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Swim Workouts

  1. Week 27 - Wednesday PM

    by , April 10th, 2013 at 10:06 PM (After a long rest)
    I got out of the office as planned tonight and made it to the pool just before 6pm. I ended up doing a couple of weight circuits followed by 15 minutes on the vasa swim bench at a high tempo. The swim felt pretty decent, especially compared to this morning. I was joined in the pool tonight by coach Neil Walker, former Olympic gold medalist! He has not trained in a long time, but hung with me for a couple rounds of the main set and it was fun having a training partner. Now all I have to do is convince Neil to train with me for worlds next year.

    Weights
    2 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    15 minutes high tempo on vasa swim bench

    Swim

    10x100 on 1.25 swum as 25 back, 75 free
    12x50 on 1min holding sub 30
    3x(300 breathing every 5 on 4min, 6x75 on 1.05 holding sub 44, 4x100 kick on 1.50, 4x50 drill on 50)

    Total 5650

    I held 29's on the 12x50 and felt pretty comfortable, and then held 43-44 on the 75s feeling less comfortable but not bad.
    Categories
    Swim Workouts
  2. Wednesday, April 10, 2013

    by , April 10th, 2013 at 06:44 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR DPS
    200 FR Kick
    400 FR w/agilty paddles-buoy-tuge
    400 FR w/snorkel-fins

    *Set 1*
    6(4x50 FR on 1:20, 2:00 rest)
    *34-33-32-32
    *31-31-30-30 w/agility paddles
    *33-32-32-31
    *32-31-30-30 w/agility paddles
    *32-31-30-29
    *29-28-27-26 w/fins-agility paddles
    ---200 BK
    ---400 FR Kick as 50K/50K-Scull w/snorkel

    *Set 2*
    2x1000 FR on 15:00, #1 w/buoy-tube-agility paddles, #2 no equipment
    *13:45, 13:38, right into...
    10x100 FR on 1:30
    *1-4)1:17, 5-7)1:16, 8-10)1:15

    Warm Down
    400 FR EZ DPS
    Dryland bands

    Comments
    Started with 1200 meters of quality 50s FR followed by a 3000 meter FR endurance set. First time ever for a 29.3 LCM 50 FR from a push off. Finally was able to do 10x100 on 1:30 holding times under 1:20. I ordered two 9402 Yingfa Jammers from Mr. George Park last night, and they are already in the mail today.

    Swimming Science Article:
    Long Course vs. Short Course
    http://www.swimmingscience.net/2013/...-swimming.html

    Some quotes...

    'The most obvious difference between a short and long course is the number of turns: “SCY races are a series of events joined together to form a single race. A swimming phase followed by a turning phase followed by an underwater kicking phase. Although the same can be said for LCM swimming, the duration of the swimming phases in SCY swimming are very different (Skinner).” Because swimmers alternate different phases more frequently during short course swimming, the swimming portion can occur at a higher velocity, not only due to “breaks” but also because swimmers achieve the highest velocity off the turns (assuming the turn is not horrible).'

    'Skinner adds, “[a] common denominator in long course race analysis (USA athletes) is the constant stroke rate degradation that occurs on every lap of every race. It is the extreme exception when I see an athlete maintain their stroke rate across the pool, and in some cases there is a significant drop off in stroke rate during the second half of each lap of the race. The bottom line here is the fact that the athlete is unable to sustain their neural function all the way across the pool and this leads to significant losses that aren’t that easy to see.”

    Keskinen (2007) formally studied different pool lengths (SCM and LCM) and noted the following differences:

    • Significantly higher blood lactate levels for the 50m pool compared to 25m at each point of curve comparing swimming velocity with blood lactate.
    • Heart rate values were significantly higher LCM.
    • Maximum swimming velocity was significantly higher in 25m pool owing to the turns.
    • The turning benefit via SCM correlated with the difference in maximal speed, difference in maximal force in tethered swimming baseline test, and the difference in countermovement jump performance. (Related to dryland jump performance, note also Potdevin (2011), finding a positive effect of plyometric training on starts and turns, but not on kicking propulsion.)'
    Categories
    Swim Workouts
  3. Wed., April 10

    by , April 10th, 2013 at 05:15 PM (The FAF AFAP Digest)
    Drylands:

    RC/Scap ex, 15 min
    total ab machine, 120 x 3 x 15
    fast free punch on cable machine, 30/35/40 x 1 x 30
    leg abductor, 120 x 4 x 8
    bicep curl, 30 x 3 x 8
    back extensions w/25 lb plate, 3 x 15
    power wheel roll outs, 3 x 15
    seated twists w/45 lb bar, 2 x 25
    russian twists on incline bench w/25 lb plate, 2 x 25
    med ball slams, 10
    foam rolling/scap stretching, 15 min
    -- it feels weird doing no plyos, but I guess with nationals approaching, it's not a bad time to stop them


    Swim/SCY/Solo:

    700 various
    6 x (25 front scull + 25 EVF free) w/agility paddles
    50 EZ
    2 x (6 x 25 shooters w/fins @ :35 + 50 EZ)
    9 x 50 drill (3 fly/back/free)
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Total: 2100


    ~~~~~~~~~~~~~~~~~~~~~~~

    Had to be gone from the house all day, so got in a double. I was somewhat alarmed when our prospective buyer showed up with a home inspector, pool inspector, and structural engineer. I had never heard of someone bringing in a structural engineer to a home inspection. And I can't stand the buyer. Feeling a bit gloomy over all that ... and somewhat ticked off too since prior inspections have shown no structural problem. Our house certainly survived the earthquake just fine. I feel like its s blatant attempt to leverage the price. Mr. Fort and I have hired our own structural engineer. I forsee negotiations ...

    On the upside, there are 445 swimmers entered in Colozines Zones thus far, and Cheryl is expecting 50 more. This is a good number for the meet. I was a bit surprised by only 1636 going to Indy. But I guess Indy was also competing with the Pan Am games. Now way could I get away for that kind of time.

    Updated April 10th, 2013 at 07:03 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Week 27 - Wednesday AM

    by , April 10th, 2013 at 08:16 AM (After a long rest)
    Back to feeling crappy again today, generally stiff and sore around the shoulders. Oh well only a few more days and I start my taper.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 45
    8x100 IM on 1.30 getting heart rate up

    Main set
    4x400 trying to go 1000 pace on 7 mins(these were tough today)
    200 easy
    10x50 on 35

    Warm down set
    10x100 on 1.30 swum 25 drill, 50 DPS, 25 overkick

    Total 4800

    I went 4.18, 4.15, 4.12, 4.14 on the 400s. Not a good set at all, but I kept pushing and was pretty consistent around 1.03-1.04 pace, just no real get up and go today.
    Categories
    Swim Workouts
  5. Recovery and Backstroke what a combo

    by , April 10th, 2013 at 07:27 AM (Mixing it up this year)
    This was a recovery day but I did push on one set of backstroke.

    500 free
    500 free kick w/zoomers

    5x100@1:40 free w/strapless paddles, bouy & snorkle long and strong held 1:32's

    5x [1x100@2:00 back went 1:43, 1:41, 1:41, 1:40, 1:36
    [1x200@3:30 free long and loose held 3:09's last one SLOW

    400 free kick w/zoomers
    100 free EZ w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  6. Tuesday, April 9, 2013 5:30-7:30pm

    by , April 9th, 2013 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    More of something PWB would like, and less of a Fort workout tonight. At least my coach does switch it up day to day, short/middle/long/free/IM/stroke/short rest/long rest...a bit of everything.

    Warmup:

    400 Free
    12 x 100 Free Pull @ 1:40 (1:05s)
    (1600/1600)

    Main Set:

    straight thru, stay on intervals
    1 x 500 Free cruise @ 8:00 (5:55)
    2 x 250 Free Fast @ 3:30 (2:47s)

    1 x 400 IM cruise @ 8:00 (5:30)
    2 x 200 IM Fast @ 3:30 (2:29s)

    1 x 300 Free cruise @ 6:00 (3:35)
    2 x 150 Free Fast @ 2:10 (1:40s)

    1 x 200 IM cruise @ 3:30 (2:40)
    2 x 100 IM Fast @ 2:00 (1:10s)

    1 x 100 Free cruise @ 2:00 (1:10)
    2 x 50 Free Fast @ :45 (:30/:27)

    200 EZ
    (3200/4800)

    12 x 100 SDK on back w/ long fins @ 1:30 (1:10-1:15s) just cruised them
    I'd rather do these kick sets at the beginning of the swim. I was on the verge of cramping tonight.
    (1200/6000)

    400 EZ

    --------------------------------
    6400 Yards

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

    Saw the National Psych Sheet info is online now, thanks to Fort's blog letting me know that...

    In my 1650, I've got the 11th overall fastest time, so with 8 lanes, that puts me near the middle of the pool in the 2nd fastest heat. I'm 2nd place in my age group by 1.5 minutes. That's good news.

    400 IM, I'm the #5 seed in my age group, should be able to move up a bit here...

    200 Free - #13 seed, some tough competition in that one too! Rolling the dice...but should be able to nail it...

    200 Fly - #6 seed, this can go either way...lots of things can happen to everyone in the 200 Fly...

    500 Free - #8 seed. I hope they keep these seeded by age group, rather than by time. I'm seeded with such a slow time that I'd rather be chasing the leaders in my age group than being stuck with entries that are the same as my entry. Call me a sandbagger...I can take it!

    100 Free - #25 seed out of 49 entered. RIght in the middle of the pack. This was my #6 event, so it looks like they're running all of them.

    Updated April 10th, 2013 at 12:17 AM by jaadams1 (Added National Stuff)

    Categories
    Swim Workouts , Daily Practices
  7. Week 27 - Tuesday

    by , April 9th, 2013 at 09:49 PM (After a long rest)
    I was late leaving work again but traffic was in my favor for a change and I arrived at the pool at 6.30 and swam for just over 90 minutes. I felt ok again today on what was basically a long recovery workout.

    1000 swim with snorkel on 13 mins
    10x50 finger drag drill with long reach on 1min
    10x100 kick on 2mins holding 1.30
    10x50 back on 45
    16x125 swum as 25 over kick and 100 DPS on 1.40
    10x50 free working push offs and turns on 40
    6x100 IM on 1.40 easy

    Total 6100 yds

    I held 1.20 on the 125s with the 100s swum on about 1.05s. Overall this was tiring due to the yardage but generally I felt pretty strong the whole way tonight.
    Categories
    Swim Workouts
  8. Workout 04/09/13:

    by , April 9th, 2013 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Busy week so far. After work on Sunday, I went to the nursing home for first Sunday service, then visited my mother-in-law to get some cupcakes from my niece's birthday party that Lena was unable (more like unwilling, I think) to bring home on Saturday. Then we went to church and I helped out again with the projector and also helped to serve communion. It was a long, but good day.

    I got into the water Monday before work, swimming a total of 1500 yds in about 30 minutes. Did 50 swim/kick/pull -> 100 each -> 150 each -> 200 each (and will probably do that tomorrow as well). Went to Men's Bible Study, had a great discussion again as we look at who the Holy Spirit is, then stayed late for the NCAA champs (my team won, too!). Was going to double today, but I was bushed and after dropping Preston off I came home and went back to sleep. Helped Lena around the house until tonight, when I joined the masters team for:

    w/u: 300 choice, 4 x 50 pull (:20sr), 4 x 50 kick (:20sr), 2 x 25 FAST (:30sr), 100 loosen
    Borrowed JBS's "50's on 1:01"
    - Start on :10, finish by :60. Did IMO for the first 3 rounds (12), then FR. Stopped after making the :31 swim.
    Then 100 Social Kick
    1 x 100 Broken FR off blocks (:05sr/:10/:10)
    3 x 50 on 1:00 Active Recovery and out
    (Masters/Rec/2200 yds/60 min)
    --------------------------------
    Monumental Masters Mini-meet coming up quickly, so introducing a meet warmup to the crew. I remembered John's 50's set and felt it would be a great high-intensity option for us, and it was a delightfully painful! We had a packed house tonight, seven swimmers including myself, and I was excited about that. Now, off to bed so I can attempt to get up for a swim before work tomorrow.
    Categories
    Swim Workouts
  9. Tuesday, April 9, 2013

    by , April 9th, 2013 at 05:56 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Sunny, humidity at 78%

    Warm Up
    Dryland bands
    200 as 50FR/50BK
    200 FR as 25 smooth/25 Fast
    400 FR as 50 Smooth/50 Fast

    *Set 1*
    5x200 FR on 3:00
    *2:40, 2:38, 2:37, 2:37, 2:37, :30 rest, right into...

    4x50 FR on 1:30
    *32-31-31-30, 1:00 rest, right into...

    1x1000 FR on 15:00 w/strokemaker paddles
    *13:21, right into...

    4x50 FR on 1:30
    *33-32-31-31, 1:30 rest, right into...

    1x400 FR on 6:00, 2x300 FR on 4:30, w/snorkel-agility paddles-fins
    *4:52, 3:40, 3:36, 1:00 rest, right into...

    7x200 FR on 3:00
    *2:36, 2:36, 2:35, 2:35, 2:34, 2:34, 2:33, :30 rest, right into...

    4x50 on 1:30
    *32-32-31-31

    Warm Down
    400 FR/BK/BR/Fly EZ
    Dryland band resistive & active stretches

    Comments
    Overall my swimming felt better today and the results are satisfactory. The focus was on the 200 freestyle sets at the start and finish to build pace in second 100, and then swim quality 50s fast with a long six-kick stroke. Swims with the equipment were to focus on best possible technique at fast pace with strong effort. When doing these kinds of multiple swim sets, the equipments needs to be organized and prepared ahead of time for quick transitions between swims.

    The results of the final round of 200s on 3:00 are my best this year at that interval, but my HR was high averaging 160-180. I was struggling the last four 200s to keep the my FR stroke functional. But I still managed to swim the final fast 50s in good form using the six-kick to to anchor a longer rotational stroke.
    Categories
    Swim Workouts
  10. Tuesday, April 9

    by , April 9th, 2013 at 04:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    8 x 25 shooters w/MF @ :30 (!)
    50 EZ
    8 x 25 dolphin kick burst + cruise w/MF @ 1:00
    -- 4 right side, 4 belly
    100 EZ

    Main sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    w/fins:
    1 x 25 AFAP @ :30 (free, 10)
    1 x 50 EZ @ 1:00
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    2 x 25 AFAP @ :30 (fly, 11 flats)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    3 x 25 AFAP @ :30 (dolphin kick w/board 11-12)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    4 x 25 AFAP @ :30 (backstroke kick, UW 12.5-15 m, 11-12s)
    1:00 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    3 x 25 AFAP @ :30 (breast, 13s)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    2 x 25 AFAP @ :30 (fly, 11s)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    1 x 25 AFAP @ :30 (free, 10)
    1 x 50 EZ @ 1:00
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    100 EZ

    8 x 25 w/chute & agility paddles @ 1:10
    -- 2 scull, 2 torque drill, 2 breast pull, 2 free
    100 EZ

    Total: 3450


    ~~~~~~~~~~~~~~~~~~~~~~~

    Swiped and modified a set from James Adams last workout. I was testing it out for the HIT forum and I think it's a keeper. I made it more of a speed workout, but it could also be modified into a sprint conditioning workout.

    Hitting the gym and doing a recovery swim tomorrow. I think that may be my last dryland session before nationals, though it's possible I'll do some core work over the weekend. I just don't feel like having fried legs for Zones. Still need to go sign up!

    Edit: Entered Zones
    100 free/100 fly/50 fly
    available for 200 & 400 mixed medleys (backstroke) and female 200 medley and free relays

    Psych sheets for Spring Nationals are up:
    http://www.usms.org/comp/scnats13/heats/

    I'm seeded first in all my events even 50 evil (wth?!) 100 back I'm seeded first by 7 seconds though, ugh! It would be nice to have a closer race ...

    Updated April 9th, 2013 at 06:35 PM by The Fortress

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/10/2013

    by , April 9th, 2013 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #15: Meet starts tomorrow for most. I will not be posting for a few days.

    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

    $$$$$$RELAY STARTS$$$$$

    2100+-
    Categories
    Swim Workouts
  12. 04.09.13 - Tuesday workout

    by , April 9th, 2013 at 09:06 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Knees are feeling better this morning. That helped a lot. Felt pretty good overall today.

    SCY

    700 Warm up

    5 x 100 - 1:30; Odds IM (1:20s), Evens free (1:15s)
    16 x 25 - :30; IM Order, half underwater
    Break

    5 Rounds of:
    * 4 x 50 - 1:00; Odd rounds half underwater, even rounds kick
    * 2 x 200 Pull - 2:30
    50 Easy
    Half underwater stuff was painful. My sdks just aren't strong enough to get me to mid-pool very quickly. Kicks weren't too bad. Did mostly 2:15s on the pull with some a little faster and some a little slower. Dave and I raced the last one for a 2:08. Big set... was very tired after this.

    4 x 100 Kick - 1:45, descend (IM - 1:46, 1:44, 1:42, 1:40)
    Break
    100 Timed kick (Br-1:22)

    200 Cool down

    (5350 total)
    Categories
    Swim Workouts
  13. Focus on the pull

    by , April 9th, 2013 at 08:00 AM (Mixing it up this year)
    A solid distance day today not so much focused on speed as distance per stroke

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/snorkle, strapless paddles & bouy DPS about 14-15 holding 1:29-1:30
    10x100@1:30 free w/paddles & bouy at 85% went 1:25, 1:25, 1:25, 1:24, 1:24, 1:24, 1:24, 1:25, 1:23, 1:22

    500 free kick w/zoomers faster pace
    500 free long and loose

    Total 4000 yards
    Categories
    Swim Workouts
  14. Monday, April 8, 2013 7:00-9:00pm Back at it

    by , April 9th, 2013 at 01:11 AM (Fast Food Makes for Fast Swimming!)
    Back to the normal training routine again with the team, and it felt great. We were loaded with 7 per lane, so we didn't get to do exactly what was planned, but John still gave us some good work.

    Warmup:

    400 Free
    300 Kick w/ board
    200 V-Sit Scull
    (900/900)

    12 x 100 SDK w/ long fins @ 1:30 Max Rest (went 1:05-1:08s)
    (1200/2100)

    w/ long fins and paddles:
    1 x 100 Free Build @ 1:30
    1 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    2 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    3 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    4 x 25 Free FAST @ :45
    remove paddles, so long fins only:
    1 x 100 Free Build @ 1:30
    3 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    2 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    1 x 25 Free FAST @ :45

    200 EZ
    (1300/3400)

    24 x 50 @ coaches sendoff (approx. 1:15-1:30 or more)
    • 6 each stroke
    • 4 drill/2 sprint

    (1200/4600)

    8 x 25 Sprint @ 1:00

    • 4 non free (did Fly)
    • 4 Free 1 breath or less

    (200/4800)

    300 EZ

    --------------------------
    5100 Yards
  15. Week 27 - Monday PM

    by , April 8th, 2013 at 09:49 PM (After a long rest)
    I had hoped to arrive at the pool early to do weights and a swim, but I was late leaving the office and did not make it to the pool until 6.30, an hour after I had planned on being there. My coach decided that I should just swim a long workout. Luckily the pool was back to short course yards this evening which made it easier. I believe the pool is going to be LCM Friday evening - Monday morning and the rest of the week will be short course yards.

    Warm up
    400 with snorkel
    5x100 free overkick on 1.20

    Main set
    4x500 pull with paddles descend 1-4 with the last under 5.10 on 6mins
    200 easy
    1000 with snorkel on 12 mins DPS
    100 kick on 2mins
    1000 free working turns on 12 mins
    100 kick on 2mins
    1000 free pull(no paddles) on 12 mins

    Total 6300

    When my coach said that he wanted the last 500 under 5.10 I honestly did not give myself much hope of doing this but to my pleasant surprise I had an awesome set going 5.20,5.15, 5.11 and 5.05. On the last one I lost my paddle on the last turn somehow and lost time yanking it off so it would have been even quicker. I was really pleased with this set! The 1000s were more aerobic and after the 500s were a little anti climactic. Overall a much better day today despite the lack of sleep and I am looking forward to sleeping like a baby tonight.

    Updated April 8th, 2013 at 10:49 PM by StewartACarroll

    Categories
    Swim Workouts
  16. Week 27 - Monday AM

    by , April 8th, 2013 at 09:38 PM (After a long rest)
    I had a sleepless night last night. Lots of work related things were swirling around my head and I just kept waking up. I was not expecting a good day in the long course pool but in general I had a good workout and made steady progress from last weeks experience in the long course pool.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x200 pull with paddles on 2.40 descend 1-4 and 5-8
    12x50 kick with fins on 1 min holding 30
    10x100 on 2min best average

    Warm down
    200 easy

    Total 4100m

    I felt pretty decent on the 200 sdropping from 2.30,2.26,2.22,2.20 on 1-4 and 2.25,2.22,2.19,2.15 on 5-8. The kick felt tough but I held 30s on all of them and then the 100s hurt really bad but I even split each 50 and held 1.07-1.08 which I was pleased with.
    Categories
    Swim Workouts
  17. Monday, April 8, 2013

    by , April 8th, 2013 at 07:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Overcast and raining, humidity at 84%

    Warm Up
    Dryland band stretches 10 min
    500 EZ FR DPS
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:18s
    4x50 on 1:00 FR desc 1-4, *36-36-35-34

    *Set 1*
    4x400 FR on 6:00
    *5:30, 5:24, 5:21, 5:19, 1:00 rest, right into...

    4x400 FR on 6:00 w/agility paddles-tube-buoy
    *5:28, 5:25, 5:23, 5:21, 1:00 rest, right into...

    4x400 FR on 6:00 w/snorkel-agility paddles-fins
    *5:08, 5:02, 4:56, 4:50
    ---200 BK
    ---200 FR Drills

    *Set 2*
    10x50 FR on 1:30
    *33-32-32-31-32-32-31-32-31-30

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Mondays after two days out of the water always feel awkward, but it must just my thinking. My pace for the 400s is not that good yet, but improving. I hope that in the next two weeks I will be able to swim under 1:20/100 pace with no equipment for swimming a FR round of 4-5 x 400s.
    Categories
    Swim Workouts
  18. Sun & Mon, April 7-8

    by , April 8th, 2013 at 05:00 PM (The FAF AFAP Digest)
    Sunday Drylands:

    Rc/Scap ex 15 min
    tried Star Trac ab machine, fail, couldn't get it into a good position
    straight leg hip flexion, 30 x 3 x 8 each leg
    low row, 90 x 4 x 8
    adductors, 100 x 3 x 8
    abductors, 120 x 3 x 8
    tricep press, 70 x 3 x 8
    flutter kicks on bosu, 2 x 100
    seated twists w/30 lb DB, 3 x 25
    twists on cable machine w/yoga ball, 40 x 2 x 15 each side
    med ball slams in squash court, 10 x 50 various
    foam rolling/streching, 15 min
    skipped plyos bc of knee


    Monday Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x 25 kick w/fins @ :45
    odds = AFAP (11s)
    evens = EZ
    100 EZ

    Did workout #1A from the HIT forum. http://forums.usms.org/showthread.ph...501#post285501. Had planned on workout #1, but just wasn't up for it today.

    w/fins:
    1 x 50 @ 100 pace @ 1:00 (fly, 25 high)
    2 x 50 EZ @ 1:00

    2 x 50 @ 100 pace @ 1:30 (back, 26)
    4 x 50 EZ @ 1:00

    3 x 50 @ 100 pace @ 2:00 (breast, 29)
    6 x 50 EZ

    4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25)
    8 x 50 EZ

    Total: 3100


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.
  19. Sarasota Y Sharks Masters 5:30 AM Workout -04/09/2013

    by , April 8th, 2013 at 01:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #14
    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 100 easy

    $$$$$RELAY STARTS$$$$$$$

    WARM DOWN: 4 X 50 easy

    2100+-
    Categories
    Swim Workouts
  20. 04.08.13 - Monday workout

    by , April 8th, 2013 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My knees are shot from soccer yesterday. It didn't feel so bad playing but I was in bad shape this morning. Other than push-offs and any type of kicking, I was fine. After a couple thousand yard, it became more manageable.

    SCY

    700 Warm up

    16 x 50 - :50
    * 3 free + 1 kick
    * 1 Stroke/2 Free + 1 kick
    * 2 Stroke/1 Free + 1 kick
    * 3 Stroke + 1 kick
    Break

    4 Rounds of:
    * 4 x 100 on 1:30, 1:25, 1:20, 1:15 (Pick 4 from Fly, Breast, IM, Free, Free)
    * 1:00 Rest
    We added the 1:00 Rest. It was tough cycling back into 100 stroke after 100 free on 1:15. I might have made 2 or 3 but 4 was going to be pretty tough without the extra rest. I did mine Fly (1:18-1:20), IM (1:22-1:23), Free (1:12-1:15), Free (1:10-1:12). Knees hurt too much to do breaststroke.
    100 Easy

    7 Rounds of:
    * 75 Hard Pull - :50 (Made :47-:48)
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05 (Made 1:04-1:07)
    * 25 Easy Kick - :45

    16 x 25
    * 1-8 odds hard IM order, evens easy free - :30
    * 9-12 No breath - :40
    * 13-16 Easy (cool down) - :30

    (5000 Total)
    Categories
    Swim Workouts