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Swim Workouts

  1. Week 22 - Saturday at the pool with the family

    by , March 9th, 2013 at 06:01 PM (After a long rest)
    Today was a first with the wife and two kids coming with me to the aquatic center. Wife and son went to the weight room while daughter and I swam.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    All done as pull with paddles
    100 on 1.10
    200 on 2.20
    300 on 3.30
    400 on 4.40
    500 on 5.50
    500 on 5.50
    400 on 4.40
    300 on 3.30
    200 on 2.20
    100 on 1.10

    Warm down
    300 easy

    Total 4000

    I held 1.03-1.04 pace throughout the main set. The 500s were 5.16,5.17. I felt strong throught.
    Categories
    Swim Workouts
  2. Saturday 3/9/13

    Saturday 3/9

    AM and PM SCY

    600 swim (200 BK/100 FR)
    400 I.M. K/sw/dr/bld

    3x100 @ 1:15 D1-3
    4x50 @ :45 RED

    300 swim (75 FR/25 BR kick)
    4x50 @ :10 REST 25 BR/25 FR w/ strapless paddles
    2x25 @ :05 REST FAST BR
    50 EZ

    200 BR - 2:15.11 (30.16/33.71 [1:03.87]/35.21/36.03 [1:11.24])

    400 EZ

    300 assorted warm-up

    100 FL on the 400 medley relay - 55.51 (25.36/30.15)

    400 EZ

    Total:

    PM swim: 3500

    500 swim
    5x100 @ 1:45 k/sw/dr/bld odd: FR, even: FL

    Total: 1000

    Updated March 10th, 2013 at 03:47 PM by Calvin S

    Categories
    Swim Workouts
  3. A morning swim

    by , March 9th, 2013 at 04:14 PM (Mixing it up this year)
    Today's goal was to get over 100 miles for this year so far.

    500 free
    500 free kick w/zoomers
    5x200@3:15 free w/strapless paddles, snorkel & bouy
    500 breast kick every 3rd lap free kick
    1000 as 100 free/100 back swam at a good clip
    500 free kick w/zoomers
    500 drills w/snorkel

    Total 4500 yards
    Categories
    Swim Workouts
  4. 03.09.13 - Saturday workout

    by , March 9th, 2013 at 01:19 PM (Pete's swim blog)
    Swam at the Huntsville Nat w/ Dave, Dave, Dave, Brandon and Mary.

    SCY

    400 IM/400 Pull/250 Kick/100 Drill

    3 rounds of:
    * 4 x 75 w/ paddles - 1:00
    * 4 x 50 Kick - 1:00
    Felt good on these. Made sub :50s fairly easily. Last one was close to :45.

    8 x 200 IM - 3:45 Best average
    i should be able to do 2:40s on this interval but it wasn't working today. Felt overheated after two 2:42s. I dropped the pace back to 2:45 to 2:50 and finished hard on 2:38.

    6 x 100 - 2:00 (50 fist, 50 swim)

    10 x 50 Kick w/ fins - 1:15 Underwater sdk down, easy back

    400 cool down

    (5750 Total)
    Categories
    Swim Workouts
  5. Friday 3/8/13

    Friday 3/8

    AM and PM SCY

    AM swim:

    500 swim
    400 I.M. k/sw/dr/bld

    2x
    3x100 @ 1:15 D1-3
    4x50 @ :45 RED

    200 EZ

    300 kick/swim by 25
    4x25 @ :30 V.S.
    25 FAST dive
    75 EZ

    competition warm-up:
    300 swim
    4x50 @ :10 REST 25 FR/25 BR w/ strapless paddles
    2x25 @ :10 REST 12.5 FAST/12.5 EZ
    50 EZ

    100 BR - 1:01.53 (28.92/32.61)

    400 EZ

    Total: 3700

    PM swim:

    500 swim
    5x100 @ 1:45 k/sw/dr/bld
    3x100 @ 1:15 RED
    200 EZ

    Total: 1500

    That 100 BR is about a second off my lifetime best, but I am happy with the swim. I haven't been able to train the way I wanted to this season (being busy coaching two teams, new job, "real life" as I like to call it, etc.). This time is what I would have liked to have been back in December at the Elite Pro-Am. It is really only in the past 4-5 weeks that I have felt like I am starting to train at my max level. Not enough time to get the most out of a full taper. I do think the swim set me up nicely for the 200 BR tomorrow.
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    Swim Workouts
  6. Workout 03/08/13:

    by , March 8th, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    Go 3 times through
    100 kick
    200 with agility paddles

    100 kick
    6 x 75 on 1:05
    - odds = FR
    - evens = 50 FR/25 stroke

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

    As planned, I woke up before work in order to get a swim in this morning. I give lots of credit to those of you in the swimming world that daily do early morning practices


    The Tri train was a bit unorganized, so I headed over a lane and split it with my dentist to do the swim above. I usually try to eat half a granola bar but didn't today, and I was not feeling very energetic. I started to read Muntones' Open Water book so I can pretend to know I am doing this summer in the waterways of New England. Have a great weekend, everyone!
    Categories
    Swim Workouts
  7. Friday, March 8, 2013

    by , March 8th, 2013 at 07:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 58, Water temp 79
    Sunny, blue skies, humidity at 56%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    4x150 FR on 2:15 as (50K/scull, 50 CU, 50 DPS-6) w/snorkel-agility paddles
    300 FR as 6(25 CU, 25 DPS-6)

    *Set 1*
    8x100 FR on 1:45, desc from 1:15
    *1:11, 1:08, 1:07, 1:06, 1:05, 1:04, 1:03, 1:02...right into
    8x100 FR on 2:00, desc from 1:10
    1:10, 1:08, 1:06, 1:05, 1:05, 1:04, 1:03, 1:03
    ---200 BK as 4(25K, 25 DPS-6)
    ---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)

    *Set 2*
    8x100 FR on 2:15, desc from 1:05
    *1:05, 1:04, 1:04, 1:03, 1:03, 1:03, 1:02, 1:02
    ---200 BK as 2(25K, 25DA, 50 DPS-6)
    ---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)
    ---Dryland band stretches 5 min

    *Set 3*
    8x100 FR on 3:00, AFAP Best Average
    *1:02, 1:01, 1:00, 1:01, 1:02, 1:01, 1:02, 1:01
    ---200 BK as 2(25K, 25DA, 50 DPS-6)
    ---200 BR as 4(25K/bk, 25 Swim)

    *Set 4*
    1x1000 FR on 12:30
    *11:44...right into
    20x50 FR on :40
    *35s/34s/33s

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

    Comments:
    I have a lot of comments today...read at your own risk of falling asleep!

    Coach Chuck was on deck to provide splits and feedback. After swimming through the warmup and halfway through the Set 1 first round of 8x100s, from the pace of 1:05 and faster I could feel the fatigue of a week's worth of quality sets in my arms. It was the same in the Set 1 second round of 8x100s. To make things worse, Coach said on the 100s from 1:05 - 1:02 that the second 50s were 3-5 seconds slower than the first 50. It hurts even more when learning that a painful 1:03 was a 29/34!

    My freestyle smooth cruising pace as 1:15/100 progressive to a steady effort pace of 1:10-09/100 is more towards catch-up style with a 4 beat kick, which is how I swim my long swims. For some reason in these 8x100s I was just trying too hard, feeling like I had to make up for my arms feeling tired already. The adjustment was to swim a 200 as 25 with long smooth EZ DPS style stroke, and then a 25 swimming the same stroke only with a strong powerful kick. (It's pretty obvious that I am a lazy flutter kicker and do not like to do hard flutter kicking sets!)

    That adjustment made a huge difference mentally and physically. Now I did not concern so much with the final time, but to split evenly or no more than 1 second difference. Beginning with Set 2 100 #1, the first 50 was just moderate effort, smooth and long streamlining from the flipturn into the second 50 doing a strong kick and long firm pull for 32/32-1:05. That felt much better and not as tiring. While I was still feeling worn out from a week of hard swimming, the rest of the 100s were much more bearable with more effective swimming. Sometimes I feel like my swimming journey is a circle, learning and then re-learning what I thought I already knew.

    After coach Chuck and the other swimmers he works with have left, I decided to do Set 4. Last year when I did the Master 5K at Miramar Lakes, the last loop of three was the hardest, then swimming the approximate 1000 yard straight line towards the finish chute was mostly an effort to just hold the stroke together and get to land. This year will be different for me, I want to have a strong last loop and a great closing finish, but still take it out strong.

    Tired from quality Sets 1-3 as in 1/2 or 3/4 of a 5K OW race, Set 4 was to swim a steady and strong effective 1000 and then pick up the pace with the 20x50s. Well the 1000 was solid, but doing the 50s on 40 trying to hold under 35s was quite a challenge today. But I kept my stroke disciplined and the results are acceptable for now as well as truthful about the preparation I still require to be more ready.
    Categories
    Swim Workouts
  8. Week 22 - Friday

    by , March 8th, 2013 at 09:34 AM (After a long rest)
    I still felt a little stiff at the beginning of practice but loosened up by the end again.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    6x75 kick middle25 hardon 1.20
    100 easy

    Main set
    3x(2x100 fast on 1.30, 2x50 AFAP on 1.00)
    100 easy
    3x300 with fins work walls on 3.30
    100 easy
    8x75 kick, pull, swim by 25. No rest
    100 easy
    10x50 on 35

    Warm down
    100 back/free

    Total 4500

    I held 1.01s throughout the fast 100 and 28-29 on the 50s. I don't feel like I have any speed yet, but seem better with how I feel in the water on these faster sets. The 300s were more like active recovery and I got about 15-20 seconds rest. The 50s were hard but held 31s throughout.

    -----
    The official times were just posted from my meet a few weeks back and my splits were quite interesting. I had a rough week ahead of the meet and I think I psyched myself out of a really competitive time as a result. In particular we did a tough 200,100,50 set the day before the meet. At the meet I decided to try to go out a little easier than usual because I was afraid of dieing. After both races I felt like I had a lot of energy left and after reviewing the splits I see why. I negative split both races and in the case of the 1000 by a considerable amount of time. I negative split the 500 by about 1 second, and about 8 seconds in the 1000. I am really pleased to see that i have plenty of room for improvement and that I am actually in a pretty good spot endurance wise right now, despite feeling stiff and sluggish with no speed.

    Updated March 8th, 2013 at 11:14 AM by StewartACarroll

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    Swim Workouts
  9. Another Distance Day - Long Course Rules

    by , March 8th, 2013 at 09:10 AM (Mixing it up this year)
    This was a long course day so of course I chose to do distance. I normally would not have the snorkle on for a set like that but what I had planned and what I did were 2 different things. This is the nice thing about being your own coach.

    I was going to do a 400,300,200,100 set but desided since I felt so smooth to just keep going and make it a 1500.

    500 free
    500 free kick w/zoomers moderate pace

    1500 free w/snorkle, strapless paddles and bouy went 24:16

    300 free kick w/zoomers
    300 free/back EZ w/zoomers

    Total 3100 meters
    Categories
    Swim Workouts
  10. Thurs, Mar. 7, 2013 5:30-7:00pm

    by , March 8th, 2013 at 12:20 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    Kicking...UGH, my legs are so dead from work...
    16 x 25 SDK w/ short fins underwaters @ 1:00
    All w/ short fins:
    3 x 50 SDK @ :45 made them
    3 x 50 SDK @ :40 made them
    3 x 50 SDK @ :35 missed them. First one about :38, after that I just kicked.
    Short fins help you, but they're not like long fins. With long fins I can kick too easy, but I like the feel of the short ones.
    (850/1450)

    3 x 100 Free Pull @ 1:45 went 1:05/1:06
    3 x 100 Free Pull @ 1:35 went 1:03s
    3 x 100 Free Pull @ 1:25 went 1:02/1:03
    (900/2350)

    28 x 25 @ 1:00 - 7 of each stroke in IM Order
    EZ / Fast / EZ / Fast / EZ / Fast / Fast
    (700/3050)

    200 EZ

    ------------------------------
    3250 Yards

    Workout got done early so they could do the awards presentations for the kids Champs meet last weekend. I stuck around to support them and listen to how they did. The team was 3rd place overall, the 10 & Unders won the "high point" for the meet (they made a special classification for a team high point for the 10 & unders since they were timed finals only). We had one 12 year old girl get a high point award as well. Lots of times drops, lots of sectional qualifying times.

    ---------------------------

    For other masters news: This weekend I will be heading to another meet in Coeur d'Alene, Idaho. Short course meters in a fairly new facility. It's a wall-to-wall 25 meter pool, so if anyone can get Jim Thornton to get registered, he has a few hours left online.
    I'm swimming the 1st 2 events - 200 IM, and 400 Free...then skipping literally a couple events till the 200 Free. After that I wait around for the last 2 events of the meet: 400 IM, then finish with the 1500 Free. Luckily there are 15 people so far entered in the 1500, so that means at least 3 heats. I'll have about an hour of rest after the 400 IM, so all good. My only concern will be my lack of rest this whole week with my work schedule. I'm sure when the horn goes off, I'll be ready.
  11. Thursday, March 7

    by , March 7th, 2013 at 11:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    200 scull w/agility paddles
    6 x 25 shooters w/fins
    50 EZ
    6 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    3 x (25 AFAP + 75 EZ)
    -- backstroke from blocks on the top (no rolling start), 13ish
    -- i went a 13.0 at the sprint classic with my old start
    -- i need one kick less to get to the 15 m with this start so may need to watch it at next weekend's meet

    100 EZ

    LP set (1:3 work/rest ratio)
    4 x through:
    2 x 50 AFAP w/fins @ 2:00
    1 x 50 EZ @ 2:00

    R1 = fly (23, 24 low), R2 = back (24, 24), R3 = breast (28 high, 29), R4 = dolphin kick w/board (26, 27)

    300 EZ

    8 x 50 free smooth w/agility paddles @ 1:00
    50 EZ

    Total: 3000


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

    I was more tired today than I thought I would be. Maybe it's because I've actually managed to workout 7 days in a row. Still, I persisted in trying to do a lactate production set. My legs were toast by #4 and jelly on #8. I have a hard time shortening the interval on AFAP efforts where I'm UW or not breathing, so I settled on 2:00. Even then, doing a second 1 breath 50 fly was hard. But it doesn't seem right to breath more on AFAP efforts. You want to simulate race conditions.
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    Swim Workouts
  12. Thursday 3/7/13

    Thursday 3/7

    PM only SCY

    In Jenks, OK for the Region VIII sectional meet.

    600 swim (100 FR/100 BK)
    400 I.M. k/sw/dr/bld

    5x100 @ 1:15
    2 - D1-2
    3 - RED

    2x
    4x75 @ 1:15 odd: 50 drill/25 DPS, even: 25 drill/50 build
    4x25 @ :30 V.S.

    150 EZ

    2x100 @ 1:15 D1-2
    4x50 @ :45 RED

    150 EZ

    Total: 3000

    Took some time to get used to the pool (it's fantastic, I swam here last year also) and then it was off to shave down. Schedule for this weekend is as follows:

    Friday: 100 BR
    Saturday 200 BR and 100 FL (on the 400 medley relay)
    Sunday: 200 FL
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    Swim Workouts
  13. Wednesday 3/6/13

    Wednesday 3/6

    PM only SCY

    500 swim

    10x100 @ 1:45
    odd: kick/sw
    even: drill/build

    2x37.5 FAST dive

    100 EZ

    Total: 1700

    Had to get out early for a church meeting with my wife. Not an ideal taper practice!
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    Swim Workouts
  14. Week 22 - Thursday weights and swim

    by , March 7th, 2013 at 10:24 PM (After a long rest)
    This was my first dry land in 3 weeks and I felt very sore, but as usual loosened up in the pool.

    Weights
    3x(10 bench press, 10 incline bench, 10 military press, 10 seated row hands in, 10 seated row hands out, 10 inclined back, 10 x lat pull down hands inside, 10 lag pull down hands outside), 30 seconds between rounds.

    Swim
    400 with snorkel
    400 swim
    400 pull
    4x100 on 1.15
    4x100 kick with fins on 1.30
    4x50 on 45 Concentrating on DPS holding 30-31
    100 easy
    4x50 on 40 concentrating on streamlined turns holding 30-31
    100 easy
    Total 2600
  15. Monday 3/4/13

    Monday 3/4

    PM only SCY

    600 swim
    400 pull w/ buoy + strapless paddles

    2x
    3x100 @ 1:45 kick
    6x50 @ 1:00 25 scull/25 swim w/ buoy only

    4x100 @ 1:20 D1-4
    3x200 @ 2:30 pull w/ buoy + paddles
    4x100 @ 1:15 RED
    3x200 @ 2:50 I.M.
    1 - dr/sw
    2 - swim
    3 - build each 50

    4x300 @ :30 REST
    1-2 N.S.
    3-4 D1-2 w/ paddles + fins

    2x37.5 FAST from a dive

    6x50 @ :45 A.R.

    Total: 5800
    Categories
    Swim Workouts
  16. Thursday, March 7, 2013

    by , March 7th, 2013 at 06:24 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 60, Water temp 79
    Sunny, blue skies, humidity at 58%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
    5x50 on :40 desc 1-4 *33-33-32-32-32

    *Set 1*
    10x50 on :40
    *32-31-31-31-30-31-31-31-31-31, right into...
    1x500 on 6:20
    *5:55, right into...
    10x50 on :40
    *31-30-30-31-30-30-31-31-30-30, right into...
    1x500 on 6:15
    *5:51, right into...
    10x50 on :45
    *30-30-29-30-31-30-29-29-30-29, right into...
    1x500
    *5:49

    Warm Down
    300 BR as 6(25K/bk, 25Swim)
    300 BK as 3(50DA, 50Swim)
    400 FLY as 4(25DK/bk, 25RA, 25LA, 25 SDK-6,DPS-6)
    300 FR as 3(50K/wScull, 50 CU) w/ snorkel-agility paddles
    300 FR as SDK-4,DPS-5
    Dryland band stretches 10 min

    Comments:
    Arms recovered better than expected from the 9,900 yard session yesterday, but I did feel some remaining fatique during the warm up through starting out Set 1.

    The goal of Set 1 was a strong challenge but not really hard or long. It was harder than I expected go right into the 500s after the 10x50s, where the first 100 of each 500 felt almost like recovery pace and then a strong descend pacing of the next four 100s.

    Did Set 1 without any equipment, and then a long warm down using some equipment, into dryland band stretching deck work. I feel no aching arms, only minimal effects from today's session.

    Swimming 4-6 quality sets in a session with fins and paddles or either one can really tire me out later. But doing quality sets with equipment and without, has eventually brought me to this capacity to do a set like Set 1 today.
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    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -03/11/2013

    by , March 7th, 2013 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    A guest is writing our Friday workout so I will not post. Here is the workout for Monda March 11.

    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

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

    4 X 200 IM 3:30
    4 x 100-1 of each stroke- 2:00

    16 X 50 free
    4 on :45
    4 on :40
    4 on :35
    4 on 1:00 swim down

    4100Y
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    Swim Workouts
  18. 03.07.13 - Thursday workout - IM

    by , March 7th, 2013 at 10:58 AM (Pete's swim blog)
    Swam w/ Dave, Ray and Keith. We did Ray's workout but he usually sticks w/ free and likes long rests in between intervals. So, I went all IM today with a couple exceptions. The timed 400 IM went fairly well considering how tired I was.

    SCY

    600 Warm up

    4 x 125 - 2:00 (100 IM + 25 stroke, IM Order)
    4 x 125 Stroke, IM order - 2:00
    100 Easy

    4 rounds of:
    * 100 IM Kick - 1:45
    * 100 IM - 1:45
    100 Easy

    4 x 75 Stroke, IM order - 1:15
    4 x 75 Kick - 1:15, convert Flutter -> Br
    100 Easy

    8 x 50 - 1:00 Easy/Hard IM Order
    100 Easy

    8 x 25 - :30 Easy/Hard, no breath IM Order
    150 Easy

    400 IM Timed (5:33)
    100 Easy
    400 IM Kick Timed (6:55)

    5 x 100 - 1:20 1st 25 stroke, IM Order; 25 kick on last 100

    200 Cool down

    (5750 Total)
    Categories
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  19. Recovery day, not! That evil stroke showed up

    by , March 7th, 2013 at 08:30 AM (Mixing it up this year)
    Yes I did breaststroke today to really work my legs. Just needed a change of pace today. I was running late, had to get gas and just moving slow.

    Only my 3rd day under 190 pounds at 188.8, 10 pounds gone 20ish to go.

    500 free
    500 free kick w/zoomers
    12x50@:55 free w/snorkle held 6 beat kick on all but the last 2 where I used my 2 beat kick. End result held the same times. My kick still stinks but I need to do it to loose the weight on my thighs! held 46's
    300 breast kick
    200 breast pull w/zoomers
    4x50@1:15 breast went 54,53,53,51
    500 free w/snorkle and strapless paddles using a 4 beat kick
    200 EZ

    Total 3000 yards
    Categories
    Swim Workouts
  20. Wed, Mar 6, 2013 7:00-8:01pm :)

    by , March 7th, 2013 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    Best thing about Wednesdays is PAYDAY!! At least I got a decent check for the hours I'm putting in, and they will only get bigger as the weeks go on too! Yup, I got word today that the 10+ hour days will be continuing for a while now...not sure why, but we're doing it, so I'll be going from 4:00am - 2:30(or later)pm, plus doing some Saturday maintinence projects as well I assume. Paycheck good, rest and life bad. Swimming - make it happen.

    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull
    (900/900)

    10 x 100 SDK w/ short fins @ 1:25 Max Rest
    I did Odds 100s, Evens 50s. Made the intervals on the odds, and just relaxed on the evens. My legs are just beat from all the work...standing, climbing, moving, lifting, kneeling, crawling, etc.
    (750/1650)

    5 x 200 Free Pull @ 3:30
    Odds FAST - went 2:08/2:06/2:03
    Evens EZ - went 2:15/2:15 - not exactly EZ, but controlled
    (1000/2650)

    6 x Broken 100s Choice @ 3:00, w/ :10 rest @ 25s
    I did 3 of these, Freestyle, went :54/:54/:55
    (300/2950)

    --------------------------------

    2950 Yards

    I got out at this point so I can relax a bit and try to get to bed for the early morning that is coming soon.