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Swim Workouts

  1. Workout 04/23/13: evening

    by , April 23rd, 2013 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Productive day, including a nap!

    Tonight with the Masters team:

    400 Swim
    4 x 50 kick @ :15sr
    4 x 50 pull with buoy on :45
    2 x 25 sprint @ :30sr
    100 EZ

    Go THREE times through:
    - 50 DPS @ :10sr,
    - 25 AFAP right into 25 EZ
    - 100 social kick

    4 x 50 Burst and Cruise on 1:30
    - did IMO

    4 x 25 AFAP right into 25 float on 1:15-30
    - did RIMO

    100 EZ and out
    (Masters/Rec/1950 yds/60 min)

    Able to get some fast efforts in tonight with modest rest. GregJS was there and kicked my butt in Breast as usual, and Tim and Carol did their own thing, as they are not swimming at the meet. I'm not going to bother getting up for a swim before work tomorrow, I think that the extra sleep will be more useful until the meet is over.

    Updated April 23rd, 2013 at 10:19 PM by rxleakem

    Swim Workouts
  2. Tuesday, April 23, 2013

    by , April 23rd, 2013 at 08:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 77
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    1000 FR as DPS @SPL-28

    *Set 1*
    5x200 DK on back-side-front, w/fins on 3:30

    *Set 2*
    400-300-200-100 on 1:00 rest, w/agility paddles-buoy-tube
    *5:38, 4:02, 2:38, 1:17

    *Set 3*
    10x50 FR on 1:00 w/snorkel, smooth@SPL28-30

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles

    Warm Down
    400 FR/BK/FLY
    Dryland bands

    Moderate swims with emphasis on stroke efficiency. Made some effort on the Pull set. Tomorrow I will try out my new Yingfa jammers for a set or two. I ordered two sizes, L and XL, not sure which would be best, as my hip width is 30. It turns out the XL was an easy fit, and size L was more snug. I will use size L just for competition. Friday afternoon I can go to Miramar Lakes and do a loop around the course after it is set up.

    Interesting article, surprisingly from the Washington Post:

    Lifelong exercise can help you maintain speed and fitness as you age

    Or go to:

    Most active USMS swimmers already know this, which is one of the reasons, beyond personal enjoyment, for making the lifestyle effort to pursue ongoing training and competition. Many of the active long term USMS swimmers I have known were consistently involved in lifelong functional exercise, sports, as well as training for fitness and competition.

    Updated April 23rd, 2013 at 09:58 PM by fdtotten

    Swim Workouts
  3. Tuesday, April 23

    by , April 23rd, 2013 at 04:52 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:10
    50 EZ
    5 x 50 hypoxic w/fins @ 1:15
    -- dolphin kick on belly UW 20 yards each 25 with open turn
    50 EZ
    3 x 100 hypoxic backstroke kick w/fins @ 2:00-2:15
    -- UW 15 m+ each 25
    100 EZ

    Main Sets:

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

    24 x 25
    odds = 25 @ 100 pace @ :30 (6 free & 6 back w/fins, 12s)
    evens = EZ backstroke kick @ :45
    100 EZ

    5 x (50 @ 100 pace w/fins + 150 EZ)
    -- back (25), breast (29), free (24), back (25 flat), fly-back (25)
    100 scull

    Total: 3850


    Still feeling very beat from the meet. Last night's "gentle deep" tissue and several night's poor sleep probably are compounding this. I laid off full throttle today, but did plenty of 100 pace efforts. Would really love a long sleep tonight. My son Jimby left this am. He had a very good Zones despite professing to be "sick" before hand. I can't remember a meet where he didn't make this complaint. :-) We had a discussion at the meet about whether "mind matters" for racing. He says no. I say yes. This was one of the first meets in ages where I did not contemplate scratching 100 fly or spend the whole meet dreading it. And I had a breakthrough swim.

    On the house sale, this is hilarious. The psycho buyers want to bring in a fourth structural engineer. This is after the third engineer, whom they paid, opined that the foundation was structurally sound and that there were only discretionary future repairs. They are nuts!
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/24/2013

    by , April 23rd, 2013 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    2 X 100 1:40 2:00
    2 x 50 fast 1:00 1:10
    Four rounds. Short break between rounds.
    Rounds 1/2 are free:intervals left
    Rounds 3/4 are stroke: intervals right


    10 x 100 2:15
    odd: easy
    even: fast
    Odd swims should be easy free, evens choice.

    WARM DOWN: 4 X 50 easy

    4800 Y/M
    Swim Workouts
  5. Workout 04/23/13: morning

    by , April 23rd, 2013 at 10:22 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    6 x 75 on 1:10 (25 kick/25 stroke FAST/25 FR pull with buoy)
    100 kick
    6 x 75 on ? (as above, but more swimmers in lane so no real time)
    6 x 50 on :40
    - 1 = EZ
    - 2-5 = Quarters Strong
    - 6 = EZ

    200 loosen and out
    (Solo/Rec/2100 yds/45 min)

    I seem to be on a 75's kick lately - a nice mix of aerobic and moderate distance but also some recovery built in. Talked to Steve from the Marauders today, looking forward to the meet this weekend. Errands today and then Masters practice this evening.

    Updated January 5th, 2014 at 04:49 PM by rxleakem

    Swim Workouts
  6. 04.23.13 - Tuesday workout

    by , April 23rd, 2013 at 09:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. This was a good workout for me. The descending interval let me slowly work into a faster pace. Felt pretty good aside from a couple bad turns on the walls.


    600 warm up

    4 x 100 - 1:30 1st 25 kick
    50 Easy - 2:00
    4 x 100 - 1:25 1st 25 stroke
    50 Easy - 2:00
    4 x 100 - 1:20 1st 25 of #2 and #4
    50 Easy - 2:00
    4 x 100 - 1:15 1st 25 of #4 fly
    50 Easy

    16 x 25 - :40 Odds no breath, evens easy

    400 Timed pull - 4:18
    50 Easy

    100 Pull/100 Pull, no paddles/100 IM/100 kick
    50 Easy

    9 x 100 Up/Down Kick - 1:40 (:05) base stroke fly
    100 Timed IM Kick - 1:35

    12 x 50 IM Order - 1:00
    Descended by round. Last round I went :31, :42, :38, :29

    200 Cool down

    (5500 Total)
    Swim Workouts
  7. Choices, Choices, Choices

    by , April 23rd, 2013 at 07:30 AM (Mixing it up this year)
    Next week the main lap pool at the Aquatic Center will be closed Tuesday and Wednesday. My two choices are swim in the HOT 87 degree therapy pool or swim at the Y. The Y would require me to cut my workout short and I wouldn't really be able to start until after 5 am, then have to fight traffic or just suck it up and do stroke drill at the CCAC.

    I think I am leaning toward the warm pool for 2 days and use it as serious recovery days.

    As for today had a great workout. I think I will be ready for the meet this weekend.

    500 free
    500 free kick w/zoomers

    8x200@3:00 free w/paddles & bouy went 2:47, 2:47, 2:46, 2:47, 2:46, 2:46, 2:45, 2:44
    50 w/paddle & bouy in :40

    350 free EZ
    500 free kick w/zoomers
    200 free EZ

    Total 3700 yards
    Swim Workouts
  8. Monday, April 22, 2013 7:00-9:00pm

    by , April 23rd, 2013 at 01:18 AM (Fast Food Makes for Fast Swimming!)

    600 Free

    Kick Set w/ long fins
    4 Rounds of:
    (assigned / what I did - w/out fins)
    200 Kick Cruise (150 Kick) @ 3:30
    100 MaxRest Kick (75 Kick) @ 1:30
    50 FAST Kick (25 Kick) @ :40
    Odd Rounds were flutter kick, Even Rounds were dolphin kick

    600 Pull (25 Front Scull/25 Free Alt. Breathing)

    "Different" Set: (I think John was talking to another coach at the meet this weekend)
    8 x 25 Free @ 2:30
    • start on the "T"
    • Do 10 streamline vertical jumps in place (3 1/2 feet of water)
    • On the 10th one, jump forward, do 4 strokes and fast flip turn in midpool...return to feet
    • Do 10 more streamline vertical jumps in place (about 5 feet of water)
    • On the 10th one, again jump forward and race to the wall.
    • The 2nd, 3rd, 4th, and 5th people in the lane don't start till the person in front of them begins the 2nd set of vertical leaps. It actually works out pretty good.

    That was a good way to kill 20+ minutes.

    16 x 50 (4 of each stroke) @ 1:10
    Odds Drill, Evens Swim Fast

    400 Free Pull - breathe every 5
    I hate doing swimming and body is made to take in oxygen. I did a 2-5-4 then flipturn for my breathing pattern each length. The two breaths at the beginning made it possible.

    8 x 25 AFAP @ 1:00
    did 2 Fly, 2 Back, 4 Free

    300 EZ swim

    4100 Yards

    I don't think I missed anything, John was just taking it easy after the meet for the kids. Most of them swim 15 events over the weekend (thus the Triple Pentathlon)
  9. Week 29 - Monday PM(Taper week2)

    by , April 22nd, 2013 at 09:23 PM (After a long rest)
    So tonight we had a longer main set and some pace work. Overall we are down about 3000 yards per day from the training camp a few weeks ago and surprisingly i am starting to feel better. Despite not really droping significant yardage i feel more refreshed and finally starting to swim on top of the water instead of swimming through the water. Next week we start to drop doubles so fingers crossed this feeling will get better.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    10x300 descend 1-5, 6-10, swum 5 pull with paddles and 5 swim with snorkel on 4 mins
    100 easy
    15x50 with open turns at 50 on 45 holding sub 30s

    Warm down
    100 easy

    Total 4650 yds

    I had a great set of 300s going 3.30, 3.21,3.15,3.03,2.54 on the pulls and 3.30,3.25,3.21,3.15,3.05 on the swims. I was tired on the last 2 and could have gone quicker but syched myself out of going for it knowing i still had time time for another set before i got out. The pull set was the quickest i have gone since i got back in and felt great. The 15x50s were fine but i was tired. I held 30s pretty co

    Updated April 22nd, 2013 at 09:48 PM by StewartACarroll

    Swim Workouts
  10. Monday, April 22, 2013

    by , April 22nd, 2013 at 08:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 77
    Cloudy, humidity at 94%

    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*
    3(4x50 on 1:30, 1:00 rest)
    *33-32-32-32, 31-31-31-31, 30-30-30-30 (round 3 on 2:00)
    ---200 BK
    ---Warm shower 5 min
    ---300 FR w/agility paddles-buoy-tube

    *Set 2*
    2(3x400 FR on 7:00) desc 1-3 each round, w/agility paddles-tube-buoy
    *5:22, 5:19, 5:16 - 5:23, 5:17, 5:15
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 3*
    3(4x50 on 1:30, 1:00 rest)
    *33-33-33-33, 33-33-32-32, 32-32-31-30
    ---200 BK

    *Set 4*
    2x800 on 13:00, #2 faster than #1
    *10:56, 10:49

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

    I swam some harder sets than planned, but the remainder of the training week will be taper and rest. Set 1 nearly finished me at the beginning. I can swim 4x50s on 1:30 holding :32s with a good strong effort and not be wiped out afterwards, but after 4x50s of 31s, and then four more doing 30s, as timed by Coach Chuck, I had to add a five minute hot shower to my recovery afterwards.

    While I can swim 5K with a steady six-kick, the quality effort kicking I had to do towards swimming 50 meter times of 31s and 30s made my legs just drained and powerless, and I chose to swim the 400s in Set 2 as pull w/paddles-tube-buoy. Coach Chuck counted SPL of 32 to 34 for some of the 50s doing 31 and 30. Whatever the case the rest of this week is about the 5K OW.
    Swim Workouts
  11. Week 29 - monday AM(Taper week 2)

    by , April 22nd, 2013 at 06:52 PM (After a long rest)
    The internet to my house is out so i am entering this on my phone so excuse the typos(more than usual). Today was long course and moderate intensity and distance. I felt ok today, not sore or stiff but not superb either. Just an ok day.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min
    5x200 free with snorkel on 3min

    Main set
    6x150 on 3mins swum as 50 kick, 100 swim
    4x400 pull descend 1-4 on 6mins

    Warm down
    200 easy

    Total 4400 meters

    The 400s i went 4.50,4.45,4.40,4.35 and felt good.
    Swim Workouts
  12. Monday, April 22

    by , April 22nd, 2013 at 04:43 PM (The FAF AFAP Digest)

    600 various
    5 x 50 front scull w/agility paddles @ 1:10
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ
    5 x 50 smooth back @ 1:00
    50 EZ
    10 x 25 shooters w/fins @ :45
    (easy interval to keep heart rate down)
    100 EZ

    Total: 2050


    Have that hit by a mack truck feeling that I get after multi-day meets. But it was so worth it! Just did an easy recovery workout today, and have a massage later to work the kinks out.

    Here are the results from Zones, including split requests:

    One thing that was very cool was watching a 100 year old man swim the 50 free. He didn't even need help getting into the pool. Very inspiring and he got a huge SO.
    Swim Workouts
  13. Workout 04/22/13: noon

    by , April 22nd, 2013 at 04:25 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Go TWO times through:
    - 4 x 75 on 1:10 (25 each: kick/stroke fast/FR pull with buoy)
    - 200 DPS with snorkel and agility paddles

    4 x 50 on :60 two-turn
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)

    After a busy weekend at work and a great church service last I night, I knew that there was a slim chance of getting to swim this morning before work. I've been running around too much and know that I need the sleep with the meet coming up this weekend. I was able to sneak out of work early and went for a swim at lunchtime. Nothing too fancy, but enough to keep loose after a dry weekend.

    I have Bible Study with the men's group tonight, I plan to double tomorrow, then have a float on Wednesday and Friday. Just a short drop taper. I received 5 more entries today in the mail, so we are at 22, just about even with last year. I know that we'll get a few more tomorrow, and probably some later into the week. Remember, if you want a fun meet this weekend, come up to Bennington - only $20 to join in and you can watch me swim the 500 Fly!
    Swim Workouts
  14. Mon Apr 22nd, 2013, SCY

    by , April 22nd, 2013 at 03:13 PM (Ande's Swimming Blog)
    Mon Apr 22nd, 2013, SCY

    Soreness is gone
    Swam: Thu, Fri, & Sat but not Sun
    Did not lift but plan to begin today

    Whitney Coached
    Noon - 1:15
    SCY UT Swim Center main pool
    Swam with: Jim & Sharon
    Beside David, Kellie, Bob, & Dale

    Warm up
    800 did around 600

    Main Set

    4 x 150 desc on 2:00 done 125 FR 25 FL

    3 x 50 k fast interval did FL no board 150 straight went 1:52

    4 x 150 desc on 2:00 done 125 FR 25 BK

    3 x 50 k fast interval BK kick

    4 x 150 desc on 2:00 done 125 FR 25 BR
    (didn't kick hard on BR)

    3 x 50 k fast interval

    assigned 4 x 400
    1) 100 strong 300 easy
    2) 200 strong 200 wasy
    3) 300 strong 100 easy
    4) 400 strong went 4:16

    100 easy

    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Swim Workouts
  15. Meet report

    I had a really great time at the Commissioner’s Cup meet on Sunday. It was a well attended event, with around 175 swimmers, but with 10 lanes things went pretty quickly and the meet took maybe 3.5 hours total. The 500 at the end and the 200s grouped all at the beginning accounted for a big chunk of that, so after the opening relay my 4 individual events (all 50s) came and went quickly. The 25y competition course was set up starting in the shallower end of the pool, which, with the adjustable floor lowered all the way, was about 2m deep. One odd thing—the adjustable part of the pool bottom ended about 15y out, and at the end of it there was a white plastic scalloped border—I assume this serves to cushion the adjustable floor when it meets up with the permanent tiling. But besides being functional the scallops were cute too—it looked like the pool was wearing a frilly lace garter across its middle, and swimming across it made me smile every time.

    The meet was deck seeded, but psych sheets were distributed so that we could check that our entries were correct. I dutifully flipped through it to make sure I was in the events I’d entered—yep, there was my name in the 50 fly list—but wait! There was a 28.39 by my name. That wasn’t right at all—I’ve broken 30 once or twice, but not recently, and I had padded my seed times pretty well for this meet. I flipped to the 50 free--25.37? That was faster than I’d ever gone too--I knew I hadn’t put that down. My other seed times were equally off. As I went up to the computer table to straighten things out I was trying to puzzle out what had happened—things weren’t off just by a digit, or even two.

    As it turned out, everyone’s seed times had been treated as though they were meters times, then converted to yards by mistake. So swimmers would end up seeded where they should be, just the times would be off. There’s always something quirky with the heat sheets or seeding at this meet; this year’s glitch turned out to be pretty innocuous.

    That mystery solved, I warmed up, went off the block s a few times, and gathered with my team to get relay assignments for the meet’s big event—the Commisionner’s Trophy Relay. The parks department goes all out for this, bringing in huge trophies for the top 6 teams (1 for each swimmer), plus t-shirts and a big photo session for each relay team. It’s not an official masters events, so any 4 swimmers who meet the criteria (2 men, 2 women, total ages equaling 160 or more) can enter, regardless of official team affiliation. And since it’s deck entries, there’s always last-minute finagling during warm-ups to try to pull together teams, with women over 40 being in high demand. This year I was very glad to be affiliated with TNYA, and have a coach on-deck taking care of all the relay decisions and entries so that I wasn’t part of that zooiness.

    I had heard that one of my open-water buddies was putting a team together to go after the event record, a 1:40-mid. I knew we didn’t have a shot at them, so I was rooting for them to get the record. They didn’t disappoint, swimming a 1:40-low, the class of the field by far. My team came in third (1:49) with a strong finish from our anchor swimmer, who passed one team in the final 5 yards and came very close to catching another. They didn’t post individual splits, so I have no idea what I went, but I enjoyed swimming with my teammates and cheering them on in a close race—gotta love relays!

    The rest of the meet was individual events, and I spent most of my time behind the blocks waiting to swim, or in the warmup pool. I had about 10 minutes between my first two 50s, then a 40-minute gap, then about 5 minutes between my last 2. My times were relatively slow (in IM order: 33.03, 33.48, 38.00, and 29.01), and if I had been really focusing on doing everything I could to swim fast at this meet I would have been disappointed by these results. But since I’ve kind of been taking an extended break from working very hard in the water, these seemed about right. And I was reminded how very much I enjoy just getting up on the blocks and racing, no matter the result—the experience was just plain fun.

    So while I swam times in yards that would once have been good metric times for me (and no, they didn’t give the results the same treatment they gave the seeds times), I actually ended up feeling better about swimming after this meet than I have in a while. It confirmed to me that pool racing is something that I find worth doing, and that I would like to be better at. It also made me feel more connected to the pool swimming community again—it was gratifying to see so many familiar faces and chat with so many meet buddies from over the years. The one thing I regretted about the meet going so fast is that I didn’t get to watch more of other people’s races.

    As for my events, what kept me from going faster on Sunday? A little bit of everything. I expected to tie up at the end of my 50s, as the little sprinting I’d done in practices had been just 25s or less. But that only happened in fly, where my arms had a hard time getting out of the water those last 15 yards. On the other strokes I felt almost good at the finish. I think that means I need to work on those lactate-production type sprinty sets more so that I can generate enough energy in the first place to put myself into some distress by the end. I could feel that my turnover in breast and back wasn’t as fast as it should be for 50s. And my execution on starts/turns/breakouts will be sharper the more race-pace stuff I do. So basically—there’s a lot of room for improvement here.

    One of the things I had forgotten that I like so much about meet swimming—or maybe I never realized it before I became so immersed in open water stuff—is the sense of order and predictability. I just feel a certain competence when I’m at meets, because I know exactly what I’m supposed to be doing at any given moment. From the basics of being behind the blocks when I’m supposed to be and following starting commands to more complicated things like swimming races the way I’ve planned or getting in a good warmup in a crowded pool, the script has pretty much already been written. The challenge comes from executing mostly-predictable and replicable things well, rather than trying to figure out what I should be doing at any given moment. That I’m drawn to (rather than bored by) that sort of challenge is the kind of personality quirk that has made being a newbie diver a much more comfortable experience than being a newbie polo-player ever was. And it’s one of my perennial challenges in open-water. As many of those events as I did over the past couple of years, I never got to the point where I was confident that I was doing things "right,” or always knew what that might mean—which says both something about the nature of ow swimming and about my own insecurities and need for predictability. At Sunday’s meet I felt I had found my way home again, and was reassured to find it familiar and comforting after what seemed like a long absence.

    (That said, I’m not giving up on open-water, just trying to understand some of my reactions to it a little better. In fact, I just signed up for my first open-water event of the season, the 2 Bridges 5K swim on June 1. I’m willing to give up some predictability, sometimes, for the joys of swimming without walls in beautiful locales.)

    I thought I would take a rest day after the meet, but I woke up this morning early, and felt excited about going to the pool, so I headed up to Riverbank. I was lucky to find one of my swim buddies there to share a set with. Here’s what I did:

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

    6 x 150: 3 @ 3:00, 3 @ 2:50, 3 @ 2:40, 3 @ 2:30, descending each set of 3 [I did fr/bk/fr sandwiches for the first 3, then FR for the rest. My fastest 150 was 2:10 (on the 3rd set), the last set of 3 were 2:20-2:20-2:18.]

    400 IM, kick/swim by 50, easy and stretched out

    400 warmdown + play

    Afterwards I had a nice stretching session on the playground overlooking the GWB. I’m looking forward to doing that more often now that the weather is warming up.
  16. Sarasota Y Sharks Masters 5:30 AM Workout -04/23/2013

    by , April 22nd, 2013 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 negative split

    4 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    5 X 200 free 3:20
    5 X 100 free 1:40
    Swim #1/2 moderate pace, descend 3-4-5.

    1 X 200 IM 4:00
    1 x 100 stroke 2:15
    2 X 50 stroke 1:15 #2 on 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  17. 04.22.13 - Monday workout

    by , April 22nd, 2013 at 09:45 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Swam w/ my kids yesterday. Ended up doing more workout than I had planned because I had extra time waiting for my wife to drop one of them off. Did some drill and fin work with a couple 200 IMs and pulls thrown in. About 1200 yards total. I don't do a lot of sculling drills so I was kind of sore from that this morning. Started off ok but I was pretty worn out by the time we were done.


    600 Warm up

    3 rounds of:
    * 25 Fly - :40 (no breath)
    * 25 Fly - :40 (1 breath)
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40 (add 25 kick each round)
    1:00 Break
    200 IM Kick timed - 3:19
    50 Easy

    3 Rounds of:
    * 25 Free - :40 (no breath) <- after round 1, I had to go 1 breath
    * 25 Free - :40 (1 breath)
    * 50 Breast - :50
    * 100 Fly - 1:30
    * 200 IM up/down kick - 3:20 (:20) start w/ 150 kick
    1:00 Break
    200 IM Kick timed - 3:20
    50 Easy

    4 Rounds of:
    * 2 x 25 Hard - :30 (did these IM Order by round)
    * 100 Pull - 1:30

    6 x 100 - 1:20
    10 x 50 kick w/ fins - 1:00 (Odds underwater sdk down, easy back; evens IM Order)

    200 Cool down

    (5400 Total)
    Swim Workouts
  18. High chlorine level didn't stop us die hards

    by , April 22nd, 2013 at 07:34 AM (Mixing it up this year)
    Today the chlorine levels were on the real high side so the guards did what they could, warned us and then let us do our thing.

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/strapless padles, bouy and snorkle went 1:30, 1:29 then held 1:26's toward the end my throat was starting to hurt
    5x100@1:45 back w/zoomers odds swim/evens kick

    500 free kick w/zoomers
    500 free EZ

    Total 3500 yards
    Swim Workouts
  19. Sunday, April 21, 2013 USA-S Pentathlon Meet Results

    by , April 22nd, 2013 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    I drove over and back to/from Spokane, Washington today for the final day of a 3-day pentathlon meet. Friday night they did the short version, 50s plus 100 IM. Saturday was the 100s plus 200 IM. Today was the day I went for: 200s plus 400 IM. Gotta get my money's worth of course!

    I was tired this morning for sure. Yesterday I ended up working 8 hours of OT in the morning, then did plenty more unpaid work at home to finish my night. We had all the cousins over here with my kids last night, so we decided to rent a movie from the RedBox - "Wreck It Ralph". A good kids movie, very funny, and did actually teach life lessons. That set me back to about 10:30pm for bedtime though.

    Alarm went off at 4:30am and I was out the door for my almost 3 hour drive to Spokane. USAS meets have such darn early warmups, and then the meets last most of the day as well. That's the bummer part of the whole thing...otherwise I love every bit of them, especially the great competition!

    Team Warmup:

    500 Free
    3 x 200 "IM" stroke down/free back @ ~1:00 rest
    8 x 50 Build Choice (did 1 Fly, 7 Free) @ 1:15
    2 x Dive 25s (1 Fly, 1 Free)
    (1550 yards)

    I did plenty of cooling down after each of the following races, but ZERO warmup prior to any of them. That's how I roll...

    400 IM - 4:38.60
    27.6 / 31.8 (59.4)
    36.7 / 37.1 (1:13.8)
    41.4 / 40.6 (1:22.0)
    32.0 / 31.6 (1:03.6)
    This was a season best time for me by 2 seconds, but I wasn't very happy with it. My legs just killed me after a 50 of the backstroke. Probably the lack of rest, plus sitting in a car for 3 hours prior to this didn't help. I'll go faster in a couple weeks.

    Got in a Power Nap in my chair here for about 30 minutes

    200 Back - 2:17.89
    31.9 / 35.3 / 35.6 / 35.2
    Right on the time I did a couple weeks ago at the LMSC Masters Champs meet. I was huffing and puffing afterward, and my legs still weren't happy with me.

    Another Power Nap in the chair...who knows how long, but each event was spaced out almost 1 1/2 hours or more.

    200 Breast - 2:32.65
    34.3 / 38.5 / 39.5 / 39.6
    Good season best time, I can live with it. I had explosive wall pushoffs, and my pullouts carried me a long way, so I didn't have to swim much. That's the goal of breaststroke - not to have to do very much, right?

    Power Nap right up till 2 heats before I swam the next one - the parent next to me woke me up to see if I wanted to swim or not.

    200 Fly - 2:10.09
    28.2 / 32.6 / (1:09.2 2nd 100)
    This one felt pretty okay. I was back and forth with the boy next to me, each of us taking turns leading the other. Good race. I ended up 4th place in this race, my only ribbon-worthy swim of the day. I need to remember to keep my head down on the 1st stroke off each wall in this race. If I breathe first thing, it slows my momentum for the entire 25, and then I start sucking...

    200 Free - 1:55.33 (Masters Best Time - at least untapered/unshaved)
    27.0 / 29.9 / 29.9 / 28.7
    I didn't feel excellent as I stepped up onto the blocks for this one, so I decided to start out easy and see what happened. The kids next to me got out ahead in the first 100, but I kept them close. Started giving more power in the 3rd 50, and kept going on the 4th 50. The final 25 though is where I really made up ground, over a bodylength on the boy next to me to finish strong. This makes me happy leading into Nationals to be able to have a best time like that.

    Updated April 22nd, 2013 at 12:42 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  20. 04.20.13 - Saturday workout

    by , April 21st, 2013 at 08:27 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