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Swim Workouts

  1. Wednesday, June 5, 2013, 800 M FR Pan American Championships

    by , June 5th, 2013 at 09:47 PM (I swim, therefore I am)
    A rainy soggy day as I drove the 90 minutes to Sarasota with my daughter, we arrived at noontime, checked in the meet/events and calculated I would swim about 4:40pm.

    The SCY warmup felt excellent, and I was confident I would at least equal my fictitious entry time. However my actual performance shocked me when I had some kind of panic attack after 100 meters to the point that I wanted to stop swimming and gasp for air. Rather than quit, I slowed down to warm up tempo, but was never able to get in the racing mode. I just do not know what happened as I did not even come close to the way I have trained in workouts.

    I will still do the 3K next week, but realistically what I will do afterwards is to focus on masters local meets in a range of events, learning how to better manage myself in pool competition as well as to only enter times I have actually done in a TT or a recent meet. It was foolish of me to enter an LCM championship meet without any recent actual times or meet experience in over 25 years. While I am mentally prepared to work hard at training, I seem to need more experience and confidence for competition.
    Swim Workouts
  2. Week 36 - Wednesday in Alexandria

    by , June 5th, 2013 at 06:14 PM (After a long rest)
    I am in The DC area this week with work and I had the pleasure of swimming with the Alexandria Masters team again this morning. On my previous trips I had swum indoors and today was in a new pool and outdoors. Despite the weather being chilly(compared to Texas) I had a good workout. The pool was a little shallow and the pool a little choppy but as usual the Alexandria team are so nice and welcoming. If anyone travels to DC and wants to swim with a masters team I highly recommend Alexandria Masters.

    3x200 swum as swim, kick, pull
    8x25 free on 25
    8x25 kick on 30
    4x100 IM on 1.45
    16x25 stroke on 30
    4x50 free on 45
    4x100 free on 1.40
    50 free with 10 seconds rest
    100 IM with 10 seconds rest
    200 back with 10 seconds rest
    100 free with 10 seconds rest
    50 free with 10 seconds rest
    4x50 swum drill,swim,kick,swim

    Total 3000 yards
    Swim Workouts
  3. Wed., June 5

    by , June 5th, 2013 at 04:11 PM (The FAF AFAP Digest)

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 50 chest press fly @ 1:10
    50 EZ
    10 x 50 smooth DPS free w/fins & paddles @ 1:00
    50 EZ
    4 x broken 75 free + 25 EZ
    -- no breath each 25
    -- break for :10 each 25
    50 EZ
    4 x 50 DPS backstroke w/paddles @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Total: 2800


    Just a recovery/technique workout today and then I will ramp it back up in LCM on Thursday and Friday. My son is finally home from college, which makes me very happy.

    Good luck to folks at the Pan Am Games!

    Updated June 5th, 2013 at 04:18 PM by The Fortress

    Swim Workouts
  4. 06.05.13 - Wednesday workout

    by , June 5th, 2013 at 03:48 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Back still hurts. My wife is threatening a dr appt. I really don't want to go that route but improvement has been slower than I like. In the pool it isn't so bad. I feel better swimming hard in the pool than I do laying around in bed.


    600 Warm up

    8 x 50 Pull - :50 2 easy/2 hard
    100 Stroke - 2:00
    8 x 50 Kick w/ fins - :50
    2 x 100 Stroke - 2:00
    8 x 50 IM Order - :50
    2 x 200 IM - 3:00
    8 x 50 Pull - :50 2 easy/2 hard
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    8 x 50 Kick w/ fins - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    ~2:00 Rest
    400 Timed Free (4:46)

    100 Cool down

    (5000 Total)
    Swim Workouts
  5. Hit 250 miles today

    by , June 5th, 2013 at 07:27 AM (Mixing it up this year)
    I was going to hit 250 miles even if I had to stay longer than normal. Today was supposed to be more of a recovery day but then I also had the milage goal too so ... the milage goal won out. Recovery day tomorrow.

    One other fantastic note......The kids have moved to an hour later, now there are 3 lap lanes which means.... NO MORE MANATEES!!!!

    10x50@:55 free
    500 free kick w/zoomers
    5x200@3:30 free w/paddles & bouy descend 1-5 went 3:18, 3:13, 3:09, 3:03, 2:57
    200 back kick w/zoomers
    400 back w/paddles
    6x100@2:00 free w/snorkle focus on 6 beat kick
    200 free EZ

    Total 3400 meters
    Swim Workouts
  6. Tuesday, June 4, 2013 5:00-7:00pm The Alaskans are coming...

    by , June 4th, 2013 at 10:54 PM (Fast Food Makes for Fast Swimming!)

    800 Free w/ every 3rd length Breast
    400 Free Pull
    8 x 50 Kick w/ board Odds EZ, Evens Fast @ 1:10

    Main Set:

    5 x 500 Broken into:
    1. 10 x 50 Fast @ 1:00 (went :35ish)
    2. 5 x 100 @ 1:20 (!!!!!!!) WTH!!! - made the first 1, kinda on the 2nd one, and then all downhill
    3. 2 x 200 @ 2:30, 1 x 100 Fast (I was about 2:45+ on the 200s)
    4. 8 x 25 Free (I did Fly) Fast @ LIFO; 1 x 200 Free FAST @ 2:30 (went 2:36), 1 x 100 Free Fast
    5. 2 x 250 Free @ :15 rest (I made these)


    8 x 50 w/ buoy (25 scull/25 Free pull) @ 1:10

    8 x 50 @ 1:10 Odds Fly/Back by 25s, Evens Breast/Free by 25s

    Cooldown with taking out the lanelines...our group got that task. I hauled on the reel...good arm workout on the LCM lanelines.

    4900 LCMeters

    I guess we have an Alaskan family that comes down here in the summertime for a while, and they train with the team. Their kids are fast, really fast. One boy about 15, and a girl about 17. They both kick my butt and everyone else too, besides Jared. Somehow the 3 of them were possibly making those insane intervals on the main set tonight. I was giving my best effort, but when the interval for 200s is about :10 slower than my recent meet time, I find that impossible. We did have a substitute coach tonight, so maybe she wasn't exactly sure of our times or something...or it was written to kick out butt. LCMeters itself does that to me...I don't need insane intervals on top of that!!
  7. Workout 06/04/13: evening

    by , June 4th, 2013 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    Did not get in a motorcycle but was able to help my wife plant the garden. I was in charge of tilling the east side of the garden and the potatoes while Lena worked in the new raised bed, using the hugelkultur method.

    Headed to the pool for Masters tonight with GregJS, Carol, and Erin:

    200 swim/200 kick/200 pull
    8 x 25 on :40 (various together)

    The "M" set as seen on David C's blog:
    - 50,100,150,200,150,100,150,200,150,100,50
    - Pick BASE of 1:20/1:30/1:45 (per hundred) - I did 1:20

    Added a 200 IM drill before
    - 2 x 25 sculling then
    - 4 x 50 active recovery and out
    (Masters/Rec/2650 yds/60 min)

    Great main set, although my arms were aching from the garden this afternoon. I came in right at 2:40 on the last 200 and 1:20 on last 100, so took an extra :20sr. Now, off to
    Swim Workouts
  8. Tuesday, June 4, 2013

    by , June 4th, 2013 at 05:10 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Cloudy, humidity at 74%

    Warm Up
    800 FR as 400 DPS, 400 Steady

    *Set 1*
    4x50 FR on 1:15
    * 34-34-33-33
    ---200 BK/FR by 100

    *Set 2*
    4x100 FR
    from dive, as 50 steady/50 strong

    Warm Down
    600 FR Smooth

    Did a similar workout yesterday. Tomorrow I drive up to Sarasota with my daughter where I will swim the 800M Fr perhaps sometime around 3-4pm. Tried out my new Yingfa jammer size M per jaadams1 advice (thank you), and it fits much better than size L.

    Updated June 4th, 2013 at 05:28 PM by fdtotten

    Swim Workouts
  9. 06.04.13 - Tuesday workout

    by , June 4th, 2013 at 05:06 PM (Pete's swim blog)
    Swam w/ Dave. Our first newly laminated workout sheet has vanished so we had to skip to workout #5. This one had lots of fly but the intervals weren't too bad. With a great deal of help, I was able to remove the cylinder head from my car last night. It was a complicated job but not as bad as the mechanics that were quoting me astronomical estimates made it out to be. This wasn't a good job for someone with a bad back and I don't look forward to putting everything back together in my condition. This morning, I was smarter and came to the pool armed with ibuprofen. I still don't have the flexibility I'm used to but I can do flip turns and swim fly now.


    600 Warm up

    2 Rounds of:
    * 25 Fly - :30 / 25 Free - :30
    * 50 Fly - 1:00 / 50 Free - 1:00
    * 50 Fly/50 Free - 2:00
    * 150 IM (75 Fly/25 bk/25 br/25 fr) - 2:30
    * 100 Fly/100 Free - 3:00
    * 200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    * 300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    * 200 Fly - 4:00
    * 200 Free - 3:00
    * 50 Easy (Skipped on second iteration due to time)

    10 x 50 Pull - :45 2 easy/2 hard

    (4850 Total)
    Swim Workouts
  10. Tuesday, June 4

    by , June 4th, 2013 at 03:50 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    2 x 50 caterpillar fly drill w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00-1:10
    50 EZ
    6 x 30 UW + 20 EZ back kick w/fins @ 1:15
    50 EZ

    Main Sets:

    8 x 30 burst + cruise @ 1:15
    100 EZ

    4 x (50 AFAP w/fins + 250 EZ)
    fly = 26 high
    free = 25 mid
    breast = 30 high-31 flat
    back = 28
    -- very good times for me, but I was completely shot after these sprints

    4 x 50 DPS back w/agility paddles @ 1:15
    50 EZ

    Total: 3200 m


    Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.
    Swim Workouts
  11. Monday 6/3/13

    Monday 6/3

    AM only LCM + Crossfit

    AM swim:

    500 swim
    12x75 @ 1:15 50 FR/25 STRK I.M. order no FR

    15x100 AE
    5 @ 1:30 (held 1:18s)
    5 @ 1:25 (held 1:17s)
    5 @ 1:20 (held 1:16s)

    100 EZ

    Total: 3000


    800M run
    30 kettle bell swings @ 55 lbs
    30 pull-ups
    Swim Workouts
  12. Workout 06/04/13: morning

    by , June 4th, 2013 at 09:54 AM (Maple Syrup with a Side of Chlorine)
    Back in the water after a four day break ...

    400 Fr with snorkel/200 Back/200 IM drill
    4 x 50 on :50 (burst and cruise)

    10 x 150 on ~2:25
    - 50 = kick into
    - 100 pull w/ buoy (odd) or 100 swim with Agility paddles (even)

    4 x 50 on :50
    - 25 FAST IMO into
    - 25 Fr DPS

    200 Dolphin Dives in Deep with snorkel as loosen and out
    (Solo/Rec/2900 yds/50 min)

    Busy weekend. Worked all day Friday, then went to my wife's graduation ceremony on Saturday. She completed an AA in Liberal Studies from the Community College of Vermont, and all of the districts walked up north at Norwich University. Lena is the first in her family to complete a college degree and in doing so keep a promise to her grandfather made many years ago. I am so proud of her!
    Click image for larger version. 

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    Back to work on Sunday, when another heavy storm moved in, which is notable only in that the rain overpowered the roof and our brand new pharmacy was taking on water! It was 10 minutes before closing with two customers in line, so I grabbed plastic garbage bags to cover the registers/computers and had to write out hand labels due to a lightning strike that knocked the server out of commission. Leaving late, I headed up to the nursing home (after getting drenched) to lead the service as I do the first Sunday of the month, then back to work to officially close out the day and assess damage. After that, went to church were we celebrated Lena's accomplishment afterwards.

    Yesterday I had determined to get up to swim before work, and did so but went back to bed after figuring I wouldn't be able to stay on my feet for 12+ hours. So, four days dry (well, mostly) but very busy. Now a nice day off today, away from high heat and storms, so outside work will be tackled with the hope of a motorcycle ride before Masters practice tonight.

    Updated June 4th, 2013 at 10:14 AM by rxleakem

    Swim Workouts
  13. Fly, fly, fly away....

    by , June 4th, 2013 at 07:35 AM (Mixing it up this year)
    This became a fly day. The workout I wanted to do for back was the one I did last week and I decided to pull a different workout card. I have my workouts on index cards that are laminated so they hold up well around water.

    I probably did not warm down as well as I should but had to get to work.

    1000 free as 200S/200P/200S/200K/200S

    3 time thru with zoomers:
    1x200@5:00 fly kick on back
    2x100@2:30 fly held 1:45's
    4x50@1:15 alt 50 rt arm/50 lt arm

    200 free EZ

    Total 3000 meters
    Swim Workouts
  14. Monday, June 3, 2013 5:00-7:00pm

    by , June 3rd, 2013 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Spent 15 minutes getting the lanelines all situated in the pool. There was some disorganization with how they got reeled up after the meet last night. Plus some of our lanelines are short, and we have to figure out which extensions go in which "new" spots.

    It was pretty much a recovery day workout today, since 99% of the team was at the meet last weekend.


    600 Free
    600 Flutter Kick w/ board - Locomotive style: Each lane kicks the entire 600 EZ single file. The "caboose" has to sprint kick to the front to become the new "engine". As soon as they get there, the next person begins their sprint to the front. If done correctly :evilgrin: you can get the lane to speed up for a certain caboose person and they have to sprint kick for a longer period of time.
    600 Free Pull

    20 x 100 Choice @ 2:00 - stretch out or whatever
    I did every 5th one as 50 Fly/50 Free...all others were all Free.
    Held 1:22-1:23s on all of them

    16 x 50 SDK w/ long fins @ :55
    I held them between :45-:47 or so. Last couple I got down to :40s, and the final one was under :40

    300 EZ and out

    4900 LCMeters
  15. Monday, June 3

    by , June 3rd, 2013 at 07:41 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    6 x 25 shooters w/fins @ :45
    2 x 50 torque drill @ 1:30 RI
    50 EZ

    Main sets:

    8 x 25 burst+ cruise @ 1:00
    100 EZ

    4 x (75 @ 100 pace w/fins + 75 EZ)
    -- 2 swim (fly/breast), 2 kick
    -- time were sucky
    50 EZ

    12 x 25 w/parachute @ 1:00
    -- 4 free w/agility paddles, 4 torque drill w/agility paddles, 4 breast
    50 EZ

    5 x 50 DPS free w/agility paddles & fins @ :50
    100 EZ

    Total: 2750

    Gym: (took Lil Fort to run during deluge)

    RC/scap es, 20 min
    power wheel rollouts, 3 x 15
    captains chair leg raises, 3 x 20
    back extensions w/plate, 25 x 1 x 15
    foam rolling, 10 min


    Had a super busy fun weekend (capped off with the US v. Germany soccer game and dinner with friends), and didn't make it the pool Sunday. Unfortunately, I felt like crap today as I've had 3 very poor nights sleep in a row. Really hope I can sleep soundly tonight. Hate insomnia.

    Updated June 3rd, 2013 at 09:04 PM by The Fortress

    Swim Workouts
  16. 06.03.13 - Monday workout

    by , June 3rd, 2013 at 05:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Hurt my back pretty bad on Saturday and it was still painful this morning. I had no flexibility and flip-turns as well as any undulation hurt. Pretty much kept to freestyle and breaststroke but was able to do some fly near the end.


    800 Warm up

    4 Rounds of:
    * 25 fly/50 Free - 1:10
    * 50 fly/25 Free - 1:10
    * 75 fly - 1:10
    50 Easy
    Didn't do any fly. Took it easy and mixed pull with free.

    16 x 100 - 1:40 Up/Down kick (:10)
    50 Easy
    Pushed a little harder here but kept open turns and mixed in some sculling when the kick began hurting.

    6 Rounds of:
    * 25 Kick/25 stroke (br) - :50
    * 50 stroke - :50 (alternate back/fly)

    100 Fly/50 Kick/100 Fly -> out of time

    (4250 Total)
    Swim Workouts
  17. Week 36 - Monday

    by , June 3rd, 2013 at 08:15 AM (After a long rest)
    I woke up early this morning thinking work,which is never a good start to the day. I felt tired and sluggish in the water.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 55

    Main set
    5x(100 kick on 2 mins, 200 swim on 2.40)
    10x50 swum 25 streamline with snorkel, 25 swim on 50
    2x400 breathing every 5 with 15 seconds between 400s
    10x50 swim on 45

    Warm down
    200 easy

    Total 4200 meters

    i held 2.25s on the 200s, but felt pretty crappy. Overall an ok workout but I felt awful.

    Updated June 3rd, 2013 at 07:47 PM by StewartACarroll

    Swim Workouts
  18. Good Distance Day but had to swim around the manatees

    by , June 3rd, 2013 at 07:45 AM (Mixing it up this year)
    Had to share today with 2 people who could swim and 1 manatee, at least the floating log was not there(he calls himself that not I). Next week the kids will move 1 hour later and there will be more than one lap lane YEAH!!!!

    This was a good pace day but I did have to modify my intervals to get around people and stay ahead of them. Lap swimmers don't seem to pay attention to the speed of the people they jump infront of. So I don't feel bad mowing them down!

    400 free
    4x50@1:00 free as 25 fist drill/25 swim

    4 times thru:
    300@5:00 free w/paddles & bouy held 4:40's
    100@2:00 free fast went 1:36, 1:36, 1:35, 1:34
    200@3:30 free w/paddles & bouy went 3:17, 3:15, 3:15, 3:15
    100@2:00 free fast went 1:35, 1:37, 1:36, 1:34

    600 free EZ

    Total 4000 meters
    Swim Workouts
  19. Sunday, June 2, 2013 Apple Capital Day 3 Results

    by , June 3rd, 2013 at 12:18 AM (Fast Food Makes for Fast Swimming!)
    Started off the day with a little timing of the morning session with my older daughter. Gotta get in the volunteer hours with the team of course. Saw some fast 10 & unders too. I finished this about 11:00, and didn't have my first event under after 3:00pm so I went home for a while and got some work done as well. No rest for the weary!

    Got to the pool and warmed up a little bit in the deep tank, probably a total of 400 meters at the most. My first event was the 100 Fly, which I was seeded 3rd in, with my "best time" (1:03.1) from when I was age 22 or 23. It was the only event that I really wanted to do today anyway.

    100 Fly - 1:06.3 - good enough for 3rd place!!
    I actually earned one of the cool medals that the team purchased this year for the Top 3 places! I didn't figure I would be able to get one, but I guess I was wrong.
    1st place was a 1:00, 2nd was 1:05.5, 3rd-7th was 1:06.3 to 1:07.0, so I got the lucky end of the reach at the wall.

    The rest of my day was just survival mode to get through my events...3rd day of a meet, and recovering after my sickness last week, this is all I could do:

    200 IM - 2:37.xx
    31.5 / xx
    xx / 34.0

    200 Back - 2:49.
    Is it bad that my 200 Breast time was only 13 seconds slower than this??
    whatever...I need to remind myself that only Fly and Free are to by swum in LCMeters from now on...and maybe the 400 IM

    200 Free - 2:18.0
    I felt good on the 1st and last 50s in this, the middle 100 just stunk.

    Well, I got in a good amount of racing, and will be able to repeat the freestyle and fly events next month, along with the 400 IM.
  20. Saturday, June 1, 2013 Apple Capital Day 2 Results

    by , June 2nd, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    After yesterday's rough time with life in general, I managed to wake up this morning feeling great, in fact better than I've been all week long, so I headed in to work like always at 5:00am to get a little more $$$$ in the pocket. Got 8 hours done, and still had about 3 hours at home to take the kids to the school to play, and just relax for a while.

    Headed to the pool about 4:00ish to grab a cheeseburger with grilled onions from the concession stand. They're 100% worth it, and don't sit in your stomach, or at least not mine. They had a 30 minute-ish warmup period at the mid-point of the afternoon session (you know how USA-S has to do the "4 hour rule"). I got in about 800 of easy free, some fly drill, and a little speedy stuff, but not much more than 25 up tempo stuff. I already knew I'd be better at this point than Friday's 400 IM. My body was 100% different feeling.

    200 Fly - 2:30.25 (same as last season)
    31.9 / 36.1
    39.7 / 42.0
    Yeah the back half hurt a little bit, and I was really feeling stiff around the 150 or a little before. As I pushed off the final wall I could feel that twinge just prior to getting a cramp coming on in my calves. Uh oh. I just slugged through the final 50, trying not to use too much effort on the legs, or risk rescue by the lifeguards. Made it home right about the same time I had last season, so that's a plus.

    200 Breast - 3:02.92 (about the same as last season)
    42.3 / 47.8
    47.5 / 45.4
    I told John that I was going to take it out easy, and build the effort and turnover on each 50. I did start easy for sure, and stayed neck and neck with a girl next to me (they swam all the 15 and over events co-ed mixed), until the final 50 when I really went for it with my turnover and lunging forward. My legs just played along, but I powered home well. This is a pretty decent time for me.

    The sun was well down at this point, and it had been cooling for the past couple hours, plus the wind was picking up a bit like it always does around here at night. Basically pretty cold no matter who you are. I stayed in my clothes up till about 15 seconds before the whistle to get up on the blocks.
    400 Free - 4:48.40 (3 seconds slower than last season)
    1:08.xx / 1:14.mid / 1:14.mid / 1:11.low
    I was sandwiched between a college girl and another boy in the final heat, and they both got out about a bodylength or more ahead of me within the first 100. I was just eating their wakes for the middle 200, and began to pull up on them both from about the 250 point to the 350 mark. I gave it my all to catch them, but to no avail. Kids...


    Tomorrow morning I'll be timing the meet for about 3 hours in the morning with my daughter, and then will get back later in the afternoon again for 4 more races. These ones should be least I'm waiting for the 100 Fly in which I'm seeded 3rd in. I need some hardware!!!