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Swim Workouts

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/20/2013

    by , January 17th, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 x 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:40 6:00
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 x 100 1:40 ---
    Two rounds. Round 1 intervals left, 2 right.
    Swim or pull.

    16 X 50 1:05
    odd: easy even: fast
    #13-16 are easy swim down

    Swim Workouts
  2. Backstroke on tap and work those legs

    by , January 17th, 2014 at 09:07 AM (Mixing it up this year)
    There is a new set I am doing frequently 10x50@1 kick w.zoomers maintaining 47 really makes my thighs burn good! I will incorperate that into my workouts atleast 2 or 3 times per week.

    I am starting to see the weight coming off now. The team tried to get me to go to breakfast this morning and I did but I did good. I ordered a bagel, egg, cheese and bacon had them cut it in half. At half now and will have the other half for lunch today.

    warm up
    500 free pushed on this thanks to swimming next to Jerry. He always pushes me.
    500 free kick w/zoomers

    main set
    5x100@1:45 back w/paddles went 1:38, 1:38, 1:35, 1:35, 1:35
    10x50@1:00 back kick w/zoomers held 47's

    the end mix
    200 free w/snorkle
    4x50@:10RI torque drill w/paddles
    4x100@1:30 free w/paddles & bouy held 1:22

    200 free EZ

    Total 3000 yards
    Swim Workouts
  3. Thursday 1/16/14

    Thursday 1/16

    AM only SCY

    300 swim every 3rd 25 scull
    8x50 @ 1:00 drill/swim by 25
    3x100 @ 1:20 AE

    40x25 @ :40 FL w/ fins (5 rounds w/ mono-fin, 5 rounds w/ normal long fins)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O kick

    200 EZ

    Total: 3200
    Swim Workouts
  4. Week 68 - Thursday

    by , January 16th, 2014 at 05:27 PM (After a long rest)
    I headed to the pool at 11am aiming to get wet by doing my meet warm up and then planned on heading to my daughters school to have lunch with her. I did a little more than my meet warmup with extra 400 at the end; I felt good. When I got out my wife had texted me to say my daughter had been sent home from school sick. I suspect she has allergies based on her headache, runny nose and itchy eyes, but for whatever reason the school decided she need to go home. So I ended up having lunch with her but at the house.

    Today's swim was

    500 swim with a snorkel
    8x50 drill on 1 min
    8x50 kick on 1 min
    4x50 smooth and long on 1 min
    4x25 open close easy moderate
    400 easy

    Total 2000scy

    I was under orders to get a feel for the water but nothing fast. I felt really good on the 4x50s going 30s with no effort. The 4x25s I really went easy.

    I am getting excited about the meet and look forward to the feeling of being shaved and tapered in the morning.
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/17/2013

    by , January 16th, 2014 at 02:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:45
    1 X 200 kick 5:00
    4 X 150 50 free/50 stroke/50 free 3:00

    8 X 50 kick 1:15

    2 X 100 strong 1:45
    1 X 200 fast 4:00
    Three rounds, pull or swim.
    Negative split the 200's

    1 X 200 IM 4:00
    4 X 50 1:05 #4 on 1:45
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Thu Jan 16th, 2014 LCM

    by , January 16th, 2014 at 11:45 AM (Ande's Swimming Blog)
    Thu Jan 16th, 2014 LCM

    Pool is set up for the 2014 Arena Grand Prix at Austin that takes place Fri Jan. 17 - Sun Jan 19th.

    Lifted yesterday Tue

    Whitney Coached
    6:30 to 8:00 dove in at 6:38
    swam with AlleyCat, Jim, Chris, Paul, Ned & Jeff
    Beside Larry & Gull

    Warm up
    assigned: 10 min swim
    did: 2 & went 150

    Main Set

    everything was on a 1:25 base NO breaks
    3 x 800 on 11:20 desc right into
    3 x 400 on 5:40 desc right into
    3 x 200 on 2:50 desc right into
    3 x 100 on 1:25
    started out 4th behind jim, chris & alley cat
    think I went
    around 10:20 for my 3rd 800,
    5:04 on the 3rd 400,
    2:30 on 3rd 200 &
    1:08 on last 100
    swam them free and backstroke

    200 warm down

    Next Meet:
    not sure
    probably zones, maybe Nats
    Swim Workouts
  7. A Breaststroke day that went well

    by , January 16th, 2014 at 08:30 AM (Mixing it up this year)
    Yes today was that evil stroke breaststroke and my knees held up ok.

    warm up
    500 free
    500 free kick w/zoomers

    main set
    10x50@1:00 breast pull w/zoomers held 52
    10x50@1:10 breast kick w/br fins held 59
    200 free EZ
    8x25@:05 breast accordian drill w/snorkle
    4x50@1:00 breast held 51

    warm down
    400 free w/snrokle maintain 6 beat kick

    total 3000 yards
    Swim Workouts
  8. Wednesday 1/15/14

    Wednesday 1/15

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    4x50 @ :50 200 PACE
    4x25 @ :30 100 PACE
    100 EZ
    RD1: FL - 28.6, 29.0, 29.0, 29.1/13.1, 14.0, 13.4, 13.6
    RD2: FR - 27.7, 27.1, 26.7, 27.0/12.6, 13.1, 12.9, 13.4

    4x :10 push-up
    25 @ :15 rest FAST w/ running start to feet
    25 @ :40 rest FAST

    100 EZ

    4x12.5 @ 1:00 FAST w/ power tower (heavy)
    1:00 V.K.
    25 under H2O FL kick
    1:00 V.K.
    25 under H2O FL kick

    100 EZ

    Total: 3300

    PM swim:

    400 swim every 4th 25 scull
    8x25 @ :10 rest drill/under H2O kick w/ fins
    4x75 @ 1:10 D1-4 pull w/ buoy + paddles + snorkel

    8x25 @ :40 V.S.
    100 EZ

    1 @ 1:45 AE MAKE
    1 @ 2:05 STRONG
    1 @ 2:25 FAST (1:29, 1:29)
    1 @ 2:45 FASTER (1:26, 1:25)

    1 @ 1:05 AE MAKE
    1 @ 1:15 SMOOTH
    1 @ 1:25 STRONG
    1 @ 1:35 FAST (:57, :56, :56)

    1 @ :40 AE MAKE
    1 @ :50 STRONG
    1 @ 1:00 FAST (28.0, 27.5, 27.5, 27.4)
    1 @ 1:05 FASTER (26.9, 25.8, 25.9, 25.9)

    400 AE swim w/ fins
    600 float

    Total: 6300
    Swim Workouts
  9. WeeK 68 - Wednesday

    by , January 15th, 2014 at 09:55 PM (After a long rest)
    I woke up feeling good again this morning and this was my kind of taper workout today. Low yardage with a little intensity; I felt great throughout.

    500 free with snorkel
    10x50 catchup on 1min
    7x100 kick with fins
    500 swim with snorkel
    4x25 open close easy fast on 40
    8x50 drill swim on 1 min

    Total 2700scy

    I descended 1-3 and 4-7 on the kick with fins and dropped from 1.05 to 55s on both descends. My turns felt strong today and On the fast 25s I was able to get my turns over quickly which bodes well for my shorter events this weekend. Being such a tall guy sometimes its hard getting over on my turns in a tight turn.

    Another really cool thing today was being the last swimmer in the pool and the first out. I almost felt like a sprinter!!

    Tomorrow I will go for a meet warm around noon and then I will shave down. I am going to shave my head which will probably freak some of the kids out who know me on our club team, but it sort of adds to the fun of my taper meet. I have done this for all my taper meets since I was a Freshman in college and it's now part of the taper experience for me. When I did this for Spring Nationals I got some very strange looks when I got back to the office; when you combine the look with my dramatic weight loss last year I am sure people thought I had the big C. Thank goodness I am just a crazy old swimmer!
    Swim Workouts
  10. Wed., Jan. 15

    by , January 15th, 2014 at 04:59 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull w/paddles
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    -- I felt so sore and tired that I almost got out of the water at this point. But I soldiered on, and am glad I did.

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1 = breast, 26 high
    Say what?! I was shocked to see this time on the clock. I've only been in the 27s a few times. Had to do another to see if it was a fluke … not!
    2 = breast, 26 high
    3 = fly, 23
    4 = dolphin kick w/board, 24 high
    5 = backstroke kick, 15+ UW, 23

    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    2 x breast, 12s
    free, 10
    shooter, 9
    flutter kick w/board, 10 high

    150 EZ

    Total: 3000


    Today, I was sore and sluggish from the massage, which was great btw. I've been dragging the last few days. I looked back at my training from last week and I realized I failed to take a pure recovery day while doing a lot of speed, USRPT type training and weights. I don't agree with Rushall that USRPT can be done every day without fatigue. Not correct. Masters sprinters are just a different category, at least ones my age. And it makes sense that high race pace volume, even at 25 distances, could wear you down.
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/16/2013

    by , January 15th, 2014 at 02:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    6 X 100 1:50 1:40
    1 X 200 kick 5:00 -
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:10
    Choice. Odd: easy even: fast

    1 X 150 cruise 2:30
    1 X 100 fast 2:30
    Four rounds, choice

    4 X 250 4:15
    swim or pull
    #1/2: last 50 fast
    #3/4: last 100 fast

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  12. Wednesday, January 15, 2014 6:50-8:00am

    by , January 15th, 2014 at 01:08 PM (Fast Food Makes for Fast Swimming!)
    Another morning of being a little ambitious and getting to the pool in the morning early. On these days if I want to swim before working on the house with my dad, I have to get done before 8:00am. That's when the water aerobics class takes over the whole pool! At my Y, you either swim before 8am, or after 9am. Never arrive at 5:30am...those people are crazy psychos with "lane ownership" problems. I got in one of "their" lanes one day, and she just about had a fit! hehehe


    1000 Free
    The first 500 of this was really slow and all my muscles hurt...probably from not resting enough overnight...after that though, I began building to a strong pace by the end of it.

    10 x 50 Flutter Kick w/ board @ 1:00

    4 Rounds:
    • 150 Free Pull @ 1:55
    • 125 Free Pull @ 1:35
    • 100 Free Sprint (no toys) @ 2:00 (went 1:06/1:05/1:05/1:04 by rounds)

    The trick to this is swimming the 125 fast enough that you have time to get the paddles and buoy off before the sendoff. If you're lucky you have enough time for another breath before leaving!

    100 EZ Back

    36 x 25 Flutter Kick w/ board @ :30 (held them under :25s)

    100 Free

    4000 Yards, and timed it perfect with the 8:00 onslaught of water aerobic junkies!


    I almost was going to sign up for the short course meter meet in Anacortes this Sunday, but I'm going to have to work...and it'll be overtime as well, so that'll be approximately 20 hours OT on this week's paycheck. Not bad. If I was off, I'd be over to the west side for a little SCM chlorine action though. Good luck to KNelson and That Guy though!!
  13. Distance and leg work, what a combo

    by , January 15th, 2014 at 08:54 AM (Mixing it up this year)
    After my swims this weekend I know I need my legs and the area that was burning during my 200 fly was my thighs. There are some that say I don't kick, well if I didn't my thighs would not have hurt, right?

    Today was a freestyle distance day but I did work those thighs with a strong kick set.

    Warm up
    500 free
    500 free kick w/zoomers

    Main Set
    10x100@1:30 free w/paddles & bouy went 1:23, 1:23, 1:23, 1:22, 1:22, 1:21, 1:22, 1:20, 1:20, 1:20
    10x50@1:00 streamline kick on back w/zoomers held 46's these hurt my thighs good, burn baby burn

    Warm Down
    100 free w/snorkle
    100 scull drill w/snorkle
    100 catch drill at hips w/snorkle
    100 breast kick
    100 free kick
    100 breast kick
    400 free alternate 100 breath on right/100 breath on left

    Total 3500 yards
    Swim Workouts
  14. Tuesday 1/14/14

    Tuesday 1/14

    PM only SCY

    300 swim w/ under H2O turns
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 AE

    4x under H2O returns
    8x25 @ :30 drill 2 each stroke I.M.O.
    8x50 @ 1:00 from middle of pool, 2 each stroke I.M.O.

    3x100 @ 1:10 AE breathe 4-6 by 50
    300 @ 3:45 STRONG I.M. (3:31)
    2x200 @ 2:20 AE breathe every 4
    2x200 @ 2:40 STRONG I.M. (2:20, 2:19)
    300 @ 3:45 AE breathe every 4
    3x100 @ 1:20 STRONG I.M. (1:06, 1:06, 1:04)

    500 EZ

    Total: 5700
    Swim Workouts
  15. Week 68 - Tuesday

    by , January 14th, 2014 at 11:09 PM (After a long rest)
    I had a lay in this morning and decided to swim this evening. This was another great taper workout, low yardage, mixed with some high intensity. It took me a while to get warmed up but felt back to normal on the main set. Luckily no repeat of my dizziness from yesterday. I still feel a little tight chested but nothing like yesterday.

    Warm up
    1000 free with snorkel

    Main set
    4x200 descend 1-4 down to about 90% effort on 3 mins
    8x50 kick on 1 min
    12x25 open close easy fast on 40
    2x50 kick AFAP on 2 mins

    Warm down
    200 easy

    Total 2800scy

    I started very smooth on the first 200 and was pleasantly surprised with a 2.06. I then descended and went 2.03, 2.00 and the finished with a 1.56. I felt strong throughout. Very happy with this set. My stroke felt strong on the 25s and I worked my turns. The 2x50s kick I went 34 and 33 and once again felt strong.

    I have one more day at work this week. I am taking Thursday and Friday off work. On Thursday I will sleep in, grab a mid day swim and then shave and get ready for Friday. Friday I swim the 100 and 500, Saturday I swim the 200 and then Sunday I swim the 50 and the 1000. An all free meet for me this weekend. Tom asked if I wanted to swim the 100 and 200 back but I decided to give them a miss this meet. This will also be my first heats and finals meet and I hope I swim fast enough to have the opportunity to swim finals.
    Swim Workouts
  16. Workout 01/14/14: evening

    by , January 14th, 2014 at 11:04 PM (Maple Syrup with a Side of Chlorine)
    Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.

    Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:

    200 swim/100 Kick/100 Pull/4 x 25 b/c warmup

    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
    4 x 50 on :60 (kicked, held :45))
    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)

    200 lossen and out
    (Masters/Rec/2600 yds/55 min)
    We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.

    Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
    Swim Workouts , Planning
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/15/2013

    by , January 14th, 2014 at 01:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:45
    1 X 50 1:15
    4 X 25 fast :45 #4 on 1:30
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:20

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Just Not Feeling it

    You know those days when you are tired or sore from the previous day's workout and you get to the pool, and you just aren't feeling it? Well, it seems that a lot of that was going around at our 10:00 AM Masters workout yesterday. I was headed for the pool deck, when I passed my lane mate, Roberta. She looked at me and said, "I'm not feeling it today. And, I just saw Judy (another lane mate) and she isn't feeling it either, so it's up to you. Translation: I am leading the lane today. Perfect. I said, "But, wait! I'm not feeling it either!" Well, I did my workout with as much effort as I could muster. And, we took turns leading the lane. It wasn't a banner workout. However, it was a workout. We did a fly drill set with fins that felt extra tiring. After that, we did a long-ish main set involving sprinting various distances and 200 yard easy/recoverys in between. After practice, several of us were chatting about how exhausted we were to start off the week. So, it wasn't just our lane, we all had a case of the “not feeling its.” This then led to a short discussion on the toll doing certain fitness regimens can take on our now older bodies and about cross training. Yep. We are all getting older. I was mentioning how I need to lift weights two times a week, even if I'd rather be swimming. And, something along the lines of, “Swimming makes me happy.” And, one of my swimmer friends, who swims a lane or two away from me, said something like, “Oh, yes. I know. You look happy when you're swimming.” This comment took me by surprise, especially today when I wasn't feeling particularly happy or accomplished in the water. But, the thing is, even on a bad swimming day, I'm usually happy after, if not during. This made me remember that back in November, I had started a list of how swimming makes me feel at any given moment. Here is my list (in no particular order): Swimming Makes Me Feel…
    Mentally free…of earthly issues, concerns, people, places, appointments, etc.
    Owned by/a slave to the clock
    Filled with joy
    Stress free
    So good afterwards, I want to spend as much time as possible doing it.
    I hope to keep adding to this list as I think of new ways swimming makes me feel. It is almost a my “Benefits of Swimming List.” I'm sure other swimmers (and runners, skaters, skiers, walkers, and etc.) would have similar lists. For example, I don't know any swimmers who would say that swimming doesn't make them hungry. Swimmers are usually always hungry. At least they are after they swim. So, even though I started out “not feeling it,” I was feeling pretty happy and accomplished after practice. And, I'm grateful to my swimmer friends for reminding me why I swim. Happy Swimming to all of you! AngieKozBlogs
  19. Fly away fun today

    by , January 14th, 2014 at 08:37 AM (Mixing it up this year)
    It was raining, I was 10 minutes late cause I had to get gas but I still managed to bang out 3000 in 65 minutes. I love Tuesday's and Thursday's when the pool is empty. Why can't every day be like that?

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 torque drill w/paddles & snorkle
    5x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin went 3:09, 3:04, 2:56, 2:44, 2:37
    300 free kick w/zoomers
    300 free EZ

    Total 3000 yards
    Swim Workouts
  20. Monday 1/13/14

    Monday 1/13

    PM only SCY

    400 swim (dive every 100)
    8x25 @ :30 swim w/ grab paddles 0 breaths
    8x75 @ 1:00 D1-4, 5-8

    4x200 @ 2:20 1st 50 STRONG
    5x150 @ 1:50 2nd 50 STRONG
    6x100 @ 1:05 AE

    2x150 @ 2:10 pull w/ buoy + paddles breathe 4-6 by 50
    4x25 @ :30 under H2O kick w/ fins
    3x100 @ 1:15 pull w/ buoy + paddles breathe 4-3-2-1 times by 25
    4x50 @ 1:00 FAST kick w/ fins 25 DIVE under H2O/25 on back
    2x150 @ 2:10 pull w/ buoy + paddles breathe 4-6 by 50
    4x25 @ :30 under H2O kick w/ fins
    3x100 @ 1:15 pull w/ buoy + paddles breathe 4-3-2-1 times by 25

    300 EZ

    Total: 6450
    Swim Workouts