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Swim Workouts

  1. Workout 1/12/12: Show us the way before it's too late

    by , January 12th, 2012 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK/200 IM drill
    4 x 50 kick on :60

    Main set:
    4 x 50 FR on :45
    4 x 100 FR Pull with buoy on 1:20
    3 x 50 IMO (no free) on :45
    3 x 100 FR Pull with buoy on 1:20
    2 x 50 IMO (no BR/FR) on :45
    2 x 100 FR Pull with buoy on 1:20
    1 x 50 Fly :45
    1 x 100 FR Pull with buoy on 1:20 (went 1:06)

    50 ez
    100 IM for time (1:11.75)

    1 Noah's Ark Pull with buoy

    50 ez
    100 IM for time (1:12.46)

    200 various w/d
    (3300 yds, 60 min)
    ------------------

    I am happy to report that we, too, received some snow last night into this morning. I can't really call it snow, more of a one inch layer of slush all around as the precipitation turned from freezing rain to sleet to snow. Two hour school delay this morning, which I was happy with (I took the extra sleep). Had a filling at the dentist this afternoon before gathering a child from school from school - he is a lap swimmer in the morning, and I went to high school with his sons.

    My shoulders are feeling a bit tight today in the water, probably from practice yesterday with the kids (but maybe a tad from shoveling). I wanted to try [ame="http://www.usms.org/forums/showpost.php?p=257971&postcount=1"]Fort's Lactate Production Dropdown Super Set[/ame] but was already to tired, plus I needed to get in some 100 IM's (just 97 more for the year). I'll keep that one for next week.

    Water was warm yet again (they have settled on high 84, low 85 for the winter), so that didn't help to perk me up too much. I have done this workout in the past (save the IM's), and tightened up the intervals to base+5 on the 50's and base+0 on the pulling 100's (held them all around 1:08).

    Not much more to report from the water. Looks like the meet next weekend might not happen if more people don't sign up (I am really just doing 50's so it is not a big deal). I am going to make a push with our local workout group to hit the Simon's Rock meet in early March - it is ~90 minute drive and recognized, so the non-USMS (all but 3 of us) folks can try out a real meet - I am thinking I can get 4 or 5 more people interested to try it.

    Have a great weekend everyone.
    Categories
    Swim Workouts
  2. Thursday, January 12, 2012 5:00am

    by , January 12th, 2012 at 07:59 PM (Fast Food Makes for Fast Swimming!)
    I got this set from Tall Paul's workout list in the forums. AZTIMM also did the same set the other day, since he swim's with Paul's group.

    Warmup/Main:

    2 x 100 Free @ 1:30 warmup
    2 x 50 Free @ :50 warmup
    1 x 600 Free Pull cruise @ 8:00 (went 7:10)
    1 x 100 Kick w/ board @ 2:00
    :20 rest to the TOP

    2 x 100 Free @ 1:20 (1:07s)
    2 x 50 Free @ :50
    1 x 500 Free Pull "work it" @ 6:00 (went 5:28)
    1 x 100 Kick w/ board @ 2:00
    :40 rest to the TOP

    2 x 100 Free @ 1:15 (1:06s)
    2 x 50 Free @ :45
    1 x 400 Free Pull "work it" @ 5:00 (went 4:22)
    1 x 100 Kick w/ board @ 2:00
    1:00 rest to TOP

    2 x 100 Free @ 1:10 (1:06s)
    2 x 50 Free @ :45
    1 x 300 IM FAST @ 4:00 (went 3:41) Very nice!
    1 x 200 Kick w/ board EZ

    --------------------
    3400 Yards

    I really enjoyed this set. It gives the right amount of pain with pleasure.

    ============================

    As far as my son...we're still in the hospital. He was fine all day long, and then had two more seizures this afternoon around 2:45-3:00, just of the "small" variety. Not too bad, and he's waking up and being more normal afterwards as well which is a plus. The doctor will be coming over after the clinic closes...so we'll just have to wait and see what happens. I wonder if I can postpone my house payment this month since I'm not even living in my house!!
  3. Mixed Speed Play, Thursday, Jan. 12

    by , January 12th, 2012 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    6 x 25 shooters w/fins @ :35
    6 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    6 x 25: power kick to 15 meter on belly + over kick free, no breath, to wall @ 1:00
    50 EZ

    6 x 25: 15 m "floating" shooter @ 1:00-1:15
    -- float at 15 meter mark, explode into fast shooter to wall, cruise back to 15 m mark
    100 EZ

    6 x (25 "barge" kick w/fins + 50 EZ)
    -- "barge" kick = hold kick board horizontally with hands and keep underwater and kick
    50 EZ

    6 x 25 free w/parachute & paddles @ 1:15
    50 EZ

    4 x 25 back shooter w/parachute & fins @ 1:25
    -- parachute broke on #5 . tried to tie it, but it wouldn't hold
    50 EZ

    6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- went low to mid 10s
    -- might have done 7, lost track as I was wondering if the noodler in my lane was ever going to leave so I could do fast 50s
    50 EZ

    2 x (50 AFAP fly w/fins + 150 EZ)
    -- went 23 lows
    50 EZ

    Total: 3800

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

    Did a longish speed workout today. Had a good chunk of time and took plenty of rest. The mix of different things made it very fun!

    Read a couple interesting USAS links by email:

    The Secret to a Good Kick, which has a video comparing flutter kicks:
    http://www.usaswimming.org/ViewNewsA...=4065&mid=8975.

    Best Barbell Exercise:
    http://www.usaswimming.org/ViewNewsA...=4071&mid=8712

    I also read this snippet about working on your SDK. So true!

    "We are frequently asked for dolphin kick training tips and ideas to improve under waters. We have found that the keys to a strong dolphin kick are core and leg strength, ankle flexibility, and executing quick, snappy kicks that finish all the way through the toes. Based on these keys, we recommend using both vertical kicking and a monofin to improve dolphin kicking.
    Doing sets with a monofin will not only build strength in the appropriate core and leg muscles needed for dolphin kick, but it will also improve ankle flexibility. The key with using a monofin is to start slow and build up to larger sets as the swimmer becomes stronger.

    Sample Monofin Set:
    8 x 25 @ 1:30 all out kick for time"
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -01/13/12

    by , January 12th, 2012 at 02:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    2 X 100 kick 2:15
    8 x 25 sprint kick :45
    1 X 100 swim

    3 X 100 IM 1:40
    4 X 50-1 of each- 1:00
    8 X 25 fast-2 of each- :40
    Two rounds with a break between rounds.

    1 X 1000
    With fins(it's been a tough week).
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  5. Thu Jan 12th, 2012 LCM

    by , January 12th, 2012 at 01:09 PM (Ande's Swimming Blog)
    Thu Jan 12th, 2012 LCM

    Swam Wed at noon LCM, did 2k
    missed AM practice because I had an
    8:15 am Drs appointment to get a pea sized lump on my right forearm checked. She said she thinks it's a cyst or a Lipoma. I have an appointment next Wed to talk about getting it removed.

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:43
    wore Speedo endurance jammer
    trained with James, Tyler, Todd & Ned
    beside Larry

    Warm Up
    assigned 800
    did 200

    Main Set

    went 3rd, behind Todd & Tyler
    instructions were to swim at 80% effort and make the interval
    4 x 200 fr on 2:40 right into
    4 x 150 fr on 2:00 right into
    4 x 100 fr on 1:20 right into
    4 x 050 fr on 0:40
    Made it, barely, pretty tough set

    assigned: 1200 with fins
    did 1,000 no fins

    got out early,
    missed out on the next set
    pretty sure I couldn't make it.
    2 x 200 fr on 2:30 right into
    2 x 150 fr on 1:55 right into
    2 x 100 fr on 1:15 right into
    2 x 050 fr on 0:40


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


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

    Updated January 12th, 2012 at 01:17 PM by ande

    Categories
    Swim Workouts
  6. 01.12.12 - Thursday workout

    by , January 12th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave, Dave and Teresa. Water temp still 86 . Very hard to shed off waste heat. Wore a drag suit for non-timed sets.

    SCY

    500 Warm up
    6 x 50 - :45

    8 Times through
    * 100 Free - 1:10
    * 50 Kick - 1:10
    * 50 hard pull - :50
    * 50 easy pull - :50
    100 Easy
    Started off swimming behind Kent. Held 1:05 to 1:07 w/ the drag suit. A lane opened up so I took it. On the last one, I managed to stay a couple seconds ahead of Kent but he swam the whole 100 on 1:10 fly.

    400 Timed Kick (6:45)
    100 Easy
    Easily my fastest 400 timed kick. No drag suit.

    400 IM on 6:00 or 500 fr on 6:00... at least that's what it said on the sheet. That is until Dave (our sprinter) joked that we should do both timed. Roger took him seriously... thanks Dave!

    500 Free timed (5:59)
    100 Easy
    400 IM timed (5:45)
    The 500 free was kind of disappointing. I started off ok but the heat got to me. Should be able to hold the 1:10s. The 400 IM was ok considering that my goggles flipped inside out on the push-off. Was pretty tired at that point.

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  7. Wednesday, January 11, 2012 5:00am & 5:00pm

    by , January 11th, 2012 at 11:01 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    My son has been doing pretty well at the hospital, and I had finally had a good amount of sleep, so I went in for a little stretch out relaxing swim.

    Warmup:
    400 Free
    200 Kick w/ board
    200 Free Pull
    200 Fly Drill

    10 x 50 Kick w/ board @ 1:00 (:45-:48s)


    20 x 50 Free @ :45
    • 4 swim
    • 4 w/ paddles only
    • 4 w/ paddles & buoy
    • 4 w buoy only (this sucks - my pull isn't too strong alone w/out a kick or paddles)
    • 4 swim
    --------------------
    2500 Yards

    It was a good relaxing swim, but still wiped me out after being out of the water for so long, and having such little sleep to revitalize me over the past 4-5 nights.

    ===========================

    P.M. Workout:

    I decided to take a small page out of PWB's workout log on the forums.

    Warmup:
    200 Free
    100 Kick
    200 IM Drill

    Using a BASE of 1:15/100 (I did this set all pull, since I didn't think my swim would've survived the set today)
    1 x 400 Free Pull @ 4:40 (BASE -:05) (went 4:28)
    2 x 50 Free EZ @ 1:00
    2 x 200 Free Pull @ 2:30 (BASE) (went 2:09/2:08)
    2 x 50 Breast EZ @ 1:00
    4 x 100 Free Pull @ 1:20 (BASE + :05) (went 1:01/1:02/1:02/1:02)
    2 x 50 Back EZ @ 1:00
    **Cramped in the arch of my foot pushing off the last backstroke turn...then when I pulled my leg up to stretch my foot, my frickin' quad cramped!! That's a first time for me...I had to think about which way to stretch it! Ouchy.
    Took a few minutes, then completed the set:
    8 x 50 Free Pull @ :45 (Base/2 + :7.5) (went mostly :30/:31s, with a few :32s)
    2 x 50 Free EZ @ 1:00

    1 x 100 Breast Kick w/ board EZ
    ------------------------
    2600 Yards

    5100 Yards for the day

    =================================

    My son is doing okay in the hospital still. He had another "minor" seizure tonight...a stiffening of the arms & legs & face, eyes wide staring, but no shaking...just an intense flexing action for less than a minute. The medications have been increased slightly earlier this morning, and we will continue watching over him here and praying for the best of course. His school teacher came by earlier today, and he was very happy to see her. She said all the kids miss him a lot, and want him back in school. Soon he'll be there, for now, this is the best place for him.
  8. January 11, 2012

    Warm-up (1100)
    400 swim
    300 kick, flutter/dolphin/back by 100
    400 pull

    Kick Set (700 set / 1800 total)
    8 x 50 @ 1:00 kick 25 underwater/kick 25 easy back
    12 x 25 @ :30 sprint kick, 1-4 back, 5-8 flutter, 9-12 dolphin

    Main Set (2400 set / 4200 total)
    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 3:05

    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 2:55

    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 2:45

    Wrap-up (400 set / 4600 total)
    8 x 25 @ :40 even 1 breath, odd 0 breath
    200 easy

    *4600 Total*

    ********************************

    The leg cramps started during the fifth 200 and didn't let up, so I only made the interval on the first 200 at 2:45 :-(

    Updated January 11th, 2012 at 10:36 PM by eric.carlson

    Categories
    Swim Workouts
  9. Workout 1/11/12:

    by , January 11th, 2012 at 07:02 PM (Maple Syrup with a Side of Chlorine)
    With the High School team at Rec (scy)

    w/u: 200 Swim/200 Kick/200 Pull + 50 ez

    Tortured the kids with Susan and John's set from yesterday (ala Paul Smith):

    3 x 200's strong - IM first, then free
    #1 @ 3:20, #2 @ 3:10, #3 @ 3:00
    2 x 50's free @ 1:00, :30 rest

    3 x 200's strong - IM first, then free
    #1 @ 3:00, #2 @ 2:50, #3 @ 2:40
    2 x 50's free @ :60, :30 rest

    3 x 200's strong - free (I pulled with buoy)
    all at 2:50
    2 x 50's free @ :60 (I did back)

    50 Ez, then start and turn work (we'll say 200 yards)

    (3000 yards, just under 90 minutes)
    --------------

    The high school team has some fast swimmers, and many more there for the fun of swimming with their friends. One thing both groups have in common is a lack of, shall we say "gumption." I had planned on a set of 10 x 200, but when I saw both slknight and jbs blog about this beauty last night, I knew it would be right.

    The premise was simple - do it all, and if you choose not to swim then do pushups until the next sendoff. I saw many more kids than I would expect doing pushups. We decreased yardage so that making the interval was most important, and went from lanes down to three after the first go through. In the end, of the 48 kids on the team only 4 were eligible to get in on the $10 Subway giftcard that I offered to those who did it all. Scary!

    I certainly didn't want to do those 200 flys (by the way, you Maine-er's rock), so I challenged my lane to start off with IM's. It is a really fun set, and the kids said "I feel like I want to puke - doesn't it hurt you this much, too?" Yup, but I kept pushing the pace during the set - held 2:25's on the frees and 2:40 on the IMs.

    There was another kid that graduated last year from high school that swam at practice today, and he was a good help with starts. The team's coaches were there, and picked up the lanes that dropped out. They really appreciated our assistance (and the fact that I pounded out some yards from the kids). I guess that I had a little better luck than James, which I was happy about - the kids at least paid attention.

    I'll get in another workout tomorrow (I need to log some 100 IM's) before working through the weekend - hope to sneak in a quick swim on Sunday after work if the pool is not too crowded during the family swim time.
    Categories
    Swim Workouts
  10. 01.11.12 - Wednesday workout

    by , January 11th, 2012 at 06:10 PM (Pete's swim blog)
    Woke up to thunder and lightning. Radar confirmed lots of nasty stuff moving through. They probably started at 6:00 or 6:30 but I didn't want to chance it and have to drive 15 minutes there and 15 minutes back for nothing. Decided to go solo today so I started work early and snuck away at 1:00 for a couple hours. Not sure it was worth it. The pool was hot and I just wasn't 100% today. Guess I put more into it when my team is around. Wore a drag suit over my Nike jammer except for the 800 free.

    SCY

    400 Warm up
    6 x 50 - :45
    50 Easy

    800 Free open turns every 200 (2:20, 2:25, 2:25, 2:27)
    50 Easy
    Just couldn't get going at all. Felt like I wasn't grabbing any water.

    4 Times through
    * 200 IM Kick - 5:00
    * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard
    50 Easy
    5:00 was way too much time so I dropped it to 4:30 for #2 and #3. Dropped it to 4:00 for #4. Was consistently making 3:30 with moderate effort. First two iterations I did fly for the stroke. That felt pretty good. Was going :35 on the hard ones. Last two iterations I did breaststroke. Not too bad... did :38-:40 for the hard ones. Happy to be going this fast w/ a drag suit on. Kind of the highlight of the day.

    800 Pull open turns every 200.
    This was worse that the 800 free above. Sure, I had a drag suit on but usually I can pull a lot faster. Just out of gas I guess.

    200 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -01/12/12

    by , January 11th, 2012 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The 5:30 group will be doing a birthday swim:
    52 X 100 on 1:30. I'll post another workout for those who don't want to do the 52 100's.

    SCY
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick-25 mod/25 fast- 1:15
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke-choice- 2:00
    6 X 50 1:00
    Two rounds with a break between.
    50's: 2 fly/2 back/2 breast

    3 X 400 free 5:20
    Negative split all swims ande descend 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  12. Tuesday, January 10th, 2011 no swim for a while :(

    by , January 10th, 2012 at 09:23 PM (Fast Food Makes for Fast Swimming!)
    NOT A SWIM WORKOUT:


    Sorry to all you blog readers that are missing out on my swimming adventures for the past 4-5 days or so.

    I've been in and out of the hospital with my son, Benjamin, who is an epileptic seizure patient. The seizures originally started when he was 2 years old, but were controlled with medication fairly quickly. After a couple years he was taken off the medication by his doctors to see if he was okay without it, and he was...for a while.

    That turned out to be right about 1 year, and as of a week ago, his seizures have returned in full force again. We've spent last Thurs-Sunday in the hospital, back in Monday morning to the ER (and discharged), then back in again Monday late night (and admitted again) where he still is in the hospital. Seizures are still happening, and everything apparently is being done and/or being tested for.

    We may end up eventually over at Seattle Children's Hospital, and if that is the case, I'll try to meet up with That Guy for a little relaxation practice time if possible.

    I just hope that we can find a resolution for all of this soon. As much as I love swimming, I love my children more, and priorities come first.
    I just hope I don't get too fat during this "off season" out of the pool.

    Thank you to all who have already given me support. We'll be just fine in the end.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/12

    by , January 10th, 2012 at 05:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 5 on 1: 5 on :55
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 fast :40
    Choice. Two rounds, short break between rounds.

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  14. Tuesday, Jan. 10

    by , January 10th, 2012 at 05:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    5 x (5 x 50) @ 1:00
    1-5 = single arm fly
    6-10 = backstroke kick
    11-15 = free w/paddles

    Got about 300 yards into my quality aerobic workout and aborted. I was too gassed.

    300 easy

    Total: 1950

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


    Checked my flog and I've worked out 8 days in a row, including 4 high intensity practices. I should have taken a day off. Even my recovery leggings and a good night's sleep did not do the trick. But I did so little today in EN1 that maybe this effectively will constitute a day off. Hoping to do gym + yoga tomorrow.

    Read about an interesting drill the elite MAC sprinters do. Instead of a drag race from mid-pool, they do 2 summersaults and then sprint to the wall with no breath. I may give that a try! I've also ordered a diving brick. I'm going to use it for some foot speed drills. My equipment bag will be extra heavy now.

    Updated January 10th, 2012 at 07:15 PM by The Fortress

    Categories
    Swim Workouts
  15. Tue Jan 10th, 2012 scy

    by , January 10th, 2012 at 11:04 AM (Ande's Swimming Blog)
    Tue Jan 10th, 2012 scy

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler & Mike
    beside Ned, James, & Larry

    Warm Up
    assigned 4 3 2 1
    did 5 or 600

    Main Set

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    100 IM strong went 1:09
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    200 IM strong went 2:24
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    300 IM strong went 3:40
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    400 IM strong went 4:50
    1:00 rest

    8 x 125 on 1:50
    odds 100 IM 25 fl
    evens kick

    assigned: 5 rounds of
    100 fr fast on 1:00
    100 IM mod on 1:30
    did: the set but held 62 - 4 on fr
    50 easy on evens

    100 easy



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  16. 01.10.12 - Tuesday workout

    by , January 10th, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Teresa. Kind of empty today so we all had our own lanes. Pool temp up to 86. Apparently the little old ladies have been complaining that their bath water is too cold. Decided to wear a drag suit all day today. Severly impacted my performance but overall I think it was a good thing. Send-offs weren't too hard to make so I needed to push myself some.

    400 Warm up

    4 Times through
    * 12 x 25 - :40 Easy/Hard 2 stroke/2 kick
    * 400 IM - 6:00 (6:01, 5:55, 5:50, 5:45)
    100 Easy
    First one, my goggles sprung a leak. On my breaststroke pull-outs, they flooded and eventually one side flipped over. Had to stop to clear them. Descended the rest of them but the heat was a killer. Mostly tried to keep Roger from lapping me. He swam a 5:10 on the third one and finally got me.

    100 IM Hard - 1:30 (1:17)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:18)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:19)

    10 x 50 Pull - :50 Easy/Hard (:30-:32)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  17. Workout 1/9/12: Here it comes. There it goes.

    by , January 9th, 2012 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    [ame="http://www.usms.org/forums/showthread.php?p=258064#post258064"]I took pwb's workout #2[/ame] tonight and pared it down a bit to fit with my time in the water:

    w/u:
    200 FR/200 IM (kick/drill)

    Go 3 times through:
    4 x 25 with 10 SR (odd kick, even drill)
    3x 50 on :55 (build, build, fast)
    1 x 100 FR on 1:40 (descend by round)
    - RIMO on 25/50's - skipped free

    2 x 200 on 2:30 (2:24, :26)
    30 sr
    2 x 175 Pull w/ buoy recovery on 2:45 (2:15's)
    3 x 150 on on 1:50 (1:42, :45)
    30 sr
    2 x 125 Pull w/ buoy recovery on 2:00 (1:40's)
    4 x 100 on 1:15 (1:07, :06, :08, :10)
    30 sr
    4 x 50 Pull w/ buoy recovery on :45 (:35's)
    30 sr
    100 IM for time (1:13)

    200 various w/d
    (3800, 70 min)
    --------------

    Well, I was feeling in the mood for another tough swim, without the super fast sprints, so pwb's set fit the bill. I felt good through the warmup, then I really struggled to keep good technique on the long main set - even with lower reps on the fast swims.

    The premise was to swim hard on the odd swims at Base - :05 interval (so expect to get <10 sr), then stretch it out on the pulls. It was neat how the pulls came in around the time for the swim it followed (I hope that is good). I noticed that I was dropping my head too low and not keeping good hip rotation with the swims, so I focused on fixing that.

    I have yet to do a fast 100 IM this year for the challenge with AZTimm, so tossed one in tonight. Then a nice long warmup before the Aqua Zumba class came in. No collisions tonight, so that was a good thing.

    Anywho, I was spent after yesterday still, so a day out of the water tomorrow will be nice. I plan to get in with the high school team on Wednesday for a "who can outlast the old dude" swim - like James mentioned, they are lacking motivation, especially the boys. Hope they can swim more than 1200 in a set without stopping, or the $10 Subway giftcard I plan to give one of the kids who make all of the planned 10 x 200 's will be won by this old man.

    Updated January 9th, 2012 at 11:21 PM by rxleakem

    Categories
    Swim Workouts
  18. Monday, Jan. 9

    by , January 9th, 2012 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    8 x 25 back shooter w/fins @ :35
    50 EZ

    Sprint Kick Sets:

    4 x 25 high kick w/board, feet 6-9 inches out of water @ 1:00
    -- I did this set in part to see what constituted an appropriate interval. The one I originally had in my High Intensity kick workout was too short. This is not easy.

    10 x 50 kick, burst + cruise @ 1:15
    1-5 = burst SDK on back, cruise backstroke
    6-10 = burst SDK on belly, cruise free
    100 EZ

    3 x through:

    5 x 50 kick w/fins @ 1:15
    25 AFAP + 25 EZ
    200 EZ

    Round 1 = flutter kick w/board, high 10-11s
    Round 2 = dolphin kick w/board, high 10s
    Round 3 = dolphin kick w/board, high 10s
    -- cramped some on round 3
    -- I had intended to do some MF 50s, but a noodler joined my lane after round 1. I didn't want to risk her running into my MF, so carried on with the fast 25s.
    -- I was somewhat surprised that I could hold high 10s on this interval. Those are times I usually kick doing 25s @ 3:00.

    6 x 50 free w/paddles @ :10 rest

    Total: 3600

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

    Put on the compression tights immediately after that effort!

    So now that I've posted a two weeks of workouts on the High Intensity Training forum, I have the following thoughts:

    1. I love writing speed and lactate workouts and making them creative. I know Jazz isn't much for creative, but when you're swimming 5 x a week, I think it's necessary to stay fresh.

    2. I'm unsure what to use for warm ups. I tend to do the same one quite often and go very slow for 1000. Warm ups seem very individual.

    3. I have to scratch my head a bit more wrt the quality aerobic workouts. I think that's where I've done most of my poaching in the past.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/12

    by , January 9th, 2012 at 04:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    4 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 3:45
    4 X 50 1:15
    4 X 50 1:15
    Two rounds.
    Swim the first group of 4 50's one of each IM order.
    Swim the second group again IM order but swim the 25 fast/25 moderate.

    1 X 200 free 3:15
    1 X 150 free 3:15
    Four rounds.
    150's: Swim them fast and negative split each one.

    WARM DOWN: 4 X 50 easy 1:00

    5000M
    Categories
    Swim Workouts
  20. January 9, 2012

    Warm-up (1500)
    500 free, 400 kick, 300 pull, 300 drill/free/back/free by 25

    Main Set #1 (2600 set / 4100 total)
    Inspired by a comment in pwb's [ame="http://forums.usms.org/showpost.php?p=257721&postcount=7"]Week starting January 2nd, 2012[/ame]

    2 x 100 @ 1:50, 3 x 100 @ 1:40
    1 x 200 @ 3:00, 3 x 100 @ 1:35
    1 x 200 @ 3:05, 3 x 100 @ 1:30
    1 x 200 @ 3:10, 3 x 100 @ 1:25
    1 x 300 @ 5:00, 2 x 100 @ 1:20
    100 easy

    Main Set #2 (850 set / 4950 total)
    Inspired by a set from [ame="http://forums.usms.org/showpost.php?p=250896&postcount=408"]Tall Paul's 08.19.2011[/ame] workout

    6 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    5 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    4 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    3 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    2 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    100 easy

    50 easy

    *5000 Total*

    ********************************

    The second main set was supposed to be kicking with fins, but I cramped up on the first 25 and no amount of stretching or massaging could keep the cramps away. I should probably keep the kicking early in the workout.

    I thought I could probably make the 100s at 1:25 but not the ones at 1:20, but I put them anyway in to see where I am. I was pleasantly surprised to make both, ~1:15 and ~1:17. Nice surprise!

    Updated January 10th, 2012 at 11:51 AM by eric.carlson

    Categories
    Swim Workouts