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Swim Workouts

  1. 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.
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    Swim Workouts
  2. 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.
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    Swim Workouts
  3. 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.
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    Swim Workouts
  4. 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.
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    Swim Workouts
  5. 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
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    Swim Workouts
  6. 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.
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    Swim Workouts
  7. 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.
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    Swim Workouts
  8. 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.
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    Swim Workouts
  9. Week 99 - Friday

    by , August 22nd, 2014 at 09:04 AM (After a long rest)
    Rain in Chicago yesterday reeked havoc on my return home. I left downtown Chicago for a 6pm flight at 2:30pm and I arrived at the airport at 5pm. I don't think I have ever sat in the same spot for so long on an interstate when there was no accident. In fact I could not determine the cause of the stationary traffic. To say it was a mess was an understatement. To make matters worse I had left my iPhone charger at home and my phone had very little power so I was afraid to go back roads. After arriving at the airport I discovered my flight was delayed an hour which ended up being almost two. I find flight delays annoying but the bs the airlines give even more annoying. I am a big boy I can deal with a delay but continually telling me the flight is delayed 15minutes and another 15minutes and another 15minutes, is very very annoying. I arrived back at DFW at 10:30pm and after getting to my car and driving home it was almost midnight; so by my standards this was almost time to get up as opposed to going to bed.

    I woke ore up to the alarm this morning and felt pretty physically tired. I did not know how I was going to feel today. As it turned out I felt ok, not special but not bad either. Today was a mix of things but it was fun and at the end I could tell I was tired.

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

    main sets
    8x100 kick with fins on 1:40 swum by 25, fast with board, easy with board, under water, fast on back
    9x100 free on 1:30 descend 1-3,4-6,7-9
    100 easy
    6x200 on 3:10 swum as 25 fly, 50 breast, 75 back, 50 free

    warm down
    100 easy

    total 3800scy

    i felt descend on the kick and was going 1:02s. The 100 free I worked the descend and went 1:05,1min,55. I was amazed at how consistent I was on the times and how easy both the 1:05 and 1min felt and how hard the :55 felt. The 200s were a little different and I started out at 2:25 and descended throughout and went 2:18 on the last one. I was tired on the 200s.
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    Swim Workouts
  10. Week 99 - Thursday

    by , August 21st, 2014 at 08:36 AM (After a long rest)
    I had a short but good nights sleep last night. This morning I swam with the Academy Bullets Masters team in Aurora Illinois at the Marmion Academy pool. The pool was a nice 8 lane 25yd indoor pool and the team were very friendly and I enjoyed swimming with the team. My left shoulder is still pinching but again I felt less pain/discomfort today than yesterday. I still plan on seeing a specialist but it's good that I am feeling better

    warm up
    500 free with snorkel
    500 kick on back swum as 5x100 on 1:40
    500 pull no paddles

    main set
    3x(2x100 free on 1:10, 3x50 pull on 40, 4x25 free on 25, 150 with snorkel)
    100 easy
    8x50 drill on :50

    warm down
    200 easy

    total 4000scy

    i tried relaxing and going at a good steady aerobic pace today and surprised myself how fast I was going while still feeling very relaxed. On the 100s I was holding 59s. The 50s pull I was holding 32-33s and the 25s I was going 14-15s. I think everyone else used the 150 as a recovery but I swam it as an aerobic swim and was holding 1:31-1:33s. I felt good today and definitely had a good feel for the water. I counted my strokes a few times and was holding 9-10 strokes per length.

    There are thunderstorms in Chicago today and I am going to try to get to the airport early but that maybe easier said than done. Fingers crossed lightening will not affect my flight home.
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    Swim Workouts
  11. Week 99 - Wednesday

    by , August 20th, 2014 at 11:19 PM (After a long rest)
    I had a good nights sleep and felt good when I woke up this morning. My pinch in my left shoulder was still there today but it did not seem as bad as yesterday or Monday. I am going to go and get it checked out since it does not want to go away. It's not preventing me doing anything which is good but there is discomfort and I don't want it getting any worse. One of my teammates is seeing a doctor who was a former swimmer at Stanford for a similar condition so I will try and arrange an appointment with him next week.

    I finally felt felt like I had my feel for the water today and felt somewhat easy in the water for the first time this week. Our coach is away still so it's your own workout this week and today I decided to mix it up a little and spent most of the time doing IMs. Everyone else did the workout Tom left for today but I decided to be a rebel and do my own thing; cats away so this mouse will play. It was kind of fun doing something different.

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

    main sets
    5x200 IM on 3mins
    100 easy
    10x100 IM on 1:30
    100 easy
    10x50 drill IM order on 1min
    6x50 kick on 1min

    warm down
    100 easy

    total 3800scy

    i was holding 2:25s on the 200IMs and 1:10-1:11 on the 100 IMs. Other than the pinch in the shoulder this felt good and I felt pretty easy. I am in Chicago tonight and will be swimming with a team in Aurora, Illinois tomorrow morning. It's just an overnight trip and head home late tomorrow night. Fingers crossed no delays tomorrow or else Friday morning will be a real struggle.
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    Swim Workouts
  12. Week 99 - Tuesday

    by , August 19th, 2014 at 09:16 AM (After a long rest)
    I went to bed early last night and had a good nights sleep until 3am at which time I woke up and could not go back to sleep. I felt good when I woke up. Today's workout was good but I have a little discomfort in my left shoulder. This is the same pain and discomfort I have had for a few months and managed with ice. I guess I am probably at the point in the season I should get it checked out.

    Warm up
    400 free with snorkel
    8x50 drill on :50

    Main sets
    4x100 free with snorkel on 1:30
    3x100 pull with bouy and paddles on 1:25
    2x100 build by 25 on 1:20
    1x100 free on 1:15
    2x100 build by 25 on 1:20
    3x100 pull with bouy and paddles on 1:25
    4x100 free with snorkel on 1:30
    3x100 pull with bouy and paddles on 1:25
    2x100build by 25 on 1:20
    1x100 free on 1:15
    8x50 kick on 1min

    Warm down
    100 easy


    Total 3700scy

    i was holding 1:05 pace throughout the 100s main set. Despite the discomfort in my left shoulder I am starting to get the feel for the water again. I iced my shoulder after practice today.
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  13. Week 99 - Monday

    by , August 18th, 2014 at 03:01 PM (After a long rest)
    I had a pretty restless night of sleep last night. My wife was up most of the night with allergies and unfortunately she woke me up. Normally I sleep like a log but last night was just not meant to be a good night of sleep.

    Despite being tired this morning this did not affect my swim. I still dont have a feel for the water but put more effort into todays workout than Saturday. I think its going to take me a couple of weeks to get back into the swing of things. Also my shoulders ached today which is not a good thing. I ended up icing my left shoulder after practice since it hurt the most. I probably should have done both but ran out of time; still on vacation pacing at this point.

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

    Main Set
    4x(300 pull with paddles and snorkel on 3:30, 200 free with snorkel on 2:30, 100 free on 1:15)
    8x50 kick on 1min

    Warm down
    200 easy

    Total 3700scy

    I held 1:05-1:07 pace throughout the main set which definitely got the heart rate up this morning. My hope is to go about 4k tomorrow and then stick to that this week. Next week when Tom is back we will no doubt start building back up on intensity.
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    Swim Workouts
  14. Week 98 - Saturday

    by , August 16th, 2014 at 09:38 AM (After a long rest)
    My family and I arrived home from Canada yesterday. After the week at worlds in Montreal we headed north on a train to Quebec City and had a great relaxing week seeing the sights of this wonderful old city. It really was fun being a tourist for a week. The closest I came to a swim workout was hanging out in the pool at the hotel with my daughter and father.

    This is morning I swam an easy 3k workout and felt hideous. I hurt in places I have never hurt before and had no feel at all for the water. It always amazes me how long it takes to get in shape and how quickly you loose it.

    Todays workout

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

    main set
    5x100 pull with paddles on 1:30
    4x100 with snorkel on 1:30
    3x100 easy build by 25 on 1:30
    2x100 drill on 1:30
    1x100 kick on 1:30
    10x50 stroke free by 25 on :50

    warm down
    300 easy

    total 3000scy

    Despite feeling hideous today it was great getting back in the pool and I am so looking forward to getting back to training. I have a few ideas for some short term goals and hope to swim a few different events this fall along with my normal free events. I am likely to swim 3 SCM meets and a couple of kids meets this fall.

    My team mates from worlds are already talking about future meets and a number of my team mates brought up the world masters games in New Zealand in 2017.

    http://www.worldmastersgames2017.co.nz

    I am also seriously considering the European Masters championship in London in 2016. It will be one of the first major swimming meets at the London Olympic pool since it was reconfigured after the 2012 Olympics.

    All good old stuff to continue to ponder and work through over the next few weeks.
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    Swim Workouts
  15. Week 96 - Friday

    by , August 1st, 2014 at 10:39 AM (After a long rest)
    We had a team dinner last night which was a lot of fun. Swimmers plus immediate families. We had a nice Italian dinner with lots of laughing and joking. As a team we are going to have a lot of fun.

    This is morning we again swum scy, it sort of sucks getting so much lcm in and then the week before the meet we switch back to scy but it is what it is. This morning I did a meet warmup and then I worked on 3x100s to my feet at 1000yard/800m pace.

    400 free
    6x50 catchup on :50
    8x50 kick on 1:10
    4x50 build on 1min
    3x100 at 1000/800 pace with 20 seconds rest
    200 easy
    4 relay starts(2 medley and 2 free)

    total 1800scy

    On the build 50s I was a very easy 30. On the 3x100s I was 58,59,59 which are great splits but they were not as easy as I would have liked. I can't have it all my way I guess. There was a great energy this morning with everyone excited about next week.

    I am heading to the airport this morning around 11am and will grab lunch at the airport before we fly up to Montreal. My self and one of my team mates Bill are the first of our team to arrive with others arriving throughout the week. We are going to try to grab a team dinner next Thursday before people start heading home which again should be a lot of fun. It's hard to believe worlds start on sunday.
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    Swim Workouts
  16. Week 96 - Thursday

    by , July 31st, 2014 at 02:51 PM (After a long rest)
    I managed to juggle my customer meeting and getting to bed at a reasonable hour last night. I managed to just go and grab a drink with the customer(he had alcohol and I did not so I am not sure if mine qualifies as a drink). When I got home I ate dinner with the family and then packed for worlds. Its getting real. I then texted one of my team mates who was getting waxed last night; he is a hairy guy and it took over 2 hours. Worlds got even more real after this text conversation.

    I woke up throughout the night due to storms in Dallas but still had a good nights sleep.

    Tom had us down to do 2800scy today and I ended up cutting it back due to being stiff and slightly sore(dont know why). So todays workout was as follows:

    Warm up
    1000 swim with snorkel

    Main sets
    6x50 kick on 1:10
    4x100 swum as drill, build, easy free, build on 2mins
    300 swim easy with snorkel
    4x25 with cords

    Warm down
    100 easy

    Total 2200scy

    I was a little sore and stiff in my upper body today during the warmup but felt better as the workout went on. I actually felt pretty easy and fast on the 4x100s and without much effort was holding 1min pace which is pretty darn good for me when the 100's included 50 easy. The cord work at the end was fun and nothing beats doing a 25 scy in under 8 seconds!!!
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  17. Week 96 - Wednesday

    by , July 30th, 2014 at 04:28 PM (After a long rest)
    I set an all time early to bed record last night by falling asleep on the couch at 6pm and being in bed at 6:30pm. I slept the entire night and felt much better this morning. Work is quite stressful at the moment and not what I really wanted before Worlds, but it is what it is at this point. I am suppossed to go to dinner with a customer tonight but have decided I will go for a soft drink and then bail(luckily two other guys I work with will be there to hold the fort).
    Todays workout was pretty straight forward and I backed off on the intensity as instructed by Tom on the kick set. The pool was still setup scy.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x50 finger tip drill/swim by 25 on 1min
    12x50 kick descend 1-4,5-8,9-12 on 1:15
    4x200 swim with snorkel on 3:15mins at 80% effort
    12x25 odds from a dive with 5 strokes, and evens easy from a push on 1min

    Warm down
    100 easy

    Total 2800scy

    I descended the kick as instructed but probably on dropped to 80% effort. The 200s I felt pretty good but just concentrated on long strokes and descended the set from 2:15 to 2:10 at about 80% effort. The dives I felt good and cruised with my 5 strokes.
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  18. Week 96 - Tuesday

    by , July 29th, 2014 at 01:42 PM (After a long rest)
    I did not feel as good in the water today as yesterday. Not bad by any stretch but a little heavier in my legs. I dont think it helped that the pool was setup for scy either. I have not swum scy for quite a while(I recall one workout during our training week and I dont recall the last one prior to that). Today felt like 9 strokes and then I had to turn and after a while I felt dizzy. I had forgotten just how hard continually doing turns is. Its sort of funny really because when I first went back to LCM I found it hard too, so I am guessing they are both hard but in different ways.

    We dropped yardage again today but did a broken 200 and two broken 100s from a dive. I worked these as hard as I could and had speed but just not that extra pickup I was hoping for. I still have 5 days before the 800 so I have time. More rest this week and next week will be fun.

    Warm up
    500 free with snorkel

    Main sets
    10x50 on :35
    1x200 broken at 50,75,50,25 with 10 seconds after the 50s and 15 seconds after the 75
    150 easy
    6x50 finger tip drill on 1min
    2x100 broken at 25,50,25 with 5 seconds after the 25 and 10 seconds after the 50
    100 easy
    6x100 kick descend 1-3 and 4-6 with 3 and 6 no harder than 90% on 2mins

    Warm down
    100 easy

    Total 2650scy

    I was holding 30s on the transition set today. On the broken 200 I was 1:50, but went out a little quick on the first 50(25 to my feet). On the broken 100s I was 49s but felt a little heavy. Tom said to see how I felt on the 100s and to do 1,2,or 3 based on how I felt. On the second 100 in particular my legs felt heavy so I did not do a third broken 100. The kicks I went 1:30,1:25,1:18 or round 1 and 1:30,1:24,1:20 on round 2.
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  19. Week 96 - Monday

    by , July 28th, 2014 at 08:33 AM (After a long rest)
    I slept heavy last night and despite waking twice I felt pretty good when I woke for practice. I got a text from my coach that he made it back forms TAGS at 1am and would not be on deck this morning. Instead he texted me the workout which was mainly easy aerobic sets.

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

    main sets
    6x100 kick on 2:20 descend 1-3,4-6
    4x200 descend 1-4 on 3mins
    8x50 drill swim by 25 on 1:10
    8x25 open,close,easy,fast on :45

    warm down
    100 double arm back

    Total 2800LCM

    The kick felt pretty strong and was going 1:45,1:40,1:35 on the descends. The first 2x200s I pulled(no paddles) and the last two I swam. I was 2:37,2:33,2:28,2:24 on these and felt ok(strong but not easy). The open,close and fast I upped the temp a little holding 15 on the fast and 16-17s on the open and close 25s. Less than one week to go now. I swim around 4:30pm next Sunday in the third fastest heat of the 800(based on entry times). This is late for me but by the looks of things this will be my latest swim. Can't wait.
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    Swim Workouts
  20. Week 95 - Sunday

    by , July 27th, 2014 at 08:43 PM (After a long rest)
    After getting back from Austin I arranged to meet two of my teammates at the pool and we swam an easy 1000. I hate being dry during the last two weeks of my taper nd I felt great in the pool. I was not even too stiff from the drive.

    400 with snorkel
    6x50 alternating catchup and finger tip drill on 1min
    2x50 build on 1:30
    200 perfect stroke

    Total 1000LCM

    On the build I felt great and went a very easy pair of 29s.
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