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Swim Workouts

  1. Sewickley Swim, Aug. 14

    by , August 14th, 2011 at 10:30 PM (The FAF AFAP Digest)
    I journeyed to Sewickley to work out with Jimby today, but he had a "crick" in his back. We chatted and had a steam and I muddled through the following workout.

    Swim/SCY/Solo:

    Warm up:

    600 various

    7 x 50
    odds = single arm fly
    evens= single arm free

    Steam room, 15 minutes

    Main Sets:

    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast
    3 x 100 flutter kick w/board @ 1:30, fastish
    (1:05-07, not too speedy)
    50 breast
    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast

    50 EZ

    8 x 100 @ 2:00
    25 breast + 25 back + 25 breast + 25 back fast

    50 EZ

    5 x (25 fast + 25 EZ)

    50 EZ

    Total: 3000

    ---------------------------------------------------

    My right shoulder is still really bothering me. And being away with family is not conducive to mega RC exercises. Part of me wants to pack it in for the long course season and cross train next week. And I would have plenty of time to do just that as my Lil Fort is in NY for the next week. But part of me wants to swim at the TC too. I'm driving home tomorrow and will see how it feels then. I would just like it to completely heal freaking soon!
    Categories
    Swim Workouts
  2. Noodler Magnet, Aug. 12

    by , August 12th, 2011 at 09:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    warm up:

    600 various
    10 x 25 shooters on back

    Main Sets:

    10 x 50 fly drill
    1-4 & 6-9 single arm fly
    5 & 8 easy speed fly
    50 EZ

    10 x 50 back drill w/turtles
    -- Love turtles for backstroke, after being indifferent for free. They definitely promote an EVF and a shallower arm pull. Shallower rather than deep works better for me on backstroke.

    10 x 50 breast drill
    1-5 alternate dolphin and whip kick
    6-10 1 pull 2 kick
    50 EZ

    16 x 25 fast dolphin kick w/board and fins @ :30

    50 EZ

    4 x 100 w/paddles @ 2:00
    50 scull + 50 free

    Total: 3300

    -----------------------------------------------------

    I am a noodler magnate. I've been thinking about this phenomenon or awhile. When there is only one person per lane, noodlers and lap swimmers inevitably want to join my lane. Today, someone wanted to jump in my lane with an actual swim noodle around her waist. Seriously? And why me? I can only surmise that the principal reason is that I'm not a continuous lap swimmer, rest on walls frequently and hence can be more easily interrupted and asked to share. After many years of swimming during lap swim hours, I have also observed that women are always asked to share before men -- no matter which sex is asking. I am well used to sharing lanes. But I have to admit to be slightly perturbed when a slow poke with a super wide breaststroke kick who gravitates toward the middle of the lane chooses my lane instead of another slow poke lane. This even happened yesterday to Wolfy and me. Those of you who train with teams have no idea how frustrating this can be sometimes. Today, when I wasn't even sitting on a wall, someone stopped me in the middle of one of my 50 flys. Seriously?

    I did mostly a recovery workout today with a sprint endurance kick set. Then I crawled through absolutely appalling traffic to Pittsburgh. Rush hour apparently starts at 2:00 pm in the DC suburbs on Friday.

    Hoping tomorrow will be more fun. I'm out of the pool and onto roller coasters!
    Categories
    Swim Workouts
  3. Double FAST Fri Aug 12th 2011 scy

    by , August 12th, 2011 at 05:05 PM (Ande's Swimming Blog)
    FAST Fri Aug 12th 2011 scy

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    Tyler Coached
    UT, main pool scy
    noon to 1:15 dove in 12:07
    wore blue camo jammer
    swam with Max & Enrique
    Beside Beth
    (got in the one of 2 lanes that have blocks when the lane lines are east west scy

    WARM UP
    12 min choice

    Main SET: scy

    10 x 100 fr on 6:00 fast for time
    from a dive off the Blocks
    2 heats 2:00 apart
    did them:
    5 SDKs, 50 2 beat kick, 50 6 beat kick
    went:
    54 on #1 ,
    53's on 2 - 8
    skipped 9 and
    52 on #10

    did 100 swim down after most hard 100's
    Categories
    Swim Workouts
  4. FAST Fri Aug 12th 2011 scy

    by , August 12th, 2011 at 04:51 PM (Ande's Swimming Blog)
    FAST Fri Aug 12th 2011 scy

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    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore blue FS PRO jammer
    swam with Todd
    Beside tyler, chris, & Larry

    WARM UP
    20 min choice


    Main SET: scy

    10 x 100 fr on 6:00 fast for time
    from a dive off the side in
    2 heats 2:00 apart
    went: 57 on #1 , 4 56's & 4 55's, &
    53 on #10
    did around 100 swim down after most hard 100
    did most fast 100's: 50 2 beat kick, 50 6 beat kick
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/15/11

    by , August 12th, 2011 at 12:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are back to short course yards starting today

    SCY
    WARMUP:
    2 X 200 3:30
    4 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    1 X 200 Kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:15
    50's: 25 fast/25 easy
    1 X 100 easy swim

    18 X 50 1:00
    #4-8-12-16 are fast
    #17-18 are easy
    All choice

    3 X 300 5:15
    3 X 200 3:30
    3 X 100 1:45
    Within each distance, #1 swim is IM, #2 is 50 stroke/50 free, #3 is free.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  6. Friday, August 12, 2011 5:30am

    by , August 12th, 2011 at 10:53 AM (Fast Food Makes for Fast Swimming!)
    Only 31.5 miles behind my GTD pace to 500 Miles. I'm digging my way out of the hole slowly now. Should be out of the red by around Thanksgiving.


    I didn't have to work early this morning (normally 5am, today 10:30am), so I went over to the Y for an hour and a half swim with a goal to make 5K. I made it, but it was tiring. Good practice for my upcoming 5K OW event in Coeur d'Alene, Idaho in 2 weeks, August 27th.

    Warmup:
    (200 Free, 100 Kick, 300 Pull) x2
    300 IM Drill

    5 x 200 IM @ 3:00

    10 x 50 Kick w/ board @ 1:00

    6 x 150 Free Pull @ 2:00

    8 x 50 (Fly/Free by 25s) @ :50

    500 Kick w/ board (100 flutter/100 breast)

    200 Free EZ and out

    -------------------
    5000 Yards Whew...that was tiring, I haven't done that much in a while.

    In the middle of the 200 IMs, I think after the 3rd one, I looked up and there was a familiar person standing on the deck just watching me swim. I realized it was Peony. She's still going at it in the pool, 1650 Fly and everything, even after a few trips to the Seattle hospital, chemotherapy threatments for her pancreatic cancer. I gave her a big hug. She was so happy to see me. It's really good to see her back in the pool.
  7. Friday workout

    by , August 12th, 2011 at 09:27 AM (Pete's swim blog)
    The 2200 yd set was kind of interesting. I had to pick out parts where I could recover so I could keep going. Did the whole thing on the edge of falling apart but in the end I had enough to finish the last 100 on 1:11. Once we were done, Dave got the idea of swimming a hard 100 fly. I'm doing a triathlon tomorrow so I passed. He finished in 1:14 with a drag suit on. Nice swim Dave!

    SCY

    400 Warm up

    4 times through
    * 25 Kick - :30
    * 50 Fly/Free - :45
    * 75 Kick/Fly/free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30 (made all on 3:00)
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00

    250 Cool Down

    (4500 Total)
    Categories
    Swim Workouts
  8. Thursday, August 11, 2011 4:30pm

    by , August 11th, 2011 at 10:59 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick 45 minutes before heading out to my daughter's soccer practice.

    Warmup:
    100 Free/50 Back/100 Free/50 Back
    100 Kick on back, flutter/dolphin
    200 IM Drill
    300 Free Pull

    12 x 50 Free @ :45

    10 x 100 Free Pull @ 1:15
    #1-4 held 1:07s
    #5 EZ on 2:00
    #6-9 held 1:07s
    #10 dropped the paddles/buoy, went swim all out went a 1:00.

    Cool down in the showers. I'll be back in the morning to go for a 5000+ yard set. No work till later in the day.
    ---------------
    2500 Yards
  9. Gorgeous Day for LCM, Aug. 11

    by , August 11th, 2011 at 06:49 PM (The FAF AFAP Digest)
    LCM @ Rockville:

    Warm up:

    12 x 50 various, broken with Wolfy chats

    Main Sets:
    -- used fins

    4 x 50 burst dolphin + cruise

    5 x 100
    50 free + 50 back kick build

    50 EZ

    5 x (50 easy speed fly + 50 EZ)

    50 EZ

    5 x (50 back @ perceived 100 meter speed + 50 EZ)

    100 scull w/paddles
    100 free w/paddles

    Total: 2600 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    It was an utterly gorgeous day for a drive to MD to swim in Rockville. Bonus: I got to see Wolfy and catch up on life and swimming a bit. His advice: don't "go crazy" before the Terrapin Cup.

    Since I am so unused to swimming outside, it seems difficult to really let 'er rip. I'm always worried about swimming straight, crashing into the slow mo lap swimmers there, crashing into the bottom at the shallow end, or crashing at the end with no backstroke flags. Much mental energy goes into crash avoidance. I also get utterly distracted by the sun and the reflections in the water.

    I did the 50 flys today mostly for psychic benefit. The 50 still seemed very long. The backstroke 50s were much easier. I was mulling over going to hot yoga tonight, but I find myself too tired from that wee workout. Read: out-of-shape-sprinter-from-excessive-tapering. And, besides, I must pack! I'm going to Pittsburgh tomorrow for the weekend. Roller coasters at Kennywood and a swim with Jimby await! Will try to squeeze in RC exercises and stretching tonight.

    My right front shoulder is still bothering me some. I suspect I re-aggravated it with the sprinting at nationals. It would probably appreciate some gentler aerobic work for awhile. Perhaps after the meet.
    Categories
    Swim Workouts
  10. Thu Aug 11th 2011 scy

    by , August 11th, 2011 at 03:16 PM (Ande's Swimming Blog)
    Thu Aug 11th 2011 scy

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    yesterday I wrote
    Monday Whitney started a main set theme and pattern, today was a continuation,
    today was too

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:37
    wore blue FS PRO jammer
    swam Beside Beth tyler, todd, Larry, & Chris

    WARM UP
    assigned 4 3 2 1
    did: 20 x 50


    Main SET: scy

    10 x 100 fr on 1:30 75%

    2:00 break

    8 x 100 fr on 1:25

    2:00 break

    6 x 100 fr on 1:20

    2:00 break

    4 x 100 on 1:15
    did them kick,
    except for #3 where I did 25 k 25 fr
    to get a little rest

    100 fast in heats,
    heat 2 dove off blocks
    did 50 2 beat kick 50 6 beat kick
    went 52

    swam easy 50's for 8 min
    prob did 300
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -08/12/11

    by , August 11th, 2011 at 02:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30 5:00
    3 X 100 2:00 1:45
    Twice. Round 1 intervals left, 2 right.

    1 x 200 kick+ 100 easy swim

    8 X 100 2:00
    odd: IM or stroke
    even: free

    8 X 50 kick 1:20
    1 x 100 easy swim

    1 X 400 6:00 6:00
    4 X 100 1:40 1:30
    Two times. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  12. Thursday Workout

    by , August 11th, 2011 at 09:28 AM (Pete's swim blog)
    Workout hurt today. I'm slowly getting back into grinding out the yards. My IM's have improved significantly probably due to a better fly.

    SCY

    450 Warm up

    8 x 50 Pull - :50 Easy/Hard
    100 Stroke - 2:00
    8 x 50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00
    50 Easy

    8 x 50 Pull - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    50 Easy

    8 x 50 Kick - :50 (did 25k/25stroke)
    100 Stroke - 2:00 (removed drag suit)
    200 IM - 3:00
    300 Free - 4:00
    1:00 Rest
    400 Free - 5:00 (4:55)

    200 Cool Down

    (4350 Total)
    Categories
    Swim Workouts
  13. Wednesday, August 10, 2011 4:30pm

    by , August 10th, 2011 at 09:17 PM (Fast Food Makes for Fast Swimming!)
    Wanted to up the yardage from yesterday, but I didn't want to swim for any longer time, so it was just more intense overall.

    Warmup:
    200 Free
    100 Kick on back
    200 IM Drill
    500 Free Pull

    10x thru:
    1 x 100 IM @ 1:30 (held between 1:15-1:17)
    1 x 50 Free @ :45 (held :33-:34s)

    10 x 50s Fly/Free by 25s @ :50

    400 Free Pull @ 5:00 (went 4:40)
    300 Free Pull @ 3:45 (went 3:28)
    200 Free Pull @ 2:30 (went 2:15)
    100 Free Pull @ 1:15 (went 1:06)

    200 EZ and out
    -----------------
    4200 Yards in 1 hour, 5 min.

    Good news is that I'm feeling stronger in the water. All this swimming and less work is helping me out.
  14. Sarasota Y Sharks Masters 5:30 AM Workout -08/11/11

    by , August 10th, 2011 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30
    2 X 150 2:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 descend :50

    9 X 100 free 1:50
    1/2: moderate
    3/4: build
    5/6: 50 fast/50 easy
    7/8: fast
    #9 is easy

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    IM or Free set your choice:

    1 X 300 IM 5:30
    4 X 50-1 of each- 1:10
    Twice through

    6 X 200 pull 3:00 or 3:30
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    4100/4300M
    Categories
    Swim Workouts
  15. Wed Aug 10th 2011 scy

    by , August 10th, 2011 at 10:32 AM (Ande's Swimming Blog)
    Wed Aug 10th 2011 scy

    Subscribe to Ande's Swimming Blog

    Monday Whitney started a main set theme and pattern, today was a continuation

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:40ish
    wore blue camo jammer
    swam with mike
    Beside tyler, todd, & Chris

    WARM UP
    assigned 4 x 500 stop at 7:10
    did mostly easy 50's


    Main SET: scy

    24 x 100 fr on 1:20
    4 sets of 6 with 2:00 breaks

    Round 1: fly kick no board
    made em
    held under 1:15

    Round 2: fr 80%
    held 5's

    Round 3: 50 fr 50 k
    held 10's & 11's

    Round 4: 95%
    5 from a dive held 1's & 2's
    #6 was in heats,
    heat 2
    went 52 high

    100 easy

    25 SDK fast, roll start, whitney timed
    went 11.11
    Categories
    Swim Workouts
  16. Tue Aug 9th, 2011

    by , August 10th, 2011 at 10:21 AM (Ande's Swimming Blog)
    Tue Aug 9th 2011 scy

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    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:35ish
    wore blue camo training jammer

    WARM UP
    don't remember

    Main SET: scy

    32 x 100 fr on 1:25
    4 sets of 8 with 1:40 break between each

    Round 1: fr 75%

    Round 2: fr 80%

    Round 3: fr 85%

    Round 4: fr 100%
    #8 was in heats,
    heat 2
    went 52

    100 easy
    Categories
    Swim Workouts
  17. Tuesday, August 9, 2011 4:30pm

    by , August 9th, 2011 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    Got in for a quick hour long swim before heading to my daughter's soccer practice. Wanted to see how much I could get done in the hour, so I went semi-intense.

    Warmup:
    100 Free
    stretch
    100 Back
    200 Free Pull
    100 Back Pull
    400 IM Drill

    10 x 100 Free @ 1:25 (first 5 held 1:09s, last 5 or so around 11-12s)

    (1:20 base)
    150 Free Pull @ 2:00
    100 Free Pull @ 1:20
    50 Free Pull @ :40
    50 Free Pull @ :40
    100 Free Pull @ 1:20
    150 Free Pull @ 2:00
    1:00 rest

    (1:15 base)
    150 Free Pull @ 1:52.5
    100 Free Pull @ 1:15
    50 Free Pull @ 37.5
    1:00 rest

    (1:10 base)
    150 Free Swim @ 1:45 (went 1:43)
    100 Free Swim @ 1:10 (went 1:09)
    50 Free Swim @ :35 (went ???) glad it was over

    100 EZ

    12 x 25 @ :30 (odds alt. fly/back)(evens free)

    100 EZ
    ----------------
    3600 Yards in an hour
    Lots more than usual in that timeframe for me.
  18. Tuesday, Aug. 9

    by , August 9th, 2011 at 06:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    20 x 25 shooters
    back, belly, left side, right side, twirling

    3 x (8 x 50 w/fins) @ :45
    :30 between rounds of 8
    1-8 = back, 2 SDK (unnatural!)
    9-18 = flutter kick w/board
    19-24 = back, 2 SDK

    50 EZ

    10 x 50 fly drill @ 1:15

    5 x 50 easy fly @ 1:15

    150 EZ

    Total: 3250

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I'm still not ready for prime yet. It takes me forever to recover from a nationals outing with the travel, meet sleep, racing, adrenaline, etc. Did manage to get in a decent aerobic set where I had to consciously remember not to kick off the wall. Hopefully, I can do something more interesting tomorrow.

    I was planning to go to Rockville, but I got sidetracked by errands. All 3 of my kids have August birthdays and I need to get cracking on procuring the necessary college stuff for Fort Son. He doesn't seem to think he needs a thing! When I texted him to ask if needed X, he said I must have his gender confused. (rolls eyes). I am wondering how often he will actually do laundry ...

    I entered the Terrapin Cup. 200 back for a 100 split on Saturday and 50 fly on Sunday. I'm sure I won't be near my best time in the 100 back, but I'd like to go under 1:18. I'm only going to rest 3 days for this meet. I can't see at this point how more rest will help my 100.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -08/10/11

    by , August 9th, 2011 at 05:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    2 X 100 Kick 2:30
    6 X 50 Kick 1:15
    1 X 100 easy swim

    1 X 100 2:00
    2 X 50 1:15
    Four times through, stroke.
    IM'ers: 1 round of each

    12 X 100 free
    4 on 1:40
    4 on 1:30
    4 on 1:25

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  20. Weather policy rant

    by , August 9th, 2011 at 08:55 AM (Pete's swim blog)
    Woke up to torrential rains, thunder and lighting this morning. Checked the weather radar and it was all moving off to the east fairly quickly. Figured there was a half chance the pool would open even if it was a few minutes late. Sure enough... 30 minute delay. While waiting around, a new storm formed that was passing about 20 miles south of us. Saw some lightning flashes and low distant rumble of thunder but suprisingly, they opened anyway. 5 minutes later, we were kicked out due to lightning. Apparently, the lifeguards weren't paying attention and finally saw it.

    I'm not ranting about the thunderstorms... we are thankful to not experience the droughts in the soutwest. It's the nonsensical weather policies the pool has in place. Technology is to the point where lighning strikes can be pinpointed and thier associated storms easily tracked. Yet lightning 40 miles away that would go unnoticed at noon shuts down the pool in the morning because it is still dark outside. Storms far off to the south and east shut the pool down (even when they are moving away from us) while storms to the north and west get dangerously close because the building blocks lifeguard's view. Enough ranting...

    SCY

    400 Warm up

    Kicked out due to lightning
    Categories
    Swim Workouts