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Swim Workouts

  1. Week 17 - wednesday with Alexandria Masters

    by , January 30th, 2013 at 08:01 AM (After a long rest)
    Luckily i was able to catch an earlier flight from Tampa(via Miami - still amazes me how you can get a cheap flight somewhere by flying in the opposite direction first) which meant i arrived at the hotel in Alexandria at 7.30 instead of 11.30. I grabbed some food at whole foods before arriving at the hotel and was in bed asleep before 9pm. The alexandria masters have two 1 hr workouts on wednesday and i swam the early one at 5am. They have some great swimmers and Katie Gilmore is one of there nationally ranked swimmers. She trains hard and it was great swimming with her. Although the yardage was fairly short(they have a meet on sunday) it was a good session and i enjoyed it.

    Warm up
    200 free
    150 pull
    100 kick
    50 drill

    4x(50 fast on 50, 100 one arm drill on 1.45, 25 fast on 30, 75 moderate) IM order
    6x50 fly kick on 50
    5x100 odds fast on 1.40, evens breast pull, breast kick/fly kick by 25 on 2 min
    8x75 odds fly,back, breast, evens back, breast, free on 1.30 fast
    100 race pace

    Warm down
    200 easy

    Total 3200

    I went 58, 58, 56 on the fast free 100s in heavy traffic. On the 100 IM i went 1.04 which is really quick for me. My breast has come along really well which is a big surprise. I need to work on my fly endurance and speed. Currently fly is my worst stroke. It was great doing a little less yardage with some more intensity on the 100s.
    Categories
    Swim Workouts
  2. Another sleepless night hope I don't fall asleep at work

    by , January 30th, 2013 at 07:24 AM (Mixing it up this year)
    Sunday and Monday nights I only got 4 hours sleep just naturally waking at 2am. Last night I just never fell asleep. I don't feel tired, atleast not at the moment. This may be contributing to my muscles not recovering well. MASSAGE TIME!!
    I will try to schedule one this week.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back went 54, 52, 51, 50, 50, 50, 50, 51, 49, 47 a good solid set
    5x100@1:45 w/paddles back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr
    4x50 from block good breakouts, my lower back hurt on these so it was hard getting off the block
    300 various stroke drills w/snorkle
    100 free
    100 breast kick testing my left knee after it popped last night.

    Total 2700 yards
    Categories
    Swim Workouts
  3. Tues, Jan. 29, 2013 7:00-9:00pm

    by , January 30th, 2013 at 12:42 AM (Fast Food Makes for Fast Swimming!)
    After tonight, I would've rather repeated my 7,500 swim from yesterday again. Tonight was all about sprint endurance, and it gets painful really quickly.

    We had 6 or 7 people in each lane tonight, so it was hectic!!

    Warmup:

    300 Free
    6 x 50 V-Sit Scull @ 1:50
    (600/600)

    10 x 100 SDK w/ short fins @ 1:20 (basically I missed them all after the first 2)
    super wavy during this
    (1000/1600)

    Main Set (EN3 work):

    4 stations (3 lanes, and 12 1/2 yd. deep tank)
    Round 1: IM
    8 x 100 IM @ 2:30 (held 1:10/1:11s on most, last one 1:09)
    Round 2: Strong Stroke (no way was I doing fly with that many in the pool)
    8 x 100 Breast @ 2:30 (held 1:21/1:22s, last one 1:19)
    Round 3: Free
    8 x 100 Free @ 2:30 (held 1:02/1:03s, last one 1:00)
    Round 4: Short Sprints in deep tank
    20 x ~12.5 Free breakouts @ 1:00 (room for a quick streamline, 4 strokes and look for the wall)
    (2650/4250)

    200 cooldown

    ------------------------------
    4450 Yards of pain


    I thought I did pretty well considering the wavy crowded conditions. John wants me to try to hold 1:00/1:01s on all the 100 Frees we do like this, with my goal of reaching the 5:00 mark in the 500. I actually find it easier to do that on the 1:30 interval rather than the 2:30 interval. Less time for lactic acid buildup.
  4. Tuesday 1/29/13

    Tuesday 1/29

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:

    1:00 on/ :30 switch for the following:
    double-unders
    rowing machine
    rope climb
    reverse push-ups
    back extensions on GHD (glute-ham developer)

    W.O.D.:

    7x
    3x deadlift
    3x cleans
    Weight was added incrementally. The goal was to keep adding until fail, and if you failed, you immediately did 5 burpees. There was no time limit, I was working with 2 other guys so my rest was the time it took them to do their reps and then re-rack the weight.
    Results (by round): 75 lbs, 95, 105, 115, 125, 135, 155 (Failed on cleans)

    PM swim:

    400 R.I.M.O. 50 dr/50 sw
    8x50 @ 1:00 I.M.O. 1 drill/1 build

    8x300
    2 @ 4:00 AE (3:26, 3:21)
    2 @ 3:50 RED (3:14, 3:15)
    2 @ 3:40 RED (3:16, 3:15)
    2 @ 3:30 BEST AVG (3:10, 3:09)

    2x (all BR)
    4x25 @ :35 swim w/ buoy
    4x50 @ 1:05 swim w/ strapless paddles + fins
    4x75 @ 1:20 swim w/ fins kick 15M off each wall

    100 EZ

    Total: 4500

    My groin felt really sore after doing the meet plus 2 soccer games on Sunday. I rested it yesterday and it was still sore today, which made it a tough pill to swallow working on my best stroke today and not being able to kick. I felt REALLY GOOD on the 300s though. Nice and smooth, kept my heart rate in the appropriate zones. Hoping my groin feels better by the end of the week. I need to figure out why it only hurts during/after swimming breaststroke IN A MEET!
    Categories
    Swim Workouts
  5. Workout 01/29/13:

    by , January 29th, 2013 at 06:35 PM (Maple Syrup with a Side of Chlorine)
    Warmup: 200 FR/200 BK?200 IM drill

    6 x 100 FR on 1:30 (mixed some 50'sBK in there)
    6 x 100 on 2:00 (2 kick, 1 IM)
    4 x 50 on :60 (Stroke IMO down, FR back)

    200 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    Had a busy weekend at work, with the store's grand reopening on Sunday. Some fun events in the different departments, and we were provided with breakfast and lunch - bonus!

    I had planned to swim yesterday but there was a power outage at the Rec (also my street) for a little over an hour, so they closed. This after basketball didn't happen yet again on Sunday. Was not weather related (although we had a mix of snow/sleet/freezing rain), but rather a fire at an apartment building at the beginning of the street - all ok. Men's group was also canceled, so I just relaxed at home.

    Day off today, but I think I am getting another bout of the sinus crud. Two hour delay this morning was a nice treat for extra sleep, and I took a nap during lunchtime adult swim. I was going to skip tonight as well, but decided that a stretch-out swim would be beneficial so I didn't push the intervals too much. I'll be heading back in a bit to oversee the Masters practice, then home to an early slumber.
    Categories
    Swim Workouts
  6. Tuesday, Jan. 29

    by , January 29th, 2013 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

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

    5 x 20 dolphin kick, dive off side w/parachute, 15 fast kicks, cruise back
    50 EZ
    5 x 30 dolphin kick, dive off side, kick fast to 15 m, cruise back
    100 EZ
    5 x 35 free @ 100 pace from dive off side + 65 EZ
    -- ugh, free felt awful after yesterday's explosive pullovers
    100 EZ

    8 x 25 right side burst dolphin kick @ 1:00
    100 EZ

    4 x 25 torque drill w/parachute and agility paddles @ 1:00
    50 EZ
    4 x 25 torque drill w/paddles @ 1:00
    100 EZ

    4 x 25 breast w/fins & parachute BA @ 1:00 (19s)
    100 EZ
    4 x 25 breast w/fins BA @ 1:00 (13 flats)
    200 EZ

    Total: 3300


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

    Worked on short bursty bits and the chute today. It doesn't seem like much, but I'm quite bushed. The chute is very fatiguing! I will definitely be doing a recovery workout tomorrow.

    I need to sign up for the Albatross meet soon. Jeff is going to strictly enforce a swimmer limit, and this is a popular meet. I always use it as a pre-nationals quasi-taper meet to get some fast SCM times. As usual, I'm not sure what to swim. I just know I want to lead off with the 50 back. I'd like to do the 100 IM and 50 fly, but they're too close. I'd like to do the 100 fly, but not before the 50 back. https://www.clubassistant.com/club/meet_information.cfm?c=1409&smid=4470.
    Categories
    Swim Workouts
  7. Tuesday, January 29, 2013

    by , January 29th, 2013 at 05:44 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 75, pool at 80, 100% water clarity.
    Sunny skies with humidity at 67%

    Warm up
    200 FR DPS ABPT
    300 FR Kick
    500 FR as 5(1x50 Kick on :50, 2x25 Swim on :20)

    • 50 Kicks were 45-43, 25s were 14s, last two 13

    *Set 1*
    400 BR Kick as 100/bd, 100/snorkel
    300 BR 50 Kick/50 Swim w/snorkel
    6x50 BR on :20 rest 25 K/bk, 25 Swim DPS ABPT

    *Set 2*
    400 BK Kick as 25 steady/25 FAST w/8-10 SDK
    200 BK as 50 Double Arm (DA) DR/50 Swim w/strong kick
    200 BK Swim as 25 steady/25 FAST w/agility paddles
    2(4x25 BK on :40, 1:00 rest)

    1. 16-15-15-15
    2. 14-14-14-14

    300 DPS FR ABPT w/agility paddles

    *Set 3*
    400 D Kick as 100/bk, 100/bd
    4x150 FLY on :30 rest as 25RA/25LA/50DA-on-bk/50 Swim
    ---1,3 w/agility paddles - 2,4 without
    2(4x25 Fly on :30, 1:00 rest, then on :40)
    ---each round; 2x25 w/agility paddles, 2x25 without

    1. 14-14-14-14
    2. 13-13-13-13

    300 DPS FR ABPT

    *Set 4*
    3x300 FR on 1:00 rest w/snorkel-agility paddles
    steady state swimming ABPT

    *Set 5*
    8x25 FR on :20

    • 13-13-13-14-14-13

    3x50 FR on 1:30

    • 28, 28, 27

    Warm down
    400 BK DPS ABPT

    Comments:
    Disclosure - below are rambling long comments, so feel free to skip if found to be tedious, boring, nerdy and self centered.

    Sore from speedwork with/without paddles during the recent seven days, dryland was mostly core, stretching, bands, and some maintenance strength, but no heavy stacks. Returned to the full dryland program last night, which along with yesterday's swimming workout led to some soreness and fatigue coming in to today's swimming session. Frequent brief band sessions, stretching, managed nutrition, and good sleeping certainly help to minimize what could be far more soreness and fatigue.

    Warm Up - The 500 FR with 50 kick then 2x25 on :20 was challenging and fun to do and will do more variations on that. The increase in kicking sets during last several weeks was obviously to get stronger and faster in kicking, but the real mission is more than just fast kicking in itself, but to use that kick consistently when doing the full stroke. A strong steady kick makes my overall stroke more effective, efficient and faster - also at a cost of more energy, so at least for the 1650 and down, training to use a solid kick all the way.

    Set 1 - While my breaststroke is basically good form, in no way am I a natural at the stroke. I could not do it in high school, and it was only after playing two seasons of college waterpolo, then club polo for several more years, that I became proficient in BR kicking. Today I did BR drills, moderate swimming, but no BR speedwork. That is because this last weekend in the little community pool, when starting some fast 12.5 BR bursts after doing a lot of FLY bursts, I went too hard with too wide a kick on the first one. It was not very smart, more like a novice - should have known better. The result is one minor subtle strained groin in the right leg. I have been fortunate over the years to avoid most kinds of swimming related wear and tear on the body, but I know how these things can linger. So now doing a very narrow BR kick being careful not to engage that vulnerable area, along with stretching it, rubbing in muscle relief lotion before, during, and after the workout.

    Set 2 - My backstroke continues to improve even though I do not work on it during the weekends in my little pool. However my SDK capacity is not any better and it was a struggle to even get to 8 SDKs off the wall. I will have to write some specific SDK into the program more consistently. Did the 25s without any paddles, not having done BK speedwork recently. The first round of 25s doing 15 was good, then after 1:00 rest, it was all 14s on the second round - and they were not 14s turning to 15s, but 13 coming in with 14 at the touch - an excellent effort. Somehow this year I have found a way to engage a bent elbow catch or EVF as soon as my arm slides in the the water.

    Set 3 - The agility paddles are the only paddles I have ever been use to swim butterfly. These paddles, with careful focus, can really help set up the EVF catch with elbows near the surface without excessive undulation. They slow down my tempo a bit for now, but over time I expect to come closer to the tempo without them. Today the 25 times were the same with/without because without the paddles the tempo more fluid and faster. But the paddles really facilitate the hand feel for a fast quick high elbow catch. Have said all that, today was also the first fly speedwork (other than 12.5 bursts on the weekends) in a long time, so while the 14s were good, the 13s made me smile.

    Set 5 - On the days with more speedwork, doing lots of carefully managed warm down between sets prevents the quality of the next set from being diluted with too much residual fatigue. A good warm down really does clear the body more than hanging on the wall. The little freestyle set of 8x25 on :20 followed by 3x50 on 1:30 is designed to do FAST swimming for speed with quality form when tired and weary accumulated over the workout. The warm down after that is very important to leave the pool only when the stroke feels good at the ABPT level.

    Updated January 29th, 2013 at 09:26 PM by fdtotten

    Categories
    Swim Workouts
  8. Week 17 - Tuesday in Tampa

    by , January 29th, 2013 at 02:32 PM (After a long rest)
    I swam with the University of Tampa masters this morning. The swim was outdoors and the pool was quite warm. I suspect in the 80s. By the end of the workout i was feeling pretty dizzy.

    Warmup
    6x150 free

    Main set
    5x50 descend 1-3, hold 4 and 5 on 40. I went 33,32,31,31,31
    200 fast i went 2.05
    50 easy
    10x25 one arm pull on 30
    5x100 on 1.15
    10x25 one arm pull on 30
    5x100 on 1.15
    8x75 on 1min

    Warm down
    500

    Total 4000

    I struggled with the structure of the workout today. I am getting used to building yardage throughout the workout and the stroke work today was where i was just getting going. Probably a good thing for me to focus on but not where i am used to doing this. With that said i enjoyed visiting a new pool and training with a new group. I am spoiled with our facility where the water is race temperature all the time and the facility is ultra modern.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -01/30/2013

    by , January 29th, 2013 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 kick 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds. Round 1 stroke:fly 2:back 3:breast

    1 X 200 2:40
    1 X 100 fast 2:40
    Free, pull or swim. Four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  10. Monofin Play Day

    by , January 29th, 2013 at 07:25 AM (Mixing it up this year)
    Today I was just sluggish, having trouble sleeping again so after 2 hours just laying in the bed it was time to go to swim practice.

    500 Free every 4th lap streamline kick on back
    500 free kick w/zoomers every 3rd lap fast

    Monofin Play Day
    8x25@:05RI fly scull w/monofin & snorkle
    8x25@:05RI torque drill w/snorkle & strapless paddles & left the monofin on just didn;t use it
    8x25@1:00 fly sprint w/monofin went 17, 16, 16, 15, 15, 15, 15, 15 this really took alot out of me the first 3 I had a problem with my rhythm the last 5 were fantastic for me and left me huffing and puffing
    200 fly kick on back w/monofin
    200 1 arm fly drill alternate arms each lap

    500 Free every 4th lap kick streamline w/snorkle maintain a 6 beat kick

    Total 2500 yards
    Categories
    Swim Workouts
  11. Mon, Jan. 28, 2013 7:00-9:00pm New yardage record

    by , January 29th, 2013 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a little different practice. Basically it was going to be a somewhat self-directed day, as the coach would give the sets, but then he was pulling the swimmers out one by one to talk about their meet last weekend, and also go over the end of season goals for whatever meet they're shooting for, whether that be the A Champs, Sectionals, Sr. Sectionals, etc. I was the only one who didn't get pulled out for any special talk... But I did get to practice all by myself in lane 6 tonight which was a big plus. I basically had free reign to do what I wanted, so I just took John's sets, which were basically easy/recovery, and twisted them a bit to be a "high score" on my 1 workout yardage as a masters swimmer.


    Assigned/[What I did]

    Warmup:

    1000 Free [1200 Free]
    500 Kick w/ board [another 1000 Free]
    1000 Free Pull breathe every 3 [1000 Free Pull neg. split] went 6:00/5:50 by 500s - 11:50 total
    [300 EZ Free] while they finished up
    (3500/3500) <--we were at 7:44pm here, so with my 1:00 or so breaks between each 1000, I'm movin'!


    10 x 100 IM @ 2:00 stretch out [15 x 100 IM @ 1:30] held 1:18-1:20s
    (1500/5000) ~8:10pm now...this makes me more confident that I can make my 5000 yard swim-a-thon in under an hour next month.

    10 x 100 Kick w/ fins & board @ 1:30 [10 x 100 SDK w/ short fins @ 1:30] held 1:20s
    (1000/6000)

    6 x 50 V-Sit Scull @ 1:45 [6 x 50 V-Sit Scull @ 1:30] forearms and hands killing me
    (300/6300)

    8 x 50 w/ buoy front/mid/finish sculling @ 1:30
    [8 x Free Pulls @ 1:30]
    • Odds 100s (went 1:05/:06s)
    • Evens 125s (went 1:23/:24s)

    (900/7200)

    8 x 25 Sprints Choice @ 1:00 [8 x 25 Sprint Fly no breathers @ 1:00]
    (200/7400)

    100 EZ and out

    ------------------------
    7500 Yards - not too shabby, and quite a fun workout.
  12. Monday, December 28, 2013

    by , January 28th, 2013 at 06:21 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 64, pool at 80, 100% water clarity.
    Sunny skies with humidity at 70%

    Warm up
    100 FR DPS ABPT
    200 FR Kick
    8x25 on :30 w/Agility paddles, did 14s - 13s

    *Set 1*
    35x50 FR on :50, 30 max, 33 min

    • first two 50s were 33
    • all other 50s were 32 with some at 31 & 30


    *Set 2*
    300 BK DPS ABPT
    300 FR DPS ABPT w/Agility paddles/snorkel

    *Set 3*
    15x100 FR on 1:40, 1:03 min, 1:06 max

    • #1,2,5,6,10 were 1:06
    • all other 100s were 1:05, two 1:04s & a 1:03


    *Set 4*
    200 FR Kick
    400 FR DPS ABPT

    *Set 5*
    2(8x25 FR on :20, 1:00 rest)
    did all 14
    3x50 FR on 1:15
    29, 28, 28

    Warm down
    300 FR DPS ABPT

    Comments:
    First of all, let me say that the Agility paddles (medium size) are very useful and effective. They really assist with the EVF effort, and after taking them off, the stroke feels great right away. And it is possible to alternate using them in a set swimming with/without easily as there a no straps and can be put on quickly. I will order the larger ones to supplement the medium size paddles, but will use the medium size for all four strokes.

    Sets 1 & 3 - What coach Chuck wanted me to do today was approximately 30 min each of 50s, 100s, and 200s at specified pace, but I ran out of time, so cut the 200s and did set 5 instead. The 50s felt great, the 100s were harder in part because I am still feeling my one hour postal swim effort. Also I need do more warm down after a long set like 35x50s.

    Set 5 - I feel that my improvement recently is more due to building my speed, while sustaining my endurance. Speed is something that takes effort to acclimate to, and then to maintain just like distance, but if one does not do speedwork, than the distance work by it self does not prepare enough for racing. So although I was tired after sets 1 & 3, it was more important to me to do at least some speedwork before getting out rather than some of the 200s.
    Categories
    Swim Workouts
  13. Saturday, January 26, 2013 - One Hour Postal Swim

    by , January 28th, 2013 at 06:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 71, pool at 78, 100% water clarity.
    Sunny skies with humidity at 67%


    Warm Up
    200 FR DPS ABPT
    200 FR Kick
    4x50 on :50, 34 pace


    *One Hour Postal Swim*

    Split Time
    50 yd 33.45 33.45
    100 yd 34.21 01:07:40
    150 yd 35.02 01:42:41
    200 yd 35.82 02:18:30
    250 yd 35.71 02:54:13
    300 yd 35.69 03:29:54
    350 yd 35.90 04:05:48
    400 yd 35.55 04:41:21
    450 yd 35.89 05:17:14
    500 yd 35.73 05:52:58
    550 yd 35.80 06:28:46
    600 yd 35.79 07:04:34
    650 yd 35.29 07:39:51
    700 yd 35.28 08:15:08
    750 yd 35.33 08:50:28
    800 yd 35.11 09:25:34
    850 yd 35.03 10:00:36
    900 yd 35.48 10:36:05
    950 yd 35.70 11:11:47
    1000 yd 35.89 11:47:40
    1050 yd 35.23 12:22:54
    1100 yd 35.27 12:58:10
    1150 yd 35.31 13:33:29
    1200 yd 35.26 14:08:44
    1250 yd 35.40 14:44:08
    1300 yd 35.12 15:19:16
    1350 yd 35.39 15:54:39
    1400 yd 35.03 16:29:41
    1450 yd 35.53 17:05:13
    1500 yd 35.41 17:40:37
    1550 yd 35.39 18:16:01
    1600 yd 35.20 18:51:13
    1650 yd 35.44 19:26:39 19:26:39
    1700 yd 35.61 20:02:16
    1750 yd 35.08 20:37:20
    1800 yd 35.11 21:12:27
    1850 yd 35.18 21:47:38
    1900 yd 35.04 22:22:40
    1950 yd 35.63 22:58:18
    2000 yd 35.36 23:33:40
    2050 yd 35.24 24:08:54
    2100 yd 35.49 24:44:23
    2150 yd 35.43 25:19:49
    2200 yd 35.42 25:55:14
    2250 yd 35.51 26:30:45
    2300 yd 35.53 27:06:17
    2350 yd 35.39 27:41:40
    2400 yd 35.62 28:17:17
    2450 yd 35.53 28:52:49
    2500 yd 35.26 29:28:05
    2550 yd 35.47 30:03:33
    2600 yd 35.45 30:39:00
    2650 yd 35.32 31:14:19
    2700 yd 35.47 31:49:47
    2750 yd 35.29 32:25:05
    2800 yd 35.33 33:00:25
    2850 yd 35.60 33:36:01
    2900 yd 35.32 34:11:20
    2950 yd 35.46 34:46:47
    3000 yd 35.42 35:22:13
    3050 yd 35.37 35:57:35
    3100 yd 35.32 36:32:54
    3150 yd 35.42 37:08:19
    3200 yd 35.44 37:43:46
    3250 yd 35.36 38:19:07
    3300 yd 35.76 38:54:53 19:28:14
    3350 yd 35.40 39:30:17
    3400 yd 35.34 40:05:37
    3450 yd 35.35 40:40:58
    3500 yd 35.29 41:16:16
    3550 yd 35.22 41:51:29
    3600 yd 35.38 42:26:52
    3650 yd 35.67 43:02:32
    3700 yd 35.66 43:38:11
    3750 yd 35.50 44:13:41
    3800 yd 35.56 44:49:15
    3850 yd 35.55 45:24:48
    3900 yd 35.49 46:00:17
    3950 yd 35.46 46:35:45
    4000 yd 35.51 47:11:16
    4050 yd 35.47 47:46:44
    4100 yd 35.23 48:21:58
    4150 yd 35.27 48:57:14
    4200 yd 35.12 49:32:21
    4250 yd 35.10 50:07:27
    4300 yd 35.08 50:42:32
    4350 yd 35.30 51:17:50
    4400 yd 34.72 51:52:33
    4450 yd 34.89 52:27:26
    4500 yd 34.77 53:02:13
    4550 yd 34.80 53:37:01
    4600 yd 34.56 54:11:34
    4650 yd 35.61 54:47:11
    4700 yd 34.87 55:22:03
    4750 yd 34.59 55:56:38
    4800 yd 34.60 56:31:14
    4850 yd 34.57 57:05:49
    4900 yd 34.22 57:40:02
    4950 yd 34.31 58:14:20 19:19:28
    5000 yd 33.82 58:48:10
    5050 yd 33.91 59:22:04
    5100yd 33.00 59:55:04


    Comments:
    I was looking to go 5025, so 5100 was beyond my expectations. We set up digital clock on my left side and I swim two lanes nearby so I could see it clearly. It was more or less a solo swim, however several of the Swim Florida Jr/Sr Group swimmers took turns pacing with me, which made it more interesting. The first 40 minutes I just paced myself carefully with the clock, and then having more confidence I could do this, I gradually increase my effort the last 20 minutes.

    Updated January 28th, 2013 at 06:24 PM by fdtotten

    Categories
    Swim Workouts , Masters Swim Meets / Events
  14. Sun Jan 27, 2013 HOUR SWIM POSTAL

    by , January 28th, 2013 at 12:23 PM (Ande's Swimming Blog)
    Sun Jan 27, 2013 HOUR SWIM POSTAL

    I attempted the Postal on Wed at noon but did hard work outs, Wed morning, Tuesday, & Monday. Around 3k I felt terrible, so I stopped.
    I knew Larry, Dick, & Sharon were going to do it on Sunday, so I figured I'd take another shot or not.

    I swam Fast Friday hard but took it easy at Saturday practice then got a lot of sleep with a 3 hour Saturday afternoon nap and a lazy sleep late Sunday morning. Despite staying up late Saturday night watching "Banshee"

    I also shaved & just decided to swim long smooth & easy.

    When I got the pool, we picked our lanes & I warmed up a little, probably swam around 400. then we dove in for our start at 12:10.
    I split the lane 1 with Dick & swam next to Larry who was in lane 2 beside me.

    I dove in & swam long smooth steady. I could see the digital clock and had a sense of time & pace. To my surprise I didn't stop & felt OK at half way

    Swimmer: Ande Rasmussen

    Distance Laps Splits
    0050 :31.01
    0100 :34.49 01:05.50
    0150 :34.21 01:39.71
    0200 :33.71 02:13.41
    0250 :34.49 02:47.90
    0300 :34.75 03:22.66
    0350 :33.65 03:56.31
    0400 :34.07 04:30.37
    0450 :34.56 05:04.93

    0500 :33.60 05:38.54

    0550 :34.09 06:12.63
    0600 :34.46 06:47.09
    0650 :33.34 07:20.43
    0700 :33.63 07:54.06
    0750 :34.18 08:28.23
    0800 :34.10 09:02.34
    0850 :33.17 09:35.50
    0900 :33.12 10:08.63
    0950 :33.76 10:42.39

    1000 :33.76 11:16.15 5:37.61

    1500 :33.83 16:49.73 5:33.58

    1650 :33.77 18:29.84

    2000 :33.46 22:23.46 5:33.73

    2500 :33.66 27:58.34 5:34.88

    3000 :33.41 33:32.82 5:34.48

    3300 :33.85 36:52.83 18:22.99 2nd 1650 split

    3500 :33.20 39:06.67 5:33.85

    4000 :33.21 44:40.11 5:33.44

    4500 :33.63 50:14.13 5:34.02

    4950 55:13 18:20 3rd 1650 split

    5000 55:45 5:30.87

    5050 56:18
    5100 56:52
    5150 57:23
    5200 57:57
    5250 58:32
    5300 59:04
    5350 59:38

    Went 5385

    2012 Postal 5290

    2011 Postal

    Updated January 28th, 2013 at 02:48 PM by ande

    Categories
    Swim Workouts
  15. SArasota Y Sharks Masters 5:30 AM Workout -01/29/2013

    by , January 28th, 2013 at 12:15 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 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 200 Broken 5:00
    Choice, broken :10 @ 100 race pace.
    1 X 100 easy

    4 X 100 kick 2:10
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 1000 negative split
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  16. 01.28.13 - Monday workout

    by , January 28th, 2013 at 12:03 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny, Aundrey and Meredith.

    SCY

    600 Warm up
    200 IM/Free

    200 IM/200 IM Kick 3:15/3:45
    200 IM/200 IM Kick 3:10/3:40
    200 IM/200 IM Kick 3:05/3:35
    200 IM/200 IM Kick 3:00/3:30
    100 Easy
    Not too bad. Feeling sore from last week but I made it.

    200 IM/200 br Kick 2:40/3:10
    200 IM/200 br Kick 2:45/3:15
    200 IM/200 br Kick 2:50/3:20
    200 IM/200 br Kick 2:55/3:25
    100 Easy
    This one hurt. I switched to br kick so I would have a prayer of keeping up. Missed the first IM by :05 and stayed about :05 to :10 back until the last two 200s.

    200 IM Timed (2:39) Not one of my best efforts but I'm pretty beat up right now so I'm not too discouraged by this.

    200 Easy

    5 x 100 - 1:20, descend (1:16, 1:18, 1:17, 1:11, 1:10) Not much of a "descend". Finally got going on the last two.

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  17. Sunday, Jan. 27

    by , January 28th, 2013 at 11:19 AM (The FAF AFAP Digest)
    Saturday:

    Took Saturday off as usual. I was pretty booked anyway as Lil Fort had a soccer game and Teen Fort had finals of HS district champs. She swam well in her evil events and advanced to regionals next weekend. The state cut for 100 evil here is a 1:07, seems really fast to me. I've seen D1 breaststrokers swimming that time in dual meets.

    Sunday:

    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    I adapted a set from Workout #1 of the HIT forum: http://forums.usms.org/showthread.ph...5-Jan-28-Feb-3. Used fins throughout.

    6 x 25 burst + cruise @ :45
    50 EZ

    5 x through:
    1 x 25 back kick @ 100 pace @ :30 (10-11)
    1 x 25 EZ @ :30
    2 x 25 back shooter @ :30
    1 x 25 EZ @ :30
    :30 RI

    50 EZ

    5 x through:
    1 x 25 fly @ 100 pace @ :30 (11-12)
    1 x 25 EZ @ :30
    2 x 25 belly shooter @ :30
    1 x 25 EZ
    :30 RI

    100 EZ

    3 x though:
    1 x 50 AFAP flutter kick w/board (25 lows) @ 1:00
    2 x 50 EZ @ 1:00
    2 x 25 flutter kick shooters @ :30
    1 x 50 EZ @ :30
    :30 RI

    100 EZ

    3 x though:
    1 x 50 swim AFAP (started out with fly-back, went 24, switched to evil when someone joined my lane and went 28s) @ 1:00
    2 x 50 EZ @ 1:00
    2 x 25 back shooter @ :30
    1 x 50 EZ @ 1:00
    :30 RI

    100 EZ

    6 x 25 w/parachute & agility paddles
    150 EZ

    Total: 4700


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

    Did I add that up correctly? I was in the pool for a long time, but 4700 is still rather a lot of yardage for me. All the shooters -- 40 total -- meant the workout had an aerobic component. And doing those shooters on :30 was a bear after the hard efforts.

    Off to the gym today! May do a shorter swim after.
    Categories
    Swim Workouts
  18. Week 17 - distance Monday

    by , January 28th, 2013 at 08:53 AM (After a long rest)
    I felt pretty good today. A little sluggish at the beginning but soon picked up in the main set.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    200 stretch free
    12x50 25kick, 25 free on 45

    Main set
    5x100 on 1.15
    4x100 on 1.10
    3x100 on 1.05
    2x100 on 1.00
    1x100 on 55
    100 easy

    12x50 with flippers done as 25 free, 25 under water no breath on 1 min
    2x500 on 5.30 with snorkel

    Total 4700

    I made the 15 x 100 all the way down to the 2 on 1 min. The last one I fell apart a bit and went 1.01. Upto the 1 min set I held 1.02-1.03s.

    Off to Tampa and Dc this week. I will be swimming with the local masters teams in both places.
    Categories
    Swim Workouts
  19. Descent effort today but not as fast I would have liked

    by , January 28th, 2013 at 07:19 AM (Mixing it up this year)
    Felt fairly good today. I have a meet in two weeks and I need to get my distance swims stronger and my sprints will be what they are. my main set I did not feel was as fast as I wanted but then again I did not have the big paddles on. I will only use the strapless paddles this week and next so that I don't work the shoulders too much.

    I also need a massage some time soon.

    500 free
    500 Free kick w/zoomers every 3rd 25 fast
    5x200@3:00 Free w/strapless paddles & bouy went 2:57, 2:52, 2:48, 2:46, 2:44
    8x25@:45 shooters w/zoomers
    8x25@:45 12.5m sprint/12.5m easy
    100 Back
    200 Free w/snorkle hold 6 beat kick
    100 Back
    200 Free w/snorkle hold 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  20. Sunday 1/27/13

    Sunday 1/27

    AM only SCY

    Went to a small meet in Cabot, AR this morning.

    400 swim (100 FR/50 BK/50 kick)
    4x75 k/dr/bld

    8x50 12.5 smooth/25 FAST/12.5 smooth

    Races:
    100 FR - 51.60
    100 BR - 1:03.60

    Total: 1300
    Categories
    Swim Workouts