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Swim Workouts

  1. 03.23.12 - Friday workout: what are the odds?

    by , March 23rd, 2012 at 10:44 AM (Pete's swim blog)
    A comment yesterday caught my attention. It had to do with splitting a 200 with two identical 50s down to the hundredth of a second. I 100% agree with what was said: a) the splitting was impressive and b) it is amazing that the human body can do that. So I started thinking... what are the odds that something like this can happen? I came close with my 200 Breaststroke in Feburary: 35.36, 39.64, 39.61, 39.52. Only 12 tenths of a second separated my second and fourth 50s. I'd call it luck in my case since I wasn't trying to do anything of the sort. I was more worried about chasing down the guy next to me. Here's the 2012 Women's NCAA D-I 200 Fly finals:

    1 Katinka Hosszu 26.10 54.03 (27.93) 1:23.36 (29.33) 1:51.32 (27.96) [1.40]
    2 Cammile Adams 25.98 54.76 (28.78) 1:23.57 (28.81) 1:52.40 (28.83) [0.05]
    3 Kelsey Floyd JR Tennessee 25.98 55.47 (29.49) 1:24.77 (29.30) 1:54.28 (29.51) [0.21]
    4 Sara Isakovic 25.55 54.50 (28.95) 1:23.89 (29.39) 1:54.38 (30.49) [1.54]
    5 Tanya Krisman 26.11 55.37 (29.26) 1:24.94 (29.57) 1:54.64 (29.70) [0.44]
    6 Caroline McElhany 26.20 55.58 (29.38) 1:25.29 (29.71) 1:55.23 (29.94) [0.56]
    7 Alyssa Anderson 26.16 55.19 (29.03) 1:25.11 (29.92) 1:55.50 (30.39) [1.36]
    8 Teresa Crippen 26.22 55.50 (29.28) 1:25.41 (29.91) 1:55.63 (30.22) [0.94]

    I [bolded] the difference between the max and min splits for the last 3 50s. Some were better than others but the average was 0.81 seconds. Given that a person is trying to split the last three 50s evenly and they are capable of swimming each 50 within .81 seconds of the others, what are the odds that any two would be split to the same hundredth of a second? Is is 1 in 81 (1.23%)? 2 in 81 (2.46%)? Actually, neither. This a variant of the Birthday Paradox ([ame="http://en.wikipedia.org/wiki/Birthday_problem"][ame="http://en.wikipedia.org/wiki/Birthday_problem­"]http://en.wikipedia.org/wiki/Birthday_problem[/ame]­[/URL]). The formula works out to something like this: 1 - 81!/(81^3 * (81-3)!) or 1 - 81*80*79/81^3 or 3.67%. Ok.... still not great odds but it happens more than you might think. What about on a 500? Take a look at this swim:

    3 Wendy Trott 25.93 53.67 (27.74) 1:21.71 (28.04) 1:49.75 (28.04) 2:17.54 (27.79) 2:45.35 (27.81) 3:13.17 (27.82) 3:41.21 (28.04) 4:09.17 (27.96) 4:36.10 (26.93)

    Three 28.04s! Discounting her first and last 50s, she swam 8 50s within 0.30 seconds of each other. Odds any two are the same: 64%! Odds any 3 are the same... over my head and I really don't want to hunt down my old statistics books.

    Today's workout - Swam w/ Dave x 2 and Roger. We were supposed to bring our own sets but it ended up being a repeat of some of my older "make your own up" sets. Pool temp 86. For Q (and my curiosity), I weighed myself before my workout this morning - 197. Weighed myself again when I got home - 192. Same lack of clothing for both weights. Same scale. I didn't eat, drink or er... expel anything between measurements. So basically I left 5 lbs of heat, water and whatever else I excrete through my pores in the pool. Learned a) it is more than I thought and b) I need to lose some weight. I'll take some more measurements over the next week to see if this is "normal". Tomorrow, I'll be at the Huntsville Nat so I can see if cooler water reduces how much I lose.

    SCY

    400 Warm up

    1600 - 1:15 pace. Each of us took 400 yards leading while everyone else drafted.

    10 x 100 IM - 1:30
    I might be getting the hang of this IM thing. Kept them all under 1:25 and even crept down to 1:20 once.

    50 Easy

    100 Free - 1:20
    25 Breast - :30
    100 Free - 1:20
    50 Breast - :50
    100 Free - 1:20
    75 Breast - 1:10
    100 Free - 1:20
    100 Breast - 1:30
    100 Free - 1:20

    200 Cool down

    (4000 Total)

    Updated March 23rd, 2012 at 11:05 AM by pmccoy

    Categories
    Swim Workouts
  2. Thursday 3/22

    (rough work schedule Tuesday and Wednesday kept me out of the pool)

    AM and PM SCY + Crossfit + Bonus Swim

    Today was PWB day (thanks for the workouts).

    AM swim:

    Warmup sets (1,400 set / 1,400 total)

    1 x 500: 100 free swim, 300 IM k/d/d by 25s, 100 free swim

    4 rounds of 4 x 50's on :50, descend each round to fast-ish (90%)
    -- 1st rd: fly/back
    -- 2nd rd: back/brst
    -- 3rd rd: brst/fr
    -- 4th rd: free

    1 x 100: easy

    Main set #1 (2,000 set / 3,400 total)


    12 x 150: swim free
    -- 6 on 2:00, gentle descend in pairs (1:43s, 1:38/1:37, 1:36/1:35)
    -- 4 on 1:50, descend 1 to 4, try to start faster than your 2nd pair of 150s on the previous 6 (1:39, 1:38, 1:36, 1:35)
    -- 2 on 1:40, descend 1 to 2, try to start at your 3rd 150 of the last set, then blast the last one (1:35, 1:33)

    4 x 50 @ :35, :40, :45, :50, active recovery

    200 EZ

    Total: 3600

    PM swim:

    Warmup sets (800 set / 800 total):

    1 x 400: 100 free, 200 IM kick-drill by 25s, 100 free

    2 sets of 4 x 50 @ 1:00 kick w/ board building legs

    Something Borrowed (3,000 set / 3,800 total)

    There are four rounds and you can take a Masters Minute between rounds

    Round #1: 1 x 400 2 x 200 4 x 100

    Round #2: 1 x 300 2 x 150 4 x 75

    Round #3: 1 x 200 2 x 100 4 x 50

    Round #4: 1 x 100 2 x 50 4 x 25

    400/300/200/100 did negative split on 1:15 base.
    200/150/100/50 did deconstructing IM on 1:20 base.
    100/75/50/25 did reverse IM order by round, 1:10, 1:20, :50, :25

    200 EZ

    Total: 4000

    Crossfit:

    AMRAP (as many rounds as possible) for 7:00 of the following:
    3 thrusters, 3 pull-ups
    6 thrusters, 6 pull-ups
    9 thrusters, 9 pull-ups
    ...etc. climbing in sets of 3

    made it through 15/15 and got 13 thrusters in the 17/17 round.

    Bonus Swim:

    To make up for 2 days of being out of the water, I sped over to the club pool from Crossfit to play water polo with the club team. Played 3 15:00 "periods" final score: White (me) 12 - Blue 10.

    4 goals tallied.

    Updated March 23rd, 2012 at 11:50 PM by Calvin S

    Categories
    Swim Workouts
  3. Workout 03/22/12:

    by , March 22nd, 2012 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 FR/200 FR
    4 x 100 kick

    4 x 150 FR on :15 sr (held ~ 1:43)
    100 ez
    3 x 100 IM on 1:45 (1:15, :13, :12)
    100 ez and out
    (solo/Rec/2100yds/40 min)
    ------------------------

    Almost missed my swim tonight, but was able to get into the adult swim time with 40 minutes left. I did indeed talk with the head lifeguard about last night's fun, and she agreed that we should be able to swim until 7:30 on Monday and Wednesday evenings. I asked her to fix the schedule so that the other guards are aware.

    I also received a USMS banner in the mail from the headquarters on Tuesday. I found an ideal place to hang it in the pool, just above the pace clock. I also put in an order for some promo materials for our meet next month - everything is coming together for it, so now we just need people to show up.

    Checking out from the pool for the rest of this week due to work. I'll be back in the water on Monday. The plan is to start the transition to Open Water training with longer reps, but also with some speed sets from time to time.
    Categories
    Swim Workouts
  4. Thursday, March 22

    by , March 22nd, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY w/Susan Williams:

    Warm up:

    700 various

    6 x 25 no breath free @ :35
    -- focus on breakouts
    8 x 25 shooters @ :40
    50 EZ

    Main Sets w/fins or MF:

    10 x 25 burst + cruise @ 1:00
    6 dolphin, 4 speed drills
    125 EZ

    1 x AFAP 50 back from the blocks
    -- rolling start (probably subtracts a half second or so)
    -- 28 mid-high (couldn't see clock right away)
    -- might have gone past 15 m mark on 1st; spaced out on # kicks
    175 EZ

    5 x (broken 100s AFAP dolphin kick + 100 EZ) @ 7:00 (? didn't pay attention to clock; we were chatting)

    1 = break 10 seconds @ each 25
    2-3 = break 15 seconds @ each 25
    4-5 = break 30 seconds @ each 25

    1 = back shooters w/MF, :40
    2 = back shooters w/MF, :43 (bonked on last 25 from lack of O2)
    3 = dolphin kick w/board & fins, :46
    4 = dolphin kick w/board & fins, :44
    5 = back shooters w/MF, :36

    -- Susan had to leave

    200 EZ

    8 x 25 breast pull w/parachute @ 1:15
    -- decided against free b/c of shoulders, but I liked doing breast pull this way.
    100 EZ

    Total: 3200

    30 min stretch/foam roller/rehab exercises

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

    So very nice to have a swim buddy to work out with! And since Susan and I focus on SDKs, the broken 100 sprint kick set was perfect for both of us with upcoming 100 backs at Nats. Legs feel pretty tired after that effort. Did my rehab exercises last night, but didn't stretch. Really need to do that later today.

    I may need to hit the gym tomorrow instead of Sunday, if I can rouse myself in time. This weekend is chock full of kid stuff -- first regatta, swim meet, soccer game and 5K.

    I've decided my chief concern from here until Nats is staying healthy during the spring allergy season, which has arrived early this year.

    Updated March 22nd, 2012 at 07:25 PM by The Fortress

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -03/23/12

    by , March 22nd, 2012 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER/REST WORKOUT
    SCY

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    6 X 25-half blast kick/half swim- :45
    1 X 100 swim

    6 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 fast
    #5&6 are easy, swim down.

    4 X 100 best stroke 2:15
    Same pattern as above
    2 X 100 easy swim down 2:00

    5 X 50 blocks
    25 sprint, turn and breakout...easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  6. Wednesday, March 21, 2012 5:00am & 5:00pm

    by , March 21st, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    I was tired this morning...probably due to the fact that I didn't get to sleep till after 11:00 last night!

    A.M. Workout:

    Warmup:
    400 Free
    300 Free Pull
    200 Kick w/ board
    100 Free

    Main Set: (not much of anything)
    30 x 50 Kick w/ board @ 1:00 (:48-:51s)
    Did these in reverse circle swimming while two others were reversing with me. Just to be different... Other lanes were looking at us with weird looks.

    This was about all I could muster this morning. I just wanted to get out, but figured I could kick back and forth for half and hour. And since I did put forth effort in my kicking, it's not "garbage".

    -----------------------------
    2500 Yards

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

    P.M. Workout

    A continuation of my "I'm tired" day...

    10 x 100 Free @ 1:30 (started at 1:15s, gradually down to 1:11s)

    8 x 100 Free @ 1:25 (1:11-1:12s)

    1:00 rest (I was starting to feel the BONK here)

    6 x 100 Free Pull @ 1:20 (1:12-1:13s)

    1:00 rest (BONKing...)

    4 x 100 Free Pull @ 1:15 (1:11-1:13s)

    1:00 rest

    2 x 100 Free @ 1:10 (1:09, 1:15)
    I came in on this first one, saw the 1:09, and just watched the second hand keep going :10, :11, :12, oh yeah...GO!

    This was a good aerobic set for me today. It kept me moving, even though my body didn't really want to. The pulling in the middle really saved me, and the last 2 100s were just death.

    10 x 50 Kick w/ board @ 1:00 (:55s)

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

    6000 Yards for the Day
  7. Workout 03/21/12:

    by , March 21st, 2012 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 Fr/200 FR/200 IM drill
    4 x 100 kick on ~ 2:00

    500 FR Pull with buoy
    4 x 100's (2 Kick, 2 IM drill)
    5 x 100's on 1:25 FR
    into - kicked out of the pool
    (solo/Rec/2400yds/45 minutes)
    ----------

    My first time back in the water since the Harvard meet (had to work Monday and Tuesday). I am really happy with the results, even though I was beat out of the gridge I had going on in my head with SwimStud in the 200 breast and jaadams1 and qbrain in the 50 free. Oh well ... Still stoked with that 200 IM time.

    I went to a pharmacy continuing education seminar this morning in Albany, NY, about an hour from my house. I nabbed the 4.5 hours that I needed (they offered 8), and headed home early to enjoy the beautiful day (I think it got up to 81 degrees today). The obligitory diabetes presentation sandwiched in between a talk on rheumatology and HIV meds, along with a continental breakfast and chicken lunch. Not bad, and I can get reimbursed by work for the cost of the event. :bonus:

    I have been tinkering with my motorcycle today and fired it up for the first time this year. I think I mentioned that a car pulled out in front of my last summer, then stopped in the middle of the road - apparently she wanted to see a guy bounce off her hood. So I did, unwillingly. I was not going fast and and just mushed up the passing lamps, so I spent the evening installing the replacement. I'll get a picture of it on here at some point.

    Left for a swim, and the schedule at the Rec has changed since the Marauders (age group) and High School teams are done for the season. Well, as usual, there are mistakes with times, and the lifeguard kicked us (the other four and me in the fast lane) out of adult swim at 7:00, instead of the 6:15-7:30 it should be. He kept pointing to the paper, and I agreed that he was correct in following it but offered my humble opinion that it was a typo. He happily took a paid 30 minute break - I'll have to have a chat with the director tomorrow morning. Otherwise, the evening swim time will see a 3.5 hour decrease in time per week - I am not down with that.

    Oh well, this swim felt good and I met a new swimmer named Tim, who is training for the Ironman at Lake Placid this summer. I shared with him the master swim time slots and invited him to check them out for a good workout and some stroke helps, plus I mentioned our meet next month. Good to see new folks in the water ...
    Categories
    Swim Workouts
  8. IG, Wed., March 21

    by , March 21st, 2012 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x (4 x 50 fly drills) @ :10-:15 RI

    10 x 50 @ :15 RI
    odds = 25 long breast pullout + 25 scull
    evens = fist circle breast drill w/flutter kick
    (got that drill here: http://swimswam.com/2012/03/breastro...jessica-hardy/)
    50 EZ

    10 x 100 @ 1:45
    odds = free
    evens = back kick
    -- smooth and easy
    -- focus on breakouts
    50 EZ

    8 x 25 back shooters
    50 EZ

    Total: 3050

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

    I was pretty blasted after yesterday's hard speed workout. So I reverted to IG recovery today. Just as well because I'm swimming with backstroke and SDK specialist Susan Williams tomorrow and I don't want to be dragging my *ss for our speed workout. That will be two non-solo workouts this week.

    Had a wonderful visit with the Roddins before my swim. Julie joked that I was delivering my 2013 split request form early. lol. I got to admire their new furniture and especially admire Rachel, who is about to take her first step any moment. She is adorable. Plus, Jeff said my guess of 1799 for Nationals attendance may be pretty accurate!

    Will try to get in 30-45 minutes of stretching and rehab while Lil Fort is at swim practice tonight.
    Categories
    Swim Workouts
  9. March 21, 2012

    Warm-up (1000)
    200 swim
    2 X 100 @ 1:50, 75 catchup / 25 swim
    2 X 100 @ 1:45 DPS
    2 X 100 @ 1:40, 50 catchup / 50 swim
    2 X 100 @ 1:40 DPS

    Set I - Race pace 500s (2100 / 3100)
    5 x 100 @ 1:50 (BASE + :20), try for 1:18 (target pace + :04), went 1:13 - 1:16
    4 x 50 @ :45, :50, :55, :60 active recovery

    4 x 125 @ 2:15, try for 1:35 (target pace + :02), went 1:32 - 1:35
    4 x 50 @ :45, :50, :55, :60 active recovery

    2 x 250 @ 4:30, try for 3:05 (target pace), went 3:07 & 3:05
    4 x 50 @ :45, :50, :55, :60 active recovery

    Set II - Kick (400 / 3500)
    4 x 100 @ 1:40, kick with fins, dolphin/flutter by 25s

    Wrap-up (500 / 4000)
    12 x 25 @ :35 no-breather
    200 easy

    * 4000 *

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

    I signed up for next week's Pacific Masters Short Course Championships. I will be swimming the 100, 200, and 500 free, the 50 and 100 breast, and the 100 IM. Those of you who read about my first Master's meet last week may remember that using workout times as seed times didn't work out so well, so this time I tried come up with times that I hope I can do by extrapolating from workout times.

    I haven't actually done many 500s in practice so I didn't have anything to base my seed on, but on a good day I can do a small number of 100s on 1:20 so I picked 6:20 (1:16 per 100). Thinking this through reminded me of the Monster Quality Broken 500s set in this week's [ame="http://forums.usms.org/showthread.php?t=20390"]High Volume Workouts[/ame]. When I was planning today's workout I realized that I wouldn't have enough time to do 5,100 yards, so I went back to pwb's earlier [ame="http://forums.usms.org/showthread.php?t=20226"]Fun with 500s[/ame] and based the main set on that.

    As I was calculating the intervals and target times for the set I second guessed my 500 seed time and decided that I should shoot for a 6:10 instead of 6:20. I mostly made the target times, if the first ones were a bit fast, but with that much rest I should hope so.

    We'll see soon enough
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -03/22/12

    by , March 21st, 2012 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are three weeks out from Y Nationals and will start our taper/rest today.
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 free 1:45
    Swim 1-7 @ 80/90% #8 @ 100%
    2 X 100 easy 2:00

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 50 1:15
    Stroke, swim all at 80/90%
    IM'ers should swim two of each
    2 X 100 easy 2:00

    8 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards/easy finish

    WARM DOWN: 4 X 50 easy 1:00

    3600Y
    Categories
    Swim Workouts
  11. 03.21.12 - Wednesday workout

    by , March 21st, 2012 at 09:11 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86.

    SCY

    400 Warm up

    6 x 50 - :45
    50 Easy
    800 Timed Open Turns every 200
    2:18, 2:25, 2:22, 2:22 - 9:27
    Shooting for 1:10 pace. Ended up just under 1:11. Heat was definitely getting to me.
    50 Easy

    4 Times through
    * 250 Kick - 5:00
    * 6 x 50 - 1:00 Odds Stroke, Evens Pull, #5 Hard

    200 Cool down

    (4000 Total)
    Tags: 800, free, timed
    Categories
    Swim Workouts
  12. Tuesday, March 20, 2012 6:10pm

    by , March 20th, 2012 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it home safe and sound from our trip to Seattle for my son's visits to Seattle Children's. Everything is fine...just some scheduled tests to get a baseline set of information for later events.
    Had plenty of snow on the passes going over the Cascades, and I'm pretty sure we were one of the only ones up there with studded tires on, judging from the way people were driving! Even the big trucks were doing better than most of the passenger vehicles. We got home and picked up my older daughter from my parent's house, and then I sweet-talked my wife into dropping me off at the pool for a last minute swim.

    Got this done in 50 minutes at the end of lap swim. Had to share with 1 noodler (same one from week before), and two other lap swimmers, but I made it work. After the warmup I got into my own lane that cleared out.

    Warmup:
    500 Free
    500 Kick w/ board
    500 Free Pull
    got through all this with minimal headaches from lap traffic

    Main:
    8 x 125 IM @ 1:55 (rotate extra 25 in IMO) (1:35-1:40s)

    10 x 100 Free Pull (held 1:08s throughout)
    • 3 @ 1:20
    • 3 @ 1:15
    • 2 @ 1:12.5
    • 2 @ 1:10
    100 EZ and out
    ------------------------
    3600 Yards

    I really enjoyed that deep water pool in Seattle yesterday. Even the shallow end of their pool near the bulkhead is about 5 feet deep, going to over 12 feet pretty quick.
  13. Tuesday, March 20

    by , March 20th, 2012 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    4 x 25 no breath free
    50 scull
    4 x 50 @ 1:00 (aerobic work for the day. )

    Speed Sets w/fins:

    10 x 25 burst + cruise @ 1:00
    -- dolphin and speed drills
    125 EZ

    1 x 50 AFAP shooter w/MF
    -- 18 high
    -- wow, I think I just broke 20 for the first time last time I tried this
    100 EZ

    1 x 50 AFAP fly
    -- 22 high-23 flat
    200 EZ

    1 x broken AFAP 100 dolphin kick w/fins & board
    -- break :10 each 25
    -- :46
    -- much ouchy. broken 100s kicks are worse than broken 100 swims

    700 IG
    -- Speedo left and I gamely carried on without him. I wanted to repeat the above sets, but didn't have the gumption to do another broken 100 right at the end. Subbed in another 50 instead.

    10 x 25 burst + cruise @ 1:00
    -- all turnover speed drills
    100 EZ

    1 x 50 AFAP breast
    -- 27 mid
    200 EZ

    1 x 50 AFAP breast
    -- 27 mid-high
    200 EZ

    1 x 50 AFAP fly-back
    -- 22 high-23 flat
    175 EZ

    Total: 3800

    hottub, 15 min


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

    Was slightly tired at the beginning, probably still catching up on sleep. But that did not seem to hinder me unduly. Got in a goodly amount of speed work with 20 bursts, 5 AFAP 50s and 1 broken 100. I was in the pool almost 2 hours with all the IG. My legs are tired. Need to search for the compression leggings!

    I mentioned to Speedo that I have a theory on the inconsistency of my fly breakouts. I have no idea if this is valid, and not just coincidence, but I seem to have better breakouts when swimming in 7-8 foot depth rather than 12-13 foot depth. Perhaps the somewhat shallower depth helps me gauge the breakout better? Just a thought.

    Warm downs:
    http://www.swimmingscience.net/2012/...warm-down.html
    -- Interesting note: it takes longer for the neural system to recover. Since sprinting is so neural, this could explain why we sprinters can't just "get up and go" like some of you mid-D types.

    Updated March 20th, 2012 at 04:46 PM by The Fortress

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/12

    by , March 20th, 2012 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    1 X 200 kick 5:00 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:00

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    1 X 100 easy 3:00
    1 X 75 fast 1:30
    1 X 100 easy 3:00
    1 X 50 fast 1:00
    1 X 75 easy 2:00
    Two rounds, all choice.

    CHOICE OF FOLLOWING TWO SETS:

    6 X 200 IM 3:30
    Descend 1-3/4-6

    OR

    4 X 300 free 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  15. 03.20.12 - Tuesday workout

    by , March 20th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86+.

    SCY

    400 Warm up

    5 x 300 - 4:30 Descend (3:53, 3:45, 3:40, 3:32, 3:27)
    100 Easy

    6 times through
    * 50 Free - :50
    * 25 Fly - :20 no breath
    * 50 Free - :50

    3 times through
    * 25 Free Kick/25 Free - 1:00
    * 25 Free - :20 no breath
    * 25 Free Kick/25 Free - 1:00
    * 25 Free/25 Fly Kick - 1:00
    * 25 Fly - :20 no breath
    * 25 Free/25 Fly Kick - 1:00
    50 Easy

    400 Timed Pull (4:23) - I think this is my fastest 400 timed pull. I'm finally getting a faster turnover with my bigger paddles.

    200 Cool down

    (4150 Total)
    Tags: 400, pull, timed
    Categories
    Swim Workouts
  16. Monday 3/19/12

    Monday 3/19

    AM and PM SCY

    AM swim:

    500 swim
    500 pull
    500 kick w/ fins

    4x
    3x50 drill @ 1:00
    1x100 strong @ 1:30

    4x
    3x50 kick w/ board @ 1:00
    1x100 w/ paddles + overkick @ 1:30

    100 EZ

    Total: 3600

    PM swim:

    500 swim
    5x100 K/S/Dr/Bld @ 1:30

    4x150 BoA/C-U/DPS* by 50 @ 2:30
    1x400 Dr/S by 50 @ 6:00
    4x150 surf kick/overkick/swim by 50 @ 2:30
    2x400 6-beat kick @ :30 rest
    4x150 6-beat kick @ 2:30
    3x400 breathe 3/5/7 by 50 @ :30 rest

    21x50 1 line/2 lines/3 lines** under H2O @ :50

    350 EZ

    Total: 6600

    * Bow and arrow drill, Catch-up drill

    ** Our pool is lined both lengths and widths for 25 yard competition, so the lines correspond to the black lines running perpendicular to the direction we were swimming.
    Categories
    Swim Workouts
  17. Monday, March 19, 2012 1:15-2:30pm @ Seattle

    by , March 19th, 2012 at 07:40 PM (Fast Food Makes for Fast Swimming!)
    Got a chance to break away from Seattle Children's Hospital today, and made it up to Kirk's neck of the woods to swim at Helene Madison swim center up on the north end of Seattle. This pool is easy to get too, just a few blocks off from I-5, and a great pool to swim in (at least compared to what I normally swim in). I've competed in this pool once before about 2 years ago as well.
    The pool wasn't too crowded in the lunch/afternoon adult swim timeslot. The "Fast" lane was occupied by 2 guys, so I hopped into the "Medium" lane with another lady who was swimming IM stuff, so I figured she could handle me. Both the lady and myself were both faster than the 2 guys in the Fast lane also. ???? Oh well, I had a great swim.

    Warmup:
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 IM Drill
    200 Kick w/ board

    1 x 200 Free @ 2:30 (2:15)
    2 x 150 Free @ 1:52.5 (1:43s)
    3 x 100 Free @ 1:15 (1:08s)
    4 x 50 Free @ :40 (:34s)

    10 x 50 Kick w/ board @ 1:00 (:50-:54s)

    4 x 125 Free Pull @ 1:35 (1:29s)

    8 x 75 IM (no breast) @ 1:15 (held :55s)

    16 x 25 Streamline Kick on Back
    Odds SDK on back 1/2way underwater @ :30
    Evens Flutter Kick @ :40

    --------------------------
    4000 Yards

    I could swim at this pool during this timeslot every day of the year, compared to my YMCA lap swim!! Oh well, I can't have it great all the time, but I'll enjoy it when I can!
  18. March 19, 2012

    Warm-up (1000)
    200 @ 3:15
    2 x 100 @ 1:40, 75 catchup / 25 swim
    200 @ 3:05
    2 x 100 @ 1:30, 50 catchup / 50 swim
    200 @ 2:55

    Set I (300 / 1300)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (2100 / 3400)
    modified slight from http://www.usms.org/forums/blog.php?b=21185

    2 x 200 @ 2:50 - moderate
    2 x 200 @ 3:00 - faster than above, broken at 50 for 5 sec
    2 x 200 @ 3:10 - faster than above, broken at 50 for 10 sec
    2 x 200 @ 3:20 - faster than above, broken at 50 for 15 sec
    2 x 50 @ 1:00 active recovery
    2 x 200 @ 3:30 - fast

    Wrap-up (600 / 4000)
    16 x 25 @ :30 no-breather
    200 easy

    * 4000 *

    Updated March 19th, 2012 at 08:42 PM by eric.carlson

    Categories
    Swim Workouts
  19. March 18, 2012

    Warm-up (1200)
    200 @ 3:15
    3 x 100 @ 1:40
    200 @ 3:05
    3 x 100 @ 1:30
    200 @ 2:55

    Set I (1200 / 2400)
    Pull with buoy

    2 x 200 @ 2:35
    2 x 200 @ 2:40
    2 x 200 @ 2:45

    Wrap-up (200 / 2600)
    200 easy

    * 2600 *

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

    I got up at 4:15 this morning to get my daughter to a regatta in Sacramento by 6:30. It was in the 40s (cold, by our standards anyway ), and windy, and crew is not usually much of a spectator sport, so I was tired by the time we got home at 4:00. I wasn't really in the mood for a swim and almost decided not to go, but I was sore from yesterday's meet so I decided a short workout might help stretch out the kinks. I am happy I went because I felt much better after the short swim, a soak in the hot tub, and a few minutes in a steam room!

    Oh, the things we do for our kids...
    Categories
    Swim Workouts
  20. Mon Mar 19th, 2012, SCY

    by , March 19th, 2012 at 01:44 PM (Ande's Swimming Blog)
    Mon Mar 19th, 2012, SCY

    Swam Sun just quick & easy, warmed up kicked a little then got out. to have brunch with my wife & her friend

    Saturday did not swim
    did SXSW stuff
    KGSR Live at the W
    Went Thu & Sat really loved
    Nakia, Elle King, Bahamas, Ingrid Michaelson, Kat Edmonson, Ed Sheeran & Keane

    Taper time has arrived but I'd really rather train & had to fight myself to overcome the urge to do a double today

    Zones are 1 week & 4 days away, so I really need to be resting, entered last week & got my hotel several weeks before that


    Whitney Coached SCY
    6:30 - 8:00 dove in around 6:37:30
    swam with Mike Varozza, Tyler, & Korey,
    beside Larry Max todd, pat, & Ned

    Warm Up
    went around 500

    Main Set

    assigned 20 x 100 fr
    4 rounds of 3 x 100 fr on 1:15, 2 on 1:10 continuous.
    Did: most but skipped a 50 once each round of the 3 x 1's on 1:15)

    10 x 50 on 1:00 done 25 fl fast 25 fr 1 breath

    then got out early

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts