View RSS Feed

Swim Workouts

  1. 12.19.12 - Wednesday workout

    by , December 19th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Ray and Danny. Longer workout today. Eventually got to me at the end. Lots of cramping .

    SCY

    700 Warm up

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (I did fly)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (I did fly)
    200 IM - 3:00 (2:45)
    50 Easy

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (I did back)
    200 IM - 3:00 (2:42)
    300 Free - 4:00 (3:40)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (I did back)
    200 IM - 3:00 (2:42)
    300 Free - 4:00 (3:40)
    ~2:00 break
    400 Free - 5:00 (4:48)
    100 Easy

    10 x 50 Kick /w fins - 1:00
    * 1-5, 9, 10: Underwater SDK down/ easy back
    * 6-8: Easy (working out cramps in my left foot and right calf)

    5 x 100 - 1:30 Convert free -> back

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  2. Tuesday 12/18/12

    Tuesday 12/18

    AM Crossfit and PM SCY

    Crossfit:

    Circuit @ :20 on/:10 off 2x

    push-ups
    double-unders
    step-ups (fast)
    sit-ups

    WOD (workout of the day):

    5x (for time)
    10 cleans @ 75 lbs
    1 rope climb

    Results: 9:24

    PM swim:

    600 swim 4/6/2 turns
    400 I.M. k/sw/dr/bld

    12x50 @ 1:00
    1- 25 under H2O/25 fast kick
    1- drill
    1- build

    Total: 1600

    My shoulder was feeling sore and I am fighting off some sort of upper respiratory infection so I called it a day early.
    Categories
    Swim Workouts
  3. Tues, Dec. 18, 2012 4:30-6:00pm

    by , December 18th, 2012 at 10:51 PM (Fast Food Makes for Fast Swimming!)
    Late start today after having a team meeting (coach talk ) & small awards ceremony for the kids who went to the Wash. Sr. State meet last weekend.


    Warmup:
    600 (25 Free/25 V-Sit Scull)

    16 x 25 SDK underwater @ 1:00
    (1000/1000)

    Main Set:

    100 IM @ 1:40 (Moderate)
    100 Back @ 1:40 (Fast) ~1:14
    100 Breast @ 1:50 (EZ)
    100 Fly @ 2:20 (Moderate)
    200 IM @ 3:30 (Fast) 2:25
    200 Back @ 3:30 (Moderate) 2:35
    200 Breast** @ 4:00 (Fast)
    200 Fly Drill/Swim by 50s @ 5:00 (Moderate)
    300 IM** @ 5:30 (Moderate) 3:55
    300 Back @ 5:30 (Fast) 3:43
    300 Breast** @ 6:00 (Moderate)
    300 Fly Drill/Drill/FAST by 50s @ 6:00
    (2400/3400)

    **All these swims w/ breast were done with dolphin kick legs. My groin injury was nagging me a little after the fast 200 IM. I guess I need to wait a bit more before pushing it too much.

    4 x 25 Sprint Free @ 1:00

    300 EZ swim

    ------------------------
    3800 Yards


    It was a good little workout. Not as bad as it looked when John was first writing it up on the board. Wonder what's coming for tomorrow though? He is having the H.S. boys take tomorrow night off though, since their H.S. coach has been killing them pretty good in the mornings. They're pretty wiped out already.
    The last two days main sets for them were 12x500s, and today's Build a 400 IM set...always a classic. 25 Fly/375 Free, 50 Fly/350 Free...
    I'm glad I only get to hear about the sets.
  4. Workout 12/18/12: am and pm

    by , December 18th, 2012 at 09:39 PM (Maple Syrup with a Side of Chlorine)
    This morning I hopped into a pool with 25% visibility and a roasting 86 degrees. Twice a year the chlorine element goes crazy, somehow causing the heater to malfunction and thereby causing cloudy bath water to swim through. Oh well ...

    200 FR/200 BK/200 IM drill

    50 kick/100 FR hard
    100 kick/200 FR hard
    50 kick/100 FR hard
    (bases: kick = 2:00, swim = 1:30/hundred)

    4 x 50 back quarter's strong

    200 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ----------------------------
    It was hot, and I was not altogether motivated. The Rec may be closed over the next two days as they fix the issue. What'ch going do?


    - In the afternoon I watched some of the high school meet. Heard afterwards that both the girls and boys won, but it was closer than they would have liked. The boys were decided in the last event, 4x50 FR relay. Our winning team was deeked for false start, their second place team was deeked for a swimmer not exiting the pool (was still in water after the next dude touched at the 50), so our B team, that finished third, actually won the event and the meet!



    Back for the Masters workout tonight:

    -500 choice warmup (did 600, with snorkel and agility paddles)

    - 1 x 200 FR on 3:30 (did 250 with snorkel)
    - 4 x 50 kick on 1:15
    - 4 x 50 pull on 1:00

    - 100 Non-free loosen

    Speed play mountain:
    - 1 x 25 AFAP
    - 1 x 50 EZ
    - 1 x 50 AFAP
    - 2 x 50 EZ
    - 1 x 75 AFAP
    - 3 x 50 EZ
    - 1 x 100 FAST (did IM: 1:07.6)
    - 4 x 50 EZ (and out)
    (Masters/Rec/2100 yds/55 min)
    -------------------------

    Our team plan is in taper mode, but only Greg was present tonight to endure the torture. The pool was considerably cooler (I think around 84) and visibility improved (I'd say around 70%). Had fun with the speed set, which I believe was from the Fortress' HIT workouts. I did it leading up to the BU meet, and really felt it was beneficial.

    Now, time for some
    Categories
    Swim Workouts
  5. Mon & Tues, Dec. 17-18

    by , December 18th, 2012 at 04:17 PM (The FAF AFAP Digest)
    Monday:

    EZ 1600 recovery, basically an off day.


    Tuesday:

    Swim @ Oar Marr
    :

    Met up with Speedo, who is becoming entranced with running. I recognize the signs having experienced them myself!

    Warm up:

    800 various
    6 x 50 caterpillar fly drills
    12 x 25 shooters @ :40
    100 scull
    300 social kick w/Speedo who was having calf issue (damn that running! hee hee)

    Main sets:

    Speedo opted for 200 IMs. Really? That was highly unappealing. I didn't feel like doing anything too hard, so focused on raw speed.

    10 x 25 burst kick + cruise @ 1:00
    50 EZ

    10 x 25 burst fast hands drill + cruise @ 1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) w/fins @ 3:00
    -- 5 free (10 highs), 5 breast (13 lows)
    50 EZ

    8 x 50 w/small paddles @ 1:15
    odds = torque drill
    evens = breast dolphin

    150 EZ

    Total: 4050


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

    I hadn't seen Speedo in a couple weeks, so it was good to meet up. I'm feeling somewhat unmotivated, which is fairly typical for me in the period between NE Champs and Xmas. Still, I felt like I got in a solid speed workout. Wanted to use my parachute, but Teen Fort has made off with it. I'm getting her her own for xmas!
    Categories
    Swim Workouts
  6. Tue Dec, 18th, 2012 + a double

    by , December 18th, 2012 at 04:03 PM (Ande's Swimming Blog)
    Tue Dec, 18th, 2012

    Forgive me friends it's been 8 days since my last blog
    I swam Mon, Fri, Thu, Wed
    did not swim Sat or Sun

    Whitney coached
    6:30 - 8:00 dove around 6:35
    SCY UT Swim Center diving well
    Swam with Paul
    beside Jim, Chris, Mike and Todd


    Warm up
    went around 800

    Main Set

    40 x 50 on 1:00
    each round has 10 followed by 100 easy
    BEST AVE
    1) 25 FL 25 BK
    2) 25 BK 25 BR
    3) 25 BR 25 FR
    4) 50 FR

    then I came back at noon for more fun and held faster times than this morning.
    Swam with Dale,
    beside Keith & Stacy


    Next Meets:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  7. 12.18.12 - Tuesday workout

    by , December 18th, 2012 at 02:32 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith and Brian. I think we are going to go with 1-2 high intensity workouts a week. That's going to put an end to my quest for 800 miles on the year but I'd rather have a fast 200 in Feb. than 800 miles total. Here's our interpretation of Fortress' 2nd workout from week 49:

    SCY

    600 Warm up

    2 x (4 x 50) @ 1:00
    1-4 = 25 drill + 25 build
    5-8 = descend to 200 pace
    50 EZ

    4 x 50 torque drill w/paddles @ 1:15/1:30/1:45
    50 EZ

    Main sets:

    2 x (4 x 50 w/fins) @ 1:00
    1 = 25 shooter + 25 smooth
    2 = 12.5-15m power SDK + fast turn + smooth
    3 = 12.5 burst SDK + cruise
    4 = 25 fast @ 100 pace + :5 rest + 25 smooth

    100 EZ

    2 rounds of (1 fly, 1 free):
    * 1 x 75 AFAP, break :10 @ each 25
    * 175 EZ
    * 1 x 50 AFAP
    * 150 EZ
    * 1 x 25 AFAP
    * 75 EZ
    master minutes
    On the 175 EZs, I caught myself slowly increasing the pace as I was craving something over 200 yards.

    1 x 25 fast @ 100 pace + :15 rest
    75, each length SDK as far as possible + easy swim to wall after surface
    1 x 50 fast @ 100 pace + :15 rest + :15 AFAP VK <- we think this means vertical kick
    150 EZ -> Since we ended up in the shallow end, vertical kick didn't make much sense. So, we split up the 150 EZ like this: 25 EZ + :15 rest + :15 AFAP VK + 125 EZ
    1 x 75 fast @ 100 pace, break :10 @ each 25 + :30 rest
    175 smooth free, 2-3 breaths per length if possible
    masters minutes

    200 EZ

    (3650 Total)
    Categories
    Swim Workouts
  8. Tuesday, December 18, 2012

    by , December 18th, 2012 at 01:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 74, pool at 78, 100% water clarity.
    Sunny with humidity at 68%

    Warm up
    1000 FR

    *Set 1*
    3x500 on 1:00 rest as
    50K/50S per 500, 1 each; BR,BK,FLY

    *Set 2*
    3x400 IM on 1:00 rest - desc effort 1-3

    *Set 3*
    10x100 SDK/fins on 1:50
    • 1-5 were 1:32-1:30
    • 6-10 were 1:31-1:24


    *Set 4*
    5x150 on 2:30 RI 5x100 on 1:45, desc 1-5 each round
    FR Pull w/Paddles, tube, bouy
    • 150s did 2:00, 2:00, 1:58, 1:57, 1:56
    • 100s did 1:19, 1:17, 1:16, 1:16, 1:15


    Warm down:
    200 EZ FR/BK Swim

    Comments:
    LCM pool was much better today as in very clear and cooler. Some other lap swimmers did the toe dip test, and then choose the diving well instead, being warmer, but I was happy. My friend Joel is visiting again from LA, but he has been out of the water recently due to skin mole removal, so today was his first day back in the water.

    • Set 1 - still getting used to LCM, as when swimming/kicking on back, there is a lot more sky between the flags.
    • Set 2 - the LCM 400 IM is totally different than the scy 400 IM, feels like I am starting all over again.
    • Set 3 - I sandbagged up to the last four 100s, as Joel has these surf fins, and even out of shape can zip by me on a good effort.
    • Set 4 - It is always a challenge for me to get a fast tempo doing LCM pull w/Paddles, bouy, tube. For that reason I may do regular swimming with paddles, over the pulling, for straight swims over 200s+, but still do FR pulling with paddles in 50s/100s with more rest.

    After a weekend of rest, I did drylands last night doing three rounds of my combination strength/core circuit, up from two rounds/4 times weekly, with the goal of being at 4 rounds/4 times weekly by January. As usual, my swimming takes a modest hit from the dryland work, but when doing LCM and the one hour + straights swims, the dryland strength really contributes towards much better performance, stamina, and enjoyment of training, along with a greater sense of overall wellness.

    Updated December 18th, 2012 at 01:46 PM by fdtotten

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -12/19/20122

    by , December 18th, 2012 at 12:17 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
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:40
    6 X 25 sprint :40
    1 X 100 2:00
    8 X 25 sprint :45
    1 X 100 easy

    8 X 50 kick 1:05
    1 X 100 swim

    4 X 250 3:30
    1&2: negative split
    3&4: 150 cruise/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  10. Week 11 - Visiting UT(Day1)

    by , December 18th, 2012 at 11:07 AM (After a long rest)
    I had a great workout this morning. I am vsiting Austin with work and arranged to train with UT masters. The program at UT is incredible, really nice guys and gals, great coach and of course unbelievable facility. Of course I show up on a stroke day, so lots of non typical stuff for me, like an all out 100 breast. Overall I really enjoyed the workout and such an inspiring group.

    Warm up
    400(75 free, 25 fly)
    400(75 pull, 25 back)
    400(75 free, 25 breast)

    Main set
    10x50 25 fly, 25 back best average on 1min
    100 easy
    10x50 25 back, 25 breast best average on 1min
    100 easy
    10x50 25 breast, 25 free best average on 1min
    100 easy
    10x50 free best average on 1min
    100 easy

    Warm down
    300 easy

    Total 4050

    After the first 10x50 fly back, Whitney asked each of us(4 per lane) to pick a stroke, after each 100 easy the person whose stroke came up(IM order) went all out from the deck(except back of course). As the guest I went last on picking and was given free(which was great). All went to plan until just before the breast free set the breaststroker got out of the pool; so I ended up doing the breast 100 all out. When you see my breaststroke its obvious I am not a breast swimmer. I went about 1.18 which I was quite pleased with. I was given some really good advice by one of my lane mates about lacking a glide between my kick and pull. On the free 100 portion myself and Paul did 50 each and came in on 54. One of the younger guys went 48 from a push and was hardly breathing at the end(quite amazing).

    My right shoulder is a little tight right now which I think came from my breast, since it hurts in a different spot than usual, but overall I felt good today. After seeing the guys and girls of all ages at UT masters and the quality of the swimming I am really inspired to continue this journey. Its always great when you are in the pool with national and world champions. I am really looking forward to going tomorrow when they apparently will be increasing yardage!
    Categories
    Swim Workouts
  11. Mon, Dec. 17, 2012 4:00-6:00pm

    by , December 17th, 2012 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Christmas break for the school kids for a couple weeks, so they've moved the practice time to an earlier time slot for a couple weeks. While it is nicer to swim earlier in the day, it's almost right after work for me, and kinda throws a wrench in the system for my normal plans that I've been running for the past few months.

    The kids are doing doubles this week, so they're a little more tired than usual. The high school boys are doing the H.S. practice in the morning, and the club practice in the afternoon. They had "fun" this morning I guess with a 12 x 500s desc. set. Sounds neat for KNelson to do, but not me!


    Warmup:

    600 (25 Free, 25 V-sit Scull, 25 Breast, 25 Front Scull)
    (600/600)

    Getting right to it:
    4 Rounds of:
    • 200 IM @ 3:30 (Desc. by rounds) went 2:40/2:35/2:29/2:23
    • 50 Fly Sprint @ 1:00
    • 100 Free EZ @ 2:00 (held 1:07ish "EZ")
    • 50 Fly Sprint @ 1:00
    • 2 x 25 Free Sprint w/ overkick @ 1:00
    (1800/2400)

    Kick Set:
    6 x 150 SDK w/ fins @ 2:30 (Desc. 1-3)
    6 x 100 SDK w/ fins @ 1:40 (Desc. 1-3)
    6 x 50 SDK w/ fins @ :45 (Desc. 1-3)
    I honestly could've done without this whole set
    (1800/4200)

    4 Rounds of:
    • 200 Free @ 3:00 (Desc. by rounds) went 2:15/2:12/2:10/2:04
    • 50 Back Sprint @ 1:00
    • 100 Breast EZ @ 2:30
    • 50 Back Sprint @ 1:00
    • 2 x 25 Free Sprint @ 1:00
    (1800/6000)

    Time for 100 EZ and out

    -----------------------
    6100 Yards of pure fun
  12. Week 11 - Distance

    by , December 17th, 2012 at 05:59 PM (After a long rest)
    I was sore at the beginning of the workout and even more sore at the end.

    Warm up
    400 Free
    6x50 Drill
    4x100 kick on 1.50

    Main set
    4x(200,150,100,50) free pull with paddles, 200 on 2.45, 150 on 1.45, 100 on 1.15, 50 on 35

    100 easy

    Main Set 2
    5x100, 50 drill 50 free on 1.40
    12x50(3 on 35, 2 on 45, 3 on 35, 2 on 40, 2 on 30). Hurt bad on the 2 on 30. I did 30,30

    Warm Down
    200 easy

    Total 4500

    Later today I am heading to Austin for work and have arranged to train with UT masters tomorrow and wednesday. I am really looking forward to a tuesday workout. I just hope my chest muscles stop hurting. I dont feel like my shoulders injured but the tris and pecks are really sore from a lot of hand paddle work.
    Categories
    Swim Workouts
  13. Monday, December 17, 2012

    by , December 17th, 2012 at 03:37 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 76, pool at 81, 97% water clarity.
    Sunny with humidity at 68%

    Warm up
    100 FR

    *Set 1*
    1 Hour 30 min FR
    As a continuous swim

    Warm down:
    200 EZ FR/BK Swim

    Comments:
    Swam it strong all the way with an occasional smooth lap as active recovery. Intended to go two hours, but at 90 minutes, my lower back was slightly sore, the water was hot, and then the pool was empty. In most cases, being the only swimmer makes no difference, but when not going against the clock, then chasing down (or sometimes not being lapped by) unsuspecting lap swimmers scattered among the lanes is one of the challenges that makes the time go by faster. It doesn't matter how fast or slow they are moving, and particularly in LCM, there are always ways to make it interesting.

    Updated December 17th, 2012 at 05:10 PM by fdtotten

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -12/18/20122

    by , December 17th, 2012 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    6 X 100 2:00 1:45
    2 X 100 KICK 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 150 2:45
    Swim or pull.
    Last 50 fast on swims 5-8.

    2 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Three rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  15. 12.17.12 - Monday workout

    by , December 17th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Aundrey, Danny, Ray and Keith. Woke up this morning and it felt like something was wrong. I convinced myself everything was fine and tried to go back to sleep. Just to be sure, I checked the time on my phone... it was off. Checked the clock in the kitchen and it was 5 minutes before practice started. So, I rushed out of the house and got there 15 minutes late. Got there somewhere in the middle of the first set:

    50 free
    4 x 100 - 1:30 Convert free to IM
    3 x 100 IM - 1:30
    50 Easy

    5 x 100 Fly - 2:00 (1:28->1:24)
    4 x 25 - :30 Catch-up drill
    4 x 25 hard kick - :40
    50 Easy

    5 x 100 Back - 2:00 (1:30->1:21)
    4 x 25 - :30 Catch-up drill
    4 x 25 hard kick - :40
    50 Easy

    200 Timed free - 4:00 (2:10)
    200 Timed Kick - 4:00 (Br - 2:55)

    ?? Minutes of:
    * 50 Easy fly
    * 50 Easy Br w/ 2 pull outs
    We ended up doing about 400 yards of this

    8 x 50 Kick w/ fins - 1:00 (Shooters down, easy back)
    Tried to get a higher amplitude on my SDK to experiment. Felt easier but slower.

    500 Backstroke pull (6:50)

    4 x 100 - 1:30
    * Odds IM, Evens Free

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  16. Sunday 12/16/12

    Sunday 12/16

    AM only SCY

    After scratching Saturday with the groin injury and resting all day, I was called in for relay duty this morning for the final session of the Chesapeake Pro-Am

    400 swim long and EZ
    4x100 @ :10 rest k/sw/dr/bld

    4x25 @ :10 rest V.S.

    200 EZ

    3rd leg of 200 Freestyle Relay
    1:29.85 (23.15)

    Not a bad split considering I couldn't dolphin kick very fast off the walls.
    Categories
    Swim Workouts
  17. Saturday with my son

    by , December 16th, 2012 at 03:43 PM (After a long rest)
    My son is not a swimmer but he decided(much to my surprise and my joy) that he was going to come to the pool with me this afternoon. This was a public session as opposed to the masters workout. He played on the diving boards while I swam. I honestly think he was trying to make waves to see how I reacted which was fine by me. He had lots of fun and at the end of the day that's all that matters.

    Warm up
    400 free
    6x50 free drill
    5x100 kick on 1.50

    Main set
    10x100 free with paddles and pull bouy on 1.20. I held between 1.08 and 1.03. Not intentionally I picked up the pace when the guy I was sharing the lane with got out. Felt good.

    Warm down
    100 easy
    2x25 under water
    100 easy

    My chest felt like jelo midway through my warm down, I guess I went harder on the main pull set than I thought. My intent was to have a fairly leisurely workout which this obviously was.

    My son and I hung out for a while after the swim. We went in the hot tub and checked out the weight room, which he is anxious to use(he has one year fil he is technically old enough). We then went and grabbed a coffee together at starbucks and had a great time.
    Categories
    Swim Workouts
  18. Sat & Sun, Dec. 15-16

    by , December 16th, 2012 at 11:48 AM (The FAF AFAP Digest)
    Sat Drylands:

    RC exercises, 15 min
    leg abductors, 100 x 1 x 8, 110 x 2 x 8
    good mornings, 65 x 3 x 8
    explosive leg press, 190 x 3 x 12
    super pullover, 70 x 3 x 20
    captains chair leg raises, 3 x 20
    cable twist w/yoga ball, 40 x 1 x 15 each side
    altitude drops, 10
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 100


    Sun Swim/SCY @ Mason:

    Warm up:

    1500 of various swim/kick/drill/pull
    I did 1300 since I'm a pokey warm upper

    Main Sets:

    3 x 150 moderate kick @ 3:00
    2 x 25 AFAP kick @ :45
    -- I did the first 150 moderate and cruised the other two.
    -- went 14s on the six 25 backstroke kicks from a push
    100 EZ

    9 x 150 @ 2:40
    2 IM (drop a stroke) + one choice
    -- tried to swim smooth on the IMs, just cruised the choice by doing flutter kick w/board & fins
    50 EZ

    3 x 75 @ 2:00
    25 drill
    25 AFAP, rest :5
    25 scull
    -- got calf cramps on the 25s; knew I would after the aerobic set
    175 EZ

    Total: 3800


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

    Got up and went to the Mason practice with Teen Fort this am. 9 x 150? Ouch. My body is not remotely accustomed to that. Jeff Roddin is insane if he thinks I'll ever do 200 IM! Never! I only made it through the set by completely cruising every third one. Now I'm ready for a nap. But, no, I must write my HIT workouts and attend to holiday matters.

    Updated December 16th, 2012 at 08:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Sat, Dec. 15, 2012 11:00am -12:40pm at the YMCA

    by , December 15th, 2012 at 05:01 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    (200 Free, 100 Kick w/ board, 200 Free Pull) x2
    (1000/1000)

    2 Rounds of 10 x 50
    • 1st Round (odds free, evens fly) 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40 right into
    • 2nd Round (all Free) 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40, 2 @ :35
    (1000/2000)

    Main Set - My Awesome Distance Set
    I've always loved 300s for training distance...it's long enough for long swimming, but short enough that you can put near max effort into each swim and not totally kill yourself when needed.

    8 x 300 Free @ Desc. Interval:
    • Start @ 4:30, then drop :10 off interval on each successive rep
    • Final 300 is @ 3:20 - make it!
    • I averaged about 3:30s for the majority of these, on #7 (3:30 interval) I dropped down to a 3:26, and on #8 I came in right at 3:20.
    • It's tough (at least for me) to keep cranking it out after that long of a continuous set, but it makes you feel good afterward.
    100 EZ
    (2500/4500)

    4 x 75 @ 1:15 Free active cool down
    The guys next to me were doing some insane amount of 75s like they always do, and happened to have 4 left, so I joined them.
    (300/4800)

    20 x 25 @ :30 Odds Fly, Evens Free - just cruise them
    (500)

    ---------------------------
    5300 Yards
    I'm happy with this effort, especially for solo in the YMCA lap lanes.
  20. 12.15.12 - Saturday workout

    by , December 15th, 2012 at 04:03 PM (Pete's swim blog)
    Swam at HSA w/ lots of others. HSA had their annual Christmas breakfast afterwards. We were surprised to see Brook show up after his bike accident. He is doing really well for having a hip and wrist broken 4 weeks ago. Matt coached.

    SCY

    400 Warm up

    4 x 100 Kick/Drill
    8 x 25 - :30 (Odds build, evens fast)

    2 rounds of:
    * 4 x 100 - 1:25
    * 3 x 100 - 1:20
    * 2 x 100 - 1:15
    * 1 x 100 - 1:10
    I should be able to do these faster but after giving blood yesterday, it wasn't going to happen.

    3 rounds of:
    * 4 x 50 Kick IM Order
    * 200 IM (Descend by round - 2:45, 2:40, 2:35)

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts