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Swim Workouts

  1. Thursday September 20th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1450)
    1 x 300 (got in early)

    2 x 200 @ 2:45
    2 x 50 @ 1:00 choice
    2 x 150 @ 2:05
    2 x 50 @ 1:00 choice
    2 x 100 @ 1:20

    50 easy

    Set I (400 / 1850)
    3 x 100 @ 2:00 kick, descend
    100 easy

    Set II (300 / 2150)
    12 x 25 @ :30 streamline drills: 2 kick in streamline, 2 ??, 4 one-arm, 2 hesitation, 2 swim

    Set III (1700 / 3850)
    10 x 100 @ 1:30 pull with agility paddles and buoy, best average (went 1:04 on first, 1:06 & 1:07 on remainder)
    100 easy
    10 x 50 @ :45 pull with agility paddles and buoy, best average (went :32 & :33 on all)
    100 easy

    Set IV (1250 / 5100)
    5 x
    * 1 x 75 @ 1:00 free (went :49 - :51)
    * 1 x 50 @ :45 choice
    * 1 x 25 @ :25 choice
    * 100 active recovery

    ** 5100 yards **

    What a difference a day makes! I was feeling beat-up all day yesterday and seriously considered skipping practice this morning, but I decided I would go and just bail if I felt too bad. I got in early to stretch out a bit, which helped get me ready for Gary's typically fast-paced warm-up.

    The instructions for the drill set were to "feel" the streamline, so I took that to heart and really thought about my body position and the feel of the water on my hands and arms. This must have had the desired effect because I have never done a 1:04 in workout and my normal pace for 100s on 1:30 is about 1:13. I was going second in my lane, but I was leaving 10 seconds behind the leader and he is much faster than me so I don't think I got much of a draft. My leg cramped on the first 75 of the last set so I ended up using a pull buoy on most of them.

    Updated September 20th, 2012 at 04:00 PM by eric.carlson

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -09/21/20122

    by , September 20th, 2012 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 free-moderate to easy- 2:15
    8 X 25 free-sprint- :30
    Two rounds. Swim #5 25 easy on both rounds.

    1 X 200 kick 4:30
    5 X 100 kick 2:15
    1 X 100 swim

    1 X 100 choice-moderate to easy- 2:20
    8 X 25 stroke-sprint- :40
    Two rounds. Swim #5 25 easy on both rounds.

    8 X 150 pull 2:15
    100 moderate/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  3. Thu Sep 20, 2012

    by , September 20th, 2012 at 01:58 PM (Ande's Swimming Blog)
    Thu Sep 20, 2012

    Whitney coached
    Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

    6:00 - 7:30
    swam with Jim, Korey, & Paul
    beside Jeff & Larry

    Warm up
    assigned 1000
    did 7 or 800

    Main Set

    300 on 4:15 right into
    200 on 2:40 right into
    100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)

    2x300 on 4:15 right into
    2x200 on 2:40 right into
    2x100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)

    3x300 on 4:15 right into
    3x200 on 2:40 right into
    3x100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

    Updated September 20th, 2012 at 03:15 PM by ande

    Categories
    Swim Workouts
  4. Workout 09/20/12: noon

    by , September 20th, 2012 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Did some followed by a brief swim:

    Rowing Machine: 15:07, 3529 meters
    (Note: they physically move under 1:55m/500 pace)
    Back extensions: 3 x 10 @ 0/5/10# per round
    Bench Press: 3 x 10 @ 65/95/105# per round
    Seated leg extensions: 3 x 10 @ 30/40/50# per round

    After a quick talk with the director and auatics director of the Rec related to upcoming changes to the local Masters program as well as thoughts about the "new" pool, I gingerly hopped in and ...

    Kick with board: 150yds flutter
    Kick w/o board: 150yds back
    Swim 300 yds long and strong
    (Solo/Rec/600yds/15 min)
    ------------------------------

    Made the trip to Philly and back yesterday to drop Emma off to school at Drexel. Thankfully no major issues on the road or there - they actually had a very streamlined process for checking into the dorms (with street closures and free garage parking), so that was good. Left the house at 8am, got to Philly around 1pm, then left at 5 and got home around 11pm. Long day!


    (Life, packed away before entering the dorm)

    Was able to meet her roommates and also get all of her books as well as some odds and ends for the dorm room before a quick bite there. It was hard leaving her there, but I trust that this is where God wants her to be, and He has equipped her with all the tools to do good things there, both in the classroom and out. I am blessed with a tenderhearted young lady who is a lot more adventurous than me, and I am waiting to see all that she experiences there. It'll be different around here; lonely.



    I was able to sleep in this morning, and after a quick breakfast headed out the vineyard to start the grape processing for the year. As you may recall, we have about 50 feet of Concord vines in the back yard, and I am the chief jelly maker in the house. My attempt at last year was not completely successful, partly due to not using enough grapes. We have a bumper crop again this year, and we are processing jelly/juice earlier than normal so I'll give the wine another shot after the jelly is done. It didn't help that I forgot about it in the basement and never took the must off.

    Plan to get back into the water a bit later this evening for a good workout - I ate at Five Guys on the way home last night so I feel the need to work off some of that lumper of a supper I had (anyone have an extra Lipitor to send my way?).

    (*This meal is approved by James Adams)
  5. 09.20.12 - Thursday workout

    by , September 20th, 2012 at 09:27 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. New challenge set today. Here's the plan for the next 10 weeks:
    * take your goal time in any 200 event and divide it by 4 - This is your target time for a 4 x 50 set
    * Swim 6 x 50 descending on a comfortable pace to get up to speed
    * Rest 1-2 minutes
    * Swim 4 x 50 on your target time + 20 seconds making sure you make your target time on each 50.
    * Each week for 10 weeks, drop your interval by 1 second and keep making the target time.
    * Week 11 is a timed broken 200 on 50s taking 10 seconds in between each 50.
    My best 200 free is a 2:04. I want to break 2:00 so, my target time is :30. This week, my interval was :50, next week, :49... after that :48, :47.... down to :41.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :45
    2:00 Rest
    4 x 50 - :50, make :30 on each one (:31, :27, :29, :28)
    Already missed it on the first one . Made up for it on the others. Surprised at how exhausted I was after this set and I'm not sure how I'm going to do when the rest starts decreasing.
    100 Easy

    8 times through:
    * 100 Kick - 1:30 (Br - 1:23 to 1:27)
    * 50 Easy fly - 1:00
    100 Easy

    4 x 25 Fly - :40 no breath

    5 x 200 Pull - 2:45 (2:18, 2:17, 2:12, 2:10, 2:05)

    8 x 50 - :50
    * Odds IM Order kick/IM Order
    * Evens IM Order
    8 x 50 - :50
    * Odds Br/Bk kick
    * Evens IM Order kick/IM Order

    200 IM - 3:00
    200 Free - 3:30
    200 IM - 3:00 (Beat time from first 200 IM)
    Went 2:42 on first IM and 2:32 on the second.

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  6. Wed, Sept. 19, 2012 7:00-9:00pm

    by , September 20th, 2012 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a great workout, despite the outdoor conditions prior to arriving at the pool. The Wenatchee area is so filled in with smoke that it is pretty tough to breathe. We're swimming 'with caution' and it's noticeable as approximately 50% of the team wasn't there tonight. In the fast lane, it was only Jared and myself. He's the fastest boy on the team, at 15 years old, and he and I work very well together. The coach is very pleased with how we're doing.

    Warmup:

    800 Free DPS (alt 200 breathe @ 3 strokes, 200 breathe @ 5 strokes)
    400 Choice Kick w/ board desc. each 25 (basically get faster the whole way) did flutter

    4 x 200 Free Pull @ :30 rest (basically ended up the 2:40 interval)



    goal is to go fast enough to maintain 25 beats/10 seconds pulse (150/min)
    • went 2:10/2:10/2:11/2:11
    • At this point I knew we were in for a doozy of a practice
    12 x 50 @ 1:00 Alt. Best Stroke/Worst Stroke - Did Fly/Breast




    Main Set (4 Rounds):
    • 200 Free @ 3:00 Desc. by rounds & fast final 50
    • (went 2:25/2:20/2:17/2:15)
    • 2 x 50 Free Sprint @ 1:00 (:30/:31)
    200 EZ Free stretch out (at this point it was 8:05pm and 4000 yards)

    10 x 100 Kick w/ fins @ 1:40 Odds Flutter/Evens Dolphin
    --made 'em w/ no cramps

    4 x 200 Best Stroke @ 4:00 Desc w/ last 50 fast


    --coach let me do three backstroke, then final one fly - what a nice guy!
    • Back 2:46/2:45/2:42 - my legs just could really kick here...
    • Fly 2:26 ouch - nothing like a 200 Fly at the 5800 yard point of a workout
    12 x 50 @ 1:00 (other 2 strokes that we didn't do in the previous 50s) Back/Free

    200 EZ and out

    ---------------------
    6600 Yards

    KNelson, this one was for you! Not quite Cascade caliber, but I felt it was pretty dang close.
    This was the most yardage I've done in a single workout since 1999 when I was a senior in college.
    Time for

    Oh, I'm down to 197 and holding...(down 6 pounds since Sept. 1)
  7. Wed., Sept. 19

    by , September 19th, 2012 at 06:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    8 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 25 no breather free @ :40
    50 EZ

    Main Sets:

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

    Did another set from Workout #1 of Week 37: http://forums.usms.org/showthread.php?t=21342]

    With fins:
    4 x 25 fast fly (13 SDK) @ :30 (11s)
    100 EZ @
    4 x 25 fast back (13 SDK) @ :30 (11s)
    100 EZ
    4 x fast 25 breast @ :30 (high 13-14 low)
    100 EZ
    4 x fast free @ :30 (12 flats, getting tired)
    100 EZ

    I was not feeling the HIT today, so switched to an aerobic kick set:

    4 x through w/fins:
    -- R1 flutter kick, R 2-3 backstorke kick, R4 dolphin kick w/board
    50 EZ @ :45
    25 fast + 25 EZ @ 1:00
    50 EZ @ :45
    50 @ 200 pace @ 1:00
    50 EZ @ 1:00
    :30 extra rest

    100 EZ

    Total: 3200

    Acupuncture, 40 min

    Rehab ex, 15 min


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

    Still dragging somewhat. I'm going to start blaming it on allergies.

    Drag Suits for Sprint Training -- no good
    http://www.swimmingscience.net/2012/...g-on-50-m.html
    (This is consistent with my belief that, if anything, we should be doing more training in tech suits. I've never understood the reason to add drag in the form of a suit.)

    Finis Agility paddles:
    [nomedia="http://www.youtube.com/watch?v=-48XEtSoqRM&feature=autoshare"]Finis Agility Paddles - YouTube[/nomedia]
    I really like mine, but haven't been using any paddles with my elbow issues. I may order the size small now that they are producing them in two sizes.

    New Jessica Hardy vid trailer:
    http://www.goswim.tv/entries/6685/go...ica-hardy.html

    Benefits of beet root juice:
    http://well.blogs.nytimes.com/2012/0...lass-of-juice/
    (I'm told it tastes like dirt.)

    Updated September 20th, 2012 at 03:05 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  8. Wed Sep 19, 2012

    by , September 19th, 2012 at 03:16 PM (Ande's Swimming Blog)
    Wed Sep 19, 2012

    looks like 2013 south central SCY Zone champinships will be at UT in early April, the 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7

    On Monday night I stayed up past 1 am, 5 am came way too quick and I chose to sleep in & skip Tue 6:00 am practice, I even woke again at 6:08 & went back to sleep opting to not swim a partial practice but I did lift and still felt pretty tired Tuesday evening

    ~ ~ ~

    Whitney coached
    Mabel Davis pool was 77
    I prefer cooler temps

    6:00 - 7:30
    swam with todd Mike & Jim
    beside Chris, Tyler Jeff, mary & sloan

    Warm up
    warm up was 1000 & I did 7 or 800

    Main Set

    10 x 100 on 1:40
    3 50 fl 50 bk
    3 50 bk 50 br
    3 50 br 50 fr
    100 IM

    800 done 150 6 beat kick 50 stroke strong

    10 x 100 on 1:50
    odds done 50k 50 sw
    evens 50 sw 50k
    3 50 fl 50 bk
    3 50 bk 50 br
    3 50 br 50 fr
    100 k

    800 neg split
    went behind todd
    think we were 5:30 5:10

    Decided to double at noon
    but skipped 50's got more rest and made it more sprint oriented

    we were assigned:
    10 x 100 on 1:40
    3 50 fl 50 bk
    3 50 bk 50 br
    3 50 br 50 fr
    100 IM

    I did the rounds of 3:
    100 easy
    50 easy 50 skip
    50 fast 50 skip
    also skipped 50's from the 800's to speed up my strong 50's

    modified the 2nd round of 10x100
    did 50 SDK in 28 from a push
    breastroke felt pretty good & went 34's


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL

    Updated September 20th, 2012 at 01:47 PM by ande

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -09/20/20122

    by , September 19th, 2012 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 200 kick 4:30
    4 X 100 kick-50 moderate/50 fast- 2:15
    1 X 100 swim

    4 x 50-1 of each- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke/no free- 1:00
    1 X 100-same as above- 2:00
    4 X 50 free :45
    1 X 100 free-fast-

    4 X 200 3:00
    1 X 200 fast 3:00
    4 X 100 1:30
    1 x 100 fast 1:30
    4 X 50 :45
    1 X 50 fast -
    Swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  10. Wednesday September 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1050)
    3 x
    * 1 x 150 @ 2:05
    * 2 x 25 @ :25 back
    * 1 x 100 @ 1:25
    * 2 x 25 @ :30 breast

    Set I (500 / 1550)
    2 x
    * 4 x 25 @ :30 flutter kick
    * 2 x (3 x 25) @ :30 dolphin, back, breast

    Set II (500 / 2050)
    2 x
    * 4 x 50 @ :45 descend
    * 1 x 50 @ 1:00 fly, strong ("strong fly" is an oxymoron for me)

    Set III (1650 / 3700)
    100 easy

    1 x 200 @ 2:40 (went 2:24)
    1 x 100 @ 1:15

    1 x 200 @ 2:30 (went 2:26)
    1 x 100 @ 1:15

    1 x 200 @ 2:20 (went 2:32, left on 2:40)
    2 x 100 @ 1:20

    1 x 200 @ 2:10 (went 2:34, left on 2:40)
    2 x 100 @ 1:20

    1 x 100 fast (don't remember what I went, but it definitely wasn't fast)

    50 easy

    Set IV (700 / 4400)
    2 x
    * 1 x 125 @ 1:40, 1:45
    * 1 x 100 @ 1:20, 1:25
    * 1 x 75 @ 1:00, 1:05
    * 1 x 50 @ :40, -
    All pull with buoy and agility paddles

    ** 4400 yards **

    Most of the main set was so far beyond my capabilities I should have reworked the intervals immediately. I did not, though I am not sure why: hopeful?, stubborn?, stupid?. I think the 100s were supposed to be active recovery from the 200s, but I can just barely make 100s on 1:15 - on a good day - so I wasn't able to recover much. I made the intervals on the first two but really hit the wall on the third and struggled to just make it through the rest of the set.

    Updated September 19th, 2012 at 06:16 PM by eric.carlson

    Categories
    Swim Workouts
  11. 09.19.12 -Wednesday workout

    by , September 19th, 2012 at 09:17 AM (Pete's swim blog)
    Swam w/ Ray, Leah and Dave. I'm still feeling worn down. Picked it up a little at the end but mostly struggled today.

    SCY

    600 Warm up

    4 x 125 - 1:45 (made 1:30s)
    100 Easy
    4 x 150 - 2:30 (IM Order/Kick/Pull)
    100 Easy
    4 x 75 - 1:15 Convert back to fly
    100 Easy

    10 x 50 Kick

    4 x 125 IM - 2:00
    100 Easy
    4 x 150 - 2:30 (IM Order/Kick/Pull)
    100 Easy
    4 x 75 Pull - 1:00 Descend (50, 48, 48, 45)
    100 Cool down

    (4500 total)
    Categories
    Swim Workouts
  12. Tuesday, Sept. 18, 2012 7:00-9:00pm

    by , September 19th, 2012 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    Whew, heck of a day at work today! I had two major pieces of machinery take major crashes on me today, and spent almost 5 hours getting one up and running and another 1 hour on another machine later. I guess that's what I get paid for, but I can still about it!

    Tonight's practice was supposed to be an "EZ" one, at least on an effort exerted basis, as the coach doesn't want to be pushing us too hard with all this bad air over here from the fires. Without any wind to disperse the smoke, it just lingers in the valley, making it pretty tough to breathe. Practices are completely optional, and we can get out whenever we need to if we need to. I felt fine though, other than fatigue from work.

    Water was COLD (78!!) Big change when we've been at the YMCA pool around 84 degrees.

    Warmup:

    300 Free DPS breathe every 5 (was more like a 2/4 pattern due to the air quality)
    300 Breast Kick w/ board (WTH!!)
    300 Free Pull DPS breathe every 5 and descend (again 2/4 pattern)

    5 x 200 Back or Breast @ LIFO (did all back, and went 2:42-2:45s) about :15 rest for me
    --probably the most backstroke I've done at any one time

    10 x 50 "Core Kick" w/ fins on back @ 1:20

    5 x 200 Free EZ DPS @ 4:00 - breathe every 3, and maintain good stroke
    I did these super EZ, probably going 2:55ish or so

    10 x 50 Flutter Kick w/ board @ 1:20 easily held :46s with minimal effort

    "Main Set (kinda)" I at least gave effort here
    5 x 200 IM @ 4:00 Descend 1 to 2, and 3 to 5
    1. 2:45ish - very sluggish from being cold
    2. 2:35 - warmed up better
    3. 2:38
    4. 2:31
    5. 2:21!! - probably my best practice 200 IM from a push - Best Time in meet is 2:08
    10 x 50 Dolphin Kick w/ fins @ :45
    Made them, didn't cramp until the very last pushoff of the final 25. I call that success.

    6 x 25 @ 1:15 Odds V-Sit Scull, Evens Sprint Breaststroke

    200 EZ and gone

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

    5750 Yards - not too shabby for the type of workout. It was tough in other ways than a typical 6000 yard practice.
  13. Sprinter's Double, Tues., Sept. 18

    by , September 18th, 2012 at 04:50 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 20 min
    leg abductor, 120 x 4 x 8
    explosive leg press, 190 x 4 x 15
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    read delt flys, 60 x 4 x 15
    resisted standing long jumps, 30 x 1 x 10
    resisted track start jumps, 45 x 1 x 10
    altitude drops, 3 x 5
    power wheel roll outs, 2 x 15


    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooter w/fins @ :40
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Then did a slightly modified version of a set from Workout #1 on the HIT forum, [ame="http://forums.usms.org/showthread.php?t=21375"]U.S. Masters Swimming Discussion Forums[/ame], which caused me to modify the posted workout.

    3 x (3 x 25 + 50) w/fins
    25 = @ 100 pace @ :25
    50 = @ 100 pace @ 2:05
    75 EZ after each round

    round 1: fly/back/breast: 37, 36, 44-45
    round 2: kick: 40 (flutter), 37 (back), 36 (back)
    round 3: IM fly/breast/free: 40, 38, 38

    100 EZ

    4 x (25 AFAP kick + 75 EZ) @ 3:00
    -- did shooters, went 9s

    100 EZ

    Total: 2800


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


    Still feeling tired from the weekend's sleep deprivation and the main HIT set felt rough. But got through my planned sprinter's double.

    Reasons for large time drops:
    http://www.swimmingworldmagazine.com...tary/32011.asp
    So here are 3 possible explanations for major time improvements.

    1. high altitude training.
    2. blocking pain mentally
    3. All high intensity training with paddles and flipper with good recover time.
    4. Genetics from parents and grandparents.


    Women's college swimming preview:
    http://swimswam.com/2012/09/2012-201...-auburn-women/
  14. Tuesday September 18th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1550)
    2 x 200 @ 2:45 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    4 x 100 @ 1:30 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    50 easy

    Set I (400 / 1950)
    4 x 25 @ :30 fly
    4 x 25 @ :30 back
    4 x 25 @ :40 breast
    4 x 25 @ :30 free
    Instructions were to "get your heard rate up before the main set"

    Set II (1800 / 3750)
    3 x
    * 4 x 100 odds last 25 fast @ 1:25, evens last 50 fast @ 1:30
    * 4 x 50 @ :55 choice

    Set III (1200 / 4950)
    16 x 75 @ 1:00 pull with buoy and agility paddles

    100 easy

    ** 5050 yards **

    I took yesterday off because I was tired and sore, and I slept well last night, but I couldn't tell this morning as I felt like crap for most of the workout. My triceps were incredibly tight and sore during warm-up, probably as sore as I have ever felt them - although I couldn't say why. I didn't feel much better on the 100s of the main set, a saw couple of 1:12s but mostly 1:13-1:14, despite having plenty of rest

    Updated September 19th, 2012 at 12:34 AM by eric.carlson

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -09/19/20122

    by , September 18th, 2012 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:15 3:00
    4 X 75 descend 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50
    1 x 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 X 150
    1 X 50
    1 X 100
    1 X 50
    Two rounds, freestyle.
    Swim round 1 on a 1:30 base, round 2 1:20 base.

    1 X 300 kick 6:30
    8 X 50 kick 1:00
    1 X 100 swim

    8 X 50 :35 or :40 or :45
    Short rest 50's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  16. 09.18.12 - Tuesday workout

    by , September 18th, 2012 at 09:09 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Kyle, Ray and Keith. Did some distance today. Found some speed here and there but I'm still a little beat up.

    SCY

    600 Warm up

    1000 Free (12:35) - Open turns on 200s
    2:35, 2:35, 2:32, 2:28, 2:25
    100 Easy
    Targeting a 1:15 pace. Went out a little slow. Could have split it better and made it.

    2 x 500 Free - 7:30 (6:05, 6:10)
    100 Easy
    Really kind of disappointed in these. I don't mind the time so much as how badly I faded at the end of them.

    5 x 200 IM - 3:00
    100 Easy
    Held 2:55s. Not too bad. Lots of IM for me with a drag suit. Fly was beginning to hurt at the end but I hung on and made the last one on 2:52.

    20 x 25 - :40 (2 no breath/2 hard kick)
    The kick really sucked up all my oxygen for the no breathers. I struggled a lot on this set and barely made some of these.

    5 x 100 - 1:30, Descend (1:20, 1:18, 1:12, 1:10, 1:05)
    100 Easy

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  17. Monday, Sept. 17, 2012 7:00-9:00pm

    by , September 18th, 2012 at 12:41 AM (Fast Food Makes for Fast Swimming!)
    We're finally back in with the swim team practices again, but it'll be day by day depending on how the smoke/air quality thing is here in Wenatchee. The fires are getting under wraps in the closest fires, but there is just so much stuff burning all around the central part of the state, that there is just a huge cloud of lingering smoke, and unless we have some wind to send it somewhere, it just chokes us out here in the valley. Luckily we got a little wind this afternoon, and it became breathable outside, barely. Coach took it easy on us for the most part, since the last official swim team practice was Wednesday last week.

    Warmup:

    500 DPS Free
    8 x 25 V-Sit Sculling @ 2:00 (yes, 2:00) he wanted out feet out of the water higher, more effort all around. For me he wanted me to get half my lower legs out of the water - hella hard to do!

    3 x 300 Free Pull @ LIFO +:30 (around 4:30-4:45) Fast last 100, and Descend the 300s
    • 3:26, 3:21, 3:17
    10 x 100 Kick w/ fins and board @ 1:30 Odds Flutter, Evens Dolphin
    • I cramped on the first one, and then went to kick on back w/ fins after that and did fine.
    • Coach wants me to now take it easy on the kick sets and build into them to try NOT to cramp. It will take time.
    200 EZ Swim

    Main Set -

    4 Rounds of:
    • 200 IM stretch out but work the turns and wall pushoffs/streamline kicks @ 4:00
    • 2 x 50 Fast @ 1:00 (Fly & Back, Back & Breast, Breast & Free, Free & Fly) by Rounds

    400 EZ (200 Swim/200 Kick w/ board)

    8 x 25 SPRINT @ 1:00
    Did 2 Fly, 4 Free, 1 Fly, 1 Free

    I can feel my fast efforts coming along in practices - go HIT training!

    400 EZ cooldown

    -----------------------
    5000 Yards and got out 15 minutes early
  18. Monday 9/17/12

    Monday 9/17

    PM only SCY (It has been pouring down rain here for 4 straight days, and since AM practice is outside, it was cancelled)

    600 swim 4/6/2 turns
    400 pull w/ buoy only

    8x50 @ 1:00 fingertip-drag/zipper drill
    10x50 kick FR w/ board
    5 @ :55
    5 @ :50

    2x
    4x75 @ :55 D1-4
    4x50 @ 1:00 FR kick FAST
    3x200 @ 2:30 N.S. RD1: pull w/ buoy, RD2: swim (went 1:08/2:12, 1:07/2:10, 1:07/2:09 on RD2 NS)

    10x50 @ 1:00 odd: TTP drill, even: DPS w/ overkick

    7x100 @ 1:15 D1-4 to red HR, hold fastest pace possible on 5-7 (1:07, 1:06, 1:05, 1:04 on the descend, and held 1:02s on the pace)
    4x50 @ 1:00 25 BK/25 FR EZ

    Total: 5500

    You know that first GOOD practice you have while trying to get back in shape where you feel like you aren't as far away from being in great shape again as you thought three weeks ago?

    That was this practice.
    Categories
    Swim Workouts
  19. Workout 09/17/12:

    by , September 17th, 2012 at 08:44 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 BK/200 IM drill
    4 x 100 FR with snorkel on 1:30

    5 x 100 kick on 2:00 (Fr/Bk/dolphin/Fr/Bk)
    4 x 125 IM's on 1:40
    - 25 drill/25 kick/25 drill/50 swim fast
    - Rotate through IM order (Fl/Bk/Br/Fr, Bk/Br/Fr/Fl, ...)

    3 x 200 FR on 2:50 (descend 1-3)
    8 x 50 on 1:00
    - 1,6,8 = DPS (ez)
    - 2-5 = Quarter's Strong
    - 7 = FAST! (went 28.7 from push)

    4 x 50 FR drill continuous with snorkel w/d
    (Solo/Rec/3200yds/60 min)
    -------------------------

    Had a good swim tonight (first one over 3k in an hour). It was relatively quiet in the pool, which I credit the relatively nice weather outside for helping. We have had some cool mornings here in the northeast (40's), but it is getting into the mid-70's so folks are trying to squeeze in their final outings before moving inside for the remainder of the fall.

    Still working on using the snorkel. I have kinda given up on flipturns at this point since I come off the wall looking like this so I just do open turns. Maybe I need to tighten it more? I came in around 1:40 on all the kicks, which were hurting towards the end of the set. I then added in the stroke work to start waking up those muscles that have been asleep for awhile.

    Matt was swimming tonight, after dropping off the face of the pool deck since May. He is really fast, and was doing a pull set during my 200's so I tried really hard to catch him, aiding my ability to descend them (2:31, :28, :26). Wiped me out pretty good! Then I worked in some speed play before loosing up.

    I feel strong in the water, thanks no doubt to the weights I've been doing over the past feel months. I know that they are not quite up to the program that Jazz set up, but they are helping. I bought a pull/chin-up bar, and do 4-6 sets of 10 every day. I need to start back in with pushups and some core work. I notice that if I am not rotating enough with Freestyle my right shoulder clicks. Not really painful, just noisy. Time to start up the shoulder stretches in earnest again.

    Finished some last minute shopping with my daughter today in preparation for move-in day on Wednesday. I would have liked to stayed the night and dropped in with Tom for a workout, but it looks like I will have the joy of making the round trip in one day to Philly (about 10 hours total in the car). Once all of her stuff is there we will be looking to take the train into the new station on 30th Street, which given the gas prices and mileage on the car is actually cheaper than driving. Maybe then I can sneak into the pool at Drexel or UPenn ...
    Categories
    Swim Workouts
  20. Monday, Sept. 17

    by , September 17th, 2012 at 06:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 back shooters w/fins @ :40
    50 EZ
    10 x 50 free w/fins @ :50
    50 EZ
    10 x 50 w/fins @ :50
    odds = back
    evens = back kick
    50 EZ
    8 x 25 belly shooters @ :40
    50 EZ

    Total: 2500


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

    Spent the weekend in Deep Creek MD for the Savageman Tri. Unfortunately, I had a bad bout of insomnia and woke up dead today despite being dry all weekend. Sleep is just so important for training. I didn't even try to push it.

    The Tri was kind of a mixed bag. Teen Fort was fantastic on the swim, and was the 5th relay swimmer out of the water. Certainly faster than I would have been! Mr. Fort handily conquered the Westernport Wall again. But he was directed the wrong way on the course, which cost him 3:00+. He also didn't dismount in time and was assessed a 4:00 penalty. Our poor runner was injured in a soccer game late Thursday night, so could only run very gingerly. Still, it was fun watching the athletes attack the very savage course. Teen Fort even says she would happily do the swim again! Julie's relay won the event, and she put in a fantastic swim leg.

    I'm hoping to rebound with a sprinter's double tomorrow.
    Categories
    Swim Workouts