View RSS Feed

Swim Workouts

  1. Tue Jan 10th, 2012 scy

    by , January 10th, 2012 at 10:04 AM (Ande's Swimming Blog)
    Tue Jan 10th, 2012 scy

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler & Mike
    beside Ned, James, & Larry

    Warm Up
    assigned 4 3 2 1
    did 5 or 600

    Main Set

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    100 IM strong went 1:09
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    200 IM strong went 2:24
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    300 IM strong went 3:40
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    400 IM strong went 4:50
    1:00 rest

    8 x 125 on 1:50
    odds 100 IM 25 fl
    evens kick

    assigned: 5 rounds of
    100 fr fast on 1:00
    100 IM mod on 1:30
    did: the set but held 62 - 4 on fr
    50 easy on evens

    100 easy



    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
  2. 01.10.12 - Tuesday workout

    by , January 10th, 2012 at 08:57 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Teresa. Kind of empty today so we all had our own lanes. Pool temp up to 86. Apparently the little old ladies have been complaining that their bath water is too cold. Decided to wear a drag suit all day today. Severly impacted my performance but overall I think it was a good thing. Send-offs weren't too hard to make so I needed to push myself some.

    400 Warm up

    4 Times through
    * 12 x 25 - :40 Easy/Hard 2 stroke/2 kick
    * 400 IM - 6:00 (6:01, 5:55, 5:50, 5:45)
    100 Easy
    First one, my goggles sprung a leak. On my breaststroke pull-outs, they flooded and eventually one side flipped over. Had to stop to clear them. Descended the rest of them but the heat was a killer. Mostly tried to keep Roger from lapping me. He swam a 5:10 on the third one and finally got me.

    100 IM Hard - 1:30 (1:17)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:18)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:19)

    10 x 50 Pull - :50 Easy/Hard (:30-:32)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  3. Workout 1/9/12: Here it comes. There it goes.

    by , January 9th, 2012 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    [ame="http://www.usms.org/forums/showthread.php?p=258064#post258064"]I took pwb's workout #2[/ame] tonight and pared it down a bit to fit with my time in the water:

    w/u:
    200 FR/200 IM (kick/drill)

    Go 3 times through:
    4 x 25 with 10 SR (odd kick, even drill)
    3x 50 on :55 (build, build, fast)
    1 x 100 FR on 1:40 (descend by round)
    - RIMO on 25/50's - skipped free

    2 x 200 on 2:30 (2:24, :26)
    30 sr
    2 x 175 Pull w/ buoy recovery on 2:45 (2:15's)
    3 x 150 on on 1:50 (1:42, :45)
    30 sr
    2 x 125 Pull w/ buoy recovery on 2:00 (1:40's)
    4 x 100 on 1:15 (1:07, :06, :08, :10)
    30 sr
    4 x 50 Pull w/ buoy recovery on :45 (:35's)
    30 sr
    100 IM for time (1:13)

    200 various w/d
    (3800, 70 min)
    --------------

    Well, I was feeling in the mood for another tough swim, without the super fast sprints, so pwb's set fit the bill. I felt good through the warmup, then I really struggled to keep good technique on the long main set - even with lower reps on the fast swims.

    The premise was to swim hard on the odd swims at Base - :05 interval (so expect to get <10 sr), then stretch it out on the pulls. It was neat how the pulls came in around the time for the swim it followed (I hope that is good). I noticed that I was dropping my head too low and not keeping good hip rotation with the swims, so I focused on fixing that.

    I have yet to do a fast 100 IM this year for the challenge with AZTimm, so tossed one in tonight. Then a nice long warmup before the Aqua Zumba class came in. No collisions tonight, so that was a good thing.

    Anywho, I was spent after yesterday still, so a day out of the water tomorrow will be nice. I plan to get in with the high school team on Wednesday for a "who can outlast the old dude" swim - like James mentioned, they are lacking motivation, especially the boys. Hope they can swim more than 1200 in a set without stopping, or the $10 Subway giftcard I plan to give one of the kids who make all of the planned 10 x 200 's will be won by this old man.

    Updated January 9th, 2012 at 10:21 PM by rxleakem

    Categories
    Swim Workouts
  4. Monday, Jan. 9

    by , January 9th, 2012 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    8 x 25 back shooter w/fins @ :35
    50 EZ

    Sprint Kick Sets:

    4 x 25 high kick w/board, feet 6-9 inches out of water @ 1:00
    -- I did this set in part to see what constituted an appropriate interval. The one I originally had in my High Intensity kick workout was too short. This is not easy.

    10 x 50 kick, burst + cruise @ 1:15
    1-5 = burst SDK on back, cruise backstroke
    6-10 = burst SDK on belly, cruise free
    100 EZ

    3 x through:

    5 x 50 kick w/fins @ 1:15
    25 AFAP + 25 EZ
    200 EZ

    Round 1 = flutter kick w/board, high 10-11s
    Round 2 = dolphin kick w/board, high 10s
    Round 3 = dolphin kick w/board, high 10s
    -- cramped some on round 3
    -- I had intended to do some MF 50s, but a noodler joined my lane after round 1. I didn't want to risk her running into my MF, so carried on with the fast 25s.
    -- I was somewhat surprised that I could hold high 10s on this interval. Those are times I usually kick doing 25s @ 3:00.

    6 x 50 free w/paddles @ :10 rest

    Total: 3600

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

    Put on the compression tights immediately after that effort!

    So now that I've posted a two weeks of workouts on the High Intensity Training forum, I have the following thoughts:

    1. I love writing speed and lactate workouts and making them creative. I know Jazz isn't much for creative, but when you're swimming 5 x a week, I think it's necessary to stay fresh.

    2. I'm unsure what to use for warm ups. I tend to do the same one quite often and go very slow for 1000. Warm ups seem very individual.

    3. I have to scratch my head a bit more wrt the quality aerobic workouts. I think that's where I've done most of my poaching in the past.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/12

    by , January 9th, 2012 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    4 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 3:45
    4 X 50 1:15
    4 X 50 1:15
    Two rounds.
    Swim the first group of 4 50's one of each IM order.
    Swim the second group again IM order but swim the 25 fast/25 moderate.

    1 X 200 free 3:15
    1 X 150 free 3:15
    Four rounds.
    150's: Swim them fast and negative split each one.

    WARM DOWN: 4 X 50 easy 1:00

    5000M
    Categories
    Swim Workouts
  6. January 9, 2012

    Warm-up (1500)
    500 free, 400 kick, 300 pull, 300 drill/free/back/free by 25

    Main Set #1 (2600 set / 4100 total)
    Inspired by a comment in pwb's [ame="http://forums.usms.org/showpost.php?p=257721&postcount=7"]Week starting January 2nd, 2012[/ame]

    2 x 100 @ 1:50, 3 x 100 @ 1:40
    1 x 200 @ 3:00, 3 x 100 @ 1:35
    1 x 200 @ 3:05, 3 x 100 @ 1:30
    1 x 200 @ 3:10, 3 x 100 @ 1:25
    1 x 300 @ 5:00, 2 x 100 @ 1:20
    100 easy

    Main Set #2 (850 set / 4950 total)
    Inspired by a set from [ame="http://forums.usms.org/showpost.php?p=250896&postcount=408"]Tall Paul's 08.19.2011[/ame] workout

    6 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    5 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    4 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    3 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    2 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    100 easy

    50 easy

    *5000 Total*

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

    The second main set was supposed to be kicking with fins, but I cramped up on the first 25 and no amount of stretching or massaging could keep the cramps away. I should probably keep the kicking early in the workout.

    I thought I could probably make the 100s at 1:25 but not the ones at 1:20, but I put them anyway in to see where I am. I was pleasantly surprised to make both, ~1:15 and ~1:17. Nice surprise!

    Updated January 10th, 2012 at 10:51 AM by eric.carlson

    Categories
    Swim Workouts
  7. January 6, 2012

    Warm-up (1500)
    2 x (150 swim, 150 kick, 150 IM drill)

    8 x 50 w/fins @ 1:10
    odds = 25 underwater / 25 easy free
    evens = 25 easy free / 25 underwater

    4 x 25 fist drills @ :40
    4 x 25 free, build pace but maintain stroke count @ :30

    Main Set (2700 set / 4200 total)
    3 x 200's strong #1 @ 3:15, #2 @ 3:10, #3 @ 3:05
    4 x 50's stroke @ 1:00
    easy 100 kick

    3 x 200's strong #1 @ 3:05, #2 @ 3:00, #3 @ 2:55
    4 x 50's stroke @ :55
    100 easy kick

    3 x 200's strong #1 @ 2:55, #2 @ 2:50, #3 @ 2:45
    4 x 50's stroke @ :50
    100 easy kick

    Wrap-up (800 set / 5000 total)
    12 x 25 @ :40
    #1: relaxed, count strokes
    #2: 200 pace, hold same stroke count
    #3: max speed, hold same stroke count

    12 x 25 @ :40 (odd 1 breath, even 0 breaths)

    200 easy

    *5000 total*

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

    The kicking in the warmup was *much* more difficult than I thought. Amazingly, I made it through the entire workout without serious leg cramps.

    Updated January 9th, 2012 at 02:46 PM by eric.carlson

    Categories
    Swim Workouts
  8. January 6, 2012

    Warmup (1800)
    300 free, 300 stroke
    4 x 100 @ 1:45, swim gentle descend
    4 x 100 @ 1:40, kick w/fins dolphin/flutter by 25
    8 x 50 @ 1:00, 2 x (1 easy free, 2, 3, 4 IM order)

    Main Set #1 (800 / 2600 total)
    8 x 100 @ 1:35 1-3 kick descend, dolphin/flutter by 25, 4 easy swim

    Main Set #2 (1200 / 3800 total) [ame="http://www.usms.org/forums/showpost.php?p=257537&postcount=1"]pwb's "BASE Test Set"[/ame]
    3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    (~3:56, ~3:58, ~3:57)
    6 x 50 recovery 1st at "base", add 0:05 to each

    Wrap-up (500 / 4300 total)
    12 x 25 @ :30 (2, 1, 0 breaths per 25)
    200 easy

    *4300 total*

    Updated January 30th, 2012 at 12:44 PM by eric.carlson

    Categories
    Swim Workouts
  9. January 2, 2012

    300 swim, 300 kick, 300 pull

    6x75 @ 1:20 (kick/drill/swim by 25)

    3 x
    • 200 swim @ 2:55
    • 4x25 @ :45 (underwater sprint kick with fins)

    50 easy

    3 x
    • 200 swim @ 2:50
    • 4x25 @ :45 (drills)

    50 easy

    6x50 @ :60 (odds: back/free, evens: breast/free)

    300 pull (5/9/7 breathing by 50)

    12x25 @ :30 (2, 1, 0 breaths per 25)
    50 easy

    *4200 total*

    Updated January 9th, 2012 at 02:48 PM by eric.carlson

    Categories
    Swim Workouts
  10. January 1, 2012

    2012 yard swim (0 - 1000 @ 14:25, 1001 - 2000 @ 14:10)
    12 x 100 @ 1:30 1-6 pull, 7-12 kick w/fins
    12 x 50 swim @ :45
    12 x 25 hypoxic

    * 4100 *

    Updated January 9th, 2012 at 02:48 PM by eric.carlson

    Categories
    Swim Workouts
  11. Mon Jan 9th, 2012 scy

    by , January 9th, 2012 at 12:44 PM (Ande's Swimming Blog)
    Mon Jan 9th, 2012 scy

    Missed Sat & Sun

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler
    beside Max, Larry, Kellie, & Nate

    Warm Up
    assigned 900
    did 600 (200 sw 100k)

    Main Set

    20 x 75, in groups of 5's
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on 50
    4) k on 1:00

    1000 fr

    20 x 75, in groups of 5's,
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on :50
    4) k did 300 straight went 3:42

    8 x 25 on 35
    odds fast
    evens no breath


    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
  12. 01.09.12 - Monday workout; challenge day

    by , January 9th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Roger, Teresa and Dave. Wore Aquablade Jammer. Warm foggy winter morning. Foggy mainly because they set the pool temp at 85. Not ideal conditions for 7 x 100 on 1:10.

    450 Warm up

    6 x 50 - :45
    2:00 Break
    7 x 100 - 1:10
    100 Easy
    Dave drafted off me and Teresa drafted off Roger. Started on a 1:07 which is about where I wanted to be. Left a bit early and came in at 1:08 on the second 100. Third 100 was 1:11... touch and go. Roger was slowly falling behind so I was pretty much on my own at this point. Dug deep and got a couple seconds back on #4. From here on out, I just took a breath at the wall and pushed off; didn't really go at the 1:10 send off. 1:09 on #5 and #6. Finished with a 1:08 and had 4 seconds to spare. Definitely had at least one more in me. Look forward to next week.

    4 x 100 - 1:30 #2-#4 1st 25 fly
    Wore my drag suit for this and promptly took it off afterwards. I wasn't really out of breath but my arms were shot after the 7 x 100s
    1:00 Break
    8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 Fly
    8 x 100 Up/Down Kick - 1:30 (:05)
    50 Easy
    Made first 100 fly... and the second (75 fly/25 free) which meant I needed to go up to another 100 fly . After that, things went downhill fast. Ended up going 100, 75, 100, 75, 50, 25, 50, 25 fly. Then 50, 75, 100, 75, 50, 25, 50, 75 kick.

    75 Fly/225 Free - 4:30
    50 Fly/250 Free - 4:15
    25 Fly/275 Free - 4:00
    1:00 Break
    300 Free - 3:45 (made 3:35 - kind of disappointing - looking for 3:30 - but I was really tired at this point)
    50 Easy

    5 Times through
    * 100 Pull - 1:20 (1:02, 1:01, 1:00, 1:01, 1:03)
    * 50 Pull - :50
    Kind of blew up on the last one.

    100 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  13. Workout 1/8/12: I'm a little more than useless

    by , January 8th, 2012 at 03:16 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - first Sunday dip since last April

    w/u:
    200 FR/200 BK
    4 x 100 FR Pull with buoy on 1:30
    4 x 50 kick on 1:00

    50 easy before my first ever LT set swiped from qbrain:
    10 x 50 on 3:00
    - did 3 FR, 1 Fly, 1 Back twice through, with 5 deep water bobs between swims
    - 26.72, 26.94, 27.31, 28.94, 29.50, 27.12, 26.81, 27.06, 29.88, 29.63

    50 ez before a long 300 w/d
    (1900 yards, 80 min)
    ---------------------

    Our pool is open on Sunday's during the winter, and after being sore from yesterdays d-day I decided I would use the "extra" day today to do the LT set. Wow - what was I thinking?! At least I have a short day at work tomorrow - I see an afternoon nap in the works.

    I usually see Kevin during the lunchtime and master's swims, and today he came in during the w/u and took interest in what I was planning to do. Good thing - every time I finished a 50 he asked what the time was, and he swam FR when I did the first backstroke. Again, so good to have an accountability partner in the water, which is still hovering at 85.

    I noticed on the 3rd free of the LT set that I was not finishing my pull, so I worked to keep up rotation on the following ones. I started to feel the pain after the fly, and it just kept getting worse, just like q said it would. My heart rate did not drop too much, and after the last one I felt as crappy as I did after the 10K this summer. I didn't hurl today, though.

    I did a slow warmdown to stretch out, then came home and collapsed on the floor for about 5 minutes before hoping the chair to blog. We are heading to the sister-in-law's house for a birthday party. I am hoping to crash on the couch and sleep during a football game if there is still one on.

    I am glad that I did this, because it felt good to just push though the pain and crummy feeling. I will be looking to swipe some more stuff from q leading up to spring champs season - I am interested in joining his gridge with James for the 50 free

    Updated February 17th, 2012 at 09:36 PM by rxleakem

    Tags: lt 50's
    Categories
    Swim Workouts , LT sets
  14. Workout 1/7/12: I couldn't breathe, holdin' me down

    by , January 7th, 2012 at 08:28 PM (Maple Syrup with a Side of Chlorine)
    With BAM group at Rec (scy)
    missed warmups, so started in on -->

    400 DPS FR on 6:00
    4 x 100 FR Fast on 1:20
    300 DPS FR on 4:30
    4 x 75 FR Fast on 1:05
    200 DPS on 3:00
    4 x 50 FR Fast on :45
    100 DPS FR on 1:30
    4 x 25 FR Fast on :30

    100 ez

    Then we added the
    [ame="http://forums.usms.org/showpost.php?p=257537&postcount=1"]3 x 300 test set[/ame] from pwb's coaching thread - did these on 4:30
    - 1/7/12: 3:31, :33, :34 (wore speedo endurance square leg)

    Kick set:
    Three times through:
    2 x 50 on :60 (fly, bk, br)
    2 x 25 on :45 (flutter)

    1 Noah's Ark Pull with buoy - finished on 6:15

    300 easy w/d various
    (4250, 80 min)
    --------------

    I had a great practice with the local group today, and we had about ten folks all together out for a swim. Most of our workouts are designed for triathlete's, and it is nice for me to not think about what to swim and usually have more rest than normal when I join them. Today was not the case, as a new guy named Brent joined the workout after moving to the area and looking for a workout group. He is distance guy and really helped to push me through the added torture of pwb's test set.

    We decided to swim the ladder on a base of 1:30 for the long swims and 1:20-5 for the shorter reps. The water is still warm (pushing 85) so I needed to hop out and get a drink before the test set, as I forgot my water bottle at home.

    Brent's consistency on the 300's amazed me, which he attributed to focus on stroke counts. Maybe I should look at that more myself ... Anyways, we came in together on the first one, then he had a body length on the second two on me. I was going to skip the last one, but he pushed to do it (nice to have an accountability partner in the water) so I just pulled it.

    After the kick set, he was game to try an Ark with me to complete the thrashing for the day. A nice warmdown was the ticket to complete the day. I then spent the day with my wife, going to her cousin's birthday party then some shopping for craft supplies. At least I could get a nice nap in the car. As for now, I am looking to hit the

    Updated January 9th, 2012 at 03:15 PM by rxleakem

    Tags: 3 x 300
    Categories
    Swim Workouts
  15. Sat., Jan. 7

    by , January 7th, 2012 at 05:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    30 x 25 shooters w/MF @ :35
    -- perfect streamlines, work on DPK
    1-10 = back
    11-20 = belly
    21-30 = 360 twirling

    50 EZ

    2 x through:

    3 x 100 smooth free, no breathing in or out of turns @ 1:45
    2 x 100 kick @ 2:00
    1 x 100 IM drill @ 2:00
    1 x 100 smooth free, broken @ each 25 for :5, 1 breath each 25
    50 EZ

    50 EZ

    Total: 3350

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

    I was pretty knackered after yesterday's lactate workout. I didn't even remotely feel like hitting the pool today, but reluctantly went and did my prescribed recovery/technique workout. Never left the EN1 zone. I didn't make it to the gym at the end of this week. I may go tomorrow, or take a day off. I'll see how I feel.

    Updated January 7th, 2012 at 09:43 PM by The Fortress

    Categories
    Swim Workouts
  16. 01.07.12 - Saturday workout

    by , January 7th, 2012 at 01:45 PM (Pete's swim blog)
    Swam at HSA w/ Bob, Bob, Mary, Billy (late), Dan, David and a couple others. Pool temp ~82. Wore Nike jammer w/ drag suit for about half workout. Jammer only for the rest.

    Pushed harder than I wanted today. Was shooting for 7000-7500 yards but after 6500 I was cramping up pretty bad. Seems to be my limit for now. Need to bring fluids if I'm going to survive longer workouts. Kind of crowded with the HSA swimmers taking half the pool and the old people (us) taking up the rest.

    Ended the week with 31,500 yards. Good week because I survived. Even with the extra load, I think I'm still getting a little faster. 4 more weeks of this and I'll start tapering.

    SCY

    400 Warm up

    200 IM / 200 Free / 200 Kick w/ fins
    2 x 100 IM / 200 Free / 2 x 100 Kick w/ fins
    4 x 50 IM order / 200 Free / 4 x 50 Kick w/ fins

    4 x 50 Pull - :50
    8 x 50 Odds IM Order on :55, Evens free on :50

    3 x 100 Pull - 1:30 (1:07-1:08)
    6 x 100 Odds IM Order on 1:50, Evens free on 1:30 (Dropped drag suit)

    2 x 200 Pull - 3:00 (2:15, 2:12)
    4 x 200 Odds IM on 3:30, Evens free on 3:00

    400 IM - 6:30
    3 x 100 Free - 1:20 (Held 1:15)
    200 IM - 3:00
    1 x 100 Free - 1:20 (1:15)

    200 Cool down

    (6500 Total)
    Categories
    Swim Workouts
  17. Workout 1/6/12: Todo lo puedo en Cristo

    by , January 6th, 2012 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/50 ez w/u

    Fort's Aerobic Sprint Hybrid Set:
    30 x 50 @ 1:00
    -- burst to 15 meter & cruise the rest
    -- :30 between sets of 10
    1-10 free
    11-20 kick w/board (5 flutter, 5 dolphin)
    21-30 speedplay (5 back spin drill, 5 fast hands breast)

    300 Pull with buoy w/d
    - alt FR and BK by 50's

    (2350, 40 min)
    ------------------

    Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.

    I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.

    After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.

    I am planning on the following meets for the spring, with the idea to get times in more events:
    -WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
    -Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
    -Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
    -NE SCY Champs: 3/16-18/11: More info to come

    Updated January 7th, 2012 at 12:01 AM by rxleakem

    Categories
    Swim Workouts , Planning
  18. Friday, January 6, 2012, 5:00am & 3:30pm

    by , January 6th, 2012 at 08:36 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Went in with the plan to do PWB's "All in One" workout, but didn't have it in me to finish it after all that was going on last night. It was still a good swim, more mentally relaxing than anything.

    100 Free w/up

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Free @ 1:20 (1:12s)
    1:00rest (as prescribed)
    1 x 200 IM FAST @ 3:00 (went 2:26)
    1 x 400 Free Pull @ 5:00 (went 4:40)

    ** Took a break here to get out an make a call to the work call center to inform them that I wouldn't be at work today due to my son's situation. Have to make this call every day (complany policies), even though my boss knows what is happening. I have FMLA to cover my time off, though it's unpaid.

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Breast @ 1:45 (1:30-1:33)
    1 x 200 IM semi-FAST @ 3:00 (went 2:36) just not feeling it now...
    1 x 400 Free Pull @ 5:00 (4:45)

    That's it...done with this set...only had 4 hours or so of sleep last night, and even that is a high guess with the amount of middle of the night nurse visits to check on my son.

    1 x 200 Free EZ

    w/ group:
    10 x 50 Kick w/ board @ 1:00 (:45s)

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

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

    P.M. Workout with Eastmont High School boys team.

    I got invited to come swim with the boys to try to push them a little bit. I was told they are quite lazy, and YES THEY ARE LAZY. They have no work ethic, and it's pretty sad that a 34 year old masters swimmer can outdo all of them in practice...even though the coach tried to make it tough. I'm not going to do it again with them...only because the kids don't give a S about anything anymore. There's just no work ethic. I was gassed on the main set I did, but the others were just dropping like flies. My lane started with 5 in it, and by a few reps we had 4, then 3, then only 2 of us actually making the interval. Even the 2nd guy was skipping 50s of the 200s here and there. What a wuss!!!! C'mon boys, man up a little!! I made it, and it was hard. I'm even twice their age.

    Warmup:

    400 Free
    300 Kick w/ board
    **the fastest kid (behind me) only did a 100 of 400 because "he can get away with it". I called him on it and he completely denied it. It's frickin obvious if I already completed my 400 before he even got in the water, and then he was kicking pretty soon after getting in the water. That just means the coach needs to put his foot down a little, rather than trying to recruit old washed up alumni like myself to do the dirty work!! WTF?!?!?

    Main:

    8 x 200 IM @ 2:45
    At first in my head I was thinking what the hell is this?, but I just manned up and went for it.
    • 1st one was 2:18 - absolutely flying!!
    • 2nd thru 4th was 2:25-2:29s
    • took an extra :30 break here to let the lane catch up (it didn't really help them much) - also this break was for myself too, I was gassed!
    • #5-7 - went 2:28-2:31s
    • #8 just went for it, and came home with a 2:24
    • Good News - I made them all and felt really good about it, especially kicking the kids butts.
    10 x 100 Kick w/ board @ 1:50 (went 1:25-1:35s)
    I went last in the lane of 4 kids because I was the only one NOT using zoomers. Again, WTFF?? These guys just don't "have it" anymore. They were lazy kicking w/ the zoomers as well, and i wasn't more than 5 seconds off their pace kicking barefooted.

    I just was fed up with their lack of work ethic and just got out at this point. It was a good fun workout, and I'm glad for myself that I was able to do it, but I'm not going to go back to swim with those boys. They just don't care.

    --------------------------
    3300 Yards in about 50 minutes

    6300 Yards for the day.
  19. Creeping Lactate Set, Friday, Jan. 6

    by , January 6th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    9 x 50 w/paddles
    3 x scull, caterpillar drill, single arm fly

    10 x 25 no breather free w/PT paddles, focus on EVF @ :45

    10 x 25 no breather free, focus on EVF @ :40

    50 EZ

    Lactate Set:

    This is the set I posted as the Wednesday workout on the High Intensity Training forum, [ame="http://forums.usms.org/showthread.php?t=19933"]U.S. Masters Swimming Discussion Forums[/ame], with a modification on the second set of 5 x 100 (kicking instead of swimming to rest elbows).

    5 x 100 kick w/fins @ 2:00, descend
    -- did flutter kick w/board
    -- went 1:30, 1:13, 1:08, 1:03, :57
    -- right into, still breathing hard:

    8 x 25 shooters w/fins @ :35
    100 EZ

    5 x 100 kick w/fins @ 2:00, descend & increase SDK
    -- did backstroke kick
    -- didn't lollygag as much on the first one this time
    -- went 1:08, 1:03, 1:00, :57, :54
    -- right into, still breathing hard, really wanting more rest:

    8 x 25 free w/paddles @ :45 @ 100 pace
    100 EZ

    5 x 100 @ 2:00, free w/fins & paddles, best average
    -- went 56 high, 57 mid, 57 high, 59, 57 high
    -- after the first one, the second 50 was torture
    -- a noodler was worried for me

    5 x 100 easy
    50 kick/50 swim

    hottub, 15 minutes

    Total: 4200

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

    First lactate set of 2012 done, and I am feeling fairly thrashed. In the past, I've done my lactate sets on Wed. But I'm thinking Friday might be better. Then it doesn't interfere with sprint workouts and I can do a slightly harder aerobic workout on Tuesday.

    Glad I'm not officiating at the HS meet tonight, so I can just sit in the stand and spectate!
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/09/12

    by , January 6th, 2012 at 04:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:45 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45-last 25 sprint-
    1 X 100 swim

    1 X 200 fast 3:30
    1 X 200 easy 3:30
    1 X 100 fast 2:00
    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    Two rounds, choice.
    Short break between rounds

    4 X 100 free 1:15
    1 X 100 easy 2:00
    4 X 75 free 1:00
    1 X 100 easy 2:00
    4 X 50 free :35

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts