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Swim Workouts

  1. Thursday 8/22/13

    Thursday 8/22

    PM only SCY

    300 swim

    4x25 @ :30 FR kick FAST
    150 @ 1:50 pull w/ buoy + paddles D1-4 by round

    100 EZ

    Total: 1400

    Had limited time to practice today because college season has started back up. However I did get in a 3 mile run with the girls after my short pool workout.

    Updated August 29th, 2013 at 07:54 AM by Calvin S

    Swim Workouts
  2. Week 47 - Saturday

    by , August 24th, 2013 at 10:38 AM (After a long rest)
    I woke ahead of the alarm again this morning and used the extra time to make breakfast and to read the daily online news(British papers). The English Premier League started last week and my team, Arsenal did not have the best of starts. They played Fulham in the early game today so it was good to read the reports with the built upmto the game in the papers; I found out after practice that they won 3-1 which was great and hopefully gets the media off there backs.

    Todays practice was a great workout and despite hurting on the main set it was great to work on speed endurance and something I need to continue to work on.

    Warm up
    4x200 with snorkel on 2.50 swum 100 free, 50 back, 50 free
    8x50 kick on 50

    Main set
    6x(225 free on 2.40 swum 200 strong 25 fast, then 75 fast on 1.30)
    100 easy
    300 with snorkel
    4x50 fly kick with hands at side on 1 min
    4x25 fly on 30
    100 fly strong but relaxed

    Warm down
    200 easy

    Total 4000scy

    The 225s I held 2.23-2.25s and the 75s I went 41-42s. I felt strong throughout this set and focused on staying relaxed on the first 200 of the 225s with long strokes. I had a few turn challenges on these due to being too close to the wall so will need to,work on my positioning when I turn. My underwaters felt good today. The fly was fun and my coach told me he wants me working on this. I typically do one arm fly due to an old injury, and I know it's mainly a mental thing, and can do a good fly, but typically wimp out.

    After practice a group of us got together with our coach and discussed the fall and spring schedules with Worlds in mind next summer. We will be picking up the number of organized swims the week after next which will help since public swimming can be a challenge. It still amazes me when people expect there own lane and refuse to circle swim. We also discusse the group signing up for USAS meets this fall with a Taper meet in December or January. We have meets at our pool both months. I would like to do 3 Tapers but the coach prefers 2 next year. We will be following the 3 week modules I did prior to short course Nationals Concluding with a 3 week Taper. I will be signing up for a BB meet in October to get my USAS A times.

    When I asked my daughter if she was ok with me swimming in her meets she said she was ok as long as I don't swim in her sessions. I thought this was pretty funny. On one hand she is proud of me but not so proud that she wants her friends to know I am her dad! I have made progress though because the last time I asked she did not hesitate when she said "NO" she did not want me swimming her meets.

    Updated August 24th, 2013 at 10:44 AM by StewartACarroll

    Swim Workouts
  3. Friday, August 23, 2013

    by , August 23rd, 2013 at 09:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 78
    Sunny, humidity at 78%

    Warm Up
    400 FR
    200 FR-K w/snorkel
    200 BR 2(25K,25S) w/snorkel
    200 Fly 2(15K,15DR,20S) w/snorkel
    200 BK
    4x50 FR on HR rest as 25 Fast, 25 EA

    *Set 1*
    10x50s on HR rest, build Smooth to Fast w/max SPL-25 *34s-33s
    ---100 Bk

    *Set 2*
    16x50s FR on 1:00 w/agility paddles-buoy-tube *36-34
    ---200 BK

    *Set 3*
    2(3x100 as broken on :40, on HR rest) negative split goal; 33/31
    *34/31, 33/32, 32/31
    *33/31, 33/30, 32/31
    ---200 Back

    *Set 4*
    2000 FR Swim w/snorkel-fins as mix of kicking, drills, swim

    Warm Down
    300 BK/FR
    2x50 FR SPL-22

    The good news is that I have been swimming steady so this summer as compared to the last several summers with 6-8 dry weeks. But somehow I have a reoccurring vulnerable wellness period from the end of end of July through most of August where my lower back is aching, various allergies, arms/shoulders are tender, and my energy levels fluctuate regardless of my ongoing effort towards healthy lifestyle and fitness. There could some correlation with that the second half of summer and early fall is usually the peak workload time for my professional projects and contracts. This week was good in that my lower back has regained a pain-free status without the use of any OTC NSAID, and my energy levels are more consistent.

    I have been working on developing my freestyle speed as sustainable and efficient towards competing in the 200, 100, and 50 events. I was pleased with Set 1 to swim FR 50s of 34/33 with SPL 24-25, as it was not that long ago when swimming FR SPL-28 LCM even slowly was a challenge. Set 3 was supposed to be 2(4x100 broken at 50), but after 3x100 I was really tired, so recovered a while, then attempted another round. Each time the first 50 would feel so steady and smooth, then I would have to really build the kick and power the arms trying to swim a 31 or 30 the second 50. I was really wiped out after finishing Set 3.

    Mon, Wed, Fri are LCM sessions, and Tue, Thur are SCY sessions where Sat is a mix of LCM/SCY or just SCY. The FGCU LCM pool will be transitioned as two SCY courses on Sept. 19 until the completion of the Women's NCAA DIV I season. I will miss LCM, where my preference would be to have access to both SCY & LCM year round for the different training dynamics available from each course.
    Swim Workouts
  4. Week 47 - Friday

    by , August 23rd, 2013 at 11:36 AM (After a long rest)
    I woke up feeling pretty good today. The workout was long but hard and fun. We swam scy today, which made a nice change from my LCM and SCM swims the last two weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    4x300 swim on 3.30
    100 easy
    1000 swim with fins holding 1min pace per 100
    20x50 swim on 40 going at or better than the 1000 pace
    100 easy
    4x100 kick on 1.50
    1x100 fast on 2 mins
    1x50 fast on 1min
    2x25 fast on 45

    Warm down
    100 easy

    Total 4800scy

    The 4x300s were hard and I went 3.10s on the first 3 then went 3.06 on the last one. I held 1 min pace per 100 on the 1000 with fins, but was off slightly on the 20x50's holding 30s through 12 and then I slipped to 31s and did a 29 on the last one. I felt strong on the kick getting about 25 seconds rest per 100. The 100,50,25s were fun and the coach sent us off behind slower swimmers in other lanes. I was sent off 15 seconds behindNikki in the next lane and almost caught her(Nikki you swam great on that 100) and I did a 53.x. On the 50 I was 7.5 behind on the send off and went 25.x, The 25's I dont know what I did timewise but was 3.5 behind and touched with Nikki at the wall on both 25's. Today was a long workout yardage wise and right now I am a little sore, but it was fun to be back with my team and swimming in our pool again. Not next week but the following week I will start to ramp up the intensity with a Taper meet this fall(either a USAS meet in Rockwall or the SCM meet in Shenandoah).
    Swim Workouts
  5. FAST Fri Aug 23rd 2013 LCM

    by , August 23rd, 2013 at 10:49 AM (Ande's Swimming Blog)
    FAST Fri Aug 23rd 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:15
    swam with Ed
    Beside Larry, Gull, Taylor Alley, Tyler, & Dakota

    Lifted Thu

    Warm up
    assigned 1000 did 200

    Main Set

    3 x 100 desc on 2:00 (skipped #3)
    100 FR fast from a dive went 1:02
    100 easy

    3 x 200 desc on 4:00 (did 100 on #3)
    200 IM fast from a dive went 2:30
    200 easy

    assigned: 3 x 400 desc on 8:00
    did: 1) 8 x (15 fast 15 easy) 2) 4 x 25 fast 25 easy 3) 400 smooth went 5:18
    400 FR strong from a dive went 4:48
    400 easy
    (also threw in a few 15 & 25 sprints)

    Next Meets:

    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13
    Swim Workouts
  6. New appreciation for cold water

    by , August 23rd, 2013 at 08:20 AM (Mixing it up this year)
    Today the temp was at 79.7 and it actually felt hot to me. After a week of 77.8 2 degrees makes a big difference. And to think at the Y I swim in 85 degree bath water.

    This was just a relaxed long course day.

    500 free
    500 free kick w/zoomers
    800 free w/paddles & bouy for time went 12:50
    200 back EZ
    800 IM each 200 of stroke was 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers on fly and back only on breast 100 pull/50 kick/50 swim
    200 free EZ w/snorkle

    Total 3000 meters
    Swim Workouts
  7. Workout 08/22/13: OW

    by , August 22nd, 2013 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Spent more time on my day off today tiling at the college. Getting to where we need the fixtures and also some more bullnose tile to complete everything - the two bathrooms on the 3rd floor are practically ready to grout and go, need to start the two on the 4th floor. Others have been coming in to help, so it is moving by much faster:

    (12x12 tiles, five rows high, with an accent strip and bullnose on top)

    So the Northeastern Baptist College where I have been helping actually had student orientation today, so I was able to say hello to the students. I was asked a couple of times if I would be taking any classes, and decided to audit Hermeneutics, a 100 level Bible course, after going to their cookout tonight. Since my schedule rotates every two weeks, I can work at my own pace to make up the Thursday evening class I miss, and not have to worry about taking tests (although I plan too).

    I headed over to Lake Paren again and met up with Melissa, Tim, and GregJS for a nice swim. I brought my thermometer tonight; lake temp is a lovely 74 degrees. Did a slightly different loop, but still totaled 1.3km (well, that seems longer than 0.81 miles, right ) in 29.53 minutes, swimming to designated spots to regroup. Preston was on shore with a phone if needed, and Tim's family came with him while Melissa's hubby arrived to pick her up. A little more cloudy tonight, and the thunderstorms that were forecasted just rolled by (so we missed them).

    (GregJS and I clearly have our towels mixed up; you'd surely rather see his chiseled upper body as opposed to my man boobies - note to self for next pic)

    Two more swims lined up for next week, then the pool will be open again. Since Paren is so nice, I'll try to see how far into the fall I can keep going...
    Swim Workouts , Open Water
  8. Thu Aug 22nd 2013 LCM

    by , August 22nd, 2013 at 02:52 PM (Ande's Swimming Blog)
    Thu Aug 22nd 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:05
    swam with Larry, Gull, & Taylor
    beside Chris Marcio, Alley, Tyler, & Dakota

    Swam Sat, Mon, Tue & Wed
    Lifted Sat, Mon, & Tue

    Warm up
    assigned 1000 did around 600

    Main Set

    8 x 100 on 1:30
    200 FL K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    6 x 100 on 1:25
    200 bk K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    4 x 100 on 1:20
    200 br K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    200 FR easy speed 2:24
    100 easy

    assigned 800
    did 16 x (15 fast, 15 easy) (fr, bk, FL & SDK)

    Next Meets:
    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13

    because I'm doing more of a speed program this fall
    I opted to do the 100's in Topday's main set on
    1:30 / 1:25 / 1:20 / 1:15 rather than
    1:25 / 1:20 / 1:15 / 1:10
    Swim Workouts
  9. swimming during a thunderstorm

    by , August 22nd, 2013 at 07:30 AM (Mixing it up this year)
    Yes at the CCAC my normal pool you can swim during a thunderstorm with no issues, unlike the Y pool I use on weekends or holidays. Water temp this morning was a brisk 77.8.

    Did an easier day today focus was on form not speed today and the theme stroke was relaxed fly the way Francine work with me at Nationals.

    500 free
    500 free kick w/zoomers

    40x25@:45 fly drills
    #1-8 15m fly kickout then easy free w/zoomers
    #9-16 scull drill w/zoomers& snorkle
    #17-24 fly underwater recovery w/snorkle
    #25-32 angel arm fly w/snorkle
    #33-40 fly extend reach, hips up and arms not coming too close in front

    300 free maintain 6 beat kick
    8x25@:45 free 15m burst/cruise
    200 free EZ

    Total 2700 yards
    Swim Workouts
  10. Workout 08/21/13: OW

    by , August 21st, 2013 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    Like many folks, my local pool is shut down through Labor Day for cleaning. Two weeks without convenient swimming. Add to that our two college kids have left, making work a lot more crazy. Today I vegged out a bit, heading over to the college to help with more tiling after lunch. Also had a quick chat with Preston's football coach (we used to coach flag together) - he is happy that Preston is playing and making improvement with practices.

    I have scheduled three swims during this time in local lakes to help keep any of the Masters folks in the water a little bit. I decided to check out the venue for tomorrow night, Lake Paren, in North Bennington. It is a nice spot, but was terribly weedy last year. Either they dumped some chemicals in or have ramped up the manual efforts to clean off the bottom; whichever, it was much better! A few bands here and there, but easy to spot from the surface or below in the clear water. As I went from one side of the lake to the other on the eastern edge, the sun was setting brilliantly above the pine and maple trees overlooking the beach - what a blessing!

    (0.81 miles in 28:13 - enjoying myself )
    Swim Workouts , Open Water
  11. Wednesday 8/21/13

    Wednesday 8/21

    AM only LCM

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

    8x25 @ :30 3/3/3 drill w/ strapless paddles

    2x (RD1: swim, RD2: pull w/ buoy + paddles + snorkel)
    4x150 @ 2:10/2:00 descend within each 150
    3x100 @ 1:20/1:15 D1-3

    4x50 @ :45 25 kick under H2O/25 swim w/ fins

    300 EZ

    Total: 3500
    Swim Workouts
  12. Wed., Aug 21

    by , August 21st, 2013 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY @ Lebo Pool w/Jimby:

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40-:45
    50 EZ

    Main Sets:

    10 x (25 smooth free + 25, 2/3 UW SDK), no fins
    50 EZ
    10 x (50 smooth free + 25 sprint, 2/3 UW SDK), no fins
    -- did a couple full shooters
    100 EZ

    1 x 200 (free w/paddles)
    2 x 100 (free w/paddles)
    4 x 50 (backstroke kick)
    8 x 25 (breast)
    50 EZ

    1 x 100, last 25 @ 100 pace
    2 x 50, second 25 @ 100 pace
    4 x 25, odds = EZ, evens = @ 100 pace

    125 EZ

    Total: 3625 -- This isn't right. Must have forgotten something bc Jimby did 4000 and I did 3925.


    Jimby ventured out to the south hills for a swim today at Lebo pool. It was a gorgeous day. Jimby wanted to work on SDKs today and that was fine by me. I didn't do any back SDKs though. When I tried, I crashed. So I stuck to right side and belly shooters. I will try to get in a swim early tomorrow before the storms and before I head out to Cali for 3 days.

    Updated August 21st, 2013 at 11:17 PM by The Fortress

    Swim Workouts
  13. Wednesday, August 21, 2013 11:30-12:30pm

    by , August 21st, 2013 at 04:35 PM (Fast Food Makes for Fast Swimming!)
    Lap swim at the Y pool. Not too crowded with the 4 lap lanes, I made lap swimmer #8, so every lane was sharing. Just hoping that the next one didn't want to swim with my lane.


    500 Free
    500 Flutter Kick w/ board
    500 Free Pull

    10 x 50 SDK on back w/ short fins @ :55

    100 EZ

    Fun Set:
    12 x 100 Free @ Desc. 'round the clock
    1 @ 2:00, 1 @ 1:55, 1 @ 1:50, ... ... ... 1 @ 1:15, 1 @ 1:10, 1 @ 1:05
    They were all pretty easy swims, averaging under a 1:15 pace, until I got to the 1:20 interval. Then I began picking it up a bit. The last 3 I went 1:10, 1:08, 1:05. Tough, but satisfying for me.

    200 EZ

    3500 Yards

    I'll be leaving for Oregon for the Gil Young LCM meet either Thursday afternoon or Friday morning, that will just have to see. I have the 1500 Free on Friday, 800 Free, 100 Free, and 200 IM on Saturday, and the 50 Fly, 200 Free on Sunday.
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/22/2013

    by , August 21st, 2013 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:50 1:40
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:40
    3 on 1:30
    3 on 1:25
    #10 is easy

    8 X 200
    odd: IM on 4:00
    even: Free on 3:20

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Tuesday 8/20/13

    Tuesday 8/20

    PM only LCM

    400 swim w/ fins + paddles + snorkel
    8x25 @ :35 FR drill
    3x100 @ 1:20 N.S.

    8x50 @ :45 25 under H2O kick/25 smooth swim w/ fins
    100 EZ

    4x (RD1: FL, RD2: BK, RD3/4: FR)
    50 @ :50 build
    2x25 @ :30 EZ/FAST
    4x25 @ :40 FAST
    2x75 @ 1:20 EZ/FAST

    300 EZ

    Total: 4000
    Swim Workouts
  16. Week 47 - Wednesday

    by , August 21st, 2013 at 09:10 AM (After a long rest)
    I woke up feeling good this morning. The pool did not feel as cold as yesterday and I felt good during the warmup.

    Warm up
    200 swim
    200 kick
    200 pull

    Main set
    8x50 butterfly kick on 45
    3x100 IM,Back,IM on 1.30
    8x50 back,breast by 25 on 50
    3x100 IM,Free,IM on 1.25
    8x50 breast,free on 50
    16x50 swum as 2x(4x50 fly, breast, 4x50 back, free)
    16x25 no breather on 30

    warm down
    100 swim
    100 kick
    100 drill

    Total 3900scm
    Swim Workouts
  17. a good old distance set while the pool is cold

    by , August 21st, 2013 at 07:28 AM (Mixing it up this year)
    Today I did a classic set I love to do for distance. I am definitely not as fast as I used to be but then again I am getting older. Still this was a good day to do it since the pool was so cold (78).

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy
    #1-5@1:30 held 1:25's
    #6-9@1:30 held 1:23's
    #10-12@1:25 held 1:20's
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19 the only one I missed but this is normal

    200 free EZ
    300 free kick w/zoomers
    600 free EZ maintain 6 beat kick w/snorkle

    Total 3600 yards
    Swim Workouts
  18. Tuesday, August 20, 2013 5:30-6:15pm

    by , August 20th, 2013 at 10:48 PM (Fast Food Makes for Fast Swimming!)
    Well, I'm officially "unemployed", or we'll call it "between jobs" for the rest of the week. I finished my last day of work with my former employer, though I'm being paid my vacation time for the remainder of the week, and then will begin my new job with Tree Top as a mechanic next Monday. A few days to rest and relax at least. Plus a swim meet weekend down in Portland as well. Why not, right??

    My swim tonight, got it rushed in so I could make it back and watch most of my son's soccer practice.


    300 Free
    200 Flutter Kick w/ board
    500 Free Pull

    10 x 100 Free @ 1:20 (held them around 1:12s, probably could've gone like this for a while)

    w/ short fins:
    200 SDK on back EZ @ 3:30 (went 3:10)
    150 SDK on back cruise @ 2:30 (went 2:00)
    100 SDK on back up tempo @ 1:30 (went 1:13)
    50 SDK on back FAST - try for @ :30 (went :31)

    100 EZ - my legs were a bit tingley at this point...

    2 x 150 Free Pull @ 2:00 (1:45/1:48)
    1 x 100 Free Pull and out

    3000 Yards in ~45 minutes
  19. Aug 19-20

    by , August 20th, 2013 at 04:43 PM (The FAF AFAP Digest)

    RC ex, 10 min
    spin, 60 min

    Tuesday: Swim/SCY/Solo @ Lebo Pool

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40-:45
    75 EZ

    Main sets:

    8 x 25 burst DK + cruise @ 1:00
    50 EZ
    8 x 25 burst fast hands + cruise @ 1:00
    100 EZ

    6 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    5 x through:
    50 @ 200 pace @ 1:00
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    50 EZ

    8 x 50 smooth DPS free w/paddles @ 1:00
    75 EZ

    Total: 3500


    Braved the waves and cold pool temps to swim at the Lebo pool. There is a pace clock there, but very far from the lap lanes. I roughly got my times. I was going to hop on the bike again, but, whoa, I am tired from that swim. I guess 11 x 50 @ 100 pace is nothing to sneeze at in my current state of swimming fitness. I hate swimming outside in shallow pools, but that is really all that is on the menu this week. I'm flying to CA with Teen Fort this week and then I'm hoping to get back to some kind of regular schedule. Looking at my flog from August 2012, I really didn't do much swimming either until the last week.

    Updated August 20th, 2013 at 05:05 PM by The Fortress

    Swim Workouts , Spinning
  20. Week 47 - Tuesday

    by , August 20th, 2013 at 03:23 PM (After a long rest)
    I woke early this morning and headed to the pool at around 4.30am. The 5am start cam equickly and the water temperature felt cold. It took me the whole warmup to get to the point of the water not feeling painfully cold, but once I warmed up I enjoyed the workout. I did not feel particularly good today but I was glad I made the workout.

    100 swim, kick, drill, pull, swim
    8x50 fly, back by 25, odds kick, evens 1 arm drill rest 15
    200 IM
    8x50 back, breast by 25 odds pull, evens fist drill rest 15
    200 IM
    8x50 breast, free by 25 odds 3-2-1, catchup, evens fast rest 15
    2x400 IM on 7 mins
    100 swim, kick, drill, pull, swim

    Total 3400 SCM

    The only really quick swims of note today were the 2x400 IM's where I held 5.23 and 5.20. At some point in the future I will need to do a competitive IM(probably start with a 200 IM).
    Swim Workouts