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Swim Workouts

  1. Yeah COLD WATER!

    by , May 9th, 2013 at 07:51 AM (Mixing it up this year)
    Wonderful to be back in the cold water again. The other good news is next week we start LONG COURE every day. I am ready to prep for LC Nationals. Good luck to those doing SC Nationals this week!

    Also played a game on deck with coach Walt we were trying to figure where in the 1976 mens olympic team photo was Bill Forrester. Bill had to tell us we would have never guessed.

    Since I am resurecting my 400 IM and 200 Back this year I have to work on both. Especially my nonexistant breaststroke.

    500 free
    500 free kick w/zoomers

    10x100@1:30 free w/strapless paddles & bouy went 1:23, 1:23, 1:24, 1:23, 1:24, 1:23, 1:22, 1:22, 1:21, 1:20 felt good and loose

    5x100@:05RI w/snorkle odds breaststroke accordian drill/evens streamline free kick (no fins)
    8x25@:40 breast

    300 free EASY

    Total 3000 yards
    Swim Workouts
  2. Wed., May 8

    by , May 8th, 2013 at 06:23 PM (The FAF AFAP Digest)
    800 EZ


    Our new Arena Mark 2 suits arrived today. Relief! And no acid green or white! Just a nice dark gray. Teen Fort and I went to get pedicures and are all set to go. Just hope the flight goes smoothly. I sort of feel like Water Rat -- ready or not here I come. I've definitely had much less rest than I did before NE Champs bc I've been so busy.

    Good luck everyone!

    Updated May 8th, 2013 at 10:04 PM by The Fortress

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/09/2013

    by , May 8th, 2013 at 01:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:15
    3 X 100 1:40

    1 X 150 kick 3:45
    1 X 200 Kick 5:00
    1 X 250 Kick -

    2 X 100 IM 2:00
    4 X 50 -1 of each- 1:15 #4 on 2:15
    Two rounds

    1 X 400 6:40 6:20
    2 X 200 3:20 3:10
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Week 31 - Wednesday(Nationals week)

    by , May 8th, 2013 at 10:48 AM (After a long rest)
    Forgot the coach said to show up 30 minutes later than usual so woke up to my normal alarm. Last night was not the best night of sleep I have had, I was thinking too much about Indy and Nationals. Today's swim was very straight forward with very little pace stuff and mainly floating along yardage.

    400 swim with snorkel
    6x50 drill
    6x50 kick on 1 min
    4x150 alternating free and IM
    6x50 pace holding no fast than 30 on 45
    3x100 easy drill/swim
    100 easy
    Total 2300
    Swim Workouts
  5. 05.08.13 - Wednesday workout

    by , May 8th, 2013 at 10:01 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Felt pretty strong today. I'm doing stuff right now that I would have had to do without a drag suit last year... some things a little faster. 1:10 repeats w/ a drag suit are still a bit out of my reach but I'm getting closer.


    600 warm up

    3 x 100 - 1:25, 1st 25 stroke
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (actually missed the interval on the second one)
    1 x 100 - 1:10 (pushed hard w/ a 1:08 to make up for missing the 1:15)
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:20
    2 x 100 - 1:15 (made 1:10s)
    1 x 100 - 1:10 (1:07)
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (1:25s)
    1 x 100 Free - 1:25

    18 x 50 - 1:00 (6 Free, 4 IM Order, 8 kick w/ fins)

    200 Cool down

    (5400 Total)
    Swim Workouts
  6. Another hot pool day, hopefully the last for a while

    by , May 8th, 2013 at 07:56 AM (Mixing it up this year)
    I look forward to the cold lap pool opening back up. I don't know how floating on your back can be exercise. I guess it is like my mom thinking that playing golf is exercise, I tell her not if your in a cart riding around. Walk it!

    Today was just another easy day. Too hot to really swim hard.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim
    300 breast kick
    2x100@2:15 breast
    5x100@2:00 1 arm fly w/zoomers alt lt/rt
    500 free kick w/zoomers
    400 free w/strapless paddles maintain 4 beat kick
    100 free EZ

    Total 3500 yards
    Swim Workouts
  7. Workout 05/07/13: evening

    by , May 7th, 2013 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    300 Swim/100 Kick/100 Pull

    Did the "W" set that David posted recently.
    - did this on my Base (:40/50 yds)
    - added 20 SR after the last 200 since I came in right at 2:40
    - 1700 of aerobic fun in this set - I liked it.

    100 social kick
    5 x "2-turn" 50's choice on 1:00
    100 social kick
    100 loosen and out
    (Masters/Rec/2775 yds/60 min)

    I received the results from our Monumental Meet last month - updated my blog with them. Emailed them out to the participants and also to the TT folks for addition to the USMS database. Will post a copy of the pdf the LMSC NE forum post as well.

    It is always a great joy to get in with the team, to visit and also get some serious lane space. GregJS, Carol, and Tim were there tonight - four of us in the whole 6 lane pool.

    I will plan to be dry through Friday. I wanted to take a moment and wish all of you bloggers/forumites a hardy "Swim Fast" at Indy this weekend - I'll be trying to catch as much as I can from the live stream.
    Swim Workouts
  8. Tuesday, May 7, 2013 5:30-6:15ish Final Swim till...

    by , May 7th, 2013 at 10:05 PM (Fast Food Makes for Fast Swimming!)

    All I have left is 10 hours of work to survive through tomorrow, and then it'll be time to shave, get to the airport in Seattle, and then final sleep on my way to Chicago and Indy. I'm ready to race!

    I did a 400 Free warmup tonight, and then just intermixed a bunch of 50s, with a few EZ EZ 100s while the kids were doing a 2000 yard kick set.
    I did build 50s, a few at 500 pace (29/30s), and EZ stuff. A few of each stroke as well, then just cooled down a couple 100s.


    1500 of pretty much nothing but feel good swimming.

    Next time I'm wet in the pool, it'll be warming up for the mile.


    Final conversation with coach John were:

    "Wow, that was a quick one!"
    "Yeah, about 1500" I said, "Now it's just time to have fun".
    His final words were "Go to the legs...and have fun".
    "Don't worry, I'm already trained that way. It's my go-to stuff now."
  9. Week 31 - Tuesday(Nationals week)

    by , May 7th, 2013 at 09:24 PM (After a long rest)
    I had a long day at work today and got to the pool late. I felt ok during the warmup but got better as the workout went on.

    1x800 swim with snorkel
    5x200 alternate swim and pull no paddles, on 3 mins
    4x50 fast on 2mins
    3x100 back easy on 1.40
    500 swim over kick with snorkel

    Total 2800

    I went around 2.12 on the 200s and felt strong but relaxed. On the 50s I felt good and built each 50, my times were good, 26,25,25,24. I may surprise myself in the 100 and the 50 this week.

    Updated May 7th, 2013 at 10:49 PM by StewartACarroll

    Swim Workouts
  10. ACPSD, Tuesday, May 7

    by , May 7th, 2013 at 03:56 PM (The FAF AFAP Digest)

    600 various
    50 scull
    6 x 25 shooters w/fins @ :40
    4 x 25 in & outs
    50 EZ
    3 x 50 burst + cruise
    50 EZ
    1 x 25 @ 100 pace + 75 EZ

    Total: 1250


    I am suffering from Arena Carbon Pro Stress Disorder. I feel somewhat better after I talked to Olympian Nelson Diebel in person just now to confirm that new suits for Teen Fort and me will arrive via Fed Ex by tomorrow am. So far, I am very impressed with Arena's response to the problem. If they continue to handle this gracefully without worrying overly much about their bottom line, they will have built a lot of customer goodwill. I can't wait to try out the Mark 2! Though the ACPSD will not abate until they are actually in my hands. I am taking Lil Fort to the gym to run, so I will do some RC/scap work there.

    Got this very nice note from Tim McCool:


    This is Tim McCool. I am the VP GM in charge of Arena North America. I want to personally wish you good luck. I also want to apologies for the stress you’ve endured as a result of our suit. We did not intend for this mishap, but we are doing everything possible to correct the problem and our utmost to try to make this as pain free as humanly possible on our valued athletes.

    Again, best of luck, and thank you so much for your passion and support of Arena.

    Oh no! I forgot to ask what colors the suits were. Now I have to stress about acid green or white.

    Updated May 7th, 2013 at 06:29 PM by The Fortress

    Swim Workouts
  11. Workout 05/07/13: noon

    by , May 7th, 2013 at 01:25 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    K --- Pull with Buoy
    050 - 100
    100 - 200
    150 - 300
    200 - 400

    5 x 100 fr on 1:20 with agility paddles and snorkel

    200 loosen and out
    (Solo/Rec/3000 yds/50 min)

    Great day trip to Philly last week to see our daughter. Been dry since then, and ok with it. Nursing home ministry and church on Sunday, and another excellent study last night with the men's group. Today I volunteered at teacher appreciation day at my son's school - thanks to all you teachers out there. Motorcycle should be ready today from the shop, complete with brake service and new tires front and back. This swim puts me over 100 miles for the year.
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -05/08/2013

    by , May 7th, 2013 at 12:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:15
    4 X 150 2:30
    4 X 100 1:30
    1 X 200 kick -

    2 X 50 moderate 1:00
    2 X 50 fast 1:15
    2 X 100 moderate 2:00
    2 X 100 fast 2:15 #2 on 3:15
    Two rounds, choice.

    1 X 100 kick 2:15
    6 X 50 kick 1:00


    8 X 150 2:20
    Swim or pull.
    5-8: last 50 fast

    WARM DOWN: 4 X 50 easy

    4450 Y/M
    Swim Workouts
  13. 05.07.13 - Tuesday workout

    by , May 7th, 2013 at 10:58 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Did mostly distance stuff today. Felt pretty good through the workout and had a decent 500 at the end.

    600 Warm up

    400 Free - 6:00 (5:00)
    100 Easy

    5 Rounds of:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55
    100 Easy

    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:52)
    400 Free - 5:00 (4:52)
    100 Easy

    500 Timed Free (6:00) Probably one of my better drag suit times.

    16 x 25 - :40 Odds no breath, evens easy free
    :30s Rest
    16 x 25 Kick - :30
    :30s Rest
    16 x 25 - :30 IM Order

    200 Cool down

    (5650 Total)
    Swim Workouts
  14. Hot pool floating today 86.6

    by , May 7th, 2013 at 07:37 AM (Mixing it up this year)
    This was a hot day today. Most of the hot pool swimmers said it was on the cool side. Ha!
    I swam somewhat slower and found the snorkle was hard to use in this temperature. Other than that I was surprised that I was able to get as much in as I did.

    I had to tell the lady at the desk the hot pool was warmer than the showers today! The showers were ice cold.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free w/snorkle held 1:32's
    500 free kick w/zoomers
    4x200@4:00 free w/strapless paddles and maintain min. 4 beat kick
    200 EZ

    Total 3500 yards
    Swim Workouts
  15. Monday, May 6, 2013 7:00-8:00ish

    by , May 7th, 2013 at 12:49 AM (Fast Food Makes for Fast Swimming!)
    I took off the last 3 days, not by choice, but because the pools in town were closed for the city-wide "holiday" festival of Apple Blossom. It's a big deal around here, I guess, they have a few parades and such, the carnival rides, the way overpriced food court in the park, etc. It's fun in a way, but not really what I'm in to. I just relaxed the weekend out of the pool, and more time spent at work getting overtime.
    I enjoyed my time on Sunday down along the river with my wife, kids, and two of the cousins. We did a bit of casual bike riding along the paved path, played on the toys, threw rocks in the river...just wasted away a few hours. Hot sun though. It's actually hotter here right now than it is in Arizona if you can believe that!! Low 90s here, low to mid 80s there. I'd rather have 70s and sun all the time though.


    I started off my swim feeling a bit sluggish, but 3 days out of the water can do that to you. I was quickly back to feeling good, and just did the kids set EZ, or with modifications, aiming for a 2500-3000 yard distance, or about an hour.


    10 minute choice (did 500 Free)

    Main Set (or at least what I was there for):

    Asst. coach just said to swim these aerobic, not big rush on the speed.
    1 x 200 Free @ 3:00 Did 1 x 200 Free went 2:25
    2 x 175 Free @ 2:40 Did 2 x 175 Free cruise didnt look at the clock
    3 x 150 Free @ 2:20 Did 3 x 150 Free Pull @ 80%+ effort (1:40,1:40,1:37)
    4 x 125 Free @ 2:00 Did 4 Sets of 1 x 25 Free @ 2:00 (that's 4 x 1-25s, right??)
    5 x 100 Free @ 1:40 Did 5 x 50 Free EZ @ 1:40
    6 x 75 Free @ 1:20 Did 6 x 75 Free Build @ 1:20, but at back of lane
    7 x 50 Free @ 1:00 Did 4 x 50 Free (swam the odd ones, rested the evens) @ 1:00
    8 x 25 Free @ :40 Did 4 x 25 Free Semi-Fast @ 1:20ish

    Roughly 2600, if I counted it right.

    I was done for the night, and will cut it down a bit more tomorrow, which will be my final swim before getting to Indy. No swim for me on Wednesday, just doesn't work out with the work/airplane travel schedule. At least I'll be rested this week.
  16. Ban B*tchies, Monday, May 6

    by , May 6th, 2013 at 05:29 PM (The FAF AFAP Digest)

    600 various
    2 x 50 front scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    3 x 50 burst + cruise
    50 EZ
    1 x 25 @ 100 pace + 75 EZ
    50 EZ

    Total: 1300


    Nothing like hearing your suit from Nationals has been banned to start the taper bitchies! Could the timing be any worse? At first, I thought my carbon pro (used one day at NE Champs) would be outside the ban since I purchased it last October. But no, it has the banned bar code. Oddly, a carbon pro suit I purchased in Feb 2012 (my very first one) also has the offending code, though it is outside the time frame Arena mentions. I've worn that suit a ton, so no worries there, though I would have continued to wear it at local meets. I can't really rely on my fairly new Speedo LZR with the hole (which I wore at Zones). I have other really old LZRs, but would only wear them at local meets. Teen Fort's brand new suit is also banned. I emailed Jamie at Arena USA with our sizes, colors, models. I'm hoping they will put some aside for us. It makes me nervous having to rely on people getting it right in Indy without a back up plan. I have a LZR on hold and may just go get it tomorrow, though I assume Speedo will be selling them in Indy.

    Teen Fort already has the taper bitchies. She's nervous about swimming her first 200 breast since she was 14.

    Happily, we did sign a full price contract on our house. I am just hoping the inspection/appraisal process goes more smoothly this time. No one could be as whacko crazy as our first prospective buyers though.

    3 more days!
    Swim Workouts
  17. Week 31 - Monday(Nationals Week)

    by , May 6th, 2013 at 02:46 PM (After a long rest)
    Today I woke up early and felt pretty good. This feeling continued into the pool and I am finally starting to feel good.

    400 free with snorkel
    6x50 catchup on 45
    8x50 kick on 1 minute

    Main set
    6x100 descend 1-3, 4-6 on 1.40
    2x500 with 30 seconds rest, breating every 5 on first and overkicking on the second
    6x25 on 45 with fast breakouts

    100 easy

    Total 3050

    I went 1.05, 1.01, 58, 1.03, 59, 56 on the descending 100s and felt like I had a lot left in the tank.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -05/07/2013

    by , May 6th, 2013 at 12:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 400 6:40
    2 X 200 3:20
    4 X 100 1:40
    8 x 50 :50
    Swim or pull

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. 05.06.13 - Monday workout

    by , May 6th, 2013 at 10:41 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. My son is trying out for the swim team tonight and my daughter tries out tomorrow. We started practicing a couple months ago. 2-3 days a week for 60-90 minutes. Swim lessons isn't something I was planning this spring. I'd prefer to pay someone else to do it because I don't really know what I'm doing. Unfortunately swim lesson options are limited and both kids have way too many other things going on to fit into anyone else's schedule. With a lot of help from friends and despite dad's instructions, they have both figured out how to swim freestyle and backstroke. Now that its over, I kind of miss it already. They will be better swimmers in the hands of a good coach but it was fun working with them.


    600 warm up

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    16 x 25 - :30 Easy free/Hard IM Order

    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard IM Order
    Kept all these at 1:05s. Made the last one on 1:03.

    3 x 100 - 1:25 (convert 100 IM->25 stroke/75 free)
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    2 x 100 Free - 1:20
    3 x 100 - 1:25 (convert 25 stroke/75 free->100 IM)
    16 x 25 - :30 Easy free/Hard IM Order
    50 Easy

    10 x 50 Kick - 1:00 IM Order
    :30 rest
    10 x 50 Kick w/ fins - 1:00 Odds down underwater, back easy; evens IM Order

    100 Cool down

    (5250 Total)
    Swim Workouts
  20. The bottom of pools are gross

    by , May 6th, 2013 at 08:06 AM (Mixing it up this year)
    They are clossing the lap pool for the next 2 days and I hope they will use the vacume on the bottom. I am tired of looking at white globs of junk on the bottom that floats once people get in and start churning up the water.

    Since tomorrow I will be warm pooling it I had to get a good one in today.

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy #1-5@1:35 held 1:27's, #6-9@1:30 held 1:23, #10-12@1:25 held 1:21, #13-14@1:20 went 1:17, 1:18 #20@1:15 went 1:17

    200 back EZ
    500 free kick w/zoomers
    500 free w/snorkle maintain 4 beat kick
    100 fre EZ

    Total 3800 yards
    Swim Workouts