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Swim Workouts

  1. Week 25 - Tuesday

    by , March 26th, 2013 at 09:12 PM (After a long rest)
    Tonight was a stretch swim. I would normally lift weights but decided to just do an easy swim. My shoulder is still a little tight and I just did not feel it tonight.

    Swim
    500 with snorkel
    30 seconds rest
    500 with snorkel
    30 seconds rest
    500 pull with paddles
    30 seconds rest
    5x100 pull no paddles
    30 seconds rest
    100 easy

    Total 2100
    Categories
    Swim Workouts
  2. Week 25 - Monday PM

    by , March 25th, 2013 at 09:23 PM (After a long rest)
    The pool was very empty tonight and I found it hard to get going again. I was working on holding my minute per 100 pace just like this morning.

    Warm up
    400 free with snorkel
    4x100 free on 1.30
    4x100 kick with fins on 1.30 holding under 1 min
    6x50 holding 30 on 45
    100 easy

    Main set
    5x100 pull on 1.20
    200 easy
    20x50 holding 30 on 45 with open turn at 50
    200 easy
    5x100 pull on 1.20

    Warm down
    300 easy

    Total 4300

    I managed again to hold the 1min pace, but it was really tough. the open turns make it even harder to hit the time. I am sore tonight and will ice my shoulder again.
    Categories
    Swim Workouts
  3. Week 25 - Monday AM

    by , March 25th, 2013 at 09:11 PM (After a long rest)
    My coach got married on Saturday so this was an uncoached session. I ended up doing another Ptrick Brundage modified workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    16x75 free holding 45 on 1.10
    100 easy

    Main set
    2x(2x150 pull on 1.50, 6x50 fast on 1min, 2x100 pull on 1.30, 8x25 fast on 30, 4x50 on 40) holding 1min per 100 pace

    Warm down
    300 easy

    Total 4700

    I felt stiff and found it hard getting going on the 75s, but managed to hold 1min pace per 100 the entire practice. This is the fastest I have yet been able to hold for a long set.
    Categories
    Swim Workouts
  4. Week 24 - Saturday

    by , March 23rd, 2013 at 05:24 PM (After a long rest)
    This a very slightly modified version of one of Patrick Brundage's workouts based on a broken mile. I was feeling very stiff today which I primarily put down to all the time spent in the spacious confines(not) of an American Airlines plane this week. Both my shoulder and neck were stiff and neither really loosened up. In fact as I write this entry I am icing my right shoulder. I am probably one of the few people who detests a massage but I am contemplating getting a deep tissue massage later today or tomorrow to see if that loosens the rest of my body up. The pace today was good and I think I am starting to get where I need to get to for nationals. I guess time will tell.

    Warm up
    400 with snorkel
    4x100 on 1.30 descending 1-4
    4x100 kick on 1.50
    8x50 on 40 descend 1-4 and 5-8
    8x25 on 30, swum
    #1 DPS
    #2 12.5 fast and 12.5 easy
    #3 12.5 easy and 12.5 fast
    #4 AFAP
    50 easy

    Main set
    All swum with buoy and paddles
    2x50 on 40
    2x100 on 1.15
    2x150 on 1.45
    2x200 on 2.20
    2x150 on 1.45
    2x100 on 1.15
    3x50 on 40
    50 easy

    Warm down
    6x50 on 45 with snorkel working on DPS
    6x100 kick with flippers holding 1 min on 1.30
    100 easy

    Total 4550

    I felt like i went too quick in the warmup holding 1.02-1.03 on the 4x100s, and felt really easy holding 30-31 on the 8x50s. The broken mile in the main set felt good, other than some tweaking of the shoulder every once in a while(usually in and out of the turns). I held 1.02-1.03 pace the whole way and still felt like i could have gone quicker. Considering the stiffness in my body and the general feeling of being jet lagged I am very happy with where I am at right now. I am back in town this week and then I am taking just over a week off work for a swim camp before a three week taper for nationals.
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    Swim Workouts
  5. Week 24 - Wednesday back home

    by , March 20th, 2013 at 09:48 PM (After a long rest)
    I arrived home an hour later than anticipated due to a delay leaving London. I hung out with the family for about 30 minutes and then my daughter and I headed to the pool for a short stretch swim. It was fun swimming with my daughter buthonestly i could have done with a little more yardage. Still, with all the traveling it was great spending time with my daughter. After practice we had a family dinner whichwas great. All this traveling the past month has been hard on all of us. I am heading back out tomorrow for my last planned travel until after nationals which I am not looking forward to.

    Swim
    400 free with snorkel
    8x50 catchup
    3x400 pull
    4x100 kick
    4x50 with flippers back
    200 easy

    Total 2800

    I felt pretty bad but I guess that's the time difference and the travel catching up on me.mthe time with my daughter was great and I am looking forward to doing more swimming with her in the future.
    Categories
    Swim Workouts
  6. Week 24 - Tuesday

    by , March 19th, 2013 at 07:11 PM (After a long rest)
    This was my last day in the uk and my last workout with my high school team. I have done more sprinting this week than I have done since my comeback. It's been a really fun trip but as is usually the case when I travel, I am really looking forward to getting home.

    First set
    5x100 with snorkel on 1.50
    4x100 personal best plus 18,15,12,9 by 100 on 3 mins from the blocks
    5x100 with snorkel on 1.45
    3x100 personal best plus 12,9,6 on 3.15
    5x100 with snorkel on 1.40
    2x100 personal best plus 6,3 on 3.30
    250 easy
    1x100 AFAP from blocks
    500 easy

    Second set
    25 no breath from block AFAP
    25 no breath, 20m fast, 5m easy
    25 no breath 15m fast, 10m easy
    25 no breath build to AFAP on last 10m
    100 easy
    25 no breath from block AFAP
    25 no breath, 20m fast, 5m easy
    25 no breath 15m fast, 10m easy
    25 no breath build to AFAP on last 10m
    100 easy
    200 drill/swim by 25

    Final set
    coach called a time on a mix of 25s and 50s and we had to hit those times. I lost track of the actual number of lengths but would guess we swam about 400m here

    Warm down
    300 easy

    Total 4550m

    My shoulder felt good throughout the workout which was a big relief. I iced after I swam last night and again tonight. I held 1.10 on the 5x100s. On the 4x100 I went 1.12,1.09,1.07,1.04. On the 3x100 I went 1.07,1.04,1.02. On the 2x100 I went 1.02, 1.00 and on the AFAP I went 59. The last one hurt really bad and I died pretty hard on the last 15m. I had a hard time hearing times on the 25s fast but held the no breath and felt pretty good. Overall a good workout and some quality sets I would not normally do which was a nice change.

    Updated March 19th, 2013 at 07:21 PM by StewartACarroll

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    Swim Workouts
  7. Week 24 - Monday (6 months back in the pool today)

    by , March 18th, 2013 at 07:02 PM (After a long rest)
    Today represents being back in the pool 6 months. As I have written previously I am really enjoying swimming again and can't believe I was gone from the sport for so long. I am in the uk til Wednesday morning and have one more session with my old team. I have really enjoyed training with the kids and I am very tempted to enquire about training with my daughters team next fall when I get serious about training for 2014 world champs. Tonight was back in the Aldershot 50m pool I swam in Friday. Today was a whole squad workout and it was fun. We had a lane line issue during the workout and rather than a 10 minute delay the coach decided to throw in some from the block fast 50s. I enjoyed them but tweaked my shoulder. Probably not enough warm up for these old bones. I iced after the workout and may take some anti inflammatories if it still hurts in the morning. The pain is at the back of my right shoulder and is a deep aching pain. I hope it's muscle but it's deep and could be somethin in the joint. I kept going through the workout and it really only hurt when I lift my elbow over my shoulder.

    Warm up
    400 free
    200 free

    Main set
    8x50 from blocks on 3 minutes holding 28s.
    200 easy
    2x400 free on 6.30
    4x50 from blocks on 5 mins holding 27s
    500 free easy
    8x100 free on 2 mins
    1x50 from block on 5 mins AFAP
    300 easy
    200 kick

    Warm down
    400 easy

    Total 4450 meters

    Most of the swimmers on the team are sprinters and I have done more sprinting on this trip than I have done during my last six months. On the early 400s I went very steady and held 4.45s and felt good doing them. I lapped a bunch of the kids on these too(it felt good to be honest). The 50s were hard for me but I went 28s on the first set and 27s on the second. On the AFAP I also went 27. I recovered quite well between 50s when most the kids were lying on the ground winded, I was ready to get going again(it felt good to see the older kids sucking air while I was ready to go again). My shoulder really started to ache towards the middle of the 8x100 set and most of what was left was me swimming easy trying to stretch out the arm. I hope it feels better tomorrow.

    Updated March 18th, 2013 at 07:12 PM by StewartACarroll

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    Swim Workouts
  8. Week 23 - Sunday

    by , March 17th, 2013 at 03:45 PM (After a long rest)
    I went and watched my old team swim there regional championships(surrey county champs) this morning which was really fun. They did great and I received a very warm welcome. This afternoon I jumped in on the 2hr workout in the teams 25m pool. Ironically I never swam in this pool because I left for the us as it was being built. It's a nice pool and once again I was made very welcome.

    Warm up
    400 free with snorkel
    2x200 back
    3x100 IM
    100 easy

    Main set
    4x50 fly on 1 min
    3x100 ba5ck on 2 mins
    2x200 breast on 4 mins
    1x400 free on 6 mins
    1x400 free on 6 mins
    2x200 breast on 4 mins
    3x100 back on 2 mins
    4x50 fly on 60
    200 easy

    Second set
    12x50 fast on 60
    200 easy
    8x25 from blocks, 2 fly,back,breast free AFAP

    Warm down
    300 easy

    Total 5300 meters

    This was a tough workout, but I stuck with it and I was pleased with how I did. On the 400s I went 4.50s which was great. The fast 50s I was holding 31s.

    Updated March 18th, 2013 at 02:42 AM by StewartACarroll

    Categories
    Swim Workouts
  9. Week 23 - Saturday

    by , March 16th, 2013 at 04:05 PM (After a long rest)
    I was back to the feeling stiff at the start but better as the workout went along I felt much better.

    Warm up
    400 free
    6x50 catchup on 45
    5x100 free on 1.30
    100 easy

    Main set
    6x300 on 4.15 free with paddles
    200 easy
    10x50 on 1 min drill/swim by 25

    Warm down
    300 back/free by 25

    Total 4100 meters

    I dropped my pace each pair of 300s, starting on 1.15 pace and ending on 1.10 pace the last two. I felt pretty strong on the last ones and even had something left. The 50s were more stretch than anything else.
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    Swim Workouts
  10. Week 23 - Friday

    by , March 15th, 2013 at 06:53 PM (After a long rest)
    I swam long course today with my high school team. It was really good swimming long course and I felt good. The team has a big meet this weekend so tonight was a light workout for them. I swam extra meters but also did some of there sprint sets too. Overall I felt good.

    Warm up
    2x200 with snorkel on 3.30
    12x100 swum as 50 drill, 50 swim on 2 mins
    200 easy

    Main set
    4x50 from push at second 50 of best 100 pace
    300 easy
    4x50 from blocks fast 15m
    300 easy

    Warm down
    2x400
    Total 3600

    I went 30,29,28.5,28 on the four 50s from a push, and 6.25-6.4 on the fast 15m swims. I really liked the long course pool, which I had not swum in previously.
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    Swim Workouts
  11. Week 23 - Wednesday

    by , March 13th, 2013 at 08:18 PM (After a long rest)
    I arrived in the uk earlier today and swam with my high school team this evening. The pool is at an army barracks and is 4 lane 25 meter pool, with rope lane lines and no gutters, so it's very choppy. That said the workout was great and felt especiAlly good after an all night flight.

    Warm up
    6x200 with snorkel

    Main set
    6x100 on 1.50 best time +15
    5x100 on 1.50 best time +12
    4x100 on 1.50 best time +9
    200easy
    4x50 on 2mins 2nd 50 of best 100
    250 easy
    4x50 on 2mins 2nd 50 of best 100 minus 2 seconds
    250 easy
    6x100 pull free/back by 100 on 2 mins

    Warm down
    250 easy

    Total 4650 meters

    I felt sluggish throughout but held my own with the younger swimmers. I don't have any base times for meters so sort of had to discover my base times as I went along. I held 1.07s on the 15 100s, which really equated to I went too hard at the beginning but I held it together. The 50s were 30 on the first set and 29 on the second set. I am not used to the long send off times either and I got stiff toward the end of the sets, particularly my right shoulder. The pull I also held 1.07 on the free and 1.12 on the back. I am off to the launch event tomorrow so no practice tomorrow but should be able to swim Friday through next Wednesday which will be great.
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    Swim Workouts
  12. Week 23 - Monday PM

    by , March 11th, 2013 at 09:18 PM (After a long rest)
    I am off to England with work tomorrow night so I am taking any opportunity to hang out with my kids that's I can. So tonight both kids came to the pool and although I trained and they swam we got hang out to and from the pool including a starbucks on the way home. It was all around good stuff. I also had a pretty good workout tonight and carried on the good feeling from this morning.

    Warm up
    1000 with snorkel
    8x50 drill/swim back on 50

    Main set
    15x100, swum as 5,4,3,2,1 dropping by 5, starting on 1.20 and finishing on 1.00
    100 easy

    Second set
    3x500 on 5.50 negative split

    Warm down
    16x50 drill/swim free on 45

    Total 5300

    I made the descending 100s and even managed a 57 on the last 100. The 500s were tough but made these holding 5.25s. All around felt good tonight and even got to spend time with the kids.
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    Swim Workouts
  13. Week 23 - Monday AM

    by , March 11th, 2013 at 08:24 AM (After a long rest)
    The trend of feeling sore, stiff and sluggish continues, but like last week once I got going I felt pretty good. In fact today it bordered on feeling really good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x100 free on 1.20 with snorkel
    4x200 kick with fins on 2.30
    100 easy

    Main set
    6x(200 on 2.40 negative split by 5, 100 holding 500 pace on 1.10, 50 holding 200 pace on 50) all done pull with paddles

    Warm down
    4x75 on 1.10 easy

    Total 5000

    i held 2.07, going 1.05,1.02, ranged from 1.00 to 57 on the 100s(I was very pleased with this set) and 29-27 on the 50s(again happy with these). This is the first time in a long while I have felt as strong at the end of the set as I did at the beginning. With that said I can tell the Saudi trip kicked my butt, I woke this morning with a fever blister on my bottom lip. A week of looking like the elephant man and I will be back to my normal self(more like the elephant mans cousin).
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    Swim Workouts
  14. Week 22 - Saturday at the pool with the family

    by , March 9th, 2013 at 05:01 PM (After a long rest)
    Today was a first with the wife and two kids coming with me to the aquatic center. Wife and son went to the weight room while daughter and I swam.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    All done as pull with paddles
    100 on 1.10
    200 on 2.20
    300 on 3.30
    400 on 4.40
    500 on 5.50
    500 on 5.50
    400 on 4.40
    300 on 3.30
    200 on 2.20
    100 on 1.10

    Warm down
    300 easy

    Total 4000

    I held 1.03-1.04 pace throughout the main set. The 500s were 5.16,5.17. I felt strong throught.
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    Swim Workouts
  15. Week 22 - Friday

    by , March 8th, 2013 at 08:34 AM (After a long rest)
    I still felt a little stiff at the beginning of practice but loosened up by the end again.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    6x75 kick middle25 hardon 1.20
    100 easy

    Main set
    3x(2x100 fast on 1.30, 2x50 AFAP on 1.00)
    100 easy
    3x300 with fins work walls on 3.30
    100 easy
    8x75 kick, pull, swim by 25. No rest
    100 easy
    10x50 on 35

    Warm down
    100 back/free

    Total 4500

    I held 1.01s throughout the fast 100 and 28-29 on the 50s. I don't feel like I have any speed yet, but seem better with how I feel in the water on these faster sets. The 300s were more like active recovery and I got about 15-20 seconds rest. The 50s were hard but held 31s throughout.

    -----
    The official times were just posted from my meet a few weeks back and my splits were quite interesting. I had a rough week ahead of the meet and I think I psyched myself out of a really competitive time as a result. In particular we did a tough 200,100,50 set the day before the meet. At the meet I decided to try to go out a little easier than usual because I was afraid of dieing. After both races I felt like I had a lot of energy left and after reviewing the splits I see why. I negative split both races and in the case of the 1000 by a considerable amount of time. I negative split the 500 by about 1 second, and about 8 seconds in the 1000. I am really pleased to see that i have plenty of room for improvement and that I am actually in a pretty good spot endurance wise right now, despite feeling stiff and sluggish with no speed.

    Updated March 8th, 2013 at 10:14 AM by StewartACarroll

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    Swim Workouts
  16. Week 22 - Thursday weights and swim

    by , March 7th, 2013 at 09:24 PM (After a long rest)
    This was my first dry land in 3 weeks and I felt very sore, but as usual loosened up in the pool.

    Weights
    3x(10 bench press, 10 incline bench, 10 military press, 10 seated row hands in, 10 seated row hands out, 10 inclined back, 10 x lat pull down hands inside, 10 lag pull down hands outside), 30 seconds between rounds.

    Swim
    400 with snorkel
    400 swim
    400 pull
    4x100 on 1.15
    4x100 kick with fins on 1.30
    4x50 on 45 Concentrating on DPS holding 30-31
    100 easy
    4x50 on 40 concentrating on streamlined turns holding 30-31
    100 easy
    Total 2600
  17. Week 22 - Wednesday PM

    by , March 6th, 2013 at 09:23 PM (After a long rest)
    I still felt sluggish at the beginning of the workout but like this morning got going and felt ok by the end of workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x500 on 6min swum as 2 x (DPS, fins, pull with paddles) descend 1-3
    100 easy
    10x50 on 50 holding 28 with pace clip
    4x(50 kick on 40, 50 swim on 30) with fins

    Warm down
    200 free/back by 25

    Total 4900

    I went 5.50,5.30,5.20,5.45,5.25,5.20 on the 500s. The 50s I held 28s and then went 30-31 on the 50 kicks and 27s on the 50 swim with fins.
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    Swim Workouts
  18. Week 22 - Wednesday am

    by , March 6th, 2013 at 08:42 AM (After a long rest)
    I felt really tired this morning and suspect I still have jet lag. Once I got going I felt much better.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    4x200 IM on 2.50
    100 easy

    Main set
    4x300 back on 4.15
    100 easy
    3x(100 on 1.05, 200 on 2.05 with fins)
    12x50 on 40 holding 30

    Warm down
    200 free/back by 25

    Total 4600

    The 200 IMs were tough but the times were pretty easy with about 15 seconds rest. I held 1.15 pace pretty comfortably on the 300s back. The 100,200 set was brutal. For some reason I always seem to suffer with the fins. The 50s were ok and I held 30s and even managed to pick up the last two. I am not looking forward to PM practice, but I need to get back to where I was a few weeks ago.
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    Swim Workouts
  19. Week 22 - Tuesday

    by , March 5th, 2013 at 09:19 PM (After a long rest)
    I had to rush tonight to get a swim. My daughter had a recorder recital at school so made a quick stop at the pool and swam then headed to the recital and made it by the skin of my teeth. I was feeling a little jet lagged today but got better as the day went on.

    1000 swim with snorkel
    1000 pull
    1000 pull with paddles

    -------

    I finally registered for Nationals today and will do six swims plus relays. I registered for 1000, 500, 200, 100 and 50 free plus the 100 back. I am really looking forward to ramping my yardage back up now my Saudi trip is behind me. Hopefully my uk trip next week should be more predictable since I know the pool and the club I will be training with.
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    Swim Workouts
  20. Week 22 - Monday PM

    by , March 4th, 2013 at 07:37 PM (After a long rest)
    I got back from the airport and my daughter asked me to take her to practice. I took the opportunity to jump in one of the open lanes and I'd a leisurely swim.

    400 with snorkel
    6x50 catchup on 45
    400 pull
    6x100 swim with snorkel on 1.15
    4x100 pull on 1.15
    6x100 kick with flippers on 1.30
    10x50 back on 50
    300 easy

    Total 3500

    since I only got back a couple of hours before I swam and had about a 24 hr trip home I did not feel too bad. I will lift and swim tomorrow night and hopefully Wednesday I will feel somewhat normal. Right now I am pretty sleepy but its really good to be home.
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    Swim Workouts