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Swim Workouts

  1. Non Sideways, Mon., March 4

    by , March 4th, 2013 at 07:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters /fins @ :40
    50 EZ
    4 x 50 free @ 200 pace @ 1:00
    50 EZ

    Main Sets:

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

    1 x 100 fast back w/fins @ 90-95%
    -- 54 high
    -- couldn't stay under nearly as much as usual (10/10/8/8 kicks)
    -- still not unhappy with time, I feared a 57
    250 EZ

    Did a modified main set from Workout #5 in the HIT forum: http://forums.usms.org/showthread.ph...-10-March-4-10

    3 x (5 x 50 + 100 EZ) w/fins
    R1 = dolphin & fly, R2 = evil, R3 = flutter kick w/board
    1 = 12.5 burst + cruise @ 1:15
    2 = 15 m burst + cruise @ 1:15
    3 = 25 AFAP + 25 EZ @ 1:30
    4 = EZ @ 1:30
    5 = 50 AFAP @ 1:30
    100 EZ @ 2:00

    100 EZ

    4 x 25 w/chute & agility paddles (2 front scull, 2 double torque drill) @ 1:00
    :30 RI
    4 x 25 fast breast w/chute & agility paddles @ 1:15
    100 EZ
    4 X 25 free w/chute & agility paddles @ 1:00
    100 EZ

    Total: 3350


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

    I think, finally, that this qualifies as an actual HIT workout rather than the sideways easy speed training I've been attempting to do. CO2 tolerance is still awful. I'm going to have to give that a few weeks. Tomorrow, I will hit the gym and maybe do some EZ kicking with my MF.

    I'm going to train hard through next Tuesday and rest 3 days for the Albatross meet. I already scratched the 100 IM and am signed up for all 4 50s and maybe a relay or two at the end. That's all I can wrap my brain around right now. The 50s are oddly spaced. 50 back & 50 breast are 30 minutes apart and 50 fly & 50 free are 30 minutes apart with a vast chasm of time inbetween.
    Categories
    Swim Workouts
  2. Monday, March 4, 2013

    by , March 4th, 2013 at 06:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp 62
    LCM pool at 83, 98% water clarity.
    Sunny skies, humidity at 51%

    Warm up
    200 FR DPS
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
    4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s

    *Set 1*
    20x50 FR on :45, w/snorkel
    *33s,32s,31s
    ---300 BK DPS-6 Swim

    *Set 2*
    5x100 FR on 2:00
    *1:04, 1:03, 1:03, 1:03, 1:03...right into
    8x50 FR on 1:00 w/fins; best possible average
    *28, 27, 27, 27, 27, 27, 27, 27
    ---300 BK as 25K,25Swim

    *Set 3*
    20x50 FR on 1:10
    *29s, 28s
    ---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)

    *Set 4*
    5x100 Free on 2:10 w/agility paddles, fins;
    *56, 56, 56, 56, 55...right into
    8x50 Free on 1:10 w/agility paddles, fins;
    *27, 26, 26, 26, 25, 25, 25, 25
    ---400 FR Steady State w/snorkel, agility paddles, fins

    *Warm Down*
    600 Swim as 100BK, 100FR
    15 min dryland bands/stretches

    Comments:
    Did not swim Sat or Sun due to relatives visiting for the weekend, and the cold weather closed the public pools much of the time. Today I did 4 of 6 quality sets but running out of time skipped the last two sets. FGCU LCM pool was warm again due to pool covers with heater on all weekend.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -03/05/2013

    by , March 4th, 2013 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    16 X 25 fast :30--all choice
    1 X 100 swim

    1 X 100 broken @ race pace
    1 X 100 easy
    Four rounds. fast 100 broken :10 @ the 50.
    Complete each round on 6 minutes

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  4. Mon Mar 4th, 2013 SCY

    by , March 4th, 2013 at 12:36 PM (Ande's Swimming Blog)
    Mon Mar 4th, 2013 SCY

    Swam Fast Friday, didn't on Sat & Sun
    Need to lift today

    Nice thing about championship season for the college teams is only a few train in the morning, so our schedule is 6:30 - 8:00 & regular for a while

    Whitney Coached
    6:30 dove in around 6:35
    SCY UT Swim Center main pool, center course
    Swam with Jim, David, & Pat
    Beside Ned & Larry


    Warm up
    went around 600

    Main Set

    12 x 150 fr on 2:15
    01 - 04 50 strong, 100 mod
    05 - 08 100 strrong, 50 mod
    09 - 12 150 strong

    200 easy

    12 x 100 fr on 1:30
    01 - 03 25 strong, 75 mod
    04 - 06 50 strrong, 50 mod
    07 - 09 75 strong, 25 mod
    10 - 12 100 strong

    200 easy

    assigned 12 x 75 k with fins, i didn't use fins and got out early to talk with Eddie


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  5. Sunday, Mar. 3

    by , March 4th, 2013 at 10:41 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40-:45
    50 EZ

    Main Sets:

    4 x 50 free w/agility paddles @ 1:00, descend to 200 pace
    50 EZ

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

    2 x through:
    25 AFAP + 75 EZ
    50 AFAP, break :10 @ 25 + 150 EZ
    75 AFAP, break :15 @ 25s + 175 EZ
    R1 = dolphin kick on back, stay UW 15 M on 50 & 75
    R2 = breast

    3 x (25 AFAP free w/fins + 75 EZ)
    -- 10s

    8 x 50 smooth DPS back w/agility paddles @ 1:00
    100 EZ

    Total: 3600


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

    I braved the Rec Center yesterday afternoon and it was a total mosh pit as expected. I did manage to get half a lane the entire time. My new pet peeve: parents who seem to think it's OK to have their kid jump in and play in a lap lane being split by two adults. wtf

    Still not 100%. My belly DPK has worsened after neglect. And I haven't tried my new backstroke start since the first week in Feb. I had better get some of those in before my meet March 16.
    Categories
    Swim Workouts
  6. 03.04.13 - Monday workout

    by , March 4th, 2013 at 09:23 AM (Pete's swim blog)
    Swam w/ Dave and Danny. Ray, Keith and Dave swam next to us. We should have done their workout.

    Swam about 600 yds w/ the kids Sunday.

    SCY

    600 Warm up

    4 x 100 - 1:25, 1st 25 fly
    4 x 100 - 1:30, 1st 50 fly
    4 x 100 - 1:35, 1st 75 fly
    4 x 100 fly - 1:40 (made 1:21 on last one)
    100 Easy
    I'm not sure if I've ever made this set before but I've never held 1:30s and then knocked off a 1:21 at the end. My fly has definitely improved a lot over the last few months.

    4 x 75 - 1:00
    1 x 75 fly - 1:05, 3 x 75 free - 1:05
    2 x 75 fly - 1:10, 2 x 75 free - 1:10
    4 x 75 fly - 1:15
    50 Easy

    4 x 75 kick - 1:15
    1 x 75 fly kick - 1:15, 3 x 75 kick - 1:15
    2 x 75 fly kick - 1:20, 2 x 75 kick - 1:20
    4 x 75 fly kick - 1:25
    Abs are pretty sore now. I couldn't make 1:15 fly kick but I caught up before we did 1:20s.
    200 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  7. I really need to work out the knots in my back

    by , March 4th, 2013 at 07:27 AM (Mixing it up this year)
    My shoulders are hurting but I can tell where the knots are and they are in my back as usual. I need a good deep tissue massage with some ART.

    500 free every 4th lap streamline kick
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, strapless paddles and bouy
    10x50@1:00 breast pull w/zoomers
    300 breast kick
    8x25@:45 breast went 27,26,27,26,25,26,25,24
    3x100@1:45 free w/snorkle
    200 free drills

    Total 3000 yards
    Categories
    Swim Workouts
  8. 03.02.13 - Saturday workout

    by , March 2nd, 2013 at 07:13 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Brandon and Mary. I worked on a friend's car last night which involved manipulating a 30lb vice for about an hour or so. Felt like lifting weights... except it probably had no swimming value. I wasn't sore this morning but after the 500 pull, I just couldn't recover.

    SCY

    400 IM Easy
    300 Pull
    200 Kick w/ fins
    100 IM Drill

    500 Pull negative split - 6:00 (5:37 -> pretty much wasted after this)
    1 x 100 IM - 1:40
    400 Pull negative split - 5:00 (4:40ish)
    2 x 100 IM - 1:40
    300 Free negative split - 4:30 or so (I think I had dropped to about 3:45)
    3 x 100 IM - 1:40
    200 Free negative split - 3:00
    4 x 100 IM - 1:40
    100 Free negative split - 1:30
    5 x 100 IM - 1:40
    Started great but I overdid it on the first one. 5:37 is my meet time so even if this was pull, it was going a bit fast to start a 3000 yard set.

    2 Rounds of:
    4 x 75 kick w/ fins - 1:15
    100 kick w/fins AFAP - 2:00

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  9. Saturday 3/2/13

    Saturday 3/2

    PM only SCY

    500 swim
    6x100 @ 1:40 k/sw/dr/bld

    3x100 @ 1:15 1 PINK/2 RED

    6x50 @ 1:00
    odd: 25 under H2O/25 build to FAST
    even: FR 4/6/2 turns

    25 FAST dive
    75 EZ

    Total: 1800
    Categories
    Swim Workouts
  10. Worktout 03/02/13:

    by , March 2nd, 2013 at 03:36 PM (Maple Syrup with a Side of Chlorine)
    Day two of "way too busy weekend." Preston and I went to a friend's church for a men's breakfast this morning. I made crepes that added to the pancakes, eggs, and other goodies, and we heard a strong message from the Courageous movie folks via dvd that challenged us to not neglect our responsibilities to our family, always a timely reminder. Had a small turnout at masters practice this morning, but the water was warm (85) so I took it easy on 'em

    I managed to get in today as well:
    200 Fr/200 Bk/200 IM drill
    10 x 100 with snorkel:
    - odds = kick with board on 1:50
    - evens = Fr swim with agility paddles on 1:30

    1 x 50 EZ
    1 x Noah's Ark with pull buoy
    1 x 50 EZ

    5 x 50 FR on base (:40) with snorkel
    - last one, fast one = :26
    1 x 50 Bk float
    5 x 50 Bk on base(:45)
    - last one, fast one = :31
    1 x 50 Bk float

    200 loosen - dolphin dives in deep with snorkel
    (Solo/Rec/3000 yds/55 min)
    --------------------------------------------

    Busy at the Rec on the weekends. There were 6 in the fast lane when I got there, but it thinned out after I finished the first snorkel set. After the Ark I was going to do the "build a 200 IM" set that I love so much, but realized I would not be able to finish it, so went with the pace 50's and felt strong.

    Now I only have three more obligations today, then tomorrow four things on the to-do list, one of them swimming.
    Categories
    Swim Workouts
  11. Distance, distance, distance

    by , March 2nd, 2013 at 09:11 AM (Mixing it up this year)
    Swam at the CCAC today. Long course distance day yeah.

    500 free
    500 free kick w/zoomers
    1500 free w/strapless paddles, buoy and snorkel in 25:12 not terribly good but the snorkel actually restricts my lung capacity
    300 free kick w/zoomers
    200 free EZ

    2500 meters
    Categories
    Swim Workouts
  12. Friday 3/1/13

    Friday3/1

    PM only SCY

    500 swim
    5x100 @ 1:40 k/sw/dr/bld

    16x25 @ :30 swim w/ strapless paddles + fins
    8 - BR 3 w/ FL kick working on catch/1 w/ FRkick FAST
    8 - FL 3 w/ FR kick working on catch/1 FAST

    100 EZ

    Total: 1500

    Kept it short today because I had limited time between swimming ending and diving beginning.

    Updated March 3rd, 2013 at 09:55 PM by Calvin S

    Categories
    Swim Workouts
  13. Friday, March 1, 2013

    by , March 1st, 2013 at 06:21 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 74, pool at 77
    Cloudy sky with humidity at 75%

    Warm Up
    500 FR ABPT
    250 FR Kick/bd, build 100-100-50

    *Set 1*
    1200 FR w/snorkel-agility paddles
    as 4(100 k/scull, 100 CU, 100 Swim)

    *Set 2*
    250 DK/bd
    300 FLY as 3(50 DK/scull, 50 Swim) w/snorkel
    300 FLY as 8(12.5/RA, 12.5/LA, 25/Strong)

    *Set 3*
    250 BR-K/bd
    8x25 BR on :20 count

    *Set 4*
    4(4x25 Strong on :40 RI, 1:00 Rest)
    a round each of FLY, FR, FLY, FR

    Warm Down
    300 FR ABPT

    Comments
    The session today was supposed to be at FGCU with six quality sets. However that was replaced by a higher priority when my daughter woke up at 5am with stomach cramps, nausea, and could not even keep a sip of water from coming back up. Things settle down a bit after the doctors visit which confirmed her second stomach virus this year. Later when my son arrived home from high school, I walked down to the community pool to do a few laps.
    Categories
    Swim Workouts
  14. Friday, Mar. 1

    by , March 1st, 2013 at 04:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 25 shooters w/fins @ :45
    8 x 50 @ :15 RI
    odds = front scull
    evens = free
    50 EZ

    10 x 25 burst + cruise @ :45-1:00
    100 EZ
    1 x 25 AFAP free + 75 EZ
    4 x (4 x 50 w/agility paddles & fins) @ 1:00
    1 = back
    2 = breast
    3 = free
    4 = EZ kick w/board
    50 EZ

    Total: 2050


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

    Took yesterday off. Still hacking and finding it hard to sleep. I was due for a magnesium injection today and talked briefly with my thyroid doc. She says I mostly likely have a flu virus and that the cough may last up to 6 weeks. She was glad I hadn't been taking cough suppressants.

    I'm not sure I've had a worse month of training in my masters career. Right now, I don't feel like I have an ounce of sprint conditioning or hypoxic tolerance left. I may not go to Indy. I may just re-boot and focus on LCM Zones at the end of June. There's just not much time left in the SCY season and I basically missed a very key month of training. Fortunately, there are always more meets and more seasons in masters.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -03/04/2013

    by , March 1st, 2013 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    1 X 200 kick 4:15 -

    10 X 50 kick
    5 on 1:05
    5 on 1:00
    1 X 100 swim

    4 X (3 X 100
    #1 swim fly on 1:50
    #2 back on 1:50
    #3 breast 2:20

    5 X 300 freestyle pull 4:15
    #1 cruise
    #2-3 negative split
    #4-5 200 cruise/100 fast

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  16. Workout 03/01/13

    by , March 1st, 2013 at 10:43 AM (Maple Syrup with a Side of Chlorine)
    Short workout today:

    200 Fr/200 Bk/200 IM drill

    1000 swim, alternating 100 kick with 100 swim

    150 loosen and out
    (Solo/Rec/1750 yds/30 min)
    ---------------------------

    Busy two days at work, too tired to get up for early swim today. Hopped in to loosen out after dropping my son off at school. This weekend is like a summertime weekend, with lots of things planned. Will coach tomorrow and plan to get in myself Saturday and Sunday as well.
    Categories
    Swim Workouts
  17. 03.01.13 - Friday workout

    by , March 1st, 2013 at 09:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. Pretty nasty set today. Starts off innocent enough but hits hard at the end. Made for a long workout as well. Seems like last time we did this, we only did 2 rounds.

    SCY

    600 Warm up

    3 Rounds of:
    * 100 Kick fly - 2:00, 100 IM - 1:40, 100 Free - 1:20
    * 25 fly - :40, 50 Pull - :40, 25 fly - :40
    * 100 Kick bk - 1:55, 100 IM - 1:35, 100 Free - 1:15
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40
    * 100 Kick free - 1:50, 100 IM - 1:30, 100 Free - 1:10
    * 25 br - :40, 50 Pull - :40, 25 br - :40
    * 100 Kick br - 1:45, 100 IM - 1:25, 100 Free - 1:05
    * 25 fr - :40, 50 Pull - :40, 25 fr - :40
    * 50 Easy between rounds
    Shooting to make the 1:05 but never quite got there. Made 1:07 on the first two rounds. 1:10 on the last one. I rearranged the kick so that my strongest one was on the shortest interval. That didn't seem to help.

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  18. Long Course and the Friday Flyer returns

    by , March 1st, 2013 at 08:14 AM (Mixing it up this year)
    I did have to share the lane with a manatee and 2 boys from Swim Atlanta. Lucky for me their warmup was during my main set and they stayed with my interval for their first swim then I followed them as I warmed down. The only issue was the manatee we had to swim around. My kick with zoomers was way faster than his swim.

    500 free
    500 free kick w/zoomers
    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:45, 3:32, 3:30, 3:30 my last one was on 4 min instead of 4:30 due to location of the manatee
    300 free w/snorkle, strapless paddles & bouy
    4x50@:55 w/snorkle, strapless paddes & bouy

    warm down with the boys for them it was warm up
    2x50@:55 free EZ
    8x25@:35 free EZ
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  19. Thursday 2/28/13

    Thursday 2/28

    PM only SCY

    500 swim
    10x100 @ 1:40
    odd: kick/bld
    even: drill/bld

    2x (RD1: FR, RD2: 50 FR/50 BR)
    3x100 RED
    RD1 @ 1:10
    RD2 @ 1:25
    2x100 V.S. by 50
    RD1 @ 1:15
    RD2 @ 1:30
    1x100 FAST
    RD1 @ 1:20
    RD2 @ 1:35

    8X25 @ :30 V.S.

    4x @ 4:00
    100 FAST
    100 EZ

    4x200 @ 2:30 opposite fin/opposite paddle (switching sides after 2)

    50 EZ

    Total: 4150
    Categories
    Swim Workouts
  20. Thurs, Feb. 28, 2013 5:00-6:00 at the Y

    by , February 28th, 2013 at 10:26 PM (Fast Food Makes for Fast Swimming!)
    Finished up my month of February with 125,750 Yards in 25 sessions (Avg. of 5030 per session). I did enter into the February Fitness Challenge sponsored by the Tualitan Hills Barracudas Masters team in Beaverton, Oregon...and having my FLOG available was very very handy for this.

    My (production needed) 10 hour days at work are killing me, and will be killing me for the next week too. I have to be awake at 3:30am to be at work for a 4:00am start time. I'm SOOOOOOO lucky that I'm the head mechanic and I GET TO come in at the beginning to get the line turned on and everything set up for production. Makes for a really crummy day when I'm running on 5 hours of sleep or less after my normal evening swim time slot. My muscles just hurt tonight and I was sluggish. I blame it on the lack of sleep for sure.

    I did tonight's workout on my own in the YMCA lap lanes, as my team is off tonight with their Champs meet weekend starting tomorrow. I just did a simple workout, acting more like a lap swimmer than a swim teamer. Shared a lane with a tri-guy in training for the spring/summer season.

    Warmup:

    300 Free
    500 Free Pull
    200 Streamline Kick on back
    (1000/1000)

    10 x 50 SDK w/ short fins @ :45 (:40s)
    :20 rest
    10 x 50 Free Pull @ :40 (:33-35s)
    (1000/2000)

    3 x 200 Free @ :30 rest after first one, :15 rest after the second one
    Went 2:25, 2:20, 2:20
    1:00 rest
    4 x 100 Free @ 1:25/1:20/1:15/1:10 (held 1:07-08)

    200 EZ
    (1200/3200)

    4 x 100 IM @ 1:40 (went 1:12-1:15s)
    (400/3600)

    400 Free/Back at random EZ

    -------------------------------
    4000 Yards in 1 hour