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Swim Workouts

  1. 04.21.12 - Saturday workout

    by , April 21st, 2012 at 02:53 PM (Pete's swim blog)
    Swam /w Sally, Dave, Bob, Bob and Howard at HSV Nat.

    SCY

    500 warm up

    100 Kick w/ fins
    100 Free/Fly
    100 Free
    50 Fly
    2 x 100 Kick w/ fins
    100 Free/Back
    200 Free
    50 Back
    2 x 100 Kick w/ fins
    100 Free/Breast
    300 Free
    50 Breast
    100 Kick w/ fins

    4 x 100 Free down/IM Order back - 1:45
    8 x 50 Free - :45
    16 x 25 IM Order fast - :45

    200 Pull
    100 Breast
    300 Free
    50 Breast
    100 Pull
    200 Pull
    100 Back
    200 Free
    50 Back
    100 Pull
    200 Pull
    100 Fly
    100 Free
    50 Fly
    100 Pull

    200 Cool down

    (5900 total)
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -04/23/12

    by , April 20th, 2012 at 04:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 KICK 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four rounds

    5 X 200 pull
    #1 on 3:00
    #2 on 2:50
    #3-4-5 on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  3. Happy Kind-of A No-Fins Friday!

    by , April 20th, 2012 at 01:23 PM (Year Three: The Road Back)
    To be honest, while I've done kicking on top of kicking lately, it's been wearing fins. Now, I typically wear the short fins - not the really long ones I started out with. That being said, I was amazed at how much harder my legs were (read: how sore my legs felt) after doing yesterday's entire workout sans fins.

    So... today I decided that I would try to do at least part of the workout sans fins. Not only does it help my blisters heal, but it really works my legs so much better than kicking with fins. Who knew?

    Here's what I did today:

    350 Warm-Up
    1 x 300 Free / Fly / Free / Fly (w/ fins) on 6:00
    2 Sets (w/ fins and board):
    - 1 x 100 Dolphin Kick on 2:00
    - 1 x 100 Flutter Kick on 2:00
    10 x 25 One-Arm Fly (w/o fins) on :40
    1 x 250 One-Arm Fly (w/ fins) on 5:00
    1 x 250 Alternating Fly & Free by 50 (w/ fins) on 5:00
    2 x 200 Alternating Dolphin & Flutter Kick by 50 (w/o fins) on 5:00
    8 x 50 on 1:20 (odd: one arm fly; even: free - w/o fins)
    100 Cool-Down
    Total Meters: 2700

    All in all, it was not a bad day in the pool. And - - I was able to string together 4 full fly strokes in a row (before going back to one-arm fly due to the "message" coming from my left shoulder). It felt great to do full fly, even if only for a little while. And, I was able to do more one-arm fly with my left arm today than before. The extra body rotation with one-arm fly really helps, but I know it's still a process and it's getting better - just not as fast as I would like. AND... I did (albeit wearing fins) a full 250 one-arm fly (right arm) today. Not quite sure why I thought that would be a good idea, but I made it.

    Anyhoo, this weekend will be full of pool time as I'm coaching the age group swimmers tonight, and attending both the Fitter & Faster Tour on Saturday and the Advanced Freestyle Clinic on Sunday - both of which are taking place at the Fishers High School pool where I train with my Masters team and coach my Age Group swimmers. Too cool!

    Whatever you do this weekend, enjoy!
    Categories
    Swim Workouts
  4. FAST FRI Apr 20, 2012

    by , April 20th, 2012 at 01:20 PM (Ande's Swimming Blog)
    FAST FRI Apr 20, 2012

    Last week I Entered: Austin SharkFest Swim 1.5 miles

    Sunday June 10 in Austin TX
    This is my first open water swim since the Mile Swim at South Carolina Boy Scout camp in the early 70's

    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:08
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Todd, Mike, Korey, Traci, Nate & Jim

    Warm Up
    swam easy mostly free
    900 or 1000

    Main Set (LCM)
    4 x (50 FAST from a dive, 250 easy)
    1) fr cruised it went 31
    2) fr 29
    3) fr 28
    4) fl 26 or 7
    did easy 150's after each


    Moved to diving well (SCY)

    8 x (100 fast for time, 100 easy)
    each round on 4:00
    did fr on 1st 5
    started at 57's & worked down to 55's,
    dove each one off side,
    swam 75 2 beat kick 25 6 beat kick,
    felt pretty good & 1st time in a while where I went 55's with less effort than what it's taken in the past few months

    6 k from push 70
    7 k from push 67
    8 k from dive with 2 min extra rest 62
    (she assigned 10 rounds but we ran out of time & only did 8)

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10Austin SharkFest Swim 1.5 miles
    Austin TX


    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  5. Friday, April 20, 2012 5:15am

    by , April 20th, 2012 at 12:39 PM (Fast Food Makes for Fast Swimming!)
    Kind of a meet warmup type of swim with a fast effort added on. Just kept it simple today with the meet coming up this weekend on Sunday.

    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20 (1:03/1:02/1:02) went hard effort
    200 IM Drill
    100 Kick EZ

    Chatted for about 15 minutes, then:

    1 x 100 Fly Sprint from a push (went 1:01)

    100 EZ kick on back

    ----------------------
    1200 Yards

    ======================================

    P.M. Swim...just for the heck of it.

    I did this just to loosen up, since I may have to work tomorrow, and won't be able to hit the pool

    5 x 100 Free @ 1:30 descended them down to 1:04
    4 x 50 Kick w/ board @ 1:00 (went :40-:42s)
    3 x 100 Free Pull @ 1:20 (1:05, 1:05, 1:02)

    ----------------------------
    1000 Yards

    Feeling good for the meet on Sunday.

    Updated April 20th, 2012 at 11:13 PM by jaadams1 (Did a 2nd swim tonight...semi EZ)

    Categories
    Swim Workouts , Daily Practices
  6. 04.20.12 - Friday workout

    by , April 20th, 2012 at 10:01 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84.

    SCY

    400 Warm up

    12 x 200 - 3:00 Convert Free -> IM -> Kick -> Free
    100 Easy

    12 x 100 Up/Down - 1:30 (:05)
    * 1-5 - Kick Fly
    * 6 - Kick Br
    * 7-12 - Stroke (no free)

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  7. Wednesday & Thursday, April 18-19, 2012 5:00am

    by , April 19th, 2012 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    Wednesday A.M.

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    ----------------------------
    1000 Yards

    Yep, that was it! I just didn't feel right in the water, and decided it was a good time to hit the showers. Probably after two days of getting back to doubles and 6000+ yards per day I'd had enough! Coming off tapers and back to training sucks sometimes.

    =================================

    Thursday A.M.

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    400 IM (50 Drill/50 Swim) @ 6:00 (went a casual 5:15)
    300 IM (25 Drill/50 Swim) @ 5:00 (went 4:00)
    200 IM Fast @ 3:00 (went 2:24)
    100 IM SPRINT (went 1:06)

    100 EZ stretchout

    8 x 75 Free Pull @ 1:05 (held :51s)

    100 Kick EZ and out

    --------------------------
    2800 Yards
  8. Thursday 4/19/12

    Thursday 4/19

    PM only SCY + Crossfit

    500 (100 FR/300 IM K/DR/SW/100 FR)
    4X100 @ :10 rest SKIDS

    5x200
    2 @ 2:30 D1-2
    3 @ 2:20 hold red HR (2:07, 2:07, 2:05, 26/10)
    100 EZ

    6x100
    3 @ 1:15 D1-3
    3 @ 1:20 hold goal 1000 pace (9:59) (1:00, 1:00, :59)
    100 EZ

    4x25 @ :30 shooters w/ fins
    50 EZ
    4x25 @ :30 V.S. BR
    50 EZ

    100 EZ

    Total: 3100

    Crossfit:

    4x
    200 M row
    Swiss ball plank
    pistols
    pull-ups

    (We were split into groups of 4, with each group having one person on each exercise. The person doing the rowing determined how long the other three people did their exercises. The faster your group mates rowed, the less time you spent doing the other exercises. We rotated every 200 M)
    Categories
    Swim Workouts
  9. Thu Apr 19, 2012

    by , April 19th, 2012 at 07:15 PM (Ande's Swimming Blog)
    Thu Apr 19, 2012

    trained mon, tue, & wed
    did a double on Tue & today
    I need to get in way better shape and weigh way less

    weighed 220 at the end of noon practice today
    would really like to get under 215, 10 or 5 and not pop back up when I taper

    Whitney Coached scy
    6:30 - 8:00 dove in at 6:41
    swam with Tyler beside todd & Jim

    Warm Up
    did around 300

    Main Set

    5 x 150 on 1:45
    made it

    4 x 50 on 1:00 done 25 fl fast 25 fr

    4 x 150 on 1:45
    didn't feel good skipped a few 50's
    got out got a drink and a GU

    4 x 50 on 1:00 done 25 bk fast 25 fr

    3 x 150 on 1:45
    skipped a 50's

    4 x 50 on 1:00 done 25 br fast 25 fr

    2 x 150 on 1:45

    4 x 50 on 1:00 done 25 fr fast 25 fr

    150 fr fast
    went 1:30

    didn't feel good
    had a smoothie and drank some water

    ~ ~ ~ ~

    decided to double today at noon

    arrived just in time to start the 5 x 150's on 1:45
    swam with Traci & Kelly
    went 3rd in the lane

    made em all the whole way through
    went 1:28 on the 150 fast
    towards the end it felt like my thighs were on the verge of cramping

    got fast friday tomorrow

    ~ ~ ~ ~ ~

    2012 Meets


    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/20/12

    by , April 19th, 2012 at 04:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    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.
    50's: round 1 fly, round 2 back, round 3 breast.

    1 X 200 free 3:00
    1 X 200 IM 3:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  11. 04.19.12 - Thursday workout

    by , April 19th, 2012 at 02:42 PM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~84. Did a "make it up as you go" workout today.

    SCY

    400 Warm up

    10 x 100 - 1:30
    * Odds - IM (1:18-1:23)
    * Evens - Free (1:15-1:20)
    Started off sluggish and built in some speed. Still not 100%.

    50 Easy

    My Set:
    20 x 50 - :50 (IM Order 5 times through)
    * #4 (Free), #7 (Br), #10 (Bk), #13 (Fl) and #20 (Fr) on :40

    100 Easy

    4 Times through
    * 50 Fly Kick - 1:00, 50 Fly Pull - 1:00
    * 50 Back Kick - 1:00, 50 Back Pull - 1:00
    * 50 Br Kick - 1:00, 50 Br Pull - 1:00
    Used paddles on the pull except for fly. Tried fly pull w/ paddles on first iteration and found it horribly awkward... but better than last time I tried it.

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  12. A "NO FINS" Day

    by , April 19th, 2012 at 02:36 PM (Year Three: The Road Back)
    So, I got myself a new pair of TYR fins, as my other ClubSwim fins were ripping. Love the TYR fins. My feet loving them, however, are another story right now. Day one using my fins (Tuesday) left me with blisters on my heel. Not really worried about it, as they will callous and no longer be a problem. How did I elect to solve the problem of a raw heel? Swim socks.

    Day two (Wednesday), I wore my (granted they are old) TYR swim socks under my fins. If you've seen these TYR socks, they have seams over the toes and down the sides of your foot. Well, the over the toe seam left a raw and torn blister by the end of yesterday's practice. So....

    It was a NO FIN day today! Actually, I was pretty proud of myself for leaving them off all morning and could really tell the difference in how hard my legs were working. I may have to take more NO FIN days, especially as I get back my shoulder strength and begin to regain a little speed... and get back to competing.

    Here's what I did today:
    8 x 50 Drill / Swim on 1:05
    8 x 75 Kick on 1:55 (Alternated between flutter and dolphin w/ board)
    4 Sets:
    - 1 x 50 Free on 1:05
    - 1 x 75 Kick on 1:55
    - 1 x 50 Free on 1:00
    6 x 75 Kick on 2:00
    100 Free Cool-Down
    Total Meters: 2250


    I realize it doesn't seem like a lot to many of you, but considering my shoulder was in an immobilizer sling just over 2 months ago, I'm pretty proud that I could do the 8x50 drill/swim freestyle w/o fins and make the interval.


    It's nice when baby steps are rewarded... and I'm learning such an appreciation for the little things that make swimming great - AND - I'm rebuilding my stroke from the ground up. I think when I get back to full strength, the mechanics of my freestyle (and therefore my speed) will be better than ever. Here's to hoping!


    Enjoy your swims today!
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/12

    by , April 18th, 2012 at 04:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    4 X 50 kick 1;15
    4 X 150-50 free/50 stroke/50 free 2:45
    4 X 100 kick 2:15

    1 X 300 free-negative split- 4:30
    3 X 100 IM 1:45
    3 X 100 free 1:30
    1 X 300 IM -
    Two rounds. Short break between rounds.

    10 X 50 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  14. Wednesday 4/18/12

    Wednesday 4/18

    AM/PM (started at 11:00 AM, finished at 12:15 PM) only SCY

    600 (200 FR/100 BR kick)
    5x100 @ 2:00 SKIDS (skull/kick/drill/swim by 25)

    6x100
    3 @ 1:15 D1-3
    3 @ 1:10 hold low red HR (1:00s, 25/10)

    12x50
    2 @ 1:00 FR kick
    2 @ :50 pull w/ buoy (focus on stroke count)
    2 @ :40 4/6/2 turns and D1-2 by effort AND stroke count

    12x25 @ :30 w/ fins (4 FL, 4 BR, 4 FR)
    #1 - shooter
    #2 - 12.5 shooter, fast break out, 12.5 cruise
    #3 - 12.5 strong under H2O kick, fast break out, 12.5 fast swim
    #4 - EZ

    12x25 @ :30 V.S. (4 FR, 4 BR, 4 FL)

    100 EZ

    Total: 3000

    Updated April 18th, 2012 at 07:28 PM by Calvin S

    Categories
    Swim Workouts
  15. 04.18.12 - Wednesday workout

    by , April 18th, 2012 at 12:06 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84.

    SCY

    400 Warm up

    5 Times through:
    * 300 Pull - 3:30 (3:20 - 3:25)
    * 50 Easy - 1:30
    * 100 IM Kick - 2:00
    * 50 Easy - 1:30
    * 100 Stroke - 1:30 (Shoot for 1:10 - Br - 1:20, Bk - 1:25, 3 x IM - 1:15, 1:13, 1:13)
    * 100 IM Kick - 2:00
    * 50 Easy - 2:00

    100 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  16. Workout 04/17/12: first OW of year

    by , April 18th, 2012 at 01:12 AM (Maple Syrup with a Side of Chlorine)
    The hotel pool was closed on Monday, so I had my first chance to swim during this trip when we got to the Mediterranean. I'll estimate 0.75 miles in 20 minutes in the chilly, clear water. Might be my only swim until we get home.

    Updated April 23rd, 2012 at 04:37 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  17. Tuesday, April 17, 2012 5:00am & 5:30pm

    by , April 18th, 2012 at 12:11 AM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Started off with my same normal running dive 1/2way down the pool, only this time I tweeked something in my lower left side of my back. OUCHY! I was okay for about 25-30 minutes, but the pain started building and had to leave around 45 minutes in to the workout.

    5 x 100 Free @ 1:30
    300 Free Pull

    Main Set (with a group of 4 others in 1 lane - all previous swim teamers so we did well together)
    3 x 200 Free (I did IMs) @ 3:00 (went 2:32/2:34/2:34)
    5 x 100 Free @ 1:30 (1:05s)
    3 x 200 Free (I did Pull) @ 2:45 (went 2:15/2:13/2:11)
    5 x 100 Free @ 1:20 (went to the back of the lane and swam these easy)
    My back was killing me here, so I got out.
    The set continued with:
    3 x 200 Free @ 2:30
    5 x 100 Free @ 1:15

    I was at 3000 yards when I left, but could've been over 4000 in the hour had I been able to stick with it. Oh well... next time. I like swimming Tues/Thurs with these guys, 'cause we can all rock and roll the workouts!

    ------------------------
    3000 Yards and a couple doses of Tylenol throughout the workday.

    ===============================

    P.M. Workout:

    I was feeling much better in the afternoon, and after working on disassembling my wife's car that she slightly wrecked yesterday, I had to go take a dip in the pool.

    Warmup:

    5 x 100 Free @ 1:30 (1:08s)
    5 x 100 Free Pull @ 1:25 (1:05s)
    5 x 100 @ 1:20 All stroke parts are FAST
    • #1 75 Free/25 Fly (1:05)
    • #2 75 Free/25 Back
    • #3 75 Free/25 Breast
    • #4 75 Free/25 Free
    • #5 100 IM (went 1:13)
    I've seen the next set done by Chris Stevenson and others, and thought I'd give it a try today:

    Dropdown Interval Set - goal is to swim as much distance on each interval as possible, before descending the yardage by a 25
    I started @ 1:40 interval, and descended by :05 each rep down to a final :15 interval.

    Did this Free PULL
    1:40 - 125 Yards
    1:35 - 125 Yards
    1:30 - 125 Yards
    1:25 - 125 Yards
    1:20 - 125 Yards (made it, touch and go)
    1:15 - 100 Yards
    1:10 - 100 Yards
    1:05 - 75 Yards (wussed out here, probably could've made 100, but...)
    1:00 - 75 Yards
    :55 - 75 Yards
    :50 - 75 Yards (:48)
    :45 - 50 Yards
    :40 - 50 Yards
    :35 - 50 Yards
    :30 - 50 Yards (touch and go)
    :25 - 25 Yards
    :20 - 25 Yards
    :15 - 25 Yards
    ------------------
    The set totaled 1400 Yards as I did it, and was quite entertaining as well. Definitely have to do this set solo, and just keep track of the hand on the clock.

    100 Kick EZ
    -----------------------
    3000 Yards


    6000 Yards for the day

    ===============================

    Gonna start taking it slightly easy again, got to swim another meet (USAS) on Sunday. I got the timeline emailed to me, and it looks like I'll be spread out pretty good waiting for all the age groups to cycle through each event.

    My event order: 400 IM, (90 min.), 200 Back, (120 min.), 200 Breast, (60-70 min.) 200 Fly, (70 min.) 200 Free
  18. Sarasota Y Sharks Masters 5:30 AM Workout -04/18/12

    by , April 17th, 2012 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 X 200 kick 4:30
    2 X 100 kick 2:15
    1 X 50 easy swim 1:15
    1 X 300 IM 5:15
    3 X 100-stroke or IM- 2:00

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9
    #3-6-9 should be fast

    1 X 500 pull

    WARM DOWN: 4 X 50 easy 1:00

    4750Y
    Categories
    Swim Workouts
  19. 04.17.12 - Tuesday workout

    by , April 17th, 2012 at 10:35 AM (Pete's swim blog)
    Swam w/ Roger, Howard and 2 x Dave. Pool temp 84. I think I'm finally getting over this cold/sinus infection. Was able to recover much better today. Still not quite 100% but I was able to do things I haven't for the last week or so.

    SCY

    500 Warm up

    125 Free - 2:00
    125 Free - 1:55
    2 x (200 IM + 50 Fly) - 4:00
    125 Free - 1:50
    125 Free - 1:45
    50 Easy

    2 x (50 Back + 75 Free) - 2:00
    2 x (200 IM + 50 Kick) - 4:00
    50 Easy

    2 x (50 Breast + 75 Free) - 2:00
    2 x (50 Fly + 150 Free + 50 Fly) - 4:00
    50 Easy

    3 Times through
    * 3 x 100 - 1:20
    * 1:00 Break
    First 2 rounds I did 25 stroke/75 free. Last round the challenge was to do as little free as possible and still make it. I did 2 x (50 Br + 50 Fr) on 1:17 and 1:18 and 75 Br + 25 Fr on 1:18. Probably should have gone for it and tried to do 100 br at the end.

    8 x 25 - :40 IM Order easy/hard
    Breaststroke was working well today. Hard br was on :16.5. Fr was around 14 which is pretty quick for me.

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  20. Monday 4/16/12

    Monday 4/16

    PM only SCY (pseudo-taper)

    600 (200 swim/100 side kick)
    8x50
    2 @ 1:00 25 surf kick/25 drill
    4 @ 1:00 D1-4
    2 @ 1:00 25 surf kick/25 drill

    6x300
    3 @ 3:45 D1-3 (3:28, 3:19, 3:13)
    3 @ 3:30 hold low red HR (3:11, 3:12, 3:10, 27/10)
    4x50 @ :35, :40, :45, :50 active recovery

    8x25 @ :30 V.S. (4 fly, 4 breast)

    600 (200 kick, 200 drill, 200 swim, alternating 100 breast/100free)
    400 w/ buoy (100 pull/50 skull)
    5x100 @ 1:40 (IM, odd drill, even swim)
    100 EZ

    8x50 @ goal 200 pace (fly, 1:59)
    4 @ 1:15 (:28, :28, :29, :28)
    2 @ 1:00 (:28, :29)
    2 @ :50 (:29, :29)

    100 EZ

    Total: 5300
    Categories
    Swim Workouts