Swim Workouts

Saturday:

We finally had some waves. I did 90 minutes of body surfing before a storm moved in. That counts as a workout!


Sunday: Swim/SCM/Solo @ Hot Pool

500 various
5 x (25 scull + 25 free) w/paddles
50 EZ

20 x 25 breast @ 100 pace @ approx :25 rest
250 EZ

20 x 25 free w/fins & paddles @ 100 pace @ approx :25 rest
250 EZ

10 x 50 various
100 EZ

Total: 2900 m


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I was careful about sun our entire vacation. Then, on the last day, I scorched my face. Too much time in the water without reapplying sunscreen, I fear. We are headed home tomorrow. I'm dreading the super long drive ... But at least we won't hit as much traffic leaving on a Monday.

Kunga Vinyasa, 60 min


I love that there is an unheated yoga studio down here! Hot yoga just does not appeal. It was pretty easy, but I got in some good stretching.


Swim/SCM/Solo @ Hot Pool

500 various
5 x (25 scull + 25 free w/paddles) @ :15 rest
50 EZ
10 x (25 AFAP + 75 EZ) @ around 3:00 (no pace clock here)
-- 4 free, 3 breast, 3 flutter kick
100 EZ
4 x 25 w/chute & paddles
100 EZ

Total: 2100


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We had a rare cloudy afternoon at the beach and the water turned cold again.

Off to make some guacamole!

Wed: Swim/SCM/Solo

Warm up:

500 various
100 scull
50 EZ

Main sets:

20 x 25 @ :25 rest @ 100 pace
-- fly-breast-free
-- can't possibly do backstroke outside with no flags
200 EZ

10 x 25 dolphin kick @ 100 pace @ :25 rest
100 EZ

10 x 25 breast @ 100 pace @ :25 rest
100 EZ

6 x 50 DPS free w/paddle
100 EZ

Total: 2450



Thursday:

I went paddle boarding for an hour on the sound. Idk, it seemed pretty easy to me. And very fun! Didn't bother my legs at all. Wish there had been more wind to go faster.


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I tried swimming in the ocean on Tuesday. No way, it was far too cold for me. Yesterday, though, the ocean seemed about 10 degrees warmer. But then there were a lot of jelly fish ... I definitely don't do jelly fish.

Swim/SCY/Solo @ Pine Island Beach Club

Warmup:

500 various
100 scull
6 x 50 single arm fly
50 EZ

Main sets:

2 x
5 x 50 w/paddles @ 200 pace @ :20 rest
1 x 50 EZ

50 EZ

8 x (25 AFAP + 75 EZ)
50 EZ

6 x 25 w/chute & paddles
150 EZ

Total: 2800


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I went to the neighborhood lap pool this am. Lovely setting, but OMG the water was hot. It must have been 87-88+ degrees. I've never worked out in water that hot. Halfway through the workout, I jumped out and took a cold shower. Then repeated that cold shower at the end. Skipping swimming tomorrow for some stand up paddle boarding. The ocean is the calmest that I've ever seen it in OBX. But unfortunately the water temp is 59 degrees. Definitely too cold for me to do any OW swimming!

Drylands:

rehab ex

4 rounds: (not too heavy)
straight arm dips
good mornings
back squats
DB rows
hip abductors
rear delt flys
kneeling ab crunches


Swim/SCY/Solo

1500 EZ



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Ready to head out tomorrow for a week+ at the beach with friends. I'm going to leave my gym clothes behind and just do a bit of swimming while I'm there. Really looking forward to a vacation where I do not have to worry about staying in perfect racing shape! We need a beach emoticon!

Swim/SCY @ Pitt

Warm up:

400 various
8 x 50, free 10 strokes no breath, then back @ :55
8 x 25 back drill @ :35
50 EZ

Main sets:

6 x 50 back kick w/fins, 8-10 SDK per length @ 1:00
50 EZ

6 x 100 back kick w/fins, 12.5-15m UW each length @ 2:00
-- we were supposed to swim these with several SDKs off the walls, but I wanted more hypoxic work
50 EZ

8 x 25 back sprint @ :50
-- I did these back, 15 m UW @ 100 pace (mostly 15 highs)
-- doing them @ :50 instead of :45 seemed easier. amazing what a different 5 seconds makes
100 EZ

3 x 100 IM @ 1:50
-- no, did 3 x 50 scull w/paddles
100 EZ

10 x 50 backstroke @ 1:00
-- was sick of back so did them alternating breast-free and kick
50 EZ

8 x 25 back sprint @ :50
-- skipped this, toe was sore
-- did 150 EZ

Total: 3300


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I cruised most of the workout, focusing on hypoxic work. My toe really hurt on some of the push offs even though I was trying to be careful. It actually feels better with fins on to protect and cushion it.

Swim/LCM/Solo @ Lebo

600 various
4 x 25 scull + 25 free
50 EZ
8 x 50 @ 100 pace @ 1:00 + 50 EZ @ 2:00
150 EZ
6 x 50 DPS free w/paddles
150 EZ

Total: 2250 m


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Just went to the hour of adult swim at Lebo today. Boy, I am so glad that I did not make plans to go to the Texas Zones meet. I would have had to cancel. My toe is now swollen and completely black. It would be super painful to go off the blocks. Won't do any fast kicking for awhile ... what a klutz.

Saturday:

Drylands, 35-40 min

2 rounds:
elbow rehab ex, 1:00 plank, 5:00 extreme angle iso squat, power wheel roll outs, renegade rows, TRX rows, reverse flys, TRX knee ins, supine flutter kicks on bosu in streamline, saxon side bends

3 miles on treadmill


Sunday:

Swim/LCM/Solo @ Lebo

600 various
4 x (25 scull + 25 free)

9 rounds:
1 x 100 @ 200 pace with fins & paddles
odd rounds - free, even rounds = back
1 x 50 kick @ 100 pace
1 x 50 EZ

100 EZ

Total: 2700 m



Monday:

Weights @ LA Fitness:

internal & external rotators
seated straight arm dips, 75 x 3 x 25
face pulls, 50 x 3 x 15
deadlifts, 55 x 4 x 8
altitude drops, 5
lunges with bar, 40 x 3 x 10
good mornings,, 65 x 4 x 6
single leg stand in streamline on flat side of bosu, 1:00 each leg
leg press, 195 x 3 x 5


Swim/SCY/Solo @ LA Fitness

600 various
100 scull
20 x 25 @ 100 pace @ :40
odds = fly, evens = breast
200 EZ
20 x 25 dolphin kick w/fins @ 100 pace @ :35
200 EZ
5 x 50 DPS free w/paddles @ :20 rest
100 EZ

Total: 2450



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I've decide that, for the summer anyway, I'm going to cut my dryland sessions down to around 40 minutes and do them more frequently. Hoping to ease back into them somewhat and not be so sore from them. After working out today, I slipped on a wet spot in my garage and crashed my toes into a cement ledge. I think I might have broken one of them -- it's swollen and black. Oh well, not much you can do about that. Off to ice.

Thursday:

Did about 40 minutes of drylands including: power wheel roll outs, supine flutter kicks on bosu, planks, hammers, reverse flys, kettle ball swings, TRX body rows. Then did a short 2 mile run.


Friday: Swim/LCM/Solo @ Lebo

Went to the hour of adult swim today and did:

600 various
6 x (25 scull + 25 free)

2 rounds:
4 x 50 free w/paddles @ 200 pace
:30 rest
4 x 50 kick @ 200 pace
:30 rest
4 x 50 DPS back w/paddles
50 EZ

200 EZ

Total: 2400m




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I agree with Water Rat. After all the hot weather we've had, the Lebo pool seemed much warmer than the last time I hopped in. Now that I'm not laser focused on meets, I had no idea what kind of workout to do. I may have to start stealing workouts from friendly bloggers!

Swim/SCY @ Pitt

Warm up:

400 various
8 x 50 kick -- I did 25 shooter + 25 EZ @ 1:10
50 EZ

Main sets:

8 x 25 fly drill @ :35
8 x 25 breast drill @ :35

5 x 100 fly w/fins -- did 25 fly @ 100 pace + 75 back kick up tempo @ 2:00
100 EZ

5 x 100 breast -- did 50 DPS breast + 50 EZ kick @ 2:00
100 EZ

8 rounds:
50 sprint @ 1:00 (I did them 50 DPS free w/paddles)
100 EZ @ 2:30

Total: 3650


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This was a pretty easy workout for me to modify. I didn't feel like sprinting hard. Cruising the last set felt quite decadent. It was still plenty for my first workout back after a meet.

Swim/SCY/Solo @ BP

500 various
100 scull
4 x 50 single arm fly
4 x 25 shooters
100 EZ
3 x 30 burst SDK + cruise from the blocks
150 EZ
16 x 25
odds = 100 pace @ :30
evens = EZ @ :45
200 EZ

Total: 1850


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Just a short pre-meet workout. Going to try to find a place to get in an easy swim today. Lil Fort's part time summer job is sort of getting in the way of pool time. She has XC practice and is then working as a messenger at Mr. Fort's law firm. But that means I have to drive her downtown and then sometimes go back and pick her up at 5. Pretty much prevents me from going to adult swim at Lebo. I am also still feeling pretty unmotivated and meet-ed out. I may just swim this weekend, and depending how it goes, call it a summer. The only downside of this meet is that it is very early, way too early for me. The meet starts at 8:30 am and 50 fly is the first event unless they are some 800 free relays. Trying to figure out how not to be half asleep when racing ...

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free w/paddles)
4 x 50 burst + cruise @ 1:10
50 EZ
3 x (50 AFAP + 150 EZ)
2 x (50 @ 100 pace + 100 EZ)
4 x 50 DPS
150 EZ

Total: 2200 m


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I had intended to swim yesterday, but didn't. Our 18 year cat died in his sleep and I found him in the am. He had kidney disease, but it was still very upsetting for the family. Our other cat has been hiding and acting rather strange.

I really wanted to do a long course workout with some AFAP 50s this am after all the SCM last week. The clouds were threatening but, luckily, the thunder held off.

I am feeling pretty beat from the travel and hotel sleeping for a week, plus the trauma of losing our kitty. I am hoping that a few nights of sleep will perk me up. I'd like to rest a few days and go to the Terrapin meet on Sunday. Jim and Bill are signed up and it would be nice to see my PV buddies. I haven't made travel arrangements for the Texas meet at the end of July yet. I am supposed to be in the Outer Banks with friends the week before the meet. So it could be really awkward and expensive to get from Norfolk VA to College Station TX. Need to check on that.

Friday: Swim/SCM/Solo

500 various
5 X 25 scull + 25 free with paddles
50 EZ

16 x 25 burst SDK + cruise @ 1:00
200 EZ

10 X 25 fly @ 100 pace with fins @ :45
-- only 1 SDK off wall
100 EZ

10 X 25 fly @ 100 pace with fins @ :45
-- only 1 SDK off walls
150 EZ

10 X 25 back @ 100 pace
-- only 1 SDK off walls
200 EZ

8 X 50 with paddles
odds = free
evens = back
100 EZ

Total: 3100 m



Saturday:

1600 m EZ



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Friday was my 5th day in a row with race pace work -- super rare for me. Doing those 25s without SDKs was an entirely different kind of set. I was beat today and just did an EZ swim.

Very excited for finals tonight. 100 fly will be a great race.

Wednesday: Swim/SCM/Solo:

500 various
6 X 25 scull + 25 free
50 EZ
4 X 25 shooters
50 EZ

25s= 100 pace
10 X 25 fly @:45
50 EZ @ 1:15
10 X 25 back @ :45
50 EZ @ 1:15
10 X 25 breast @ :45
50 EZ
10 X 25 free @ :45
200 EZ

Total: 2350 m



Thursday: Swim/SCM/Solo

500 various
4 X 25 scull + 25 free
50 EZ
4 X 25 shooters
50 EZ

8 X 25 burst SDK + cruise @ 1:00
100 EZ

10 X 25 AFAP + 75 EZ @ 3:00
100 EZ

16 X 25 @ 100 pace @ :45
-- 4 X IM order
150 EZ

8 X 25 with chute, fins & paddles @ 1:00
100 EZ

Total: 3150 m


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I'm a little tired after 4 workouts in a row with AFAP or race pace work. Decided not to bother with weights while I was here. The chute will have to substitute.

Prelims was a little snoozy today. The women's 200 breast seemed very slow. Womens 100 free a little faster. Kelsie Worrell has a tough double tonight with the 100 free semi and 200 fly finals. The final of the men's 200 breast will be exciting. Much less excited for the men's 200 IM semis with all the scratches -- Prenot, Licon, Dwyer, Kalisz, etc. It's hard for me to believe these guys don't have the training base to survive a morning swim and an evening final.

While I was watching 200 breast prelims, Fort 21 wandered over to the Aquazone. She ended up having personal conversations with Ian Crocker and Nick Thoman. And then had Crocker take a photo of her and Matt Grevers. She said that Grevers seemed sad, understandable of course. Shirley Babashofff is signing autographs now so we are heading over.

Got in a quick swim at Lebo this am. That's all I had time for before heading to the airport. But I got in some AFAP 50s.

500 various
4 X 25 scull + 25 free
4 X 50 burst + cruise
50 EZ
4 X 50 AFAP + 150 EZ
100 EZ

Total: 2050 m


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I'm at the airport now. Time for some swim nerd fun at trials!

I was stuck at home all day Tuesday waiting for Verizon (5 hours late ...). I tried to go swim at Bethel Park at night, but there was a swim meet there. I've been having bad luck with pools lately. So I missed another workout.

I did a double yesterday to make up for it. I haven't been back to the gym since before Nationals, so have probably some strength. I have been doing some core-focused dryland at home. With three vacations before my target meet, that has kind of killed ramping up the gym work. But I did do some light weights yesterday.

Wednesday:

Drylands:

rehab ex
face pulls, 40 x 3 x 20
explosive leg extensions, 75 x 3 x 15
deadlifts, 45 x 2 x 8
russian twists on incline, 25 x 3 x 20
DB rows, 30 x 3 x 8 each side
good mornings, 45 x 4 x 6 each side
lateral raise, 50 x 4 x 5
hip abductor, 100 x 4 x 8
single leg stand on bosu in streamline, 1:00 each leg
captains chair leg raises, 3 x 15
altitude drops, 5

Then I went to Pitt at night ... It was fly night. I am not terribly fond of doing SCY with 5 people in a lane so modified.

Swim/SCY @ Pitt

Warm up:

300 various
6 x (25 shooter + 25 EZ) @ 1:10
8 x 25 single arm fly @ :35
50 EZ

Main sets:

8 x 25 power kick to 15m @ :45
50 EZ

3 x 100 fly with fins
-- no, did 4 x 50 burst SDK + cruise
100 EZ

6 x 100 IM @ 2:00
-- no, I did 6 x (25 AFAP + 25 EZ) @ 2:00
100 EZ

6 x 50 fly w/fins @ 1:00 w/10 SDKs per length
-- no I would be UW the whole way
-- I did 5 x 50 fly-back w/8 SDKs each length + 1 x 50 EZ and I was super fatigued after this
100 EZ

4 x 100 IM @ 1:50
-- no, I did 3 x (25 AFAP + 25 EZ) @ 1:50 & 1 x 50 EZ
100 EZ

8 x 25 fly w/fins @ 100 pace @ :45
200 EZ

Total: 2900


Thursday:

I was tired from yesterday's double and late workout, but still wanted to make it to adult swim at Lebo. Have plans to see Chicago later and wanted to get the swim out of the way.

Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free)
5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
100 EZ
5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
50 EZ

6 x 50 DPS free w/paddles
50 EZ

Total: 2200 m


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I signed up for the Terrapin Cup in MD today. Just one day, Sunday July 10, and only 2 events (50 fly, 50 back). I may not go, might be sick of traveling after Trials. But I wanted to give myself the option.

Swim/SCY/Solo @ Wilmington Y

Warm up:

500 various
100 scull
6 x 50 fly drills
50 EZ

Main sets:

8 x 50 burst + cruise @ 1:15-1:30
100 EZ

2 rounds w/fins:
4 x 25 fly @ 100 pace
:40-45 rest
4 x 25 back @ 100 pace
:40-45 rest
4 x 25 breast @ 100 pace
:40-45 rest
4 x 25 free @ 100 pace
:40-45 rest

R1 done @ :45, R2 done @ :40

200 EZ

10 x 25 kick hold best average @ :45
100 EZ

Total: 2800


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Got in a swim at the Y. Nothing too tough. I was a bit tired from sunshine and cocktails. Leaving for home tomorrow am. I don't really want to leave! But recognize that I need to do some AFAP long course 50s.

Swim/SCY/Solo @ Wilmington Y

300 various
5 x (25 scull + 25 free w/paddles)
50 EZ

8 x 25 power kick to 15 m @ :45
50 EZ
8 x 25 burst + cruise @ :50-1:00
50 EZ
8 x 25 power kick to 15 m @ :45
50 EZ
8 x 25 burst + cruise @ 1:00
50 EZ
8 x 25 power kick to 15 m @ :45
200 EZ

2 rounds:
10 x 25 @ 100 pace
150 EZ


Total: 2800



--Tried to swim on Wednesday, but there were thunderstorms in the afternoon, which closed the pool.



Thursday: Swim/SCY/Solo @ Wilmington Y

Warm up:

500 various
100 scull
8 x 50 free w/paddles @ 200 pace @ 1:00
150 EZ

Main sets:

5 x (25 AFAP + 75 EZ) @ 3:00
100 EZ

6 x (broken 50s fast + 100 EZ)
-- break for :10
extra 100 EZ at end

6 rounds w/fins:
1 x 50 free w/paddles @ 100-20 pace @ 1:00
1 x 50 kick @ 200 pace @ 1:00
1 x 50 EZ @ 1:15

100 EZ

Total: 3650


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Having a fantastic time at the beach. Managed to drag myself away this am for a longish workout today, but had sunshine all afternoon afterward. Cocktail time!

Swim/SCY/Solo @ Wilmington Y

Warm up:

500 various
100 scull
5 x 50 free w/paddles @ 200 pace
50 EZ

Main sets:

8 x 25 burst + cruise various @ :45-1:00
100 EZ

10 x (25 AFAP + 75 EZ) @ 2:45-3:00
-- 8 swim, 2 kick
100 EZ

6 rounds:
4 x 25 IM order @ :45
1 x 25 EZ

150 EZ

Total: 3200


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After a few hours on the beach, I ventured off to the Wilmington Y for a pretty standard sprint workout. The pool isn't too bad by Y pool standards. 4-5+ feet deep with cool water and a few pace clocks. I find it a bit hard to tear myself away from the beach/family to go swim at the Y. My son just arrived, so I won't go today. I may swim in the ocean, but right now the current looks very strong. Husband+ daughter+son are on a run right now, but I am heading to the beach!

Swim/SCY/Solo

Warm up:

350 various
150 done as 25 scull + 25 free w/paddles
3 x 50 single arm fly

6 x 50 kick @ 1:10
-- did backstroke
-- got kicked really hard in the rib cage by a breaststroke kick, ouch!
50 EZ

Main sets:

6 x 50, SDK to flags each length @ 1:15
100 EZ

8 x 50 of something
-- I did 8 x 25 back @ 100 pace @ :45 (15-16)
150 EZ

6 x 50 kick w/fins @ :55
-- I did 4 x @ 200 pace, 1 R+EZ, 1 fast
100 EZ

6 x 50 of something
-- I did 6 x 25 breast AFAP/BA @ 1:00
100 EZ

5 x 50 kick w/fins @ :50
-- 3 @ 200 pace, 1 EZ, 1 fast
100 EZ

4 x 50 hypoxic @ 1:05
100 EZ

4 x 50 kick w/fins @ :45
-- I did 4 x 50 @ 1:00
-- 2 @ 200 pace, 1 EZ, 1 fast
100 EZ

Total: 3500 (not sure I added right)


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Swam at Pitt last night. Still feeling pretty lackluster. But I am hitting the road for the beach in a few minutes and sunshine would be therapeutic. Hoping for good weather!