View RSS Feed

Swim Workouts

  1. Week 53 - Tuesday

    by , October 1st, 2013 at 08:16 AM (After a long rest)
    I woke feeling the affects of yesterday's long work out. I was tired and sluggish at today's workout but luckily it was a recovery with no intensity.

    Warm up
    12x75 swim,drill,kick on 1.10

    Main set
    3x(2x100 on 1.10 pull, 2x100 on 1.45 kick, 2x100 on 1.20 IM)
    200 easy
    10x50 on 35

    Warm down
    5x100 swim,drill by 25 on 1.30

    Total 3900scy

    This was all swum pretty easy. I still felt crappy however.

    Updated October 1st, 2013 at 08:22 AM by StewartACarroll

    Categories
    Swim Workouts
  2. Week 53 - Monday(1 Year Anniversary)

    by , September 30th, 2013 at 08:11 AM (After a long rest)
    I woke feeling pretty good this morning. I was hoping we would do the 300 test set and my wish was answered. The old expression of watch what you ask for came true today. We dropped the send off time and I was hurting really bad. Overall this was a really long workout and I hurt bad, but I was able to hold a good pace.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim100 easy

    Main set
    10x300 pull with paddles on 3.20
    100 easy
    3x(3x50 kick on 45, 3x50 free active recovery on 45)

    Warm down
    100 easy

    Total 5400scy

    My 300s were pretty good but I fell off on 8,9 and 10. I went 3.01,3.03,3.03,3.03,3.03,3.03,3.03,3.05,3.08,3.09. The kick set was hard and I held 38-40s. I am thinking of swimming an open water swim this weekend. A couple of guys on our team are doing it and we suggested putting together a relay. So i will do the swim, a friend from work will do the bike and then one of the guys I swim with who is doing the swim on a sprint will do our run. The relay will be a Standard triathlon. Everyone keeps telling me how much fun it will be so I will give it a go. One year back in the pool and despite feling really beat today I don't feel half as bad as I did one year today. It's been an awesome year and I have had a lot of fun. Hopefully I will have many more years of enjoyable swimming.

    Updated September 30th, 2013 at 01:41 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Week 52 - Saturday

    by , September 28th, 2013 at 01:45 PM (After a long rest)
    Today's workout
    16x50 free on 40
    12x50 with fins on 1min underwater including the turn and push off followed by easy back
    6x200 Free easy on 2.30
    8x50 kick on 1.10 best average
    400 easy

    Total 3400scy

    The underwaters with turns under water were surprisingly hard. I held 2.10s on the 200s and felt pretty good and easy. The best average kick I went 33,35 36,36,36,36,37,38. I was really happy with these and finally feel like I am getting a respectable kick. I still have a lot of work ahead on my legs.

    The workout was a short one due to an inter squad meet that my daughter swam in. She got a couple more BB times and dropped 6 seconds on her 50 fly. She just missed the A time on this which is amazing since she could not really do a legal 50 fly just about a year ago.

    We followed the workout with circuit and strength training in the weight room. Like Thursday we did 10,8,6 reps per machine by circuit.


    3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)

    I was really beat at the end of this but watched my daughters meet and had great fun seeing her enjoy her swimming. I wish I was still at the point of dropping 6 seconds on a 50. She is doing great and I am trying my best to not interfere; it's so hard.

    Updated September 28th, 2013 at 01:51 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Week 52 - Friday

    by , September 27th, 2013 at 08:18 AM (After a long rest)
    Last night I was ditched by my son in favor of playing with one of his school friends. I still lifted and it gave me a chance to change my lifting based on feedback from my coach. He wants me focusing on power, and wants circuits to be 10,8,6 reps, with a good starting weight, max and fail weights.

    5 minute vasa swim bench warmup
    3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)
    10 minute vasa swim bench warm down

    On the the last circuit I was failing at rep 4 or 5, stopped and finished the sets. I was shaking pretty bad at the end.

    Today I was incredibly stiff, but luckily loosened up after the warmup. We did some much shorter sets today with more intensity which felt good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x100 kick with fins on 1.25

    Main set
    3x(2x100 on 1.05, 1x100 back on 1.10 back, 50 free on 1min)
    10x100 free with fins on 1min
    100easy
    3x100 from blocks AFAP on 3 ins

    Warm down
    400 easy

    Total 4450scy

    I felt ok on the first main set and held 1.01s on the free, 1.07 on the backs. The fast fin set was tough as usual and I made 7 before missing. My arms hurt so bad. I finished the set out after 30 seconds rest. The 100s from the blocks were fun and despite jello arms I swam surprisingly well. I went 53,52, and 51. My coach kept telling me he wanted 49(he has high expectations). Considering I only went 50.x at Spring nationals this was awesome. I think I will swim a good 100 in this next taper. My coach said my stroke looked strong but needed to tighten my turns and get over quicker. I am pleased with how I am swimming right now. My 1 year back in the pool anniversary is Monday. I am tempted to swim in the shorts I wore last year but I am afraid I won't be able to keep them up on my waist which could be quite embarrassing

    Updated September 27th, 2013 at 08:24 AM by StewartACarroll

    Categories
    Swim Workouts
  5. Week 52 - Thursday

    by , September 26th, 2013 at 08:21 AM (After a long rest)
    I woke up with the sniffles this morning and realized I did not take my allergy meds last night. I also iced my shoulder and elbow last night which helped a lot. I had no discomfort at all today. I suspect my stiffness and sore muscles are a result of lifting. I found the bag of sugar peas worked great on my back(flat and smooth) and the bag of Brussels sprouts worked great on my elbow(lumpy and hard). I never thought I would be a conocer of frozen vegetables.

    Today was another tough workout with a T20 in the middle.

    Warmup
    5x200 with snorkel on 2.45
    10x50 on 35
    100 easy
    T20 swim
    100 easy
    12x50 on 1min
    100 AFAP free

    Warm down
    100 easy

    Total 4400scy

    I ended up pulling the T20(my coach will be mad at me) but negative split the 20 minute swim and ended up going 1900yds. I turned at the 1000 at 10.35 and averaged 1.03 per 100 which I was pleased with. My arms were like jello after the T20 and had the shakes which went after hydrating and the 50 set. The AFAP 100 felt pretty good and went 54. My legs felt strong on this.
    Categories
    Swim Workouts
  6. Week 52 - Wednesday

    by , September 25th, 2013 at 02:08 PM (After a long rest)
    I was muscularly sore this morning after lifting last night, but loosened up in the pool and by the end felt pretty good.

    I lifted last night with my son. We did a 10 minute warm-up; with him do the elliptical and me doing the vasa swim trainer. We then did our circuit training as we have previously done. My son still complained but it was definitely much less than previous workouts and at the end he said how much he enjoyed working out with me.

    The circuit was similar to previous workouts.

    3x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
    5 minute vasa swim bench warm down

    Today we had a recovery workout with lots of long aerobic stuff(s)

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x100 IM on 1.30

    Main set
    3x500 swum 200 free, 100 back, 200 free on 1.20 base
    1000 swim with snorkel concentrating on kick and DPS
    8x50 on 50 swum 25 free, 25 back

    Warm down
    100 easy

    Total 4500scy

    Despite this being a long recovery day I really needed it.
    Categories
    Swim Workouts
  7. Week 52 - Tuesday

    by , September 24th, 2013 at 08:25 AM (After a long rest)
    It was hard getting up this morning. We had some drama last night with my son related to us finding out he had not turned in some homework and now has detention later this week. That part was fine but his continued refusal to do the makeup homework caused a massive argument between him and my wife. She believes he should do the homework, he believes he has accepted the punishment and as such should not have to do the homework. On one hand I like his logic but on the other he needs to do his homework. We have so much drama over his stubbornness. I don't know where he gets it from. Anyhow back to the swimming, I could have done with an extra hour in bed but powered through and hauled mself out of bed and headed to the pool. Today's workout was tough but I was under instructions to ease off on intensity and just make the times and that's what I did.


    Warm up
    6x200 on 2.45 swum 150 free, 50 back
    10x50 streamline kick with snorkel on 50

    Main set
    8x150 on 1.45
    100 easy
    4x(200 free on 2.15, 4x50 back on 45)

    Warm down
    100 easy

    Total 4700scy

    I ended up getting about 7 seconds rest on the 150s. On the 200s I swam with no equipment on the first two and then put my paddles on the last 2 and focused on long strokes, strong kick and breathing and went 2.08, 2.05, 2.03, 2.01. I had quite a lot left in the tank and resisted the urge to go for it and by the end I actually felt quite good.
    Categories
    Swim Workouts
  8. Week 52 - Monday

    by , September 23rd, 2013 at 08:15 AM (After a long rest)
    I woke feeling good this morning, although a couple of extra hours sleep would have been great. When I got to the pool the water level was down more than a foot and the pool pump was not running. The coach turned the pump back on but the water level was low the entire workout which made it a little choppy. I felt really good during the main set but by the end was beat.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    4x(300,200,,100) pull with paddles on 1.10 base
    100 easy
    6x200 with snorkel overkick on 2.40
    3x100 kick on 1.50

    Warm down
    100 easy

    Total 4800scy

    We ran out of time on the kick set or else I believe we would have had about a 5500 yard workout. The 3,2,1 set felt really strong and I held 1min pace throughout, except the last 200 where I went 1.57, and the last 100 where I went 57. The 200s with snorkel were active recovery And I held 2.15s, but my legs really hurt.
    Categories
    Swim Workouts
  9. Week 51 - Saturday

    by , September 21st, 2013 at 10:13 AM (After a long rest)
    I felt good today, but once again it was a tough workout, both speed and endurance; we have another 2x 3 week cycles of endurance work so this is going to be the norm for a while.

    Warm up
    8x100 free on 1.20 with snorkel
    10x50 free on 40

    Main set
    8x100 kick on 2mins best average
    100 easy
    5x250 pull on 2.45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Warm down
    100 easy

    Total 4050scy

    I went 1.15 on the first 100 kick, then 1.19 and at this point I knew this set was going to suck. I managed to do 1.21s on the next 4. On number 7 I tweaked my neck on the first turn and eased off. On the last one I wore my snorkel and dropped the kick board and went 1.21. Overall I was pleased with my times holding mainly 1.21s, but this really hurt. I continue to work on leg strength and this really needs to improve if I am going to achieve my goals. The 250s were tough and despite being pull I had a lot lactic acid pumping through my system so these just continued to hurt. I was getting about 10seconds rest but felt pretty bad as this set went on.

    I met with my coach yesterday and we worked on a meet schedule upto my next shave meet, which we decided would be the great west classic at our pool on 17th Jan. I have never done a taper over Christmas before but with the goal of hitting top form for worlds this seemed to make a lot of sense. I will try to do a camp style week(2 swims and 1 dry land per day) in November to ramp up my base before we start to focus on quality. I will be swimming 3 USAS meets this fall before the taper meet. We also discussed ramping back up after the meet in January. I won't be doing Spring Nationals instead focusing on Worlds in August and trying to get back into long course as early as possible. I will definately be doing 800,400 and 200 at worlds but have not decided on the shorter free events or the back. I suspect I will do the frees but will compete this fall and spring in some back events to see how that goes. I am really enjoying setting some goals and approaching the next year. I want to enjoy the journey which has been the biggest change in my swimming experience this go around.

    Updated September 21st, 2013 at 10:43 AM by StewartACarroll

    Categories
    Swim Workouts
  10. Week 51 - Friday

    by , September 20th, 2013 at 08:42 AM (After a long rest)
    We had power cuts throughout the night and a pretty big storm with heavy rain all night. My wife saw on her phone that power was out throughout our town so I decided to wait for the power to come back on before heading to the pool. The drive took 15 mins longer than usual and when I arrived the pool was already full except my lane which people had left open for me. Today's workout was long and a little boring but I was tired by the end.
    Warmup
    400 free with snorkel

    Main set
    80x50 swum as 2x(10x50 free on 35, 10x50 kick on 45, 10x50 drill on 50, 10x50 back on 40)

    I ran out of time after doing 68 of the 80.

    total 3800scy

    Updated September 20th, 2013 at 08:50 AM by StewartACarroll

    Categories
    Swim Workouts
  11. Week 51 - Thursday

    by , September 19th, 2013 at 08:13 AM (After a long rest)
    I had a good nights sleep and felt good when I arrived at the pool this morning. The workout was a mix of short and long today with th elong being on quite fast short rest type send offs.

    Warm up
    16x50 free with snorkel on 50

    Main set
    4x400 on 4.30
    16x75 swum as 25 kick with snorkel, 25 catchup drill, 25 swim on 1.10
    2x300 on 3.15

    Warm down
    100 double arm back

    Total 4300scy

    I descended the 400s going 4.20, 4.17, 4.14, 4.10. I swam the first 4 of the 75s as active recovery and then got into a nice rhythm on the last 12 and felt strong. The 300s was a serious mental effort, but went 3.05, 3.00. I was really tired after this workout and could of done with a longer warm down but ran out of time.

    I am swimming the corporate challenge on Sunday so will likely miss weights on Saturday but will probably lift tonight. It's my daughters birthday today so we had birthday cake for breakfast. She has a private coaching class tonight so we decided to do presents last night and then birthday cake for breakfast this morning. What ten year old does not like cake for breakfast! We will go out for dinner after her class so it will be a rush tonight.
    Categories
    Swim Workouts
  12. Week 51 - Wednesday

    by , September 18th, 2013 at 01:13 PM (After a long rest)
    Last night my son and I once again headed to the gym and we did some circuits and then I finished with 10 mins of swim bench and he decided to do 10 mins on the elliptical. We did 3x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits.

    i was really tired after this and did not have a great night of sleep so did not have high expectations for today's workout. To my pleasant surprise I felt good the entire workout.


    Warmup
    400 free with snorkel with new nose clip
    6x50 catchup
    6x100 kick on 1.50

    Main set
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    200 easy
    10x50 swum as 12.5 streamline kick, 12.5 swim,12.5 streamline kick, 12.5 swim
    8x100 IM on 1.30 aerobic rerecovery

    Warm down
    100 easy

    Total 4400scy

    i held 1.04s down to the 100s on 1.05 and then dropped to 1.02s and did a 1.01 on the last 100. I was really pleased with this and felt long and strong throughout.
    Categories
    Swim Workouts
  13. Week 51 - Tuesday

    by , September 17th, 2013 at 08:32 AM (After a long rest)
    I was really tired today and Found this to be a hard workout.

    Warmup
    400 free with snorkel
    400 free working turns

    Main set
    30x50 on 40 swum 5 free, 5 back repeated 3x
    8x200 pull on 2.25

    Warm down
    600 easy

    Total 4500scy

    I held 31s on the 50 frees and 33s on the 50 backs. The 200s i held 2.07s. I just never got into a groove today and felt like I was fighting the whole way today!

    I have my annual physical today so had to skip breakfast this morning which probably contributed to my feeling crappy. Fingers crossed all will go well. I am almost 55lbs lighter than this time last year and my waist has shrunk from a 36/37 trouser to a 29/30 trouser. Despite feeling pretty crappy today in the big picture I feel so much healthier than last year.

    Updated September 17th, 2013 at 08:41 AM by StewartACarroll

    Categories
    Swim Workouts
  14. Week 51 - Monday

    by , September 16th, 2013 at 01:35 PM (After a long rest)
    My coach was back from his week in the wilderness fishing so I was back to not knowing what the workout was. After a week of having the workouts I can say prefer not knowing until I am told the set; this way I don't hold back. Today was a tough one and it had more speed than our usual Monday workout.

    Warm up
    400 free with snorkel and no nose clip
    6x50 catchup on 45
    12x100 descend 1-4,5-8,9-12 on 1.20

    Main set
    10x100 with fins on 1min
    100 easy
    3x200 kick on 4mins
    10x50 on 40 moderate
    5x100 on 2mins swum 25 AFAP, 50 moderate, 25 AFAP

    Warm down
    50 easy

    Total 4650scy

    i did not feel that great on the transition set of 100s holding 1.05 down to 1.01s on each round of 4. The 100s with fins was as usual a killer set for me. I definitely need to work more on my leg strength in the weight room. I did 7 and then had to miss one and then finished it out. The kick was done as recovery(I need to push these). The 50s were pretty easy. The last 5x100s I pushed pretty hard and ended up going 57s despite only swimming a moderate middle 50. I was pleased with how I felt.
    Categories
    Swim Workouts
  15. Week 50 - Saturday

    by , September 14th, 2013 at 10:56 AM (After a long rest)
    Today was real pleasant surprise after yesterday's malaise. I woke up feeling better but not back to normal. I went to bed around 7.30pm last night so got about 10 1/2 hours of sleep. Today's workout was not our normal warmup and I felt great on the warmup and this feeling carried through the whole workout. I seemed to have good energy levels throughout the practice . After the swim workout three of us did some circuit weight training which was fun. My hope is to swim 6 times a week and lift 2-3 upto our taper meet in Dec/Jan and then adjust as needed.

    Warm up
    16x50 free on 45

    Main sets
    12x100 pull with paddles on 1.10
    100 easy
    6x100 kick on 2mins
    4x(2x50 free on 30, 50 back on 35, 50 on 1.30)

    Warm down
    400 easy

    Total 3800scy

    Without intentionally doing this I dropped from 35s on the first 4 to 30s on the last 4. The 100s main set I felt really good and opened with a 58 and held 56s for the next 8 and then went 55,55,54. This was by a long way the best set of 100s pull I have done. The 100s kick most people had fins, I swam without and tried using them as my target to stick with, and held 1.25s on the first 5 and then went 1.21 on the last one. The set of 50s was fun and I held 27s on the 50s on 30 free and then went 32-33 on the back. I felt great!

    After the warm down we did weights as follows:

    4x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits.

    If only I felt like today all the time!

    Updated September 14th, 2013 at 12:42 PM by StewartACarroll

    Categories
    Swim Workouts
  16. Week 50 - Friday

    by , September 13th, 2013 at 08:10 AM (After a long rest)
    Yesterday I had to be in Oakland for a meeting with a big healthcare prospect. The way my schedule worked out I could not leave on Wednesday and had to be back in Dallas for an interview for a new sales person today. Needless to say a day trip from Dallas to Oakland and back again makes for a very long day. I dread to think what my environmental footprint is when I do these crazy things. I got back to the house after midnight last night so when my alarm went off for morning practice this morning my 4 hours of sleep was not enough and I really struggled to get up" I hauled myself out of bed as my alarm was ready to go off for the second time(which is usually followed by a bark from my wife about me getting up - if the shoes was on the other foot I would complain on the first alarm so she really is tolerant. Today's workout was hard but only due to my malaise as a result of lack of sleep. Normally I would have called this an easy practice.

    Warm up

    400 free with snorkel(nose clip snapped so I swam without it for the first time in a very long time)
    6x50 catchup on 45
    4x100 descend 1-4 on 1.40 getting heart rate up

    Main set
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins
    6x100 on 1.30 strong with fins
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins
    6x100 on 1.30 strong with fins
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins


    Warm down
    3x200 easy on 2.45

    Total 3500scy

    There was nothing quick in this workout to write about. I am just glad I made it to the pool today.

    Updated September 13th, 2013 at 08:19 AM by StewartACarroll

    Categories
    Swim Workouts
  17. Week 50 - Wednesday

    by , September 11th, 2013 at 10:15 AM (After a long rest)
    I lifted with my son last night which was really fun. Due to his age I set him up with the circuit training I have been doing but with a single plate(10lbs) on each machine, and worked with him on form and speed(slow). We had fun together and it was great talking to him as we worked across the circuit. We did swim bench as warm up and cool down and he really struggled with it. I guess I never really thought about it before but its sort of an unnatural machine. It was still fun though and he really enjoyed himself.

    Weights

    5 minute vasa swim bench
    4x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
    5 minute vasa swim bench

    Todays swim

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 45

    Main set
    16x100 free on 2 mins best average

    Warm down
    300 easy

    Total 3100scy

    This was a great workout and was really hard to mentally keep pushing on the best average 100's. I mainly held 57s but the first, and numbers 13,14 and 15 were 58s. I went 56 on the last one. I need to figure out how to keep pushing when mentally I am fried. It wa snice today to have a higher intensity lower yardage workout. We swam this as group and all of us had a great set.
    Categories
    Swim Workouts
  18. Week 50 - Tuesday

    by , September 10th, 2013 at 08:18 AM (After a long rest)
    I woke early again this morning but felt much less sore than the previous few days. My tris were tight but not sore to the touch. Today's workout was harder than I thought but compared to yesterday was pretty easy.
    Warm up
    1000 with snorkel

    Main set
    4x(3x100 over kick on 1.20, 2x100 IM on 1.20, 1x100 back on 1.10)

    Warm down
    3x250 on 3.45 swum as 50 free, 50 back, 50 free, 50 back, 50 fly

    Total 4150scy

    I held 1.04-1.05s on free and were swum as recovery from the previous set. the IMs I held 1.10s and the 100 back I went 1.06-1.08. I was surprisingly tired after this set and was appreciative of a long warm down. I am heading to the weight room tonight with my son who has decided to do some light weight training. We will most likely do the cardio circuit I did last Thursday adapted for him.
    Categories
    Swim Workouts
  19. Week 50 - Monday

    by , September 9th, 2013 at 08:17 AM (After a long rest)
    My coach is out this week in Alaska on a fishing vacation so he emailed me the weeks workouts after practice on Saturday. It's great to see what's coming but the down side is I woke this morning ahead of the alarm thinking about today's main set. I arrived at the pool early and was in the pool before any of the other swimmers arrived. Today's main set was really hard and the workout was another long one.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    10x50 swim on 40 getting heart rate up

    Main set
    6x400 pull with paddles on 4.25
    3x(4x25 drill on 40, 4x50 kick on 55, 100 back on 1.30)

    Warm down
    200 easy

    Total 5000scy

    I held 30-31s on the transition 50s but did not feel that great. The 400s were really hard and I aimed for 20 seconds rest. I ended up going 4.05,4.04,4.05,4.05,4.07,4.06. In particular 5 and 6 were rough and I was fighting a shortening stroke. I could tell I was shortening because my turns got further and further off as the last 2 400s progressed. I tried lengthening but it was really tough. The last set of the day was swum mainly as recovery, but I went 1.07-1.09 on the 100s back which I was pleased with. I will be very sore tomorrow based on my tris and Lat's as of right now. I may have to do some stretching tonight!

    Updated September 9th, 2013 at 09:08 PM by StewartACarroll

    Categories
    Swim Workouts
  20. Week 49 - Saturday

    by , September 7th, 2013 at 10:11 AM (After a long rest)
    I had a good nights sleep but I was still sore when I woke this morning. Not the same overall ache from yesterday but my tri's, Lat's and chest were still sore. These areas remained sore throughout today's workout but I felt a little better after I got warmed up. Our main set today was 200s which as I have blogged previously I find the hardest distance to train for. I had a decent set today.

    warm up
    8x100 on 1.25 with snorkel

    Main set
    3x200 swim descend 1-3 on 2.40
    3x200 pull with paddles descend 1-3 on 2.40
    3x200 back descend 1-3 on 2.40
    3x200 swim descend 1-3 on 2.40
    no rest between sets
    400 easy with 10 or fewer strokes per 25
    2x(2x50 swim with fins on 30, 50 back with fins on 30, 50 easy on 1.30)

    Warm down
    100 easy

    Total 4100scy

    On the first set of 200s I struggled getting going on the first 200 but finally got into a rhythm after the first one and went, 2.05, 2.01, 1.58. The second set I went 2.04, 2.00, 1.57. The back set was interesting because I seldom do back and I don't recall the last time I tried doing quick 200s. My times were surprisingly consistent and went 2.20s on all three despite trying to descend. The last set of 200s I went 2.01, 1.59, 1.56. The 50s with fins were pretty easy and I think I need to drop my 50s with fins times to 27.5s for these short sets. I held 25s on the frees and 27.x on the back. I hope to feel better soreness wise on Monday after a nice couple of days of rest.
    Categories
    Swim Workouts