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Swim Workouts

  1. 09.18.13 - Wednesday workout

    by , September 18th, 2013 at 06:57 PM (Pete's swim blog)
    Swam w/ Dave. Did pretty well today despite fighting a cold over the last few days. Had a really good 100 pull and made all the kick times despite limiting my use of br kick.

    600 Warm up

    5 x 100 - 1:45 Convert Free (fastest stroke) to Flutter kick (third fastest kick)
    :15 Rest
    6 x 100 - 1:30, 1:25, 1:20, 1:20, 1:15, 1:10 (finished on 1:08)
    100 Easy

    5 x 100 - 1:45 Convert Fly (2nd fastest stroke) to Fly kick (2nd fastest kick)
    :15 Rest
    6 x 100 - 1:20, substitute 25 fly for 25 free if ahead of interval
    100 Easy
    Hard for me to believe but my fly kick is now faster than my flutter kick... at least for 100 yards or more. Still have a long way to go but I'm definitely improving a lot.

    5 x 100 - 1:45 Convert Br (3rd fastest stroke) to Br Kick (3rd fastest kick)
    :15 Rest
    6 x 100 Pull - 1:30 easy/hard (Made 1:01, 1:00, :.58.5 on hard ones)
    100 Easy

    8 x 50 - :45 (descended down to :32)
    :30 Rest (fin change)
    8 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  2. Wednesday, September 18, 2013 11:00-12:00pm

    by , September 18th, 2013 at 05:28 PM (Fast Food Makes for Fast Swimming!)
    Nothing too special today...mainly a leg workout of sorts. I've been staying late at work lately, learning more about the machinery and the making of the components for them, but the longer hours are draining on my body. The OT on the upcoming check will probably make up for it though.

    Warmup:

    200 Free
    200 Flutter Kick w/ board
    200 Free
    200 Flutter Kick w/ board

    200 IM
    200 Flutter Kick w/ board
    200 IM
    200 Flutter Kick w/ board
    (1600/1600)

    400 Free Pull, attempt to get faster on each 100 (without killing my lap swim lanemate) I didn't happen to check time, but I'd guess I was under 4:45.
    (400/2000)

    10 x 75 SDK on back w/ short fins @ 1:10 (went 1:00s)
    (750/2750)

    10 x 25 Odds Fly Fast, Evens Free EZ @ :30
    (250/3000)

    -----------------------------------

    3000 Yards
  3. Workout 09/18/13: noon

    by , September 18th, 2013 at 02:44 PM (Maple Syrup with a Side of Chlorine)
    - 200 FR/200 IM drill

    5 x (with snorkel)
    - 50 kick with board into
    - 50 pull with buoy into
    - 100 swim with agility paddles
    - :10sr

    50 EZ
    4 x 100 IM on 1:35
    - Rotate first length with stroke, IMO
    Masters Minute
    1 x 100 IM for time (1:09)
    50 EZ

    1 x Noah's Ark pull with buoy and out
    (Solo/Rec/2500 yds/50 min)
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/19/2013

    by , September 18th, 2013 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    2 X 200 3:30 3:20
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    4 X 100 kick 2:20

    3 X 100 Im 1:50
    1 X 100 stroke 2:30
    Three rounds, 100's: round 1 fly, 2 back, 3 breast

    1 X 300 5:00
    1 X 150 2:30
    Three rounds. Swim last 50 fast on 150's

    WARM DOWN: 4 X 50 easy

    4750M
    Categories
    Swim Workouts
  5. Week 51 - Wednesday

    by , September 18th, 2013 at 02:13 PM (After a long rest)
    Last night my son and I once again headed to the gym and we did some circuits and then I finished with 10 mins of swim bench and he decided to do 10 mins on the elliptical. We did 3x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits.

    i was really tired after this and did not have a great night of sleep so did not have high expectations for today's workout. To my pleasant surprise I felt good the entire workout.


    Warmup
    400 free with snorkel with new nose clip
    6x50 catchup
    6x100 kick on 1.50

    Main set
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    200 easy
    10x50 swum as 12.5 streamline kick, 12.5 swim,12.5 streamline kick, 12.5 swim
    8x100 IM on 1.30 aerobic rerecovery

    Warm down
    100 easy

    Total 4400scy

    i held 1.04s down to the 100s on 1.05 and then dropped to 1.02s and did a 1.01 on the last 100. I was really pleased with this and felt long and strong throughout.
    Categories
    Swim Workouts
  6. Wed Sep 18th, 2013 SCY

    by , September 18th, 2013 at 01:17 PM (Ande's Swimming Blog)
    Wed Sep 18th, 2013 SCY

    Swam: Fri, Mon, & Tue
    Lifted: Sat, Sun & Tue

    left shoulder's feeling better

    Whitney Coached,
    6:00 - 7:30 dove in around 6:10
    swam with Jim & Nate
    Beside Mike, Tyler, Gull, & Larry

    Warm up
    assigned 15 min swim
    Did: around 400


    Main Set

    8 x 25 FL fast on :40

    8 x ?? on 1:20
    did 1 50 & 7 100's

    8 x 25 BK fast on :40

    6 x ?? on 1:15
    did 100's

    8 x 25 BR fast on :40

    6 x ?? on 1:10
    did 50's

    8 x 25 FR fast on :40

    100 easy

    assigned: 600 done 25 FR easy 25 stroke fast IM order by 150's
    did: 4 rounds of (25 FR easy, 25 stroke fast, 50 skip, 25 fr easy, 25 stroke fast)

    16 x 25 on 30
    odds: fast stroke
    evens: easy FR with 2 breaths


    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

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  7. was supposed to be an easy day

    by , September 18th, 2013 at 09:49 AM (Mixing it up this year)
    Felt slow but was actually swimming faster than expected. I definitly over did it after. Muscles under the right scapula are sore now.

    500 free
    500 free kick w/zoomers

    Do 3 times thru Round 1&2 no equipment Round 3 with strapless paddles & bouy
    1x200@3:30 free went R1 2:47, R2 2:56, R3 2:53
    2x100@1:30 free went R1&2 1:26's R3 1:25's
    4x50@:50 free went R1&2 :43's R3 42's

    5x100@1:30 free w/snorkle, strapless paddles

    200 1 arm fly alternate right/left
    5x100 Free EZ

    Total 4000 yards
    Categories
    Swim Workouts
  8. Tuesday 9/17/13

    Tuesday 9/17

    "I HURD U GUSY LIEK KICKING?" (Not really, but thanks anyways)

    PM only SCY

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

    4x100 @ 1:40 FR kick w/ board (1:34, 1:35, 1:36, 1:36)
    300 @ :20 rest BK pull w/ buoy + paddles (active recovery)
    4x100 @ 1:35 FR kick w/ board (1:30, 1:31, 1:31, 1:34)
    300 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:30 FR kick w/ board (1:25, 1:26, 1:28, 1:29)
    300 @ :20 rest BK pull w/ buoy + paddles (A.R.)

    100 EZ

    3x
    4x75 @ 1:30 w/ fins 25 under H2O kick/25 kick on back/25 FAST FR no breath
    4x50 @ :20 rest 25 drill/25 swim (A.R.)

    Total: 5700

    Holy hell that was some rough kicking. The weakest part of my "swimming game" has always been FR kick with a board. Kyle is right about kicking being 95% mental though. After the first 4x100, I thought there was no way I would make 1:30 given how I could barely make 1:40, but I found a way to power through it and make the last 4...if we had any more than that, say 5x100, I don't think I could have held on. Not there yet!
    Categories
    Swim Workouts
  9. Sept. 14-16

    by , September 17th, 2013 at 05:39 PM (The FAF AFAP Digest)
    Sunday:

    No swim. Mr. Fort was running the Erie marathon (got his BQ!) and I had two girls.

    Monday:

    Kind of a disaster. I didn't have time to get to Pitt so was going to try the Upper St. Clair rec center. I drove all the way there, getting lost, and realized my swim bags were in my car which Mr. Fort had taken to work. I hopped in for a short 45 min swim after coaching masters practice. I was too tired/stressed to do more.

    600 various
    4 x 50 EVF scull
    2 x through:
    8 x 25 shooter w/fins @ :40
    100 DPS free w/paddles @1:45
    100 dolphin kick on back @ 1:45
    100 DPS free w/paddles @ 1:45
    100 dolphin kick on back @ 1:45
    100 EZ

    Total: 2200


    Tuesday @ Pitt:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :10 RI
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free w/agility paddles @ 200 pace @ 1:00
    50 EZ
    4 x 50 torque drill w/agility paddles
    50 EZ

    Main Sets:

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

    3 x through: (free, dolphin kick, fly)
    1 x 50 DPS @ 1:00
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    2 x 50 AFAP back, broken @ 1:00 + 50 EZ @ 1:00
    50 EZ
    4 x 25 w/parachute @ 1:00
    100 EZ

    Total: 3500


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

    It was all I could do to summon up the energy for this workout. Things are just unbelievably awful right now. Lil Fort is very depressed and not coping at all. This is much worse than I expected, and I knew it would be hard. I don't know if and how much I can be mentally prepared for serious training right now. And the move isn't exactly easy for me either. I wish I could fast forward a few months ...
    Categories
    Swim Workouts
  10. 09.17.13 - Workouts for the last few days

    by , September 17th, 2013 at 02:18 PM (Pete's swim blog)
    Catching up w/ the blog today. Hopefully I can remember everything.

    Friday SCY w/ Roger, Dave and Dave.

    600 Warm up

    20 minutes of pursuit set. Roger and I started at opposite ends of the pool. We did 25 pull (no paddles)/25 kick until one of us caught the other. Roger's flutter kick is faster than my breaststroke kick but he can't keep going forever. This was a matter of being patient and letting him wear himself out. I finally started catching up after 8 minutes and caught him at about 10. Next round, he got to choose - 25 back/25 kick. I really had no chance here. After a few hundred yards, he had chased me down. Final round, I got to choose - 25 pull/25 breast. Ended in a draw. Neither of us were making any gains on the other when 20 minutes ran out. Overall, I'm assuming we held a 1:30 pace for 1350 total yards. We probably did a little more than that but it was very difficult to count yardage on this set.

    10 x 100 - 1:30, odds free, evens IM

    4 x 50 Kick - 1:10
    4 x 50 IM - 1:00
    4 x 50 Stroke - :50
    4 x 50 Free - :45
    4 x 50 Pull - :35

    200 Cool down

    (4150 Total)

    Saturday @ Nat SCY w/ Dave, Dave, Brandon and a couple others.

    2 Rounds of:
    * 200 Kick w/ fins
    * 200 Drill down/Swim back
    * 200 Pull

    400 Pull
    200 IM
    200 Free
    200 IM
    400 Pull

    10 x 100 - 3:00, sprint
    Started at a low 1:01 and held mid-1:02s through 5 of these. Switched to paddles and did :59s. On the last one, I dropped the paddles and did a 1:01.5. Really painful set. It is amazing how fast that clock moves after a hard 100.

    200 Cool down

    (3800 Total)

    Monday @ Dublin w/ Dave, Dave and Roger

    600 warm up

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:15, convert free -> back
    25 easy kick

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:10, convert free -> breast
    25 easy kick

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:05, convert free -> fly
    25 easy kick
    50 Easy
    That's 24 starts off the blocks, 18 of which we had to climb out of the pool. That started to hurt after a while but I was able to stay ahead of the pace. Some of my dives were pretty sloppy due to fatigue.

    6 x 200, odds free @ 2:30, evens IM @ 3:00
    Roger led these which helped a lot. Drafted for a fairly easy 2:25 free and made 2:40-2:45 on the IM.

    200 Cool down

    (4900 Total)

    Tuesday @ Dublin w/ Dave and Dave

    600 Warm up

    2 Rounds of:
    * 100 Swim - 1:30 (R1 IM, R2 Free)
    * 75 Kick - 1:20
    * 50 Swim - :50 (R1 Fly/Bk, R2 Br/Free)
    * 25 Kick - :30
    * 4 x 50 Kick - 1:00, :55, :50, :45
    100 Easy

    16 x 100 - 1:30 Fly/Kick w/ fins as follows:
    #1 - All Fly
    #2 - #5 - 1st 25 kick, 2nd 25 kick, 3rd 25 kick, 4th 25 kick
    #6 - #11 - KKFF, FKKF, FFKK, KFFK, KFKF, FKFK
    #12 - #15 - 1st 25 fly, 2nd 25 fly, 3rd 25 fly, 4th 25 fly
    #16 - All kick

    2 x 200 Free - 2:45 (made 2:25, 2:23)
    2 x 200 Stroke - 3:15 (did bk - 3:01, 3:00)
    2 x 200 Kick - 4:00 (IM - 3:30, 3:21)

    400 Timed Pull (4:17)

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/18/2013

    by , September 17th, 2013 at 10:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 3:45 3:45
    1 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 x 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds. Descend both IM's 1-3

    1 X 200 free 3:00 3:00 3:00
    4 X 50 free :45 :40 :35
    Three rounds. Round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  12. Week 51 - Tuesday

    by , September 17th, 2013 at 09:32 AM (After a long rest)
    I was really tired today and Found this to be a hard workout.

    Warmup
    400 free with snorkel
    400 free working turns

    Main set
    30x50 on 40 swum 5 free, 5 back repeated 3x
    8x200 pull on 2.25

    Warm down
    600 easy

    Total 4500scy

    I held 31s on the 50 frees and 33s on the 50 backs. The 200s i held 2.07s. I just never got into a groove today and felt like I was fighting the whole way today!

    I have my annual physical today so had to skip breakfast this morning which probably contributed to my feeling crappy. Fingers crossed all will go well. I am almost 55lbs lighter than this time last year and my waist has shrunk from a 36/37 trouser to a 29/30 trouser. Despite feeling pretty crappy today in the big picture I feel so much healthier than last year.

    Updated September 17th, 2013 at 09:41 AM by StewartACarroll

    Categories
    Swim Workouts
  13. Not a workout I would have normally chosen but I needed it

    by , September 17th, 2013 at 08:39 AM (Mixing it up this year)
    Once again I using some of the old Rick Benner workouts that I used to love doing. My meet this weekend my be a problem but that is ok. It is just for fun, the big meet is next month at Zones.

    This practice was one with no paddles which I really need to break away from some times.

    20x50@:55 free as 5EZ/1FAST, 4EZ/1FAST, 3EZ/1FAST, 2EZ/1FAST, 1EZ/1FAST my fast was not fast in my book but I managed 39-37 getting faster each one I did

    25@:30 free FAST went :16
    3x100@1:40 free held 1:30's
    50@1:00 free FAST went :37
    5x100@1:50 free held 1:29's
    75@1:30 free FAST went :56
    8x100@1:55 free held 1:28's
    100@2:00 free FAST went 1:17

    250 free EZ
    500 free kick w/zoomers
    100 free EZ

    Total 3700 yards
    Categories
    Swim Workouts
  14. Monday 9/16/13

    Monday 9/16

    PM only SCY

    2x
    4x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25 R.I.M.O.
    300 @ :20 rest pull w/ buoy + paddles + snorkel

    3x
    8x25 @ :30 FL kick under H2O w/ fins
    4x75 @ 1:30 FL/BK/BR kick no board

    3x
    300 @ 3:30 breathing 3-5-7 by 50
    4x50 @ 1:30 BEST AVG
    300 @ :20 rest FR kick w/ board (active recovery)

    100 EZ

    Total: 5800

    Was sick all weekend, still don't feel anywhere near 100%, but the 50s were pretty solid today despite this:
    RD1: 26.0, 26.4, 25.9, 25.7
    RD2: 27.0, 26.6, 26.9, 26.4
    RD3: 27.1, 26.7, 26.6, 25.6
    Even though it was written as best average, the expectation (given how early into the season we are) was go out hard and try to hold on. On rounds 2 and 3, coming off the 300 3/5/7, I was really slow (I was coming in at ~3:25 trying to cruise just under the interval).
    Categories
    Swim Workouts
  15. Friday 9/13/13

    Friday 9/13

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 scull w/ snorkel

    8x50 @ 1:00 3/3/3 drill w/ strapless paddles

    Total: 1400

    Coming down with some sort of upper respiratory infection and had to cut my workout short to get to the weight room to make sure all our girls showed up at 5:50 for the first day of weights.
    Categories
    Swim Workouts
  16. Workout 09/16/13: morning

    by , September 16th, 2013 at 11:01 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    4 x 50 b/c FR on :55

    kick swim pull (w/ snorkel: board/agility paddles/buoy)
    150 200 400
    100 150 300
    050 100 200

    100 loosen and out
    (Solo/Rec/2550 yds
    --------------------------------

    Nice stretch-out swim before work, on my wife's birthday

    I notice a mobile version of the website as I type, which is probably related to the forums being down for a bit on Friday. I don't see the column of recent comments to the right anymore, and I can't add categories to this post. I'll play around with this for a bit ...
    Categories
    Swim Workouts
  17. Monday, September 16, 2013 9:20-10:15am

    by , September 16th, 2013 at 04:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    300 Flutter Kick w/ board
    300 Free Pull
    (1100/1100)

    8 x 50 SDK w/ short fins @ :50
    (400/1500)

    100 Free @ 1:30
    4 x 25 Fly Fast @ :30
    100 Free @ 1:30
    4 x 25 Back Fast @ :30
    100 Free @ 1:30
    4 x 25 Breast Fast @ :30
    100 Free @ 1:30
    4 x 25 Free Fast @ :30

    200 EZ Kick w/ board
    (1000/2500)

    6 x 50 Fly @ 1:00ish, depending on lane space with my lanemate

    200 EZ

    ---------------------------------
    3000 Yards

    I'm really changing into doing my "sprinty" type workouts lately. Oh well, it's easier for me mentally do only a few 50s/100s vs. grind out long distance reps. IF I ever get into a meet, I'm sure I'll still be in the 200 Fly and 500 Free though.
  18. Week 51 - Monday

    by , September 16th, 2013 at 02:35 PM (After a long rest)
    My coach was back from his week in the wilderness fishing so I was back to not knowing what the workout was. After a week of having the workouts I can say prefer not knowing until I am told the set; this way I don't hold back. Today was a tough one and it had more speed than our usual Monday workout.

    Warm up
    400 free with snorkel and no nose clip
    6x50 catchup on 45
    12x100 descend 1-4,5-8,9-12 on 1.20

    Main set
    10x100 with fins on 1min
    100 easy
    3x200 kick on 4mins
    10x50 on 40 moderate
    5x100 on 2mins swum 25 AFAP, 50 moderate, 25 AFAP

    Warm down
    50 easy

    Total 4650scy

    i did not feel that great on the transition set of 100s holding 1.05 down to 1.01s on each round of 4. The 100s with fins was as usual a killer set for me. I definitely need to work more on my leg strength in the weight room. I did 7 and then had to miss one and then finished it out. The kick was done as recovery(I need to push these). The 50s were pretty easy. The last 5x100s I pushed pretty hard and ended up going 57s despite only swimming a moderate middle 50. I was pleased with how I felt.
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/17/2013

    by , September 16th, 2013 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:45
    3 X 100 1:50
    1 X 100 kick 2:30
    1 X 200 3:30
    3 X 100 1:45
    1 X 200 kick 5:00
    1 X 200 3:20
    3 X 100 1:40
    1 X 300 kick -

    4 X 50-descend 1-4-1:15
    4 X 25 sprint :40 #4 on 1:20
    Three rounds. Round 1 fly, 2 back, 3 breast

    7 X 200
    1-3: Find a good pace 3:30
    4-7: Descend and negative split the last 4 swims

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  20. Great start to the week

    by , September 16th, 2013 at 08:37 AM (Mixing it up this year)
    A good solid effort. My sprinting still stunk but I did manage a consistant effort that I felt good about.

    Was a little sore from weight lifting last night but didn't let that phase me.

    500 free
    14x50@:55 free every 3rd fly held 45's on the free and 50's on the fly
    8x100@1:40 free w/paddles held 1:23's
    20x25@:40 odds free evens fly every 3rd FAST my free was 18's for fast and fly was 20's not good but as fast as I could muster
    20x50@:55 free w/paddles & bouy
    100 free EZ

    Total 3600 yards
    Categories
    Swim Workouts