View RSS Feed

Swim Workouts

  1. 12.26.11 - Monday workout

    by , December 26th, 2011 at 08:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave today. Pool temp ~83. Got a new drag suit for Christmas so I wore it for everything but the warm-up and 5 x 100s. I've forgotten how slow it makes me. 5 x 100s were kind of a bust. Came in 4 seconds over the time. Lost most of it on #4. I mostly blame sloppy flip turns.

    SCY

    600 Warm up

    6 x 50 - :45
    2:00 Rest
    5 x 100 - 1:10 (1:05, 1:10, 1:11, 1:12, 1:11)
    50 Easy

    8 x 50 - 1:00 (1-4 Fly descend, 5-8 back descend)
    5 x 200 - 3:00 (Odds - IM, Evens - 1st 50 kick)
    8 x 50 - :50 2 easy/2 hard
    50 Easy

    5 x 200 - 2:45 (2:35, 2:30, 2:30, 2:30, 2:25)
    8 x 50 - 1:00 (1-4 Br descend, 5-8 free descend)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  2. Thurs. & Fri, December 22-23, 2011 5:00pm

    by , December 23rd, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Thursday workout:

    As I got to the pool, the usual "waterpolo crew" was there, and I thought WTH...lets play polo today.

    500 Free warmup,
    then off to the deep tank.

    It's a 12 yard square tank that is 10-12 feet deep, attached to the side of the 6 lane lap pool area, but separated by a solid wall bulkhead.
    We played about 45 minutes playing two vs. three. I was on the team with 2 people, and it was tough. We made a rule that you had to have 3 passes within a team before a shot could be taken, just so it wouldn't be an all out score-fest. We basically tied, and it was all good fun. Nice to get away from the back and forth stuff like normal.

    After the game went back to stretch out:
    300 Free Pull
    The polo guys wanted to see me swim like Michael Phelps (that's what they called me)
    1 x 50 Fly fast from push (went :28)
    then :30 later I raced my waterpolo teammate in a
    1 x 50 Breast fast from push (went :37)
    100 EZ and out
    ----------------------
    1000 Yards of swimming + 45 minutes of waterpolo swimming

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

    Friday workout

    I saw that JBS did this workout today, and remember Aquageek mentioning it a while back too.
    I figured I'd give it a shot...it can't be that hard, right?

    Yeah right!! <-- This was my though about 2/3 of the way through it.

    30 x 100s Free @ 2:01
    • start the 1st one @ :30 on the pace clock
    • goal is to complete each 100 at or before the :60
    • so the 1st one you have to go 1:30 or faster, the 5th one is 1:25 or faster, etc.
    • depending on how fast you're going, you get between :50-1:00 or so of rest on each one
    • the key to this is maintaining a fast enough pace near the beginning so that your body can keep doing that near the end, rather than trying to drop to a fast pace all of a sudden
    The first 5 I did as a warmup, holding around 1:10-1:12s

    The next 5 I did pull, just to add a little power to my stroke and get my pace set up a bit faster (holding 1:02-1:04s here)

    The next 10 I held 1:02-1:03s, but near the end of this I started thinking how tough this was getting. Tough really?? I'm on the 2:01 interval after all. It's the fact of the "try to come in prior to the :60" that makes this set tough, in addition to the ever-increasing yardage along the way.

    The next 5 (#21-25) I was holding 1:03s, and the pain was increasing in my body. Trying to decrease my heartrate and breathing during my near minute of rest was getting tough. Taking small sips of water too.

    The next 3...holy . I went 1:03, 1:02, 1:02 (came in @ :59 on pace clock)

    #29 left @ :58, went a 1:01...still made it. Last one coming up.
    #30 left @ :59, good streamline...lots of kick, just went for it... LOTS OF PAIN here. Ended up coming in right on the :60 for a 1:01 on the final 100.

    I was flat out exhausted. This set didn't look that hard on paper, but I found out just how hard it really was. IMO, I think this is harder to do than the 30 x 100s @ 1:10 type of set. It works a completely different energy system. I haven't done a set like this ever in masters, and it was definitly a kick in the ass.
    Very good set Geek!! Thank you!!

    Cooled down with 4 x 50 of Free Pull EZ

    ------------------------
    3200 Yards

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

    Also learned a new drill tonight from one of the age group swim coaches who was doing some private lessons tonight.
    It is Dolphin kicking with the palms of your hands "riding the tile" of the black line on the bottom of your lane.
    basically it's the same as SDKing, but you have to focus on keeping your hands flat on the tile bottom, and it makes you engage your core in a whole new way. Try to do 25s at a time without a breath for the full effect. It also probably works best in a pool that is fairly shallow and maintains depth the whole way. Give it a shot. I liked it.

    Merry Christmas everyone...no swimming for me till Monday.
  3. Workout 12/23/11

    by , December 23rd, 2011 at 03:57 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go two times through:
    - 500 FR Pull Buoy
    - 100 Kick, 200 IM, 200 Kick

    300 easy w/d

    (2700, 50 min)
    --------------

    I still am not feeling much better than my last time in the water: sinus congestion persists, but (as far as I know) no adverse effects from the Neti-pot. Anyhow, I needed to get into the water today since the pool is closed for the weekend. At least I have started to eat a bit more as the week progressed.

    I continued my swimming theme of longer sets without super high intensity or defined times. I worked to descend the 500's by 100, and I came in mid-6:20. The kicks and IM's were not super fast, and I was able to chat with buddy on the last 200 kick.

    I spent the day getting ready for the annual Leake Christmas party this night for our siblings and nephews/nieces. Lasagna is the main offering, and my son and I worked side by side to prepare the meat and veggie varieties for the evening. Others will bring some sides and deserts, then we will open some gifts to close out the night. It works well for us, as we get to gather together and watch the wee ones open some gifts, then enjoy a quiet Christmas morn at home.

    It is a tradition that we started 15 years ago, when our families were much smaller, and have kept it going. We'll have an extra seat at the table should anyone be in the area.

    Updated December 23rd, 2011 at 04:12 PM by rxleakem

    Categories
    Swim Workouts
  4. Dec 23, 2011

    by , December 23rd, 2011 at 02:13 PM (Canuck Countdown)
    170 days until Day 1 of the FINA World Masters Championships

    Entered the 2012 Canadian Masters Swimming Championships today. I'm only swimming 3 out of 4 days (not Friday). Here's my event list:

    Saturday
    400 Free
    Relays

    Sunday
    200 Free
    100 Fly
    100 Free
    Relays

    Monday
    50 Free
    800 Free
    Relays

    I also entered the Edmonton Keyano Blue Bear Meet that runs Jan 13 - 15. Here's my entries:

    Friday
    1500 Free

    Saturday
    100 Free
    400 Free

    Sunday
    200 Free
    100 Fly
    50 Free

    This is an age group meet, with heats and finals (except 400 and 1500 are time finals). I should make finals in everything else, but will probably scratch to give someone else the spot. As the heats are in the morning before our Masters workouts, I'll probably swim the workouts after.

    Thursday, December 22
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    4 x (50 swim, 50 kick, 50 drill, 50 swim), 50s @ 1:00

    16 x 25 kick, IM order @ :35
    right into
    8 x 25 swim/25 drill, IM order, @ 1:00

    18 x 50 swim with fins @ :50

    2 x 100 pull @ 1:50
    2 x 100 pull @ 1:45
    2 x 100 pull @ 1:40
    2 x 100 pull @ 1:35

    20 x 25 @ :45 (2 smooth, 1 build, 1 FAST!)

    200 EZ

    Total Distance = 4000 SCM

    Tuesday, December 20
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Don't remember the workout

    Total Distance = 4100 SCM

    Sunday, December 18
    Kinsmen Aquatic Centre
    Comp Pool (50m)

    Don't remember the workout

    Total Distance = 3500 LCM

    Saturday, December 17
    Kinsmen Aquatic Centre
    Comp Pool (50m)

    Don't remember the workout

    Total Distance = 4000 LCM

    Updated December 23rd, 2011 at 02:26 PM by lewba

    Categories
    Swim Workouts , Planning
  5. Sarasota Y Sharks Masters 5:30 AM Workout -12/26/11

    by , December 23rd, 2011 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds, round 1 intervals left, 2 right.

    15 X 100 Free 1:45
    Alternate 2 strong, 1 fast.

    SCY

    1 X 100 easy swim

    2 X 100 kick 2:10
    6 X 50 kick 1:00
    1 X 100 swim

    20 X 25 Fast :30

    WARM DOWN: 4 X 50 easy 1:00

    4500 M/Y
    Categories
    Swim Workouts
  6. 12.23.11 - Friday workout

    by , December 23rd, 2011 at 12:18 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp still a bit hot but bearable. Had a good 16 x 100 on 1:15 today. Occasionally dropped off the pace but always found my way back. Final 50 was :34 (1:08 pace). Pretty tired after that but managed to finish with a strong timed 200 IM kick (3:18).

    SCY

    500 Warm up

    16 x 100 - 1:15 (Optional rest on #5 and #10 - just swam through them today )
    50 Sprint (:34)
    100 Easy
    First 100 was on 1:12. Second was on 1:18... ut oh... Didn't panic because I knew I wasn't fully warmed up yet. Just cranked out 1:14s and 1:15s until I caught back up. By #6 I was getting a couple seconds of rest. At #10 I was starting to fatigue and just started holding 1:14-1:15 - touch and go. After #14, I was a second off the pace but at that point I was too close to give up. Got the second back on #15 and cruised through #16 on 1:13. Found the energy to sprint the last 50 on :34. This has become more a mental battle than a physical one. It's so easy to just stop and let the pain subside. I kept thinking to myself that if I'm going to do 10 100s on 1:10, I better be able to do 16 on 1:15. Stopping at #5 isn't going to cut it. The good thing is that I can do something new I could never do before. The bad thing is I have doubts about making 10 x 100 on 1:10. But that's something I'll fight with on Monday.

    20 x 25 Kick - :30

    5 Times through:
    * 50 Fly - 1:00 Hard
    * 50 Pull - 1:00 Easy
    * 50 Back - 1:00 Hard (Worked on 8-10 SDKs)
    * 50 Pull - 1:00 Easy
    * 50 Breast - 1:00 Hard
    100 Easy
    Since my backstroke is pretty bad, I decided to work on SDKs some. I tend to do a lot better with it rested so my first 25 is pretty good. But on the second 25, something gets out of synch, I lose my speed and just bob to the surface.

    200 Timed kick (3:18 - I think this is a pb)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  7. FAST Fri Dec 23, 2011 LCM

    by , December 23rd, 2011 at 11:18 AM (Ande's Swimming Blog)
    FAST Fri Dec 23, 2011

    swam both LCM
    Wed & Thu
    Wed I still felt fried from Monday's double

    Thu I made
    6 x 150 on 2:00 &
    8 x 150 on 1:55 LCM


    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Ed,
    beside Larry, Todd, Tyler, Jim, & Ned

    Warm Up

    did easy 50's till 6:45

    Main Set:

    4 rounds of
    4 x 100 fast on 2:30
    400 easy on 8:00

    R1 went 1:09, 8, 7 6
    R2 went 1:08, 7, 6 5
    R3 kicked
    R4 cruised 1 - 3 around 1:15
    got extral 1.5 min rest before #4
    went 1:01
    200 easy

    Updated December 24th, 2011 at 09:10 AM by ande

    Categories
    Swim Workouts
  8. Thursday, Dec. 22

    by , December 22nd, 2011 at 10:14 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises, 15 minutes

    Bike, 40 minutes

    Stretching, 25 minutes


    Swim/SCY @ Mason:

    Warm up & Transition:

    400 swim
    400 kick
    400 pull

    -- I did around 900 of various strokes, kick and drills. I like to swim slowly in warm up.

    4 x 100 build any stroke @ 1:40
    -- I swam smooth 100 IMs

    16 x 25 @ :40
    3 shooters, 1 EZ

    Main Set:

    12 x 150
    3 x 150 various free drills
    3 x 150 free
    3 x 150 various stroke drills
    3 x 150 stroke

    -- No. Instead, I did:
    3 x 150 flutter kick w/board & fins @ 2:45
    3 x 150 backstroke kick w/fins @ 2:30
    3 x 150 flutter kick w/fins @ 2:30
    3 x 150 IM (fly/back/breast) @ 3:00
    -- I snuck in a couple easy 50s between set 2 and 3.

    100 EZ

    Total: 3700

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

    The workout on the board wasn't exactly what I was expecting on a Thursday night. I decided to convert it to an endurance kick workout, which I haven't done in a long time. I was sharing a lane with Brad who was doing all freestyle, so it worked out fine. Fairly sparse attendance. But it was nice to see some of my teammates. I'm putting my compression pants on after bashing up my legs today.

    I scanned the first 10 pages of my blog last night for workout ideas. Uh, I was training very differently in 2009 -- a much higher % of aerobic work. (Perhaps that why I survived several 200s that year.) And I tended to work all energy systems in a workout whereas now my workouts are much more focused around X purpose. It was also interesting to re-read my journey into the weight room. I'm definitely stronger now.

    Rich Abrahams posted the attached pic on my FB wall. That girl has legs!

    Updated December 22nd, 2011 at 10:30 PM by The Fortress

    Categories
    Swim Workouts , Spinning
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	393258_205037086250983_100002340782117_437193_254123811_n.jpg 
Views:	212 
Size:	40.7 KB 
ID:	6779  
  9. SArasota Y Sharks Masters 5:30 AM Workout -12/23/11

    by , December 22nd, 2011 at 02:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The 5:30 group is having their on deck Christmas party this morning. We will swim for an hour only

    LCM
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    1 X 100 kick 2:30 -
    Two rounds. Round 1 intervals left, 2 right.

    4 X {7 X 50
    1 round of each, IM order. Fins optional.
    Breast interval is 1:15, all others 1:00

    WARM DOWN: 1 X 100 easy

    2700M
    Categories
    Swim Workouts
  10. 12.22.11 - Thursday workout/mini double

    by , December 22nd, 2011 at 09:10 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp warmer today . Probably around 84-85. It was tough with the heat. Took my kids swimming last night. They have been wanting to go for a while. Since I was there I warmed up a little and did a timed 200. Swam a personal best 2:10 (Meet time earlier in the year was 2:11). When I got home last night I ended up working an additional 3 hours and went to bed very late. Morning workout was pretty nasty especially with the extra workout and lack of sleep. Made pretty much everything but I was dragging through it.

    12.21.11 - Mini double
    SCY

    50 Warm up
    2 x 50 25 SDK on back/25 Easy
    300 Ferry kid drills - mostly swimming br with a small child on my back. This is an excellent way to practice how NOT to swim breaststroke... but the kids seem to enjoy it.
    4 x 50 - :45
    1 x 200 Timed (2:10)
    50 Cool down

    (900 Total)

    12.22.11 - Morning workout
    SCY

    400 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 (Second one optional - I did both)
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:15
    2 x 100 - 1:10 (Second one optional - took second one off)
    1 x 100 - 1:05 (made it! - 1:04)
    50 Easy
    This one hurt pretty bad. I was :02 behind on the first 1:10. Got back :01 on the 3 1:15s but lost :01 on the second 1:10. Taking off the third 1:10 made a huge difference. I was very sore but I was able to swim smooth and fast.

    As with many of Roger's workouts, hard stuff is followed by a good dose of fly. It stinks when you have to do it but mentally I'm a lot tougher because of it.

    3 x 100 Fly - 1:40
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35 (Optional IM - I did easy IM)
    2 x 100 Fly - 1:30 (ouch! Made the first, 1:32 on the second)
    1 x 100 Free - 1:25

    200 Cool down

    (4300 Total - I did 4200)

    Updated December 22nd, 2011 at 09:33 AM by pmccoy (It's not Friday yet)

    Categories
    Swim Workouts
  11. Wednesday, December 21, 2011 5:30am 500 Miles!!

    by , December 21st, 2011 at 07:18 PM (Fast Food Makes for Fast Swimming!)
    I finally made it. Originally when I started the year I had set the bar at 300 miles, not knowing how much I was really going to be able to swim in the year (most of my summer months are iffy as to whether or not I can swim because of work and kids).
    After a moderate amount of swimming in the summer, I found I was easily going to surpass the 300 mark, so I bumped it to 400 miles. Well, after more and more swimming this was too easy of a goal so I made it 500, which actually quite a challenge. I wasn't really sure if I would make it or not this year. Well, today was the day!!
    My Go The Distance 2011 Progress
    500.02 miles swum (=880,030 yards, =804,699 meters). View my progress | Go The Distance 2011 results.
    Most recent milestone achievement: 500 miles on 12/21.
    249.98 miles (= 439,970 yards, = 402,309 meters) to next milestone (750 miles milestone).
    My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2011
    My goal pace: 486.30 miles required as of today to reach my goal by the end of the event
    My actual current pace: 500.02 miles as of today
    My workout this morning was mainly a celebration of the 500 mile barrier. I knew prior to this morning I needed a mere 1070 yards to surpass the mark, so...

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Fly 1 arm drill EZ
    100 Kick w/ board
    150 Free Pull

    25 EZ to get to the end with the blocks.

    100 Fly Sprint from the blocks (on teammate's sendoff from the clock)
    Went a :58 which I'm actually quite proud of for the swim...not exactly the ideal racing conditions, nor did I shave and taper or put on a full body suit for the event.

    25 EZ cooldown and out

    -----------------------
    1100 Yards
  12. Wed., Dec. 21

    by , December 21st, 2011 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills

    Main Sets:

    20 x 50 kick w/MF @ 1:00
    odds = double shooter
    evens = dolphin kick w/board
    50 EZ

    Stole Chris' set from this am (or some of it, used fins):

    3 x 50 single arm fly @ 1:00
    2 x 100 free @ 1:30
    3 x 50 back @ 1:00
    2 x 100 free @ 1:25
    3 x 50 breast @ 1:00
    2 x 100 free @ 1:20
    3 x 50 flutter kick w/board @ 1:00
    2 x 100 free @ 1:15
    3 x 50 back @ 1:00
    -- worked the 100s, cruised the 50s
    -- HS kids came in at this point. They are not normally there on Wednesdays, so I was puzzled. This prevented me from getting in a quasi "hard aerobic" workout -- for me.

    100 EZ

    Total: 3700

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

    I was somewhat tired in the pool from the last 3 days of cycling and drylands. I plan to swim with my team tomorrow night for a nice change of pace.

    I am done shopping!
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -12/22/11

    by , December 21st, 2011 at 11:53 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15 5:00
    2 X 150 2:45 2:30
    2 X 100 2:00 1:40
    1 X 100 kick 2:30 -
    Two rounds. Round 1 intervals left, 2 right.

    6 X 200 IM 3:45

    SCY

    1 X 100 easy swim

    3 X 100 free 1:30
    4 X 25 sprint kick :45
    Three rounds. Descend 100's 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  14. Tuesday, Dec. 20, 2011 5:00am & 5:30pm

    by , December 20th, 2011 at 10:35 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    9 x 200 Free
    (3 rounds of 1 @ 3:00, 1 @ 2:40, 2 @ 2:20)

    4 x 100 IM @ 1:30 (1:18s)

    10 x 50 Kick w/ board @ :55

    12 x 25 @ :30 Odds Fly, Evens Free

    4 x 50 Free @ :40 (:32s)

    100 EZ
    ----------------------
    3300 Yards

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

    P.M. Workout

    **Borrowed this one from Tom Patterson

    Didn't quite do as much of the workout as he did, but I'm not the distance kind either!

    Warmup
    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    8 x 50 Free @ :50
    2 rounds of rotation (EZ/Fast, Fast/EZ, EZ/EZ, Fast/Fast)

    4 x 100 Kick w/ board (no fins) @ 1:50 (1:40s)

    8 x 25 Free @ :30 Odds fast, Evens EZ

    4 x 125 IM @ 1:50 (rotate the extra length of IM) (1:35-1:40)
    Fly Fly Back Breast Free / Fly Back Back Breast Free / etc.

    8 x 50 Fly @ :45 (:33-:36s)

    1 x 300 IM...then

    3 x 100 Free Pull @ 1:15 (1:05s)

    100 EZ and out
    ---------------------
    3600 Yards

    I was wiped out at this point. I would've loved to have done Tom's entire set, but it wasn't happening tonight. A combo of the double swim today, in addition to the P90X workouts has drained my tanks. I'll hit the 500 Mile mark in the morning for sure, provided I get out of bed.

    499.39 miles swum (=878,930 yards, =803,694 meters). View my progress | Go The Distance 2011 results.
    Most recent milestone achievement: 400 miles on 10/29.
    0.61 miles (= 1,070 yards, = 978 meters) to next milestone (500 miles milestone).
    That'll be my standard 1000 yard warmup, and I think I'll hit my 500 Miles in style with a 100 Fly for time from the blocks!
  15. Sarasota Y Sharks Masters 5:30 AM Workout -12/21/11

    by , December 20th, 2011 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    2 X 150 2:45 2:45
    2 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 6:40
    3 X 100 1:40
    1 X 300 5:00
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:40

    SCY

    1 X 100 easy swim

    1 X 300 kick 6:00
    10 X 50 kick 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  16. Tue Dec 20 2011 FRIED

    by , December 20th, 2011 at 11:30 AM (Ande's Swimming Blog)
    Tue Dec 20 2011 FRIED

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    scy UT Swim Center: diving well
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside tyler & Dakota

    Warm Up

    200 fr 150 br 100 bk 50 fl
    100 100 100

    Main Set:

    20 x 50 fr on 40 right into
    20 x 25 fl on 25 (best ave, don't break stroke & didn't) did 5 SDKs on each one

    1:00 rest

    10 x 100 fr on 1:15 right into
    20 x 25 bk on 25 (best ave)
    started hurting on the fr, felt like my left thigh was going to cramp

    assigned 5 x 200 on 2:25
    did 2 did 150's on 3
    really hurting and fried from yesterday's double

    20 x 25 br on 30 (best ave)
    Categories
    Swim Workouts
  17. 12.20.11 - Tuesday workout

    by , December 20th, 2011 at 09:18 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 83. Felt the aftermath of yesterday's hard effort. Mostly just a bit sore but didn't slow me down too much. We did this workout straight through. I mixed in some IM since we are now getting used to a 1:10 pace.

    SCY

    500 Warm up

    3 x 100 - 1:25 (I did first two IM)
    2 x 100 - 1:20 (I did first one IM)
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 - 1:25 (Every other one IM)
    2 x 100 - 1:20 (Every other one IM)
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25 (Last one IM)
    16 x 25 - :30 Easy free/Hard stroke IM order

    200 Easy fly (3:00)
    100 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  18. Monday - longer workout

    by , December 19th, 2011 at 10:49 PM (Dan's hobby/obsession)
    I've been focusing on getting pool time for the past couple of weeks. A bit of a knee injury has kept me from running, so I've put a bit extra time into swimming and I feel like I'm starting to get back into swim shape.

    Today many of my training buddies started their 36 week training plan for Ironman Canada. I've got a bit of ADHD when it comes to competition, so I decided not to join them on a 36 week single-event plan.

    But I did decide to acknowledge the beginning of their journey by putting together a double-ironman distance swim workout (my math was off so I ended up being 200yds short, oops)

    600 warm up (2 x 100sw/100k/100pull)
    3 x 500 swim @ 6:40
    100-500 pull ladder with paddles @ 1:20/100yds interval
    20 x 75 @ 1:20, 1-5 fly/ba/br, 6-10 ba/br/fr, 11-15 br/fr/fly, 16-20 fr/fly/ba
    500-100 pull ladder, no paddles, @ 1:20/100yds interval
    4 x 300 swim @ 4:00
    400 cool down

    8,200 SCY

    I was pretty happy with this effort. The yardage was bordering on "garbage," but I think I kept the pace fast enough to call this a quality workout. I've managed a few sets of 100s at 1:15 and am hoping to take a shot at 1:10 either this week or next - sticking with my strategy of gaining speed through strength instead of flailing.
    Categories
    Swim Workouts
  19. Workout 12/19/11

    by , December 19th, 2011 at 08:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

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

    10 x 50 on :50
    - #5/10 BK

    5 x 50 Kick on :60
    - FR with board, BK w/o, SDK, FR, BK

    2 x Noah's Ark PULL WITH BUOY on 7:00
    - 1st one all FR
    - 2nd one all BK

    200 w/d and out

    (2550, 45 min)
    -----------

    Feeling crummy all weekend - started to get the head cold going around on Friday and I tried to sleep a lot and eat a little as the endless streams of snot drained from my head. Gross, I know.

    Feeling better today, not so tired but still some sinus pressure. Wanted to get in a good workout without anything super difficult. This was a nice compromise. I wasn't really concerned on times, but came in around :37 on the 50's.

    I did time the Noah's Arks' with my Speedo finger stopwatch/lap counter thingy ...
    - FR was 6:13.00 (fastest 50= 34.87, avg 50= 37.30, 200= 2:28.21)
    - BK was 6:54.00 (fastest 50= 37.10, avg 50= 41.40, 200= 2:44.71)

    A question for your forumites out there: anyone have success with the Neti-Pot sinus cleanser system? My brother tried it and inhaled/swallowed a dose of the saline/mucous that he was supposed to drain out, so he was not very supportive of me trying it.

    Updated December 19th, 2011 at 11:38 PM by rxleakem

    Categories
    Swim Workouts
  20. Monday, December 19, 2011 5:00am

    by , December 19th, 2011 at 08:27 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull

    5 x 100 Kick w/ board @ 1:50 (~1:40s)

    Hill Set (:30 base + :15 per addt'l 25)
    25 Free @ :30
    50 Free @ :45
    75 Free @ 1:00
    100 Free @ 1:15 (I knew this was going to suck when I came it at 1:12 here)
    125 Free @ 1:30
    150 Free @ 1:45
    175 Free @ 2:00 (missed it)
    200 Free @ 2:15 (missed it)
    rest to put on pulling gear
    200 Free Pull @ 2:15
    175 Free Pull @ 2:00 (missed it)
    150 Free Pull @ 1:45
    125 Free Pull @ 1:30
    100 Free Pull @ 1:15
    75 Free Pull @ 1:00
    50 Free Pull @ :45
    25 Free Pull @ :30

    I was a little rusty this morning. I guess it happens to everyone.

    3 x 200 Free @ :15 rest

    ----------------------
    3400 Yards

    I did the P90X-2 "Plyocide" DVD workout yesterday, and while similar to the 1st series "Plyometrics" DVD, it brings a little added "fun" to the workout.
    Tonight will be the "X2 Total Body & X2 Ab Ripper" workouts...should be fun
    I'm going to go through the P90X2 series, though my 90 day cycle will be a little more stretched out to 120-150 days with some rest days in there & of course time off prior to meets. I figure this is a good addition to just swimming alone.

    As for swimming in my little informal gridge with AZTIMM:
    From my FLOG: My actual current pace: 495.47 miles as of today