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Swim Workouts

  1. Thursday 1/10/13

    Thursday 1/10

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:

    1:00 push-ups
    1:00 plank
    1:00 squats
    1:00 plank
    2:00 jump rope

    WOD:
    "Fight Gone Bad"

    3x
    1:00 box jumps (30 in. box)
    1:00 dead lift (135 lbs)
    1:00 kettle bell swings (55 lbs)
    1:00 burpees
    1:00 push-ups
    1:00 REST

    count reps and add up total...109 + 101 + 98 = 308 reps

    PM swim:

    1000 swim
    - 600 (150 swim/50 side kick)
    - 400 (150 I.M. no BR/50 BR kick)

    2x
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (under H2O recovery drill)
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (fingertip drag)
    3x100 @ 1:15 RED + kick out 12.5 yds off each wall (averaged 1:02s)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  2. Workout 01/10/13:

    by , January 10th, 2013 at 08:47 PM (Maple Syrup with a Side of Chlorine)
    Wow, first time I have done two days in a row all year!

    200 FR/200 back warmup

    4 x (with snorkel):
    - 50 kick with board on :05 SR
    - 100 strong FR with agility paddles on :10 SR

    1 x Noah's Ark with snorkel (went ~ 6:15)

    1 x 100 EZ, then
    1 x 400 IM (1:20, 2:45, 4:30, 5:45)

    10 x 50 on :50
    - odds: FR dolphin dives in the shallows
    - evens: Stroke (Medley Relay order), extra BK to finish (31.6)

    1 x 200 loosen and out
    (Solo/Rec/2600 yds/50 min)
    ---------------------------------

    It has been weird so far this year, the pool has not been inundated with New Year's Resolutionists. The past two have yielded super crowded lanes, so I am a little confused, but perfectly ok.

    After the swim today I mailed out a printer to my daughter at school, and went to a basketball game to cheer on my son. Their team is not the most coordinated, but they were able to tie the game against the local high school, where basketball is all the rage. (Funny, the varsity team is not doing great (0-8), but of course the local paper only covers them, not the swim team, where the girls are undefeated and the boys have only lost one meet). Well, Preston's team lost in OT 45-39, but he played a good game (his best effort so far this season), and was putting some of the moves that we work on during the Sunday night practices into the game.

    I'll most likely be dry through the weekend due to work, but have gotten within two miles of my GTD. I plan to catch up to my goal pace by the end of next week.
    Categories
    Swim Workouts
  3. Thu Jan 10th, 2013 Double

    by , January 10th, 2013 at 03:51 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    I decided to come back for more at noon.

    Whitney Coached
    noon - 1:15 dove in around 12:20 ish
    SCY UT Swim Center main pool
    Swam beside Dale, Stacy, Mary, Kellie, Bob, & Chuck

    Warm up
    missed it

    Main Set

    20 x 50 on 1:30 best ave
    did 10 fr held 28's - 30's, 10 flutter K with a board held 34's - 36, went 32 on last one

    assigned 300 swim with 3 SDKs
    did 3 x 50

    20 x 25 on 1:00
    did 8 fly & 12 flutter kick with a board

    50 easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  4. Thursday, January 10, 2013

    by , January 10th, 2013 at 03:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 72, pool at 79, 100% water clarity.
    Sunny with humidity at 67%

    Warm up
    200 RIMO

    *Set 1*
    Descending IM Ladder
    1:00 rest between each, progressive effort 1-5

    1. 1200 IM as 4x300 IMO
    2. 1000 IM as 4x250 IMO
    3. 800 IM as 4x200 IMO
    4. 600 IM as 4x150 IMO
    5. 400 IM


    *Set 2*
    1000 FR Swim w/paddles, fins, snorkel
    500 steady, 500 stronger

    *Set 3*
    8x50 as 2x IMO on :30 rest;
    25 Sprint/25 EZ

    Warm down:
    200 EZ FR

    Comments:
    In Set 1, all IMO swimming, but the Fly was a combination of Fly drill/Fly Swim except for the 400.

    Updated January 12th, 2013 at 02:47 PM by fdtotten

    Categories
    Swim Workouts
  5. 01.10.12 - Thursday workout... back at home

    by , January 10th, 2013 at 02:07 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, and Danny. Really missed the pool and it's good to be back. I have a new appreciation for lane lines, gutters and deep water. On the other hand, the Marriott had a nice hot tub to soak in...

    SCY

    600 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    :20s break to put on paddles
    3 x 100 Pull - 1:15
    2 x 100 Pull - 1:10
    1 x 100 Pull - 1:05
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 - 1:35
    1 x 100 - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (made it!)
    1 x 100 - 1:25
    150 Easy

    8 x 50 Kick - 1:00
    8 x 50 Kick w/ fins - 1:00 (25 underwater sdk/25 easy)
    8 x 25 - :40 odds no breath, evens easy

    100 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/2013

    by , January 10th, 2013 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 100 kick 2:15
    1 X 100 swim -

    1 X 300 IM 5:15
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: round 1 fly, 2 back 3 breast on 1:10

    4 X 150 free 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  7. Thu Jan 10th, 2013

    by , January 10th, 2013 at 12:03 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    weighed 210 after practice
    thinking about doubling today and making the noon practice more sprint and kick

    Swam Tue & Wed

    Whitney Coached
    6:30 - 8:00 dove in around 6:40 ish
    UT men & women are away at Auburn & Georgia
    SCY UT Swim Center main pool
    Swam with Todd, Chris, & Marcio
    Beside Jim Sauer, Mike, Paul, David Alley, Gull, Larry, Ned, Brandon & Amy

    Warm up
    went around 4 - 500

    Main Set

    20 x 125 on 1:30 best ave
    held 1:22's made em all, took 5 sec extra rest when chris moved up from 4th to 1st in the lane, I was 3rd

    100 easy

    400 swim

    20 x 75 on 1:00
    held 46's & 7's

    100 easy

    6 x 25 no breath

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  8. Some good distance work today

    by , January 10th, 2013 at 07:49 AM (Mixing it up this year)
    Yes the distance Queen is back and I managed to get thru this one despite showing up late, because I had to get gas.

    Last night I had to do 25 minutes on the spin bike just to be able to have a light snack for dinner. I had used up all my calories. What is funny is I weighed myself before and after. How do you gain weight while riding? I gained a pound.

    500 free every 4th lap kick on back
    400 IM as fly drill, back pull, breast kick, free swim
    500 free kick w/zoomers every 3rd 25 moderately fast
    100 back

    33x50@:50 free #1-12 pull w/strapless paddles & bouy #13-33 swim #1-12 held :42's #13-33 held :45's
    50 back EZ
    100 Free

    Total 3300 yards
    Categories
    Swim Workouts
  9. Wed, Jan. 9, 2013 7:00-9:00pm

    by , January 10th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    1000 Free
    I did a 500, then stopped to stretch my arms out a bit, then every 100 or so later a little more stretching. At this point, I knew this was going to be a "great" day.
    (1000/1000)

    Kick Set:
    (no fins)
    4 x 50 Kick w/ board @ 1:10
    4 x 50 Kick w/ board @ 1:00
    4 x 50 Kick w/ board @ :50
    no problems making these ones
    (with fins)
    4 x 50 SDK on back @ :55
    4 x 50 SDK on back @ :45
    4 x 50 SDK on back @ :37.5 (I made them all, touch, turn to see the clock, maybe 1 second and go again.)
    (1200/2200)

    4 x 300 Free Pull @ 5:00 "just stretch out - keep 25HR/10 sec."
    was holding 3:30-3:33s on these with a 24 HR
    (1200/3400)

    10 x 100 Free @ 2:00 (50 Fist Drill/50 Stretch out Free)
    I hate fist drill
    (1000/4400)

    10 Rounds of:
    • 50 SDK on back w/ fins @ :45
    • 2 x 25 SDK underwater @ 1:00
    • I really "shut it down" on this set, and just trailed at the back of the lane

    (800/5400)

    Finish it up Fast:
    4 x 100 Free @ 1:10
    I didn't put out a ton of effort, but cruised some 1:05s. Felt nice to make these on minimal effort.
    (400/5800)

    400 EZ cooldown

    ----------------------------------
    6200 Yards


    Well, tonight ended up being a recovery workout, or some sort. It was still high on yardage, but the intensity was toned down a couple notches.
  10. Wednesday 1/9/13

    Wednesday 1/9

    AM and PM SCY

    AM swim:

    500 swim (100 FR/100 BK)

    2x
    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S. kick w/ board FR

    8x100 @ 1:40
    odd: swim w/ board between legs
    even: FAST kick w/ board (alternated FR/BR)

    100 EZ

    Total: 2200

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall
    4x50 @ 1:00 V.S. kick w/ board FR
    6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR
    4x25 @ :30 V.S. kick w/ board FR

    6x200 @ 2:30
    3 RED HR (2:07, 2:05, 2:06)
    3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02)

    1x
    3x50 @ :45 RED HR
    1x200 @ 3:00 FAST (2:01)
    3x50 @ :45 RED HR
    1x150 @ 3:00 FAST (1:31)
    3x50 @ :45 RED HR
    1x100 @ 2:00 FAST (:59)
    3x100 @ 1:45 A.R.

    300 EZ

    Total: 5000
    Categories
    Swim Workouts
  11. 01.09.13 - Wednesday workout

    by , January 9th, 2013 at 07:03 PM (Pete's swim blog)
    Last day at the Marriott. Had to share the pool w/ Patrick and Ken this morning. Ken is an Ironman triathlete and Patrick was just getting into swimming a little. With my funky backwards "J" 50s and 75s, we all had to pay attention to where we were. But it worked out OK.

    SCY

    600 Warm up

    10 x 50 Fly/Br/Free mix
    5 x 200 Pull
    10 x 100 - mix of hard fly/br, underwater and easy free

    no cool down today - just chatted with Patrick for a while.

    (3100 Total)
    Categories
    Swim Workouts
  12. Wed., Jan 9

    by , January 9th, 2013 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    14 x 25 shooters w/fins @ :40
    50 EZ
    5 x (25 front scull + 25 torque drill w/agility paddles) @ :15 RI

    Main sets:

    8 x 25 burst + cruise @ 1:00
    75 EZ

    5 x (25 AFAP backstroke from blocks + 75 EZ) @ 3:00
    -- went 12s, rolling on 59
    -- 5 kicks to get going and 10 kicks to gradually angle up

    75 EZ

    10 x 25 AFAP dolphin kick w/board & fins @ 1:00
    -- held 11 high-12 flat
    150 EZ

    8 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 3000


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

    It appears that no amount of protein/sleep/foam rolling will replace the need for a recovery week. I'm still dragging so didn't do too much today. I think perhaps it was inadvisable to do drylands and a bungee cordz workout in the same day. I'll hit the gym tomorrow and then may be just resting until the meet. I may take the whole weekend off.

    QBrain made my day today. I am heading to Barbados for spring break and had been worried that I'd be out of the pool the entire time -- not ideal with nationals a month away. He sent me a link with a lovely pool that even Patrick would be jealous of that is not far from our resort: http://users.sunbeach.net/bfit/comp2004.htm. I can't find any info on whether and when it's open to the public yet. I did send an email.

    And my split request that had seemed to go missing has been found! So my official 50 back time this year will be .3 faster.
    Categories
    Swim Workouts
  13. Wednesday, January 9, 2013

    by , January 9th, 2013 at 04:11 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 78, pool at 80, 99% water clarity.
    Sunny with humidity at 70%

    Warm up
    300 FR
    200 K
    4x50 FR on 1:00 desc 1-4

    *Set 1*
    2(3x400 Free on 6:30) negative 200 split, progressive descend
    EZ 100 between rounds

    1. 2:42/2:40, 2:42/2:37, 2:40/2:35
    2. 2:44/2:38, 2:41/2:33, 2:40/2:32


    *Set 2*
    1000 FR Swim as steady state w/paddles, fins, snorkel

    *Set 3*
    5(4x50 Free 1:30, EZ 100) descend 50s 1-4

    1. 34, 34, 33, 32
    2. 33, 33, 32, 31
    3. 33, 32, 32, 31
    4. 30, 29, 28, 27 w/short fins
    5. 30, 29, 28, 27 w/short fins


    *Set 4*
    800 BK Swim


    Warm down:
    100 EZ FR

    Comments:
    Set 1 - Felt sluggish during the 400s and struggled trying to negative split. Did 5 second open turns on the 200 to check scoreboard clock. Hopefully after 2-3 weeks of straight LCM swimming I will become more adjusted to LCM swimming. The last two 400, the negative 2nd 200s were a little better as I was irritated at myself, and really attacked the first 25/200 which led to holding a faster pace all the way.

    Set 3 - The results of this set are a good effort for me, and shows encouraging possibilities of speed improvement. I can swim strongly to moderately fast for a long time, but I never have worked on building raw speed. 1000 meters of 85-100% effort swimming were difficult, with my only reward being the times as called out by my coach and then afterwards I was wiped out.
    Categories
    Swim Workouts
  14. Workout 01/09/13:

    by , January 9th, 2013 at 02:30 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    2 x (with snorkel):
    - 50 kick with board on :60
    - 2 x 50 smooth on :45 with agility paddles

    4 x 125 IM's on 2:00
    - Shuffled 50 stroke Fly -> Free

    4 x 125 FR on :10SR
    - Shuffled 50 FAST last on first, first on last

    1 x Noah's Ark with agility paddles and pull buoy
    1 x 500 of something (I forgot)
    1 x 200 loosen and out
    (Solo/Rec/3100 yds/60 min)
    ---------------------------------

    The move of the pharmacy Monday to Tuesday was a tad crazy. We were able to get some extra help from two college students. I stayed until midnight, and didn't sleep well at all, then blistered through a twelve in the midst of continued construction. Ugg.

    Nice to get into the water today at lunch to work off some stress.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/2013

    by , January 9th, 2013 at 11:42 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 5;00
    4 X 150 descend 1-4 2:45
    Two rounds, swim or pull

    SCY
    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 X 100 swim

    2 X 50 1:00
    1 X 100 fast 2:30
    Three rounds, choice

    WARM DOWN: 4 X 50 easy 1:00

    4400M/Y
    Categories
    Swim Workouts
  16. Week 14 - Wednesday

    by , January 9th, 2013 at 08:47 AM (After a long rest)
    I still felt crappy this morning but stuck with it and felt better at the end. Doubled my vitamin c again so hopefully I will beat whatever is wrong before it takes hold! I am the eternal optimist!

    warm up

    400 free
    6x50 backstroke catchup drill
    6x200 IM, first 3 drill swim on 3min, the last 3 swim on 2.45

    Main set

    6 x (150 free with flippers on 1.45, 100 kick on 1.20 with flippers, 50 back on 45 with flippers)
    12x50, 2 free on 35, 2 back on 45 repeated 3 times

    warm down

    100 easy

    total 4300

    15 mins on the vasa swim bench

    I held 30 very comfortably on the 50s free and 35s on the 50 back at the end and felt good(finally). The main set was swum aerobically and was actually quite easy. The hardest set for me was the 200 IMs. I found it hard getting my heart rate up and felt very achy.
    Categories
    Swim Workouts
  17. Testing the waters.... Not good so far

    by , January 9th, 2013 at 07:17 AM (Mixing it up this year)
    Tried some fly today and it was not pretty. I just need to get thru it and the breast kick with my left knee acting up. Getting old stinks.

    500 free every 4th lap drill
    500 free kick w/zoomers as 25 slow/25 mod/25 fast

    8x25@:45 fly 1 arm drill w/zoomers
    8x25@:45 fly w/zoomers
    3x200 free w/strapless paddles and 6 beat kick
    4x50 from dive good breakouts
    200 breast kick testing the knee
    100 back
    100 free

    Total 2600 yards
    Categories
    Swim Workouts
  18. Tues, Jan. 8, 2013 7:15-9:00pm

    by , January 9th, 2013 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    We started off the day with a team recap and awards from the meet down in Walla Walla. The team placed 3rd overall, and lots of best times for the kids, which is great!


    Warmup:

    600 (25 Free, 25 V-Sit Scull, 25 Breast (pull-kick-kick), 25 Free)
    (600/600)

    Kick Set: (something that Chris Stevenson could probably handle w/out fins)

    4 x 100 SDK on back w/ short fins @ 1:35 - made these no problem
    4 x 100 SDK on back w/ short fins @ 1:25 - no problem here either, was under 1:15s
    4 x 100 SDK on back w/ short fins @ 1:15!!! - made the first one by 2 seconds, then it was all over...ended up going on the 1:20 interval though

    100 EZ
    (1300/1900)

    Main Set: High Quality EN3 work (30-31 HR/10 sec.)

    3 x 200 IM @ 5:30 (went 2:26, 2:23, 2:22)

    3 x 200 Major Stroke (Fly) @ 5:30 (went 2:26, 2:12*, 2:22) *middle 200 is Free - when stroke is Fly, John's policy is to alternate every other one with Free - nice coach.

    3 x 200 Free @ 5:00 (went 2:11, 2:07, 2:05)
    These were good, considering the fastest 200 Free I've done over the past couple years in a meet is only a 1:56something

    200 EZ
    (2000/3900)

    300 social kick - the guys hate this, we just kick a 300 and get it done. The girls...hmmmm
    (300/4200)

    4 x 25 Sprint @ 1:00 - did all Free

    300 EZ and out

    -------------------------------
    4600 Yards - not a lot of yards, but the quality was definitely there tonight. I left one tired old man
  19. 01.08.13 - Tuesday workout

    by , January 9th, 2013 at 12:38 AM (Pete's swim blog)
    Swam at the Marriott pool again. Did things a little different today. The pool is actually shaped a bit more like a backwards "J". Today, I tried starting at the stairs at the deep end (3 1/2 feet), turning 90 degrees at the wall and then heading toward the stairs at the shallow end. I either flipped at about 12.5 yards and headed back for a 50 yard lap or managed the shallow end for a 75 yard lap. This worked better than yesterday but it was still awkward.

    SCY

    600 Warm up

    10 x 50 - 12.5 underwater/12.5 hard free/12.5 easy free/12.5 underwater
    5 x 200 pull
    10 x 75 alternating br/fly
    1 x 150 Fly
    1 x 150 Br

    300 Cool down

    (3450 Total)
    Categories
    Swim Workouts
  20. Week 14 - weights and a stretch swim

    by , January 8th, 2013 at 09:10 PM (After a long rest)
    Rushed home from work on a rainy evening to get to the pool. I lifted for about 40 mins.

    Weights
    Stretching for 5 mins
    4x(10x bench, military press, inclined bench, interior lat pull downs, exterior lat pulls, leg curls, reverse leg curls, biceps, leg press)
    3x50 situps

    Swim
    400 free
    8x50 catchup drill
    6x100 free on 1.30
    4x100 kick on 1.50
    200 easy back and free
    Total 2000

    I felt pretty good doing the weights tonight but felt really bad in the pool. I feel some inflammation in the glands in my neck and hope to god I am not coming down with the flu. It's going around the office! I took extra vitamin c when I got back to the house. I guess I will know one way or the other in the morning.
    Categories
    Swim Workouts