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Swim Workouts

  1. Wednesday, August 21, 2013 11:30-12:30pm

    by , August 21st, 2013 at 04:35 PM (Fast Food Makes for Fast Swimming!)
    Lap swim at the Y pool. Not too crowded with the 4 lap lanes, I made lap swimmer #8, so every lane was sharing. Just hoping that the next one didn't want to swim with my lane.


    500 Free
    500 Flutter Kick w/ board
    500 Free Pull

    10 x 50 SDK on back w/ short fins @ :55

    100 EZ

    Fun Set:
    12 x 100 Free @ Desc. 'round the clock
    1 @ 2:00, 1 @ 1:55, 1 @ 1:50, ... ... ... 1 @ 1:15, 1 @ 1:10, 1 @ 1:05
    They were all pretty easy swims, averaging under a 1:15 pace, until I got to the 1:20 interval. Then I began picking it up a bit. The last 3 I went 1:10, 1:08, 1:05. Tough, but satisfying for me.

    200 EZ

    3500 Yards

    I'll be leaving for Oregon for the Gil Young LCM meet either Thursday afternoon or Friday morning, that will just have to see. I have the 1500 Free on Friday, 800 Free, 100 Free, and 200 IM on Saturday, and the 50 Fly, 200 Free on Sunday.
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/22/2013

    by , August 21st, 2013 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:50 1:40
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:40
    3 on 1:30
    3 on 1:25
    #10 is easy

    8 X 200
    odd: IM on 4:00
    even: Free on 3:20

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Tuesday 8/20/13

    Tuesday 8/20

    PM only LCM

    400 swim w/ fins + paddles + snorkel
    8x25 @ :35 FR drill
    3x100 @ 1:20 N.S.

    8x50 @ :45 25 under H2O kick/25 smooth swim w/ fins
    100 EZ

    4x (RD1: FL, RD2: BK, RD3/4: FR)
    50 @ :50 build
    2x25 @ :30 EZ/FAST
    4x25 @ :40 FAST
    2x75 @ 1:20 EZ/FAST

    300 EZ

    Total: 4000
    Swim Workouts
  4. Week 47 - Wednesday

    by , August 21st, 2013 at 09:10 AM (After a long rest)
    I woke up feeling good this morning. The pool did not feel as cold as yesterday and I felt good during the warmup.

    Warm up
    200 swim
    200 kick
    200 pull

    Main set
    8x50 butterfly kick on 45
    3x100 IM,Back,IM on 1.30
    8x50 back,breast by 25 on 50
    3x100 IM,Free,IM on 1.25
    8x50 breast,free on 50
    16x50 swum as 2x(4x50 fly, breast, 4x50 back, free)
    16x25 no breather on 30

    warm down
    100 swim
    100 kick
    100 drill

    Total 3900scm
    Swim Workouts
  5. a good old distance set while the pool is cold

    by , August 21st, 2013 at 07:28 AM (Mixing it up this year)
    Today I did a classic set I love to do for distance. I am definitely not as fast as I used to be but then again I am getting older. Still this was a good day to do it since the pool was so cold (78).

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy
    #1-5@1:30 held 1:25's
    #6-9@1:30 held 1:23's
    #10-12@1:25 held 1:20's
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19 the only one I missed but this is normal

    200 free EZ
    300 free kick w/zoomers
    600 free EZ maintain 6 beat kick w/snorkle

    Total 3600 yards
    Swim Workouts
  6. Tuesday, August 20, 2013 5:30-6:15pm

    by , August 20th, 2013 at 10:48 PM (Fast Food Makes for Fast Swimming!)
    Well, I'm officially "unemployed", or we'll call it "between jobs" for the rest of the week. I finished my last day of work with my former employer, though I'm being paid my vacation time for the remainder of the week, and then will begin my new job with Tree Top as a mechanic next Monday. A few days to rest and relax at least. Plus a swim meet weekend down in Portland as well. Why not, right??

    My swim tonight, got it rushed in so I could make it back and watch most of my son's soccer practice.


    300 Free
    200 Flutter Kick w/ board
    500 Free Pull

    10 x 100 Free @ 1:20 (held them around 1:12s, probably could've gone like this for a while)

    w/ short fins:
    200 SDK on back EZ @ 3:30 (went 3:10)
    150 SDK on back cruise @ 2:30 (went 2:00)
    100 SDK on back up tempo @ 1:30 (went 1:13)
    50 SDK on back FAST - try for @ :30 (went :31)

    100 EZ - my legs were a bit tingley at this point...

    2 x 150 Free Pull @ 2:00 (1:45/1:48)
    1 x 100 Free Pull and out

    3000 Yards in ~45 minutes
  7. Aug 19-20

    by , August 20th, 2013 at 04:43 PM (The FAF AFAP Digest)

    RC ex, 10 min
    spin, 60 min

    Tuesday: Swim/SCY/Solo @ Lebo Pool

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40-:45
    75 EZ

    Main sets:

    8 x 25 burst DK + cruise @ 1:00
    50 EZ
    8 x 25 burst fast hands + cruise @ 1:00
    100 EZ

    6 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    5 x through:
    50 @ 200 pace @ 1:00
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    50 EZ

    8 x 50 smooth DPS free w/paddles @ 1:00
    75 EZ

    Total: 3500


    Braved the waves and cold pool temps to swim at the Lebo pool. There is a pace clock there, but very far from the lap lanes. I roughly got my times. I was going to hop on the bike again, but, whoa, I am tired from that swim. I guess 11 x 50 @ 100 pace is nothing to sneeze at in my current state of swimming fitness. I hate swimming outside in shallow pools, but that is really all that is on the menu this week. I'm flying to CA with Teen Fort this week and then I'm hoping to get back to some kind of regular schedule. Looking at my flog from August 2012, I really didn't do much swimming either until the last week.

    Updated August 20th, 2013 at 05:05 PM by The Fortress

    Swim Workouts , Spinning
  8. Week 47 - Tuesday

    by , August 20th, 2013 at 03:23 PM (After a long rest)
    I woke early this morning and headed to the pool at around 4.30am. The 5am start cam equickly and the water temperature felt cold. It took me the whole warmup to get to the point of the water not feeling painfully cold, but once I warmed up I enjoyed the workout. I did not feel particularly good today but I was glad I made the workout.

    100 swim, kick, drill, pull, swim
    8x50 fly, back by 25, odds kick, evens 1 arm drill rest 15
    200 IM
    8x50 back, breast by 25 odds pull, evens fist drill rest 15
    200 IM
    8x50 breast, free by 25 odds 3-2-1, catchup, evens fast rest 15
    2x400 IM on 7 mins
    100 swim, kick, drill, pull, swim

    Total 3400 SCM

    The only really quick swims of note today were the 2x400 IM's where I held 5.23 and 5.20. At some point in the future I will need to do a competitive IM(probably start with a 200 IM).
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/21/2013

    by , August 20th, 2013 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right

    6 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 X 100 swim

    2 x 100 2:00
    4 X 50 1:15
    8 X 25 :40 #8 on 1:40
    Two rounds, choice.
    All odd number swims moderate
    All even number swims fast

    1 X 100 fast
    1 X 150 moderate
    Both swims on 2:15. Choice.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. wow that was a cold pool

    by , August 20th, 2013 at 07:17 AM (Mixing it up this year)
    For some reason the pool is down at the 78 degree mark. That is greatfor competition and after the first 200 or so it is good for practice too.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles & snorkle held 1:30's
    3x100 back kick drills w/zoomers #1 streamline, #2 fashon model, #3 arms perpendicular
    5x100@2:00 back w/strapless paddles descend went 1:50, 1:47, 1:44, 1:41, 1:37
    2x100 kick #1 breast #2 fast free
    6x50@1:00 free 15m sprint rest easy
    200 free EZ

    Total 3000 yards
    Swim Workouts
  11. Week 47 - Monday

    by , August 20th, 2013 at 07:13 AM (After a long rest)
    A late post on this one. Yesterday was a crazy busy day with our annual technology conference at the Alexandria, va Hilton. As usual I had a great time and it's always fun to see and speak with customers. Yesterday was a long day though, with a morning swim with the Alexandria Masters and then a crazy day getting ready for the round table yesterday afternoon and then customer dinner in the evening. I stuck to eating healthy despite numerous cake temptations all day and still did not have a beer(almost 9 months now). I felt stiff and sluggish yesterday morning in practice and definately not as good as last week.

    Warm up
    200 swim, kick, drill, pull, swim

    Main set
    4x400 on 6 min
    400 pace on 5.30
    200 pace on 2.45
    100 pace on 1.20
    50 pace on 35

    Warm down
    50 swim,100 kick, 50 pull, 50 drill, 50 swim

    Total 3650scm

    I held 4.45-4.50 on the 400s.

    Updated August 20th, 2013 at 07:22 AM by StewartACarroll

    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/20/2013

    by , August 19th, 2013 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50 1:40
    4 X 75 1:15 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:45
    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 100 moderate 2:00
    3 X 50 fast 1:00 #3 on 1:30
    Four rounds

    4 x 250 pull 4:15
    1&2: negative split
    3&4: last 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Half of a wonderful old workout

    by , August 19th, 2013 at 07:32 AM (Mixing it up this year)
    I say half because I only have 1 hr and 15 min available but the original workout was written for 2 hrs. I hope to do more of these old Benner workouts again if my body can handle it.

    Worked on a straighter arm recovery on my fly with a wider entry.

    500 free
    14x50@:55 free every 3rd 50 fly held 45's for the free and 50's for fly
    8x100@1:40 free w/paddles held 1:28-29
    20x25@:40 odds free evens fly every 3rd AFAP the fast fr were 17 and the fast fly were 20
    20x50@:50 free #1-15 w/paddles & bouy #16-20 no equipment just make them long and loose

    Total 3500 yards
    Swim Workouts
  14. Aug 16-17

    by , August 18th, 2013 at 05:22 PM (The FAF AFAP Digest)
    Was in NoVa for the weekend and got in a couple swims:


    I dropped in at SpringHill Rec in the evening thinking the pool was open until 9 as usual. Nope, only until 8. I had 50-55 minutes to work out. I almost felt like screaching with massive swimming pool frustration! Instead, I just did some luxuriously deep shooters and pulled out my "bang for your buck" parachute.

    600 various
    8 x 25 DPK back shooters w/fins @ :40
    50 EZ
    8 x 25 DPK belly shooters w/fins @ :40
    50 EZ
    6 x 50 DPS free w/paddles @ :50
    50 EZ
    16 x 25 w/parachute, fins & paddles @ 1:00
    -- did 4 of these kick with no paddles course
    -- this is the most 25s w/chutes I've done and my back can feel it today
    300 EZ

    Total: 2150

    Saturday: Swim w/Teen Fort (this may have been a mistake, lol. she didn't seem in the mood for working out and wanted tips on her long axis strokes)

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 25 scull w/paddles
    4 x 25 ??
    4 x 50 torque drill w/paddles @ 1:30
    100 caterpillar fly drill

    Main Sets:

    8 x 75 kick w/fins @ 1:15
    -- 25 flutter + 25 dolphin + 25 flutter
    -- sprint the dolphin kick 25
    100 EZ

    5-6 backstroke starts
    -- argh, very rusty since I can't do a start in any pool that I currently have access to in Pitt
    50 EZ

    -- pause while I did bungee cord pulls for Teen Fort

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

    3 x (25 AFAP breast + 25 EZ) @ 1:30

    Total: 2550

    hottub, 20 min, trying to calm some of Teen Fort's pre-college jitters


    Not too much to write home about. But at least I was in the pool. This is actually the first time I've done two swim workouts in a row since mid-June.

    Made the long trek back to Pitt today. So sick of traveling and more ahead. Sigh. Lil Fort was somewhat despondent with her vacations ending. She seemed to cheer up when we informed her that we live next door to Sara Shepard of Pretty Little Liars fame. Very appealing stuff to 12 year olds. Wait, she turned 13 today. Round 2 of life with a teenage daughter.
    Swim Workouts
  15. Sunday, August 18, 2013 Met the famous SwimsuitAddict

    by , August 18th, 2013 at 03:37 PM (Fast Food Makes for Fast Swimming!)
    IGLA Open Water Swim - 2 mile wetsuit category

    I started off the morning at 4:20am with the alarm going off. Luckily I'd packed my bag last night, 'cause I wasn't in the mood to do much this morning. I stopped at the local 7-11 to get some Gatorade for rehydration after the swim, and got stuck behind some people with the late late-night party munchies. They were quite the sight, and a bit funny.

    Well, I got going on my way toward Seattle, and got to the split where I have to choose which pass to go over. The shorter route (according to the new electronic reader board) was closed on Snoqualmie Pass due to rock blasting this morning from 5:00-8:00am. No way was I going to be able to go that way for a 7:30am checkin time. So off I went on the longer route over Stevens Pass, which also takes me quite a bit further north above Seattle. It worked out okay though. I got my McD's fix in Monroe, and then got my way to I-405 and back to I-90 to get over to Mercer Island where the swim was taking place. I still got there with plenty of time to spare. In fact, I was one of the first to arrive for the check-in.
    After walking around aimlessly, I saw a couple people wearing CIBBOWS hats, and one of them looked like Janet (only from FB pictures). We said hi to each other and talked a bit. I'm pretty boring, and she figured that out right away.

    I took a look at the course for the swim, a 1 mile triangular swim, counterclockwise, so all left handers around the course. Going down the first straightaway I noticed (along with everyone else), a huge boat (someone has $$$$) right near the line of the corner buoy. As it turns out, this was damn near spot on with the turn buoy, so it was much easier to look for the boat than the yellow turnpost in the this direction was heading right into the rising sun. The backside of the triangle looked to be pretty long, my only worry was getting lost out there. The final side back to shore was pretty easy to spot the finish buoys, so no problems there. There was a bit of plants/seaweed/crap in the water around the shallow starting/finish buoy. More annoying than anything.

    The race got off right at 9:00, as the seconds were being counted down I shouted out "Have fun guys!", and put on goggles and went for it. I started on the far left of the group, and it seemed like everyone was off to a fast start. I just kept going hard trying to breakaway from the group. I was getting my legs and feet hit a bunch, and I think it was because I was actually cutting sideways across in front of everyone without even knowing it. OOPS! My stroke naturally carries me to the right I guess. We made our way down the first leg of the course, and I was right with another guy side be side. I let him get ahead and dropped in behind him for a little draft. I stayed with him around the first buoy, made the turn looked at the next buoy and got swimming again. The leader went somewhere else though. Took too sharp of a turn and was headed back toward shore instead of across the middle of the lake. He eventually got back on track. Along the backstretch I was passed by another swimmer prior to the 2nd turn buoy. I stayed in 3rd place with the 4th place guy turning even with me at the finish buoy of lap #1.

    Now we were headed right back into the sunlight on the start of lap #2. This time the sun glare was way worse than the first time. Lucky for me I had a couple guys right in front of me, so I could follow splash bubbles underwater, or I could see their splashes ahead when I sighted. I was trying to see the big boat, but the glare was too much this time.

    On the middle of the backstretch of the 2nd lap, I was I believe in 5th place after getting passed by another person. My eyes were killing me from my goggles. I use swedes, and they were cutting into my eye sockets a bit. I'm used to pool swimming, and doing intervals, where I can usually take my goggles off for a bit every 100/200 yards or so. I'm not used to having them on me non-stop for 30-45-60 minutes at a time. I just started treading water, put my goggles on my forehead, and began talking with one of the lifeguards on a paddleboard nearby. She asked if I was fine, I said yeah, just resting my eyes from the goggles. After about 30-45 seconds of my "break", I put my goggles back on and proceeded on. At this point I went into butterfly for about 30 strokes or so. Fly with a wetsuit on is so amazing, plus doing something different with my muscles felt good too. I didn't want to wear myself out so I went back to freestyle.

    After rounding the final buoy for the turn to home, I found swimmer #6 coming up on my right hand side. Bad move buddy...that's my breathing side. If you're going to try to make a pass, you have to come by on my left. I saw him there, and knew we were close enough to the finish that I wasn't going to let him beat me. I paced right alongside him, we were looking right at each other the whole way, along with sighting forward. At this point we had two people from the 1 mile swim that we were lapping. There was enough space for me to squeeze between them, and the other guy had to go around a bit. At this point were were at the final intermediate buoy before the finish, I'd guess about 300 yards or so to the end. I poured it on, kicking like I know how to, and left the guy in the dust, not seeing him until we were on shore.

    I finished with a 46:12 for my 2 mile swim, and I believe was the #5 overall swimmer in the 2 mile category. In my age group, I was #1, and got a handmade medallion for my efforts. Someone local made all the awards for the IGLA competition, so they are unique. Melted glass, colored blue/red/white/etc. and stamped with IGLA 2013 on them.

    I was happy with the swim, and apparently I can still swim fine even on 1-2 days a week of moderate swimming...showing I don't have to be an animal age grouper anymore. Though we'll see next weekend at the Gil Young meet.
  16. Hot y pool

    by , August 17th, 2013 at 11:19 AM (Mixing it up this year)
    Couldn't push it today too hot.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/snorkle, paddles & bout went 1:24, 1:23,1:22,1:20,120
    300 breast kick
    200 breast pull w/zoomers
    8x25@:45 fly w/zoomers
    100 free
    100 free kick
    100 free

    Total 2500 yards
    Swim Workouts
  17. Week 46 - Saturday

    by , August 17th, 2013 at 10:09 AM (After a long rest)
    Once again I got up early yesterday and headed down to SMU for a longer practice and the weather conspired against me. This time I actually got on the pool deck before the rain, thunder and lightening started. Today the weather was much better but a cool 68F before jumping in. The water in the pool was cool also, but nice. I did not get a chance to eat before practice today(I forgot to eat and did not bring anything with me in my bag for some reason - half asleep I think).

    Warm up
    400 free
    6x100 on 1.30
    10x50 swum 25 back kick, 25 free on 1min

    Main set
    8x75 swum 50 6 beat kick fast, 25 easy on coaches send off
    6x100 pull with paddles descend 1-3, 4-6 on 1.30
    12x50 on 50 swum 50 strong, 50 6 beat kick, 50 fast

    Warm down
    200 easy

    Total 3500LCM

    On the descending 100s I went 1.08, 1.05, 1.03, 1.13(paddle came off), 1.05, 1.03. Nothing else was really worth noting. Overall I felt ok today but not like I did earlier in the week. Next week I am in DC and will swim with the Alexandria Masters. If anyone is in the DC area these guys are awesome to practice with.
    Swim Workouts
  18. Friday, August 16, 2013 5:30-6:30pm

    by , August 16th, 2013 at 11:56 PM (Fast Food Makes for Fast Swimming!)
    Swam the first half hour alongside the Velocity age group team practice, but was doing my own thing. Said a quick hi to everyone as I came on to the deck. I was just planning to do a somewhat quick and easy workout with a little elevated heartrate work in the middle. Getting ready for the 2 mile open water swim on Sunday over in Seattle at the IGLA Champs.

    1000 Free

    14 x 50 SDK on back w/ short fins
    2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45
    I held them all at :40 or below

    300 Free Pull stretchout
    200 Free EZ

    I had this first part done in a little over a half hour...then became a "lap swimmer" and spent a while talking with my fellow adults and the guard.

    Back to it...

    2 Rounds:
    • 1 x 100 Free @ 1:20
    • 1 x 50 Free @ :45
    • 1 x 50 Free @ :40
    • 1 x 50 Free @ :35 I had to kick it into gear on these.
    • repeat


    I was going to do more rounds, but that was good. And it's easy to quit on your own too. Best part of doing solo lap swims.

    I did a 300 of EZ swimming after this to round out an even 3000

    3000 Yards
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/19/2013

    by , August 16th, 2013 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 X 100 swim -

    1 X 200 IM 3:30
    1 X 75 1:15
    1 X 50 1:30
    Four rounds.
    Round 1: 75: Fl-ba-br 50: fly
    Round 2: 75: Ba-br-fr 50: back
    Round 3: 75: Br-fr-fl 50: breast
    Round 4: 75: Fr-fl-ba 50: free

    1 X 600 swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. FAST Fri Aug 16th 2013 SCY

    by , August 16th, 2013 at 12:32 PM (Ande's Swimming Blog)
    FAST Fri Aug 16th 2013 SCY

    Whitney Coached SCY
    6:00 - 7:30 dove in around 6:05
    swam with Julie Stupp ( new pro triathlete)
    beside Todd Chris Ned, Matt, David Alley, & Tyler

    Lifted yesterday
    Swam Wed & Thu but not Mon or Tue

    Warm up
    assigned 1600 did around 800

    Main Set
    4 rounds of
    25 FAST on :40
    50 fast on 1:20
    75 fast on 2:00
    100 fast on 2:00
    250 easy on 5:00
    1) FR
    2) choice
    3) K
    4) choice

    400 IM pretty strong
    went 4:46

    200 easy

    Next Meets:
    Not sure, one 2 or a few SCM meets in Nov & Dec
    Swim Workouts