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Swim Workouts

  1. Week 13 - Saturday stretch

    by , January 5th, 2013 at 05:20 PM (After a long rest)
    Today only my daughter wanted to go to the pool. My son had a friend over and I guess sitting two feet away from his buddy and skyping was a more interesting prospect than hanging out with dad. It was a good swim day despite this setback. I felt stiff in the tris and Lat's but after the warmup the pain eased up. I actually felt quite good by the end.

    Warmup

    400 free
    400 drill, 25 finger drag and 25 catchup
    400 stroke, breast and back

    Main set

    4x500 on 6.15. I went 5.25s and felt quite easy.


    Warm down


    300 easy
    i then practiced some backstroke turns with my daughter. She is too close to the wall and goes over in a tight ball instead of stretching out. As a consequence she gets no push off. She worked on it yesterday and today and is looking better.
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    Swim Workouts
  2. Week 13 - Sprint

    by , January 4th, 2013 at 09:46 AM (After a long rest)
    Felt stiff this morning so decided to get to the pool a little earlier and to my surprise the senior age group coach arrived at the same time. This allowed me to finish my warmup before the Masters arrived. I in essence did a double warm up which helped me a lot.

    Warm up
    800 free
    6x50 catchup drill on 50
    6x50 finger drag drill on 50
    5x100 kick on 1.20 with fins

    Main Set
    3x(75 fast/easy/fast on 1.50, 100 50fast/25 easy/25 fast with high pace kick on 1.50, 50 25 easy/25 fast no breather on 1 min).

    25 easy

    6x125 50 drill/75 long stroke on 1.45.
    veryone else went 100s on these but coach decided I needed the distance. Honestly it felt good to stretch out on this set, and I still got between 15-20 seconds rest.

    2x(2x100 free on 1.10, 100 stroke on 1.40, 2x50 stroke fast on 1min)
    I quite easily went 1.04s on the 100s and 28s on the 50s which I did free.

    Warm down
    200 easy

    Total 4325

    Part of my three week cycle includes adding the vasa swim bench. I started with 15 minutes which was plenty after Swimming last night and this morning and weights last night. I really like the swim bench and think it will really help my free pull. The plan is to ramp this up over the first three 3 week cycles. My upper body is quite sore and I will take so ibuprofen if it does not ease up. Weighed myself after practice today and weighed in at 188 which means I am maintaining the weight. Despite hurting physically I am feeling good about where I am at right now.Back to work on Monday so I will see how that works with my training program!
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    Swim Workouts
  3. Week 13 - IM fun

    by , January 2nd, 2013 at 09:11 AM (After a long rest)
    I had a great workout today despite it being IM day. I actually really enjoyed the session too.

    warm up
    400 free
    6x50 catchup

    Main set

    5x200 IM 25 drill, 25 stroke on 3 min
    4x(3x50 stroke(I did back) on 50, 2x75 kick on 1.20, 200 IM on 2.40)
    100 easy
    4x50 free holding 200 pace on 1 min. I held 27.5s

    Warm down

    200 easy

    Total 4200

    Despite a little tightness in my right shoulder I felt great today and made all the set times quite easily. I was surprised how easy it was going 2.30s on the main set 200 IM quickies.


    I plan on taking my daughter to practice tonight and jumping on the swim bench for30 mins. Hopefully I can loosen up my right shoulder that has been a little tight since Monday. Tomorrow is my first dry land and swim day and we are slowly building pool time, yardage and weights over the next three weeks. I am really excited about this training program and it looks like I have convinced a few of the other guys in the group to workout with me. It's always easier to workout in a group rather than on my own.
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    Swim Workouts
  4. Week 13 - Distance

    by , December 31st, 2012 at 09:17 AM (After a long rest)
    I felt quite good today despite taking cold medicine last night.

    Warm up
    400 free
    6x50 catchup
    6x75 kick, drill, free

    Main set
    4 x(3x100 on 1.10, 300 on 3.45)
    on the last set we lowered the 100 time to 1.05 and the 300 on 3.30. Despite my Lat's hurting I made all the times quite easily.
    100 easy

    Second set
    2x(3x50 free on 35, 3x50 stroke on 50)

    Warm down
    100 easy

    Total 4350

    After workout today I met with our coach to develop a program for Nationals. I am excited about what we developed. Hopefully I can persuade some of the other swimmers in the club to do a similar program. It will be great to have some relays at Nationals.

    Updated January 1st, 2013 at 08:31 AM by StewartACarroll

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    Swim Workouts
  5. Week 12 - Saturday swimming with the kids

    by , December 29th, 2012 at 07:20 PM (After a long rest)
    So it's becoming a habit and I like it. I headed to the pool with my two kids. I swam laps while they bombed me from the diving board. We all had fun!

    I decided to do some 500s today.

    Warm up

    500 free
    500 catchup
    i felt quite stiff today but loosened up after the catchup.

    Main Set

    4x500 pull with paddles on 6minutes. I held about 5.25 which felt quite good.
    10x50 kick on 50


    Warm down

    200 easy
    4x25s under water with my daughter. She had fun hanging onto my stomach while we went under water. My son continued to bomb us.
    On the way home we stopped and had a Starbucks!
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    Swim Workouts
  6. Week 12 - quality workout

    by , December 28th, 2012 at 06:03 PM (After a long rest)
    My joints ached before I got into the pool. I have taken this week and next week off work and decided to paint the living room and our bedroom. Both rooms are double height rooms and it required scaffolding. My arms ache frommpaintingnand my legs ache from continually climbing the scaffolding. The workout helped but did not completely get the stiffness out of the joints.

    Warm up
    400 free
    6x 50 catchup
    6x100 kick on 1.20 with flippers

    Main set
    3x(100 free descend, 3x50 fast, 200negative split)
    1.03 on 100, 30 on 50s and 2.05 on 200

    100 easy

    Set2
    10x50 with parachute on 45. these hurt pretty bad but I made all of them with about 5 seconds rest on each.

    100 easy

    Finale
    3x100 free from the blocks. 1 and 3 with flippers, 2 without. Went 52,58,51.

    One of the guys I train with has been out following an operation about a month ago to fix a herniated septum. Chris jumped in during the main set and it was great to have someone to train with again. A few weeks and Chris should be back pushing me pretty hard.

    I think I will try to go for a swim with my daughter tomorrow; should be fun. I took her to practice today and she is getting really good? It's nice to see her leading all the boys, who hate it when a girl is faster than them. I need to continue to remind myself she is still only 9. She does not need any extra daddy pressure!
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    Swim Workouts
  7. Week 12 - cancelled practice

    by , December 26th, 2012 at 08:26 AM (After a long rest)
    Due to overnight snow in Dallas and cold over night temps practice was cancelled today. It's a shame because I was looking forward to a swim after a good Christmas yesterday. I don't believe the pool is open for public swimming later today either, but will try to get in for a stretch if it is.
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    Swim Workouts
  8. Week 12 - 12 days of Christmas set

    by , December 24th, 2012 at 09:38 AM (After a long rest)
    So today was a fun day. We did a derivative of the 12 days of christmas(no not the 9100 yd set from yester year but a shorter more fun set).

    1 x 50 free
    2 x 25 back
    3 x 25 no breathers
    4 x squats
    5 x starts
    6 x 12.5 all out
    7 x 2 handed breast turns
    8 x 25 breast
    9 x flip turns
    10 x 25 kick free
    11 x sdk off the bottom of the pool
    12 x 25 fly

    This was done like the song, 1, 1 2, 1 2 3, ... 1 2 3 4 5 6 7 8 9 10 11 12

    Everyone else stopped after an hour and 1.15 but I kept going and finished in about 1 1/2 hrs. Not a long yardage set but a lot of in and out of the pool and wasted time heading back to the center of the pool for the breast turns. Despite all this I really enjoyed the set. We swam length wise between the blocks and bulkhead today which meant getting in and out was a big effort. It's always fun to see the younger guys struggling.
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    Swim Workouts
  9. Week 11 - Saturday stretch

    by , December 22nd, 2012 at 04:51 PM (After a long rest)
    I felt really tired last night and ended up going to bed at around 8pm which was before my wife and kids. I woke this morning at 5.45 feeling somewhat better but still felt lethargic and tired as the day has gone on. Either a long week is catching up with me or I am fighting some sort of illness. Either way I will keep going.

    My parents came in this week from England for Christmas. The kids are already enjoying time with Granny and Grandad. We all ended up going to the pool this afternoon. The kids and my dad played around on the boards, the kiddy pool and the hot tub, while I did a short stretch workout. It was great fun.

    Warm up
    400 free
    6x50 free drill, alternating finger drag and catchup
    5x100 kick on 1.50

    Main set
    6x200 on 2.40, holding 2.10(I actually felt pretty good through number 4 then I felt my stroke shortening, so had to concentrate on keeping long and strong. No I'll effect on my time)

    Warm down
    400 IM drill
    200 by 50 25 under water, 25 easy

    Total 3000

    Apparently on Monday we have the 12 days of Christmas set. I am guessing it's not the 9100yd version, but I suspect it will be just as fun!!!

    I am still very motivated with my swimming and the trip to Austin this week and swimming with Longhorn Aquatics was a great boost both in confidence and gave me a glimpse of where I can get to if I am able to continue working hard.

    My weight loss continues. I am about .5 lb short of my 190lbs goal, so hopefully I will meet my target weight next week. I suspect part of my fatigue is related to my weight loss, so hopefully as I start to transition to weight maintenance I will feel more energetic.
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    Swim Workouts
  10. Week 11 - Sprint day

    by , December 21st, 2012 at 09:35 AM (After a long rest)
    I did not feel very good throughout the entire workout today. I guess a long week is catching up with me. Set wise there was nothing very tough but I made sure I tried my hardest. It was just tough today.

    Warm up
    400 free
    6x50 finger drag drill
    10x50 free on 45 raising heart rate
    300 free no breathing inside flags on turns

    Main set
    3 x (50 kick with fins on 50, 100 free with fins on 1.20)
    3 x (25 fast no breath, 75 with a 25 fast alternating lengths through the set, 100 free breathing 5,7 per 25)
    8 x 25 crazy kick to half way and then free with crazy kick the rest on 40

    Fun set
    3 rounds of 1 length relays from a start(free, corkscrew and doggy paddle)

    Warm down
    200 easy

    Total 3025

    I hope my feeling crappy is just tiredness and not me starting to come down with something. I took extra Vitamin C this morning so hopefully by tomorrow I will be feeling better.
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    Swim Workouts
  11. Week 11 - stiff as a board evening swim

    by , December 19th, 2012 at 09:39 PM (After a long rest)
    After my workout this morning and a 3 1/2 hr car ride I decided to swim the evening session of masters. I had an easy workout and felt so much better after stretching out and getting my heart rate up at the end with some 25 fly.

    Warm up
    400 free
    6x50 drill
    6x50 back on 50
    4x75 IM order on 1.15

    Main set
    12x100 free on 2 min( went a comfortable 1.03 on most of them) worked on push offs and sdk off wall.
    6x50 kick descend by 5s from 1min
    8x25 fly on 50 fast(held 13s)

    Warm down
    200 free/back

    Total 3200
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    Swim Workouts
  12. Week 11 - Visiting UT(Day2)

    by , December 19th, 2012 at 09:58 AM (After a long rest)
    Another awesome workout. A different kind of fun with my first 6k+ workout since being back. I am very sore and very tired, but once again so glad I was allowed to swim with these guys.

    Warm up
    6x150 100 free, 50 IM
    6x25 25 drill, 25 fast with 1 breath

    Main set
    4x(4x250 on 3mins, 4x75 IM order)

    Warm down
    300 easy

    Total 6550

    I may have missed a few lengths on set 3 and 4 but I kept going however I started to struggle after the second time through. I switched to paddles on number 3 and part of number 4 and made it but it was tough. Like yesterday the group is very inspiring and another step on my journey.
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    Swim Workouts
  13. Week 11 - Visiting UT(Day1)

    by , December 18th, 2012 at 11:07 AM (After a long rest)
    I had a great workout this morning. I am vsiting Austin with work and arranged to train with UT masters. The program at UT is incredible, really nice guys and gals, great coach and of course unbelievable facility. Of course I show up on a stroke day, so lots of non typical stuff for me, like an all out 100 breast. Overall I really enjoyed the workout and such an inspiring group.

    Warm up
    400(75 free, 25 fly)
    400(75 pull, 25 back)
    400(75 free, 25 breast)

    Main set
    10x50 25 fly, 25 back best average on 1min
    100 easy
    10x50 25 back, 25 breast best average on 1min
    100 easy
    10x50 25 breast, 25 free best average on 1min
    100 easy
    10x50 free best average on 1min
    100 easy

    Warm down
    300 easy

    Total 4050

    After the first 10x50 fly back, Whitney asked each of us(4 per lane) to pick a stroke, after each 100 easy the person whose stroke came up(IM order) went all out from the deck(except back of course). As the guest I went last on picking and was given free(which was great). All went to plan until just before the breast free set the breaststroker got out of the pool; so I ended up doing the breast 100 all out. When you see my breaststroke its obvious I am not a breast swimmer. I went about 1.18 which I was quite pleased with. I was given some really good advice by one of my lane mates about lacking a glide between my kick and pull. On the free 100 portion myself and Paul did 50 each and came in on 54. One of the younger guys went 48 from a push and was hardly breathing at the end(quite amazing).

    My right shoulder is a little tight right now which I think came from my breast, since it hurts in a different spot than usual, but overall I felt good today. After seeing the guys and girls of all ages at UT masters and the quality of the swimming I am really inspired to continue this journey. Its always great when you are in the pool with national and world champions. I am really looking forward to going tomorrow when they apparently will be increasing yardage!
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    Swim Workouts
  14. Week 11 - Distance

    by , December 17th, 2012 at 05:59 PM (After a long rest)
    I was sore at the beginning of the workout and even more sore at the end.

    Warm up
    400 Free
    6x50 Drill
    4x100 kick on 1.50

    Main set
    4x(200,150,100,50) free pull with paddles, 200 on 2.45, 150 on 1.45, 100 on 1.15, 50 on 35

    100 easy

    Main Set 2
    5x100, 50 drill 50 free on 1.40
    12x50(3 on 35, 2 on 45, 3 on 35, 2 on 40, 2 on 30). Hurt bad on the 2 on 30. I did 30,30

    Warm Down
    200 easy

    Total 4500

    Later today I am heading to Austin for work and have arranged to train with UT masters tomorrow and wednesday. I am really looking forward to a tuesday workout. I just hope my chest muscles stop hurting. I dont feel like my shoulders injured but the tris and pecks are really sore from a lot of hand paddle work.
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    Swim Workouts
  15. Saturday with my son

    by , December 16th, 2012 at 03:43 PM (After a long rest)
    My son is not a swimmer but he decided(much to my surprise and my joy) that he was going to come to the pool with me this afternoon. This was a public session as opposed to the masters workout. He played on the diving boards while I swam. I honestly think he was trying to make waves to see how I reacted which was fine by me. He had lots of fun and at the end of the day that's all that matters.

    Warm up
    400 free
    6x50 free drill
    5x100 kick on 1.50

    Main set
    10x100 free with paddles and pull bouy on 1.20. I held between 1.08 and 1.03. Not intentionally I picked up the pace when the guy I was sharing the lane with got out. Felt good.

    Warm down
    100 easy
    2x25 under water
    100 easy

    My chest felt like jelo midway through my warm down, I guess I went harder on the main pull set than I thought. My intent was to have a fairly leisurely workout which this obviously was.

    My son and I hung out for a while after the swim. We went in the hot tub and checked out the weight room, which he is anxious to use(he has one year fil he is technically old enough). We then went and grabbed a coffee together at starbucks and had a great time.
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    Swim Workouts
  16. Week 10 - Sprint

    by , December 14th, 2012 at 06:27 PM (After a long rest)
    I had a great workout today despite once again feeling pretty sluggish during the warm up. We sort of jumped into some quick stuff after a leisurely warmup. Loved the bungee chord work at the end. I always enjoyed this during taper and quality before NCAA and still enjoyed it. Its always great fun to do a 25 in under 8 seconds.

    Warm up
    400 free
    6x50 catchup
    6x100 free on 1.20, held 1.07

    Main Set
    4x100 IM's holding best average on 1.30, went 1.15, 1.14, 1.13, 1.11(fly still sucked)
    12x25 with flippers on 40 all out, and then treat water with arms crossed.
    10x50 free on 35, held 33's

    100 easy

    Sprints
    8x25's on bungey chords all out
    100 easy

    Total 3000 yds
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    Swim Workouts
  17. Week 10 - IM

    by , December 12th, 2012 at 07:51 PM (After a long rest)
    This one like last week was tough. When I swam in my former life fly was not my best or worst stroke. Right now I am struggling with going further than 50 fly straight. At the end of this workout the first 25 of my 200 IM was easy, but really struggled after the turn. Both straight breast and the breast on the IM felt strong. I can tell I am not an IM swimmer.

    Warm up
    400
    6x50
    8x100 kick with fins on 1.30

    Main set
    10x50 fly/free on 50
    5x100 back on 1.30
    2x200 breast on 3.30
    5x200 IM on 3.00

    Warm down
    100 easy

    Total 4000

    Updated December 14th, 2012 at 06:31 PM by StewartACarroll

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    Swim Workouts
  18. Week 10 - oh distance how I missed you

    by , December 10th, 2012 at 08:30 AM (After a long rest)
    This was my longest workout since I got back and I felt great today. Long and strong. Despite not being quick it felt good.

    Warm up
    400 free
    6x50 catchup

    Main Set
    4x500 pull with paddles negative split on 6 min
    2.55, 2.45 on first two, 2.50, 2.40 second two

    100 stretch easy
    10x50 kick on 55

    Second main set
    2x3x100 descend free
    1.08,1.05,1.02, 1.08,, 1.05, 1.03

    Warm down
    400 breathing, 3,5,7,9 by 25
    100 easy

    4400 total yards in 1.15mins
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  19. Week 9 Sprint day

    by , December 7th, 2012 at 08:01 PM (After a long rest)
    After the warmup set i felt pretty good today. I guess that's what happens on a short yardage day.

    Warmup
    400 Free
    6x50 finger drag drill
    5x100 kick on 1.50
    10x50 free on 40

    Main Set
    2x3x100 on 2.00 increasing speed by 25, 85%,90%,95%,100%. With 100yd between sets easy. I held 1.01 each hundred and felt quite easy.

    Sprint set
    2x75 with flippers on 4.00 all out. I went 36,36
    2x25 with flippers on 1.00. I went 10,10

    Warm down
    200 free
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    Swim Workouts
  20. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    Warmup
    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!
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    Swim Workouts