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Swim Workouts

  1. Week 17 - wednesday with Alexandria Masters

    by , January 30th, 2013 at 08:01 AM (After a long rest)
    Luckily i was able to catch an earlier flight from Tampa(via Miami - still amazes me how you can get a cheap flight somewhere by flying in the opposite direction first) which meant i arrived at the hotel in Alexandria at 7.30 instead of 11.30. I grabbed some food at whole foods before arriving at the hotel and was in bed asleep before 9pm. The alexandria masters have two 1 hr workouts on wednesday and i swam the early one at 5am. They have some great swimmers and Katie Gilmore is one of there nationally ranked swimmers. She trains hard and it was great swimming with her. Although the yardage was fairly short(they have a meet on sunday) it was a good session and i enjoyed it.

    Warm up
    200 free
    150 pull
    100 kick
    50 drill

    4x(50 fast on 50, 100 one arm drill on 1.45, 25 fast on 30, 75 moderate) IM order
    6x50 fly kick on 50
    5x100 odds fast on 1.40, evens breast pull, breast kick/fly kick by 25 on 2 min
    8x75 odds fly,back, breast, evens back, breast, free on 1.30 fast
    100 race pace

    Warm down
    200 easy

    Total 3200

    I went 58, 58, 56 on the fast free 100s in heavy traffic. On the 100 IM i went 1.04 which is really quick for me. My breast has come along really well which is a big surprise. I need to work on my fly endurance and speed. Currently fly is my worst stroke. It was great doing a little less yardage with some more intensity on the 100s.
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    Swim Workouts
  2. Week 17 - Tuesday in Tampa

    by , January 29th, 2013 at 02:32 PM (After a long rest)
    I swam with the University of Tampa masters this morning. The swim was outdoors and the pool was quite warm. I suspect in the 80s. By the end of the workout i was feeling pretty dizzy.

    Warmup
    6x150 free

    Main set
    5x50 descend 1-3, hold 4 and 5 on 40. I went 33,32,31,31,31
    200 fast i went 2.05
    50 easy
    10x25 one arm pull on 30
    5x100 on 1.15
    10x25 one arm pull on 30
    5x100 on 1.15
    8x75 on 1min

    Warm down
    500

    Total 4000

    I struggled with the structure of the workout today. I am getting used to building yardage throughout the workout and the stroke work today was where i was just getting going. Probably a good thing for me to focus on but not where i am used to doing this. With that said i enjoyed visiting a new pool and training with a new group. I am spoiled with our facility where the water is race temperature all the time and the facility is ultra modern.
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    Swim Workouts
  3. Week 17 - distance Monday

    by , January 28th, 2013 at 08:53 AM (After a long rest)
    I felt pretty good today. A little sluggish at the beginning but soon picked up in the main set.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    200 stretch free
    12x50 25kick, 25 free on 45

    Main set
    5x100 on 1.15
    4x100 on 1.10
    3x100 on 1.05
    2x100 on 1.00
    1x100 on 55
    100 easy

    12x50 with flippers done as 25 free, 25 under water no breath on 1 min
    2x500 on 5.30 with snorkel

    Total 4700

    I made the 15 x 100 all the way down to the 2 on 1 min. The last one I fell apart a bit and went 1.01. Upto the 1 min set I held 1.02-1.03s.

    Off to Tampa and Dc this week. I will be swimming with the local masters teams in both places.
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    Swim Workouts
  4. Week 16 - short workout

    by , January 25th, 2013 at 08:30 PM (After a long rest)
    I asked my coach to come in early this morning so I could get at least 40 minutes of swimming in before heading upto the convention center. I had trouble sleeping last night too(too much going on right now) so could have gone in really early if the pool was open. Unfortunately I am the only idiot awake at 3am. I did get to see the first three sets of semi final of the Australian open between Murray and Federer. I felt tired today and congested and could not tell if it was purely a lack of sleep.

    Warmup
    400 free
    6x50 drill

    Main set
    8x200 on 2.30, negative split and descend 1-4 and 5-8
    2x75 on 1.15 fast/easy/fast, 1x50 fast break out of turn on 1 minute, 1x50 fast on 1 minute, 100 fast on 1.15, 100 easy

    Warm down
    200 easy

    Total 2900


    I found it hard descending today, I struggled getting into a rhythm across the 200s. I went 2.15(1.10, 1.05), 2.13(1.09, 1.04), 2.13(1.08, 1.05), 2.10(1.07, 1.03), 2.13(1.09, 1.04), 2.13(1.09, 1.04), 2.11(1.07, 1.04), 2.10(1.06, 1.04), 2.10(1.06, 1.04). The last one would have been a few seconds quicker but ran into traffic at 75 and again at 125 turns.
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    Swim Workouts
  5. Week 16 - Thursday weights

    by , January 24th, 2013 at 09:09 PM (After a long rest)
    I managed to again leave the conference so I could get back to the gym. I did 5 circuits in 30 mins and then did a short swim. Tomorrow I have an earlier than usual start at the conference so will have to do a very short workout.

    Weights

    5 x (12 reps, bench, inclined bench, military press, lat pull downs internal and external hands, seated row, back incline)

    Swim
    400 free
    4x100 kick
    8x50 pull(just bouy)
    8x50 free/back
    400 free

    I felt good tonight.
    Categories
    Swim Workouts
  6. Week 16 - Wednesday second practice

    by , January 23rd, 2013 at 10:04 PM (After a long rest)
    I had to attend a meet and greet at the Gaylord Texas hotel with work which caused me to be 30 mins late for practice. I stayed late to finish the workout. This one was a thousand less than this morning and I felt much better. It's amazing what a difference 1000 of high intensity makes.

    warm up

    600 kick,swim,drill,swim

    Main set

    4x250 pull with paddles on 2.45
    4x(2x100 kick on 1.45, 200 free on 2.20, 4x50 on 35)

    Total 4000

    This was my second 9000 yard days this week and this one felt better than Monday. Tomorrow and Friday will be tough with work but I hope to double up on Friday and do a weights and swim session tomorrow.
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    Swim Workouts
  7. Week 16 - another long one

    by , January 23rd, 2013 at 08:46 AM (After a long rest)
    I felt good this morning, but again really pooped by the end of the session. These 1hr 10-15 min workouts have been good to get the yardage up but by the end I am feeling very tired. Work has not helped this week either. My Korean visitors are in until Thursday and then i have a Vistage conference. Monday was a long day, starting with morning practice and end ending about midnight after picking up our korean guests at the airport. Yesterday was a long day too, with entertaining. I am looking forward to the weekend to catchup on my sleep.

    Warm up
    400 free
    6x50 finger drag higher than usual elbow on 45
    2x400 IM kick/swim/drill/swim

    Main set
    12x100 done as 50 stroke, 50 free on 1.20
    3x500 free holding 1.05 pace on 5.50
    3x200 IM descend 1-3 on 2.45

    Warm down
    200 easy

    Total 5000

    I held 1.05 pace on the 500s and felt ok. The last one hurt but I got into a nice rhythm and focused on long and strong. I seem to be hitting 10.5 strokes per length at the moment which causes my turns to be too tight. I have a tendency to breath to the left and I think if I did more bilateral breathing I would be better off. Somehow I find bilateral harder when I am trying to hit a rhythm. Something else to work on I guess. I am entertaining tonight again but should be able to make the evening practice.
    Categories
    Swim Workouts
  8. Week 16 - Monday evening

    by , January 22nd, 2013 at 07:31 AM (After a long rest)
    This was my first double workout day as opposed to a workout and loosen up swim. This evening I had to rush around to make practice and showed up a few minutes late. My wife has the flu, so I took my daughter to practice, which left me 45 minutes to drop her off, make and eat dinner and get back to the pool. I ended p eating oatmeal on the way back to the pool which was not ideal since I swam on a full stomach. After practice I headed home to sower and then had to drve to the airport to pickp some Korean guests who are visiting us with work. A really long day!

    Warm up
    1000 free, breathing 3 and 5 by 25, and no breathing inside the flags
    6x150 kick on 2.40

    Main set
    5x300 IM on 4.30, swim, drill on odds, drill swim on evens
    10x100, 2 on 1.05, 2 on 1.20, trying to hold 1 minute pace

    No warm down I had to bolt.

    Totlal 4200

    The 300 IMs were pretty easy, but the 100s were not. I was able to do the 1.05s but they were more like 1.03 pace as opposed to the minute pace I was asked to hold. I felt very tired when I was done. This cycle ups the yardage considerably and I will be doing doubles Monday, Wednesday and Friday.mtis week is going to be tough with work, but I will try as best as possible to make the sessions.

    Updated January 22nd, 2013 at 07:55 AM by StewartACarroll

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    Swim Workouts
  9. Week 16 - Distance

    by , January 21st, 2013 at 10:54 AM (After a long rest)
    I felt good at the start of practice but really tired by the end. Not really any muscle soreness, just beat!

    Warm up
    400 free
    6x50 catchup on 45
    6x100 kick, swim, kick, swim on 1.40
    50 easy

    Main set
    10x300 descend 1-5 on 3.45 descend swim, 6-10 on 3.30 descend pull.
    10x50 free/back on 40

    Warm down
    150 easy

    Total 5000

    The 300 swims I started on 3.30 and dropped to 3.15. The 300 pulls I started on 3.20 and dropped to 3.10. I hit one of the swimmers arms in the next lane on the last 300 or I think I would have been a tad quicker on the last one, but overall a good set for me. It was hard going from 300s pace to 50s, but I held 32-33 on all the 50s. I sort of got into a good rhythm towards the end.

    Updated January 21st, 2013 at 11:01 AM by StewartACarroll

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    Swim Workouts
  10. Week 15 - strong Friday I

    by , January 18th, 2013 at 08:02 PM (After a long rest)
    Was feeling good today so hopefully I will do weel at the meet tomorrow. More quality and distance than normal today.

    Warm up

    400 free
    6x50 drill
    6x100 kick 50 swim 50 on 1.40
    10x50 on 35

    Main sets

    2x(200 long strokes with no breathing inside the flags on 3min, 50 wi last 12.5 AFAP on 45, 100 with second 50 fast on 1.20, 2x25 no breathing on 30)
    16x25 with turns done as 4x(2x25 on 15, 2x25 on 20)
    12x25 with flippers under water on 30

    Warm down

    600 easy

    Total 4000
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    Swim Workouts
  11. Week 15 - late on Thursday

    by , January 17th, 2013 at 09:24 PM (After a long rest)
    Work has been very hectic since I got back from my vacation over Christmas and new year. Today I had Brazilian and Irish visitors, in the office and never left until almost 6pm. My wife insisted I ate dinner with my kids and parents, which turned out to be fun since the kids were feeling better. I got to the pool at 7.15 and only swam for 30 mins so it was more of a stretch swim, which felt good.

    400 swim
    400 drill
    400 pull
    4x25 fastish
    400 back and free by 25
    400 free

    Total 2100
    Categories
    Swim Workouts
  12. Week 15 - PM Stretch

    by , January 16th, 2013 at 09:19 PM (After a long rest)
    I was in an all day meeting at work today and stiffened up as the day went on. I phoned my wife and got the ok to go do a swim this evening. Our masters workout in the evening is very similar to the morning workout so I spoke with the coach and he set me some recovery sets.

    Warmup
    400 free
    6x50 catchup

    Main set
    12x100 focus on stretch during catch on 1.25
    3x400 IM twitch with 30 seconds rest between sets
    6x100 kick with flippers

    warm down
    200 easy free

    total 3900

    Still sore at the top of both my lat's. I took some ibuuprofen when I got home and hopefully I will feel better tomorrow. I planned on doing weights again tomorrow but with my first meet this weekend I am second guessing. I guess I will have to see how I feel tomorrow.
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    Swim Workouts
  13. Week 15 - IM

    by , January 16th, 2013 at 10:57 AM (After a long rest)
    Felt much better today than the same workout last week. Still a little sore and stiff from weights but MUCH better.

    Warmup
    400 free
    6x50 catchup drill on 45
    800 reverse IM stroke/free by 25
    12x50 kick with flippers, fly down with arms at side, free back in streamline position on 50

    Main Set
    3x(2x100 IM on 1.30, 3x50 IM order on 50)
    8x75 free. 2 on 55, 2 on 50, 2 on 55, 2 on 50

    Warm down
    250 easy

    Total 4000

    15 minute VASA swim bench. This one is easy if you dont do it right, but I have been concentrating on trying to get my shoulders high so that it simulates a free catch and pull. I do sets of 20 with about 15 seconds rest between sets for 15 minutes.
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    Swim Workouts
  14. Week 15 - Tuesday weights

    by , January 15th, 2013 at 09:20 PM (After a long rest)
    We woke up this morning to a snow storm in Dallas. The ride to work was pretty slow and it was cold all day. I stopped at the pool on the way home and did weights and a short swim.

    Weights
    30 minutes of circuit training focusing on back and chest.
    5 rounds with 10 reps per machine, bench, military press, inclined bench, inside and outside lat pull downs, lower back, row.

    Swim
    30 minute stretch swim
    400 swim
    400 drill catchup/finger drag
    400 pull
    400 IM drill
    400 free

    I felt quite sore after weights, but loosened up after the swim.
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    Swim Workouts
  15. Week 15 - a good start to the week

    by , January 14th, 2013 at 08:38 AM (After a long rest)
    I felt much better today. This was a long work out in about an hour and ten minutes.

    warm up

    400 free
    6x50 catchup on 45
    8x75 kick on 1.20
    8x75 free on 1min

    Main set

    4x200 pull with paddles on 2.40. This was too slow and I dropped to 2.15
    4x150 pull with paddles on 1.45
    4x100 pull with paddles on 1.10

    second set

    10x50 with flippers on 30

    100 easy
    1000 free holding 1.10 pace

    Total 5300

    I held 1.03-1.05 on the pull set and 1.07-1.08 on the 1000. The 50s with flippers was really tough and ended up being a touch and go set, holding 31-32s after I fell off the pace after#5.
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    Swim Workouts
  16. Week 14 - Saturday surprise

    by , January 12th, 2013 at 06:02 PM (After a long rest)
    I went to the pool today with my daughter like I have been doing for the past few weeks. I choose one of Pat Brundages 4k workouts. My masts coach was on deck working with some of the quick young age group swimmers he has. Towards the end of my workout he called me over and asked me to jump in with the kids and do a quick set. One of the kids reminds me of myself at the same age; he is built like a twig but is going to be really good. He can hold 1.05 frees forever and is still a little kid from a build perspective. I actually go the same feeling I had when I worked out with the longhorn aquatics before Christmas where despite our age difference in the case today I felt honored to be in the same pool as these guys.

    Warm up
    400 - 100 free, 200 IM swum kick drill by 25, 100 free
    4x100 free on 1.30
    4x100 IM kick on 1.50
    6x50-#1 free, #2-#5 IM, #6 free

    Main set
    1x500 pull with paddles on 6min
    4x100 free on 1.30 hold 1.08(I held 1.05)
    1x300 pull with paddles on 3.30 hold 1.05 pace
    4x50 free on 1 min
    100AFAP - I went 57

    Cool down
    4x50on 45

    Kick set
    3x100 kick on 1.50
    At this point I got the call to swim with the age groupers who were at the end of a 50 set

    Age groupers swim

    3x50 on 40 free
    200 free on 2.30 - I went 2.05
    100 free on 1.20 - I went 1.02
    300 free on 3.30 - I went 3.10
    200 free on 2.30 - I went 2.05
    100 free on 1.20 - I went 1.02

    Total 4450


    I felt sluggish during my solo workout but as soon as I got in with the age groupers(who were right with me other than on the 300) I felt great. I guess my sluggishness must be in my head!

    Updated January 12th, 2013 at 06:09 PM by StewartACarroll

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    Swim Workouts
  17. Week 14 - rough Friday

    by , January 11th, 2013 at 07:54 PM (After a long rest)
    All around sluggishness today. I am still stiff from weights on Tuesday and have been fighting something all week. Today I just never felt good.

    Warm up
    400 free
    6x50 catchup and finger drag drill by 25
    2x500 on 6 min. First one swim, second breathing every 5 on odd and 7 on even
    6x100 kick on 1.40

    Main set

    3x(3x75 on 1.05, fast easy fast by 25, 2x50 on 1 min second length no breather from turn, 1x25 AFAP on 35)
    2x(4x25 under water with flippers on 30, 50 all out with flippers on 30). I went 23s on the 50s
    2x(75 AFAP from deck on 1 min, 2x50 on 35).

    Warm down

    100 easy

    Total 4100

    Despite feeling all around crappy I felt like we did some good quality sets today. My daughter competes on Sunday and we will go for a swim tomorrow so it should be a good weekend.

    Updated January 11th, 2013 at 08:13 PM by StewartACarroll

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    Swim Workouts
  18. Week 14 - Wednesday

    by , January 9th, 2013 at 08:47 AM (After a long rest)
    I still felt crappy this morning but stuck with it and felt better at the end. Doubled my vitamin c again so hopefully I will beat whatever is wrong before it takes hold! I am the eternal optimist!

    warm up

    400 free
    6x50 backstroke catchup drill
    6x200 IM, first 3 drill swim on 3min, the last 3 swim on 2.45

    Main set

    6 x (150 free with flippers on 1.45, 100 kick on 1.20 with flippers, 50 back on 45 with flippers)
    12x50, 2 free on 35, 2 back on 45 repeated 3 times

    warm down

    100 easy

    total 4300

    15 mins on the vasa swim bench

    I held 30 very comfortably on the 50s free and 35s on the 50 back at the end and felt good(finally). The main set was swum aerobically and was actually quite easy. The hardest set for me was the 200 IMs. I found it hard getting my heart rate up and felt very achy.
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    Swim Workouts
  19. Week 14 - weights and a stretch swim

    by , January 8th, 2013 at 09:10 PM (After a long rest)
    Rushed home from work on a rainy evening to get to the pool. I lifted for about 40 mins.

    Weights
    Stretching for 5 mins
    4x(10x bench, military press, inclined bench, interior lat pull downs, exterior lat pulls, leg curls, reverse leg curls, biceps, leg press)
    3x50 situps

    Swim
    400 free
    8x50 catchup drill
    6x100 free on 1.30
    4x100 kick on 1.50
    200 easy back and free
    Total 2000

    I felt pretty good doing the weights tonight but felt really bad in the pool. I feel some inflammation in the glands in my neck and hope to god I am not coming down with the flu. It's going around the office! I took extra vitamin c when I got back to the house. I guess I will know one way or the other in the morning.
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    Swim Workouts
  20. Week 14 - Distance

    by , January 7th, 2013 at 08:16 PM (After a long rest)
    I felt good today. My pain from last week had gone and overall I felt strong the entire practice.

    warm up

    400 free
    6x50 catchup
    400 IM 25kick, swim,drill,swim
    400 IM swim

    Main set

    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy

    Set 2

    8x75kick on 1.05 with flippers
    6x75 free on 1min breathing 3 on odds and 5 on evens

    Set3

    6x50 on 35 long on turns and no breath off the wall. Held 30-31 on all of these.

    Warm down
    100 easy

    Total 4550

    15 minutes on the vasa swim bench. 20 pulls per set with 15 second rest

    I made all the main set 100 times on the descending times holding 1.03 upto the 1.05 set, then dropped to 1.00 on the 1.05 set and went 59 on the last 100. I am finally starting to feel strong and I am enjoying increasing the yardage. My hurt is a different kind of hurt from when i first got back in the pool, and i feel like i am making good progress.

    I signed up for my first meet on 19th January. I am only doing 3 events but I am really looking forward to doing a few events in a short period of time to gage my progress.

    Updated January 7th, 2013 at 08:38 PM by StewartACarroll

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    Swim Workouts