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Swim Workouts

  1. Tuesday 3/26/13

    Tuesday 3/26

    AM Crossfit and PM SCY

    AM Crossfit:

    Strength W.O.D.:

    4x5 overhead squats @ 45, 65, 95, 95 lbs

    W.O.D.:
    partner WOD, meaning one person does bold exercise while the other does the "filler exercise. Your team must do 60 total reps of the bold exercise before moving on to the next one.

    clean + jerk @ 95lbs
    jump rope
    knees to elbows
    air squats
    push-ups
    Russian twists @ 15 lbs
    box jumps
    slam balls @ 15 lbs

    Final time: 14:30

    I basically did half of each of the reps for my team, minus the push-ups, which I just raced through all 60 to keep my team in the hunt for first place (we got second).

    PM swim:

    500 swim
    500 pull w/ buoy + strapless paddles

    16x75
    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 FR swim w/ 6 beat kick

    12x100
    3 @ 1:20 w/ 2 lines under H2O off each wall
    3 @ 1:15 same as above
    6 @ 1:10 hold RED or lower HR

    200 pull w/ buoy focusing on catch + rotate

    Total: 3600

    I have been behind recording workouts the past 10 days, but I really have only been in the pool twice, Thursday last week and today. Did Crossfit last week just didn't bother posting the workouts. Today marked the start of the summer season for me. Time to get back into the grind!
    Categories
    Swim Workouts
  2. Thursday 3/21/13

    Thursday 3/21

    PM only SCY

    500 swim
    500 pull w/ buoy + paddles
    500 kick w/ kickboard + fins

    Total: 1500
    Categories
    Swim Workouts
  3. 03.27.13 - Wednesday workout

    by , March 27th, 2013 at 10:28 AM (Pete's swim blog)
    SCY

    600 Warm up

    200 Free
    3 x 50 - :50 Fly/Bk/Br
    3 x 50 - :45 Fly/Bk/Br
    Quick break to open a door and cool off some.

    6 x 75 Up/down fly - 1:10 (:10)
    6 x 75 Up/down kick - 1:10 (:05)
    Started off doing base stroke fly and up/down convert to backstroke. Quickly realized that was a mistake in the heat and changed to free/fly.

    4 x [25 Hard Fly (2 breaths) - :20, 25 Easy - :30]
    4 x [25 Hard Kick - :30, 25 Easy Kick - :30]
    4 x [25 Hard Back - :20, 25 Easy - :30]
    4 x [25 Hard Pull - :20, 25 Easy Pull - :30]
    50 Easy

    8 x 100 - 1:20 (odds free, evens 1st 25 fly)
    50 Easy
    Started off rough but I was making 1:15 on the fly/free at the end

    4 x [25 Hard Fly (2 breaths) - :20, 25 Easy - :30]
    4 x [25 Hard Kick - :30, 25 Easy Kick - :30]
    4 x [25 Hard Breast - :20, 25 Easy - :30]
    4 x [25 Hard Pull - :20, 25 Easy Pull - :30]

    4 x 50 Kick w/ fins - 1:00 Underwater SDK down/easy back
    4 x 50 IM Order - 1:00

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  4. Week 25 - Wednesday am

    by , March 27th, 2013 at 08:57 AM (After a long rest)
    I felt awful today. I woke with a fever but decided to head to the pool anyhow. I was ok in the warm up, but struggled to get going and by the end of the main set was in world on hurt. My right shoulder is still not right and as I tire it feels very weak, with a little soreness in the joint. It's not to the point I can't swim, but something is wrong with the muscle in the right shoulder.

    Warm up
    1x400 with snorkel
    6x50 catchup on 45

    Main set
    5x100 on 1.30
    4x200 on 2.30
    3x300 on 3.30
    2x400 on 4.30
    1x500 on 5.30

    Warm down
    4x100 free/back by 25 on 1.30
    100 easy

    Total 4700

    After the 200s i put paddles on and still felt really bad. I made the send offs but was hurting and felt terrible.
    Categories
    Swim Workouts
  5. Middle of the week and I wanted to sleep

    by , March 27th, 2013 at 08:45 AM (Mixing it up this year)
    This was one of those nights got to sleep fine and on time but woke up at 2:30 and laid there until about 3:30 then fell back asleep and did not want to wake up at 4:30.
    Does it ever get any better or is this what old age starts to bring me.

    500 free
    500 free kick w/zoomers

    5x100@2:00 back went 1:51, 1:50, 1:48, 1:45, 1:39
    5x100@1:45 free long and loose w/snorkle, strapless paddles & bouy went 1:29, 1:28, 1:26, 1:26, 1:26

    500 free kick fast pace w/zoomers
    5x100 w/snorkle #1 free catchup drill at hips, #2 free, #3 forward and backward skull, #4 underwater recovery free, #5 free

    Total 3000 yards
    Categories
    Swim Workouts
  6. Workout 03/26/13: evening

    by , March 26th, 2013 at 10:51 PM (Maple Syrup with a Side of Chlorine)
    Had a good afternoon: helped my wife with the kids that she nanny's and got a nap in, bonus. Then I helped one of the guys from Bible Study with a project: he recently became an ordained preacher and is planting a church in our town. I went door to door with him, inviting folks to an Easter evening service that will also be the first for his church. Not beating folks about the head with the Bible (that doesn't work too well), but just inviting them to come and check out how God is using Peter. I will also help on Sunday by greeting folks at the door and probably ushering - I feel blessed to help him and be involved in this great answer to prayer.

    Tonight I finally tried a fun set from JBS's blog: Swedish 2:01. I have been wanting to try it for a while, and figured that GregJS would be the perfect victim, er, companion, to give it a go.

    W/u: 100 Fr/100 Bk/100 Kick/100 Pull
    Stole this set from Aquageek: the Swedish 2:01. As he described it:
    "1. Start at the :40
    2. Swim a 100, which has to be completed before the :00 (so, under 1:20)
    3. Start the next 100 at the :41 (hence the 2:01 portion)
    4. Again, this 100 has to be completed by the :00.
    5. Start the next 100 on the :42.
    6. Again, this 100 has to be completed by the :00.
    7. This continues, always starting the 100 2:01 after the previous one and finishing before you see :00 on the clock.
    8. Go until you fail."
    We left on the :30 to start, something that JBS has been doing. I also set it up that if you fail, you drop distance down to 75's. We ran out of time, but we did make it to the :50 sendoff. I basically did rounds of 4 x100:
    1. Fly, Bk, Br (barely made it), Fr
    2. Fly, Bk, IM, Fr
    3. Fly, Bk, IM, Fr
    4. Fly, Bk, IM, Fr
    5. Fly (-2), Bk (+1, fail), IM (+3, fail), Fr (went 1:03)

    50 Easy and out.
    (Masters/Rec/2450 yds/60 min)
    --------------------------------------

    Glad I was finally able to do that set. As JBS had explained in one of his posts, it seems "fine" for a bit in the beginning, but then the :00 starts to come at you super fast and the extra rest doesn't seem to be all that helpful! I figured I would only be able to sneak in one full Br, so switched to IM's. I noticed that time was running out for practice so I loafed the last Bk, but I was honestly trying to make the last IM. Then I wanted to make the last one a fast one, and it hurt.

    In oddball news, I finished the jug of Cookies and Cream whey protein powder that I bought - it was nasty and I just wanted to get through it! Back to regular old chocolate, which I sometimes add a smidge of peanut butter to. I got an email that it will change from 26 grams of protein per scoop to 30 soon, and I might try the strawberry flavor when that happens. I almost always mix it with 3 ounces of skim milk, and I was able to get a knockoff Magic Blender from Aldi's for $15 so mixing is a breeze. After every workout, so today I drank two.
    Now off to
    Tags: swedish 2:01
    Categories
    Swim Workouts
  7. Week 25 - Tuesday

    by , March 26th, 2013 at 10:12 PM (After a long rest)
    Tonight was a stretch swim. I would normally lift weights but decided to just do an easy swim. My shoulder is still a little tight and I just did not feel it tonight.

    Swim
    500 with snorkel
    30 seconds rest
    500 with snorkel
    30 seconds rest
    500 pull with paddles
    30 seconds rest
    5x100 pull no paddles
    30 seconds rest
    100 easy

    Total 2100
    Categories
    Swim Workouts
  8. Tuesday, March 26, 2013

    by , March 26th, 2013 at 05:52 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 67, Water temp 80
    Sunny, humidity at 65%

    Warm Up
    Dryland band stretches 10 min
    1000 REV IMO by 250

    *Set 1*
    2x500 FR on 1:00 rest w/snorkel-fins-agility paddles, right into...
    1x1000 FR on 1:00 rest w/agility paddles, buoy, tube, right into...
    20x50 FR on 1:00 *34

    *Set 2*
    10 Min - talk with the swimmer in the lane next to me

    Warm Down
    300 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    I slept 10 hours last night, which is not so easy for me to do these days. I hope to repeat it again sometime, as it made a huge difference in my day.

    The workout today was mostly technical and recovery. Started out swimming with fins-snorkel-paddles for steady state smooth 6-kick freestyle with partial CU into EVF pull, followed by swimming with paddles-buoy-tube breathing at 3 strokes striving for strong steady pull with hip rotation. Then finally swimming the 50s with no equipment combining the steady smooth 6-kick with strong hip centered rotational pull, breathing mostly at 3 strokes and sometimes each cycle.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -03/27/2013

    by , March 26th, 2013 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #5
    SCY
    WARM UP:
    2 X 250 4:15
    2 x 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1 moderate pace
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast
    $$Focus on race finishes$$

    4 X 75 kick 1:50
    1 X 100 swim

    ######RACE PACE SET#######
    4 X 25 :45 First 25 of 100 pace
    1 X 100 swim down 2:15
    2 X 50 1:30 Second 50 of 100 pace
    1 X 100 swim down 2:15
    1 X 100 @ race pace 2:15
    1 X 100 swim down -
    Swim the set twice with a break between rounds. All choice.

    4 X 50 blocks
    25 sprint/great turn and breakout

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
  10. Workout 03/26/13: morning

    by , March 26th, 2013 at 11:44 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Kick - Swim (various)
    25 - 100
    50 - 150
    75 - 200
    100 - 250

    100 loosen and out
    (Solo/Rec/1650 yds/30 min)
    ----------------------------

    Kiefer posted this on twitter the other day and it really got me thinking that starting late is better than nothing at all. I sometimes lose motivation when I have time to swim but can't get started on time, so I hope that others out in USMS-land can find some encouragement. Today I planned to get in for 50 minutes or so (after dropping my son off at school), but my daughter was still at home at 8 waiting for her ride to NYC. So, my plans (happily) changed as I was able to spend a few extra moments with her before swimming.

    Spoke with Steve this morning, one of the age group coaches that sometimes swims with our Masters team but also competes. Additionally, he is a ref and just received his USAS level 2 certification for that (although I probably have the terminology wrong), so he is eligible to officiate at a Zones meet. I think that it is really cool that he is getting the additional training, and he might possibly try to go farther and look to officiate for the next trials. He is a retired principal and loves all aspects of swimming, so it has been great getting to know him more these past few years. Needless to say, my swimming time (again, happily) was reduced a tad ...

    Just cranked through the above, somewhat distracted by the moderate construction doing on near the hallway to the showers. Our facility has no "family" changing area, and kids under the age of 3 are not allowed in the lockerroom of the opposite sex, so there have been some issues raised. The Rec is converting a utility room into a family area with a shower (which they were moving into posistion today) to help make the trip in for swimming more enjoyable to all. Since the major construction last summer (that closed the pool for two months), there is storage space on deck that makes this a great option.

    Off to not do too much today, then might give the Sweedish 2:01 a try tonight with the Masters group.
    Categories
    Swim Workouts
  11. 03.26.13 - Tuesday workout

    by , March 26th, 2013 at 10:15 AM (Pete's swim blog)
    Swam w/ Dave. Lots of kick today. Later sets of the kick/stroke set were supposed to be on 1:35 but that was a bit of a stretch for me.

    SCY

    600 Warm up

    Kick/Stroke Set =
    * 2 x [50 slowest kick/50 fastest stroke] - 1:40
    * 2 x [50 medium kick/50 medium stroke] - 1:40
    * 2 x [50 medium kick/50 medium stroke] - 1:40
    * 2 x [50 fastest kick/50 slowest stroke] - 1:40
    * Use all strokes/kicks

    800 Kick stroke set
    50 Easy

    200 Pull - 2:20
    200 Pull - 2:45
    200 Pull - 2:20
    800 Kick stroke set
    50 Easy

    3 x 200 Pull - 2:45, Descend (2:21, 2:15, 2:10)
    800 Kick stroke set
    100 Easy

    3 Rounds of:
    * 6 x 50 Kick - 1:00
    * Descend 1-3
    * Descend 4-6
    * 1:00 Break before #6
    * Round 1 = fly kick, round 2 = flutter kick, round 3 = fins

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  12. Feeling good with the shoulders now

    by , March 26th, 2013 at 08:31 AM (Mixing it up this year)
    Hopefully I am not saying this too soon but my shoulders seem to have adjusted to the change of training from sprint to distance and now I just need to work on getting faster again.

    I know, I know, I am not getting any younger but I will try anyway.

    500 free
    500 free kick w/zoomers

    5x200@3:15 free w/strapless paddles, bouy & snorkle went 3:01, 2:59, 2:55, 2:46, 2:39
    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim went 1:45, 1:42, 1:39, 1:35, 1:30

    500 free kick w/zoomers fast pace
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  13. Week 25 - Monday PM

    by , March 25th, 2013 at 10:23 PM (After a long rest)
    The pool was very empty tonight and I found it hard to get going again. I was working on holding my minute per 100 pace just like this morning.

    Warm up
    400 free with snorkel
    4x100 free on 1.30
    4x100 kick with fins on 1.30 holding under 1 min
    6x50 holding 30 on 45
    100 easy

    Main set
    5x100 pull on 1.20
    200 easy
    20x50 holding 30 on 45 with open turn at 50
    200 easy
    5x100 pull on 1.20

    Warm down
    300 easy

    Total 4300

    I managed again to hold the 1min pace, but it was really tough. the open turns make it even harder to hit the time. I am sore tonight and will ice my shoulder again.
    Categories
    Swim Workouts
  14. Week 25 - Monday AM

    by , March 25th, 2013 at 10:11 PM (After a long rest)
    My coach got married on Saturday so this was an uncoached session. I ended up doing another Ptrick Brundage modified workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    16x75 free holding 45 on 1.10
    100 easy

    Main set
    2x(2x150 pull on 1.50, 6x50 fast on 1min, 2x100 pull on 1.30, 8x25 fast on 30, 4x50 on 40) holding 1min per 100 pace

    Warm down
    300 easy

    Total 4700

    I felt stiff and found it hard getting going on the 75s, but managed to hold 1min pace per 100 the entire practice. This is the fastest I have yet been able to hold for a long set.
    Categories
    Swim Workouts
  15. Monday, March 25, 2013

    by , March 25th, 2013 at 08:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Sunny, humidity at 71%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    200 FR as 2(50CU, 25RA/25LA)

    *Set 1*
    3x1000 FR on 2:00 rest, build effort by 200s to 800M pace effort
    #1 w/agility paddles-fins-snorkel
    #2 w/agility paddles-tube-buoy
    #3 no equipment, right into...
    4(6x50 on 1:15) Fast, *33s/32s
    ---200 BK
    ---200 BR as 25K/25Swim
    ---hot shower

    *Set 2*
    2x500 on 1:00 rest, even by 250, *6:40, 6:38, right into...
    2(6x50 on 1:20) w/fins *30-28

    Warm Down
    800 FR/BK EZ
    ---more hot shower
    Dryland band stretches 10 min

    Comments:
    After the great workout on Saturday, went to swim Sunday AM just as easy recovery but after 3000 meters my stomach was cramping and I was cold in the water. The rest of the afternoon and night I was in the midst of feverish stomach bug that eventually subsided by early Monday morning. Sleeping on and off along with consuming water almost non-stop helped me to feel much better in the morning to the point of trying to do the workout. Still must have been slightly warm as the water felt cold to me and I had no energy. I pushed the 1000s, 500s, 50s as best possible and then had enough to skip forward to the warmdown. Will see how tomorrow goes with a hopeful goal of being normal by Wednesday.
    Categories
    Swim Workouts
  16. Workout 03/25/13:

    by , March 25th, 2013 at 05:47 PM (Maple Syrup with a Side of Chlorine)
    Had a good weekend at work. My daughter arrive home safely from Philly and we saw her for a little bit Saturday night. Now her social calendar has her booked for the rest of the week! She was able to snag tickets for the Daily Show and will be going to NYC tomorrow with a buddy. I played basketball last night - total of ten guys and we played 5x5, which is tough in the small gym that we play in. Second game was 4x4 with a sub, then we played 5x5 for the last game. I was there for 2.5 hours!

    Today I was able to sneak out of work early enough to get a lunchtime swim:

    200 Fr/200 Bk/200 IM drill

    500 with snorkel and agility paddles
    1 x 50 kick
    400 RIM
    2 x 50 kick
    300 with snorkel
    3 x 50 kick
    200 back
    4 x 50 kick
    100 IM

    300 with snorkel
    200 Dolphin Dives in Deep then out
    (Solo/Rec/3100 yds/60 min)
    ----------------------------

    Felt good to swim today and the pool was not that crowded. More of a recovery workout again, as my legs are always fried after basketball, and included some socially kicking with one of my old age-group coaches. Bible Study was canceled for tonight, but I am going to meet up with one of the guys for coffee after supper to catch up. The rough plan is to double tomorrow, then swim Friday and Saturday.
    Categories
    Swim Workouts
  17. In Barbados, Sunday & Monday, March 24-25

    by , March 25th, 2013 at 05:46 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula, 10 min
    Wide grip lat pulldowns, 70 x 3 x 8
    leg extensions, 60 x 3 x 8
    low row, 70 x 3 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    long arm crunches, 2 x 50
    incline crunches w/25 lb DB, 2 x 15
    knee tuck jumps, 2 x 10
    bunny hops over bench, 25


    swim @ hotel pool


    300 EZ
    8 x 25 burst + cruise
    50 EZ
    5 x 50 AFAP breast + 50 EZ
    50 EZ
    5 x 25 AFAP free + 25 EZ
    50 EZ


    Swim/LCM @ Barbados Aquatic Center

    600 various
    8 x 25 UW + 25 EZ
    50 EZ
    5 x 30 burst + cruise
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    100 AFAP backstroke kick
    100 EZ
    100 scull w/paddles
    -- got out to reapply sunscreen
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    50 EZ
    100 scull w/paddles
    4 x 50 free @ 200 pace w/paddles
    50 EZ

    Total: 2650


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    Yesterday, I hit the gym for a short workout and took a dip in the hotel pool. The gym is quite primitive in terms of weights, but I made do. The pool is approx 20-25 yards long.

    Today, our whole crew ventured out to Bridgetown. With no GPS and actual address it was, er, rather challenging to find the long course pool. Having no sense of direction, I would never have found it myself. And driving on the left side of the road is no easy task! A masters swimmer was running the place, and gave me a Team Barbados t shirt. Apparently, the Red Tide team was here two weeks ago. The pool felt very very long. Long course 50s are like 75s for me, stroke count wise. Between my am romp in the ocean and long course swim, Im bushed. Fortunately, the view from our deck is stunning. Despite constant reapplication of sunscreen my face is somewhat burned.

    I may not workout tomorrow. We're on a catamaran/snorkeling expedition. .

    Updated March 25th, 2013 at 07:11 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. A struggly day

    Some days at the pool are all-fun-all-the-time, some turn out great once you drag yourself there, and some just seem a struggle from beginning to end. I had one of the last kind this morning. Besides still being painfully sore from Saturday’s 3-hour diving clinic, I had woken up way too early this morning, which gave me ample time to eat breakfast, get some work done, and get sleepy again just as it was time to head out the door. On the upside, I had an friend to share the workout with, and the pool was a decent temperature. This is what I managed:

    800 lcm warmup (400s, 200k, 200p)

    2.5 times thru:
    300 FR swim
    300 FR pull with paddles
    300 FR swim
    200 kick
    [The interval for these was 5:00 mostly, which wasn’t easy today. Somehow my triceps ended up being the sorest part of my body, and it took some willpower to find technique keys to focus on during the swims and pulls instead of simply saying “ow, ow, ow, ow” to myself on every stroke. (Plus I had done that during most of warmup, and it got old). I could just hear the voice of my ballet teacher, who likes to ask towards the end of excruciating barre excercises “You’re not feeling sorry for yourselves are you?” I decided to minimize the self-pity and find some good in this set by focusing on my head position when breathing and on using my legs during the swims.]

    400 warmdown + play

    I would have given a lot for a post-practice hot tub this morning. Alas, that’s not among Riverbank’s amenities yet.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -03/26/2013

    by , March 25th, 2013 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #4
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of 3. Descend only to 85/90%

    6 X 50 kick 1:10
    1 X 100 swim

    8 X 100
    odd: stroke @ 85/90% 2:15
    even: easy free/perfect stroke 2:00

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
  20. 03.25.13 - Monday workout

    by , March 25th, 2013 at 10:28 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Feeling much better today. Definitely had more speed than on Saturday.

    SCY

    600 Warm up

    4 x 100 - 1:30, 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45, 50 kick/50 swim
    3 x 100 - 1:20
    4 x 100 - 1:30; 25, 50, 75, 100 fly
    100 Easy
    Made 1:18 on the last 100 fly. Had Dave by about a half body length at 75 yards and somehow he caught back up on the last 25. I took a half-stroke a the wall while he glided in and out-touched me.

    4 x 100 IM - 1:45 (1:25, 1:20, 1:20, 1:20)
    3 x 100 - 1:20
    4 x 100 - 1:45; 25, 50, 75, 100 kick
    3 x 100 Pull - 1:20
    1:00 Rest
    4 x 100 - 1:15 (1:10, 1:10, 1:10, 1:07)
    Last 4 100s felt really good.

    8 x 25 - :30, Odds no breath, evens easy
    5 x 100 Kick w/ fins - 1st 25 Underwater SDK
    Rest
    200 Free Timed (2:15)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts