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After a long rest

I am a former swimmer, trying to get back into competitive swimming. I have been out of the pool 20 years and put on some extra pounds. This blog primarily documents my journey back to competitive swimming. And I should say having fun along the way!!!

  1. Week 176 - Monday

    by , February 8th, 2016 at 09:39 AM (After a long rest)
    I have had a lot of stuff going on at work that's been swirling around in my head the last week and to make sure I did not wake up I took an alkaseltza nighttime tablet last night and I had the best night of sleep I have had in a long time. i felt awesome when I woke up. Today's practice was an aerobic workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    4x300 free on 3:45
    4x200 kick alternating fast, smooth by 25 on 3:30
    4x100 IM on 1:30
    4x50 with fins no breather free on 1:30
    4x200 with paddles on 3mins descend 1-4

    warm down
    200 easy

    i was holding 3:08-3:10 on the 300s. The kick I was going 2:55s. The 100 IMs I held 1:08/1:09s. The 50 no breathing I made it back half way down the second length and took a breath. Then on the 200s I went 2:07,2:05,2:01,1:56.

    I felt good in the water today. I am in Manhatten tomorrow and White Plaines NY on Wednesday. I hope to swim while I am in NY but have not figured anything out yet due to work schedule not getting locked in.

    My son is feeling better today and should be back at school tomorrow with no PE for the foreseeable future. He has an appointment at Children's hospital today with his neurologist.
    Categories
    Swim Workouts
  2. Week 175 - Saturday

    by , February 6th, 2016 at 01:35 PM (After a long rest)
    I had a great night of sleep but woke up pretty stiff and sore. I was not looking forward to the 16x100 today and was being pretty sorry for myself.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    6x75 with snorkel done as kick,drill,swim by 25 on 1:05
    16x100 at 500 pace done as 4x100 on 1:30, 4x100 on 1:40, 4x100 on 1:50 and 4x100 on 2mins

    warm down
    8x50 on 1:10 with instructions to go no faster than 50

    i felt hideous on the warmup and then got better and better as the workout went on. I started out on #1 a little slower than usual :58 and then held :57s until the last 2 where I went :56s. How can I go faster feeling better with less rest? I think the longer time maybe let's more lactic acid buildup. By the end of this workout I felt great. All my aches and pains had gone. We shall see how long the adrenalin high lasts.
    Categories
    Swim Workouts
  3. Week 175 - Friday

    by , February 5th, 2016 at 10:20 AM (After a long rest)
    I got home around 8pm last night. By the time I ate and helped my daughter with her math homework it was 9:30 and I was beat. I slept well until about 2am and was then restless until the alarm went off for practice. I was really dragging this morning and was achy in the water during the warmup. This feeling lifted but was sluggish today despite some decent times.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    4x(100 kick,125 done as 100 free and 25 back,150 free all on 1:35)
    100 easy
    4x(25 under water kick on :40, 50 free on :40, 75 back on 1min)
    200 easy
    6x75 with fins trying to hold faster than :38(200 pace) on 1:30

    warm down
    200 easy

    I went 1:25s on the kick, 1:25s on the free/back using this as somewhat active recovery, and 1:30s on the 1:50s. This was tougher than it sounds. On the next set I was not quite making the full 25 underwater in streamline position. On the 50s I was holding :28s. On the 75s I descended going :39,:38,:38,:37,:36,:35.

    I was was not exactly lighting it up today but it was a good aerobic workout and I felt much better at the end than the beginning. Hopefully I will feel better tomorrow.

    ---------

    i I don't know how I forgot to write this morning that my son received concussion #3 yesterday. Once again it was in PE. This time it's in high school and luckily it's not as severe but my wife is distraught and angry. My son feels much better today but is off school again.

    Updated February 5th, 2016 at 04:25 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Week 175 - Thursday

    by , February 4th, 2016 at 09:59 AM (After a long rest)
    Yesterday I had to travel to Atlanta and due to my flight time was unable to swim before heading to the airport(sucks) and then meetings and a dinner prevented an evening swim. This morning I swam at the Winchester Academy with GAJA. This is the normal masters team I swim with while in Atlanta and they are extremely friendly and have some fast guys. Today there was a younger guy who is training for trials in the 50 free and 100 fly so I had someone to swim next to. It was a lot of fun and I felt really good today. My elbow is still a little sore but some adrenalin usually gets rid of all my aches and today this was the case.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    3x(4x50 on :55) done as IM order kick, drill, swim by round
    6x100 IM on 1:30
    300 pull on 4mins
    3x(4x50) done as swim IM order on :50, stroke/free by 25 on :45, free on :40 by round
    6x100 on 1:30, odds back, evens free with snorkel
    300 pull on 4mins
    12x50 free on :35 with snorkel
    6x100 free on 1:10 with snorkel
    300 pull on 4 mins

    warm down
    200 easy

    i felt good the whole practic today and my stroke count on free was 9 which is usually a great indicator of how good I feel. I was holding 1:08s on the 100 IMs, 1:04s on the 100s back, 1min on the 100s free, and then :30s and 1mins on the free 50s and 100s. Everything else I swam pretty smooth at a good aerobic pace.

    I have a couple meetings today and then I head home. Hopefully I feel equally good tomorrow.

    Updated February 4th, 2016 at 04:17 PM by StewartACarroll

    Categories
    Swim Workouts
  5. Week 175 - Tuesday

    by , February 2nd, 2016 at 02:40 PM (After a long rest)
    I had a little bit better sleep last night and I must have been in a nice REM cycle when my alarm went off because I was really tired. After laying in bed for a couple of minutes(which I very seldom do) I felt much better. Today was my early dryland and swim workout. Both my elbows have been aching and this morning my right elbow in particular was very sore. I think this was likely due to all the back we did yesterday. Other than the elbow pain I felt good when I got warmed up and had a good workout.



    Drylands


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the ab roller again today and my strain from two weeks ago has healed and I felt no discomfort at all. I also added two medicine ball exercises into the routine today doing oblique twists and vsits with the ball. I also used the bench on the planks and did elevated leg planks.


    warm up
    400 free with snorkel
    6x50 catchup on :45


    main sets
    10x50 kick on :55
    20x50 on :50 to my feet at 1000 race pace(:29/:30)
    200 easy
    3x(4x25 on :40 as open,close,easy,fast with fins)


    warm down
    300 easy


    I held saw :30s on every 50 so would guess due o spotting challenges I was :29s on the 50s at 1000 pace. I plan on adding this into my weekly workout on either Tuesday or Thursday. I may drop the send off to :45 and see how I get on. This set did not feel like the same level of effort as a 1000 so need to mess with the send off.


    I entered nationals yesterday soon after it opened. i cant make the 50 back or 50 free work so will be doing the 100,200 back and the 100,200,500,1000 free. I am looking forward to the meet and while I was doing the entry also signed up for the DAM Spring meet and the South Central Zone meet.
    Categories
    Swim Workouts
  6. Week 175 - Monday

    by , February 1st, 2016 at 03:49 PM (After a long rest)
    I had a rough night of sleep waking multiple times but surprisingly felt ok when I did get up and headed to the pool. Monday is usually a longish aerobic freestyle workout, but today was not that. Today seemed like backstroke Monday. Despite the workout being hard I enjoyed the change and I was happy with my effort today.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    4x(4x50 back on 1min at 200 pace, 2x100 back on 2mins as close to 200 pace, 200 back fast on 4mins)

    warm down
    10x50 on 1min odds backstroke dps, evens free easy

    i managed to hold :29/:30s on the 50s back. I was holding 1:03/1:04 on the 100s and 2:11/2:12s on the 200s back. As we went through each round my underwater a got worse and I also struggled with hitting the correct stroke count inside the flags. I still managed to hold my times though!

    We we have not done this much back since last summer. I was sore but not half as sore as the poor guys who had to do this set fly. OMG I could not imagine doing it fly.
    Categories
    Swim Workouts
  7. Week 174 - Saturday

    by , January 30th, 2016 at 06:00 PM (After a long rest)
    Life in the Carroll household is never static and is definitely not predictable. My daughter who had mono over Christmas came down with a virus about a week ago that affected her GI system. She has been sick for over a week now and has lost a lot of weight; which she can't afford to do since she is so slight. Just as she was starting to feel better, Thursday she started complaining of a sore throat and yesterday we discovered she now has strep. Despite the strep throat she was actually feeling much better last night after getting on amoxicillin and today was almost back to normal. She even asked to go swim with me! There is a meet at our pool all weekend and pool time for the kids was pretty constrained this morning. My distance group had to workout at the same time as masters so I decided to go back to the pool with my daughter to swim after the meet.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x50 kick on 1min
    4x(4x100 free at 500 pace) starting at 2mins and dropping 10 seconds per round

    warm down
    500 easy

    i actually did much better on the 100s by dropping the interval today. I was mainly holding :56s today.
    Categories
    Swim Workouts
  8. Week 174 - Friday

    by , January 29th, 2016 at 09:51 AM (After a long rest)
    I went to bed early last night and slept nearly all night; I woke about 30 mins before my alarm. i felt far less tired today and had a good practice.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x75 kick on 1:10 descend 1-4,5-8
    8x50 back build on 1min
    17x25 at 100 race pace on :30(should have been 16 but on of the guys gave Tom some guff and we ended up doing 17 h
    75 easy
    8x75 with fins at 50 speed on 2mins(target :33/:34)

    warm down
    200 easy

    i held :57-1min on the kick. On the back I felt really good and was coming in on :31/:32s. On the race pace 25s I was :13 to my feet. This was a little slower than I hoped but it's ok. Tom gave me a choice on the last set. Aerobic IM set or a quality set. I felt good and wanted to do better than I did on the 25s so went for the quality set. It was super rough but went :35,:34,:33,:34,:34,:34,:34,:33. I felt like I was going to barf a few times and struggled to catch my breath. Tom said I was turning in :22s on most of these which is good.
    Categories
    Swim Workouts
  9. Week 174 - Thursday

    by , January 28th, 2016 at 09:44 PM (After a long rest)
    I once again woke up early. I am going to take Jim's advice and get a sleep apnea test since this is a pattern(and is affecting my swimming). Today was a dryland day.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    i avoided the power roller today despite the strain on my side not really hurting. I thought I would go easier today and start back on the roller next Tuesday. I still did the bench planks which I discovered today can target different areas of the ab simply by changing my body height. I guess this is obvious but it was an aha for me.

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    12x50 kick on :55
    8x75 free on 1:05 with snorkel
    200 easy
    3x(4x25 on :40 as open,close,easy,fast with fins)
    8x50 catchup drill on :50

    warm down
    200 easy

    Categories
    Swim Workouts
  10. Week 174 - Wednesday

    by , January 27th, 2016 at 09:45 PM (After a long rest)
    My son came down in the night saying he had been sick(poor guy). He only asks for Mum when he is really sick and last night was one of those. My wife went up to his room and after they left I could not sleep so watched a really good documentary on Pluto on YouTube(the wonders of our Apple TV). I thought I would go back to sleep but alas the documentary was good and my mind started turning; which is never good at 2am.

    There was some confusion as to who was coaching this morning. Since Toms wife had there daughter in December Tom has been taking a day off from mornings each week and for a while another coach Jayce has been on deck. It had worked great until this morning. Luckily, our Wednesday is a race pace workout and I quickly made up a simple workout around the race pace set. I ended up doing the variation we did on the 100s last Saturday but applied to our 50s. Unfortunately this was not planned in advance and was based on how I felt rather than a plan for the workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    10x50 kick on :50
    200 easy
    5x(4x50 on :55 at 200 race pace) with 1min between rounds
    200 easy
    5x200 back kick with fins on 2:30

    warm down
    200 easy

    i tried ramping up the 50s again today and was able to go :25s on all of these 50s. I was really whooped but really happy with this set; especially with the crumby sleep. On the 200s kick I held 2:05-2:07s.

    I just oust signed up for 1 day of a 3 day USAS meet on 13th Feb. I will do 3 events. The 200 free, 50 free and 200 back. I would have liked to do a couple days but it's tough with being Dad and being one of the coaches. This is a heats and final meet but if I make finals I will scratch.
    Categories
    Swim Workouts
  11. Week 174 - Tuesday

    by , January 26th, 2016 at 10:09 PM (After a long rest)
    I had a good night of sleep but dreamt swimming and woke up clammy. I dreamt that instead of doing the 4SDKs per length with fins yesterday I was doing 4 lengths underwater per breath. I woke quite flustered.

    this morning was our dryland and easy swim day.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    i tried doing a new exercise with the power roller today which at first was pretty good but the. I tweaked one of my muscles between my ribs on the right hand side and had to go easy on the last round. I put my feet on a b ch with the ab roller in plank position and pulled up into a pike position. It was tough but I liked it! One of my teammates did another one that looked brutal. He stood up with the wheel in his hands. He bent forward at the waist went all the way out with the ab roller and then came back in and up. I was not about to try that one yet!

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    4x200 free on 2:20
    8x100 free on 1:10 with snorkel
    8x50 kick on :55
    3x(4x25 on :40 as open,close,easy,fast with fins)

    warm down
    200 easy

    i gave my kids a 3k set yesterday on a 1:10 base time and wanted to see if I could hang on that base time. I made it no problem but it would have been much easier without the side pull and dry lands.


    Categories
    Swim Workouts
  12. Week 174 - Monday

    by , January 25th, 2016 at 09:41 AM (After a long rest)
    I had a great night of sleep and felt good this morning. I was expecting one of Tom's combination workouts made up of something fast, some kick and a recovery 4 or 6 times through but instead today was a long aerobic workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main set
    2x600 #1 paddles and #2 fins with minimum of 4 kicks off wall, descend by 100 with :30 rest
    2x500 #1 breath 3 times per 25, #2 fast with :30 rest
    2x400 #1 drill/swim by 25 IM, #2 IM with :30 rest
    2x300 #1 hold 10 strokes per length, #2 fast :30 rest
    2x200 kick :30 rest

    warm down
    2x100 easy

    This was a long workout and it felt it. I really did not like the 600 with fins. With 4 dolphins with fins I was staying under a long time and this hurt pretty bad. I don't recall all my times but on the fast 500 I went 5:20 and the fast 300 I went 3:12.

    Other than being tired I felt pretty good in the water today.
    Categories
    Swim Workouts
  13. Week 173 - Saturday

    by , January 23rd, 2016 at 12:13 PM (After a long rest)
    I had another great night of sleep and woke up feeling good. Tom asked if we wanted to mix it up a little bit this morning and the consensus was "yes". I think most people believed that mixing it up would be easier. I on the other hand voted for the devil I know rather than the devil I don't. The main set sucked royally and was so much harder than our normal set(which I did not think would be possible).

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    5x(4x100 at 500 race pace on 2mins,1:50,1:40,1:30,1:20 by round) with 30 seconds additional rest after each round. With instructions of No skipping

    warm down
    300 easy

    This was about as basic a workout as you can imagine with about 40 minutes of complete misery doing race pace. I held :57s through the first 3 rounds and on round 4 went :57, :58,:59,1:00. I got annoyed at myself and despite feeling awful on the last round went :57,:58,:58,:57. Without some significant encouragement from all of us and Tom no one would have got through this workout. This was a real team effort. It took me about 30 minutes to feel like I was back to normal after this set. I did not take it but I could tell my heart rate was high and I was really tired.
    Categories
    Swim Workouts
  14. Week 173 - Friday

    by , January 22nd, 2016 at 03:10 PM (After a long rest)
    I had a great night of sleep and did not wake up from the moment my head hit the pillow to the moment my alarm went off. After getting up I realized my wife was not in the bed but as is my normal routine I just went about my getting ready for practice routine. As I left the house I noticed a post it on the door saying that my daughter can down last night at 8:30 feeling sick followed there after by my son and apparently both kids threw up all night. Despite not being sick yesterday I now know the likely cause of my ills yesterday. My poor wife was up all night and my poor kids were sick as dogs. Since the note said please don't wake us I headed to the pool for practice.

    I felt so so much better than yesterday and despite being tired I did not feel dizzy or sick. Today's practice was tough but at the end I can look back and see I had a good one.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    8x50 kick on :50
    100 easy
    16x25 free at 100 race pace on :30
    6x(100 free on 1min, 25 kick on :20, 25 stroke on :20, :30 seconds rest)
    8x50 with fins underwater on back on :50
    500 breathing x2 per length

    warm down
    100 easy

    the transition kick set was hard and I held :38-:40s. The 16x25s were on a shorter send off but I held :12/:13s with a flip turn. I was pleased with these. The 6 rounds was also brutal and I was holding :56/:57 on the free and then touch and go on the kick and :17s on the back(slow) but these were tough. I was pleased I did not drop the pace and this aerobic set had a good cadence to it. The 500 free at the end was not my best and I struggled with x2 breaths per length. Taking 3 and 4 towards the end. Overall though a good workout and I felt much better. I hope my kids and wife feel better soon.
    Categories
    Swim Workouts
  15. Week 173 - Thursday

    by , January 21st, 2016 at 09:14 AM (After a long rest)
    I went to bed early and had a good night of sle but once again woke tired and lethargic. The feeling never went away and I even decided to cut the swim short this morning because of how I felt.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    Swimming

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    3x100 free on 1:20
    got out

    I think I am still fighting the after affects of whatever I had this weekend. I don't feel sick, just very tired with no energy. I was even feeling light headed on the dry lands. Not me! I hope I am able to shake this fast.
    Categories
    Swim Workouts
  16. Week 173 - Wednesday

    by , January 20th, 2016 at 09:41 PM (After a long rest)
    I slept well but was really tired this morning and could have done with another couple hours in bed. I had an early wo k meeting so had to bring business attire to the pool and shave before I left the house(pain). the heater on the pool has been out the past few days and yesterday was miserable on deck but luckily heat was back on this morning. The pool temperature was 76 which was chilly but I did get going. The 16x50s were tough today and I felt like I was missing top gear. I did try!

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    3x(4x25 on :30 done as open, close, easy, fast with a turn)
    16x50 on :55 at 200 race pace(:25/:26)
    200 easy
    4x125 kick on 2mins
    4x100 IM on 1:30
    4x75 kick on 1:10
    4x50 back on :45
    4x25 kick on :25

    warm down
    200 easy

    i felt loose at the end of warmup but had no pep on the open,close,easy, fast 25s. On the race pace set I was out in :25 and held :26 highs but this really hurt today and unlike the last two weeks where I got into a nice groove today felt like a slog the whole way. On the kick I felt a little better and held 1:45-1:47s. On the IMs I was 1:11s, on the 75s kick I was 1mins and again these were hard work. In the back I went 32s and finished the 25s kick on :20s.

    I am looking forward to a good early night of sleep tonight.

    Updated January 20th, 2016 at 09:56 PM by StewartACarroll

    Categories
    Swim Workouts
  17. Week 173 - Tuesday

    by , January 19th, 2016 at 10:48 PM (After a long rest)
    I had an awful night of sleep waking up at 1:45am. My brain started turning and I never got back to sleep. I made a todo list and started to work on it at about 2am. By 4am I was done with my list and headed to the gym. I actually had a half way decent dryland workout but by the time I swam I was beat.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    Swimming

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    5x200 pull with paddles on 2:30 easy
    5x100 kick on 2:00
    10x50 surf drill

    Warm down
    300 easy
    Categories
    Swim Workouts
  18. Week 173 - Monday

    by , January 18th, 2016 at 10:04 AM (After a long rest)
    Today was back to reality after an incredible weekend of swimming. My daughter swam in the Speedo Greater Southwest Invitational this weekend while I was coaching on deck on Thursday, Friday and Sunday and in the stands as Dad on Saturday. My original plan was to be on deck all weekend but unfortunately I woke up with a fever on Saturday and thought it best to stay away from the kids. This annual 4 day meet is somewhat of a tradition and is a very competitive meet with teams from Seattle(King), Kansas acity(Blazers), Phoenix, etc.

    My daughter has been swimming great this season but got mono over Christmas and was up and down physically. Luckily she was able to spend a lot of time in bed over the holiday and did not miss much pool time during the sickness. She said she felt good on Thursday but I did not expect much because of the mono. Other than a poor 500 she swam lights out all weekend and had big time drops. On Saturday she got her first TAGS cut and followed that up with 2 more on Sunday and now has all three backstroke events. On Sunday she smashed her entry time and went 2:17.2 on her 2back which she is pumped about. It was great to see tears of joy and I even choked up based on her reaction.

    It feels like a week since I wrote anything down which is probably down to the emotions of my daughter and my kids swimming this weekend. I actually did dry lands on Friday going for about an hour doing:

    30 mins on hill climber mode on a stationary bike(this was so so so so boring)
    20 minutes on vasa trainer at medium tempo
    2x(5 X :45 seconds of core exercises with :15 transition) 1 min between rounds

    I was supposed to swim in Saturday but woke with a fever and choose to skip which is my first skip in 3 years due to sickness. This morning I woke up excited to swim but fearful of how I would feel. I felt a little out of sorts initially but got my mojo back pretty quick. Today's workout was delivered by one of our kids coaches since Tom was sick. When Jayce wrote the main set I thought she had written it wrong and thought there was no way we would make it but we did and I actually felt better and stronger as we went through the set.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x75 kick with fins on back on 1:10
    9x(75 free on :50,
    25 streamline kick on :20,
    100 free on 1:10,
    50 free on :30,
    50 free easy on 1min) with snorkel

    warm down
    200 easy

    i was holding :45s on the 75s, 18/19s on the kick(this was really hard), 1:03/1:04s on the 100, :28/:29 on the 50 and then :45s on the 50 free easy as active recovery. It's weird how this set felt. After the first round I was thinking I would not make the set but after about 3 I hit a groove and actually was able to relax on the 75 and 100 while going for it on the 25 and 50. A really good aerobic workout.

    Back to normal for a few weeks.
    Categories
    Swim Workouts
  19. Week 172 - Thursday

    by , January 14th, 2016 at 12:30 PM (After a long rest)
    The Speedo Greater Southwest Invitational is being hosted at our pool this weekend. This year the meet is being run as a 4 day meet and this will affect our ability to stick to our normal training schedule. As such we had a coached workout this morning instead of tomorrow. Since today is my dryland day I did an hour of dryland and then did a higher tempo swimming workout than I did on Tuesday after dryland.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5x(1:30 vasa swim trainer, :30 rest) all out

    I did two out of 5 exercises with my ab power roller and one of the 5 using a medicine ball. Like Tuesday I was very sore as this ab set went on but unlike Tuesday I was also tired still from Tuesday. This was incredibly painful and I was dreading the swimming workout after this dryland.

    Swimming

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    6x(2x25 underwater on :40, 2x50 free on :35) all with fins
    100 easy
    16x25 free at 100 race pace on :30 with a turn
    100 easy
    8x100 kick with fins on 1:20

    Warm down
    200 easy

    I was very tired and did not feel that great at all today. On the underwaters these got tough as we went through the set. I held :27s on the 50s. I held 12/13 on the 25s to my feet and these were a big effort. On the kick with fins I held :59/1:00.

    We are not swimming tomorrow and I am looking forward to a day off. I plan on being dad this weekend at my daughters meet.
    Categories
    Swim Workouts
  20. Week 172 - Wednesday

    by , January 13th, 2016 at 09:56 AM (After a long rest)
    I had a much better feel for the water than I have had in a while today but I was very tired! Yesterday's dry lands really tired me out. I also did not get to bed until later last night after coming back from coaching.

    I am not supposed to coach Tuesday through Thursday but Neil asked if I was free so I helped out last night. I am applying a lot of the race pace work that I feel has benefited me into the kids program. I believe a lot of the kids will benefit from this work but I don't think I am very popular right now. One of the parents texted me saying her son was hoping I was not there last night so he could have an easier practice. I thought this was pretty funny!

    I slept well last night.

    Warm up
    400 free with snorkel
    6x50 catchup

    main sets
    8x75 rotator IMs on 1:10
    3x(4x25 free on :35 done as open, close, easy, fast)
    100 easy
    16x50 on :55 at 200 race pace(:26)
    100 easy
    8x125 kick on 2:15

    warm down
    8x50 catchup on 1min easy

    i went for the 50s set again and was out in :25 and then held :26s until the last one where I went back to :25. Great, but....these REALLY hurt from about 8 on and I could have quit so easily but did not. This set looks so easy but it's the second hardest set we do (16x100s at 500 pace is marginally worse) and I think the toughest part is swimming race pace when you are mentally spent. One of my training partners had an awesome set today in the lane next to me and held :27/28s. This really helped to push me which I really needed today.
    Categories
    Swim Workouts
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