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Swim Workouts

  1. Friday, Jan. 24

    by , January 25th, 2014 at 12:41 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/snorkel
    4 x 25 shooters w/fins @ :40
    50 EZ

    Man Sets:

    12 x 25 burst + cruise @ 1:00
    8 = kick w/snorkel & alignment board
    4 = SDK
    150 EZ

    1 x attempted 100 AFAP IM
    -- cramped and couldn't swim through it ...
    50 EZ

    8 x 50 IM w/fins @ 100 pace @ 1:30
    odds = fly-back (hold 26)
    evens = breast-free (hold 28)
    -- ouchy set
    200 EZ

    10 x 25 AFAP kick @ 1:0
    -- used snorkel & alignment board
    odds = free
    evens = dolphin
    -- ouchy, this was a mini LP set, so much harder than when I do 25 AFAP + 75 EZ ...
    200 EZ

    3 x
    3 x 50 dolphin kick on back w/fins, hold 28-29 @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ

    -- tried a couple AFAP 25s, but my calves weren't having any of it

    Total: 3150


    Almost forgot to blog this. Off to gym today!
    Swim Workouts
  2. Week 69 - Saturday

    by , January 25th, 2014 at 12:02 PM (After a long rest)
    I woke up and had my normal saturday cup of coffe before practice today. I had a good nights sleep and felt good ahead of practice. Luckily it was a little warmer today so no challenge leaving the house. My father decided to come for a swim with me today which was fun.

    Warm up
    1000 swim with snorkel
    4x50 drill IM order

    Main sets
    6x(2x50 on 35, 100 kick faster than best average time on 2mins, 50 easy on 1min)
    10x75 on 55 swum as 25 back, 50 free(everyone else did these as 75 free)

    Warm down
    100 easy

    Total 3500scy

    I felt really strong and had very easy speed today. I was tempted to do a 100 for time I felt that good(but resisted the temptation). I held 27s on the 50s on 35 and 1.18s on the kick 100s. The 75s were the toughest set today and held 45s. My back has felt good for a few weeks and I felt great today.

    I am also working on my free turns trying to go straight over as opposed to a slight tilt to the right as my feet go over. I noticed this on video that I am skewed on my turns and loose time and tend to circle swim instead of sticking to a straight line when I race. All little things but they add up.

    I am looking forward to signing up for three meets this weekend. If I have time I will do my worlds registration too.
    Swim Workouts
  3. Friday 1/24/14

    Friday 1/24

    AM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:15 cruise 1-2, D3-5
    8x25 @ :30 V.S.
    100 EZ

    8x25 @ :30 FL SMOOTH (ranged 14.0-14.7)
    6x50 @ :50 BK @ 400 PACE (33.5, 34.1, 34.4, 34.4, 34.5, 34.9)
    6x50 @ :50 BR @ 400 PACE (36.9, 36.1, 36.5, 36.6, 36.5, 36.0)
    6x100 @ 1:10 FR
    #1-5 - STRONG (1:03, 1:03, 1:03, 1:03, 1:04)
    #6 - N.S. (31/28 for a :59)
    100 EZ

    300 EZ (flat start odd 75s, running start even 75s)
    4x25 @ :10 rest scull w/ snorkel
    4x25 @ :45 under H2O kick w/ fins
    300 EZ (flat start odd 75s, running start even 75s)

    Total: 4100
    Swim Workouts
  4. Week 69 - Friday

    by , January 24th, 2014 at 10:06 PM (After a long rest)
    I had a great nights sleep last night, but it was really cold by Dallas standards this morning and it was tough forcing myself out of the house. It's the first time I recall where the pool water felt warmer than the air temperature and I was in the pool easily this morning.

    Warm up
    400 free with snorkel
    6 x50 catchup
    8x100 kick on 1.50
    10x50 free on 40

    Main sets
    1x100 on 1.05
    6x100 on 1.25
    2x100 on 1.05
    5x100 on 1.25
    3x100 on 1.05
    4x100 on 1.25
    4x100 on 1.05
    3x100 on 1.25
    5x100 on 1.05
    2x100 on 1.25

    We ran out of time and had to drop the final round
    6x100 on 1.05
    1x100 on 1.25

    Warm down
    100 easy

    Total 5600scy

    This one hurt. The round of 3 on 1.05 was the worst for some reason. We just ran out of time and had to stop before the final round. Despite the pain this one in a sick way felt good to be back in training.

    I also had a lot of thoughts this week about what worked and what did not work the last 4months.


    • Signing up for USAS and racing the kids
    • Not swimming in the evenings except during my taper
    • My overall conditioning has dramatically improved
    • Weight training. I gained 5lbs since spring nationals yet my body fat as measured with calipers went down. This means I added muscle.
    • Motivation. Training with the kids has motivated me to swim and they have a lot of fun which energizes me.

    What did not work

    • My training camp was too close to my taper meet
    • I needed more work on pace work. Broken middle distance swims. We did this the last 3 weeks and I wish we did more of this earlier.
    • My taper did not work. I am fairly sure i did not rest enough for my meet. I swam too much high intensity sets too close to my meet and just never felt fast.
    • I am usually fairly upbeat but I felt very sorry for myself last weekend. I need to work on my mental side of the sport. I also wonder if part of my problem last week was I over thought my races instead of just relaxing and going for it.

    On the fence over
    Someone suggested I am swimming too much yardage. I actually am not sure whether this was a factor. I don't think there is anything wrong with the yardage i have been training, but I do think we ramped it up too close to my taper meet. I have felt strong this entire training cycle and my overall conditioning is very high. I think this will stand me in a great position for long course. I think we need to adjust the effort approaching and during the taper. I plan on discussing my thoughts with my coach next week.
    Swim Workouts
  5. Last Long Swim Day

    Today was the last of our planned long swim days to prepare for the One Hour Postal Swim. We hope to have one long swim a month down the road (maybe starting in March) to prepare for the Chesapeake Bay Swim, among other open water swims some members of our Masters club are planning for this summer. I had high hopes for myself today after enjoying a really good post practice long swim last week. However, due to a couple of "game-changers," I opted for a different goal. My original plan was to swim for 45 minutes and see how I did. Game Changer number one was that I started to come down with a cold this week, and while I've been diligently taking my Zicam for the past two days, I must admit to not being 100 percent. The great news is that I've been taking Zicam and felt good enough to be able to swim today. Game Changer number two was the killer workout Sue had for us today. Whew! It was a 3900 yard day, with the main set that looked like this: 4X 100 on 1:40 & 200 on 3:30 (Work the 100s); Then do a 100 or 200 easy followed by 4X 100 on 2:00 & 200 on 3:15 (Work the 200s). So, needless to say, I had a lot less left in the tank for the post-practice long swim than I did last week. However, since I am always competing with myself, I had to at least swim the same number of yards as last week's all time (practice) high. So, I set out to swim a 1000 and see how I felt after that. I did it and felt pretty tired. I was able to get the additional yardage in for the 5300 yard grand total, which is great. I didn't know what to expect, but am pretty happy. Not as happy as last week, mind you, but happy. Next week we will be doing the One Hour Postal Swim! Hopefully, I'll be in form for it. Happy Friday! ~AngieKozBlogs
  6. Friday, January 24, 2013 6:40-7:30am

    by , January 24th, 2014 at 03:21 PM (Fast Food Makes for Fast Swimming!)
    This morning was a bit rough. Probably a combo of swimming two days in a row (quite rare these days), lack of sleep from work till 11:00pm, bedtime about 1:00am, working "two jobs" with my house and normal work...and trying to work out in the pool. I just wonder how that onslaught of events coming up in a month is going to feel. :OUCHY!!!!:


    1000 Free - first 500 was very sluggish, but began feeling better on the 2nd half and built it pretty strong by the end.

    10 x 50 Flutter Kick w/ board @ 1:00

    4 x 75 Free @ 1:15
    4 x 75 Free @ 1:10
    4 x 75 Free @ 1:05
    4 x 75 Free @ 1:00
    4 x 75 Free @ :55
    I held them all around :55 or so, cruising mainly, until the final four, when I dropped down to get 2-3 seconds of rest on the :55s.

    100 EZ backsomething...

    3100 Yards
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/27/2013

    by , January 24th, 2014 at 02:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds, round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:00
    Four rounds.
    75's: back
    50's: breast
    25's: free

    3 X 100 1:40 1:30 1:20
    4 X 50 :40 :45 :50
    Pull three rounds.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Trying to use my legs more when I swim

    by , January 24th, 2014 at 08:54 AM (Mixing it up this year)
    Today I had Jerry next to me and there is something about this that makes me just push more than I would normally push in warm up. I have to keep up or.... It is just the competitor in me.

    Just an added note on the leg front, Since November I have added a 30 minute brisk walk every Monday-Friday during lunch to help lose weight and thin my legs. I am now ready to move down a size in cloths, even though the weight has remained the same lately. I know putting on more muscle...

    500 free pushed hard on this draggin legs as usual
    500 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy descend 2:48, 2:48, 2:45, 2:41, 2:36
    5x100@1:45 free w/snorkle held 1:35's goal to maintain a strong steady kick and not drag legs as I normally do.

    500 free kick w/zoomers moderate pace
    8x50@:55 free maintain steady kick
    100 free EZ drag legs as usual

    Total 3500 yards
    Swim Workouts
  9. Thursday 1/23/14

    Thursday 1/23

    PM only SCY

    300 swim w/ paddles + fins + snorkel
    8x25 @ :10 rest scull w/ snorkel
    6x50 @ 1:00 360 FL kick/drill by 25 w/ fins

    15:00 of drag racing w/ fins (did a combo of dead starts, flip turn starts and open turn starts)

    8x25 @ :45 w/ fins
    2 - under H2O kick
    2 - FAST swim (did FR and wasn't slower than 9.9)
    4x50 @ 1:00 drill
    4x75 @ 1:10 FAST inside ALL flags! (actually caught my time on a couple and wasn't slower than :45)

    400 EZ

    Total: 4200
    Swim Workouts
  10. Week 69 - Monday to Thursday

    by , January 23rd, 2014 at 10:54 PM (After a long rest)
    Its been a very busy week both work and home life. I have been swimming this week after my meet at the weekend. I am anxious to move on from the meet and i am ready to refocus on my yearly goal and move on to the next phase of my training and competing. I wanted to register for worlds this week but have been too busy.. Here is a summary of the weeks workouts.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main set
    10x200 on 2.50
    10x50 kick on 1min
    8x100 on 1.10 with snorkel

    Warm down
    100 easy

    Total 4100scy

    I was stiff today and a little tired.

    4x(3 x 100 on 1:20 descend 1-3
    1 x 200 on 3:30 kick
    1 x 300 on 4:00 swum as 3x(25 drill 75 swim)
    8 x 50 on :35 free)
    Total 4,800scy

    I was tired today. Nothing special at all in this workout other than I made it.

    Warm up
    400 free with snorkel
    6x50 catchup on 1 min
    10x 2 turn 50s from middle of pool on 1 min working on coming off turns on back.

    Main set
    8x150 on 1.45 swum as 100 free, 50 back
    10x100 kick with fins on 1.30 alternating back and free
    2x(100 on 1min, 100 on 2min)

    Warm down
    200 easy

    Total 4000scy

    I felt good today. The 150s I was holding 1.35-1.37s and felt strong. The kick I was going 58s on the back and 1.02s on the free kick. The last set of 100s I cruised 55s on the two fast ones.

    1 x 1000 on 12:00 free
    4x(4 x 50 on :35 free, 2 x 100 on 1:05 free)
    3x(4 x 75 on 1:20 kick, 2 x 50 on :40 back)
    3 x 400 on 5:00 work turns


    I felt pretty good on the fast free set. I held 30s on the 50s and 1.01s on the 100s.

    I registed to do the 1650 in a USAS meet in Feb and will be competing at the DAM Masters meet at SMU the day after. I have not decided what events I wil swim yet. I am also going to discuss whether to do a drop taper at the end of March for the South Central Zone meet. I don't think I can do Spring Nationals even if I wanted to at this point due to several work commitments, but you never know.
    Swim Workouts
  11. Thursday, Jan. 23

    by , January 23rd, 2014 at 06:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/paddles & snorkel
    6 x 25 kick w/snorkel & alignment board
    6 x 25 shooter w/fins
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    -- 4 right side, 4 from blocks
    100 EZ

    1 x 25 AFAP from the blocks + 75 EZ

    1 x 50 AFAP backstroke from the blocks
    -- cramped and couldn't finish
    150 EZ

    1 x 50 AFAP fly-back fromm the blocks on the top, 28
    200 EZ

    4 x 75 IM (fly/back/breast w/fins @ 100 pace + 125 EZ)
    -- went 42, 42, 41, 41
    50 EZ

    5 x w/bungee cord & fins, cruise out to resistance
    1 = backstroke kick, hold, :30 cruise back
    2 = breast, 10 strong pulls, cruise back
    3 = free, 20 strong pulls, cruise back
    4 = backstroke, 20 strong pulls, cruise back
    5 = dolphin kick on back, hold :30
    100 EZ

    Total: 3050


    Hadn't used the bungee cordz for awhile. They pack a punch!

    Looking ahead to meets, I'm planning to swim in:

    1. Albatross meet, 3/15 need to sign up
    -- I think I'm going to enter 50 back, 50 breast, 100 IM and 50 fly and swim 3 of those.

    2. I may do a meet in Columbus on March 29 to get some events in before Zones, possibly 100 breast/100 back/100 free.

    3. Colonies Zones, 4/5-6: I've even persuaded some people from my masters team to come down.
    Swim Workouts
  12. Thursday, January 23, 2014 8:45-9:50am

    by , January 23rd, 2014 at 05:10 PM (Fast Food Makes for Fast Swimming!)
    This morning at the Y (or possibly as early as early January), the YMCA changed their start time for the water aerobics class to 8:30-9:30am (rather than 8-9am) with still the 1 lap lane available while they bounce around in the other 5. I got there today, assuming that the 4 lanes would be available in a few minutes, but found out otherwise. Luckily there was only one other elderly lady in the lane, so I was able to split with her, and did some nice easy swimming which is what my body needed. Once the lanes opened up, I went for it.


    500 Free
    500 Free Pull

    Kick Set w/ board:
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :50 also...I wasn't going to make :45

    200 EZ swimming

    At this point I helped them move the lanelines back across and then found a lane for:

    2 x 125 Free Pull @ 1:40
    2 x 100 Free Pull @ 1:20
    2 x 75 Free Pull @ 1:00
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    About 1:00 rest...maybe a hair over...

    2 x 125 (100 Free/25 Fly) @ 1:40
    2 x 100 (75 Free/25 Fly) @ 1:20
    2 x 75 (50 Free/25 Fly) @ 1:00
    2 x 50 (25 Free/25 Fly) @ :40
    2 x 25 Fly @ :20

    100 EZ and gone

    3800 Yards

    In other news...our house rebuilding is coming along nicely. The beam is now up and secure in the living room, and everything is cleaned up, so now it feels more like home again, rather than a construction site. Next we'll be getting back to the upstairs bathroom, where this whole thing started over 2 months ago!!

    Some pics of the process:

    My daughter took this picture of me when I was ripping out the sheetrock in the upstairs bathroom wall. I guess I'm losing my hair!
    Click image for larger version. 

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    My father, the brains of the operation, jacking up a temporary beam in the 2nd floor to hold the roof.
    Click image for larger version. 

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    One of the many treasures found in the flooring and ceilings of the house. This is a Seattle Times paper from 1925. We found many complete papers from Seattle and Wenatchee from 1925 and 1926. And bidders???? We take cash money.
    Click image for larger version. 

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    A view looking through the 2nd floor bathroom into the lower bathroom and laundry areas below.
    Click image for larger version. 

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    The completed beam in the living room area...with my dad's friend Rick saying Hi!
    Click image for larger version. 

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  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/24/2013

    by , January 23rd, 2014 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    4 X 75 1:30 1:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick--25 moderate/25 fast-- 1:15

    1 X 50 easy free 1:00
    1 X 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast
    Round 4: 100 is IM, 50 your choice(no free)

    6 X 100 1:30
    10 X 50 :40
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Workout 01/23/14: morning

    by , January 23rd, 2014 at 10:27 AM (Maple Syrup with a Side of Chlorine)
    Feeling tired following all that fly yesterday, but otherwise ok. Easy swim this morning...

    200 fr/200 bk/400 Shark Swim/200 IM drill

    10 x 50 on :50
    - odds perfect free
    - evens fast im order

    100 kick
    200 loosen and out
    (Solo/Rec/1800 yds/35 min)

    Planning to go to Chapel at the college then spend time tiling before getting kids after school. Class number two tonight.
    Swim Workouts
  15. Sprint day, I really need to get the body moving faster

    by , January 23rd, 2014 at 08:39 AM (Mixing it up this year)
    I just didn't feel fast but I was trying! The more I do it the better I will get. I think Tuesdays and Thursdays will be either stroke or sprint days since Monday, Wednesday and Friday I typically have to share lane space now that the SCAD is back in the water.

    This was an old Leslie Livingston workout. I have some of her workouts now on my laminated index cards. Easy to keep on deck and reuse.

    500 free
    500 free kick w/zoomers
    4x25@:40 odds free build to fast evens EZ
    4x25@:45 kick odds build to fast evens EZ
    4x25 drag race from mid pool AFAP to wall then EZ to mid pool
    50 EZ
    8x25@:45 Burst & cruise free
    2x50@1:00 free EZ
    4x(25 AFAP + 50 EZ)@2:00 1 each stroke w/fins took fins off for first 50 of breast
    3x50@1:00 free EZ
    4x(37.5 AFAP +112.5)@3:00 free #1-3 free #4 AFAP was fly
    300 Free EZ

    Total 3000 yards
    Swim Workouts
  16. Wednesday 1/22/14

    Wednesday 1/22

    PM only SCY

    5x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25

    4x under H2O returns
    100 EZ

    6x100 @ 1:15 D1-3, 4-6 to FAST w/ paddles
    4x75 @ 1:15 last 25 FAST w/ fins

    100 EZ

    4x25 @ :15 rest scull
    10x25 @ :25 FR kick w/ board
    4x25 @ :15 rest scull
    200 @ 3:30 FAST FR kick w/ board (2:55, 2:53)

    400 EZ

    Total: 6000

    Except for one fast 100 where I lost a paddle, I basically held 1:03-1:04, 59-1:00, and :54-55 on each set of 3 100s. I definitely feel like a truck ran over me after yesterday's practice
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/23/2013

    by , January 22nd, 2014 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40

    1 X 500 kick

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Pull two rounds.
    Round 1 intervals left, 2 right.

    4 X 200 IM 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Workout 01/22/14: noon

    by , January 22nd, 2014 at 02:49 PM (Maple Syrup with a Side of Chlorine)
    Well, I've made good on my gridge with James thanks to my beloved Pat's getting bounced from the Superbowl hunt:

    200 Fr/200 Bk/200 IM drill/400 Shark Swim warmup

    200 Perfect Stroke FR with AP
    6 x 125 on 1:50 (fast first and last 25, cruise the middle)
    100 social kick (we'll, I talked myself up for what was next ...)

    1000 FLY, done as:
    10 x 50 on :50 (got 7-8 sec rest on all), right into
    20 x 25 on :30 (went :15 on the last one )

    200 float and out
    (Solo/Rec/3250 yds/75 min)

    With temps struggling to get on the postive side of zero today (it was -7 when I went to the pool at 11:30), the crowds were away. Probably due to dead batteries. The pool emptied out so I launched into the set, since part of the gridge was to do it with the next practice. I did DPS fly and was happy to see #10 on the 50's, knowing that the little extra rest on the 25's would be very welcome. It was

    Off to watch the boys and girls team's play bball this afternoon, then relaxing for the rest of the night. Now, where is that ibuprofen ...
    Swim Workouts
  19. Burn baby Burn those thigh muscles

    by , January 22nd, 2014 at 08:48 AM (Mixing it up this year)
    Luckly Julie and I are skilled at just splitting the lane. If we had to circle I would have been running over her and others.

    Today I also did my leg set that really does burn my thighs. Burn baby burn.

    500 free
    500 free kick w/zoomers

    10x100@1:30 Free w/paddles & bouy went 1:25, 1:25, 1:25, 1:25, 1:24, 1:24, 1:23, 1:22, 1:22, 1:19
    10x50@1:00 free kick on back w/zoomers went 45, 45, 47, 47, 46, 46, 46, 46, 46, 46

    500 free w/snorkle as alt 100 swim/100 drill
    500 free kick w/zoomers by this time my arms and legs were both fried

    Total 3500 yards
    Swim Workouts
  20. Tuesday 1/21/14

    Tuesday 1/21

    PM only SCY

    Question: What happens when only 14 people show up to practice on Monday afternoon?
    Answer: The following practice...

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    14x400 I.M.
    2 @ :20 rest kick/drill by 50
    12 @ 5:00 AE MAKE

    400 EZ

    Total: 7000

    slowest 400 I.M. - 4:58 (there were quite a few of these)
    fastest 400 I.M. - 4:40 (the last one)

    I believe the lingo the kids use these days is "FML".

    Updated January 21st, 2014 at 11:21 PM by Calvin S

    Swim Workouts