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Swim Workouts

  1. Wednesday 4/17/13

    Wednesday 4/17

    PM only SCY

    500 swim
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    5x100 @ 1:30 kick w/ board + fins

    500 4/6/2 turns
    5x100 @ 1:40 k/sw/dr/bld

    8x200
    3 @ 2:30 D1-3
    5 @ 2:25 hold RED HR or lower

    8x50 @ 1:00
    odd: drill
    even: build

    2x
    2x100 @ 1:15 D1-2
    4x25 @ :30 V.S.

    100 EZ

    Total: 5200

    The past two weeks have been super busy and so I really haven't had much time to swim a normal practice. I have been getting in about 1000 yards every other day. This was my first full practice since 4/6. I also have been experiencing knee pain in my left knee so I am getting it checked out on Friday. It doesn't hurt too much when I swim, but the pain has served to demotivate me.
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    Swim Workouts
  2. Week 28 - Thursday(Taper week 1)

    by , April 18th, 2013 at 04:30 PM (After a long rest)
    I was really tired yesterday and despite feeling a little better today with a 6am lay in, I was in need of a recovery day in the pool. Despite having a flat tire on my wifes SUV which delayed my drive to the pool, my wish came true and my coach had a 100% aerobic workout(and who says Christmas only comes once a year).

    1000 swim with snorkel
    12x75 kick on 1.20
    12x225 on 3mins swum alternating two pull(no paddles) with snorkel, and two swim with snorkel. I lost count on a couple and I am pretty sure on one I swam an extra 100 and an other an extra 50.
    12x50 overlock on 50
    150 easy

    Total 5350
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/2013

    by , April 18th, 2013 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    5 X 100 IM or stroke @ 85/90% 2:15

    4 X 50 1:00
    1 X 100 easy 2:00
    Three rounds. Round 1 50's: fly, 2 back 3 breast

    LCM

    5 X 250 pull 4:15
    1-3: last 50 fast
    4-5: last 100 fast

    WARM DOWN: 4 X 50 easy

    4850 Y/M
    Categories
    Swim Workouts
  4. 04.18.13 - Thursday workout

    by , April 18th, 2013 at 11:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. My allergies have morphed from sniffles to a full blown sinus infection. It isn't impacting my swimming much but the lack of sleep is wearing on me.

    SCY

    500 Warm up

    8 x 75 Free on :59, :58, :57, :56, :55, :54, :53, :52
    50 Easy
    By the time I calculated when the next send-off was, it was usually time to go. I did make these but a :51 was going to be a stretch if I had to do more.

    400 IM Kick - 8:30 (6:59)
    4 x 100 Pull - 1:15
    400 IM Kick - 8:30 Faster than last one (6:52)
    4 x 100 Pull - 1:10
    400 IM Kick - 8:30 Faster than last one (6:48)
    100 Easy
    400 Timed Pull - Faster than last 4 x 100 (made 4:20)
    150 Easy
    Kicks were good. Until last week, I don't think I had ever broken 7:00 on a 400 IM kick. Dave set a blistering pace for the first 200 of the timed 400. I focused on long strokes and pushed the tempo high enough to stay in contact. @ 300 yards, I shortened my stoke a little and upped the tempo. Wish I had splits to see if that made any difference.

    12 x 25 - :30 IM Order
    12 x 50 Kick w/ Fins - 1:00 Odds Underwater SDK down, easy back, evens IM Order

    200 Cool down

    (4900 Total)

    Updated April 18th, 2013 at 02:20 PM by pmccoy

    Categories
    Swim Workouts
  5. Workout 04/18/13: morning

    by , April 18th, 2013 at 10:49 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Kick-Swim
    50 - 100
    100 - 150
    150 - 200

    2 x 200 on 2:50 with snorkel and agility paddles
    100 loosen and out
    (Solo/Rec/2050 yds/50 min)
    -----------------------------

    So no swim last night, but was able to meet up with my brother/sister-in-law/niece for pizza before going to an art reception at her preschool. It was a fun time, and nice to spend time with them. Afterwards, we went to the first Wednesday night Bible Study with the church plant and start on the Experiencing God workbook from Blackaby - looks like a great study. So this makes two studies for me a week, which I enjoy, as it is a little less formal way to study the Bible but more importantly get to know people more. Cool stuff.

    A recovery swim was in order this morning, along with some chatting with Steve, one of the coaches for the Marauders and also a masters swimmer. We talked a little about the proposed 15m rule for breaststroke, which I would love since I would benefit from it. It's wild that one stoke has so many rules and seems to be changing all the time as swimmers try to push them. Probably do some yard work today and will plan to swim again tonight - been trying to get at least 5000yds in on a double day, one day per week, and have been successful so far this month.
    Categories
    Swim Workouts
  6. Running late

    by , April 18th, 2013 at 09:13 AM (Mixing it up this year)
    Had to get gas this morning which always makes me late and cuts into my time.

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/strapless paddles & bouy holding 1:23's
    5x100@1:45 back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr

    500 free kick w/zoomers fast

    200 free w/snorkle
    100 scull drills w/snorkle alternate 25 front scull/25 reverse scull feet first (I float really well for this, most people have a problem feet first)
    200 free w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  7. Week 28 - Wednesday PM(Taper week 1)

    by , April 17th, 2013 at 10:24 PM (After a long rest)
    I was tired tonight. Two 4.15am wake up calls and looking after my kids caught up with me. The kids have been great, and I am lucky to have two great children. My wife is back tomorrow, so life should get back to normal from Friday.

    2x7mins on Vasa swim bench

    Swim
    500 free with snorkel
    10x50 catchup drill on 45
    5x100 kick on 1.50
    6x50 DPS on 40
    12x50 kick on 50
    8x200 descend 1-4,5-8 on 3mins
    100 easy
    10x50 swum as 25 underwater, 25 back kick on 45
    500 swim with snorkel

    Total 5100

    I went 2.19, 2.15, 2.09, 2.04, 2.20, 2.15, 2.07, 2.04 on the 200s. This set was ok, but I felt pretty tired.
    Categories
    Swim Workouts
  8. Wednesday, April 17, 2013

    by , April 17th, 2013 at 10:14 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    200 FR as 4(25 Smooth, 25 Fast)

    *Set 1*
    4(4x50 FR on 1:10)
    *35-34-34-34, 34-33-33-33, 33-33-32-32, 32-32-32-32, 1:00 rest, right into...
    10x100 FR on 2:00
    *1:18, 1:17, 1:16, 1:16, 1:16, 1:16, 1:16, 1:16, 1:15, 1:15
    ---200BK
    ---400 Kick w/fins

    *Set 2*
    2000 FR w/Agility paddles-buoy-tube
    Do as 4(100 Smooth, 200 Strong, 100 Fast)
    ---200 BR Kick

    *Set 3*
    5x200 FR on 3:00
    *2:40, 2:37, 2:36, 2:36, 2:34

    Warm Down
    3x300 FR on 1:00 rest w/fins-snorkel
    Dryland bands

    Comments
    The goal of swimming the 10x100s and 5x200s was to be at or faster than target 800 M race of 1:18/100.
    Categories
    Swim Workouts
  9. 04/17/13: noon

    by , April 17th, 2013 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    400 FR on 6:00 with snorkel and agility paddles
    8 x 50 on :45 FR (b/c 2nd lap)
    100 EZ swim
    10 x 75 on 1:10 (kick/swim/pull with buoy)
    150 with snorkel and agility paddles
    8 x 25 IMO on :40 FAST
    100 flutter kick
    8 x 25 RIMO on :40 FAST
    100 flutter kick
    200 Dolphin Dives in deep
    200 skull/float by 25 as loosen and out
    (Solo/Rec/3600 yds/70 min)
    -----------------------------
    Nice swim today on my day off. Was tinkering with the idea of doubling later tonight, but will plan to double tomorrow. That will give me five sessions for the week - need to be more consistant in attaining that (~5 hrs).

    Our Monumental Masters Mini Meet received five more entries today, so we are at 15 (more than we had last year at 1.5 weeks out). Getting excited for my first (and probably only) SCY meet of the year!
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/18/2013

    by , April 17th, 2013 at 05:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 50 kick 1:20
    4 X 150 fr/st/fr by 50 2:40
    4 X 100 kick 2:20

    1 X 300 free-neg split- 5:00
    3 X 100 IM 2:00
    3 X 100 free 1:45
    1 X 300 IM 7:00
    Two rounds

    10 X 50 choice 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4700M
    Categories
    Swim Workouts
  11. 04.17.13 - Wednesday workout

    by , April 17th, 2013 at 10:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. I've contracted what is turning into a sinus infection. That kept me from scrimmaging w/ my U19 soccer team yesterday and didn't provide for the best sleep. Despite my sniffles, I didn't feel too bad after warm-ups. I got into a groove and had a few really strong pulls.

    SCY

    600 Warm up

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th 25 fly
    * Evens Fly, 1st, 2nd, 3rd, 4th 25 free
    100 Pull - 1:10 (1:04)
    50 Easy
    Definitely the hardest of the 4 sets we did today. The 75 fly/25 free hurt but I was able to hold 1:23-1:25 on all of them.

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th 25 Kick
    * Evens Free, 1st, 2nd, 3rd, 4th 25 Breast
    100 Pull - 1:10 (1:01)
    50 Easy

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th Back
    * Evens Bk Pull, 1st, 2nd, 3rd, 4th Free Pull
    100 Pull - 1:10 (:59)

    8 x 100 - 1:30
    * Odds Bk Pull, First 25, Outside 25's, Inside 25's , Last 25 pull
    * Evens Free, First 25, Outside 25's, Inside 25's , Last 25 fly
    100 Pull - 1:10 (1:00)
    50 Easy

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr


    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  12. Week 28 - Wednesday AM(Taper week 1)

    by , April 17th, 2013 at 10:49 AM (After a long rest)
    I felt sluggish in the warm up, and had some soreness on the left side of my back(probably the after affect of the pull set from last night I guess). As is usual with these old bones the aches and pains gradually disappear during the warmup. We had a set of 200 IMs which I had not swum in a while and I felt pretty good. The final set of the morning was fun with flippers and I did a 100 where I finally got on top of the water and really got after it. I also felt great which was a first in a long time. I just wish I could wear fins when I raced!

    My daughter came with me to the pool this morning and on the coaches orders shouted at me to 6 beat kick. It was really fun seeing her smile and have fun. This second go round in the pool continues to bring me great joy and I wonder at times why it was not this much fun the first time around. I guess keeping things in perspective always helps and this time the goal is to nave fun, and if I swim fast great, but if not then so what.

    Warm up
    400 free with snorkel
    6x50 finger tip drill on 45
    3x400 free on 5mins, #1DPS, #2breathing every 5, #3overkick

    Main set
    6x200 IM on 3.30 best average
    6x(50 kick with fins on 45, 100 free with fins on 1.30 holding no slower than 57)

    Warm down
    200 easy

    Total 4200

    I went 2.25,2.24,2.23,2.23,2.23,2.24 on the IMs which is the best set I have done since I got back in. The set of 50s kick I held 31s, while I went 56-57 on the first 5 of the 100s, and then let rip on the last and went 48! I was really pleased with this. Obviously it's a lot easier with fins but I am showing some good speed this week, and not yet really dropping significant yardage.

    Updated April 17th, 2013 at 11:26 PM by StewartACarroll

    Categories
    Swim Workouts
  13. Yardage monster today

    by , April 17th, 2013 at 08:26 AM (Mixing it up this year)
    As much as I can do in a 75 minute period of time.

    500 free
    500 free kick w/zoomers

    10x100 free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 went 1:27, 1:27, 1:25, 1:25, 1:20, 1:20, 1:20, 1:18, 1:18, 1:18 only missed making the last on by .03

    500 free EZ w/snorkle
    500 free kick w/zoomers

    the rest is w/zoomers
    200 1 arm fly alternate by 50
    200 fly kick streamline (worked my abs good today)
    200 free
    200 free kick
    200 free

    Total 4000yards
    Categories
    Swim Workouts
  14. Tuesday, April 16

    by , April 16th, 2013 at 10:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x (25 scull + 25 EVF free) @ 1:15
    50 EZ
    4 x 50 caterpillar fly drill @ 1:15
    4 x 50 ??
    8 x 25 shooters w/fins
    100 EZ

    Total: 1750

    ------------------------

    Just cruised today. May just go to the gym for a stretch and RC work tomorrow. I have to be at the house for an engineer.

    Teen Fort is on my case about our 400 medley relay. She thinks I'm somehow going the time I did last year after a 3 week taper. Not. I need to rest for a really fast 100 back. Kids ...

    Updated April 17th, 2013 at 02:12 PM by The Fortress

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    Swim Workouts
  15. Week 28 - Tuesday(Taper week 1)

    by , April 16th, 2013 at 10:44 PM (After a long rest)
    I asked both my kids to come to the pool with me but they decided they wanted to stay at home. I was nervous leaving the house providing the kids with my coache telephone number if anything happened. I ended up getting out during the practice and phoning to check on them, but they did great. This workout was a solid workout. I arrived about 30 mins early and did 20 mins on the Vasa swim bench before I swam. The workout felt good.

    Swim bench
    3x7mins on Vasa

    Swim Warm up
    10x100 IM on 1.30
    10x100 kick on 1.45
    12x75 on 1.05 swum as 25 fly, 50 free

    Main set
    10x100 pull on 1.10 holding 1min
    10x50 kick on 50

    Warm down
    6x200 on 3 mins, odd back, even free DPS

    Total 5600

    I held 1mis on the 100s and managed to drop to 58 on the last 100. I felt strong on this set.
    Categories
    Swim Workouts
  16. Tuesday, April 16, 2013

    by , April 16th, 2013 at 10:03 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube

    *Set 1*
    2000 FR as 200 smooth/200 strong, half CU
    ---200 BK

    *Set 2*
    2x400 FR 1:00 rest
    4x200 FR :30 rest
    8x100 FR :20 rest

    Warm Down
    800 IM
    Dryland bands

    Comments
    Swimming FR as DPS with EVF and a steady efficient kick.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -04/17/2013

    by , April 16th, 2013 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 x 200 kick 4:15
    2 X 100 kick 2:15
    1 X 50 easy swim 1:15
    1 X 300 IM 5:15
    3 X 100 IM or stroke 2:00

    LCM

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9
    #3-6-9 are fast

    1 X 500 pull

    WARM DOWN: 4 X 50 easy

    4750 Y/M
    Categories
    Swim Workouts
  18. Tue Apr 16th, 2013, SCY I AM SO SORE

    by , April 16th, 2013 at 11:28 AM (Ande's Swimming Blog)
    Tue Apr 16th, 2013, SCY

    I am so sore, my brother came to Austin with his wife. She came to walk the Austin 1020 Race. http://www.austin1020.com So on a whim, with out training at all, we entered the race on Saturday & showed up Sunday and did it.
    I walked 9 miles then ran the last mile, here's my data.

    Gun Time 02:24:26
    Chip Time 02:19:53
    Division 10 Mile Open M 45-49
    Class Position 196
    Overall Place 4295
    Gen Place 1529
    Tot Div 4810
    Tot Gend 1633
    Tot AG 207
    1st 6M Rank 4473
    1st 6M 1:27:04
    1st 6M Pace 14:31/M
    4M Rank 3709
    4M 52:48
    4M Pace 13:12/M

    It was fun, we might do more but I am very sore and can barely walk. If I do another think I'll plan ahead and train a bit for it.

    Swam FRI, SAT & MON (arrived late & left early just did part of the practice)
    Lifted FRI


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    DAYS TILL

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037


    Whitney Coached
    6:30 dove in around 6:50
    SCY UT Swim Center main pool
    Swam with: Todd, Jim, & Kellie,
    Beside Larry, Brad, Sharon and Jason


    Warm up
    missed it

    Main Set

    4 rounds:
    8 x 25 stroke on a tough interval
    50 easy
    4 x 200 FR on 2:30
    50 easy


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Updated April 16th, 2013 at 04:15 PM by ande

    Categories
    Swim Workouts
  19. 04.16.13 - Tuesday workout

    by , April 16th, 2013 at 10:28 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Knees are better.

    SCY

    600 warm up

    5 x 100 - 1:45 Convert Free -> 3rd fastest kick (bk for me)
    :15 rest
    5 x 100 Free - 1:30, 1:25, 1:20, 1:15, 1:10
    50 Easy

    5 x 100 - 1:45 Convert 2nd fastest stroke (fly) -> 2nd fastest kick (fr)
    :15 rest
    600 @ 1:20 pace. Open turns @ 100, add 25 fly if ahead of pace.
    50 Easy
    Got up to 75 fly before the 1:20 pace started unraveling.

    5 x 100 - 1:45 Convert 3rd fastest stroke (br) -> fastest kick (br)
    :15 rest
    16 x 50 Pull - :50 2 easy/2 hard
    150 Easy
    Hard pulls were :29-:30. Last 2 were :26 and :27.

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  20. Breaststroke Day

    by , April 16th, 2013 at 08:53 AM (Mixing it up this year)
    Since 400 IM will be one of my events to work on this year I need to work on my worst stroke, breaststroke.

    500 free
    500 free kick w/zoomers

    10x50@1:00 breast pull w/zoomers
    5x100@1:45 free w/snorkles & strapless paddles held 1:30's relaxed
    500 breast kick

    5x100@2:00 odds EZ free evens breast

    Total 3000 yards
    Categories
    Swim Workouts