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Swim Workouts

  1. Aug 14 & prior

    by , August 15th, 2016 at 12:28 PM (The FAF AFAP Digest)
    Various solo long course workouts:


    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x 50 burst + cruise
    6 rounds:
    4 x 50 @ 200 pace
    1 x 50 EZ
    odd rounds = kick, even rounds = swim
    100 EZ after

    Total: 2500 m


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    4 rounds:
    broken 100 backstroke, pretty fast
    100 EZ
    10 x 50 various
    100 EZ

    Total: 2300 m


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    3 x (50 AFAP + 150 EZ)
    3 x (50 @ 100 pace + 50 EZ)
    6 x 50 DPS back w/paddles
    100 EZ

    Total: 2250



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    I haven't blogged for a few days. I was just too caught up in the Olympic viewing and coverage. It takes awhile to read all the SwimSwam comments! I did a few drylands at some point that I don't recall. And I've done 3 long course workouts at Lebo during the hour of adult swim. Suffering severely from Olympic swimming withdrawal.
    Categories
    Swim Workouts
  2. Mon-Tues, Aug 8-9

    by , August 9th, 2016 at 05:30 PM (The FAF AFAP Digest)
    Monday:

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 10 (someone asked me if I was training for American Ninja Warrior -- ha!)
    face pulls, 50 x 3 x 20
    good mornings, 75 x 4 x 5
    deadlifts, 75 x 4 x 5
    tricep press, 50 x 3 x 8
    TRX knee ins, 2 x 10


    1000 EZ in the pool afterward



    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    20 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    200 EZ

    Total: 2100



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I was a bit tired after that workout. Not much yardage -- I really can't do more than that in an hour -- but plenty of quality.

    I was stupid the other day. I was driving around and left the top down with my swim bag and equipment bag in the car during lunch with a friend. I came back and my equipment bag was gone. Ouch! No idea why they took that and left the backpack. I have extra fins and paddles, but the bungee cordz + parachute + drag sox replacement will be pricey.
  3. Fri-Sun, Aug 5-7

    by , August 8th, 2016 at 10:34 AM (The FAF AFAP Digest)
    Friday:

    Drylands for 50 minutes



    Saturday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    4 x 50 burst + cruise
    50 EZ
    6 x (25 AFAP + 75 EZ)
    5 x (50 @ 100 pace + 50 EZ)
    100 EZ

    Total: 2150 m



    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    6 x 50 burst kick or SDK various @ 1:15
    50 EZ
    5 x (50 AFAP + 150 EZ)
    100 EZ

    -- moved to SCY ...

    10 x 50 DPS w/paddles @ 1:00
    300 EZ


    Total: 2800



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Still chugging along. Doing less yardage than usual, but LCM is hard. The last of those AFAP 50s yesterday was tough.

    Very excited that the Olympics are finally here! The doping scandals are a bit of a pall though. Aside from the Russians and some of the Chinese, it's scandalous that Brazil (a country with a ton of doping positives), didn't even drug test their athletes in the month before the Olympics. I'm sure the US has dopers too, but at least we have USADA. After they took down Armstrong, no one can doubt that it is a pitbull of any agency.
  4. Wed PM Aug 3

    by , August 4th, 2016 at 10:43 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:


    500 various
    8 x 50 kick @ 1:10

    Main sets:

    6 x 50 done as 25 single arm fly + 25 scull & dolphin kick

    2 rounds:
    4 x 50 fly w/fins @ 1:10 with speed pattern
    100 EZ
    -- I did odds @ 100 pace, evens EZ

    6 x 50 back drill @ 1:10

    2 rounds:
    4 x 50 back @ 1:10 with speed pattern
    100 EZ
    -- I did odds @ 100 pace, evens EZ

    4 x 200 IM @ 3:45 EZ to fast
    NO!
    -- I did 4 x 100, odds = breast, evens = EZ kick
    100 EZ

    Total: 3200 m


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    That is my last workout at Pitt until Aug 31. Its a longer closure than usual due to construction of new varsity locker rooms. Too bad, its the coolest water around at the moment. I'm pretty beat from yesterday's double. Not sure what I will get up to today ...
    Categories
    Swim Workouts
  5. Tues-Wed July 2-3

    by , August 3rd, 2016 at 03:38 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free w/paddles)
    6 x 50 burst + cruise
    50 EZ
    4 x (50 AFAP w/fins + 150 EZ)
    -- 2 breast (30-310, 1 free (25), 1 flutter kick (27)
    50 EZ
    6 x 50 DPS alt free & back
    100 EZ

    Total: 2400 m


    Wednesday: Drylands


    -- did yoga, core work and light weights for an hour
    -- heading off to the last Team Pitt practice of August in another hour
    -- it's going to be long course



    ~~~~~~~~~~~~~~~~~~


    I'm thinking of heading to a last chance LCM meet on August 27: https://www.clubassistant.com/club/m...1236&smid=8088. I would swim the 50 free, 50 breast and possibly the 100 breast or 100 back. I'm definitely not in shape for long course 100s, so would only do that for fun. Although I'm not really sure how much "fun" the 100 back would be in an outdoor pool. Last time I did that I had a quite mediocre time.
  6. Sat-Sun, July 30-31

    by , July 31st, 2016 at 04:51 PM (The FAF AFAP Digest)

    Saturday:


    We finally had some waves. I did 90 minutes of body surfing before a storm moved in. That counts as a workout!


    Sunday: Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free) w/paddles
    50 EZ

    20 x 25 breast @ 100 pace @ approx :25 rest
    250 EZ

    20 x 25 free w/fins & paddles @ 100 pace @ approx :25 rest
    250 EZ

    10 x 50 various
    100 EZ

    Total: 2900 m


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    I was careful about sun our entire vacation. Then, on the last day, I scorched my face. Too much time in the water without reapplying sunscreen, I fear. We are headed home tomorrow. I'm dreading the super long drive ... But at least we won't hit as much traffic leaving on a Monday.
    Categories
    Swim Workouts
  7. Friday July 29

    by , July 29th, 2016 at 04:46 PM (The FAF AFAP Digest)
    Kunga Vinyasa, 60 min


    I love that there is an unheated yoga studio down here! Hot yoga just does not appeal. It was pretty easy, but I got in some good stretching.


    Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free w/paddles) @ :15 rest
    50 EZ
    10 x (25 AFAP + 75 EZ) @ around 3:00 (no pace clock here)
    -- 4 free, 3 breast, 3 flutter kick
    100 EZ
    4 x 25 w/chute & paddles
    100 EZ

    Total: 2100


    ~~~~~~~~~~~~~~~~~~~~~


    We had a rare cloudy afternoon at the beach and the water turned cold again.

    Off to make some guacamole!
    Categories
    Swim Workouts , Yoga
  8. Wed-Thurs July 27-28

    by , July 28th, 2016 at 01:12 PM (The FAF AFAP Digest)

    Wed: Swim/SCM/Solo


    Warm up:

    500 various
    100 scull
    50 EZ

    Main sets:

    20 x 25 @ :25 rest @ 100 pace
    -- fly-breast-free
    -- can't possibly do backstroke outside with no flags
    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :25 rest
    100 EZ

    10 x 25 breast @ 100 pace @ :25 rest
    100 EZ

    6 x 50 DPS free w/paddle
    100 EZ

    Total: 2450



    Thursday:

    I went paddle boarding for an hour on the sound. Idk, it seemed pretty easy to me. And very fun! Didn't bother my legs at all. Wish there had been more wind to go faster.


    ~~~~~~~~~~~~~~~~~~~~


    I tried swimming in the ocean on Tuesday. No way, it was far too cold for me. Yesterday, though, the ocean seemed about 10 degrees warmer. But then there were a lot of jelly fish ... I definitely don't do jelly fish.
  9. Monday July 25

    by , July 25th, 2016 at 01:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pine Island Beach Club

    Warmup:


    500 various
    100 scull
    6 x 50 single arm fly
    50 EZ

    Main sets:

    2 x
    5 x 50 w/paddles @ 200 pace @ :20 rest
    1 x 50 EZ

    50 EZ

    8 x (25 AFAP + 75 EZ)
    50 EZ

    6 x 25 w/chute & paddles
    150 EZ

    Total: 2800


    ~~~~~~~~~~~~~~~~~~~~~~~~~~


    I went to the neighborhood lap pool this am. Lovely setting, but OMG the water was hot. It must have been 87-88+ degrees. I've never worked out in water that hot. Halfway through the workout, I jumped out and took a cold shower. Then repeated that cold shower at the end. Skipping swimming tomorrow for some stand up paddle boarding. The ocean is the calmest that I've ever seen it in OBX. But unfortunately the water temp is 59 degrees. Definitely too cold for me to do any OW swimming!
    Categories
    Swim Workouts
  10. Friday July 22

    by , July 22nd, 2016 at 02:39 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex

    4 rounds: (not too heavy)
    straight arm dips
    good mornings
    back squats
    DB rows
    hip abductors
    rear delt flys
    kneeling ab crunches


    Swim/SCY/Solo

    1500 EZ



    ~~~~~~~~~~~~~~~~~~~~~


    Ready to head out tomorrow for a week+ at the beach with friends. I'm going to leave my gym clothes behind and just do a bit of swimming while I'm there. Really looking forward to a vacation where I do not have to worry about staying in perfect racing shape! We need a beach emoticon!
  11. Wed July 20

    by , July 21st, 2016 at 01:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 50, free 10 strokes no breath, then back @ :55
    8 x 25 back drill @ :35
    50 EZ

    Main sets:

    6 x 50 back kick w/fins, 8-10 SDK per length @ 1:00
    50 EZ

    6 x 100 back kick w/fins, 12.5-15m UW each length @ 2:00
    -- we were supposed to swim these with several SDKs off the walls, but I wanted more hypoxic work
    50 EZ

    8 x 25 back sprint @ :50
    -- I did these back, 15 m UW @ 100 pace (mostly 15 highs)
    -- doing them @ :50 instead of :45 seemed easier. amazing what a different 5 seconds makes
    100 EZ

    3 x 100 IM @ 1:50
    -- no, did 3 x 50 scull w/paddles
    100 EZ

    10 x 50 backstroke @ 1:00
    -- was sick of back so did them alternating breast-free and kick
    50 EZ

    8 x 25 back sprint @ :50
    -- skipped this, toe was sore
    -- did 150 EZ

    Total: 3300


    ~~~~~~~~~~~~~~~~~~~


    I cruised most of the workout, focusing on hypoxic work. My toe really hurt on some of the push offs even though I was trying to be careful. It actually feels better with fins on to protect and cushion it.
    Categories
    Swim Workouts
  12. Tuesday, July 19

    by , July 19th, 2016 at 05:53 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    600 various
    4 x 25 scull + 25 free
    50 EZ
    8 x 50 @ 100 pace @ 1:00 + 50 EZ @ 2:00
    150 EZ
    6 x 50 DPS free w/paddles
    150 EZ

    Total: 2250 m


    ~~~~~~~~~~~~~~~~~~~~~~~~


    Just went to the hour of adult swim at Lebo today. Boy, I am so glad that I did not make plans to go to the Texas Zones meet. I would have had to cancel. My toe is now swollen and completely black. It would be super painful to go off the blocks. Won't do any fast kicking for awhile ... what a klutz.
    Categories
    Swim Workouts
  13. Sat-Mon, July 16-18

    by , July 18th, 2016 at 03:24 PM (The FAF AFAP Digest)
    Saturday:

    Drylands, 35-40 min

    2 rounds:
    elbow rehab ex, 1:00 plank, 5:00 extreme angle iso squat, power wheel roll outs, renegade rows, TRX rows, reverse flys, TRX knee ins, supine flutter kicks on bosu in streamline, saxon side bends

    3 miles on treadmill


    Sunday:

    Swim/LCM/Solo @ Lebo

    600 various
    4 x (25 scull + 25 free)

    9 rounds:
    1 x 100 @ 200 pace with fins & paddles
    odd rounds - free, even rounds = back
    1 x 50 kick @ 100 pace
    1 x 50 EZ

    100 EZ

    Total: 2700 m



    Monday:

    Weights @ LA Fitness:

    internal & external rotators
    seated straight arm dips, 75 x 3 x 25
    face pulls, 50 x 3 x 15
    deadlifts, 55 x 4 x 8
    altitude drops, 5
    lunges with bar, 40 x 3 x 10
    good mornings,, 65 x 4 x 6
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    leg press, 195 x 3 x 5


    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    20 x 25 @ 100 pace @ :40
    odds = fly, evens = breast
    200 EZ
    20 x 25 dolphin kick w/fins @ 100 pace @ :35
    200 EZ
    5 x 50 DPS free w/paddles @ :20 rest
    100 EZ

    Total: 2450



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I've decide that, for the summer anyway, I'm going to cut my dryland sessions down to around 40 minutes and do them more frequently. Hoping to ease back into them somewhat and not be so sore from them. After working out today, I slipped on a wet spot in my garage and crashed my toes into a cement ledge. I think I might have broken one of them -- it's swollen and black. Oh well, not much you can do about that. Off to ice.
  14. Thur-Fri, July 14-15

    by , July 15th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Thursday:

    Did about 40 minutes of drylands including: power wheel roll outs, supine flutter kicks on bosu, planks, hammers, reverse flys, kettle ball swings, TRX body rows. Then did a short 2 mile run.


    Friday: Swim/LCM/Solo @ Lebo

    Went to the hour of adult swim today and did:

    600 various
    6 x (25 scull + 25 free)

    2 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 50 kick @ 200 pace
    :30 rest
    4 x 50 DPS back w/paddles
    50 EZ

    200 EZ

    Total: 2400m




    ~~~~~~~~~~~~~~~~~~~~~~


    I agree with Water Rat. After all the hot weather we've had, the Lebo pool seemed much warmer than the last time I hopped in. Now that I'm not laser focused on meets, I had no idea what kind of workout to do. I may have to start stealing workouts from friendly bloggers!
  15. Wed, July 13

    by , July 14th, 2016 at 11:05 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 50 kick -- I did 25 shooter + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 25 fly drill @ :35
    8 x 25 breast drill @ :35

    5 x 100 fly w/fins -- did 25 fly @ 100 pace + 75 back kick up tempo @ 2:00
    100 EZ

    5 x 100 breast -- did 50 DPS breast + 50 EZ kick @ 2:00
    100 EZ

    8 rounds:
    50 sprint @ 1:00 (I did them 50 DPS free w/paddles)
    100 EZ @ 2:30

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~~~


    This was a pretty easy workout for me to modify. I didn't feel like sprinting hard. Cruising the last set felt quite decadent. It was still plenty for my first workout back after a meet.
    Categories
    Swim Workouts
  16. Wed July 6

    by , July 7th, 2016 at 01:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    500 various
    100 scull
    4 x 50 single arm fly
    4 x 25 shooters
    100 EZ
    3 x 30 burst SDK + cruise from the blocks
    150 EZ
    16 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    200 EZ

    Total: 1850


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Just a short pre-meet workout. Going to try to find a place to get in an easy swim today. Lil Fort's part time summer job is sort of getting in the way of pool time. She has XC practice and is then working as a messenger at Mr. Fort's law firm. But that means I have to drive her downtown and then sometimes go back and pick her up at 5. Pretty much prevents me from going to adult swim at Lebo. I am also still feeling pretty unmotivated and meet-ed out. I may just swim this weekend, and depending how it goes, call it a summer. The only downside of this meet is that it is very early, way too early for me. The meet starts at 8:30 am and 50 fly is the first event unless they are some 800 free relays. Trying to figure out how not to be half asleep when racing ...
    Categories
    Swim Workouts
  17. Tues July 5

    by , July 5th, 2016 at 02:44 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x 50 burst + cruise @ 1:10
    50 EZ
    3 x (50 AFAP + 150 EZ)
    2 x (50 @ 100 pace + 100 EZ)
    4 x 50 DPS
    150 EZ

    Total: 2200 m


    ~~~~~~~~~~~~~~~~~~~~~~


    I had intended to swim yesterday, but didn't. Our 18 year cat died in his sleep and I found him in the am. He had kidney disease, but it was still very upsetting for the family. Our other cat has been hiding and acting rather strange.

    I really wanted to do a long course workout with some AFAP 50s this am after all the SCM last week. The clouds were threatening but, luckily, the thunder held off.

    I am feeling pretty beat from the travel and hotel sleeping for a week, plus the trauma of losing our kitty. I am hoping that a few nights of sleep will perk me up. I'd like to rest a few days and go to the Terrapin meet on Sunday. Jim and Bill are signed up and it would be nice to see my PV buddies. I haven't made travel arrangements for the Texas meet at the end of July yet. I am supposed to be in the Outer Banks with friends the week before the meet. So it could be really awkward and expensive to get from Norfolk VA to College Station TX. Need to check on that.
    Categories
    Swim Workouts
  18. Fri-Sat, July 1-2

    by , July 2nd, 2016 at 02:58 PM (The FAF AFAP Digest)
    Friday: Swim/SCM/Solo

    500 various
    5 X 25 scull + 25 free with paddles
    50 EZ

    16 x 25 burst SDK + cruise @ 1:00
    200 EZ

    10 X 25 fly @ 100 pace with fins @ :45
    -- only 1 SDK off wall
    100 EZ

    10 X 25 fly @ 100 pace with fins @ :45
    -- only 1 SDK off walls
    150 EZ

    10 X 25 back @ 100 pace
    -- only 1 SDK off walls
    200 EZ

    8 X 50 with paddles
    odds = free
    evens = back
    100 EZ

    Total: 3100 m



    Saturday:

    1600 m EZ



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Friday was my 5th day in a row with race pace work -- super rare for me. Doing those 25s without SDKs was an entirely different kind of set. I was beat today and just did an EZ swim.

    Very excited for finals tonight. 100 fly will be a great race.
    Categories
    Swim Workouts
  19. Wed-Thur, June 29-30

    by , June 30th, 2016 at 06:00 PM (The FAF AFAP Digest)
    Wednesday: Swim/SCM/Solo:

    500 various
    6 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

    25s= 100 pace
    10 X 25 fly @:45
    50 EZ @ 1:15
    10 X 25 back @ :45
    50 EZ @ 1:15
    10 X 25 breast @ :45
    50 EZ
    10 X 25 free @ :45
    200 EZ

    Total: 2350 m



    Thursday: Swim/SCM/Solo

    500 various
    4 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

    8 X 25 burst SDK + cruise @ 1:00
    100 EZ

    10 X 25 AFAP + 75 EZ @ 3:00
    100 EZ

    16 X 25 @ 100 pace @ :45
    -- 4 X IM order
    150 EZ

    8 X 25 with chute, fins & paddles @ 1:00
    100 EZ

    Total: 3150 m


    ~~~~~~~~~~~~~~~~~~~~~~~


    I'm a little tired after 4 workouts in a row with AFAP or race pace work. Decided not to bother with weights while I was here. The chute will have to substitute.

    Prelims was a little snoozy today. The women's 200 breast seemed very slow. Womens 100 free a little faster. Kelsie Worrell has a tough double tonight with the 100 free semi and 200 fly finals. The final of the men's 200 breast will be exciting. Much less excited for the men's 200 IM semis with all the scratches -- Prenot, Licon, Dwyer, Kalisz, etc. It's hard for me to believe these guys don't have the training base to survive a morning swim and an evening final.

    While I was watching 200 breast prelims, Fort 21 wandered over to the Aquazone. She ended up having personal conversations with Ian Crocker and Nick Thoman. And then had Crocker take a photo of her and Matt Grevers. She said that Grevers seemed sad, understandable of course. Shirley Babashofff is signing autographs now so we are heading over.
    Categories
    Swim Workouts
  20. Sat, June 25

    by , June 25th, 2016 at 02:15 PM (The FAF AFAP Digest)
    Got in a quick swim at Lebo this am. That's all I had time for before heading to the airport. But I got in some AFAP 50s.

    500 various
    4 X 25 scull + 25 free
    4 X 50 burst + cruise
    50 EZ
    4 X 50 AFAP + 150 EZ
    100 EZ

    Total: 2050 m


    ~~~~~~~~~~~~~~~

    I'm at the airport now. Time for some swim nerd fun at trials!
    Categories
    Swim Workouts
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