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Swim Workouts

  1. FAST FRIDAY the 13th, Jul 13th, 2012

    by , July 13th, 2012 at 10:12 AM (Ande's Swimming Blog)
    FAST FRIDAY the 13th, Jul 13th, 2012

    ZONES are 28 days away
    I plan to lift weights later today

    Whitney Coached
    LCM main pool
    6:00 7:30
    swam with Larry
    Beside Tyler, Chris, Larry, Dale, Chris, & Ned

    Warm Up (LCM)
    20 min choice
    went 1100
    easy free

    Main Set (LCM)

    5 x 100 fr on 2:30
    went 1:09's

    300 easy

    5 x 100 k on 3:00
    1) dove 100 sdk & fl k on side
    2) dove 100 SDK & fl k on side
    3) missed
    4) 100 flutter k with board 1:32
    5) 100 flutter kick with a board 1:29


    300 easy

    5 x 50 fl fast 50 fr easy on 2:30
    30, 29, 29, 30, 28

    200 easy

    5 x 25 fl fast / 25 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  2. 07.13.12 - Friday workout; farewell to Colorado

    by , July 13th, 2012 at 10:08 AM (Pete's swim blog)
    This is my last day of vacation/altitude training. Colorado Springs is a beautiful city and we haven't been short of things to do here. Can't wait to come back one day. CSST Masters has been really welcoming and taken care of my swimming addiction while I've been visiting. Many thanks to them for all they have done for me!

    SCY

    750 Warm up

    8 x 75 - 1:15 (25 non-free, 50 choice)

    4 Times through:
    * 2 x 75 Free - 1:10 Easy
    * 65 Free - 1:10 Hard (Flip turn at flags)
    * 25 Sprint - :30
    4 Times through:
    * 2 x 50 Free - :50 Easy
    * 40 Free - :50 Hard (Flip turn at flags)
    * 25 Sprint - :30
    150 Easy
    Flipping at the flags took some getting used to. The flip isn't so bad but accelerating from a dead stop to hard speed hurts a lot. Plus you have to figure out how to get out of the way of the person behind you. Manged somehow. Fly/free sprints were :14-:15, br sprints were :17-:18.

    4 x 100 Kick
    6 x 150 Pull - 2:00 (did 1:45s)

    150 Cool down

    (4570 Total)
    Categories
    Swim Workouts
  3. Thursday, July 12, 2012 5:45pm at the Y

    by , July 12th, 2012 at 10:42 PM (Fast Food Makes for Fast Swimming!)
    With my son coming down with some kind of big last night (with a 103 degree fever), and continuing into today, we decided that it was probably best to have him skip his swim lesson class today. But someone from the family had to go swim, so I gladly volunteered!

    Warmup:

    5 x 100 Free @ 1:30 (1:15s)
    5 x 100 Free Pull @ 1:30 (1:15s)

    I just sortof trudged through this warmup feeling icky from all the 5 days in a row that I've been swimming this week since last weekend meet on Sunday. I've really gotten used to 3 a week swimming, and already have outdone both that and the yardage, so I'm tired, but its a good tired.

    Main Set:


    5 rounds of:
    • 1 x 150 Free Pull @ 1:50 (went 1:42/1:43s)
    • 1 x 50 Fly @ 1:10 Fast (went :33/:34s)

    2 x 25 Free @ :20
    2 x 50 Free @ :40
    2 x 75 Free @ 1:00
    2 x 100 Free @ 1:20 (1:10/1:08)
    2 x 75 Free @ 1:00 (:54/:52)
    2 x 50 Free @ :40 (:34/:33)
    2 x 25 Free @ :20 (:15s)

    100 EZ


    20 x 25 Kick @ :30
    • 2 Flutter Kick w/ board
    • 2 SDK on back (maybe did 3-4 underwater kicks)
    • repeat 5x to complete 20
    100 EZ

    --------------------
    3500 Yards in 1 hour 2 min.


    For some reason I'm feeling urged to do an 800 IM tomorrow. not sure why?
  4. Thursday, July 12

    by , July 12th, 2012 at 07:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters

    5 x 100 smooth back, no SDK, w/agility paddles & fins @ 1:40
    50 EZ

    4 x 50 burst + cruise @ 1:30
    50 EZ

    1 x 25 AFAP back kick, no SDK, :11
    75 EZ

    1 x 50 breast dolphin @ 100 pace, :29
    150 EZ

    100 scull
    4 x 25 breast pullouts

    Total: 2100


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


    It's that lovely time again when I am feeling fat and out of shape. I normally feel this way the last week of taper, but I was too preoccupied with the ongoing power outage. Now I feel doubly that way since I haven't really broken taper and started working out again. Can't wait. I think I will shift to 3x week maintenance swimming. Part of me wishes I could get in another long course meet in August. But I am really due for a mental break, so it's probably all for the best.

    My Savageman relay buddies have been putting the full court press on me to do the half iron relay again. I am more than relieved to report that Teen Fort offered to do the swim leg. I was dreading the prospect of worrying about another asthama attack mid way. This is the only nice thing she's done for me in ... years maybe. lol She is basically my size, bit smaller, so can use my wetsuit.

    My former training partner has refused to meet me at OakMarr this week. I am terribly worried we have lost him to mountain biking and bombshells.
    Categories
    Swim Workouts
  5. Workout 07/12/12: early am

    by , July 12th, 2012 at 06:31 PM (Maple Syrup with a Side of Chlorine)
    wu: 400 swim/200 kick/300 pull/200 drill/200 im

    Go five times thru:
    200 FR on 2:55
    - neg split by 100
    100 FR on 1:40
    - 50 DPS, :05 sr, 50 sprint (breathe every 7)

    200 loosen and out
    (Tom's masters prac/Martin's Dam/3000 Lcm/65 min)
    ------------------------

    I got into Philly last night around 9:30, and made arrangements with Tom to meet up for a swim. Options were an evening practice today at Ridley High (where I joined him in March), or Martin's Dam, a long course, outdoor pool near Villanova. Either was fine with me, but after I told Tom I'd never swam Lcm, he suggested I get up for 6am practice at Martin. Glad I went
    Click image for larger version. 

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    Well, I got up at 5am and called the valet to get the car before making the 30min drive to Wayne. Got there the same time as Tom, then checked in with the coaches at the pool. I mentioned I was in the area for my daughter's orientation and was excited to swim Lcm for the first time, and they chuckled that we'd be doing a lot today. Paid the drop-in fee and hopped into Tom's lane.

    I modified the warmup a bit: supposed to do a 400im, but I only did a 200im since Tom was already finished up. The main set was tough - the last time I did 200s scm they were on 3:00, but today was able to get in with 10->05 sr. I went third, with three more behind me (I think), and made the 100s with :05 sr, but I could not do the breathe every seven deal.

    By this time, 7am was nearing so I headed over to the far area of the pool to warm down, knowing that I needed to be back into Central Philly by 8:30 to get the kids up and to breakfast. Tom told me to avoid taking 76, so I used the gps and took some back roads into the Drexel area, then across the river to the hotel. Tom and the guys were getting ready to embark on a 1000 pull, and then a crazy distance swim after that. Did I mention that this was the VN team workout, and Tom led it as written? Tom is an animal!

    Spent the rest of the morning at orientation, then spent the afternoon exploring the city - climbed the "Balboa Stairs," then took the long walk through town to Independence Hall. The Inn at Penn has complimentary iPads in the room, so we're relaxing for a bit now before puttering around UPenn tonight. Tomorrow we are going to take a tour of the Eagles's stadium and eat some cheese steak sandwiches before collecting Emma at 3:30 for the five hour ride home. Where is the best place to strap on my feed bag?

    Updated July 12th, 2012 at 10:17 PM by rxleakem

    Categories
    Swim Workouts
  6. Thu Jul 12th, 2012

    by , July 12th, 2012 at 02:54 PM (Ande's Swimming Blog)
    Thu Jul 12th, 2012

    Whitney Coached
    LCM main pool
    6:00 7:30
    swam with Larry
    Beside Tyler, Chris, chris, & Ned

    Warm Up (LCM)
    Missed it

    Main Set (LCM)

    5 x 200 on 3:05 swam it easy to warm up

    Assigned: 4 x 50 desc on 1:00
    Did: 50

    Assigned: 4 x 200 on 3:00
    Did: 4 x 100

    4 x 50 on 1:00

    Assigned 3 x 200 on 2:55
    Did 3 x 100 on 2:55

    4 x 50 k on 1:15, SDKed 15 m

    Assigned 2 x 200 on 2:50
    Did 2 x 100



    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/13/12

    by , July 12th, 2012 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 100 2:00 1:45
    1 X 150 2:45 2:45
    1 X 250 4:45 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    10 X 50 1:10
    swim the odds easy, evens fast.

    8 X 50 kick 1:15
    Second 25 fast
    1 X 100 swim

    1 X 400 7:00 6:20
    1 X 200 4:00 3:20
    3 X 100 2:00 1:50
    Two rounds. Round 1 is IM, intervals left.
    Round 2 is free, intervals right.

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  8. 07.12.12 - Thursday workout

    by , July 12th, 2012 at 11:07 AM (Pete's swim blog)
    Swam solo at community center. Pool temp 86. Should be my last day in this pool. Conditions aren't ideal but I've been grateful to have it available.

    SCY

    400 Warm up

    400 Easy fly
    10 x 100 free - 1:20
    400 Easy Back
    10 x 100 Pull - 1:15
    400 Easy Breast
    10 x 100 Kick - 1:40 (used fins)

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  9. Wednesday, July 11, 2012 5:30pm at the Y

    by , July 11th, 2012 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Swam with the 19 year old former club swimmer in the lap lanes till he got out...then I started to make it interesting.

    Warmup:
    3 x 200 Free @ 3:15 (went 2:20s) not sure why I went so fast ???

    12 x 50 Kick w/ board @ 1:00. This was basically kick 'n chat. Guys can do it too, right?

    100 Swim to warm up the arms again

    20 x 25 @ :30 I did Odds Fly, Evens Free...all FAST

    4 x 100 Free @ 1:30 (held 1:08s)

    --------------
    at this point Jared got out of the pool, so I started searching my database in my head...

    4 x 175 Free Pull w/ paddles @ 2:05 (went 1:55 on the 1st, then 1:59/2:00) 700 in under 8:00!
    That was tough, not sure how many more I could've done solo.
    It's a KNelson set that his club coach seems to adore...though they usually do 54 reps or so every other day!!

    100 very EZ

    2 x 75 Free @ 1:05
    2 x 75 Free @ 1:00
    2 x 75 Free @ :55
    2 x 75 Free @ :50 --the first one I wasn't sure if I made or not...turning at the far wall to see the pace clock. 2nd one I came in under the :50 mark so I was happy.

    made 'em all

    100 EZ
    ----------------------

    3700 Yards
  10. Wed Jul 11th, 2012 Sprint Training Day 1

    by , July 11th, 2012 at 05:20 PM (Ande's Swimming Blog)
    Wed Jul 11th, 2012

    SLEPT in today

    Lifted weights at SMAC

    Whitney Coached
    LCM main pool
    Noon to 1:15
    swam with Dale
    Beside David Alley, Nolan Slesnick, Ned

    Warm Up (LCM)
    did 10 or 12 easy 50's


    Main Set (LCM)

    50 easy
    rest 2:00 50 FL fast when 28

    400 easy

    50 easy
    50 fast fr
    30 from a push

    50 easy
    50 fast fr
    29 from a push

    200 easy

    4 x 50 desc on 5 min

    1) fr 31

    2) fr 30

    3) fr 28

    4) fl 28



    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
  11. Wed., July 11

    by , July 11th, 2012 at 03:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters

    10 x 50 w/agility paddles* & fins @ :20 RI
    odds = free
    evens = back

    * Finis is switching to a small and large size on these paddles instead of just the one size. I like these paddles a lot, so I may order the small when it comes on the market.

    3 x 100 breast dolphin @ 2:00
    -- descend to 200 pace
    50 EZ

    3 x 50 burst + cruise @ 1:30
    100 EZ

    1 x 50 back w/fins @ 100 pace, :25
    100 EZ

    1 x 25 AFAP back shooter w/fins, 9
    125 EZ

    Total: 2200


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

    Did a wee bit of speed work to keep the CNS activated. I was a bit bleary today. Celebrated my birthday last night and was up very late. I still haven't adjusted from the 4:00 am bedtime last Sunday night. My body just likes to stay up late.

    Off to the Divisional Relay Carnival tonight! Hopefully, sitting in the heat for hours will make me tired.
    Categories
    Swim Workouts
  12. Wednesday, July 11 2012

    by , July 11th, 2012 at 02:52 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center.
    • Air temp of 86, pool at 79, 96% water clarity.
    • Partly cloudy skies with humidity at 67%


    *WarmUup*
    1x300 FR
    • as 100 EZ DPS, 200 desc by 50 1-4


    *Set 1*
    1x2000 FR Swim
    • Desc effort by 500, 1-4

    *Set 2*
    1x1000 FR Swim/paddles
    • Increase pace by 200, 1-5


    *Set 3*
    5x200 FR Swim/paddles on 3:00

    Results:
    1. 2:36
    2. 2:34
    3. 2:32
    4. 2:26
    5. 2:24

    EZ 200

    Comments:
    • My daughter said she wanted to finish her Nancy Drew mystery book, so we ended up at FGCU this morning.
    • Swimmig LCM felt really great after only SCY for the last six weeks.
    • I was cruising most of the swimming today, and then had to work 200s #4 & 5 pretty hard because two young ladies from the FGCU College Swim Team were teasing me that I was swimming too slow, and on the last two 200s that I had to swim at their pace! Later I learned that Coach Neil put them up to it! It was hard, but fun to try and stay with them.
    Categories
    Swim Workouts
  13. Wednesday July 11th - AM Swim

    At home with Susan, Aly, and Michael.

    Warm-up (900)
    200 swim
    3 X 100 @ 1:45 25 drill + 25 swim
    4 X 100 @ 1:40 gentle descend

    Set I (800 / 1700)
    3 x 100 @ 1:25 fast flutter kick w/fins
    8 x 25 underwater SDK w/fins @ :45
    3 x 100 @ 1:30 fast dolphin kick w/fins

    Set II (1800 / 3500)
    4 x 75 @ 1:15 free
    6 x 50 @ 1:00 fly/back
    4 x 75 @ 1:10 free
    6 x 50 @ 1:00 back/breast
    4 x 75 @ 1:05 free
    6 x 50 @ 1:00 breast/free

    Set III (600 / 4100)
    3 x 200 @ 2:40 pull w/buoy and paddles

    200 easy

    ** 4300 yards **

    Oh boy, my arms really felt last night's weights. I started out stiff and sore, and while I loosened up somewhat I was dragging through the whole workout.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -07/12/12

    by , July 11th, 2012 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Back in town after a great and successful trip to Omaha.

    LCM
    WARM UP:
    4 X 50 1:00 1:00
    2 X 100 2:00 1:45
    1 X 200 3:45 -
    Two rounds. Round 1 intervals left. 2 right.

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

    1 X 200-50 stroke/50 free- 4:00
    4 X 50-1 of each- 1:15
    Three rounds

    12 X 50 1:15
    odd: easy/perfect
    even: fast

    WARM DOWN: 4 x 50 easy 1:00

    4000 Y/M
    Categories
    Swim Workouts
  15. 07.11.12 - Wednesday workout

    by , July 11th, 2012 at 10:58 AM (Pete's swim blog)
    Swam w/ CSST Masters. Decided to push a little harder since I'm not suffering from that altitude very much anymore. Led the 1:20 pace lane.

    SCY

    600 Swim/200 Kick/200 Pull Warm up

    8 x 75 - 1:10

    500 Free - 6:40 (Chased the 1:15 lane leader and came in at 5:58 - slowed down a good bit after that)
    2 x 300 Free - 4:00
    2 x 150 Free - 2:00
    400 Free - 5:20
    2 x 200 Free - 2:40
    2 x 100 Free - 1:20
    100 Easy

    6 x 75 Kick

    200 Pull - 2:40 (2:20)
    3 x 100 Pull - 1:20 (1:08, 1:07, 1:03)

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  16. Tuesday July 10th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    16 x 50 @ 1:00 25 drill + 25 swim IM order

    8 x 100 @ 2:00 IM

    16 x 25 @ :45 kick IM order

    16 x 50 @ :45 pull with buoy and paddles

    200 easy

    ** 3000 **

    My fly is so pathetic that I usually have to resort to 1-arm before I finish a 25. It was reasonable when I swam as a kid, but after 30-some years of sitting on my butt in front of a computer every day without regular exercise I am not quite as flexible or strong as I once was. Go figure!

    The fly drill/swim in warmup was crappy like usual, but something happened during the 100 IMs and I actually felt good during the fly. WTF! 8 x 25s of fly is nothing to blog about, but it was so unexpected and surprising I decided to make a note of it for future reference. One-time fluke or sign of things to come?
    Categories
    Swim Workouts
  17. Tuesday, July 10, 2012 5:00pm

    by , July 10th, 2012 at 10:44 PM (Fast Food Makes for Fast Swimming!)
    It was suggested to me that I attempt to swim 5 days a week just to build up yardage and maintain endurance for my upcoming longer swims, including the 2 OW events. I'll make the attempt to, but my other days currently fall on the day of my son's swim lessons. If I can time it right though (and I take my swim bag to work), I can leave work and get to the outdoor pool right when the open, get in for about 35-40 minutes, and still get home to get my son to his lessons at the YMCA.


    Swam in the outdoor pool for $3 (normally I swim at the Y with my membership card)
    widths across the LCM pool (25 yards), no lanelines, very wavy OW type feeling in the pool.

    It was fairly crowded in the pool tonight, with 5 lesson groups scattered along the shallow end walls, all 8 lap lanes taken by 1 swimmer per, and another couple lessons in the deep end of the pool.

    My swim:

    2 x 100 Free @ ~:10 rest
    2 x 200 Free @ ~:15 rest
    2 x 300 Free @ ~:20 rest
    2 x 400 Free @ ~:30 rest
    - finished this part about 28/29 minutes into my workout.
    5 x 100 Free @ :15 rest somewhat EZ

    ---------------------
    2500 Yards in under 40 minutes was pretty good. It was nice to get the longer swims in as well. I'm so used to babying myself with my usual 50/75/100/125s repeats. I need the longer stuff now.
  18. Tuesday, July 10

    by , July 10th, 2012 at 05:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    24 x 25 shooters w/MF
    8 back, 8 belly, 8 360 twirling

    6 x 50 fly drill w/MF
    6 x 50 breast dolphin w/MF
    6 x 50 back
    6 x 50 free

    100 EZ

    Total: 2500


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

    Yesterday, I was lazy and did absolutely zilch to further my post-Nats recovery. Today, I made it to the pool for a recovery workout. I didn't feel too bad. In fact, I don't feel nearly as as I usually do after 3 day meets. Perhaps because I only swam 4 events? Plus, I slept much better in Omaha than I did in Greensboro. I'm still feeling a little dazed from my 4:00 am bedtime on Sunday. But on the whole am very upbeat. So much so that I registered myself for a meet next Sunday in MD. Normally, I would never even contemplate such a move. But I think it will be fun. I signed up for 2 events. May only swim one. Jimby may come down to join in. This will be my first outdoor meet since Worlds in 2006. I recall getting hopelessly lost in the 100 back there. I'm not at all worried about my time, so don't care if I have a repeat. Though it would be nice not to go a personal worst.

    Updated July 10th, 2012 at 06:04 PM by The Fortress

    Categories
    Swim Workouts
  19. Workout 07/10/12:

    by , July 10th, 2012 at 01:33 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill/200 Kick

    400 FR Pull with buoy
    10 x 50 on :15 SR
    - 1-4, 6-9 Quarter's Strong
    - 5 + 10 = Breaststroke

    1 x Noah's Ark FR Pull with buoy
    200 loosen and out
    (Solo/Hoosick Falls/2200yds/40 min)
    -----------------------------

    Took a spin on the motorcycle over to HF this morning for adult swim. Not as crowded as last week, which was nice. Beautiful day (bright blue skies with a few high clouds floating by) for an outdoor swim. Nothing too difficult, more or less stetching out due to soreness from last night's pushup swims.

    Took the longer way home and enjoyed the ride. I am on vacation this week and too time to wash and buff both my bike and van. Yesterday I mowed the lawn, did some weedeating, and got the pool into shape. I just remembered my wine experiment in the basement - racked it for the first time, will need to do it probably two more times to get it clear. This afternoon I am going to help my wife with some upgrades to the downstairs bathroom (going to make up some moldings and repair the broken door frame) and probably take a nap or work in the garden. Might do both.
    Categories
    Swim Workouts
  20. 07.10.12 - Tuesday workout

    by , July 10th, 2012 at 12:36 PM (Pete's swim blog)
    Swam solo at the community center outside Colorado Springs. Felt pretty good today as my endurance is returning.

    SCY

    400 Warm up

    4 x 100 - 1:30
    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    100 Easy

    5 x 200 Kick w/ fins - 3:30
    100 Easy

    4 x 100 Pull - 1:25
    3 x 100 Pull - 1:20
    2 x 100 Pull - 1:15
    1 x 100 Pull - 1:10
    100 Easy
    Held 1:08 - 1:10 on all of these

    4 Times through:
    5 x 50 - 1:00 (Fly, Back, Breast, Free, Kick)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts