View RSS Feed

Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -03/15/2013

    by , March 14th, 2013 at 02:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Choice. Swim #4 of each distance @ 100%

    1 X 200 3:00 3:00 3:00
    3 X 100 1:25 1:20 1:15
    Three rounds, read left to right. Each group of 100's faster

    WARM DOWN: 4 X 50 easy

    5050Y
    Categories
    Swim Workouts
  2. a late start today

    by , March 14th, 2013 at 07:32 AM (Mixing it up this year)
    Had to get gas this morning so late to practice I went. Did set my heart rate off today that is why my 10x100 became 8x100. I only hit 190 though which is better than most but still very noticable for me.

    500 free
    500 free kick w/zoomers

    8x100@1:30 free w/paddles & bouy went 1:21, 1:22, 1:22, 1:22, 1:23, 1:22, 1:22, 1:21
    200 free EASY w/snorkle

    500 free kick strong w/zoomers
    200 free w/snorkle
    200 free drills w/snorkle
    100 free w/snorkle EASY

    Total 3000 yards
    Categories
    Swim Workouts
  3. Wed, March 13, 2013 7:00-8:30pm

    by , March 14th, 2013 at 12:27 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free breathe every 5 (or 2 or 4, or 2/2/2/2/2/1)
    400 Kick w/ long fins
    400 Free Pull breathe every 5 (or whatever)
    Masters just don't need to constrict their breathing IMO
    (1200/1200)

    16 x 75 SDK w/ long fins @ 1:30
    4 Rounds of: EZ, Build by 25s, EZ, SPRINT
    went :43s on the fast ones, :41 on the final one
    (1200/2400)

    4 x Broken 100s @ 3:30 w/ :10 between 25s
    Did Free/Free/Free/Fly
    Went :54/:53/:53/:57

    200 EZ
    (600/3000)

    Sectional Kids went to the deep tank for some cross pool sprints or something, we did:
    4 x 200 Fast, Max Rest, Choice of Stroke @ 4:00
    • #1 - Free - went 2:06
    • #2 - Fly - went 2:18 dying...this hurt at the end
    • #3 - Free - went 2:12, still hurting from the fly
    • #4 - Back - went 2:30


    100 EZ
    (900/3900)

    1000 Free (50 EZ/50 Moderate) breathing every 3
    I did a 500 and got out...gotta work at 4:00am again. I'm starting to get used to the minimal rest stuff now.

    -----------------------------
    4400 Yards
  4. Week 23 - Wednesday

    by , March 13th, 2013 at 08:18 PM (After a long rest)
    I arrived in the uk earlier today and swam with my high school team this evening. The pool is at an army barracks and is 4 lane 25 meter pool, with rope lane lines and no gutters, so it's very choppy. That said the workout was great and felt especiAlly good after an all night flight.

    Warm up
    6x200 with snorkel

    Main set
    6x100 on 1.50 best time +15
    5x100 on 1.50 best time +12
    4x100 on 1.50 best time +9
    200easy
    4x50 on 2mins 2nd 50 of best 100
    250 easy
    4x50 on 2mins 2nd 50 of best 100 minus 2 seconds
    250 easy
    6x100 pull free/back by 100 on 2 mins

    Warm down
    250 easy

    Total 4650 meters

    I felt sluggish throughout but held my own with the younger swimmers. I don't have any base times for meters so sort of had to discover my base times as I went along. I held 1.07s on the 15 100s, which really equated to I went too hard at the beginning but I held it together. The 50s were 30 on the first set and 29 on the second set. I am not used to the long send off times either and I got stiff toward the end of the sets, particularly my right shoulder. The pull I also held 1.07 on the free and 1.12 on the back. I am off to the launch event tomorrow so no practice tomorrow but should be able to swim Friday through next Wednesday which will be great.
    Categories
    Swim Workouts
  5. Wed. March 13

    by , March 13th, 2013 at 08:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    600 various
    6 x 50 scull
    -- 3 w/agility paddles, 3 w/o
    50 EZ
    8 x 25 shooters w/fins
    100 EZ
    1 x 50 burst + cruise
    1 x 25 AFAP from blocks at top, 13 (14 kicks) + 125 EZ
    5 x 50 smooth back w/agility paddles
    50 EZ
    4 x 50 scull
    50 EZ

    Total: 2000


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

    Just an easy swim, resting a bit for Albatross. I had a massage late yesterday. Ouch! My quads were sore; I guess I have been working them. Felt a bit sluggish in the water, but that's to be expected.
    Categories
    Swim Workouts
  6. Wednesday, March 13, 2013

    by , March 13th, 2013 at 06:20 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Partly sunny, humidity at 68%

    Warm Up
    Dryland band stretches 10 min
    1000 FR as 5x200, #1-3-5 DPS-6, #2-4 CU

    *Set 1*
    20x100 FR on 1:40 *1:07, 1:06s, 1:05s,...right into
    10x100 FR on 2:00 *1:04s, 1:03s, 1:02
    ---400 as 50BK, 50FR

    *Set 2*
    20x50 FR on 1:00 w/fins-agility paddles *27s, 26s, 1:00 Rest, right into...
    2x500 on 7:30, *5:45, 5:45
    ---400 as 50 Fly DPS-6, 50BK DPS-6

    #Set 3*
    20x25 FR on :30 DPS-7, Hypoxic-3 *13s/12s

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Did 30x100 descending pace and then fast 50s with paddles-fins followed by two 500s at target 800M pace. Missed the target of 5:40/500 pace but 5:45 is not bad considering I was quite weary by then. There are signs at FGCU Aquatic Center stating that pool will be set up for LCM on 3/19.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -03/14/2013

    by , March 13th, 2013 at 01:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:15 4:15
    2 X 100 1:45 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 x 200 kick 4:20
    8 X 25 sprint kick :40
    1 X 100 swim

    12 X 50 choice 1:00
    odd: easy
    even: @ 85/90%

    3 X 200 broken @ race pace 7:00
    Choice. Broken 5 seconds @50, 10 seconds @ 100

    1 x 1000 swim down
    Fins optional

    4200Y
    Categories
    Swim Workouts
  8. 03.12.13 - Wednesday workout

    by , March 13th, 2013 at 09:51 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp back to 86 . I'm worn out as it is and the heat makes it really bad. The workout wasn't great for the pool temp either... lots of IM w/ low amounts of rest. We modified some intervals. Not sure if I could have made them even w/o the heat anyway.

    SCY

    600 Warm up

    1=best kick, 2=2nd best kick, etc.
    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 (1/4/1)
    2 x 100 IM - 2:55
    4 x 75 kick - 1:20 (2/3/2) Ended up being 4/2/4 just to make the interval
    400 IM - 5:40 (5:37 Made it!)
    100 Easy

    4 x 75 kick - 1:20 (2/3/2) 4/2/4 or 4/3/4 again
    2 x 100 IM - 2:55
    4 x 75 Kick - 1:25 (1/4/1)
    4 x 100 IM - 1:30
    4 x 75 kick - 1:30 (2/3/2) -> was able to make these.

    400 IM Timed (5:37 again) Should be faster after rest but I was pretty worn out at this point.

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  9. sore but still going strong and yes breaststroke day today

    by , March 13th, 2013 at 07:42 AM (Mixing it up this year)
    I will be swimming breast in an up coming meet which is the reason for the training even though it is minimal.

    500 free
    500 free kick w/zoomers

    5x200@3:15 free w/strapless paddles, bouy, & snorkle went 3:10, 3:04, 2:59, 2:55, 2:50
    500 breast kick
    10x50@1:00 breast pull w/zoomers get the wave

    500 alternate 100 free/100 drills

    Total 3500 yards
    Categories
    Swim Workouts
  10. Tues, March 12, 2013 5:30-7:30pm

    by , March 13th, 2013 at 12:05 AM (Fast Food Makes for Fast Swimming!)
    We started out with a small awards from the meet last weekend. It was a last chance qualifier meet for the Sectional Meet in 2 weeks. A few kids got some of their times for the meet.

    Our group was split into 3 different workouts today. 2 kids super tapering for Sr. Sectionals this weekend, 9 semi-tapering for Sectionals in a week and a half, and 8 or so doing endurance based not-fun workout.
    Luckily, I got put in with the kids tapering for Sectionals, even though I'd probably rather do the endurance workout, my body probably couldn't handle it right now anyway.
    I don't mind taper time right now, especially with how tired I am. Let the kids taper, I'll join right in with them.


    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    10 x 100 SDK w/ short fins @ 1:40 Odds EZ, Evens Fast
    my fast ones I ranged from 1:10-1:14. I found if I came off the wall on my stomach or side vs. on my back, I could SDK further.
    (1000/1600)

    3 x Broken 200 Stroke @ 6:00 w/ :15 rest between 50s
    I did Fly - 1st time in a long time that I've actually had the lane space to truly do fly in practice.
    Went Broken ~2:07, ~2:05, ~2:06
    I wasn't exactly all out, but it was a strong pace and felt good.

    200 EZ
    (800/2400)

    10 x 50 Stroke Drill Choice @ 1:30
    Did Fly, 3-3, 2-2, 1-1, then Full Stroke to end
    (500/2900)

    10 x 25 from the middle @ 1:00 working on fast good turns
    (250/3150)

    6 x 25 ALL OUT Choice @ 1:00 - did Free
    (150/3300)

    400 EZ

    -----------------------
    3700 Yards
  11. Workout 03/12/13:

    by , March 12th, 2013 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    I had the day off today and was planning to double, but woke up feeling a tad off and before leaving the house I had that strange wave of nausea hit me. Thankfully, my wife was able to drive him to school and I went back to bed - slept for 3 hours. Just took it easy and farted around the house. From 4-6 I volunteered my time to sit in on a healthcare career summit put on locally by the department of labor. I try to attend events like these to help give folks an idea on how I ended up counting pills for a living, and how they can do the same. It was an interesting format and I was able to munch on some cookies and brownies, too.

    Jumped in tonight with the Masters crew:
    200 FR/200 BK/200 IM drill/100 kick

    350 FR on 4:30
    200 IM om 3:30
    2 x 50 Burst and Cruise on 1:00
    4 x 25 FAST on 1:00
    Then back up the ladder

    Finished with 50's from the blocks, relay style with GregJS. We each 4 before a 200 loosen and out.
    (Masters/Rec/2500 yds/60 min)
    ---------------------------------

    Felt ok during the swim tonight, but still tired. I plan to head to bed shortly and skip swimming tomorrow morning before work. On Thursday I am traveling as a chaperone/driver with my son's school to visit Roberts Wesleayn and Houghton Colleges in western NY, with a side trip to Niagara Falls on Saturday before heading home. Preston is not interested in attending either college, but the experience of visiting them should help him to feel out what is the best path for choosing a college down the line. gregdanner helped me out with some swimming options in the area, but that all depends on our timeline, which looks more like time at Houghton (30 miles to nearest Masters team). May try to get a quick dip on campus at either school, but that is yet to be determined. Time for some good road-trip music!
    Categories
    Swim Workouts
  12. Tuesday, March 12, 2013

    by , March 12th, 2013 at 05:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Gray, cloudy skies, intermittent rain, humidity at 91%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR as (100K/scull, 100 CU) w/snorkel-agility paddles
    200 FR as 6(25 EZ DPS-6, 25 DPS-7 w/strong kick)

    *Set 1*
    20x50 on :50 *33/32s/31
    --1x500 on 6:30 *5:58
    10x100 on 1:45 *1:07/1:06s/1:05
    --1x500 on 6:30 *5:55
    6x150 on 2:15 *1:48/1:42s/1:39
    --1x500 on 6:30 *5:55
    5x200 on 3:00 *2:17/2:12s/2:07
    --1x500 *5:50

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    I missed four days of swimming; Friday-my daughter had a sore throat, Sat/Sun-working around the house, and full weekend family schedule took priority, Monday-my daughter fractured her wrist riding/falling down with her bicyle on the way to our community bus stop by the gate! Last year she had perfect attendence for third grade, but 4th grade has been much tougher on her with stomach bugs, sore throats, and now she has a cast on what is a hairline fracture in her wrist area.

    Today's workout felt ugly all the way through just like the ugly gray clouds and drizzling rain. We have relatives visiting all week, so I just hope to get in the water each day as best possible.
    Categories
    Swim Workouts
  13. Tech Suit Workout, Tuesday, March 12

    by , March 12th, 2013 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    10 x 25 shooters w/fins @ :40-:45
    100 EZ

    Main Sets:

    4 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ
    4 x 50 burst fast hands + cruise @ 1:00
    75 EZ

    1 x burst + cruise SDK from backstroke start (14 kicks to 15m) + 75 EZ

    5 x (25 AFAP + 125 EZ)
    1-3 backstroke from blocks on top (12 high-13 low)
    4 = free w/fins (10)
    5 = free from a dive (11 high-12 flat)

    1 x 50 AFAP breast w/fins (26 high-26 flat)
    -- was UW much longer with tech suit
    100 EZ

    5 x 50 DPS/EVF free w/agility paddles
    100 EZ

    Total: 2800


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

    I remembered to stuff an old tech suit in my swim bag today. Found one with a hole in the top layer on the butt. I remember snagging the suit right outta the box. It was pretty tight today, not all that comfortable to wear for an entire practice. (Or I am getting fat in my dotage.) I mostly wanted to practice backstroke starts with it. I'm still working on that checkpoint from going so deep. Before when I landed flatter, it was more of a straight shot to the 15 m mark. Going into cruise mode from now until the meet. I may take an extra day off.

    I spoke with a doc friend today. He was saying that the flu this year is not as acute in the initial phase but is lasting much longer, sometimes 4-5 weeks. I can tell I'm still not 100% with lingering congestion and cough and heart rate still elevated. Just my luck to get the super long term flu after years of successfully avoiding it. At least I'm immune from here on out!

    Swim after you exercise: http://www.swimmingscience.net/2013/...ng-alters.html
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -03/13/2013

    by , March 12th, 2013 at 02:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervalls left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:15
    4 x 75 kick 1:45
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 75 stroke 1:30
    1 X 50 stroke 1:00
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice/no free

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

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  15. 03.12.13 - The dangers of habits

    by , March 12th, 2013 at 10:18 AM (Pete's swim blog)
    I get up at 4:45 to head to the pool. I'm a morning person but that doesn't really mean I'm 100% awake at that time. I operate on auto-pilot until I get warmed up in the pool. So, I put my swim bag out the night before w/ clothes on it for the next day. I get up, change into my swim suit, shirt and shorts and head off to the pool. At the pool, I take off my shirt and shorts and I'm ready to swim. No need to go change. It's worked well for me for the last 4 years and I've never really had a problem until today. After the DST change, I've really been on auto-pilot in the mornings and that's a problem when one little thing goes wrong. This morning, I put my underwear on, put my shorts and shirt on and headed to the pool. When I got out to the pool deck, I took my shirt off and got my shorts down to my knees and... Yikes! That's not my swimsuit, it's my underwear. At least I remembered to put on underwear.

    Swam w/ Dave, Dave and Dave. Pool temp was back to a reasonable 84 this morning.

    SCY

    650 Warm-up

    6 x 100 Up/down kick - 1:40 (:10) Start w/ 50 kick/50 free
    6 x 100 Up/down fly - 1:30 (:05)
    100 Easy
    Still going strong on the fly. Never went below 50 fly/50 free and did two 100 flys in the set.

    4 rounds of:
    * 50 Easy - 1:00
    * 50 Hard - 1:00 (make :35)
    * 100 Easy - 1:30 w/ pull buoy
    * 100 Hard - 1:30 w/ pull buoy (make 1:10)
    100 Easy
    Made easy ones on 1:10 pace and hard ones on 1:05 pace.

    200 Timed pull (2:03) Same as yesterday when the pool temp was 90. I should be faster.

    4 rounds of:
    * 50 Kick - 1:00 IM order by round
    * 100 stroke - 1:30 IM order by round
    * 100 free - 1:30

    10 x 50 Kick w/ fins
    * Odds - underwater sdk down/easy back alternate back/front
    * Evens - alternate dolphin/flutter

    12 x 25 - :30
    * Odds no breath
    * Evens easy free

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  16. Awesome distance day

    by , March 12th, 2013 at 07:33 AM (Mixing it up this year)
    Had a great workout but I know I will feel it tomorrow. Just really got into pace and enjoyed it.

    500 free
    500 free kick w/zoomers

    20x100@1:30 free w/paddles & bouy went 1:28, 1:26, 1:25, 1:25, 1:25, 1:24, 1:24, 1:23, 1:22, 1:23, 1:22, 1:22, 1:22, 1:22, 1:21, 1:19, 1:19, 1:20, 1:19, 1:18

    500 free slow w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  17. Monday, Mar. 11, 2013 7:00-8:00pm

    by , March 11th, 2013 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    I'm still doing these crazy hours at work this week, and probably again next week. I started this morning at 3:30am, which came early after daylight savings time too...then I worked a 12 hour day as well. I did finish off last week with 54.5 hours, which will be nice on Wednesday, and I can look forward to it again for a couple more weeks...then our trip to El Salvador for some much needed R&R.

    I swam the first 35-40 minutes of practice tonight on my own. We had a guy from USA Swimming who came to visit our team, and give a talk to the kids and then to the parents. I asked John if I could just get in and swim on my own since I was leaving early. I've already done the USA stuff once, and don't need to learn any more on Round 2...at least not tonight.

    SOLO
    Warmup:

    400 Free
    300 Free Pull
    200 Flutter Kick w/ board
    100 Free w/ 2,3,4,5 SDKs off walls, increasing 1 each length
    (1000/1000)

    My Main Set: Not kicking!

    100 Free Pull @ 1:30 (went 1:10)
    200 Free Pull @ 2:30 (went 2:15)
    300 Free Pull @ 3:30 (went 3:22)
    200 Free Pull @ 2:30 (went 2:20)
    100 Free Pull @ 1:30 (went 1:15)
    I backed off a bit on the way down at the end...

    1:00 rest

    200 IM Strong Pace (about 85-90% effort) went 2:26

    100 EZ
    (1200/2200)

    300 SDK w/ long fins
    slight calf cramping
    (300/2500)

    Joined by the kids now for "regular" workout...

    "Warmup"
    600 (25 Free/25 V-sit scull)
    (600/3100)

    12 x 100 SDK w/ fins @ 1:40 (odds EZ, evens Fast)
    I did 3 of them, EZ, Fast (1:05), EZ
    (300/3400)

    ---------------------------
    3400 Yards


    That's all folks...I gotta work at 4:00am all week long, so these late nights just aren't going to fly this week. Hitting the hay
  18. Week 23 - Monday PM

    by , March 11th, 2013 at 09:18 PM (After a long rest)
    I am off to England with work tomorrow night so I am taking any opportunity to hang out with my kids that's I can. So tonight both kids came to the pool and although I trained and they swam we got hang out to and from the pool including a starbucks on the way home. It was all around good stuff. I also had a pretty good workout tonight and carried on the good feeling from this morning.

    Warm up
    1000 with snorkel
    8x50 drill/swim back on 50

    Main set
    15x100, swum as 5,4,3,2,1 dropping by 5, starting on 1.20 and finishing on 1.00
    100 easy

    Second set
    3x500 on 5.50 negative split

    Warm down
    16x50 drill/swim free on 45

    Total 5300

    I made the descending 100s and even managed a 57 on the last 100. The 500s were tough but made these holding 5.25s. All around felt good tonight and even got to spend time with the kids.
    Categories
    Swim Workouts
  19. Cool Pool, Monday, March 11

    by , March 11th, 2013 at 04:22 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason

    600 various
    4 x 50 scull @ :15 RI
    4 x 50 caterpillar fly drill @ :15 RI
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins 2 :45
    100 EZ
    4 x 100 free w/agility paddles @ 1:45
    50 EZ
    1 x 50 burst + cruise
    2 x 25 AFAP back from blocks + 125 EZ (13s)
    4 x 20 in & outs, fast flip turn @ 1:00
    50 EZ
    4 x 50 scull various
    50 EZ

    Total: 2700


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

    Traveled to Mason today. I was tired (slept horribly) and sore from weights, so did a mostly recovery workout with a couple backstroke starts. 15 kicks to 15 m in a drag suit again. I may wear a ratty old kneeskin the next couple swims to see if 14 kicks is the right number for a race.

    BUT it was lovely and soothing to swim in a pool at 79-80 degrees instead of the usual 83-84. Ahhhh .... I posted a pic on FB of the poop-free, kid-free pool.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -03/12/2013

    by , March 11th, 2013 at 01:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick + 100 swim

    1 X 50 @ 100%
    10 sec rest
    1 X 25 easy
    10 sec rest
    1 x 50 easy
    10 sec rest
    1 X 25 @ 100%
    Cycle through 4 rounds. Interval to complete each round is 4 minutes.
    All choice.

    9 X 200 pull freestyle
    3 on 3:00
    3 on 2:40
    3 on 2:30
    Each set of 3 faster

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts