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Swim Workouts

  1. Week 23 - Sunday

    by , March 17th, 2013 at 03:45 PM (After a long rest)
    I went and watched my old team swim there regional championships(surrey county champs) this morning which was really fun. They did great and I received a very warm welcome. This afternoon I jumped in on the 2hr workout in the teams 25m pool. Ironically I never swam in this pool because I left for the us as it was being built. It's a nice pool and once again I was made very welcome.

    Warm up
    400 free with snorkel
    2x200 back
    3x100 IM
    100 easy

    Main set
    4x50 fly on 1 min
    3x100 ba5ck on 2 mins
    2x200 breast on 4 mins
    1x400 free on 6 mins
    1x400 free on 6 mins
    2x200 breast on 4 mins
    3x100 back on 2 mins
    4x50 fly on 60
    200 easy

    Second set
    12x50 fast on 60
    200 easy
    8x25 from blocks, 2 fly,back,breast free AFAP

    Warm down
    300 easy

    Total 5300 meters

    This was a tough workout, but I stuck with it and I was pleased with how I did. On the 400s I went 4.50s which was great. The fast 50s I was holding 31s.

    Updated March 18th, 2013 at 02:42 AM by StewartACarroll

    Categories
    Swim Workouts
  2. Saturday, March 16, 2013

    by , March 16th, 2013 at 07:57 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 72, Water temp 79
    Sunny, humidity at 64%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    200 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7

    *Set 1*
    2000 FR TT, desc by 500s 1-4 w/open turn split
    *6:05, 5:55, 5:51, 5:48
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6)

    *Set 2*
    1000 FR as 5(100 K/Scull, 100 CU) w/snorkel-agility paddles
    ---400 Fly as 4(50 RA/LA, 50 SDK-6/DPS-6)

    *Set 3*
    20x50 FR on 1:00 w/fins
    *27(1-5), 26(7-20)

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

    Comments:
    Saturday early am solo session, then took family and relatives out to lunch on Sanibel Island. The traffic volume is peaking with so many visitors as it seems one out of five cars are from out of state, which is great for the local economy.
    Categories
    Swim Workouts
  3. Week 23 - Saturday

    by , March 16th, 2013 at 04:05 PM (After a long rest)
    I was back to the feeling stiff at the start but better as the workout went along I felt much better.

    Warm up
    400 free
    6x50 catchup on 45
    5x100 free on 1.30
    100 easy

    Main set
    6x300 on 4.15 free with paddles
    200 easy
    10x50 on 1 min drill/swim by 25

    Warm down
    300 back/free by 25

    Total 4100 meters

    I dropped my pace each pair of 300s, starting on 1.15 pace and ending on 1.10 pace the last two. I felt pretty strong on the last ones and even had something left. The 50s were more stretch than anything else.
    Categories
    Swim Workouts
  4. Long morning at the Y

    by , March 16th, 2013 at 02:32 PM (Mixing it up this year)
    I stopped periodically during workout to listen to the guard in service.

    In between parts of in service I got a good workout in myself.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:55,2:51,2:46,2:44,2:36
    500 breast kick
    4x50@1:15 breast
    8x25@1:00 shooters w/monofin
    8x25@1:00 Karla drill w/monofin (2 strokes rt arm fly/2 lt arm fly/2 fly/2 breast pull)
    8x25@:45 fly w/monofin
    200 EZ
    500 free w/strapless paddles, bouy, and snorkel at 1650 pace
    500 free kick w/zoomers good effort
    200 free EZ
    100 back
    200 free EZ

    Total 5000 yards

    Updated March 18th, 2013 at 08:12 PM by Donna

    Categories
    Swim Workouts
  5. 03.16.13 - Saturday workout

    by , March 16th, 2013 at 01:18 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Bob, Bob and Mary at the Huntsville Nat.

    SCY

    600 Warm up

    4 x 100 Kick w/ fins
    4 x 100 IM - 1:45 (descended to 1:15)

    200 Pull ~ 3:30 (made 2:05)
    3 x 50 - :55 IM order
    6 x 100 - 1:30, 3 negative split, 3 fast
    200 Pull ~ 3:30 (made 2:10)
    3 x 30 - :55 IM Order
    12 x 50, 4 @ :50, 4 @ :45, 4 @ :40 (Held :32-:35 on all)
    200 Pull ~ 3:30 (made 2:12)
    3 x 50 - :55 IM Order
    16 x 25, 8 @ :30, 4 @ :25, 2 @ :20 (Held :15-:17)

    3 Rounds of:
    * 100 Free - 1:30
    * 75 Free/25 stroke - 1:35
    * 100 Free down/stroke back - 1:40
    * 100 Stroke - 1:45

    200 Kick w/ fins

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  6. Fri, March 15, 2013 7:00-8:30pm

    by , March 16th, 2013 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    Tonight was more of a splash around day. There were only 5 kids that came to the practice. Due to a calendar change mix up, 4 others showed up at the earlier time slot with the other group...so they swam then.

    It was a really laid back practice...set up by John for the kids tapering for Sectionals next week...though the 5 of us there were not going to Sectionals. Oh well, it was nice to go easy, and fast too.


    Warmup:

    800 (25 Free/25 Back/25 V-sit Scull/25 Free)
    (800/800)

    16 x 25 SDK w/ short fins underwater @ 1:00
    (400/1200)

    3 x Broken 200s @ 6:00 w/ :15 rest between each 50 - Do Major Strokes
    • 1st Fly - broken ~2:10
    • 2nd Fly - broken ~2:07
    • 3rd IM - broken ~2:13

    (600/1800)

    3 x 200 (50 EZ Drill/50 EZ Swim) @ 4:30
    (600/2400)

    16 x 25 @ 1:00 Choice/Major Strokes (1 EZ/1 Build/1 AFAP)
    did all Free - had fun with these
    200 EZ
    (600/3000)

    THere was another 30 minutes of stuff on the board, but I chose to get out and get some rest for my work in the morning. Overtime is good, and I'll get it when I can!

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

    GTD is catching up with me slowly with all these taper workouts lately. I need to get cranking back up again soon, even though I've only got 7 days left till my trip out of the country.
  7. Workout 03/15/13:

    by , March 15th, 2013 at 11:18 PM (Maple Syrup with a Side of Chlorine)
    Made the five hour trip to Rochester yesterday without incident and visited Roberts Wesleyan, running into a friend's son on campus. We ran a bit behind schedule so my thoughts of swimming at their pool didn't happen. We then drove made our way 90 minutes to the southwest and arrived at Houghton just before dinner. Fun thing last night was the use of the rock climbing wall here, my first time partaking in this activity. I was able to ascend the flat wall totally, and made it about 2/3 up the angled one. Really good workout for the arms and core!

    Today I had some time to relax as the kids went to classes and in the afternoon played hoops for half an hour. Then my dip in the pool at the
    George R. Wells Natatorium: Located in the Nielsen Physical Education Center, this six-lane 25-meter pool features three diving boards (one a three-meter board).
    Three lanes roped off for laps, the other three for splashing about, in clear water that was a refreshingly cool 81, but no backstroke flags. I did:

    200 Fr/200 Bk/200 IM drill
    1 Noah's Ark with agility paddles
    100 loosen

    8,7,6,5,4,3,2,1 laps, with 30 seconds Vertical Kick between each

    100 loosen
    Major calf cramp, which happens rarely and I attribute to not hydrating enough
    300 more splashing around then out
    (Solo/Houghton/2500 yds plus VK/50 min)
    -----------------------------------

    Felt good besides the cramp. I guess dealing with that is good training for open water.
    Picked up that main set from the Muntones OW book and wrote something similar for the masters group back home, do figured I would do it myself.

    Tomorrow after breakfast we head about two hours to Niagara Falls, then head a tad over six hours home. Considering I have been sleeping on the floor with no pillow these two nights away, I am very much looking forward to getting home Saturday night and crashing into my own bed.
  8. Friday, March 15, 2013

    by , March 15th, 2013 at 10:21 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Sunny, humidity at 54%

    Warm Up
    Dryland band stretches 10 min
    400 FR DPS-6
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7
    4x25s on :45 *12s

    *Set 1*
    12x100 on 1:45 4(2x100 FR, 1x100 IM)
    *1:04, 1:04, 1:12, 1:04, 1:04, 1:11, 1:03, 1:03, 1:10, 1:03, 1:02, 1:09
    ---400 as 50BK, 50FR

    *Set 2*
    6x200 FR on 3:00
    *2:16, 2:14, 2:12, 2:12, 2:11, 2:08
    ---400 as 50 Fly DPS-6, 50BK DPS-6

    *Set 3*
    20x50 FR on 1:00 w/fins
    *27(1-10), 26(11-20)

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

    Comments:
    My dad and daughter (no school today) came to watch and then afterwards we went to play miniature golf. Coach Chuck was on deck providing splits and feedback. Did ok for only swimming three times this week.
    Categories
    Swim Workouts
  9. Week 23 - Friday

    by , March 15th, 2013 at 06:53 PM (After a long rest)
    I swam long course today with my high school team. It was really good swimming long course and I felt good. The team has a big meet this weekend so tonight was a light workout for them. I swam extra meters but also did some of there sprint sets too. Overall I felt good.

    Warm up
    2x200 with snorkel on 3.30
    12x100 swum as 50 drill, 50 swim on 2 mins
    200 easy

    Main set
    4x50 from push at second 50 of best 100 pace
    300 easy
    4x50 from blocks fast 15m
    300 easy

    Warm down
    2x400
    Total 3600

    I went 30,29,28.5,28 on the four 50s from a push, and 6.25-6.4 on the fast 15m swims. I really liked the long course pool, which I had not swum in previously.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -03/18/2013

    by , March 15th, 2013 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    1 X 200 kick 4:20 -
    Two rounds. Round 1 intervals left, 2 right.

    4 x 50 swim @ 85/90% 1:15
    4 x 25 sprint kick :45
    Two rounds, choice.

    2 X 100 IM 1:45
    4 X 25 fast :30 #4 on 1:30
    Four rounds
    25's: round 1 fly, 2 back, 3 breast, 4 free

    2 X (3 X 250 3:45
    Pull, freestyle. Descend each round 1-3

    WARM DOWN: 4 X 50 easy

    4900Y
    Categories
    Swim Workouts
  11. 03.15.13 - Friday workout

    by , March 15th, 2013 at 09:45 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Ray, Keith and Dave C swam their own sets next to us. Pool temp 86. Still hot but manageable.

    SCY

    700 Warm up

    6 x 50 - :45
    1:00 Rest
    10 x 100 - 1:15
    50 Easy
    This is always an interesting set. First one is always easy (I think I made 1:12). The second one is always close - 1:14 today. For the next 2, I just hang on... 1:14s. Just as I start thinking there's no way I can make this set, suddenly my time drops and I'm making 1:11s. We were supposed to do 9. I felt strong enough to do 10. Could have kept going. I think this is the first time I've made these with a drag suit on and definitely the first in water this warm.

    3 rounds of (fly/bk/br by round):
    * 100 Pull - 1:30
    * 25 stroke/75 free - 1:35
    * 50 stroke/50 free - 1:40
    * 75 stroke/25 free - 1:45
    * 100 stroke - 2:00
    100 Easy
    This was harder than I thought it would be. Probably tired from the 10x100 set.

    6 rounds of (fly/bk/br by round):
    * 25 stroke/75 free - 1:20
    * 50 kick - 1:00

    16 x 25 kick w/ fins - :45 (hard)
    6 x 25 - :30 odds no breath, evens easy
    8 x 25 - :30 IM Order, smooth

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  12. Friday 3/15/13

    Friday 3/15

    "Beware the Ides of March"

    AM only SCY

    OK, nothing to beware of in today's practice. I have basically taken the week off from swimming. Did Crossfit on Tuesday but didn't bother recording it in the blog...nothing special there. Played water polo on Wednesday and then took Thursday off again. Which brings us to today:

    500 swim (150 FR/100 BK)
    400 kick w/ board + fins (100 FR/100 FL)

    10x100 @ 1:18 PINK (take your time on #1 and add :15 seconds...I held 1:03s across the board)
    8x75 @ 1:20 FR/FL/FR
    6x50 @ :50 2 RED/1 AE
    4x25 @ :40 FAST FR (0 breath)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  13. Finally making progress with the weight loss

    by , March 15th, 2013 at 08:10 AM (Mixing it up this year)
    Well since Feb 1 it is now 14 pounds off! This is a delicate balance of diet, exercise, effort level and recovery on the shoulders. I am hoping to lose 16 more before I settle in to my weight for LCM Nationals in August. Goal is to have this done by June.

    500 free
    500 free kick w/zoomers

    5x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:45, 3:37, 3:28, 3:16, 3:04
    5x100@2:00 free w/snorkle, strapless paddles & bouy descend went 1:46, 1:41, 1:38, 1:36, 1:33
    200 free EASY!
    300 kick w/zoomers easy pace
    200 one arm fly alt 50 rt/50 lt to loosen up my back more

    Total 3200 meters
    Categories
    Swim Workouts
  14. Thurs, March 14, 2013 7:00-8:30pm

    by , March 15th, 2013 at 12:43 AM (Fast Food Makes for Fast Swimming!)
    John is gone to Federal Way for Sr. Sectionals Championships, where I guess Missy Franklin is heating up the pool. My two teammates swam well today. Hannah went a 52.1 to place 38th in the women's 100 Free. Top 32 make finals. She was just 3 tenths off from her high school state time, so that was good. Jared swam a 200 Breast today and got a best time of 2:15. Not bad for a just turned 15 year old. Congrats to both of them. They'll be swimming an event each day all weekend.

    So we had a substitute coach today. It was our Novice coach, who is also the masters coach, so it was nice to see her. As far as coaching the practice groups...it was kind of like I remember when we had a substitute teacher in school. Hectic as hell. We were divided into 3 groups: The sectional tapering kids from both groups (in 2 lanes), the leftover Black Group (in 1 lane), and the White Group (in 3 lanes).
    I was in the Black Group lane. We had 6 people in there of varying ability levels, but mixed well enough, did a :02-:03 sendoff between people. I didn't push things as hard as I normally do, just to keep the chaos to a minimum.

    Warmup:

    500 Free
    2 x 200 "IM" (25 Str./25 Free) @ 3:30
    8 x 50 Choice @ 1:15 EZ/Fast by 25s
    (1300/1300)

    3 x 200 @ 1:00 rest - I started the 1:00 from the 2nd person in the lane, to be fair to the group.
    • 1st 200 is EZ Free (2:25ish)
    • 2nd 200 Free Pull (2:20ish)
    • 3rd 200 Fast Free (2:15)

    (600/1900)

    10 x 100 SDK w/ short fins @ 1:30 (ranged 1:16-1:20)
    (1000/2900)

    2 x 300 @ 6:00

    • 1st Free (3:30)
    • 2nd IM (3:55)

    200 EZ
    200 Free Drill (did 3 stroke breathing) w/ Sun Yang 3 breaths on first 3 strokes off turns as well. Fun to "play"
    (1000/3900)

    6 x 100 Fast Free @ 2:00 (went 1:02s)
    (600/4500)

    200 EZ

    -----------------------------
    4700 Yards

    Got out early for work in the morning again. I guess this is my last 4:00am morning, as they're going back to 8 hour days next week, so I'll get to sleep in and only have to start at 5:00am.
  15. 03.14.13 Thursday workout

    by , March 14th, 2013 at 02:28 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Sprint workout today which was fine since the pool temp was up to 87. It's been a while since we have done any of these.

    600 Warm up


    200 IM - 12.5 kick/12.5 swim
    2 x (4 x 25 IM shooters w/fins) - :40
    front/back/br pullouts/flutter
    50 easy


    8 x 25 swim IM order - :40 odds build, evens @ 200 pace
    50 easy


    4 x 25 drag race shooters @ 1:00
    50 easy


    4 rounds of:
    * :10 fast kick at wall + flip turn + build to mid-pool + flip @ mid-pool + 25 fast + cruise to wall
    * ~ :30 rest
    100 easy


    4 x 25 SDK full length w/ dive - ~1:00
    50 easy
    4 x 25 Hard SDK from dive to 15m + cruise
    100 easy


    25 easy
    4 rounds of:
    * :15 fast vertical kick w/ hands over head + 25 zombie backstroke drill + 25 easy
    * ~ :15 rest
    100 easy


    4 rounds of:
    :15 fast vertical kick w/ hands over head + :5 rest + burst 15m + 35 easy
    25 easy


    8 x (25 AFAP + 75 easy) - 2:00 IM Order
    didn't take enought time on these but we were running out of time for practice.


    8 x 50 Kick - 1:00 (IM Order)


    200 Cool down


    (3750 Total)
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/15/2013

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

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

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

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

    WARM DOWN: 4 X 50 easy

    5050Y
    Categories
    Swim Workouts
  17. a late start today

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

    500 free
    500 free kick w/zoomers

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

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

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

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

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

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

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

    200 EZ
    (600/3000)

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


    100 EZ
    (900/3900)

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

    -----------------------------
    4400 Yards
  19. Week 23 - Wednesday

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

    Warm up
    6x200 with snorkel

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

    Warm down
    250 easy

    Total 4650 meters

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

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

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

    Total: 2000


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

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