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  1. Budapest Week 4 - Tuesday

    by , May 23rd, 2017 at 11:50 AM (After a long rest)
    I am at a conference in Houston this week. Unfortunately I had a 7am meeting yesterday morning and then got hung up in a workshop last night; net result, no swimming yesterday. Today I headed Rice for there early morning workout. I was not feeling that great in warm up but ended up in the fastest lane. Today was IM day and I am not an IM'er(thank goodness). It was a tough workout!

    warm up
    600 free with snorkel
    4x(2x50 IMO by round as 25 kick, 25 swim on :55)

    Main sets
    16x100 on 1:20 as 2x100 IM, 100 free. With 100 free at the end!
    100 easy
    3x(4x25 back on :30, 300 pull on 4mins)

    warm down
    100 easy

    i was holding 1:12s on the IMs and 1:05s on the free. I was whooped at the end. There was a really fast young guy in my lane who was flying but I held my own!
    Categories
    Swim Workouts
  2. Budapest Week 3 - Sunday

    by , May 21st, 2017 at 02:14 PM (After a long rest)
    I did not get home from the pool until after 8pm yesterday which made for a very long day. My group didn't swim so hot. We had a few best times but mostly adds. We have been working pretty hard in practice and did not rest at all for this meet so no real surprise.

    I woke up feeling like I needed a few more hours of sleep. I decided to hit the stationary bike hard to get my heart rate up and this helped to wake me up.

    Weights
    10 minutes on stationary bike.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    5x(:30 pull downs on machine, :30 rest)
    10 minutes stretching

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    6x50 kick on 1min
    200 easy

    I was tired today in the weight room but felt pretty good in the pool.
    Categories
    Swim Workouts
  3. Budapest Week 3 - Saturday

    by , May 20th, 2017 at 03:50 PM (After a long rest)
    The group I am coaching is swimming the Texas Senior Curcuit meet this weekend and I ate later than usual last night as a result; I was afraid this would give me indigestion but luckily it did not. I went to bed normal time and slept awesome. This morning I woke feel achy and stuff but after warmup managed to loosen up. The being sore seems to be a constant theme right now.

    Pool Setup LCM
    Warm up
    400 free with snorkel
    6x50 catch up on 1min

    main sets
    300 kick trying to go under 3:30
    4x(3x100 free starting at 1:30 descending 5 seconds per round trying to hold 1:15 or better, 3x50 stroke choice fast on 1min)
    200 easy
    8x50 with fins on 1min as 25 under water, 25 back with first 8 strokes afap tempo

    warm down
    200 easy

    i went 3:25 on the kick. On the aerobic 100s/50 fast set I tried like yesterday relaxing and it really helped. I held 1:14/1:15s throughout. The 1:15 round was tough but not as bad as I assumed it would be and I was 1:13s on this round. The 50s I mixed up back(37s) and free(33s). The hard part about this set was the fact that there was no recovery. I am making steady progress!
    Categories
    Swim Workouts
  4. Budapest Week 3 - Friday

    by , May 19th, 2017 at 04:22 PM (After a long rest)
    I slept great last night. We had storms come rolling through last night and according to my wife it was loud. I did not hear a thing.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    6x100 kick on 2min
    5x100 free on 1:35 holding 1:15
    4x100 free on 1:30 holding 1:15
    3x100 free on 1:25 holding 1:15
    2x100 free on 1:20 holding 1:15
    1x100 free on 1:15 under 1:15
    100 easy
    16x50 with fins on 1min odds 37.5 underwater 12.5 fly, evens 25 underwater 25 back

    warm down
    200 easy

    i held 1:45s on the kick Set. I then successfully held 1:15s through the5,4,3,2,1 Set going 1:12 on the last one. I was actually tossing up going on the faster interval but did not think I could hold 1:10s throughout.
    Categories
    Swim Workouts
  5. Budapest Week 3 - Thursday

    by , May 18th, 2017 at 09:14 PM (After a long rest)
    Since I missed the opportunity to swim LCM on Monday I choose to go as fast as I could through the strength portion of my typical back and arm workout, followed by a longer swim.

    Weights

    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)

    swimming pool setup LCM
    400 free with snorkel
    6x50 catch-up on 1min
    3x200 kick with fins on 2:50
    6x200 free with snorkel on 2:50

    i really did not get going on the swimming portion today but the weights made me sweat pretty good.
    Categories
    Swim Workouts
  6. Budapest week 3 - Wednesday

    by , May 17th, 2017 at 08:33 AM (After a long rest)
    Yesterday my daughter had her end of year 7th grade ceremony which was fun to attend. I did not remember from my sons time in 7th grade how many different awards they hand out at these events. In elementary school it was A and A/B honor roll whereas this was at least 10 different potential awards. Despite it taking forever it was fun.

    Last night my daughter also played in the honors band spring concert at the high school. My son did not want to go but my wife and I went to support. Not my thing but it was great to see and hear my daughter play her Oboe.

    I had had a solid night of sleep last night but again was quite tired when the alarm went off. Playing catchup on sleep is tough. I actually felt pretty decent in the water today. Normally Wednesday is 200 race pace day but today was long aerobic work. At first this sounded horrible but by the end of the main sets I felt good. Maybe this was what I needed; a long swim.

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50
    100 ez

    main sets
    3x800 #1 breathing 3,5 by 25, #2 build each 100, #3 fast with :30 rest after each 800
    200 easy
    4x(2x75 with fins streamline back kick on :55, 25 underwater on :30)
    100 easy
    12x25 as open, close, easy on :30
    4x25 no breath afap on :30

    warm down
    200 easy

    on the 800s I was 9:05,8:55,8:33. I felt good on the last one in particular. On the kick I was coming in on :45s. Nothing special on the 25s but I felt good.
    Categories
    Swim Workouts
  7. Budapest Week 3 - Tuesday

    by , May 16th, 2017 at 08:49 PM (After a long rest)
    I had an awesome weekend fishing in east Texas but as is always the case when I go fishing in east Texas it makes for a long weekend. We fished both Saturday and Sunday from 4am to midnight. We caught a lot of big bass and enough crappie for a very large dinner on Saturday. It is so pretty in east Texas with the big lines and the lake I was fishing is so pretty. If only I had an odd $8-10millikn laying around in my checking account I could make it permanent.

    My my daughter was not feeling so great yesterday and I used it as an excuse to try to catch up on my sleep.

    Today i I felt like I had been out of the water to a few days. Today was tough.



    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x(100 kick on 1:40, 50 back at 200 pace on :40)
    100 easy
    7x200(odds free on 2:20, evens back on 2:40)
    16x25 underwater on :30

    Warm down
    400 free breathing 3,5,7,9 by 25

    i was told to hold 1:25s on the kick and :30s on the 50s back. I was more like 1:27s on the kick and :31s on the back. The 200s I cruised the free but felt awful on the back. I was holding 2:10 on the free and 2:20 on the back. Hopefully I will feel better tomorrow.
    Categories
    Swim Workouts
  8. Budapest Week 2 - Friday

    by , May 12th, 2017 at 08:40 PM (After a long rest)
    I had a great night of sleep but was still pretty tired this morning. Despite this I had a good workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x100 free on 1:10
    100 easy
    6x(50 fly on :40, 50 back on :40, 50 free on :35)
    200 easy
    5x50 kick on :55
    5x50 kick on :50
    5x50 kick on :45
    16x25 underwater on :30

    Warm down
    200 easy

    I swam next to two of the kids in my daughters training group(13-14 year olds), one boy and one girl. This was a hard workout. I held my own but these kids are going to be a really special group from Rockwall. There around 10 kids who are on the path to D1 swimming and I believe several who have the potential do be really special. I held 1:03-1:04s throughout the aerobic 100s and actually felt pretty good. The fly,back, free Set was plain hard. My fly is 1 arm these days and I am trying to avoid hurting both my elbow and shoulder. I was coming in on :35s on the fly, :33s on the back and :31s in the free. The kick was pretty easy until the 5 on :45 where I held :41s. The underwater was awful. I can do almost unlimited on :40 but the interval goes below that and eventually I start to hurt. I was hurting after 4 today but made them.

    Now I am off to east Texas for a couple days with my son. Can't wait to hang out and see the beautiful big pine trees and wild life.
    Categories
    Swim Workouts
  9. Budapest Week2 - Thursday

    by , May 11th, 2017 at 05:43 PM (After a long rest)
    My crazy travel day yesterday ended around midnight and this morning started early since my daughter had morning workout this morning. Despite being really tired I hauled myself out of bed this morning, so I could both workout but more importantly spend time between the house and the pool and the pool and the house with my daughter(these times are often so insightful and I have a really cool kiddo).

    My workout was pretty pathetic today but I worked out. I was down on the weight on several exercises.

    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    20minutes of stretching

    After spending so much time on the plane recently my back has been pretty tight so I spent extra time today stretching and this helped enormously.

    I am in East Texas this weekend fishing with my son and I am really looking forward to it!

    Categories
    Swim Workouts
  10. Budapest Week 2 - Wednesday

    by , May 10th, 2017 at 10:42 AM (After a long rest)
    Work took me to Seattle today. Kirk Nelson arranged for me to swim with him(thanks buddy) this morning. I was quite tired before, during and after today's workout but it was great to swim and briefly catch-up with Kirk. I swam at Iowa while Kirk swam at Michigan State in the late 80s and early 90s and we know a few people on each other teams. Today's workout was great but was definitely more on the straight swimming side than I am used to.

    My whirlwind travel day finishes about midnight tonight when I get back to Dallas. These one day trips are pretty tough but they do minimize the amount of time I have to be away from the kids and DeAnna.

    Pool setup scy

    800 with :45 rest
    300 at threshold pace +1 with, :45 rest
    700 aerobic :45 rest
    300 at threshold pace -1 with, :45 rest
    700 aerobic :45 rest
    300 at threshold pace -3 with, :45 rest
    4x175 back from 70% with :20 at each 25
    5x(5x25 free holding under :15s on :45,:45,:30,:45,:15)
    200 easy

    i was not really on pace today but descended the 300s going(about) 3:24,3:20,3:15. The analog clock and the diving board made it a little tough to see. Despite being relatively slow today in a strange way it felt good to just swim. We don't do any long straight swimming sets so this was a nice change. On the 175s as 25s back I descended from :17s to :15s. On the 25s free I started to feel pretty tired but held :14s throughout.

    A big thanks goes out to Kirk for arranging the opportunity to swim with his USAS team. I hope we are both injury free and in racing shape next spring; I hope to see you in Indy. We will be the old guys in the age group again.
    Categories
    Swim Workouts
  11. Budapest week 2 - Tuesday

    by , May 9th, 2017 at 08:36 AM (After a long rest)
    I had a really good night of sleep and was still feeling a little tired this morning. I love it when you go to sleep in one position and wake up in the exact same position; this morning was such a morning.

    I felt much much better in the water today and despite the nagging pinch in my left shoulder it was no where near as bad today.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x75 kick on 1:10
    2x(3x300 free on 3:40 descend 1-3, 2x100 kick as active recovery on 1:45, 2x50 fast back on :40)
    100 easy
    8x75 as 50 Back, 25 no breath free on 1:10
    8x50 breast(why?) working on timing of kick and shooting on 1min
    10x50 with snorkel on :35

    warm down
    200 ez

    i did really well on the 300s going 3:17,3:14,3:10 on round 1 and 3:15,3:10,3:05 on the second round. The kick I was holding 1:27s and the back I was :31/:32s. One of my training partners is a breastroker and she has struggled with timing of the kick and shoot so we did a few 50s working on this. I hated this part! On the 50s on :35 I cruised and was holding :32s throughout. I felt good in the water today. Now I need to string a few of these together.

    I am off to Seattle tonight for another whirlwind 24hrs.
    Categories
    Swim Workouts
  12. Budapest Week 2 - Monday

    by , May 8th, 2017 at 02:05 PM (After a long rest)
    This morning should have been real course but for some reason the life guards did not flip the pool so we swam scy.

    i felt pretty stiff stiff from weights yesterday but had a decent workout. my daughters workout group were next to me and I am so glad I decided not to join them. They did 3xT20s trying to increase effort 1-3. She went just shy of 1900 on the last T20. OMG she has improved so much in such a short time.

    My workout was not not easy but I decided to do a different aerobic set.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 kick on 1:20
    4x(300 on 3:30, 200 on 2:20, 100 on 1:10)
    i decided to do 1min between rounds today which made this a lot easier
    200 easy
    16x25 back on :30 holding 200 pace

    warm down
    300 easy

    The kick I was coming in on 1:05-1:07s. I held 1:05 pace throughout the aerobic set despite discomfort in my left shoulder. The 25s I was off on my pace and held :16s. I was pretty tired after this workout.

    My daughter and I had a great discussion about her season goals on the drive home. I cherish these kinds of discussions.
    Categories
    Swim Workouts
  13. Budapest Week 1 - Sunday

    by , May 7th, 2017 at 11:04 AM (After a long rest)
    The meet is still going on at the pool and since it's a level 3 meet the pool was setup scy. As I have been doing for a while now I am using Sunday as an extra strength training opportunity.

    Weights

    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes stretching

    Swim
    100 free
    4x50 free on :55
    4x50 free on :50
    4x50 free on :45
    8x50 kick on :50
    4x50 easy with about 10 seconds rest

    I was tired today in the weight room but felt pretty good in the pool.

    Categories
    Swim Workouts
  14. Budapest Week 1 - Saturday

    by , May 6th, 2017 at 03:06 PM (After a long rest)
    There was a meet at our pool this weekend so I swam very early with the group going to Budapest. I felt pretty decent in the water today.

    Pool setup LCM

    Warm up
    400 Free with snorkel
    6x50 catch-up on 1min

    main sets
    6x100 kick with fins on 1:30
    50 free easy on :50, 1x50 back at 200 Pace on 1min
    100 free easy on 1:40, 2x50 back at 200 Pace on 1min
    150 free easy on 2:30, 3x50 back at 200 Pace on 1min
    200 free easy on 3:20, 4x50 back at 200 Pace on 1min
    100 easy
    8x50 drill/build on 1min

    warm down
    200 easy

    i held 1:10-1:12 on the kicks with fins and then :34-:36 on the 50s back. My back felt good today. Ideally I would like to be more consistent and hold :34s but this is the first time I have tried going at pace on my backstroke. This set was harder than it sounds and is another one I will do again.

    Updated May 6th, 2017 at 08:20 PM by StewartACarroll

    Categories
    Swim Workouts
  15. Budapest Week 1 - Friday

    by , May 5th, 2017 at 09:09 AM (After a long rest)
    I went to bed at 7:30pm last night and slept solidly till midnight when I had to get up and use the bathroom. I was worried I would have trouble going back to sleep but as it turned out I think I fell asleep before my head even hit the pillow and slept solidly again until my alarm went off for practice.

    Today was not as as hard as thought Tom planned on making practice. On one hand it was good but on the other I was kind of looki forward to the set he described on wednesday(100,125,150,175,200 all on 2mins). His modified version was fine but no where near as challenging. My training partner, Bill, was back in town visiting from Indiana today which on its own made for a great time. I did enjoy practice today and it was fun.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x50 kick on 1min
    100 free with snorkel on 2mins
    125 free with snorkel on 2mins
    100 free with snorkel on 2mins
    150 free with snorkel on 2mins
    100 free with snorkel on 2mins
    175 free with snorkel on 2mins
    100 free with snorkel on 2mins
    200 free with snorkel on 2mins
    200 ez
    16x25 on :30 odds choice drill, evens no breath free
    15 minutes of Tom time - vertical kick followed by Tom calling out what to do for a 25(fly, no breath free, corkscrew, etc)

    warm down
    200 easy

    just like yesterday I took a while to get going today. The kick I was feeling good and held :41s throughout. On the 100s I was holding 1:03s, the 1:25 I was 1:19, the 1:50 I was 1:33, 175 I was 1:50 and the 200 I was 1:59. I was not going super hard on these Andy instead focused on trying to keep my stroke long. My shoulder is still uncomfortable and I have avoided pushing too hard. The only one I pushed was the 200 and even it my splits were very consistent. Tome said I was :59/1min. He also said my turns and kick were both noticeably slower on the second 100 but he said my stroke looked longer. The Tom time was fun since we got a chance to laugh and joke as we were vertical kicking. All good today.
    Categories
    Swim Workouts
  16. Budapest Week 1 - Thursday

    by , May 5th, 2017 at 08:56 AM (After a long rest)
    There is always something that happens to me the second morning after travel. Tuesday was my crazy long day and this morning it hit me hard. I was tired and it took some time to really get going.

    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 160lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup LCM
    4x100 free with snorkel on 1:30
    8x50 catch-up on 1min
    6x50 kick on 1min
    200 easy

    Despite being really tired I upped my weight in the last pulldowns and the shoulder rotation exercises. This is all good progress and I am almost back in the weight room to where I was pre surgery.
    Categories
    Swim Workouts
  17. Budapest Week 1 - Wednesday

    by , May 3rd, 2017 at 09:06 PM (After a long rest)
    Yesterday was a crazy day even by my standards. Our sales team are working on a big opportunity in the North East and I was asked to support them in New York City. Despite knowing it would be a really long day I decided I would do a one day out meet and back rather than an overnight trip. To make the NYC meeting I had to take a 6am flight which meant a 3:30 alarm. Coming home was booked on a 7pm flight but as is quite usual from the east coast(or it seems that way) my flight was delayed and I did not get back to Dallas until midnight. Needless to say this mornings alarm came very quick after only 3 1/2 hrs of sleep. Luckily the meeting went very well and the crazy travel day was probably the right thing for me to do because I was able to have dinner with my wife and kids in Monday night.

    This morning I was tired and felt quite weak. Midway through practice I realized I had hardly eaten anything yesterday, having a muffin at the airport and that was it. This is not my normal thing and I would characterize myself as a good eater, but apparently not yesterday.

    Todays pool setup scy

    warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x100 kick on 2min best average
    100 easy
    12x50 odds drill/buil, evens fast on :50
    3x100 free with find afap on 3mins
    200 easy
    4x200 free on 3mins descend 1-4
    12x25 underwater on :40

    warm down
    200

    tom went easy on us today. He actually to,d us fridays Set and said his original plan was to do it today. 100,125,150,175,200 on 2mins fast. He did not say how many rounds we will do. I was holding 1:25s on the kick and :28/29 on the fast 50s. On the 3 x 100s I went :52,:50,:48. I did not try to descend but worked the walls harder each100. On the 200s I went 2:12,2:07,2:04,2:00.
    Categories
    Swim Workouts
  18. Budapest Week 1 - Monday

    by , May 1st, 2017 at 08:41 AM (After a long rest)
    Today marks the start of my focus on Budapest. I know it's a long way out but I wrote my season plan with Budapest as the light at the end of the tunnel. I am hoping to do 2 LCM meets as part of my build up and also to gradually increase both distance and intensity. The kids I am training are heading to Colorado for a 10 day altitude camp after 4th July and it's my hope to go on this trip. When I was in college we did an OTC trip and I have wanted to try altitude training as a master. I don't know yet how it's going to work out with me coaching and then trying to find time to swim myself. I plan on adding about 2k to my weekly distance each week until the altitude camp and then come down after the camp. I am going to train as if I am going to be competitive in Budapest but will back off if my body is not ready. I am carrying a shoulder injury that just won't go away which is not great but the elbow I had surgery on in December is doing awesome.

    Pool Setup LCM
    Warm up
    400 Free with snorkel
    6x50 catch-up on 1min

    main sets
    6x50 kick on 1min
    3x(1x50 at 400 Pace on 1min, 1x50 easy,
    2x50 at 400 Pace on 1min, 1x50 easy,
    3x50 at 400 Pace on 1min, 1x50 easy
    200 easy)
    3x200 Pull on 3mins

    warm down
    6x50 working on DPS

    I was able to hold :33 to my feet on the 50s. I wish I could say these were easy or even comfortabl but they were neither. I plan on doing this set weekly throughout the training for Budapest and will hopefully be able to get down to a tighter interval and hold pace.

    Off to NYC with work for the day tomorrow!!! I have a terrible carbon footprint.
    Categories
    Swim Workouts
  19. Back again

    by , April 27th, 2017 at 09:00 AM (After a long rest)
    Today was my back day in the weight room and like previous back days I had the wobbles and shakes at the end of the workout. It's amazing how you can go from stiff and sore, to loose and wobbly and then back to stiff and sore within a 60minute workout.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 10lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 70lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup LCM
    4x100 free with snorkel on 1:30
    8x50 catch-up on 1min
    6x50 kick on 1min
    200 easy

    i start my training plan for Budapest next week. It will start out with a few weeks like I have been doing but it amps up gradually over the summer. I am looking at entering a local meet at Ford Aquatics in June to see where I am in a few events. Ideally I would do another meet in July(maybe zones) and then worlds in August. I still need to book the train ride from London to Budapest but everything is organized. I always get excited as a goal meet comes onto the radar and despite not being in the kind of shape I would want I am in better shape than I thought I would be in right now after the elbow surgery. So on that front I can't complain too bad. Touch wood the elbow is completely pain free and gaining strength all the time.
    Categories
    Swim Workouts
  20. Catch-up

    by , April 26th, 2017 at 09:39 PM (After a long rest)
    Crazy busy week so far but I have managed to put together a tough 3 days of swimming.

    Monday

    Stretched for 30 minutes

    Pool setup LCM

    Warm up
    400 Free on 6mins
    6x50 catch-up :55

    Main Sets
    6x50 kick on 1min
    10x100 Free on 1:20 trying to hold 1:15 or faster
    100 easy
    3x200 kick with fins on 3mins
    12x50 odds free working on DPS, evens back medium on 1min

    Warm down
    200 easy

    Held 1:14-1:15s on the 10x100s and this was 3 seconds per 100 faster than last week.

    Tuesday

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    4x(200 free on 2:10, 100 Fly(1arm) on 1:30, 100 kick on 1:40)
    100 easy
    12x25 back drill odds catchup, evens 3,2,1 drill on :30
    4x(100 free on 1:05, 100 IM on 1:25, 50 back afap on 1min)
    200 easy
    10x50 free with snorkel on :33
    100 easy
    50 breast from a dive

    Warm down
    100 double arm back

    I found this workout very tough and really struggled on the 10x50s on 33s. The first round of 200,100,100 was not as bad as it sounded but I was really feeling it by the last round. This was a touch and go set. The 100,100,50 Set was not much better however I was able to get 4-5 seconds on the free and about 15 seconds on the IM and a bunch of rest on the fast 50.

    Wednesday

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    2x4x75 rotating IM on 1:10
    1000 for time
    200 easy
    12x25 Back drill on :30
    8x100 back on 1:20
    100 easy
    6x100 kick on 1:45 as 50 fly kick on a board and 50 flutter on a board

    Warm down
    200 easy

    My back was very sore today and the workout really sucked. I was not expecting the 1000 swim but Tom said he wanted a benchmark for the season. I don't plan on swimming the 800 Free at worlds because I just don't think I will be ready for it. That said I do plan on getting back to the middle and long distance events so think it makes sense to rebuild my aerobic base. 2 years ago I did a 1000 in 10:53. Today I was 11:23. Not great but I have a baseline time and suspect I will get back pretty quick. The 8x100s Back felt surprisingly smooth and I held 1:10s. I did have the tought that perhaps I should have done the 1000 as Back. The kick I held 1:27s.
    Categories
    Swim Workouts
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