View RSS Feed

All Blog Entries

  1. Week 34 - Friday

    by , May 24th, 2013 at 08:10 AM (After a long rest)
    It's been a very long week at work and pretty stressful and as a result I have been waking up throughout the night. This morning I got up before the alarm went off and felt tired. This feeling continued throughout the workout. Not super bad just tired.

    Warm up
    400 free with snorkel
    6x50 alternaTing catchup and finger drag drill on 50
    10x50 free on 45 getting heart rate up
    100 easy

    Main set
    3x(100 kick with fins on 1.30, 200 free with fins on 2.30, 2x50 free fast on 1.30 with fins)
    100 easy
    400 free breathing every 5
    200 fast on 3.30
    100 fast on 2mins
    100 fast on 2mins
    50 fast on 1min

    Total 3550Meters
    Categories
    Swim Workouts
  2. The Friday Flyer Revisits

    by , May 24th, 2013 at 07:26 AM (Mixing it up this year)
    Today was a fly day. I haven't done one in a while so now was the time. I was lucky I was able to finish my set before being joined by Mr. Fins who jumped in infront of me. (Guy who has big fins and just kicks under water coming up for air every once in a while)

    500 free
    500 free kick w/zoomers

    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 4:13, 3:58, 3:48, 3:42, 3:31

    4x50@:15RI fly scull drill w/zoomers & snorkle
    6x50@:15RI free 15m kickouts w/zoomers
    200 breast kick
    300 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  3. Thursday, May 23, 2013 7:00-9:00pm

    by , May 24th, 2013 at 12:52 AM (Fast Food Makes for Fast Swimming!)
    Coach Darcy tonight...John has been back east at his older son's graduation from the Coast Guard Academy. I guess that V.P. Biden was there as part of the ceremony as well, to shake hands and hand things out to the graduates.

    Warmup:

    6 x 150 - Alt 150 Free/150 Kick w/ board @ :15 rest
    6 x 75 Free Pull @ :20 rest (I went @ 1:10, holding :50s)
    7 x 50 Choice Drill/Swim by 25s @ 1:10 (it was 6, but we had to the #1 over again)
    (1700/1700)

    Main Set:

    100 Free @ 1:30 (cruised 1:10)
    200 Free @ 3:00 (cruised 2:25ish)
    300 Free @ 4:30 (increased pace 3:30)
    400 Free @ 6:00 (go go go pace 4:31)
    500 Free @ 7:30 (neg. split but EZ 5:55)
    1:00 extra rest
    500 IM @ 8:30 (went 6:30)
    400 IM @ 6:30 (go go go pace - went 5:05) - about :30 slower than my Indy Nats time.
    300 IM @ 5:00 (relaxed, went 4:00)
    200 IM @ 3:30 (went 2:30)
    100 IM @ 1:45 (sprinted it, went 1:05)
    (3000/4700)

    200 EZ
    (200/4900)

    4 x Dive 25s & swim back again
    (200/5100)

    Got out a bit early to have ice cream that was brought by one of the kid's parents for his birthday. I didn't object.


    We're also going to be swimming in the outdoor LCM pool starting tomorrow evening, weather permitting of course. It's been good and rainy around here lately, but rain won't stop us, only lighting, and that's probably not going to happen. It'll be a nice change to swim in the big pool, but I honestly can't wait for September to return.
  4. Thursday, May 23

    by , May 23rd, 2013 at 04:37 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up: (1200)

    500 various
    100 scull
    4 x (30 shooter + 20 EZ kick) w/fins @ 1:15
    6 x 50 smooth DPS free w/agility paddles @ 1:00
    2 x 50 torque drill w/agility paddles
    100 EZ

    Main Sets:

    5 x 30 burst SDK + cruise @ 1:15
    50 EZ
    5 x 30 burst + cruise @ 1:15
    100 EZ

    1 x 50 fly w/fins @ 100 pace (28 high-29 flat)
    150 EZ
    2 x (50 AFAP fly w/fins + 150 EZ)
    -- 26 high (went past 15), 27
    -- tried to do with only 3 breaths
    1 x 50 AFAP breast w/fins + 150 EZ (31)

    4 x 25 scull + 25 free w/agility paddles
    50 EZ

    Total: 2800


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

    I tried to proceed a little more cautiously in long course today. One day last week I did 7 fast 50s. That's too much for me first week in. Only time for a a quick SCY workout tomorrow and then I'm out of town for 2 days, which will be 2 off days.

    I am ever so slightly disturbed that I am ranked higher this year in 100 breast than 100 fly ... despite PRing in fly. (KP and Jill Hernandez laid down fast 100s flys this year.) I guess no one likes breaststroke. :-)
    Categories
    Swim Workouts
  5. Thursday, May 23, 2013

    by , May 23rd, 2013 at 03:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 71, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    Dryland bands
    1200 FR Swim as;
    2(200 Steady, 100 Strong, 100 Steady, 100 Fast, 50 Steady, 50 Fast)

    *Set 1*
    12x100 FR on 2:00 w/agility paddles-snorkel odd#-smooth, even#-fast
    *1)1:21 2)1:15
    *3)1:20 4)1:12
    *5)1:22 6)1:11
    *7)1:21 8)1:11
    *9)1:21 10)1:10
    *11)1:20 12)1:09
    ---200 BK Swim
    ---200 FR Swim @SPL-28

    *Set 2*
    12x50 FR on 1:00 odd# @39/40, even# @>:35
    *1)40 2)34
    *3)39 4)34
    *5)39 6)34
    *7)40 8)33
    *9)40 10)33
    *11)39 12)33

    Warm Down
    800 FR Smooth SPL 26-28
    Dryland bands

    Comments
    I achieved my goal to swim FR with ABPT (as best possible technique) throughout the workout including during the quality effort swimming. I descended the fast 100s down to about 90% effort and the fast 50s to 85%. After the warm down got out of the pool with some energy to spare.

    Today is the last day of school in Lee County, FL until August 8. With my kids home, family traveling and all kinds of different activities happening each week, once again it will be my challenge to keep my swim training consistent. However this time, my wife and I did some planning ahead, so hopefully it will work out better than last summer.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/2013

    by , May 23rd, 2013 at 02:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long and smooth
    5-8: descend to fast

    3 X 200 free 3:20
    Negative split

    8 X 50 kick 1:10--5-8: 25 fast/25 easy
    1 X 100 swim

    6 X 50 build choice 1:15

    LCM

    3X {start-turn-finish

    1 X 50 blocks
    5 X 50 warm down
    Categories
    Swim Workouts
  7. 05.23.13 - Thursday workout

    by , May 23rd, 2013 at 11:11 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave, Andrey and Carlile. Shorter sprint stuff today. Probably not enough rest to call it a sprint workout but we had more rest than usual.

    600 Warm up

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - 1:00 From Dive
    4 x 75 - 1:15 Convert Free->Stroke (fly)
    25 Easy kick

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - From Dive, Relay
    4 x 75 - 1:10 Convert Free->Stroke (bk)
    25 Easy kick

    3 x 75 - 1:30 1st 25 kick fly
    8 x 50 IM Order - 1:00 From Dive
    4 x 75 - 1:05 Convert Free->Stroke (br)
    25 Easy kick

    125 Easy
    6 x 50 Free - :45 from Dive
    25 Easy
    These were tough. 2nd one was fine. Third one, I was hurting dragging myself out of the pool. By the last one, I was so lightheaded, I wasn't sure which lane I was diving into.

    10 x 50 Kick w/ fins - 1:00 Odds underwater sdk down, easy back; evens IM Order
    100 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  8. Workout 05/23/13: morning

    by , May 23rd, 2013 at 09:58 AM (Maple Syrup with a Side of Chlorine)
    Took yesterday off from swimming and projects around the house - my body is beat. I did get delivery of wood pellets for the winter, so my Lochte-inspired drylands will start shortly - I plan to toss 50 x 40# down into the cellar then restack the same, then will have 3 more ton to do the same (but with help, I hope).

    200 FR/200 Bk/200 IM drill

    With snorkel (except last swim):
    Kick - Swim
    050 - 100
    100 - 200 with pull buoy
    150 - 300 with Agility paddles
    200 - 400 IM

    10 x 50 on :45 (Fr, except Bk on #4 and 8)
    200 loosen and out
    (Solo/Rec/2550 yds/50 min)
    ----------------------------

    There goes getting a solid hour in for practice! Haha - not by choice though, the office staff was running a tad late. Was able to split lane for most of the swim, and there was some drama when Steve was cut off by another swimmer that has a tendency to drift around. I was happy to wear my snorkel, as when the other dude came clost to me he clocked the plastic instead of my skull!

    Mostly a recovery swim, focusing on a long main set with no stops. Lena gave me a massage this morning - I've been doing a lot of lifting and bending with the outside stuff, so just trying to stay as loose as possible. Tomorrow we are helping out with Preston's class and their Serve-a-thon at a summer camp in NY, a little over an hour away, so I will probably won't swim. Saturday I'll coach/swim with the team, then coast into the remainder of weekend.
    Categories
    Swim Workouts
  9. on Track for Summer Nationals

    by , May 23rd, 2013 at 07:38 AM (Mixing it up this year)
    After yesterdays breaststroke day my right hip was aching into the evening. After a stint on the foam roller it was feeling much better. Have been working on relays for Pan Am games for our team but I will not be going. My swimcation is in California this year and we are doing it up right. More planning to do on that trip a little later on.

    Today was a good distance day, felt stronger than usual and noticed on my 1500 that I ended up negative splitting again. Now time to get the knots out of my back.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy for time 23:41

    500 free w/snorkle
    300 free kick w/zoomers
    4x50 20m dolphin kick outs w/zoomers then EZ free

    total 3500 meters
    Categories
    Swim Workouts
  10. Monday/Wednesday, May 20,22 2013 7:00-9:00pm

    by , May 23rd, 2013 at 12:55 AM (Fast Food Makes for Fast Swimming!)
    For some reason the "Enter" key has no effect on my blogs and/or forum posts, so I cannot format anything like I want to do. I'm typing this all in Notepad on the computer, and the copy/pasteing it into the blog. The strangest part is that my Enter key is only malfunctioning in the USMS forums/blogs. All other applications it works fine on. Anyone give any help for me to try out???? For now I'll just copy and paste to be happy, but I'd rather be able to push Enter like normal person.
    -
    Monday 5/20/13
    -
    Warmup:
    -
    500 Free
    2 x 200 IM @ :20 rest
    8 x 50 Free Alt. EZ 50/Fast 50 @ 1:15
    2 x 25 Sprints - 1 Free, 1 Choice
    This is our typical meet warmup...just kind of weird that it was given today at practice. Sprints were from a push, can't dive at the Y pool.
    -
    (1350/1350)
    -
    10 x 100 SDK w/ long fins @ 1:30 (held ~1:10s)
    (1000/2350)
    -
    6 x Broken 200s w/ long fins & paddles @ 4:00 (:15 rest between 50s)
    Goal is to make or beat your best 200 time (subtract :45 for your time)
    I was going free, and ranged from 1:52-1:55. Best time is 1:54.4
    -
    200 EZ
    (1400/3750)
    -
    24 x 50 @ 1:00
    6 Fly, 6 Back, 6 FLY, 6 Free
    yep, no breast...may have been a typo, but it definitly was printed "FLY". I didn't mind, but the breaststrokers groaned a bit.
    (1200/4950)
    -
    4 x 25 All Out @ 1:00
    did Fly/Free/Fly/Free
    (100/5050)
    -
    400 EZ cooldown
    -
    ------------------------------
    5450 Yards
    -
    -
    ================================================== ==
    -
    Wednesday 5/22/13
    -
    Warmup:
    -
    800 (25 Free/25 Back/25 V-sit/25 Free)
    (800/800)
    -
    16 x 25 SDK w/ fins underwaters @ 1:00
    (400/1200)
    -
    Main Sets:
    -
    4 x 200 IM or Major Stroke (I did IMs) @ 5:30 EN3 work
    went 2:27/2:25/2:25/2:25 @ 180 HR
    -
    4 x 200 Free @ 5:30 EN3 work
    went 2:09/2:10/2:10/2:11
    -
    200 EZ
    (1800/3000)
    -
    20 x 25 IM Order or Major Stroke (Build/EZ/Build/Fast/Faster) @ 1:00
    I did 4 x 25 Fly, and then got out...
    -----------------
    3100 Yards
    -
    -
    my ankle/leg was giving me problems. The kicking action was tough. I slipped at work today and banged my lower shin just above my ankle. It's swollen pretty good, but I'll be okay. Have to go to work anyway...that's what we're paid for. In other news at work, a fellow mechanic (NOT ME) lost part of his hand in a machine. Blood and stitches. Ouch!!
  11. Riverbank workout

    I had a good swim this morning at Riverbank. It was a crowded pool today—it seems like the Columbia U. pool is closed, and RB is getting some spillover this week of young swimmers. But Hannah, John, and I found space in one of the fast lanes, and I got in the following workout:

    900 lcm warmup (400s, 200k, 200p, 100 d/s)

    2 x 200 IM

    10 x 100 @ 1:45: odds FR/BK fast, evens easy FR

    600 kick (br/bk/fl, 4x through)

    Sprint interlude: 4 x (20m sprint + 30m easy), 1-3 FR, 4 FL

    4 x 200 FR > IM pacman

    200 warmdown

    It was too cold and drizzly to stretch on the playground this morning, but I got in some good stretching after weights this afternoon at the Y. My body feels just the right amount of exercised today!
    Categories
    Swim Workouts
  12. Wednesday 5/22/13

    Wednesday 5/22

    AM only SCY

    300 swim
    300 pull
    200 swim

    10x50 @ 1:00
    odd: 25 swim 0 breath/25 FAST (FR)
    even: 25 kick under H2O/25 FAST (I.M. order ladder, FL/BK/BR/BK/FL)

    2x
    200 @ 3:00/2:30
    150 @ 2:15/1:50
    100 @ 1:30/1:15
    50 @ :45/:35
    D1-4 by distance, RD1: BR, RD2: FL

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  13. Wed, May 22, 2013

    by , May 22nd, 2013 at 05:27 PM (Trying to Train Smarter, Not Just Harder)
    I totally rocked workout today. Finally, they are leaving the tarps off the pool - and not too soon either, with high's in the mid-90's the water will stay warm all night.

    Learning how to catch myself in the middle of negative thinking and turn it around - it's so cool! WHY!?! didn't I know how to do this as a kid? It might have made all the difference. Was swimming the last of my 300's this morning, feeling grumpy that we weren't getting as much rest as I would've liked, and coming in to the wall on the 2nd 50, I was telling myself that it was like the 200 mark in my 400, only 200 left to go! Then when I flipped, something changed in my head & I was good! Caught the girl in front of me (who I had given a 15 sec lead) and nearly passed her completely on the last bit there. It wasn't until later that I realized what I had done (mentally) & it is just so cool - I remember as a kid, and even in my 30's, talking trash to myself & I would talk myself right out of the race. If only I had my 16 year old body & speed again, who knows what positive thinking might accomplish?

    Anyway, workout today:

    500 back/free
    2 x 300 P w/15 sec rest between each
    400 Reverse IM
    100 easy
    4 x 300 on 4:40
    200 easy
    400 Kick w/zoomers
    20 x 50: drill, build, drill, fast - five times thru - last one from a dive - UNfortunately, the digital clock had been put up by this point, and the four of us doing this were clueless as to our times, but I'm sure we were AWESOME! Felt like it anyway!
    400 done as: 50 Breast, 50 Free, 100 Breast, 50 Free, 50 Breast, 100 Free
    Total: 4800 LCM
    Categories
    Uncategorized
  14. Wednesday, May 22 2013

    by , May 22nd, 2013 at 05:05 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Sunny, humidity at 72%

    Warm Up
    Dryland bands
    1800 FR Swim
    4(200 Steady SPL-28, 100 Strong SPL-32, 100 Steady SPL-28, 50 Fast SPL-34)
    ---200 Kick w/fins

    *Set 1*
    3(4x50 FR on 1:20) w/agility paddles-fins, #1 ABPT BC-3, #2-3 Fast
    *31-30
    *29-29-29-28
    *29-29-28-28
    ---200 BK Swim

    *Set 2*
    1500 FR Swim
    3(200 Steady, 100 Strong, 100 Fast, 50 Steady, 50 Fast)

    *Set 3*
    2(3x50 FR on 1:20)
    *33-33-32
    *33-32-32

    Warm Down
    2x300 on 2:00 rest, FR Smooth SPL 26-28

    Comments
    The workout today was the best one in several weeks. I still have to see how I handle swimming mid range distances on intervals, but at least my speed is coming back. In Set 1, I kept my stroke long and smooth on the 28s rather than max out for a 27. However with Set 3, I started out tired and should have done a warm down swim after set 2. But still satisfied, as I could have revved up and descended into a 31, but instead tried to go as fast as possible with the long smooth stroke. For most of the workout today my legs performed well with a driving kick, and my arms could hold on the water when changing pace from smooth & steady to fast and smooth. I am hopeful for continued progress this week. When I left the pool after the warm down, I was not exhausted or worn out, and could have done more swimming.
    Categories
    Swim Workouts
  15. Wed., May 22

    by , May 22nd, 2013 at 04:22 PM (The FAF AFAP Digest)
    Drylands Lite:

    RC/scap ex, 20 min (did 15 min last night too)
    power wheel roll outs, 2 x 15
    back extensions w/plate, 25 x 2 x 15
    flutter kicks on bosu, 100
    captains chair leg raises, 25
    knee tuck jumps, 10
    resisted track start jumps, 35 x 1 x 10
    explosive leg press, 150 x 1 x 15
    med ball slams w/15 lb ball, 10
    foam rolling/stretching, 20 min


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

    Did drylands lite today -- just some core work and explosive stuff. I had intended to get to the pool, but ran out of time. Tomorrow, back to long course!
  16. Super Plyo Wednesday!

    by , May 22nd, 2013 at 04:22 PM (The Labours of SwimStud)
    Swam 3000 SCY this am details on Fort's HIT forum. Workout #3
    I did the 5 x 100 set as BR and then FR with fins.

    PM Drylands:
    I do a super set of plyo-intensive stuff, 4 times through, minimal rest between stations:

    • 1 x 8 pull ups/chin ups (2 rounds pulls/2 rounds chins)
    • 1 x 10 box jumps
    • 1 x 15 plyo press ups (with a clap)
    • 1 x 10 star-jump burpees ( i take my hands up beyond star-jump to a streamline position)
    • 1 x 10 med ball squats
    • 1 x 10-15 med ball press throws--think BR recovery
    • 1 x 10-15 med ball pullovers--aggressive motion from overhead to arms infront of torso (guys, keep hold of the ball if you do this one)


    Take a minute between rounds. To let your HR come down,take a sip of water, and ask yourself exactly why you decided to do this set

    Finished off with little extra ab work. 1min plank, 20 crucnches, 10 reverse crunches, 10 pelvic raises (engage your core don't use your thighs).

    I AM DEAD.

    Updated May 22nd, 2013 at 04:28 PM by SwimStud

    Categories
    Strength Training and Dryland Workouts
  17. 5|22|13 A few fast LCM fifties

    WARMUP
    700 WFSP

    WORK
    6 x 100 free @ 4:00, as 50 fast / 50 easy
    fast-easy-1st 50's SPL

    1. 38 - 50 - 40 (breathed every 2 cycles)
    2. 35 - 47 - 42 (breathed every 4 cycles)
    3. 34 - 44 - ??
    4. 33 - 53 - 41 (6 breaths)
    5. 32 - 47 - ??
    6. 32 - 50 - 46*

    WARMDOWN
    400 free WF/WFS/WFSP/WFP

    *After a 32 on the 5th, my goal was 31. Went out fast and solid, it felt good, but I lost it 15m to go. Stroke efficiency went out the window, took 46 strokes (yuk). It felt like my actual LCM 50 races in the past, really wasn't much off for time (30something). If I maintained form in the last 15m, I would guess a solid 31 low.

    Updated May 22nd, 2013 at 02:50 PM by __steve__

    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout -05/23/2013

    by , May 22nd, 2013 at 10:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

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

    6 x 100 2:15
    Choice, perfect technique swim

    6 x 50
    odd: build to race finish
    even: blocks--25 sprint/25 easy

    $$$RACE PACE SET$$$$$

    3 X 100 broken @ race pace 5:00
    Choice, broken :10 @ the 50

    WARM DOWN: 4 X 50 easy

    3100M
    Categories
    Swim Workouts
  19. 05.22.13 - Wednesday workout

    by , May 22nd, 2013 at 10:44 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Carlile. Felt pretty good today w/ a decent pull and some good stroke sets.

    SCY

    600 Warm up

    4 x 100 - 1:30 (50 Kick/50 Free)
    50 Easy - 2:00
    4 x 100 - 1:25 (50 Stroke/50 Free)
    50 Easy - 2:00
    4 x 100 - 1:20 (25 Stroke/75 Free)
    50 Easy - 2:00
    4 x 100 - 1:15
    50 Easy

    16 x 25 - :40
    I did these as 4 rounds of (No breath, Stroke-IM Order, Kick-IM Order, Free)

    400 Timed pull (4:18)
    Had some lousy turns on the last 100. Could have been closer to 4:15 if I had straightened up a little.
    50 Easy

    100 Pull w/ paddles/100 Pull w/o paddles/100 IM/100 Kick
    100 Easy

    4 x 50 Free - 1:00
    4 x 50 IM Order - 1:00
    4 x 50 Kick w/ Fins - 1:00
    4 x 50 Kick w/o Fins - 1:00

    4 x 25 Free - :20
    4 x 25 Stroke - :25
    4 x 25 IM Order - :30
    4 x 25 Kick w/ fins - :35
    4 x 25 Kick - :40

    100 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  20. Week 34 - Wednesday

    by , May 22nd, 2013 at 08:37 AM (After a long rest)
    I arrived back from Houston last night pretty late. My original flight was scheduled to get back to Dallas at 7pm but because of the storms did not land until 10.30. By the time I dropped the guys I was traveling with back at the office it was midnight by the time I went to bed. The alarm went off pretty hard this morning at 4.30am and it was tough getting out of bed.mi made it to the pool early which was weird, and actually had a pretty good practice all things considered. I think I am still feeling some of the positive affects of my taper, because my stroke feels strong in the pool.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 45
    10x50 kick 12.5, swim 12.5 by 25 on 50
    4x200 on 3 mins getting heart rate up alternating IM and fre

    Main set
    4x(2x50 on 35 with fins, 50 back on 35 with fins, 100 kick on 1.30 with fins)
    12x100 free on 1.20 holding under 1.05

    Warm down
    200 easy

    The 200s in the transition set were pretty good, holding 2.20s on IM and 2.07s on the free. The 50s with fins I always find harder than it should be, but felt good today holding 25-26s on the free, 30 on the back and 1min on the kick. The pace 100s felt easy and I held 1.02-1.04s. Overall a good workout and no I'll affects from my lack of sleep last night.

    Updated May 22nd, 2013 at 08:44 AM by StewartACarroll

    Categories
    Swim Workouts