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Swim Workouts

  1. Week 21 - Middle East

    by , March 4th, 2013 at 07:30 PM (After a long rest)
    My week in the Middle East felt very long and I did a lot of miles. My flights/drives were:
    Dallas to Dubai
    Dubai to Medina
    Medina to Jeddah(drive)
    Jeddah to Abu Dhabi
    Abu Dhabi to Dubai(drive)
    Dubai to Abu Dhabi(drive)
    Abu Dhabi to Jeddah
    Jeddah to Riyadh
    Riyadh to Dubai
    Dubai to London
    London to Dallas

    I managed to swim 4 times on my trip, with two decent swims and two short swims. Our hotel in Jeddah had a kidney shaped pool and by swimming from the two furthest points I was able to take 6 strokes. In Dubai I stayed at a hotel with a 25m roof top pool and other than being a little warm and choppy it was a great location. I don't think I lost the feel for the water but I am really tired and suspect its going to take a few sessions to get back to where I was. I am in the uk next week and will be training with my childhood team, and should be able to swim everyday.
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    Swim Workouts
  2. Week 20 - Friday

    by , February 22nd, 2013 at 11:05 AM (After a long rest)
    I felt awful this morning. I was tight and sore during the warm up and I felt sluggish the entire workout. Today was really a tough workout too which did not help. I have a meet tomorrow and feel like skipping(I wont) since we are not only swimming through the meet but I am getting whooped in the pool. I felt a little sorry for myself this morning and some praise from the coach at the end on the 75 set really helped.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    600 free with snorkel
    10x50 on 40 holding 32.5's
    100 easy

    Main set
    3 x (50 AFAP on 1 minute, 100 AFAP on 2 minutes, 200 AFAP on 3.30) 30 seconds between sets.
    100 easy
    2x200 overkick with snorkel
    10 x 75 with flippers on 1.45, alternate kick, swim

    Warm down
    200 easy

    Total 4200


    I went 27s on the 50's, 57-58 on the 100's and 2.01-2.03 on the 200s. It was not so much the times that I was most disappointed about but rather how i felt. I had no strength and just all around felt bad from the first stroke to the last stroke. I went 39-40 on the 75 kick with flippers, and 33-34 on the free. The last 75 swim I went 32.
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    Swim Workouts
  3. Week 20 - Wednesday pm

    by , February 20th, 2013 at 09:12 PM (After a long rest)
    This continued the long evening workouts with some high intensity. The last set was a little interesting and I came close to blacking out on the very last 100 in the last set.

    Warm up
    1000 with snorkel
    2x500 free with snorkel

    Main set
    3x(400 on 4.40, 300 on 3.24, 200 on 2.10, 100 on 1.01) 30 seconds rest between sets.
    100 easy
    8x100 kick with fins on 1.30 holding under 1 min

    Warm down
    200 free

    Total 6100

    On the main set I made all the paces but on the last set took 10 seconds between each swim. I felt like rigormortis set in during the 2nd set, but kept pushing. I did back kick on the 8x100 and went 56 on the first and then held 57 until the last one and then went back to 56. It took me at least 2 or 3 minutes to catch my breath and feel like the world had stopped spinning.
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    Swim Workouts
  4. Week 20 - Wednesday am IM

    by , February 20th, 2013 at 08:40 AM (After a long rest)
    I had another rough sleep night last night. I woke up around 1.30am with lots of things rattling around related to my upcoming saudi trip. I must have fallen asleep again around 3am and when the alarm went off at 4.30 It was hard getting up. I was a little sluggish in the warm up but got going and the lack of sleep did not affect me too bad. I suspect I will be tired tonight.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    6x200 IMs descend 1-3, 4-6 on 2.50

    Main set
    8x50 breast on 50
    4x100 fly with flippers on 1.20
    3x200 back on 2.45
    10x50 free on 35
    10x50 with flippers on 30

    Warm down
    400

    Total 4500

    I went 2.25 on the 200s which I was really happy with, and then pretty comfortably made the 50s on 35 holding 32-33. The 50s with flippers were tough and I missed a few but just turned and went again. After about 6 I was off a couple seconds on the send off but got back on for the last 4. This is the first time I have made this set. Short swims with flippers I always find tough and in particular my legs always burn. The lactic acid build up in the legs combined with more time under water somehow make this much harder than it should be.

    Updated February 20th, 2013 at 02:40 PM by StewartACarroll

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    Swim Workouts
  5. Week 20 - Monday pm

    by , February 18th, 2013 at 09:28 PM (After a long rest)
    This was a really long work out swum mainly as 1000s. I did not feel as bad today as I did the last time we did one of these by 1000 workouts. I have noticed the last few weeks that I am getting lazy on my turns as I get tired and doing a slide side turn as opposed to a flip turn, I caught myself doing this at the end of the workout and corrected it, but if I am not careful I know i will do this. I also tend to breath out of the turn when I am tired. I will try to work on these two things going forward. The later is a result of struggling with lung capacity. Despite my capacity getting better this is something I still feel on the long sets, and something I need to try to recover as build my yardage.

    Warm up
    1000 with snorkel
    2x500 on 6 mins

    Main set
    1000 swim on 12 mins
    1000 kick with flippers on 13min
    1000 build by 25 per 100 on 12 mins
    2000 negative split

    I went 11.45, 11.30 on the 2000

    Total 7000
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    Swim Workouts
  6. Week 20 - Monday am

    by , February 18th, 2013 at 02:00 PM (After a long rest)
    I felt a little congested at the start of practice today. Tree pollen has been bad in Dallas the past week and I guess is a sign that Spring is really close(at least here).
    I felt better as the workout went on.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 on 1.20 holding 1.05 pace

    Main Set
    3x(3x300 pull on 4 mins descend, 200 IM on 3min)

    Warm down
    300 easy

    Total 4700

    My descending 300s felt good and went 3.15, 3.05, 3.00, 3.15, 3.10, 3.03, 3.15, 3.05, 3.03.
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    Swim Workouts
  7. Week 19 - Saturday distance swimmers sprint workout

    by , February 16th, 2013 at 11:49 AM (After a long rest)
    As I blogged yesterday the pool is hosting a small college division swim champs this weekend and as such many of the normal training sessions have been canceled. I was asked yesterday if I wanted to join the high school swimmers at there morning practice. I was the oldest by at least 25 years which really brought home how old I am and how young the kids I swam with are. There were a couple of really quick middle distance boys swimming and it was fun training with them and I was proud I held my own.

    Warm up
    500 swim with snorkel
    400 Reverse IM swum drill, swim by 50
    300 kick
    200 swum as 4x50 free 25 easy, 25 fast
    100 swum as 4x25 fast 12.5

    Main set
    5x(100 with flippers on 1.10 90% effort, 75 with flippers on 55 90%, 50 with flippers on 35 90%, 25 with flippers on 20 90%, 250 pull on 3mins)

    Second set
    400 IM drill/swim by 25, 10 seconds rest
    300 IM fast in and out of the flags
    200 IM fast with 10 seconds rest
    100 IM fast broken at 25 with 10 seconds rest

    Warm down
    500 free with snorkel

    Total 5500

    The main set was hard but once I got going in set 2 I felt pretty good. I held 54s on the 100s. I was holding 2.40 on the 250s.
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    Swim Workouts
  8. Week 19 - Friday

    by , February 15th, 2013 at 08:53 AM (After a long rest)
    There is a small college conference meet at the aquatic center this week so several sessions have been canceled. Last night My wife and I hung out with kids which was fun. This morning was a normal Friday with a nice 1000 set in the middle. I tweaked my back a little on the kick so while everyone else did 2 x 100 from the blocks I did an easy 500.

    Warm up
    400 with snorkel
    6x50 catchup
    8x150 on 2 min, 50 free, 50 back, 50 free
    100 easy

    Main set
    20x50 on 50 holding 30
    100 easy
    12x75 kick on 1.15
    100 easy

    Warm down(while everyone else did sprints)
    500 free with a snorkel

    Total 4600

    I held 30's comfortably on the 50s and went 28 on the last one. Only issue was the kick set where my back got sore and then I tweaked it on number 7. I dropped the board and went with the snorkel and by the end it just felt stiff. I did the warm down and my back felt ok. I will watch it today. I tend to arch my back on the kick with a board and somehow twisted on the turn and felt like I caught something in my lower back.
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    Swim Workouts
  9. Week 19 - Wednesday am

    by , February 13th, 2013 at 08:35 AM (After a long rest)
    I felt pretty tight this morning after last nights workout. I finally loosened up towards the end of the warm up and overall felt much better today.

    Warm up
    400 free with snorkel
    6x50 finger drag drill on 45
    6x150 kick with flippers on 2 min
    100 easy

    Main set
    4x(3x50 back on 40 holding 200 pace, 100 easy on 1.20)
    200 easy
    3x400 IM descend on 6 min
    100 easy

    Warm down
    500 with snorkel

    Total 4700

    I really enjoyed doing some back and held 31-33 on the 50s. The 33s were on the first set and I consistently held 31 at the end. The 400 IMs made a nice change. I went 5.30,5.10, 4.55 which I was very happy with. Overall a good workout.
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    Swim Workouts
  10. Week 19 - Tuesday PM

    by , February 12th, 2013 at 09:12 PM (After a long rest)
    I felt pretty good today but was exhausted by the end of the workout. I did not get much food in before the swim and suspect I just ran out of fuel.

    Warm up
    1000 free with snorkel
    10x100 on 1.25 drill swim by 50

    Main set
    4x(3x200 on 2.20, 2x100 on 1.03)
    12x75 kick on 1.20

    Total 6100

    I deliberately went as easy as i could to make the time on the 200s and held 2.15s and then pushed the 100s going 1.00 and 1.01s. The kick set was more of a long warm down.

    Updated February 12th, 2013 at 09:17 PM by StewartACarroll

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    Swim Workouts
  11. Week 19 - Monday PM

    by , February 11th, 2013 at 09:27 PM (After a long rest)
    I actually felt much better tonight. It turned out that we did some fun stuff and different stuff tonight.

    Warm up
    400 with snorkel
    6x50 finger drag drill on 45

    Main set
    5x 4.50min tied to a bungee chord at 500 pace. 1 minute rest between sets
    100 easy
    8x50 on 1.25 tied to bungee chord
    100 easy

    Warm down
    400 IM

    Total 4100

    I am guessing this is the equivalent distance. This was really fun and made a nice change from the long distance stuff we have been doing.
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    Swim Workouts
  12. Week 19 - Monday AM

    by , February 11th, 2013 at 01:48 PM (After a long rest)
    I felt stiff and sluggish when I got in and did not get any better today. This was another jump in yardage.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    4x200 kick with fins on 2.30

    Main Set
    4x(300 on 3.30, 100 on 1.05 AFAP)
    100 easy
    1650 with snorkel 90% effort
    100 easy
    4x(4x50 on 35, 4x25 no breather on 40)

    Warm down
    100 easy

    Total 6250



    I felt really sluggish on the main 300s but was able to get under the minute on the fast 100's, holding 58 and 59s. The 1650 I held 1.10 pace. The 4x50's were tough but held all of them between 30-32. I typically have bee doing 1 hour and 15 minute workouts but stiuck around for an extra 15 minutes to complete this one. This felt like a lot of yardage in 1.5 hours. I am not looking forward to tonights practice, but hopefully will feel better.
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    Swim Workouts
  13. Week 18 - Friday

    by , February 8th, 2013 at 09:14 AM (After a long rest)
    Today I felt horrible during the warmup but got better as the workout went on. By the end of the workout I felt pretty strong and good. I guess a night off last night was beneficial. Ironically when I spoke to my coach about last night he said he was waiting for me on deck and had a lane ready for me. I saw the note on the door and took it as a sign. Oh well, a night off was overdue and I benefitted from a good nights sleep also.

    Warmup
    400 with snorkel
    6x50 catchup drill on 45
    200 easy

    Main set
    6x100 IMs on 1.20
    2x500 done as 250 cruise holding 1.10 pace, 250 trying to hold 1min pace per 100 with 30 seconds rest between 500
    4x(4x50 on 35 holding 200 pace, 100 easy)
    200 easy
    200 free with flippers AFAP. If I did not go under 1.55 everyone had to do it again(no pressure)
    4x25 no breath on 45
    100 back flippers AFAP. If I did not go under 55 everyone had to do it again.

    Warm down

    100 easy

    Total 4400

    The IMs were tough but got easier as I got going. I held 1.15s. the 500s were much better. I held 1.10 on the first 250 and 1.01 pace on the second 250 on both 500s. The 4x50 sets were really tough. Myself and one other swimmer split the lane which helped me push these. I kind of felt bad towards the end because he was eating wake the whole way. After the first one I was holding 28 and 29s. Number 3 on sets 3 and 4 hurt bad, but I picked up number 4 each time so it must have been a mental thing. My 200 AFAP with flippers was 1.48. One of the young guys in the next lane went out like a rocket which again helped me, and I realled him in during the middle 100 and I even finished strong. The 100 back was fun since I don't do much strong back any more and I went 54. Lots od SDKs off the walls. The no breathers were as usual, painful. I did 15 minutes of Vasa swim bench with two bungee cords for resistance at the end.

    Updated February 18th, 2013 at 09:29 PM by StewartACarroll

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    Swim Workouts
  14. Week 18 - Wednesday pm

    by , February 6th, 2013 at 09:09 PM (After a long rest)
    My cold/allergies felt better this evening. Tonight continued in the vain of this cycle with long yardage and tough times. I jumped in about 10 minutes early and knocked out the first 700 of the warmup in the public lanes before joining the masters workout. I fell apart towards the end of this workout, but it's not all bad. I don't think my sleep problem will be a problem tonight and I am very tired.

    Warm up
    400 free with snorkel
    300 free with snorkel
    200 free with snorkel
    100 free with snorkel

    Main set
    3x(1000 on 10.50, 400 IM on 5.30)

    Total 5200

    I went 10.45 on the first 1000, pulled the second with paddles and went 10.45, the last I pulled and used my snorkel but fell apafrost 300. I finished but was no where near the time. The 400 IMs were active recovery. This was 10400 yards for the day.

    Updated February 6th, 2013 at 09:16 PM by StewartACarroll

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    Swim Workouts
  15. Week 18 - Wednesday AM

    by , February 6th, 2013 at 08:58 AM (After a long rest)
    Another long one today. This is becoming a trend. I am fighting either allergies or a head cold, either way I am congested. I am also struggling to sleep which adds more tiredness to the equation. With all that said today was a good workout.

    Warmup
    400 free
    6x50 drill free(3x50 catchup, 3x50 finger drag) on 45
    400 free with snorkel
    2x400 IM on 6 mins swum, kick, swim, drill, swim

    Main set
    4x(3x100 free on 1.10, 3x100 IM on 1.20)
    10x50 snorkel concentrating on catch and pull on 40

    Warm down
    400 easy

    Total 5200

    I held all the times on the main set. Free ranged from 1.05-1.07 and the IMs were mainly 1.15s. I also did 15 minutes on the swim bench and did 5 sets of 20 pulls, and I added two bands of resistance for good measure.
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  16. Week 18 - Monday Part2

    by , February 4th, 2013 at 09:28 PM (After a long rest)
    I arrived about 15 minutes early for the pm masters workout, so did my warmup in the public lanes. This was another longer workout and the 10800yds for the day is the most i have done in one day since I got back in the pool.

    Warmup
    400 free
    6x50 drill

    Main set
    500 on 5.25
    400 on 4.30
    300 on 3.30
    200 on 2.20
    100 on 1 minute
    200 on 2.20
    300 on 3.30
    400 on 4.30
    500 on 5.50
    200 easy

    Second set
    5x100 kick on 1.45
    1000 swim with snorkel holding 1.10 pace(no looking at the clock)

    Total 5300

    I held 1.03 pace again and made the 100 on a minute. The climb back up the ladder was much tougher. I was in the narrow lane by the trough and on a couple turns on the last 500 put my foot in the steps and had a couple of bad push offs. I ended up falling apart stroke wise and missed the last 500. At the end I was very close to throwing up, but held it together. I went fairly easy the rest of the way and actually felt good again on the 1000. This was a really long yardage day and I am really tired.
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    Swim Workouts
  17. Week 18 - Monday

    by , February 4th, 2013 at 01:27 PM (After a long rest)
    I felt much better today. This was another high intensity long workout.

    Warm up
    400 free
    6x50 catchup drill
    5x100 with snorkel, 50 kick, 50 swim

    Main set
    10x300 pull with paddles on 3.30
    8x100 kick with flippers on 1.20
    10x50 with flippers on 30

    Warm down
    100 easy

    Total 5600

    I felt strong on the 300s until 9 and 10 but held 1.03 pace per 100 throughout. The 10x50s were really tough. I had lactic burn after #2 and struggled to hit the mark on #5. I took a minute rest and then finished out the remaining 5. I was pleased with this workout. I also did the Vesa swim bench for 15 minutes after practice and added an extra band for resistance.
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    Swim Workouts
  18. Week 17 - Saturday

    by , February 2nd, 2013 at 04:50 PM (After a long rest)
    I was hurting pretty bad last night after yesterday's workout. Beat, is the only word that really described how I felt. Today was my birthday(43) and I felt much better. My wife(who really should be nominated for saint hood due to her ability to look after her three kids - my daughter, my son and me) brought me breakfast in bed. As the morning went on I felt much better. Even my English premier league team, Arsenal, won. I had an early lunch and headed to the pool. I took one of Pat Brundages workouts and adapted it.

    Warm up
    400 free with snorkel
    6x50 catchup drill

    Main set
    All done with bouy and agility 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 done in 50 back, 50 free

    Total 4000

    I always seem to feel better pulling and held 1.03 pace again. Unlike yesterday this was much easier. I was excited to hold 5.15 and then 5.12 on the two 500s. The extra rest on the longer sets felt great too. I feel a little tightness in my right shoulder so will take some ibuprofen at home.
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    Swim Workouts
  19. Wek 17 - Long friday

    by , February 1st, 2013 at 01:11 PM (After a long rest)
    This was a wooping. I got back from DC at around 10pm and did not get home til closer to 11pm. The alarm came early but I felt good in the warmup. The main set was a 4200 yard high quality long set, that absolutely tore me up.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    1x100 on 1.03
    6x100 on 1.20
    2x100 on 1.03
    5x100 on 1.20
    3x100 on 1.03
    4x100 on 1.20
    4x100 on 1.03
    3x100 on 1.20
    5x100 on 1.03
    2x100 on 1.20
    6x100 on 1.03
    1x100 on 1.20

    Warm down
    300 easy

    Total 5000

    I held most of the 1.03s but then struggled on the first of the next set on the 1.20s. This hurt like nothing I have done in my comeback to date. With that said I felt good I did it. I am going to sleep all day tomorrow.
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    Swim Workouts
  20. Week 17 - Thursday with the Alexandria Masters

    by , January 31st, 2013 at 12:28 PM (After a long rest)
    This was my second workout with the Alexandria Masters. This was less yardage than I have been doing in the last few cycles. With that said I had fun today. The Alexandria coaches and team are so freindly and helpful.

    Warm up
    4x(100 swim, 50 back)
    8x50 on 45 fast 25, easy 25

    Main Set
    2x(2x50 on 45, 100 on 1.40, 4x50 on 50, 200 on 3, 6x50 on 55, 300 on 4.30)

    Warm down
    400 easy

    Total 3800

    On the main set I held 30s on the 50's, 1.02s on the 100, 2.05s on the 200 and 3.15s on the 300. I felt strong but the water was quite choppy. I also ran into some traffic at the end of the 200 and from 200 onward in the 300. With that said I was pleased with this set. The drop in yardage this week was offset with feeling better and stronger. The coach mentioned me dropping my right elbow when I breath to the left and I tried focusing on keeping my elbow high which felt good.

    Updated January 31st, 2013 at 12:34 PM by StewartACarroll

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    Swim Workouts