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Swim Workouts

  1. Week 186 - Monday

    by , April 18th, 2016 at 10:05 AM (After a long rest)
    I took a nap yesterday and went to bed early. I slept great and woke feeling good. Yesterday morning I had a massage and my shoulders and lower back were a little stiff when I dove in. I felt good in warmup and this feeling continued nearly the whole workout today. This was our last long(er) aerobic workout before nationals and I swam great practice. Today was LCM.

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

    mains sets
    5x400 pull on 6min negative split and holding high tempo
    6x100 kick on 2mins
    6x50 free on 1min done as 25 blast, 25 easy

    warm down
    200 easy

    i know these are crazy fast and I am almost embarrassed writing down my times today based on how crappy I have felt the past few weeks. I held 4:40-4:42 the whole way on the 400s. Out in 2:20s on all of them. I did one on 4:42 when I got into lane traffic. I was very pleased with not only the times but how I felt. The kick was not so great but I held 1:50s throughout. I felt a little tired on the blast 25s but overall swam fast again. I plan on really backing off the rest of the week with lower yardage and lower intensity. i leave for Atlanta tomorrow and will be there until Friday.
    Categories
    Swim Workouts
  2. Week 185 - Saturday

    by , April 16th, 2016 at 06:56 PM (After a long rest)
    I had a better night of sleep but still woke up around 2am thinking work. On Saturdays we don't typically swim until 7am so I got more time in bed and despite waking up and struggling to go,back to sleep I got enough sleep. Today tne pool was setup LCM(my favorite setup)

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 Rotating IMs by 50 on 1:40
    8x100 free done as 4 at 400 pace, 2 easy, 2 pull high tempo, on 2mins
    4x100 kick on 2:15
    2x100 free with find from a push on 3mins

    Warm down
    200 easy

    I felt rough in the warm up and through the transition set today so decided that I was going to adapt the main set based on how I felt. I decided to try to be aggressive on the first 4 100s and see where I was and how I felt. I was out fast but managed to hold on. I was out in 1:03 and then went 1:04,1:04,1:04 which is much faster than I have been in a while on this set. They really hurt but I was very pleased with the times. I cruised the next two and then put paddles(no bouy) on the last 2 and was back to 1:03/1:04. The kick was active recovery and I held 1:50s.

    I was not anticipating the 2x100 with fins based on the clock and the time remaining. My daughters group was gathering on deck when we put fins on for this set and our fastest 12 yr old boy(who I know well) started talking smack I did the first one on :54. As I came in saw the kid had his fins on and Tom had challenged him to beat me and if he did he could get out of practice. This is no ordinary 12 yr old having won TAGS in multiple events many of which he won in faster times the finalists in the 13/4 age group. At this point I was whooped from practice but all the kids gathered around and started cheering for the boy. Both of us pushed off together and despite us nothing out pretty fast I deliberately held back a little on the first 50 knowing he goes out hard and I would have more on the second 50. I turned just ahead and then went for it on the second 50. I finished in :52 and he was :54. I know you should not enjoy beating up on 12 yr olds but I did enjoy this one mainly due to the smack he got from the other kids. The boy is a good kid but sometimes his mouth gets him in trouble and I was glad to put him in his place for a little while longer. Despite being tired and having a little cramp in my hamstring I was happier with today's workout.

    I know I should expect ups and downs based on my health challenges this spring but I really hope I start stringing a few days of good workouts together before Nationals or this could be a crazy meet.
    Categories
    Swim Workouts
  3. Week 185 - Friday

    by , April 16th, 2016 at 06:37 PM (After a long rest)
    I had a bad night sleep waking and not being able to turn work off; their is a lot going on right now. I felt tired in the water also which did not help! Pool was scy today.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    4,3,2,1 free descend by 5(1:20 down to 1:05)
    100 ez
    4,3,2,1 kick descend by 5(1:50 down to 1:35)
    200 ez
    8x25 afap with turn on :40

    Warmup
    200 ez
    4x50 drill

    I felt sluggish the whole workout and really struggled on the free set. I held 1:03s but hurt so bad. The kick was not much better but held 1:26-1:28s the whole way. The 25s at the end felt a little better. This is not a workout I will look at with any great confidence. I felt rough nearly the whole way. Tom says feel is overrated but it sure is nice to have easy speed and I don't really have either(speed or easy) right now.
    Categories
    Swim Workouts
  4. Week 185 - Thursday

    by , April 14th, 2016 at 09:48 AM (After a long rest)
    I did not have such a great night of sleep. The first part of the night was great and I woke up at 2am and went to the bathroom but then started thinking work and could not go back to sleep. I finally managed to go to sleep around 3:45 only to walk up 30 minutes later as my alarm went off. Unlike at 2am I was tired at 4:15. I guess I woke during a sleep cycle and probably needed more sleep. I was tired but felt OK at the gym and in the pool although I felt no speed today.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball on the last set of each round for a minute with legs stretched out front and working in twisting upper body. This one hurt but I am now done with dry lands ahead of nationals.
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on 1min
    4x200 kick with fins on 3mins
    10x50 pull focusing on high elbow on 1min
    2x(4x50 with fins done as open, close, easy, fast)
    200 easy
    Categories
    Swim Workouts
  5. Week 185 - Wednesday

    by , April 13th, 2016 at 10:20 PM (After a long rest)
    I had another good night of sleep last night and woke feeling pretty good this morning. I have been feeling better and better each day and hope this continues.

    Pool setup scy

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

    main sets
    4x(4x25 free on :35 done as open, close, easy, fast)
    8x50 free on :55 at 200 race pace
    200 easy
    8x75 kick on 1:20 odd done as flutter, fly, flutter
    4x200 descend 1-4 on 3mins with instructions for a big descend
    10x50 alternating back/free catchup drill on 1min

    warm down
    200 easy

    i felt much better in the pool today and felt like I had some easy speed which I have not felt in a long time. On the race pace 50s I was out in a solid :25 and held :26s on the other 7. I hurt pretty bad in the last 2 but I was able to hold on and my stroke did not implode. I was happy with this set. On the kick I held 1:05s. On the 200s I went 2:08,2:05, 2:03,2:01.
    Categories
    Swim Workouts
  6. Week 185 - Tuesday

    by , April 12th, 2016 at 09:38 PM (After a long rest)
    I had a good nights sleep last night. This morning I started later than usual and started cutting back on my abs this morning. I also did an easy swim this morning.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball.
    5 mins of stretching

    Swimming SCY
    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    10x50 pull focusing on high elbow on 1min
    3x(4x50 free on :35 don as open, close, easy, fast)
    200 free
    Categories
    Swim Workouts
  7. Week 185 - Monday

    by , April 11th, 2016 at 09:59 PM (After a long rest)
    I took a long nap yesterday afternoon when I got home from the meet and the. Went to bed early. I was tired but slept all night and woke feeling pretty good this morning. I was sore in places I am not used to being sore in like the inside of my legs and my groin. In a sick way it was a good deep muscle pain like you get when you lift. I was hoping for a recovery workout but alas i did not get my wish. Oh well! Today it finally felt good to push rather than that feeling like the tank is empty. I plan on doing dryland a this week and then I am done until after Nationals and will be significantly reducing my abs work today and then on Thursday will be doing next to nothing in the gym.

    Pool setup LCM

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

    main sets
    6x200 with paddles and snorkel on 3mins descend 1-3, 4-6
    4x(100 kick on 2mins, 100 IM on 1:30)
    10x50 finger tip drag drill on 1min
    4x50 on 1:30 with fins afap

    warm down
    200 easy

    i held 2:21s on all the 200s except the last one on each round where I went 2:19 and 2:18. On the kick I was holding 1:45s and on the IMs I held 1:20s. I have been working on a higher elbow and a cleaner entry with my right hand and I felt good on the drill set today. On the 50s with fins I descended a second per 50 which I did not deliberately do. I went :27,:26,:25,:24. I was happy with how I felt today.
    Categories
    Swim Workouts
  8. Week 184 - Friday

    by , April 8th, 2016 at 11:00 PM (After a long rest)
    I had a busy day yesterday with my out and back day trip to Denver. I wish I did not have to do this trip but unfortunately this one was really important and I could not get out of it. I was fortunate enough that my meeting went as planned and I caught the earlier flight home getting back to Dallas in time to have dinner with my wife and kids. I even went to bed at a reasonable time.

    I slept well well last night and felt good(yes good for a change). This morning was a special treat because both my kids came to the pool with me. My son has decided to take his life guard certification and is now trying to get in shape ahead of the test. This morning was my daughters first morning practice this season and she swam in the next lane to me with many of her training group. It's fun to see how much she has improved. After the workout we even went to breakfast which was fun also.

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

    main sets
    12x75 with snorkel done as streamline kick, finger tip drill, swim by 25 on 1:10
    8x50 kick on :45 best average
    10x50 back on 1min best average
    3x400 free on 5:20

    warm down
    200 easy

    on the kick Tom told my daughter to beat me and she did; she held 35-37s(OMG) while I trailed with :37-:39s. On the best average 50s back I held :28s. This was a great set for me and I felt really good. My daughter held :30/:31s which is near enough the same time she went at TAGS. She has really stepped up her efforts and is getting really fast.

    My my son lifted and then swam. I think he will do fine on the swimming portion of the life guard test with some work over the next month. I am happy he is enjoying the water.

    It it was really fun seeing my kids in the water today and I am very lucky to have two terrific kids.
    Categories
    Swim Workouts
  9. Week 184 - Wednesday

    by , April 6th, 2016 at 03:17 PM (After a long rest)
    I had a good night of sleep last night and felt a little more energetic this morning. Today's workout was not easy but I adapted the 16x50s and pulled back a little on the effort front. I felt tired but way better than the past few weeks.

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

    Main sets
    12x50 drill/build by 25 backstroke on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    3x(4x50 free on :55 at 200 pace, 100 easy on 2mins)
    200 easy
    4x(2x50 finger tip drag drill on 1min, 2x50 kick on 1min done as 25 underwater on back, 25 streamline kick)

    Warm down
    200 easy

    This workout does not look like much but the 3x4x50 were hard but I held :26/:27s. The rest I swam pretty smooth focusing on strokes.

    Tomorrow I have a day trip to Denver and leave at 6am and don't get back until 11pm. It's going to be a long day!
    Categories
    Swim Workouts
  10. Week 184 - Tuesday

    by , April 5th, 2016 at 09:52 AM (After a long rest)
    Tom told me to back off this week and get some sleep. I plan on taking his advice despite Nationals still being a month out. This morning I swam only instead of dry lands and swimming. I went to bed as soon as I got home from coaching and slept good. My poor wife has flu like symptoms and is off to the doctor today. I slept in the spare room so that selfishly I don't catch it. She is feeling rough; poor girl.

    The pool was setup scy

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

    main sets
    8x75 streamline back kick with fins on 1min
    2x(4x50 free with a turn on :50 at 1000 race pace(:30), 100 easy)
    10x50 finger tip drill on 1min

    Warm down
    200 easy

    i was able to hold :30 on round 1 and :29 on round 2 of the short race pace set.
    Categories
    Swim Workouts
  11. Week 184 - Monday

    by , April 5th, 2016 at 09:46 AM (After a long rest)
    I had a great weekend starting Saturday shopping with my wife and kids and ending on Sunday fishing with friends in east Texas(we caught a ton of 4-5lb bass, big 2lb crappie and blue gills(plate sized fish). It was a really great weekend. The only negative was that we did not get back until nearly 11pm and I had not eaten so by the time I ate and went to bed Sunday night ended up being a really short night of sleep making Monday's aerobic workout seem even tougher.

    The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    9x300 descend 1-4,4-8. On 4:30
    10x50 with fins on 1min done as 25m underwater, 25m streamline back kick

    warm down
    200 easy

    i descended from 3:36-3:30 on the 300s. We were told to do 8 but somehow I ended up miscounting and I did 9. Go figure!
    Categories
    Swim Workouts
  12. Week 183 - Friday

    by , April 2nd, 2016 at 08:59 AM (After a long rest)
    i am starting to sound like a broken record. I went to bed early and slept heavy but woke up tired. Tom went pretty light on us which I really appreciated.

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

    main sets
    12x100 free descend 1-4,5-8,9-12 on 1:20
    6x75 kick on 1:10
    12x50 drill/build back on 1min
    16x25 on :40 done as underwater, stroke IM order

    warm down
    200 easy

    i was able to descend from 1:04-1:01s on the 100s but effort wise felt like they should have been much harder. My back felt good on the 50s.

    --------------

    i received a phone call from my doctor with the results from my blood work. The good news is I am ok and have no major ailment hitch is awesome. Your mind does tricks and you worry about all sorts of possible issues. If there was any bad news it was that I have had Mono in the last 6-12 months and my pneumonia was viral not bacterial. I guess both leave trace enzymes in the blood. She said I am in recovery and just need to get more rest and be patient. When I asked her how long, she said possibly a month . I plan on taking tomorrow completely off and on Sunday I am going fishing. It's good news but I can't help feeling sorry for myself.
    Categories
    Swim Workouts
  13. Week 183 - Thursday

    by , March 31st, 2016 at 09:55 AM (After a long rest)
    This week has been very busy at work and I am tired. Yesterday afternoon I went to the doctor and had my blood taken; I have a nice bruise on my right inside of my arm. I should know the results today or tomorrow! My doctor thinks I am just in the recovery phase of the pneumonia but said she would test for a wide range of items. We shall see what they say. Despite getting excited about the psych sheets for nationals I may have to skip nationals if I am unable to get back to normal. This is most certainly not my preference but I am not heading to nationals to swim poorly again.

    Today was the early dryland workout and a swim. After I coached last night I headed home and went straight to bed. I had a good night of sleep but could have done with at least another 3 hours.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball and power roller
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    6x200 pull on 3mins
    10x50 streamline back kick with fins on 1min
    8x50 back on 1min
    200 free


    Categories
    Swim Workouts
  14. Week 183 - Wednesday

    by , March 30th, 2016 at 06:09 PM (After a long rest)
    I went to bed at 6:30pm last night and slept all night but woke up really tired. I am up and down like a yoyo on how I feel. Today I get my blood drawn to see if this is just recovery from the pneumonia or something else.

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

    main sets
    8x75 streamline back kick with find on 1:10
    16x50 free on :55 at 200 race pace
    100 easy
    3x500 on 6:30

    warm down
    200 easy

    i held :26/:27 pace through #11 of the race pace set but then had to fight hard to hold :27s. My legs were especially heavy.

    I was whooped on the 500s and did not even really try pushing them. Instead I just tried keeping my stroke long.
    Categories
    Swim Workouts
  15. Week 183 - Tuesday

    by , March 29th, 2016 at 02:49 PM (After a long rest)
    Yesterday my throat started to hurt and after coaching last night I decided to go to an urgent care and get strep tested. My test came back negative and they think its my allergies. I ate really light when I got home and then went to bed. I slept like a log but according to my wife I snored pretty loud last night.

    This morning was my crazy early dryland and swim but officially started backing up on drylands by dropping my abs from 5 rounds to 4. I will be dropping a round per week now until Nationals.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5 mins of stretching

    I did mainly medicine ball and power roller exercises but threw in one leg lift exercise per round

    Swimming
    400 free with snorkel
    6x50 catchup on :45
    8x50 kick on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    10x50 free at 1000 pace with a flip(to feet) on :40
    200 easy

    I felt decent after the dryland workouts but my legs in particular were heavy. I think I tense my legs doing many of the ab exercises and need to try to relax my legs in future(easier said than done for sure). One of my workout partners and I were talking this morning about the fact that despite this always hurting we have got to a point where the level of hurt is no worse than the previous week. I think I need to take a look at what I have been doing this season and mix it up again for LCM season. I will leave those thoughts for another day!

    I was pretty tired on the swim section of this workout. Originally I planned on doing the 20x50s at 1000 pace on :45 but decided to drop the number of reps and also reduce the send off. This was a tough set but was able to go :28,:29,:30,:30,:30,:30,:30,:30,:30,:29 I was very happy with this set but it hurt pretty bad. I think on some of the :30's I was :29+ but with the flip I saw :30 lows. I am not sure if I could really even do a 500 at this kind of pace right now but with some rest starting after next weekends meet I think I will be in good shape for Nationals.

    A number of my RAM teammates from Rockwall bailed on Nationals which sucks(many for good reasons and some with excuses - but that's not for me to really say, right?), but we have a great group and will have fun with relays and the meet in general. I cant wait to start to rest after our zone meet. I am swimming a few off events at zones including a 200 breast which I can categorically say I have never done before, so will swim a life time best assuming I don't get DQ'd.
    Categories
    Swim Workouts
  16. Week 183 - Monday

    by , March 28th, 2016 at 02:51 PM (After a long rest)
    Despite the weather in Dallas being much cooler this weekend but still very nice I felt a little under the weather yesterday. One day I am fine and the next I am not. Still have not rebooked my doctors appointment for the blood work but plan on doing it this week.

    I slept great last night and woke up feeling a lot better. As I go going I actually felt better and better and had a good workout today and felt back to my normal self today! This is the first workout I have swum where I feel like I had another gear.

    The pool was setup LCM again today.

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

    Main sets
    8x200 free pull on 2:45, descend 1-4, 5-8
    100 easy
    6x100 streamline back kick with fins on 1:30
    8x50 drill on 1min, done as 25 doggy paddle, 25 surf drill
    3x100 free on 1:30 at 400 pace holding breathing pattern, every 5 on #1, every 3 on #2 and normal on the last 100 with instructions to let rip!

    Warm down
    200 easy

    I was 2:23,2:21,2:19,2:17, 2:21,2:20,2:17, 2:15 on the 200s and felt really good. On the kick I was between 1:10 and 1:15 throughout. The doggy paddle drill as Tom makes us do it is really tough and ends up as a kick drill. He has us focusing on the catch with the arms recovering under water after the catch. The surf drill is catchup with overkick which is obviously another kick related drill. My legs were sore. I was not expecting much on the last 3x100s but was pleasantly surprised going 1:07,1:07,1:03. I was tired after the first 2 but sucked it up and I know I was out much faster on the first 50 on #3. Maybe I am not in as bad a shape as my mind told me after my last meet. If I can continue to feel better over the next two weeks I will feel better about Nationals.
    Categories
    Swim Workouts
  17. Week 182 - Saturday

    by , March 26th, 2016 at 12:31 PM (After a long rest)
    I had another good night of sleep last night. I got up early to be on deck for an hour for one of my training partners who wanted to swim ahead of a 5k run. It was fun giving him some feedback on stroke and encouraging him on the 16x100s. He did 8 fly and 8 IM LCM and on his own. I could not even contemplate how bad you would feel swimming the 16x100s this way. It's a hideous set as free but fly and IM would kill me; let alone then getting out and doing a 5k road race. I just heard that he did a best time on his run! Stud!!!

    Pool setup - LCM

    warm up
    400 free with snorkel
    6x50 catchup on :55

    main set
    16x100 free on 2mins at race pace(I used paddles with snorkel today)
    8x50 perfect stroke on 1min

    warm down
    200 easy

    We did not do a transition between warmup and main set today. I was expecting to struggle on the 16x100s based on how I have been swimming but I did ok today. I sort of whimped out a little on the 100s today by putting on paddles and snorkel but lowered my goal time. I don't really know why I set my goal time at 1:03s but I did and did not make them all but got close. I was out in 1:02 and then held 1:03 high / 1:04 low until the last one. On the last one I took off my snorkel and went for it and came in at 1:00. I am definitely faster with paddles and have been focusing on my kick but these times were great. Now if I can continue the feel good factor into next week I will be a lot more comfortable going into my taper.
    Categories
    Swim Workouts
  18. Week 182 - Friday

    by , March 26th, 2016 at 08:15 AM (After a long rest)
    I had another good night of sleep but woke up coughing. I noticed allergens pollen and mold were high Thursday and Friday which probably explained why I have been coughing again. I thought I was on top of these but alas not. I don't have the same breathing issues I had previously but I still don't feel back to normal. Yesterday was not a recovery workout but was MUCH easier than we have done recently and much appreciated.

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

    main sets
    8x100 kick best average on 2mins
    100 easy
    6x(4x25 done as doggy paddle on :40, under water on :35, fly on :30, free no breather on :25)
    200 easy
    2 team relays

    warm down
    200 easy

    i held 1:22 average in the kick which is not that great compared to where I was but I worked it hard.

    Updated March 29th, 2016 at 02:50 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Week 182 - Thursday

    by , March 24th, 2016 at 09:56 AM (After a long rest)
    I went to bed at 7:15pm last night and despite heavy storms in the metroplex I slept like a log. In fact my wife told me that both my son and one of my dogs kept her up while the thunder rang out around midnight. I did not hear a thing! I have a vague memory of my dog licking me which until my wife said the dog jumped in the bed I did not recall. I woke up for my dryland and swim double early and felt ok today.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Did lots of medicine ball and power roller exercises today
    5 mins of stretching

    Swimming (LCM)
    400 free with snorkel
    6x50 catchup on 1min
    8x50 kick on 1min
    6x100 pull on 1:30
    2x(4x50 free with find on 1min done as open,close,easy,fast)
    200 easy

    i really worked my abs today and I was very sore when I dove into the pool. I only have about 1 week of dryland and 2 weeks of swimming before I start my taper. I used the swim today as active recovery and only moderately pushed the kick so I could make the send off and came in around :50s and then the fast 50s during the open,close,easy,fast set. I am still feeling run down but not as bad as Tuesday. I still plan on seeing the doctor for a full blood culture to see if there is anything else going on. I had to move my appointment from yesterday because of work but plan on going in later today.
    Categories
    Swim Workouts
  20. Week 182 - Wednesday

    by , March 23rd, 2016 at 09:38 PM (After a long rest)
    I slept really well last night and felt like I had more energy this morning. It's been cooler than we have had the past month and the wind has been really strong which has kicked up all sorts of allergens and I was dreading the next few days. To my surprise My allergies felt much better today.

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

    Main sets
    8x75 Rotator IMs on 1:10
    3x(4x25 free on :35 done as open, close, easy, fast)
    16x50 free at 200 race pace on :55
    200 easy
    8x125 kick on 2:15

    warm down
    200 easy

    i was holding :54/:55 on the rotator IMs. On the open, close, easy, fast I felt decent. I was not looking forward to today's race pace set but went for it and was out in :26 and then managed to hold :27s. I hurt like I normally do but this actually hurt way less than yesterday's 20x50s at 1000 pace. I was really happy that despite being slower than I was about 6 weeks ago I did not feel half as bad as I have the past 2 weeks on this same set. On the kick set I was able to come in on 1:50s.
    Categories
    Swim Workouts
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