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Swim Workouts

  1. 08.27.12 - Monday workout

    by , August 27th, 2012 at 09:02 AM (Pete's swim blog)
    Swam w/ Roger, Danny, Dave, Dave and Ray. Knocked out a lot of yardage pretty quick today. Not quite as stiff and sore as I usually am on Mondays. Saturday, I showed up to my team's U16 soccer game expecting to relax on the sidelines and manage substitutions. When I got there, the other coach came over and said "uh coach... are any of your parent's referees?" I told her no but I am a referee and if she didn't have a problem with me being a ref, I'd do it. The biggest problem I had was that I wore flip-flops to the game and they weren't going to be suitable for running. So, I ended up reffing the first half barefoot. I handed the team over to one of my players (and a "responsible adult") who had broken his arm last week. He did an awesome job as a coach calling in subs and making sure everyone was in the right place. The team played better than I've ever seen and they won convincingly.

    Last night I played in our weekly short sided games. Last week I did a lot more scoring. This week, we had more younger ex-college players show up. Not quite as much scoring on my part but plenty of running. I learned a lot. Hopefully I can find a way to pass it along to my U16 team.

    Here's today's workout:

    600 Warm up

    4 x 125 Free - 1:45
    1:30 Rest
    3 x 500 Free - 7:30 (6:17, 6:17, 6:12)
    100 Easy
    I seem to be able to get to the 1:15 pace w/ my drag suit but not a lot faster. I'd like to get down to 1:12s.

    5 x 200 - 3:00
    * Odds IM (2:45-2:50)
    * #2 50 Kick/75 Free
    * #4 50 Pull/50 Kick
    100 Easy

    4 x 50 - 1:00 IM Order

    200 Cool down

    (4200 Total)
    Categories
    Swim Workouts
  2. Saturday, August 25, 2012 Gil Young Meet Results

    by , August 25th, 2012 at 11:14 PM (Fast Food Makes for Fast Swimming!)
    Well, it was about as I had expected. Since I went into the meet with no expectations, I came out with the "no results" that I expected.
    I was 80% sure earlier in the summer that I wouldn't even sign up for this event at the end of the summer on the pure fact that I know I'm not in shape for it at the end of summer. Well, on the final day of online entries I asked my wife if she wanted to go to Portland to visit the grandparents and my sister for the weekend (and let me swim on Saturday evening). At least I swam which was fun, even if it wasn't anywhere near my top performances.

    Long Course Meters:

    200 Free - 2:16.35 entry - went 2:17.21
    This was probably my best overall swim of the day, because it was first. Still 3 seconds slower than start of summer.

    100 Breast - 1:24.35 entry - went 1:26.40
    This was 5 heats after the 200...I felt good for the dive, pullout, first 5 strokes, and then I needed the wall for my next pullout. Oh yeah, this isn't SCY! I died.

    200 Medley Relay - We had 3 of us from our LMSC team - Hydropower Masters. We talked about doing a dedication relay in honor of Peony Munger who is my teammate who has been battling pancreatic cancer for the past year. Well....she's coming down to her final days now, and we swam this relay for her. A 4 x 50 Fly Relay. I know it's nothing compared to the miles and miles of butterfly workouts she's done over the past 6 years in masters workouts, but it was all about her. I ended up swimming the first and fourth legs of the relay, and Margaret Hair and Cynthia Clutter were my other two teammates for the relay. It was fun.

    200 Back - entered 2:44.35 - went 2:45.38
    Hmmmm...my vote for all time worst event ever in long course

    100 Fly - entered 1:05.99 - went 1:06.78
    semi pleased with this event. There was a good race next to me with Dennis Baker winning in low 1:03, and That Guy a 1:04 mid. Congrats to both of them!

    200 IM - entered 2:33.35 - went 2:39.02
    The only good part of this race was the final 50. Basically because I was almost done with my day! I looked right (my breathing side) and there was no one to race. I looked under the laneline to my left (with no breath) and saw my competition about 2 bodylengths ahead of me. Apparently this is impossible to do according to Rowdy Gaines in his Olympic coverage, but I had no problem seeing my competition on my non breathing side.
    Well, about 15 meters from the end of the race I looked again and I was at the guy's hip, so I poured it on to the finish. Ended up touching him out my 0.2 seconds.


    Glad the meet is over...I'm wiped out. Now it'll be time to relax, visit with family, and get to bed at some time. We're planning on driving to the Oregon coast tomorrow with the kids, getting lunch and stuff, and then returning the long drive home to Wenatchee. It'll be at least 9 hours of total driving tomorrow. And yes, I'll have my wife take over at some point of the drive!


    And I'm glad LCM season is over for me. Bring back the short pools!! Oh crap! I have an OW event in 2 weeks.
  3. Friday, August 24, 2012 5:30pm at the Y

    by , August 24th, 2012 at 10:12 PM (Fast Food Makes for Fast Swimming!)
    Prep for the LCM meet tomorrow (or maybe not so preppy)

    Warmup:

    2 x 100 Free @ 1:30 (1:11s)
    stopped to talk with the diving coach from the high school team who was there way back when I was in high school. He's a very positive encouraging guy.

    Jared came in at this point, and we "warmed up":
    4 x 100 Free @ 1:30 (1:06-1:07s) more of a race

    1 x 500 Free Pull (went 5:58)

    8 x 75 Flutter Kick w/ board @ 1:25 (went 1:20-1:23s)
    --basically this was a straight 600 kick.

    100 Free EZ

    Main:

    5 x 100 (25 Fly, 75 Free) @ 1:20 (went 1:11-1:14s)

    100 EZ

    That Guy's Timed Swim Challenge Of The Week (100 Back - 1:04 )

    went 1:09 (did 11/7/4/3 SDKs by 25s)
    respectable at least

    100 EZ and taper time for the meet tomorrow.

    ------------------------
    2600 Yards


    Order of Events tomorrow:

    400 Free (will warmup while this event is in the water- no more than 3-400 meters)
    my philosophy: limited practice time over the summer, limited energy...why waste it here?
    200 Free - swimming it
    100 Breast - swimming it
    50 Fly - NOPE
    200 Medley Relay - I'm sure the Oregon Masters Relay Record Smashers will be at it again
    400 Medley Relay - Ditto
    200 Back - swimming it
    50 Free - NOPE
    100 Fly - swimming it
    200 IM - swimming it
    200 Free Relay - happy I don't have to sit thru these
    400 Free Relay - this too
    800 Free Relay - same here


    Shouldn't be too bad, until the death by Dennis Baker's outboard motor wake in the 100 Fly.

    Updated August 25th, 2012 at 08:44 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  4. Friday 8/24/12

    Friday 8/24

    AM only LCM

    500 swim
    500 pull w/ buoy + paddles (1x25 of each 100 scull)
    300 kick w/ fins + board

    200 IM kick @ 4:00
    200 IM drill @ 3:30

    4x200 @ 3:30 100 STRK/100 FR (IM order)
    4x200 @ 3:00 opposite fin + opposite paddle smooth FR

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/28/20122

    by , August 24th, 2012 at 05:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We may be closed Monday depending on the hurricane. If so we will do this workout on Tuesday.

    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 descend 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick-descend- 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75-1 of each stroke- 1:15
    Four rounds

    1 X 200 free 3:00 3:00 3:00
    4 x 50-descend- :40 :50 1:00
    Three rounds. Round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  6. Friday, Aug. 24

    by , August 24th, 2012 at 05:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    6 x 50 fly drills @ 1:00-1:10
    50 EZ

    Speed Sets:

    10 x 25 burst dolphin kick on back with fins @ 1:00

    10 x 25 burst dolphin kick on back, no fins @ 1:00

    100 EZ

    4 x (50 AFAP w/fins + 100 EZ)
    fly, 23 mid
    fly/back, 24 low
    back/breast, 26
    dolphin kick w/board, 25

    100 EZ

    Total: 2550


    ++++++++++++++++++++++++++++

    Met with Speedo today. The poor boy is recovering from a nasty cold/bronchitis and couldn't do much. But it was very nice to chat and catch up. He swears he's not retiring from swimming despite loving mountain biking and trail running.

    Will do some rehab exercises and stretching tonight. Gym + yoga is on deck for tomorrow.
    Categories
    Swim Workouts
  7. 08.24.12 - Friday workout

    by , August 24th, 2012 at 08:51 AM (Pete's swim blog)
    Swam w/ Kyle and Dave. Pretty light turnout but we had fun anyway. That is if by "fun" you mean 200 timed fly.

    SCY

    600 Warm up

    4 x 300 - 4:30 Descend (4:00, 3:50, 3:44, 3:40)
    50 Easy
    Couldn't stay with Dave on the last one of these. Drag suit just got to me and I was ready to throw up after 200 yards.

    20 x 50 - 1:00
    (2 x IM order, IM order kick; 1 x IM Order down, IM kick back)
    50 Easy

    3 x 300 - 5:30 100 Stroke/100 Kick/100 Pull
    100 Easy

    200 Timed stroke - (Fly 2:50)
    Felt smooth and easy for 50 yards but I was still losing ground to Dave. At 100 yards, I was hurting but still able to keep going. After that, it was all pain. Thought about stopping at 150 but I gutted it out. For me, 2:50 is a really good drag suit time. It's less than 15 seconds off my meet time.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  8. Thursday 8/23/12

    Thursday 8/23

    PM only LCM

    500 swim
    3x200 @ :10 rest pull w/ paddles + buoy + snorkel
    500 kick w/ fins + board 250 FL/250 FR
    4x100 @ 1:30 D1-3, hold 4
    100 EZ

    kick w/ fins:
    200 @ 3:00 build each 100
    3x100 @ 1:30 D1-3
    4x50 @ 1:00 odd fast/even cruise

    3x100 @ 1:45 cruise
    3x200 @ 3:30 strong
    9x50 @ 1:00
    3 fast
    1 EZ/2 fast
    2 EZ/1 fast

    150 EZ

    Total: 4300
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -08/24/12

    by , August 23rd, 2012 at 04:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds.
    50's: odd: fast even: easy
    #4 50 is on 1:30
    Choice. IM'ers should go 1 round of each.

    10 X 150 free 2:15
    1-5: swim 100 moderate/50 fast
    6-10: negative split

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  10. Wed. & Thur., Aug. 22-23

    by , August 23rd, 2012 at 04:09 PM (The FAF AFAP Digest)
    Wednesday:

    Drove to pool and it was closed for two weeks. Did not have enough time to drive to Oak Marr to swim before dr. appt. After doing some research on elbows and coritsone and acupuncture, I decided to forego another cortisone shot (I can deal with the short term pain) and try acupuncture instead. Here is a sample summary on acupuncture for tennis elbow:

    ACUPUNCTURE:
    A consensus statement from the National Institutes of Health states that study results are promising enough to consider acupuncture as an appropriate option for the treatment of lateral epicondylitis.24 However, conflicting evidence exists, and recommendations for or against this therapy cannot be made. Two systematic reviews and one meta-analysis found that acupuncture leads to short-term (three days to two months) pain reduction.15,20,25 Two additional systematic reviews acknowledge that acupuncture might provide short-term benefit, but they conclude that there is insufficient evidence on the use of acupuncture for the treatment of lateral epicondylitis.7,26


    The doc prescribed the nitro patches again and I will use those for at least 12 weeks. The theory is that they dialate the blood vessels allowing blood to get to the injured tendon more easily and increase fibroblastic activity. Bracing for a few days of headaches, which will hopefully be short-lived as they were last time.

    Went to bikram yoga at 6:00 pm. One of the most packed classes I've ever been in. I thought August was a huge vacation month here? Saw a fellow swimmer from Reston Masters. Unfortunately, I had one of the heat nazi instructors. Between that and the crowds, the last 20 minutes were excruciating. I wish the shorter Vinyassa classes were at better times for me.



    Thursday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    4 x 50 caterpillar fly drill @ 1:10

    Main Sets:

    16 x 50 rotating IMs @ :50-1:00
    50 EZ

    20 x 50 kick @ 1:00
    -- I slightly modified a kick set from Workout #3 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21245"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (5 x 50 kick) w/fins @ 1:00
    1 = fast @ 100 pace
    2 = EZ
    3 = 25 UW + 25 EZ
    4 = 25 AFAP + 25 EZ
    5 = EZ

    Round 1 & 2, SDK on back = 22 double shooter, 9 AFAP 25
    Round 3 = dolphin kick w/board, 26 high, 11
    Round 4 = flutter kick w/board, 26 high, 11

    6 x 25 w/parachute @ 1:00

    100 EZ

    Total: 3150


    Acupuncture, 40 min


    ++++++++++++++++++++++++++++

    I was pretty beat in the water after bikram last night. Still, I felt like I got a decent kick set in. Tomorrow, I'm meeting up with MB Speedo. I'm glad he hasn't decided to change sports completely ... at least yet.

    I missed the entry deadline for the MD Senior Olympics on Sept. 9 while I was on vaca, and don't feel inclined to pay a $60 late registration fee. Jimby is coming down Sept. 8 to swim in a MD Swim Series LCM meet in Baltimore at a decent pool. It's outside, but perhaps I'll accompany him and do a couple 50s for a sprint workout. It just starts very very early ... http://www.usms.org/comp/event.php?M...0120909NBACLCL

    Looking forward to my girls going back to school after Labor Day. I find it hard to focus on workouts during the summer.
    Categories
    Swim Workouts , Yoga
  11. 08.23.12 - Thursday workout

    by , August 23rd, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Roger, Sam and Ray. Another challenge day. Swam in my Yingfa jammer. Made a big difference. Three more weeks and we get to 10x100 IM on 1:25.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 IM/Free
    2:00 Break
    7 x 100 IM - 1:25
    100 Easy
    Held 1:19-1:20. Fly was falling apart slowly but I was holding on ok. Should be fine for 10 of these if I back off a little on the first couple.

    9 Minutes - Free, 1 breath per 25 yards. Rest and breathe on walls as much as needed. Made 600 yards.

    4 x 100 - 1:40, 50 Kick/50 Stroke. Use every kick and stroke once.

    10 x 150 - 2:30 Stroke/Kick/Pull.

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  12. Wednesday, August 22, 2012 at the Y

    by , August 22nd, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    Had similar chaos today at the YMCA pool, with the swim team using three of the lanes, and then having two lanes open for lap swim, and the other 1 lane space for a swim lesson group. It all worked out well this time, since we knew what to expect. This will be going on for about two weeks like this until the hours get changed around again.

    Swam with Jared

    Warmup/Getting into it:

    5 x 100 Free @ 1:30 (1:09s)
    5 x 100 Free @ 1:25 (1:08s)
    5 x 100 Free @ 1:20 (1:07-8s)

    Our warmup was an undetermined amount when we started. Jared just said 100s, and I went. After 3 of them I asked him how many he wanted to do...he then said "let's do 5 @ 1:30, 5 @ 1:25, 5 @ 1:20." OK, no problem with me. Well...as we started the 1:20s, he was cursing himself for suggesting it. I was having fun with it.


    100 IM semi-strong but with a relaxed tempo

    10 x 50 Flutter Kick w/ board @ :55 (:45-:49s)


    Free Pull w/ paddles Set: (1500 set)
    2 x 50 (on each of the following) @ :55, @ :50, @ :45, @ :40, @ :35
    Jared got out here...I kept going - staying on interval:
    2 x 50 @ :50, @ :45, @ :40, @ :35
    2 x 50 @ :45, @ :40, @ :35
    2 x 50 @ :40, @ :35
    2 x 50 @ :35

    100 EZ and out

    -------------------------
    3700 Yards

    I had fun with the final pull set. Rock n roll taper mode for sure since I have the LCM meet on Saturday. Most yardage I've done in a while, but I was feeling great so I went with it.
  13. Workout 08/22/12: OW

    by , August 22nd, 2012 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    I got goosed tonight! Goose Pond in Lee, MA, that is.



    Numbers and words tonight for a change ...
    - 1.57 miles completed in 54:21, which you can view here.
    - 39 fish and numerous large rocks viewed while swimming.
    - 12 total swimmers, 10 with orange safe swimmer buoys, 1 wife and 1child joined in the fun.
    - 1 great post-swim potluck: 2 chicken choices, 3 veggie plates, 9 various salads, 2 chip offerings, 1 box of wine or homebrew beer from a growler, 1 tin of brownies.
    (My contribution included: 2 eggplants and green peppers, 4 tomatoes, and parsley from our garden, plus 3 potatoes and other spices, simmered into a great summer stew)
    - 100 miles round trip (145 minutes total) on my motorcycle for 1 excellent swim.
    - Now time for 800mg of ibuprofen, and some rolling around on 1 tennis ball before
    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  14. Wednesday 8/22/12

    Wednesday 8/22

    AM only LCM

    500 swim
    400 pull w/ buoy + paddles
    100 kick w/ fins

    All kick FR w/ board:
    4x25 @ :40 FAST
    25 @ :40 EZ
    4x25 @ :40 FAST
    25 @ : 40 EZ
    5x25 @ :40 FAST
    25 @ :40 EZ
    200 50 cruise/50 FAST

    20x50 smooth FR
    5 @ 1:00
    5 @ :55
    5 @ :50
    5 @ :45
    400 EZ

    Total: 3000
    Categories
    Swim Workouts
  15. Wednesday August 22nd - AM Swim

    At home with Susan.

    Warm-up (1200)
    2 x 200 @ 3:15
    2 x 200 @ 3:15, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Set I (2500 / 3700)
    This is a minor modification of pwb's [ame="http://forums.usms.org/showthread.php?t=21247"]Workout #2[/ame] from this week's High Volume Workouts

    5 x
    * 1 x 400 @ 6:00, 5:50, 5:40 5:30, pull w/buoy only, descend slightly (went 5:22, 5:20, 5:16, 5:15, 5:12)
    * 1 x 100 @ 2:10, kick w/board, dolphin - breast by 25

    Set II (500 set / 4200 total)
    4 x 25 @ :40 flutter kick w/fins and board, odds easy, evens AFAP
    3 x 50 @ :50 dolphin kick with mono fin on stomach
    3 x 50 @ :50 dolphin kick with mono fin on back
    4 x 25 @ :45 underwater SDK w/fins

    Wrap-up (300 / 4500)
    8 x 25 @ :40 no-breather
    100 easy

    ** 4500 **

    As expected, my arms and shoulders were tired today but surprisingly there weren't sore (yet?). My times on the 400s weren't exactly fast but they weren't terrible either.

    I used the monofin for the first time in a while. The last time I used it I got blisters that took weeks to heal because they were on the joints of my first two toes, so today I put some Bodyglide on those parts of my feet and didn't have any problems.

    Updated August 22nd, 2012 at 05:53 PM by eric.carlson

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/23/12

    by , August 22nd, 2012 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 200 3:00 3:00
    Two rounds, round 1 intervals left, 2 right.

    10 X 50 kick 1:10
    #6-10: 25 fast/25 moderate
    1 X 100 swim

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    odd: IM or 50 best stroke/50 free 3:30
    even: free on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  17. 08.21.12 - Wednesday workout

    by , August 22nd, 2012 at 08:25 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam, Ray, John and Kyle. Started out a bit fast on the 200s. Took a while to recover from that but it wasn't so bad a the end.

    SCY

    550 Warm up

    2 x 200 - 3:00 (2:20, 2:22)
    I chased Dave on these. He did 2:15. 2:20 is a little aggressive for me with a drag suit on but I'm glad to see I can make it.

    3 Times through:
    * 4 x 125 IM - 2:00
    * 4 x 75 - 1:15 Kick/Stroke/Pull
    * 4 x 25 - :30 IM Order
    * 100 Easy

    100 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  18. Tuesday

    had a good swim during lunch. did about 2500 in 48 min.

    I am always amazed at how people act in swimming pools.

    We had a lot of kids in the pool today. there always seems to be that one kid that makes the constant fog horn noise. And it lasts and lasts.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -08/22/12

    by , August 21st, 2012 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    1 X 100 1:45 1:30
    4 X 50 descend 1-4 1:00 :45
    Three rounds. Round 1 intervals left, rounds 2&3 right.

    1 X 200 kick + 100 swim

    8 X 25 fast :30 :40 :45
    1 x 100 easy 2:00
    Three rounds, choice. Round 1 interval left, 2 middle, 3 right.

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

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  20. Tue Aug 21st, 2012

    by , August 21st, 2012 at 12:05 PM (Ande's Swimming Blog)
    Tue Aug 21st, 2012

    Did not swim Sat, Sun or Mon
    helped my daughter move back to Lubbock which is 400 miles from where we live. got home around midnight last night

    Lift: lifted a little today and plan to lift today

    set alarm for 5:30 to get a little extra sleep

    LCM, Mabel Davis Pool
    Whitney coached
    swam with with Dakota, Jim, & Jason
    beside Chris, Keith, & Tyler
    6:00 - 7:30 dove in around 6:30

    ~ ~ ~ ~

    WARM UP
    missed it

    Main Set

    dove in on the last 100 of 5 x 100 fr best ave on 2:00

    800 fr easy

    5 x 100 fr on 1:50 held 1:11 - 13's

    400 fr

    assigned 5 x 100 fr on 1:40
    did 5 x (50 strong / 50 easy )

    200 easy

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    SCM season is next and looking for one or 2
    prob week before & after Thanksgiving
    Nothing definite yet
    Categories
    Swim Workouts