View RSS Feed

Swim Workouts

  1. Over Did It... Just a Tad

    by , May 8th, 2011 at 04:41 PM (Year Three: The Road Back)
    Was feeling really good on Saturday morning. I had decided to swim on my own instead of with the team, so I could focus more on stroke work. Besides, I had pulled out one of my favorite workouts that could be used for both stroke and a bit of free speed - and I was really looking forward to getting to the pool. Here's what I did:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 IM Drill Cycle on 2:30
    4 sets (did free, fly w/ fins, free, back w/fins):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 (1st & 3rd pull, 2nd & 4th kick)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    2 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 IM Drill Cycle on 2:30
    1 x 200 Kick
    400 Cool-Down
    Total Yards - 5000

    My typical long swim on Saturday mornings is about 4000-4250 yards. I was just feeling really good - and as I got closer and closer to 5000 yards, it just seemed silly to stop. Of course, by the time 5000 actually rolled around, I was pretty beat. The cool-down was awfully slow .

    Of course, Saturday was also a dryland day, so after swimming 5000 yards, I did my 35 min NFL Training Camp workout. Planks, jump squats, and planks after 5000 yards was brutal..... Still... after a good night's sleep, I'm feeling pretty good today - at least rested enough to mow the grass. YAY!

    We'll see how we do in the water tomorrow. I'll either feel really good or really tired... only time will tell. Guess which one I'm hoping for?

    Enjoy the rest of your weekend - and Happy Mother's Day to all you other moms out there.
    Swim Workouts
  2. Swim at College Pool, Sat., May 7

    by , May 7th, 2011 at 08:20 PM (The FAF AFAP Digest)

    Warm Up:

    600 various

    8 x 50
    Odds= stroke drill
    Evens = stroke kick

    Main Sets:

    10 x 25 shooters

    5 x 100 flutter kick w/board & fins @ 2:00
    50 fast + 50 easy
    100 easy

    10 x (25 easy speed fly w/ fins + 25 easy)
    --fly felt dreadful

    2 x through w/fins (no interval):
    25 fast shooter + 25 easy
    50 fast + 50 easy
    25 fast free + 25 easy
    50 easy

    10 x 25
    odds = 25 breast pull
    evens = 25 breast kick

    5 x 50 cruise

    Total: 3350



    Toured around Dartmouth yesterday and today. Fort Son met the freshman and head lightweight coaches and rode the motorboat with the coaches watching the first freshman and first varsity lightweight boats. (A talented sophomore on the varsity boat is taking aim at the WR for the 6K erg this summer.). Fort Son got his first taste of college life staying overnight and hanging out with the freshman rowers.

    Today, I ventured to my college pool, the first time I'd swum there since my freshman year. I
    even got the lane I always raced in. . The pool is very weird: it's four feet deep everywhere except for the diving area. It has a sharp slant up from the diving depth to the four foot depth and is four feet deep the entire pool length in lanes 6-8. I almost crashed into the slanted wall doing a shooter. Would not like doing a backstroke start in four foot depth now.
    This didn't bother me in college. I never swam backstroke, always fly/free/IM. No surprise that the team records were largely faster than the pool records.

    Anyway, I got a decent workout in, though I was tired from not much sleep for 2 nights (can't sleep in hotels at all). Not too much pollen in Hanover; prepared to be killed with it tomorrow. May is just not my month.

    Very fun visit. . Plan on hitting the gym late tomorrow afternoon.

    Updated May 7th, 2011 at 09:31 PM by The Fortress

    Swim Workouts
  3. Cooler waters today

    by , May 7th, 2011 at 10:02 AM (Pete's swim blog)
    Swam at Huntsville Nat this morning. The 82 degree water felt soooo good after the heat from yesterday. They were setting up for a meet so it was long course with backstroke flags... deluxe accomodations! I'm still getting used to being out of the water for a week. Getting faster but not where I was before. I might have convinced one of the Huntsville swimmers to got to Nationals. He thought he had to qualify first (which I think he could do). Without that requirement, he seemed excited to start training for it.


    400 Warm up

    3 x 100 Stroke down/reverse IM back
    200 Kick
    100 Easy

    200 Free
    5 x 50 IM Order
    400 Free
    4 x 100 Kick
    600 Free
    4 x 150 Kick/Drill/Swim IM Order

    3 x 200 Pull
    3 x 100 Free down/choice stroke back
    I did all three breast stroke. Arms were hurting bad at this point.

    200 Cool down

    (4500M total)
    Swim Workouts
  4. Fri May 6th, 2011

    by , May 6th, 2011 at 03:36 PM (Ande's Swimming Blog)
    Fri May 6th, 2011

    trained 6:30 to 8:00, whitney coached
    don't really remember the work out
    I skipped parts here and there to fit my sprint training focus

    yesterday at 10 am
    I got my right side wisdom teeth removed. Doc knocked me out for the proceedure.
    I slept most of the afternoon & slept in this morning missing AM practice.
    As I write this now, I feel pretty good, my toothache is gone, but the holes hurt & need to heal.

    Subscribe to Ande's Swimming Blog

    Weights: did a quick weight work out this morning
    1 warm up set and 2 heavy sets
    lat pull
    lat press
    leg press

    noon to 1:15 dove in around 12:30
    Tyler Coached
    UT, LCM main pool
    wore FS 2 legskins
    swam beside James Fike

    missed it

    Main SET: LCM

    assigned: 5 x 200 FR FAST Best AVE on 5:00
    did: dove in after #2 started & swam 200 warm up
    #3 went 2:25
    #4 went 2:22
    #5 dove went 2:17

    500 easy

    assigned: 5 x 100 FR FAST Best AVE on 3:00
    did: 5 x (50 FR FAST Best AVE , 50 fr easy) on 3:00
    went: 29, 28, 28 low, 27, 26
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/09/11

    by , May 6th, 2011 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 -

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15
    Twice through. Break between rounds.

    1 X 100 easy swim

    3 X 100 kick 2:30
    6 X 50 kick 1:20

    1 X 200 free 3:20
    1 x 100 IM 2:00
    2 X 50 stroke 1:00
    Three times. Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Boiled alive in the pool...

    by , May 6th, 2011 at 02:11 PM (Pete's swim blog)
    There's a disturbing pool temperature trend: Tuesday - 82, Wednesday - 84, Thursday - 86, Today - 89! We don't even have any noodlers. However, I suspect the scent of warm chlorinated water may attract them if this keeps up. So, the workout was a bit abbreviated. We took lots of breaks and didn't push too hard today.


    400 Warm up

    K1 = fastest kick, K2 = 2nd fastest kick, K3 = 3rd fastest kick, K4 = slowest kick
    S1 = fastest stroke, S2 = 2nd fastest stroke, S3 = 3rd fastest stroke, S4 = slowest stroke

    2 x 100 - 1:40 S1/K4
    2 x 100 - 1:40 S2/K3
    2 x 100 - 1:40 S3/K2
    2 x 100 - 1:40 S4/K1

    200 Free - 2:30
    200 Free - 3:00
    200 Free - 2:30
    Made the first 2:30 but only got a few seconds recovery on 3:00 and then ran out of gas from there. Made 2:40.

    2 x 100 - 1:45 S1/K4
    2 x 100 - 1:45 S2/K3
    2 x 100 - 1:45 S3/K2
    2 x 100 - 1:45 S4/K1

    Normally, this set calls for dropping the time to 1:35 but we were feeling a lot of heat at this point and opted for a few extra seconds.

    3 x 200 - 3:00 Descend (2:50, 2:45, 2:40)

    Called it a day after this.

    100 Cool down

    (3300 Total)
    Swim Workouts
  7. Lots-o'-Fly (a.k.a. How to Have Your Arms Fall Off!)

    by , May 6th, 2011 at 12:48 PM (Year Three: The Road Back)
    Holy cow... today was a lot of fly for me. I was actually really looking forward to today's workout... until I got into today's workout and realized how much I was looking forward to today's workout being done. To all you people who routinely swim large amounts of fly in practice, . As for me, I am convinced that I need to do more - and more often in order to be able to muscle through sets like this and drop racing time (especially on the 100 Fly). Here's what we did:

    500 Warm-Up
    4 x 100 Fly Drill Cycle on 2:30
    6 sets (did this set wearing fins):
    - 1 x 50 Fly on 1:10
    - 4 x 25 Fly on :40, 1>4
    5 x 100 Kick on 2:00, mid 50 back dolphin kick
    6 x 125 on 2:10 100 Free/25 Back
    8 x 50 Free / Drill on 1:00
    Total Yards - 3450

    The 6 x 125 set was actually supposed to be 75 Free/50 Stroke, but when I turned at the 75 and tried to raise my arms for fly, I immediately knew that wasn't going to happen. Instead, I swam out the 25 as free, then flipped to my back to do the last 25. Since I could actually do backstroke - and fly was not working anymore - I finished all 6 like that.

    As for the Free/Drill Cool-Down set, I was able to do a bit of stroke drills. I did 2 fly, 2 back, 2 free, and swam the last two 50s all free.

    Whew! I was planning to have another Stroke-fest Saturday, but we'll have to see how my arms are doing in the morning. I am planning to take an alternate fast ladder, all freestyle workout that's pretty fun just in case the fly decides it's had better days. I would rather not swim fly than to swim it with bad form and risk injuring my shoulder. So... that's the plan anyway. I guess only time will tell what I actually end up doing. I only know this - it needs to be a 4000+ yards kind of day. My FLOG is still not happy with me - ever since the two-week taper for Y Nationals. By week's end for the last two weeks, I seem to get within 0.05 miles to "being on track", but then I take Sunday off and fall behind again. Oh well... I suppose it's only a matter of time before my FLOG and I are back to being happy with each other. One thing I know for sure - I need Sunday as my rest day!

    That's it for now. Enjoy your weekend and Happy Mother's Day to all you moms out there. As for me, my youngest daughter is such a sweetie. She's been giving me drawings and letters all week to celebrate Mother's Day early because she'll be with her father this weekend and I won't actually see my girls on Mother's Day... bummer.... but they know I love them and I know they love me. That's all that matters....

    Anyhoo... happy swimming!
    Swim Workouts
  8. Friday, May 6, 2011 5:00am

    by , May 6th, 2011 at 11:02 AM (Fast Food Makes for Fast Swimming!)
    Thursday night I was bored so I decided to go down to the Y pool and swim a little. Probably another 1500 Yards or so. The highlight of the swim was a 100 Free AFAP in which I did a :54, from a push. Considering I went out in a :54 on my 200 Free at Nationals from a dive, I'd say I'm feeling much better with a little more training in me.



    200 Free
    300 Free Pull
    100 Kick on side

    5 x 100 Free @ 1:25 (held 1:10s)

    20 x 25 Fly @ :30 strong, (held :15/:16s)

    200 IM Drill stretch out

    At this point it was 5:45 in which the group all comes together to do drills/etc. together with the coach on deck instructing. I didn't feel like doing another set, so I decided to join them for a change. Here's what we did, which wasn't drills like I had thought:

    4 x 25 w/ fins AFAP Kick @ :30

    4 x swims @ 2:00 interval
    --coach came by and gave each person a specific distance to be completed in the 2:00 interval...I was assigned 175s. The next longest distance behind me was only a 125. My first thought was Oh !! I tried to plead for the 150 distance but coach said HAHA!!

    I ended up making:
    #1 @ 1:51
    #2 came in at 1:59
    #3 skipped the first 50 and left :30 later -did 125 & came in with :10 rest
    #4 came in at 1:56

    Basically did a 700 in 8:00 (minus a 50)

    50 EZ and out
    2600 Yards

    We have the Apple Blossom festival this weekend in Wenatchee, and two parades in town this weekend, one is the "Classy Chassis" parade tonight (all the cool old cars come out of the garages tonight), and that is the reason our company is only running 5 hours for the two shifts everyone can get home. I got off work at 11:30, and went back to the pool for a nice easy stretch out swim.

    Friday afternoon at the Y:
    200 Free
    200 Free Pull
    400 IM Drill
    400 Free EZ
    1200 Yards

    3800 Yards for the Day

    Updated May 6th, 2011 at 04:31 PM by jaadams1

    Swim Workouts , Daily Practices
  9. Thursday, May 5

    by , May 5th, 2011 at 10:38 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Went to the noon class. Unfortunately, my allergy-induced asthma was bothering me. It was somewhat hard to get through the standing series (and of course I hadn't been in 3 weeks). Had to sit out triangle pose to catch my breath.

    Swim/SCY @ GMU:

    My asthma doesn't usually bother me too much when I'm swimming, but it really did today. It's possible the poor air handling system at GMU made it worse than usual. The lack of oxygen seems to cause more cramps than usual too. Difficult practice for me, though it was a fun and well-designed one. I was able to sprint at least; the aerobic work was more difficult.

    Warm up:

    300 swim
    4 x 50
    25 drill + 25 swim IM order
    300 kick
    4 x 50 build

    Main Sets:

    8 x through:

    75 IM switch @ 1:30
    25 fast shooter @ 1:00
    -- I attempted two of these and desisted. Couldn't do them at all. Instead, I did fast backstroke kick on the surface.
    50 stroke, 25 fast + 25 easy
    -- I did 4 stroke and 4 free.

    100 easy: 50 choice + 50 feet first scull
    -- just did the scull to breath more.

    6 x 125 free pull @ 1:50
    -- I kick two of these with a board to get air. Skipped a 50 at some point.

    50 EZ

    6 x 75 kick w/board @ 1:30
    1 & 4: first 25 fast
    2 & 5: second 25 fast
    3 & 6: third 25 fast

    50 EZ

    6 x 25 @ :45
    -- alternate fast & easy
    -- did 2 fast frees and cramped on last one

    100 EZ

    Total: 3800

    10 minutes hottub



    Tough day of working out for me, but I wanted to do a double today. I'm leaving at the crack of dawn () to head to Dartmouth for the weekend. Plan to swim in my old pool on Saturday. Will take tomorrow off.

    Updated May 6th, 2011 at 10:41 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -05/06/11

    by , May 5th, 2011 at 02:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    2 X 150 2:30
    Twice through

    2 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 100 easy swim

    1 X 100 IM 2:00
    1 X 100 stroke 2:00
    1 X 100 free 2:00
    Four times through

    1 X 800
    Pull or swim. Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. YAY! Kick-fest!

    by , May 5th, 2011 at 11:50 AM (Year Three: The Road Back)
    I don't think that there is anyone I regularly swim with who enjoys kick sets more than I do. I absolutely love them; I have ever since I first put on fins just under two years ago. That being said, I don't know that anyone I regularly swim with works as hard on kick sets.... I was really looking forward to today's workout because of the kick set at the end. Here's what we did:

    400 Warm-Up
    10 x 50 Fist Drill/Free Swim by 25 on 1:00
    1 x 100 Free on 1:40
    1 x 200 Free on 3:20
    1 x 300 Free on 5:00
    1 x 400 Free on 7:00 (did in 5:57 )
    1 x 300 Pull on 5:00 Faster
    1 x 200 Pull on 3:20
    1 x 100 Pull on 1:40
    ***Now for the fun part!***
    1 x 50 Kick on 1:00 (did free w/ board)
    1 x 100 Kick on 2:00 (did sdk w/ board)
    1 x 150 Kick on 3:00 (did free/sdk/free)
    1 x 150 Kick Faster on 3:00 (did back, sdk, back)
    1 x 100 Kick Faster on 2:00 (did back sdk)
    1 x 50 Kick Faster on 1:00 (did back)
    500 Cool-Down
    Total Yards - 3600

    The kick set was a blast! I really pushed myself, my stomach muscles were screaming by the end, and I had plenty of time in between kicks to rest so I could really push the next kick. YAY! I love Kick-fest days!

    The workout actually moved along pretty quickly and I ended up doing an extra 100 cool-down before getting out (and I still got out about 5 minutes early). I was pretty happy with the first set - especially going under 6 min for the 400. That may not sound fast to anyone else, but it was pretty good for me to maintain a 1:30 pace for all 400 yards. I have just recently been starting to hold repeat 100s on a 1:30 interval, but my endurance is somewhat lacking and maintaining a "good" pace steadily has been a challenge since I started almost two years ago. The odd thing is that I used to run half-marathons - and now endurance is my issue? Huh, some things just don't make sense, but I am definitely a sprinter for swimming.

    Tomorrow is another happy Fly day and I'm looking forward to it. After work today, though, I still have a dryland workout to do and we'll see what the training camp puts me through today. While I have a lot of fun doing the quarterback drills, well, let's just say that Payton's job is safe! Now, if only Payton could get back to doing his job - let the NFL lockout end!

    Anyway, if you're headed to the pool today, happy swimming to you!
    Swim Workouts
  12. Thursday, May 5, 2011 5:00am

    by , May 5th, 2011 at 10:07 AM (Fast Food Makes for Fast Swimming!)
    400 Free
    300 Free Pull
    200 Fly Drill
    200 IM

    3 Rounds of:
    1 x 200 Free (3:00/2:45/2:30 by round)
    2 x 100 Free (1:30/1:25/1:20)
    4 x 50 Free (:50/:45/:40)
    1:00 rest after each round
    I was holding roughly 1:05 base per 100 throughout the entire set, so it wasn't too easy.
    If I didn't have the others with me, and about 10 more minutes available I would've gone for Round 4, which would have been really fun intervals (2:15/1:15/:35)

    100 Back EZ
    3000 Yards

    Basic, but a fun set. I had a good group of 4 in the lane to swim this with too, which was a big change for me. I'm usually doing my sets solo, or having to fight with other who want to jump in late and "warmup" forever. I felt really good today.
  13. Power back on!

    by , May 5th, 2011 at 09:35 AM (Pete's swim blog)
    Lights came back on almost exactly 7 days after they went off. Kids immediately beelined it for the tv. They instantly reverted to their power on routines. Hopefully they appreciate modern technology a bit more now that it has been taken away from them for a week. Probably not.

    Roger said I'm not getting a good catch on my free and fly. Did some catch up drills and tried to extend a little further on my fly stroke. Catch up is horribly awkward for me but I trust it will improve my speed in the long run. We went through two similar main sets today. Fatigue set in for the second set. Good overall workout.


    400 Warm up

    4 x 100 - 1:30 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45 50 Kick/50 Free
    3 x 100 - 1:20
    4 x 100 - 1:30 (25/50/75/100 fly)
    Made 25 and 50 fly. Fell behind on 75 but I did finish the set. Usually, I go 0/25/50/100 so this was a bit of extra effort today.

    100 Easy

    4 x 100 - 1:45 IM
    3 x 100 - 1:20
    4 x 100 - 1:45 (25/50/75/100 Kick)
    3 x 100 - 1:20
    2:00 Break
    4 x 100 - 1:15

    100 Cool down

    (4200 Total)
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/05/11

    by , May 4th, 2011 at 05:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:40
    3 X 100 1:40

    4 X 200 3:30
    2 X 50 moderate 1:00
    3 X 200 3:30
    4 X 50 build 1:00
    2 X 200 3:30
    6 X 50 fast 1:15
    1 X 200 fast -
    1 X 100 easy -

    5 X 100 kick 2:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Wed., May 4

    by , May 4th, 2011 at 04:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various


    10 x 50 free w/paddles @ :50

    15 x 50 @ :15 RI:
    4 x 50 fly drill
    50 scull
    4 x 50 back drill
    50 scull
    4 x 50 breast drill
    50 scull

    30 x 25 shooters w/monofin
    -- back/belly/twirling
    -- worked on body dolphin and DPK
    -- fewest kicks per length: 5

    50 EZ

    Speed Drills:

    10 x "25s" @ :30
    -- with fins, dive down to bottom, squat jump off bottom in streamline & dolphin kick fast until suit is out of water
    -- I was in 12 foot depth

    50 EZ

    5 x 75 w/fins
    1st 25 = dolphin kick down to bottom of pool @ 12.5 w/kick board, squat jump, and fast flutter kick to the wall
    2nd 25 = shooter on back
    -- not so easy right after the first 25
    3rd 25 = EZ DAB
    25 EZ

    18 x 25:
    6 x 25 power breast pull w/buoy
    6 x burst doggy paddle drill + cruise
    6 x burst backstroke spin drill + cruise

    100 EZ

    Total: 3900



    Didn't really use the pace clock much today. No need to really when you're doing drills. I dug out my monofin again. I hadn't used it for awhile because it hurt the top part of my right foot. It didn't bother it too much today, except toward the end of the 30 x 25 shooters.

    My shoulders and upper back are a bit sore from yesterday's med ball slamming. It seems so easy at the time, but you can pay for it later if you overdo. Think I'm going to hit the foam roller tonight. Hopefully, yoga + team practice tomorrow.

    Strapless sculling:

    -- definitely going to give this a whirl

    Band kicking:

    -- also interesting

    Saw a weird sight at the pool today -- someone running along the bottom of the pool in the deep end with a weight. Interesting way to do shooters.

    Updated May 4th, 2011 at 06:13 PM by The Fortress

    Swim Workouts
  16. Wed May 4th, 2011 LCM

    by , May 4th, 2011 at 03:09 PM (Ande's Swimming Blog)
    Wed May 4th, 2011

    tooth still hurts, tomorrow I get my right side wisdom teeth removed, I'm not supposed to eat or drink past midnight

    this summer I'm going to train for 50's
    Time to get strong and fast.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 to 8:00 dove in around 6:33ish
    wore b70 jammers
    swam with Mike Nate todd, kellie, & Michael Lovato
    beside jim

    2 rounds of 150 fr 50 double arm bk 150 fr 50 k

    Main SET:

    4 x 300 fr on 3:15 skipped a 100 in 2nd one

    6 x 50 on 1:00 16 strong strokes fl

    4 x 200 fr on 2:50 skipped a 50 in 3rd one
    went 2:27 on 4th

    6 x 50 on 1:00 16 strong strokes bk

    4 x 100 fr on 1:25 went 1:10 on #4

    6 x 50 on 1:00 16 strong strokes br

    assigned 600
    did 4 x 50 fr desc
    went 29 on # 4

    next meets

    Jul 22 - 24, 2011
    2011 South Central Zone Long Course Championship
    Shenandoah (Houston), TX

    August 3 - 6, 2011
    2011 USMS Summer Nationals LCM
    Auburn University, Auburn, AL
    Swim Workouts
  17. Wed 5/4 - Solo swim

    by , May 4th, 2011 at 02:59 PM (Dan's hobby/obsession)
    Marathon/schmarathon -- I felt like swimming some 200's today and working on some breaststroke. I guess it's reading all the reports from Nationals - I'm finding it very difficult to transition to low-yardage workouts to just maintain my stroke.

    Warm up:
    500 swim - every 4th length backstroke
    10 x 50 kick 1-8 @ 1:00 alt free/fly, 9 & 10 breaststroke @ 1:10
    5x100 pull w/ arm paddles, odds free @ 1:30, evens Breaststroke @ 2:00
    500 breaststroke - 100 no fins/200 fins/ 200 no fins -- I'm starting to get the hang of the breaststroke fins and I think my timing & kick are improving.

    Main sets:
    10x25 @ :30 alt. back/breast
    3x50 @ 1:00 ba, br, free
    3x200 @ 2:40 (2:20 - 2:25)
    8x25 @ :30 alt. back/breast
    4x50 @ 1:00 alt back/ breast
    3x200 @ 2:30 (2:20 - 2:25)
    6x25 @ :30 alt. back/ breast
    5x50 @ 1:00 back/breast/back/breast/free
    200 for time - 2:13 .... Yep, I broke the pattern. I was going to take a shot at 2:20's, but after dragging myself to the wall at the end of the last round, I decided I'd just try to swim a strong 200 to end the day. Although it wasn't as fast as I had hoped, I felt strong and was able to finish with a good kick.

    300 cool down

    4,900 SCY -- 1hr 25min

    Updated May 4th, 2011 at 03:00 PM by larsoda (add yardage & time)

    Swim Workouts
  18. IM Day

    by , May 4th, 2011 at 02:56 PM (Year Three: The Road Back)
    Going into today's workout, I had already decided to do heavy fins and concentrate on keeping my stroke good - rather than getting too tired and having my stroke get totally screwed up. So... I had my fins on for the kick set, as well as the fly & back portions of the main set. I did take them off for the breaststroke/free rounds. Here's what I did:

    400 Warm-Up
    6 x 100 Kick on 2:15
    6 sets:
    - 1 x 100 Drill Cycle on 2:20 (fly, back, breast, fly, back, free)
    - 1 x 100 Stroke on 2:00 (fly, back, breast, fly, back, free)
    - 4 x 25 Stroke on :40 (same rotation as above)
    400 Cool-Down
    Total Yards - 3200

    After the longer days on Monday and Tuesday swimming, combined with the drylands on both days, I decided not to do any drylands today and simply let my body rest a bit. Tomorrow is scheduled for both swimming (roughly 3500yds - with half of that being a happy kick-fest; should be fun) and dryland.

    Now, I'm in the calm before the storm that will be the rest of the day. Between picking up kids from sports to rock climbing practices to doctor's appointments, once the afternoon really gets underway, it won't stop for quite a while. I'm trying to take advantage of the few minutes between when I got home from work and when the youngest will get off the bus. Even then, I'm not quite sure what to expect. My youngest apparently was in a "collision" during recess and is foregoing tennis practice because of an aching head. I guess if anything's actually wrong, it's a good thing she already is seeing the doctor tonight, eh?

    Enjoy your afternoons and happy swimming!
    Swim Workouts
  19. Wednesday, May 4, 2011 5:00am

    by , May 4th, 2011 at 10:44 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Free Pull
    100 Kick
    200 Fly Drill

    4 x 150 Free w/ training fins @ 2:15
    (50 Swim drag legs/ 50 Kick Fast/ 50 Swim w/ Fast Kick)

    100 Free

    4 x 125 Free @ 1:45 (held 1:23s and felt good)

    200 IM

    5 x 100 Free @ 1:15 (first one 1:02, others 1:04s)

    100 EZ
    2800 Yards

    I'm feeling really good in the water now with the yardage back up to normal. Let's return to Nationals and repeat all the swims again, I'm sure I'll have a much better result.
  20. 7th day... no power :(

    by , May 4th, 2011 at 09:51 AM (Pete's swim blog)
    It's been a whole week now. This is the hard part because 95% of the county has power... even parts that were hit by the tornado have power now. Everyone keeps saying "I'm sure you will have power soon." That's easy to say when you've had a hot water and heating/cooling for the last 3 days. I try to keep it all in perspective. Could be a lot worse and they are trying to make me feel better. Sometimes it feels like the power company has it in for us. But, we did lose power long before anyone else and there is likely damage to our substation that wasn't easily fixed. There's a decent chance we will be back on line today sometime... maybe.

    Nothing improves a bad day like a good swim. We did lots of 100s today. Descended them. I did OK but struggled at times. Here's the workout:


    400 Warm up

    2 times through
    * 100 free - 1:30
    * 100 free - 1:25
    * 100 free - 1:20
    * 100 free - 1:15
    Not too bad... good warmup for what was to come.

    100 Easy

    2 times through
    * 100 free - 1:25
    * 100 free - 1:20
    * 100 free - 1:15
    * 100 free - 1:10
    Much harder. I missed the 1:10 by a couple seconds and could never recover completely. Finished 10 seconds off the pace.

    100 Easy

    100 free - 1:10
    100 free - 1:15
    100 free - 1:20
    100 free - 1:25
    100 free - 1:25
    100 free - 1:20
    100 free - 1:15
    100 free - 1:10

    Dave suggested we try it this way so that we had a little more time to recover for the last 1:10. Made the first 1:10, missed the first 1:15 and 1:20 but caught up at the 1:25s. Finished with two solid 1:15s.

    12 x 50 - 1:00 IM Order Kick/Swim

    100 Cool down

    (3700 Total)
    Swim Workouts