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Swim Workouts

  1. Saturday, October 19, 2013 11:00-11:30am

    by , October 19th, 2013 at 03:58 PM (Fast Food Makes for Fast Swimming!)
    Well, at least I got in the pool to keep the chlorine smell fresh in my sweat.

    I just wasn't in the mood to swim too much today, but felt strong in the water, despite working all night long.

    10 x 100 Free @ 1:30 (1:10-1:15)

    5 Rounds of:
    • 125 Free Pull @ 1:30
    • 75 Free Pull EZ @ 1:15

    2000 Yards and out
  2. Friday 10/18/13

    Friday 10/18

    AM only SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:20 smooth D1-5 (1:09, 1:07, 1:03, 1:01, :58)
    8x25 @ :30 V.S.
    100 EZ

    4x75 @ :50 AE
    4x50 @ :45 200 PACE
    100 EZ

    300 swim every 3rd 25 scull
    6x50 @ 2:30 AFAP w/ fins + paddles

    300 EZ

    Total: 3900

    Tough practice this morning. Everything felt labored. The first 4x50 I did FL and went 29.8, 30.1, 30.1, 30.9 and the second round I did FR and went 28.0, 27.9, 27.9, 27.5. With the team out of town this weekend at a meet, I am hoping a day or two rest will do me some good. My whole body, especially my legs, are in need of some R and R.
    Swim Workouts
  3. Friday, Oct. 18

    by , October 19th, 2013 at 10:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    4 x 50 DPS free @ :55
    3 x (4 x 25 shooters + 25 EZ) @ :45
    75 EZ

    Main Sets:

    5 x (25 fast flutter kick + 25 EZ)
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 SDK, 4 flutter
    100 EZ

    3 x (25 AFAP free w/fins + 75 EZ), 10s

    1 x 25 AFAP backstroke -- the touchpads were in, couldn't resist
    125 EZ

    1 x 50 fast free @ 1:00
    1 x 50 EZ @ 1:00
    1 x fast 50 free @ 1:00
    2 x 50 EZ @ 1:00
    1 x fast 50 free @ 1:00
    3 x 50 EZ @ 1:00]
    1 x fast 50 free @ 1:00
    4 x 50 EZ @ 1:00

    -- wanted to do another round, but they were having a meet at Pitt, so had to get out

    Total: 3300


    Pretty tired after that effort and fast 50s are still hard. Just going to do a slow recovery swim tomorrow or Sunday. And I need a massage! My calves have really been cramping my last few workouts. I did hit the foam roller and did some stretching for 20 minutes later in the afternoon.

    Updated October 19th, 2013 at 06:26 PM by The Fortress

    Swim Workouts
  4. Week 55 - Saturday

    by , October 19th, 2013 at 10:33 AM (After a long rest)
    I had a good nights sleep last night and felt pretty good today. My wife's grandmother went home today so my wife was up earlier than me for a change(she was not terribly happy about getting up early). Turnout was light at the pool and the workout was very long, but pretty straight forward. Due to a high school meet I had to cut the workout a little short and it should have been a 5200scy swim but ended up at 4600scy, making Just under 32k for the week.

    4x400 with snorkel on 5mins

    Main set
    8x200 pull on 2.20 descend 1-4,5-8
    1000 with fins on 10mins working turns

    Warm down
    500 swum alternating 100s back and free

    Total 4600scy

    on the 200s I descended from 2.06 to 2mins on the first round and 2.07 to 1.58 on the second round. I was a little light headed on the second round for some reason. I was a little off time wise on the 1000 but worked the turns.

    Next week is likely to be a big yardage week also since we are in a long yardage cycle, but based on how I felt this week I hope we don't up the intensity or I may have some real challenges next week. At least I am in Dallas all week and get to sleep in my own bed.
    Swim Workouts
  5. Week 55 - Friday

    by , October 18th, 2013 at 04:49 PM (After a long rest)
    I was very tired this morning despite getting a pretty good nights sleep. We had a pretty good mix of speed and distance during today's workout once more. I went over the one million yard mark for the year today and this is going to be a big yardage week despite the traveling.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    main set
    4x(3x50 kick on 50, 3x50 swim on 40)
    12x50 with fins n 35
    12x100 best average on 1.20

    warm down
    500 easy swum as double arm back and free with snorkel

    total 4200scm

    i struggled getting going today and never felt really good but did loose up after the transition set. The 50s with fins were fun and I held 30-31s. On the best average set I held 1.02s throughout. I actually felt smooth on these. I would have been very disappointed with these if they were yards but considering they were scm And I felt tired I was pretty happy. I am looking forward to an early night of sleep in my own bed.
    Swim Workouts
  6. 10.18.13 - Friday workout

    by , October 18th, 2013 at 02:23 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Jonny. I haven't been blogging much since our workouts have been mix and match sets from ones done in the last couple weeks. I haven't been feeling that great so there hasn't been much to blog. I did feel much better today. We did a mix of suggested sets from the team:

    600 Warm up

    My Set:
    10 Rounds of:
    * 75 Stroke (hard) - 1:05
    * 25 Easy - :55
    50 Easy
    Did Fly, Bk, Br x 3 + IM. Fly was ~:55, bk and br were ~ 1:02. IM was just under 1:00.

    Roger's set:
    1000 for time, must complete 250 yds fly and 250 yds kick anywhere in the set. We were shooting for 15:00. Made 13:43. I spread my fly & kick out over each 100. Near the end, I was doing 50 fly/50 free alternating with 50 kick/50 free. Probably would have been faster to front load more fly while I wasn't tired and take advantage of flip turns.
    50 Easy

    Dave's set
    10 x 100 - 1:30, odds IM, evens free

    Other Dave's set
    8 Rounds of:
    * 25 stroke or kick/75 Free - 1:20
    * 50 stroke or kick - 1:00

    200 Cool down

    (5100 total)
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/21/2013

    by , October 18th, 2013 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00
    3 X 100 1:40
    1 X 100 Kick 2:15
    Two rounds

    4 X 100 2:00
    4 X 50 1:15
    8 X 25 sprint :45
    1 X 50 easy
    50's & 100's: Descend 1-4--#4 @ 100%
    All choice

    5 X 100 kick 2:15
    1 X 50 easy swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 fast 1:30 1:30 -
    Three rounds. Round 1:stroke Round 2:IM Round 3:Free
    Intervals for round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  8. Friday, October 18, 2013 8:45-10:00am

    by , October 18th, 2013 at 02:00 PM (Fast Food Makes for Fast Swimming!)
    I got the idea for today's main set from Laurie Hug's workouts in the Forum workouts lists, from "Workout #2"


    500 Free
    10 x 50 Flutter Kick w/ board

    Main Set:

    1 x 350 Free @ 4:40
    2 x 175 (25 Fly/50 Free/25 Fly/50 Free/25 Fly) @ 2:40

    1 x 300 Free @ 4:00
    2 x 150 (25 Fly/50 Free/25 Fly/50 Free) @ 2:15

    1 x 250 Free @ 3:20
    2 x 125 (25 Fly/25 Free/25 Fly/25 Free/25 Fly) @ 1:55

    At this point I was getting tired. Not sure if it was all the fly mixed in on short rest, or possibly getting my flu shot at work two days ago...or a combo of both. I know I'm usually sluggish for a few days after the flu shot year to year.

    Went to Free Pull to complete the set (on a 1:20/100 base), but it still was rough:

    1 x 200 Free Pull @ 2:40
    2 x 100 Free Pull @ 1:20

    1 x 150 Free Pull @ 2:00
    2 x 75 Free Pull @ 1:00

    1 x 100 Free Pull @ 1:20
    2 x 50 Free Pull @ :40

    1 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    100 EZ

    3900 Yards

    I wish I could gone all the way with strokework intermixed throughout. Oh well. Now time to get ready for 2 nights of 12-hour work shifts till 3:00am. Yippee!!
  9. Thursday 10/17/13

    Thursday 10/17

    PM only SCY

    400 swim every 4th 25 scull
    4x75 @ 1:30 kick/drill/25 under H2O FL kick
    12x12 @ :40 odd: no breath FR, even: scull

    400 EZ

    Total: 2400

    I had to cut practice short today due to a social function I needed to attend with my wife and then picking a recruit up from the airport.
    Swim Workouts
  10. Thursday, Oct. 17

    by , October 17th, 2013 at 08:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 sculls & drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x (25 AFAP free w/fins from a push + 75 EZ) -- 10 lows, very good for me
    100 EZ

    4 x
    50 @ 100 pace @ 1:00
    100 back kick @ 200 pace @ 2:00
    50 EZ

    100 EZ

    8 x 25 w/parachute & paddles
    100 EZ

    Total: 3300


    Still making no forward progress. I've even been feeling slightly light headed during practice when I try to push it and dying at the end of 50s. Oh well, one day I'll snap out of it. I think part of my problem is just stress thanks to my defiant daughter. Wonder where she gets that from ?

    I was muddling over the SCM season today. No way will I be able to replicate last season's great times in all 9 sprint events. In addition to the move/lack of training/malaise, I will be one meet short. But I would still like to swim at NE Champs in mid-Dec. I've decided that my focus event will be ... wait for it ... 50 free! Jazz and Chowmi would be proud. I've always had a love/hate relationship with 50 free. But since my shoulder has been better, I've been swimming more freestyle and enjoying it. Plus, I had good results at nationals when I added more dolphin kicks. I was .1 off the WR last year at NE Champs. So I have something to aim for. Need to work on my flutter kick! I feel like flutter kick is more a function of endurance, whereas dolphin kick is more of a function of core strength.
    Swim Workouts
  11. Workout 10/17/13: noon

    by , October 17th, 2013 at 01:37 PM (Maple Syrup with a Side of Chlorine)
    Chapel at the college ran late, therefore I followed suit:

    200 FR/200 IM drill/200 BK
    1 x Noah's Ark (lane's getting crowded here)
    4 x 100 on 1:25
    8 x 25 on :30 (FR drill down, IMO FAST back)
    2 x 200 IM
    150 loosen and out
    (Solo/Rec/2250 yds/40 min)

    Going down to drive up Mt. Greylock this afternoon with the exchange kids, hoping to see a remnant of the foliage that is quickly falling. Class tonight then back to work for the weekend.
    Swim Workouts
  12. Week 55 - Thursday

    by , October 17th, 2013 at 11:55 AM (After a long rest)
    I have a company retreat in east Texas yesterday through Friday working on our 2014 company plan. For those who have not been to East Texas it's very pretty with large forests of tall pine trees. We are on a ranch on a lake that's located between Athens and Palestine. I found a pool on the USMS website in Athens at the Cain Center. I could not figure why I was struggling with the send offs my coach set me and realized after the main set that this was a 25m pool and not a 25yard pool. Overall I had a good swim this morning.

    Warm up
    800 free with a snorkel

    Main set
    12x175 swim on 2.05
    12x100 swum as 3 kick, 3 drill, 3 kick, 3 drill. Kick on 1.45, drill on 1.30

    warm down
    1000 swim with snorkel

    Total 5100 scm

    i held 1.55s on the 175s. I went 1.30s on the kicks and 1.15s on the drills. I held 1.10 pace on the 1000 swim. Overall I felt good today. I wa still tired but defiantly not as bad as yesterday.
    Swim Workouts
  13. Still recovering but not as well as planned

    by , October 17th, 2013 at 07:39 AM (Mixing it up this year)
    Having some issues with the right shoulder but still just plugging thru. Hopefully my compex unit can help me loosen up the muscles.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back went 51,51,51,50,51,51,49,49,48,49
    500 free kick w/zoomers
    8x100@1:30 free w/strapless paddles, snorkle and bouy held 1:25's
    200 free EZ

    Total 3000 yards
    Swim Workouts
  14. Wednesday 10/16/13

    Wednesday 10/16

    "Breaststroke is the Best Stroke"

    PM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 smooth D1-5 (1:09, 1:06, 1:03, 1:01, :59)
    100 EZ

    4x75 @ 1:30 BR w/ 1/2/3 pullouts by 25
    8x25 @ :40 BR w/ FR kick
    4x100 @ 1:20 BR swim (RD1: 1:12, 1:12, 1:13, 1:13; RD2: 1:12, 1:13, 1:13, 1:12)
    100 EZ

    100 EZ

    Total: 4700

    Finally I am able to kick breaststroke pain free in my knee. While I tried not to "push" it too much, I did get my HR up on the 100s BR at the end. Was satisfied with my ability to hold my stroke on a tight interval with low rest. The most fatiguing part of the set was actually doing the last 25 of each 75 with 3 pullouts. For me, it was basically 20 yards under water and 1-2 strokes.
    Swim Workouts
  15. Workout 10/16/13: evening

    by , October 16th, 2013 at 09:25 PM (Maple Syrup with a Side of Chlorine)
    Back after a great weekend at the Men's Retreat in NH. I met my buddy to ride over Friday afternoon, but we stopped to visit a dear old saint that I consider a surrogate grandfather. Ed is 90 years old, and has been a big encouragement in my walk with Christ, even giving me a great commentary and a guide to the BIble. He has not been well for a while, but recently was diagnosed with liver cancer and some blot clots in his lungs, and not much time left. We prayed with him and he prayed for us - amazing.

    We headed over and enjoyed great food and teaching. I went for a swim again this year on Saturday, 1.57 miles under cloudy skies in 60 degree water, then we went on a motorcycle ride with Rick's friend Paul. We got back to the camp ground and GregJS came over for supper and the Saturday evening service, so he got to met some of the guys and enjoy a split!

    Back to work on Monday, with a complete computer crash and a crazy busy day yesterday as we tried to catch back up. I slept in today after dropping the kids off at school, and went for a swim before supper tonight:

    200 Fr/200 Bk/200 IM drill/4 x 50 b/c on :50, 200 IM drill

    10 x 100 with snorkel, as
    - odds = kick with board on 1:50
    - evens = FR with AP and pull buoy on 1:20

    3 x 150 on 2:05 (shift 50 Bk end to front), 50 ez
    2 x 150 on 2:05 (shift 100 bk end to front), 50 ez
    1 x 150 Bk (went 1:48), 50 ez

    4 x 125 IM on 2:00 (first 25 drill, shuffle starting stroke)
    1 x Noah's Ark, with last 200 as loosen
    (Solo/Rec/4050 yds/70 min)

    I felt pretty good in the water, and am still on target for my GTD! I skipped running on Monday, and will pick up on the weekend.

    Updated October 16th, 2013 at 11:36 PM by rxleakem

    Swim Workouts , Open Water
  16. Wednesday, October 16, 2013 9:00-10:15am

    by , October 16th, 2013 at 02:48 PM (Fast Food Makes for Fast Swimming!)
    By far the longest yardage and longest time of swimming workout I've done in a while. As I type this I don't even know the total distance I swam today, but I'll give you a total at the end.

    I got the idea for this workout from jbs's blog a day or so ago:



    300 Free
    4 x 50 Flutter Kick w/ board @ 1:00 (to wake up the legs)

    Main Set:

    Swim the most yardage you can on each of the following descending intervals. When it looks like you're going to be unable to make the next faster interval on that yardage, drop the yardage by 25 yards and keep going.
    I started at 3:00, and went to 0:15 by 0:05 steps. A LOT HARDER that I thought it would be. I think I've done the 2:00 down to :15 before, but 3:00 adds a lot more yardage, and I'm not in what I would call "peak endurance swimming shape".

    3:00 - 250 Yards - I came in around 2:53 on this
    2:55 - 225
    2:50 - 225
    2:45 - 200
    2:40 - 200
    2:35 - 200
    2:30 - 175
    2:25 - 175
    2:20 - 175
    2:15 - 150
    2:10 - 150
    2:05 - 150
    2:00 - 25 back to the shallow end, and waited out the rest of the interval. I was dead/dying here. Told the lifeguard (who is also the asst. swim team coach) that I didn't want to be rescued from the pool today.
    (2300 + 500 w/up at this point of the set, no wonder I was dead)
    1:55 - 150 (Pull w/ paddles)
    1:50 - 125 (Pull w/ paddles)
    1:45 - 125 (Pull w/ paddles)
    1:40 - 125 (Pull w/ paddles)
    1:35 - 125 (Pull w/ paddles)
    1:30 - 100 (Pull w/ paddles)
    1:25 - 100 (Pull w/ paddles)
    1:20 - 100 (Pull w/ paddles)
    1:15 - 100 (Pull w/ paddles)
    1:10 - 75 (Pull w/ paddles)
    1:05 - 75 (Pull w/ paddles)
    1:00 - 75 (Pull w/ paddles)
    0:55 - 75 (Pull w/ paddles)
    0:50 - 50 (Pull w/ paddles) at this point I took the buoy and paddles off
    0:45 - 50
    0:40 - 50 - building my kick
    0:35 - 50 - sprinting my kick - my arms were basically dead at this point, so go to the legs
    0:30 - 25
    0:25 - 25
    0:20 - 25 Sprint Kick
    0:15 - 25 Sprint FLY - and this felt sooooo good after all that free to do something different


    100 EZ EZ Kick w/ board and out

    4550 Yards - nothing spectacular by tjrpatt standards, but a job well done in my book.

    On these intervals, the set takes just a hair over an hour to get done. There's not a whole lot of rest either, and the set works best either swum solo, so right with someone your exact speed who you can trust to be a work animal like yourself.
  17. Week 55 - Wednesday

    by , October 16th, 2013 at 08:33 AM (After a long rest)
    I went to bed early last night and the extra hour of sleep really helped. I woke feeling pretty good this morning. Today was another long workout but low intensity. I was tired throughout the workout but felt much better at the end than in the middle.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    10x100 on 1.20 holding 1.05 with snorkel
    6x200 IM on 2.45
    8x150 kick with fins on 2mins alternating every two between kick with board and kick on back.
    8x125 swum 100 on 1.05, 25 back on 40

    Warm down
    100 easy

    Total 5200scy

    I held 1.02-1.03 on most of the free pace based sets which was the target I was supposed to hold. Despite not feeling particularly good I am able to hold these pace sets longer than this past spring so I guess it's a sign my endurance is improving. Now if only I could feel better.

    Updated October 16th, 2013 at 09:19 AM by StewartACarroll

    Swim Workouts
  18. Found a little bit of something in the tank today

    by , October 16th, 2013 at 07:14 AM (Mixing it up this year)
    I was pleased with this workout today. Lot's of legs, need to loose weight now. Part of the requirement to keep our insurance cost down is that I have to lose 10 pounds. The thing is I have gained more rather than lose lately with all the meets and good eats.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles went 1:32, 1:31, 1:32, 1:31, 1:31, 1:30, 1:29, 1:29, 1:29, 1:29
    500 back kick w/zoomers as 100 streamline/100 fashion model/100 arms perpendicular/100 streamline/100 fashion model
    200 free w/snorkle
    100 free catch up drill at the hips w/snorkle
    100 free streamline kick w/snorkle
    100 free EZ

    Total 3000 yards
    Swim Workouts
  19. Tuesday 10/15/13

    Tuesday 10/15

    PM only SCY

    400 swim
    4x75 @ 1:20 kick/drill/under H2O FL kick w/ fins
    3x100 @ 1:15 D1-3

    6x under H2O returns
    8x25 @ 1:30 AFAP w/ fins (did 4 FR 9.9-10.1, and 4 FL 10.6-11.2)
    100 EZ

    3x100 @ 1:10 pull w/ buoy + paddles (A.R.)
    300 @ 3:45 I.M.
    2x200 @ 2:20 pull w/ buoy + paddles (A.R.)
    2x200 @ 2:30 I.M.
    300 @ 3:30 pull w/ buoy + paddles (A.R.)
    3x100 @ 1:15 I.M.

    100 EZ

    4x50 @ 1:30 AFAP kick w/ board
    100 EZ

    100 EZ

    Total: 5000

    Really broken down now since Friday AM practice. I have not been able to find sufficient time to recover. Despite that, I went 39.9/41.1/40.0/39.6 on RD1 of the 50s kick doing BR, and 36.1/34.9/35.9/36.2 on RD2 doing FR. On the main set, the problem for me was switching gear. I am a FAST gear changer, but when totally fatigued, I need ~7 seconds to get paddles and a buoy on (and by "on" I mean equipped in such a way that I won't lose them halfway through the distance). I basically had to play catch-up on every active recovery distance, which meant it really wasn't active recovery at all. This included throwing down a 3:09 on the last 300 pull just to get myself back on track. I made EVERY interval, I just had to do most of the set at peak aerobic/anaerobic levels to complete the set. Needless to say, my legs are screaming at me again.
    Swim Workouts
  20. Tuesday, Oct. 15

    by , October 15th, 2013 at 04:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    100 fly drill
    4 x 50 DPS free w/paddles
    50 EZ
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    4 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30
    -- wanted to do more of these but was dead and had no speed

    100 EZ

    2 x through
    3 x 100 back kick w/fins @ 1:30 (hold :59-1:01)
    50 EZ
    3 x 100 back kick w/fins @ 1:30 (hold :50-1:01)
    150 EZ

    5 x 50 DPS backstroke @ 1:00
    100 EZ

    Total: 3150


    Today was a fail. I woke up super congested and lethargic -- just when I thought I was getting better (though still hacking some). It might be allergies, feels like it. I am slightly worried it might be the puppy. Since fixing my thyroid problem, I haven't had any issues being around dogs. But we got the puppy before I was re-tested. Or maybe it's just the ragweed and crap. Frustrating! I want my usual energy back.
    Swim Workouts