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Swim Workouts

  1. I can't believe I voluntarily did the EVIL stroke today

    by , January 23rd, 2013 at 07:25 AM (Mixing it up this year)
    Yes today was Breaststroke day for me and it felt good. I may just have to do it again.

    500 free every 4th lap streamline kick on back
    500 free kick w/zoomers every 3rd lap fast

    10x50@1:00 breast pull w/zoomers held :50's on #1-6 but on 7-10 I dropped to :48's felt good
    8x25 accordian drill w/snorkle
    300 breast kick
    300 free w/snorkle every 3rd lap breast scull drill
    8x25@:45 breast held 25's not quite there yet my legs are still not strong enough
    300 free w/snorkle EZ

    Total 2800 yards
    Categories
    Swim Workouts
  2. Tues, Jan. 22, 2013 7:00-9:00pm

    by , January 23rd, 2013 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed.

    Warmup:

    1000 Free
    16 x 25 SDK underwater w/ short fins @ 1:00
    10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah.
    (2400/2400)

    Main Set:

    4 Rounds of:
    • 300 Free @ 4:30 (150/160 HR)
    • 200 Stroke @ 4:00 (180+ HR)
    • 100 Free @ 1:45 (150/160 HR)

    (2400/4800)
    This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s.

    8 x 25 Fly @ :45
    (200/5000)

    4 x 100 Free @ 1:15 into (cruised these @ 1:10s)
    4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here)
    (800/5800)

    8 x 25 Fly @ :45
    (200/6000)

    200 EZ

    ---------------------------
    6200 Yards
  3. Tuesday 1/22/13

    Tuesday 1/22

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.:
    Max out on thrusters (145 lbs)

    W.O.D.
    8:00 AMRAP:

    10 kettle bell swings @ 44 lbs
    15 wall balls @ 20 lbs
    20 double unders

    Results: 4 rounds + 10 kettle bell swings

    PM swim:

    500 swim
    400 pull w/ buoy + strapless paddles + snorkel
    300 I.M. k/dr/bld

    12x50 @ :50
    2 - stroke count
    2 - build (while maintaining above stroke count)

    3x
    100 @ 1:40 drill
    2x100 @ 1:30 4/6/2 turns
    3x300
    RD1 @ 3:25 (3:22, 3:17, 3:17)
    RD2 @ 3:20 (3:13, 3:13, 3:14)
    RD3 @ 3:15 (3:10, 3:14, 3:13)

    3x100 @ 1:30 4/6/2 turns

    2x
    8x50 @ 1:00 kick w/ 1 fin FAST
    2x400 @ 4:30 opposite fin/opposite paddle N.S.

    100 EZ

    Total: 8200
    Categories
    Swim Workouts
  4. Tuesday, January 22, 2013

    by , January 22nd, 2013 at 09:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    400 Swim as RIMO
    2 rounds of;
    2x50 FR Kick on 1:00, 44-44/44-43
    2x50 FR Scull/kick on 1:00, 42-40/40-39
    2x50 FR Swim on 1:00, 28-28/28-27

    *Set 1*
    400 D kick as 2(100 w/bd, 100 on/bk) RI
    300 Fly as 4(25RA/25LA/25 Swim) RI
    8x50 D kick on 1:00 desc 1-4,5-8 RI
    3x100 Fly on 1:40 as 25RA/25LA/50 Swim

    *Set 2*
    4x50 BK kick on 1:00 desc 1-4,5-8 RI
    300 BK Swim as 4(50 smooth, 25 FAST) RI
    200 BK kick RI
    6x50 BK on 1:00 desc 1-3,4-6

    *Set 3*
    200 BR Kick RI
    300 BR as 25K, 50 Swim w/snorkel RI
    4x50 BR kick on 1:00 desc 1-4 RI
    300 BR as 25K/bk, 50 Swim

    *Set 4*
    1000 FR Steady State swim w/snorkel, fins, paddles

    *Set 5*
    FR Swim FAST with fins/paddles
    4x50 on 1:30; 25-25-25-24
    3x50 on 1:30; 25-25-24
    2x50 on 1:30: 25-25
    1x50; 24

    Warm down
    300 DPS ABPT

    Comments:
    Swim all four strokes and did some speed work with the fins and paddles.
    Categories
    Swim Workouts
  5. Tuesday, Jan. 22

    by , January 22nd, 2013 at 05:29 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    leg abdutors, 120 x 3 x 8
    free power punch, 30 x 1 x 30, 35 x 1 x 30, 40 x 1 x 30
    -- got this exercise from: http://www.swimmingworldmagazine.com...tion/33146.asp
    -- not sure yet, but I kinda liked it.
    seated narrow grip row negatives, 70 x 3 x 10
    good mornings, warm ups, 75 x 3 x 8
    explosive glute isolator, 40 x 3 x 12, 10, 8 each leg
    wrist curls, 50 x 3 x 10
    resisted track start jumps w/belt, 50 x 1 x 10
    standing power wheel roll outs, 2 x 8
    captains chair leg raises, 2 x 25
    altitude drops (from 4 foot box) + squat jump, 2 x 5
    knee tuck jumps, 10
    extreme angle isometric squat, 4:00


    Recovery Swim (Or should I say Recovery Kick?)

    600 various
    5 x 50 caterpillar fly drill w/MF @ 1:10
    50 EZ
    18 x 25 DPK shooters w/MF @ :40
    -- 6 back, 6 belly, 6 right side
    100 EZ
    4 x (4 x 25 shooters @ :10 RI + 100 EZ)
    -- kick to 15 m each length
    -- 2 with fins, 2 w/o
    -- the ones w/fins, I did a shooter on the 4th 25
    50 EZ

    Total: 2100


    Back to Gym:

    I took Lil Fort to the gym to run on the treadmill today bc it is so cold outside. I did 45 minutes of a few more RC ex and stretching. Definitely more than I would have done at home


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

    Interesting NYT article on the "Secret to Success": http://www.nytimes.com/2013/01/20/op...cess.html?_r=0. Could definitely apply to some masters swimmers.
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/23/2013

    by , January 22nd, 2013 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    2 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    4 X 100 IM descend 1-4 1:45
    1 X 300 IM 5:15
    4 X 100 IM descend 1-4 1:40

    3 X 100 free 1:40
    1 X 100 @ 100%-choice- 2:30
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  7. Tue Jan 22nd, 2013 scy

    by , January 22nd, 2013 at 12:14 PM (Ande's Swimming Blog)
    Tue Jan 22nd, 2013 scy

    days till my next meet
    Days Till

    Swam: Fri, Sat, & Mon but not Sun
    Thinking about doing the hour swim tomorrow or Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:45ish
    LCM UT Swim Center main pool
    Swam with David beside Tyler Mike, Pat, Jason, & Larry

    Warm up
    missed it

    Main Set

    16 x 25 fl on 25, did 1 arm stroke drill

    8 x 100 done 50 FL 50 BK on 1:25 or 30

    16 x 25 bk on 25

    6 x 100 done 50 bk br on 1:40

    16 x 25 br on 30

    4 x 100 done 50 br 50 FR

    16 x 25 FR on 30

    2 x 100 IM fast

    10 x 25 k
    odds easy
    evens fast

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  8. 01.22.13 - Tuesday workout

    by , January 22nd, 2013 at 09:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Aundrey, Roger, Meredith and Danny. Still feeling weak today but better than yesterday. At least the aches have subsided a bit. Mostly felt like I was swimming in syrup.

    700 Warm up

    4 x 100 - 2:00 odds IM drill, evens kick
    4 x 50 - 1:00, descend to 200 pace
    50 Easy


    5 minute hard kick w/fins (made 350)
    4 x 25 -:45 hard fly
    5 minute hard kick, no fins (made 300)
    4 x 25 -:45 hard back
    1 x 50 - 1:00 hard fly
    5 minute easy flutter kick w/fins (made 300)
    4 x 25 -:45 hard breast
    1 x 50 -1:00 hard back (:40)
    5 minute hard kick w/fins (made 300)
    4 x 25 - :45 hard free
    1 x 50 -1:00 hard breast (:38)
    5 minute kick hard kick, no fins (made 250)
    4 x 25 - :45 hard kick
    1 x 50 -1:00 hard free (:32)
    5 minute easy flutter kick w/fins (made 300)

    4 x 100 IM - 1:25
    4 x 100 Kick - 1:40
    4 x 100 Pull - 1:10

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  9. Week 16 - Monday evening

    by , January 22nd, 2013 at 07:31 AM (After a long rest)
    This was my first double workout day as opposed to a workout and loosen up swim. This evening I had to rush around to make practice and showed up a few minutes late. My wife has the flu, so I took my daughter to practice, which left me 45 minutes to drop her off, make and eat dinner and get back to the pool. I ended p eating oatmeal on the way back to the pool which was not ideal since I swam on a full stomach. After practice I headed home to sower and then had to drve to the airport to pickp some Korean guests who are visiting us with work. A really long day!

    Warm up
    1000 free, breathing 3 and 5 by 25, and no breathing inside the flags
    6x150 kick on 2.40

    Main set
    5x300 IM on 4.30, swim, drill on odds, drill swim on evens
    10x100, 2 on 1.05, 2 on 1.20, trying to hold 1 minute pace

    No warm down I had to bolt.

    Totlal 4200

    The 300 IMs were pretty easy, but the 100s were not. I was able to do the 1.05s but they were more like 1.03 pace as opposed to the minute pace I was asked to hold. I felt very tired when I was done. This cycle ups the yardage considerably and I will be doing doubles Monday, Wednesday and Friday.mtis week is going to be tough with work, but I will try as best as possible to make the sessions.

    Updated January 22nd, 2013 at 07:55 AM by StewartACarroll

    Categories
    Swim Workouts
  10. Easy or hard set ... just depends on the effort put in

    by , January 22nd, 2013 at 07:29 AM (Mixing it up this year)
    Not a bad workout for my sore shoulders, managed to hold my pace on each section.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers every 3rd lap fast

    36x50@:55 free #1-12 w/strapless paddles & bouy holding :42-43, #13-24 long and loose holding :44-45, #25-36 strong holding :42-43

    200 EASY free w/snorkle as 25 kick/25 swim/25 catchup drill at the hips/25 swim repeat

    Total 3000 yards
    Categories
    Swim Workouts
  11. Mon, Jan. 21, 2013 7:00-9:00pm

    by , January 22nd, 2013 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Free/25 V-sit scull)

    12 x 50 w/ paddles and buoy @ 1:20
    Odds Front Scull, Evens Pull Swim breath every 3
    (1200/1200)

    10 x 100 SDK w/ fins @ 1:15 !!!!!!
    I did first 5 w/ long fins (went 1:00/1:06/1:07/1:10/1:12)
    took long fins off 'cause my feet/calves were beginning to hurt
    Last 5 w/ short fins (went 1:18/1:19s, last one 1:15)
    (1000/2200)

    Main Set:

    8 x 100 IM FAST @ 2:30 (went 1:09-1:13s)
    1:00 rest
    8 x 100 Stroke FAST (did breast) @ 2:30 (went 1:20-1:22s)
    1:00 rest
    8 x 100 Free** FAST @ 2:30 (went 1:00-1:02s, last one :57)

    100 EZ
    (2500/4700)

    4 x 25 Free FAST @ :45

    200 EZ

    ------------------------------
    5000 Yards


    ** I had the Washington State H.S. Girls State Champ in the 100 Free on my @ss during this set, and she kept me going. A few times she was dropping :59s on me when I was at 1:01/1:02s

    Coach John said we're going to start doing a lot more of this type of EN3 type of work over the next few weeks, leading up to the age groupers championship season over the next few months. Should be fun! (good thing I'll be missing March with them)
  12. Workout 01/21/13:

    by , January 21st, 2013 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM Drill

    3 times through:
    - 100 kick on 1:40
    - 200 swim on 2:40

    100 w/d
    (Solo/Rec/1600 yds/30 min)
    ----------------------------------

    Quick swim before work, didn't really want to get or of bed and almost missed adult swim altogether. Basketball was canceled last night, so I was able to watch the Patriots stumble to a loss
    Categories
    Swim Workouts
  13. Monday, Jan. 21

    by , January 21st, 2013 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/MF @ :40
    -- 4 back, 4 belly, 4 right side
    50 EZ

    Main Sets:

    6 x 25 burst + cruise, fast hands drills @ 1:00
    100 EZ

    3 x (7 x 50) @ 1:30
    1 = burst + cruise
    2 = 25 AFAP
    3 = 37.5 fast
    4 = EZ
    5 = AFAP, did that on first round, too tired, changed to 100 pace
    6 = EZ
    7 = EZ
    R1 = fly w/fins (10 high, 23)
    R2 = back (12 high from blocks, 25 w/fins)
    R3 = evil w/fins (12, 28)

    100 EZ

    2 x (6 x 25 AFAP shooter w/MF @ 1:00 + 100 EZ @ 2:00)
    -- held 8s with MF

    50 EZ

    5 x 50 @ 1:45
    25 kick w/parachute & fins + 25 EZ
    50 EZ

    Total: 3200


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

    I deliberately went to the pool during the Inauguration speech. That was a good plan because as soon as it was over people started flooding in. I planned on getting in a solid speed workout today despite the meet yesterday. And I did, though my body wasn't excited about AFAP 50s without more rest. My dodgey left shoulder has been feeling a bit dodgey lately. Not sure if I slacked off on the RC exercises too much with a week+ away from the gym or if I've been doing too much free with my beloved agility paddles. I fear it is the latter. So I focused more on kicking today and may for awhile. I'm due for another PRP session on the elbow soon, so that will necessitate kicking as well.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -01/22/2013

    by , January 21st, 2013 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds, round 1 left, 2 right.

    1 X 200 kick + 100 swim

    2 X 150 2:15
    1 X 50 fast 1:00
    2 X 150 2:15
    2 X 50 fast 1:10
    2 X 150 2:15
    4 X 50 fast 1:15
    1 x 50 easy

    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    5 X 250 pull 3:45
    #1: cruise
    #2&3: last 50 fast
    #4&5: last 100 fast

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  15. Cool/hot pool at the Y

    by , January 21st, 2013 at 11:28 AM (Mixing it up this year)
    The shallow end of the pool was cool but the deep end was hot. Just an easy swim today.

    500 free
    400 free pull w/paddles & bouy
    300 alt 50 free/50 back
    200 kick w/zoomers
    100 pull breast w/zoomers

    2x100 free 1 paddle & 1 fin opposite sides
    200 breast kick
    2x100 back kick w/zoomers #2 arms perpendicular
    200 free
    8x25@1:00 fly w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  16. Week 16 - Distance

    by , January 21st, 2013 at 10:54 AM (After a long rest)
    I felt good at the start of practice but really tired by the end. Not really any muscle soreness, just beat!

    Warm up
    400 free
    6x50 catchup on 45
    6x100 kick, swim, kick, swim on 1.40
    50 easy

    Main set
    10x300 descend 1-5 on 3.45 descend swim, 6-10 on 3.30 descend pull.
    10x50 free/back on 40

    Warm down
    150 easy

    Total 5000

    The 300 swims I started on 3.30 and dropped to 3.15. The 300 pulls I started on 3.20 and dropped to 3.10. I hit one of the swimmers arms in the next lane on the last 300 or I think I would have been a tad quicker on the last one, but overall a good set for me. It was hard going from 300s pace to 50s, but I held 32-33 on all the 50s. I sort of got into a good rhythm towards the end.

    Updated January 21st, 2013 at 11:01 AM by StewartACarroll

    Categories
    Swim Workouts
  17. Meet, Sunday, Jan. 20

    by , January 20th, 2013 at 08:42 PM (The FAF AFAP Digest)
    Friday:

    Popped in for 1500 with lots of bursts. Had a major calf cramp, and had some earlier in the week. Been foam rolling and stretching.

    Saturday:

    1 hour of RC/scapular exercises and stretching

    Sunday, MD Series Meet in Annapolis:

    100 free, Abort

    Had a major calf cramp on the start. Opted to do 10 SDKs as dolphin kicking is easier than flutter kicking for me with a cramp. I was out pretty fast, but the calf seized up on the second turn. My right leg was basically useless, so I stopped at about 65 yards. I was in lane 8, so didn't disrupt anyone else. I was a tiny bit disappointed because this was going to be my 100 free in yards for the year.

    Glad I experimented with more SDks on the start as that may be faster for me. I was a good 1/3 body length ahead of a boy next to me who went 55. One of my HIT swimmers, Melinda, said I had a great start and was out in 26 high. Hmm ... that's pretty fast for me; I was thinking 27, but maybe the start helped.

    I wasn't sure what to do after this episode ... Typically, when my calf cramps this bad, I have to call it a day. I rubbed, stretched and put the whirlpool jets on it. I decided not to swim the 100 fly as I was feeling somewhat head case-ish. :-) And I didn't want to be forced to abort another 100.


    50 breast, 33.1

    Decided to try this event to see how things went since I had spent an hour driving to the meet. I hopped into heat 1 where there was an empty lane for an unofficial swim. Had a little cramp on the start, but was able to swim through it. Good thing my left leg does most of the pushing. I had a major glide at the end; should have taken another stroke. But this is a very fast time for me untapered. Though I just told the timer to get me on his stopwatch, so it was manual timing.

    50 free, 25.1

    No cramp in this race, whew. I was quick off the blocks but shallower on the start than I wanted to be, so only took 7-8 SDKs. I had wanted to try 10. Had a sub-par turn (a bit too far from the bulkhead) and the legs felt sloggy. So I was exceedingly happy with the time, swum at 7:00 pm. It's a tad bit faster than I went last year with similar rest.


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


    Overall, I'm glad I went to the meet despite early problems. It gave me a chance to work on some free SDK skills. The pool was decent. They didn't have pads in though, so I was glad I hadn't signed up for any backstroke events. And the blocks were teeny. I felt sorry for the taller people; even I felt slightly precarious on them.

    I didn't feel super great in the water today. I think maybe I had to take too much time off from the eye infection and perhaps did too many bursts the few days before the meet. But who really knows. Back to the grindstone!

    Updated January 20th, 2013 at 09:02 PM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  18. 01/20/12 - Saturday workout

    by , January 20th, 2013 at 09:27 AM (Pete's swim blog)
    Showed up Friday morning to a closed pool . We got some snow Thursday that ended up freezing in small patches of ice. That generally means everything shuts down around here. The Red Cross was open so I headed there a little early to donate platelets. Unfortunately, I can't swim after donating so I was out of luck for Friday. Swam Saturday at HSA w/ Dave, Dave, Dave, Bob, Hunter and a few others. Swam about 6K on no food, no water and a blood donation. Had forgotten I gave blood the previous day and the yardage had crept up on me. Everything was cramping... feet first, then calves, quads and eventually my hands. Added up the yardage and realized my mistake.

    SCY

    650 Warm up
    6 x 100 - 50 Kick/50 Drill
    2 Rounds of:
    * 3 x 50 - :55 Fly/Back/Br
    * 3 x 50 Free - :50

    2 Rounds of:
    * 5 x 100 (Round 1 @ 1:25, Round 2 @ 1:30)
    * 400 IM (Round 1 - 5:38, Round 2 - 5:40)

    2 Rounds of:
    * 4 x 200 Pull - 3:00 Descend (2:25, 2:20, 2:15, 2:10/2:25, 2:18, 2:15, 2:12)
    * 4 x 50 Fly - :55/1:00

    400 Easy IM

    (6050 Total)

    Updated January 21st, 2013 at 04:24 PM by pmccoy

    Categories
    Swim Workouts
  19. Making progress

    by , January 19th, 2013 at 03:42 PM (Mixing it up this year)
    This morning it took a little more time to warm up but once my back loosened up I felt much better

    500 free
    500 free kick w/zoomers every 3rd lap fast
    10x100@1:30 free w/paddles & bouy went 1:22, 1:22, 1:23, 1:21, 1:22, 1:22, 1:21, 1:21 1:21, 1:19
    4x25 shooters w/monofin
    100 dolphin kick on back w/monofin
    4x25 1 arm fly w/monofin
    4x25 fast fly w/monofin
    100 free easy

    Total 2500 yards
    Categories
    Swim Workouts
  20. Workout 01/19/13:

    by , January 19th, 2013 at 03:21 PM (Maple Syrup with a Side of Chlorine)
    Coached the Masters team this morning, had 7 swimmers in the water!

    Did the following this afternoon:

    200 FR/200 Bk
    10 x 50 on :50 with snorkel
    - odds = kick with board
    - evens = strong FR

    Did part the main set from Masters this morning (with different intervals):
    Round:
    1. 2 .3
    1, 2, 3 x 200 (on 2:50) pull with buoy
    2, 2, 2 x 100 (on 1:30) with agility paddles, dolphin dive in deeps
    3, 3, 3 x 50 (on 1:00) underwaters down, stroke back (IMO, no FR)
    * I only did the first two rounds due to time constraints.

    200 w/d and out
    (Solo/Rec/2400 yds/50 min)
    ---------------------------------
    Had a good time with the group this morning. It is really neat on the coaching side of things to see how some modifications in stroke mechanics can help someone move through the water more efficiently and faster. Nice to stretch out today after yesterday's yard fest. Now off to a spaghetti dinner!
    Categories
    Swim Workouts