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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -08/03/11

    by , July 30th, 2011 at 09:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    8 X 50 1:00
    4 X 100 1:45
    6 X 50 kick 1:15
    3 X 100 kick 2:30

    10 X 50 free 1:05
    #3-6-9 are fast

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 4:40
    3 X 100 1:30

    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    1 X 100 easy free 2:15
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -08/02/11

    by , July 30th, 2011 at 09:57 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be away at Nationals but will go ahead and post my workouts for next week and into the following week. Thanks.

    LCM
    WARM UP:
    4 X 100 free 2:00
    4 X 50 kick 1:15
    4 X 100 IM 2:00
    4 X 100 kick 2:30

    4 X 50 1:15
    1 x 100 easy free 2:30
    Three rounds.
    50's: Round 1: fly, 2 back, 3 breast.

    8 X 200 free 3:00 or 3:30
    Pull or swim
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  3. SArasota Y Sharks Masters 5:30 AM Workout -08/01/11

    by , July 29th, 2011 at 08:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout

    LCM
    WARM UP:
    4 X 100 2:00
    4 X 50 1:00
    3 X 100 2:00
    4 X 50 1:00

    4 X 50 kick 1:20
    1 X 100 easy swim

    10 X 50 1:20 choice
    1-2: moderate
    3-4: build
    4-5: 25 fast/25 easy
    7-10: warm down

    1900M
    Categories
    Swim Workouts
  4. Friday, July 29

    by , July 29th, 2011 at 04:50 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50
    3 single arm fly/1 25 fly + 25 EZ/1 scull
    4 x 25 shooters
    50 EZ
    4 x 25 no breather free
    50 EZ
    2 x 30s -- backstroke start + fast SDK to 15 + cruise
    25 EZ
    2 x 30s -- start from side + fast dolphin kick to 15 + cruise back (13 kicks to 15 m)
    25 EZ
    2 x (25 AFAP + 75 EZ)
    1 free (11 low), 1 back shooter (9 high-10)
    75 EZ

    Total: 1570 or so

    hot tub, 10 minutes

    Stretching, 20-25 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I thought about swimming LCM today, but we're having another heat wave, and I didn't feel like getting roasted. Still felt pretty blah, no easy speed or jitters yet. 5 more days and then it's showtime ...

    Because I haven't really focused on long course since 2009 and have swum virtually none this summer, I really have no idea what to expect or what time goals to set. I've swum well in my last two taper meets in December and March and in practice, so I have no reason to think I won't swim well again. I'm just slightly nervous about the lack of walls. I would be very happy to swim 30.6 in 50 fly and 32.7 in 50 back (about .6 faster than I swam last summer with less training). I'd be even more thrilled to swim decently in my other events. I have hope, and I'm not afraid to use it!

    I was also wondering whether any of the other fast Japanese backstrokers have aged up?

    The heat wave here continues for our summer league Divisional Champs tomorrow ...

    Updated July 29th, 2011 at 08:17 PM by The Fortress

    Categories
    Swim Workouts
  5. Double FAST FRI Jul 29th 2011 SCY

    by , July 29th, 2011 at 03:54 PM (Ande's Swimming Blog)
    Double FAST FRI Jul 29th 2011 SCY

    out of town this Sat - Tue, back Wed

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool SCY
    Noon to 1:15 dove in 12:08
    wore blue camo training jammer
    swam with: Beside Bess, Andrew, & Bob

    WARM UP
    15 min choice
    6 x 50 on 50
    16 x 50 on 45

    Main SET: SCY

    16 x 50 fr on 1:30
    odds easy
    evens fast held 24's & 1 25

    assigned 800
    did 300ish

    8 x 100 fr on 2:30
    odds fast
    evens easy
    went 58, 57, 57, 52
    Categories
    Swim Workouts
  6. IM Day

    by , July 29th, 2011 at 01:06 PM (Year Three: The Road Back)
    So, first things first.... WE WON BOTH GAMES! It didn't even seem to matter that the heat index was approaching 110 degrees; the other team was just as wilted as we were and I personally had a great couple of games - better than I'm used to playing! The first game was 16-10; second was 6-2. Semi-finals.... here we come!

    Now, you must realize that a softball doubleheader in that heat makes it pretty clear that my thighs and shoulders were hurting a bit as I got to the pool this morning. Once I got in the water, I realized I was completely worn out. Since it was an IM day, I just decided to leave my fins on the whole time.... so I did. Here's what we did:

    200 Warm-Up
    6 x 50 Kick on 1:10, 1>3, 4>6
    4 sets (all w/ fins):
    - 4 x 100 on 2:30 (IM, Free, IM, IM)
    - 4 x 50 on 1:10 (Fly, Back, Breast, Free)
    300 Cool-Down
    Total Meters - 3200

    It was actually a pretty good workout, and by the end, I was exhausted - but in a good way. My shoulders were comfortably numb and my thighs had actually loosened up a bit while I swam. YAY!

    I had been debating whether to swim with the team tomorrow, but I'm thinking a nice, recovery type of swim early tomorrow morning might be a nice way to start the weekend. Then, it's back-to-school shopping time. E-gads... where did the summer go?

    That's it for now.... enjoy your swims today!
    Categories
    Swim Workouts
  7. Friday workout

    by , July 29th, 2011 at 09:48 AM (Pete's swim blog)
    Easy day. Worked mostly on the dive at the end. I have trouble getting started once I surface. Did much better today and will work on it a bit tomorrow.

    LCM

    7 x 100 Mixed Free and breast warm up
    200 Pull Easy
    200 Kick
    200 Drill

    4 x 50 Build up
    2 x 25 sprint from dive

    175 Cool down

    (1725m Total)
    Categories
    Swim Workouts
  8. Thursday, July 28

    by , July 28th, 2011 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x 50 fly drill
    4 x 50 dolphin kick w/board
    4 x 50 back drill
    4 x 50 back kick (25 shooter + 25 EZ)
    4 x 50 breast drill

    4 x 25 no breather free

    2 x 25 breast

    50 EZ

    Total: 1800

    Stretching, 20-25 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I felt horrible in the water today. And I fully expected it. I was out late last night, and didn't sleep well (note to self: do not have birthday celebration 1 week before Nats.) I also felt beat up from the chiro appt. At the time, the doc said "you have a whole week to recover."

    I reviewed my pre-Alabatross blog entries. At this point in that taper, I was still feeling sloggish in the water. But 2 days later I had full on taper bitchies. I haven't really been jittery so far, but I sense they are coming on strong after being completely irritated at the grocery store today. I'm also sure that, soon, the thought that I have lost all conditioning and can't swim LCM will be constant as it made it's way into my head today. Must resist this thought! http://swimming.about.com/gi/dynamic...2Fwilmore2.htm. Here's Maglischo on tapering: http://www.remo2016.com.br/Fisa-Nive...d%20-%20EM.pdf. Very interesting that he says sprinters should not do much speed work during taper to allow the fast twitch muscles to rest and super adapt.

    Here's my new pet peeve: kids who use the bathrooms for changing rooms when I have to go to the loo! Between summer league meets and kids at the rec centers, there is nary a bathroom to be had. The modesty thing is out of control. I wonder when they'll grow out of it?

    Updated July 28th, 2011 at 06:05 PM by The Fortress

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -07/29/11

    by , July 28th, 2011 at 01:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout; SCY today

    SCY
    WARM UP:
    2 X 250 4:15
    2 X 100 1:45
    6 X 50 1:00

    1 X 400
    Broken :15 @ 200
    Fins optional

    1 X 100 kick-easy- 2:15
    4 X 50 kick-descend 1-4- 1:15
    1 X 50 easy swim

    4 X 100 choice 2:15
    50 perfect stroke/25 fast/25 easy

    DISTANCE SWIMMERS:
    10 X 50 1:00
    odd: perfect stroke even: race pace

    OTHERS:
    10 X 50 1:15
    odd: perfect stroke
    even: descend 2-4-6-8-10 to fast

    RELAY EXCHANGES

    WARM DOWN: 4 X 50 easy 1:00

    2750Y
    Categories
    Swim Workouts
  10. Not a Bad Day....

    by , July 28th, 2011 at 10:46 AM (Year Three: The Road Back)
    Just not able to keep up as much as I would have liked. Although, I did realize the beauty of cutting a 200 down to a 175, so I could get enough rest between sets to actually descend as we were supposed to. Here's what we did:

    300 Warm-Up
    4 x 100 Free on 1:45, 1>4

    4 x 175 Free on 3:30, 1>4
    6 x 100 Free on 1:45, 1>3, 4>6

    4 x 200 Kick on 3:30
    4 x 100 Pull on 1:45
    100 Cool-Down
    Total Meters - 3300


    On the first set of 100 Free's, I was coming into the wall about 1:40, so I just concentrated on holding that pace instead of descending. I switched that up on the next set. They were supposed to be 200s. I swam 175s instead, so I could actually try to descend them. Success! The third set of 100 Free's, I put on my fins and descended them. Since my shoulder was feeling a bit raw by that point, I did the next set, which was supposed to be a pull set, as a kick set. I did descend those too. On the final set of 100 Pull's, I felt really good and was able to descend those without doing a touch and go. Pretty pleased with the way the workout ended.


    Tomorrow I think is an IM day, but I have softball doubleheader potentially tonight. We are to the single elimination part of the tournament, so if we lose the first game, we are done. If we win, we play a doubleheader. Of course, the temperature is supposed to reach 97 degrees today. Ugh... already drinking as much water as I can stand!


    Enjoy your swims today and I'll let you know how we did tomorrow.
    Categories
    Swim Workouts
  11. Thu Jul 28th 2011 LCM

    by , July 28th, 2011 at 10:20 AM (Ande's Swimming Blog)
    Thu Jul 28th 2011 LCM

    Worked out Tue LCM & Wed scy at noon

    Unofficial 2011 South Central LCM Zones Results

    Subscribe to Ande's Swimming Blog

    Chris Coached
    UT, main pool
    6:00 - 7:30 dove in 6:01
    wore blue camo training jammer
    swam with: Chris beside Ned Marcio Larry & Jim

    WARM UP
    1200 (4 rounds of 100 fr 50 k 100 IM 50 k)

    Main SET: SCY

    6 x 150 on 2:15 done 100 fr 25 fl 25 bk

    400 fr

    6 x 150 on 2:20 done 100 fr 25 bk 25 br

    400 fr

    6 x 150 on 2:30 done 100 fr 25 br 25 fr

    400 fr
    Categories
    Swim Workouts
  12. Thursday Workout

    by , July 28th, 2011 at 10:13 AM (Pete's swim blog)
    Tried out the new Yingfa which I really like. Good compression but doesn't cut any circulation. Kind of weird the way water beads off of it in the shower. Is it faster? Hard to tell. My seed time for Nationals is 3:05 based on my converted pb from Auburn in Feb. On the broken 200 today, my timer said I was taking 11 seconds instead of 10 at each wall so I'm maybe looking at 2:59. I've put a lot of time and effort into improving my breast stroke so it's hard to say it is all the suit. I'm sure it doesn't hurt though.

    LCM

    600 Warm up

    8 x 25 - :40 Easy/Hard
    4 x 25 Kick - :50 Easy/Hard
    8 x 25 - :40 Easy/Hard

    200 Br broken - :10 rest at each 50 (3:32)

    100 Cool down

    (1400m Total)
    Categories
    Swim Workouts
  13. Earlier This Week

    by , July 27th, 2011 at 03:18 PM (Year Three: The Road Back)
    The beginning of the week was a few days of pretty sluggish workouts. While I wasn't particularly sore from Saturday's 6000 meter extravaganza, I felt nasty in the water - really slow, unable to find a good catch, etc. Actually, on Tuesday we did a 30-minute swim. Going free, I only got 1725 (roughly a 1:44 per 100 pace). I used to get 2000 scy during a 30-minute swim, so I was pretty disappointed with this swim. Ugh.

    Today, it wasn't totally better, but we did fast 100s and I was okay with my times. Here's what we did:

    200 Warm-Up
    1 x 450 Kick on 6:30
    6 x 50 Kick Fast on 1:10
    5 sets:
    - 1 x 100 Drill/Swim Free by 50 on 2:30
    - 1 x 100 Free Moderate on 2:00
    - 1 x 100 Free AFAP on 2:00 (got 1:23, 1:24, 1:23, 1:23, 1:13 - last only w/ fins)
    500 Cool-Down
    Total Meters - 2950

    I was hoping that the last 100 AFAP would be faster and moved in front of a few people in the lane who weren't wearing fins. I didn't think there was any way that I would catch K in front of me, but I did by the flip turn. That time (w/ fins) should have been faster.... I know for next time.

    On a bummer note, my first ever open water race just got cancelled. Of course, I totally understand why - between the reservoir's water temperature hovering around 88-89 degrees and an algae bloom - I appreciate the organizers not putting me in jeopardy. However, I am a bit bummed that I have to wait until the end of August to do my first open water race. My only debate is whether to do the 2K or the 4K. LM is encouraging me to do the 4K, but I'm not sure I'll have a straight 4K in me. Guess time will tell. The registration deadline is not for a while and I'm planning on doing several open water swims in the next few weeks, so I guess I'll try to do a 4K and see how it goes - and base my race decision on that. Thoughts?

    Enjoy your swims and I'll check in tomorrow.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -07/28/11

    by , July 27th, 2011 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    LCM
    WARM UP:
    8 X 100 2:00

    1 X 500
    Broken :15 @ 250
    Fins optional
    Get your legs warm

    1 X 50 moderate
    1 X 50 kick-no board
    1 X 50 moderate
    1 X 50 25 sprint/25 easy
    All on 1:20, choice
    Four times through

    6 X 50
    odd: Blocks-20 sprint/easy finish
    even: 25 easy/25 build to race finish

    OPTIONAL: Block swim for time

    RELAY EXCHANGES

    DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    2600/3100M
    Categories
    Swim Workouts
  15. Wednesday Workout

    by , July 27th, 2011 at 10:56 AM (Pete's swim blog)
    Felt sluggish early. Picked it up later. Found that I pull better breathing left than I do to the right. But I swim better breathing to the right. Not sure why that is. Perhaps a mystery to be solved after nationals.

    LCM

    200 Free
    200 IM
    200 Kick
    200 Pull
    200 IM
    200 Free
    Nothing hard... just warming up

    3 x 100 Kick
    4 x 50 Build

    3 x 100 Pull
    3 x 25 Sprint (Free 13.7, Br 16.3)

    175 Cool down

    2450 Total

    Updated July 27th, 2011 at 04:49 PM by pmccoy

    Categories
    Swim Workouts
  16. Tuesday, July 26, 2011 6:00pm

    by , July 26th, 2011 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Solo in about 40 minutes at the Y

    5 x 100 Free @ 1:30 warmup-ish (1:12-1:15s)
    5 x 100 Free Pull @ 1:25 (1:10s)
    5 x 100 Free @ 1:20 (1:10s)
    5 x 100 Free pull @ 1:15 (held 1:05-1:07s)

    3 x 150 IM (25 SDK on back, 25 Fly Drill, 100 IM) @ 2:30

    50 EZ
    -------------------
    2500 Yards

    Nothing special. I was just lucky to get into the pool tonight for a swim. Hoping to be able to compete on Sunday, but will wait and see what's happening with life as of Saturday evening. Game time decision I think.

    Projected for Sunday: 100 Free, 100 Fly, 200 Back - all LCM with the kids in the LC Champs for the Inland Empire LSC
  17. Tuesday, July 26

    by , July 26th, 2011 at 06:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x 50 single arm fly

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    -- Other person in the lane left. So I did 3 backstroke starts.

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    4 x 25 easy breaststroke

    4 x 50 stroke drills

    50 EZ

    Total: 1750


    Stretching & Yoga, 30 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Commentary:

    Just another easy workout. (Not sure that should be called a "workout" actually.) I was somewhat cheered by the fact that I felt lighter in the water and riding higher than on previous sluggish days. I am somewhat down by the fact that I now officially feel fat again after the abrupt halt to training. And even more down by the fact that someone backed into my new car today. On the upside, she did leave a telephone number so that I'm not hit with the deductible.

    I could feel the groin strain in breast today, but it wasn't bad. I wish 50 breast were the last event instead of the first though. My shoulder is still twingy, but much better. Oddly it hurts when I swim with high elbows in free. So I am just using my straight arm sprinter version of free. (Although I noticed the women who won the 1500 free today at Worlds used a straight arm style.)

    I have tinkered around with my backstroke start the last few months. But I am most comfortable with a somewhat unconventional style. I don't push my ass out as far as most advocate and my feet-ass are at less than a 90 degree angle. I just like to pull up with a straight back and head neutral or slightly back. I seem most like the woman in lane 5 here: http://www.universalsports.com/video...es+bronze+back. And if she can do it that way, so can I!

    Updated July 26th, 2011 at 09:35 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/27/11

    by , July 26th, 2011 at 02:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout

    1 week out from the start of Nationals!

    LCM
    WARM UP:
    3 X 200 3:45
    2 X 100 2:00

    1 X 600
    Broken 15 seconds at each 200
    Fins optional

    6 X 50 kick 1:20
    1 X 100 easy swim

    4 X 50 choice 1:20
    Descend 1-4 #4 @ 100%

    6 X 50
    odd: Blocks-sprint 20/easy in
    even: 25 easy/25 build to race finish

    1 X 50 or 100 Blocks @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    RELAY EXCHANGES

    DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace

    2600M
    Categories
    Swim Workouts
  19. Tuesday workout

    by , July 26th, 2011 at 09:37 AM (Pete's swim blog)
    Swam a 1:09 100 today. No drag suit from a dive. Seems to be significant improvement over what I have been doing. Got a little sloppy on the way back. I think going under 1:05 is definitely possible for me. I'm seeded at 1:07.37. It would be nice to break that in practice.

    LCM

    500 Free
    400 IM Drill

    200 Kick
    200 Pull
    4 x 50 Build

    200 Pull
    200 Kick

    100 Free (1:09)

    300 Cool down

    (2500m Total)
    Categories
    Swim Workouts
  20. Monday, July 25, 2011 5:45pm

    by , July 25th, 2011 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Whew...I'm out of shape, and I can admit it.

    There's nothing like a lot of work and no swim to let you know it too!! The thought has gone through my head to actually skip the competition this coming Sunday, in the USA-S LCM Champs for the Inland Empire. I'm signed up for Sunday only, swimming the 100 Free, 100 Fly, and 200 Back. I'm not sure if it'll even be worth the gas for a 2+hour drive each way. Who knows though, I'll probably go, 'cause I hate to miss a race.

    Tonight:

    100 Free
    100 Back
    200 Free Pull
    100 Back Kick w/ 5 SDKs of walls

    10 x 50 Odds Free, Evens Back @ :45

    4 x 125 Free Pull @ 1:35, (held 1:25s)

    6x thru:
    1 x 50 Free @ :50
    1 x 25 Fly @ :30

    50 EZ
    (got out before the lifeguards had to make a rescue)
    ------------------
    2000 Yards

    I've done 19.38 miles so far this month according to GTD. That's so amazing!! Yeah right. That's 0.77 miles per day in the pool. No wonder I'm up about 8 pounds from a little over a month ago. We'll just say I'm packing on a little extra to be prepared for the OW swim at the end of August!!