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Swim Workouts

  1. Week 207 - Tuesday

    by , September 20th, 2016 at 12:51 PM (After a long rest)
    Yesterday was my daughters 13th birthday and despite pangs of sadness that she is growing up we had a terrific day. We ended up giving her presents Sunday evening so it was not so rushed. Yesterday we had a nice family breakfast(my parents are in town celebrating there 50thbwedding anniversary next Saturday) and then went for a family dinner at the local steakhouse. She is so sweet and innocent and I hope she stays this way with life and experience not changing her. Time will tell.

    Today I woke up with allergies and as a result a sore throat. I did drylands and face timed bill while we did crazy abs.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    After drylands I swam. My intention was to go easy but this one turned out to be a little more intense than I had planned.

    400 swim with snorkel
    6x50 catchup on :50
    8x50 kick on :55
    4x100 pull on 1:15 holding under 1min
    100 easy
    10x50 free with snorkel on :50 at 1000 race pace
    200 easy

    The kick did not feel great but I still held :41/:42s. I comfortably held :58/:59 on the pull 100s. I was consistently holding :29s on the 50s at pace which was too fast for 1000 pace but felt good
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    Swim Workouts
  2. Week 207 - Monday

    by , September 19th, 2016 at 09:54 PM (After a long rest)
    I was expecting to feel sore this morning after yesterday's exertions but I was not! Once again I swam pretty hard today and again I had no elbow pain It's amazing how different a few weeks of next to no pain has me feeling both physically and mentally. Life is good right now!

    Pool set scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    4x400 free on 4:40
    200 easy
    3x200 kick on 3:30
    200 easy
    5x100 IMs on 1:30
    200 easy
    8x50 surf drill on :50
    200 easy
    4x25 no breather 25s on :30

    warm don
    200 easy

    there was some similarity to Water Rats workout today with some 400s but these were swum pretty aerobically on shorter rest intervals. I got into a nice rhythm today and my times were solid holding 4:17/4:18s throughout. I was especially happy that these since they felt smooth. These were like a different feeling from the 100s on 1:15 we did last week where I was whooped. Today felt great! On the 200s kick I was a little tired but descended the set going 3:03, 2:58, 2:55. Again I was very happy with this set. The IMs I started to feel tired but still held 1:12s swimming pretty smooth. Overall this was a really positive workout and I am so happy that my injury is reacting so well to the treatment.
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    Swim Workouts
  3. City of Richardson Corporate Challenge 2016

    by , September 18th, 2016 at 08:14 PM (After a long rest)
    Despite my overall fitness not being what it has been in previous years and not having any feelings of speed I swam well today. My times were off from previous corporate challenges however it was awesome being able to compete and my elbow did not bother me at all today. The treatment seems to be working and despite the odd twinge things are much better.

    I was hoping to be within a second of last years 22.51 and went 23.23. I know I was slow on the first 50 but had a good turn and felt stronger and faster on the second 25. I was very happy.

    On the 50 back again my time of 27.6 was slow but again I was pain free and enjoyed racing. I went very deep on both the start and turn and I felt like this was where I lost time. Still very happy.

    I also did did a mixed free relay and my split was 22.7. I think had a good takeover and was happy with the swim.

    The City of Richardson Corporate Challenge was where my masters swimming journey started and it's always fun participating for a great cause; special Olympics.
    Categories
    Swim Workouts
  4. Week 206 - Saturday

    by , September 17th, 2016 at 07:44 PM (After a long rest)
    My friend and fellow RAM swimmer Bill Elizondo is moving to Fort Wayne Indianna and has been away for about six weeks. Bill was back in town this weekend and came to practice this morning. As our guest of honor he got to choose the workout focus and then Tom made up the sets. I was worried Bill would select butterfly which would have been hideous since the pool was setup LCM. Instead Bill choose IM which is better but still includes butterfly and breaststroke.

    today was was very tiring but was a lot of fun and it was awesome hanging out with Mr Bill.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    8x50 kick on 1min
    8x150 Rotating IMs on 3mins
    3x100 fast free on 1:30
    3x50 fast free on 1mi

    warm down
    150 easy

    On the kick set I held :45/:47s. i was holding between 2mins and 2:10 during the rotating IMs. On the fast 100s I was 1:09 and on the fast 50s :30/:31s all of which was not that fast but all I had today.

    After practice ice we had a team breakfast which my wife put on(she really is a saint)! It was a lot of fun! I miss my training buddy but obviously wish him the very best of luck!
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    Swim Workouts
  5. Week 206 - Friday

    by , September 16th, 2016 at 10:27 PM (After a long rest)
    I was tired this morning but not as tired as yesterday. I was fine once I got going and although practice was better today than Wednesday I still have no speed or endurance(i know it will come back but I am inpatient).

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 kick as 25 flutter, 25 dolphin, 25 flutter on 1:20
    6x(75 free on 1min, 50 back on :40, 25 fly on :20 all with fins)
    8x50 as 25 six kick switch drill, 25 no breather on 1min
    10x50 free on :40
    2x100 fast from a push on 1:30

    warm down
    200 easy

    On the kick set I was consistently holding 1:05. On the set with fins i was holding :40 on the 75s, :30 on the 50, and :15 on the 25. The 50s on :40 felt much better today and I easily held :30s on this set. After practice I spoke to tom about dropping the interval next time we do this kind of set. On the 100s fast I felt ok but had not speed or endurance. I managed :55s from a push.
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    Swim Workouts
  6. Week 206 - Thursday

    by , September 15th, 2016 at 09:22 PM (After a long rest)
    Today was a LONG day! I had an 7am meeting about 90minutes in traffic from my house but decided I was still going to do drylands. I set my alarm for 3:45am and hauled myself out of bed. I was pretty lack luster but at least I got my heart rate up.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    i booked a flight to Boston on 8th December for the NE Champs meet so I now have a goal ahead of me. Even if I am unable to do all the events I would like to do I will swim and I am excited. I have PT tomorrow so will again be in a rush in the morning.
    Categories
    Swim Workouts
  7. Week 206 - Wednesday

    by , September 14th, 2016 at 09:29 PM (After a long rest)
    It's been a crazy busy week and I got back from San Francisco around midnight and got up at 4:30am this morning. I had committed to open the pool so others depended on me and despite being very tired I was not going to let anyone down.

    Despite not not feeling that great I had fun this morning

    warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    12x50 kick on :50
    8x100 free on 1:15 with snorkel
    10x50 as 25 fly kick hands by arms, 25 ugly dolphin drill on 1min
    12x25 fly on :40
    12x50 free on :40 with snorkel

    warm down
    200 easy

    a fair amount of aerobic swimming and I was tired after the 100s. I was ho,ding 1:03/1:04s but these hurt a lot more than they should. The 50s at the end I held :30/:31s and actually felt much better than the 100s.

    My my elbow is feeling much less painful than before so the shot and anti inflammatory seems to be working.
    Categories
    Swim Workouts
  8. Week 206 - Monday

    by , September 12th, 2016 at 11:16 PM (After a long rest)
    I arrived in San Francisco yesterday and thanks to a recommendation from Patrick(pwb) swam at the North Beach pool in downtown.

    https://www.google.com/search?q=nort...psGJ22mhxAM%3A

    The pool is a little quirky and looks like two side by side pools with a walkway between the pools. One side is 25m(the side I swam in) while the other is like 87' long with steps at the end. The side I swam in was nice and cold even by my standards while the other was much warmer.

    I ended up doing a short workout but somehow avoided anyone getting in with me. I think I scared people off

    warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    16x50 free at 200 race pace with snorkel on 1min
    200 easy
    6x100 kick with board on 1:45

    warm down
    200 easy

    i managed to hold :30/:31s on the 50s which is not quite my 200 pace SCM but is getting closer. My elbow did not hurt today for the first time in a long time. On the kick I was holding 1:35-1:36s throughout. I was tired after the kicking. I really would like to head over to ucsf in the morning but unfortunately my schedule won't work so I will likely go back to north beach and do my own workout.
    Categories
    Swim Workouts
  9. Week 205 - Friday

    by , September 9th, 2016 at 09:23 PM (After a long rest)
    I have been struggling recently with this whole elbow injury and feeling pretty sorry for myself. I met the surgeon on Tuesday and he to,d me he did not want to operate on me because he was afraid that the operation associated with reattaching the tendons would affect my ability to swim at the level I wanted to swim. He said he wanted to try some other non surgical steps and leave surgery to a last resort. He wanted to put me on stronger anti inflamatories, PT and ultrasound and PRP Therapy. The surgeon swam at Wisconsin and suggested recording my swimming to identify where I am hyper extending my arm. I feel like I have been pushed from Doctor to doctor and just wanted the pain to go away. On Tuesday I had had a bad night of sleep and it was a particularly painful day. I was actually upset that the surgeon told me he was not operating. Tuesday I started the new anti inflammatories and by Wednesday a lot of the pain had subsided and I had the best night of sleep I had in a couple months. As the week has gone on I have felt better. On Wednesday we videod my strokes and found two hyper extension issues. I breath to the left on my free and when I breath my right arm hyper extends and my right hand goes right. I also hyper extend my right arm when I do backstroke. i tend to do more free than back and if I breath right I don't hyper extend my arm. The challenge is I don't feel natural breathing right so it's going to take a lot of work to fix the stroke. On my back I need to be more conscious of the hyper extension and try to straighten the arm.

    I have swum all week and did dryland on Tuesday and Wednesday. I am feeling better in myself today have felt better each day since I was put in the anti inflammatories.
    Categories
    Swim Workouts
  10. Week 204 - Saturday

    by , September 3rd, 2016 at 10:41 AM (After a long rest)
    I went to bed early and very unusually remembered my dreams; I was back in college swimming. I guess Deanna is right that I think about swimming a lot!!! Despite a lot of sleep I was still tired this morning.

    The pool was setup LCM today. We will be swimming LCM Friday-Monday each week until December when the bulkhead has to be moved for the end of year prelims and finals meets.

    Warm up
    400 left arm pull free with snorkel
    6x50 left arm finger tip drag drill with high elbow on 1min

    main sets
    8x50 done as 25 afap over kick, 25 streamline kick on 1min
    12x100 streamline back kick with fins on 2mins
    8x100 kick on 2mins

    warm down
    200 easy

    my elbow was aching today and the streamline position hurt my elbow for some reason; this is the first time this has happened. I held 1:06/1:07 on the kick with fins. On the 8 without fins I held 1:43/1:44s. I was whooped after this practice.

    I love long course but I don't like long course in pain
    Categories
    Swim Workouts
  11. Week 204 - Friday

    by , September 3rd, 2016 at 10:32 AM (After a long rest)
    I slept ok but was tired this morning.

    Pool setup scy

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    Main sets
    8x50 kick on 1min
    16x25 as 12.5 streamline kick afap transitioning to left arm with over kick afap for 12.5 on :40
    6x100 kick on 1:30
    4x(100 streamline back kick on 1:15, 75 streamline back kick on :50, 50 streamline back kick on :35, 25 streamline back kick on :20)

    Warm down
    200 easy

    Despite doing well on the first few sets this kicking is getting really old. To make matters worse, despite the no arm use my elbow is still hurting. I see the surgeon on Tuesday.
    Categories
    Swim Workouts
  12. Week 204 - Thursday

    by , September 1st, 2016 at 06:17 PM (After a long rest)
    I realized that my sleeping challenges are again related to my allergies. I took some allergy meds before going to bed and slept much better, but woke up tired. No win I guess!

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    Swimming:
    Pool setup was scy
    400 left arm free with snorkel
    6x50 left arm fingertip drag drill with high elbow on :50
    12x50 kick on 1min
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  13. Week 204 - Wednesday

    by , August 31st, 2016 at 09:45 PM (After a long rest)
    I had a good night of sleep but struggled to get out of bed this morning. As a result I was a few minutes late getting to the pool.

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag drill with high elbow on :50

    main sets
    8x50 kick on :50 getting HR up
    16x50 kick with fins best average on 1min
    200 easy
    10 minutes of vertical kicking done as 1min flutter kick, 1min fly kick
    8x25 left arm out head down kicking on :35
    8x25 right arm out head down kicking on :35
    8x25 underwater no fins on :35

    warm down
    200 easy

    i had a great kick set with the fins and held :25s throughout.
    Categories
    Swim Workouts
  14. Week 204 - Tuesday

    by , August 30th, 2016 at 09:25 AM (After a long rest)
    My training partner and best swim bud Bill moved to Fort Wayne, Indianna about a month ago and despite missing him I am very happy he and his family now have some work stability. During drylands we face timed Bill and he joined us remotely. It was actually kind of fun him doing the workout with us and us passing the phone around as we did the exercise and chatted to Bill. It's amazing how doing this pushed the pain associated with our crazy abs to background and everyone commented that it was much easier this morning. We had 8 of us including Bill at 5:00am doing crazy abs. The Rockwall contingent met at 4:30am as usual and did a warmup before joining Bill who did a run before he did crazy abs.

    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    Swimming setup scy
    400 left arm swim with snorkel
    6x50 left hand finger tip drag high elbow drill on :50
    20x50 kick on 1min best average
    300 easy
    12x25 underwater on :40

    I held :39/:40 on the kick which is by far my best average on this set.
    Categories
    Swim Workouts
  15. Week 204 - Monday

    by , August 30th, 2016 at 09:10 AM (After a long rest)
    I had a good night of sleep on Sunday night.

    Last week was a terrific work week(hard) with some significant business wins. Our business is really starting to see some momentum and it's exciting. All the hard work is paying off; sounds a lot like swimming!

    today was a long aerobic type workout which I choose to do with fins. I find these longer sets very boring just kicking. Somehow keeping up with everyone else and doing it with the group helps.

    Warm up
    400 left arm swim with snorkel
    6x50 left arm finger tip drag with high elbow drill on :50

    main sets
    4x200 streamline back kick with fins on 2:30
    3x300 streamline back kick with fins on 3:45
    2x400 streamline back kick with fins on 5mins
    1x500 streamline back kick with fins on 6:15

    warm down
    200 easy

    i was holding 1:05 pace throughout the kick set with fins. I tried adding one more underwater kick per wall today to make it a little harder aerobically. I felt ok!
    Categories
    Swim Workouts
  16. Week 203 - Saturday

    by , August 28th, 2016 at 09:31 AM (After a long rest)
    Pain at night in my elbow has been a constant the past few months. I go to sleep with my arm in one position and then when I move the arm it wakes me up. It's a sharp pain initially and a dull ache until the arm warms up. Once the arm is moving the pain dramatically subsides so throughout the day it generally feels pretty good. Squeezing my hand really hurts and trying to apply pressure on the catch is also painful.

    Friday night i woke up at around 1am and struggled to go back to sleep until around 3am. Practice was early today due to the special Olympics being hosted at our pool and starting at 8am. We normally swim from 7-8am on Saturday(although I will often get an extra 15minutes by getting in early). Today was a 5:45qm start. Tom asked if people wanted to do some timed swims with pads since the pool was setup for the meet. I never need asking about racing but sometimes others are reluctant.

    Warm up
    400 left arm swim with snorkel
    6x50 left arm finger tip high elbow drag drill with snorkel on 1min
    8x50 kick on :45 getting heart rate up

    2x200 back kick with fins on 10mins with 200 warm down after each 200[1:54.4, 1:53.2]

    3x100 back kick with fins on 5mins with 200 warm down after each 100[:52.8,:53.8,:53.4]

    2x50 left arm only free on 3:30 with 100 warm down after each 50[:30.1 :26.4]

    on the swims with fins I was not allowed to flip turn on the pads so I swam 150 on the 200s and 50 on the 100s in the half lane next to the bulkhead and then went under the lane line on the last turn and finished in the lane with pads. I have done 200s kick with fins before and prior to today my best was a 1:55 so I was pleased with these. The :52.8 was really good but hurt really bad as shown on my next 100 which was a second slower. I dug deep on the last one and was happy to be faster and probably would have been a little quicker but glided in on the finish.

    The 50s were fun! On the first one I was very timid with the start and went easy down the first 25. At the turn I noticed I was a body length or more behind the pack and decided to pick it up and see if I could I catch everyone. It was pretty tight but I finally went ahead inside the flags. On the next 50 I was more aggressive on the start, first 25 and the turn and was very surprised with the time.

    This is was a lot of fun!
    Categories
    Swim Workouts
  17. Week 203 - Friday

    by , August 26th, 2016 at 09:22 PM (After a long rest)
    I had a great night of sleep only waking up when the alarm went off. Unfortunately I was tired again and it took me a while to get going.

    The pool was setup scy.

    Warm up
    400 left arm pull with snorkel
    6x50 left arm high elbow finger tip drag drill on :55

    main sets
    500 kick alternating 50 flutter, 50 breast kick
    12x50 kick on 1min descend 1-4,5-8,9-12
    16x25 with fins underwater on :30
    8x75 kick on 1:10
    2x(
    25 flutter kick on :30
    50 fly kick on 1min
    75 breast kick on 1:20
    100 flutter kick on 1:40)
    100 kick afap

    warm down
    100 easy

    Oh this was a lot of kicking. The 500 kick actually went pretty quick. The 50s kick I held :41/:42s. The 25s underwater were really tough despite the fins. I was gasping for air. The 75s kick I held 1:01/1:02s. On the 25,50,75,100 I kicked as active recovery. On the 100 afap I went 1:16.
    Categories
    Swim Workouts
  18. Week 203 - Thursday

    by , August 25th, 2016 at 11:23 AM (After a long rest)
    I had a good nights sleep last night but was very tired this morning. I struggled getting up but did haul my butt out of bed this morning.

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    12x50 streamline back kick on 1min
    200 easy

    I cut the swim workout short based on feeling pretty whooped this morning.
    Categories
    Swim Workouts
  19. Week 203 - Wednesday

    by , August 24th, 2016 at 09:27 PM (After a long rest)
    I again slept great last night.

    The he pool was setup scy

    warm up
    400 left arm pull with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    main sets
    4x200 descend 1-4 streamline back kick with fins on 2:30
    8x(100 kick with board on 2mins, 50 kick with board on 1min, 50 kick afap on :40)
    8x(50 streamline back kick with fins afap on 1min, 50 streamline back kick building to afap on 1min)

    warm down
    200 easy

    i was 2:10,2:07,2:05,2:03 on the 200s back kick with fins. On the 100s kick I was holding 1:25/1:26s, on the 50s I held 41s on the easy one and then :35/:36 on the afap one. On the afap 50s with fins I was holding :24s.
    Categories
    Swim Workouts
  20. Week 203 - Tuesday

    by , August 24th, 2016 at 09:18 PM (After a long rest)
    It's been a busy week but luckily no travel. My kids started back at school yesterday and I was back coaching the senior group. It was terrific seeing the kids again and despite it only being a few weeks it felt much longer. Both my kids like there teachers and seemed to be ok being back at school. My daughter has moved up to the racer group(13-14) and has a new coach who we both know and she likes. She is 13 next month but it's so hard to think she is will be a teenager.

    I had had a good night of sleep on Monday and was back in the gym at 4:30am. Oh it was early!!!!

    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    20x50 kick best average on 1min
    12x25 underwater with fins on :35
    200 easy

    i was able to hold :40/:41 throughout the 20x50s kick.
    Categories
    Swim Workouts
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