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Swim Workouts

  1. Anniversary weekend swimming

    by , April 23rd, 2017 at 03:51 PM (After a long rest)
    Today is my wife and I, 23rd wedding anniversary! It does not feel like we have been married that long. My wife asked if I would do it over again and to her surprise I said no....followed by why would I risk doing it again and it not being as good the second time around. I am a very happy husband who is fortunate enough to be married to a wonderful wife, mother and best friend.

    this weekend I swam both days. Saturday my training partner Bill, who moved to Fort Wayne, Indiana was back in town visiting. This morning I swam with our group who are going to Budapest. Both days the pool was setup LCM.

    Saturday LCM
    400 free with snorkel
    6x50 catchup on :55

    main sets
    6x50 kick on 1min
    16x100 free on 2mins
    200 easy
    8x50 as 25 underwater, 25 free afap on 1:10

    warm down
    200 easy

    i felt rough today but managed to hold 1:07/1:08s throughout.

    Sunday Drylands
    10 mins on stationary bike trying to get my heart rate up
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(5x(:45 seconds abs, :15 rest) 1min between rounds, leg lift, oblique crunches, plank, leg and arm extension, Russian twist with 12lb med ball
    10 minutes stretching

    swim
    400 free
    200 double arm back
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    Swim Workouts
  2. Aerobic Friday fun

    by , April 21st, 2017 at 10:14 PM (After a long rest)
    Today was not what I was expecting and in a sick way today was fun. One of the boys in the senior group came and swam with us this morning and despite feeling sleepy tired I raised my game.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x75 on 1:10 with fins as 25 no breath free, 25 breast arms with flutter kick, 25 underwater
    4x(2x25 stroke on :25, 100 kick on 1:40, 200 free on 2:15)
    200 easy
    6x100 free on 1:05
    100 easy
    16x25 on :30 as open, close, easy, fast

    warm down
    200 easy

    i did not feel that great on the transition set with fins, but felt much better on the stroke,kick, free set and was holding :14/:15 on the back, 1:25 on the kick and 2:07/08 on the free. On the 6x100 I felt pretty good and could have done another 4 today.
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    Swim Workouts
  3. Chicken legs

    by , April 20th, 2017 at 08:26 PM (After a long rest)
    Despite having the opportunity to swim on Sunday I choose to sleep after getting back from an early morning fishing outing. I fished when I was a kid and forgot how much I enjoyed being outdoors with no one around. Despite it being Easter it seemed like a great opportunity to go out on my kayak and be with nature for a few hours. The weather in dallas right now is pretty awesome and I had a blast. Alas, as a result of the fishing and sleeping I missed leg day, so I did legs today.

    My my wife always politely describes my legs as chicken legs. I guess they are a little scrawny. Anyhow, today was tough and I had jello legs within a few minutes of starting.

    10 mins on stationary bike working on heart rate of 130+ by the end.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 25lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes stretching

    swim was very short today and was LCM
    400 free
    4x100 free on 1:30 with snorkel
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    Swim Workouts
  4. Wednesday fade!

    by , April 19th, 2017 at 09:59 PM (After a long rest)
    I felt great when I woke up today but that feeling soon disappeared and by the end of practice I could not believe how tired I was. Today was a whooping!

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    8x50 kick in :50
    4x4x50 IMO by round on 1min afap
    200 easy
    8x75 with fins on 1min as 25fly kick, 25 fly, 25 free
    12x25 double pull out breaststroke on :30
    12x50 free on :32.5

    Warm down
    200 easy

    Despite not doing the normal 16x50s I swam these hard and was able to finally hold 26/27 on the free round. Now I just need to do this for the regular version for 16 instead of 4. My back is pretty good right now and I held 30s. The fly and breast are pretty pathetic however.
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    Swim Workouts
  5. Making my triceps hurt

    by , April 18th, 2017 at 09:59 PM (After a long rest)
    Todays workout involved weights plus a leisurely swim to stretch out. I have been gradually increasing my weight over the last month and today I tried isolating my triceps and lats to which I was quite successful. Tomorrow is not going to be fun but the burn associated with lifting in a sick way feels good.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 10lbs , 10 right arm and 10 left arm elbow flexion and extension using 25lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 70lbs)
    3x(10 rolling bat triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup scy
    4x100 free with snorkel on 1:30
    8x50 catch-up on :50
    10x50 kick on 1min
    4x100 IM on 1:30
    200 easy

    my arms were like jello after weights today and when I dove in I went really deep and did not think I was coming up. I did loosen up after a while.
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    Swim Workouts
  6. Back to some serious fun

    by , April 17th, 2017 at 10:28 PM (After a long rest)
    Over the past few months I have gradually made progress following my elbow surgery. I registered for worlds about a month ago and last week created a training plan for Budapest. I am not in the shape I want to be going into training for worlds but I have plenty of time and it could be worse. We started training long course about a week ago and it feels so good to be back in real course. I was able to do 15x100s LCM free on 1:20 on Saturday and despite not feeling that great I was pleased I could hold 1:15s throughout. Today's workout was also pretty tough and I am holding up well despite my pinching shoulder.

    Pool setup LCM

    Warm up
    400 free
    8x50 catch-up on :55

    main sets
    8x300 pull with paddles on 4mins trying to hold 1:15 pace
    100 easy
    12x50 kick on 1min
    12x50 back on 1min at 80% effort

    warm down
    200

    We had 7 people in each lane today and I had some difficulty over taking on a few of the 300s today but held 3:38-3:45s. Last summer I was able to do 3:30s on 3:45 interval so I am not back to that kind of speed yet but despite being tired it felt good to swim hard. Half the lane put fins on the 50s kick and for the first time in a long while I was 5th in the lane. I held 50-52s in the kick. The last back set Tom wanted long strong swimming and I held 38-39s. I was pretty tired by the end of practice today and did not realize how much we swum.

    I am swimming less race pace at ve at the moment and instead trying to improve my general conditioning and strength training. My weekly total is back to about 20k and I am lifting 3 days each week. My plan for Budapest really gets going in May.
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    Swim Workouts
  7. Signs of life finally

    by , April 3rd, 2017 at 09:07 AM (After a long rest)
    I have been back in the water for a few months now. The elbow is completely pain free, however the opposite shoulder is now giving me problems; the challenges of age I guess. I have been lifting for about 3 weeks and again despite not being anywhere near where I was before the surgery I am making steady progress. Overall I am very happy with my progress and hope to be competitive at worlds in Budapest. I will likely alter my normal event program a little and focus more on the 200s and shorter distances.

    Despite some discomfort with the left shoulder I am finally getting back in shape and despite being no where near where I was aerobically, I am back in some semblance of shape.

    Today we did a tough tough mix of kicking, over kicking and back.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    10x100 free with paddles and snorkel on 1:15
    100 easy
    4x(100 kick on 1:45, 50 Free with overkick on :50, 50 back on :40)
    100 easy
    3x(50 kick on :50, 100 Free with overkick on 1:20, 50 back on :40)
    100 easy
    3x(25 streamline kick on :30, 75 Free with overkick on 1min, 100 back on 1:20)

    warm down
    200 easy

    on the 10x100s I was holding 1:05s. On the kick, overkick, stroke sets I was really focusing on over kicking and was getting :10-:15 rest on all the swims. The overkick sets are always tough and I did notice I have a slight issue with my right leg not kicking as strong as the left. Tom said he thinks it's a slight bend in the right leg that gets worse when I am tired.

    I am am having fun again and I am looking forward to gradually increasi intensity in the pool and weight in weight room over the summer. It's great to be back.
    Categories
    Swim Workouts
  8. Back to kicking again and again and again!

    by , January 23rd, 2017 at 12:34 PM (After a long rest)
    I have been back in the pool kicking for about 3 weeks now. At first I could not streamline but each day it has got better and better. My aerobic side is ok but I struggle getting my heart rate high enough by just kicking despite going as hard as I can. We did this little set last week:

    400 kick
    6x50 kick on 1min
    8x(100 kick on 1:40, 50 kick on 1min)
    10x50 streamline back kick with fins on :35
    16x25 kick on :30 alternating flutter and IMO no free
    10x50 with fins on :35
    200 easy float

    and this today

    400 kick
    6x50 kick on ::55
    5x100 kick on 1:45
    4x100 kick on 1:40
    3x100 kick on 1:35
    2x100 kick on 1:30
    1x100 kick on 1:25
    100 easy
    8x100 kick on 2mins best average
    100 easy
    8x25 underwater with fins on :30
    100 easy



    At first the kicking was fun since I had not swum in a while but now my legs are tired all the time and I get bored doing all the kicking. Tom has done a great job mixing up workouts to accommodate me but I so desperately want to swim. I have a doctors appointment on 9th Feb and I am hopeful that I will be able to gradually start swimming after that.


    At this point I have almost a complete range of motion and according to the physical therapist I am about 4 weeks ahead of schedule. The sight of the operation looks pretty gnarly but the scar is going to be pretty skinny by the looks of things.
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    Swim Workouts
  9. Week 215 - this maybe it for a while

    by , November 21st, 2016 at 08:50 AM (After a long rest)
    My right elbow has been a problem since spring Nationals and unfortunately despite some good days, this week has been pretty bad and on Saturday I had to withdraw from the DAM meet after the 50 free. Despite a crazy week of work I managed to swim every day last week, and was looking forward to swimming in a meet. Despite my first event, the 2 back being slow it did not hurt. The 50 free on the other hand was painful from the get go and after battling through to finish my forearm was again numb and the elbow joint hurt considerably. Yesterday I lived on ibuprofen but this is not sustainable and the elbow is not getting better. I am going to phone the surgeon this morning and see if we can arrange surgery. When I met with him previously he said that the recovery time was 3-6 months but then said he was concerned I would not be happy with the restriction in range of motion. I don't know what's going to happen but being pain free will be nice!

    I am hoping I can arrange surgery for after the NE champs so I can at least do one more meet but I will also take the first available opening so who knows. This does suck but I will come through it and no matter what, swimming is a big part of my future either in the pool or on deck!

    Updated November 21st, 2016 at 10:14 AM by StewartACarroll

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    Swim Workouts
  10. Week 215 - Monday

    by , November 14th, 2016 at 09:45 PM (After a long rest)
    We had the two day kids LPA meet this weekend and I was on deck all weekend. My daughter once again had a terrific meet doing best times in every event. She finally broke a minute on the 100 free going 58.6 and her best swim was probably her 2 back where she went 2:13. It's great to see her having fun and swimming fast.

    I had a really good night of sleep last night and woke up feeling good this morning.

    I felt about as good as I have felt in practice in at least a year today. I also had no elbow pain again. Today's workout was tough but the no elbow pain was awesome! I seem to have ups and downs but more ups recently.

    Warm up
    400 free with snorkel
    6x50 catch up on :50
    100 easy

    Main sets
    5x(200 free on 2:20, 100 on 1:15 odds back, evens free)
    100 easy
    6x125 kick on 2mins best average
    100 easy
    10x50 doggy paddle down, free back on :50
    8x100 on 1:15 as 75 free, 25 back

    Warm down
    200 easy

    I went 2:03 on the first 200 and then slid to 2:05/2:06s. The back I was going 1:08s and the free 1:05s. On the kick I was 1:50s. I struggled keeping high elbows on the doggy paddle. The 8x100s I was coming in on 1:05s and felt like I could have gone faster. I felt good throughout.
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    Swim Workouts
  11. Week 214 - Saturday

    by , November 12th, 2016 at 11:22 AM (After a long rest)
    I decided to take some melatonin last night to try to ensure a good night of sleep. I definitely slept better but was a little groggy when I work up. This fortunately did not last long and I felt ok in the water. Today our kids program is hosting a meet and Tom decided to put the pads in and do some fast swimming. My elbow felt pretty good today and I decided no matter what I was not going to do any 200s to avoid extra stress on the joint.

    Warmup
    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    8x100 free on 1:20

    from the blocks

    100 free - 52.8
    50 fly - 27.1
    100 breast - 1:12.0 (hurt my left groin off the last turn)
    50 free - 24.6
    50 back 27.9

    we were getting about a 100 warm down between swims and as such I was pleased with how I did despite the times not being that fast; especially the 50 free. I feel strong in the pool but don't have easy speed and everything seems forced rather than smooth. With all my challenges this year swimming has been a god send and is my happy place(generally)

    My son has been having some pretty bad migraines and stomach issues the past 6months. We saw the neurologist thinking it was related to his concussions but after several tests the neurologist recommended us to a GI specialist. He went yesterday to see the specialist at children's yesterday and has to have a colonoscopy on Monday. We are quite worried about him. He is a strong kid but is just not well and we want to get to the bottom of his health issues so we can get him some relief.
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    Swim Workouts
  12. Week 214 - Friday

    by , November 11th, 2016 at 08:54 PM (After a long rest)
    I had a good night of sleep but was quite tired this morning. Today's workout had a similar feel to yesterday's workout; it was completely by coincidence.

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

    main sets
    6x50 kick on :55
    16x25 free to feet on :30 - told to do no breathers
    6x50 kick on :55
    3x25 easy on :30, 1x25 on :15
    2x25 easy on :30, 2x25 on :15
    1x25 easy on :30, 3x25 on :15
    3x25 easy on :25, 1x25 on :15
    2x25 easy on :25, 2x25 on :15
    1x25 easy on :25, 3x25 on :15
    3x25 easy on :20, 1x25 on :15
    2x25 easy on :20, 2x25 on :15
    1x25 easy on :20, 3x25 on :15
    6x50 kick on :55
    8x25 no breathers from a dive on :40 fast

    warm down
    200 easy

    i made everything today but despite it just being 25s I was tired. This really should not have been that hard but it was.
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    Swim Workouts
  13. Week 214 - Thursday

    by , November 11th, 2016 at 08:47 PM (After a long rest)
    I was in Dayton this week and even planned my hotel to allow me to swim at the university of Dayton. Unfortunately my hosts and work conspired to prevent me from swimming. It probably did not hurt me taking a couple of days of rest but I felt out of sorts both days; like I had missed my morning coffee. My flight home had me back at DFW around 9:30pm and then I had the hour drive home which made for a late night. I made it to practice on Thursday morning but ended up doing a relatively easy workout and cut back on the dry lands.

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

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    12x50 kick on :50
    4x4x25 swim IMO by round on :30
    12x25 kick on :25
    8x25 back on :20
    4x25 free on :15
    200 easy

    I felt quite tired today but my elbow felt pretty good.
    Categories
    Swim Workouts
  14. Week 214 - Monday

    by , November 7th, 2016 at 01:06 PM (After a long rest)
    This weekend was a blur due to having to work both days. I am traveling this week and due to lack of software development resources and our priorities being elsewhere I took a stab at creating a solution for a customer I am on sight with Tuesday and Wednesday. I got done what needed to get done but it was stressful and two really long days made for a long weekend. Looking back I don't remember much as I had my head down all weekend. I hate having to do this but this was one of those occasions where the desired outcome offset the effort.

    This morning I felt generally tired and not that motivated to swim fast. Tom's workouts have a way of beating every last ounce of effort out of me even if I don't want to. Today was a long hard slog!

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

    Main sets
    4x(2x200 on 2:20, 100 on 1min)
    200 easy
    3x400 kick as 100 smooth,100 fast flutter,4x25 underwater and 100 fast dolphin kick on 7mins
    100 easy
    6x25 Afap butterfly on :30

    Warm down
    200 easy

    I was trying to go smooth on the 200s and was holding 2:15 ish pace. I actually started out at 2:10 on round 1 but backed off because the 100 hurt so bad. I was coming right in :59/1:00 on the 100s so this set led to about 40 seconds of rest the entire set. This made for a lot of fast swimming and I felt awful nearly the whole way. On the kick I was getting about :30 rest. On the 25s fly I was holding :14s which is not that great but after the battering before this I was actually quite happy with the times. Off to Dayton, OH with work til Late on Wednesday. Wooohooo!!!
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  15. Week 213 - Saturday

    by , November 5th, 2016 at 03:01 PM (After a long rest)
    I slept well last night and my elbow was not too bad this morning. It's always nice in saturdays to get a little extra sleep.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    8x50 kick on 1min
    16x100 free at 400 race Pace on 2mins
    Done as:
    4x100 free
    4x100 back
    4x100 free
    4x100 kick with fins

    warm down
    200

    i felt strong until the 16x100s where I just felt heavy and winded. On the kick I was comfortably holding :50s. On the first 4x100s I was 1:08, on the back I was 1:17,1:16,1:17,1:18. On the next 4 free I was 1:08,1:09,1:09,1:08 and then on the kick with fins I was 1:11-1:12s. I was really just not feeling comfortable in the pool on the 100s today. I don't really have a good explanation. I was tired but I am more often tired than not. It's been a tough week and now I am off to work!
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  16. Week 213 - Friday

    by , November 4th, 2016 at 09:37 PM (After a long rest)
    I had a good night of sleep but was a little sore this morning. We did a similar set to one I gave my kids earlier in the week and it was tough.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    2x(3x150 smooth free on 2:05, 1x200 fast free on 2:05)
    200 easy
    2x(3x75 smooth free on 1mins, 1x100 fast free on 1min)
    200 easy
    3x(3x25 smooth free on :25, 1x50 fast free on :25)
    200 easy
    12x50 kick odds flutter, evens breast on 1min

    warm down
    200 easy

    my times were not that great but I made the intervals going 1:40s on the 150s, 2:03 and 2:02 on the 200s. I was :48s on the 75s and :58s on the 100s. On the 25s I was holding :14s and I went :25s on the 50s. The kick was basically social kicking(not my normal thing but Chris Shaw was at practice and I had not seen him in a long time and it was good catching up).
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  17. Week 213 - Thursday

    by , November 4th, 2016 at 09:30 PM (After a long rest)
    It's been a very busy week and I have struggled staying on top of everything. I even have to work this weekend!

    After feeling awful on Monday and a lot of elbow pain I have progressively felt better and better each day this week. Swimming pain free is such an awesome thing.

    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.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    4x(4x25 IMO by round on :30)
    100 easy
    12x25 back on :25 at 200 pace
    100 easy
    8x25 smooth free with snorkel on :20
    100 easy
    4x25 free with snorkel on :15
    200 easy
    Categories
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  18. Week 213 - Wednesday

    by , November 2nd, 2016 at 09:30 PM (After a long rest)
    I slept ok and was better than yesterday but again woke up tired. I felt very sluggish throughout today's workout and had to work hard to get going.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 build on :50
    16x50 free at 200 race Pace on :55 done as 4x50 back, 4x50 free, 4x50 back and 4x50 free
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x100 IM on 2mins

    warm down
    200

    this workout just never felt good. I decided to work on my back to see if I felt any better on this than my free. I was able to hold :29/:30s on the back which was great but my free was sluggish again and was :27/:28s. I was not confident I would do well on the kick Set but surprised myself holding 1:22s and this was the best I have done on 100s kick in a very long time. The IMs were on a very generous interval and I went smooth on the first 3 and then descended the last 3 going 1:12s on the first 3 and then going 1:10,1:08,1:07.

    Despite feeling bad in the water and still struggling a little with my breathing i had no elbow pain and I take this as a big step forward.
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  19. Week 213 - Tuesday

    by , November 2nd, 2016 at 09:21 PM (After a long rest)
    I slept better but was quite tired this morning. After yesterday's workout and how bad I felt I decided I was going to do a normal dryland but back off on the swimming intensity and used the swim as active recovery.

    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.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  20. Week 213 - Monday

    by , October 31st, 2016 at 09:32 PM (After a long rest)
    I slept better last night. I also felt much better during the warmup but that feeling soon went away when I got to the main set.

    The pool was setup as scy.

    Warm up
    400 free with snorkel
    6x50 catch-up as :50

    main sets
    100
    200
    300
    400
    500
    400
    300
    200
    100
    all done on 1:15 base pace and swim with snorkel
    100 easy
    8x125 kick on 2:10

    warm down
    4x(3x50 free on 1min doing 3,4,5 lines off each wall)

    i felt hideous on the pyramid pyramid and just felt winded the whole way. I got through the set but just felt flat with no strength or power. Even the kick set just felt like a slog. My elbow started to ache at the end of the practice.
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