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Swim Workouts

  1. Do You Like 100s?

    by , August 4th, 2011 at 12:31 PM (Year Three: The Road Back)
    Today was Happy 100s Day! There is nothing like doing 24 100s (in theory) in a row to really get your morning off right! Here's what we did:

    200 Warm-Up
    1 x 300 Kick
    6 x 100 on 2:00 - odd: fly/back by 50, even: moderate free
    6 x 100 Pull on 1:50
    6 x 75 Free on 1:40
    6 x 100 Free on 1:50
    400 Cool-Down
    Total Meters - 3150

    I was actually feeling pretty sluggish this morning. I'm still trying to figure out my freestyle stroke so my right arm goes in the water correctly, I have a decent catch, and it doesn't throw my left shoulder into protest. Anyhoo....

    I was debating doing the 3rd set of 100's as a kick set, but elected to really focus on a "strong" stroke and swam 75s instead. These actually ended up feeling pretty good! I was pleased, but tired.

    So, for the next set, I again debated kicking or pulling... the only caveat from the coach was that the lane HAD to swim 100s. We could decide what interval we wanted to swim that would give us about 10 seconds rest between 100s. My lane chose 1:50 intervals, which had me coming in with 10-12 seconds rest. Not bad.... Did I mention that I fought through the mental "wanna take it easy" moments and swam the entire last set of 100s freestyle - NO fins and NO pulling?! I was proud of myself!

    All in all, a good morning at the pool! Hope your swims are just as good for you today.

    Swim Workouts
  2. Wednesday, August 3, 2011 6:00pm

    by , August 4th, 2011 at 12:35 AM (Fast Food Makes for Fast Swimming!)

    300 Free
    300 Free Pull (11-12 strokes per length, trying to stretch out)
    400 IM

    10 x 50 Free @ :45 (held :37/:38)

    10 x 50 Free @ :45 (held :35s)

    10 x 50 Fly @ :55 (held :35-:38) got painful near #7-10

    5 x 100 Free Pull @ 1:20 (went 1:12s, just wanted to stretch out after the fly set)

    3000 Yards

    The meet entry just came out for a SCM meet in mid-October in Portland, at the Multnomah Athletic Club. I'm planning on going, but need to check to make sure it doesn't conflict with the October meet in Spokane as well. I'm planning on doing the 1650 Fly there as a tribute to Peony Munger, who is battling her pancreatic cancer now. I'm hoping she'll be able to be there for the swim, but I'll do it either way. She is the one who swims a 1650 Fly every day in practice.

    For the Portland Meet:
    I'll probably do the 200 Free, 200 IM, 200 Breast, 100 Fly, and either the 100IM or 100 Free

    Updated August 4th, 2011 at 12:47 AM by jaadams1

    Swim Workouts , Daily Practices
  3. Wed., August 3

    by , August 3rd, 2011 at 11:09 PM (The FAF AFAP Digest)
    I'm just beat! Had a very long travel day with a lot of walking in airports. My GPS went on the fritz -- never fun for someone like me who has no sense of direction. Finally made it to the pool around 4:00. I saw some friendly faces, swam a 1000 or so, did a couple starts. Ahelee said I "went through the hole.". . Unfortunately, left a towel at the pool and misplaced my pearl earrings. . In general, I fel pretty horrible -- tired and my stomach feels off. I hope it's just travel related or Jimby inspired. Hoping a good nights sleep will do the trick!

    Updated August 3rd, 2011 at 11:30 PM by The Fortress

    Swim Workouts
  4. Tuesday and Wednesday Workouts

    by , August 3rd, 2011 at 03:47 PM (Year Three: The Road Back)
    Life has been crazy these days. I have three girls coming and going - all at the same time - and a job that has gone nuts! Sheesh! It's a good thing I can still find time to get in the water. That's my sanity time right now. So... this will be short and sweet.

    Here's what we did yesterday
    200 Warm-Up
    2 x 250 Free on 4:45
    1 x 250 Free on 4:30
    1 x 225 Free on 4:30
    2 x 250 Kick/Free by 50 on 4:15
    2 x 250 Pull on 4:45
    2 x 250 Kick/Free/Kick/Back/Kick on 4:30
    2 x 225 Pull on 4:15
    400 Cool-Down
    Total Meters - 3525

    I must admit that I was a little disappointed at having to drop a 25 on the second set of 250's. But, my endurance is slowly getting better and I didn't have to cut distance all the time. That was a positive from today. Coach mentioned that my right arm on freestyle is entering the water way past the mid-point of my body. Trying to work on that and losing speed while I concentrate on my hand entry too.

    And today:
    200 Warm-Up
    8 x 50 Free on 1:05
    4 sets:
    - 1 x 50 Catch-Up Drill on 1:05
    - 1 x 50 Catch-Up/Kick by 25 on 1:05
    - 1 x 50 Fast Kick on 1:05
    3 sets (all were on 2:10 interval):
    - 1 x 100 Free broken at 50 for :15
    - 1 x 100 Free broken at 50 for :10
    - 1 x 100 Free broken at 50 for :05
    - 1 x 100 Easy Free
    - 1 x 100 AFAP Free (1:27, 1:25, 1:23)
    350 Cool-Down
    Total Meters - 3050

    I must say that I was pretty pleased that the 100s ALL OUT were that good. I felt pretty nasty from when I jumped in the water and my coach has been trying to fix my freestyle. I've apparently been crossing my right arm in front of my body when my hand enters the water. Whoops! So, I'm trying to keep it out to the side where it supposed to be. However, I don't always feel the water well as yet. I'm sure it will come as I can focus more on the catch and less on the hand entry. Still... 1:23 is pretty good for me, especially when it's at the end of a practice!

    Take care and I'll check in tomorrow.

    Happy swims!
    Swim Workouts
  5. Workout from 8/2/11 - a ladder... kind of

    This is my ladder set. It's not a very good ladder. Some of the rungs are broken.

    200 Swim
    200 Kick
    200 Pull

    7x100 Free
    600 hypoxic, each 100 breathe 3-5-7-9
    500 Kick (25 easy/25 fast, 50 easy/50 fast, 75 easy/75 fast, 100 easy/100 fast)
    4x100 Free
    300 IM
    200 eggbeater
    100 Free

    200 easy

    On the 200 I was just going to do breaststroke kick until I remembered that when I stopped playing water polo this year, my breaststroke really suffered. So I think trying to maintain a good eggbeater helps (and mine needs some work to get back to "good").

    I was pleased that I managed to get faster each set of 100s. I got out of the habit of descending until about a week ago, and I forgot how important that really is.
    Swim Workouts
  6. Workout from 7/31/11 - long course day!

    Most of the good stuff in this workout came from a Tall Paul workout. I just threw in some filler sets.

    200 Swim
    200 Kick
    200 Pull

    12x50 odd stroke, even free

    800 negative split :30 rest
    400 build :20 rest
    200 build :10 rest
    100 fast

    1000 pull w/paddles

    100 easy kick :10 rest
    50 fast kick :15 rest

    200 warmdown
    Swim Workouts
  7. Tuesday, Aug. 2

    by , August 2nd, 2011 at 07:35 PM (The FAF AFAP Digest)

    600 various

    4 x 25 single arm fly

    10 x 25
    odds = shooter
    evens = drill

    1 x 25 burst -- dive from side + fast dolphin kick
    50 drill
    1 x 25 burst -- backstroke start + fast dolphin kick
    50 drill

    1 x fast 25 free + 75 EZ

    1 x burst breast fast hands drill + 75 EZ

    Total: 1450

    ART, 30 min

    Chiro said I was looser than last week, and no inflammation anywhere. I asked about my hips feeling a bit creaky. He said that is a phenomenon he sees in runners that are tapering. I use my hips a ton when dolphin kicking and I kick a lot, so perhaps that explains things. ART takes the place of stretching today. I'll probably do my RC exercises in front of the TV as I did last night.



    Woke up today feeling energized instead of lethargic as I've been for a week. Also felt pretty good in the pool -- much better than yesterday. And I screamed at two inanimate objects today. So I think I'm ready to go! I've only swam at Auburn once, back in Feb 2009. But I had 6 PBs at that meet, helped along by the emergence of the tech suit, I'm sure. Still, good mojo.

    My flight leaves around noon tomorrow. I may drive straight to the pool to get a very short loosen up swim. Not sure if I can get there in time for the 30 minute swim in the comp pool after Wed's events end. Hope so!

    Spoke to Susan Dawson-Cook of Swimmer magazine about meet prep and the difference between short course and long course. I love me some long course 50s, but I have to say short course rocks because of the walls!

    Updated August 2nd, 2011 at 08:05 PM by The Fortress

    Swim Workouts , ART
  8. Tuesday workout

    by , August 2nd, 2011 at 09:17 AM (Pete's swim blog)
    Last day before Nationals. I actually kind of miss the 6000m workouts. I got used to it. I feel kind of lazy tapering. Slept poorly again. I'm too nervous/excited... not sure which. Headed to Auburn tomorrow. Hopefully all will go well.


    600 Br/Free
    200 Pull
    200 Kick

    4 x 50 Dive/sprint - back easy

    (1200m total)
    Swim Workouts
  9. Monday, August 1, 2011 5:30pm

    by , August 1st, 2011 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    Well, this is my last swim as a 33 year old, as tomorrow is the day I came into this world. Not that it'll be any different tomorrow vs. today.

    Meet report from Sunday at the LC Champs meet (USA-S):

    200 Back - NS
    100 Fly - NS
    100 Free - NS

    I was just feeling too crummy after the last 2 weeks of 70+ hours to attempt making the trip down to Pasco, WA for the meet. Had I of gone under good conditions, it looks like I would've ended up in the middle of the B finals in each of my events, with an outside shot of the A final in the 100 Fly. Oh well, the rest was better for me anyway at this point of the summer.


    Monday workout:

    400 Free (4 x 100s :15 rest)
    600 Free Pull (building each 100 till I felt Sun Yang-ish by the end)

    8 x 125 Free @ 1:45
    held 1:24-1:26s on all, with the last at 1:22
    not bad considering the lack of swimming I've been doing lately.
    After this I was basically wiped out though

    200 EZ

    8 x 25 Fly @ :40

    100 EZ
  10. Monday, Aug. 1

    by , August 1st, 2011 at 08:08 PM (The FAF AFAP Digest)

    600 various

    4 x 25 single arm fly

    8 x 25
    odds = easy speed fly
    evens = easy

    8 x 25
    odds = dolphin kick @ 100 pace to 15m + cruise
    evens = drill
    -- Hmm ... On the ones on my belly, 11 solid kicks got me past the 15 m mark. Must have been getting pretty good DPS; makes me wonder what it would be in a tech suit.

    8 x 25 back no SDK

    8 x 25
    odds = free, focusing on breakouts
    evens = breast

    100 EZ

    Total: 1600

    Stretching, 30 minutes



    Rats, no easy speed yet. Felt like lead in the water still, maybe slightly better by the end. Normally this would mess with my mind some, but I am uncharacteristically calm. It does make me somewhat glad that the 2 events I care least about are the first day (50 evil and 100 fly), so I can work out the kinks. I am trying to have no expectations about these events. As Ahelee has said, "enthusiasm plus no expectations = happiness."

    Jimby has given me the following sage advice about how one feels pre-taper meet: "I have come to the conclusion that it doesn't matter AT ALL, in fact, there may even be an inverse correlation (feel bad before, swim better during.) I also have come to conclude that positive thinking (you have to be able to visualize swimming great in order to actually do it) is vastly overrated. None of this matters. It's only evidence of a nervousy mind preparing itself for pain." All this preliminary suffering apparently makes the post-meet relief and happiness all the more compelling.

    I am really really sick of tapering. The last week is just murder.

    My shoulder is still bothering me somewhat. I seem to be tossing and turning at night. Some of it may be due to stopping weights as well -- my shoulders always feel somewhat hinky during taper. Going to try to ice more.

    I'm packing Mini Fort off to rowing camp in the am. The really big job of getting Fort Son ready to pack off to college begins after Nationals.
    Swim Workouts , Yoga
  11. Monday Morning IM

    by , August 1st, 2011 at 01:50 PM (Year Three: The Road Back)
    Whew! Today was kind of a brutal way to start the week. It was an IM-oriented workout written by one of our coaches. After taking yesterday totally off, I was hoping to feel a little better today, but the workout absolutely pushed me. I did, however, do all the ladder going up as stroke (albeit wearing my fins). Here's what we did:

    300 Warm-Up
    1 x 450 Kick on 9:00
    4 x 25 Fly (w/ fins) on :40
    4 x 50 Breast (w/ fins) on 1:10
    4 x 100 Back (w/ fins) on 2:15
    4 x 200 IM (w/ fins) on 4:15
    4 x 100 Pull on 2:10
    4 x 50 Pull on 1:05
    4 x 25 Pull on :35
    300 Cool-Down
    Total Meters - 3250

    To be honest, coming down the ladder was supposed to be IM too, but I elected to do it as a pull set. I'm trying to strengthen both my freestyle pull and my endurance in order to compete in my first ever open water swim the end of the month.

    Getting slammed at work - and at home - right now, but I did want to get the workout out for you - in case you want it. Take my word for it though - it will beat you up!

    Swim Workouts
  12. Taper almost over

    by , August 1st, 2011 at 01:24 PM (Pete's swim blog)
    I'll splash around a bit tomorrow and maybe do some more practice dives. Nothing hard. I'm already having trouble sleeping. Usually that doesn't happen until the night before. Probably a good thing... I'll be so tired by the time Wednesday evening rolls around, I won't be able to avoid some deep sleep.


    1000 Warm up

    3 x 100 down easy free/back build, fast, sprint br

    200 cool down

    Did a couple practice dives and called it a day.

    (1500m total)
    Swim Workouts
  13. Sunday, July 31

    by , July 31st, 2011 at 05:29 PM (The FAF AFAP Digest)

    RC exercises
    30 minutes stretching



    700 various

    10 x 25
    odds = shooters
    evens = drill

    1 x 25 burst dolphin kick on back + 25 EZ
    1 x 25 burst dolphin kick from dive at side + 25 EZ
    50 EZ
    1 x 25 fast back kick
    50 EZ
    1 x 25 back spin drill + cruise
    50 EZ
    1 x 25 fast free
    125 EZ
    1 x 25 burst breast fast hands drill
    75 EZ

    Total: 1500



    Still felt sloggish in the water today. I wish I felt a little lighter. But I think it's a combo of taper + many hours in the heat yesterday at Divisionals and team banquet + out of the pool yesterday + late to bed. I was still feeling sloggish at this time in Dec. and March during tapers. But I am not really feeling insanely jittery from tapering. How come? I'm sure I'll get a jolt of nerves when I start packing. I am worrying some -- worrying about not DQing in the 100 fly, worrying about breast kick, worrying I've overtapered for LCM, worrying that my worst events are day one, etc. But I know from prior experience that I needn't worry about worrying. I have absolutely no worries about the first 15 meters underwater.

    I have heard that Jimby is swimming very well at the LCM meet in Cleveland. It must be due to my lucky socks (which he swiped), see below.

    3 more days!

    Oh, Lil Fort did great at Divisionals with 2 big PBs in the 25 fly and 50 free. She dropped a second in fly -- finally decided she didn't need to breath so much. Which now causes me to worry about how many breaths I should take in my 50 fly ...

    Planning on being a slug the rest of the day. This forced laziness breeds ... well, more laziness.

    Updated July 31st, 2011 at 05:43 PM by The Fortress

    Swim Workouts
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  14. Saturday Workout

    by , July 30th, 2011 at 10:19 PM (Pete's swim blog)
    Worked on dives today. Getting better at surfacing and getting going quicker.


    400 Free
    400 IM Kick down/Drill back
    200 Free
    4 x 100 Pull

    7 x 50 From dive - sprint 25/25 easy

    (1750m total)
    Swim Workouts
  15. Saturday On My Own

    by , July 30th, 2011 at 05:26 PM (Year Three: The Road Back)
    With no lake swim set up for this morning, I elected to swim early on my own instead of waiting for the 10am team practice. What I decided during the night was to re-swim the 30-minute swim we did on Tuesday, as I wasn't really happy with my result. Of course, that's easier decided in a nice, warm bed than in the crisp, not-really-cool water of the YMCA. So, while I had planned to do a warm-up, kick set, then start the 30-minute swim, what I did was actually a bit different. Here's what my workout ended up being:

    400 Warm-Up
    10 x 50 Kick on 1:00
    5 x 50 Drill/Swim Fly on 1:00 (w/ fins)
    5 x 50 Drill/Swim Back on 1:00 (w/ fins)
    1 x 100 Easy Kick
    4 x 50 Drill/Swim Free on 1:00
    3 x 100 Fist Drill/Free by 50 on 2:00
    1 x 2000 Free - did in 30:00.07 (on my watch timer)
    500 Cool-Down
    Total Yards - 4500

    I did many more drill/swims than I had originally intended while talking myself into the long swim. What I ended up deciding was that instead of doing a "30-minute swim", I would swim a straight 2000 yards and see how long it took. I picked 2000 yards because that's what I was hoping to swim (SCY) in 30 minutes. When we did the swim last Tuesday, my 30-minute distance ended up being 1725 LCM. That I hit the wall and turned off my timer at 30:00.07 for my 2000 yards made me pretty happy today. The other thing I noticed is that I had enough energy at the very end (knowing it was the very end) to actually speed up my last 50 - and especially my last 25 into the wall. Happy with that too.

    The other thing that was really obvious is just how many more flip turns are required in SCY than LCM. It seems stupid to say it, but I was not ready for the walls to be there. Guess I've gotten used to doing the LCM set-up. Huh....

    Just received a text that an open water group is swimming tomorrow morning. Sundays are typically my total day off, yet I will admit that I'm tempted to go. Probably won't go.... just not totally sure.

    I was also completely excited to see that the Miami Redfin Masters fall meet is finally up! The pool at Miami University is totally awesome and that meet last year was a great meet for me. I was hoping the date wouldn't conflict with the GRIN Fall Classic - and it DOESN'T!

    Today is definitely a good day!

    Hope yours is going great too. Enjoy your swims!
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/09/11

    by , July 30th, 2011 at 11:12 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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 -

    12 X 50 swim/choice 1:10
    odd; easy even: fast

    8 X 50 kick 1:20
    25 moderate/25 fast

    1 X 400 7:00 6:00
    1 X 200 4:00 3:20
    3 X 100 2:00 -
    Round 1 IM-interval left
    Round 2 free-interval right

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -08/08/11

    by , July 30th, 2011 at 11:09 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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 interval left, 2 right.

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

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

    12 X 50 1:15 choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -08/05/11

    by , July 30th, 2011 at 11:05 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    6 X 100 free 2:00
    3 X 100 kick 2:30
    1 X 100 free 2:00
    4 X 100 IM 2:15
    6 X 50 kick 1:15

    8 X 50 1:10
    2 of each stroke

    4 X 250 IM 5:00
    Rotate 100 of each in IM order through 4 swims.

    2 X 50 free-moderate- 1:00
    1 X 100 free-build- 2:00
    1 X 200 free-fast- 4:00
    Two rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -08/04/11

    by , July 30th, 2011 at 11:02 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    1 X 400 7:00
    3 X 100 1:45
    1 X 300 -

    4 X 100 IM 2:00
    6 X 50 kick 1:15
    3 X 100 IM 2:00
    4 X 50 kick 1:15

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 -
    Three rounds, round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -08/03/11

    by , July 30th, 2011 at 10:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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

    Swim Workouts