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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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.
  6. 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
  7. 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
  8. 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
  9. Wed., Jan. 30

    by , January 30th, 2013 at 05:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 25 back shooters w/fins @ :40
    2 x 50 front scull w/agility paddles @ :15 RI
    2 x 50 scull switch drill w/agility paddles @ :15 RI
    2 x 50 DPS free w/agility paddles @ :15 RI
    50 EZ
    200 breast w/fins
    100 EZ

    4 x 50 single arm fly w/agility paddles
    4 x 25 belly shooters @ :45
    2 x 50 feet first scull @ :15 RI
    2 x 50 hesitation back drill w/agility paddles @ :15 RI
    2 x 50 DPS back w/agility paddles @ 1:00
    50 EZ
    200 breast w/fins
    100 EZ

    4 x 100 @ 2:00
    -- 25 shooter + 25 back kick + 25 shooter + 25 back kick
    -- A noodler asked if I was on some experimental blood treatment that hyper oxygenated my blood and allowed me to stay underwater. I wasn't sure if he was serious or not ...
    100 EZ

    Total: 3100


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

    Just a recovery swim today. I was predictably sore after yesterday's chute-ing. Should have foam rolled last night! Thanks to Frank (fdotten), I bought some small agility paddles. Previously, I had only found the medium size ones. The smaller size will make my shoulders happier and hopefully I can use them with the evilstroke.

    Good article on overtraining: http://running.competitor.com/2013/0...self-out_39479

    Updated January 30th, 2013 at 06:08 PM by The Fortress

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/2013

    by , January 30th, 2013 at 03:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30

    1 X 200 kick 4:15
    6 X 50 kick 1:10
    8 X 25 sprint kick :45

    $$$40 FIFTIES$$$

    16 X 50 :45 Every 4th fast
    12 X 50 :50 Every 3rd fast
    8 X 50 :55 Every 2nd fast
    4 X 50 1:00 All 4 fast
    **FAST=85/90%=200 pace

    1 X 600 swim down

    4800Y
    Categories
    Swim Workouts
  11. Wed Jan 30th, 2013

    by , January 30th, 2013 at 01:51 PM (Ande's Swimming Blog)
    Wed Jan 30th, 2013 scy

    Days Till SC Zones

    Swam Fri, Sat, Mon & tue but didn't blog
    Lifted: Tue (1st time since Nov, it was light & short, just to get going again and not get too sore)

    Fri Fast Friday
    Sat Easy aerobic to rest for Sun hour swim
    Mon was tough aerobic stuff and I was fried from Sun and not good for much
    Tue IM stuff


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

    Warm up
    assigned 1500
    did 1400 ish

    Main Set

    4 rounds of
    25
    50
    75
    100
    Rest 1:00
    100 IM fast
    then 400 FR 70% with 3 SDKs off each wall

    8 x 25
    odds: fast from a dive
    evens: easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  12. Week 17 - wednesday with Alexandria Masters

    by , January 30th, 2013 at 09:01 AM (After a long rest)
    Luckily i was able to catch an earlier flight from Tampa(via Miami - still amazes me how you can get a cheap flight somewhere by flying in the opposite direction first) which meant i arrived at the hotel in Alexandria at 7.30 instead of 11.30. I grabbed some food at whole foods before arriving at the hotel and was in bed asleep before 9pm. The alexandria masters have two 1 hr workouts on wednesday and i swam the early one at 5am. They have some great swimmers and Katie Gilmore is one of there nationally ranked swimmers. She trains hard and it was great swimming with her. Although the yardage was fairly short(they have a meet on sunday) it was a good session and i enjoyed it.

    Warm up
    200 free
    150 pull
    100 kick
    50 drill

    4x(50 fast on 50, 100 one arm drill on 1.45, 25 fast on 30, 75 moderate) IM order
    6x50 fly kick on 50
    5x100 odds fast on 1.40, evens breast pull, breast kick/fly kick by 25 on 2 min
    8x75 odds fly,back, breast, evens back, breast, free on 1.30 fast
    100 race pace

    Warm down
    200 easy

    Total 3200

    I went 58, 58, 56 on the fast free 100s in heavy traffic. On the 100 IM i went 1.04 which is really quick for me. My breast has come along really well which is a big surprise. I need to work on my fly endurance and speed. Currently fly is my worst stroke. It was great doing a little less yardage with some more intensity on the 100s.
    Categories
    Swim Workouts
  13. Another sleepless night hope I don't fall asleep at work

    by , January 30th, 2013 at 08:24 AM (Mixing it up this year)
    Sunday and Monday nights I only got 4 hours sleep just naturally waking at 2am. Last night I just never fell asleep. I don't feel tired, atleast not at the moment. This may be contributing to my muscles not recovering well. MASSAGE TIME!!
    I will try to schedule one this week.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back went 54, 52, 51, 50, 50, 50, 50, 51, 49, 47 a good solid set
    5x100@1:45 w/paddles back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr
    4x50 from block good breakouts, my lower back hurt on these so it was hard getting off the block
    300 various stroke drills w/snorkle
    100 free
    100 breast kick testing my left knee after it popped last night.

    Total 2700 yards
    Categories
    Swim Workouts
  14. Tues, Jan. 29, 2013 7:00-9:00pm

    by , January 30th, 2013 at 01:42 AM (Fast Food Makes for Fast Swimming!)
    After tonight, I would've rather repeated my 7,500 swim from yesterday again. Tonight was all about sprint endurance, and it gets painful really quickly.

    We had 6 or 7 people in each lane tonight, so it was hectic!!

    Warmup:

    300 Free
    6 x 50 V-Sit Scull @ 1:50
    (600/600)

    10 x 100 SDK w/ short fins @ 1:20 (basically I missed them all after the first 2)
    super wavy during this
    (1000/1600)

    Main Set (EN3 work):

    4 stations (3 lanes, and 12 1/2 yd. deep tank)
    Round 1: IM
    8 x 100 IM @ 2:30 (held 1:10/1:11s on most, last one 1:09)
    Round 2: Strong Stroke (no way was I doing fly with that many in the pool)
    8 x 100 Breast @ 2:30 (held 1:21/1:22s, last one 1:19)
    Round 3: Free
    8 x 100 Free @ 2:30 (held 1:02/1:03s, last one 1:00)
    Round 4: Short Sprints in deep tank
    20 x ~12.5 Free breakouts @ 1:00 (room for a quick streamline, 4 strokes and look for the wall)
    (2650/4250)

    200 cooldown

    ------------------------------
    4450 Yards of pain


    I thought I did pretty well considering the wavy crowded conditions. John wants me to try to hold 1:00/1:01s on all the 100 Frees we do like this, with my goal of reaching the 5:00 mark in the 500. I actually find it easier to do that on the 1:30 interval rather than the 2:30 interval. Less time for lactic acid buildup.
  15. Tuesday 1/29/13

    Tuesday 1/29

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:

    1:00 on/ :30 switch for the following:
    double-unders
    rowing machine
    rope climb
    reverse push-ups
    back extensions on GHD (glute-ham developer)

    W.O.D.:

    7x
    3x deadlift
    3x cleans
    Weight was added incrementally. The goal was to keep adding until fail, and if you failed, you immediately did 5 burpees. There was no time limit, I was working with 2 other guys so my rest was the time it took them to do their reps and then re-rack the weight.
    Results (by round): 75 lbs, 95, 105, 115, 125, 135, 155 (Failed on cleans)

    PM swim:

    400 R.I.M.O. 50 dr/50 sw
    8x50 @ 1:00 I.M.O. 1 drill/1 build

    8x300
    2 @ 4:00 AE (3:26, 3:21)
    2 @ 3:50 RED (3:14, 3:15)
    2 @ 3:40 RED (3:16, 3:15)
    2 @ 3:30 BEST AVG (3:10, 3:09)

    2x (all BR)
    4x25 @ :35 swim w/ buoy
    4x50 @ 1:05 swim w/ strapless paddles + fins
    4x75 @ 1:20 swim w/ fins kick 15M off each wall

    100 EZ

    Total: 4500

    My groin felt really sore after doing the meet plus 2 soccer games on Sunday. I rested it yesterday and it was still sore today, which made it a tough pill to swallow working on my best stroke today and not being able to kick. I felt REALLY GOOD on the 300s though. Nice and smooth, kept my heart rate in the appropriate zones. Hoping my groin feels better by the end of the week. I need to figure out why it only hurts during/after swimming breaststroke IN A MEET!
    Categories
    Swim Workouts
  16. Workout 01/29/13:

    by , January 29th, 2013 at 07:35 PM (Maple Syrup with a Side of Chlorine)
    Warmup: 200 FR/200 BK?200 IM drill

    6 x 100 FR on 1:30 (mixed some 50'sBK in there)
    6 x 100 on 2:00 (2 kick, 1 IM)
    4 x 50 on :60 (Stroke IMO down, FR back)

    200 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    Had a busy weekend at work, with the store's grand reopening on Sunday. Some fun events in the different departments, and we were provided with breakfast and lunch - bonus!

    I had planned to swim yesterday but there was a power outage at the Rec (also my street) for a little over an hour, so they closed. This after basketball didn't happen yet again on Sunday. Was not weather related (although we had a mix of snow/sleet/freezing rain), but rather a fire at an apartment building at the beginning of the street - all ok. Men's group was also canceled, so I just relaxed at home.

    Day off today, but I think I am getting another bout of the sinus crud. Two hour delay this morning was a nice treat for extra sleep, and I took a nap during lunchtime adult swim. I was going to skip tonight as well, but decided that a stretch-out swim would be beneficial so I didn't push the intervals too much. I'll be heading back in a bit to oversee the Masters practice, then home to an early slumber.
    Categories
    Swim Workouts
  17. Tuesday, Jan. 29

    by , January 29th, 2013 at 06:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    5 x 20 dolphin kick, dive off side w/parachute, 15 fast kicks, cruise back
    50 EZ
    5 x 30 dolphin kick, dive off side, kick fast to 15 m, cruise back
    100 EZ
    5 x 35 free @ 100 pace from dive off side + 65 EZ
    -- ugh, free felt awful after yesterday's explosive pullovers
    100 EZ

    8 x 25 right side burst dolphin kick @ 1:00
    100 EZ

    4 x 25 torque drill w/parachute and agility paddles @ 1:00
    50 EZ
    4 x 25 torque drill w/paddles @ 1:00
    100 EZ

    4 x 25 breast w/fins & parachute BA @ 1:00 (19s)
    100 EZ
    4 x 25 breast w/fins BA @ 1:00 (13 flats)
    200 EZ

    Total: 3300


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

    Worked on short bursty bits and the chute today. It doesn't seem like much, but I'm quite bushed. The chute is very fatiguing! I will definitely be doing a recovery workout tomorrow.

    I need to sign up for the Albatross meet soon. Jeff is going to strictly enforce a swimmer limit, and this is a popular meet. I always use it as a pre-nationals quasi-taper meet to get some fast SCM times. As usual, I'm not sure what to swim. I just know I want to lead off with the 50 back. I'd like to do the 100 IM and 50 fly, but they're too close. I'd like to do the 100 fly, but not before the 50 back. https://www.clubassistant.com/club/meet_information.cfm?c=1409&smid=4470.
    Categories
    Swim Workouts
  18. Tuesday, January 29, 2013

    by , January 29th, 2013 at 06:44 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 75, pool at 80, 100% water clarity.
    Sunny skies with humidity at 67%

    Warm up
    200 FR DPS ABPT
    300 FR Kick
    500 FR as 5(1x50 Kick on :50, 2x25 Swim on :20)

    • 50 Kicks were 45-43, 25s were 14s, last two 13

    *Set 1*
    400 BR Kick as 100/bd, 100/snorkel
    300 BR 50 Kick/50 Swim w/snorkel
    6x50 BR on :20 rest 25 K/bk, 25 Swim DPS ABPT

    *Set 2*
    400 BK Kick as 25 steady/25 FAST w/8-10 SDK
    200 BK as 50 Double Arm (DA) DR/50 Swim w/strong kick
    200 BK Swim as 25 steady/25 FAST w/agility paddles
    2(4x25 BK on :40, 1:00 rest)

    1. 16-15-15-15
    2. 14-14-14-14

    300 DPS FR ABPT w/agility paddles

    *Set 3*
    400 D Kick as 100/bk, 100/bd
    4x150 FLY on :30 rest as 25RA/25LA/50DA-on-bk/50 Swim
    ---1,3 w/agility paddles - 2,4 without
    2(4x25 Fly on :30, 1:00 rest, then on :40)
    ---each round; 2x25 w/agility paddles, 2x25 without

    1. 14-14-14-14
    2. 13-13-13-13

    300 DPS FR ABPT

    *Set 4*
    3x300 FR on 1:00 rest w/snorkel-agility paddles
    steady state swimming ABPT

    *Set 5*
    8x25 FR on :20

    • 13-13-13-14-14-13

    3x50 FR on 1:30

    • 28, 28, 27

    Warm down
    400 BK DPS ABPT

    Comments:
    Disclosure - below are rambling long comments, so feel free to skip if found to be tedious, boring, nerdy and self centered.

    Sore from speedwork with/without paddles during the recent seven days, dryland was mostly core, stretching, bands, and some maintenance strength, but no heavy stacks. Returned to the full dryland program last night, which along with yesterday's swimming workout led to some soreness and fatigue coming in to today's swimming session. Frequent brief band sessions, stretching, managed nutrition, and good sleeping certainly help to minimize what could be far more soreness and fatigue.

    Warm Up - The 500 FR with 50 kick then 2x25 on :20 was challenging and fun to do and will do more variations on that. The increase in kicking sets during last several weeks was obviously to get stronger and faster in kicking, but the real mission is more than just fast kicking in itself, but to use that kick consistently when doing the full stroke. A strong steady kick makes my overall stroke more effective, efficient and faster - also at a cost of more energy, so at least for the 1650 and down, training to use a solid kick all the way.

    Set 1 - While my breaststroke is basically good form, in no way am I a natural at the stroke. I could not do it in high school, and it was only after playing two seasons of college waterpolo, then club polo for several more years, that I became proficient in BR kicking. Today I did BR drills, moderate swimming, but no BR speedwork. That is because this last weekend in the little community pool, when starting some fast 12.5 BR bursts after doing a lot of FLY bursts, I went too hard with too wide a kick on the first one. It was not very smart, more like a novice - should have known better. The result is one minor subtle strained groin in the right leg. I have been fortunate over the years to avoid most kinds of swimming related wear and tear on the body, but I know how these things can linger. So now doing a very narrow BR kick being careful not to engage that vulnerable area, along with stretching it, rubbing in muscle relief lotion before, during, and after the workout.

    Set 2 - My backstroke continues to improve even though I do not work on it during the weekends in my little pool. However my SDK capacity is not any better and it was a struggle to even get to 8 SDKs off the wall. I will have to write some specific SDK into the program more consistently. Did the 25s without any paddles, not having done BK speedwork recently. The first round of 25s doing 15 was good, then after 1:00 rest, it was all 14s on the second round - and they were not 14s turning to 15s, but 13 coming in with 14 at the touch - an excellent effort. Somehow this year I have found a way to engage a bent elbow catch or EVF as soon as my arm slides in the the water.

    Set 3 - The agility paddles are the only paddles I have ever been use to swim butterfly. These paddles, with careful focus, can really help set up the EVF catch with elbows near the surface without excessive undulation. They slow down my tempo a bit for now, but over time I expect to come closer to the tempo without them. Today the 25 times were the same with/without because without the paddles the tempo more fluid and faster. But the paddles really facilitate the hand feel for a fast quick high elbow catch. Have said all that, today was also the first fly speedwork (other than 12.5 bursts on the weekends) in a long time, so while the 14s were good, the 13s made me smile.

    Set 5 - On the days with more speedwork, doing lots of carefully managed warm down between sets prevents the quality of the next set from being diluted with too much residual fatigue. A good warm down really does clear the body more than hanging on the wall. The little freestyle set of 8x25 on :20 followed by 3x50 on 1:30 is designed to do FAST swimming for speed with quality form when tired and weary accumulated over the workout. The warm down after that is very important to leave the pool only when the stroke feels good at the ABPT level.

    Updated January 29th, 2013 at 10:26 PM by fdtotten

    Categories
    Swim Workouts
  19. Week 17 - Tuesday in Tampa

    by , January 29th, 2013 at 03:32 PM (After a long rest)
    I swam with the University of Tampa masters this morning. The swim was outdoors and the pool was quite warm. I suspect in the 80s. By the end of the workout i was feeling pretty dizzy.

    Warmup
    6x150 free

    Main set
    5x50 descend 1-3, hold 4 and 5 on 40. I went 33,32,31,31,31
    200 fast i went 2.05
    50 easy
    10x25 one arm pull on 30
    5x100 on 1.15
    10x25 one arm pull on 30
    5x100 on 1.15
    8x75 on 1min

    Warm down
    500

    Total 4000

    I struggled with the structure of the workout today. I am getting used to building yardage throughout the workout and the stroke work today was where i was just getting going. Probably a good thing for me to focus on but not where i am used to doing this. With that said i enjoyed visiting a new pool and training with a new group. I am spoiled with our facility where the water is race temperature all the time and the facility is ultra modern.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/30/2013

    by , January 29th, 2013 at 03:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 kick 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds. Round 1 stroke:fly 2:back 3:breast

    1 X 200 2:40
    1 X 100 fast 2:40
    Free, pull or swim. Four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts