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Swim Workouts

  1. Wednesday 8/15/12

    Wednesday 8/15

    AM only SCM (positive on the pool length today)

    Thanks to Leslie and the HIT forum for this one!

    500 swim/kick/swim/drill/build by 100
    6x100 @ 2:00 kick w/ board D1-3, 4-6

    3x
    200 @ 3:00 pull w/ buoy D1-3 (2:49, 2:38, 2:28)
    100 @ 2:00 kick on back in streamline
    2x50 @ 1:00 BR swim w/ double pullouts
    100 @ 1:30 IM D1-3 (1:26, 1:22, 1:16)
    50 EZ

    50 EZ

    Total: 2800
    Categories
    Swim Workouts
  2. Wed Aug 15th, 2012

    by , August 15th, 2012 at 12:12 PM (Ande's Swimming Blog)
    Wed Aug 15th, 2012


    Swam: Tue but not Monday
    just did half of each assigned set

    Lifted: Tuesday and plan to continue lifting, need to get much stronger

    LCM, Mabel Davis pool
    Whitney coached
    swam with Dakota, Korey, & Dick beside Tyler, Keith & Marcio
    6:00 - 7:30 dove in 6:48ish
    set my alarm for 5:30 instead of 5:10

    ~ ~ ~ ~

    WARM UP
    missed it

    Main Set

    5 x 100 on 1:30
    5 x 100 RIM on 1:45

    4 x 100 on 1:25
    4 x 100 RIM on 1:45 skipped 1st

    3 x 100 on 1:20
    3 x 100 RIM on 1:45 skipped 1st

    2 x 100 on 1:15
    2 x 100 RIM on 1:45 skipped 1st

    100 strong went 1:04
    100 easy

    then did some 15 meter sprints

    ~ ~ ~ ~ ~

    2012 Meets & Events
    Categories
    Swim Workouts
  3. Tuesday 8/14/12

    Tuesday 8/14

    AM only SCY (or was it SCM)*

    In Cincinnati to visit my family for the week so I am training with an old high school friend + my younger brother.

    600 swim (300 swim/300 IM no FR kick/sw/dr/sw by 25)
    2x400 IM @ :20 rest
    #1 - kick/swim/drill/swim
    #2 - swim/drill/swim/swim building last 50

    9x100 descend 1-3 in sets of 3
    3 @ 1:30 (1:14, 1:13, 1:09)
    3 @ 1:25 (1:13, 1:10, 1:08)
    3 @ 1:20 (1:14, 1:11, 1:07)

    Total: 2300

    Played pick up basketball aftwards for ~2 hours for a cardio workout.

    * Swam at the Blue Ash YMCA (my club team in high school) and the LCM pool is actually 51.3 meters and the width of the pool is somehwere between 25 yards and 25 meters. Not really sure who designed the pool, but he needs a refresher course in standard competition pool lengths.
    Categories
    Swim Workouts
  4. 08.14.12 - Wednesday workout

    by , August 15th, 2012 at 08:56 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and a couple others. Kind of a short workout today.

    SCY

    500 warm up

    12 x 50 - 1:00
    * 4 Kick
    * 4 Pull
    * 4 Swim (did IM Order)
    50 Easy

    8 x 125 IM - 2:00
    50 Easy

    6 x 100 - 1:30 (I did odds stroke, IM Order; evens free)
    1:00 Rest
    4 x 75 - 1:15 Sliding IM
    1:00 Rest
    6 x 50 - :45 (Odds kick; evens pull)
    1:00 Rest
    12 x 25 - :30

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  5. 08.14.12 - Tuesday workout

    by , August 14th, 2012 at 09:01 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray and Sam. Felt better today. Most of the workout was stroke. Getting used to the drag suit again.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 200 - 3:00 (odds Stroke, evens free)
    * 100 Easy (skipped on second iteration - took masters minute instead)
    * 5 x 100 - 1:45 (#1 - odds stroke, evens IM; #2 - odds IM, evens kick)
    * 100 Easy (skipped on second iteration - took masters minute instead)
    * 5 x 50 - 1:00 Kick
    * 100 Easy (skipped on second iteration - took masters minute instead)

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  6. Monday, August 13, 2012 5:30pm at the Y

    by , August 13th, 2012 at 11:55 PM (Fast Food Makes for Fast Swimming!)
    Today turned into a hectic day, especially from the point I got off work until now when I finally got to sit down over 4 hours later.

    Left work at 4:30pm, home at 4:50pm
    Find out from my mother in law that the heating element of the oven isn't working. This means no pizzas, chicken nuggets, corn dogs, etc. What will I make for my kids? Top Ramen!
    5:00pm, leave to take my older daughter to her soccer practice
    5:15pm, drop her off for practice, I head to the pool for a quick dip.
    5:30-6:00pm My time.
    6:15pm - go back for daughter, and watch the rest of her practice till after 6:30
    6:45pm - arrive at Costco to get the essentials before my wife has to kill me, and a full pizza to go for the family.
    7:15pm - back home
    7:30ishpm - with the heating element out of the stove, I head to Home Depot for a replacement.
    7:45pm - Home Depot doesn't stock them. Go to their suggested appliance store next door. Parts dept. closed @ 5:00pm
    8:00pm - went back to my place of employment to get my electrical meter
    8:30pm - at home, Ohms check good on heating element itself. Checked voltage on the wires that plug into the heating element - 31 volts...hmmmmm. Stove runs on 220 V. I may have a problem. Have to look into this further tomorrow. May cost more money than I want to pay out!
    8:45pm - USMS.org

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

    Finally, my workout blog:

    I knew I only had a 30 minute window, so I let Jared know my intention of hitting 2000 yards in 30 minutes today. He was like...uhhhh, ok.

    First 5 are the "warmup"

    5 x 100 Free @ 1:30 (held 1:08/1:09s)
    10 x 100 Free @ 1:20 (held 1:07/1:08s) NICE!
    took 40 seconds rest to reset on the 60 and put on paddles/buoy
    5 x 100 Free @ 1:15 (held 1:07/1:08s, last one 1:06)

    100 EZ and out
    ---------------------------
    2100 yards in under 30 minutes!
  7. Monday, Aug. 13

    by , August 13th, 2012 at 09:04 PM (The FAF AFAP Digest)
    1.7 mile jog + 1.7 mile IG ocean swim

    2 mile walk on the beach later


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

    The tide was out when I meandered to the beach around 10:00 am, so I decided on an ocean swim. I changed strokes and even did some backstroke kicking. But, still, open water is so boring. No idea how folks can do that or endless freestyle. I am looking forward to my short course walls! I got bumped down one notch in my LCM 100 back and 100 breast with all the meets this weekend. But overall my times held well for a sucky long course swimmer. A friend sent me a PDF to an article showing that elite swimmers take twice as many strokes in the 100 long course fly as short course fly. Definitely true for me. I did count my strokes on my 50 LCM back, and it was > twice as many as my 50 SCY back. I'm sure the same was true for my 50 LCM fly. No wonder I die at the end. I wonder, as I've heard some say, whether it might be better to slightly build long course 50s as opposed to an immediate drop dead sprint.
    Categories
    Swim Workouts
  8. ZONES Day 2 Sun Aug 11 2012

    by , August 13th, 2012 at 12:53 PM (Ande's Swimming Blog)
    ZONES Day 1 ZONES Day 2 Sun Aug 11 2012

    http://legacy.alamo.edu/pac/ict/aqua...ter/aug-10-12/

    Events I entered for Sunday:

    800 fr (in case I wanted to do a split request)
    50 FR
    100 BK
    200 IM
    50 FL
    4 x 100 fr relay with David, Mike, & Jim

    Skipped 8fr, 1bk, & 2IM
    wanted to maximize my relay performance

    50 FR 26.07
    OK time faster than 26.14 from Nats,
    but wasn't 1/2 sec drop like my 50 bk
    didn't warm up enough, breathed too much
    didn't feel good


    50 FL
    had plenty of rest and warm up
    felt fast and snappy
    27.02 which is really good
    think I was 27.48 last year
    Mike went 26.59

    kinda weird, my 50 br & Fr were slightly faster & my 50 BK & Fly were around 1/2 sec faster


    4 x 100 FR relay with
    1) 56.32 Mike Varozza, 45
    2) 59.61 Jim Sauer, 55
    3) 59.24 David Guthrie, 52
    4) 57.17 me, 49
    3:52.34
    broke the 200+ men's 4 x 100 WR which was 3:54.63

    Updated August 15th, 2012 at 02:41 PM by ande

    Categories
    Swim Workouts
  9. Workout 08/13/12:

    by , August 13th, 2012 at 10:35 AM (Maple Syrup with a Side of Chlorine)
    Rather anemic swim this morning

    w/u: 200 FR/200 Kick/200 IM

    4 x 50 Quarter's Strong FR on :10sr
    1 x 50 Fly fast
    4 x 50 Quarter's Strong FR on :10sr
    1 x 50 Br fast

    200 float w/d
    (Solo/HF/1300yds/25 min)
    --------------------------

    I got up a tad late and then took my time riding across the border on the motorcycle - beautiful day with moderate cloud cover (but dry). Looking over my flog, this marks my second swim this month, first time in a pool.

    I have the day off today, so I hope to relax a bit and maybe catch a nap before Bible study tonight at the men's group. I'll also try to add some pics from the girl's mission trip over the next few weeks as they start posting them. Maybe tomorrow I will feel a little more motivated. Then again, maybe not.
    Categories
    Swim Workouts
  10. 08.13.12 - Monday workout

    by , August 13th, 2012 at 09:00 AM (Pete's swim blog)
    Woke up in an awful lot of pain. Now that I'm coaching soccer again, I'm on my feet more during the week. Add to it the Sunday evening soccer games and I'm in bad shape come Monday morning. At least it has been cooler lately. That helps w/ the running a good bit. Swam w/ Ray, Dave, Dave, John and Sam this morning. My swim suits are in such poor shape, I'm wearing a drag suit to keep decent. My body position for free is awful with a drag suit on. Between the aches and pains and the drag suit, I was pretty slow today. Enough whining and complaining... here's what we did today.

    SCY

    400 Warm up

    3 x 500 - 7:30 (made 6:30-6:35)
    100 Easy

    5 x 300 - 4:30 Odds IM, Evens free
    100 Easy

    6 x 150 - 2:30 IM Order/Kick/Pull
    8 x 25 - :30 IM Order

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  11. 08.11.12 - Saturday workout

    by , August 13th, 2012 at 08:47 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Sally, Mary and a few others.

    SCY

    400 Warm up

    10 x 50 Pull Easy

    2 Times through
    * 4 x 50 Free
    * 200 Kick
    * 4 x 100 Free
    * 200 Pull
    * 4 x 50 IM Order

    8 x 25 IM Order
    4 x 50 Kick
    4 x 200 Free
    4 x 50 Free
    8 x 25 IM Order

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  12. Saturday 8/11/12

    Saturday 8/11

    PM only LCM

    400 swim
    4x100 @ 1:50 25 drill/50 side kick alternating sides at 25/25 build

    3x300 @ :30 rest
    1 - FR kicking 10M off every wall
    2 - Pull w/ buoy + paddles
    3 - 75 fast/25 EZ
    12x50 @ 1:00 kick w/ fins 2 fast/1 EZ

    3x100 @ :10 rest
    1 - pull w/ buoy + paddles (count strokes)
    2 - pull w/ buoy only (count strokes)
    3 - swim (count strokes)
    2x50 @ 1:00 kick w/ board fast

    300 EZ

    Total: 3000 LCM
    Categories
    Swim Workouts
  13. Sat Water polo ? Swim

    Swam 3 K early the AM.

    The early swim on Sat is one of my favorite swims. Not too many people in the water and those that are there are pretty good swimmers. Got a good pace going trying to keep up with a woman triathlete next to me. She was FAST!

    In the evening i did 2 hours of water polo. This is only the second time I have done water polo and I really like it! the Sat crowd was not too competitive So I learned some skills. Even got to play goalie which i really suck at. I am amazed at the older guys who used to play in various Southern Cali universities. These guys can tread water for a long time and they are able to basically leap out of the water.
    Tags: water polo
    Categories
    Swim Workouts
  14. Friday Run/ Swim

    Run

    1 mile w/u
    4 x 800m sprint
    10 burpees between 800's
    1 mile c/d


    Later in the day (evening)

    Swim
    3 x 500
  15. Sat., August 11

    by , August 11th, 2012 at 06:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    5 x 50 caterpillar fly drill @ 1:05
    50 EZ

    Main sets:

    3 x through w/fins

    300 kick ultra done as:
    12 x 25 @ :30, approx 18 yards fast & 7 cruise
    100 EZ
    5 x 50 stroke @ 150 ish pace
    100 EZ
    1 x 50 AFAP
    100 EZ

    Round 1:
    Ultras = flutter kick w/board
    50s fly, approx 28-29 ish
    AFAP fly, approx 24+, slipped on turn

    Round 2:
    Ultras = dolphin kick w/board
    50s breast dolphin (3 strokes per 25), 33-34
    AFAP breast, 28ish

    Round 3:
    Ultras = dolphin kick on back
    50s back, 27-28ish
    Skipped AFAP 50, no more AFAP left

    16 x 25 w/parachute @ :45-1:00
    8 swim, 8 kick
    100 EZ

    Total: 4350


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


    The sun did not shine until mid afternoon here, so I took myself off to the Y. I was braced for crowds, but it was less crowded than yesterday. I think I even caught a glimpse of a couple masters swimmers as opposed to triathletes. The main set was fairly exhausting. There is only a trad pace clock, so times are only approximate.

    My baby turns 20 today ... In shock. I'm just glad he seems so happy.
    Categories
    Swim Workouts
  16. Friday, August 10, 2012 5:30pm at the Y

    by , August 10th, 2012 at 11:09 PM (Fast Food Makes for Fast Swimming!)
    Another workout with Jared. He's a good training partner to have. Not quite up to my speed and endurance yet, but he's getting there quickly. Much easier to get back into shape at 19-20 years old I guess. I'm soooo old now at 35.

    Warmup:

    Straight 600!! WTF??? Thanks Jared...

    I ended up leaving about 50 yards behind him and was going to try to meet him at the finish, but wasn't able to. We were both moving pretty good here. Felt like my college days when we used to race the warmups!!

    1 x 400 Free Pull (went 4:45)

    1 x 100 Breast stretch out


    Main Set:


    5 x 200 Free @
    • 3:10 (went 2:22)
    • 3:00 (went 2:21)
    • 2:50 (went 2:19)
    • 2:40 (went 2:17)
    • 2:30 (went 2:12)
    Jared wanted to do them all on the 2:45, but I countered with this descending interval. Not as boring that way.
    It's been a while since I've done a good 200s set. This was nice.

    100 EZ

    6 x 100 IM @ 1:40 (went 1:20/1:18/1:17/1:17/1:15/1:13)

    100 EZ

    100 Free AFAP from a push (went :59)
    my quads were tingly on the second 50, on the verge of cramping, and I couldn't kick as hard as I wanted to...still not too shabby

    100 EZ and out

    ---------------------------------
    3100 Yards
  17. Aug 7-10

    by , August 10th, 2012 at 07:29 PM (The FAF AFAP Digest)
    Tuesday

    Another 1.4 mile jog + 1.7 mile IG ocean swim

    Wednesday

    3 mile walk on beach + 20 minutes of yoga with my sister

    Thursday

    3 mile walk on beach

    Friday

    Finally dragged myself to the Y.

    500 various
    8 x 25 shooters w/fins @ :40
    14 x 50
    Odds = single arm fly
    Evens = smooth backstroke
    50 EZ
    16 x (25 AFAP + 75 EZ) w /fins
    -- 8 on 2:00, 8 on 2:30
    Odds = kick
    Evens = swim (fly & free)
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Total: 3350


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

    I am being a slug at the beach. Apart from taper, this is the most sluggish I remember being in a long while. Its an hour round trip to the Y, which does not appeal much on vacation. And the Y is crowded with triathletes. I figued I should do some one speed work while I was there to counter the IG ocean swims. It was too rough and windy to hit the ocean today anyway.

    My elbow is no better despite the relative rest. I'll have to deal with it when I get home.

    Back to sipping margaritas!

    Updated August 10th, 2012 at 07:36 PM by The Fortress

    Categories
    Swim Workouts
  18. Friday August 10th - AM Swim

    At home with Susan.

    Warm-up (1000)
    300 swim
    300 IM kick-drill-drill by 25
    4 x 100 @ 1:40 gentle descend free

    Set I (1200 / 2200)
    16 x 75
    * 1-4 @ 1:20 descend
    * 4-8 @ 1:10 strong
    * 9-12 @ 1:20 descend
    * 13-16 @ 1:00 strong

    Set II (1000 / 3200)
    4 x 25 @ :35 underwater SDK w/fins
    4 x 100 @ 1:30 dolphin w/fins
    4 x 25 @ :40 underwater SDK w/fins
    4 x 100 @ 1:30 flutter w/fins

    Set III (1000 / 4200)
    5 x 200 @ 3:00 pull, breath every 5 strokes, descend. 1-2 buoy only, 3-5 buoy + agility paddles

    100 easy

    ** 4300 **
    Categories
    Swim Workouts
  19. 08.10.12 - Friday workout

    by , August 10th, 2012 at 08:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Charlie, Cameron and Sam. Charlie and Cameron are headed back to school this weekend. Will miss them. It's been great having a larger workout group this summer.

    SCY

    450 Warm up

    5 x 100 IM - 1:45
    100 Easy

    5 x 300 - 4:30 (100 IM/100 Kick/100 Free)
    100 easy

    3 x 500 - 7:30
    I think I did 6:15, 6:10 and 6:20. Pulled the last 2 (buoy only).

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  20. Thursday August 9th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Stephanie coaching

    400 warm-up

    3 x
    * 4 x 75 @ 1:20 - 25 kick + 25 build + 25 fast. IM order no free, by round
    * 1 x 100 @ 1:40 IM

    4 x
    * 4 x 50 @ :50 - 25 drill + 25 swim IM order by round
    * 1 x 100 @ 1:30 free

    2 x 200 @ 2:45 pull w/buoy and agility paddles

    6 x 100 @ 1:30 kick w/fins, 1-3 flutter, 4-6 dolphin

    100 easy

    ** 3900 yards **
    Categories
    Swim Workouts