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Swim Workouts

  1. Workout 01/15/13: morning

    by , January 15th, 2013 at 11:03 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk w/u

    Put on snorkel and do (:05 sr between all):
    400 FR with agility, 50 FR fast, 50 kick with board
    300 FR strong, 50 FR fast, 50 kick with board
    200 FR with agility, 50 FR fast, 50 kick with board
    100 FR strong, 50 FR fast, 50 kick with board

    4 x 25
    - evens skull
    - odds underwater SDK (rotate 90 degrees every 6 yds or so)

    4 x 50 stroke (Medley Relay order)
    50 ez and out
    (Solo/Rec/2150 yds/40 min)
    --------------------------------

    Nice to hop in the water this morning. It's been a long week at work after the pharmacy move, and relative lack of workflow. This weekend I established one, and also played bball on Sunday night with the guys (Preston stayed home to watch the Patriots game). Was going to swim last night, but had the opportunity to organize a last minute Bible study at my house with some of the guys and James, whose dad sometimes joins us at study and is home from Seminary in Louisville. Nice to get his perspective about some of the issues that seem to be coming up when us old folks get together.

    Had to wait a bit as the lifeguard called in sick and the Rec director was running late (plus she forgot her keys). It was a good thing, though, as we just huddled in front of the entrance and talked, those going to swim and those headed for the weight room, about upcoming weddings, family news, and the like. Then a nice swim.

    Updated January 15th, 2013 at 12:26 PM by rxleakem

    Categories
    Swim Workouts
  2. Legs, Legs, Legs

    by , January 15th, 2013 at 07:21 AM (Mixing it up this year)
    My back was severely locked up this morning, so much so that I was having a hard time even doing a flip turn let alone dolphin kicking off of it. Because of this I just pushed thru it with some nice easy kick sets anyway. With my shoulders being as bad as they have been it was a choice of which area I was going to train, I was there, ready to swim so no excuses.

    500 free every 4th lap drill
    500 free kick alt 100 easy/100 moderate

    8x25@:45 fly w/zoomers this was to loosen the back specifically
    200 fly skull drill w/zoomers & snorkle (this is the set my lower back finally loosened up on )
    200 free kick w/zoomers & snorkle
    200 fly kick w/zoomers on back
    200 breast kick
    200 free swim w/strapless paddles & snorkle maintain a 6 beat kick

    100 breast skull drill w/snorkle
    100 fast free kick w/snorkle
    300 free easy (on the last 100 of this I felt something pull on the right side of my neck, good thing I have the Compex stim for after workout)

    total 2700 yards
    Categories
    Swim Workouts
  3. Mon, Jan. 14, 2013 7:00-9:00pm

    by , January 15th, 2013 at 01:30 AM (Fast Food Makes for Fast Swimming!)
    Well, my body definitely knew that it had swum a whole lot of fast racing yesterday, and didn't fully cooperate with me in tonight's practice, but I still made it through okay. Luckily, John was already planning a "getting back into it" type of practice anyway since the kids were all off the entire weekend from practicing.

    Warmup:

    1000 Choice (did 150 Free/50 Back) 5 times thru
    (1000/1000)

    Eternal Kick Set:

    3 Rounds of
    • 300 Kick w/ fins @ 5:00 EZ
    • 200 Kick w/ fins @ 3:00 Build by 50s
    • 100 Kick w/ fins @ 1:20 Sprint

    I did the first round as written, SDK w/ short fins, but my legs were just aching and on the verge of kicking my ass to the curb, so I took them off for Rounds 2 and 3...doing:


    • Rounds 2 & 3
    • 250 Flutter w/ board @ 5:00
    • 150 Flutter w/ board @ 3:00
    • 100 Flutter w/ board @ 1:20 Sprint (went 1:26 & 1:27 on these - possibly my fastest times to date)

    (1600 of 1800/2600)

    10 x 100 Free Pull @ 1:45 Odds EZ, Evens Build, Breathe Every 3
    (cruised 1:10-12s)
    (1000/3600)

    200 Breast EZ, working on glides - did 1/2 length pullouts w/ 4-5 SPL afterward
    (200/3800)

    Main Set:

    16 x 50 @ 1:30 FAST (4 of each stroke) Work the walls/underwaters/all kicking
    These were fun. I had a great time racing a 13 year old girl in the next lane over on the backstroke and breaststroke ones.
    (800/4600)

    200 EZ Back, working on rotation/hip roll
    (200/4800)

    5 x 200 Free @ 3:00 Odds EZ, Evens Fast (<-- yeah! ok)
    went 2:25/2:20/2:25/2:12/2:30
    The 2nd one I just couldn't get going, and on the fourth one that was all I could muster and it hurt to get there. This is the part where it shows my body is old and can't recover like a kid can after a meet.
    (1000/5800)

    200 EZ and out

    -------------------------------
    6000 Yards
  4. Monday, January 14, 2013

    by , January 14th, 2013 at 09:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, diving well pool at 80, 100% water clarity.
    Sunny with humidity at 70%

    Warm Up
    200 FR DPS
    200 Kick Scull
    4x50 FR/fins on 1:30 desc 1-4; did 27-27-26-25
    3x50 FR on 1:15 desc 1-4; did 30-29-28-27

    *Set 1*
    T-30 FR Swim #1; did 2512yds
    200 DPS Backstroke

    T-30 FR Swim #2 w/paddles; did 2625yds
    200 BR Kick

    *Set 2*
    4(3x50 FR Kick on 1:00, 2x50 FR Strong on 1:15)

    1. 44, 45, 45, 29, 28
    2. 45, 45, 44, 28, 28
    3. 44, 43, 43, 28, 28
    4. 43, 44, 43, 28, 27


    Warm Down
    300 FR DPS

    Comments:
    Upon arrival I found out that FGCU LCM pool will remain as 2xSCY courses at least through college swim team season. It appears to be a very recent decision, schedules had already been printed with LCM pool lap swimming times for the entire Spring Semester. While I was looking forward to swimming LCM, I can certainly understand why the coaching staff chooses to practice SCY during the the SCY college season.

    Today I was in the diving well as the life guards were short staffed and wanted everyone in one pool. At least the water was not too hot.

    Set 1 - Did two T30 swims one straight FR and another one as FR with paddles. 2500 for 30 minutes is where I need to be and just barely made it. There is much I have to work on as I was coming up short and breathing early off the flip turns. But my stroke felt strong with a consistent EVF front end.

    Set 2 - This is the first time doing 50 FR kick at/under :45 in 20 years, and also did some more 50s FR under 30.
    Categories
    Swim Workouts
  5. Monday 1/14/13 (Saturday's 50 FR video included!)

    Monday 1/14

    PM only SCY

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel

    2x
    4x100 FR kick (I did side kick)
    RD1 @ 1:45
    RD2 @ 1:35
    4x75
    1 @ 1:15 FR drill
    1 @ 1:00 50 build/25 FAST
    4x200 @ 2:20 3 RED (averaged 2:07s)/1 BLUE (2:03, 2:02)

    8x50 @ :50 25 3/3/3 drill/25 perfect stroke w/ strapless paddles + snorkel

    15x100 @ 1:10
    2 AE holding :05 under interval (averaged 1:04s)
    1 FAST (:59, :59, :58, :59, 1:00)

    200 EZ

    Total: 6100

    Here is the 50 FR race from Saturday:

    Updated January 14th, 2013 at 09:48 PM by Calvin S

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/15/2013

    by , January 14th, 2013 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 2:10
    1 X 100 swim -

    10 X 150 free 2:15
    1-5: negative split
    6-10: third 50 fast

    5 X 200 IM or stroke 3:30

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  7. 01.14.12 - Monday workout

    by , January 14th, 2013 at 09:39 AM (Pete's swim blog)
    Felt good today after an entire weekend off. Saturday the Nat was closed because the coaches were at meets. My son had a Lego League competition (we won the project research category - our robot didn't fare so well though) so swimming was going to be tough anyway. Swam w/ Dave, Dave, Dave, Keith, Aundrey, Meredith, Roger and Danny.

    SCY

    600 Warm up

    6 x 50 - :45
    2:30 Rest
    16 x 100 - 1:15
    1 x 50 Sprint (:33)
    100 Easy
    Made this fairly easily leading my lane. Meredith beat up on me in the adjacent lane for the first 10 and then I started to out-pace her on the last 6. Did mostly 1:13s but started making 1:10s near the end.

    20 x 25 Kick - :30

    4 Round of:
    * 5 x 50 - 1:00
    * Odds hard stroke, IM Order by round
    * evens easy free
    100 Easy
    Made some :36s and :37s on the breaststroke

    200 IM Kick Timed (3:09) By far my best IM kick time. Really encouraging.
    100 Easy

    14 x 50 - 1:00
    * 1-7 25 underwater sdk w/ fins/25 easy
    * 8-10 2 underwater kicks back, side, front, side on each 25 w/ fins
    * 11-14 IM order, no fins

    100 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  8. Week 15 - a good start to the week

    by , January 14th, 2013 at 08:38 AM (After a long rest)
    I felt much better today. This was a long work out in about an hour and ten minutes.

    warm up

    400 free
    6x50 catchup on 45
    8x75 kick on 1.20
    8x75 free on 1min

    Main set

    4x200 pull with paddles on 2.40. This was too slow and I dropped to 2.15
    4x150 pull with paddles on 1.45
    4x100 pull with paddles on 1.10

    second set

    10x50 with flippers on 30

    100 easy
    1000 free holding 1.10 pace

    Total 5300

    I held 1.03-1.05 on the pull set and 1.07-1.08 on the 1000. The 50s with flippers was really tough and ended up being a touch and go set, holding 31-32s after I fell off the pace after#5.
    Categories
    Swim Workouts
  9. Recovery from meet

    by , January 14th, 2013 at 07:35 AM (Mixing it up this year)
    I learned that NyQuil makes it hard to swim fast the next day. I have been taking it for about a week since my sinuses started acting up. My 500 Free on Saturday was pathetic barely broke 7 minutes with a 6:59 and my 200 back was a 3:00 swim. Granted I have stayed away from back due to my elbow causing problems but with the addition of shoulder issues last week fly was hard too.

    My 100 back was a 1:24 not good either but I was ok with it. Before the 400 IM I felt like I wanted to throw up, my heart rate was still high up over 100 and I was just telling myself get thru the fly... I did and it actually was not that bad a swim. I was expecting a 7 minute swim but went 6:24 and I actually had something left in the tank to split a 1:21 on the free.

    time to resolve all these shoulder issues with my Compex unit and a good deep tissue massage.

    Today was an easy day of sorts and everything still hurts.

    500 free
    500 free kick w/zoomers every 4th lap fly kick

    5x200@3:15 free w/paddles & bouy descend to moderately fast went 3:01, 2:55, 2:52, 2:48, 2:43

    10x100@:15RI drills/kicks #1-5 w/zoomers & snorkle #6-10 w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  10. Sun, Jan. 13, 2013 Wenatchee Masters Meet Results

    by , January 13th, 2013 at 08:12 PM (Fast Food Makes for Fast Swimming!)
    So happy to finally have a meet right at home today! Every other meet is so far "out there" that it's nice to be able to swim right at home. Today was nice as well, because I had some very nice competition today from that guy who lives on the west side of the state: That Guy! It's not too far timewise, aside from the mountain passes which can be an adventure at times.

    1650 Free - 18:03.13 (masters best time, new LMSC record)
    I was feeling pretty good about this event beforehand, and I probably took it out a bit faster than I should have. For some reason the splits didn't get recorded on the official computer results in Meet Manager...not sure why, but being the Top Ten Recorder person for the LMSC, I have the hard copies of all the meet paperwork/deck computer timing tapes/etc., so I can actually look up my splits for BLOG purposes.
    For That Guy's info, I will place his splits next to mine, as he also had a very good neck and neck race with me.
    Dist. / James / T.G. / (Differtial me vs. him)
    100 - 59.53 / 1:01.13 (1.60)
    200 - 2:04.81 / 2:06.38 (1.57)
    300 - 3:10.39 / 3:11.39 (1.00)
    400 - 4:16.48 / 4:16.58 (0.10)
    500 - 5:22.92 / 5:22.29 (-0.63) <== "changing of the guard" here
    600 - 6:29.24 / 6:28.12 (-1.12)
    700 - 7:36.08 / 7:34.58 (-1.50)
    800 - 8:43.78 / 8:41.12 (-2.66)
    900 - 9:51.54 / 9:47.61 (-3.93)
    1000 - 10:58.89 / 10:54.89 (-4.00)
    1100 - 12:05.74 / 12:01.86 (-3.88)
    1200 - 13:11.78 / 13:08.91 (-2.87)
    1300 - 14:18.67 / 14:16.19 (-2.48)
    1400 - 15:24.32 / 15:22.89 (-1.43)
    1500 - 16:29.59 / 16:28.57 (-1.02)
    1600 - 17:33.97 / 17:33.97 (0.00) <== Exactly tied here with a 50 to go!
    1650 - 18:03.13 / 18:04.53 (1.40)

    Masters best times for both of us as well! My age group coach John was there taking splits for me, and encouraging me onward through the race. Around the 7/8/900 point of the race, I was hurting bad, and wanting to back off, but knew John would've needed a real good excuse if I did.
    It was good that I had kept relatively close to T.G., because having the rabbit out front can be encouraging when you want it to be. I was very happy with this swim, and I'm sure T.G. was as well, though he went to the gutter after the race for "just in case" reasons. I was very glad to have someone to swim this race with me today, and we pushed each other to just about the max. The rest of my day took a hit on performances, but it's all good.

    100 Free - 54.42
    Pretty much blah, but what do you expect after a killer mile?
    Note: I should probably retire from this event altogether.

    200 Back - 2:20.45
    Ditto

    Sprint Fun - Unsanctioned 25s:

    25 Fly - 11.83 - did it without a breath. (1st overall)
    25 Back - 14.02 - SDKing was good, then was almost to the end (2nd overall)
    25 Breast - 14.40 - I like this one. I had a completely different type of breaststroke on this one (1st overall)
    25 Free - 11.33 - OK I guess (2nd overall)

    These races basically consisted of the fast 25, hit the cooldown lane for a 25 back to the start end (wait for the reseeded chaos) and sprint another 25. Kind of a mini-workout in the middle of the meet.

    Had a final leg on a 400 Free Relay at this point - didn't give much effort and cruised a 1:01

    200 Free - 1:59.17
    This was just hard. Still feeling the effects of the 1650. T.G. was right with me on this one...kicking my butt (meaning that he's tougher than me)

    Swam the final leg on a 200 Free Relay, pretty much a cooldown swim

    500 Free (swam as Fly) - 6:08.08
    T.G. and myself both decided we would be worthless as far as putting together a "good" 500 Free race, so what the heck??

    Updated January 13th, 2013 at 08:30 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  11. Sunday 1/13/13

    Sunday 1/13

    PM only SCY

    600 swim
    8x100 @ 1:40 k/s/dr/bld 2 each stroke I.M. order

    3x
    3x200 @ 3:00 I.M.
    1- k/sw
    2- dr/sw
    3- swim
    4x100 RED HR
    RD1 @ 1:20
    RD2 @ 1:15
    RD3 @ 1:10

    4x50 @ 1:00 3/3/3 drill

    4x
    4x25 @ :30 STRK pull w/ buoy
    3x50 @ :50 STRK target 200 pace
    150 @ 2:15 FAST
    2x100 @ 1:45 AE
    Each round was stroke I.M. order, with the 150 always being 50/100 (so RD1 was 50 FL/100 BK, RD2 was 50 BK/100 BR) except for RD4 where the 150 was all FR. The 100s were always FR aerobic.

    18x25 w/ fins
    14 @ :40 kick FL hands at side
    4 @ :35 swim

    250 EZ

    Total: 7700
    Categories
    Swim Workouts
  12. Fri & Sat, Jan 11-12

    by , January 12th, 2013 at 11:10 PM (The FAF AFAP Digest)
    Friday:

    Had a senior moment. Drove to the pool and found that I had forgotten to pack my suit. I did make successfully it to ART for a shoulder tune up. Went to a HS meet later. The next meet is senior night for Teen Fort. Four years of HS swimming almost over. Will be sad.


    Saturday:

    Swim/SCY/Solo:

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

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

    4 x (25 AFAP back from the blocks + 75 EZ) @ 3:00 (12s)
    75 EZ

    32 x 25
    odds = free @ 100ish pace @ :30 (11s)
    evens = EZ @ :45
    -- 16 w/fins & agility paddles
    -- 16 w/fins, no paddles
    100 EZ

    1 x 100 AFAP breast w/fins
    -- 1:01 (28/31)
    -- taking it out this fast makes me think I may be still spinning my arms a bit in my 50
    200 EZ

    Total: 2900


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

    Note to self: don't bother with rec centers on weekends until after 4:00 until the summer. The life guard classes take virtually all the lanes. I am surprisingly somewhat tired after that workout. Recovery next week!

    Updated January 13th, 2013 at 10:42 AM by The Fortress

    Categories
    Swim Workouts
  13. Week 14 - Saturday surprise

    by , January 12th, 2013 at 06:02 PM (After a long rest)
    I went to the pool today with my daughter like I have been doing for the past few weeks. I choose one of Pat Brundages 4k workouts. My masts coach was on deck working with some of the quick young age group swimmers he has. Towards the end of my workout he called me over and asked me to jump in with the kids and do a quick set. One of the kids reminds me of myself at the same age; he is built like a twig but is going to be really good. He can hold 1.05 frees forever and is still a little kid from a build perspective. I actually go the same feeling I had when I worked out with the longhorn aquatics before Christmas where despite our age difference in the case today I felt honored to be in the same pool as these guys.

    Warm up
    400 - 100 free, 200 IM swum kick drill by 25, 100 free
    4x100 free on 1.30
    4x100 IM kick on 1.50
    6x50-#1 free, #2-#5 IM, #6 free

    Main set
    1x500 pull with paddles on 6min
    4x100 free on 1.30 hold 1.08(I held 1.05)
    1x300 pull with paddles on 3.30 hold 1.05 pace
    4x50 free on 1 min
    100AFAP - I went 57

    Cool down
    4x50on 45

    Kick set
    3x100 kick on 1.50
    At this point I got the call to swim with the age groupers who were at the end of a 50 set

    Age groupers swim

    3x50 on 40 free
    200 free on 2.30 - I went 2.05
    100 free on 1.20 - I went 1.02
    300 free on 3.30 - I went 3.10
    200 free on 2.30 - I went 2.05
    100 free on 1.20 - I went 1.02

    Total 4450


    I felt sluggish during my solo workout but as soon as I got in with the age groupers(who were right with me other than on the 300) I felt great. I guess my sluggishness must be in my head!

    Updated January 12th, 2013 at 06:09 PM by StewartACarroll

    Categories
    Swim Workouts
  14. Saturday 1/12/13

    Saturday 1/12

    AM only SCY

    OK. So sometimes I am guilty of telling a white lie or two. Like yesterday when I said I was taking a much needed break from exercise today. Well, after coaching a college meet this morning, Doug Martin showed up to do a timed 50 FR (since the touch pads and timing system was all set up), and asked me to provide some competition. As if I hadn't done enough 50 FRs from a dive in the past 12 hours!

    100 swim 50 FR smooth/50 FR focusing on FAST breakouts

    50 FR FAST from a dive (23.41)

    100 EZ

    Total: 250

    Doug went a swift 24.32 (not bad for someone on the cusp of being 60 years young!). There is a video floating around somewhere of the race. I will post it when I can find what happened to it. But now, seriously, I am taking the rest of the day off!
    Categories
    Swim Workouts
  15. Saturday, January 12, 2013

    by , January 12th, 2013 at 01:57 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny sky with humidity at 69%

    Warm Up
    200 yds FR
    4x25 on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    1000 FR Swim as;
    8x125 (50 steady, 50 strong, 25 fast)

    4x250 FR Kick w/board on 1:00 rest
    as 100 steady, 100 strong, 50 fast

    *Set 2*
    500 BR Kick, build 5x 1-4 by 25
    6x75 BR on :20 rest, build each 75 1-3 by 25

    *Set 3*
    1000 Fly as 5x200
    each 200 (100 DK, 100 DR/S by 25)
    Odd 25s steady, even 25s are FAST

    *Set 4*
    12x12.5 on :30
    as 4x12.5 of FR, BR, FLY

    Warm Down
    300 FR DPS

    Comments
    Endurance, Speed, Speedplay, FR-Fly-BR, Kicking

    Updated January 12th, 2013 at 02:50 PM by fdtotten

    Categories
    Swim Workouts
  16. Fri, Jan. 11, 2013 7:00-9:00pm

    by , January 12th, 2013 at 01:21 AM (Fast Food Makes for Fast Swimming!)
    Well, so much for taking it easy before the meet on Sunday. At least we don't have practice tomorrow, so I can get a chance to rest a little bit.


    Warmup:

    600 (25 Free, 25 V-Sit Scull, 25 Back, 25 V-Sit Scull)

    6 x 200 SDK on back w/ fins @ 3:00
    held 2:40ish on the first 5, then burned a 2:20 on the final one to race a 12 year old girl...she beat me by handlength or so.

    3 x 200 Free Pull @ 3:20 Desc. 1-3 (went 2:25, 2:15, 2:05)
    (2400/2400)

    Main Set:

    3 Rounds of 4 x 200 Max Rest
    • Round 1 - Choice Stroke - did Back (went 2:40, 2:35, 2:33, 2:31)
    • Round 2 - IM - Fly felt horrible, just cruised these 2:35 up to 2:38s
    • Round 3 - Free - definite cruise. 2:20s all the way through, just stretching out

    200 EZ
    (2600/5000)

    3 x 100 Free @ 1:20 (1:10s)
    3 x 100 Free @ 1:15 (1:10s)
    3 x 100 Free @ 1:10 (1:08s)
    (900/5900)

    Bucket Pulling relays
    Ended up going twice on each relay since we were one person short of having equal numbers for 3 relays.
    50 Yards of Fly w/ bucket, and 50 Yards of Free w/ bucket

    200 EZ

    -------------------------------
    6200 Yards


    Masters Meet at home this weekend. Can't get much better than that with all the traveling I usually do.

    For any forumite folks from the PNA who may be traveling over here for the meet on Sunday...we're averaging the low-mid 20s for high temps over here right now...it's a bit cold outside, but there isn't any local snow in the forecast.

    1650 Free
    100 Free
    200 Back
    25 Fly
    25 Back
    25 Breast
    25 Free
    200 Free
    500 Free
    plus I'm sure I'll be on a few of the relays as well...200 Free , 200 Medley, and 400 Free

    Should be a boatload of fun. It's gonna be a smallish meet too this year...about 45 folks. Usually our LMSC meets are closer to 60ish, but we still know how to drag the meet out for a little more rest.
  17. Friday 1/11/13

    Friday 1/11

    AM and PM SCY

    AM swim:

    500 swim (300 FR/200 I.M. drill)

    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S.

    Circuit (1x):

    5x50 @ 1:10 on power tower, 25 @ 100 tempo/25 EZ

    4x100 @ 1:30 pull w/ buoy + paddles + parachute RED HR

    3x (did FL/FR/BR by round)
    2x25 @ :25 FAST breakouts
    1x50 @ 1:10 FAST (27.1, 25.0, 31.8)

    10x25 @ :35 under H2O kick w/ fins

    After that we finished with:
    2x50 @ 1:15 swim w/ fins FAST
    (did 1 FL, 20.8, 1 FR, 21.1)

    100 EZ

    Total: 2300

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    8x125 @ 2:00 50 drill/50 build/25 FAST

    12x50
    2 @ :40
    1 @ :35

    8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST

    100 EZ

    11x (FL, BK, BR, FR, FL, BK, FR, BR, I.M., FR, BR...RDs 4, 7, and 10 the STRK HAD to be FR)
    50 @ :50 FAST FR from dive
    75 @ 1:10 FAST STRK from push
    75 @ 2:00 EZ

    The set as written was 10x, but we were given the option to "make up for" a bad round by doing an extra round. My second FL round was not so good so I did an extra set. Results:
    24.9/45.1
    25.7/52.0
    25.5/50.4
    25.9/41.6
    26.0/48.0 (was going second and ate massive wake off the first turn)
    26.1/52.0
    25.8/42.6
    25.5/50.0
    26.8/47.9
    25.5/42.0
    25.1/49.4

    100 EZ

    Total: 5200

    This was the first time in a long while where I can honestly say I left everything in the pool. I barely had the energy to exit the pool at the end of practice. It was encouraging that (a) I was able to feel like I was swimming at top speed while hurting from swimming/dryland this week and (b) that my top speed breaststroke feels like it is starting to take shape. Great news considering how only 4 weeks ago I had a strained groin (again). Taking a much needed rest from all forms of exercise tomorrow.
    Categories
    Swim Workouts
  18. Week 14 - rough Friday

    by , January 11th, 2013 at 07:54 PM (After a long rest)
    All around sluggishness today. I am still stiff from weights on Tuesday and have been fighting something all week. Today I just never felt good.

    Warm up
    400 free
    6x50 catchup and finger drag drill by 25
    2x500 on 6 min. First one swim, second breathing every 5 on odd and 7 on even
    6x100 kick on 1.40

    Main set

    3x(3x75 on 1.05, fast easy fast by 25, 2x50 on 1 min second length no breather from turn, 1x25 AFAP on 35)
    2x(4x25 under water with flippers on 30, 50 all out with flippers on 30). I went 23s on the 50s
    2x(75 AFAP from deck on 1 min, 2x50 on 35).

    Warm down

    100 easy

    Total 4100

    Despite feeling all around crappy I felt like we did some good quality sets today. My daughter competes on Sunday and we will go for a swim tomorrow so it should be a good weekend.

    Updated January 11th, 2013 at 08:13 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Friday, January 11, 2013

    by , January 11th, 2013 at 04:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 73, pool at 80, 100% water clarity.
    Sunny with humidity at 69%

    Warm Up
    200 FR DPS
    200 FR DPS w/paddles
    2(2x50 on 1:00, 100 on 2:00) FR Steady

    • Did 37-37-1:15-35-35-1:11


    *Set 1*
    2(8x50 Free on 1:00) desc 1-4,4-8 paddles/fins

    1. 32, 31, 31, 30, 32, 31, 30, 30
    2. 32, 31, 30, 29, 32, 30, 30, 29

    400 BK


    SCY @FGCU Diving Pool, temp 78/100% clear

    *Set 2*
    1x1000 FR as 100 Steady/100 Strong, desc 1-5

    • Splits: 1:07, 1:06, 1:06, 1:05, 1:05

    400 FR/D Kick

    *Set 3*
    10x50 FR on 1:00, Desc 1-5,6-10

    • 30, 29, 29, 28, 27, 30, 29, 28, 28, 27

    EZ 100 FR DPS

    *Set 4*
    2x500 FR on 2:00 rest, #1 steady, #2 strong, w/paddles/snorkel

    • 5:48, 5:36


    EZ 200 BR Kick

    *Set 5*
    8x100 Free Strong on 2:00 as
    1-4 paddles/fins, 5-8 no toys (EZ 50 btwn 4/5)

    • 1-4) 56, 56, 55, 54
    • 5-8) 1:00, 59, 58, 58


    Warm Down
    300 FR DPS

    Comments:
    It is a good thing I got there early, discovered the LCM pool empty with no holiday training teams, etc., so started the workout ASAP. After Set 1 as I finished a 400 BK recovery swim, I noticed the backstroke flags moving from what appears to be the wind, so when I almost hit my head on the next lap, I realized the staff was converting the pool to SCY for a meet this weekend.

    Set 1 - This was a double round of 8x50s within the effort range of 80-90% attempting "As Best Possible Stroke Technique", swimming as strong and smooth as possible. It is harder than expected, certainly does not feel as fluid as I would like, and is not where I want to be yet, but I am making progress.

    Set 2 - After getting kicked out of the LCM pool, the SCY diving pool felt small, and the water was cooler. The coach took my splits for the strong pace even 100s in the 1000 FR. These are good splits for me, but I swam the odd 100s pretty slow about 1:15-17/100.

    Set 3 - A good example of power and skill transference from fins/paddles swimming, at least in my case. About mid December, when I was doing only SCY, I was not under 30 for swimming FR 50s without fins. Today I was able to descend to 27. The dryland strength work where I have added 15 lbs to almost each stack setting and/or doubled some of the rounds has contributed greater power in the water. Also my kicking is getting stronger with more daily kicking.

    Set 4 - I have been working on swimming better with the snorkel along with paddles. Now that I can do the flip turn on a reliable basis with the snorkel, I tried doing the 500s that way. All went fairly well, and 5:36 is a good straight 500 for me even with paddles. The last 100 the snorkel began to tilt because my turns were sloppy, so there is still lots to improve on.

    Set 5 - By now I was seriously tired, the warp drive nearly depleted. But I really had to do this set, as both coach and I wanted to see how I would handle doing 100s with fins/paddles followed by swimming 100s without. The only way I could swim these 100s without falling apart was to swim a 50 smooth & steady and then try to negative swim the next 50 as strong as possible, where by the end I was just gasping for air, barely ready in time for the next one. I have to say the 56 - 54 range with fins/paddles was about 90% effort, and doing 1:00 to 58 without the toys was really more a 95-100% effort, but that's ok, still a breakthrough, because I am finally swimming freestyle 100s from a push off under a minute again for the first time in a very long time, at least 12 years or so.

    Updated January 11th, 2013 at 05:14 PM by fdtotten

    Categories
    Swim Workouts
  20. 01.11.13 - Friday workout

    by , January 11th, 2013 at 11:51 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Aundrey, Meredith and Danny. Everyone contributed ideas to each set.

    600 Warm up

    16 x 50 - 1:00 down no breath, back easy

    1200 Timed. I did open turns on the 250s trying to hold a 1:12 pace (keep clock on top). Went 2:55 on first one trying to chase Meredith. After that, it was 3:05, 3:05 and 3:05 for 12:10 at the 1000. Went 2:24 on the last 200 for a 14:34 total. That's a little under a 1:13 pace which isn't too bad considering I swam 1:11s in my last 1650 at a meet. I still could do better and chasing Meredith hurt badly. I prefer to start easy and build my speed.
    100 Easy

    10 x 100 - 2:00
    * Odds hard stroke (stared w/ fly, ended up doing IM 1:23, 1:19, 1:16, 1:14, 1:14)
    * Evens easy free
    50 Easy

    14 x 25 - Various stuff - breath control, sprint, etc.

    3 Rounds of:
    * 100 kick (no breaststroke)
    * 100 Backstroke
    * 100 kick (no breaststroke)

    6 x 50 Kick w/ Fins - 1:00

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts