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Swim Workouts

  1. 04.27.12 - Friday workout

    by , April 27th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pretty similar to yesterday's workout.

    400 Warm up

    2 Times through:
    * 100 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    1:00 Break
    2 Times through:
    * 100 Pull - 1:25
    * 100 Pull - 1:20
    * 100 Pull - 1:15
    * 100 Pull - 1:10
    50 Easy

    2 Times through:
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    * 100 Free - 1:10
    100 Easy

    6 x 100 Up/down kick - 1:30 (:10)
    6 x 100 Up/down kick - 1:20 (:00)
    I was able to comfortably go 25 Kick/75 free on 1:18 or so and then 50 Kick/50 free on 1:23. That worked for the 1:30 interval but I quickly fell of the pace for the 1:20 interval. Worked back within 5 seconds but never could make the interval again.

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  2. Thursday, April 26, 2012 5:00am & 5:30pm

    by , April 26th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    After watching the USMS Nats Day 1 live on the internet, I so with I could be there with everyone. Oh well, I've had my fun, and still have more fun on the horizon.
    Wishing everyone a good time and fast swimming in Greensboro!

    A.M. Swim:

    5 x 100 Free @ 1:30 (1:15s) very sore from yesterday's pushup marathon
    5 x 100 Free Pull @ 1:20 (1:12-1:15)

    20 x 25 Dolphin Kick w/ Speedo Biofuse Training Fins
    Odds on stomach, Evens on back @ :30

    300 Swim and out...just too sore to swim this morning

    -----------------------
    1800 Yards

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

    P.M. Practice

    Was aching (literally) to get in the pool tonight, but knew I needed it to stretch out my pushup muscles that I overworked.

    Warmup:

    5 x 100 Free @ 1:30 (1:09s)
    5 x 100 Free Pull @ 1:20 (1:05-1:07s) I'm feeling good now compared with the morning.
    1 x 400 IM Drill, broken @ 100s for :10

    3 Rounds of:
    • 75 (25 Str. / 50 Free) @ 1:00
    • 75 (50 Str. / 25 Free) @ 1:10
    • 75 Stroke @ 1:20
    • 75 Free @ 1:30
    • Round 1 FLY, Round 2 BACK, Round 3 BREAST
    8 x 50 Streamline Dolphin Kick on back w/ my Biofuse fins (weighted for fun) @ 1:05

    100 Free EZ

    -----------------------------
    2900 Yards


    4700 Yards for the Day
  3. Thursday 4/26/12

    Thursday 4/26

    USMS Nationals SCY

    600 (200 swim/100 side kick)
    300 (25 kick/25 drill/25 swim)

    2x
    3x100 @ 1:15 D1-3 (Rd 1), @ 1:20 red HR (Rd 2)
    4x50 @ 1:00 VS

    200 EZ

    1000 free (10:30.43, HR was 26/10)

    500 EZ

    Total: 3600

    Comments: A little slower than I wanted to go, but my heart rate was a little low at the end. However, the low red HR (26/10) and averaging 1:03s matches what I have being doing in practice during our Xx200/300/400s set so at least I was consistent.
    Categories
    Swim Workouts
  4. Wednesday 4/25/12

    Wednesday 4/25

    PM only SCY

    Dropped in on my alma mater Davidson College when I flew into Charlotte. This was the college workout for the day.

    400 swim
    300 pull
    200 kick

    4x
    5x100
    4 @ 1:20 IM aerobic
    1 @ 2:00 EZ
    4x50 @ 1:15 fast (one round each stroke)

    5x
    75 @ 1:30 kick aerobic
    25 @ ~1:00 fast kick under H2O from a dive

    200 EZ

    Total: 4400
    Categories
    Swim Workouts
  5. Thu Apr 26, 2012

    by , April 26th, 2012 at 11:07 AM (Ande's Swimming Blog)
    Thu FRI Apr 26, 2012

    Subscribe

    did not swim Sat, Sun, or Mon
    swam Tue & Wed

    Today JIM turned 55!
    whitney wrote this WO for him

    Whitney Coached scy
    6:30 - 8:00
    main pool LCM
    swam with Jim & Paul
    beside Todd, Tyler, chris, & Larry

    Warm Up
    5 x 100 done 25 no breath, 75 easy, 15 sec rest

    MAIN SET

    5 x 100 on 1:20 right into
    5 x 100 on 1:15 right into
    5 x 100 on 1:10 right into
    5 x 100 on 1:05 (which I didn't make)

    5 x 100 on 1:15 right into
    5 x 100 on 1:10 (little break)

    5 x 100 on 1:10 right into
    5 x 100 on 1:05 (which I didn't make)

    5 rounds of
    100 mod on 1:15
    100 on 1:05 make it
    pretty much fell apart, skipped 50's here and there

    should have moved over a lane & swam 5 sec slower intervals, which I could make,
    though I can make 1:05's on a good day or with a little rest before I begin the set

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10
    Austin SharkFest Swim 1.5 miles
    Austin TX


    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  6. 04.26.12 - Thursday workout

    by , April 26th, 2012 at 09:55 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave.

    SCY

    400 Warm up

    2 Times through:
    * 100 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    1:00 Break
    2 Times through:
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    * 100 Free - 1:10
    1:40 Break
    100 Free - 1:20
    100 Free - 1:15
    100 Free - 1:10
    100 Free - 1:05
    100 Easy
    Last 2 100s were 1:12 and 1:08. Should be able to make this but just wasn't there.

    For the next set, each 4 50s should contain one of each stroke in whatever order you want.
    2 Times through:
    * 50 Stroke - 1:00
    * 50 Stroke - :55
    * 50 Stroke - :50
    * 50 Stroke - :45
    1:00 Break
    2 Times through:
    * 50 Stroke - :55
    * 50 Stroke - :50
    * 50 Stroke - :45
    * 50 Stroke - :40
    1:40 Break

    50 Stroke - :50
    50 Stroke - :45
    50 Stroke - :40
    50 Stroke - :35 (No free on the last one)
    Made all of these except the last one - fly :38.

    5 x 200 IM - 3:30 (one of the first 3 50's kick, last 50 pull)
    These varied between 2:50 and 3:05 depending upon which 50 I kicked. Definitely felt worn out after 3 rounds. Was hurting bad at the end.

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  7. Wednesday, April 25, 2012 5:00am & 5:00pm

    by , April 25th, 2012 at 10:08 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    5 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    200 Kick w/ board

    Decided to do a little different today with my lanemate:

    15 rounds of:


    1 x Dive 50 from the blocks @ 2:00
    • 1st 25 - all out (odds Free, evens Fly)
    • climb out at 25, immediately into 10 pushups
    • long jump back into the pool and cruise back to the deep end
    • pull-up/push (or whatever) to get out of pool with no leg/knee assist on the edge of pool
    • Try to be standing on deck with 1:00 or so rest.
    150 Very EZ

    ---------------------
    1900 Yards
    + 150 pushups and fun

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

    P.M. Practice

    5 x 100 Free @ 1:30 (my arms and chest were sore here)
    4 x 100 Free Pull @ 1:20 (just cruised)
    3 x 100 Kick w/ board @ 2:00 (1:45s)
    2 x 100 IM @ 1:30 (1:20s)
    1 x 100 Free

    3 rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20
    • 75 Free @ 1:30
    • repeat w/
    • no extra rest

    1 x 400 Free Pull @ 5:00 (4:50)
    1 x 300 Free Pull @ 3:45 (3:40)
    1 x 200 Free Pull @ 2:30 (2:23)
    1 x 100 Free Pull @ 1:15 (1:06)

    100 EZ

    ----------------------------
    3500 Yards

    + 1900 Yards from the a.m.

    -----------------
    5400 Yards + 150 Pushups

    This was a good workout to do after this mornings muscle killer. I'm still over 3 weeks out from my big meet, so no big deal.
  8. Wed., April 25

    by , April 25th, 2012 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    500 various
    4 x 50 fly drills
    50 EZ
    4 x 25 shooters
    2 x 50 burst + cruise
    2 x (25 EZ speed + 25 EZ)
    50 EZ

    Total: 1100

    Hottub, 20 min


    ART, 30 min

    Had a tune up today. He worked on my calves and taped them up. They are still somewhat tight and cramping despite dumping copious amount of electrolytes in my system, foam rolling, sticking and getting a magnesium injection on Monday. My RBC magnesium levels are still too low. My body just doesn't seem to absorb it.


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


    Because I wasn't with Speedo today, I had a brain fart. I walked down the stairs and failed to hot tub pre-swim. Speedo, Sprint Diva of the Week, remarked that I was "screwed. I attempted to ameliorate the situation by taking the elevator up. However, I foresee some tromping up and down stairs and coddling of Jimby that will soon be required.

    Here are my events for Nats:

    Event Seed Time
    #7 - 100 Butterfly 1:02.50
    #13 - 100 Backstroke 1:01.99
    #19 - 100 Individual Medley 1:03.70
    #25 - 50 Freestyle 25.30
    #37 - 50 Butterfly 26.79
    #41 - 50 Backstroke 27.46

    I don't have any goal times. I already achieved goal times or beyond in my babies, the 50 back and 50 fly, this season. I'll just race and see what pops up. Probably still won't swim the 50 free unless I feel no shoulder pain after day 1 and get psyched for it. Interesting that my seed time was within .01 of what I swam at Zones. My seed times in the 100s are all faster than I've ever swam in a textile suit. I am a bad ass reverse sandbagger. The 100 IM seed time is a goal time of sorts, I guess, because it's right on the national record and would be a PR for me. That record will be long gone with the fasties entered anyway.

    PEACE, LOVE, SWIMMING!!!
    (except for cranky Speedo who is now only talking to hands and Stud who has adopted a Charlton Heston voice)
    Categories
    Swim Workouts
  9. 04.25.12 - Wednesday workout

    by , April 25th, 2012 at 01:31 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Howard. Pool temp ~84. Howard is off to Nationals. Had a great time while he trained with us. Look forward to seeing him next time he visits Madison.

    SCY

    400 Warm up

    6 x 50 - :45

    8 Times through:
    * 100 Free - 1:10 (evens pull)
    * 100 Kick - 2:20
    Dave was all over these. Had little chance of matching his :57 to 1:00 pulls. Even w/o paddles, he wasn't much slower. I pulled between 1:02 and 1:05. Non-pull was a second or two slower.

    25 Easy
    8 x 50 IM Order Hard - 1:30 Dive from blocks.
    25 Easy

    800 IM Easy

    50 Cool down

    (3600 total)
    Categories
    Swim Workouts
  10. Tuesday 4/24/12

    Tuesday 4/24

    PM only SCY + Crossfit

    Crossfit:

    2x
    10 box jumps
    2:00 jump rope
    15 streamline squat jumps
    2:00 jump rope
    30 hip raises
    2:00 double unders

    Swim:

    400 build each 100

    5x400
    2 @ 5:00 D1-2 (4:31, 4:25)
    3 @ 4:40 hold low red HR (4:18, 4:18, 4:16, 26/10)

    6x50 @ 1:00 (2 each stroke IM order)
    Odd: drill/build
    Even: build

    3x100 @ 1:30 A.R.

    Total: 3000
    Categories
    Swim Workouts
  11. Workout 04/24/12:

    by , April 24th, 2012 at 09:18 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    6 x 50 Kick on :50
    4 x 100 FR pull with buoy on 1:30

    200 IM drill
    4 x 50 IMO FAST with :15 sr
    100 EZ

    1 x Noah's Ark pull with buoy
    200 loosen and out
    (Solo/Rec/2300yds/45 min)
    -----------------

    Got in before work today and felt better in the water. The lane was a little crowded, so I had to alter my plans a bit. I wanted to get the IM work in since I will be doing the 400 IM + 100 FR this weekend during the 500 at our mini meet. The broken 200 add-up was 2:19, which is a good practice time for me - I needed to break it up to avoid the people joining me in the water.

    Everything looks good for the meet this weekend. Lower turnout than I had anticipated, but it should be a fun time for many on my team to swim in their first official meet. I am also planning to swim the 100 fly, and will do other events if there is only one other swimmer entered so that no one swims alone. Actually received four more entries today, with four more on the way, which would put us close to 20 for the meet.

    I am putting together a lifting program based on Jazzy's post from a few weeks ago. I'll post that here to see if I am on the right track, and plan to start that next week (lifting 3-4 times a week, and using my stretch bands at home after swim days). Basketball should go through at least the end of May, and I will pull my bicycle from the back shed over the weekend and use that to ride to work when the weather is good - it'll be a four mile round trip from home. I am looking at nutrition for the OW season, my first real dive into that whole world, and I am getting a lot of great info from the marathon swimming forums.
    Categories
    Swim Workouts
  12. Tuesday, April 24, 2012 5:15am

    by , April 24th, 2012 at 08:19 PM (Fast Food Makes for Fast Swimming!)
    This morning started off sucky. We got to the pool, and the asst. coach didn't get the notice about the re-keying of the high school pool. Someone lost I key I guess. We had to wait about 15 minutes for the pool director to get there to open the pool for us. Hopefully our coach gets a key for Thursday! At least we got to swim, and we made the most of it.


    5 x 100 Free @ 1:30 w/up

    My friend pulled this workout off the USMS Forums. I think it's from one of Patrick's distance days a few month back...the Ironman 100s set.
    We only did 20 of them rather than 40 due to time constraints, but still was good fun.
    No rest, stay on interval. I held 1:05-:07s throughout.

    4 x 100 Free @ 1:30
    3 x 100 Free @ 1:25
    2 x 100 Free @ 1:20
    1 x 100 Free @ 1:15
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    2 x 100 Free @ 1:15
    1 x 100 Free @ go for it! (went 1:01)

    I'm pretty sure I could've handled a -:05 to all of these intervals pretty easily, but then my buddy wouldn't have liked me very much, so we made an interval that everyone could make. The two ladies in the lane did fine, but I don't think they made they last 3 on interval.

    100 EZ and off to work. Got this done in under 45 minutes!

    -------------------------
    2600 Yards
  13. Sarasota Y Sharks Masters 5:30 AM Workout -04/25/12

    by , April 24th, 2012 at 02:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Greensboro tomorrow. I'll resume posting when I return.

    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    2 x 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four rounds with a break between each.
    Rounds 1/2 are free, intervals are left.
    Rounds 3/4 are stroke, intervals are right.

    LCM

    10 X 100 2:15
    odd: easy
    even: fast
    Choice

    WARM DOWN: 4 X 50 easy 1:00

    4900 Y/M
    Categories
    Swim Workouts
  14. Mon & Tues, April 23-24

    by , April 24th, 2012 at 02:52 PM (The FAF AFAP Digest)
    Monday:

    500 various
    10 x 25 DPK shooters
    2 x 50 power kick + cruise
    50 EZ
    3 x 50 burst + cruise
    100 EZ

    Total: 1150

    Stretching/Rehab, 45 min


    Tuesday:

    500 various
    10 x 25 DPK shooters
    6 x 25 fly drill
    3 x (25 EZ fly + 25 EZ)
    2 x 50 burst + cruise
    1 x 25 up tempo back
    75 EZ EZ

    Total: 1250

    Rehab/Stretching/Foam Rolling, 30 min


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

    Met up with Speedo both days at Oak Marr for chatting and swimming. Hot tubing before and after each swim as well. I guess I feel OK in the water. Not doing enough to really tell, and not inclined to fret over it.

    Instead, I am fretting over other things ...

    1. In a real instance of taper madness and the power of suggestion, I had a dream last night that I dove in for the 100 fly on Friday and my legs didn't work. I was stuck underwater while everyone else was swimming. I think this was subliminally brought on by a comment Jimby made on FB. Pete was scolding me for taking the stairs and Jim replied that taking the stairs was a good thing b/c if you didn't use your legs for 48 hours, you'd lose 90% of your leg strength. He even cited an article. I have been, however, taking the stairs. My house makes abstaining from this impossible.

    2. I am wondering if it's positive or negative that my worst/hardest sprint event, 100 fly, is my first event of the meet. Bad planning on my part perhaps. I almost wish it were last and that I could start out with something more innocuous (like 50 breast). I don't want it to set a bad tone for the rest of the meet. I've decided if I go faster than last year or near my PR, that will be just fine and dandy. And of course I always comfort myself with the fact that it is yards not meters.

    3. I didn't sleep a wink last night, tossing and turning and having the above mentioned nightmare. This usually presages the fairly imminent arrival of what all women dread. That would be a lovely double whammy with allergies already afflicting me. Can't we have SCY Nationals in, like, the dead of winter instead?

    4. I can't find stuff I need to pack. Grr ...


    PEACE, LOVE, SWIMMING, PEACE, LOVE, SWIMMING, PEACE, LOVE, SWIMMING

    Updated April 24th, 2012 at 10:05 PM by The Fortress

    Categories
    Swim Workouts
  15. Friday April 20th

    Warm-up (1800)
    1 x 400 swim
    6 x 50 @ :10 rest - 2 fist drill, 2 zipper drill, 2 catchup
    6 x 50 @ :20 rest kick, easy/fast, fast/easy, fast/fast
    4 x
    * 3 x 50 @ :45, race pace
    * 1 x 50 @ 1:10 easy

    Set I (1000 set / 2800 total)
    4 x 200 @ 4:00
    * 1 - 50 1650 pace / 150 easy
    * 2 - 100 1650 pace / 100 easy
    * 3 - 150 1650 pace / 50 easy
    * 4 - 200 1650 pace

    2 x 100 @ 2:00 - 500 pace

    Wrap-up (200 / 3000)
    200 easy, at least 50 double-armed back


    * 3000 *

    ************************************

    Another of Susan's taper workouts.
    Categories
    Swim Workouts
  16. 04.24.12 - Tuesday workout

    by , April 24th, 2012 at 09:12 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Kent. Pool temp ~84. Woke up 20 minutes late this morning in a cold sweat. Made it to practice on time but its not like me to completely miss the alarm clock for 20 minutes.

    SCY

    400 Warm up

    10 x 125 Up/down Kick - 2:00
    50 Easy
    We modified the original a bit because we misinterpreted it and nobody could make the interval. We figured it out for the second round:

    8 x 125 Up/down Kick/swim - 1:50
    * 1st 25 fly kick
    * Base stroke free
    * Up/down after fly kick is backstroke
    50 Easy

    5 x 200 Pull - 2:30
    Made the first 2 on a 2:20 interval and then Dave called a "time-out" to change the interval to 2:30. Not sure why... he was making them easy. I was in trouble after the first 2 200s so no complaints from me. Made the final 3 on 2:18-2:19.

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  17. Monday, April 23, 2012 5:00pm

    by , April 23rd, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    Back in the pool again...took off a whole 25 hours since my last race on Sunday!

    Lap swim at the YMCA, luckily I was by myself for the first 45 minutes so I could get in some good work. I guess all the Tri-guys are using the upper 80 degree weather to work on their biking/running. Who knows why they'd want to do that in this heat? (Yeah yeah Arizonians...I know you're already at 300 degrees or more by now, but for us, this is hot.)


    Warmup:
    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    4 x 100 IMO (50 Drill, 25 Build, 25 Fast) @ 1:30
    8 x 50 Kick w/ board @ :55 (:45-:47s)

    Main:
    8 x 150 Free Pull @ 1:55 (held 1:42-1:45s)

    12 x 50 (25 Fly, 25 Free) @ ~:50/1:00 depending on my spacing in the lane

    100 Free
    -----------------------

    3400 Yards

    3 weeks of this stuff to go, plus I'll probably do a little hill climbing on my bike over the next couple weeks when I get a chance. I can leave from my house and head up toward Mission Ridge, the local ski resort, and gain over 3,000 ft. of elevation in 10-11 miles. Plus the downhill is a kick in the ass on the way home! I can get over 45 MPH on my mountain bike (I had a car pace me once to let me know that).
  18. Monday 4/23/12

    Monday 4/23

    PM only SCY

    600 (200 swim/100 side kick)
    400 IM (kick/swim/drill/swim)
    8x75
    4 @ 1:10 (50 fingertip drag+zipper/25 build)
    2 @ 1:00 D1-2
    2 @ 1:00 D1-2

    6x400
    3 @ 5:00 D1-3 (4:26, 4:21, 4:18)
    3 @ 4:40 hold low red HR (4:21, 4:20, 4:18, 26/10)

    2x200 @ 3:00 (50 side kick/50 swim/50 drill/50 swim)

    3x300 @ 4:00
    #1- 200 dps/100 fast (3:18)
    #2- 100 dps/200 fast (3:11)
    #3- 300 fast (3:00)
    3x100 @ 1:30 perfect stroke (1:07s)
    6x50 fast free kick w/ board (:40s)

    300 EZ

    Total: 6200
    Categories
    Swim Workouts
  19. Thursday April 19th

    Santa Clara Masters - LCM

    300 swim before practice started
    12 x 50 @ 1:15 reverse IM order

    6 x 100 @ 2:30/2:15 pull with buoy and paddles

    2 x
    * 200 IM @ 4:00 moderate
    * 100 free @ 2:00 easy
    * 100 IM fast

    8 x 50 @ 1:15, odds breath every 7, evens breath as few times as possible (went 3-4 breaths)

    200 warm down, at least 25 double arm back

    * 2900 *
    Categories
    Swim Workouts
  20. Wednesday April 18th

    Warm-up (1600)
    1 x 200 swim
    6 x 50 @ :10 rest - 2 fist drill, 2 zipper drill, 2 catchup
    4 x
    * 3 x 50 @ :45, race pace
    * 1 x 50 @ 1:10 easy
    8 x 25 @ whatever, odds fast, evens easy
    1 x 100 easy

    Set I (400 set / 2000 total)
    8 x 50 kick @ 1:10

    Set II (1200 set / 3200 total)
    6 x 200 @ 4:00, descend 1 - 3

    Wrap-up (200 / 3600)
    4 x 50 @ 1:15 no-breather
    200 easy

    * 3600 *

    ************************************

    Another of Susan's taper workouts. I am not tapering for Nationals, but I have decided to swim in the Quicksilver Swimming Masters Spring SCY meet this weekend so I didn't mind the rest.
    Categories
    Swim Workouts