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Swim Workouts

  1. Week 50 - Wednesday

    by , September 11th, 2013 at 10:15 AM (After a long rest)
    I lifted with my son last night which was really fun. Due to his age I set him up with the circuit training I have been doing but with a single plate(10lbs) on each machine, and worked with him on form and speed(slow). We had fun together and it was great talking to him as we worked across the circuit. We did swim bench as warm up and cool down and he really struggled with it. I guess I never really thought about it before but its sort of an unnatural machine. It was still fun though and he really enjoyed himself.

    Weights

    5 minute vasa swim bench
    4x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
    5 minute vasa swim bench

    Todays swim

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 45

    Main set
    16x100 free on 2 mins best average

    Warm down
    300 easy

    Total 3100scy

    This was a great workout and was really hard to mentally keep pushing on the best average 100's. I mainly held 57s but the first, and numbers 13,14 and 15 were 58s. I went 56 on the last one. I need to figure out how to keep pushing when mentally I am fried. It wa snice today to have a higher intensity lower yardage workout. We swam this as group and all of us had a great set.
    Categories
    Swim Workouts
  2. Feeling better this morning

    by , September 11th, 2013 at 07:32 AM (Mixing it up this year)
    Felt better than I have been lately but still not 100%. Gained too much weight here lately and I seem to be hungry all the time.

    Today I decided to work my legs more since that is my weakness.

    500 free
    500 free kick w/zoomers

    5x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:30, 1:27, 1:27, 1:27
    8x25@:45 free kick w/snorkle held :31-32 which is good for me
    5x50@1:00 back held :49's
    200 back kick alt 50 streamline/50 arms perpendicular
    5x50@1:00 free held :39's

    200 free w/strapless paddles & bouy
    200 breast kick
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  3. Tuesday 9/10/13

    Tuesday 9/10

    PM only SCY

    2x
    300 swim w/ under H2O turns
    6x25 @ :10 rest FR drill
    4x50 @ :10 rest 25 side-kick/25 under H2O FL kick

    9x300 @ 3:30 pull w/ buoy + paddles breathing 3-5-7 by 50 (held 3:15-3:17)

    150 EZ

    Total: 4150

    Had to cut the workout short again today due to other business, not to mention Kyle was in a bad mood (the kiddies were pissing him off) and so the 300s set was started over (was 8 as written, did 2, started over, then did 7 more before he stopped everyone to move on). As I was leaving, they were restarting the next set they did, so I am glad I left when I did. Life's too short to redo sets due to other people's idiocy.
    Categories
    Swim Workouts
  4. Workout 09/10/13: OW and evening

    by , September 10th, 2013 at 09:48 PM (Maple Syrup with a Side of Chlorine)
    I had arranged for a quick OW swim this evening with Greg and Kevin before Masters practice, but Kevin had to bail (heading to Japan on business and needed to catch a conference call). Greg was brave enough to join me for a double session here at Lake Paren:


    We did a 29 minute swim and totaled 0.6 miles around half of the lake. To our surprise, the water temp cooled off considerably with some rain and thunderstorms that came through this morning - it was a cool 63 degrees! I think this was the coldest that Greg has gotten into, and he did great! The sun was setting slowing over the west end of the lake and made for a great swim!

    We stopped at my house in route to the pool to get some warm tea, then hopped right in (our warm up at the lake, which cooled us down a bit, had us ready to roll in the pool) for:

    8 x 125 (I did 150's)
    - odds = Fast 25 on 2:15
    - evens = 50 non-free on 2:30

    then
    8 x 75 (kick/swim/pull) on 1:15 (Greg did 1:30)
    then I did 150 easy and out.
    (Masters/Rec/1950 yds/40 min)
    ------------------------------------

    A great double-dip! I'll be in the water again on Friday ...

    Updated September 11th, 2013 at 02:02 AM by rxleakem

    Categories
    Swim Workouts , Open Water
  5. Mon & Tues, Sept 91-20

    by , September 10th, 2013 at 04:00 PM (The FAF AFAP Digest)
    Monday:

    RC/scap ex, 15 min
    power wheel roll outs
    hammers
    spin, 60 min

    Tuesday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:05
    8 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 50 @ 1:00
    odds = double shooter w/:5 break at :25
    evens = EZ
    50 EZ

    Main Sets:

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

    4 x through: (a modified set from the HIT forum)
    with fins:
    50 fast @ 80-85% @ 1:00
    100 EZ @ 2:00
    50 @ 90-95%, broken at the 25 for :10 @ 1:00
    100 EZ @ 3:00
    25 AFAP
    125 EZ

    R1 = free (25, 22, 10)
    R2 = back kick (25, 22, 9)
    R3 = fly (25, 22, 11 flat) (breakouts better today)
    R4 = breast (30, 26 high, 12 high)

    6 x 25 w/parachute & fins & paddles @ 1:00
    150 EZ

    Total: 3700


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

    Didn't want to overdo the speed today, but still got in a decent workout.

    The big news is that we are getting a puppy. This is sooner than we had planned, but we are hoping it will help Lil Fort who is still miserable. Hopefully, she can't resist a cute new puppy. I fear this will put the kabbosh on me re-starting drylands in a serious way. I don't want to be away for the many hours it takes to do a dryland + swim double. I'll try to do core work at home. Maybe I'll get a kettleball to use in our downstairs exercise room. Getting adjusted to a new life is not for sissies. I am counting on poor sleep for awhile with the new puppy.

    The latest on HIT training: http://www.ncbi.nlm.nih.gov/pubmed/20683609

    Updated September 10th, 2013 at 09:09 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  6. 09.10.13 - Tuesday workout

    by , September 10th, 2013 at 03:55 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Did some swims I haven't been able to do before. Too bad I had to drop the drag suit to make it . Dave made his 500 GTD miles today. Great job Dave!

    SCY

    600 Warm up

    6 x 50 - :45
    1:30 Rest
    8 Rounds of:
    * 100 Free - 1:10
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Made 1:04s and 1:05s on the 1:10 interval. Dave was beating on me pretty badly so for the last one I dropped my drag suit and swam a 1:01.

    200 IM Kick - 3:30
    400 IM - 6:00 (made 5:33)
    200 IM Kick - 3:30
    100 Easy
    400 IM - 6:00 (made 5:30)
    200 IM Kick - 3:30
    400 IM - 6:00 (made 5:27)
    100 Easy
    I was really happy with the 400 IMs. I didn't have the drag suit on because I didn't think I'd make the kick interval. That let me push a little harder on the IM.

    12 x 25 - :30, IM order, odds no breath

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/11/2013

    by , September 10th, 2013 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    4 X 50 kick 1:15
    1 X 200 3:00
    3 X 100 1:30
    4 X 100 kick 2:15

    4 X {4 X 100 Descend 1-4
    Rounds 1/3: free on 1:30
    Rounds 2/4: IM on 1:45

    1 X 200 free 3:00
    1 X 150 free 3:00
    four rounds.
    descend 200's 1-4
    swim 150's 75 moderate/75 fast

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  8. Monday 9/9/13

    Monday 9/9

    PM only SCY

    2x
    4x150 @ 2:00 light D1-4
    8x50 @ 1:00 odd: k/dr, even: dr/sw

    10x25 @ :40 360 under H2O FL kick w/ fins (use core to rotate while kicking)
    50 EZ

    Total: 2300

    All last week I was back in Cincinnati for my best friend's wedding. After Wednesday of last week I really didn't have time to get in another swim until today. The wedding wrapped up around 12:30 AM Sunday morning and I went back to my parents' house, slept 4.5 hours, and then drove the 9 hours back to Little Rock to make a 3:00 soccer game. I also played again at 6:15, and so today, I really didn't have time for much of a practice...still needed to grocery shop before I could start dinner, and didn't want to come home to a hungry (and therefore irritated) wife!
    Categories
    Swim Workouts
  9. Week 50 - Tuesday

    by , September 10th, 2013 at 08:18 AM (After a long rest)
    I woke early again this morning but felt much less sore than the previous few days. My tris were tight but not sore to the touch. Today's workout was harder than I thought but compared to yesterday was pretty easy.
    Warm up
    1000 with snorkel

    Main set
    4x(3x100 over kick on 1.20, 2x100 IM on 1.20, 1x100 back on 1.10)

    Warm down
    3x250 on 3.45 swum as 50 free, 50 back, 50 free, 50 back, 50 fly

    Total 4150scy

    I held 1.04-1.05s on free and were swum as recovery from the previous set. the IMs I held 1.10s and the 100 back I went 1.06-1.08. I was surprisingly tired after this set and was appreciative of a long warm down. I am heading to the weight room tonight with my son who has decided to do some light weight training. We will most likely do the cardio circuit I did last Thursday adapted for him.
    Categories
    Swim Workouts
  10. another slackard kind of day

    by , September 10th, 2013 at 07:37 AM (Mixing it up this year)
    Today my sinuses are draining and it is no fun. I have no energy and just feel blah. Still swam because I need to move my back muscles or I'll be stiff all day.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/paddles & bouy went :41,:41,:39,:39,:38,:38,:38,:37,:38,:37
    8x25@1:00 torque drill w/paddles
    8x25@:45 shooters w/zoomers
    200 1 arm fly alt rt/lt by lap
    8x25@:45 fly
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  11. 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)
    Categories
    Swim Workouts
  12. 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.
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/10/2013

    by , September 9th, 2013 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. Sunday, September 8, 2013 1:00-2:20pm

    by , September 8th, 2013 at 07:01 PM (Fast Food Makes for Fast Swimming!)
    Had a lane to myself at the Y, the other lap lane had 2 in it, and the water walker lane against the wall had 1. They drop in a stairway into the first lane, so its kind of useless as a lap lane. The 3 lane public swim area had a total of 4 people in it. 1 father and 3 kids. Pretty non-wavy day in the pool, and just glad I could be in a lane to myself.


    Warmup:

    2 Rounds
    • 200 Free
    • 200 SDK on back w/ short fins
    • 300 Free Pull

    (1400/1400)

    Kick Set (my standard "new one"):
    200 SDK w/ short fins @ 3:00 (normally I do 3:30)
    150 SDK w/ short fins @ 2:30
    100 SDK w/ short fins @ 1:30
    50 SDK w/ short fins @ :30 (went :31) - one day I'll make this one.
    (500/1900)

    100 EZ
    (100/2000)

    Main Set:

    3 Rounds (1st Round Fly, 2nd Round Back, 3rd Round Breast) no rest between rounds
    • 100 (25 Stroke/75 Free) @ 1:20
    • 100 (50 Stroke/50 Free) @ 1:40
    • 100 (75 Stroke/25 Free) @ 2:00
    • 100 Stroke @ 2:00
    • 100 Free EZ @ 2:00

    For the 100s Stroke: Fly did 1:07, Back did 1:12, Breast did 1:22
    It was nice having the extra rest for each additional length of stroke added.

    100 EZ

    (1600/3600)

    Finish it up:

    6 x 125 Free Pull @ (1 each) 1:50, 1:45, 1:40, 1:35, 1:30, 1:25)
    I held them around 1:30s, then got moving on #5 and went 1:26, then #6 gave it all I had left and made it under 1:25.

    150 EZ and out

    --------------------------
    4500 Yards
  19. Sunday, Sept 8

    by , September 8th, 2013 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/paddles @ 1:00
    50 EZ
    3 x (4 x 25 shooter w/fins @ :30-:40 + 50 EZ)
    50 EZ

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (25 AFAP back from the blocks + 25 EZ)
    150 EZ

    1 x 50 fly AFAP w/fins, 24 -- ugh!
    150 EZ

    5 x through:
    4 x 25 DPS free w/agility padddles @ :30
    1 x 50 kick @ 200 pace
    1 x 100 IM, 75 smooth + :10 rest + 25 fast free @ 2:00
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 4000


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

    I'm feeling pretty dead, and that after a day off yesterday. I think I went from 0 to 100 mph last week, doing a lot of speed workouts after a couple months of maintenance cruising. I guess I should have eased back into the speed work more gradually. The 100 IMs felt horrible today. I think the temp being 4-5 degrees cooler than I'm used to may affect my lungs slightly too.

    The latest Rushall article on USDT: http://coachsci.sdsu.edu/swim/bullet...0NON-TAPER.pdf. What do you guys think?


    Was thinking of using this workout for distance day at Pitt. What do you all think? Is it distancey enough?

    MONDAY: Distance

    Warm up:

    500 choice
    4 x 100 kick w/fins, descend to 200 pace @ 1:30
    2 x (4 x 25) @ :30
    1 = moderate 2 breath
    2 = build to fast, 2 breath
    3 = moderate 1 breath
    4 = fast no breath
    50 EZ

    Main Sets:

    6 x 75's free @ 1:10, descend 1-3 & 4-6
    100 kick @ 2:00
    1 x 500 broken (5 seconds rest @ each 100, descend each 100)
    100 kick @ 2:00
    6 x 75's @ 1:15, IM switch
    1 x 100 kick @ 2:00
    1 x 500 broken =
    50 @ 200 pace + R:05, + 4 x 100's smooth/low stroke count + R:05 between each 100 + 50 fast (200 race pace)
    1 x 100 kick @ 2:00
    6 x 75's choice @ 1:00, descend 1-3 & 4-6
    1 x 100 kick @ 2:00
    1 x 500 fast w/fins and/or paddles
    200 EZ

    Total: 4650

    Updated September 8th, 2013 at 05:53 PM by The Fortress

    Categories
    Swim Workouts
  20. Workout 09/07/13: morning

    by , September 7th, 2013 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    Good night sleep and nothing happening this morning so I was able to sleep in

    After bagels and cream cheese with the kids, I headed to the Rec for Masters practice and joined Greg and Kevin for a swim (my distances in parentheses):

    200 swim/200 kick/200 pull/(200 Bk)/4 x 50 B/c 6/8/10/12

    1 x 400 (500 with snorkel) on 7:30
    4 x 100 (125) on 1:50 - quarters strong
    2 x 200 (250) on 3:45 (I used agility paddles and buoy
    4 (5) x 100 on 1:50 (1:25) even split

    On your own to finish - I did:
    - 4 x 75 on 1:15 (25 kick/25 fast IMO swim/25 Pull with buoy)
    - 100 loosen (25 two-arm Bk into 25 skull, repeat)
    - 200 IM drill and out
    (Masters/Rec/3600 yds/75 min)
    --------------------------------

    Good swim again in our empty pool. We're planning a double for next week's Tues practice - 30-45 min in Lake Paren then to the Rec for regular Tues practice. This should help us squeeze some more days outside, plus help me catch up with GTD!
    Categories
    Swim Workouts