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Swim Workouts

  1. Oh my aching knee

    by , October 30th, 2014 at 07:25 AM (Mixing it up this year)
    In an effort to do an easy recovery day I did some breaststroke today. That left knee of mine took a while to loosen up.

    500 free
    500 free kick w/zoomers
    200 breast pull w/paddles & bouy
    200 breast kick w/br fins
    200 breast pull with a flutter kick
    200 accordian drill w/snorkle
    200 breast
    500 free in 7:33
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  2. My favorite distance set done well in hot water

    by , October 29th, 2014 at 07:15 AM (Mixing it up this year)
    The water was hot today at 81.9. Still I needed to loose some weight so it was going to be a hard workout today.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 went 1:25, 1:25, 1:24, 1:23, 1:23
    #6-9@1:30 went 1:23, 1:23, 1:23, 1:23
    #10-12@1:25 went 1:19, 1:19, 1:19
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19
    500 free kick hard w/zoomers
    500 fre w/snorkle EZ

    Total 3500 yards
    Categories
    Swim Workouts
  3. What possessed me to work hard

    by , October 28th, 2014 at 07:18 AM (Mixing it up this year)
    Tried to stay away from my paddles this time and what did I do?.....Fly. The set I did is not as good short course as long course.

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:35, 3:37, 3:21, 3:22, 3:13 all over the place on this one
    500 free kick w/zoomers fast
    3x100@1:45 free w/snorkle holding 1:35's
    200 free EZ

    total 3000 yards
    Categories
    Swim Workouts
  4. Took the weekend off

    by , October 27th, 2014 at 07:27 AM (Mixing it up this year)
    Feeling stronger having taken some time for my body to recover. I probably need more of this but will have to see if I can manage.

    500 free
    500 free kick w/zoomers moderate
    5x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:29, 1:27, 1:27, 1:27
    500 free drills w/snorkle
    500 free kick w/zoomers fast
    4x100@1:45 free went 1:31, 1:28, 1:27, 1:27
    200 free EZ

    Total 3100 yards
    Categories
    Swim Workouts
  5. Needed an easy day today

    by , October 24th, 2014 at 08:11 AM (Mixing it up this year)
    Needed to recover so even though it was long course I stayed in the lap swim lane.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy holding 1:35's
    500 free kick w/zoomers hard
    200 free ez

    Total 2700 meters
    Categories
    Swim Workouts
  6. Strained muscle

    by , October 23rd, 2014 at 07:19 AM (Mixing it up this year)
    Did that evil stroke and it bit back. Groin muscle hurts but does that stop me....NO. Still finished the workout.

    500 free
    500 free kick w/zoomers
    8x25@:10RI breast pull w/paddles
    8x25@:10RI breast scull drill w/snorkle
    8x25@:10RI accordian drill w/snorkle
    8x25@:45 breast
    200 breast kick
    10x50@:50 free last 2 easy

    Total 2500 yards
    Categories
    Swim Workouts
  7. Back in Distance mode

    by , October 22nd, 2014 at 07:29 AM (Mixing it up this year)
    Churning out the distance today. Shoulders are feeling good at the moment.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:50, 2:45, 2:43, 2:39, 2:35
    500 free kick w/zoomers hard make legs burn
    5x100@2:00 free w/snorkle focus on long stroke

    Total 3000 yards
    Categories
    Swim Workouts
  8. A little bit of Back today

    by , October 21st, 2014 at 07:20 AM (Mixing it up this year)
    My backstroke this weekend felt great and smooth so I actually decided to train it some today.

    500 free
    500 free kick w/zoomers
    5x100@1:50 back w/paddles held 1:36's
    500 back kick w/zoomers as 100 streamline/100 fashion model/100 arms perpendicular/100 streamline/100 fashion model
    300 free w/snorkle maintain 6 beat kick
    200 free

    Total 2500 yards
    Categories
    Swim Workouts
  9. Monday after a good meet

    by , October 20th, 2014 at 07:28 AM (Mixing it up this year)
    Had a USA meet this weekend to work on my IMX events. The 200 back was about normal as was the 200 IM. The 400 IM went great I had to go back to 2011 for a better time than I did this weekend. I think is is just coming off the taper from last weekend. Now back to work.

    Next meets are the Freestyle Frenzy in November where I will do the 500 free and maybe the 1650 then either Columbia or Atlanta. After talking with the Dekalb Aquatics coach this weekend, he has a problem with the same individual I do.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy went 1:25, 1:24, 1:21, 1:20, 1:21, 1:21, 1:20, 1:21, 1:19, 1:18
    200@3:30 free w/snorkle maintain 6 beat kick
    2x100@1:45 free w/snorkle maintain 6 beat kick
    2x50@1:00 free w/snrokle maintain 6 beat kick
    500 Free kick w/zoomers
    200 free ez

    Total 3200 yards
    Categories
    Swim Workouts
  10. Loose IM today

    by , October 16th, 2014 at 07:27 AM (Mixing it up this year)
    Just keeping it loose today. With the meet this weekend the pool will be short course tomorrow.

    500 free
    500 free kick w/zoomers
    4x200@4 as 50rt arm/50lt arm/50 kick/50 swim w/zoomers #1 fly, 2 bk, 3 fr, 4 br (as 100 pull50k/50s)
    500 free kick w/zoomers hard
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 2800 yards
    Categories
    Swim Workouts
  11. Good Pace work

    by , October 15th, 2014 at 07:19 AM (Mixing it up this year)
    Yes my training is boring to some but I like knowing my pace and I enjoy working on 100's.

    500 free
    500 free kick w/zoomers
    10x10@1:30 free w/paddles & bouy went 1:24, 1:23, 1:23, 1:23, 1:22, 1:22, 1:22, 1:21, 1:21, 1:21
    500 free kick w/zoomers strong
    100 breast scull
    100 accordian drill
    100 breast pull w/flutter kick
    200 Free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. I can't sprint worth a flip...

    by , October 13th, 2014 at 07:34 AM (Mixing it up this year)
    This weekend the 50's were horrid. My 100 free was actually good but I just swam it like me 1500 except adding a kick. The 200 free and 200 Fly were both at my normal times.

    The 400, 800 and 1500 free were awesome swims. I have to go back to 2009 to find times faster than this weekend.

    The 1500 I had to back off the first 400 because my heart rate was fixing to jump into A-Fib but I managed to get it under control and once I got situated my splits really dropped into a great range. I might have to try this swim again.

    The 400 free was an all out good feeling swim even despite feeling stiff from the 1500 the day before.

    After spending the evening refueling and then watching a movie while hooked to the Compex muscle stimulator, I felt better. The 800 was just plane awesome, I had the lead from the start and did not let up. Has 2 great competitiors to race in all three events thanks to Katie and Barbara for pushing me to best times in this age group.

    Yes I scratched the 100 Fly just didn't feel up to it by then.

    Today was to be a warm down day but it wasn't.

    500 free
    500 free kick w/zoomers
    200 scull drill w/snorkle
    200 free w/snorkle
    10x100@1:45 free w/strapless paddles & bouy holding 1:23's
    400 free kick w/zoomers
    200 free EZ

    total 3000 yards
    Categories
    Swim Workouts
  13. No lap lane today

    by , October 8th, 2014 at 07:28 AM (Mixing it up this year)
    There are some groups that just think they can come in and take over. One kids team in particular comes in only on Wednesdays. Why not Tuesday or Thursday when it is not busy. Thankfully Walt lets me swim in one of his lanes then he can put a new person next to me if he needs to.

    Tried to keep it easy today.

    600 free
    500 free kick w/zoomers
    400 free w/snorkle maintain 6 beat kick
    300 free
    200 free drill
    100 free kick
    4x50 from block 15m breakouts
    500 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  14. Shoulder trouble...

    by , October 7th, 2014 at 08:21 AM (Mixing it up this year)
    Still having issues with my shoulder. Going to baby it till the weekend. If it hurts at the meet I can just scratch my events and go play at Universal or Disney.

    500 free
    500 free kick w/zoomers
    5x200 fly drills w/zoomers and snorkle
    4x50 from block
    200 free kick w/zoomers
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  15. YUCK I hate getting older

    by , October 6th, 2014 at 07:37 AM (Mixing it up this year)
    I was hoping to avoid a few things that have started happening. Hot flashes YUCK, stay away. Thought I was getting sick then realized what it was and oh well....

    As for my shoulder issues I think I worked them out well so far but I will have to be diligent this week with the Rowdy Gaines Classic and a trip to Universal and Disney.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy went 1:26, 1:26, 1:25, 1:25, 1:25, 1:21, 1:21, 1:20, 1:20, 1:21 1-5 was alternate breathing 6-10 were breathing on the right only
    500 free kick w/zoomers every 3rd lap FAST
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  16. Thankfully today was short course

    by , October 3rd, 2014 at 08:01 AM (Mixing it up this year)
    I didn't have to swim with Masters today. My neck and shoulder on the right side are causing me issues. I have 1 week now to get it all under control.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:53, 2:53, 2:50, 2:44, 2:40
    12x25@:45 fly w/zoomers
    500 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  17. Another easy day of rest

    by , October 2nd, 2014 at 07:20 AM (Mixing it up this year)
    Since tomorrow I will be in with Master, with the fast lane again I need to be fully recovered. Today was an easy one with a lot of drill.



    500 free
    500 free kick w/zoomers
    200 fly scull drill
    200 torque drill
    200 1 arm fly alt 25rt/25lt w/zoomers
    200 6 kicks then come up for a stroke w/zoomers
    200 dolphin kick on back w/zoomers I call this "make like a dolphin" for the kids
    100 dolphin w/board & zoomers under water
    400 free kick w/zoomers
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  18. Shoulder getting better

    by , October 1st, 2014 at 07:26 AM (Mixing it up this year)
    Sat with the Compex unit on for about an hour and that has helped. Will do it again today.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle held 1:30's
    5x100@1:30 free held 1:27's
    4x50@1 free w/snorkle & zoomers
    4x50@1 free kick w/snorkle & zoomers
    2x50@1 free w/snorkle & zoomers
    500 free kick w/zoomers fast
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  19. Right shoulder having issues

    by , September 30th, 2014 at 07:26 AM (Mixing it up this year)
    Decided to take it easy and reverse the motion with back stroke today. Also took time to use my foam roller to roll out my right back and shoulder muscles. I will probably also hook up to the Compex unit today too.

    500 free
    500 free kick w/zoomers
    4x50@1:00 back held 53's
    4x100@2:00 back went 1:49, 1:45, 1:43, 1:41
    1x200@4:00 back went 3:28
    200 back as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick w/zoomers
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  20. Still sore from Friday, even after a weekend off

    by , September 29th, 2014 at 07:24 AM (Mixing it up this year)
    I took this weekend off since I had to take my son to take his drivers test. He passed. Now I am really in trouble.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy went 1:24, 1:24, 1:23, 1:21, 1:20, 1:20, 1:20, 1:21, 1:21, 1:20
    500 free kick w/zoomers trying to lap the guy swimming next to me
    2x100 free w/snorkle focus on pull
    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
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