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Swim Workouts

  1. Wednesday 5/22/19

    PM LCM w/ Trip @ LRRC "I.M."
    CORE7 post swim

    Swim:

    1000 SKIPS
    4x25 @ :35 SMOOTH I.M. order
    4x25 @ :35 12.5 FAST/12.5 EZ I.M. order

    9x200 @ 3:00
    3 - FR.I.M. D1-3 (2:51, 2:45, 2:39)
    3 - FR D1-3 pull w/ SP + SNKL (2:49, 2:41, 2:33)
    3 - I.M. D1-3 (2:58, 2:53+, 2:42*)
    * bonus 1:00 rest before #9. I was so gassed by that point!

    100 EZ
    3x100 @ 1:40 FR FAST-everything left in the tank (1:11, 1:11-, 1:09)
    100 EZ

    Total: 3500

    CORE7
    (for a refresher, it's 7 core exercises done as 1:00 of work followed by :30 rest (RD1), :20 rest (RD2), or :10 rest (RD3). After each round, 3:00 break.)

    - 4 power crunch into 4 power sit up (RD2/RD3 change exercises on command)
    - 8 bicycle kicks into 1 sit-up (RD1), 2 sit-ups (RD2), or 3 sit-ups (RD3)
    - leg lift into 1 crunch (RD1), 2 crunches (RD2), or 3 crunches (RD3)
    - static crunch with scissor kick (RD1) or BIG SLOW flutter kicks (RD2/RD3)
    - side plank dips (switch sides at :30)
    - burpee w/ plank out and in and NO push-up (RD1), full burpee (RD2), half burpee w/ 4 shoulder taps (RD3)
    - 4 mountain climbers into 4 knee tucks w/ gliders (RD3 change exercises on command)

    The CORE7 instructor took a leave of absence in September to start nursing school, and I wasn't really a fan of the other instructors they brought in to teach similar classes in his time slot. With school out, he has resumed leading the CORE7 class for the summer. My quads and hamstrings were so sore from squat and RDL yesterday, so the mountain climbers and knee tucks with the gliders was pure torture!

    Updated May 22nd, 2019 at 08:07 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Tuesday 5/21/19

    PM Weights @ LRRC
    PM LCM w/ Trip (sort of) @ LRRC "Resistance, Power, and Speed" (well, a lot of the former, and very little of the latter two)

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim dive every 100
    6x100 @ 1:45 50 kick/50 B&A drill w/ fins

    3x
    4x100 @ 2:00
    1 - 12.5 FAST/37.5 SMOOTH w/ chute full close
    1 - 25 FAST/25 SMOOTH w/ chute half open
    1 - FAST (1:11, 1:26+, 1:08)
    1 - EZ
    FAST = STRK (RD1: FL, RD2: BR, RD3: FR)
    SMOOTH = FR

    200 EZ

    Total: 2500

    Trip did 10x100 @ 2:00 BEST AVG. I came in planning to do resistance work so I passed on that set, but I constructed my main set so we could race on a couple of the 100s. I felt awful on the fast stuff. Great for 10-20 meters after I dropped the chute, but then it all fell apart.

    Updated May 22nd, 2019 at 09:14 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Monday 5/20/19

    AM SCY w/ ARKM (Arkansas Masters) @ LRRC (shared a lane with Noel)
    PM LCM w/ Trip @ LRRC

    AM Swim:

    400 swim
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    10x50 FR D1-5 in pairs
    4 @ :45
    4 @ :40
    2 @ :35

    8x75
    4 @ 1:00 WHITE
    4 @ :55 PINK

    6x100 @ 1:20 pull w/ SP

    4x125
    2 @ 1:40 WHITE
    2 @ 1:30 1
    PINK, 1 RED

    2x150 @ 2:15 FL kick w/ fins + BD

    Total: 3500

    PM Swim:

    400 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 @ 1:30 WHITE pull w/ SP + SNKL
    200 @ 3:00
    WHITE pull w/ SP + SNKL
    300 @ 4:30
    WHITE pull w/ SP + SNKL
    400 @ 6:00
    WHITE pull w/ SP + SNKL
    400 @ 6:00
    RED (5:02)
    300 @ 4:30
    RED - beat 300 split [3:48] from 400 (3:47)
    200 @ 3:00
    RED - beat 200 split [2:31+] from 300 (2:30+)
    100 @ 1:30
    RED - beat 100 split [1:14] from 200 (1:13-)

    3x100 @ 1:40
    PINK - mainly just tried to give Trip someone to race on these

    200 EZ

    Total: 3300
    Categories
    Swim Workouts
  4. Sunday 05192019

    by , May 19th, 2019 at 07:11 PM (aztimm's training blog)
    Sunday AM swim @ Barton Springs

    as I walked down the stairs to the pool deck I was greeted with an amazing sunrise:


    I staked out a place to put my stuff and got set up. I like to put my deck things near the 1/8 mile marker (it is 1/8 mile from there to the dam). had these things there:
    * water bottle
    * Gatorade
    * fins
    * Agility paddles

    grabbed a cap and goggles and made my way into the water. air temp was around 75F and quite humid when I started so the 70F water felt really nice. I broke my set up as:
    * 6 loops swim
    * 5 loops swim
    * 3 loops swim w/fins
    * 2 loops swim w/Agility paddles
    * 1 loop swim

    at each of the breaks I did feeds. I'm trying to get my body adjusted for feeds of water-Gatorade-water, so that's what I did today. each loop is about 1/4 mile. I saw a clock that didn't have the correct time, but when I was swimming a loop took about 10 minutes, and I was slightly faster with fins then paddles. of course on the last loop I tried to keep that same pace or even go faster. right when I was finishing I saw a guy swimming with large paddles, so I had to pass him (we actually chatted after I finished, he was doing feeds, and we know many of the same people)

    my Apple Watch said I swam 4.14 miles in 2:27:36 (the time includes feed breaks). the distance can be a bit flakey, as it depends on cell towers for my watch (sometimes it is 2 miles or more further than I know that I swim there).

    overall the swim felt great! I'll probably go back next Sunday and go a little further.
    Categories
    Swim Workouts
  5. Saturday 5/18/19

    AM LCM Solo @ LRRC "Trying to get a feel for the water again"
    PM LCM @ UALR "End of School Year Invitational" Day #2

    So all my travels brings me finally to today! After flight delays put me back in Little Rock close to 10:00 last night, and with plans to race Saturday afternoon, I needed to hit the water early to loosen up, so I was up at 6:30 this morning for a wake up swim.

    AM Swim:

    4x w/ SNKL
    75 swim
    50 FR kick in S-line
    25 scull

    12x50 kick w/ BD
    3 @ 1:05 FR
    3 @ 1:10 BR

    4x100 @ 1:20
    1:20 REST
    3x100 @ 1:20
    1:20 REST
    2x100 @ 1:20
    1:20 REST
    100 @ 1:20

    100 EZ

    Total: 2300

    PM Swim:

    400 swim
    6x50 @ :10 rest
    1 - fist drill
    1 - B&A drill
    1 - swim

    400 FR - 4:43.70 (1:06.80/1:11.62/1:13.02/1:12.26) - Can't be disappointed with this swim. Given the week off and feeling under the weather still. I lost my walls on the last 150 meters, but I am definitely glad I swam this morning. I already felt myself catching the water better this afternoon than I was this morning. I was only 3.8 seconds off my lifetime best from last summer.

    150 EZ

    Total: 1250
  6. Tuesday 5/14/19, Wednesday 5/15/19 (Disney Adventures)

    Tuesday 5/14 "Vacation Day #4"

    AM Open Water w/ wife, sister-in-law, and (future) brother-in-law @ off the coast of Nassau, The Bahamas

    Going to approximate the distance here. After docking in the morning in Nassau, we took a catamaran out to open water off the coast of Athol Island for some snorkeling. Spent about 50 minutes in the water. Lots of colorful fish all over the place. Crystal clear water with visibility down to the sea floor (about 12-14 feet).

    Due to the timing of the snorkeling expedition, and needing to retrieve my kids to try and get them to nap in the afternoon, I did not have a chance to head into downtown Nassau and try swimming at the LCM pool there.

    Total: ~1000 meters

    Wednesday 5/15 "Vacation Day #5"

    AM Open Water Solo @ Castaway Cay, The Bahamas

    My wife and I decided to run the Castaway Cay 5k race. Mostly so we could debark the ship 30 minutes ahead of everyone else! Would highly recommend anyone wanting to maximize time on the beach/island and shorten wait time in lines to do this. They don't really care if you run/jog/walk 50 steps around the first bend, then turn around and run/jog/walk back and collect your finisher's medal. Worth it to get out ahead of the crowds. Anyways, after the race (I finished in a respectable 25:30...I say "respectable" because I had not run or run a race in almost a year, and it was VERY hot and humid...flat course but NOT ideal weather conditions) I headed to the beach to get a swim in.

    For those of you who might read this, and want to be able to swim while on a Disney cruise, this is the place to get a long swim in. I only had time for a short 25 minute cool down swim post race, and got 1200 meters in before I had to call it quits. The beach area has ropes dividing the areas. The area closest to the beach is for waders, "noodlers" :P, and for us swimmers. You cannot go into the next zone without a snorkeling vest (to designate you as so to the lifeguards). I swam in a straight line from the beach out to the farthest point where the lifeguard stand was, then did a slight turn and headed back to the beach on the opposite end from where I started. The lane rope is handy here for swimming straight! Google Mapped the distance at ~ 300 meters one way. I swam down, took a minute break, then swam back, then exited to get some water (the sea water was killing me). I then entered the water and repeated that all again. I could have kept going as long as I wanted if I had time. I was not bothered. It might seem boring, but there was some cool wildlife under the waves to look at, including a giant stingray that went right underneath me (if he had caught me a half second earlier or later, my underwater recovery would have grazed him), so that broke up the monotony. Also, the beach is sheltered from most of the tide/waves, so the swimming is really only as rough as the size of the crowds in the area you plan to swim! I estimate the water depth at about 5 feet for most of the arc of my path, only getting shallow as i got very close to the beach!

    Total: 1200 meters

    A SIDE NOTE ON CRUISE SHIP POOLS:

    Every cruise is, I am sure, a little different. I am sure the set up and layout of each of the four Disney Cruise ships is different as well. My family was on Dream. On this boat, there are no pools, ZERO, that are swim-able. The "Mickey" pool and "Donald" pool are both too shallow. Even taking several forumites' suggestions about attaching a stretch cord and swimming in place would be useless here. The water is just too shallow. So anyone going on a Disney Cruise, any of your swimming is going to have to happen OFF BOAT! Do try the water slide though, it was very cool (takes you out over the edge of the boat and basically you are above open water) and is even cooler when done at night. Don't waste your time on it if the line wait time is more than 10 minutes though. It is cool, but not that cool.

    All in all, got more swimming in than I thought I would when I actually got to Orlando. Been fighting a sinus infection all week, and I get motion sickness, so I was in a perpetual state of discomfort on the boat.

    Updated May 18th, 2019 at 07:33 PM by Calvin S

    Categories
    Swim Workouts
  7. Friday 05172019

    by , May 17th, 2019 at 01:23 PM (aztimm's training blog)
    Friday AM solo swim @ Sendero Springs (SCY)

    one of my downward ladder sets:

    1000 w/u various
    900 swim free (12:43)
    800 swim w/fins (mixed in some back and breast) (11:22)
    700 free (9:56)
    600 pull w/Agility paddles + buoy (8:03)
    500 free (7:04)
    400 pull w/Catalyst paddles + buoy -- did 450 by mistake, then an extra 50 (5:58 + :38)
    300 free (4:17)
    200 breast (3:05)
    100 free...what I had left! (1:13)

    100 easy kick w/board + fins
    300 w/d

    TTL: 6000 yards

    Back: 175 yards
    Breast: 450 yards
    Free: 5275 yards
    Kick: 100 yards

    my speedy friend showed up around 7am, just as I was feeling like fading away, perfect timing to give me someone to chase. was a good set for how I felt today.
    Categories
    Swim Workouts
  8. Wednesday 05152019

    by , May 15th, 2019 at 02:47 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs (SCY)

    1400 w/u various

    100 kick w/board + fins
    2 x 125, done 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins
    2 x 125, done 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    400 stretch out swim w/fins (5:37)
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    100 easy

    4 x 400 @ 6:00 (5:34, 5:29, 5:28, 5:25)

    4 rounds:
    * 25 free @ :30
    * 50 breast @ :55 (:37, :40, :37, :38)

    2 x 150 pull w/Agility paddles + buoy @ 2:10

    200 w/d

    TTL: 5300 yards, 88 minutes

    Fly: 100 yards
    Back: 175 yards
    Breast: 425 yards
    Kick: 300 yards
    Free: 4300 yards

    got there a little earlier but stayed probably as long as normal. when I was doing my 400s, a guy about 2 lanes over seemed to be a similar speed. I'm not sure what he was doing, but it was nice to have someone to pace off of. No, I didn't plan to descend those, it just happened that way. my lungs felt like they were burning when I finished...then after 25 free went right into some breast!

    I finally signed up for the local meet last night:
    https://www.clubassistant.com/club/m...509&smid=12264
    Swim Meet Events
    Event Number Sex Distance Stroke Time
    2 Men 200 LCM Breast 3:33.00
    4 Men 400 LCM Free 5:50.00
    7 Men 200 LCM Free 2:40.00
    11 Men 100 LCM Breast 1:38.00
    15 Men 50 LCM Breast 48.00

    I'm slightly worried about the time between the 200 breast and 400 free. I'm hoping that there will be at least one slower heat of 400 (maybe a faster heat of 2breast) in between; that could give me 10-15 minutes rest (20 if I'm very lucky, I don't think the 100 fly will take too long).

    I really need to be doing more breast in my workouts.... Probably almost twice the amount, and more quality too.
    Categories
    Swim Workouts
  9. Monday 05132019

    by , May 13th, 2019 at 12:12 PM (aztimm's training blog)
    Sunday:
    Arrived home around 2pm.
    Got car unpacked, unpacked stuff from trip.
    2:34pm: was in the water at Sendero
    (I don't remember exactly what I did, but got in 4800 yards, and it felt magical after traveling).


    Monday AM solo swim @ Sendero Springs (SCY)

    1400 w/u various

    100 kick, w/board + fins

    2 x 125, 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    2 x 125, 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick, w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    500 free, stretch-out swim, w/fins (6:57)
    25 easy free w/fins
    25 fast fly w/fins
    100 kick, w/board + fins

    100 easy free

    2 x 500 @ 7:30 (7:07 and 6:58)
    4 x 50 breast @ 1:00 (:39, :43, :41, :42)
    2 x 300 @ 4:30, pull w/Agility paddles + buoy (4:00, 4:05)

    300 w/d various

    TTL: 5100 yards, 82 minutes

    Fly: 100 yards
    Back: 200 yards
    Breast: 450 yards
    Kick: 300 yards
    Free: 4050 yards

    air temp was around 60. water felt a little cooler than yesterday (I felt warm then), but it could have been the air helping.

    the pool was crowded when I got there and I went to the far side, which gave me great views of the sunrise later in the set. plus I don't often go to that side, so a different perspective on things. just felt really good in the water.

    then before I showered, I weighed myself (have a fancy Tanita scale):
    weight: 178.8
    body fat: 12.7%
    BMI: 25.0
    that's the lowest for everything since I was cycling centuries, around 5-6 years ago. when I travel I eat horribly, so I'm sure the weight will creep back up to my normal by the end of the week (usually around 182).
    Categories
    Swim Workouts
  10. Friday 5/10/19

    PM LCM w/ Trip @ LRRC "Friday Fly Day" (air temp: 57! water temp: 67.9!)

    400 swim every 4th 25 body wave w/ SNKL
    5x100 @ 1:40 FL 25 UW/25 R arm/25 L arm/25 bld w/ SNKL
    4x100 @ 1:40 FL kick w/ fins + SNKL
    odd: w/ BD
    even: H.A.S.

    8x25 @ :35 V.S. FL

    2x
    200 @ 3:00 1st/4th 50 STRONG FL
    200 @ 3:00 2nd/4th 50 STRONG FL
    100 @ 3:00 EZ

    200 EZ

    Total: 2700

    Very sore from doing 6000 yesterday. Also the weather took a turn for the worst here in Little Rock. 57 and rainy is NOT the weather one should expect here in mid-May! Today was a struggle for sure!
    Categories
    Swim Workouts
  11. Friday 05102019

    by , May 10th, 2019 at 04:21 PM (aztimm's training blog)
    Friday AM group swim @ Wilkes-Barre, PA CYC (SCY)

    visiting family in NE PA and met up with a gal who I met in AZ a few weeks ago swimming SCAR. we actually went to the same high school (about 10 years apart); neither of us swam in school, but both swim now. she regularly swims with another guy, so we had 3 doing the same set (I bailed early):

    350 w/u

    200 kick, board...no fins!
    (I mixed in some drills where I put the board between my legs)

    3 x 550 @ 8:00 (they did 500s)

    12 x 25 @ :30, IMO (I did fly drill)

    4 x 300 @ 4:15 (I think they did 250s)

    12 x 25 @ :30, just 1 breath

    500, wearing what seemed like a HUGE parachute!

    500 swim

    100 w/d

    TTL: about 5100 yards, 90 min


    my high school used this pool for the swim team...well the facility's pool, but the pool itself was a different one. this one was built about 15 years ago, an extension off of the back of the old building. they hosted a masters meet once, which seemed to do well, but of course when I wanted to do it one year the meet director spaced out and that was it.
    a friend from high school (who was on the swim team) used to coach a kids group here, and on a prior visit I swam with them, so I had been in this pool before.
    it was nice to actually swim with others, doing mostly the same thing (I added 50 here/there rather than just stand around).

    I hadn't used a parachute in years! when I swam with the Mesa masters team, Paul used to have us do that once in a while. I went from being super speedy to being the slowest of the 3 today. I might have to add one to my toy bag... I hadn't done breath control in ages either. or specific IM sets. maybe I just need to drop in with a masters team every once in a while.

    at least now when I visit, I can just give these folks a shout and show up.

    oh the pool was extremely busy. we were in 2 lanes, there were a few other lap swimmers, a few triathletes. then suddenly a water polo group showed up and took 3-4 lanes. it really is nice to see so much aquatic activity in my hometown. and I did give the friend who used to coach a guilt trip, maybe he'll get back in the water (funny that everyone who swam on the swim team then, winning our division at states even, none of them swim anymore).
    Categories
    Swim Workouts
  12. Thursday 5/9/19

    PM LCM Solo (first half) and w/ Trip (second half) @ LRRC "Keepin' it movin'"

    500 swim w/ SNKL
    6x100 @ 1:50 k/sw/dr/bld
    odd: I.M.O. (skip FR)
    even: FR
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    10x100 @ 1:30 FR kick w/ fins + BD
    - add SNKL and focus on body alignment for last 5

    5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:37, 2:36, 2:34+, 2:33+, 2:31)

    100 @ 1:30 WHITE
    200 @ 3:00 WHITE
    300 @ 4:30 WHITE
    400 @ 6:00 WHITE
    400 @ 6:00 N.S. WHITE/PINK
    300 @ 4:30 N.S. WHITE/PINK
    200 @ 3:00 N.S. WHITE/RED
    100 @ 1:30 N.S. WHITE/RED

    3x100 @ 1:40 FAST (1:10, 1:08+, 1:09)

    200 EZ

    Total: 6000
    Categories
    Swim Workouts
  13. Wedneday 05082019

    by , May 8th, 2019 at 08:58 PM (aztimm's training blog)
    Tuesday:
    AM: got in 1600 at the gym after other gym stuff
    PM: stopped by Deep Eddy and got in about 1700 (the pool is 33.3 yards long) after work/before a meeting


    Wednesday AM solo swim @ Sendero Springs (SCY)

    1100 w/u various

    100 kick w/board + fins
    2 x 125, done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    2 x 125, done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    400 swim w/fins, done as 75 free/25 stroke
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    100 easy free

    2 rounds of:
    * 300 @ 4:30
    * 2 x 150 @ 2:15
    * 3 x 100 @ 1:30
    :30 rest between rounds

    100 easy free

    50 fast breast @ :55
    50 easy free @ :55

    50 fast breast @ :55
    50 easy free @ :55

    100 fast breast (1:30)

    300 w/d various

    TTL: 5100 yards

    Fly: 100 yards
    Back: 225 yards
    Breast: 450 yards
    Kick: 300 yards
    Free: 4025 yards

    There was a constant drizzle while I swam, maybe a little actual rain here/there. I was thinking the lifeguards would have pulled me but I managed to get in my full workout.
    Even though I swam last night I still felt good today. Really enjoyed that, "fun with 300s set."
    Categories
    Swim Workouts
  14. Wednesday 5/8/19

    AM SCY Solo @ LRRC "Threshold Kicking!"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    3x
    25 @ :20 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    50 @ :40 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    75 @ 1:00 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    100 @ 1:20 FR kick w/ BD
    25 @ 1:40 FLOAT w/ BD
    ** Made the FR kick the first two rounds, but on RD3 was :19+, :41, 1:01+, 1:21+

    350 EZ (50 BK/50 FR)

    Total: 2400

    Well I had planned to double today, but it proved fortunate that I attempted the double, because around noon, heavy storms rolled in. I had still planned to swim in the rain, but then came the thunder and lightning. So my double turned into a single. But honestly, my legs have been tired all afternoon from this morning's workout, so maybe it was a blessing in disguise!
    Categories
    Swim Workouts
  15. Tuesday 5/7/19

    PM LCM w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ :15 rest breathe 2-4-6 by 50 pull w/ SP

    400 @ 6:00 SMOOTH (5:39)
    400 @ 8:00 faster than #1 (5:29)
    800 @ 11:00 FAST (10:04) <-- N.S.'d it 5:04/5:00
    100 EZ

    3x100 @ 1:40 SMOOTH and STRONG (1:13, 1:13, 1:12+)
    200 EZ

    Total: 4200

    Updated May 7th, 2019 at 09:24 PM by Calvin S

    Categories
    Swim Workouts
  16. Monday 5/6/19

    PM LCM w/ Trip @ LRRC

    200 swim
    200 kick
    200 pull
    200 swim

    9x200 @ 3:00 D1-3, 4-6, 7-9
    2:46, 2:36, 2:27
    2:45, 2:37, 2:27
    2:45, 2:35+, 2:24+

    100 EZ
    3x100 @ 1:40 BEST AVG (1:08, 1:08+, 1:08+)
    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  17. Monday 05062019

    by , May 6th, 2019 at 02:21 PM (aztimm's training blog)
    Monday AM solo swim @ Sendero Springs (SCY)

    1500 w/u various

    100 kick, w/board + fins

    2 x 125 (25 drill/25 free/25 stroke/25 free/25 drill)
    25 easy free w/fins
    25 fast fly

    2 x 125 (25 drill/25 free/25 stroke/25 free/25 drill)
    25 easy free w/fins
    25 fast fly

    100 kick, w/board + fins

    25 easy free w/fins
    25 fast fly

    500 swim w/fins (75 free/25 stroke)

    25 easy free w/fins
    25 fast fly

    100 kick, w/board + fins

    main sets:
    4 x 300 @ 4:30 (4:10, 4:14, 4:11, 4:09)

    100 easy

    3 x 100 @ 1:45, done as:
    * 50 breast/50 free
    * 25 free/50 breast/25 free
    * 50 free/50 breast
    100 easy free @ 1:45
    100 fast breast

    300 pull w/Agility paddles + buoy

    300 w/d various

    TTL: 5400 yards, 90 min

    Fly: 100 yards
    Back: 300 yards
    Breast: 550 yards
    Kick: 300 yards
    Free: 4150 yards

    I actually tried to swim yesterday. Drove to Creek Side, but it looked way too busy (parking lot was a mess), didn't even get out of my car. Drove to Sendero, but that was closed for a swim team party. Briefly thought of driving to Deep Eddy...but with Barton Springs closed due to flooding on Friday, I'm sure that was crazy. Just wasn't in the mood for the gym pool. Probably need a break anyway, after 6 straight days.

    today's swim felt pretty good. I always try to get in at least 10% non-free; today was about 20% (10% breast). I always feel like I'm in better shape when I swim at least a 100 of each stroke during a workout.

    those 300s just felt so smooth. I like doing different distances, gives me a taste of a little controlled swimming.
    Categories
    Swim Workouts
  18. Sunday 5/5/19

    AM LCM @ UALR "Spring Splash Invitational" Day #3

    400 swim
    4x100 @ 1:50 k/sw/dr/bld
    odd: FR
    even: BR

    2x
    50 SMOOTH
    25 DIVE FAST
    25 EZ

    200 FR - 2:13.55 (1:04.35/1:09.20) - Felt pretty good on this swim. I was about .4 off what I went shaved and tapered last July. Splits for that swim were 1:03/1:10. So I see where I had that easier front end speed last year, but I was still out of shape and hurt coming home. Today, I was out a little slower, but definitely felt more in control on the back half.

    200 BR - 2:44.21 (1:18.90/1:25.31) - So this was my first time racing any breaststroke since last June (when I raced the 100 and went 1:19), and the first time in over six years that I had contested the 200M BR! As can be seen, I was actually faster on my front 100 than I was last year when I raced the 100. It felt really good to be racing BR again, but still not sure how long my groin will hold up.

    Total: 2700

    I was pleasantly surprised with my overall performance this morning. I was out until 1:30 am at a Cinco de Mayo party, and while I don't go in for the whole "getting drunk" thing anymore, I still drank quite a bit over a long period of time given that I planned to swim this morning. I think the going to bed super late hurt me more than anything, but since this was not a taper level meet, I wasn't overly concerned with my pre-meet ritual!
  19. Saturday 5/4/19

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    3x200 @ 2:30 D1-3 pull w/ SP + SNKL (2:20, 2:17+, 2:13)

    4x100 @ 2:00 "Hullabaloo"
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :35 V.S. FR kick w/ BD

    100 EZ

    Total: 2000

    After not getting more than 150 meters warm down after my 1500 on Friday, and being out late after the meet, I scratched the 200 FL today and then swung by the LRRC on my way to a Cinco de Mayo party to get a proper "swim out" from the meet yesterday. Will see how I feel tomorrow and decide whether to race the 200 FR and 200 BR.
    Categories
    Swim Workouts
  20. Saturday 05042019

    by , May 4th, 2019 at 05:43 PM (aztimm's training blog)
    Saturday afternoon solo swim @ Sendero (SCY)

    1100 w/u various

    100 kick w/board + fins
    4 x 125 (drill/free/stroke/free/drill)
    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    500 free w/fins
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    main sets:
    2 x 400 @ 6:00 (held 5:32/5:33), right into
    2 x 300 @ 4:15 pull w/Agility paddles + buoy (held 3:58), right into
    2 x 200 @ 3:00 (2:45 and 2:42), right into
    100 @ 1:45, 50 breast/50 free (1:23)
    100 breast (1:28)

    300 w/d various

    TTL: 4800 yards, 78 minutes

    50 fly
    175 back
    350 breast
    300 kick
    3925 free

    I was toying with swimming for a while. when we were out running errands, I got a McDonald's chocolate shake and it was sitting in my stomach; I felt like a beached whale. so I figured I might as well get wet

    had no idea what I would swim, but as I was doing my drill sets this came to me and worked out wonderfully. I feel like I'm back, and swimming my usual intervals.

    I don't think I was alone in the pool at all. there was a guy there when I got there, he left but someone else showed up. then 2 others (I think a husband/wife). temps were around 75-80, some high clouds off/on. water felt a little warm, I'm guessing low 80s.


    they finally announced the event order for our local meet:
    https://www.clubassistant.com/club/m...509&smid=12264

    I definitely want to do the 400 and 200 free. I'll do either the 100 free or 200 breast (they're back-to-back and I'm afraid I'd get no rest for the 2breast if I did both).
    I'll do the 100 breast, and either the 50 free or breast (again back-to-back). I'm not much of a sprinter....so might just go with breast there. I'm not much of a flyer (I can probably do a sad 50), and I could do back but I'm just not fast (I've done the 50 a few times).
    I'm leaning toward:
    200 breast
    400 free
    200 free
    100 breast
    50 breast
    there aren't very many USMS meets in Austin; maybe one or two a year. I'd expect about 50-75 people to show up (maybe more if some come from San Antonio). warm-ups start at noon, the meet starts at 1, and I'm guessing it will be done by 4. there's an LMSC board meeting after, and since I'm on the board I might as well swim too. actually some of the board members are from San Antonio, so I'm sure at least a few folks will come from there (probably an hour drive to the meet pool).

    I think I figured out a good 10k for this summer too (well maybe I'll try to do 2 if I can):
    https://www.raceentry.com/bear-lake-...ce-information
    I have a cousin in the SLC area and he will probably paddle for me (he's an ultra runner...like parked at the SLC marathon finish, ran to the start, then ran the race from start to finish). figure I can get in a good swim and visit in the same trip.
    Categories
    Swim Workouts