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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -08/28/20122

    by , August 24th, 2012 at 05:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We may be closed Monday depending on the hurricane. If so we will do this workout on Tuesday.

    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 descend 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick-descend- 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75-1 of each stroke- 1:15
    Four rounds

    1 X 200 free 3:00 3:00 3:00
    4 x 50-descend- :40 :50 1:00
    Three rounds. Round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  2. Friday, Aug. 24

    by , August 24th, 2012 at 05:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    6 x 50 fly drills @ 1:00-1:10
    50 EZ

    Speed Sets:

    10 x 25 burst dolphin kick on back with fins @ 1:00

    10 x 25 burst dolphin kick on back, no fins @ 1:00

    100 EZ

    4 x (50 AFAP w/fins + 100 EZ)
    fly, 23 mid
    fly/back, 24 low
    back/breast, 26
    dolphin kick w/board, 25

    100 EZ

    Total: 2550


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

    Met with Speedo today. The poor boy is recovering from a nasty cold/bronchitis and couldn't do much. But it was very nice to chat and catch up. He swears he's not retiring from swimming despite loving mountain biking and trail running.

    Will do some rehab exercises and stretching tonight. Gym + yoga is on deck for tomorrow.
    Categories
    Swim Workouts
  3. 08.24.12 - Friday workout

    by , August 24th, 2012 at 08:51 AM (Pete's swim blog)
    Swam w/ Kyle and Dave. Pretty light turnout but we had fun anyway. That is if by "fun" you mean 200 timed fly.

    SCY

    600 Warm up

    4 x 300 - 4:30 Descend (4:00, 3:50, 3:44, 3:40)
    50 Easy
    Couldn't stay with Dave on the last one of these. Drag suit just got to me and I was ready to throw up after 200 yards.

    20 x 50 - 1:00
    (2 x IM order, IM order kick; 1 x IM Order down, IM kick back)
    50 Easy

    3 x 300 - 5:30 100 Stroke/100 Kick/100 Pull
    100 Easy

    200 Timed stroke - (Fly 2:50)
    Felt smooth and easy for 50 yards but I was still losing ground to Dave. At 100 yards, I was hurting but still able to keep going. After that, it was all pain. Thought about stopping at 150 but I gutted it out. For me, 2:50 is a really good drag suit time. It's less than 15 seconds off my meet time.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  4. Thursday 8/23/12

    Thursday 8/23

    PM only LCM

    500 swim
    3x200 @ :10 rest pull w/ paddles + buoy + snorkel
    500 kick w/ fins + board 250 FL/250 FR
    4x100 @ 1:30 D1-3, hold 4
    100 EZ

    kick w/ fins:
    200 @ 3:00 build each 100
    3x100 @ 1:30 D1-3
    4x50 @ 1:00 odd fast/even cruise

    3x100 @ 1:45 cruise
    3x200 @ 3:30 strong
    9x50 @ 1:00
    3 fast
    1 EZ/2 fast
    2 EZ/1 fast

    150 EZ

    Total: 4300
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/24/12

    by , August 23rd, 2012 at 04:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds.
    50's: odd: fast even: easy
    #4 50 is on 1:30
    Choice. IM'ers should go 1 round of each.

    10 X 150 free 2:15
    1-5: swim 100 moderate/50 fast
    6-10: negative split

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  6. Wed. & Thur., Aug. 22-23

    by , August 23rd, 2012 at 04:09 PM (The FAF AFAP Digest)
    Wednesday:

    Drove to pool and it was closed for two weeks. Did not have enough time to drive to Oak Marr to swim before dr. appt. After doing some research on elbows and coritsone and acupuncture, I decided to forego another cortisone shot (I can deal with the short term pain) and try acupuncture instead. Here is a sample summary on acupuncture for tennis elbow:

    ACUPUNCTURE:
    A consensus statement from the National Institutes of Health states that study results are promising enough to consider acupuncture as an appropriate option for the treatment of lateral epicondylitis.24 However, conflicting evidence exists, and recommendations for or against this therapy cannot be made. Two systematic reviews and one meta-analysis found that acupuncture leads to short-term (three days to two months) pain reduction.15,20,25 Two additional systematic reviews acknowledge that acupuncture might provide short-term benefit, but they conclude that there is insufficient evidence on the use of acupuncture for the treatment of lateral epicondylitis.7,26


    The doc prescribed the nitro patches again and I will use those for at least 12 weeks. The theory is that they dialate the blood vessels allowing blood to get to the injured tendon more easily and increase fibroblastic activity. Bracing for a few days of headaches, which will hopefully be short-lived as they were last time.

    Went to bikram yoga at 6:00 pm. One of the most packed classes I've ever been in. I thought August was a huge vacation month here? Saw a fellow swimmer from Reston Masters. Unfortunately, I had one of the heat nazi instructors. Between that and the crowds, the last 20 minutes were excruciating. I wish the shorter Vinyassa classes were at better times for me.



    Thursday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    4 x 50 caterpillar fly drill @ 1:10

    Main Sets:

    16 x 50 rotating IMs @ :50-1:00
    50 EZ

    20 x 50 kick @ 1:00
    -- I slightly modified a kick set from Workout #3 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21245"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (5 x 50 kick) w/fins @ 1:00
    1 = fast @ 100 pace
    2 = EZ
    3 = 25 UW + 25 EZ
    4 = 25 AFAP + 25 EZ
    5 = EZ

    Round 1 & 2, SDK on back = 22 double shooter, 9 AFAP 25
    Round 3 = dolphin kick w/board, 26 high, 11
    Round 4 = flutter kick w/board, 26 high, 11

    6 x 25 w/parachute @ 1:00

    100 EZ

    Total: 3150


    Acupuncture, 40 min


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

    I was pretty beat in the water after bikram last night. Still, I felt like I got a decent kick set in. Tomorrow, I'm meeting up with MB Speedo. I'm glad he hasn't decided to change sports completely ... at least yet.

    I missed the entry deadline for the MD Senior Olympics on Sept. 9 while I was on vaca, and don't feel inclined to pay a $60 late registration fee. Jimby is coming down Sept. 8 to swim in a MD Swim Series LCM meet in Baltimore at a decent pool. It's outside, but perhaps I'll accompany him and do a couple 50s for a sprint workout. It just starts very very early ... http://www.usms.org/comp/event.php?M...0120909NBACLCL

    Looking forward to my girls going back to school after Labor Day. I find it hard to focus on workouts during the summer.
    Categories
    Swim Workouts , Yoga
  7. 08.23.12 - Thursday workout

    by , August 23rd, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Roger, Sam and Ray. Another challenge day. Swam in my Yingfa jammer. Made a big difference. Three more weeks and we get to 10x100 IM on 1:25.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 IM/Free
    2:00 Break
    7 x 100 IM - 1:25
    100 Easy
    Held 1:19-1:20. Fly was falling apart slowly but I was holding on ok. Should be fine for 10 of these if I back off a little on the first couple.

    9 Minutes - Free, 1 breath per 25 yards. Rest and breathe on walls as much as needed. Made 600 yards.

    4 x 100 - 1:40, 50 Kick/50 Stroke. Use every kick and stroke once.

    10 x 150 - 2:30 Stroke/Kick/Pull.

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  8. Wednesday, August 22, 2012 at the Y

    by , August 22nd, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    Had similar chaos today at the YMCA pool, with the swim team using three of the lanes, and then having two lanes open for lap swim, and the other 1 lane space for a swim lesson group. It all worked out well this time, since we knew what to expect. This will be going on for about two weeks like this until the hours get changed around again.

    Swam with Jared

    Warmup/Getting into it:

    5 x 100 Free @ 1:30 (1:09s)
    5 x 100 Free @ 1:25 (1:08s)
    5 x 100 Free @ 1:20 (1:07-8s)

    Our warmup was an undetermined amount when we started. Jared just said 100s, and I went. After 3 of them I asked him how many he wanted to do...he then said "let's do 5 @ 1:30, 5 @ 1:25, 5 @ 1:20." OK, no problem with me. Well...as we started the 1:20s, he was cursing himself for suggesting it. I was having fun with it.


    100 IM semi-strong but with a relaxed tempo

    10 x 50 Flutter Kick w/ board @ :55 (:45-:49s)


    Free Pull w/ paddles Set: (1500 set)
    2 x 50 (on each of the following) @ :55, @ :50, @ :45, @ :40, @ :35
    Jared got out here...I kept going - staying on interval:
    2 x 50 @ :50, @ :45, @ :40, @ :35
    2 x 50 @ :45, @ :40, @ :35
    2 x 50 @ :40, @ :35
    2 x 50 @ :35

    100 EZ and out

    -------------------------
    3700 Yards

    I had fun with the final pull set. Rock n roll taper mode for sure since I have the LCM meet on Saturday. Most yardage I've done in a while, but I was feeling great so I went with it.
  9. Workout 08/22/12: OW

    by , August 22nd, 2012 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    I got goosed tonight! Goose Pond in Lee, MA, that is.



    Numbers and words tonight for a change ...
    - 1.57 miles completed in 54:21, which you can view here.
    - 39 fish and numerous large rocks viewed while swimming.
    - 12 total swimmers, 10 with orange safe swimmer buoys, 1 wife and 1child joined in the fun.
    - 1 great post-swim potluck: 2 chicken choices, 3 veggie plates, 9 various salads, 2 chip offerings, 1 box of wine or homebrew beer from a growler, 1 tin of brownies.
    (My contribution included: 2 eggplants and green peppers, 4 tomatoes, and parsley from our garden, plus 3 potatoes and other spices, simmered into a great summer stew)
    - 100 miles round trip (145 minutes total) on my motorcycle for 1 excellent swim.
    - Now time for 800mg of ibuprofen, and some rolling around on 1 tennis ball before
    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  10. Wednesday 8/22/12

    Wednesday 8/22

    AM only LCM

    500 swim
    400 pull w/ buoy + paddles
    100 kick w/ fins

    All kick FR w/ board:
    4x25 @ :40 FAST
    25 @ :40 EZ
    4x25 @ :40 FAST
    25 @ : 40 EZ
    5x25 @ :40 FAST
    25 @ :40 EZ
    200 50 cruise/50 FAST

    20x50 smooth FR
    5 @ 1:00
    5 @ :55
    5 @ :50
    5 @ :45
    400 EZ

    Total: 3000
    Categories
    Swim Workouts
  11. Wednesday August 22nd - AM Swim

    At home with Susan.

    Warm-up (1200)
    2 x 200 @ 3:15
    2 x 200 @ 3:15, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Set I (2500 / 3700)
    This is a minor modification of pwb's [ame="http://forums.usms.org/showthread.php?t=21247"]Workout #2[/ame] from this week's High Volume Workouts

    5 x
    * 1 x 400 @ 6:00, 5:50, 5:40 5:30, pull w/buoy only, descend slightly (went 5:22, 5:20, 5:16, 5:15, 5:12)
    * 1 x 100 @ 2:10, kick w/board, dolphin - breast by 25

    Set II (500 set / 4200 total)
    4 x 25 @ :40 flutter kick w/fins and board, odds easy, evens AFAP
    3 x 50 @ :50 dolphin kick with mono fin on stomach
    3 x 50 @ :50 dolphin kick with mono fin on back
    4 x 25 @ :45 underwater SDK w/fins

    Wrap-up (300 / 4500)
    8 x 25 @ :40 no-breather
    100 easy

    ** 4500 **

    As expected, my arms and shoulders were tired today but surprisingly there weren't sore (yet?). My times on the 400s weren't exactly fast but they weren't terrible either.

    I used the monofin for the first time in a while. The last time I used it I got blisters that took weeks to heal because they were on the joints of my first two toes, so today I put some Bodyglide on those parts of my feet and didn't have any problems.

    Updated August 22nd, 2012 at 05:53 PM by eric.carlson

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -08/23/12

    by , August 22nd, 2012 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:00 3:00
    Two rounds, round 1 intervals left, 2 right.

    10 X 50 kick 1:10
    #6-10: 25 fast/25 moderate
    1 X 100 swim

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    odd: IM or 50 best stroke/50 free 3:30
    even: free on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. 08.21.12 - Wednesday workout

    by , August 22nd, 2012 at 08:25 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam, Ray, John and Kyle. Started out a bit fast on the 200s. Took a while to recover from that but it wasn't so bad a the end.

    SCY

    550 Warm up

    2 x 200 - 3:00 (2:20, 2:22)
    I chased Dave on these. He did 2:15. 2:20 is a little aggressive for me with a drag suit on but I'm glad to see I can make it.

    3 Times through:
    * 4 x 125 IM - 2:00
    * 4 x 75 - 1:15 Kick/Stroke/Pull
    * 4 x 25 - :30 IM Order
    * 100 Easy

    100 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  14. Tuesday

    had a good swim during lunch. did about 2500 in 48 min.

    I am always amazed at how people act in swimming pools.

    We had a lot of kids in the pool today. there always seems to be that one kid that makes the constant fog horn noise. And it lasts and lasts.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/22/12

    by , August 21st, 2012 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    1 X 100 1:45 1:30
    4 X 50 descend 1-4 1:00 :45
    Three rounds. Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick + 100 swim

    8 X 25 fast :30 :40 :45
    1 x 100 easy 2:00
    Three rounds, choice. Round 1 interval left, 2 middle, 3 right.

    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 x 100 swim

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  16. Tue Aug 21st, 2012

    by , August 21st, 2012 at 12:05 PM (Ande's Swimming Blog)
    Tue Aug 21st, 2012

    Did not swim Sat, Sun or Mon
    helped my daughter move back to Lubbock which is 400 miles from where we live. got home around midnight last night

    Lift: lifted a little today and plan to lift today

    set alarm for 5:30 to get a little extra sleep

    LCM, Mabel Davis Pool
    Whitney coached
    swam with with Dakota, Jim, & Jason
    beside Chris, Keith, & Tyler
    6:00 - 7:30 dove in around 6:30

    ~ ~ ~ ~

    WARM UP
    missed it

    Main Set

    dove in on the last 100 of 5 x 100 fr best ave on 2:00

    800 fr easy

    5 x 100 fr on 1:50 held 1:11 - 13's

    400 fr

    assigned 5 x 100 fr on 1:40
    did 5 x (50 strong / 50 easy )

    200 easy

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    SCM season is next and looking for one or 2
    prob week before & after Thanksgiving
    Nothing definite yet
    Categories
    Swim Workouts
  17. 08.21.12 - Tuesday workout

    by , August 21st, 2012 at 08:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Felt pretty good today. Did a lot of pull w/o paddles. I'm going to give it another week before I try using them again. My chest feels 100% right now but I want to be sure.

    SCY

    600 warm up

    5 x 300 pull - 4:00 (descended from 3:45 to 3:30)
    100 Easy

    10 x 100 - 1:40
    * 1, 3, 5, 7 - Stroke IM order
    * 9 - kick
    * Evens - IM
    100 Easy

    10 x 50 Kick - 1:00
    50 Easy

    10 x 50 Pull - :50 easy/hard

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  18. Monday, August 20, 2012 5:35pm @ the Y

    by , August 20th, 2012 at 10:34 PM (Fast Food Makes for Fast Swimming!)
    Schedule change at the pool starting today. I guess the high school girls have started practice, and they have the timeslot this is normally after school hours. This pushes back the USAS team, and thus conflicts with the normal 5:30 lap swim/lessons time slot. Well, tonight was crazy. Swim team had 3 lanes, they put in 2 lanes for the lap swimmers - since we had 7 show up to swim, and left the other lane area for the 1 little kid lesson group, which worked out fine. Well...almost. Some lady thought she would hop in with Jared and I for a little 3-way lap swim action. We were lapping her every 75 to 100 yards, so it was no fun for all of us. She eventually moved over with the others who were the typical YMCA lap people, and we had our fun by ourselves.

    Warmup:

    500 Free playing dodge the lap swimmer

    500 Free Pull - same game for the first 200 of it

    Main Set (continuing the 500s theme)

    500 IM (I decided to time it, since the 500 IM is commonly raced in meets, I could compare my time with recent results.)
    Went 6:27 - don't have any idea on splits

    500 - alternating 100 Streamline Kick on back, w/ 100 Backstroke

    4 x 125 (500) Free Pull @ 1:30 (went 1:21-1:23s)

    -------------------------
    2500 Yards and out to pick up my daughter from soccer practice
  19. Monday, August 20

    by , August 20th, 2012 at 10:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 back shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:05
    5 x 50 up tempo free @ :50
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise, dolphin kick @ 1:00
    50 EZ

    4 x (50 AFAP + 150 EZ) @ 5:00
    Fly, 23 high
    Flutter kick w/board, 25
    Double shooter, 21
    Dolphin kick w/board, 25

    100 EZ

    Total: 2550

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

    I was out of the water for 3 days for various reasons. Felt pretty dreadful in the water today, not helped along by the lack of sleep from elbow pain. And even streamlining and turning bothered it in the water. I have a dr. appt on Wed. I may try the cortisone shot + nitro patches again if the dr thinks that's a good option. In retrospect, I think I should have kept the patches on longer last time I tried them. If those don't work, I'll try PRP. I'm worried there's some tendon damage anyway, the way the elbows flared up again so quickly. I obviously won't be doing any upper body drylands for a very long time again. Much to my chagrin, I think I may have to eliminate deadlifts from any future regimen. My double jointed elbows don't seem to like being locked out holding weight. When I do start again, I'm not sure what to do. Should I literally start from ground zero and increase weight very very very slowly and methodically? Avoid certain exercises for good? I need to do some research and re-start the rehab exercises now that I'm home.

    According to my flog, I've been very lazy in August. Still ahead of my "goal" though. .

    I can't believe the summer is lost over ...
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -08/21/12

    by , August 20th, 2012 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    4 X 150 2:15
    4 X 100 1:30

    4 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00
    4 X 25 fast-1 of each stroke- :30
    Two rounds, short break between rounds

    2 X 150 free 2:15
    1 X 300 free 4:00
    Three rounds, swim or pull.
    Descend 300's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts