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Swim Workouts

  1. 08.07.12 - Tuesday workout

    by , August 7th, 2012 at 08:50 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Charlie, Cameron and a couple others. Lacking any formal workout, we did two-for-tuesdays plus a few hundred extra at the end.


    400 Warm up

    2 x 500 Free - 7:30 (6:05, 6:00)
    100 Easy

    2 x 400 - 6:00 (200 Pull, 200 Back)
    100 Easy

    2 x 300 - 4:30 (100 Swim/100 Kick/100 Swim)
    100 Easy

    2 x 200 IM - 3:00 (I made 2:55s)
    100 Easy

    2 x 100 Stroke - 1:30 (Did 100 fly on first and 50 free/50 br on the second)
    100 Easy

    12 x 25 - :45 assorted no breathers
    8 x 50 - 1:00 IM Order

    200 Cool down

    (4800 Total)
    Swim Workouts
  2. Monday, August 6, 2012 5:45pm at the Y

    by , August 7th, 2012 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    I was feeling a little weird in the pool today, probably from coming off the super long OW swim last weekend. I'm a pool swimmer, 100%, but will probably make the trip to Sandpoint each summer for a while. It is a fun swim.


    Got to swim with Jared, a 20 year old ex-swimteamer who's still wanting to stay in shape. It was really nice to have a training partner.


    7 x 100 Free @ 1:30 (1:08-1:10s)

    8 x 50 Kick w/ board @ 1:00 (:48s, last one :44)

    Main Set:

    1 x 100 Free Pull @ 1:20 (went 1:06)
    1 x 200 Free Pull @ 2:40 (went 2:13)
    1 x 300 Free Pull @ 4:00 (went 3:19) this felt great
    1:00 rest
    20 x 25 @ :30 (did 8 Fly, 4 Back, 4 Breast, 4 Free)
    1:00 rest
    1 x 300 Free Pull @ 4:30 (went 3:33)
    1 x 200 Free Pull @ 3:00 (went 2:20)
    1 x 100 Free Pull @ 1:30 (went 1:09)

    Jared went for cool down, I kept up a little more.

    4 x 75 Free @ 1:00 go strong (:50, :50, :49, :48)

    100 EZ

    Timed Swim**:
    100 IM (went 1:05)

    100 EZ

    3400 Yards

    **This similarity is just a coincidence after reading TG's blog from this past week...different though, because mine was done at the end of the workout. In no way am I ever in any way/shape/form in a competition with any other blogger out in the USMS world.
  3. Monday Aug 6, 12

    got a good lunchtime swim in.

    2x150 sw
    100 K

    4 x

    50 fast
    50 recov
    100 build

    2 x 800


    Swim was good. Only problem is how the pool is managed. We had aqua runners in lap swimming lanes. they didn't have the presence of mind to move over to the slow lane. Rather they spent their time in the medium lane.

    Finished the night with Hapkido.
  4. Sun & Mon, Aug. 5-6

    by , August 6th, 2012 at 08:59 PM (The FAF AFAP Digest)

    I'm at the beach in NC for 2 weeks. I'm not anticipating any very serious workouts, though I will try to get to the YMCA a few times. Today, I did the 1.7 mile pier to pier ocean swim. I jogged 1.5 miles to get to the pier with the current. Swam in late afternoon and it was really rough, got bounced all over the place. Swam a lot of breaststroke around surfers.


    Got thunder/lightening'd out of swimming in the early afternoon. Did 20 minutes of yoga with my sister and a lot of body surfing in the late afternoon.

    I'm sad swimming is over. And horrified that I had to read about the results of the 10,000 meters, which weren't shown on prime time despite Galen Rupp's breakthrough silver medal.
    Swim Workouts
  5. Mon Aug 6th, 2012

    by , August 6th, 2012 at 02:08 PM (Ande's Swimming Blog)
    Mon Aug 6th, 2012

    Zones are 4 or 5 days away, depending upon if I race on Friday or not and right now I'm leaning towards not. No 1500 or 400 IM for me on Friday. It's a harsh way to begin a meet. D don't fit into my born again sprinter program.

    I've been a bad blogger

    Swam Th, Fri, & Sun, did not swim on Sat, but didn't blog.

    Lifted: Thursday, Saturday, & I plan to lift today, I'm getting stronger, much more than when I started right after nationals.

    Stayed up late last night so decided to wake up at 6:00 instead of 5:10. It helps a little but I need more sleep

    LCM, Mabel Davis pool
    Whitney coached
    swam with chris, Ned, Jim, Larry, David, ...
    6:00 - 7:30 dove in around 6:45
    slept till 6:00 on purpose

    ~ ~ ~ ~

    missed it

    Main Set

    my lane was doing 20 x 50
    I did 6 or 8
    pool was quite warm, no aereator

    assigned: 5 x 200 fr
    did: 5 x ( 25 easy turn in middle, 25 easy, rest, 50 easy speed, 50 easy)

    50 easy
    15 meters fast fl
    15 easy
    15 fast fly

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Swim Workouts
  6. Sunday August 5th - PM Swim

    At home solo.

    Warm-up (1100)
    1 x 300 swim
    8 x 100 @ 1:30 odd catch-up, even swim

    Set I (800 / 1900)
    4 x 25 @ :40 underwater SDK
    6 x 100 @ 1:25 kick w/fins, odd dolphin, even flutter
    4 x 25 @ :35 underwater SDK w/fins

    Set II (1200 / 3100)
    6 x 200 @ 2:40 1-2 pull w/buoy and agility paddles, 3-4 pull w/buoy only, 5-6 swim

    200 easy

    ** 3300 yards **

    My quads are really sore from all of the squats yesterday so I almost skipped swimming today, but it was so nice when the sun finally came out from behind the clouds at about 3:00 that I walked over to the pool.

    The lap pool was full of Sunday afternoon noodlers and side-strokers, but eventually a lane opened up and I grabbed it. The kicking set was tough because of the sore legs, but they were less sore after working out so I am happy I dragged myself out of the house.
    Swim Workouts
  7. Saturday, August 4, 2012 Longbridge OW Swim Recap

    by , August 4th, 2012 at 09:37 PM (Fast Food Makes for Fast Swimming!)
    For TG - this is too long, don't bother reading it.
    For everyone else...enjoy!

    I left from Wenatchee yesterday after work around 5:30pm, after picking up a teammate for the race. We ended up making a "short" drive of just under 3 hours over to Spokane last night before checking into our motel, in time to turn on the Olympics on NBC to watch...volleyball...then somewhere we saw Missy Franklin's 200 Back WR Gold medal race. After that...wanted to see Phelps' 100 Fly and the 50 Free by Jones/Ervin, but somewhere during the women's track 100 Meters races I fell asleep (as did my teammate). Dang NBC for always putting swimming so late in the broadcast!

    This morning, we awoke at 4:45am, and were on the road by 5:00. It was about an hour and a half drive to Sandpoint, Idaho from there. We of course hit up a McDonalds for some good pre-race nutrition. Got checked in for the race, numbered up, and waited for the buses to take us to the starting end of the bridge for the race.

    Map of course:

    EDIT: Here is a picture shortly after the start of the race. CRAZY HELL, huh???
    I'm somewhere in the upper part of the picture...I believe I'm roughly right below the large boat in the shot, coming from the right side of the start line merging with the lead group.
    I'm glad I didn't see all this chaos behind me!!

    I ended up getting a wetsuit for this swim, though I probably didn't need to have it as the water was in the low to mid 70s...but since everyone else had one, why not? I didn't really care for swimming in the wetsuit, and it may have been a little loose fitting on my body as well. Oh well, what are you going to do mid race, cry?

    I started out off to the right side of the starting group, and had a clean breakaway from the large mass start group. Approx half of the 861 swimmers were in the water at the start. I met up with the leaders of the pack as we merged together a little ways down the bridge. Most of the top 10-15 were age group kids, or college kids. There were a couple a seriously hardcore masters swimmers (54M, 59M, and 56?F) in the group as well.

    The water was pretty rough today as well, as there was some wind from the north, pushing the waves directly against us, and a little from the side, so the swim wasn't exactly clean and easy. People said the times definitely reflected the conditions.

    I got dropped back from the original breakout group of back to the group that was the 15th placers or so. This was around the end of the bridge itself, which is 1.1 miles long of the total 1.76 mile swim. So even though you've crossed the lake, you still have another 1/2 mile to go before the finish line.

    I ended up struggling at this point. A little over 2/3 of the swim was completed, and I was exhausted. I'd been alternating between about 20-30 strokes of freestyle with about 3-4 breaststroke strokes throughout most of the race, but at this point, I was swimming more and more breaststroke. The waves were getting worse and worse in the finished leg of the race.

    Another group of 3 guys came up on me from behind, and I was going to try to stick with them. At this point I finally caught a glimpse of the large orange buoys at the finish wayyyyy up there, but seeing these got me even more determined to get the heck out of the water! I hung with these 3 guys, pacing right alongside the 3rd in line. As we began nearing the finish, I'd guess about 300 yards from the finishing chute, I began to pick up my pace (honestly I don't know where this drive came from) and moved up alongside the leader of the group of 3 guys. With about 200 yards to go, the whole mini group's pace had quickened, and with about 75-100 yards to go, we were in almost a drop dead sprint for the beach! None of us wanted to lose. Yeah this was supposed to be a "civil race", but when it comes down to it - GAME ON!! I ended up tied with the leader of our group as we came up on the beach, and the other 2 were a second or two behind us. Good race to the finish.

    I was just glad to be on dry land.

    Later I found my finishing time was 43:04 (overally winner was 39.xx), and that I'd placed 21st out of the 861 participants. I was first place in my age group: male 30-39, and I won a nice stainless steel enbossed water bottle for my efforts.

    Will I do this again? I don't know.

    Updated August 4th, 2012 at 11:59 PM by jaadams1

    Swim Workouts , Daily Practices
  8. 08.03.12 - Saturday workout

    by , August 4th, 2012 at 06:53 PM (Pete's swim blog)
    Swam /w Dave, Dave and Mary at HSA. Matt coached since Brook was on a bike ride. Long workout and a bit harder that usual for a Saturday.


    Warm up
    300 Choice - 5:00
    4 x 100 - 1:40 (50 Catch-up/50 Kick)
    12 x 50 - :50 (Sliding IM)
    8 x 25 - :30 (odds hard, evens easy)

    Kick Set
    2 times through:
    * 4 x 25 - :30 (down uw shooters, back easy - used fins)
    * 4 x 100 Kick - 1:45 (used fins on 1st iteration and br kick on second)

    Main set
    3 Times through:
    * 400 free - 5:20 descend by iteration
    * 4 x 150 free - 2:15 (best avg.)
    Kept the 150s at 1:45-1:48.

    200 cool down

    (5700 Total)
    Swim Workouts
  9. Friday August 3rd - AM Swim

    At home with Susan and Aly.

    Warm-up (1000)
    1 x 200 free swim
    1 x 200 IM drill
    4 x 100 @ 1:45, gentle descend free
    4 x 50 @ :50 free 1) build 2) reverse build 3) easy 4) fast

    Set I (200 / 1200)
    8 x 25 underwater SDK w/fins @ :45

    Set II (1000 / 2200)
    1 x 50 @ :45 free
    1 x 100 @ 1:30 pull with buoy and agility paddles
    2 x 100 @ 1:30 free
    1 x 300 @ 4:00 pull
    1 x 200 @ 2:40 free
    1 x 100 @ 1:20 pull
    1 x 50 @ :40 free

    Set I (900 / 3100)
    3 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, dolphin kick w/fins

    Wrap-up (400 / 3500)
    4 x 50 hypoxic @ :20 rest
    200 easy

    ** 3500 yards **

    As written, the main set intervals were 1:30 per 100 for swimming and 1:35 for pulling. Aly (a home-for-the-summer college swimmer who is much faster than I am) decided to switch to 1:20 at the 300 so I tagged along to give it a try, and was surprised that I made them all with time to spare. I guess I should give pwb's [ame=""]3 x 300 Test Set[/ame] another try some time soon to see if my "base" interval can change.
    Swim Workouts
  10. Friday, Aug. 3

    by , August 3rd, 2012 at 06:01 PM (The FAF AFAP Digest)

    600 various
    8 x 25 shooters @ :40
    6 x 50 caterpillar fly drill @ 1:10
    6 x (25 easy speed fly + 25 EZ) @ 1:00

    10 x 100 w/fins @ 1:45
    odds = IM
    evens = flutter kick w/board, 2nd 25 fast
    50 EZ

    8 x 100 backstroke kick w/fins @ 12:00
    -- 15 meters UW each length
    100 EZ

    Total: 3350


    Just an IG day for me. Sleep deprivation and getting ready for 2 weeks at the beach kept me from having the focus for HIT work.

    Van der Burgh admits stretching dolphin kick rules by doing 3-4 kicks:
    [ame=""]Cameron van der Burgh golfinhou na saída on Vimeo[/ame]

    Should the 15 meter rule be abolished for the "free"style? (I vote yes.)

    Turd in Olympic pool: LOL!
    Swim Workouts
  11. Friday 8/3/12

    Friday 8/3

    AM only LCM

    600 swim (100 swim/25 kick/25 scull)
    5x100 @ 1:50 25 under H2O/25 kick/25 drill/25 build
    8x50 @ 1:00 V.S.

    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    3x100 @ 2:00 fast
    6x50 @ 1:00 25 drill/25 swim
    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    1x100 @ 2:00 fast

    200 EZ

    Total: 3000
    Swim Workouts
  12. Thursday 8/2/12

    Thursday 8/2

    AM (run) and PM (Crossfit) [no swimming today]

    AM run

    5 miles @ 7:45 pace

    PM Crossfit

    assorted stretches and warm up followed by:

    150 x wall ball squats w/ 16 lb med ball for time
    final time: 8:20
    Swim Workouts
  13. 08.03.12 - Friday workout

    by , August 3rd, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray and a couple others. Pool temp felt better than yesterday but I didn't check it. My speed is off some but I'm able to put more effort into my pull. Pretty much at 100% now.


    600 warm up

    10 x 200 Various
    We did these on :30 seconds of rest. I led a lane and did free until I had enough cushion on the next person to swim IM. Ended up doing fr, fr, im, fr, im, fr, im, fr, im, fr. Free was on a 3:00 interval (made 2:30s) and IM was on a 3:20 interval (made 2:50s).
    200 Easy

    10 x 100 - 1:45
    * 1-3 Stroke
    * 4 Kick
    * 5-7 IM
    * 8-9 Free
    * 10 Kick
    100 Easy

    10 x 50 - 1:00
    Kick/Stroke IM Order, last 2 all kick

    Ended up chatting a good bit so we skipped the cool down.

    (4400 Total)
    Swim Workouts
  14. Thursday, August 2

    by , August 2nd, 2012 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY w/Sewickley Masters:

    Warm up:

    500 various w/Jimby before the team practice started

    1 x 200 swim
    1 x 200 kick

    Main Sets:

    4 x 100 @ ?
    50 stroke + 50 free

    3 x 200 @ 3:00
    -- did backstroke kick w/fins
    -- lot of traffic in lane

    6 x 100 IM @ 1:50
    -- I was in fast lane with Water Rat and Jimby, but they were swimming on 1:30 and the 1:50 lane wasn't nearly as crowded

    8 x 50 @ :55
    -- 4 fly/back, 4 breast/free

    1 x 100 IM AFAP w/fins, :56

    100 EZ

    Total: 3100


    Just did an aerobic workout except for the AFAP 100 IM at the end. That was fine after my speed effort on Wed. I am really not used to swimming with 5-6 in a lane. How does anyone do decent turns that way?! Though it was very nice to see my Pitt friends and have some company in the water and gossip in the steam room.

    I drove home today, stuck in massive traffic getting into DC. I had planned on getting home earlier and hitting the gym before getting my Mom at the airport. But I came home to a broken AC and house like an oven. I can't believe I have to take more of this abuse this summer ... Stuck at home waiting for AC repairman. I just hope they can fix it. I will be sleeping down on the first floor again tonight, I fear.

    I saw an Olympic spoiler that made me
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/20/12

    by , August 2nd, 2012 at 04:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The Shark Tank will be closed until Aug 20 when we return. The pool will get a major facelift in preparation for Pan Am 2013!

    I am going to go ahead and post the workout for our first morning back Aug 20. I will not post any workouts during our break, if you need one there are over 800 archived.

    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 1:15
    1 X 50 1:30
    Four rounds.
    Round 1: 75:fly-back-breast 50:fly
    Round 2: 75:back-breast-free 50:back
    Round 3: 75:breast-free-fly 50:breast
    Round 4: 75:free-fly-back 50:free

    1 X 600 free
    Pull or swim

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  16. Thursday August 2nd - AM Swim

    Santa Clara Swim Club Masters - SCY

    500 SKIP (swim, kick, IM, pull, swim)

    6 x 50 @ 1:00 descend 1-3, 4-6

    10 x 75 @ 1:15, 25 relaxed + 25 strong kick + 25 sprint

    600 w/fins, 25 dolphin kick + 25 free

    8 x 50 @ 1:00 breathe 5, 7, 9 by 50

    5 x 100 @ 1:30 75 long, :05 rest, 25 sprint

    500 pull

    200 easy

    ** 3750 **

    My flight from PIttsburgh was delayed last night so I didn't get home until after midnight, but I figured a morning workout would probably help me acclimate to the time zone change more quickly so I set the alarm for 4:30 before passing out.

    This was a good basic practice, just what I needed to wake me up before sitting down to deal with the 4,200 unread emails that piled up in the six days since I last checked
    Swim Workouts
  17. 08.02.12 - Thursday workout

    by , August 2nd, 2012 at 10:03 AM (Pete's swim blog)
    Swam w/ Dave, Roger, Ray, Ray's wife and Cameron. Pool temp is 88 right now. Pretty hot. I've been bringing water to keep from dehydrating. Chest strain is much better now. I put a lot of load on it today and everything seems to be fine. I'll lay off the paddles for at least another week.


    600 warm up

    Challenge set
    6 x 50 - :50 (get up to speed)
    4 x 100 IM - 1:25 (1:23, 1:23, 1:22, 1:20)
    Felt pretty good through the whole thing. I'm probably good for at least 6 of these.

    6 x 125 - 2:00 (1:30-1:35)
    100 Easy - Recovery from the heat
    6 x 75 - 1:15 Sliding IM
    8 x 50 Kick - 1:00
    8 x 25 - :30 One breath per 25
    100 easy

    10:00 Free - One breath per 25 breathe as much as you want on walls. Maximize distance over 10 minutes. I made 550 yards. Mostly kept on a :25 interval per 25 yards. Slipped to :30 when things got a little tough.

    75 Free - 1:15; 50 Free - 1:15
    75 Free - 1:10; 50 Free - 1:10
    75 Free - 1:05; 50 Free - 1:05
    75 Free - 1:00; 50 Free - 1:00
    75 Free - 0:55; 50 Free - 0:55
    75 Free - 0:50; 50 Free - 0:50
    75 Free - 0:45 <- missed the interval

    125 Cool down

    (4800 Total)
    Swim Workouts
  18. Wednesday 8/1/12

    Wednesday 8/1

    AM only SCY

    500 swim 100 FR/100 BK/100 FR/100 BR/100 FR
    5x100 @ 1:40 kick/swim/drill/build

    300 @ 4:00 N.S. w/ buoy + paddles
    3x100 @ 1:40 kick w/ board D1-3

    200 EZ

    Total: 1800
    Swim Workouts
  19. Wednesday, August 1, 2012 5:30pm at the Y

    by , August 1st, 2012 at 10:42 PM (Fast Food Makes for Fast Swimming!)
    Decided to take it easy this week after my 1500 LCM race last Sunday. That evening, and the next day, I was feeling a little twinge of something different in my shoulder when I moved around in various positions. Hmmmmmm...

    Monday Off

    Tuesday Off besides getting into the 88 degree YMCA water for parent/child class last night

    Wednesday - at the Y pool (83 degrees)

    Thursday - will be Off, besides parent/child class again

    Friday - travel toward Sandpoint, Idaho for the swim on Saturday.


    I decided that it was now or never for testing out my wetsuit in the water, both to see how it fits, and how it feels with swimming.
    That is the one I got. I don't care if it's the best/worst/or whatever, because I got it on such a good sale a few weeks ago, that it doesn't matter.

    I felt sooo floaty in the water, and swimming wasn't too bad. I got into the deep tank first, and just floated vertically, no kicking and hands out of the water. My head stayed up. What buoyancy!!

    I ended up swimming 5 x 100s @ 1:30, my standard warmup. I was easily cruising 1:05s to 1:07s on minimal effort, where I'm usually around 1:10s in my normal swimwear.

    After this I decided it was time to unzip and get "naked". That cool 83 degree water felt like 70 degrees on my skin as it hit me! Ahhhhhhhhh...the relief. Now I see why they have temperature rules for OW swimming with wetsuits. You can easily get overheated in one.

    I just cruised another 500 of various 50s and 100s just to cool down and stretch out. This will be my one and only swim of the week prior to the Longbridge Swim on Saturday. As of a few days ago, there was just at 800 swimmers signed up for the race. With a semi-mass start set up, this will be interesting. I got a tip from my former college teammate as to where to lineup for the start, and with my speed I shouldn't have a problem with getting ahead of the pack at the start.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -08/02/12

    by , August 1st, 2012 at 02:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    3 X 50 fast 1:15/1:30
    Four rounds, choice.
    50's 1&2 on 1:15 #3 on 1:30

    15 X 100
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts