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Swim Workouts

  1. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    Warmup
    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!
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    Swim Workouts
  2. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    Warmup
    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!

    Updated December 14th, 2012 at 06:33 PM by StewartACarroll

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    Swim Workouts
  3. Wednesday 12/5/12

    Wednesday 12/5

    PM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    8x50 @ :50 3/3/3 drill w/ strapless paddles

    Total: 1400

    Sore and somewhat unmotivated today so I just took it easy.
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    Swim Workouts
  4. Wed., Dec. 5

    by , December 5th, 2012 at 04:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1200 with a few burst and up tempo 25s


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

    I could not move off the couch yesterday. I did at least sleep through the night last night. Still feeling nauseous and exhausted today, but managed to at least get in the water. I haven't been able to eat much; thinking about food makes me nauseous. Highly unusual for me!

    Is it worth it to travel up to Boston this weekend?

    I was very excited about the meet, but that excitement has been kinda zapped by this nasty virus. I would expect to feel better by then, but will my body have recovered? Recovered enough to bang out fast 100s? Rather a large expense to travel to swim poorly. I guess I will make a game day decision on Friday. I'll most likely go and hope for the best. I don't want to miss seeing Aztimm and Swim Stud! From what I can recall, this is the first time I've been sick going into this meet. I guess I was bound to have bad timing sooner or later; can't seem to avoid getting derailed on occasion in masters.

    No psych sheet yet for NE Champs. Meet topped out at 492 swimmers, almost the same as last year.

    Found this link with tons of references to swimming physiology studies:
    http://coachsci.sdsu.edu/swim/physiol/table.htm

    Updated December 5th, 2012 at 08:29 PM by The Fortress

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    Swim Workouts
  5. Wednesday, December 5, 2012

    by , December 5th, 2012 at 03:43 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 70, pool at 80, 100% water clarity.
    Cloudy with humidity at 68%

    Warm up:
    1x500 FR
    1x500 as 50BK/50FR

    *Set 1*
    1x400 BR 50K/40S with snorkel
    1x600 FLY 50DR/50S

    *Set 2*
    1x1000 FR as 50K(steady)/50S(strong, timed)
    • did all 30s for 50 swims


    *Set 3*
    5x200 on 2:45 pull/buoy, tube, paddles
    did 2:24, 2:21, 2:19, 2:17, 2:16

    *Set 4*
    20x50 FR/fins on :50 as 50K, 50Swim
    • did 27-25 on 50 Swims


    Warm down:
    400 EZ FR/BK Swim

    Comments:
    • Was out of the water Monday & Tuesday due to illness; there was no fever, but headaches, dizziness, and nausea. This Morning I was fine. During warmup in the first 500 the feeling was like being in a taper.
    • Set 1 - Did some BR and FLY to keep in touch with the strokes.
    • Set 2 - Wanted to swim smooth and steady 50s at :30 pace.
    • Set 3 - Pulling with the emphasis on setting up EVF front end early
    • Set 4 - Similar to set 2, but with the fins to be 27 or better for the 50s swimming.
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    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -12/06/20122

    by , December 5th, 2012 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    1 X 100 1:45 1:30
    4 X 50 kick 1:15 1:15
    Descend kicks 1-4
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    4 X 25 sprint kick :40
    Four times through

    10 X 125 pull/free 2:30
    75 cruise/50 fast

    1 X 50 @ 100%
    1 X 100 easy
    Four cycles on 4:00

    WARM DOWN: 4 X 50 easy 1:00

    4350Y

    Updated December 6th, 2012 at 02:06 PM by RickMile

    Categories
    Swim Workouts
  7. 12.05.12 - Wednesday workout

    by , December 5th, 2012 at 12:32 PM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Dave, Roger and Danny. Did another power hour format. I pushed it a little harder today. IM all the way down to 100s and free/pull on the way back to the 400s.

    SCY

    200 Warm up

    2 x 400 IM - 6:00
    2 x 300 IM - 4:30
    2 x 200 IM - 3:00
    2 x 100 IM - 1:30
    100 Free/125 Pull - 1:30
    200 Free/250 Pull - 3:00
    300 Free/375 Pull - 4:30
    400 Free/500 Pull - 6:00
    100 Easy
    The hardest IM was the first mainly because I wasn't warmed up yet. After I got going, I was able to get 10-15 seconds rest on all but the 100s. Going back up was fairly tough because I was very tired. I got enough time on the pulls to remove my paddles and push off for the next distance up. After the 300 and 400, I was able to recover a good bit and make 5:46 on the 500 pull.

    8 x 50 - 1:00 (4 x 50 Swim, 50 kick, IM Order)
    8 x 50 - 1:00 Down sdk w/ fins, back easy

    200 Cool down

    (5550 Total)
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    Swim Workouts
  8. Workout 12/5/12:

    by , December 5th, 2012 at 07:32 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (fr, bk, fly, fr)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)
    ---------------------------

    I put off swimming yesterday in order to join the Masters team in the evening. Got a call, after lap swim was over, telling me that the lifeguard went AWOL and no Masters practice.

    So, no swim, but it was beautiful day yesterday, even with a little rain. I was able to reorganize the garage so that my wife's car will be protected by the snow. My van doesn't fit, so I just went though things, condensed and prepared for a Goodwill and recycle run. Now, off to work two 12's, then a quick swim on Friday before heading to Boston early Saturday morning
    Categories
    Swim Workouts
  9. Tues, Dec. 4, 2012 7:10-9:00pm

    by , December 5th, 2012 at 01:17 AM (Fast Food Makes for Fast Swimming!)
    I arrived a bit late today after my son's lessons running over a bit, but that's all good. I only missed the warmup. Who needs a bunch of random sculling drills anyway?

    My warmup:

    Did 100 Yards Free while they finished up warmup
    (100/100)

    16 x 25 Underwater SDK w/ fins (I didn't use any fins) @ 1:00
    (400/500)

    We were divided into 3 separate lanes, and each lane had a different set of approximately the same total time to complete. We were separate by John to the lanes he thought would suit each of us best.

    I'm calling this the "Main Set":

    (My lane)
    4 x 100 Free @ 1:30 (1:07-1:06s)
    4 x 100 Free @ 1:25 (1:06-1:05s)
    2 min. rest - this was his "Jedi mind trick". The kids were so happy for the rest, I knew the rest would just let the lactate settle into our muscles making the next 8 feel great.
    4 x 100 Free @ 1:20 (1:06-1:05s)
    4 x 100 Free @ 1:15 (1:05/1:04/1:04/1:01)

    200 EZ
    (1800/2300)

    3 x 300 Free Pull @ LIFO + 1:00 aim for HR of 27beats/10sec.
    (went 3:25ish)
    (900/3200)

    10 x 100 Kick w/ fins @ 1:25 (I did ~10 x 75s Kick w/o fins @ 1:25ish
    (700/3900)

    16 x 50 (3 Fly, 1 Free, 3 Back, 1 Free, etc.)
    • Drill, Build, Sprint, Sprint Free w/ "overkick" on each group of 4
    (800/4700)

    4 x 25 Free AFAP @ 1:00

    200 EZ

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

    Not a bad workout overall. It didn't seem like a lot when we were doing it, but it added up in the end.
    I'm leaning toward heading down to Oregon at the end of the month to visit my grandparents again, and throw in a little Animal Meet action in Canby as well. It's where I used to asst. coach USAS back after college for about 4 years. I like the pool, though others have a dislike to the typical warmer temperature there. I'll do the distance version of the program if I do go down: 400 IM, 200 Fly, 1000 Free...right down my alley!
  10. Tuesday 12/4/12

    Tuesday 12/4

    PM only SCY

    500 swim
    12x50 @ :55
    2 drill
    2 build

    2x
    4x75 @ 1:15 rolling I.M. work turns
    3x100 @ 1:10 hold RED HR (avg: 1:00 and 27/10)
    6x50 @ :50 work breakouts
    3x100 @ 1:10
    1 FAST (:58/:59)
    1 aerobic (1:07/1:08)
    1 FAST (:59/1:00)

    100 EZ

    3x (1 RD each stroke minus FR)
    150 @ 2:10 FAST (1:33, 1:51, 1:49)
    5x50 @ :55 FAST (:30s, :38s, :36s)
    200 @ 4:00 EZ

    100 EZ

    Total: 5500
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -12/05/20122

    by , December 4th, 2012 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    6 X 200
    odd: IM on 3:30
    even: free on 3:00

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds. Swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  12. 12.04.12 - Tuesday workout

    by , December 4th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Ray. Kind of wore myself out on the first set. Breaststroke was horrid today. Fly and back showed some promise.

    SCY

    650 Warm up

    7 x 200 IM - 3:00, descend (2:55, 2:55, 2:53, 2:50, 2:48, 2:45, 2:42)
    100 Easy

    8 x 150 - 2:30
    * 1-4: fly/bk/50 kick/br/fr
    * 5-8: Pull/Kick/Stroke
    100 Easy

    9 x 100 - 1:45
    1-3: Fly (1:30, 1:26, 1:20)
    4-6: Back pull (1:25, 1:20, 1:15)
    7-9: Breast (1:25, 1:27, 1:25)
    100 Easy

    16 x 25 - :40
    * 1-4: Kick
    * 5-8: No breath (2 x fly, br pullouts, free)
    * 9-12: Kick
    * 13-16: No breath (SDK w/ fins)

    8 x 50 - 1:00
    * 1-4: IM Order
    * 5-8: SDK w/ fins down/easy back

    200 Cool down

    (5450 Total)
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    Swim Workouts
  13. Dec 4 2012

    Felt pretty tired this morning after yesterdays swim and lifting. This morning's dip was a 1500 time trial and a total of 2500. did a 500 warm up and a 500 cool down.

    Was lucky enough to swim in a circle so the pace was good for me.

    Reached my goal of 100 miles for the year the other day. Not bad considering i was not too consistent this year. Shooting for 150 in 2013.
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    Swim Workouts
  14. Mon, Dec. 3, 2012 7:00-8:55pm

    by , December 4th, 2012 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    I didn't even bother taking my fins to practice today, 100% protesting any fin kicking whatsoever after yesterday's groin stretch in the meet. It really didn't turn out to be much, but I'm still going to take it easy for a while. My first 2-300 of the warmup I could feel it a little as I kicked lightly, but after that it loosened up a bit and I hardly noticed it.
    John did say he was going to "take it easy" on us the day after the meet. Not sure if he knew what he was talking about, or maybe I just put more into the workout than he expected.

    Warmup:

    800 Choice (mix it up) - did 800 Free
    600 Kick w/ fins (I did 800 Free Pull EZ, weaving through and around my lanemates)
    800 Free Pull (again for me)
    • Alt 50 EZ/50 Fast
    • Also Alt. 100 3 str. breathing/100 5 str. breathing (did 4 stroke)
    (2400/2400)

    16 x 50 @ 1:15 (4 of each stroke, IM Order)
    Drill/Build/Drill/Build
    • The dolphining of fly I could feel a little soreness, so I either did it easy or not at all.
    • For all breaststroke swims, I did w/ light dolphin kicking
    (800/3200)

    Main Set:

    4 x 500 @ Coaches' sendoff
    (basically turned out to be ~ 8:30-9:00 or so. He waited till the slow lane got in and had about a minute rest.)
    • #1 "EZ" focus on high elbow in the catch/pull - did 5:59
    • #2 "80% effort" - did 5:35 (note: did a 5:18 in the meet on Sat.)
    • #3 "EZ" - did a 6:05
    • #4 "90% effort" - did 5:29 (only 11 seconds off my meet performance)
    • this add-up time for a 2000 is 23:08, not too shabby
    • this set also means I know my 500 can be much faster in a meet performance setting
    • lap traffic was "fun" on the fast ones.
    (2000/5200)

    1000 EZ Kick w/ board & fins (I did EZ kick w/ board only to test out my leg)
    did more of the harder kicking with my right leg, but my left side felt okay. I'll still lay low for a week or so.

    --------------------------
    6200 Yards and out a little early.
  15. Monday 12/3/12

    Monday 12/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    5x100 @ 1:15 pull w/ buoy + strapless paddles + snorkel

    8x125 @ 1:50 kick w/ fins 5 FL kicks off all walls (odd: first 25 under H2O, even: last 25 under H2O)

    12x100
    3 @ 1:20 D1-3
    3 @ 1:15 D1-3
    6 @ 1:10 hold RED HR (held 1:04s and 26/10)

    100 EZ

    Total: 3300

    PM swim:

    2x
    200 swim
    200 I.M. drill
    100 kick w/ board

    2x
    8x50 @ 1:00 FR drill (1 STRK + 8 kicks)
    5x100 @ 1:20 hold RED HR (AVG across both rounds: 1:00 and 26/10)
    8x50 @ 1:00 FR drill w/ strapless paddles (3/3/3 drill)
    5x100 @ 1:20 D1-3, D4-5 (RD1: 1:08, 1:04, 1:00, 1:05, :59, RD2: 1:07, 1:03, :59, 1:05, :58)

    300 @ 3:45 A.R. pull w/ buoy + paddles + snorkel (3:21)
    100 EZ

    Total: 5000
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    Swim Workouts
  16. December 3 2012

    Had a good lunchtime swim. Did an extended sessions of 3850.

    w/u
    300 sw
    4x50 sw
    4x75 (50 sw, 25K)
    4x100

    main set
    3x100
    1x200
    3x200
    1x200
    3x100
    1x400 (sucked)
    1 min bonus rest
    200 pull (pull it out of my @ss)
    5x50

    c/d 200

    Had the pool to myself. I really like the lunch swims when i have the time. Usually the morning swim is is very competitive.
    Categories
    Swim Workouts
  17. Workout 12/3/12:

    by , December 3rd, 2012 at 10:58 PM (Maple Syrup with a Side of Chlorine)
    Intended to get up to swim this past Friday, but my alarm didn't work. Oh well, the extra hour of sleep might have been more beneficial in the long run.

    Today:
    w/u: 200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO of fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------

    Feeling good in the water. Out of it, my shoulders/back has been tight, so I was able to beg my wife for a massage in addition to rolling around on a tennis ball. My goal for the rest of the week is to not do anything stupid, which will be a stretch for me.

    Went to Bible study after the swim, and passed out copies of a sermon from J. Vernon McGee that I listened to last weekend with my wife. Really great teaching from the book of Romans on "living the Christian life." If you have an interest in hearing it and 45 minutes to do so, I highly recommend checking it out: The Success of a Failure
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    Swim Workouts
  18. After 1040 weeks out Week 9 back in the pool

    by , December 3rd, 2012 at 10:09 PM (After a long rest)
    After 20 years out i am finally feeling the water again. I started out at 6'5", 223lbs, 24.9 BMI and at the start of week 9 I am at 196lbs, 18.8 BMI.

    I really enjoyed todays workout especially the main set.

    Warm up

    400 free
    6x50 catchup drill

    Main set
    5x400 base pace(1:10) starting on 6mins descending 20 seconds per 400 with pull bouy and handle paddles. Held 1.07 pace the whole way.

    2nd Main set
    3x200 kick with flippers on 2.45
    10x50 free on 35
    8x50 free best stroke on 1 min easy

    200 warm down

    Total: 4400 yds


    Lat's and chest hurt pretty bad at the end of practice and I must admit it feels great to hurt in the pool again!!!!
    Tags: workouts
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    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -12/04/20122

    by , December 3rd, 2012 at 12:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 kick 4:30 4:30
    Three rounds. Round 1 intervals left, 2&3 right.

    8 X 125 IM 2:15
    #1: 50 fly 2: 50 back 3: 50 breast 4: 50 free, repeat.

    1 X 200 negative split 3:00
    3 X 50 build 1:00
    6 X 25 sprint :30 #6 on 1:00
    Freestyle, four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  20. 12.3.12 - Monday workout

    by , December 3rd, 2012 at 09:18 AM (Pete's swim blog)
    Swam w/ Danny, Roger, Dave, Dave, Dave and Aundrey. Skipped Saturday swim so I could coach a Lego tournament in Birmingham. The kids come up with some amazing stuff! We did well enough to qualify for state but we have our work cut out for us if we want to move on from there. With 2 days off, I was feeling pretty strong this morning. One of my better practices in a long time.

    SCY

    600 warm up

    4 x 200 - 3:00 Convert Free -> IM
    50 Easy

    5 x 200 - 3:00, 3:10, 3:20, 3:30, 3:40
    Convert IM -> IM Kick
    50 Easy

    4 Rounds of:
    * 50 Kick - 1:00 (I did 25 sdk w/ fins, 25 easy)
    * 50 Hard IM Order - 1:00
    * 50 Pull - 1:00
    50 Easy

    5 Rounds of:
    * 100 Kick - 1:40 (Made 1:25-1:27)
    * 50 Pull - 1:00 (Made :27-:30)

    2 x 25 Fly - :40 No breath
    2 x 25 Back - :30
    2 x 25 Br pullouts - :40 No breath
    2 x 25 Back - :30
    2 x 25 Free - :40 No breath
    2 x 25 Sprint - :30
    100 Easy fly

    400 IM - 6:00 (5:40)
    300 Pull - 4:30 (3:35)
    200 IM - 3:00 (2:40)
    100 Cool down


    (5300 Total)
    Categories
    Swim Workouts