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Swim Workouts

  1. Week 19 - Tuesday PM

    by , February 12th, 2013 at 09:12 PM (After a long rest)
    I felt pretty good today but was exhausted by the end of the workout. I did not get much food in before the swim and suspect I just ran out of fuel.

    Warm up
    1000 free with snorkel
    10x100 on 1.25 drill swim by 50

    Main set
    4x(3x200 on 2.20, 2x100 on 1.03)
    12x75 kick on 1.20

    Total 6100

    I deliberately went as easy as i could to make the time on the 200s and held 2.15s and then pushed the 100s going 1.00 and 1.01s. The kick set was more of a long warm down.

    Updated February 12th, 2013 at 09:17 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Tuesday, February 12, 2013

    by , February 12th, 2013 at 05:44 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 75, pool at 79, 100% water clarity.
    Sunny skies with humidity at 64%

    Warm up
    800 RIMO by 200
    200 IM as 25 Smooth, 25 strong

    *Set 1*
    200 as 25DK,25DK/scull, w/snorkel
    5x100 Fly on 1:45 as 25DK/scull, 25 Swim, w/snorkel
    5x100 Fly on 1:30 as 25RA/LA, 25 Swim, w/snorkel/agility paddles
    6x50 Fly on :50, desc 1-3,4-6; did 34-33-31,33-32-30

    300 EZ BK as 25DA, 25 Swim DPS

    *Set 2*
    5x100 BK on 1:40 as 25DA/25Swim
    10x50 BK on :50 desc 1-5,(6-10 w/agility paddles)
    35-34-34-33-33,34-33-32-32-31

    400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

    *Set 3*
    200 BR Kick w/bd
    300 BR as 4(25K/50Swim) w/snorkle
    10x50 BR on 1:00, desc (1-5 w/snorkel), 6-10
    41-41-40-39-39,40-39-39-38-38

    *Set 4*
    4x500 FR on 6:00 w/snorkel, agility paddles
    5:51, 5:50, 5:49, 5:48

    *Set 5*
    4x50 FR on 1:00 rest, ABPT DPS, 1 breath per/25

    Warm down
    400 FR/BK DPS ABPT

    Comments:
    While not a recovery workout, still a moderate session with IM warmup, Stroke drills and pace swimming in Fly, BK, and BR. Even pace 2000 FR swim as 4x500. 200 yard BC set. Minor shoulder tenderness being minimized with band work and stretches. Gradually bringing back dryland weight-stack strength work 2-3 days a week after my daily core dryland sessions.
    Categories
    Swim Workouts
  3. Tuesday, Feb. 12

    by , February 12th, 2013 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters @ :40
    50 EZ
    6 x 50 @ :15 RI
    odds = front scull
    evens = caterpillar fly drill
    50 EZ

    Main sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    10 x (25 AFAP from dive + 75 EZ) @ 3:00
    -- 2 of each stroke + 2 shooters
    -- calf cramps
    100 EZ

    Total: 2650


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

    Woke up feeling like crap. I have the cold that Teen Fort has had the last few days. Couldn't do the workout I had planned; did some wee sprints instead, which was all I had the energy for. Even forgot my equipment bag. After, I headed to my thyroid for for my 6 month check up. My T4 is down again and my magnesium is very low, both of which likely account for the cramping I've had lately. I take a ton of magnesium, but I am apparently a fast metabolizer and don't absorb it well. I will have to be more diligent about getting magnesium injections.

    On the upside, I checked the SCM relay rankings last night. Our small team did well. The mixed relays I swam with Teen Fort, Speedo and Bob Hansen in the 160-199 age group were 200 medley (#2), 200 free (#2) and 400 medley (#1). Teen Fort was psyched and has started plotting for the Albatross meet. Speedo has not been in the pool for a month, but swears he's getting in later this week. We shall see. One of our other 200 medley relays in the 200+ age group (that I swam with Barb, Gustavo and Tim) was also #5. Go us!

    Updated February 12th, 2013 at 05:43 PM by The Fortress

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -02/13/2013

    by , February 12th, 2013 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    1 X 200 kick 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    3 X 100 IM 1:45
    1 X 200 IM 3:30
    4 X 75 stroke-1 of each- 1:30
    1 X 200 IM 3:30
    6 X 50-fly, back, breast, repeat- 1:00

    2 X 100 cruise 1:45
    1 X 100 fast 2:30
    Three rounds, choice

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  5. Reaching out and getting a good catch

    by , February 12th, 2013 at 07:47 AM (Mixing it up this year)
    Had a wonderful distance workout today working on keeping my right elbow up since when I get tired I drop it. That was what Rowdy saw on me this weekend.

    Now that I am writing this my back muscles are starting to tighten up alot. Tomorrow will be recovery day.

    500 Free every 4th lap back
    500 free kick w/zoomers build thru the 500

    10x100@1:40 free w/strapless paddles, bouy & snorkle practice reaching over the barrell on my catch. boy my right arm is tired and my back muscles are hurting went 1:28, 1:29, 1:28, 1:28, 1:27, 1:26, 1:25, 1:24, 1:22, 1:19

    5x100@1:45 free #1 ez, #2 3ez/1fast, #3 2ez/1fast/1ez, #4 1ez/1fast/2ez, #5 1fast/3ez went 1:29, 1:27, 1:27, 1:26, 1:25

    500 free kick moderate w/zoomers

    300 free ez w/snorkle & zoomers use the legs more than arms
    200 free ez

    Total 3500 yards
    Categories
    Swim Workouts
  6. Mon, Feb. 11, 2013 7:00-9:00....uh, well...8:30

    by , February 12th, 2013 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup

    600 (25 Free/25 V-sit scull)
    (600/600)

    10 x 100 @ 1:50 SDK w/ short fins MAX REST
    (1000/1600)

    Main Set: (did our rotating stations again):

    4 x 200 Free @ 5:00, broken :10 @ each 50
    went 2:01-2:03

    8 x 100 Choice @ 2:30, broken :10 @ each 25
    did 7 Free, mainly holding 55s, last one Fly - did a 59
    (1600/3200)

    That last one was my BIG MISTAKE. I felt a huge pop in my shoulder, on the back side. I have a bit of pain there now, and it reaches across my back toward my neck area, but mostly in the shoulder region.

    I ended up swimming a few 100s easy in the next lane just to see what I had, but it was a no-go for the night, so I got out. I did manage to get my wife to do a little "dig her heels in" massage on my upper back/shoulder area, and got another pop in my back that felt awesome. A lot of the pressure went away, but the pain is still there a bit. I'm gonna take it really really easy for a while, and sad to say or think it, but I may have to bag the meet this coming weekend in Kirkland. Mainly with the events I signed up for, I just don't see myself being able to accomplish all that Fly on Sunday. It'll be my first events skipped as a masters swimmer I believe. I guess that officially makes me human, but it ticks me off a bit too. Oh well. Work in the morning.

    3600 Yards total for the night
  7. Monday 2/11/13

    Monday 2/11

    PM only SCY

    300 swim 4/6/2 turns
    4x300 @ 4:30 200 FR w/ 2 lines under H2O off each wall/100 side kick

    3x
    5x100
    RD1 @ 1:15 PINK HR (or lower if possible)
    RD2 @ 1:10 RED HR (1:00, 1:01, 1:02, 1:02, 1:02)
    RD3 @ BLUE HR (:59, :59, 1:01, 1:01, 1:01)
    4x50 @ :40 AE

    4x50 @ :40 AE
    8x25 @ :30
    odd: 12.5 scull/12.5 FAST
    even: 12.5 FAST breakout/12.5 EZ

    100 EZ

    2x500 @ 6:15 done as follows:
    400 BEST EFFORT (4:09, 4:10)
    100 AE
    4x50 @ :45 EZ

    100 EZ

    Total: 5400
    Categories
    Swim Workouts
  8. Week 19 - Monday PM

    by , February 11th, 2013 at 09:27 PM (After a long rest)
    I actually felt much better tonight. It turned out that we did some fun stuff and different stuff tonight.

    Warm up
    400 with snorkel
    6x50 finger drag drill on 45

    Main set
    5x 4.50min tied to a bungee chord at 500 pace. 1 minute rest between sets
    100 easy
    8x50 on 1.25 tied to bungee chord
    100 easy

    Warm down
    400 IM

    Total 4100

    I am guessing this is the equivalent distance. This was really fun and made a nice change from the long distance stuff we have been doing.
    Categories
    Swim Workouts
  9. Monday, February 11, 2013

    by , February 11th, 2013 at 07:20 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    200 FR DPS ABPT
    200 BK as 50/DA, 50 DPS Swim
    200 FR w/snorkel
    200 FR as k/wScull, 25 STRONG, w/snorkel,agility paddles

    *Set 1*
    6x400 on 6:00
    Negative 200 split w/open turn pushes-offs on 2:20 #1-3(snorkel), 2:15 #4-6(snorkel,agility paddles)

    1. 2:16, 2:15, 4:31
    2. 2:15, 2:13, 4:28
    3. 2:14, 2:12, 4:26
    4. 2:12, 2:11, 4:23
    5. 2:12, 2:10, 4:23
    6. 2:11, 2:09, 4:20

    300 BR Kick
    200 BK as 50DA/50 DPS Swim
    200 FR as DPS

    *Set 2*
    12x200 3:00
    Negative 100 split w/open turn push-offs on 1:15 #1-6(snorkel), 1:10 #7-12(snorkel,fins)

    1. 1:07, 1:06, 2:13
    2. 1:06, 1:05, 2:11
    3. 1:06, 1:05, 2:11
    4. 1:06, 1:05, 2:11
    5. 1:05, 1:04, 2:09
    6. 1:05, 1:03, 2:08
    7. 1:03, 1:00, 2:03
    8. 1:02, 1:00, 2:02
    9. 1:02, :59, 2:01
    10. 1:01, :58, 1:59
    11. 1:00, :58, 1:58
    12. 1:00, :57, 1:57

    100 BK DPS
    400 FR swim as 4 (50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
    400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel

    *Set 5*
    2x25 FR on 1:00; 12, 12
    2x50 FR on 3:00; 26, 26

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Base pace block sets towards 5K goal pace FR swimming with a mix of snorkel, agility paddles, and fins. Recovery swims and small speed set. Arms sore and tingly afterwards for several hours, which faded away almost completely particularly with stretching 5-10 minutes throughout the afternoon. This was a hard workout to do solo, swimming with the toys help me to get through it all. At 6x200s - arms are lead...ready to quit, but putting the fins on for the last 6x200s makes it more fun to go fast and motivates me to see sub minute splits, even as the effort becomes more than swimming without the fins.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/12/2013

    by , February 11th, 2013 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 3:00
    4 X 75 1:15
    1 X 100 1:30
    5 X 50 :45

    1 X 200 kick + 100 swim

    18 X 50 1:00
    Every third fast
    1 X 100 easy

    1 X 400 kick 8:30
    8 X 25 sprint kick :45
    1 X 100 swim

    4 X 250 4:00
    Swim or pull. Swim last 50 fast

    WARM DOWN: 4 x 50 easy 1:00

    4650Y
    Categories
    Swim Workouts
  11. Week 19 - Monday AM

    by , February 11th, 2013 at 01:48 PM (After a long rest)
    I felt stiff and sluggish when I got in and did not get any better today. This was another jump in yardage.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    4x200 kick with fins on 2.30

    Main Set
    4x(300 on 3.30, 100 on 1.05 AFAP)
    100 easy
    1650 with snorkel 90% effort
    100 easy
    4x(4x50 on 35, 4x25 no breather on 40)

    Warm down
    100 easy

    Total 6250



    I felt really sluggish on the main 300s but was able to get under the minute on the fast 100's, holding 58 and 59s. The 1650 I held 1.10 pace. The 4x50's were tough but held all of them between 30-32. I typically have bee doing 1 hour and 15 minute workouts but stiuck around for an extra 15 minutes to complete this one. This felt like a lot of yardage in 1.5 hours. I am not looking forward to tonights practice, but hopefully will feel better.
    Categories
    Swim Workouts
  12. 02.11.13 - Monday workout

    by , February 11th, 2013 at 09:47 AM (Pete's swim blog)
    Rested most of yesterday with back problems. I seem to be much better now. Swam this morning with Dave, Dave, Dave, Roger and Danny.

    SCY

    600 Warm up

    6 x 25 Sprint from dive to 15m, cruise - lots of rest

    8 x 25 kick - :40 easy/hard

    2 x 100 IM - 4:00 easy/hard

    16 x 25 - :40 IM Order (Easy/no breath/kick easy/kick hard for each stroke)

    200 IM Timed - Rest :10 @ Each 50. (2:27)
    I think I could have gone faster. Didn't feel like a 100% effort.

    50 Easy & out

    (2150 Total)
    Categories
    Swim Workouts
  13. RECOVERY!

    by , February 11th, 2013 at 07:47 AM (Mixing it up this year)
    I have knots in my back I can feel when I move. OUCH!!!! EASY swim today

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles, bouy and snorkle
    200 alt rt arm/lt arm
    200 scull drills front/middle/back quadrants
    4x25@:45 shooters w/zoomers
    500 misc drills

    Total 2500 easy yards
    Categories
    Swim Workouts
  14. Sun, Feb. 10, 2013 1:00-2:15pm at the YMCA

    by , February 10th, 2013 at 07:26 PM (Fast Food Makes for Fast Swimming!)
    It was icky poo hot in the pool today. That was the only negative point of the day though. I had good swimming conditions otherwise. I was solo in my lane for the first 20 or so minutes, then #2 came, and then didn't have a 3rd person till I was past 3000 yards, but the 2nd person got out shortly afterward, bringing me back to 2 in the lane. On the public swim side of the pool there were only 2 teenage girls playing for most of the session, and a mom & dad came with their 3 kids later.

    I planned to just do a somewhat straight-thru type of swim today, since usually my YMCA lap swim sessions get me pretty , but today was okay.

    Warmup/Main Set/All-In-One workout:

    I took just enough rest between each thing to change equipment, which was typically 5 seconds or less. I didn't really check times except for the couple that are noted. It was pretty much just cruising, aside from the final 500 which I picked up a bit.

    100 Free
    100 Kick w/ board (all my kicks were ~1:50-2:00)
    150 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    250 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    350 Free Pull
    100 Kick w/ board
    400 Free Pull (did a 4:45)
    100 Kick w/ board
    450 Free Pull
    100 Kick w/ board
    500 Free Pull (did a 5:45)
    (3500/3500)

    10 x 50 Kick w/ board @ :55 (got 3-5 seconds rest)
    (500/4000)

    5 x 100 Free EZ @ 1:20

    -----------------------------
    4500 Yards
  15. Workout 02/10/13:

    by , February 10th, 2013 at 03:34 PM (Maple Syrup with a Side of Chlorine)
    Got in for a swim after getting home from church and brunch with my wife:

    w/u: 200 FR/200 BK/200 IM drill

    Go four times through:
    - 100 kick on 2:00 with snorkel
    - 200 FR on 3:00 with snorkel and agility paddles

    1 x Noah's Ark pull with buoy

    8 x 50 on :60, done as:
    - 25 down = burst and cruise FR on :30 (8/10/12/full)
    - 25 back = IMO FAST on :30
    (did an easy 50 after #4 and 8)

    200 loosen and out with snorkel
    (Solo/Rec/3000 yds/50 min)
    --------------------------------

    We arrived home safely from Philly last night; we spent the morning and early afternoon there with my daughter for brunch and then shopping at the Trader Joe's and Whole Food stores. It was a great few days exploring the city with our personal tour guide! When it gets warmer we are planning to head down again to take in more of the sights. We received about nine inches of snow here in SW VT, although my buddies in Maine were pounded with 30+ inches.

    Good swim today, and started to work the speed at the end of the workout. The final 25 (full b/c) was in around 12.5, so that is good. The Western NE meet in early March is shaping up, and I am in the process of getting the paperwork complete in regards to hosting a recognized meet in my home pool at the end of April again this year. I am not able to get into the competition pool tool much this spring (mostly due to work), so at least a few opportunities is better than none.
    Categories
    Swim Workouts
  16. Fail, Sunday. Feb. 10

    by , February 10th, 2013 at 03:10 PM (The FAF AFAP Digest)
    Swim w/Team @ GMU:

    Warm up:

    400 swim
    300 kick
    200 stroke
    4 x 25 scull
    -- 2 front scull, 2 feet first
    -- I warm up slow mo, prolly missed 200.

    Main Sets:

    6 x 75 @ 1:20
    -- 25 drill + 25 kick + 25 swim
    50 EZ

    4 x through:
    150 kick @ 3:00
    2 x 25 AFAP kick @ :30

    50 EZ

    2 x through:
    -- first 50 smooth and second 50 fast
    -- I cruised the fast ones
    2 x 50 (25 free + 25 stroke) @ :50
    2 x 50 (25 stroke + 25 free) @ :50
    2 x 50 stroke @ 1:00
    :30 rest
    2 x 150 pull @ 2:00
    -- on the second round, I did 100 back instead
    50 EZ

    1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did.
    2 x med ball throw for :40
    1 x 25 UW moving over two lanes + 25 EZ
    2 x relays -- one free, one dolphin kick on back UW
    200 EZ

    Total: 3650


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

    I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.
    Categories
    Swim Workouts
  17. 02.09.13 - Saturday workout

    by , February 10th, 2013 at 10:10 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Dave and a few others. We more or less followed the workout give to us but truncated it and took it very easy. Dave knocked out a 1:06.5 100 fly inspiring me to do a really hard 200 broken breaststroke.

    SCY

    400 Choice
    3 x 100 free - 1:30, descend (1:18, 1:12, 1:07)
    4 x 50 Kick w/ fins - 1:00
    4 x 25 - :30 easy/hard

    200 Kick w/ fins
    4 x 75 - 25 easy, 25 drill, 25 hard, IM Order
    200 Br kick
    50 Easy

    200 Timed Br, :10s rest @ each 50 (2:37) - about where I thought I would be. 1st 2 50s were fairly easy. 2nd two were painful. I was going a little late because Dave was calling my sendoffs from a different clock than i was looking at. Probably closer to 2:32-2:34 w/ :11s-:12s rest.

    150 Easy

    (2100 Total)
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    Swim Workouts
  18. Saturday 2/9/13

    Saturday 2/9

    PM only SCY (swim meet)

    500 swim
    8x75 @ 1:15 k/dr/bld
    8x50 @ 1:00 25 under H2O kick/25 build
    8x50 @ :50
    odd: build
    even: FAST
    8x25 @ :30 V.S.
    100 EZ

    200 FR - 1:52.20 (54.8/57.4)

    500 EZ

    200 swim
    4x50 @ :10 rest dr/sw I.M. order
    4x25 @ :10 rest FAST I.M. order
    100 EZ

    200 I.M. - 2:06.72

    400 EZ

    Total: 4000
    Categories
    Swim Workouts
  19. Friday 2/8/13

    Friday 2/8

    AM and PM SCY (PM swim meet)

    AM swim:

    600 swim (200 FR/100 BK)
    300 pull w/ buoy + strapless paddles
    10x50 @ 1:05 kick w/ fins + board w/ :15 V.K. at wall after first 25

    5x75 @ 1:10 25 FAST FL/50 AE FR
    10x75 @ 1:00 AE FR
    5x75 @ 1:15 50 FAST FL/25 AE FR

    100 EZ

    Total: 3000

    PM swim:

    500 swim
    5x100 @ 1:40 k/sw/dr/bld

    12x50 @ 1:00
    1 - 12.5 yds FAST kick off each wall
    1 - build
    1 - FAST

    4x75 @ 1:10 RED
    4x25 @ :30 V.S.

    300 EZ

    500 warm-up (assorted AE swimming and build 50s)

    500 FR - 5:04.39 (2:00.1/3:04.2 200/300 splits)

    300 EZ

    Total: 3600

    500 didn't feel too bad, but I felt stuck in 3rd gear for the back half. Couldn't find the way to break through, probably due to heavy dryland training lately (and heavy swimming yesterday)

    Updated February 10th, 2013 at 07:06 PM by Calvin S

    Categories
    Swim Workouts
  20. Friday, Feb. 8, 2013 7:00-9:00pm

    by , February 9th, 2013 at 01:05 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500:
    2x thru the following (50 Free, 50 Doggy Dig, 50 Breast, 50 Front Scull, 50 Free)
    (500/500)

    10 x 100 SDK w/ short fins @ 1:25 (1:20s)
    (1000/1500)


    Main Set:

    6 x 250 Free Pull @ 4:00 done in 3 sets of 2...each set of 2 is a "broken 500" negative split
    • 2:55/2:36
    • 2:55/2:36
    • 2:50/2:34

    1:00 bonus rest after the last 250
    then:

    500 Free for time...to be done "similar" to the above negative splitting.


    • went 5:28
    • that's my fastest ever adult in-practice 500 swim...not that I've actually ever tried to do a 500 fast on my own before.
    • 5:15 was my meet time from 2 weeks ago, and this swim tonight was done in my normal practice gear...accompanied by size 38 nylon mesh drag suit...and 3 others in the lane to dodge.

    (2000/3500)

    150 EZ

    10 x 50 @ :50, holding your best 500 50 splits (I was to shoot for 30/31s)

    • the first 4 or so were rough, holding 31s, with one 32 in there.
    • the final 6 I got going and came down to all 30s, and a 29 at the end.


    150 EZ
    (800/4300)

    16 x 50 @ 1:15 - 4x thru IM Order - 80% effort
    (800/5100)

    Bucket Pulling Relays - did Free, Fly, Back, and Free (I went twice on each)
    This is our "fun".

    200 EZ

    ----------------------------
    5500 Yards