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Swim Workouts

  1. 04.20.13 - Saturday workout

    by , April 21st, 2013 at 09:27 AM (Pete's swim blog)
    Swam @ Huntsville Nat w/ Dave and Brandon. Long day. My wife and her friend ran a yard sale to raise some money to bring a Chinese orphan to the US to study for a year. It was more successful that I had imagined, After swimming, I was quickly put to work loading heavy items. I was relieved of duty to go coach my daughter's soccer game. That went great. The team passes really well and plays smart soccer. Score was 3-2 but we had three times the shots on goal. I stuck around to referee a game after that and headed home to be put on yard sale clean up duty. Finished that just in time to coach my son's U19 team. Somehow we blew a 4-0 lead but this was a team that clobbered us 2 weeks ago. We are better so I'll take it.

    Matt coached the workout. First set was pretty tough. We were supposed to get :15s rest but Brandon was pushing off on a fixed interval so it ended up being more like :05-:10. The set felt more like a broken 1500... except we actually swam 2100m.


    300 Easy 100 Fly/100 Free/100 Back
    300 Easy 100 Free/100 Br/100 Free
    200 IM Kick
    200 IM
    4 x 50 - Descend to 200 pace (whatever that is... I've never raced a 200m free)

    3 Rounds of:
    * 3 x 200 descend - 3:00 (Supposed to be :15s rest - I was coming in at 2:45-2:55)
    * 100 fast - 2:00 (Supposed to be :45s rest - I was making 1:20-1:25 which seems slow)

    2 Rounds of:
    * 400 Pull/Kick w/ fins by 50s. Use pull buoy as kick board.
    * 2 x 50 Fast w/ fins
    * 200 IM Smooth
    On the second round, my calf cramped horribly on the fast swim w/ fins. Too much kick-not enough hydration. It finally worked out enough that I could finish the set. Still hurts now.

    6 x 50 Fly w/ fins - 1:00

    200 Cool down

    (5200m Total)
    Swim Workouts
  2. Great workout at the Y

    by , April 20th, 2013 at 06:54 PM (Mixing it up this year)
    Lately the Y has been great at 83 degrees. Managed a great distance pace workout.

    500 free
    500 free kick w/zoomers

    40x50@:50 free #1-20 w/strapless paddles, bouy & snorkel holding :45 #21-40 no equipment 21-30 held :44 31-38 held :43 then went :42 and :41

    200 free EZ
    200 fly w/monofin 50 rt arm/50 lt arm/50 kick/50 swim
    200 fly kick streamline w/monofin
    200 back
    200 free

    5x100@1:45 free EZ
    500 free kick w/zoomers

    Total 5000 yards
    Swim Workouts
  3. Saturday, April 20, 2013

    by , April 20th, 2013 at 06:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79
    Cloudy skies with humidity at 73%

    Warm up
    200 FR as 2(25RA/25LA/50CU)
    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, SPL-6 (cycles)

    *Set 1*
    6x200 FR on 3:00 desc 1-3,4-6
    Did 2:15, 2:14, 2:12, 2:16, 2:13, 2:10

    *Set 2*
    1000 FR Pull w/agility paddles-tube-buoy
    Steady state technical swim, negative effort second 500

    *Set 3*
    6x200 K on 3:30
    50FR/50BK 3:01
    50BK/50FR 3:00
    50DK-Bd/50DK-bk 2:56
    50DK-Bk/50DK-Bd 2:51
    50BR-Bd/50BR-Bk 3:05
    50BR-Bk/50BR-Bd 3:03

    *Set 4*
    4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round
    51, 49, 48, 46
    49, 48, 47, 45
    50, 49, 46, 44
    49, 48, 46, 44

    Warm down
    200 EZ

    Had to swim SCY at FMAC since FGCU was unavailable due to GCST weekend swim meet. After only LCM last six weeks, SCY felt awkward.
    Swim Workouts
  4. Week 28 - Saturday(Taper Week 1)

    by , April 20th, 2013 at 12:11 PM (After a long rest)
    Todays workout was ahead of my daughters inter squad meet and was only 60mins. The workout was a mix of aerobic and quality sets. I really enjoyed this. The reduction of yardage was great too.

    Warm up
    500 swim with snorkel
    10x50 catchup on 45
    5x50 kick on 50
    5x50 12.5 fast,12.5 easy on 50

    Main set
    3x100 best avergae on 1.10
    200 easy
    5x100 kick with fins on 1.30
    4x50 AFAP with fins on 1.30
    200 easy

    Warm down
    500 with snorkel

    Total 3400

    I went 59,1.00,1.00 on the 100s and then went 22s with the fins on the 50s.

    Updated April 20th, 2013 at 04:14 PM by StewartACarroll

    Swim Workouts
  5. Friday, April 19, 2013 5:30-6:15pm

    by , April 20th, 2013 at 01:18 AM (Fast Food Makes for Fast Swimming!)
    Only time for a short swim tonight. I had to attend my daughter's "Math is Cool" competition. All the 4th grades from the various elementary school in central Washington were there for the competition. They did various individual and team testing first, then I came later and watched the "college bowl" games being played. They were paired up against 3 other schools in our room, and each went against the other schools in a battle of sorts. Needless to say...our school was there...may not have answered many questions ahead of the other teams buzzing in...but they were there, and had fun.
    Some of the questions were EZ (remember, these are 4th graders), but other questions were like "HUH????" and made me think of the gameshow "Are you smarter than a 5th grader?" w/ Jeff Foxworthy. I'm glad my daughter had fun tonight.


    Quick swim, there were very few kids there tonight with the meet going on this weekend in Spokane. I was able to get my own lane, and also able to just blaze my way through my own workout before I had to get out...


    500 Free
    400 Free Pull
    300 IM Drill on the Fly
    200 Flutter Kick w/ board
    100 Free

    4 x 125 Free Pull @ 1:35 (avg'd 1:23/1:24)

    4 x 100 (1 of each stroke IMOrder) @ 1:30
    went 1:10/1:20/1:29/1:08

    4 Rounds of:
    • 75 Free Build @ 1:00 (about :53s)
    • 25 Free Sprint @ :45 (:14-15s)


    100 EZ and gone

    2900 Yards

    Swim meet coming up on Sunday, USAS with the kids. Hopefully I'll keep up with them. Lots of fast ones there this year which is great! I doubt I'll make the podium for the distance pentathlon this time.
    400 IM, 200 Back, 200 Breast, 200 Fly, 200 Free
  6. Friday, April 19, 2013

    by , April 19th, 2013 at 11:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    4(4x50 on 1:20, 1:00 rest)
    *35-34-33-32, 33-32-32-32, 32-32-32-31, 32-32-32-32, 2:00 rest, right into...
    6x100 on 2:30, swim as 1st 50 in :38, negative split 2nd 50
    *1:15, 1:14, 1:13, 1:14, 1:12
    ---200 Fly as 2(25RA/25LA/50 DPS)
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 2*
    1000 FR on 15:00 w/agility paddles-buoy-tube
    *13:38 right into...
    4(4x50 FR on 1:00, 1:00 rest) w/fins
    *32-31-30-30, 31-30-30-30, 31-31-30-30, 30-30-30-29
    ---200 Bk
    ---100 FR DPS

    *Set 3*
    2(5x100 FR on 2:00, 1:00 rest) w/agility paddles-buoy-tube
    *1:18, 1:17, 1:16, 1:16, 1:16 - 1:18, 1:17, 1:16, 1:16, 1:15

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Finished the week with quality swimming in preparation for a moderate taper next week leading into the OW 5K swim at Miramar Lakes.
    Swim Workouts
  7. Thur & Fri, April 18-19

    by , April 19th, 2013 at 07:32 PM (The FAF AFAP Digest)
    Thursday -- 1400 w/some bursts

    Friday -- 1000 EZ


    Feeling much better and less tired than at the beginning of the week. My wolf pack has arrived and we are about to dine.
    Swim Workouts
  8. Workout 04/19/13:

    by , April 19th, 2013 at 12:56 PM (Maple Syrup with a Side of Chlorine)
    Rolled out of bed and into the pool this morning as planned:

    200 fr/200 bk/200 im drill

    2 times thru:
    - 100 kick
    - 200 swim (half fr, half bk)
    (Solo/Rec/1200 yds/20 min)

    7.5 miles for the week on five swims. Now bad. Planning to get up to ten miles per week by the end of May while adding open water swims to the mix.
    Swim Workouts
  9. 04.19.13 - Friday workout

    by , April 19th, 2013 at 11:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Got more sleep last night. Maybe I'm finally getting through this sinus infection. Workout today was modified from a workout 3 years ago when I turned 40. It probably made more sense back then. Instead of 3 rounds of 40x25, we did 10 rounds of 3x100.


    600 Warm up

    5 rounds of:
    * 100 Stroke - 1:45 (fly,bk,br,fly,bk)
    * 100 Pull - 1:15 (made 1:05s, 1:00 on last one)
    * 100 Kick - 2:00 (fly,bk,br,fly,bk)
    2:00 rest
    5 rounds of:
    * 100 Stroke - 1:45 (br,fly,bk,br,im)
    * 100 Pull - 1:15 (made 1:03-1:05, 1:01 on last one)
    * 100 Kick - 2:00 (br,fly,bk,br,im)

    12 x 50 - 1:00 (IM Order x 3)
    Did these hard. Fly was :33-:35, Bk was about :45 , br was :38-:40 and free was :31s
    50 Easy

    12 x 50 Kick w/ fins - 1:00
    Odds underwater sdk down, easy back
    Evens Fly,bk,fr

    200 Cool down

    (5050 Total)
    Swim Workouts
  10. Week 28 - Friday(Tap week 1)

    by , April 19th, 2013 at 09:32 AM (After a long rest)
    My wife's flight was delayed last night and I never got to bed until about 11.30pm and as such I did not get my required sleep, meaning this morning was tough in the pool. I felt sore and sluggish.

    400 swim with snorkel
    6x50 catchup drill on 45
    4x(100 kick on 1.45, 200 free swim on 2.20)
    15x100 swum as:
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy
    3x(50 AFAP with fins on 2mins, 100 DPS with fins on 1.45, 25 AFAP with fins on 45)

    Total 4050

    I held 2.08-2.10 on the transition 200s, but felt really crappy, just stiff and sluggish. The descending 100s were fine until the 2nd one on 1.05 when it got tough, but I made all of them. The swims with fins were fun and I went 22-23 on the AFAP 50s and 11s othe 25s. I was not on top of the water like Wednesday morning but still fun.

    My daughter has a meet tomorrow morning and I need to be at the pool at 7am to swim before the meet so another early start tomorrow. I plan on going to bed early tonight!
    Swim Workouts
  11. LCM Friday and I really got into this one

    by , April 19th, 2013 at 08:42 AM (Mixing it up this year)
    I have a LCM meet next weekend so this was a good time to try my hand at a strong 1500 swim this morning.

    500 free
    500 free kick w/zoomers

    1500 Free w/paddles & bouy for time went 23:45 I could tell by my splits I back halfed this swim and it felt good

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 meters
    Swim Workouts
  12. Thursday, April 18, 2013 7:00-9:00pm

    by , April 19th, 2013 at 02:03 AM (Fast Food Makes for Fast Swimming!)
    Coach swap day today. Tonight we had the "Splash Group" coach, or the intro level kids coach, who is also the masters coach/swimmer, so she and I know each other well. She's honestly a little to nice to be a coach full time of a senior level/advanced group, and the practice was a bit easy tonight. Though she did give us a good main set that I took advantage of.


    500 Free

    10 x 75 w/ fins (I did not use fins due to the blisters on my feet) @ :15 rest
    • 25 Flutter Kick w/ board
    • 50 Free Fast using legs to drive

    I didn't get more than 1 x 75 behind the group, and actually kept 1/2 of the total group even with me, without the use of fins.

    5 x 100 Back @ 2:00
    (25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke)

    10 x 100 @ 2:00
    Odds Free/Evens Back

    • 1st 25 - 4 SDKs
    • 2nd 25 - 5 SDKs
    • 3rd 25 - 6 SDKs
    • 4th 25 - 7 SDKs

    Needless to say, I didn't make many of the 3rd and 4th lengths. Some of the kids do such small fast wimpy SDKs that they somehow "complete" 7 of them before I've begun my first one. I do hold a fairly long streamline glide before initiating a kick though.

    Had a bit of break time her as she explained the next set, and waited for the minute hand to get to a good starting point on the clock (30) for time reference...

    Main Set: Broken 1650

    11 lengths :15 rest after
    10 lengths :15 rest
    9 lengths
    8,7,6,5,4,3,2,1 lengths

    She wanted us to start out "EZ", and descend the set as the distances got shorter. I took the opportunity to crank out a good broken 1650 in practice since we only had 2 in the lane tonight.

    If done correctly, and you actually take the 15 rest like you're supposed to, you can subtract 2:30 from the time to get your broken 1650 time.

    I pushed it pretty good. A few of the times I remember: 275 - 3:05, 200 - 2:11, 100 - 1:04,

    My total time was 20:30, so minus 2:30 puts me right about 18:00 for a broken time. I did an 18:03 in my meet back in January when racing with That Guy. Tonight...full beard, drag suit, no cap, minimal lap traffic.

    100 EZ


    8 x 50 Kick w/ board
    • 1st 4 no fins @ 1:15
    • 2nd 4 w/ fins @ 1:00 fast (I did no fins again)


    25 EZ to the deep end
    3 x Dive 25s and walk around

    100 EZ and out

    5000 Yards
  13. Thursday, April 18, 2013

    by , April 18th, 2013 at 09:54 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 77, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    1000 FR as 4(200 CU, 300 DPS)

    *Set 1*
    3x400 FR on 1:00 rest, w/agility paddles-buoy-tube, desc effort by 400 1-3
    4x300 FR on 1:00 rest, w/snorkel-fins, each 300 as 3(25RA-25LA-50CU)
    6x200 FR on :20 rest, build effort by 50 1-4 each 200
    12x100 FR on :10 rest, 50 smooth into 50 FAST
    ---400 Kick w/fins

    Warm Down
    400-300-200-100 FR on 1:00 rest DPS w/fins-snorkel
    Dryland bands

    Moderate recovery workout, no times off the clock, just swimming with variable effort, stroke drills, sets with equipment and a stroke form emphasis on EVF balanced by efficient 6-kick swimming.

    Updated April 18th, 2013 at 10:02 PM by fdtotten

    Swim Workouts
  14. Workout 04/18/13: evening

    by , April 18th, 2013 at 08:38 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Go THREE times through with snorkel:
    100 kick on 1:50
    100 FR on 1:20*
    100 Kick on 1:50
    150 FR on 2:00*
    100 kick on 1:50
    200 FR on 2:40*
    - R1: Agility Paddles, Pull with buoy, Swim (2:17)
    - R2: Pull with buoy, Swim, Agility Paddles (2:12)
    - R3: Swim, Agility Paddles, Pull with buoy (2:14)
    (One toy per distance per round, rotate)

    50 EZ
    4 x 50 IMO on :60
    8 x 25 IMO on :60
    4 x 50 RIMO on :60
    200 loosen and out
    (Solo/Rec/3700yds/70 min)

    Had a great day. Helped Lena with yardwork, fired up the motorcycle and went for a ride (including a stop to pay for next season's wood pellets and also the Chamber of Commerce pick up maps/fliers about our area for the meet next weekend), then this swim.

    I was sore to start from raking, but decided to push some fast kicking (held 1:35-1:40 throughout) and FR with the snorkel on base (1:20) with some toys. Really pleased with those 200's. With that swim, my weekly yardage is over 12k and I am ahead of GTD for the second time this year! Planning for a recovery shake out tomorrow before work.
    Swim Workouts
  15. Wednesday 4/17/13

    Wednesday 4/17

    PM only SCY

    500 swim
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    5x100 @ 1:30 kick w/ board + fins

    500 4/6/2 turns
    5x100 @ 1:40 k/sw/dr/bld

    3 @ 2:30 D1-3
    5 @ 2:25 hold RED HR or lower

    8x50 @ 1:00
    odd: drill
    even: build

    2x100 @ 1:15 D1-2
    4x25 @ :30 V.S.

    100 EZ

    Total: 5200

    The past two weeks have been super busy and so I really haven't had much time to swim a normal practice. I have been getting in about 1000 yards every other day. This was my first full practice since 4/6. I also have been experiencing knee pain in my left knee so I am getting it checked out on Friday. It doesn't hurt too much when I swim, but the pain has served to demotivate me.
    Swim Workouts
  16. Week 28 - Thursday(Taper week 1)

    by , April 18th, 2013 at 04:30 PM (After a long rest)
    I was really tired yesterday and despite feeling a little better today with a 6am lay in, I was in need of a recovery day in the pool. Despite having a flat tire on my wifes SUV which delayed my drive to the pool, my wish came true and my coach had a 100% aerobic workout(and who says Christmas only comes once a year).

    1000 swim with snorkel
    12x75 kick on 1.20
    12x225 on 3mins swum alternating two pull(no paddles) with snorkel, and two swim with snorkel. I lost count on a couple and I am pretty sure on one I swam an extra 100 and an other an extra 50.
    12x50 overlock on 50
    150 easy

    Total 5350
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/2013

    by , April 18th, 2013 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    5 X 100 IM or stroke @ 85/90% 2:15

    4 X 50 1:00
    1 X 100 easy 2:00
    Three rounds. Round 1 50's: fly, 2 back 3 breast


    5 X 250 pull 4:15
    1-3: last 50 fast
    4-5: last 100 fast

    WARM DOWN: 4 X 50 easy

    4850 Y/M
    Swim Workouts
  18. 04.18.13 - Thursday workout

    by , April 18th, 2013 at 11:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. My allergies have morphed from sniffles to a full blown sinus infection. It isn't impacting my swimming much but the lack of sleep is wearing on me.


    500 Warm up

    8 x 75 Free on :59, :58, :57, :56, :55, :54, :53, :52
    50 Easy
    By the time I calculated when the next send-off was, it was usually time to go. I did make these but a :51 was going to be a stretch if I had to do more.

    400 IM Kick - 8:30 (6:59)
    4 x 100 Pull - 1:15
    400 IM Kick - 8:30 Faster than last one (6:52)
    4 x 100 Pull - 1:10
    400 IM Kick - 8:30 Faster than last one (6:48)
    100 Easy
    400 Timed Pull - Faster than last 4 x 100 (made 4:20)
    150 Easy
    Kicks were good. Until last week, I don't think I had ever broken 7:00 on a 400 IM kick. Dave set a blistering pace for the first 200 of the timed 400. I focused on long strokes and pushed the tempo high enough to stay in contact. @ 300 yards, I shortened my stoke a little and upped the tempo. Wish I had splits to see if that made any difference.

    12 x 25 - :30 IM Order
    12 x 50 Kick w/ Fins - 1:00 Odds Underwater SDK down, easy back, evens IM Order

    200 Cool down

    (4900 Total)

    Updated April 18th, 2013 at 02:20 PM by pmccoy

    Swim Workouts
  19. Workout 04/18/13: morning

    by , April 18th, 2013 at 10:49 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    50 - 100
    100 - 150
    150 - 200

    2 x 200 on 2:50 with snorkel and agility paddles
    100 loosen and out
    (Solo/Rec/2050 yds/50 min)

    So no swim last night, but was able to meet up with my brother/sister-in-law/niece for pizza before going to an art reception at her preschool. It was a fun time, and nice to spend time with them. Afterwards, we went to the first Wednesday night Bible Study with the church plant and start on the Experiencing God workbook from Blackaby - looks like a great study. So this makes two studies for me a week, which I enjoy, as it is a little less formal way to study the Bible but more importantly get to know people more. Cool stuff.

    A recovery swim was in order this morning, along with some chatting with Steve, one of the coaches for the Marauders and also a masters swimmer. We talked a little about the proposed 15m rule for breaststroke, which I would love since I would benefit from it. It's wild that one stoke has so many rules and seems to be changing all the time as swimmers try to push them. Probably do some yard work today and will plan to swim again tonight - been trying to get at least 5000yds in on a double day, one day per week, and have been successful so far this month.
    Swim Workouts
  20. Running late

    by , April 18th, 2013 at 09:13 AM (Mixing it up this year)
    Had to get gas this morning which always makes me late and cuts into my time.

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/strapless paddles & bouy holding 1:23's
    5x100@1:45 back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr

    500 free kick w/zoomers fast

    200 free w/snorkle
    100 scull drills w/snorkle alternate 25 front scull/25 reverse scull feet first (I float really well for this, most people have a problem feet first)
    200 free w/snorkle

    Total 3500 yards
    Swim Workouts