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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 workout: 05/30/12

    by , May 29th, 2012 at 06:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200. 3:20. 3:00
    3 X 100 1:40. 1:30
    Two rounds. Round 1 intervals left,2 right.

    1 X 100 kick 2:15
    2 X 75 kick 1:45
    1 X 100 swim
    Two rounds

    4 X 150 fast + 50 easy 4:30
    Four rounds, all choice

    LCM

    1 X 200 moderate 3:30
    1 X 100 fast 2:30
    2 X 50 fast 1:30
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  2. Tuesday, May 29

    by , May 29th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Warm up:

    600 various
    4 x 50 single arm fly
    3 x 100 backstroke

    Speed Work:

    4 x 50 burst dolphin kick + cruise

    4 x (25 fast breast + 25 EZ)

    2 x (50 up tempo back kick + 50 EZ)

    3 x (50 easy speed fly + 50 EZ)

    4 x (25 fast breast + 25 EZ)

    4 x 50 burst dolphin kick + cruise

    100 EZ

    Total: 2500

    RC exercises & Stretching, 30 min


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

    I felt like crap in the water today. Don't know if it was due to too much Memorial Day celebrating, the scorching heat over the weekend or Saturday's intense drylands. Maybe a combo of them all. I've also only had one day off in 2 weeks, so maybe that is catching up to me. Given that, I made no attempts at anything AFAP. Even my bursts were more like 90%. Everything was done on the mega rest interval, dodging around the slow lap swimmers in my lane.

    I ran into Josh & Nick from Curl Burke. See http://reachforthewall.com/2012/05/2...aI-Ho.facebook. They were at the start of a 2 week taper for a final attempt to qualify for Trials. Rather than the standard taper of gradually decreasing yards and intensity, they are doing a drop taper where they don't take "even one fast stroke" until their meet. I don't usually do much more than bursts the last 10 days or so of my taper, but that is even more extreme. It will be interesting to see how they fare. We did agree that most masters don't rest enough.

    I ordered this today: http://www.2xu.com/product/455/Swim-...on-Top/279/285. Lately, my upper body has been feeling much more bashed up than the legs.

    Updated May 29th, 2012 at 09:33 PM by The Fortress

    Categories
    Swim Workouts
  3. Tuesday May 29

    Santa Clara Swim Club Masters - LCM
    Soren coaching

    Warm-up (900)
    300 swim before practice began
    200 swim, 200 kick, 200 pull

    Set I (1000 / 1900)
    8 x 50 @ 1:15, kick w/fins IMO (dolphin on back instead of breast)
    4 x 150 @ 2:15 kick w/fins, fast

    Set II (1100 / 3000 )
    6 x 150 @ 2:30, pull w/buoy and paddles. descend #2, #4, #6. went 2:09, 2:07, 2:04, 2:03, 2:02, 2:00
    4 x 50 @ 1:00, free breath every 9 strokes

    Wrap-up (200 / 3200)
    200 easy

    ** 3200 meters **
    Categories
    Swim Workouts
  4. Monday May 28

    Solo at home.

    Warm-up (1200)
    400 swim
    4 x 100 @ 1:50, 50 catchup / 50 swim
    4 x 100 @ 1:40 gentle descend*

    Set I (600 set / 1800 total)
    6 x 50 @ :50 dolphin kick with MF on stomach
    6 x 50 @ :50 dolphin kick with MF on back*

    Set II (2600 / 4400)
    1 x 500 @ 7:05*pause 5*sec at 250,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 400 @ 5:40*pause 5*sec at 200,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 300 @ 4:15*pause 5*sec at 150,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 200 @ 2:50*pause 5*sec at 100, negative split
    3 x 100 @ 1:25 pull with buoy and paddles

    Set III (1000 / 5400)
    4 x
    * 1 x 50 @ 1:00 back
    * 1 x 200 @ 3:00

    Wrap-up (200 / 5600)
    200 easy

    ** 5600 **

    I often have a hard time motivating my self when I swim alone, and today was no exception. I felt decent in the warmup, but I felt sluggish in the negative split swims and averaged just under 1:20 per hundred

    As written, warm-down followed Set II but I paused to talk to my friend Nate who had just started swimming in the lane next to me and he asked if I wanted to swim the first part of his workout with so I did an extra 1000 with him. Interestingly, with him there to push me I went faster on the 200s than I had gone all workout.


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

    Weights, immediately after workout

    Rack Deadlift
    175 lb., 10 sets of 3

    Lat pulldown
    130 lb., 1 set of 10
    140 lb., 1 set of 10
    150 lb., 3 sets of 8

    Pectoral Machine
    80 lb., 3 sets of 10

    Updated May 29th, 2012 at 01:59 PM by eric.carlson (Zap gremlins, correct yardage)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. 05.28.12 - Monday workout

    by , May 28th, 2012 at 10:34 PM (Pete's swim blog)
    Swam with Ray, Dave, Dave and Teresa. The pool was open today at 10:00 AM. Slept in some and made my way in for a workout w/ whomever showed up. Ray wanted to do some distance and I was game for that. Dave, Dave (and Dave's daughter, Teresa) filtered in later. Dave led my lane. I went last and opted for mixing in a lot of IM stuff.

    700 Warm up

    4 x 125 - 1:45
    2 x 500 - 7:30 (did these around 6:10)
    5 x 300 - 4:30 (odds 200 IM/100 Free, evens 100 IM/200 Free, last one IM)
    1:00 Rest

    5 x 200 - 3:00 (odds IM, evens free, made the last one on 2:35)
    100 Easy

    10 x 50 - :50 (odds IM order, evens kick - br)

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/29/12

    by , May 28th, 2012 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 100 2:00 1:40
    1 X 150 2:45 2:30
    1 X 200 3:45 3:20
    1 X 250 4:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    9 X 50 1:20
    odd: moderate/easy even: blocks/sprint

    8 X 50 kick 1:15
    odd: moderate even: build to fast

    1 X 100 2:00 2:20
    4 X 50 1:15 1:20
    Three rounds, break between rounds. Round 1/2 intervals left, 3 right.
    Round 1:fly 2:back 3:breast
    Descend 50's 1-4

    5 X 200 free pull 3:15
    1&2: Establish strong pace
    3-4-5: Maintain strong pace

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  7. Monday, May 28, 2012 5:00am

    by , May 28th, 2012 at 11:17 AM (Fast Food Makes for Fast Swimming!)
    Yep, we were swimming on this holiday. Our pool was open, but yet we can control that since the coach has the key, and as long as we arrange for a guard, all is good.

    I had an ambitious set in mind for this morning's workout, since I didn't have to get to work today. But, my body told me otherwise after slugging through 2/3 of it. I wasn't feeling the greatest this weekend, head cold, congestion, and just blah!! The good thing was that this morning I was able to do flip turns, but if I would've been another foot or so deeper underwater, I'm sure my head would've imploded!!


    Warmup:
    300 Free
    300 Free Pull
    200 Kick w/ board
    200 Free

    Main Set: Build up to a 400 IM


    12 x 400
    • #1-4 @ 5:30, #5-8 @ 5:45, #9-12 @ 6:00
    • First one 25 Fly/375 Free
    • Second one 50 Fly/350 Free
    • Keep adding an additional length of the IM on each successive rep
    • #12 will then be a full 400 IM!
    -----------------------
    4200 Yards (5800 Yards had I completed the whole set)


    I haven't done this set since college days, and today (at least on paper) seemed like a good day to do it.

    I ended up only making it through 8 of the 400s though before having to throw in the towel. I just got to the point of where it wasn't fun anymore, and I was having to try way to hard to keep going. Sure, for most of you the fun would've never started, but I normally should've been able to handle this no problem.

    At least I don't have to work today, at least not paid work...


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

    The photographer's photos from Canadian Nationals are now available to view (and save) online. There are hundreds of pictures to look through from the 4 days
    http://oksportphoto.com/?cat=3

    Updated May 28th, 2012 at 11:46 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. Sunday, May 27

    by , May 27th, 2012 at 07:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    550 various

    10 x 50 fly drills
    odds = caterpillar
    evens = single arm

    5 x (25 EZ speed fly + 25 EZ)

    5 x 50 breast

    5 x 50 back

    50 EZ

    Total: 1850

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

    Just did an easy recovery swim at the summer league pool. It confirmed I could never actually work out in 4 feet deep water.

    Fort Son has announced he wants to do some swimming this summer and needs a new suit. Do you guys have any recommendations? All I know is that he is not supposed to wear jammers anymore.
    Categories
    Swim Workouts
  9. 05.26.12 - Saturday workout

    by , May 26th, 2012 at 09:56 PM (Pete's swim blog)
    Swam at the Prattville, AL Y. Met Ulf who swam against (and beat) me in a couple breaststroke events at Auburn in February. I wasn't sure if the Y would let me in since I'm not a member so I called ahead. They were really nice and put me on a list for visitors for the master's workout. However, if I stayed a minute extra, they were going to hit me with a drop-in fee. I had 45 minutes and tried to make the most of it, but I was very grateful to have a place to swim.

    SCY

    400 warm up (IM easy)
    25 easy - get to the shallow end where I could see the clock.

    4 x 100 - 1:25
    4 x 100 - 1:20
    4 x 100 - 1:15
    50 easy

    400 timed (4:50) - shooting for 4:40. Came up a little short.

    200 IM Easy - cool down

    (2275 total)
    Categories
    Swim Workouts
  10. Saturday 5/26/12

    Saturday 5/26

    AM only LCM

    Unmotivated and sore from this week, so I decided to "recover" today.

    200 swim
    8x50 @ 1:05 drill
    8x100 @ 2:00 50 kick/50 bld

    3x100 @ 1:40 D1-3 IM
    6x100 @ 1:20 hold red HR
    3x100 @ 1:40 D1-3 IM

    Total: 2600
    Categories
    Swim Workouts
  11. Friday, May 25, 2012 5:00am & 5:00pm

    by , May 25th, 2012 at 11:24 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    I didn't quite feel right this morning, maybe some virus thing or something.

    200 Free
    300 Free Pull
    10 x 50 SDK on back w/ fins @ 1:00 (:35-:38s)
    300 IM Drill

    -----------------------
    1300 and out

    Felt so achy all over I just pulled the plug on this one. If I feel better after work I'll try again.

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

    Much better now.

    P.M. Workout

    5 x 100 Free @ 1:30 w/up

    5 x 100 Free Pull @ 1:20 desc. (went from 1:09 to 1:04)

    20 x 25 Kick w/ board @ :35
    • Odds - "normal" flutter kick
    • Evens - flutter kick w/ kickboard in submerged tombstone position (90 degrees to the water), but held it sideways so that it is approx. 2 feet wide x 1 foot high just under the surface of the water (went :32-33s)
    Main Set:

    8 x 125 Free Pull on Descending Interval (1:50 to 1:15)
    • from the 1:50 to 1:30 interval (held 1:25s)
    • 1:25 (went 1:22)
    • 1:20 (went 1:19ish) touched at far wall, turned to look at clock and pushed off
    • 1:15 (went 1:17) - well, at least I made the attempt. I didn't plan on making the interval when I originally made up the set, but I figured better to push myself than to be too easy.
    • Added up these times make an 11:03 for a 1000 time. Not bad - about 18 second off my best time, yeah it was broken and I had paddles...
    100 EZ

    25 Fly @ :30
    50 Fly @ 1:00
    75 Fly @ 1:30
    100 Fly @ 2:00 (went 1:03)

    50 EZ and out

    ---------------------------
    2900 Yards
  12. Friday 5/25/12

    Friday 5/25 (Friday Fly Day)

    AM and PM LCM

    AM swim:

    500 swim
    400 kick w/ fins + board

    12x50 @ 1:00 w/ fins
    odd: FL kick under H2O (take 1 FL stroke each breath)
    even: smooth FR

    24x50 25 fast/25 EZ
    16 @ 1:10 w/ parachute
    8 @ :50 swim

    300 EZ

    Total: 3000

    PM swim:

    500 swim
    200 FL kick on side
    6x100 @ 1:45
    odd: k/sw/dr/bld FL
    even: smooth FR

    12x100 D1-3, 4-6, 7-9, 10-12
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    100 EZ

    w/ fins:
    3x100 @ 1:45 FL kick on back
    4x50 @ 1:00 1-arm FL
    3x100 @ 1:45 50 bld FR/50 FL w/ 2 extra kicks after each pull
    4x50 @ 1:00 V.S. FL

    100 EZ

    25x50 @ :45 alternating 5 FL/5 FR.
    150 EZ

    5x100 @ 2:00 scull/sw/dr/sw

    Total: 5600
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/28/12

    by , May 25th, 2012 at 05:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:20
    4 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    6 X 50 kick-25 fast/25 moderate- 1:15
    1 X 100 swim

    1 X 100 moderate
    1 X 50 fast
    1 x 100 moderate
    2 X 50 fast
    1 X 100 moderate
    3 X 50 fast
    1 X 100 moderate
    4 x 50 fast
    1 X 100 easy
    100's: 2:00 50's: 1:20
    All choice.

    5 X 100 free 1:35
    1 x 100 easy 2:05
    5 X 100 free 1:30
    3 X 100 warm down 2:00

    4600M
    Categories
    Swim Workouts
  14. Glorious Swim, Friday, May 25

    by , May 25th, 2012 at 04:39 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Swam the first 50 minutes with Julie, Susan, Sue and Eileen. The last 50 minutes with Susan. There were no pace clocks, so swims were on the "mega chat interval." Julie remarked on FB that we took 10 minutes between two sets. That seemed normal to me. Had a blast with the ladies on a gorgeous day in an outdoor pool with refreshingly cool water!



    Warm up:

    7 x 100
    50 drill + 25 kick + 25 swim
    -- mixed up free, back and breast

    Main Sets:

    8 x 100 w/fins
    odds = up tempo backstroke
    evens = up tempo backstroke kick

    ... can't remember if we did something else here ...

    6 x 50
    odds = drill
    evens = fast fly @ 100 pace

    4 x 50 breast pull w/parachute
    -- these are a tad harder than the 25s I was doing yesterday
    50 EZ

    Total: 2050


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

    Long course didn't feel nearly as bad as I had feared. My legs definitely have more endurance than my arms, hardly surprising. But even the 50 flys felt quite manageable. We are going to try to meet on Tuesdays and Fridays weather permitting. I wouldn't like to race outside, but practicing outside was quite excellent. So worth the drive.

    Now, as to the the poster who reported a remark I made in my Wed blog entry ... really? It was meant to be a funny remark with a smilie included. If you don't agree with or like something I write, feel free to leave a public comment on my blog. Or, alternatively, you don't have to read my blog if you are easily offended. But the level of private policing of even innocuous sarcastic comments has gotten tiresome. I'd like to have some levity, trash talking or even heated arguments about training, on my blog.
    Categories
    Swim Workouts
  15. Friday May 25

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    400 swim before practice began

    4 x 150 @ 3:00, 50 free + 50 choice + 50 free. choice done IMO

    12 x 25 @ :40 kicking

    100 easy while people shuffled lanes when the earlier group finished practice

    2 x
    * 50 AFAP
    * 50 easy
    * 50 AFAP
    * 100 easy
    * 50 AFAP
    * 150 easy
    1st round AFAP all free, 2nd round choice (went breast). make fast times consistent.

    400 strong pull with buoy and paddles

    200 easy

    ** 2900 meters **

    Updated May 25th, 2012 at 05:54 PM by eric.carlson (Oops, wrong date!)

    Categories
    Swim Workouts
  16. FAST FRI May 25th 2012

    by , May 25th, 2012 at 01:03 PM (Ande's Swimming Blog)
    FAST FRI May 25th 2012

    Trained Tue, Wed & Thu

    Whitney Coached
    LCM Main pool
    5:30 - 7:00 dove in at 5:38ish
    swam with Tyler
    beside David, Chris, Mike Ned Larry & Todd

    Warm Up (LCM)
    assigned: 20 min choice did 13 min choice & went 7 - 800

    Main Set (LCM)

    50 fly Fast from a dive
    went 27 or 8

    150 easy

    400 fast from a dive
    went 4:47

    assigned 400 easy
    did 250

    50 fly fast from a dive
    went 28

    150 easy

    200 fast from a dive
    went 2:19
    felt a little fried from the 400 & the 50

    200 easy

    50 fly fast from a dive
    went 28

    100 fr fast
    went 63

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    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
  17. 05.25.12 - Friday workout #02

    by , May 25th, 2012 at 09:42 AM (Pete's swim blog)
    Swam w/ Dave and Kent.

    SCY

    400 Warm up

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    These hurt.

    16 x 100 Up/down Kick - 1:40 (:10)
    Kick Br and Bk. Kept under 1:40.

    12 x 50 - :50
    * Odds 25 Free/25 IM Order kick
    * Evens 50 Stroke (IM Order, no free)

    300 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  18. Thursday 5/24/12

    Thursday 5/24

    PM only LCM + Crossfit

    Crossfit:

    20:00 AMRAP of the following:
    5 pull-ups
    5 dips
    15 goblet squats w/ 30 lbs kettle bell

    Results: 11 rounds

    Swim:

    400 swim descend by 100s
    4x100 @ 1:40 k/sw/dr/bld

    6x50 @ 1:15 BR kick
    1 w/ hands at side
    1 w/ hands under armpits
    1 w/ hands in "prayer position" on chest
    200 @ 3:40 50 BR DPS/50 bld FR

    2x
    4x50 @ 1:10 BR pull out drill/BR swim (BR pull out drill = BR pull out + breakout w/ 2 stroke cycles w/ FR kick, 2 cycles w/ fly kick, 2 normal fast BR cycles)
    4x50 @ 1:10 BR w/ FR kick fast
    200 @ 4:00 BR fast (2:50, 2:51)

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  19. Thursday May 24

    AM Swim

    Santa Clara Swim Club Masters - LCM
    Soren coaching

    400 swim before practice began

    16 x 50 @ 1:15, 25 drill + 25 swim IMO

    8 x 50 @ 1:30, kick 25 moderate + 25 fast

    8 x 50 @ 1:00, pull w/buoy and paddles, build 2nd 25 to 90%

    8 x 50 @ 1:00, swim, , build 2nd 25 to 95%

    2 x 50 @ 1:30, swim AFAP

    200 easy

    ** 2700 meters **

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

    PM Weights

    Box squats
    115 lb., 10 sets of 3

    Chest Press
    50 lb., 5 sets of 10

    Standing face pulls
    45 lb., 6 sets of 10
  20. Thursday, May 24, 2012 5:00am

    by , May 24th, 2012 at 09:44 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    300 Free
    300 Free Pull
    200 IM Drill
    200 Free

    We just did the posted workout, with changes to the intervals.
    1st round went a little slower for my lanemate to get a little rest, then the 2nd round I got my own lane, so I let it rip!

    1st Round with lanemate:
    4 x 100 Free @ 1:30
    4 x 75 Free @ 1:10
    4 x 50 Free @ :45
    4 x 25 Free @ :20

    couple minutes rest, then 2nd round solo:
    4 x 100 Free Pull @ 1:15
    4 x 75 Free Pull @ :55
    4 x 50 Free Pull @ :35
    4 x 25 Free Pull @ :20

    100 EZ and out

    -----------------------
    3100 Yards