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Swim Workouts

  1. DOUBLE Thu May 3rd, 2012

    by , May 3rd, 2012 at 03:42 PM (Ande's Swimming Blog)
    DOUBLE Thu May 3rd, 2012

    weighed 220 after practice

    TODAYS PRACTICE:
    Whitney Coached scy
    noon - 1:15 dove in around 12:06
    swam with Nate
    beside Traci, Todd, keith, Stan, & chuck

    Warm Up
    assigned 6 x 150
    did 600 to 700

    Main Set (LCM)

    8 x 100 fr on 2:00 90% effort
    held 57's, 8's & 9's

    200 easy

    8 x 100 fr on 1:50 90% effort
    held 58's & 9's

    200 easy

    assigned: 8 x 100 fr on 1:40 90% effort
    felt a calf cramp coming on
    Did: 1 & 2 went 59 & 61 skipped #3
    swam #4 60, did 50 yds for #5 & 6, skipped 7,
    dove #8 went 54

    200 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  2. Test Set - Kick-Style

    by , May 3rd, 2012 at 01:06 PM (Year Three: The Road Back)
    For today's workout, I was planning to mainly kick the first part and see if I could do the 20x50 Free test set at the end of the workout. As the workout got underway, however, I had to rethink my plans as my shoulder was fairly achy from the beginning. Therefore, I did a little free in the workout and did the test set as a 20x75 Kick on 1:30 (wearing short fins). I was able to hold 1:11's throughout (and finished on a 1:08). Pretty happy with that, but slightly bummed that my shoulder wasn't up to the test set. Anyway, here's what we did today:

    100 Warm-Up
    1 x 200 KIck on 4:00
    1 x 50 Drill on 1:05
    1 x 200 One-Arm Fly w/ fins on 4:00
    1 x 50 Kick on 1:05
    1 x 200 Kick on 4:00
    1 x 50 Kick on 1:05
    5 Sets - all w/o fins
    - 1 x 25 on :30 Kick
    - 1 x 25 on :30 Drill
    - 1 x 50 on 1:00 Swim-Build Speed
    20 x 75 Kick on 1:30 Predictor Set - Hold Best Ave. (w/ fins held 1:11s)
    100 Cool-Down
    Total Meters: 2950

    On another happy note, I reset my Go the Distance goal to 250 miles (down from the 500 miles originally) and have still been behind since the beginning of the year. I am now within 5 miles of my goal pace. Of course, the weekend is coming.....

    Enjoy your swims today!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/04/12

    by , May 3rd, 2012 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 100 stroke 1:45
    1 X 100 free 1:45
    Four rounds

    LCM

    2 X 400 Pull 6:00

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  4. 05.03.12 - Wednesday workout

    by , May 3rd, 2012 at 09:43 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Felt fairly strong again today.

    SCY

    400 Warm up

    200 Free - 3:00 (Did IM)
    200 Free - 2:55 (IM)
    200 Free - 2:50 (IM)
    200 Free - 2:45 (IM - Just missed the sendoff)
    200 Pull - 3:00
    200 Kick - 5:00
    200 Free - 2:40
    200 Free - 2:35
    200 Free - 2:30
    200 Pull - 3:00
    200 Kick - 5:00
    200 Free - 2:20 (2:15)
    100 Easy
    At 50 yards into the last 200, I came off the wall and everything just clicked. I surged ahead of the lanes next to me and it felt easy. Then, I jammed up on the wall and never got it back. Wish I knew what I was doing.

    20 x 50 - 1:01 Pull/Kick - If more than :10 seconds rest, keep kicking.

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  5. Wednesday, May 2, 2012 5:15am & 5:00pm

    by , May 2nd, 2012 at 10:45 PM (Fast Food Makes for Fast Swimming!)
    Got a late start this morning, but made up for it by doing the age groupers workout that was up on the board from the night before. These are always fun.

    Warmup:

    300 Free
    200 Free Pull

    Main Set: (try to average 1:00 or more of rest on each)

    1 x 400 Free @ 5:30 (went 4:30)
    1 x 200 Stroke @ 3:30 (went Fly - 2:20)
    (this is a "warmup" swim for next week's gridge with Fort)
    1 x 100 Free @ 2:30
    1 x 400 Stroke @ 6:30 (went IM - 4:59)
    1 x 200 Free @ 3:30 (went 2:15)
    1 x 100 Stroke @ 2:30 (went Fly - 1:05)

    100 EZ

    I really liked doing that set. It had just the right mix of pain and pleasure in it.

    5 x 100 Dolphin Kick on back w/ Speedo training fins @ 2:00

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

    2500 Yards and off to work

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

    P.M. Workout in the Y lap lane

    2 rounds of:
    (stay on interval between rounds)
    5 x 100 Free @ 1:30, 1:25, 1:20, 1:15, 1:10

    Take :30 to get pulling gear on for

    2 rounds of:
    (stay on interval between rounds again)
    5 x 100 Free Pull @ 1:25, 1:20, 1:15, 1:10, 1:05**)
    ** I think I missed this one on the first round by a second, but just got on it again. 2nd round I was dying, and used the 1:05 interval as my cooldown.

    2 rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (went :55s)
    • 75 Free EZ @ 1:30
    100 EZ

    12 x 25 @ :30 (Odds moderately fast, Evens Sprint)
    was probably going :13s on the evens.

    ----------------------
    3000 Yards (2000 of this was done under 30 minutes) <--tiring


    5500 Yards for the day
  6. Workout 05/02/12: evening

    by , May 2nd, 2012 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    I was able to get a motorcycle ride in before chaning the oil on my mower and cutting the lawn. My wife asked which "month" I am for the new Biker Babes calendar (notice my $700, 200k+ minivan in the background), and I told her May, of course.
    Click image for larger version. 

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    Hit the weightroom before a quick swim tonight, and talked for a little bit with GregJS. I decided to mix squats with dips/bench press, and ended up doing the following:

    Bench Press: (instead of dips)
    45# x 10
    55# x 10
    55# x 10

    Squats:
    45# x 10
    55# x 10
    65# x 10

    1 arm dumbbell row:
    10# x 10
    15# x 10
    15# x 10

    Inverted Rows:*
    * I'll do these tonight under the dinning room table - 3 sets of 5


    Then a quick change before Fifties with Fun. Maybe Fun with Fifties is better?

    w/u: 150 FR/150 BK/100 drill
    6 x 50 kick on :60
    5 deep water bobs

    2 x (4 x 50 FR fast on :45, 1 x 50 BK on :60)
    - hold 30 or better on the FR - made it!

    100 loosen and out
    (Solo/Rec/1300yds/25 minutes)
    ------------------------------
    Felt a little tight after the squats, but my upper body felt good. I again did not push the weights too much, just going through the motions. I plan to add my exercise bands in next week (probably 5 nights a week) and even start some yoga poses with my wife. I am not very flexible.

    I thought I swam more, but I just can remember. Oh, nutrition note: I restarted the whey protein powder shakes with milk today after my swim workouts. Oh, web wise: After an "incident" Monday night (yet again), I decided to try making a meme, which I posted on the Swimming Memes facebook page. Proud to say that I have 12 likes and 1 share - although my kids say it doesn't make sense. Ever happen to you?

    Last thought for the night - I'm over 100 miles for the year!
  7. Workout 05/02/12: afternoon

    by , May 2nd, 2012 at 02:01 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    8 x 150 on 2:00
    - 1-4: FR pull with buoy
    - 5-8: FR descend (DPS, 100 DPS/50 fast, 50 DPS/100 Fast, 150 Fast)

    4 x 75 Indiana IM's on 1:15
    4 x 50 Quarters Strong BK on :55
    4 x 50 on :50
    - 25 FLY burst 4/6/8/sprint
    - 25 FR DPS

    100 loosen and out
    (Solo/Rec/2600yds/45 min)
    --------------------------

    Got a swim in before lunch today, and felt good in the water after my first go at weightlifting on Monday. I will not being going heavy at all as I start up this crosstraining because I want to avoid as much residual pain as possible.

    I'm now shifting into OW training gear, as the 10 mile swim is in 10 weeks, so there is no time for me to keep dilly-dallying. I will be working on longer sets with timed swims, and getting back into the 3-3.5k yardage per workout. I have found that some 25-50's fast stuff is just as important, so I'll be sneaking those things in, too.

    On an aside, I am starting to play with feeding for the long swims - I have a huge jug of maltodextrin that I will be experimenting with (190 calories/0.5 cup).

    Today's felt good. I came in around 1:51 with the pulls, and was finally able to descend the swim set (1:47,:45,:44,:41). The other swims we good, although I was not very peppy, which is understandable during this time in the training cycle.

    I will plan to lift later this evening, and maybe swim after that. My sunny day off has turned into a very grey blah, so I will be mowing the lawn after a motorcycle ride (first of the year). I'll try to get a pic up of that...

    Updated May 2nd, 2012 at 09:04 PM by rxleakem

    Categories
    Swim Workouts , Planning
  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/03/12

    by , May 2nd, 2012 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 100 1:45
    1 X 200 3:30
    3 X 100 1:40
    1 X 300 -

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    1 X 100 swim -

    4 X 50 1:10
    1 X 100 easy 2:20
    Four rounds. 50's are choice and are descend 1-4.

    5 X 300 pull 4:45

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  9. Almost More Swimming than Kicking....

    by , May 2nd, 2012 at 11:38 AM (Year Three: The Road Back)
    And so the progress continues.

    In the last few days, I've been able to flatten out my left arm for fly a bit (doing one-arm drill) and even do a 25m of full fly (wearing fins). On the freestyle front, I swam a continuous 600 meters two days ago (which is 300 meters longer than my previous continuous swim) and actually was able to descend 6x75 Free today. I'm still not "fast", but am feeling more comfortable in the water and am starting to slowly play with my stroke speed and not have too much fear that my shoulder will blow out again. So.... it's coming, but I'm still trying to be patient and continue with the baby steps (although "bigger" baby steps).

    I am also trying to both play around with longer fins (so I can remember what speed feels like) and going without fins (so I build back my endurance and strength). Kind of a tricky balancing act, but I think it's working so far. Again, it's a work in progress.

    Odd thing though is that for the first time, I can really feel the underwater catch of my fly. YAY! I guess I didn't know what I was missing, but I'm really looking forward to putting the entire stroke back together and seeing how fast I can go. I'm also getting much better at feeling a strong catch with my freestyle. I guess when you are forced to go slow and pay attention to the little details of how you place your hand, rotate your shoulder, etc., the little things you never took time to figure out before become really evident.

    Can you tell that my confidence is going through the roof? I'm not back yet by any means, but I'm no longer wondering "if" I'll get back, but "when" I'll get back. Maybe the end of open water season this year? If not, then definitely for 2013 USMS SCY Nationals - which are being hosted by my team in my backyard! What better motivation could there be?

    Anyhoo, here's what we did today:

    400 Warm-Up
    8 x 50 Drill / Swim w/ fins (rotated through fly, back, breast) on 1:05
    12 x 25 Kick Hard on :30
    4 x 50 Kick on 1:30 ALL OUT FAST!
    1 x 50 Free on 1:00 Easy
    Main Set
    - 6 x 100 Fly w/ fins on 2:00 1>3,4>6 (fastest was 1:22!)
    - 1 x 50 Fly w/o fins on 1:00 Easy
    - 6 x 75 Free w/o fins on 1:40, 1>3, 4>6
    - 1 x 50 Free w/o fins on 1:00 Easy
    - 6 x 50 Kick on 1:00 1>3,4>6
    50 Cool-Down
    Total Meters - 2850

    Enjoy your swims today!

    Updated May 3rd, 2012 at 12:53 PM by kgernert

    Categories
    Swim Workouts
  10. 05.02.12 - Wednesday workout

    by , May 2nd, 2012 at 09:12 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Started off pretty sore but shook it off and had a great 8 x 100 near the end of the workout.

    SCY

    400 Warm up

    200 Free - 3:00 (2:25)
    3 x 50 Stroke - :50 (Fl/Bk/Br)
    3 x 50 Stroke - :45 (Fl/Bk/Br)
    Quick break

    6 x 75 Up/Down - 1:15 (:10) Base stroke fly, convert to free
    6 x 75 Up/Down - 1:15 (:10) Base stroke free, convert to kick
    8 x 25 - 4 x (25 Hard fly [2 breaths] - :20, 25 Easy free - :30)
    8 x 25 - 4 x (25 Hard kick - :30, 25 Easy kick - :30)
    8 x 25 - 4 x (25 Hard back - :20, 25 Easy free - :30)
    8 x 25 - 4 x (25 Hard pull - :20, 25 Easy free - :30)
    50 Easy

    8 x 100 Up/Down Stroke - 1:15 (:05) Base stroke free
    50 Easy
    My plan was to alternate 100 Free - 1:15, 25 Stroke/75 Free - 1:15 with the stroke being IM Order. If I was feeling ok, I'd throw in 25 fly on the last 100. I actually struggled more with the 100 free than I did with the 25 stroke/75 free. I think I was picking up the pace when I started with stroke and then slacking off when I didn't have to worry about stroke. I felt ok at the end so I swam the last 25 fly. Did a 1:12. Even though I got behind the pace a couple times, I found a little extra to get it back. Good set.

    8 x 25 - 4 x (25 Hard fly [2 breaths] - :20, 25 Easy free - :30)
    8 x 25 - 4 x (25 Hard kick - :30, 25 Easy kick - :30)
    8 x 25 - 4 x (25 Hard breast - :20, 25 Easy free - :30)
    8 x 25 - 4 x (25 Hard pull - :20, 25 Easy free - :30)

    100 Cool down

    (4400 Total)

    Updated May 2nd, 2012 at 02:41 PM by pmccoy

    Categories
    Swim Workouts
  11. Wednesday 5/2/12

    Wednesday 5/2

    AM only SCY

    500 swim
    2x
    6x50 kick w/ board (FR) D1-3 in groups of 2
    2 @ 1:00
    2 @ :55
    2 @ :50
    3x100 @ 1:40 50 drill/50 build

    12x100
    4 @ 1:15 D1-4
    4 @ 1:10 hold red HR (1:02, 1:03, 1:03, 1:02)
    4 @ 1:05 hold red HR (1:01, 1:02, 1:02, 1:01)

    2x (rolling I.M., #1 was FL/BK/BR, #2 was BK/BR/FR on each distance)
    2x75 @ 1:20 kick
    2x150 @ 2:15 drill/swim by 25
    2x225 @ 3:00 D1-2

    300 EZ

    Total: 5000

    Updated May 2nd, 2012 at 04:27 PM by Calvin S

    Categories
    Swim Workouts
  12. Tuesday, May 1, 2012 5:00am & almost 5:30pm Grrrr...

    by , May 1st, 2012 at 08:45 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    300 Free
    200 Free Pull
    200 IM Drill

    I looked at the white board on the wall and stole this from the age groupers practice the night before:

    Main:

    3 sets of 6 x 125s (1st round Fly, 2nd Back, 3rd Breast) All Free is FAST

    I saw no interval listed, so I picked 2:00
    • 5 lengths Fly (Back Round 2)
    • 4 Fly, 1 length Free
    • 3 Fly, 2 Free
    • 2 Fly, 3 Free
    • 1 Fly, 4 Free
    • 5 Free
    Quite a fun set, but I skipped out on Round #3. There's no point to that much breaststroke for me.


    7 x 100 Free Pull
    • 2 @ 1:20
    • 2 @ 1:15
    • 2 @ 1:10
    • 1 @ under 1:05
    100 EZ

    ---------------------
    3000 Yards

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

    Was going to go to the YMCA pool tonight for another dip, and then the parking lot was empty. Uh-oh. Big sign on the door that said something like "unexpected incedent caused closure of pool until tomorrow at 5:30AM".
    I can only hope it wasn't a gigantic code brown.
  13. Tuesday 5/1/12

    Tuesday 5/1

    PM only LCM + Crossfit

    Swim:

    This is taken directly from PWB's HVT thread and modified slightly for LCM.

    400 (100 FR/200 IM K/Dr/100 FR)
    4x100 @ 1:30 D1-4 (1:15, 1:14, 1:11, 1:09)
    4x100 @ 2:00 kick on side 25 FL/25 FR
    6x50 @ 1:00 #1 and #6 EZ FR, #2-5 IM order build to fast
    4x50 @ 1:00 w/ fins 10/12/14/16 strokes fast
    100 EZ

    3x300 @ 5:00 FAST (3:33, 3:34, 3:36)
    6x50 @ :40/ :45/ :50/ :55/ 1:00/ 1:05 Active Recovery

    8x100 @ 1:45 w/ fins #1-3 (w/ board), #5-7 (on back in S-line) kick 25 FL/25 FR, #4 and #8 EZ FR

    4x50 @ 1:00 w/ fins and paddles odd FR even BK, 2 with R arm only, 2 with L arm only

    Total: 4000

    Crossfit:

    1x
    40 yd shuttle run (cones set up every 10 yds)
    20 air squats
    40 yd shuttle run
    20 push ups
    40 yd shuttle run
    20 mountain climbers (20 on each leg)
    40 yd shuttle run
    20 jumping lunges (10 on each leg)

    Finished with a short 15 minute soccer game on the adjacent fields.

    Updated May 2nd, 2012 at 08:53 AM by Calvin S

    Categories
    Swim Workouts
  14. Vids & Recovery Swim, Tuesday, May 1

    by , May 1st, 2012 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I did almost the exact workout from the HIT forum today:
    [ame="http://forums.usms.org/showthread.php?p=265890#post265890"]U.S. Masters Swimming Discussion Forums[/ame]


    WORKOUT #1: RECOVERY

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ :15 RI
    8 x 25 shooters w/fins @ :20 RI

    Main Sets:

    6 x 250 @ :15-:20 RI

    200 flutter kick w/board & fins + 50 scull
    2 x (200 IM drill + 50 kick)
    200 backstroke kick + 50 scull)
    2 x (200 stroke + 50 kick)
    -- 1 backstroke, 1 breaststroke
    50 EZ

    6 x 75 kick @ :20 RI
    25 shooter + 50 kick

    100 EZ

    Total: 3150

    -- Still pretty tired from travel/meet/sleep deprivation. Last night was the first really good night's sleep I'd had in ages.


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

    VIDEOS:

    50 BACK, 27.24

    Elaine filmed this and got a very close up view. (Thanks!) I know Speedo and Water Rat have views from above.

    http://www.youtube.com/watch?v=1FRuV...ature=youtu.be

    My start was somewhat flat. I need to work on flicking my toes, I guess. I counted 9 & 10 strokes on the first and second 25s (not counting the free pull on the turn) and 15 kicks on both lengths. Hit the 15 meter mark on the first length perfectly, though I can hear Elaine worrying that I'd kick past it. (I hear that on all my 50 back vids. ) I can't tell how close to the 15 m mark on the second length I was because of the close up. As Speedo mentioned to me, I did veer off toward the lane line going into the first turn, but managed to return to the center off the turn. Still a bit shellshocked that I went a 27 low. Teen Fort's high school team would love me on their medley relay. Ha!


    50 Fly, 26.31

    Here is Stud's vid. It shows I have a pretty darn good lead coming off the turn for a 50.

    [nomedia="http://www.youtube.com/watch?v=Dp0joOc_twk"]Leslie 50 Fly 2012 Nats - YouTube[/nomedia]



    100 Fly, 1:02.2 (29.4/32.3)

    Stud and Elaine video'd this one.

    http://www.youtube.com/watch?v=hOBIe...ature=youtu.be
    (I think Stud needs to make this viewable.)

    http://www.youtube.com/watch?v=twKrW...ature=youtu.be

    I'm in lane 6. I had a great start, right at the 15 meter mark, just barely legal. I had a terrible god awful first turn with a huge glide, which was a bit demoralizing Susan William mentioned this to me right after the race, and Elaine's video shows it in all its glory. My second turn wasn't much better either. I think this was partly due to a lack of mental focus for this race and partly due to the fact that I swim it once a year and thus don't have kick/stroke counts. I cruised the first 3 lengths worrying about the piano and trying to rely on my SDK. The arms only started getting heavy the last few strokes. These splits, less than 3 seconds apart, are downright amazing for me. I've never done that before in the 100 fly. If this had been a focus race and I wasn't such a big nancy, I definitely could have gone out faster. Next time, I'd like to: (1) focus on snappy turns; (2) work the SDKs harder, (3) better breakouts, and (4) out slightly faster. But I felt poorly and fatigued on Friday. Under those circumstances, it's hard for me to wrap my brain around a 100 fly.

    This is probably faster than the 1:11.3 that I swam in SCM at NE Champs. And it is a second faster than last year, which is nothing to sneeze at. I do think, however, that there is a limit on how much I can improve in this event. This is definitely my "fake it" event. First, I just can't train a lot of fly or develop real fly conditioning. (Though before the shoulder pain hit, I was doing some fast broken 100s flys in practice.) Second, since I didn't start masters until 44, I am just lacking an aerobic base from the 24 year hiatus which my competitors are not. It appears that very few women over 50 even want to swim this event; entries are always quite low. Maybe this event just becomes harder with age. Thoughts on this anyone? That said, I still think I can do a 1:01 again on pure HIT training. More monofin work!

    One hilarious thing: I took at peek at KPN in lane 5 like an 10 & U! hahaha


    100 Back, 1:02.61 (30.3/32.2)

    [nomedia="http://www.youtube.com/watch?v=Htje5QXh9cs"]Leslie&#39;s 100 back, 1:02.2, Greensboro Nats - YouTube[/nomedia]


    This video confirms what I thought during the race -- my usual UW kick count was way off. I went 14-12-11-8. At Albatross I was 15-15-15-10. This definitely cost me time. I tried to take it out very controlled so I would have something coming home. But I felt tired with no leg power the whole race. KPN owned me on the last 25. I'm quite sure I can go faster on a better day. My splits were good, just too slow. I should definitely be out in a mid to low 29. That's about what I went out in at the Albatross meet, converted. I could also tell that I flopped some on the start with my foot slipping slightly. Psychologically, that's a bad way to start a race.

    For reference, this race is .62 off what I swam at Atlanta in a Jaked and my second fastest time ever, faster than another B70 swim. I know I have a PR in this event in me.

    Updated May 1st, 2012 at 08:50 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/02/12

    by , May 1st, 2012 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 200 3:20
    3 X 150 2:15
    3 X 100 1:30

    4 X 100 kick 2:15
    6 X 50 kick 1:15
    1 X 100 swim

    4 x 250 IM 4:30
    Rotate extra 50 in IM order

    LCM
    1 X 200 3:20
    4 X 100 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4550 Y/M
    Categories
    Swim Workouts
  16. 05.01.12 - Tuesday workout

    by , May 1st, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Dave and Dave. It appears yesterday was not a fluke... I seem to be getting my strength back. Today I didn't have Kent to draft off of either.

    SCY

    400 Warm up

    8 x 100 - 1:40 (Convert 50 fastest stroke/slowest kick -> slowest stroke/fastest kick twice through)
    200 Pull - 2:20 (2:15)
    200 Pull - 2:45
    200 Pull - 2:20 (2:12)
    50 Easy

    8 x 100 - 1:40 (Convert 50 fastest stroke/slowest kick -> slowest stroke/fastest kick twice through)
    3 x 200 Pull - 2:45 Descend (2:30, 2:15, 2:05)
    100 Easy
    Last pull was a lot of fun. Dave got a body length on me at the 50 and then surged ahead. I was hoping to save it for the last 100 but I couldn't afford to give him a big lead and hope to catch up. I went ahead and upped the stroke rate to match his speed and slowly chipped away at his lead. We were about dead even with 25 to go. I think he outtouched me at the wall but it was nice to be able to stay with him for a change.

    8 x 100 - 1:30 (Convert 25 slowest kick/50 free/25 fastest stroke ->25 fastest kick/50 free/25 slowest stroke)
    7 x 50 Kick - 1:00
    * Descend 1-4
    * Descend 5-7, 1:00 break before #7
    Did br kick... descended to :40 on #7

    200 Cool down

    (4700 Total)

    Updated May 1st, 2012 at 10:36 AM by pmccoy

    Categories
    Swim Workouts
  17. Monday, April 30, 2012 5:00am & 5:00pm

    by , April 30th, 2012 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim

    5 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    2 x 100 Kick w/ board @ 2:00

    2 x 300 Free Pull @ 4:00 (3:35ish)
    2 x 200 IM @ 3:15 (2:45ish)

    10 x 50 Dolphin Kick on back w/ Speedo Biofuse training fins @ 1:05

    1 x 500 Free Swim (nothing in particular)

    -------------------------
    3000 Yards

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

    P.M. Little Swim

    800 Free w/up --longest continuous warmup in a while

    4 x 50 Kick w/ board @ 1:00 (:45-:46s)

    1 x 400 IM Drill (:10-:15 rest @ each 100)

    100 Free EZ

    -----------------
    1500 Yards

    ran out of energy, didn't eat well during the day, but refueled on $1 cheeseburgers and McChickens at McD's afterward!


    I did manage to make it over the 200 Mile mark on GTD today! 300 more to go.

    201.18 miles swum (=354,074 yards, =323,766 meters). View my progress | Go The Distance 2012 results.
    Most recent milestone achievement: 200 miles on 04/30
  18. Workout 04/30/12: Introduction to Mystery

    by , April 30th, 2012 at 10:15 PM (Maple Syrup with a Side of Chlorine)
    Last night I played basketball at my son's school. He is not feeling well, so I went solo and joined 5 other guys in 3x3 halfcourt fun for 2 hours. Two observations:
    - I was able to comfortably descend stairs today, so I will limit my once weekly dabble to that time
    - I really suck at basketball, and it is less obvious when playing fullcourt because I am there for the running, and if I get an outlet pass I just pull up and wait for the team to come down. This helps to hide the fact that I can't shoot

    Today I decided to go to Men's Bible study group a little late and hit the gym before a quick swim, in keeping with my plan to start up Jazz's lifting regimen.

    - Rowing machine:
    8 minutes: held a 2:26/500m pace
    - Inclined shoulder press with dumbbells:
    5 x 10 x 10# each side (keeping true to starting light)
    - Chin-ups:
    3 x 3 x 194#

    Then for a quick dip more or less to stretch out:

    200 FR/200 BK
    3 x 100 Kick on 2:00
    4 x 100 FR pull with buoy on 1:30
    200 loosen
    (Solo/Rec/1300yds/20 minutes)
    ---------------------

    I felt weird in the water after basketball and lifting, but on the upswing was able to descend the pulls (1:14, :12, :11, :09).

    I'll be back at both the weights and swim on Wednesday. I can get to the weights 4 times this week, and will try 3 sessions next week to see how it feels. Men's group is taking a two week break, so I will be able to get in some quality swims on Monday night, when I am able to chat with GregJS a bit (looks like the lanes have thinned out a bit = bonus).

    Updated April 30th, 2012 at 11:00 PM by rxleakem

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Mon Apr 30, 2012

    by , April 30th, 2012 at 10:57 AM (Ande's Swimming Blog)
    Mon Apr 30, 2012

    Congrats to all my teammates, former teamates & friends who raced at Nationals!
    Y'all swam fast!

    Did not swim Sunday
    Trained Saturday, 7:30 - 9:00
    LCM distance stuff
    main set was
    8 x 100 on 1:20 made it
    400
    4 x 200 on 2:40 made it
    400
    2 x 400 on 5:20 made it
    400
    assigned: 800 neg split,
    did: went 400 then got out


    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:10
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Tyler, Mike & former UT swimmer Ashley Brewer who's transferring to USC

    Warm Up
    missed it

    Main Set (LCM)

    4 x 150 on 2:00 right into (skipped 2 20 meter parts)
    4 x 100 on 1:20 right into
    4 x 050 on 0:40
    came in 5 - 10 sec off the interval
    40 sec / 50 base is a harsh warm up pace

    assigned: 800
    did: 400 fr 300 k

    assigned: 3 x 150 on 1:55 right into
    3 x 100 on 1:15 right into
    3 x 050 on 0:40
    Did: made the 150's LCM, flipped at the 150, was making the 100's on 1:15
    but after 2 we stopped because we ran out of time. then eddie gave us the end lane to finish the set so we did 100 fr on 1:15, 3 x 50 on 0:40, 50 easy

    then we moved up to the well SCY

    400 K desc by 200
    went 2:40 rested 15 sec 2:35

    12 x 75 bk on 1:00
    done 3 moderate 1 strong

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sun Jun 10
    Austin SharkFest Swim 1.5 miles
    Austin TX


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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  20. 04.30.12 - Monday workout

    by , April 30th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Took Saturday off for the first time in a while. Played about 90 minutes of soccer yesterday. I seem to have adapted to running hard once a week and it doesn't really hurt my swimming much. Felt pretty good in the pool today. Better than I have in at least a month. Hopefully I'm getting out of the funk I've been in lately. Dave had a brithday today. His wife brought donuts to the pool and we had a quick party in the locker room. Jelly donuts really hit the spot after a hard swim.

    SCY

    500 Warm up

    4 x 100 - 1:30 (1st 25 Fly)
    3 x 100 - 1:20
    4 x 100 - 1:45 (50 Kick/50 free)
    3 x 100 - 1:20
    4 x 100 - 1:30 (25/50/75/100 Fly)
    50 Easy
    Usually I stuggle with converting free to fly. Made the 100 fly on 1:25 today so it appears I might be making some progress. Kept the 100s on 1:20 at about 1:13 going fairly easy.

    4 x 100 IM - 1:45
    3 x 100 - 1:20
    4 x 100 - 1:45 (25/50/75/100 Kick)
    3 x 100 Pull - 1:20
    1:00 Break
    4 x 100 - 1:15 (1:07, 1:09, 1:06, 1:06)
    Last 4 100s felt great. Helped that I was swimming behind Kent but I was comfortably going under 1:10s.

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts