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Swim Workouts

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/03/2013

    by , September 2nd, 2013 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    5 X 100 1:50
    1 X 200 3:20
    5 X 100 1:40
    1 X 300 -

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

    4 X (3 X 75 1:20
    Choice. #1:build #2:fast #3:easy

    6 X 200 3:15
    Descend 1-3/4-6
    #3 an #6 are fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  2. Another hot pool and a bad back day

    by , September 2nd, 2013 at 12:57 PM (Mixing it up this year)
    Enough said. This was a bad back day.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 torque drill w/snorkle & paddles
    4x25 chest press arms at side w/zoomers
    8x25@:45 fly w/paddles
    4x25 chest press arms in front w/zoomers
    8x25@:45 fly felt good
    200 free EZ
    200 back kick w/zoomers
    8x25@:45 double arm back
    200 fashion model w/zoomers
    200 back w/paddles
    200 back
    500 free kick w/zoomers
    300 free EZ

    Total 4000 yards
    Categories
    Swim Workouts
  3. Workout 08/31/13: OW

    by , August 31st, 2013 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    As summer begins to set, new adventures await for the remainder of year with school starting up, OW season winding down, and the Rec reopening on Tuesday! To that point, I was able to sit in on my first class at the Bible college on Thursday, although I missed the first bit due to work (this is why I am auditing the course). That same night, our exchange student from Germany, Lina, arrived later in the evening (with thanks to my friend Ed for picking her up). She is getting used to her new home and family for the year (we all went to the Schaghticoke Fair today, the 3rd oldest in NY state).

    This morning I headed up to the third and final OW lake swim that I organized with the Masters group while the pool has been shut down. Today I picked Adams Reservoir due to its close proximity to town and lack of motorized boats. Over the course of week many folks emailed to say that they might not be able to make it, and it turns out that only Brent joined me, after he ran around the lake twice! Here is the picture I snapped before we splashed:


    I had a feeling that the water would be cool, and under overcast skies the temperature checked in at a warm 67 degrees. The water is clear, but has a reddish tint that is evident when you watch your fingers sweep under your body. It is not terribly long (just shy of a quarter mile) and has an easily defined edge crowded with pine, birch, maple, and other trees. Only three lone kayakers where on the water with us, and I was thinking that this would be a great place for a cable! We went out and back on the western edge from the beach, then headed toward the east edge and checked out a shallow, rocky area about 2/3 of the way down. Total of 0.9 miles in 28 minutes (did I mention before that Brent doesn't like cold water ).

    Refreshing and a beautiful area for a cool swim, so I will be sure to get back as I look for more cold swims to feel out where my "it's too darn cold to keep doing this" point is. Off to get the South Korean boy tomorrow evening, then to enjoy another week of staycation as the kids head back to school on Tuesday.

    Updated August 31st, 2013 at 11:31 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  4. Hot pool, bad back, not a good mix

    by , August 31st, 2013 at 08:19 PM (Mixing it up this year)
    The pool was 86 and my back was really hurting. My neck on the right side is a problem today. Even now it still hurts but a good dose of Doctor Who should help.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/ monofin
    8x25@:45 fly torque drill w/ monofin & paddles
    8x25@:45 one arm fly w/monofin
    8x25@:45 fly kick w/monofin
    8x25@:45 fly fast w/monofin
    5x200@3:00 free w/paddles & bout went 3:47, 3:45, 3:43, 3:40, 3:35 shocked at this given the temperature
    500 free kick w/zoomers 25 high/25 medium/25 deep kick
    300 breast kick
    200 free kick no equipment

    Total 4000 yards
    Categories
    Swim Workouts
  5. Saturday, August 31, 2013 11:30-12:30pm

    by , August 31st, 2013 at 07:03 PM (Fast Food Makes for Fast Swimming!)
    Got into lap swim at the Y. A few other masters swimmers were there, the "younger" ones. I was splitting a lane with a lady named Jen, she was speedy enough that it wouldn't have been bad to circle swim if needed. Tom was also there...they were both looking forward to the group workouts starting in another week or so.

    Warmup:

    600 Free
    8 x 75 SDK on back w/ short fins @ 1:10
    (1200/1200)

    8 x 100 Free Pull
    2 @ 1:30, 2 @ 1:25, 2 @ 1:20, 2 @ 1:15
    I could've gone 2 @ 1:10, but didn't want to.
    (800/2000)

    3 x 200 IM @ 3:30
    3 x 100 IM @ 1:40
    (900/2900)

    4 x 25 @ :30 Odds Fly, Evens EZ Free

    -------------------------------
    3000 yards


    That's enough for me...got my heart rate up a bit too. Quick and simple with a bit of everything.
  6. Friday, Aug 30

    by , August 31st, 2013 at 10:54 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up: OMO

    650 various
    100 scull
    10 x 25 shooters

    Main Sets:

    assigned 600 choice
    -- I did 8 x 50 fly drills (single arm & caterpillar)
    300 kick
    5 x 50 build second 25
    -- I did them burst SDK + cruise
    3 x 50 off the blocks
    -- I did 25 AFAP + 25 EZ (2 free, 1 fly)
    50 EZ
    20 x 25 sprint @ 1:00
    -- I did 16 (potty break), 8 kick + 8 swim
    100 EZ
    1 x 50 AFAP kick
    -- back w/fins, :24, went off course the second length and hit lane line looking for ledge where pool precipitously goes from 10 to 4 feet
    50 EZ
    8 x 50 smooth DPS free w/Jimby @ 1:00

    Total: 3150


    ~~~~~~~~~~~~~~~~~

    Three days in a row of swimming! Quasi-miraculously for me. Not sure what is on the agenda for Labor Day Weekend. Hope everyone has a great one!
    Categories
    Swim Workouts
  7. Week 48 - Saturday

    by , August 31st, 2013 at 09:52 AM (After a long rest)
    I woke with a stiff neck this morning as a result I suspect of the kicking with a board yesterday. After the warmup I felt ok and neck loosened up. Overall I felt good today, despite the last set kicking my butt.

    Warm up
    4x200 free on 2.40
    12x50 catchup drill on 45
    6x50 kick on 1 min

    Main set
    2x50 on 35, 1x50 back on 35, 50 easy on 1.30
    2x50 on 35, 1x50 back on 35, 50 easy on 1.30
    2x50 on 32.5, 1x50 back on 35, 50 easy on 1.30
    2x50 on 30, 1x50 back on 35, 50 easy on 1.30
    300 easy
    10x100 with fins on 1min

    Warm down
    200 easy

    Total 4000scy

    I felt good on the first main set and went 28s on all the free 50s and 32s on the backs(my back has felt much better recently). I left my swim bag at the house and had to borrow some fins from the pool and they had seen better days. The 10x100s were really tough and I made 5 but then hit the lactic wall. I took a minutes rest and then finished out the set. On the last 5 some of my team mates started cheering and whistling and this carried me through to the end. The last 5 were not as bad as the first 5 for some reason. Despite not making all 10 I was happy with this set.
    Categories
    Swim Workouts
  8. Week 48 - Friday PM

    by , August 30th, 2013 at 07:49 PM (After a long rest)
    I decided to take my daughter to her practice today and brought my swim stuff with the hope I could do a stretch swim while she swam. I got in with the junior racer group who are the quick 11/12 year old kids. I basically did the first hour of there workout and then got out. It's always fun swimming with the little kids since they always try to beat you and actually get excited about swimming with the old guy. It helps that my masters coach is the jr racer coach so he likes to challenge the kids to beat the old guy. We did a really hard kick set where the kids really kicked quick.

    7x200 free breathing 3,5 by 25 with no breaths in or out of the flags
    12x100 kick on 1.50
    12x50 on 1 min swum as 12.5 streamline kick, 12.5 free, 12.5 streamline kick, 12.5 free
    100 easy

    Total 3300

    The kick set was fun and we held 1.20-1.23s on all of these. A couple of the quick girls hung with me on these and on 10 and 11 went quicker then me. I took the last one. At the end of the kick set one of the girls high fived and thanked me for pushing her. That was cool.

    This was a quicker practice than I was hoping for but was really fun.
    Categories
    Swim Workouts
  9. 08.30.13 - Friday workout

    by , August 30th, 2013 at 03:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Chris. Did ok today. Felt tired near the end. Did some fly pull w/ paddles today. Not sure if this the smartest thing in the world but I didn't have any problems.

    SCY

    600 Warm up

    2 x 100 kick w/ fins - 1:45 (all free)
    2 x 100 kick w/ fins - 1:45 (50 fly/50 free)
    2 x 100 kick w/ fins - 1:45 (50 bk/50 free)
    2 x 100 kick w/ fins - 1:45 (all back)

    4 x 50 stroke - :50, descend
    :40 rest
    6 x 100 - 1:15
    50 Easy

    10 x 100 pull - 1:20, every third one back
    50 Easy

    2 Rounds of:
    * 2 x 100 Kick - 1:45 (br first round, fins second round)
    * 100 Pull - 1:20
    * 100 pull - 1:20, 1st 25 fly
    * 100 pull - 1:20, 1st 25 bk
    * 100 pull - 1:20, 1st 25 br
    * 100 Pull - 1:20
    * 2 x 100 kick - 1:40, fins

    100 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  10. Week 48 - Friday

    by , August 30th, 2013 at 08:35 AM (After a long rest)
    It's been a rough couple of weeks work wise and I have been looking forward to the long weekend. I woke this morning feeling tired. I was in a pretty negative spot mentally before practice but to my surprise felt pretty good in warmup. By the main set I was on fire and had an awesome workout and felt strong throughout. It goes to show sometimes it's all in my head and I just need to swim.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Main set
    10x200 descend 1-4 and #5 at #4 or better pace, and descend 6-9 with #10 at #9 pace on 2.40
    4x75 on 4mins AFAP with 200 active recovery between 75s

    Warm down
    100 easy

    Total 4400scy

    On the 200s I went 2.05, 2.01, 1.59, 1.57, 1.56, 2.07, 2.02, 1.59, 1.55, 1.55. These did not feel that quick and I had to recheck the time after the first one because I totally cruised a 2.05. After the long week I was not expecting this. After the 4th one I still felt good and new the second round was going to be scary good. An hour later I still can't believe how fast I just went on these 200s. Before the DAM spring meet I struggled with a couple of 200s holding 2.05. The coach was asking me to hold 42s on the 75s and I went 39, 40, 40, 40 which again were incredibly quick based on my previous times on these distances. I am so excited about the progress I have made the past few months.

    We were planning on sitting down and discussing the training program for worlds but this was delayed due to a number of the guys going to worlds not being at practice(not a good sign when they don't show for the practice we were going to discuss the program). My coach and I briefly discussed his desire for memnot to do doubles every day going forward. It's interesting being described as an old bottle of fine wine who needs a rest before serving! His point is probably sound which is I now have a good base and don't need to over do the training or get an injury by pushing to hard.
    Categories
    Swim Workouts
  11. Wow, where did that come from

    by , August 30th, 2013 at 08:13 AM (Mixing it up this year)
    Today I was lucky to have a cold pool and it was long course. As I walked up the steps to the CCAC my back locked up and I thought that today was going to be a really rough workout to get thru. But after my 500 free really pushing thru the pain by doing mega dolphin kicks off each wall, my back loosed up nicely.

    A Little pain at the right time can make you feel better in the long run.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/paddles & bouy went 1:31, 1:32, 1:34, 1:34, 1:34, 1:43, 1:43, 1:34, 1:34, 1:34, 1:43, 1:43, 1:32, 1:31, 1:32 this was awesome for me doing long course
    500 free kick w/zoomers moderate pace
    3x100 free w/snorkle
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  12. Thursday 8/29/13

    Thursday 8/29

    PM only SCY

    2x
    200 swim
    4x25 @ :10 rest log-roll drill w/ snorkel
    200 pull w/ buoy + paddles + snorkel
    4x25 @ :10 rest HP drill
    200 kick

    8x25 @ :10 rest 1-arm FR w/ strapless paddles (switch arms every 2)

    4x
    300 @ :10 rest FR 25 L/25 R/50 swim w/ snorkel
    4x125 @ :10 rest 50 side-glide/50 BK kick in S-line/25 FL kick on back in S-line

    Total: 5000

    Mind-numbingly boring, but great for FR technique!

    Updated August 29th, 2013 at 11:03 PM by Calvin S

    Categories
    Swim Workouts
  13. Aug 27-29

    by , August 29th, 2013 at 06:49 PM (The FAF AFAP Digest)
    Aug 27:

    spin, 60 min (couldn't swim bc of iritis)
    power wheel roll outs, 2 x 15

    Another frustrating day bc Lil Fort's school messed up her schedule and didn't realize she was a GT candidate. Despite having her records and me emailing the school telling them she has been in a GT center since third grade. Not impressed with the school system so far.


    Aug 28: Sewickley Masters PM Practice

    Warm up:

    600 various
    8 x (25 shooter + 25 EZ) w/fins
    100 scull w/agility paddles

    Main Sets:

    10 x (25 drill + 25 swim) @ 1:00
    4 x 50 kick @ 1:10
    4 x 50, 12.5 SDK each length
    masters minute
    8 x 100 done as: 25 (2/3 UW), open turn + 50 fast + 5 seconds rest + 25 (12.5 UW), used fins
    masters minute
    8 x (25 sprint + open turn + 25, 12.5 UW)
    masters minute
    1 x 50 AFAP kick (did flutter kick w/board & fins, went 25-26ish)
    150 EZ

    Total: 3400


    August 29:

    Started the day getting collosally lost trying to get home from the North Hills with a bridge closure and dysfunctional GPS (Sadly, I am lacking a sense of direction gener). That was really fun. Didn't have enough time to swim before Lil Fort's first cross country race of the season with her middle school team. She ran a very desulutory race. She's gloomy too. Went for a workout after, but didn't feel like doing much. Have definitely lost my mojo.

    Warm up:

    600 various
    8 x 50
    odds = caterpillar fly
    evens = front scull
    8 x 50 DPS free w/paddles
    4 x 25 shooter
    8 x (25 shooter + 25 EZ), crashed on the bottom of course
    50 EZ

    Main set:

    8 x burst + cruise
    50 EZ
    8 x (25 @ 100 pace + 25 EZ)
    50 EZ
    9 x 50 fly/back/breast w/paddles
    50 EZ
    4 x 50 torque drill w/paddles
    100 EZ

    Total: 3750


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Can August be over?
    Categories
    Swim Workouts , Spinning
  14. 08.29.13 - Mid-Week workouts

    by , August 29th, 2013 at 05:02 PM (Pete's swim blog)
    Swam today w/ Dave, Dave and Roger. I've been feeling better since Monday but yardage is starting to pile up on my shoulders.

    Tuesday Workout

    600 Warm up

    3 x 25 - :30 Bk/Fr/Bk
    3 x 25 - :30 K/Fr/K
    3 x 25 - :25 Fl/Fr/Fl
    3 x 25 - :25 Br/Fr/Br
    3 x 50 - :45 Convert Free->Fly
    3 x 50 - :45 Convert Free->Bk
    3 x 50 - :45 Convert Free->Br
    5 x 50 - :45 Convert Free->Kick->Free
    50 Easy

    7 x 75 - 1:20 Convert Fly->Kick->Fly
    7 x 75 - 1:15 Convert Bk->Br->Bk
    50 Easy

    Odds: 9 x 100 Up/Down Kick - 1:30 (:05)
    Evens: 9 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    8 x 50 IM Order - 1:00
    8 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5400 Total)

    Wednesday Workout

    600 Warm up

    10 x 50 Fly - 1:00 (:45 -> :37)

    3 Rounds of:
    * 4 x 75 Free - 1:00 (middle round pull)
    * 50 Free - :35
    100 Easy

    3 Rounds of:
    * 200 IM - 3:30
    * 200 Pull - 3:00
    * 200 Stroke - 3:30 (IM Order by round)
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:15
    * 1:00 Rest

    4 x 25 No Breath - :40
    4 x 25 Kick w/ fins - :35
    4 x 25 IM Order - :30

    100 Cool down

    (5400 total)

    Thursday Workout

    600 Warm up

    6 x 200 IM Continuous, add 50 kick if :15s ahead of 3:00 pace
    50 Easy

    6 x 25 IM Order - :30
    4 x 100 - 1:45, convert free -> 25 free/75 kick
    1:00 Rest
    4 x 100 - 1:45, convert 75 free/25 kick -> 100 kick
    50 Easy

    4 x 50 IM Order - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45
    4 x 50 Kick - 1:00
    4 x 50 IM Order - :45
    50 Easy

    Odds: 5 x 100 Free - 1:30 (Went 1:16->1:10)
    Evens: 5 x 100 IM - 1:30 (Went 1:24 -> 1:16)

    600 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  15. A Good day today worked on my backstroke

    by , August 29th, 2013 at 07:42 AM (Mixing it up this year)
    No crowds on tuesday and thursday makes me enjoy those days better. Had a great workout today even though it started off a little rough. Boy can I descend a set.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50free/50back w/paddles went 1:36, 1:35, 1:34, 1:32, 1:29
    250 back kick w/zoomers
    1x50@1:00 back in 52
    1x100@2:00 back in 1:47
    1x200@4:00 back in 3:27
    1x100@2:00 back in 1:40
    1x50@1:00 back in 48
    250 back kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick went 1:36, 1:34, 1:33, 1:30, 1:28
    300 free EZ
    200 free kick w/zoomers EZ

    Total 3500 yards
    Categories
    Swim Workouts
  16. Wednesday, August 28, 2013 6:15-7:00pm

    by , August 29th, 2013 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    I swam at the Y while my daughter was at her soccer practice. She's now getting old enough that her practice times are quite lengthy, so I have to find things to do in the meantime. Swimming fills that void nicely.

    Warmup:

    500 Free
    500 SDK on back w/ short fins
    (1000/1000)

    10 x 100 Free Pull
    3 @ 1:30
    4 @ 1:25
    3 @ 1:20
    (1000/2000)
    I held these around 1:15ish. Just stretch out aerobic swimming.

    10 x 50 Fly (25 EZ Drill, 25 Swim) @ 1:00
    (500/2500)

    400 Free EZ until they had to clear the pool

    ---------------------------------
    2900 Yards in 45 minutes.

    This was actually sort of exhausting. A combo of not swimming a lot lately, plus working my new job which is much more labor-intensive than my former job. The pay is supposed to be good though.

    At least I got in some swimming so as to not let Tom get too far ahead of me in swimming mileage...not that I really care.

    I only swam 11 times in the month of August for a grand total of 17.91 miles. I bet even PWB beat that! 5 of those 11 swim days were in competitive events, 2 OW swims, and one 3-day weekend swim meet.

    I have a feeling I'll be able to swim in the mornings with my masters team starting in a couple weeks. I'll be working swing shift (2:30pm-11:00pm), and can hopefully get to bed so I can get up around 5:00am or so. We swim from 5-7am 3 days a week. I can probably handle that, plus it's easier to swim in a team setting, even if I'm doing my own thing in Lane 6. I have a feeling this year's going to be a lot more of just relaxation swimming vs. focus on competition, though I'll still get me game-face on a few times I'm sure.
  17. Wednesday 8/28/13

    Wednesday 8/28

    PM only SCY

    600 (150 pull/50 scull) w/ buoy + paddles + snorkel (picking up right where I left off last night!)
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathe every 7

    20x25 @ :10 rest
    8 - log-roll drill w/ snorkel
    2 - log-roll drill NO snorkel
    10 - human paddle drill (breathe every 3)

    3x
    4x50 @ :10 rest side-glide
    2x200 @ :10 rest 25 scull/25 human paddle/50 swim w/ snorkel
    5x100 @ :15 rest breathe every 5

    50 FR FAST from blocks (for shits and giggles - 23.90 --> felt like garbage, no fast twitch at the moment)
    150 EZ

    Total: 5000

    Updated August 28th, 2013 at 09:55 PM by Calvin S

    Categories
    Swim Workouts
  18. Week 48 - Wednesday

    by , August 28th, 2013 at 08:50 AM (After a long rest)
    I had a late night with work last night not getting home until 10pm. I was supposed to got to California today but had to postpone due to a last minute meeting called by our new CEO. Anyhow, a stressful night led to a rest less sleep which led to a pretty tiring practice. I was not on my game today and I choose a bad day to be off. This was not as long as Monday's workout but these long 1hr 15min workouts kick my butt.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x100 kick odds free kick with board, evens back kick in streamline on 1.50

    Main set
    20x100 on 1.10 Odd's free, even's back
    6x50 catchup on 45
    5x100 IM on 1.25

    warm down
    200 easy

    Total 5000scy

    One of our swimmers had fins on and the coach asked him to push me on the kick set. I went 1.23-1.25 on free kick and 1.27-1.30 on the back. I don't know why my back was any slower on this since I ausually pretty consistent with back kick. The main set hurt really bad and I was very tired. I made the first 10 but my back fell off on the second half and had to drop to a 1.15 send off. I was holding 1.03-1.05s on the free. The IMs were fun and I worked on my fly making sure no keyhole with my hands just a straight pull. I think the key hole thing is the route cause of my years of discomfort doing fly and it feels much stronger and generally just better with a straight pull.
    Categories
    Swim Workouts
  19. time to roll myself out like dough

    by , August 28th, 2013 at 07:31 AM (Mixing it up this year)
    My hips are hurting some today, particularly the right one. I guess I'll go roll on the foam roller.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    8x25@:45 fly scull w/snorkle & zoomers
    8x25@:45 fly torque drill w/paddles

    6x100@1:30 free w/paddles & bouy descend went 1:25, 1:24, 1:23, 1:22, 1:21, 1:19

    8x25@:45 1 arm fly w/zoomers odds right arm evens left arm
    8x25@:45 fly work on straight arm recovery and not having my hands stay out at shoulder width

    4x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  20. Tuesday 8/27/13

    Tuesday 8/27

    PM only SCY + Dryland

    Dryland:

    2x
    7 burpees
    20 lunges (10 each leg)
    5 diamond push-ups
    15 air squats
    400M run

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 FR kick w/ board
    100 scull

    6x25 @ :10 rest scull w/ snorkel
    8x25 @ :10 rest side-glide drill w/ snorkel
    100 EZ

    3x (no intervals, just switch equipment and go...keep moving)
    600 (150 pull/50 scull) w/ buoy + paddles + snorkel
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathing every 7

    Total: 4450
    Categories
    Swim Workouts