View RSS Feed

Swim Workouts

  1. Tuesday, Sept. 11, 2012 7:00-9:00pm

    by , September 12th, 2012 at 01:48 AM (Fast Food Makes for Fast Swimming!)
    Keep it coming!! Tonight's workout was a good one. Lots of kicking, which I'm getting more used to, and a killer main set that I pushed hard to the end.

    I led the lane for most of tonight's workout.


    500 (25 Back/25 V-Sit Scull/25 Breast (1P, 2K)/25 Free DPS)


    20 x 50 IM Order @ 1:00
    • Flys :31/32s
    • Backs :38s
    • Breasts :39s
    • Frees :31/32s
    24 x 25 Kick w/ fins
    • Odds @ :45 - "Core Kick" which is dolphin kick on your back with arms extended above your head and out of the water
    • Evens @ 1:00 - SDK underwater no breathers
    Main Set:

    5 Rounds of:
    • 200 Free (Descend by rounds) @ 3:30
    • 50 Free FAST @ 1:00
    • 50 Free FAST @ :50 (on interval go back to the 200)
    Awesome Main Set...this is why I do this to myself! And I can't exactly start off any slower 'cause I've got a 15 year old that's close enough behind to keep me honest (though he didn't descend like I did) My 200s were great! Started off here @ 2:16 on the 1st one, and the coach says "Nice job!!, now you get to descend from there! " Well, I made it:
    My 50 FASTs were approx. :30s

    400 EZ (50 Back 8/3/8 Drill, 50 Breast 1P/2K)

    20 x 50 Kick w/ fins & board @ :50
    Odds Flutter/Evens Dolphin
    **cramped on the first one, massaged it out during the 2nd one, and did the remaining 18 without fins all flutter kick and made 'em. Basically a straight 900 kick fast though.

    6 x 25 All Out Non-Free (did Fly) @ :45
    SDK at least to the middle of the pool is the goal on each and race to the wall

    300 EZ and out

    5400 Yards

    Killer day...and if anyone wants to give this a go, be my guest. It works best with a few 15 year olds right on your @$$ the whole way though!
  2. Tuesday, Sept. 11

    by , September 11th, 2012 at 06:10 PM (The FAF AFAP Digest)
    Drylands, 75 min

    rehab exercises, 20 min
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    adductors, 100 x 4 x 8
    leg abductors, 120 x 4 x 8
    explosive leg press, 190 x 4-5 x 10
    hammer curls, 10 lb DBs x 3 x 12 (maybe should have even gone lighter)
    wide grip lat pulldowns, 50 x 2 x 25
    rear delt fly, 55 x 2 x 15
    knee tuck mumps, 10
    squat jumps w/45 lb bar, 2 x 8
    altitude drops, 2 x 5
    extreme angle isometric squat, 4:00 with 5 seconds breaks at the minute

    Swim/SCM/Solo @ Gym Pool:

    1500 easy

    Acupuncture & Cupping, 50 min


    NYT video on exercise for tennis elbow tendinosis:

    Exercises for the biceps and triceps with tennis elbow, including hammer curls,

    Reaction time in sprinting: (article concludes it's more important in running than swimming)

    Aqua Note from Race Club on using a nose clip for backstroke:

    Yoga & swimming:
  3. Tue Sep 11th, 2012

    by , September 11th, 2012 at 04:55 PM (Ande's Swimming Blog)
    Tue Sep 11th, 2012

    Went to bed late, slept late, didn't hear or get up with my alarm,
    going to bed earlier tonight &
    plan to get up at 5:30 tomorrow
    Planned to lift yesterday but needed to go straight home
    plan to lift today

    Exchanged a few emails with Susan Ingraham about a SCM meet she's hosting Sat Dec 1 & Sun Dec 2 at Palo Alto in San Antonio
    That's the one I'm training for now, though I might slip in another meet the week before Thanksgiving.

    since I arrived late yesterday, I came back for noon practice, my 1st fall double, on the 5 x 200 frees on 2:20 Keith said let's hold 2:10's
    I thought "yeah right."
    but I went 2:10, 2:12, 2:11, 2:10, 2:08
    which was a bit of a surprise

    Our schedule is weird, we're at UT this week then back to Mabel Davis, next week

    Whitney coached
    UT Diving Well, was bit warm
    6:30 - 8:00 dove in 7:15 ish
    swam with Mike V, Keith, & Paul
    beside Ned, Sloan,

    Warm up
    missed it

    Main Set

    dove in the 50 after my lane started
    4 x 100 fr on 1:30 desc

    500 FR 90% effort
    went 5:26 kept it smooth didn't really kill it

    100 easy

    5 x 200 on 3:30 done 100k 100 rev IM desc

    250 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    Not sure of the Name yet but it's
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -09/12/20122

    by , September 11th, 2012 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 x 100 swim

    1 X 100 2:00
    1 X 75 1:30
    2 X 50 fast 1:00
    Four rounds choice.
    IM'ers should swim 1 round of each.

    1 X 200 3:00 3:00 3:00
    3 x 100 1:25 1:20 1:15
    Three rounds. Round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy 1:00


    Updated September 12th, 2012 at 05:33 PM by SharksMasters

    Swim Workouts
  5. 09.11.12 - Tuesday workout

    by , September 11th, 2012 at 10:42 AM (Pete's swim blog)
    Swam with Dave, Dave, Keith, Ray and John. Scrimmaged with my U16 soccer team last night. One of my bigger players collided with me. Both of us were going for the ball and neither saw the other one. His shoulder hit square into my chest and I narrowly avoided splitting my lip on his head. My biggest concern was whether or not I had hurt him. Once I realized he was ok, I started thinking I might not be doing so well. Fortunately, I just had the breath knocked out of me and after a couple minutes I shook it off. So, I showed up at practice a little sore this morning and didn't expect to do a whole lot. Turned out to be a pretty good day.


    600 Warm up

    4 x 125 - 1:45 (Made 1:30s)
    100 Easy

    500 Free - 7:30 Dave pushed me pretty hard on this one. Made 6:05 which was a good bit faster than I though I was going.
    2 x 300 Free - 4:30 (3:35, 3:31) Again, Dave was pushing me pretty hard and I was surprised to be closing on the 1:10 pace with a drag suit on.
    100 Easy

    3 x 100 Stroke - 1:45 IM Order, backed off the pace and recovered.
    100 Easy

    Did another round of the above but I pulled out the paddles...
    500 Pull - 7:30 (5:35) Apparently, I was good and warmed up at this point and ready to knock out 100s on a 1:07 pace. First time I've been under 6:00 on a 500 in a while.
    2 x 300 Pull - 4:30 (3:25, 3:17)
    100 Easy

    3 x 100 Stroke - 1:45 IM Order

    250 Kick

    16 x 25 - :40 Down Fast IM Order, back free or fly no breath

    400 IM Easy - Cool down

    (5350 Total)
    Swim Workouts
  6. Monday, Sept. 10, 2012 7:00-9:00pm

    by , September 11th, 2012 at 02:04 AM (Fast Food Makes for Fast Swimming!)
    Well, the head coach came back from the ASCA clinic with lots to tell the team, and his EXPECTATIONS of the group as well. I know he really wants to see improvement out of the kids compared with the year before, and stressed quite a few things:
    • Attention - respect for others, especially the coach, sets will be explained once, you miss it, you'd better figure out what you're doing. Rest between sets will be down to :30 to a minute MAX. More intensity, more effort expected, etc. I like this. I'm sure the kids are slightly scared, but I'm ready to go.
    • Hydration - all swimmers are dehydrated, even if they don't think so. Everyone needs more water throughout the day. Mandatory to bring a water bottle to workout. Next week --> No swim for you!
    • Kicking - we will be doing kicking up the wazoo!! Fins, no fins, kicking with shoes on, kicking in all different sorts of ways. Be ready! Oh $#!+8@LL$ !!! is my thought to that, but I will do it.
    • ...and something else, but I can't remember it now since I'm still working on the first one
    Prior to this meeting the coach told me I didn't have to listen to this, and that I could get in and swim, but I told him that I'm part of the team, and want him to treat me as an equal as the other kids on the team, whether that is good or bad news for me. I told him to get after me if I'm screwing around just like he would with any others. He said, OK, Great!
    Well, that took up about the first half hour of the practice, and after that we got started. Kind of a different workout today, but it was still very tough.


    400 (25 Breast/25 Fly) take 8 fast strokes of each, then free to the wall if needed. Some sort of Coach Salo thing that he got from the clinic.

    8 x 100 Sculling @ 2:15 Alt. 25 sculling out front/25 sculling down past hips...head down the whole time on both

    10 x 100 Kick w/ fins & board @ 1:30
    flutter or dolphin - (did flutter and was 1:08-1:12s)
    Funny here...I was going 5th in the lane (:20 after the leader), and the 4th person was gone by :08 seconds after the leader. The coach caught on to this and hammered the kids about watching the clock and maintaining the :05 sendoffs.

    8 x 25 Sculling Jackknife Drill @ 1:00
    I was one of the only ones who could do this. I think P90X came in handy.
    Sculling hands at waist, going backwards, but with body in pike position like divers - legs straight with feet out of the water. This is hell on your forearms, but I did it better than most.

    8 x 100 Free @ 2:00
    25 8/3/8 Drill (8 Kicks/3 Strokes/8 Kicks)
    25 Breathe every 3
    25 8/3/8
    25 Breathe every 5
    was doing these with added dolphining off walls as well.

    8 x 25 @ 1:30 done in pairs of same stroke, 1 EZEZ, 1 Sprint
    Did Fly/Fly, Back/Back, Breast/Breast, Free/Free
    Focused on maximum distance (15M) + speed off walls

    200 IM
    into another
    200 IM
    400 Free cooldown


    Only 4200 Yards tonight, but pretty intense stuff. I'm beat, but ready for more. I'm excited to work with my new coach, John Pringle. He used to coach on the west side of the mountains in the mid-late 90s/early 2000s, then after a pool closure went back east to somewhere in Boston coaching for a while, and has now returned to the northwest and is really turning around the team in a very positive direction.

    Updated September 11th, 2012 at 02:11 AM by jaadams1

    Swim Workouts , Daily Practices
  7. Monday 9/10/12

    Monday 9/10

    AM LCM and PM SCY

    AM swim:

    500 swim (200 FR, 100 BK, 200FR)
    300 pull w/ buoy + paddles

    5x100 @ :10 rest 25 FL kick on back hands at side/25 FR kick/50 BK swim
    200 BR

    3x100 @ 1:30 aerobic swim (1:15, 1:14, 1:12)
    8x50 @ 1:00 **
    2x100 @ 1:30 aerobic swim (1:13, 1:11)
    6x50 @ 1:00 **

    100 EZ

    Total: 2800

    ** The 50s were supposed to be BR, but my foot was hurting from 2 soccer games on Sunday, so all 50s were a combination of BR swim, BR pull w/ buoy + strapless paddles, and FR swim w/ strapless paddles.

    PM swim:

    500 swim
    600 pull w/ buoy only 100 BK/100 FR

    10x100 @ 2:00 kick w/ board FR

    900 swim (100 fingertip-drag/zipper drill/200 DPS w/ over-kick)

    12x100 @ 1:15 D1-3

    100 EZ

    Total: 4300
    Swim Workouts
  8. Workout 09/10/12:First day back to the Rec

    by , September 10th, 2012 at 10:58 PM (Maple Syrup with a Side of Chlorine)

    Felt great to hop into the pool for this first time since June. The renovations to the pool area look great - they bumped out the western wall along lane one about four feet, revealing new gray tiles o(since they couldn't find leftover beige and orange from the 70's) and a bright whitewashed wall. That means more spectator space! Energy efficient lighting has been added, although just around the perimeter of the pool, so it is a little dark in the center (might be better when sun comes through the new windows on the upper part of the wall). Did I say ?

    So what to do? Since I only swam six times last month, I decided for an easy mile, complete with plenty of breaks throughout.

    3 x 200 swims for w/u
    5 x 100 FR on 1:30
    - 1:03 on the first, then held 1:12's DPS
    5 x 100 BK on 1:30
    - Toned down TG approach: 5 SDK's, max 9 strokes per length
    50 EZ and out
    (Solo/Rec/1650yds/35 min)

    I might suggest that they move the analog clock since the new lighting casts a glare on the bottom half of the clock. I also chatted with one of the age group coaches about splitting costs on a portable clock for the shallow end, we shall see.

    Plan for the rest of the week? Hope to get up early and join the Tri Train before work Wednesday, then meet with GregJS for an OW adventure on Thursday, something on Friday, then Masters practice on Saturday!

    Updated September 10th, 2012 at 11:47 PM by rxleakem

    Swim Workouts
  9. Monday, Sept. 10

    by , September 10th, 2012 at 05:44 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    -- 5 back, 5 belly
    50 EZ

    Main Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    3 x through:
    1 x 25 dive from side, power kick to 15 + cruise 35 @ 1:30
    1 x 50 @ 100 pace @ 1:30
    1 x 50 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:30

    round 1 = fly w/fins (25, 11 flat)
    round 2 = 50 back w/fins (25) & 25 shooter, no fins (12)
    round 3 = 50 evil w/fins (30) & 25 no fins (16)

    1 x 50 AFAP fly w/fins, 23 high, bad push off
    150 EZ

    4 x 25 fast back w/fins @ 100 pace @ :30 (11 highs)
    100 EZ
    4 x 25 fast breast dolphin, no fins @ 100 pace @ :40 (16 high-17 low)
    100 EZ

    8 x 25 w/parachute & fins @ 1:00
    -- 2 flutter kick w/board, 2 dolphin kick w/board, 2 evil pull, 2 free
    100 EZ

    Total: 2800

    ART, 30 min


    Did a slightly modified version of Workout #1 from my HIT forum. [ame=""]U.S. Masters Swimming Discussion Forums[/ame]. Didn't have time for the entire workout. With the generous intervals, it takes awhile to do that sucker. I seemed to have good speed. Still tired from the early Sunday wake up though.

    Glad I had an ART appt scheduled. He worked over my shoulders and elbows. He is going to attempt to get me into a PRP study. (One of the participating doctors is my own PRP guy.) My elbows are a good candidate, and I still feel like I need one more PRP treatment on my left shoulder. Fingers crossed.

    I worked on the palms down recovery some more in breast. I like it. I haven't made a stroke change in a long time, but this one I'm endorsing. I also think it puts less torque on the elbow by keeping the hand position constant.
    Swim Workouts , ART
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/11/20122

    by , September 10th, 2012 at 05:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    3 X 100 1:30
    4 X 50 descend 1:00

    1 X 200 kick + 100 swim

    4 X {3 X 50 1:15
    Choice. Swim 2 fast/1 easy

    16 X 25 :30
    Fast. #4-8-12-16 are easy

    9 X 100 1:50
    Alternate: IM-stroke-free

    5 X 250 pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Monday September 10th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1200)
    8 x 150 @ ?? odds free, evens 50 stroke + 50 drill + 50 free

    Set I (700 / 1900)
    10 x 50 @ 1:15 kick, 1-3 25 dolphin + 25 flutter, 4-6 25 back + 25 flutter, 7-9 25 breast + 25 flutter, 10 AFAP choice (went breast)
    2 x 100 @ 1:45 easy

    Set II (1600 / 3500)
    2 x
    * 2 x 50 @ 1:00
    * 1 x 50 @ :50
    * 1 x 50 @ :40
    * 2 x 100 @ 1:45 recovery
    * 4 x 50 @ :45
    * 2 x 100 @ 1:45 recovery

    Set III (1100/ 4600)
    All pulling with buoy and agility paddles
    1 x 400 @ 6:00 strong
    1 x 200 @ 3:00 strong
    1 x 100 @ 1:45 recovery
    1 x 200 @ 3:00 strong
    1 x 100 @ 1:30 strong
    1 x 100 @ 1:45 recovery

    ** 4600 meters **

    I didn't think I would be able to make the 50s on :40 but I surprised myself. My calves were threatening to cramp by half way through the main set so I used a pull buoy for some of it, which kept them from seizing up.

    Pulling at 1:30 interval, especially at the end of workout, is right at my limit so "strong" meant "make the interval". Which I did, if just barely by the end.
    Swim Workouts
  12. Mon Sep 10th, 2012

    by , September 10th, 2012 at 12:25 PM (Ande's Swimming Blog)
    Mon Sep 8th, 2012

    slept late, didn't set alarm, planned to wake at 5:30 to leave by 5:45 but woke around 6:08

    Plan to lift today

    Sat Sep 8th, 2012
    swam at Mabel Davis, LCM pool warm
    Whitney coached
    trained with Dakota, Ilse, Dick, Paul,
    arrived a little late. left early
    made 10 x 100 LCM on 1:20

    Today Whitney coached
    UT Diving Well, bit warm
    7:30 - 8:00 dove in 7:00 ish
    swam with Mike & tyler
    beside Todd & Marcio, & Larry, Mary, Davo & Val

    Warm up
    missed it

    Main Set

    missed 10 x 50 on :35 4 strong 1 easy

    dove in on 10 x 100 on 1:20 started out in Larry's Lane then moved over with Mike & Tyler

    4 x 25

    5 x 200 on 2:20
    made it

    4 x 25

    assigned 3 rounds of
    swim with fins & or paddles
    50, 100, 150, 200 on 35 base
    I did not use any equiment
    did round 3 kick on 40

    Might double today

    Next Meet:

    Not sure of the Name yet but it's
    Swim Workouts
  13. 09.10.12 - Monday workout

    by , September 10th, 2012 at 10:55 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, John, Kyle, Leah and someone new (didn't really meet her). Didn't play any soccer this weekend. I miss it but I don't miss the stiffness and soreness on Monday mornings. Felt pretty strong today especially with a full day of rest.


    400 Warm up

    8 x 200 IM - 3:00 (#4 was pull)
    100 Easy
    I don't think I've ever done a set with this much IM. Held 2:50s. Took a break on #4 but I didn't really need it. Should have just done them all IM.

    8 x 125 Up/Down Kick - 2:00 (:05) Base stroke was pull. Started 50 Kick/75 pull and finished the set alternating between 100 Kick/25 pull and 125 kick. Kick was mostly br.
    100 Easy

    8 x 75 - 1:15 (Stroke/Kick/Stroke)
    50 Easy

    10 x 50 fly kick

    16 x 25 - :40
    * Down hard stroke IM Order
    * Back no breath (4 free, 4 fly)

    500 Cruise

    50 Cool down

    (5300 Total)

    Updated September 10th, 2012 at 12:51 PM by pmccoy

    Swim Workouts
  14. Sunday, Sept. 9, 2012 1:00-2:30pm at the Y

    by , September 9th, 2012 at 07:48 PM (Fast Food Makes for Fast Swimming!)
    Sunday...yes, that's right...Sunday. There is now lap swim sessions available at the eastside YMCA pool after many many comment cards dropped "anonomously" in different colored pens, using right hand, left hand, kids penmanship, etc. HA just kidding. But I did put one comment card suggesting they think about opening a Sunday session. Well, it worked. Beginning today, and continuing through the spring, they will open a 2 hour block with 3 lap lanes and 3 lanes-worth of public swim (with the diving board in the deep tank as well). The turnout was pretty good. In the 1 1/2 hours I was there, I probably counted 9-10 lap swimmers, and about 30-35 people there for public swim. Not everyone was there at the same time, but it was a good showing for the first Sunday offered. Hopefully they will keep it going.


    My swim

    500 Free (100 Free/25 Back)
    400 Free Pull
    300 Kick w/ board
    200 IM Drill (the fly)
    100 Fly Swim

    Main Set:
    6 x 100 Free @ 1:20 (1:09ish)
    8 x 75 Free @ 1:00 (:53-:55s)
    10 x 50 Free @ :40 (:34-35s)
    12 x 25 Alt. Free/Fly @ :30

    Jared came late today (car problems), and warmed up while I did:
    100 Breast Kick w/ board just to relax my calf muscle that was feeling tense.

    6 x 175 Free Pull @ 2:30 (1:58-2:02s)
    I could've stepped up the interval to have less rest, but why? This was MY workout today, not the coaches, so I'll enjoy my least until tomorrow night.

    150 EZ and out

    4800 Yards

    Not too shabby for a "solo" workout at the Y. I was circle swimming with another guy (Jeff) that usually trys to do 1/2 of the distances of all my workouts/sets, so it kept other lap swimmers from trying to "share" the lane.


    Oh, and with today's workout, I've now eaten up the almost 9 mile deficit I was facing last week in GTD. Isn't it great!!

    My Go The Distance 2012 goal: 500.00 mi. Progress towards goal:

    Congratulations! You are on pace for achieving your goal this year:
    My goal pace: 346.58 miles required as of today to reach my goal by the end of the event
    My actual current pace: 346.91 miles as of today

    Updated September 9th, 2012 at 08:13 PM by jaadams1

    Swim Workouts , Daily Practices
  15. Saturday, Sept. 8, 2012 Lake Chelan Swim Report

    by , September 9th, 2012 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    Not as long as That Guy's report, so maybe it'll get read more.

    I did this OW swim traditional style - FREESTYLE. I knew 5 of the people at the event...That Guy, Dave Radcliff from Oregon, a teammate of mine Casey Hall, who is now a Tri-racer (but still excellent swimmer), and Donald Morovec from Spokane - and older gentleman who is a top notch OW swimmer.

    I lined up for the start alongside Casey and Don...knowing that they'd be the leaders, and honestly not knowing where I'd be in terms of being able to hang with them or not. Don and Casey were both wearing wetsuits, and I was wearing my $20 FINIS legskins that I bought during the closeout sales the final season that the full body suits were still "masters legal". That was my first year of masters.

    I ended up sticking behind Casey about 2-3 bodylengths for the first 1/2 of the race or so, and then had to drop away. He's a phenominal OW swimmer. In the pool, I can beat him, but this wasn't a pool. Don Morovec...the OW god that he is...was so far in front of Casey that he eventually was out of my sight.

    About 10 minutes into the swim, the three of us got stopped by the sheriff's boat and told to stay inside the buoy line. Apparently we'd gotten so far "off track" that they had to come get us. We were sighting off the large trees on the end of the point that we had to go around, but apparently the buoys weren't in the same direct line as the sighting point. Oh well, I just claimed I was following the guy in front of me, and thus talked my way out of the ticket.

    After about 2/3 of the race, I had to stop to clear my goggles more and more frequently, and also it was difficult for me to sight the buoys with the overhead sun. I ended up treading water for a while to get my bearings, and then just put my head down and swam on. I knew I was falling away from Casey, but at this point I wasn't going to try to catch him, I was just worried about getting to the end of the swim.

    I got to the end, and around the final turn buoy to come into the swimming area along the shore. At this point I decided to break into butterfly, and like Mr. Guy, I found the OW fly to not be as bad as one would think. It was also nice to change muscle groups for me. My fly swim was probably 100 yards at the most, but I'll still count it.

    I was 3rd place overall, with a 35 minutes 2 seconds for my time in the 1.5 mile OW swim.
    Don Morovec was first with 32-low minutes, and Casey was second with 33 minutes 20 seconds.
    The amazing Dave Radcliff came in at just over 37 minutes for the 4th place finish, and a woman named Emily from Montana was 5th. She is also the only swimmer to swim the length of Lake Chelan (at 55 miles) which was done last summer in an attempt to raise money for a child with cancer back home.
    That Guy was 9th with his amazing 1.5 mile OW butterfly in 44 minutes.
  16. Saturday Sept 8th - AM Swim

    Warm-up (1400)
    2 x 200
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ 1:00, 25 fist drill + 25 swim
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ :50, descend

    Set I (2400 / 3800)
    Based on a set in Water Rat's August 30, 2012 workout, with seriously modified intervals of course .

    1 x 100 @1:50
    2 x 100 @1:45
    3 x 100 @1:30

    1 x 100 @1:50
    2 x 100 @1:40
    3 x 100 @1:25

    1 x 100 @1:50
    2 x 100 @1:35
    3 x 100 @1:20

    1 x 100 @1:50
    2 x 100 @1:30
    3 x 100 @1:15

    Set II (1200 / 5000)
    6 x 50 @ 1:15 underwater dolphin w/fins, :10 rest at the 50
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull

    Set III (400 / 5400)
    2 x 200 @ 2:50 pull, cool down

    ** 5400 yards **

    Not sure how I though doing weights immediately before swimming would would affect my swimming, but it certainly didn't make me faster. My arms were extremely tight and fatigued during warm-up, but they relaxed by the main set. I was feeling the calf muscle twitches that often precede cramps on the first set of 100s, so I used a pull buoy for most of the rest of the set.

    I originally planned to do the last 3 100s to 1:20 but I managed that fairly easily earlier in the week so I decided to try them on 1:15 even though I don't think I have ever done 100s on 1:15 as an adult. I decided to try to do all 24 100s at the same pace, and I went between 1:12 and 1:14 for all but the 2nd 100 at 1:20, where I finally cramped up and only swam a 75.

    The kicking was also tough. Both of my calves and feet cramped when kicking with the monofin, so I wasn't able to finish the set.

    I wrote a workout of 6000 yards, but my arms were completely gone by the pulling set so I hung it up at 5400.

    I don't think I will plan to do weights before a long workout again any time soon
    Swim Workouts
  17. Friday Sept 7th - AM Swim

    At home with Susan.

    Warm-up (1300)
    1 x 300
    2 x 50 @ 1:00 stroke
    1 x 200 @ 3:20
    2 x 50 @ 1:00 stroke
    6 x 100 @ 1:40

    Set I (2700 / 4000)
    3 x 200 @ 3:15 100 free + 100 IM
    6 x 50 @ :50 SDK on back with monofin

    3 x 200 @ 2:50 swim, descend (went 2:37 .. 2:32)
    6 x 50 dolphin kick w/fins @ 1:10, odd under/over, even over/under

    3 x 200 @ 2:40 pull with buoy and agility paddles, strong (all just above 2:30)
    3 x 100 @ 1:30 dolphin kick with fins, 50 front + 50 on back

    200 easy

    ** 4200 yards **

    Updated September 8th, 2012 at 11:31 PM by eric.carlson

    Swim Workouts
  18. 09.08.12 - Saturday workout

    by , September 8th, 2012 at 03:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Pat, Sally and Mary at HSA. Hurting bad today. Eventually, it quit hurting... that's when I got a bit worried. Pain came back after a fast 200 pull at the end. Looking forward to a day off.


    Warm up:
    300 IM Easy
    200 IM Drill
    300 Free

    300 Kick
    3 x 200 Free - 3:00 (Made 2:30s... barely)
    2 x 100 Kick
    6 x 100 IM - 1:45
    12 x 50 - 1:00 Kick down/choice back

    300 Pull
    3 x 200 IM - 3:30 (#1 IM down/free back, #2 Free down, IM Back, #3 all IM)
    200 Pull (2:08 - Ouch!)
    6 x 100 Free - 1:20
    Not sure how I made these. Before we pushed off, Mary asked, "1:20 or 1:25?" I said 1:20 was good. After 2, I was thinking 1:20 wasn't so good. But all the rests were touch and go and I didn't have time to complain.

    200 Cool down

    (5000 Total)
    Swim Workouts
  19. Friday, Sept. 7, 2012 7:00-9:00pm

    by , September 8th, 2012 at 02:01 AM (Fast Food Makes for Fast Swimming!)
    Back to the grind again. 4 days in a row is a good way to kick off the opening week of the season. At least I haven't missed a practice yet. And onward to my OW race tomorrow at noontime in beautiful Lake Chelan, WA.

    Workout tonight was a good one. Only had 5 in the lane which was nice, though we had a couple who were lagging a little behind and made for interesting lap traffic.


    600 (Alt. 100 Swim/100 Kick w/ board)
    8 x 50 @ 1:00
    • Fly-Back
    • Back-Breast
    • Breast-Free
    • Free-Fly
    6 x 75 @ 1:10
    • Fly-Back-Breast
    • Back-Breast-Free
    • Breast-Free-Fly
    • Free-Fly-Back
    Main Set:

    6 x 500s w/ ~1:00 to 1:30 rest between each (supposed to be :15 - yeah right)
    • #1 - Kick w/ board - 200 Free/100 Breast/200 Free
    • #2 - Swim w/ zoomers - 200 Free/100 Fly/200 Free (went 5:50)
    • #3 - Pull w/ paddles (was on track for 5:40ish, but inhaled a wave about the 425 and had to stop to get the water out)
    • #4 - Swim Free (went 5:45)
    • #5 - Swim Free w/ zoomers (went 5:35)
    • #6 - Swim non Free (went EZ Back/Breast)
    This was some of the best 500s I've ever done in a practice setting, especially that many in a row. I'm getting in shape quick, kinda, my legs are still yelling at me...

    4 x 150 Kick w/ board (desc.) going LIFO (last in, first out)
    My legs were beginning to feel the cramps getting ready...probably should've stopped at this point. Will remember this the next time...

    My mistake:
    Assigned 10 x 25 Dive from blocks, w/ swim EZ back.

    Totaled about 5200 Yards
    • Got up...take your mark...GO!
    • Just as I exploded off the blocks, my left calf was at me. It knotted up so fiercely that I wanted to cry, and was able to hold back the cussing. Had this been a masters practice, something probably would've flown out my mouth.
    • The pain was intense! I was able to kinda sorta get it to ease up, and gently swam down about 150 yards or so, but it's still tender now an hour later. I've taken plenty of advil afterward, and have been drinking plenty all day long and during the workout.
    • Coach says it's most likely just from the increased workload I've placed on my body. I'm not one to back down from a workout either, and increasing from 3 days a week at an hour each time, to the every day 2 hour practices has got to me.
    • Oh well...I'll be ready for the next one next week, but for now, I need to get ready for about 4 hours of OT in the morning, then heading up north an hour to Lake Chelan for the 1.5 mile OW swim. That Guy will be there as well. We'll probably have a pretty good swim together, but it won't be pretty at the end...'cause it'll be on!! It's a friendly race, but there's no friends in racin'!!
  20. Friday, Sept. 8

    by , September 7th, 2012 at 07:30 PM (The FAF AFAP Digest)

    600 various
    12 x 25 DPK shooters w/fins @ :40
    4 x 25 burst + cruise @ 1:00
    50 EZ
    6 x (25 up tempo free + 25 EZ) @ 1:30
    100 EZ

    Total: 1450

    Acupuncture, 40 min

    Rehab & Stretching, 30 min


    Just did a short little workout today. And that was really all I had time for anyway.

    Waiting for Jimby to arrive. There are 90 swimmers signed up for the NBAC meet -- not too bad for this time of year. Psych sheets:

    Can anyone tell me if it hurts to go off the blocks with tennis elbow? I didn't seem to have much difficulty diving from the side last Tuesday. Last time I was in the acute stage of tennis elbow, I had no meet in sight for 2 1/2 months.

    I tried a few lengths of doing breaststroke recovery with palms down as Salo suggested at the World ASCA clinic. Seemed pretty natural to me. I'll keep working on that, though I'm not doing much evil right now.
    Swim Workouts