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Swim Workouts

  1. Saturday, Feburary 2, 2013

    by , February 2nd, 2013 at 11:52 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 48, pool at 78, 100% water clarity.
    Sunny sky with humidity at 42%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    2(250 FR K, 250 FR S/snorkel) build 250 100-100-50
    8x25 FR on :30 Rest, Fast Kick with Fast EVF Scull
    4x50 FR on 1:00, 2(12.5 Fast K/Scull, 12.5 Strong FR Swim)
    6x12.5 FR Bursts on :20 rest, 1-3-5 K/Scull, 2-4-6 FR Swim

    *Set 2*
    250 DK
    6x50 Fly on :15 rest, as 2(12.5 DK, 12.5 DK/Scull) w/snorkel
    300 Fly DR/S as 8(12.5/RA, 12.5/LA, 12.5/FAST w/snorkel
    6x12.5 Fly Bursts on :20 rest, 1-3-5 DK/Scull, 2-4-6 Fly Swim

    *Set 3*
    250 BR K
    5x50 BR on :30 rest, steady tempo

    *Set 4*
    2(4x12.5 Bursts on :30 RI, 1:00 Rest)
    a round each of FR, FLY,

    Warm Down
    400 FR DPS ABPT, 200/snorkel, 200/without

    Comments
    No paddles, lots of band stretching before-during-after, fast sculling with kick.
    Categories
    Swim Workouts
  2. Fri, Feb. 1, 2013 7:00-8:30pmish

    by , February 2nd, 2013 at 02:02 AM (Fast Food Makes for Fast Swimming!)
    Had a "sub" coach tonight...just one of our assistants. John is off at the H.S. boys district meet this weekend watching his son and the others swim this weekend. We had strict orders to follow the written workout, and any deviations or whining about it would be noted by the assistant. <-- that'll be us on Monday when John is back.
    The practice actually went along pretty well, and was a tough one.


    Warmup:

    300 Free
    6 x 50 Kick w/ board @ 1:10
    6 x 50 Free Pull @ :50
    (900/900)

    10 x 100 Kick w/ fins (25 "core kick", 25 SDK, 25 core kick, 25 Str. Flutter Kick) @ 2:00
    (1000/1900)

    Main Set: he gave us each set as we went along, so we didn't exactly know what was coming...though I had a hunch after a bit.

    10 x 100 Free @ 1:30 (held 1:10/1:11s)

    2:00 rest

    10 x 100 Free @ 1:20 (held 1:09/1:10s)

    2:00 rest

    10 x 100 Free @ 1:10 (1:07/:09/:09/:09/:09/:12/:08/:08:/:07/:06)
    (3000/4900)

    This was basically the end of practice at 8:30pm...we did do some bucket pulling relays and a 400 cooldown as well, but that was it.

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


    The first 5 100s of the last set were touch n go after #1. I missed #6, and knew it about halfway through that I wasn't going to make it. So for #6, I ended up going @ 1:20, then dropped back to the 1:10 interval for the last 4 of them.
    The other 2 girls in my lane didn't make any of them after #1. They did swim them all, and managed to stay out of my way as I was coming which was nice. It was a good set...just not something my body was truly ready for tonight. With my change of job at work, I'm walking a lot more now around a huge packing line, so my body is tired. Have to work at 5:00 in the morning, and will see if we can get the job done so I can make practice at 8:00am as well!
  3. Workout 02/01/13:

    by , February 1st, 2013 at 08:47 PM (Maple Syrup with a Side of Chlorine)
    Feling a bit better, but still clogged up from the neck up. Had a meeting at the corporate office this morning, stopped by my wife's grandma's house on the way home to visit, then got to the pool for a swim:

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

    4 x 100 on :10 SR with snorkel
    - odds = kick with board
    - evens = FR with agility paddles

    Go four times through:
    - 2 x 25 on :05 SR (odds = underwater SDK, even ez FR)
    - 50 FAST IMO by round, into
    - 100 FR stroke/stretch
    - :10 SR bwt round

    200 BK with agility paddles, talked to a tri guy looking for stroke helps
    4 x 50 on :15 SR with snorkel and pull buoy, fast turnover focus
    2 x 100 with snorkel, dolphin dives in deep
    200 loosen and out
    (Solo/Rec/2600 yds/55 min)
    ---------------------------------

    Still not pushing the intervals too much until this head cold clears up, but it felt really good to get into the water. I am now off for a week from work; plan to do come projects around the house (not too many, I hope ) and visit Emma in Philly for a few days. Tom, when does the group meet at Ridley on Thursday or Friday, and can I drop in?

    **Breaking news ***
    Harvard meet info (March) is now posted. See thread here: http://forums.usms.org/showthread.ph...and-22-24-2013
    I am trying to get the weekend off to compete, but since my boss is on vacation the chances of this happening are near zero.

    Updated February 1st, 2013 at 10:03 PM by rxleakem

    Categories
    Swim Workouts
  4. Friday, February 1, 2013

    by , February 1st, 2013 at 07:41 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 57, pool at 79, 100% water clarity.
    Sunny skies with humidity at 48%
    Solo, coach Chuck on deck for Set 1,2&3

    Warm up
    200 FR DPS ABPT
    200 BK as 25 smooth/25 Fast
    4x100 Kick IMO by 100
    4x50 FR Swim on :50; 33-32-32-30

    *Set 1*
    5(4x100 on 1:15, 1:20, 1:30, 1:40, 1:15) 1:00 rest per round

    1. on 1:15 - 1:09, 1:09, 1:08, 1:07 HR130
    2. on 1:20 - 1:07, 1:07, 1:06, 1:06 HR160
    3. on 1:30 - 1:06, 1:06, 1:06, 1:05 HR170
    4. on 1:40 - 1:05, 1:05, 1:04, 1:03 HR180 (took xtra min rest before round 5)
    5. on 1:15 - 1:06, 1:07, 1:07, 1:06 HR180

    300 BK DPS ABPT
    400 Fly DPS DR/Swim
    300 FR DPS ABPT w/snorkle/agility paddles

    *Set 2*
    6(3x50 on 40, 45, 50, 40, 45, 50) 1:00 rest per round

    1. on :40 - 33/33/32
    2. on :45 - 32/31/30
    3. on :50 - 31/30/30
    4. on :40 - 32/32/31
    5. on :45 - 31/31/30
    6. on :50 - 30/30/29

    100 BR kick w/bd
    200 BR as 50 kick/bk,50 Swim
    200 FR DPS ABPT

    *Set 3*
    500 FR for time, no dive
    First 100 cannot be faster than 1:10, total time 5:45 or better

    1. 1:10.4
    2. 1:08.3
    3. 1:08.1
    4. 1:07.0
    5. 1:06.9 (5:40.7)

    300 BK DPS ABPT

    *Set 4*
    1000 FR Steady State Swim, breath 3rd stroke
    300 Fly as 25RA/25LA/25Swim w/snorkle

    Warm down
    400 FR DPS ABPT

    Comments:
    Pace control 100s & 50s FR on variable intervals, 500 FR for time w/slowest 100 first. Before 500TT, did band stretches, drank water. No speedwork today, will do bursts and short FAST swims over the weekend.

    Updated February 1st, 2013 at 08:02 PM by fdtotten

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -02/04/2013

    by , February 1st, 2013 at 04:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick-second 50 fast- 2:15
    1 X 100 swim

    2 X 75 1:30
    4 X 25 fast:40 #4 on 1:20
    Four rounds. Round 1 fly, 2 back, 3 breast 4 choice/no free

    3 X 200-negative split- 3:00
    4 X 50 descend 1-4 1:00
    Two rounds, pulling freestyle

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  6. Fast Fri Feb 1st, 2013 scy

    by , February 1st, 2013 at 04:39 PM (Ande's Swimming Blog)
    Fast Fri Feb 1st, 2013 scy

    Days Till SC Zones

    went to Lady Gaga last night in Houston, it's 170 miles from my house
    we got home at 2 am then I woke up at 5:40 am to go to fast friday

    Whitney Coached
    6:30 - 8:00 dove in around 6:32
    SCY UT Swim Center main pool, north end
    Swam with Mike David, & Pat
    Beside Tyler Todd, Keith, Chris

    Warm up
    swim till 6:18
    dove in 1st which rarely happens

    Main Set

    10 x 50 on 1:00
    odds fast evens easy right into

    5 x 100 on 2:00
    2 fast 1 easy 2 fast right into

    10 x 50 on 1:00
    odds fast evens easy right into

    5 x 100 on 2:00
    2 fast 1 easy 2 fast right into

    10 x 50 on 1:00
    odds fast evens easy right into

    rested several minutes
    100 K no board from a dive
    went 1:02

    did flutter kicking with a board
    10 x 25
    odds easy evens fast



    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  7. Wek 17 - Long friday

    by , February 1st, 2013 at 02:11 PM (After a long rest)
    This was a wooping. I got back from DC at around 10pm and did not get home til closer to 11pm. The alarm came early but I felt good in the warmup. The main set was a 4200 yard high quality long set, that absolutely tore me up.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    1x100 on 1.03
    6x100 on 1.20
    2x100 on 1.03
    5x100 on 1.20
    3x100 on 1.03
    4x100 on 1.20
    4x100 on 1.03
    3x100 on 1.20
    5x100 on 1.03
    2x100 on 1.20
    6x100 on 1.03
    1x100 on 1.20

    Warm down
    300 easy

    Total 5000

    I held most of the 1.03s but then struggled on the first of the next set on the 1.20s. This hurt like nothing I have done in my comeback to date. With that said I felt good I did it. I am going to sleep all day tomorrow.
    Categories
    Swim Workouts
  8. Long Course Friday and a well rounded one at that

    by , February 1st, 2013 at 09:06 AM (Mixing it up this year)
    Today I actually started off my warmup much faster than usual. Decided to do a little of everything but found the fly really difficult today, backstroke was strong and fast, free was average and breast well it's there.

    500 free
    500 free kick w/zoomers at moderate pace

    100 Fly this was flat and hard, just couldn't get my rhythm
    200 Back awesome went 3:15
    300 Breast survived
    400 Free stead swim

    200 back kick streamline w/zoomers
    200 back kick fashion model w/zoomers
    200 Fly as 50rt arm/50lt arm/50 kick/50 swim w/zoomers
    400 free w/snorkle maintain a 6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  9. Thurs, Jan. 31, 2013 7:15-9:00pm

    by , February 1st, 2013 at 02:02 AM (Fast Food Makes for Fast Swimming!)
    I had to copy this today, because it's by far my biggest GTD month to date.

    My Go The Distance 2013 Progress

    71.19 miles swum (=125,300 yards, =114,574 meters).

    And I did this on 23 days of swimming, 21 workouts, and 2 days with swim meets (so not as much yardage those days). 8 days off from the pool, so I am semi-normal.
    That's an average of over 5400 yards per day accomplished! Not bad. I just did the math, and had I swum every day of the month at this average, I'd have cleared 95 miles...but I'm not that crazy.

    ------------------------------------

    We had our awards ceremony (started at 6:30) from the meet last weekend, coach talked about everyone who swam and gave us our ribbons. It's nice how he does that for all the swimmers and their parents. At these awards meetings, he always talks about my work ethic and how much I push the kids in practice on a daily basis even getting into my upper 30s, and mentioned how my times are getting faster and faster all the time still.
    I'm glad he thinks highly of me, rather than just being the "old guy" in the lane.

    On to the workout.


    Warmup:

    600 (25 Free/25 V-Sit Scull)
    6 x 300 Kick w/ fins @ 4:30
    (2400/2400)
    I trailed in the lane for the kick set, and I'm not sure what the leaders were doing, but they couldn't figure out the clock or the yardage very well. We were on the 4:00, 4:15, or 4:30 for the set. The other lanes were having problems as well, and coach John wasn't too happy about it...so gave a brief "The Talk."


    Main Set: 8 times thru (150, 50, 50, 50)

    John had a chart on the board that was interesting to follow, but it was one long rotating IM set, with lots of sprinting efforts. Tiring. No rest between rounds, just stay on the interval.

    Round 1 & 5:


    • 150 Free @ 2:30
    • 50 Fly SPRINT @ 1:30
    • 50 Back SPRINT @ 1:30
    • 50 Breast SPRINT @ 1:30


    Round 2 & 6:

    • 150 Fly @ 3:00 <-- this sucked with 6 in the lane!!
    • 50 Back SPRINT @ 1:30
    • 50 Breast SPRINT @ 1:30
    • 50 Free SPRINT @ 1:30


    Round 3 & 7:

    • 150 Back @ 2:45
    • 50 Breast SPRINT @ 1:30
    • 50 Free SPRINT @ 1:30
    • 50 Fly SPRINT @ 1:30


    Round 4 & 8:

    • 150 Breast @ 3:30
    • 50 Free SPRINT @ 1:30
    • 50 Fly SPRINT @ 1:30
    • 50 Back SPRINT @ 1:30


    (2400/4800)

    After Round 4, most of us including me were just beat up. At least those who were actually sprinting all the 50s!! I could tell who wasn't, 'cause they were all having a good time while on the wall.

    400 Cooldown

    --------------------------------
    5200 Yards
  10. Thursday 1/31/13

    Thursday 1/31

    AM Crossfit and PM SCY

    Crossfit:

    For time:
    31 overhead squats @ 45 lbs
    31 lunges
    31 air squats
    31 supermans
    31 long jumps
    31 wall balls @ 20 lbs
    31 hang cleans @ 75 lbs
    31 knees to elbows

    Final time: 10:14

    PM swim:

    800 swim (200 FR/100 FL kick on back)

    2x
    2x200 @ 2:30 pull w/ buoy only
    3x150 @ 2:10 STRK/FR/STRK by 50 (1 FL, 2 BK)
    4x75 @ 1:30 25 surf kick/25 under H2O kick/25 FAST FL

    Total: 3100
    Categories
    Swim Workouts
  11. Thursday, Jan. 31

    by , January 31st, 2013 at 09:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x (25 front scull + 25 DPS free) w/agility paddles @ :15 RI
    50 RZ
    5 x 50 caterpillar fly drill w/agility paddles @ 1:10
    50 EZ
    12 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    6 x 50 burst + cruise @ 1:15
    75 EZ

    2 x (25 AFAP back from blocks + 75 EZ) @ 3:00
    75 EZ

    1 x 50 AFAP breast from a dive, break :10 @ 25 (:33)
    150 EZ

    4 x (25 breast w/fins AFAP + 75 EZ) @ 3:00
    -- noodler joined lane despite plenty of other lanes with other noodlers, so I opted for breast
    100 EZ

    Total: 2900 -- I forgot something, can't remember what


    Drylands:

    Took Lil Fort to the gym and worked out while she was there. I skipped the weights until after the meet and did core work. Yesterday's recovery workout did not really revivify me, so maybe it was a good thing anyway.

    RC/scapular ex, 20 min

    2 x through:
    captains chair leg raises, 20
    long arm crunches, 50
    flutter kicks on bosu, 100
    power wheel roll outs, 15
    plate swings, 10

    stretching & foam rolling, 20 min


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

    My only concession to this weekend's meet is to take it easy tomorrow. I can't remember a meet where I've had so little rest. But I'm treating it like a speed workout. I did email the meet director and ask about split requests for manual timing. He told me it was no problem and that the rule book actually requires that they have the ability to provide splits. They'll even have split requests on hand! So I will do the 100 evil in the 200 evil. This will probably be much less amusing than watching me swim a 200 evil. When I did a couple in practice yesterday, even though I was cruising, my heart rate was up from the UWs.
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/2013

    by , January 31st, 2013 at 05:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 kick 4:15
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 kick -
    1 X 100 easy swim

    1 X 100 fly 2:00
    4 X 50 back 1:00
    1 X 100 back 2:00
    4 X 50 breast 1:10
    1 X 100 breast 2:10
    4 X 50 free :50

    2 X 75 kick 1:45
    8 X 50 kick 1:00
    1 X 100 swim

    5 X 300 Pull 4:30
    #1: cruise
    #2-3: negative split
    #3-4: 200 strong/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  13. 01.31.13 - Thursday workout

    by , January 31st, 2013 at 04:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny and Aundrey. Backed off the yardage today with slight right shoulder pain. Might have been from pulling yesterday without warming up first. Going to take it easy until I know it is better.

    SCY

    600 Warm up
    200 IM, 12.5 kick/12.5 swim
    2 rounds of:
    * 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
    50 Easy
    8 x 25 -:40, IM order; Odds build, evens fast
    50 Easy


    4 x 25 drag race shooters - 1:00
    50 easy
    4 x 50 - 1:30(?) :10 fast kick at wall + flip turn + build to mid-pool + fast flip turn mid-pool + 25 fast + 12.5 cruise to wall
    100 easy
    4 x 25 w/ankle straps - 1:00 dive + strong SDK to 12.5-15m + cruise
    50 easy
    4 x 25 - 1:00 dive + AFAP SDK to 12.5-15 m + cruise
    50 easy
    4 x 50 - 1:30 :15 egg beater at wall + 25 br + 25 easy
    50 easy
    4 x 50 - 1:30 :15 fast VK w arms over head + :5 rest + 25 burst + 25 easy
    100 easy
    8 x (25 AFAP + 75 easy stroke) - 2:00 (did fly, br, br, free)


    200 Cool down

    (3550 Total)
    Categories
    Swim Workouts
  14. Thursday, January 31, 2013

    by , January 31st, 2013 at 04:34 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 73, pool at 79, 100% water clarity.
    Dark gray rainy skies with humidity at 85%

    Warm up
    200 FR DPS ABPT

    *Set 1*
    300 D Kick as 100/bd, 100/bk, 100/snorkle
    300 Fly as 4(50DR-kick w/scull,25 Swim) w/snorkel
    4x150 FLY on :30 rest as 2(25RA/25LA/25 Swim) 1,3 w/agility paddles - 2,4 without
    4x50 Fly on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 2*
    5x200 BK :10 rest, as 50K, 50DA, 100 Swim w/8-10 SDK, 1-3-5 no Agility, 2-4/Agility
    4x50 BK on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 3*
    300 BR Kick as 100/bd, 100/bk, 100/snorkel
    2x100 BR on :15 rest as 2(25 Kick/25 Swim) w/snorkel
    2x100 BR on :15 rest as 2(25 K-bk/25 Swim)
    4x50 BR on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 4*
    1200 FR as 3(100 Scull, 300 Swim) w/snorkel-agility paddles-bouy-tube
    steady state swimming ABPT

    EZ 100 Fly as (1 RA/1 LA,Swim 3 strokes)

    *Set 5*
    2(8x25 on :20 rest, 2 each stroke IMO)
    do as 12.5 burst,12.5 EZ, ie... 2(12.5 Fly burst/12.5 Bk EZ) IMO etc.

    Warm down
    400 BK DPS ABPT

    Comments:
    Recovery, HR 100-140, no intervals, moderate feel good swimming.

    Updated January 31st, 2013 at 05:29 PM by fdtotten

    Categories
    Swim Workouts
  15. Week 17 - Thursday with the Alexandria Masters

    by , January 31st, 2013 at 01:28 PM (After a long rest)
    This was my second workout with the Alexandria Masters. This was less yardage than I have been doing in the last few cycles. With that said I had fun today. The Alexandria coaches and team are so freindly and helpful.

    Warm up
    4x(100 swim, 50 back)
    8x50 on 45 fast 25, easy 25

    Main Set
    2x(2x50 on 45, 100 on 1.40, 4x50 on 50, 200 on 3, 6x50 on 55, 300 on 4.30)

    Warm down
    400 easy

    Total 3800

    On the main set I held 30s on the 50's, 1.02s on the 100, 2.05s on the 200 and 3.15s on the 300. I felt strong but the water was quite choppy. I also ran into some traffic at the end of the 200 and from 200 onward in the 300. With that said I was pleased with this set. The drop in yardage this week was offset with feeling better and stronger. The coach mentioned me dropping my right elbow when I breath to the left and I tried focusing on keeping my elbow high which felt good.

    Updated January 31st, 2013 at 01:34 PM by StewartACarroll

    Categories
    Swim Workouts
  16. Slow moving but did get some sleep last night

    by , January 31st, 2013 at 08:50 AM (Mixing it up this year)
    Had a tough time with my left arm today but still plodded thru the motions of a workout. The 25 fly's were a bit painful but I managed to hold 20's. I know that is not fast but for today it was a tough effort.

    500 free
    500 free kick w/zoomers at moderate pace

    8x25@:45 shooters w/zoomers
    200 free EZ
    8x25@:45 fly w/zoomers
    200 free EZ
    8x25@:45 breast pull w/zoomers
    200 free EZ

    200 free w/snorkle maintain a 6 beat kick or better
    50 kick w/snorkle as 25 free/25 breast
    200 free w/snorkle maintain a 6 beat kick or better
    50 kick w/snorkle as 25 free/25 breast

    Total 2700 yards
    Categories
    Swim Workouts
  17. Wed, Jan. 30, 2013 7:00-9:00pm - I've been thiefed!!

    by , January 31st, 2013 at 02:16 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    6 x 50 V-Sit Scull
    (500/500)

    6 x 200 SDK w/ short fins @ 3:00
    I was just barely making these...my "older" body needs more warmup than the youngin's
    (1200/1700)

    10 x 200 Free @ 2:45 (went 2:15-2:18s, last one 2:13)
    My motivation for this was the (just turned) 12 year old girl going 2nd behind me and was holding under 2:25s!!
    100 EZ
    (2000/3700)

    6 x 100 SDK w/ short fins @ 1:20 [I did Free Pull] - 1:05-1:08s
    (600/4300)

    10 x 100 Free @ 1:20 (held 1:10s, last one 1:08)
    100 EZ
    (1100/5400)

    6 x 50 SDK w/ short fins @ :35 !!??!???! [I did Free Pull] - :31-:33s
    (300/5700)

    10 x 50 Free @ :40 (held :33/:34s)
    100 EZ
    (600/6300)

    10 x 25 Sprint Choice @ 1:00 - did 2 Free, 2 Back, 2 Free, 1 Back, 1 Fly, last 2 Free w/ no goggles.
    (250/6550)

    200 EZ and out

    -----------------------
    6750 Yards

    started out kinda slow...but the yardage came in a hurry!!


    Now...I get to the locker room, and my towel is missing!! I had it over my bag to dry, since it was still wet from my son's swim lesson an hour earlier. Done this many many times and never had an issue. Kinda sucks though. At least I was able to get a towel from the YMCA pool staff.
  18. Wednesday 1/30/13

    Wednesday 1/30

    PM only SCY

    500 swim
    5x100 @ 1:45 k/sw/dr/bld

    2x
    5x100 @ 1:10 RED (held 1:00s with an occasional :59)
    4x75 @ 1:15 25 DPS/50 bld
    4x50 @ 1:00 V.S. kick

    2x
    3x50 @ 1:00 200 PACE
    4x25 @ :40 SPRINT

    100 EZ

    5x @ 4:00
    175 FAST (1:43, 1:44, 1:45, 1:44, 1:45)
    75 EZ

    150 EZ

    Total: 5000

    Groin still sore so no breaststroke kick at all. Felt good today despite this. holding 1:00s and better on 100s on 1:10 gives me hope I may be able to skate under 5:00 next week in the 500!
    Categories
    Swim Workouts
  19. 01.30.13 - Wednesday workout

    by , January 30th, 2013 at 06:38 PM (Pete's swim blog)
    Storms rolled through early this morning. When I got to my car, I saw lightning followed by the low rumble of thunder. The front was still 30 minutes away so I didn't see much hope of practice. Went back to bed. Dave and Dave met me at 11:30 AM for a lunch swim. I got there a little late and missed warm-ups. Felt sore the whole way through this one.

    SCY

    3 rounds of:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Br - 1:00, descend (made :38 on the last one)
    50 Easy

    10 x 100 Up/down Kick - 1:40 (:10)
    5 x 50 Back - 1:00, descend (:39 on last one)
    3 rounds of:
    * 2 x 50 Pull - :40
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00, descend (:30 on last one)
    50 easy

    6 x 100 Up/down Kick - 1:40 (:05) Base stroke fly
    5 x 50 fly - 1:00, descend (:36 on last one)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  20. Wednesday, January 30, 2013

    by , January 30th, 2013 at 06:08 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 66%


    Warm up
    300 FR DPS ABPT
    200 BK as 25 smooth/25 Fast
    4x50 FR Kick on 1:00 desc 1-4
    4x50 FR Swim on :50, 33-33-32-31

    *Set 1*
    4x500 on 7:00, each negative by 250 w/open turn split

    1. 3:00/2:55
    2. 2:58/2:53
    3. 2:59/2:51
    4. 2:58/2:49

    300 BK DPS ABPT

    *Set 2*
    3x500 on 7:00, descend 1-3

    1. 5:53
    2. 5:46
    3. 5:38

    100 BR kick w/bd
    200 BR as 50 kick/bk,50 Swim

    *Set 3*
    2x500 on 7:00, each negative by 250 w/open turn, agility paddles/snorkel

    1. 2:54/2:48
    2. 2:52/2:49

    300 BK DPS ABPT

    *Set 4*
    500 Strong, w/Slim Fins

    • 5:24

    100 D Kick w/bd
    200 Fly EZ as 25 DR/25 Swim
    100 BK EZ

    *Set 5*
    4x25s FR no breath FAST ABPT with :20 rest
    3x50 FR on 1:30, desc 1-3, did 29-28-27

    Warm down
    400 FR DPS ABPT

    Comments:
    I received a workout coach Chuck emailed to me to try with 5000 yds of 500s. As I began the first set, I wondered why was I training for 5K OW swims anyway? Actually I like the 5K OW swim, but it's so intimidating to train as needed. Always in the back of my mind is the feeling that when we line up to start the race, I want that confidence knowing that I have prepared as best I could.

    Updated January 30th, 2013 at 09:53 PM by fdtotten

    Categories
    Swim Workouts