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Swim Workouts

  1. Monday, December 31, 2012

    by , December 31st, 2012 at 03:38 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 81, 100% water clarity.
    Sunny skies with humidity at 63%

    *Warm up*
    200 FR
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8

    *Set 1*
    3000 FR Ladder Swim on 1:30/100 base interval; 100-200-300-400-500/1 min rest/500-400-300-200-100
    Up ladder - desc pace 100 - 500/Down ladder - 500#2 (@/faster 500#1), desc pace to 100

    • Up: 1:10, 2:17, 3:22, 4:28, 5:37
    • Down: 5:36, 4:25, 3:16, 2:09, 1:02


    *Set 2*
    1000 BK Swim w/paddles, fins
    Steady state swim

    *Set 4*
    10x50 FR on :45
    did 1-5)32-29, 6-7)31-29

    Warm down: 100 EZ

    Comments:
    Had to swim SCY at FMAC over LCM at FGCU this morning due to only possible way to get a workout within our family activities but not swim at the community pool again.

    • Warm Up - Pace work to get ready for Set 1.
    • Set 1 - In this ladder swim, going up the ave 100 pace must be faster each swim to the 500, then the 500 starting down must be at/or faster then first 500 with each swim to the last 100 descending in ave 100 pace.
    • Set 2 - Paddles/fins steady state backstroke is fun and fast, really works the legs.
    • Set 3 - Working to build up more speed in Freestyle.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -01/02/2013

    by , December 31st, 2012 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 6:30
    1 X 300 5:00
    1 X 200 3:30
    1 X 100 1:40
    Two rounds

    SCY
    1 X 200 kick 4:15
    8 X 50 kick 4 on 1:10 4 on 1:00

    16 X 25 :30
    Fast, #8 is easy

    WARM DOWN: 4 X 50 easy 1:00

    4400 M/Y
    Categories
    Swim Workouts
  3. Monday Dec 31st, 2012 400 KICK for Time

    by , December 31st, 2012 at 12:22 PM (Ande's Swimming Blog)
    Monday Dec 31st, 2012 400 KICK for Time
    Tomorrow I will be a FINA 50!

    Lately I've been preparing for the 400 Kick for Time
    I showed up yesterday for Sunday practice and the pool was set up LCM, and the 400 Kick for time is SCY, so it was a no go. Showed up today for 5:30 am to 7:00 practice & the pool was still LCM, did most of the practice, then got out 15 minutes early, put on a B70 jammer & gave the 400 another shot,
    my 1st 2 tries were 5:32 & 5:24,
    today I went 5:08.11
    050 33 0:33
    100 37 1:10
    150 39 1:49
    200 39 2:28 1:18
    250 40 3:08
    300 40 3:48 1:20
    350 40 4:28
    400 40 5:08.11 1:20 2:40
    went out a bit too hard but it didn't feel like it at the time
    stuck with the NO STROKE RULE which I really wanted to break but didn't
    wore a jammer

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam: Sun, mainly worked on flutter kick with a board, doing fast 50's & 100's
    Did not swim on Saturday

    Today:
    Whitney Coached
    5:30 - 7:00 dove around 6:40
    LCM UT Swim Center main pool
    Swam with Todd (who hasn't swum in 10 days) & Marcio (who's swum 3 times in the past 2 months) I was very impressed with how they hung in there and did the practice.
    Trained beside David, Larry, Sharon, & Gull


    Warm up
    assigned 800
    dove in late, did 3 or 400

    Main Set

    8 x 150 FR LCM
    2 on 2:15
    2 on 2:10
    2 on 2:05
    2 on 2:00
    Made em leading the lane

    assigned 800
    did 6 x 100 K

    We did 8 x150 same as above but PULL
    Todd went 1st, he's faster when he has oars,
    made em all again, held 1:55's & 6's, 1:52 on last one
    drafting was much easier than leading

    ASSIGNED: another 800 but I got out to prepare for my 400 kick

    thanking about doubling

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
  4. Sunday, Dec. 30

    by , December 31st, 2012 at 11:14 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 torque drill w/agility paddles @ 1:30
    50 EZ

    Main sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

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

    4 x (5 x 50 w/fins) @ 1:30
    1 = EZ kick
    2 = @ 100 pace
    3 = EZ kick
    4 = AFAP
    5 = EZ kick
    R1 = fly (25/23), R2 = breast (29/27high), R3 = free (24/23 missed turn), R4 = flutter kick w/board (27 flat/25)
    100 EZ

    12 x 25 swim w/parachute @ 1:00
    -- 4 free, 4 back, 4 breast
    150 EZ

    Total: 3350


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

    I slept in and opted not to go the team New Year practice. I'm a little leary of the distance; I recall my shoulder was sore for 6 weeks after one of those practices two years ago. In any event, this practice seemed quite hard. I was bushed the rest of the day -- probably because it's the first time I've used a parachute since November before taper. Parachutes are very fatiguing.

    My meet plan for 2013:

    Jan. 20: MD series meet in Annapolis
    Feb: ?? Possibly I'll go to a SCM meet at Spire with Jimby or have an off month
    Early March: Warrenton meet. It's not on the PV schedule yet, but I'm hoping they have it again.
    March 16: Albatross SCM meet
    April 20-21: Colonies Zones at GMU
    May 10-12: Nationals in Indy
    Summer: ?? I may try to attend Colonies Zones LCM in Richmond in late June. The meet is on the calendar, but it doesn't specify a pool. I don't plan on much meet wise this summer as we'll be moving. I still plan to swim all the PV meets after the move.
    Oct. 26: Sprint Classic
    Nov.: Reston Relay/Sprint Carnival
    Dec.: NE SCM Champs

    We are going away for Spring Break for 9 days at the end of March (23-31). It looks like I could be out of the pool the entire time. Not ideal for Nationals prep, but a great happiness jaunt. I may taper for my March meets and then try to reboot in April and swim through CZ.

    Happy happy new year!

    Updated December 31st, 2012 at 11:19 AM by The Fortress

    Categories
    Swim Workouts , Planning
  5. 12.31.12 - Monday workout/made 800 miles on the year

    by , December 31st, 2012 at 10:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny and Brian. I managed to squeeze in 800 miles on the year:

    Jan 78.49 miles (=138,150 yards, =126,324 meters)
    Feb 48.21 miles (=84,850 yards, =77,587 meters)
    Mar 69.78 miles (=122,818 yards, =112,304 meters)
    Apr 58.10 miles (=102,250 yards, =93,497 meters)
    May 64.79 miles (=114,025 yards, =104,264 meters)
    Jun 61.90 miles (=108,951 yards, =99,625 meters)
    Jul 63.66 miles (=112,048 yards, =102,457 meters)
    Aug 62.22 miles (=109,500 yards, =100,127 meters)
    Sep 71.42 miles (=125,700 yards, =114,940 meters)
    Oct 76.90 miles (=135,350 yards, =123,764 meters)
    Nov 75.66 miles (=133,165 yards, =121,766 meters)
    Dec 70.49 miles (=124,065 yards, =113,445 meters)
    Total 801.63 miles (=1,410,872 yards, =1,290,101 meters)

    My goal this year was 750 miles. I made that in early December and figured I could make an extra 50. I seem to be faster for my efforts which is more important to me than yardage markers. But having that 800 miles in mind helped me push a little further in my workouts over the last month. It's been a good year. I'm fortunate to be relatively injury free and I've made some good improvement on all my strokes. Look forward to 2013.

    SCY
    600 Warm up

    8 x 100 - 2:00
    * 1st 25 no breath
    * 2nd 25 easy fly
    * 3rd 25 breaststroke w/ 2 pullouts (make halfway across pool)
    * 4th 25 Sprint stroke (IM order x 2)

    8 x 100 - 2:00
    * 1-4 25 flutter kick/50 pull/25 flutter kick
    * 5-8 25 br kick/50 pull/25 br kick
    * Pull is easy, kick is hard

    5 x 200 - 3:00 Convert free to fly
    100 Easy

    Did a 150 (kick/pull/kick x 2) relay. I was the "puller" on our team.

    12 x 25 Various

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  6. Week 13 - Distance

    by , December 31st, 2012 at 10:17 AM (After a long rest)
    I felt quite good today despite taking cold medicine last night.

    Warm up
    400 free
    6x50 catchup
    6x75 kick, drill, free

    Main set
    4 x(3x100 on 1.10, 300 on 3.45)
    on the last set we lowered the 100 time to 1.05 and the 300 on 3.30. Despite my Lat's hurting I made all the times quite easily.
    100 easy

    Second set
    2x(3x50 free on 35, 3x50 stroke on 50)

    Warm down
    100 easy

    Total 4350

    After workout today I met with our coach to develop a program for Nationals. I am excited about what we developed. Hopefully I can persuade some of the other swimmers in the club to do a similar program. It will be great to have some relays at Nationals.

    Updated January 1st, 2013 at 09:31 AM by StewartACarroll

    Categories
    Swim Workouts
  7. Sun, Dec. 30, 2012 Animal Meet Results, Canby, Oregon

    by , December 30th, 2012 at 11:15 PM (Fast Food Makes for Fast Swimming!)
    This weekend was the annual Animal Meet weekend in Canby, Oregon. It started off as a USAS meet, and they have now piggybacked a masters version on at the end of the weekend for us to have some fun.
    Masters have the option of doing the:
    • Sprint - 100 IM, 50 Fly, and 200 Free
    • Middle - 200 IM, 100 Fly, and 500 Free (also what the 12 & under USAS kids do)
    • Distance - 400 IM, 200 Fly, and 1000 Free (also what the 13 & over USAS kids do)
    • Or Masters can pick and choose between all the events (e.g. 200, 500, 1000 Free)
    • An "Animal" award trophy is given to the fastest male and female in each of the categories, Sprint, Middle, and Distance (I went Trophy Hoing today)


    The meet doesn't get very populated, partly due to the event selection, and partly from the time of year as well I suppose. I only travel down for this meet because I visit my grandparents for a few days as well on the same trip. I don't think I'd travel this far normally for just 3 events either.

    Warmed up about 800 yards or so - I had to get into the "masters mood" rather than the age grouper I've been lately. Lots of 50s and 100s of mostly free and a few lengths of backstroke, with lots of talking in between. I wasn't worried about my swims, knowing my conditioning would carry me through no problem. I really only wanted to do well in my final race of the day, the 1000.
    Did this meet on heavy Christmas training, with no additional rest aside from no swimming on Saturday (yesterday).


    400 IM - 4:40.60 - not bad for a "cruise".
    1:00.57 / 1:15.05 / 1:22.19 / 1:01.79
    Got the splits from my old head coach that I used to work with here in Canby. He was there with his high school boys/girls swimmers who were our timers for the day.

    200 Fly - 2:14.07 - whatever...not bad for how I swam it
    I told myself that I wasn't going to push it, and that my final 50 was going to be the fastest split of the 4. Who does this???
    Well, my final 50 was a 31.5ish, but not quite the fastest - my initial 50 was a 31.0. I did even split the 200 Fly, which is tough to do in itself

    1000 Free - 10:47.92 - very happy with this
    I was only 3 seconds off from my best time in the 1000, so considering the training I'm doing, this is good. I'm sporting a full beard right now, didn't wear anything remotely close to a "fast" suit either, just some plain ol' brief. I just got in a zone and went for it. The guy next to me said his goal was for me not to lap him 3 times. Knowing that, I tried to do just that, and got him 3 times on my final 50.
    Eric told me my splits were (roughly):
    1:00/1:05/1:06/1:05/1:05
    1:05/1:05/1:04/1:04/1:02
  8. Sunday 12/30/12

    Sunday 12/30

    PM only LCM

    500 swim
    6x100 @ 1:50 k/sw/dr/bld

    2x
    8x50 @ :40 RED
    3x100 @ 1:25 D1-3
    4x50 @ 1:00 V.S.

    100 EZ

    6x @ 5:00 per round
    100 FAST from a dive
    100 EZ

    Times:
    1:04.6
    1:04.5
    1:05.8
    1:05.4
    1:07.1
    1:06.1

    200 EZ

    Total: 4400
    Categories
    Swim Workouts
  9. Thurs-Sat, Dec. 27-31

    by , December 30th, 2012 at 11:19 AM (The FAF AFAP Digest)
    Thursday:

    Zippo. We were traveling up to Pittsburgh and didn't leave in time for me to hit the Rivers Club for a workout. House renovations are coming along ... why are they always more expensive than you think?

    Friday:

    Made it to the Sewickley Y for a swim with Jimby's team.

    300 choice
    10 x 50 @ 1:15, SDK to 15 meters and build the rest
    8 x 50 kick @ 1:15, mix up strokes
    50 EZ
    8 x (75 @ 1:15 smooth + 25 fast @ :45)
    -- I did evens swim, odds kick, the 25s at approx 100 pace
    50 EZ
    1 x through, each 100 faster even with breaks
    -- I did 100 IMs with fins, think I was a :51 on last one
    100 @ 2:00
    100 @ 2:00, break :5 @ 50
    100 @ 2:00, break :5 @ 50 & 75
    100 @ 2:00, break :5 @ 25, 50, 75
    6 x 50 free w/paddles @ 1:00 smooth

    Total: 2800

    Jimby and I had a lovely dinner afterward. We checked out Water Rat's new manse (even though he was off skiing). Very fancy!


    Saturday:

    I squeezed in a dryland session at the River Club.

    RC exercises, 10 min
    cable crunches, 110 x 3 x 15 each side
    wide grip lat pulldowns, 75 x 4 x 8
    leg press (on strange machine), 19 x 4 x 8
    abdcutor, 120 x 3 x 15
    wrist curls, 50 x 4 x 8
    overhead squats w/bar, 10
    long arm crunches, 2 x 50
    plank with flutter kicks on yoga ball, 25 (not so easy)
    box jumps, 3 x 10
    med ball slams, 2 x 10


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


    I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.
  10. Under cloudy skies

    Today I enjoyed a mid-morning solo swim at the Panama City Beach pool. The sky was full of layers of different types of clouds passing quickly overhead, which lifted by the end of my workout. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)

    12 x 25 @ :30, 3 each stroke, IM order, desc. within each 3

    200 IM: scattered, smothered, and covered*
    1 x 50 fly fast @ :50
    1 x 200 IM @ 3:30
    2 x 50 back, desc., @ :50
    1 x 200 IM @ 3:30
    3 x 50 breast, desc., @ :55
    1 x 200 IM @ 3:30
    4 x 50 free, desc., @ :50
    1 x 200 IM @ 3:30
    [This set doesn’t lack for 200 IMs, but the one that matters is the broken one comprised of the four fast 50s stroke. Today I went 37-36-41-34, for a 2:28 total.]

    100 easy

    8 x 50 kick @ 1:00, 1-4 RIMO, 5-8 IMO

    500 warmdown + drills + play

    *Another reason I love my pool: Driving home from it takes me by not one but two Waffle Houses!
    Categories
    Swim Workouts
  11. Week 12 - Saturday swimming with the kids

    by , December 29th, 2012 at 08:20 PM (After a long rest)
    So it's becoming a habit and I like it. I headed to the pool with my two kids. I swam laps while they bombed me from the diving board. We all had fun!

    I decided to do some 500s today.

    Warm up

    500 free
    500 catchup
    i felt quite stiff today but loosened up after the catchup.

    Main Set

    4x500 pull with paddles on 6minutes. I held about 5.25 which felt quite good.
    10x50 kick on 50


    Warm down

    200 easy
    4x25s under water with my daughter. She had fun hanging onto my stomach while we went under water. My son continued to bomb us.
    On the way home we stopped and had a Starbucks!
    Categories
    Swim Workouts
  12. Saturday 12/29/12

    Saturday 12/29

    AM only LCM

    Still no power, condo temp now showing 46 degrees.

    300 swim (200 FR/100 I.M.)
    400 pull w/ buoy + strapless paddles + snorkel

    20x50 @ 1:00
    2 drill
    1 kick FAST
    2 25 build/25 FAST
    1 round each stroke I.M order

    15x100
    3 @ 1:25 AE FR
    2 @ 1:40 FAST I.M.

    2x
    3x400 I.M.
    1 @ 5:40
    1 @ 5:30
    1 @ 5:20
    :30 Rest
    2x400 @ 5:30 pull (I did opposite fin/opposite paddle)
    RD1: AE
    RD2: FAST
    3x100 @ 2:00 EZ

    12x100 @ 1:40 add-on FAST FR swim with the easy parts being AE FL kick w/ fins

    200 EZ

    Total: 9200
    Categories
    Swim Workouts
  13. Saturday, December 29, 2012

    by , December 29th, 2012 at 07:04 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy hazy sky with humidity at 80%
    7:45am

    Warm Up
    200 yds FR
    4x25 FR on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    4(250 FR Kick, desc by 50 1-5, RI 250 FR Swim, desc by 50 1-5)

    *Set 2*
    4(125 BR Kick desc by 25 1-5, RI 125 BR Swim desc by 25 1-5)

    *Set 3*
    4(125 Fly Kick desc by 25 1-5, RI 125 Fly Swim desc by 25 1-5)

    *Set 4*
    10x75 FR on 1:00 Rest, each 75 as; 3(12.5 Fast, 12.5 Smooth)

    Warm Down
    100 FR
    Categories
    Swim Workouts
  14. The annual swim

    by , December 29th, 2012 at 05:30 PM (Mixing it up this year)
    This morning Jen Bew and I swam the annual 100x50 on :55 for ease of counting. We also did a 500 warm down and hot tub soak.

    As I sit writing this up several hours later, my shoulders are starting to get tight and I may need an easy swim tomorrow and Monday. I hope the pool temp stays ok since the heater at the Y broke.

    Today's swim was in 79 degree water which was nice just hope it doesn't go down any more.

    Total 5500 yards
    Categories
    Swim Workouts
  15. 12.29.12 - Saturday workout

    by , December 29th, 2012 at 01:08 PM (Pete's swim blog)
    Swam w/ Dave, Bob, Bob, Allan, Hunter, Andrew and a couple others. Got to the pool and Matt was dragging lane lines around... long course! It's been a long time since I've done a long course workout. The thing about long course is that I don't know if an interval is going to hurt or not ahead of time. Some did today. Others didn't.

    LCM

    500 Warm up
    4 x 100 Flutter kick/catch-up drill
    4 x 50 (Odds build, evens 25 fast/25 easy)

    2 Rounds of:
    * 3 x 200 Free - 3:00 Descend
    * 2 x 100 Pull w/o paddles down/kick w/ buoy back - 1:50
    * 2 x 50 Stroke - 1:00 (1st round br, 2nd round free)

    4 Rounds of:
    * 200 - 4:00 50 Stroke/50 Free w/fins (did stroke IM Order by round)
    * 200 IM - 4:00 Hard on different 50 each round

    200 Pull - 3:00

    At this point, Hunter and I were the only ones left. Matt gave us this to keep us busy:

    3 x 100 - 1:35
    2 x 100 - 1:30
    1 x 100 - 1:25 (Didn't make the last one... really tired at this point)

    200 Cool down

    (5500m Total)
    Categories
    Swim Workouts
  16. Friday 12/28/12

    Friday 12/28

    PM only LCM

    No AM practice due to more freezing rain/sleet and I still have no power/heat. Temperature in my condo is now 48 degrees and falling.

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board

    18x100
    6 @ 1:30 AE
    6 @ 1:25 PINK
    4 @ 1:20 RED
    2 @ 1:15 BLUE

    2x
    6x150 @ 2:20 1 FAST/1 AE
    4x150 @ 2:15 AE
    2x150 @ 2:05 FAST
    4x50 @ 1:15 FAST

    (Held around 1:51-1:53 on the FAST until the end of round 2 when the wheels fell off the bus. Not even Trip Strauss breathing down my neck on the last few could push me through...actually it probably made it worse!!) (no offense Trip)

    16x50 @ 1:00 w/ fins 3 kick FAST/1 swim EZ

    200 EZ

    Total: 8000
    Categories
    Swim Workouts
  17. Fri, Dec. 28, 2012 4:00-6:00pm

    by , December 28th, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free, 300 Kick w/ board, 300 Free Pull - a traditional warmup for a change!
    (900/900)

    Kick your brains out: All SDK w/ short fins
    2 x 150 @ 2:30 cruised 2:05ish
    2 x 150 @ 2:10 semi-cruised 2:00ish
    2 x 150 @ 2:00 worked a little more for 1:55ish
    2 x 150 @ 1:50!! missed the first one (went 1:52), then turn and burned as coach was right on us to keep going. As I started out I told myself I was going to make the next interval. I came in right on the 1:50, but considering I left about 3-4 seconds late for the sendoff, I actually went about a 1:46-:47. Nice!
    (1200/2100)

    (from this point on, I turned it down a notch or two on intensity, since I have the meet coming up on Sunday)

    Lucky 7s:
    I went 2nd
    7 x 200 Free Max Rest @ 3:30 (went 2:13-2:15s on these, mainly 2:14s)
    2:00 rest
    7 x 100 Free Max Rest @ 1:30 (went 1:04s/1:05s, last one 1:02) I passed the other kid during these, so took over the lead.
    2:00 rest
    7 x 50 Free Max Rest @ :40 (went :31-:32s)
    2:00 rest
    7 x 25 Free Max Rest @ :20 (went :14-:15s)
    175 EZ Swim
    (2800/4900)

    6 x 50 Sprint Kick w/ board @ 1:30
    (300/5200)

    Bucket Pulling continuous relay. I ended up going 8 times, 2 time Fly, 6 times Free.

    200 EZ

    ----------------------------
    5600 Yards


    I have the Animal Masters Meet (400 IM, 200 Fly, 1000 Free) coming up on Sunday down in Canby, Oregon. I'm going to head down and visit my grandparents as well over the weekend in the Portland area, and hit up the Oregon Reign Masters for a New Years Eve morning workout out at Mt. Hood Comm. College, coached by the amazing Dennis Baker. I'm gonna make him kick my butt (in the pool).
  18. Mid-day swim

    I had a pleasant mid-afternoon swim today—mostly solo, but I got to share the first part with Paul, who was the very first masters swimmer I met down here. He remains a favorite seasonal swim buddy, so it was a treat to get to swim with him some today. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)

    10 x 50 FR:

    • 3 long and relaxed @ :55
    • 3 moderate @ :50
    • 3 fast @ :45 [held 35s]
    • 1 easy


    Pace set—goal was to swim FRs < 1:20 pace
    100 FR @ 1:30
    100 IM easy @ 2:00
    200 FR @ 3:00
    100 IM easy @ 2:00
    300 FR @ 4:00
    100 IM easy @ 2:00
    400 FR @ 5:20
    100 IM easy

    Kick set
    8 x 50 kick @ 1:00, odds IM order, evens RIMO

    300 warmdown plus play

    Today was overcast, but last night was gloriously clear. We went out for a beach walk after the full moon was up, and marveled at how bright the beach was. I wasn’t sure if I was seeing bioluminescence in the water, or just the moon’s light reflecting in the breaking waves, but it was beautiful whatever it was.

    I got a nice compliment at the grocery store today, from the check-out clerk: “I think that’s the healthiest buggy I’ve seen all week long!” (Grocery carts are called buggies down here.)
    Categories
    Swim Workouts
  19. Week 12 - quality workout

    by , December 28th, 2012 at 07:03 PM (After a long rest)
    My joints ached before I got into the pool. I have taken this week and next week off work and decided to paint the living room and our bedroom. Both rooms are double height rooms and it required scaffolding. My arms ache frommpaintingnand my legs ache from continually climbing the scaffolding. The workout helped but did not completely get the stiffness out of the joints.

    Warm up
    400 free
    6x 50 catchup
    6x100 kick on 1.20 with flippers

    Main set
    3x(100 free descend, 3x50 fast, 200negative split)
    1.03 on 100, 30 on 50s and 2.05 on 200

    100 easy

    Set2
    10x50 with parachute on 45. these hurt pretty bad but I made all of them with about 5 seconds rest on each.

    100 easy

    Finale
    3x100 free from the blocks. 1 and 3 with flippers, 2 without. Went 52,58,51.

    One of the guys I train with has been out following an operation about a month ago to fix a herniated septum. Chris jumped in during the main set and it was great to have someone to train with again. A few weeks and Chris should be back pushing me pretty hard.

    I think I will try to go for a swim with my daughter tomorrow; should be fun. I took her to practice today and she is getting really good? It's nice to see her leading all the boys, who hate it when a girl is faster than them. I need to continue to remind myself she is still only 9. She does not need any extra daddy pressure!
    Categories
    Swim Workouts
  20. Friday, December 28, 2012

    by , December 28th, 2012 at 05:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 75, pool at 82, 97% water clarity.
    Sunny with humidity at 68%

    Warm up
    600 FR/BK by 50
    400 K, 100 each IMO
    3x100 FR on 2:00 (desc 1-3), 100 EZ BK

    • Did 1:18, 1:17, 1:17

    200 FR as 25 Strong, 25 EZ

    *Set 1*
    5(3x100 FR on 2:00 desc 1-3, 100 EZ BK)

    1. 1:15, 1:14, 1:14
    2. 1:15, 1:13, 1:13
    3. 1:14, 1:13, 1:13
    4. 1:13, 1:12, 1:12
    5. 1:13, 1:11, 1:11


    *Set 2*
    3x200 Back on :30 rest as 50 smooth/50 strong
    3x200 FR P w/paddles, buoy, tube on :30 rest as 50 smooth/50 strong

    *Set 3*
    1x1000 FR Swim w/fins, paddles
    Steady state swim

    Warm down:
    100 EZ FR

    Comments:
    Before arriving to the pool I had already done an early morning dryland session of one partial strength & core round, that included standing bent elbow lat pull downs at a new stack setting of 75 lbs. It felt great at the time, but later in the pool I realized again why I do most of my heavier dryland in the evening. In addition my age 9 daughter and I went to a local park where we did a 3x 1.3 mile loop around a part of the lake, where I walked at a 4.2 mile pace and she was on a razor scooter.

    Warm up - At first I felt great, other than that the water felt warm. The round of 3x100 was supposed to be the start of Set 1, where my goal was to start at 1:15 and descend as best possible. Typical of me, not to warm up with enough pace work and just jump in pace set that requires both physical and mental focus. I felt so crappy, and just struggled to do 1:18 to 1:17, so I was thinking today is certainly not going to be "at my best".

    Set 1 - After those first three really ugly 100s, I stopped for a bit, swim several lengths steady in the stroke form I wanted to the 100s in, decided to start over and step up my effort. They all hurt, and no strategic pacing, managing my kick, making the first 50 smooth/second 50 really strong made any difference. What is so contrary, is that after the first round of enduring several struggling finishes, I started to go a little faster even though the effort and struggle was not any easier throughout the entire set. On the last one I hoped to do a 1:10, but it was not there today.

    Set 2 - I like to swim long smooth backstroke for recovery, and the sun in the eyes is distracting, but I swim by the lane line to keep straight and still keep my head down in the water looking straight up. So far I have not found any prescription goggles that are as dark as some of the regular goggles.

    Set 3 - Even though I was still a bit wiped out from Set 1, I really wanted to try swimming LCM with fins/paddles. Well Celestial was right, it is hard. But I really like it, the way my FR stroke rotates and how fast the pool bottom goes by.

    When I got out of the pool, by my arms ached a bit and I was trembling slightly. But after the shower, gulping down my homemade protein shake, some food, and stretched a bit, I felt pretty good. I will need to have at least one full day of rest this weekend, no swimming or drylands.

    Updated December 28th, 2012 at 06:55 PM by fdtotten

    Categories
    Swim Workouts