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Swim Workouts

  1. Sunday, February 19, 2012 Lake Washington Meet Results

    by , February 19th, 2012 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    This morning started off extra early like most swim meets I have to drive to. Only this morning I had to get on the internet to check the pass reports to see if it was even going to happen today. The Cascade Mountains were getting dumped on with feet of snow over the past few days, and they were have a few issues up there as well. Luckily the pass further north (and the shortest route for me) was open with snow tires required...not a problem. Off to the meet!

    400 IM - 4:33.65 Masters best time by 1.5 seconds!!
    27.13 / 31.67 (58.80)
    37.48 / 36.38 (1:14.06) <-- as you can tell I need to work on this part
    39.33 / 40.12 (1:19.45)
    31.31 / 29.93 (1:01.24)

    Honestly I felt miserable before this race today. Probably from the 3+ hours in the car, and possibly the heat in the pool area as well felt a little warm (and stuffy). I just couldn't fully relax prior to the race, but still ended up doing great!!
    I have approx 4 seconds to drop for the age group record with a shave and taper at the end of March for the LMSC champs meet. Should be doable...now where should I take the 4 seconds? Easy answer is 1 sec. per stroke.

    100 Fly - 57.29 - anything in the low 57 range is good enough for me
    26.88 / 30.41
    I had a great race with That Guy in this one, though I didn't know it till after the race. We basically were the same throughout the race, with him beating me by 0.04. (and his 50 Fly event later was AMAZING!!)
    [nomedia="http://www.youtube.com/watch?v=Bw390EpetN4"]2-19-12 - Kirkland, WA - 100 Fly - YouTube[/nomedia]


    100 Free - 53.52
    25.55 / 27.97
    Let this be the last time I swim this for a while (besides Canadian Nats since I'm already entered)
    The 100 Free officially sucks! I'd rather do the 200 Free any day over the 100 Free if I had the choice.
    [nomedia="http://www.youtube.com/watch?v=lMmNaB1Itrs"]2-19-12 - Kirkland, WA - 100 Free - YouTube[/nomedia]


    200 Back - 2:18.09
    31.70 / 35.19 / 36.07 / 35.13
    My start tells the story that you don't need to have a good start to be able to swim backstroke. Just SDK like crazy and you can beat them all! The rest of the 200 Back is BLAH.
    [nomedia="http://www.youtube.com/watch?v=PhAJkagwn0M"]2-19-12 - Kirkland, WA - 200 Back - YouTube[/nomedia]


    200 Fly - 2:07.67
    I didn't wait around for splits, but TG said I was out in a 1:00, so 1:00ish / 1:07ish.
    Not bad, actually felt pretty good. All of my 200 Flys have been consistent lately holding in the 2:07 range +- a second or so.
    [nomedia="http://www.youtube.com/watch?v=uu_8g1ZO5qk"]2-19-12 - Kirkland, WA - 200 Fly - YouTube[/nomedia]


    =================================

    Afterwards I went out for my "WINNER WINNER STEAK DINNER" with my daughter. Problem is, the place the I was planning to go, didn't have any steaks on the menu today!! Oh well. I instead went to SubWay and got my Big Philly Cheesesteak sub with all the fixin's. It was very good, and at least got me satisfied.

    ===========================

    Triple Bonus:

    After all my other success today, I was able to win a speeding ticket from a friendly state patrol officer too!

    Updated February 19th, 2012 at 10:45 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  2. Sunday, Feb. 13

    by , February 19th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises (25 min)
    explosive leg press, 270 x 4-5 x 15
    seated row negatives, 50 x 3 x 15
    overhead squats w/bar, 45 x 2 x 15, 55 x 1 x 15
    leg extensions, 130 x 4 x 7
    wide grip lat pulldowns, 50 x 3 x 20
    good mornings, 85 x 4 x 8
    knee tuck jumps, 10
    altitude drops, 10


    Swim/SCM/Solo:

    1500 meters easy in gym pool


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

    Rushed out of the pool to go to Lil Fort's swim meet and it was cancelled. Power outage. Oh well, probably needed an easy swim anyway. I can tell I am in need of a recovery week. But I'll have to wait another week.
  3. Workout 02/18/12: Could we with ink the ocean fill

    by , February 18th, 2012 at 01:36 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    - 200 FR/200 Bk, 150 IM drill
    - 6 x 50 FR drill
    --- 2 each catch-up, splash back, thumb drag

    Down the ladder (team did lower yardage):
    - 400 (did IM)
    - 4 x 100 FR on 1:30
    - 300 FR pull with buoy
    - 4 x 75 IM (no free) on 1:15
    - 200 FR
    - 4 x 50 FR on :45

    4 x 75 IM (Indiana IM)

    10 minutes Kick Wars
    - Suggested by Carrie the other night: set up cones on deck 5 yards apart, and swimmers start in the middle of cones and play "tug of war" by kicking their opponents past the cone. I wanted to do this 10 yards apart, but the team protested. This is a fun thing and usually the ladies find that they are stronger at kicking than the guys. We had 5 people, so two rows and the "loser" on the far side became the ref as the winner from the near side moved to face the winner on the far side

    -Finished off with a Noah's Ark Pull w/ buoy with Kevin after everyone else left. (6:11)
    (BAM masters practice/Rec/3450yds/90 min)
    --------------

    I went to a pancake breakfast this morning after seeing on facebook that it was happening at the Capstone Baptist Church in North Bennington - proceeds to help with the juniors and seniors at my son's school mission trip to Guatemala next month. I used to eat like a horse for breakfast, but can't seem to anymore these days. Despite that, I wolfed down a stack of pancakes with real Vermont maple syrup before heading to the team practice this morning.

    Ended up being 8 people there today, but I was the only one in swimming the higher yardage workout. Since the 400 was first, I decided to do it IM and hit the following splits: 1:06.62, 1:18.97, 1:42.50, 1:11.00. Total was 5:20.29, which is 7 seconds faster than a couple of weeks ago - you can check my progress here. I was really starved for air on the backstroke, so I need to keep working on breath control, as it lead to poor pullouts on the breast. Room to keep improving ...

    The kick wars was fun, and would have been better if we had a farther distance to go. I just grabbed some cones from the garage before heading to practice and set it up - the team was pooped after practice and was not all to interested in really going for it. Oh well, fun idea that you should try with your club. Any other fun ideas that you can share from your team workouts?

    Not too much to report for the rest of the day. I volunteered for laundry duty so I will be rocking the clean clothes until going to my daughter's Cabaret tonight with my wife. I heard the song that I referenced above shuffle through my swimp3's today during the Ark, The Love of God. We sang it in church a last summer from the hymnal, and I realized that MercyMe covered it. The story goes that the last verse was penciled on the wall of a narrow room in an insane asylum by a man said to have been demented, and they found the words when they laid him in his coffin, but that article actually points out something even more amazing You can check it out if you'd like.

    Updated February 18th, 2012 at 02:52 PM by rxleakem

    Tags: 400 im, kick wars
    Categories
    Swim Workouts
  4. 02.18.12 - Saturday workout

    by , February 18th, 2012 at 09:04 AM (Pete's swim blog)
    Swam at HSA with Dave, Dave, Mary, Dan, Bob and a couple others. Pool ~82 with hot and cool spots. Wore my Nike jammer. Didn't do much with the intervals. It was kind of "last in +15". I was getting lots of rest so I tried to keep the speed up a bit but I didn't pay much attention to my times.

    SCY

    400 Warm up
    300 Kick
    300 Pull

    200 Kick
    100 Fr (neg split)
    400 IM down/Free back
    100 Fr (neg split)
    200 Kick

    200 Pull
    200 Free (neg split)
    400 Free
    100 Fly/100 Free
    200 Pull

    100 Pull
    200 Pull
    200 IM
    400 Free
    200 IM
    200 Pull
    100 Pull

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  5. Friday, February 17, 2012 5:00am & 5:30pm

    by , February 17th, 2012 at 10:26 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Didn't have many plans for kicking my butt this morning, especially with the meet coming up on Sunday.

    2 Rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull


    10 x 50 Dolphin Kick on back w/ Speedo Biofuse training fins @ 1:00 (:32-:35s)
    These fins are weighted quite a bit, so they make you really work when you kick!!

    4 x 125 Free Pull @ 1:35 (1:25-1:28s)

    100 EZ and out

    -------------------------
    2100 Yards

    ===============================

    P.M. Workout:

    About the same on the yardage and intensity. Just wanted to get in a little more pool time since I probably won't swim on Saturday due to work stuff.

    Warmup:
    500 Free (started building intensity after the 200)
    200 Kick w/ board
    300 Free Pull

    800 IM
    • Fly (150 1 arm drill, 50 Fast Fly)
    • Back (100 cruise, 50 build, 50 Fast)
    • Breast (150 cruise, 50 build)
    • Free (50 Cruise, 50 Get up to speed, 100 Bring it like a champ!)
    4 x 50 Free cruise @ :45

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

    2000 Yards

    4100 for the day

    I feel pretty good going into this weekend's meet in Kirkland, WA. I'm still going to figure out which set of mountain passes to use going over and back, partially depends on the weather, and the return trip is going to be decided by my stomach. I've got a craving for a huge steak dinner from a small place in the town of Sultan, WA, which is just on the western side of Stevens Pass, just before you head into the mountains.
  6. Workout 02/17/12 pm: drop it at a higher level

    by , February 17th, 2012 at 09:34 PM (Maple Syrup with a Side of Chlorine)
    I tried! Took an LT set from qbrain and slightly modified it for a workout tonight:

    w/u: 200 FR/150 Back

    go five times through:
    - Broken 100 AFAP (rest :15 at 50 and 75)
    - Ez 100 back
    - When the clock hits 5 minutes, repeat

    I did:
    FR: 28.09, 13.75, 13.12 = 55.36
    FR: 26.38, 13.57, 13.50 = 54.25
    FR: 26.81, 13.75, 13.37 = 55.13
    BK: 30.57, 15.19, 14.63 = 1:01.19
    FR: 27.19, 13.37, 12.75 = 54:11

    150 loosen and out
    (solo/Rec/1500yds/40 minutes)
    (total for day = 4,450 yds)
    --------------------

    qbrain did this lactate tolerance set of 6 on 6 minutes, but I had less than 40 minutes total and decided to drop the time down to get in 5. I felt zapped after the first one! haha I think that I would have rather benefited from the extra rest, so I have to remember to take it next time.

    I will put a link to these types of sets under my blog category sidebar if you want to check them out (I copy the likes of q, fort, and rich a). It is interesting that the age group team doesn't do stuff like this (they didn't when I was a kid either) - wonder if there are disadvantages for the kidos.

    I have been thinking about doing these types of sets more, and I get nervous about them, but I can't help but think that they do a great job of preparing the mind and body for race efforts. I played with two mentalities for the frees: odd ones focus on high turnover, whereas on the even ones speed up the tempo but not flail about. I can see that I need to work to control my stroke more when sprinting from the times. Jim T. posed the question last week and I have been thinking about it.

    I am a little disappointed in the back, but I have still been frustrated with body placement and finishing my pull with good hip rotation. I think that if I had done the back earlier on in the set them time might have been faster. Oh well - I have put up better times in practice recently so I will excuse myself on the grounds of recovering from my hperglycemic episode yesterday (and today).

    I had a good time at my nephew's birthday, complete with pizza, cake and ice cream. I think I have satisfied my sweet tooth for a while. Off to bed soon - team practice tomorrow morning (at least I can sleep in until 9:30 am). Should sleep well tonight!

    Updated February 17th, 2012 at 10:19 PM by rxleakem

    Tags: lt 100's
    Categories
    Swim Workouts , LT sets
  7. Friday, Feb. 17

    by , February 17th, 2012 at 09:19 PM (The FAF AFAP Digest)
    Swim/SCY/Mostly Solo:

    Warm up/Transition:

    400 various
    Speedo chat break, which we should have done in the hot tub in retrospect
    200 back/kick

    10 x 25 shooters on back w/fins

    5 x 50 free w/paddles @ :50
    4 x 50 torque drill w/paddles @ whatever
    75 EZ

    Speed Sets:

    10 x burst + cruise @ 1:00
    50 EZ

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00
    1 = fly, 23 low
    2 = fly-back, 23 mid
    3 = back-breast, 26 high-27 flat
    4 = breast-free, 25
    5 = fly, 23 mid

    5 x 50 w/stretch cordz @ 2:00
    25 resisted free w/paddles + 25 assisted speed
    125 EZ

    Total: 2650


    ART, 30 minutes:

    Got my scapular area and shoulder worked on again. I think after lots of rehab exercises and some body work, it's starting to feel better.

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

    Felt kinda sluggish in the water today. I think I'm not fully recovered from that deep tissue massage yet. Still, times were solid considering.

    Went to GMU for the VA AAA HS Champsafter ART. Lots of fast swimming. Very peculiar incident. The 2 top boys in the 100 fly were DQ'd for flinching on the start. One DQ was reversed by the head ref. However, it was his son and the other DQ stood. That sounds dicey indeed. Teen Fort is just swimming relays. Happily, her medley relay went faster even after kicking off their fast freestyler who loafed at Regionals. She is swimming tomorrow and then heading up to Boston for a couple days. She was supposed to erg in the Crash Sprints with some teammates, but hasn't been erging due to a cortisone injection in the knee. But she does have unofficial visits with two college coaches.

    I am having a day of exasperation with my I can run anywhere husband. To my consternation, he announced today that he simply must go on vacation the first week of April, to a location with no real pool. Huh. My April meets have been on the calendar forever. Naturally, I had to remind him that I wrecked havoc on my past two long course seasons due to long family vacations. And last April I missed Zones for the Boston marathon and didn't do a SCY taper. How quickly they forget! Round 1: Fortress. The facts are clearly on my side.

    Updated February 17th, 2012 at 09:45 PM by The Fortress

    Categories
    Swim Workouts , ART
  8. February 17, 2011

    Warm-up (1600)
    2 x
    • 1 X 200 3:20, 3:00
    • 3 X 100 1:40, 1:30
    • 4 X 75 1:20, 1:10


    Drills (300 set/ 1900 total)
    3 x 100 @ :15 sec rest - 25 left arm, 25 right arm, 25 scull + kick, 25 swim

    Fins #1 (1000 set/ 2900 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 @ :50 dolphin kick w/fins on back
    6 x 50 @ :50 dolphin kick w/fins
    6 x 50 @ :50 swim w/fins, focus on SDK on turns
    4 x 25 underwater SDK w/fins @ :45

    Pull (2100 set/ 5000 total)
    5 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:14)

    4 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:16)

    3 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:17)

    2 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:17)

    2 x 100 @ 1:40 85% effort, focus on technique
    100 fast (1:18)

    100 easy

    * 5000 total *

    ************************************************** **********

    Yesterday's workout must have taken a lot out of me, I knew from the first lap of warmup that it was going to be rough - and the times on the "fast" 100s proved me right :-).

    Updated February 26th, 2012 at 01:49 PM by eric.carlson

    Categories
    Swim Workouts
  9. Workout 2/17/12: Turn it on again

    by , February 17th, 2012 at 02:48 PM (Maple Syrup with a Side of Chlorine)
    Or not ...

    w/u: 200 FR/200 BK
    4 x 50 FR on :45 (strong, DPS)

    Pyramid:
    100 Kick
    200 FR Pull
    300 IM (no free)
    400 FR, then back down

    2 x 75 on 1:30
    4 x 75 on 1:15
    - all back - joined a lane mate on the first two, then finished up after Kevin got out
    - 25 DPS, 25 Build, 25 overkick
    - 4 + sdk's of each wall (I need to keep working at these)

    50 ez
    100 IM for time (1:12.65 - ouch)
    150 loosen
    (solo/Rec/2950yds/55 minutes)
    ----------------

    I fell of the "eat healthier" wagon yesterday after I demolished one of those big peanut m/m Valentine's bag that was on clearance at work. Then I added ice cream when I got home and feel like crap today. Oh well - just polished off my chocolate riding a motorcycle, so most of the junk is gone.

    It felt good to get back into the water, and I am going to try to take a HIT later on tonight before going to one of my nephew's birthday parties. I should tired so I won't feel like eating extra cake and ice cream - we'll see how that goes.

    Report from the water - not much here to report. I took 20-30 seconds rest on the pyramid, and the backs came in around :55. I mentioned last week that I feel like I'm stuck in the doldrums, so hopefully I'll be joining tpatt with getting back into the grind next week. For me, transitioning to more sprint oriented sets will help me kick the blues.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/20/12

    by , February 17th, 2012 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    6 X 50 kick 1:00
    1 x 100 swim

    1 X 100 50 easy/50 build 2:00
    1 X 75 fast 1:15
    1 X 50 easy 1:15
    Four rounds, all choice.

    1 X 150 free 2:15 2:10 2:05 2:00
    4 x 50 1:00
    Four rounds. 150 intervals start at 2:15 and drop 5 seconds on each subsequent round.
    50's: Round 1 is fly, 2 back, 3 breast, 4 free

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  11. Feb 16, 2012

    by , February 17th, 2012 at 01:29 PM (Canuck Countdown)
    115 days until Day 1 of the FINA World Masters Championships

    Thursday, February 16
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    300 swim
    6 x 50 kick
    300 pull
    6 x 50 drill

    5 x 25 kick @ :40
    5 x 25 kick @ :35
    5 x 25 kick @ :30
    5 x 25 kick @ :25

    5 x 50 drill @ 1:10
    5 x 50 pull @ 1:00
    5 x 50 swim @ :50

    150 EZ

    **Main Set**
    12 x 100 swim @ 1:20

    100 EZ backstroke
    10 x 50 recovery @ 1:00

    Total Distance = 4400 meters (SCM)

    Comments
    Very proud of my performance on the main set (12 x 100 @ 1:20 (SCM)). Opened with 1:12, then 1:14, then 8 x 1:15, then 1:14, then 1:13. Felt good for the first 5; a bit rough for the next 4; then good again for the last 3. This set gave me some much-needed confidence. My goal now is to hold a 1:10 - 1:12 pace...
    Categories
    Swim Workouts
  12. FAST FRI Feb 16th, 2012, SCY

    by , February 17th, 2012 at 10:36 AM (Ande's Swimming Blog)
    FAST FRI Feb 16th, 2012, SCY

    Today at 11:00 am, is the appointment to get my lower right molar removed that got the root canal 2 weeks ago. I believe it's #31. It's the tooth that got a root canal only to discover it's cracked at the base & needs to go. Fortunately it hasn't hurt since the root canal. I first set my appointment for Wednesday then moved it to Friday so I could swim a few more practices & miss less work since this coming Monday is Presidents day & an observed holiday at my work.
    But I was instructed to not eat or drink since Midnight last night

    The surgical wound on my forearm is completely healed and barely noticeable, looks like a small cat scratch that healed.

    Today's practice.


    Whitney went to her dau's meet so
    Chris Coached,
    SCY UT Swim Center: main pool north end
    5:00 - 6:30 dove in at 5:09
    wore Speedo FSII legskin
    trained with Mike Todd, & Korey
    Beside Tyler Jim & Larry

    Warm Up
    swim till 5:18
    went around 600

    main set

    4 rounds of

    10 x 50 fast on 1:30
    100 easy on 2:00

    R1 FR held 27's - 9's

    R2 K held 31's - 3's

    R3 BK held 29's - 32's

    R4 K held 32's - 5's went 28 on last one from a dive

    visited with eddie for a bit after practice then went to the whole with the dudes




    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  13. Thursday, February 16, 2012 5:00am & 5:30pm

    by , February 16th, 2012 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    Two small swims still count as a double? Maybe...

    A.M. Workout

    200 Free
    300 Free Pull
    10 x 50 Kick w/ board @ 1:00

    Main:

    2 rounds of:
    • 100 (50 Fly, 25 Back, 25 Breast)
    • 100 (25 Fly, 50 Back, 25 Breast)
    • 100 (25 Fly, 25 Back, 50 Breast)
    • 100 Free (1:06s)
    • all 100s @ 1:40 (IMs went 1:17ish)
    4 x 50 Free Pull @ :45

    8 x 25 Fly/Free by 25s @ :30 All hard effort

    100 EZ

    ----------------
    2300 Yards

    =============================

    Tonight's "splash" in the pool:

    10 x 100 Free @ 1:30 (1:07-1:10s)

    10 x 50 Kick w/ board @ 1:00

    100 EZ

    ------------------------
    1600 Yards

    ================================

    BONUS!!
    I opened my email tonight and they've already got a psyche sheet put together for the meet on Sunday. They just closed the online entries at 11:00am this morning.

    I would post it here to view, but apparently the USMS forums have a 200 KB limit on .pdf file attachments! Maybe That Guy can find a way around that!

    ===============================

    BONUS BONUS!!!!

    My first every swim video from when I was 8 years old, swimming a 50 Free, 25 Breast, 25 Fly in a practice setting. This was one of the first camcorders that someone on our team got, and they videoed all the swimmers to make tapes for those who wanted them. I'm glad I have this, it's fun to watch:
    [nomedia="http://www.youtube.com/watch?v=Fzx_L7tmxs0"]May 25, 1985 First Video of my swimming. 50 Free/25 Breast/25 Fly w/ coach Jack Davisson - YouTube[/nomedia]

    Updated February 17th, 2012 at 12:48 AM by jaadams1 (Added a REAL BLAST FROM THE PAST Video)

    Categories
    Swim Workouts , Daily Practices
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/17/12

    by , February 16th, 2012 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 free 2:45
    4 X 50 free 1:15
    4 X 150 free/stroke/free 3:00
    4 X 50 choice 1:15

    4 X {3 X 50 1:15
    Round 1: moderate 2:build 3:25 fast/25 easy
    4: fast

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    9 X 100 2:20
    1-3: 50 fly/50 back
    4-6: 50 back/50 breast
    7-9: 50 breast/50 free

    5 X 200 pull 3:10

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  15. 02.16.12 - Thursday workout: found my limit

    by , February 16th, 2012 at 08:49 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Wore my Nike jammer. Pool temp 84-85. Crashed and burned today on the last 400. I helplessly watched Dave and Roger cruise off on a 4:40 while I limped in at 5:05. Had a nasty sick feeling in my stomach the whole way. Not like I was going to thow up. More like my body was just shutting down. Took everything I had to just keep swimming.

    SCY

    400 Warm up

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (Fly)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (Back)
    200 IM - 3:00
    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (Back)
    200 IM - 3:00
    300 Free - 4:00
    8 x 50 Kick - :50
    100 Stroke - 2:00 (Back)
    200 IM - 3:00
    300 Free - 4:00
    1:20 Rest
    400 Free - 5:00 (5:05)

    200 Cool down

    (4200 total)
    Categories
    Swim Workouts
  16. February 15, 2011

    Warm-up (1400)
    4 X 100 free @ 1:50 DPS
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:40 DPS
    100 drill - 25 thumbs in, 25 thumbs out, 25 two fingers, 25 swim
    4 X 100 free @ 1:30 DPS

    Kicking (800 set / 1900 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    6 x 50 stroke kick w/o fins @ 1:20 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Swim Set (2100 set / 4000 total)
    3 x
    • 2 x 100 @ 1:30
    • 2 x 100 @ 1:25
    • 2 x 100 @ 1:20
    • 2 x 50 @ 1:00


    Wrap-up (300 set / 4300 total)
    6 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1:0,0 2:0,0 3:0,1 4:0,0 5:0,0 6:0,0

    * 4300 total *
    Categories
    Swim Workouts
  17. Wedneday, February 15, 2012 6:30pm

    by , February 15th, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    Well, I had a day trip over to Seattle Children's hospital today with the whole family. Just a followup appointment with my son's neurologist to go over the past/present/future with his seizure condition. Lots of good information.
    We also got my wife's passport renewed while in Seattle. She is a citizen of El Salvador, and they have just recently opened up a location in Seattle to process documents for their country, and to assist people with getting proper documentation for the United States. Don't worry, my wife is good to go with everything. She'll be doing here citizenship exam soon.

    Well, we got home just in time for me to race over to the pool for the last 30 minutes of lap swim. I didn't want to go without getting wet today!

    Warmup/Main/

    6 x 100 Free @ 1:20 (held 1:08-1:11s)

    4 x 200 Free Pull @ 2:30 (2:14-2:20s)

    100 EZ swim

    rested for a bit to get ready for:

    100 Fly AFAP from a push.
    Went a 1:01, felt good doing it too.
    Not bad considering I had just come from 3+ hours sitting in a car as well.

    100 EZ
  18. Sarasota Y Sharks Masters 5:30 AM Workout -02/16/12

    by , February 15th, 2012 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00
    2 X 200 3:15
    1 X 300 4:30
    2 X 150 2:15
    8 X 50 :50
    50's: Descend 1-4/5-8

    10 X 50 1:00
    odd: moderate
    even: fast

    1 X 100 kick 2:15
    8 X 50 kick 1:00
    8 X 25-half blast free kick/half swim :45
    1 X 100 swim

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fy/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy
    Easy swims are free, fast swims are choice.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  19. 02.15.12 - Wednesday workout

    by , February 15th, 2012 at 10:26 AM (Pete's swim blog)
    Swam w/ Dave this morning. Pool comfy at about 83. No drag suit but my Nike jammer is really stretching out now. Was hoping to get more than 2 months out of it.

    SCY

    400 Warm up

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    Dave was feeling good on this one. I think he made 1:00 on everything. I was only getting about 2-3 seconds rest on the 75 fly... ouch!

    16 x 100 Up/Down Kick - 1:40 (:10)
    50 Easy
    Making 75 Kick/25 swim on 1:30 was a little bit of a struggle. Focused on a strong consistent breaststroke kick. Found myself slacking occasionally but overall, I did OK.

    6 Times through:
    * 25 Kick/25 stroke - :50
    * 50 Pull - :50
    100 Easy
    Probably should have done 50 stroke instead of pull.

    Dave wanted to maintain our 100s on 1:10 effort so we did 4 at the end of practice today.
    4 x 100 - 1:10 (1:08, 1:10, 1:13, 1:11)
    Didn't quite make it but did OK w/ my draggy suit and soreness.

    100 Cool down

    (4200 Total)

    Updated February 15th, 2012 at 11:15 AM by pmccoy

    Categories
    Swim Workouts
  20. Tuesday, February 14, 2012 5:15pm

    by , February 14th, 2012 at 10:09 PM (Fast Food Makes for Fast Swimming!)
    Here's my Valentines Day:

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull



    I had a fellow masters swimmer at the lap swim with me, and he asked what we were going to do: I smiled inside.

    Main Set:
    PWB's Broken Mile Set from Week #7 Workouts:

    Try to hit your 1650 pace during the broken swim. (mine is 1:06-1:07 from an 18:07 best time)
    Supposed to pick a Base + :10 for the interval (my base is 1:15 - so 1:25 is suggested).
    We ended up going on the 1:30 Base for the set...1) to make math easier, and 2) to give the other guy a little more rest.

    3 x 100 Free @ 1:30 (went 1:04/1:05/1:05)
    4 x 150 Free @ 2:15 (went 1:39/1:38/1:38/1:39)
    3 x 200 Free @ 3:00 (went 2:14/2:14/2:14)
    3 x 50 Free @ :45 (went :30/:31/:31)

    1650 Total Added Up Time: 18:02
    Pretty much right on my best time from last February in a meet.
    NOTE: My lanemate was holding between 1:13-1:17 per 100 pace throughout this, so he did a very good job too! It was very nice having someone there with me in the set...kept me moving, and the other guy said the same thing...he wouldn't have swum as hard as he did if I wasn't there either.


    150 EZ stretch out

    8 x 25 Kick fast w/ board @ :30

    4 x 125 Free w/ paddles only @ 1:40 (1:23-1:25s)

    100 EZ and out

    -------------------------
    3100 Yards


    ================================================

    Here's a video that I recorded off the tv tonight. We were going thru old home videos, and this meet from when I was coaching/swimming in Oregon was on there. I think I'm 25, almost 26 years old. Swimming the LCM 200 IM, and LCM 100 Free. Wasn't training very much at the time if I recall.
    [nomedia="http://www.youtube.com/watch?v=PDX6z81Cg6Y"]July 2003 - Pendleton, OR - 200 IM & 100 Free ~25-26 years of age @ USA-S meet - YouTube[/nomedia]

    Updated February 15th, 2012 at 12:57 AM by jaadams1 (Added old school Video link from 2003 swim meet)

    Categories
    Swim Workouts , Daily Practices