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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -09/28/20122

    by , September 27th, 2012 at 02:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    After the long Birthday swim yesterday we are going to take things a bit easier today. I for one am tired.

    SCY
    1 X 200 3:15 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    18 X 50 1:00
    With fins.
    Every third fast.

    1 X 800 pull
    Swim 10's 3,6 and 8 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  2. 09.27.12 - Thursday workout

    by , September 27th, 2012 at 10:08 AM (Pete's swim blog)
    Swam w/ John, Roger, Dave and Meredith. Wore my Yingfa jammer for the weekly challenge set. Down to :19 seconds of rest. Still tired from the last couple days but had enough in the tank to make the challenge.

    SCY

    600 Warm up

    6 x 50 - :50
    1:00 Rest
    200 broken free by 50s, :19 rest between 50s. Made :30, :30, :30, :29. Better split this time but a little slower.
    50 Easy

    8 x 200 - 3:00
    1-3 Convert 25 fly/75 free -> IM
    4- 200 fly (had to sneak 25 free into this one)
    5-8 Convert IM -> free
    50 Easy

    3 x 200 Pull/200 Kick - 6:00
    100 Easy

    12 x 25 - :40 Hard IM Order down/no breath back

    12 x 50 - 1:00
    1-4 IM Order/Kick
    5-8 IM Order
    9-12 Free descend (:35, :33, :30, :28)

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  3. Wed., Sept. 26, 2012 7:00-9:00pm

    by , September 27th, 2012 at 01:46 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Choice (did Free) DPS
    300 Breast Kick w/ board

    10 x 50 Free Pull @ 1:00 focus on breathing position, hand entry

    At this point the coach asks:
    Do you want to do the kick set now or later?
    For real? I voiced my opinion for right now to aid my body in the potential cramping that could happen later.

    10 x 100 Kick w/ fins @ 2:00
    (50 "Core Kick", 25 Flutter Kick Right Side/25 Left Side) - went 1:25s, still last in the lane
    --ended up being an "easy" kick set...wondering now what's coming next...



    Main Set: (8 Rounds)
    • 200 IM @ 3:30 "cruise it", but work the walls (I desc. them from 2:38-2:30 with minimal effort)
    • 2 x 50 SPRINT @ 1:15
    In Rounds 1/2, the 50s were Fly (went :30/:31s)
    3/4 were Back (went :35s)
    5/6 were Breast (went :37/:38s)
    7/8 were Free (went :28s, final 50 was :26.5)
    Coach John said these were great to end a 2400 yard set with that kind of speed. He said I looked like I was movin'. I guess I'm in shape now.

    200 Free EZ

    400 Kick w/ board build EZ to fast

    200 Free EZ

    -------------------------
    5500 Yards

    Side question from the coach after practice:
    Wonder how Jared (15 year old kid) feels about having a 35 year old guy leading the workouts?
    I'm not going to ask, but I know I'm working my butt off. Funny thing is that he and the other guys were carrying on a continual conversation between every rep along the way through the main set. I was trying to regain my breathing to be ready for the next go.
  4. Wed., Sept. 26

    by , September 26th, 2012 at 07:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 free, no breath @ :40
    50 EZ

    Main Sets:

    8 x burst dolphin kick + cruise @ 1:00

    1 x 50 AFAP fly w/fins, :23 low
    200 EZ

    1 x 100 AFAP IM w/fins, :55
    300 EZ

    Then I decided to do slightly modified version of Rushall's race pace ultra set #2, which Kirk posted on the Ultra Short Training Rushall thread. Rushall's set was:

    Race-pace Set 2: 30 x 25 m butterfly or breaststroke @ 100 m race-pace (include underwater work) @ :45

    I modified it to:

    3 x (10 x 25 w/fins @ 100 race pace @ :40 + 50 EZ @ 1:00)
    -- The 50 EZ after each set of 10 was enough to allow me to maintain true race pace and my heart rate was still elevated.
    -- I did stay UW 15 m for fly and back, probably 12.5 or breast, which was taxing with that interval/intensity.
    -- I only realized right now that he had suggested a SCM interval, so I perhaps should have chopped it back to :35. Oh well. Held:
    1-10 fly, 11 high- 12 low
    11-20 back, held 11s
    21-30 breast, held 14 lows

    100 EZ

    5 x (25 AFAP shooter w/fins + 25 EZ back kick) @ 1:30
    -- held 9 lows

    100 EZ

    Total: 3000


    ++++++++++++++++++++++++++++


    Though I might feel a little zippier today, but still pretty good.

    I also went to acupuncture today for the elbows. It has helped somewhat, but doesn't seem to be any sort of miracle cure. Of course, I haven't really made concessions in the water for my elbows. Such a long healing process ...

    Race Club Secret Tips Legs:
    http://www.theraceclub.net/videos/secret-tip-legs-lift/
    http://www.theraceclub.net/videos/se...gs-propulsion/

    Updated September 26th, 2012 at 08:03 PM by The Fortress

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -09/27/20122

    by , September 26th, 2012 at 03:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The 5:30 group will swim the Coaches Birthday Swim:
    62 X 100 on 1:30

    Here is an alternative workout:
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    4 X 50 kick 1:00
    1 X 100 swim

    4 X 50 1:15
    4 x 25 fast :40
    Four rounds.
    Round 1:fly 2:back 3:breast 4ne of each stroke

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 X 200 2:40
    4 X 50 :40
    Freestyle, pull or swim.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  6. Wednesday September 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1500)
    300 before practice started
    4 x 75 @ 1:10 free
    6 x 75 @ 1:00 free
    6 x 75 @ 1:20 25 drill + 25 choice + 25 free

    Set I (600 / 2100
    2 x 200 @ 4:00 kick, descend
    1 x 100 @ 2:00 kick
    100 easy

    Set II (2400 / 4500)
    4 x 25 @ :30
    3 x 50 @ :50
    2 x 75 @ 1:00

    4 x
    * 1 x 200 @ 2:30 (did 2:35, went 2:29, 2:28, 2:26, 2:33)
    * 2 x 100 @ 1:15 (did 1:20)
    * 2 x 50 @ 1:00 active recovery

    Set III (800 / 3800)
    8 x 25 @ :30 drill
    2 x
    * 1 x 150 @ 2:15 pull with paddles and buoy
    * 2 x 50 @ :45 pull with paddles and buoy
    * 4 x 25 @ :30 scull

    ** 5300 yards **

    For some reason today was really tough. My arms were tired right from the start, and my legs and feet started cramping immediately after the kick set.

    I adjusted the intervals on the main set because I realized I was unlikely to make them. The idea was to descend the 2 x 100 each round, and to descend everything by round. I managed to descend the first three 200s, but fell apart on the last one and just barely made the interval. I used a pull buoy for just about the whole set because my feet and legs were threatening to cramp the whole time.
    Categories
    Swim Workouts
  7. Tuesday September 25th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1000)
    2 x
    * 1 x 200 @ 2:45 free
    * 1 x 150 @ 2:15 50 free + 50 choice + 50 free
    * 1 x 100 @ 1:30 25 choice + 75 free
    * 2 x 50 @ 1:00 drill

    Set I (700 / 1700)
    2 x
    * 2 x 75 @ 1:20 flutter
    * 2 x 75 @ 1:30 non-flutter (went breast)
    100 easy


    Set II (1650 / 3350)
    1650
    2 x
    * 1 x 100 @ 1:30
    * 6 x 25 @ :30 2 fly, 2 back, 2 breast
    * 3 x 75 @ 1:15 IM no free
    * 3 x 25 @ :30
    * 3 x 75 @ 1:00 free
    4 x 50 easy

    Set III (1200 / 4550)
    4 x 150 @ 2:05 pull with buoy and agility paddles
    4 x 100 @ 1:25 pull
    4 x 50 @ ??

    ** 4550 yards **
    Categories
    Swim Workouts
  8. 09.26.12 - Wednesday workout

    by , September 26th, 2012 at 09:52 AM (Pete's swim blog)
    Swam /w John, Ray, Dave, Dave, Leah and Wendy(?). Felt pretty awful today. I guess I pushed a little too hard yesterday and paid the price. Still, there were some bright spots.

    SCY

    600 Warm up

    4 x 125 Free - 1:45 (made 1:35s)
    100 Easy

    3 x 300 Free - 4:30
    100 Easy
    This where things fell apart. Make 3:45 on the first and 3:35 on the second. Dave led out #3 very fast on a quest for 3:15 or something like that and I foolishly followed. After about 100 yards, I felt like I did yesterday after the 400 IM. After that, it just wasn't pretty.

    4 x 125 IM - 2:00 (made 1:45-1:50)
    100 Easy

    8 x 75 - 1:15
    * 1-4 Convert fly to back
    * 5-8 Convert free to kick
    100 Easy

    10 x 50 - 1:00 Underwater down w/ fins, sprint back
    I really need to do more stuff like this. Made a full 25 yards on the first couple. After that, I was able to make the 15m mark or better. Did 5 on my back, 5 on front. Sprints were a little off the sprint pace but fast.

    200 cool down

    (4200 Total)
    Categories
    Swim Workouts
  9. Tuesday, Sept. 25, 2012 7:00-9:00pm

    by , September 26th, 2012 at 01:47 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Front Scull, 25 Free breathe @ 5, 25 V-Sit Scull, 25 Back)


    10 Rounds of:
    • 100 Non Free (I did all Back, with Fly on Round 10) @ 1:45 - build each one to last 25 all out
    • 25 SPRINT (same stroke as above) @ :45
    • 25 SPRINT Free @ :45
    300 Streamline Kick on Back

    10 x 100 Kick w/ board & fins @ 1:25
    (did SDK on back w/ fins***) went 1:18-1:23s
    ***I can't kick full effort like this flutter or dolphin with a board, for some reason I cramp really bad doing so, and have found that I can make the sets SDK on my back.


    3 Rounds of 8 x 50 Free Pull (Desc. 1-4, 5-8) 1:00 rest between rounds
    • Round 1 - @ 1:00 Breathe every 5
    • Round 2 - @ :50 Breathe every 3
    • Round 3 - @ :40 Breathe every 3 (NOTE: I HATE Breathe every 3 or 5)
    8 x 25 Dive Sprints from the blocks (6 Free, 1 Breast, 1 Free) minimum 6 SDKs and finish hard

    400 EZ (100 Scull, 100 Breast, 200 Choice)

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

    5200 Yards


    Our club team may not truly pump out the yardage, but the intensity is sure there. I'm breathing hard after almost every set we do (but I also do put forth the effort as well). The pulling sets are always the easiest for me to do, and the kicking...well, I get it done. Some of these kids can kick!

    ...and I don't think it's going to get any easier either.
  10. Tuesday, Sept. 25

    by , September 25th, 2012 at 04:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 50 fly drills @ 1:10
    20 x 25 shooters w/MF @ :40
    -- 4 back, 4 belly, 4 right side, 4 left side, 4 twirling
    50 EZ
    5 x 50 breast w/MF @ 1:00
    50 EZ
    5 x 50 smooth free @ 1:00
    -- working on wider pull
    50 EZ

    Total: 2100


    Stretching/Rehab Exercises, 40 min


    ++++++++++++++++++++++++++++

    This is my recovery week so I will skip drylands and take it easy in the pool on Tuesday and Thursday this week.

    I got around to trying some beet root juice today. http://well.blogs.nytimes.com/2012/0...lass-of-juice/. It doesn't taste "like dirt" if you put it in a smoothie and add pineapple, apple and some red fruit. The color is certainly pretty.

    Grit: key to success
    http://www.usaswimming.org/ViewNewsA...4515&mid=11997
    Categories
    Swim Workouts
  11. Tue Sep 25th, 2012

    by , September 25th, 2012 at 03:39 PM (Ande's Swimming Blog)
    Tue Sep 25th, 2012

    Need to lift today

    Whitney coached
    SCY UT Swim Center diving well which was warm, 82?? & main pool which was cool, 75ish
    main pool looked less green
    swam with Keith, Todd, Tyler, Marcio, Kellie & Korey

    Warm up started in diving well
    went around 800

    Main Set

    4 x 50 fl on 40 right into
    6 x 50 fl bk on 40 right into
    8 x 50 bk on 40 right into
    10 x 50 bk br on 40 right into
    1:00 break
    8 x 50 br on 45
    6 x 50 br fr on 40
    4 x 50 fr on 40

    (moved to main pool)
    5 x 200 on 2:45 done desc 100 fr 100 IM
    went 2:14 on last

    assigned 5 x 100
    did 5 x (25 fast 50 skip 25 easy )

    did 4 or 5 x (75 fr easy, rest 30 sec, 25 fast fl, bk or SDK)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  12. Monday 9/24/12

    Monday 9/24

    PM only SCY

    3x300 @ :10 rest
    #1- swim 4/6/2 turns
    #2- kick/dr by 50
    #3- dr/build by 50
    3x200 @ :10 rest
    #1- drill
    #2- dr/swim by 25
    #3- swim build each 50

    4x100 @ 1:40 4 L/4 R/ 4 full strokes FR w/ strapless paddles
    8x25 @ :30 side kick FAST
    6x100 @ 1:15 hold red HR
    8x25 @ :30 side kick FAST
    8x100 @ 1:10 hold red HR

    1000 pull w/ buoy + paddles + snorkel

    300 EZ

    Total 5000
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/26/20122

    by , September 25th, 2012 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick 4:30
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    2 X 100 IM 1:454
    4 X 50-1 of each stroke- 1:00
    Two rounds

    4 X 250 pull 3:45
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4650Y

    Updated September 26th, 2012 at 03:02 PM by RickMile

    Categories
    Swim Workouts
  14. Tuesday Long Slow Distance

    Today i decided to swim early and didn't want to be bothered with multiple sets of this or that. I opted for a Long Slow Distance swim. Did 3000 in 57 min. It was a lot harder than I expected. the part that was hard was not the physical, but the mental aspects. my shoulders were tired and tight, but that passed. Doing a circular swim and swimming constantly worked well this morning.
    Categories
    Swim Workouts
  15. Workout 09/25/12:

    by , September 25th, 2012 at 10:38 AM (Maple Syrup with a Side of Chlorine)
    Recovery day ...

    w/u 200 Fr/200 Bk/200 IM drill

    1 x 400 kick
    2 x 150 Fr on 2:00
    75 ez, 100 IM timed (1:14.6), 25 ez

    200 loosen and out.
    (Solo/Rec/1700yds/30 min)
    Categories
    Swim Workouts
  16. 09.25.12 - Tuesday workout

    by , September 25th, 2012 at 10:22 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Roger, Keith, Aundrey and Meredith. Aundrey and Meredith are high school swimmers getting an occasional double with the masters. Dave C's father passed away yesterday. The team's thoughts and prayers were with him today as he travels back home.

    SCY

    600 Warm up

    12 x 100
    * Odds 25 Stroke/75 Free - 1:20
    * Evens kick - 1:40
    50 Easy - 2:00
    200 Timed kick (br - 3:02 one of my best drag suit times)
    50 Easy

    100 IM - 1:30 (1:25)
    200 IM - 3:00 (2:50)
    300 IM - 4:30 (4:20)
    400 IM - 6:00 (5:50)
    100 Easy
    Ouch!

    2 x 25 - :40 Choice breath control
    3 Times through:
    * 50 Breast - 1:00 (try to make :40)
    * 2 x 25 - :40 Choice breath control
    * 100 Breast - 1:00 (try to make 1:20)
    * 2 x 25 - :40 Choice breath control
    I was making :39 to :43 on the 50s and 1:18-1:23 on the 100s. Legs were cramping badly and the breath control wasn't helping my pull-outs.

    Quick birthday celebration for Aundrey

    12 x 50 - 1:00 3 x (2 x kick/2 x pull)
    Last pull was a very controlled :28. Need to do that more.

    400 pull smooth (4:50)

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  17. Workout 09/24/12:

    by , September 24th, 2012 at 11:00 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    8 x 75 on 1:20
    - 1 thru 4: kick
    - 5 thru 8: 50 kick, 25 swim IMO

    6 x 100 Fr on 1:35 DPS with snorkel (flipped each turn)

    1 x 300 Fr on 4:00 with pull buoy, no breathe in reds
    3 x 100 on 1:30 (Fr, Bk, IM)
    2 x 150 Fr on 2:05 pull with buoy

    6 x 50 Fr on :40 strong with paddles
    300 w/d with snorkel various skull, drill, smoothed stroke
    (Solo/Rec/3300yds/60 min)
    ---------------------------
    I was beat from basketball last night! My left ankle, previously broken from a snowboarding accident ten years ago, always swells up after running, so that is annoying. Quads were a tad barky today, too. Slept poorly as well, so I stayed in bed late today and took it easy. Finished rounds 4 thru 9 of jelly making and now I am blogging from the hot run, not an easy task!

    Plan to swim tomorrow am before work, then hit the pool again on Friday. Have a good week, everyone!
    Categories
    Swim Workouts
  18. Monday, Sept. 24, 2012 5:15-5:45pm at the Y

    by , September 24th, 2012 at 10:20 PM (Fast Food Makes for Fast Swimming!)
    A quick solo swim in the Y lap lanes tonight...have to skip the normal practice as I have the bi-monthly LMSC conference call tonight.

    200 Free @ 3:00 (2:20)
    200 Free Pull @ 3:00 (2:20)
    200 IM @ 3:10 (2:40)

    200 Free @ 2:50 (2:22)
    200 Free Pull @ 2:50 (2:20)
    200 IM @ 3:00 (2:43)

    200 Free @ 2:40 (2:25)
    200 Free Pull @ 2:40 (2:25)
    200 IM @ 2:50 (2:45)

    200 EZ and out

    ----------------------
    2000 Yards in 30 min.

    Descent little aerobic set, wasn't going for any "gung-ho" efforts, just swimming and trying not to injure the other lap swimmers.
  19. Monday, Sept. 24

    by , September 24th, 2012 at 05:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Speed Sets:

    I did sets from Workouts #1 & 2 from the HIT forum today: [ame="http://forums.usms.org/showthread.php?t=21408"]U.S. Masters Swimming Discussion Forums[/ame]

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

    3 x (5 x 50 + 50 EZ) @ 1:30
    Round 1 = 8/9/10/11/12 fast strokes free w/fins (12 is almost a full 25)
    Round 2 = 8/10/12/14/16 fast dolphin kicks from a dive
    Round 3 = Round 1 = 8/9/10/11/12 fast strokes free w/fins

    100 EZ

    5 x through VK
    :20 fast dolphin kick w/fins in streamline + :40 RI
    :30 easy dolphin kick w/fins, work on kicking both ways + :30 RI

    -- The :20 fast is really hard on the legs with fins. I assigned :40 that way on the HIT forum. Need to revise that, it would be insanely hard if done right.
    -- Giving myself or 300 yards for that

    150 EZ

    6 x mid pool drag race @ 1:00
    -- 2 breast, 2 free, 2 dolphin kick UW

    125 EZ

    5 x tethered 40s w/fins @ 2:00
    -- swim/kick down to 20 yards, hold for :30 swimming or kicking fast, :10 rest on lane line, assisted fast free back

    125 EZ

    Total: 3200


    ++++++++++++++++++++++++++++

    Since yesterday's team practice seemed geared toward 100 speed, today I just worked on raw speed. Still, the workout was deceptively hard.

    World's best swimmers gather in Rio:
    http://blip.tv/morning-swim-show/str...-china-6368080

    Immune System & Elite Swimmers:
    http://www.swimmingscience.net/2012/...ntent=FaceBook

    Exercise for weight loss:
    http://well.blogs.nytimes.com/2012/0...eight-loss/ght loss:
    Categories
    Swim Workouts
  20. Monday Sep 24th, 2012

    by , September 24th, 2012 at 04:48 PM (Ande's Swimming Blog)
    Monday Sep 24th, 2012

    Did not swim on Sun
    Swam and lifted on Sat last practice at Mabel Davis pool was 77
    LCM Main Set was
    12 x 200 on 3:15 in groups of 3 with 100 easy between each
    R1 80%, R2 85%, R3 90%, R4 95%
    think I held the last round under 2:30
    never really killed it then got out to make a 10am appointment


    UP LATE last night messing with a Def Driving deadline
    5:00 am practice means 4:15 leave
    so I slept in and swam at

    NOON to 1:15

    Bess coached
    SCY UT Swim Center diving well, warm
    main pool is filled but looks green
    swam with Killeen, Jim, Korey, & Bob

    Warm up
    did 5 or 600

    Main Set

    10 x 50 fr on 35
    made it

    assigned 500 done 50 aerobic 50 strong
    did parts skipped some 50's to swim a little faster

    8 x 50 on 35

    assigned 400 neg split
    did 50's

    6 x 50 on 35

    assigned 300
    did 50's

    21 x 50
    done 7 rounds of (2 fr on 35 1 k on 50)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts