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Swim Workouts

  1. Week 105 - Tuesday

    by , September 30th, 2014 at 08:31 PM (After a long rest)
    I lifted hard last night and probably over did it because when I woke this morning I was really tired and in a lot of pain. This carried into the pool and had a horrible horrible practice. Definitely out of sorts at the moment. I am also struggling a bit with lack of direction at the moment. I sit down with atom tomorrow which will help get me going again. I seem to work best with some goals and since world's I have not really had any.

    Warm up
    16x50 free with snorkel on :50

    Main sets
    Drop a second 100s starting at 1:30
    100 easy
    10x50 kick on 1min

    Warm down
    100 easy

    total 3500scy

    i only dropped to 1:10 today which is 7 less than I did the last time we did this set. I could have done more but was hurting and just did not have it in me to dig deep today. I don't know if I was a whimp and should have gone for it today or was smart listening to my body.
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    Swim Workouts
  2. Week 105 - Monday

    by , September 29th, 2014 at 05:41 PM (After a long rest)
    Today is my second anniversary of being back in the pool . I am still weighing 180lbs which I have now consistently held for about the past 18months which represents a 55lb drop from my starting weight when I got back in the pool.

    I always enjoy getting perspective on where I am by looking back at where I have come from(thankyou USMS FLOG). I have a lot to be thankful for and I continue to enjoy the journey. That said, today was a tough day for me. I swam ok, but felt quite tired. Last week was a long week and I really felt it in my muscles today. My allergies played havoc this weekend which also contributed to being one tired achy, old man today!

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main Sets
    10x300 pull on 3:30
    100 easy
    12x50 kick on :55
    8x75 on 1:20 swum as 25 build, 25 easy, 25 under water

    Warm down
    100 easy

    Total 5100scy

    On the 300ís I started off at 3:09 and dropped to 3:06 after the first two and held 3:06 for the rest. This was about a second per 100 slower than the last time I swam this(but looking back I see I did this set on 4mins not 3:30, so this may contribute to the slightly slower times today). On the 50ís kick I was holding 42-43s and felt quite comfortable. The 75s I was tired and was coming in around 1min. The under waters in particular were tough and came up for one breath on all of them.

    Next weekend I am entered in my first kids meet of the year and signed up for the 200 back and 500 free on Sunday. My daughter is swimming on the afternoon and since I am 15&over I swim in the morning. I hope I start to feel better before the end of the week.

    Tonight I am lifting.
    Categories
    Swim Workouts
  3. Week 104 - Saturday

    by , September 27th, 2014 at 06:24 PM (After a long rest)
    I got home around 9pm last night and after eating a sandwich I headed to bed. After a long week it was great to get home and sleep in own bed. I woke before my alarm went off and had my Saturday treat of a coffee before practice. I really am a creature of habit and only allow myself coffee before practice on Saturdays. Why? I don't know but it's become my Saturday routine.

    Pas much as I enjoy seeing old friends when I travel and swim as a visitor I always look forward to swimming with my team and at our facility. The group I train with is awesome and I really have fun swimming with Rockwall. Most Saturday's we tend to swim as group which is my favorite type of workout. Like all masters teams I have visited we have a mix of abilities although we are now up to about 10 guys and gals who are competitive. Today we had about 30 swimmers spread out across the pool when we did the main set with lots of supportive shouting and supporting. It was great fun!

    warm up
    20x25 surf drill on :30
    100 easy free

    main set
    Indy 500
    200 easy
    10x50 perfect free on :50
    10x50 kick on 1min

    Total 2800scy

    the warm up was very atypical and I did not feel like I had swum enough by the time we started the main set. The surf drill is basically an overkick with the arms in a body surfing position with the odd free catchup type stroke. It was interesting and I was winded at the end of the warmup but not really ready for the next set. The Indy 500 was fun. Tom gave everyone goal times for 100s free and you got a point for each second under the goal time. At the end of each round he added up the points and we went until collectively we got 500 points. Each 100 was on 3mins which is more generous than when we do the best average set. We ended up doing 10 rounds and I was 54-55s on the 100s. My goal time was 1min. Some of the slower swimmers swam with fins and crushed there goal times and they got quite loud towards the end of the set which was awesome to see. This was a fun way of swimming some fast 100s. The rest of the workout was swum pretty easy as active recovery.

    After swim practice I lifted and did two rounds with 10 and 8 reps per round of (bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, latcpulldown hands outside, lower back extension).

    I then headed off to basic yoga for another hour. I am really enjoying the yoga and today was especially difficult because of my groin strain but I found stretches I could do and had a good time. I never knew I could contort my body like I did this morning. Lots of very interesting upper and lower body stretches along with core exercises. For most of the hour I was trembling as I did these movements. Hard to believe how hard you can work with no additional weights, just your body and gravity.

    I meet next week with Tom to discuss some new swimming goals. One of the meets I was considering next year was the PanAm games in Columbia but it looks like it's not going happen; my wife is not keen. I may speak to her about me going without the family to see what she says but likely I will do domestic meets next year. I am also likely going to do some non free events next year at nationals but will reserve judgement until I have spoken to Tom.

    Updated September 27th, 2014 at 06:34 PM by StewartACarroll

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    Swim Workouts
  4. Week 104 - Friday

    by , September 26th, 2014 at 09:19 AM (After a long rest)
    I had a good nights sleep and woke about 30 minutes before the alarm was due to go off at 4:10 east coast. Despite the early start I was excited to head to the pool this morning. Coach Jen had told me on wednesday that I would like Fridays workout since it was free and as it turned out it was a lot of fun. Alexandria does a mix of strokes over the course of the week and they are great workouts but less intense generally than I am used to in Rockwall. Today came close to a Tom intensity workout but probably was lower on overall yardage and length of the main set. I had fun in a sick way today!

    Warm up
    500 free with snorkel
    50 kick
    200 free with snorkel
    50 pull
    100 free with snorkel
    50 drill
    50 free with snorkel
    100 easy

    Main sets
    3x(5x50 with snorkel and cardio cap on 40, 3x50 with snorkel on :35, 2x50 free on :30, 8x25 kick on :30 swum as odds easy, evens fast)

    Warm down
    300 easy(swum as 3xswim, kick, drill, swim by 25)

    Total 3600scy

    I was holding 30s on the 50s on :40 and 50s on :35 and then went 27,29 on round1, 27,28 on round 2, 27,27 on round 3. I felt good! I can still feel my groin strain on the inside of my right leg but its nothing like wednesday and seemed better again today than yesterday. Once again I iced after practice and took some ibuprofen; last night I elevated and heated the leg with a heating pad.
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    Swim Workouts
  5. Week 104 - Thursday

    by , September 25th, 2014 at 01:22 PM (After a long rest)
    I bought a heating pad last night to wrap around my upper thigh before I went to bed last night. This combined with some ibuprofen helped enormously and this morning when I wok up I had no pain or discomfort. When I walk or swim I can still feel the pull but its definitely not a bad injury and its much better today. I swam this morning and was able to do fly, back and free with no problem at all; I avoided breast completely.

    Todays workout was written as a mix of kick and IM work, which I did except the breast, in most cases replacing back for breast.

    Warm up
    500 swum as 75 free, 25 back
    200 IM drill
    100 kick
    100 free

    Main Sets
    4x(4x50 Stroke on :50, 200 kick on 3:30) stroke is IM order by round and descend 1-4
    200 easy
    4x(100 IM on 1:30, 50 free on :50)

    Warm down
    200 easy

    Total 3500scy

    I went pretty easy this morning but was descending from 35-30 on the fly, back and free 50's, and was holding just under 3mins on the 200 kick. On the last part of the main set I sped up a little and was holding 1:04-1:05s on the 100 IM(with back instead of breast) and had no discomfort and felt pretty good. The free I cruised holding 29-30s. I have one more swim with Alexandria tomorrow and will go easy again. I am glad I listened to my body yesterday and did not do anything crazy like trying to swim through the pain(which I have done in the past).
    Categories
    Swim Workouts
  6. Week 104 - Wednesday

    by , September 24th, 2014 at 09:24 AM (After a long rest)
    I swam again this morning with the Alexandria Masters team, but unfortunately pulled a muscle in my groin doing breaststroke and had to go really easy due to the pain associated with swimming. I almost got out but decided that free, fly and back did not put any extra stress on the muscle, however no matter what I did I still had some discomfort. The workout today was breaststroke oriented and I felt good right up until I tweaked the muscle. This getting old business sucks! I guess I will have to go easy for a week or so until this injury goes away. In the back of my mind I wish I had started yoga a year ago because I feel like its working some of these little muscles I have tweaked recently. I guess if I were pessemistic(which I am not) I would say that I never had these injuries until I did yoga.

    Warm up
    700 free with snorkel

    Main sets
    6x50 breast kick with pull bouy on back on 1 min
    200 easy free
    4x100 breast on 2 mins
    200 breast fast
    8x25 breast with fly kick
    2x50 breast rest 10 seconds
    2x100 breast rest 10 seconds
    2x200 breast rest 10 seconds
    2x100 breast rest 10 seconds
    2x50 breast rest 10 seconds (I did fly on all of these)

    Warm down
    300 easy free

    Total 3000scy

    I ended up doing a mish mash of things after the 200 breast fast due to the muscle tweak at 150 on this swim. I mainly did fly which seemed to still hurt but I did not feel like I was damaging the muscle. I stopped on the way back to the hotel and picked up ice. I could not believe that a bag of ice was $3.99!! After putting it on the muscle I was glad despite the cost that I did it. Fingers crossed the pain will subside and I can swim the rest of the week(even if its easy swimming).
    Categories
    Swim Workouts
  7. Week 104 - Tuesday

    by , September 23rd, 2014 at 08:03 PM (After a long rest)
    I was on a 6am flight from DFW to Washington DC and as such had to leave the house at 4am so did not get a chance to swim yesterday. Today I swam with the Alexandria Masters. The last time I was here I swam outdoors and I had forgotten how warm the water is at the Lee Rec center. I also recall that Mount Vernon where I will swim tomorrow is even warmer so tomorrow will be even more fun than today. I had an awful nights sleep and was sluggish today. Mix in the hot water and I did not have a great pool day today but as always when I visit Alexandria the team and coaches always makeup for it. I saw old friends and had a good morning despite my personal challenges today.

    Warm up
    400 swim with snorkel
    200 kick
    100 drill

    Main sets
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy
    6x(100 kick on 2mins, 25 fast stroke IM order no free on :30)
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy
    4x(25 on :30, 50 on :50, 75 on 1:15, 100 on 1:40)
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy

    Warm down
    200 easy

    Total 3550scy

    I worked the kick set and was holding 1:25s on the 100s kick. On the 300 free I worked the first and second 100s and the really worked the kick. On the 25,50,75,100 I worked the 50s holding 27-28s and the 100s and held 57-58s also working on negative splitting the 100.
    Categories
    Swim Workouts
  8. Week 103 - Saturday

    by , September 20th, 2014 at 05:09 PM (After a long rest)
    I fell asleep pretty early last night despite it being my daughters birthday. This weeks work stress finally caught up and I was out cold by 8pm. I woke feeling pretty good this morning. After my massage on Tuesday I felt good but have been stiff the last couple of days and woke feeling this way this morning. The stiffness did not really ease until today's main set when I finally felt ok for a while. As it turned out I actually had my best practice today in quite sometime.

    Warm up
    800 reverse IM twitch
    100 easy while waiting for everyone else.

    Main sets
    6x(25 stroke fast on :40, 50 fast free on 1min, 100 IM on 1:30)
    8x100 with find on 1:20 descend 1-4 and 5-8
    100 easy
    4x50 on :35
    4x50 back on 1min
    4x50 on :35

    warm down
    100 easy

    total 3550scy

    on the first main set I did the 25s in IM order with no free and went 14,15,17,14,14,17. The 50s free I held 200 pace and was 26 and 27s and the IMs I started out at 1:09 and dropped to 1:04 on the last two. This is the fastest IMs I recall doing in practice and despite not feeling great I was definitely fast. The kick I descended and went 1:05,1:04,1:02,1:00,1:08,1:04,1:02,1:00. The 50s I held 29s on the free and 33s on the back. On the last 50 free I was able to go a :27. I then jumped out of the pool and timed in my daughters inter squad meet. Long morning!!
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    Swim Workouts
  9. Week 103 - Friday

    by , September 19th, 2014 at 08:29 AM (After a long rest)
    It is my daughters 11th birthday today so I headed to the pool early and got out early so I could pick her up the iced white chocolate moca she asked for from Starbucks.

    I felt pretty crappy in the water today. I also had a bit of a mixup on the main set. I read Toms email with today's workout in it last night as 3 rounds including 500 of race based 25s. As I was doing the first round everyone started arriving and Tom asked me how I was doing at which time I discovered I was not supposed to have included this in the 3 rounds. I continued with the other parts and then did the 20x25s.

    Warm up
    400 with snorkel
    6x50 catchup on :45

    main sets
    should have been
    3x(4x50 overkick on :45, 2x150 IMs no free on 2:30)
    instead i did
    4x50 overkick on :45, 2x150 IMs no free on 2:30
    20x25 free on :30 at 200 race pace(13s)
    2x(4x50 overkick on :45, 2x150 IMs no free on 2:30)
    20x25 free on :30 at 200 race pace(13s)

    warm down
    100 easy

    total 3300scy

    i found the overkick and aims really hard today. I was able to hold the 13s on the 25s pretty comfortably. I need to look at the USRPT docs again because I am pretty sure I can make the 30 he professes with approx 15 seconds rest. I guess if I dropped the time to 12 highs it would be much harder but I am not sure if this would simulate my 200 pace. 50s at 200 pace would be very difficult and perhaps the the point and perhaps the 25s are less affective for 200s than 50s.
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    Swim Workouts
  10. Week 103 - Thursday

    by , September 18th, 2014 at 08:46 AM (After a long rest)
    Yesterday was a very mentally tiring day. We have been in discussions with a company about partnering around a new product we are bringing to market and discussions broke down yesterday. Quite frustrating on lots of levels. Anyhow my frustrations resurfaced at 1:30am and I was unable to get much sleep before I had to get up for swimming. Surprisingly I did not feel bad in the pool after I got warmed up. I have noticed I am not really loosening up again until I get into the main set. Once I got going I enjoyed today's workout.

    Warm up
    400 free with snorkel
    6x50 on :45

    main sets
    8x50 build on :50
    20x50 on :50 at 500 race pace(target time 29 flat)
    400 perfect stroke free
    8x100 IM on 1:40
    10x50 kick on 1min

    warm down
    200 easy

    total 4000scy

    i felt stiff on the transition build set and was going 31-32s. On the 20x50 @ 500 race pace I held 29s on the first 5 but these were by no means easy. Then after 5 I hit a groove and I started going 28s and then on the last 3 I went 27s. I was very happy with this set. I know this was not a USRPT set because I did not fail at all and there was a fixed number of 50s but I think this sort of set is what I need. I really do see merit in these sets and will be speaking with Tom about doing more race pace work. I believe rush all suggests 20 seconds rest between 50s which seems to work for my 500 pace work but I am not sure if it works for my 200 pace. Trying to hold 26-27s for upwards of 20x50s is really hard but I think that's the point. I swam the IMs nice and smooth and was coming in around 1:10s. Despite a little discomfort in my right knee my breast is actually feeling pretty good. The kick I was holding 42-43s.

    Its my my daughters birthday tomorrow so I have to cut practice short so I can have breakfast with her and my son. They want me to pick up donuts on the way back from the pool. Since I got back in the pool I have avoided sugary foods so will likely pickup their donuts and stick to my fruit, yogurt and a bagel breakfast. Hard to believe my youngest is now 11.

    Updated September 18th, 2014 at 08:55 AM by StewartACarroll

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    Swim Workouts
  11. Week 103 - Wednesday

    by , September 17th, 2014 at 08:41 AM (After a long rest)
    I have continued to take my Allegra at night and have thus far slept through the night. I woke this morning after a good nights sleep feeling pretty good. Today's workout was really tough and my daughter nailed the workout. I had assumed she was winding me up!

    wam up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    5x200 free with snorkel and cardio cap on 2:20
    4x200 back on 2:40
    3x200 IM on 3 mins
    2x200 fly on 3mins
    1x200 breast on 3mins
    100 easy
    10x50 kick on :55
    400 IM

    warm down
    100 easy

    total 4800scy

    when Tom said we were doing 5,4,3,2,1 I assumed it was our normal test set but no it was this cardio set. I was hurting by the end. On the 200s free I was holding 2:10s. The back I was holding 2:20s, and the IMs 2:25s. I tried doing the entire 200s fly but could not get my arms over(I was beat). I ended up doing 100fly on each and then 100 one arm fly drill on the second 100. I have a lot of work to do to be able to do a 200fly at a meet. The 200 breast I felt good and went 2:50. The kick I held 42-43s. The 400IM I went 4:56. The fly was again the hardest part of this and from there in I felt better and better.

    I am am hoping to lift tonight.
    Categories
    Swim Workouts
  12. Week 103 - Tuesday

    by , September 16th, 2014 at 09:39 PM (After a long rest)
    A couple of weeks ago my mother had surgery on her foot and unfortunately during her recovery she got an infection. She ended up back in hospital and is not feeling very well. I was unable to speak with her this past weekend and I have been thinking about her a lot. I know she reads my flog most days and I hope she knows I am thinking about her.

    Todays workout was tough.

    Warm up
    400 free with snorkel
    6x50 catchup on :45


    Main sets
    4x(4x50 on :45,:40,:35,:30 through the round)
    6x100 with snorkel and cardio cap on 1:10
    6x(4x25 on :30 at 200 pace, back, fly, free by round 100 kick on 2mins fast)


    Warm down
    12x50 perfect stroke on :50
    100 easy


    Total 4000scy

    I held 29s throughout the 16x50 set and this was tough especially as my transition set. I was holding 1:04 and 1:05s on the aerobic 100 set and felt comfortably uncomfortable. The race pace set I was holding 16s on the back, 15s on the fly and 13-14s on the free. On the kick set I held 1:25s.

    This evening I had a massage and as I write this I am feeling like jello; good kind of feeling this time. My daughter was trying to wind me up about tomorrow's practice and from the sounds of things it's going to be a another tough workout.
    Categories
    Swim Workouts
  13. Week 103 - Monday

    by , September 15th, 2014 at 03:58 PM (After a long rest)
    The weather this weekend was awesome and I spent a lot of time outdoors finishing an outdoor project I have been working on since the spring(with a heiatus over the summer because it was too hot). Long story short I am working on a gabion basket wall along the back of my property near the creek. I picked up another couple eof tonnes of rock and moved this and then back filled with top soil and finally added sprinklers along the top side of the wall where we plan on planting shrubs(green wall). It looks great but was back breaking!

    I slept like a baby last night and woke up feeling pretty good. Todays workout was a version of our every other week test set of 300's and I am pretty pooped as I write this:

    Main set
    400free with snorkel
    6x50 catchup on :45

    Main sets
    5 x(2x300 pull on 4mins, 50 afap on 1min)
    100 easy
    10x75 on 1:20 swum as 50 kick 25 drill

    Warm down
    100 easy

    Total 4900scy

    I started out holding 3:05 and dropped to 3:03s on the last 4x300's. My arms were burning pretty bad. On the afap 50's I started out at 26 high and on the last round went 25 flat. Unlike last week where I was hurting before I got in the pool from weights, today I worked this set hard and was hurting from work in the pool. I am heading back to the pool tonight to lift.

    I did my 3rd yoga class on Saturday and I am really enjoying it. Its much harder than I thought it would be but the flexibility exercises and core strength exercises are awesome. I am definitely going to keep this up.
    Categories
    Swim Workouts
  14. Week 102 - Saturday

    by , September 13th, 2014 at 02:13 PM (After a long rest)
    I had a great nights sleep and felt much better in general today.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    6x50 drill build by 25 on :50
    6x100 kick on 1:50

    main sets
    8x200 odds free with snorkel and cardio cap on 3mins and evens IM on 3mins
    8x25 no breath AFAP on :40 swimming half the length under water

    warm down
    200 easy

    total 3600scy

    i was holding 1:22-1:23 on the kick set, on the main set 200s I was going 2:05s on the free and 2:20s on the IMs. The no breath 25s I was holding 14s.

    After swimming I lifted for about 15 mins and did a single circuit with warmup weights on bench, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extension.

    I then hen headed to yoga and did an hour of yoga. I m really enjoying the yoga and it's going to be a big help with my flexibility and core strength. I am currently doing the base yoga class but will ramp up the intensity and likely will do power yoga in the middle of the season.
    Categories
    Swim Workouts
  15. Week 102 - Friday

    by , September 12th, 2014 at 08:47 PM (After a long rest)
    I had an awesome night of sleep but was still in pain this morning but admittedly less than yesterday. Tom asked how I was and I answered very honestly and directly saying I have only ever felt worse once than I do right now and that was yesterday. As a result he took it easy(ish today). Tom called today a recovery but in my opinion it was far from it.

    Warm up
    400 free with snorkel and cardio cap
    6x50 catchup on :45

    Main set
    10x50 kick on :55
    3x(2x50 on :40 with snorkel, 2x25 fast fly on :30, 100 IM on 1:40)
    12x75 with fins swum as 25 streamline kick, 25 fast with focus on streamline turns and 25 drill on 1min
    2x400 IM on 5:30

    Warm down
    100 easy

    Total 3650scy

    i tried to hold myself back today and treat it as a recovery but i found hard to do on this workout. I particularly found the 75s tough even though I was getting :15 seconds rest. I also realized that despite sucking at fly and breast I have one speed on these two strokes that keeps me in good body position and when I don't try on these I sink and as such they are even harder to swim. It's sort of a no win.

    I continue to work on my IM and fly and plan on signing up at a meet in the spring for a 4IM, a 200 fly and a 200 breast. My daughter is scared of these three events and I want to show her that not only can an old fart like me do them but when you train for them they can be done in one meet. My hope is not to twist her arm but rather lead by example. I just hope that my logic does not back fire on me and she sees how miserable they can be! If I am not ready I won't swim them but that's looking like one of my short term goals for next year.

    I have been reading more articles on different approaches to training and read this on USRPT:

    http://coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf

    I have always been a little skeptical of USRPT to be honest. I am one of those old school guys deep down and despite feeling like I am quite open minded I think I like my tried and trusted methods. My other problem is that many of the comments made on this forum come across as cult like. That all said I was very impressed with this guide and it's the first time I have seen it laid out in a format I could understand and follow. I am going to discuss with my coach if this is something we could try. I think it will take a real commitment of time to give this a real go(probably until Spring Nationals) and also some major behavior change on my part related to counting yardage and worrying about non pace based aerobic work. I would also need to get Toms buy in or drop out of my current team and train solo(which I am not open to doing). My other personal challenge is going to be sticking to the program when I travel but it is very intriguing.
    Categories
    Swim Workouts
  16. Week 102 - Thursday

    by , September 11th, 2014 at 08:49 PM (After a long rest)
    I lifted for an hour last night(in hindsight this was too much) and this morning I was in a world of hurt. I have not ached this bad ever, it was so so bad. I was so tempted to go back to bed but resisted the urge knowing that a swim would loosen me up. Today was a non coached session so I had today's workout and saw that it was supposed to be 8x100s best average and decided rightly or wrongly that was not going to happen. Instead I went easy today and this was a very sloth like recovery workout. I definitely felt better when I was done than during the workout and had marginally less pain in my muscles after the workout than before the workout. I had an incredibly busy day today and as I write this it's been twelve hours since I finished my workout and I am still hurting and suspect this one will last until Saturday or Sunday. What was I thinking?

    Warm up
    3x(3x100 on 1:30 with snorkel, 4x25 kick on :30)

    Main sets
    4x200 pull easy on 3mins
    4x(2x50 drill build by 25 on :50, 1x100 kick on 1:45, 2x100 IM on 1:30)

    Warm down
    100 easy

    Total 3700scy
    Categories
    Swim Workouts
  17. Week 102 - Wednesday

    by , September 10th, 2014 at 01:18 PM (After a long rest)
    I had a great night of sleep last night. I remembered my Allegra and slept throughout the night. Despite the good sleep I was tired from Monday nights weights and my stomach in particular was very sore when I woke up. It's hard to believe with my taper before Worlds and the month since that I have not lifted for 2months. I did not lift super hard but definitely hit the weights doing our normal 3 rounds of machines with 10,8,6 reps per round at 80%, max! fail also by round. I added in some ab work and some swim bench during my hour workout. This is another area I am going to switch up a little on the next training cycle and will discuss a new program with Tom when we sit down next week.

    Warm up
    400 free with snorkel no cardio cap
    6x50 catchup on :45

    Main sets
    10x50 free with snorkel and cardio cap on :35
    2x(200 fly on 3:30, 200 back on 3mins, 200 breast on 3:30)
    5x(3x50 free with snorkel and cardio cap on :35, 50 kick on 1min)
    100 easy
    2x(2x25 on :20 at 100 pace with turn, 2x25 on :20 at 200 pace, 100 easy)

    Warm down
    100 easy

    Total 4000scy

    A lot of pace work today on short rest intervals. I was holding 30s on most of the 50s today. I added the cardio cap to my snorkel this past week on a lot of my snorkel sets and despite no immediate feeling of being any different by the end of the longer set of 50s I was huffing and puffing and definitely felt tired.
    Categories
    Swim Workouts
  18. Week 102 - Tuesday

    by , September 9th, 2014 at 08:32 PM (After a long rest)
    I had a horrible nights sleep last night(I forgot my allergy meds) and woke at 2am and did not go back to sleep. As a result practice was tough. Today's workout was IM and stroke based and I found it quite tough.

    Warm up
    3x300 with snorkel on 4 mins

    Main sets
    3x(4x25 fly on :30, 4x50 back on :50, 2x200 IMs on 3mins)
    4x25 fly on :30
    4x50 back on :50
    100 easy
    10x50 with snorkel with cardio cap on :35

    Warm down
    100 double arm back easy

    Total 4000scy

    On the main set I was supposed to do 4 rounds but saw I was running out of time so skipped the last 2x200IMs. On the 25s fly I was holding 15s. On the back I held 33-35s and on the 200IMs I was 2:25-2:27s. I felt quite tired throughout this main set. On the 10x50s I was coming in on :31-:32s and this was probably the most comfortable set I swam today. These were by no means easy but got into a groove and could have done more at this pace.

    I found out one of my training partners(Bill) had an accident yesterday and ended up in the ER with a damaged hand as a result of a fall(no alcohol was involved). I spoke with him after practice and he was staying positive but is in a splint and maybe out of the water for some time. This sucks because he has really trained hard to get where he is. He has a very positive outlook in general and looked at this as an opportunity to rest and get rid of some aches and pains he has been carrying for a few weeks. Fingers crossed Bill will be back in the pool soon.
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    Swim Workouts
  19. Week 102 - Monday

    by , September 8th, 2014 at 08:45 AM (After a long rest)
    I had a great weekend. On Saturday our team held a small party to celebrate our team performance at Worlds and used the event to get others excited about Nationals in San Antonio. It's my belief we will end up with about 20 people going to Nationals and when you consider we only had two of us in 2012 that's quite a growth. I think most people were apprehensive about looking bad or finishing a long way behind everyone else. We did a good job speaking about how much fun we had and how much fun the relays in particular were. The other part that I really enjoyed was the team spirit at worlds and think many others will enjoy this and the social aspect of the meet; that's my hope anyhow.

    Todays workout out was really tough. Coach Neil had been checking up on one of our age groupers who is swimming with Eddie Reese at UT and today's workout came out of this conversation. My leg is feeling much better and it's my hope that by Wednesday I will be back to normal.

    warm up
    400 free with snorkel

    Main sets
    500 on 5:40, 400 on 4:40, 300 on 3:40, 200 on 2:40, 100 on 1:40
    400 on 4:30, 300 on 3:30, 200 on 2:30, 100 on 1:30
    300 on 3:20, 200 on 2:20, 100 on 1:20
    200 on 2:10, 100 on 1:10
    100 on 1 min
    100 easy
    8x75 on 1min with fins swum 50 kick, 25 fly
    12x50 on 50 swum as 2 fly build, 2 fly drill, 2 back build, 2 back drill, 2 free build, 2 free drill

    Total 5200scy

    Apparently the UT boys went down to 50 on the last 100 which is basically 10 seconds faster than I went on every swim. That's fast!!! This was a tough set and I will feel it for a few days for sure. I don't remember all my times, but was getting quite a lot of rest at the beginning and next to none on the last 100. I went 57 on the last 100. The 75s were pretty tough too and it's getting about 15 seconds rest. I was beat at the end of this workout.

    i am going to sit down with Tom on Friday and work on a new set of goals for the year and beyond. I am seriously thinking of picking one event and making this the focus of my training for Nationals but I need to think this through. This is not to say I will only swim one event but basically train for that event and do some race pace training around this event.

    Back in the weight room proper tonight!!! Tomorrow will be painful I am sure.

    ----------- Update -------

    One of my team mates who is a very good masters swimmer pulled me to one side on saturday at our team party and told me he thought I was over training, was focused on too many events, and the range of my events was too big to really achieve what he thought i was capable of achieving. He did have a little alcohol in him but I think what he said made sense and I have been thinking about it since he said it. I am thinking I need to train with a focus on a specific event and potentially drop the pure sprint free events. My opinion is that I am not a sprinter or a distance guy when it comes right down to it and as a mid distance guy I can swim up and down but my strength is in the 200-500 range. My friends advice was to own it and train around what I own, rather than trying to train for everything from a 50 to a mile. Any thoughts?

    Updated September 9th, 2014 at 08:36 PM by StewartACarroll

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    Swim Workouts
  20. Week 101 - Saturday

    by , September 6th, 2014 at 01:52 PM (After a long rest)
    I had the best night of sleep this week and woke feeling pretty good. My thigh had even stopped hurting overnight. The original game plan today was T30 to compare where we are this year against last, but I was able to talk Tom out of this due to my thigh problem. Most of the main set today I pulled and as I write this my thigh is feeling pretty good. Fingers crossed a few more days of going easy and I should be back to normal.

    Warm up
    400 free with snorkel(add cardio cap to my snorkel yesterday)
    6x50 catchup on :45

    Main sets
    10x50 drill build on 1min
    8x50 free on :40
    4x(200 pull AFAP on 2:40 but me going 20 seconds behind everyone else, 6x25 no breathers on :40 AFAP)
    8x50 breast on :50

    Warm down
    100 easy

    Total 3500scy

    I tend not to be a complainer at practice and I think I took Tom off guard with my request to not do the T30. I think I can honestly say this is the first time I have asked not to do a set for any reason. Instead of the T30 we did a fun little set with me pulling when everyone else was swimming. Basically everyone was told to do the 200 AFAP on 2:40 and I had to leave 20 seconds after everyone else and try to catch them. One of our guys was having a great workout today going 2:07-2:08s so there was no way I was going to catch him with that much of a start but I sure did give it a good go. I got closer and closer as the set went on and I think I helped him go quicker than he usually does. I went 1:55,1:53,1:53,1:52. On the no breathers I was going 12-13s. On the breast I was coming in on 38-39s. I surprised myself on my breast being able to hold high 30s. Ironically my daughters 11-12 age group did something similar to this workout yesterday but they had to do the 200s fly on 3mins but did the breast on the same interval. On one hand it's exciting my daughter is getting quick but on the other it's depressing that we are adults yet her group is doing the same sets as our masters team. Oh the joys of getting old.
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    Swim Workouts
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