
    200s desconded 1-4 @ 2:45 - 2:41

    *Set 2*
    1x1000 Kick/Swim with snorkel

    as 2x500
    1. 500 BR K/S by 100
    2. 500 FR K/S by 50


    *Set 3*
    6(3x100 FR on 1:30)
    • 2 min rest per round
    • hold steady pace each round
    • descend pace by round 4-6

    Results
    1. 1:15
    2. 1:15
    3. 1:15
    4. 1:14
    5. 1:13
    6. 1:13


    EZ 200 FR

    Comments
    Set 3 was really hard and inspired by the visiting coach training a young 16 year old male swimmer in the lane next to me. This swimmer was holding 1:07s on 1:20 at the time. His coach introduced himself to me as one of the USA National Open Water Team coaches preparing for an upcoming USA Open Water camp in SWF. He suggested that my aerobic base appeared to be sufficient for a 5K event, but would need to improve speed and pace with greater training intensity (HR at 80% max) in broken swims of 200s-400s grouped in sets of 2000 to 3000 meters.

    Updated June 5th, 2012 at 05:46 PM by fdtotten

    Categories
    Swim Workouts
  19. Tuesday June 5th - AM swim and weights

    At home with Susan, Richard, and Nate.

    Warm-up (1200)
    4 x 150 @ 2:30, 50 free + 50 stroke + 50 free. stroke done reverse IM order.
    2 x 100 @ 1:50, 50 catch up + 50 swim
    2 x 100 @ 1:45, 25 catch up + 75 swim
    2 x 100 @ 1:40, swim gentle descend

    Set I (1000 set / 2200 total)
    Taken from one of chowmi's SMU workouts

    10 x 100's
    * 1 easy on 1:45
    * 1 strong on 1:35

    * 1 easy on 1:45
    * 2 strong on 1:30

    * 1 easy on 1:45
    * 3 strong on 1:25

    * 1 easy on 1:45

    Set II (1400 set / 3600 total)
    8 x 25 @ :45 underwater SDK with monofin

    3 x
    * 1 x 100, 25 kick hard + 75 easy swim
    * 1 x 100, 50 kick hard + 50 easy swim
    * 1 x 100, 75 kick hard + 25 easy swim
    * 1 x 100, 100 kick hard
    #1 & #3 w/fins @ 1:30, #2 no fins @ 1:50
    This is pwb's [ame="http://forums.usms.org/showthread.php?t=20800"]Burn the legs a bit[/ame] set from workout #2 in this week's HVT thread.

    Wrap-up (400 / 4000)
    8 x 25 @ :45 no-breather
    200 easy

    ** 4000 yards **

    I had lots of cramps in my calves during the kicking set. I have should probably made it the first set after warmup, but the calf raises yesterday may have made cramps inevitable.

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

    Weights, immediately after workout

    Rack Deadlift
    175 lb., 10 sets of 3

    Vertical knee raise
    6 sets of 10

    Lat pulldown
    140 lb., 6 set of 8
  20. Workout 06/05/12:

    by , June 5th, 2012 at 02:08 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/200 RIM drill

    4 x 50 FR strong on :45

    6 x 50 Kick on :60

    4 x 100 FR Pull on 1:20

    2 x 50 dolphin kin with kickboard on 1:20

    400 long loosen and out

    (Solo/Rec/2000yds/40 minutes)
    ------------------------------------

    Felt a bit rough after the total distance workout yesterday. I was able to hold 1:12's on the pulls, which was good for me. I did the dolphin kicks as part of Jim T.'s experiment and will add that to the forum thread later today. Of note, when I do skd's without a board (usually I'll do 25yds on my side, 25yds on my back) and did more per 50 with a board than without (50 and 52 vs 37-39).

    Back to work today, and I will have to swim before work tomorrow and Friday in order to stay wet. I am not really excited about that, but have no other options at this point.
    Categories
    Swim Workouts