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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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.
    Categories
    Swim Workouts
  7. 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
  8. 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
  9. Week 101 - Friday

    by , September 5th, 2014 at 08:49 AM (After a long rest)
    Last night I picked my daughter up from the pool and then as a family we went to steak and shake for dinner. Definitely not my favorite place to eat but the kids made the decision and they actually agreed so my wife and I went along with it. I ate a burger for the first time at a restaurant for the first time in a long long long time. It was surprisingly good and I even ate the skinny fries they have which were good. It will probably be a very long time til I eat fast food again but it was fun.

    I had had a good nights sleep and the allergy meds seem to be helping.

    Todays workout out was very hard and once again my left thigh is hurting really bad. It's gone from a twinge to a full blown hurt. I am trying to swim through it as best as I can and it does not seem to slow me down but it sure does hurt. It's weird it's in the upper portion of the thigh at the front. I have iced after practice three days this week but today it really hurt. I was fine during the warmup and did not feel it at all. On the 50s fly I pushed off at the turn on number 2 and as I kicked down I felt it and it just got worse as the workout went on. I hurt less on free than fly! Oh well another little niggle to deal with. This getting old stuff sucks.

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

    Main sets
    4x(4x50 on 1min IM order by round, 4x25 free on 30 at 200 pace)
    100 easy
    3x(2x100 AFAP on 2mins, 2x50 kick on 1min)
    100 easy
    6x50 doggy paddle down, perfect free back with snorkel and cardio cap on 1min

    Total 3300scy

    As well as the muscle injury this workout was tougher than it looked. The 50s IM order I was holding 31s on the fly, 32s on the back, 39s on the breast and on the last round I did IM order by 25 instead of free. On the 25s at 200 speed I was holding 13s. When Tom told us the AFAP 100s set you could see the pain on everyone's faces. I like doing sets where we swim as a group and this was one of these where no matter your swim time we all went on the same send off. These sets have an energy of there own with people encouraging each other and it's quite energizing. Despite the pain in my thigh I held 55s throughout the AFAP 100s. I was very happy with this but I think I can go faster than this during this training cycle and hope to be able to work towards dropping a second or two on sets like this. It's more like a best average set although I swim them all out. The kick was equally hard and I was holding 40s. The hardest part was the transition from kick to swim and the first in each round was harder than the second for some reason. At the end of practice Tom asked if we enjoyed the workout which I really had to think about; it was definitely one of those workouts in hindsight that was awesome and you look at with some pride but during the workout it's awful. I am not sure if I would call it fun, but in a sick way it was satisfying if that makes sense.
    Categories
    Swim Workouts
  10. Week 101 - Thursday

    by , September 4th, 2014 at 10:06 PM (After a long rest)
    I had a better night of sleep but still woke before my alarm went off today. Unfortunately I did not feel that special in the pool and despite swimming quick I had to work really hard throughout todays workout. I donít mind working but when everything feels like a big effort it makes for a long workout.

    Warm up
    4x300 free with snorkel on 4mins

    Main sets
    4x(3x50 kick on :55, 1x200 IM on 3mins)
    4x200 pull on 4mins AFAP

    Warm down
    100 easy

    Total 3500scy

    I was going quicker than usual in the warm-up and ended up descending the 300ís. I started out at 3:30 and dropped to 3:15 by the last one. On the main set I was holding 42-43 on the kick and then went 2:25, 2:24, 2:22, 2:20 on the IMís. I took a couple of minutes rest after the IM set and then went into the 200ís. During my paint balling on Saturday I got hit in the thigh and yesterday I felt a twinge in the thigh muscle (I think itís just a bruise) but I ended up pulling the 200s today even though the set was written as swim free. I felt quite tired but ended up swimming some good times and went 1:56, 1:55, 1:56, 1:55.
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    Swim Workouts
  11. Week 101 - Wednesday

    by , September 3rd, 2014 at 10:39 AM (After a long rest)
    Last night my wife had to attend my sonís open house at the school and met all his teachers. I was on daddy duty and made my kids day by taking them to steak and shake for dinner. Despite my wife preparing stouffers lasagna which is my daughters favorite they were both open to fast food. I decided to not eat fast food and instead watched my son and daughter devour burgers, fries and milk shakes while I drank water. I ended up eating some of the lasagna when I got home L. I had a better night of sleep but woke up at 4:15am and was wide awake so instead of tossing and turning I decided to get up. I was anticipating a tough workout today based on the fact that my daughters group does our workout the day before on slightly adjusted times and she had a tough one yesterday. I felt pretty crappy during the warm up but got going on the main set again.

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

    Main sets
    10x50 build on 1min
    15x100 swum as 5x100 on 1:20, 4x100 on 1:15, 3x100 on 1:10, 2x100 on 1:05, 1x100 on 1min
    200 easy
    8x100 kick with fins on 1:30 alternating board and back by 100

    Warm down
    400 easy

    Total 4100scy

    I finally loosened up on the 10x50s transition set. It helped having one of the young newer guys swimming next to me who is a good swimmer and I think when he gets his aerobic base up will push me on everything. We swam side by side in adjacent lanes and swam stroke for stroke through the build 50ís and were building to 30s each 50. On the 5,4,3,2,1 set I was the only one on these times and I was under instructions to hold low 1mins throughout and then see if I could make the last 100. Tom said my goal this year should be under 1min throughout; we shall see. Today I held 1:01s throughout and then on the last one dropped to :59. On this set I typically try to stay relaxed until the second 100 on 1:05 but today I was huffing and puffing all the way down. In hindsight it felt good but during the set it was tough. On the kick set with fins I was swimming these relaxed and was holding 1:05 on the 100s with the board and 57-59s on the 100s on my back.
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    Swim Workouts
  12. Week 101 - Tuesday

    by , September 2nd, 2014 at 01:41 PM (After a long rest)
    I had a horrible night of sleep once more. Looking back on my flog the past two years I seem to have sleeping issues in the fall and now I am wondering if these are related to allergies, despite the fact that thus far I have not had any congestion. I might try my allergy meds for a week to see if that helps. Despite the poor night of sleep I once again had a pretty good workout.

    Warm up
    5x200 free with snorkel on 2:45

    Main sets
    16x100 descend 1-4 on 1:20(swim round 1, swim with snorkel on round 2, swim with paddles on round 3, and swim round 4)
    4x(200 kick on 2:30, 4x25 fly on :40 AFAP)
    10x50 free drill, fly by 25 on :50

    Warm down
    100 Easy

    Total 4400scy

    I decided to try to hold the same descend through each round and also decided to descend from a pretty quick pace today and was out in 1:03 and descended to 58-59. I mainteained this throughout the 4 rounds of 4x100 and was 1-2 seconds quicker per 100 within the round. Despite going on a pretty easy send off time I was hurting by the end of round2 and the last 8 x 100s were hard work. On the next set I felt great on the kick and was holding 2:52s throughout, and was going 14 and 15s on the 25s fly. Coach did not specify the stroke on the 25s but I decided to do fly. Despite only doing limited fly todate I am already feeling stronger in general and I hope that this continued effort pays dividends. The drill, fly at the end was swum on 35s with a pretty big effort again on the fly.

    I start weights and dry lands tomorrow night so will no doubt be sore the rest of the week.
    Categories
    Swim Workouts
  13. Week 101 - Monday

    by , September 1st, 2014 at 11:08 AM (After a long rest)
    On Saturday afternoon my daughters swim group went paintballing. I was asked to participate by her/our coach which I did not have to be asked twice to do. It was great fun! Only down side is that being ultra competitive means you end up with lots of bruises. I am covered in big purple, brown, yellow and red bruises from the back of my head(friendly fire), to my shoulders and legs. This morning the bruises combined with a pretty bad night(hot again) of sleep meant I was sluggish on the pool during the warmup. There were 9 of us at the pool this morning and we did a group workout that meant everyone could do the main set together.


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


    Main sets
    Drop a second 50s starting on 1min and see how low you can go
    100 easy
    8x50 kick on :50
    10x100 alternating pull with paddles and swim with paddles on 1:25 trying to drop 1 second per 100


    Warm down
    200 easy


    Total 3900scy


    I felt stiff on the first few 50s but once we got going I was fine. I ended up going down to 30 and probably could have gone at least one more(maybe two) but was not feeling it today and my legs in particular felt heavy. On the kick set I was holding 37-38s and once again my legs felt heavy. On the descending 100s I started out at 1:03 and managed to drop to 54s.this was kind of an interesting way to do the 100s because the pull with bouy was much harder than the 100 without the bouy. I was really tired at the end of this set.
    Categories
    Swim Workouts
  14. Week 100 - Saturday

    by , August 30th, 2014 at 01:55 PM (After a long rest)
    It was great to be back home last night and I had dinner(curry) with my wife and kids(chick-fil-a). I went to bed early and slept until 5am. I got up and had a leisurely breakfast before heading to the pool around 6:30am. Today was a team workout with everyone doing the same thing on the same interval. I continued the journey that is fly this morning once again doing way more fly than prior workouts.

    Warm up
    600 free with snorkel

    Main sets
    2x(5x50 fly on 1min fast, 5x50 kick on 1min, 5x50 IM order no free on 1min, 5x50 free breath every 5 on 1min, 5x50 free with snorkel on 1min)

    Total 3100scy

    i was was doing the fast 50s fly on 29s and they hurt. From 3 on I had to work hard to go under 30s. Interestingly the 50s free with snorkel I was holding 29s very easily.

    After practice ice I did my first yoga session and really enjoyed it. In particular I worked on all around flexibility and core strength which is exactly what I am looking for from this. Pat first I was very stiff but by the end of the hour my hips in particular started to loosen up. Good stuff and something I plan on adding to my routine; I figure it can only help me with my swimming.
    Categories
    Swim Workouts
  15. Week 100 - Friday

    by , August 29th, 2014 at 05:17 PM (After a long rest)
    Today was my last swim with the levonia masters and likely my last LCM swim til next spring. I had to cut the workout a little short due to an 8am appointment north of Detroit.

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

    Main sets
    12x200 on 2:45 descend 1-4 swum round 1 free, round 2 with paddles and round 3 paddles and pull bouy
    2x100 back easy 1:30
    4x50 free build on 1min

    warm down
    200 easy

    total 3700LCM

    On the 200s I descended nicely going 2:35,2;31,2:27,2:23 on round 1, 2:33,2:30,2:27,2:22 on round 2 and 2:33,2:30,2:27,2:23 on round 3. I felt good. The back and free were the last few swims on the set everyone else was doing and worked out as a good transition after my 200s. I was going 1:15s on the back and 33-34 on the 50s free. Once again I felt good. Despite having a great time and even featuring in the end of season team photo it's going to be great heading home and swimming with my team mates tomorrow. I have my first yoga class tomorrow after swim practice. Can't wait to see how pathetic I am. My hope is it will help with my flexibility and core strength.
    Categories
    Swim Workouts
  16. Week 100 - Thursday

    by , August 28th, 2014 at 12:32 PM (After a long rest)
    I had a good nights sleep last night and woke feeling good. I once more swam with Levonia masters and again had fun.

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

    Main sets
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    100 easy
    12x50 swum IM order by 25 on 1min
    4x200 perfect swim with snorkel on 2:45

    Warm down
    100 easy

    Total 3800LCM

    Skip brought two clocks today so we had pace clocks at both ends of the pool, unlike yesterday. On the 5,4,3,2,1 set I just missed the 1:05 final time going 1:07 but made the rest of the send offs. The IMs were fun and I went 38-39 on the fly/back 50s and 43-45 on the breast/free 50s. The 200s I was getting about 5 seconds rest and felt good and easy. I have one more practice tomorrow before heading hom. Tomorrow will be a rush due to an early meeting at 8am.
    Categories
    Swim Workouts
  17. Week 100 - Wednesday

    by , August 27th, 2014 at 07:50 PM (After a long rest)
    This morning I accidentally set my alarm for 3:30am and to make matters worse I am on eastern time and as a result I had a pretty short night of sleep. Yesterday after practice I traveled to Detroit and will be here the rest of the week. I arranged with Skip Thompson to swim with the Levonia Masters who are still swimming LCM outdoors. I really enjoyed training with the group this morning and I recognized many of the folks from my visit earlier in the summer.

    the only downside to the pool we swam in that I had forgotten about was that there is no visible pace clock so everything today was done off of how I felt and suspect I was taking 10-15 seconds between swims.

    Warm up
    400 free with snorkel
    6x50 catchup
    300 free with snorkel

    Main sets
    5x100 pull with paddles
    400 swim
    2x200 pull with paddles
    6x100 swim
    12x50 build

    Warm down
    200 easy

    Total 3700LCM
    Categories
    Swim Workouts
  18. Week 100 - Tuesday

    by , August 26th, 2014 at 11:33 AM (After a long rest)
    I helped a friend move some couches, and a washer and dryer last night. It was very hot yesterday and I had quite a sweat going during this exercise. It was fun and we laughed and joked throughout. One of the guys ripped his shorts and we gave him crap the entire time; it was fun. I ended up going to bed late as a result of helping but I had a good nights sleep and woke just before my alarm was due to go off.


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


    Main set
    4x(200 IM on 3min, 2x100 IM on 1:30, 2x50 IM order by 25 on 1min)
    100 easy
    20x50 free build 1-4 on :45


    Warm down
    100 double arm back


    Total 3800scy


    More IM than usual but I focused on doing the entire length(s) fly and felt good. I think I will do a few off events this fall and maybe a 200IM and some sort of fly event(likely 100). I held 2:25s on the 200s and 1:11-1:12 on the 100s. The 50s were swum strong with lots of rest. I am starting to really feel good in the water. My shoulder is feeling good even with all the fly. It pinches slightly on free in the catch phase of the stroke.
    Categories
    Swim Workouts
  19. Week 100 - Monday

    by , August 25th, 2014 at 01:08 PM (After a long rest)
    I had a restless sleep last night. I periodically get very hot during the night and have a hard time getting to sleep and last night was one of those nights. I was tired when I woke up but felt fine after I got up and moving.

    I had a physical for insurance at work so had to limit my food intake(they asked that I fast but thats impossible if I swim and I was not giving up a practice today). I felt great in the water and my shoulder felt the best its felt in quite some time. I still plan on setting up an appointment with the orthopedic doctor though just to get it checked out.

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

    Main sets
    10x300 pull on 3:30
    100 easy
    4x200 kick on 3:30

    Warm down
    8x50 drill on 1min

    Total 5000scy

    I really tried relaxing during the 300s and descended from 3:10 to 3:05 over the course of the set. I am trying to work on my turns and streamline off the wall. In particular I am trying to not breath with my first stroke off the wall so that I stay streamlined longer and hopefully gain a little speed on my turns(which again I am reminded are plentiful in scy as compared to LCM). I felt great on the 200s kick and was out in 1:25's and back in 1:27s on all 4. I have not felt this easy on a kick set in quite some time.

    I will practice at our pool tomorrow and then I am heading to Detroit with work for the rest of the week. I will be swimming with Skip Thompson at the Dearbourn, MI, outdoor pool like I did earlier in the summer. It was fun then and I am looking forward to swimming LCM again.
    Categories
    Swim Workouts
  20. Week 99 - Saturday

    by , August 23rd, 2014 at 08:26 PM (After a long rest)
    I went to bed early last night and had an awesome nights sleep. I woke up to my alarm and got nearly 10 hours of sleep. Nearly our entire team were at practice today and it was good to have have everyone back. I really enjoy Saturdays since we get more time in bed and after practice I bring food back for the kids and have breakfast with the family. Today was a great day!

    5x200 on 3mins swum as swim drill by 50
    6x150 on 2min swum as 100 free, 50 back
    7x100 kick on 1:50
    8x75 IM on 1:05 no free
    9x50 build on 1min
    10x25 fly on :30

    Total 4050scy

    this was kind of a fun workout not really having to think too much! Most of this was swum pretty easy concentrating on my strokes. I did 5 of the 50s fly and all the 25s fly. I still have a pinch in my shoulder which is annoying. It does not hurt enough to prevent me from swimming but it does hurt.
    Categories
    Swim Workouts
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