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  1. A little kickin' & pullin'

    400 mix up
    3 x (3 x 75) @ 1:15,1:15,1:30
    Rd 1. >3 SDK off walls
    Rd 2. >4 SDK off walls
    Rd 3. >5 SDK off walls
    **descend by round
    **option of last 25 of each 75 done as 3 breaststroke pull outs

    Kick set
    3 x (3 x 50 + 2 x 75) @ 1:10/1:45
    -50's AFAP
    -1st 75, 50 EZ + 25 sprint
    -2nd 75, 25 EZ + 50 sprint
    4 x 100 w/fins @ 1:45
    -on belly taking 3 hard strokes into walls
    -concentrate on body position

    100 EZ

    Pull set
    4 x (125 + 75 + 2 x 50) @ 1:45/1:15/:50/1:10
    125's @ 80% stay long
    75 build to 90%
    50's AFAP

    100 EZ

    3775

    Not too bad tonight. As much as I hate to admit it, we need to do more kicking in our workouts. I don't swim with a strong kick and know that I need to implement kicking into it. Stupid kicking!
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  2. Today and Yesterday (9|9|13)

    by , September 9th, 2013 at 06:27 PM (Blog)
    yesterday
    SCM

    20 x 25 fr on 0:30 WF (18 - 20's)

    10 x 25 fr fast on 1:00 WF (13 - 14's)

    today
    SCY
    WARMUP
    500 fr easy
    500 fr WF (6:something)

    DRILL
    forgot distance

    STARTS
    5 x 50 well rested, moderate-hard (36, 30, 29, 28, 30)

    • tried new hand position in the laboratory


    KICK
    6 x 25 FK on 1:00 (19, 20h, 20h, 20h, 20h, 22)

    • difficult to walk on deck



    New hand position for starts is with right hand over left, and seems consistantly good.

    My usual, but former, method (with thumbs locked on top) was potentially very quick. It's just that it only worked less than half the time, and less as I got tired. I was a little obstinate in trying to make a failure work, but it felt so good when it did connect and thought I could grasp and refine it. Unfortunately the more I tried, the less I succeeded with it.

    Maybe I could get the hand clinch method to excel
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  3. 09.09.13 - Monday workout

    by , September 9th, 2013 at 04:04 PM (Pete's swim blog)
    Swam Saturday at HSA with Dave, Dave, Bob, Mary, Don and a couple others. Had a good swim and was a bit faster than I usually am on Saturdays. I did a little more than 5K total. This morning, I swam w/ Dave, Dave, Roger and Meredith. Felt sluggish at first after soccer yesterday. Eventually picked it up and had a good day. I was really happy w/ the IM even if I was drafting.

    SCY

    600 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Free - 1:30
    1:00 Rest
    5 x 200 IM - Odds @ 2:45, Evens @ 3:15
    100 Easy
    The IM was supposed to be all on 2:45. We decided to do odds free on 2:45 and evens IM on 3:15. At the last moment, Roger decided to go all IM. I told him I'd do it but he would have to lead the lane. Surprisingly, I made it and with some rest. The trick was closing the 5 second gap on fly and drafting the rest of the way. I still gave up a lot on backstroke but I was making 2:40s. On the 3:15 interval, I was going fairly easy and still making 3:00.

    5 Rounds of:
    * 100 Up/Down Kick - 1:30 (:05)
    * 100 Pull - 1:30 (rest!)
    * 100 Up/Down Kick - 1:30 (:05)
    * 200 @ 3:00, convert Free -> Breast (2:57 on last one)
    100 Easy

    6 x 50 - 1:00 Stroke/Free

    100 Cool down

    (5300 Total)
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    Swim Workouts
  4. Monday, September 9, 2013 11:20-12:10pm

    by , September 9th, 2013 at 03:56 PM (Fast Food Makes for Fast Swimming!)
    Our masters practice group started swimming for the fall this morning, but did so without my presence. I'm not going to be able to get up and reasonably swim then live after just a couple hours of sleep at night. Especially now with my job being more physical than before. So it'll be all YMCA pool for me.


    Warmup:

    1000 Free
    (1000/1000)

    Kick Set w/ short fins:
    2 Rounds of
    • 200 SDK @ 3:00 (the 2nd time around I didn't get too much rest here...)
    • 150 SDK @ 2:30
    • 100 SDK @ 1:30
    • 50 SDK @ :30 (went :31 on both rounds)

    (1000/2000)

    5 x 100 Free Pull @ 1:20
    (500/2500)

    16 x 25 Odds Stroke, Evens Free EZ
    did 2 of each stroke (Fly/Free/Fly/Free/Back/Free/etc.)
    (400/2900)

    100 EZ

    ------------------------
    3000 yards

    Good enough.
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/10/2013

    by , September 9th, 2013 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

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

    12 X 50 1:00
    Choice. #3-6-9-12 are fast.

    1 X 300 Free 5:00
    1 X 100 IM< 1:50
    1 X 200 free 3:20
    1 X 200 IM 3:40
    1 X 100 free 1:40
    1 X 300 IM -

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  6. Workout 09/09/13: morning

    by , September 9th, 2013 at 10:09 AM (Maple Syrup with a Side of Chlorine)
    Good weekend, but I have to transition into "back to work" mode for tomorrow. Plan to finish up a few odd tasks today, including getting the new old van I bought registered.

    200 Fr/200 Bk/200 IM drill

    2 x 200 FR on 2:45
    4 x 25 burst and cruise on :30
    1 x 500 Shark Swim (alternate by 50's)

    16 x 50 on :50
    - 1-8: odds = IMO drill/swim, evens = Fr drill
    - 9-16: odds = IM drill, evens = Fr ez

    50 EZ and out
    (Solo/Rec/2450 yds/50 min)
    ------------------------------------
    Categories
    Swim Workouts
  7. Mon Sep 9th, 2013 SCY

    by , September 9th, 2013 at 09:49 AM (Ande's Swimming Blog)
    Mon Sep 9th, 2013 SCY

    Swam: Thu, Fri & Sat
    Lifted Fri & Sat

    Whitney Coached
    6:00 - 7:30 dove in around 6:10
    swam with Tyler & Jim
    Beside NATE, Mike V, Todd, Marcio, Gull, & Sloan

    Warm up
    went around 500


    [B]Main Set [/B
    Today is Nathan Breazeale's 50th BD our main set was 50 x 50 bk or S.O.C. best ave

    10 x 50 BR on 1:00 best ave
    1:00 rest

    10 x 50 on 55 best ave did 25 FL, 25 FR
    1:00 rest

    10 x 50 K on 50 best ave held 36's
    1:00 rest

    10 x 50 on 45 best ave did 4 - 6 strokes fly then the rest free
    1:00 rest

    10 x 50 on 1:00 best ave did 25 BR 25 FR
    1:00 rest

    200 DPS

    10 x 50 on 45 best ave did 3 0r 4 strokes fly then the rest free

    200 easy

    Next Meets:


    considering one 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Categories
    Swim Workouts
  8. Monday, Sept 9, 2013

    by , September 9th, 2013 at 09:25 AM (Workout Swimmer)
    Wow, I can't believe it's been over a week since I wrote in here - especially since I didn't flog my workout Friday & was hoping to find it here so I could record it. Bummer, don't know if I remember all of it at all.

    Water was cold today - probably 77 or 78 degrees. Felt pretty good by the end though, gotta say.

    500 back/free
    10 x 50 P on :40
    5 x 100 IM on 1:40 (15 sec rest easy)
    100 easy
    10 x 50 K on 1:00
    100 easy
    4 x 400 on 5:30 (swim, pull no paddles, pull, zoomers)
    200 kick easy
    3 x 200 breast with 50 free between each, and
    100 free cool down
    Total: 4800

    **entered the Rowdy Gaines meet - so excited to see everyone again & swim on some RELAYS!
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  9. Week 50 - Monday

    by , September 9th, 2013 at 08:17 AM (After a long rest)
    My coach is out this week in Alaska on a fishing vacation so he emailed me the weeks workouts after practice on Saturday. It's great to see what's coming but the down side is I woke this morning ahead of the alarm thinking about today's main set. I arrived at the pool early and was in the pool before any of the other swimmers arrived. Today's main set was really hard and the workout was another long one.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    10x50 swim on 40 getting heart rate up

    Main set
    6x400 pull with paddles on 4.25
    3x(4x25 drill on 40, 4x50 kick on 55, 100 back on 1.30)

    Warm down
    200 easy

    Total 5000scy

    I held 30-31s on the transition 50s but did not feel that great. The 400s were really hard and I aimed for 20 seconds rest. I ended up going 4.05,4.04,4.05,4.05,4.07,4.06. In particular 5 and 6 were rough and I was fighting a shortening stroke. I could tell I was shortening because my turns got further and further off as the last 2 400s progressed. I tried lengthening but it was really tough. The last set of the day was swum mainly as recovery, but I went 1.07-1.09 on the 100s back which I was pleased with. I will be very sore tomorrow based on my tris and Lat's as of right now. I may have to do some stretching tonight!

    Updated September 9th, 2013 at 09:08 PM by StewartACarroll

    Categories
    Swim Workouts
  10. Too much going on to focus on my swim

    by , September 9th, 2013 at 07:34 AM (Mixing it up this year)
    Still nursing the sinuses back to health, my back is getting better. Was a little frustrated that my chest freezer died yesterday and the new one I bought a week ago doesn't come in till late this week. Luckly a friend of my daughter could use some of the food we had in it. We crammed as much as we could in our regular refrigerator/freezer and gave the rest away. Lucky for me I didn't go shopping this week.

    Felt ok today on my swim but not great.

    500 free
    500 free kick w/zoomers
    8x25@:45 scull drills w/snorkle
    6x100@1:45 free w/snorkle, paddles & bouy did well on these 1:22, 1:22, 1:21, 1:19, 1:17, 1:17
    4x25@1:00 shoorters w/zoomers
    100 free EZ
    2x200@3:00 free work on maintaining a 4-6 beat kick it is the coordination of the kick and the arms I have a problem with unless I have a snorkle in which case I can do it but I tried without the snorkle

    300 free kick w/zoomers
    4x25@:45 burst & cruise odds free evens fly
    200 free EZ alt breathing

    Total 3000 yards

    Tomorrow if my back with allow I may try to do one of Leslie's sprint workouts.
    Categories
    Swim Workouts