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Swim Workouts

  1. Week 40 - Wednesday

    by , July 3rd, 2013 at 01:51 PM (After a long rest)
    I woke up today feeling pretty bad. There is a stomach bug going around at work and I think I have it. I have not been sick but my stomach has been doing the loop-de-loop. I made it through practice without loosing the contents of my stomach but I felt both tired and queassie the whole practice. Hopefully its just a 24 hr bug and i will be back to normal tomorrow. Tonight I was suppossed to go to the Texas Rangers game but I am not sure if I will make it.

    Warmup
    400 free with snorkel
    6x50 catchup on 50
    12x50 with fins, 25 under water, 25 overkick on 1 min

    Main set
    6x250 on 3.25 swum as 200 free followed by 50 back.
    6x50 stroke on 1 minute, swum as drills(I did mainly back catchup)
    6x50 on 35 - suppossed to be as many as possible until I failed but I only did 4 and then did 2 easy

    Warm down
    200 easy

    Total 3500 meters

    The 250s hurt, but I held 1.10-1.15 pace per 100 and was getting about 20 seconds rest on the 250s. The rest of practice was sort of uuggghhh.
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    Swim Workouts
  2. Week 40 - Monday

    by , July 1st, 2013 at 07:53 PM (After a long rest)
    Nothing eventful today, just a straight forwaRd workout.

    400 free with snorkel
    6x50 catchup on 50
    6x200 pull with paddles and bouy on 2.30
    100 easy
    12x50 on 1 min swum as 25 streamline kick with snorkel, 25 swim with over kick
    100 easy
    4x(2x50 on 35 free, 50 back on 40, 50 easy on 1min)
    400 free breathing every 5

    Total 3900 meters

    I held 2.20s on the 200 pulls. 45s on the 50s kick/over kick. The set of fast 50s was surprisingly hard but I held 32s on the free and 38s on the back.
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  3. Week 39 - Saturday

    by , June 29th, 2013 at 09:36 PM (After a long rest)
    Internet issues at my house delayed me posting this workout. Saturday mornings workout was one of the best practices I have had since I got back in the pool. The warmup was a little different than usual and my heart rate was up after about 4 of the opening 100s. I felt strong throughout the workout.


    8x100 on 1.20 swum as 75 free, 25 back
    12x50 swum with snorkel, 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 50
    100 easy
    8x100 on 2mins best average instructed to hold under 1min
    100 easy
    5x100 kick with fins on 1.30
    100 easy
    8x50 shark fin free drill on 1min


    Total 3400 yards


    The warmup set of 100s I held about 1.10s. I felt strong on the kick set holding 40s. The main set of fast 100s was great. Initially I was instructed to do 6 x100 but coach changed this after 5(this felt like a kick in the you know what's) to 8. I held 56s until I was told about the extra 2x100s. I went 57 on number 6 and then went back to 56s on the last two. Needless to say 7 out of 8 100s holding 56s was very pleasing to say the least. My kick in particular feels strong at the moment and I seem to finally be able to not just kick in a kick set but i am now able to bring the kick into my free swimming and feel somewhat comfortable with a 6 beat kick.
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    Swim Workouts
  4. Week 39 - Friday

    by , June 28th, 2013 at 10:31 PM (After a long rest)
    My daughter had an inter squad meet last night and I had to rush home to make the meet. After the meet I went to bed fully clothed while watching tv and ended up sleeping without setting my alarm. As a result I overslept this morning and despite my best effort I was late to the pool. Despite a slightly shorter warmup I had a good practice and really enjoyed some fast 100s with fins at the end of practice.

    400 free with snorkel
    4x50 catchup drill on 45
    6x100 free descend 1-3 and 4-6 with 10 seconds rest
    100 easy
    4x200 kick with fins on 2.30
    5x(2x50 on 30, 50 easy on 1min)
    200 easy breathing every 5
    2x100 with fins AFAP from blocks
    300 easy

    Total 3550 yards

    I had a hard time getting going on the 6x100s, but went, 1.09, 1.07,1.05,1.09,1.06,1.03. The 200s kick I held 2.10s which I was very pleased with. The set of pace 50s was tough, but I hit my rhythm and held 28s throughout. The 2x100s with fins were really good fun and I went 47 on the first. On the second two of my team mates decided to do a relay to pace me and I went 45(and beat the relay; not that I am competitive!). I would have liked to have spent more time in the pool this morning but had a conference call with our partner in Korea and had to rush home to change. Rush and lack of sleep seem to be the two themes for the week.
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    Swim Workouts
  5. Week 39 - Wednesday

    by , June 26th, 2013 at 08:33 AM (After a long rest)
    I slept like a baby last night and woke up feeling great. Despite last nights swim being pretty aerobic based, I think it helped me leave my stress in the pool. Today was a good workout even if it was more short swim based.

    Warm up
    400 swim with snorkel
    6x50 catchup on 50
    8x100 kick on 1.55

    Main set
    8x100 back best average on 2 mins
    100 easy
    8x50 shark fin drill on 1 min
    8x50 on 40

    Warm down
    200 breathing every 5

    Total 3400 meters

    I held 1.40 on the kick and felt strong. The best average set was tough and I am not used to swimming back, but I really enjoyed it despite the pain, and held 1.15 average. I had a couple on 1.14 and one on 1.16. The 50s on 40 are always fun and I held between 33-35.
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    Swim Workouts
  6. Week 39 - Tuesday

    by , June 25th, 2013 at 09:31 PM (After a long rest)
    I have had a stressful few weeks at work and tonight i was desperate for a swim. Its amazing how i am able to release my stresses by doing a workout in the pool. Tonight i went pretty steady doing mainly aerobic swims.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45

    Main set
    100 holding 1.05 pace on 1.25
    200 holding 2.10 pace on 2.50
    300 holding 3.15 pace on 4min
    400 holding 4.20 pace on 5.30
    300 holding 3.15 pace on 4min
    200 holding 2.10 pace on 2.50
    100 holding 1.05 pace on 1.25
    100 easy

    Warm down
    200 easy

    Total 3200 yards
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    Swim Workouts
  7. Week 39 - Monday

    by , June 24th, 2013 at 08:00 PM (After a long rest)
    I woke ahead of my alarm once again this morning. Despite being tired I had a good aerobic workout today, swum mainly on my own. It's funny how people avoid my lane and I think I know why; it's less about being lapped and more about not wanting to swim my workout(or my other hunch is I smell). Today I was the only one in my lane swimming a mid distance set, everyone else was doing 100s. I really enjoyed today's workout and was tempted to go back for more this evening, but my wife put an end to that thought by reminding me of my promise.

    Warm up
    400 free with a snorkel
    6x50 catchup drill on 50

    Main set
    10x300 pull with bouy and paddles on 3.45
    100 easy
    4x(100 fast with fins with 10 seconds rest, 50 easy with fins, 50 fast with fins with 10 seconds rest)

    Warm down
    100 easy breathing every 7

    Total 4700meters

    I held 1.10 pace throughout the 300 set and upto the last one felt pretty good. On the last 300 my shoulders and Lat's stiffened up and I had to push pretty hard to hold my pace. I think I can probably drop my pace or reduce my rest or both the next time we do this.
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    Swim Workouts
  8. Week 38 - Friday

    by , June 21st, 2013 at 07:58 PM (After a long rest)
    This week has been a tough week sleep wise. I woke this morning at 1.30am and did not go back to sleep. I did not have high expectations for practice but I did ok. I also left my swim equipment bag in my wife's car so did kicking on my back and all sets were swum straight today.

    warm up
    400 free
    6x50 catchp on 50

    Main set
    8x250 on 3.10 descend 1-4 and 5-8
    10x50 kick on 1min
    2x100 AFAP from the block on 3mins
    3x50 AFAP from the block on 2.30

    Warm down
    250 easy

    Total 3800meters

    The 250 set was really hard and I descended from 3.05 to 2.55. The 100s I went 1.02 and 1.01 and the 50s I went 28,27,28.
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    Swim Workouts
  9. Week38 - Wednesday

    by , June 19th, 2013 at 08:36 AM (After a long rest)
    My Mum, Dad and Nephew arrived from England last night and are visiting for about 6 weeks.

    I woke up ahead of the alarm this morning and felt good. Today's practice was definately leg intensive and my legs were like jelly by the end of the workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    8x150 on 2.30 holding 1.30-1.35 and then treating water between 150s with arms up.
    100 easy
    12x50 kick on 55 descending 1-4,5-8,9-12
    8x50 half kick half swim with snorkel on 50
    100 easy
    3x100 AFAP free on 3mins

    Warm down
    100 easy

    Total 3500 yards

    On the 150 set I started on 1.35 and descended to 1.30 through number 8. These were hard due to the treading water with flutter kick and arms out of the water. I really worked the kick sets and on the 12x50 and descended from 40-35 which is the best I have done since the comeback. The fast 100s at the end I started out on 55, and then went 54, 54. I thought I saw a 3 on the last one but I am not sure. I was very pleased with the workout today.

    Updated June 19th, 2013 at 01:31 PM by StewartACarroll

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    Swim Workouts
  10. Week 38 - Monday

    by , June 17th, 2013 at 08:45 AM (After a long rest)
    Late on Saturday I rented a brush bandit 10" wood chipper. Yesterday I cleared a brush pile that has been accumulating over the last few years. The machine worked great and was a lot of fun. It's amazing how big a tree it can turn into mulch in less than 10 seconds. I obviously took all the safety precautions and I am pleased to say no injuries. That said I did find out that I am hyper allergic to cedar. I wore a tight fitting t-shirt with short sleeves and shorts. Wherever I have exposed skin I now have red scratches. Luckily I don't seem to have any poison ivy(yet), and the bumps went down over night, but this mornings practice was hard and I was really tired.

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

    Main set
    5x400, 1 & 2 transition swims holding under 1.20 pace, 3-5 descend using paddles and pull bouy on 4.50
    10x100 kick with fins on 1.30, holding under 1.15
    Warm down
    300 easy

    Total 4000meters

    The 400s were tough and I felt sore from last week and yesterday's activities. I went 5.10s on the first two 400s. I was supposed to descend the next three 400s and despite increasing my effort held 4.44s on all three. The 100s kick I held 1.12-1.14 throughout. My kick has improved recently and this set felt pretty good.

    Our meet is only a couple of weeks away and I don't think many of my team mates have signed up. I need to remember to bring some more entry forms to convince a few to participate on wednesday. They don't know how much fun participating is!

    Updated June 17th, 2013 at 08:51 AM by StewartACarroll

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    Swim Workouts
  11. Week 37 - Saturday

    by , June 15th, 2013 at 11:05 AM (After a long rest)
    I woke up feeling like an old man today. Generally tired and very sore. I was slow leaving the house but got to the pool on time. As the warmup went on i felt better and better. It was by no means a spectacular workout but it was ok. I ended up sticking around and doing a second hour with the junior racers then lifted and swam again, making today a long workout day.

    Warmup
    400 free with snorkel
    6x50 catchup on 50
    8x100 with fins descend 1-4, 5-8 on 1.15

    Main set
    3x(2x50 on 40, 100 on 1.15)
    10x50 kick on 1.05 swum 25 AFAP 25 strong
    4x200 on 2.50 best average
    100 easy
    1000 swim with snorkel
    6x(100 IM on 1.50, 150 swim on 2mins)
    100 easy

    3 rounds of(3min on vasa swim trainer, 10xbench press,10x hands inside seated row, 10xhands outside seated row,10xleg extension, 10xlower back extension, 10xleg curl, 10x military press, 10xhands inside lat pull down, 10xhands outside lat pull down)

    1000 free warm down

    Total 2hrs swimming 7000meters, 1hr dryland

    I am really tired as i write this. My 200s with the masters were pretty weak today but managed to hold 2.17s. The goal was 2.13s but it was just not there today. The IM and 150 set was with the junior racers and it was really fun swimming with the 12 year olds. They are quick already. I was going 1.45s on the 150s .
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    Swim Workouts
  12. Week 37 - Friday

    by , June 14th, 2013 at 08:46 AM (After a long rest)
    Once again I woke up tired despite having a solid nights sleep and once again I had a good workout. It's weird how you feel has little to no correlation to how you can perform, if you just get after it. The pool was setup for short course yards this morning(I was hoping for long course and was a little disappointed it was short course).

    Warm up
    400 free snorkel
    6x50 catchup on 45
    3x(4x50 free on 35, 2x50 fly on 45, 2x50 back on 45)

    Main set
    8x200 free on 2.50 descend 1-4, 5-8
    100 easy
    4x50 with fins AFAP
    100 easy
    2x(2x50 kick on 1min, 2x50 kick on 50)

    Warm down
    100 easy

    Total 4400 yards

    The 200 set was a really tough set but I did well. 2.10,2.07,2.05,2.03 and then 2.10,2.07,2.04,2.01. On the 50s AFAP I went 22s on the first 3 and then 21 on the last one. I felt good today.
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    Swim Workouts
  13. Week 37 - Wednesday

    by , June 12th, 2013 at 07:34 PM (After a long rest)
    I woke this morning with some discomfort in my left ear and some nasty drainage, so I am pretty sure I have an ear infection. I still swam but felt really old and really not on my A game today. Of course my coach decided today was the 20 minute swim for distance day as the main set. I did not feel really bad, just not like I did on Monday where I felt really strong.

    Warm up
    400 free with snorkel
    6x50 alternating finger drag and catchup drill on 50
    8x100 free on 1.25 descend 1-4 and 5-8

    Main set
    Timed 20 minute swim for distance
    100 easy
    10x50 kick with fins on 50

    Warm down
    100 easy

    Total 3725 meters

    I ended up going 1625m on the 20minute swim which is somewhere around 1.13 pace which is pretty good long course. I broke the swim down by 400 in my head and negative split the halves. I went off the big clock and in some ways psyched myself out of a really good swim by setting out at 5min pace per 400. Coach says we will be doing this once a month through September so I will have a few chances to better my swim.

    Updated June 12th, 2013 at 10:47 PM by StewartACarroll

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  14. Week 37 - Tuesday

    by , June 11th, 2013 at 09:17 PM (After a long rest)
    So I discovered tonight that the pool is switched form long course to short course and back to long course throughout the day. My daughter swam long course this morning and this is what I was expecting when I swam tonight in the public time slot, but to my surprise it was short course. As I was getting out the life guards were muttering about changing it to long course. A lot of mucking around but I guess with the number of kids RACE now has its probably the only way they can make it work.

    Tonight I felt pretty crappy to be honest. I swam ok but my shoulders were sore after all the pulling yesterday. I tried working primarily on my stroke tonight but caught myself speeding up at the end of my aerobic 100 set.

    15 minutes on the vasa swim trainer

    400 free with snorkel
    6x50 finger tip drag drill on 45
    5x100 kick holding under 1.30 on 2mins
    8x100 free on 1.25 holding under 1.05(aerobic pace)
    200 easy
    10x50 catchup drill with hands separated on 45
    10x50 with fins swum 25 under water, 25 over kick on 45
    200 easy

    Total 3400 yds

    I started out on 1.05s but by number 4 was down to 1.03 and by six was at 1.01 and 1min on the last one. I did not feel bad but my shoulders were sore.

    Updated June 11th, 2013 at 09:23 PM by StewartACarroll

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  15. Week 37 - Monday

    by , June 10th, 2013 at 08:13 AM (After a long rest)
    I went to bed early last night but woke up throughout the night. Fortunately I was not thinking work but was just hot. The workout today was a long one for an hour swim and we did lots of fast long swimming(my kind of workout).

    Warm up
    400 with snorkel
    6x50 concentrating on small finger entry instead of thumb entry

    Main set
    8x200 pull with paddles on 2.30
    100 easy
    10x50 drill on 50
    3x300 on 3.30
    10x50 free on 40

    Warm down
    100 easy

    Total 4400 meters

    I descended the 200s 1-4 and then again 5-8. I went 2.20,2.17,2.15,2.12 and 2.21,21.17,2.15,2.12. The 300s were a surprise and the time was really tough, I went 3.20,3.17,3.22. The final 50s were basically just make the time and turn and my times ranged from35-37. I was tired but really pleased with my times throughout this workout. Long course is still tough but I think I am finally adjusting. Hopefully by the end of the summer I will have a great base and short course will feel too short! Coach told me I will be doing a 20min swim set either Wednesday or Friday. The senior racers do this monthly and he wants me to hang with them(we shall see).
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    Swim Workouts
  16. Week 36 - Saturday

    by , June 8th, 2013 at 02:06 PM (After a long rest)
    It's always so nice when I have been away and I come home to a nice reception from my wife and kids. Last night I had dinner with the kids and had an early nights sleep. I woke this morning feeling good. As I got ready for practice my wife made me a coffee and a blue berry muffin. The pool is now step for long course over the summer and I will be getting some good long course under my belt. Today's practice was my kind of practice; lots of freestyle,a good combination of short fast 100s and 50s on short intervals combined with some mid distance swims on short rest. At the end of the masters workout we joined the junior racers(12 year olds) for a relay and some sprint 50s.

    Warm up
    400 free with snorkel
    6x50 catchup on 50
    6x100 Odd's free and even's IMs with 10 seconds rest

    Main set
    3x(3x100 swim on 1.20, 300 pull with paddles on 4mins)
    100 easy
    10x50 over kick with fins on 50
    400 free breathing every 5 with 6 beat until I breath and 100kicks when I breath.
    100 easy

    5x50 relay with Junior Racers
    50 easy
    50 back
    50 easy
    50 breastroke
    50 easy
    50 free
    100 easy

    Total 4550meters

    I really enjoyed the main set. I held 1.09-1.10 on the 100s swim and 3.30 on the 300s. The 400 was weird but my kick feels like its improving. The fast 50s were fun and the masters relay beat the 12 year olds. At one point we were way up but the last swimmer really pulled back the distance on our last guy. Overall a really fun week and a nice way to finish the week with some sprints from the blocks.
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  17. Week 36 - Wet Friday in Alexandria

    by , June 7th, 2013 at 08:27 PM (After a long rest)
    I was very tired this morning, with my week of travel finally catching up with me. The DC area had rain all night and this made for a very wet outdoor practice this morning. Despite feeling tired and it being wet I really enjoyed Friday freestyle with Alexandria masters.

    200 swim
    200 kick
    200 pull
    200 drill
    16x25 on 25
    8x50 on 40
    2x100 on 1.30
    4x50 on 40
    8x100 on 1.30
    32x25 swum 16 on 20, 16 on 30
    200 S K P D

    Total 3800 meters(short course)

    Most of this was suppossed to be with fins but as the visiting swimmer I had none so just did it without. I held 1.05-1.07 base pace per 100 and felt good throughout.

    Updated June 7th, 2013 at 09:14 PM by StewartACarroll

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  18. Week 36 - Thursday in Alexandria

    by , June 6th, 2013 at 03:46 PM (After a long rest)
    I swam at the 5am workout this morning in the Waynewood park pool. The pool was 25m and was a really nice outdoor pool. I felt better in the pool today and the workout was a lot of fun. Both Dan and Brian who I know were at the pool; Brian swam in the 5am workout and Dan swam in the 6am practice(but I got a chance to talk).

    200 Swim
    200 Kick
    200 pull
    200 drill
    8x100 free on 1.30
    200 pull easy
    8x50 free on 40
    100 pull easy
    100 free fast
    16x25 free on 25
    100 pull easy
    50 free fast
    5x50 back easy on 50
    2x25 fast
    200 easy swum as swim, kick, pull, drill

    Total 3450 meters

    I held 1.08-1.10 on the 100 set, and 33-35 on the pace 50s set. The 100 free fast I went 1min. The 50 fast I went 28. I could not see the clock on the fast 25s. Despite feeling the lack of sleep from my week of travel I had a good workout and it was nice to catchup with Brian and Dan.

    Updated June 6th, 2013 at 03:57 PM by StewartACarroll

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    Swim Workouts
  19. Week 36 - Wednesday in Alexandria

    by , June 5th, 2013 at 06:14 PM (After a long rest)
    I am in The DC area this week with work and I had the pleasure of swimming with the Alexandria Masters team again this morning. On my previous trips I had swum indoors and today was in a new pool and outdoors. Despite the weather being chilly(compared to Texas) I had a good workout. The pool was a little shallow and the pool a little choppy but as usual the Alexandria team are so nice and welcoming. If anyone travels to DC and wants to swim with a masters team I highly recommend Alexandria Masters.

    3x200 swum as swim, kick, pull
    8x25 free on 25
    8x25 kick on 30
    4x100 IM on 1.45
    16x25 stroke on 30
    4x50 free on 45
    4x100 free on 1.40
    50 free with 10 seconds rest
    100 IM with 10 seconds rest
    200 back with 10 seconds rest
    100 free with 10 seconds rest
    50 free with 10 seconds rest
    4x50 swum drill,swim,kick,swim

    Total 3000 yards
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  20. Week 36 - Monday

    by , June 3rd, 2013 at 08:15 AM (After a long rest)
    I woke up early this morning thinking work,which is never a good start to the day. I felt tired and sluggish in the water.

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

    Main set
    5x(100 kick on 2 mins, 200 swim on 2.40)
    10x50 swum 25 streamline with snorkel, 25 swim on 50
    2x400 breathing every 5 with 15 seconds between 400s
    10x50 swim on 45

    Warm down
    200 easy

    Total 4200 meters

    i held 2.25s on the 200s, but felt pretty crappy. Overall an ok workout but I felt awful.

    Updated June 3rd, 2013 at 07:47 PM by StewartACarroll

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    Swim Workouts