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Swim Workouts

  1. Monday 9/24/12

    Monday 9/24

    PM only SCY

    3x300 @ :10 rest
    #1- swim 4/6/2 turns
    #2- kick/dr by 50
    #3- dr/build by 50
    3x200 @ :10 rest
    #1- drill
    #2- dr/swim by 25
    #3- swim build each 50

    4x100 @ 1:40 4 L/4 R/ 4 full strokes FR w/ strapless paddles
    8x25 @ :30 side kick FAST
    6x100 @ 1:15 hold red HR
    8x25 @ :30 side kick FAST
    8x100 @ 1:10 hold red HR

    1000 pull w/ buoy + paddles + snorkel

    300 EZ

    Total 5000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -09/26/20122

    by , September 25th, 2012 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick 4:30
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    2 X 100 IM 1:454
    4 X 50-1 of each stroke- 1:00
    Two rounds

    4 X 250 pull 3:45
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4650Y

    Updated September 26th, 2012 at 03:02 PM by RickMile

    Categories
    Swim Workouts
  3. Tuesday Long Slow Distance

    Today i decided to swim early and didn't want to be bothered with multiple sets of this or that. I opted for a Long Slow Distance swim. Did 3000 in 57 min. It was a lot harder than I expected. the part that was hard was not the physical, but the mental aspects. my shoulders were tired and tight, but that passed. Doing a circular swim and swimming constantly worked well this morning.
    Categories
    Swim Workouts
  4. Workout 09/25/12:

    by , September 25th, 2012 at 10:38 AM (Maple Syrup with a Side of Chlorine)
    Recovery day ...

    w/u 200 Fr/200 Bk/200 IM drill

    1 x 400 kick
    2 x 150 Fr on 2:00
    75 ez, 100 IM timed (1:14.6), 25 ez

    200 loosen and out.
    (Solo/Rec/1700yds/30 min)
    Categories
    Swim Workouts
  5. 09.25.12 - Tuesday workout

    by , September 25th, 2012 at 10:22 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Roger, Keith, Aundrey and Meredith. Aundrey and Meredith are high school swimmers getting an occasional double with the masters. Dave C's father passed away yesterday. The team's thoughts and prayers were with him today as he travels back home.

    SCY

    600 Warm up

    12 x 100
    * Odds 25 Stroke/75 Free - 1:20
    * Evens kick - 1:40
    50 Easy - 2:00
    200 Timed kick (br - 3:02 one of my best drag suit times)
    50 Easy

    100 IM - 1:30 (1:25)
    200 IM - 3:00 (2:50)
    300 IM - 4:30 (4:20)
    400 IM - 6:00 (5:50)
    100 Easy
    Ouch!

    2 x 25 - :40 Choice breath control
    3 Times through:
    * 50 Breast - 1:00 (try to make :40)
    * 2 x 25 - :40 Choice breath control
    * 100 Breast - 1:00 (try to make 1:20)
    * 2 x 25 - :40 Choice breath control
    I was making :39 to :43 on the 50s and 1:18-1:23 on the 100s. Legs were cramping badly and the breath control wasn't helping my pull-outs.

    Quick birthday celebration for Aundrey

    12 x 50 - 1:00 3 x (2 x kick/2 x pull)
    Last pull was a very controlled :28. Need to do that more.

    400 pull smooth (4:50)

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  6. Workout 09/24/12:

    by , September 24th, 2012 at 11:00 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    8 x 75 on 1:20
    - 1 thru 4: kick
    - 5 thru 8: 50 kick, 25 swim IMO

    6 x 100 Fr on 1:35 DPS with snorkel (flipped each turn)

    1 x 300 Fr on 4:00 with pull buoy, no breathe in reds
    3 x 100 on 1:30 (Fr, Bk, IM)
    2 x 150 Fr on 2:05 pull with buoy

    6 x 50 Fr on :40 strong with paddles
    300 w/d with snorkel various skull, drill, smoothed stroke
    (Solo/Rec/3300yds/60 min)
    ---------------------------
    I was beat from basketball last night! My left ankle, previously broken from a snowboarding accident ten years ago, always swells up after running, so that is annoying. Quads were a tad barky today, too. Slept poorly as well, so I stayed in bed late today and took it easy. Finished rounds 4 thru 9 of jelly making and now I am blogging from the hot run, not an easy task!

    Plan to swim tomorrow am before work, then hit the pool again on Friday. Have a good week, everyone!
    Categories
    Swim Workouts
  7. Monday, Sept. 24, 2012 5:15-5:45pm at the Y

    by , September 24th, 2012 at 10:20 PM (Fast Food Makes for Fast Swimming!)
    A quick solo swim in the Y lap lanes tonight...have to skip the normal practice as I have the bi-monthly LMSC conference call tonight.

    200 Free @ 3:00 (2:20)
    200 Free Pull @ 3:00 (2:20)
    200 IM @ 3:10 (2:40)

    200 Free @ 2:50 (2:22)
    200 Free Pull @ 2:50 (2:20)
    200 IM @ 3:00 (2:43)

    200 Free @ 2:40 (2:25)
    200 Free Pull @ 2:40 (2:25)
    200 IM @ 2:50 (2:45)

    200 EZ and out

    ----------------------
    2000 Yards in 30 min.

    Descent little aerobic set, wasn't going for any "gung-ho" efforts, just swimming and trying not to injure the other lap swimmers.
  8. Monday, Sept. 24

    by , September 24th, 2012 at 05:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Speed Sets:

    I did sets from Workouts #1 & 2 from the HIT forum today: [ame="http://forums.usms.org/showthread.php?t=21408"]U.S. Masters Swimming Discussion Forums[/ame]

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

    3 x (5 x 50 + 50 EZ) @ 1:30
    Round 1 = 8/9/10/11/12 fast strokes free w/fins (12 is almost a full 25)
    Round 2 = 8/10/12/14/16 fast dolphin kicks from a dive
    Round 3 = Round 1 = 8/9/10/11/12 fast strokes free w/fins

    100 EZ

    5 x through VK
    :20 fast dolphin kick w/fins in streamline + :40 RI
    :30 easy dolphin kick w/fins, work on kicking both ways + :30 RI

    -- The :20 fast is really hard on the legs with fins. I assigned :40 that way on the HIT forum. Need to revise that, it would be insanely hard if done right.
    -- Giving myself or 300 yards for that

    150 EZ

    6 x mid pool drag race @ 1:00
    -- 2 breast, 2 free, 2 dolphin kick UW

    125 EZ

    5 x tethered 40s w/fins @ 2:00
    -- swim/kick down to 20 yards, hold for :30 swimming or kicking fast, :10 rest on lane line, assisted fast free back

    125 EZ

    Total: 3200


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

    Since yesterday's team practice seemed geared toward 100 speed, today I just worked on raw speed. Still, the workout was deceptively hard.

    World's best swimmers gather in Rio:
    http://blip.tv/morning-swim-show/str...-china-6368080

    Immune System & Elite Swimmers:
    http://www.swimmingscience.net/2012/...ntent=FaceBook

    Exercise for weight loss:
    http://well.blogs.nytimes.com/2012/0...eight-loss/ght loss:
    Categories
    Swim Workouts
  9. Monday Sep 24th, 2012

    by , September 24th, 2012 at 04:48 PM (Ande's Swimming Blog)
    Monday Sep 24th, 2012

    Did not swim on Sun
    Swam and lifted on Sat last practice at Mabel Davis pool was 77
    LCM Main Set was
    12 x 200 on 3:15 in groups of 3 with 100 easy between each
    R1 80%, R2 85%, R3 90%, R4 95%
    think I held the last round under 2:30
    never really killed it then got out to make a 10am appointment


    UP LATE last night messing with a Def Driving deadline
    5:00 am practice means 4:15 leave
    so I slept in and swam at

    NOON to 1:15

    Bess coached
    SCY UT Swim Center diving well, warm
    main pool is filled but looks green
    swam with Killeen, Jim, Korey, & Bob

    Warm up
    did 5 or 600

    Main Set

    10 x 50 fr on 35
    made it

    assigned 500 done 50 aerobic 50 strong
    did parts skipped some 50's to swim a little faster

    8 x 50 on 35

    assigned 400 neg split
    did 50's

    6 x 50 on 35

    assigned 300
    did 50's

    21 x 50
    done 7 rounds of (2 fr on 35 1 k on 50)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/25/20122

    by , September 24th, 2012 at 02:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:25

    1 X 200 kick + 100 swim

    12 X 50 1:05
    odd: easy
    even: fast

    6 X 75 kick 1:45
    1 X 100 swim

    1 X 200 3:00 2:50 2:40 2:30
    1 X 100 1:30 1:25 1:20 1:15
    1 X 50 :45 :45 :40 -
    Four rounds. Read intervals by round left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4450Y
    Categories
    Swim Workouts
  11. 09.24.12 - Monday workout

    by , September 24th, 2012 at 10:26 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray and Leah. Took it easy on the soccer yesterday. It was 6 v 6 which means less running. We had a sub so I took advantage of that frequently. Probably ended up with 45-60 minutes on the field. I was sore today but not nearly as bad as I usually am on Mondays.

    SCY

    600 Warm up

    5 x 200 - 3:00 Odds IM, evens pull
    100 Easy
    On the first pull, my left goggle flipped backwards pressing into my eye socket. Even if I stopped, I would have had to take off the paddles, flip the goggles, clear them out, put paddles back on and then resume swimming. I chose to just suck it up and deal with it. Wish I hadn't.

    5 x 150 - 2:30 50 Kick sandwiched inside a 100 IM. Tried to descend... did the last one on about 2:02.
    100 Easy

    5 x 100 - 1:45 Stroke, IM Order + 100 Kick for the last one.
    100 Easy

    4 x 75 Pull - 1:00 (made :50s)
    1 x 100 Pull - 1:00 (made 1:02)
    100 Easy

    400 IM Drill

    10 x 25 - :40
    * Odds underwater (2 x sdk on back w/ fins, 2 x sdk on belly with fins, 1 x br pullouts)
    * Evens hard
    100 Easy

    10 x 100 - 1:30
    * 1-5 Descend (1:20, 1:15, 1:12, 1:10, 1:05)
    * 6-10 Ascend (1:05, 1:10, 1:15, 1:15, 1:15)

    250 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  12. Sun., Sept. 23, 2012 1:15pm-2:00ishpm at the Y

    by , September 23rd, 2012 at 07:18 PM (Fast Food Makes for Fast Swimming!)
    Making use of the last of my YMCA membership today, as I am only paying through the end of the month. Got the idea from Jim Thornton's FB pre-birthday swim to do 60x100s on varying intervals, but was going to modify to my pleasure with swim, pull, and kick in the mix.


    10 x 100 Free @ 1:30 cruised them
    10 x 100 Free Pull @ 1:25 (1:07-08s)

    At this point the 2 available lap lanes became a "zoo" of sorts as far as lap swims go, and I'd almost speared a couple kids off my streamlines who kept coming across trying to get their ball. I just resorted to

    10 x 100 Kick w/ fins @ 1:40 (ranged 1:20-1:30 depending on traffic)

    ...and got out.

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

    3000 Yards and out


    It was good that I swam today anyway, since I'm going to miss practice tomorrow night...we have our bi-monthly conference call for the LMSC board meeting tomorrow night.
  13. Saturday September 22nd - AM Swim

    At home with Susan and Richard.

    Warm-up (1200)
    400 swim
    2 X 100 @ 1:50, 25 scull / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.
    2 X 100 @ 1:50 75 catchup / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.

    Set I (800 set / 2000 total)
    8 x 25 @ :45 underwater SDK with monofin
    4 x 100 @ 1:25 back kick w/fins
    8 x 25 @ :40 underwater SDK w/fins

    Set II (800 set / 2800 total)
    2 X 100 @ 1:45 25 catchup / 25 swim
    2 X 100 @ 1:45 DPS, count strokes.
    2 X 100 @ 1:40 25 right arm / 25 left arm
    2 X 100 @ 1:40 DPS, count strokes.

    Set III (600 set / 3400 total)
    3 x 200 @ 3:00 pull DPS, count strokes!

    100 easy

    ** 3500 yards **

    Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25.
    Categories
    Swim Workouts
  14. Sunday fun and wet

    Good swim had a swim stud in my lane and he was a good pacer.

    Swam 3K

    300 s/ 300 k WU

    4x 150 :10
    200 K
    4x 150 :15
    200 K
    4x 150 :30
    200 K

    Haven't been in the pool in awhile. Felt strong and wasted.

    Updated September 23rd, 2012 at 07:38 PM by Awf1975

    Categories
    Swim Workouts
  15. Swim @ GMU, Sunday, Sept. 23

    by , September 23rd, 2012 at 01:01 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Warm up:

    500 choice
    3 x 50 kick descend
    2 x 25 UW
    500 pull ->->-> NO! ->->->
    10 x 25 shooters w/fins @ :40 + 50 EZ
    3 x 50 build @ 1:00 (I did single arm fly instead)
    50 EZ

    Main Sets:

    2 x (4 x 75 kick) @ 1:30
    1 = first 25 fast
    2 = second 25 fast
    3 = third 25 fast
    4 = all fast
    -- I did it all backstroke kick (no fins). Did #4 as 25 AFAP + 50 sit on the wall and gasp for breath. Wasn't up to 75 all fast after the other efforts on that interval.
    50 EZ

    3 x 100 IM @ 1:40
    extra 1:00 rest
    2 x 50 fly fast @ 1:00
    -- used fins, went 24 & 25
    50 EZ
    3 x 100 free @ 1:20
    ->->-> NO! Did 2 x 50 EZ and sat out the last one
    extra 1:00 rest
    2 x 50 back fast @ 1:00
    -- went 200ish pace since I wanted to blast the fast 50 from the blocks coming next, went 36s
    50 EZ
    1 x 50 fast from the blocks on coach's go
    -- did back, may have gone a tad past the 15, went 28+
    -- one of my teammates commented that I was going so fast he looked to make sure I wasn't wearing my fins.
    50 EZ

    3 x 100 IM kick @ 1:40
    -- did flutter kick with fins & board very slowly instead to recover from the fast 50
    extra 1:00 rest
    2 x 50 breast fast @ 1:00
    -- used fins, went 29 & 30
    50 EZ
    3 x 100 IM @ 1:40
    extra 1:00 rest
    2 x 50 free fast @ 1:00
    -- used fins and went 24 & 25, feeling all tuckered out
    50 EZ
    1 x 50 AFAP from blocks on coach's go
    -- went 27.8, bad breakout on 2nd 25
    150 EZ

    Total : 4500 as written/3950 me


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


    My kid woke me up to go to practice with her today. Ha! Nice role reversal in life.

    This was a excellent masters workout. Lots of quality. Even then, my body is not used to doing a regular masters practice and I feel pretty blasted now.

    I was very pleased with my times in the 50 back and 50 fly from the blocks. The second 25 of the 50 fly felt a bit ragged as well, coming right at the end of practice.

    Off to a cross country meet with Lil Fort shortly. Will do my rehab exercises later.

    Updated September 23rd, 2012 at 01:34 PM by The Fortress

    Categories
    Swim Workouts
  16. Sat., Sept. 22, 2012 8:00-10:00am

    by , September 22nd, 2012 at 03:19 PM (Fast Food Makes for Fast Swimming!)
    This morning was a very lightly attended practice, probably because a lot of families left town for the weekend to get out of the smoke. We only had 4 people there today, so there was a lot of personal time for the coach to make us work hard.


    Warmup:

    500 Free DPS breathe every 3
    500 Choice Kick w/ board (25 EZ/25 Hard) did Free/Free/Fly/Free by 25s
    500 Free Pull DPS breathe every 5 - I dislike this breathing pattern soo much
    I'm only taking 11-12 strokes per length so I get a breath at the beginning, midpool, and right before the flip
    Extra 150 Free waiting for the others to finish

    10 x 50 (25 V-Sit Scull/25 Streamline Back Kick) @ 2:00 (was 1:02s)

    200 Backstroke w/ 4 SDKs each wall, also 9-10 strokes (getting better)


    Main Set (10 Rounds of):
    • 100 Free @ 1:30 semi-strong w/ last 25 FAST (went 1:04/1:05s)
    • 2 x 25 Fly SPRINT FAST @ :45 - need to work on getting a more whippy fast kick
    200 Breast EZ


    10 x 100 Kick w/ fins & board @ 1:30 make the intervals
    • Odds Flutter (went 1:26/1:28s)
    • Evens Dolphin (did SDK on back) went 1:20ish
    • First time I truly didn't cramp, or even have a sensation coming on either
    6 x 25 ALL OUT @ 1:00
    2 of each stroke (no fly) work the underwaters and sprint to the end

    500 EZ Swim and out

    -----------------------
    5700 Yards

    Realized that I swam all 7 days of the week
    (4 with the swim team, 2 at the YMCA lap swims, and 1 in Oregon)
    For a total of 33,350 Yards (would've been higher had the swim team not been cancelled due to the fires/smoke)

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

    Conversation with Coach John around Round #6 or 7 of the main set above:

    "This is getting tough, and I definitely wouldn't be doing this on my own." I said.
    He was asking "isn't this why you came here, to become a better swimmer?"
    I said, "well yeah, and to lose a few pounds".
    He then replied with "if you want to lose a few pounds grab a floaty belt and get in the deep tank with the ladies in the week. We're here to work."
    I thought about crying at that point.

    He was really pounding me about my dolphin kick being weak and wanted it snappy. "Snappy is happy". That and the addition of the underwater work will make the 200 Fly that much better and easier.

    Oh, and another thing...don't come out of a freestyle streamline and take a breath before you even take a stroke.
  17. Saturday 9/22/12

    Saturday 9/22

    AM only SCY

    400 swim (100 FR/200 IM K/Dr/100 FR)
    8x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count

    8x100 @ 1:35 odd kick w/ board FR FAST, even aerobic swim FR
    100 EZ

    4x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count

    100 EZ

    Total: 2000

    Started off doing the 4x4 set from PWB's HVT thread, but felt gassed from yesterday's workout and still recovering from being sick so I called it a day.
    Categories
    Swim Workouts
  18. 09.22.12 - Saturday workout

    by , September 22nd, 2012 at 12:33 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Mary and Bob. Got up at 4:00 AM to make it to the 5:00 AM workout at HSA. They moved the time up due to a meet. Long workout today.

    SCY

    500 Warm up
    8 x 50 IM Order - 1:00 Drill down/Swim back

    4 x 100 Kick - 2:10
    3 x 200 Free down/Stroke back - 3:00
    8 x 50 Kick - 1:00
    3 x 200 Free - 2:45 (Made 2:30s)
    4 x 25 Kick - :30

    400 Pull (4:40)
    3 x 150 Free Down/Stroke back - 2:30
    4 x 100 Pull - 1:30 (1:05, 1:05, 1:02, 1:00)
    4 Times through:
    * 75 IM - 1:20
    * 100 Free - 1:30

    200 Kick w/ Fins
    3 x 100 Free down/Stroke back - 1:40
    200 Pull - 3:00
    4 x 100 - 1:30 Negative split (1:15, 1:15, 1:15, 1:10)

    200 Cool down

    (6250 Total)
    Categories
    Swim Workouts
  19. Friday 9/21/12

    Friday 9/21 (Friday Fly Day)

    PM only SCY

    Been sick all week so this was my first day back in the water, and it was rough. I jumped into the club workout in media res.

    2x
    3x200 @ 3:00 IM (I did FR to warm up on both rounds), #1 drill, #2 DPS, #3 build each 50
    4x75 @ 1:15 25 kick FAST/50 drill
    4x25 @ :30 25 under H2O/25 FAST

    2x
    300 @ 5:00 kick w/ fins FAST FL on back
    4x50 @ 1:00 FR drill
    12x25 @ :25 FAST (RD1: 1 FL/1 FR, RD2: 2 FL/1 FR)

    200 EZ

    Total: 3800

    A large portion of this workout was fly, but I did most of it freestyle to try and get my feel for the water back.
    Categories
    Swim Workouts
  20. Friday, Sept. 21

    by , September 21st, 2012 at 05:50 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    50 EZ

    Main Set:

    3 x through w/fins:

    25 AFAP kick + 75 EZ
    50 AFAP swim, broken @ 25 for :10 + 150 EZ
    50 AFAP + 150 EZ

    Round 1: flutter kick w/board (11 flat), 50 fly/back (22 flat), 50 fly (23 low)
    Round 2: back shooter (9 low), 50 fly/back (21 high), 50 breast (28 flat)
    Round 3: belly shooter (9 high), 50 fly/back (21 high), 50 back shooter (20 high)

    4 x (25 barge kick w/board + 25 EZ kick) @ 1:30
    50 EZ

    Total: 2900


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

    Felt sore and tired during warm up, though times today were solid. In retrospect, I should have designated this as a recovery week and skipped drylands. This was 5 weeks in a row of drylands, and I usually only go 3-4 before taking a week off. So I'll just do swim + yoga next week, then gear up drylands for another 3 weeks, then take a week off before the Sprint Classic on Oct. 28. I guess I need to pay more attention to my FLOG!

    Got a deep tissue massage today. Should've booked it for longer. Oh well. My forearms were apparently a mess.
    Categories
    Swim Workouts