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Swim Workouts

  1. Monday, March 19, 2012 1:15-2:30pm @ Seattle

    by , March 19th, 2012 at 08:40 PM (Fast Food Makes for Fast Swimming!)
    Got a chance to break away from Seattle Children's Hospital today, and made it up to Kirk's neck of the woods to swim at Helene Madison swim center up on the north end of Seattle. This pool is easy to get too, just a few blocks off from I-5, and a great pool to swim in (at least compared to what I normally swim in). I've competed in this pool once before about 2 years ago as well.
    The pool wasn't too crowded in the lunch/afternoon adult swim timeslot. The "Fast" lane was occupied by 2 guys, so I hopped into the "Medium" lane with another lady who was swimming IM stuff, so I figured she could handle me. Both the lady and myself were both faster than the 2 guys in the Fast lane also. ???? Oh well, I had a great swim.

    Warmup:
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 IM Drill
    200 Kick w/ board

    1 x 200 Free @ 2:30 (2:15)
    2 x 150 Free @ 1:52.5 (1:43s)
    3 x 100 Free @ 1:15 (1:08s)
    4 x 50 Free @ :40 (:34s)

    10 x 50 Kick w/ board @ 1:00 (:50-:54s)

    4 x 125 Free Pull @ 1:35 (1:29s)

    8 x 75 IM (no breast) @ 1:15 (held :55s)

    16 x 25 Streamline Kick on Back
    Odds SDK on back 1/2way underwater @ :30
    Evens Flutter Kick @ :40

    --------------------------
    4000 Yards

    I could swim at this pool during this timeslot every day of the year, compared to my YMCA lap swim!! Oh well, I can't have it great all the time, but I'll enjoy it when I can!
  2. March 19, 2012

    Warm-up (1000)
    200 @ 3:15
    2 x 100 @ 1:40, 75 catchup / 25 swim
    200 @ 3:05
    2 x 100 @ 1:30, 50 catchup / 50 swim
    200 @ 2:55

    Set I (300 / 1300)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (2100 / 3400)
    modified slight from http://www.usms.org/forums/blog.php?b=21185

    2 x 200 @ 2:50 - moderate
    2 x 200 @ 3:00 - faster than above, broken at 50 for 5 sec
    2 x 200 @ 3:10 - faster than above, broken at 50 for 10 sec
    2 x 200 @ 3:20 - faster than above, broken at 50 for 15 sec
    2 x 50 @ 1:00 active recovery
    2 x 200 @ 3:30 - fast

    Wrap-up (600 / 4000)
    16 x 25 @ :30 no-breather
    200 easy

    * 4000 *

    Updated March 19th, 2012 at 09:42 PM by eric.carlson

    Categories
    Swim Workouts
  3. March 18, 2012

    Warm-up (1200)
    200 @ 3:15
    3 x 100 @ 1:40
    200 @ 3:05
    3 x 100 @ 1:30
    200 @ 2:55

    Set I (1200 / 2400)
    Pull with buoy

    2 x 200 @ 2:35
    2 x 200 @ 2:40
    2 x 200 @ 2:45

    Wrap-up (200 / 2600)
    200 easy

    * 2600 *

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

    I got up at 4:15 this morning to get my daughter to a regatta in Sacramento by 6:30. It was in the 40s (cold, by our standards anyway ), and windy, and crew is not usually much of a spectator sport, so I was tired by the time we got home at 4:00. I wasn't really in the mood for a swim and almost decided not to go, but I was sore from yesterday's meet so I decided a short workout might help stretch out the kinks. I am happy I went because I felt much better after the short swim, a soak in the hot tub, and a few minutes in a steam room!

    Oh, the things we do for our kids...
    Categories
    Swim Workouts
  4. Mon Mar 19th, 2012, SCY

    by , March 19th, 2012 at 02:44 PM (Ande's Swimming Blog)
    Mon Mar 19th, 2012, SCY

    Swam Sun just quick & easy, warmed up kicked a little then got out. to have brunch with my wife & her friend

    Saturday did not swim
    did SXSW stuff
    KGSR Live at the W
    Went Thu & Sat really loved
    Nakia, Elle King, Bahamas, Ingrid Michaelson, Kat Edmonson, Ed Sheeran & Keane

    Taper time has arrived but I'd really rather train & had to fight myself to overcome the urge to do a double today

    Zones are 1 week & 4 days away, so I really need to be resting, entered last week & got my hotel several weeks before that


    Whitney Coached SCY
    6:30 - 8:00 dove in around 6:37:30
    swam with Mike Varozza, Tyler, & Korey,
    beside Larry Max todd, pat, & Ned

    Warm Up
    went around 500

    Main Set

    assigned 20 x 100 fr
    4 rounds of 3 x 100 fr on 1:15, 2 on 1:10 continuous.
    Did: most but skipped a 50 once each round of the 3 x 1's on 1:15)

    10 x 50 on 1:00 done 25 fl fast 25 fr 1 breath

    then got out early

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 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
  5. Sarasota Y Sharks Masters 5:30 AM Workout -03/20/12

    by , March 19th, 2012 at 01:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 150 2:30 2:15
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 easy swim

    12 X 25 :40
    Sprint 20 yards-no breath, finish easy

    1 X 75 easy
    3 X 50 Blocks
    1 X 75 easy

    1 X 100 IM 1:45
    1 X 75 stroke 1:30
    5 X 25 stroke-fast- :45
    Three rounds. Break if needed.

    7 X 200 free
    1-3 on 3:00
    4-7 descend on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    4650Y
    Categories
    Swim Workouts
  6. 03.19.12 - Monday workout

    by , March 19th, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Roger. Pool temp 86.

    SCY

    500 Warm up

    1 x 100 - 1:30 1st 25 fly
    3 x 100 - 1:20
    2 x 100 - 1:30 1st 25, 50 fly
    3 x 100 - 1:20
    3 x 100 - 1:30 1st 25, 50, 75 fly
    3 x 100 - 1:20
    4 x 100 - 1:30 1st 25, 50, 75, 100 fly (Made it!)
    50 Easy

    4 x 75 - 1:20 Fly/Bk/Br
    12 x 75 - 1:15 25 kick hard/50 Easy

    5 x 200 Pull - 2:45 Odds hard, descend (2:17, 2:14, 2:06)

    200 Cool down

    (4850 Total)
    Categories
    Swim Workouts
  7. Recovery Swim, Sunday, March 18

    by , March 18th, 2012 at 09:21 PM (The FAF AFAP Digest)
    Made it to the pool with Jimby this afternoon for some IG before he left for Pittsburgh. I felt fine during the swim, but like this now. Hope I can sleep tonight.

    Swim/SCY/Solo:

    600 various

    5 x 50 fly drills

    4 x 100 smooth @ 1:45

    5 x through, mix up stroke & kick
    1 x 100 smooth @ 2:00
    2 x 50 smooth @ 1:00
    4 x 25 DAB @ :30

    Total: 2750


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

    My iPhone went nuts earlier today. I have to restore it. I'm worried I will have lost all the pics and vids from yesterday as they weren't backed up. Sigh. Oh well, at least I saw the flaws in my fly race.

    Back to the couch for the rest of the Walking Dead marathon before the season finale.

    Holy crap. I just saw that Caroline Krattli and Sue Walsh have aged up into my age group. The recent crop of 50 year olds are insanely fast.

    Preliminary results from the meet:
    http://www.pvmasters.org/results/ancm0312.htm

    Updated March 18th, 2012 at 10:31 PM by The Fortress

    Categories
    Swim Workouts
  8. Saturday, March 17, 2012 11:00am

    by , March 17th, 2012 at 05:06 PM (Fast Food Makes for Fast Swimming!)
    I knew this was going to be a fun one today. Saturdays there are 4 lap lanes, and we had 8 on deck at 11:00am. In addition the in the water walking lanes. Just a matter of time before circle swimming must be done...and why does my lane always seem to be the first one to get 3 people??
    I'm gonna have to drop a comment card for suggestion to at least get some of those signs that designate the lanes "slow, medium, fast, & James' lane".

    For some reason it's always one of those classified as "slow" that comes to my lane and said "can we circle swim?". Today I responded with "how fast are you going to be swimming?" They didn't expect an answer like that, but over time there frustrations build.



    Warmup:
    5 x 100 Free @ 1:30 (1:08s)
    6 x 50 Kick w/ board @ :55 (:42-:44s)
    200 Free Pull

    Main Set:

    2 Rounds of:
    • 1 x 200 IM Pretty Fast @ 3:00 (2:30/2:29)
    • 3 x 100 Free @ 1:20 (1:06s)
    • 4 x 50 Kick w/ board @ :55 (:42-:44s**)
    ** Is it bad when you're kicking faster than the lap swimmers your swimming with?

    8 x 75 Free Pull @ 1:00 (:49-:50s)

    -------------------------
    3000 Yards

    My times may have been a little faster than normal, and I was swimming out my frustration. Also no additional rest between any of this. Got done with this in a little over 45 minutes, and just got fed up with the pool situation, so I got out.
  9. Best work out this year

    by , March 17th, 2012 at 02:16 PM (Nobody Special)
    *Really seems like I'm close to getting back on track. Here is today's workout:

    4500 yds

    200 warm up

    4x500 free (1 m rest)

    5x100 kick (2 m int)

    10x50 back (1 m int)

    5x100 free (2 m int)

    10x50 back-to-breast (1:10 int)

    6x50 fly-to-easy (1:10 int)

    200 warm down
    Categories
    Swim Workouts
  10. 03.17.12 - Saturday workout

    by , March 17th, 2012 at 11:42 AM (Pete's swim blog)
    Swam w/ Dave and Mary. Pool temp 82. LCM setup at Huntsville Nat. I didn't time anything today. Just went with the flow. Swam behind Dave for the most part and just tried to keep up.

    LCM

    600 IM Warm up (took it easy)

    100 Kick w fins / 200 Free
    100 Kick w fins / 200 IM
    100 Kick (br - no fins)

    3 x 200 - IM Order Stroke down/ free back

    100 Kick w/ fins / 4 x 50 IM Order
    100 Kick w/ fins / 4 x 50 Free
    100 Kick w/ fins

    6 x 100 - Odds IM Order, Evens Free

    200 Pull / 4 x 50 Free
    200 Pull / 6 x 50 Free
    200 Pull / 8 x 50 Free

    400 Easy IM Cool down

    (5100M Total)
    Categories
    Swim Workouts
  11. Friday 3/16/12

    AM and PM SCY

    AM swim:

    500 swim
    500 kick w/ fins and board

    10x50 @ 1:05 w/ fins, 25 under H2O kick fast, 25 swim fast

    3x
    200 Ascend by 50 @ 2:45 (2:09, 2:05, 2:03)
    100 Descend by 25 @ 1:20 (1:00, 1:00, 1:01)
    4x50 hold 100s average across 50s @ :45 (:30s, :30s, :29s)

    100 EZ

    Total: 3100

    PM swim:

    600 (150 Swim/50 Kick)
    400 pull
    6x100 @ 1:45 kick choice

    8x25 @ :35 under H2O kick
    8x25 @ :30 (O: under H2O swim, E: swim)

    16x50 @ 1:00 (V.S. (variable sprint) in sets of 4)
    100EZ

    8x100 @ 1:20 (O: Desc 1-4, E: cruise stroke)
    100 EZ

    8x75 @ 1:05 (O: 50 build/25 fast, E: 25 build/50 fast)
    100 EZ

    20x50 @ 1:00 (O: cruise, E: fast)
    100EZ

    Total: 5600
    Categories
    Swim Workouts
  12. March 16, 2012

    Warm-up (1200)
    3 x 100 @ 1:50
    3 x 100 @ 1:45, 50 catchup / 50 swim
    3 x 100 @ 1:35, 25 catchup / 75 swim
    3 x 100 @ 1:30

    Set I (1200 / 2400)
    6 x
    1 x 100 @ 1:15
    2 x 50 @ 1:15

    Wrap-up (700 / 3100)
    4 x 50 drills
    12 x 25 @ :30 no-breather
    200 easy

    * 3100 *

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

    My normal workout partners had other things to do this morning so I was on my own. I will be swimming in my first ever Master's meet tomorrow, so I decided to make this short and simple.
    Categories
    Swim Workouts
  13. March 15, 2012

    Warm-up (1000)
    200 @ 3:15
    2 x 100 @ 1:40
    200 @ 3:05
    2 x 100 @ 1:30
    200 @ 2:55

    Set I (1000 / 2000)
    4 x 100 @ 1:30, 1:25, 1:20, 1:15
    4 x 50 @ :45, :50, :55, 1:00 active recovery
    4 x 100 @ 1:15, 1:20, 1:25, 1:30

    Wrap-up (500 / 2500)
    12 x 25 @ :30 no-breather
    200 easy

    * 2500 *

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

    I only had an hour between when I got home from work and after crew pickup, so I snuck in a quick 2500 yards.
    Categories
    Swim Workouts
  14. Friday, March 16

    by , March 16th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x 50 caterpillar fly @ :15 RI

    8 x 25 DPK shooters w/fins
    50 EZ

    3 x (25 no breath free + 25 EZ) @ 1:30
    50 EZ

    4 x 50 burst + cruise
    100 EZ

    Total: 1500

    Hottub, 10 min

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

    Just got in an easy swim with a few bursts. Was chatting with a teammate of mine who showed up over lunch hour. Then had to rush off to do something with Lil Fort's class.

    I have stocked provisions for my demanding son Jimby. Off to stretch before he arrives.

    My only whine about the meet is that I'm in heat 2 lane 1 for my 50 fly split. I hate lane one because it's adjacent to the diving well where people are warming up and warming down. You could literally get kicked by a wide breast kick. I wish they'd close the diving well during the meet, but I think they need the space.

    Unlike last year where I was very nervous pre-meet, I'm calm and ready to go. Probably good, as I may need to provide therapy to Jimby. I am hoping his cold is either fictional hypochondriasis or gone.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -03/19/12

    by , March 16th, 2012 at 03:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    4 X 75 kick -50 moderate/25 fast- 1:45
    1 X 100 swim 2:00
    8 X 25 -half blast kick/half swim- :45

    1 X 100 easy 2:00
    1 X 100 broken @ 100% 4:00
    Three rounds. 100's broken :05 @ 25, :10 @ 75.Choice.

    CHOICE OF FOLLOWING TWO SETS:

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    3 X 50 stroke 1:00
    Three rounds. Round 1 stroke is fly, 2 back, 3 breast.
    Short break between rounds.

    OR

    1 X 300 free 4:30 4:15 4:00
    1 X 100 free 1:30 1:25 1:00
    3 X 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    IM:4850Y
    Free:5150Y
    Categories
    Swim Workouts
  16. Fast Fri Mar 16 2012

    by , March 16th, 2012 at 03:19 PM (Ande's Swimming Blog)
    Fast Fri Mar 16 2012

    Mon, Tue, Wed, & Thu
    it's SXSW week in Austin
    went to a few music events yesterday

    Whitney's been out of town all week
    Zones is 2 weeks away

    Chris Coached
    Swam with Korey, Todd & Chris
    beside Traci, Jim, Max & Larry
    scy

    warm up
    swam till 7:00

    main set

    10 x 200 choice on 5:00
    odds fast
    evens easy
    1) fr 2:08
    3) fr 2:06
    5) fr 2:04
    7) k 2:25
    9) IM 2:15

    didn't kill it just swam strong and smooth

    rested 6 minutes

    100 kick from a dive
    some SDK & k on my side
    1:00

    50 easy
    Categories
    Swim Workouts
  17. Thursday 3/15

    Thursday 3/15/12

    PM only SCY

    Crossfit:

    12:00 as many rounds as possible of the following:

    10 [nomedia="http://www.youtube.com/watch?v=TC2FmcPH64o"]Wall Ball - YouTube[/nomedia]
    10 [nomedia="http://www.youtube.com/watch?v=gczI5sINn9U"]SEAL FIt Man Maker - YouTube[/nomedia]
    200 meter sprint

    results: 4 rounds completed + through 9 man makers for round 5

    Swim:

    900 (200 FR/100 FL kick on side)

    12x100 kick w/ board 1@2:00, 1@1:50, 1@1:40 (D1-3, Odd 3 FR, Even 3 Non-FR)

    12x100 6@1:20, 6@1:30 (6 FR, 6 BK, 3 Pink, 2 Red, 1 Blue)

    300 EZ

    Total: 3600

    Updated March 17th, 2012 at 01:32 PM by Calvin S

    Categories
    Swim Workouts
  18. Wednesday 3/14

    AM only SCY

    500 swim
    500 pull
    500 kick w/ fins and board

    12x75 @1:15 25 strk IM order/50 free

    9x150 @ 2:15 add-on strk IM order
    3 fly (50 FLY/100 FR, 100 FLY/50FR, 150 FLY)
    3 back (same as above)
    3 breast (same as above)

    200 EZ

    6x25 fly/back/breast x 2 Fast @ :35

    300 EZ

    Total: 4400

    Updated March 16th, 2012 at 10:26 PM by Calvin S

    Categories
    Swim Workouts
  19. Tuesday 3/13

    I plan to start recording workouts at the very least so that I can go back and review them at a later date. I figure anyone interested in how I train can also get a glimpse of my day to day training.

    3/14/12 PM only SCY.

    First Crossfit workout of the season:

    3x
    40 yards lunge w/ 25 lbs weight above head
    40 yard sprint
    15 push-ups
    40 yard bear crawl

    AFAP for time

    final time: 7:05

    Pool workout:

    500 swim

    8x100 @ 1:30 (O:50dr/50bld, E: D1-4)

    10x100 @ 1:50 Kick FR w/ board (O:cruise, E:fast)

    6x100 @ 1:20 (3 pink, 3 red, 2 fly kicks off all walls)

    10x75 @ 1:20 kick FL on back in S-line (O:cruise, E:fast)

    100 EZ

    Total: 3750

    Updated March 16th, 2012 at 10:26 PM by Calvin S

    Categories
    Swim Workouts
  20. 03.16.12 - Friday workout

    by , March 16th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Pool temp 86. It was bring your own set day.

    SCY

    450 Warm up

    Dave M's set
    100 Fly - 1:30 Fast (1:18) / 4 x 75 Pull - 1:15
    :30 Rest
    100 Back - 1:30 Fast (1:25) / 4 x 75 IM - 1:15
    :30 Rest
    100 Breast - 1:30 Fast (1:18) / 4 x 75 Free - 1:15
    :30 Rest
    100 Free - 1:30 Fast (1:02) / 4 x 75 Free - 1:15
    :30 Rest
    100 IM Fast (1:16)
    50 Easy

    My Set
    100 Free - 1:20 / 25 Stroke - :30
    100 Free - 1:20 / 50 Stroke - :50
    100 Free - 1:20 / 75 Stroke - 1:10
    100 Free - 1:20 / 100 Stroke - 1:30
    100 Free - 1:20 / 1:20 Rest
    200 Stroke Timed (Br - 2:46)
    50 Easy

    10 x 25 - :40 No breath (2x Fly, 2x Bk, 2x Br, 2x Fr, 2x Spider Scamper)
    8 x 25 - :40 IM Order Easy/Hard

    200 Cool down

    (3850 Total)
    Tags: 200, breast, timed
    Categories
    Swim Workouts