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Swim Workouts

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/10/13

    by , December 9th, 2013 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    1 X200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Sets 1&3: IM on 2:00
    Sets 2&4: Free on 1:45
    Descend each set 1-4

    1 X 200 3:20
    4 X 50 descend to fast 1:00
    Three rounds, pull or swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Week 63 - Monday

    by , December 9th, 2013 at 01:30 PM (After a long rest)
    I was originally heading to LA tonight with work but at 3am American Airlines phoned my house to inform me my flight was cancelled and I had been rebooked on an alternate route via Boston. Needless to say I am not flying to LA from Dallas via Boston and will postpone the trip. Anyhow, with the early call I was up early and was excited to be heading to practice. Today's workout was really tough but again I saw improvement in our 10x300 test set which is very rewarding.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x300 pull with paddles on 3.30
    10x200 pull with paddles on 2.20
    10x100 pull with paddles on 1.10

    warm down
    100 very easy

    Total 6800scy

    i may have done this much pulling in college( maybe) but I have defiantly not done this much in one practice with masters. This was a lot of pulling and I felt very tired at the end. Luckily my lats and tris are not too stiff as I write this but will no doubt feel this set tomorrow.

    I worked the 300s and I went 3.05,3.03,3.01,3.01,3.01,3.00,3.01,3.03,3.03,3.03. The 200s I eased up a little and tried stretching out focusing on DPS and held 2.05s. The 100s I picked back up again and held 1.01s until the last one where I went 59. We swum several longer workouts last week but this was done in about 1hr and 20 mins with only 30 seconds between sets to rehydrate and this made it even tougher.

    Updated December 9th, 2013 at 01:37 PM by StewartACarroll

    Swim Workouts
  3. 82.7 degrees today just a tad warm but workable

    by , December 9th, 2013 at 07:27 AM (Mixing it up this year)
    On the warmer side today but atleast I got my own lane! Here is another one of Leslies workouts for today. I did have to cut out some of the rest since I only have a limited time to get it done.

    500 Free
    500 Free kick w/zoomers
    4x50@1:00 burst & cruise
    50 EZ
    4x50@1:00 burst & cruise fast hands drill
    50 EZ
    4x50@1:00 burst & cruise
    50 EZ
    3x(25 AFAP kick + 75 EZ kick)@3:00 on the AFAP free kicks went 25, 25, 24
    50 EZ
    3x(25 AFAP + 75 EZ)@3:00 on the AFAP #1&3fly went 19&18 #2 free went 16
    200 free EZ w/snorkle
    200 free EZ kick w/zoomers

    Total 2800 yards
    Swim Workouts
  4. Great Meet today

    by , December 7th, 2013 at 08:16 PM (Mixing it up this year)
    My 200 Fly....Awesome 3:34.14! Haven't seen those kind of times since 2008ish. Everything else didn't matter even if they were all fairly good normal times. But after such a great swim and then an awesome relay with Sally Newell, Francine Williamson and Maria Vasquez breaking the Dixie Zone 200 Free Relay in the 240+ age group. The 400 IM was a just get it finished in under 7 minutes and I did!

    It has been a long time since I felt good about a meet.
    Swim Workouts
  5. Week 62 - Saturday

    by , December 7th, 2013 at 04:52 PM (After a long rest)
    My coach let me know that a number of the senior kids were planning on showing up and doing a non coached workout today and I was welcome to join them. I ended up doing about 3k with a mix of quality and drills. I actually felt very good.

    Warm up
    400 free with snorkel
    8x50 catchup drill on 45 focusing on my left hand entry
    5x100 kick on 1.45

    Main set
    5x200 on 3 mins descend 1-5
    10x50 drill free and back by 25 on 50
    4x50 swum 25 AFAP, 25 easy

    Warm down
    200 easy

    Total 3200scy

    On the descending 200s I felt good throughout and worked on a big descend. My times were 2.30,2.20,2.10,1.57,1.54. My hand entry seems to a problem after I breath, and I come across my body which causes me to swim slightly left to right in the lane. I feel good at low speed working on this but suspect I am a long way away from this being a habit that just happens, especially at race pace. The fast 25s I did with a turn and was holding 12s to my feet.

    After this workout I was getting psyched about the meet tomorrow but when i got home i received a text saying the meet had been cancelled. I am just really glad I did not make this my taper meet. I am very tempted to enter another meet after my taper meet in January just in case we have similar weather, and at least I can hold the taper for an extra week. Most of our senior kids are off to Junior Nationals next week so for them (luckily) missing this meet is no big deal either.

    Hopefully I can find a pool to grab a swim tomorrow. I am off to LA on Monday night and will be swimming at a few pools during my two day trip. I am looking forward to visiting the UCLA pool; when I was in college they had a great men's program, but then they shut the program down.
    Swim Workouts
  6. Workout 12/7/13: morning

    by , December 7th, 2013 at 02:08 PM (Maple Syrup with a Side of Chlorine)
    SFeeling a little stiff today, aded to practice with a plan to change that.

    200 swim/100 kick/100 pull
    8 x 25 on :45 (o = FR drill, e = stroke FAST)

    "Thorpe Test Set"
    - 16 x 50 on :50 (every 4th 50 @200 pace) (28,28,29,28 = 1:53)
    - 12 x 50 on 1:00 (every 3rd 50 @200 pace) (27,28,27,27 = 1:49)
    - 8 x 50 on 1:10 (every 2nd 50 @200 pace) (27,26,28,29 = 1:50)
    - 4 x 50 on 1:20 (every 50 @200 pace) (30,28,28,29 = 1:55)

    200 lossen (more like float) and out
    (Masters/Rec/2800 yds/70 min)

    Haven't done this little doozy in a while and thought that it would be good to share with the team. Well, GregJS was in for a treat, and he brought a treat as well - delicious pumpkin pie! After the swim we shared a bite, then he let me bring the rest home to share with the family. Now, to relax a bit this weekend ...

    Updated December 7th, 2013 at 02:17 PM by rxleakem

    Swim Workouts
  7. Workout 12/6/13: noon

    by , December 6th, 2013 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    Start of my 10-12 taper with focus meet in 8 days - opps

    200 Fr/200 IM Drill/200 BK

    3 x (50 kick into 150 Shark Swim on 3:00)
    2 x (50 BK DPS :60, 75 BK DPS into 25 BK AFAP on 2:00)
    50 ez

    2 x
    - 4 x 25 b/c (Rd 1 = FR on :40, Rd 2 = BK on :45)
    - 1 x 50 ez
    - 4 x 25 b/c on :45 IMO FAST
    - 1 x 50

    200 loosen and out
    (Solo/Rec/2550 yds/60 min)

    I signed up for the BU meet today, and am looking forward to racing next Sunday. I also put up the Christmas tree and outside decorations, so staying injury-free is the plan until the meet.

    Updated December 6th, 2013 at 10:31 PM by rxleakem

    Swim Workouts
  8. Friday,

    by , December 6th, 2013 at 06:33 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 72, pool at 80
    Partly sunny skies with humidity at 62%

    Warm up
    400 IM kick
    400 IM as 25DR/25S w/snorkel
    8x25 SDK frontside UW on 1:00 *16s-14s

    *Set 1*
    4(10x50s on 1:10, 1:00 rest)

    • 1) 25 Fly Fast - timed, open turn into 25 BK Steady, *14s-13s
    • 2) 25 BK Fast - timed, open turn into 25 BR Steady, *15s-14s
    • 3) 25 BR Fast - timed, open turn into 25 FR Steady, *18s-17s
    • 4) 25 FR Fast - timed, open turn into 25 FR Strong, *13s-12s, 50s *31-27

    Warm down
    500 FR Pull w/agility paddles-tube-buoy-snorkel

    The last three days of this week I am feeling much better than the previous four weeks. There is much less aching, better sleeping, and my stomach nausea is gone. I water fasted 12 hours last Friday, and 8 hours again this Tuesday, which seemed to help. Also I believe the MSM supplement Fort recommended is a positive contribution.

    In addition, the last four days I was feeling good enough to do 10-20 minutes of light weights, core exercises, and some assisted pull ups/bar dips. I have re-discovered that before workouts and later on at home that massaging a little muscle cream (10% menthol, 15% methyl salicylate) in specific achy places tends help reduce the amount of it.

    My time at work and sometimes at home these last three months has been dominated by a usability project I am doing for UCF (University of Central Florida), but it will be completed in another week. While I have not been able to get to any SCM meets as hoped for, I am registered for the USMS sanctioned Florida Senior Games State Championships being held here in Fort Myers in one of the two pools that I have a membership, the FMAC (8 lane 25yd facility 4-6 feet deep).

    I will swim the 100 BK, 50 Fly, 50 FR, and 200 IM events on Sunday, 12/15, in that order. They all follow one another, so my only rest will be the women's heats, and the early men's heats, depending on how many swimmers are entered those events. I can only swim Sunday, as I am committed elsewhere on Saturday.

    After this swim meet, I will attempt to rebuild my aerobic freestyle base for OW, but still with a focus on IM training and speed in each stroke. The dryland activities will be light and then building gradually after the meet, but only up to moderate levels.
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/09/13

    by , December 6th, 2013 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:10
    1 X 100 swim

    3 X 75 cruise 1:15
    1 X 75 fast 1:45
    Four rounds, choice.

    8 X 125 2:00
    75 moderate/50 fast

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  10. An easy Friday Flyer day

    by , December 6th, 2013 at 07:49 AM (Mixing it up this year)
    Pool was hot so no speed today. Did get a decent workout in hopefully I did not do too much.

    500 free
    500 free kick w/zoomers
    4x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:31, 3:27, 3:21, 3:15
    200 back kick w/zoomers
    200 free w/strapless paddles & bouy
    200 free
    200 breast kick
    400 free alt 50 drill/50 swim w/snorkle

    Total 3000 yards
    Swim Workouts
  11. Week 62 - Thursday lunch training camp workout #10

    by , December 5th, 2013 at 05:27 PM (After a long rest)
    I enjoyed my lay-in this morning and woke around 7am with just enough time to wish my kids a great day before they headed out the door for school. My wife and I had breakfast together and I headed to the pool at 10am. The original plan was weights and dry land followed by a 3k swim with the power tower machine. About half way through the power tower work my coach came over and said the school district cancelled all after school activities and as such the pool would be closing at 3.30 today and the seniors practice was cancelled. He also said that it was likely that the pool will be closed tomorrow if as the national weather center is predicting we get freezing rain. If that happens my training camp will be cut short, which sucks, but that's just the way it is and I have no control over mother nature. My coach also suggested I hop out after the power tower and grab some cliff bars and rehydrate and then hop back in for another 4k, so we at least get a decent amount of yardage and quality for the day.

    Weights was as equally tough as yesterday's workout. I tweaked something in my lower right side of my back so I eased off on the leg press. I also tried stretching between exercises. I currently have no pain and I am glad I backed off. We did our normal 3 circuits with 10,8,6 reps per circuit at 80%, max, fail.

    3x(bench press, leg press, seated row hands inside, seated or hands outside, lat pull don hands inside, lat pull downs hands outside, tricep curls, bicep curls, pull ups)

    The swim workout:

    400 free with snorkel
    12x50 on 45 breathing 3,5 by 25
    8x75 kick on 1.20
    12x25 with fins AFAP on 30
    8x100 free on 1.25 concentrating on hand entry
    10x50 power tower with 60lbs on 1min
    10x50 power tower with 90lbs on 1.15
    100 easy

    Cliff bar and water break 10mins

    8x100 kick with fins on 1.20
    3x(2x200 on 2.15, 300 on 3.45 with snorkel, 4x50 drill, back on 50)
    400 easy

    Total 7000scy

    The 75s kick I went 1 mins. The 25s with fins I held 10s and 11s and these felt pretty good. The 8x100s I concentrated on my hand entry and swam it with the snorkel. The power tower work was really tough, and doing these on a fast time made it even harder. It's weird but the 60lb swims we're harder than the 90lb swims. On round two I held 1min on the kick with fins. The 200s I held 1.05 pace throughout. The 300 I again focused on my hand entry. The 50s drill,back we're swum easy fast by 25 and despite being very tired I was pleased with my back which felt strong.

    On one hand I am hoping we don't get the freezing rain so I can finish out the camp but on the other I am really not looking forward to racing the 500 tomorrow night based on how tired I am. Thus far I am sitting at just under 50k for the week with a lot of weight and strength work. On the balance I am hoping we don't get the rain and I can reach the end of the training camp.
    Swim Workouts
  12. Thursday, Dec. 5

    by , December 5th, 2013 at 03:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    4 x 50 fly drills
    50 EZ
    6 x 25 bust + cruise @ 1:0
    150 EZ
    3 x (25 AFAP from the blocked + 125 EZ)
    -- rolling on :50: fly (11mid), free (10 high), breast (14)
    1 x 50 free w/fins, broken for :10 (19)
    200 EZ
    6 x 25 DPS free, working on breakouts
    100 EZ

    Total: 2350


    Got a deep tissue massage yesterday and felt kinda sloggy at first in the water. But my times were fast.

    Psych sheets for NE Champs are out:

    I'm seeded in the top five for every event and 1st for 50 fly and back. Now I'm having second thoughts about doing 50 breast instead of 100 back. I haven't trained at all for 100 back and will be well off my NR (where I was UW for an exceedingly long time), but easier to get the AA there than in 50 breast Otoh, my breast has been very fast lately. Decisions, decisions I should probably stick with my original plan.

    I received all my replacement swim gear today. I got a Speedo "lucky bag" in my backpack with mirrored goggles, a goggle case and a silicon cap. Sweet!

    Updated December 5th, 2013 at 03:39 PM by The Fortress

    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/06/13

    by , December 5th, 2013 at 01:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    2 X 100 1:45 1:40
    1 X 200 3:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 300 6:00 5:00
    1 X 200 4:00 3:20
    1 X 100 2:30 1:40
    Four rounds.
    Rounds 1&2 are IM(intervals left)
    Rounds 3&4 are free(intervals right)

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Wednesday 12/4/13

    Wednesday 12/4

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:15
    8x25 @ :40 V.S.
    100 EZ

    32x50 @ 1:00
    3 - FAST (push)
    1 - EZ
    - I did these as odd RDs I.M.O., even RDs R.I.M.O. (so FL, FR, BK, BR, BR, BK, FR, FL). The BK/BR was nothing special, but I was never slower than 27.5 on the FR and never slower than 28.9 on the FL.

    4x150 @ :10 rest 4 breaths max on 1st 50, 6 on 2nd 50, 8 on 3rd.

    Total: 4000

    PM swim:

    RD1 @ 2:00
    RD2 @ 1:50
    8x50 @ 1:00 25 drill/25 under H2O kick w/ fins

    100 EZ

    10x25 @ :20 FAST kick
    4x25 @ :15 rest drill
    25 @ :40 FAST under H2O kick w/ fins
    50 @ 1:00 FAST 25 under H2O kick/25 FAST swim w/ fins
    75 @ 1:20 FAST 25 under H2O kick/50 FAST swim w/ fins
    100 @ 2:00 FAST 25 under H2O kick/75 FAST swim w/ fins

    8x75 @ 1:30 kick/BK/FR by 25

    Total: 4500

    Updated December 15th, 2013 at 12:09 PM by Calvin S

    Swim Workouts
  15. Pool problems again

    by , December 5th, 2013 at 07:44 AM (Mixing it up this year)
    Today both the rec pool and lap pool were closed for 40 minutes. The chlorine levels were too high. Finally did get in a real short fast workout.

    500 free
    10x100@1:30 free w/paddles & bouy went 1:27, 1:27, 1:26, 1:25, 1:25, 1:23, 1:23, 1:22, 1:22, 1:22
    500 free kick w/zoomers
    200 free EZ w/snorkle

    Total 2200 yards in 40 minutes.
    Swim Workouts
  16. Wednesday, December 4, 2013 4:55-6:15pm

    by , December 4th, 2013 at 10:18 PM (Fast Food Makes for Fast Swimming!)
    Finally a chance to get in the water again! It's felt like I haven't been that wet lately, and I really enjoyed getting in the pool tonight, even though the first part was rough.


    400 Free
    200 Kick w/ board
    400 Free Pull

    Kick Set:
    10 x 100 SDK on back w/ short fins @ 1:30 - kept them all under 1:20s
    100 Floaty EZ Kick w/ board

    Main Set - from Tom's "Chaos Set":
    500 (225 Free, 50 Fly, 225 Free) @ 7:00 (went 6:10)
    400 (175 Free, 50 Fly, 175 Free) @ 5:40 (went 4:53)
    300 (125 Free, 50 Fly, 125 Free) @ 4:15 (went 3:35)
    200 (75 Free, 50 Fly, 75 Free) @ 2:50 (went 2:25)
    100 (25 Free, 50 Fly, 25 Free) @ 1:25 (went 1:10)

    100 EZ Kick w/ board
    100 EZ Free

    12 x 25 Fly Fast @ :40

    6 x 50 Flutter Kick w/ board @ 1:00 cruised ~:55s

    100 EZ

    4500 Yards

    Finally got in a real workout, rather that just a "warmup swim" like I've usually been doing. I really enjoyed the main set today, and it was nice to have the Fly in the middle to break up the long freestyle swims. <--That's an odd statement, most people would be the other way around I think.

    No swimming for me the rest of the week...more than likely. They have a kids USAS meet at the pool this weekend, so no lap swimming on Saturday/Sunday when I normally could make it. Plus, I'm in the middle of a upstairs bathroom remodel with my father, and in the process we'll be renovating our downstairs bathroom as well. We have to do new sewer piping and freshwater lines for the upstairs, getting things more directly in line with the downstairs bathroom waste water lines, plus fixing up some other issues that the previous homeowners left for us. Surprise!! Yeah, thanks for that!
  17. Week 62 - Wednesday afternoon training camp workout #9

    by , December 4th, 2013 at 09:19 PM (After a long rest)
    I felt horrible at lunch but refueled and had a couple of cups of dark coffee to perk me up. When I went back to the pool for the afternoon session I felt much better.

    600 swum 4x(100 back 50 back kick)
    20x50 on 50 swum 25 free 25 back
    10x100 kick on 1.40
    200 easy
    12x100 pull first 6 swum 50 free 50 back on 1.25 and last 6 free on 1.20
    5x(6x25 odds smooth evens AFAP) each round descend from 35 ending on 15s, 50 easy on 1min)
    150 double arm back

    Total 5150scy

    I held 1.30s on the kick 100s and after the best average set this morning my legs were very sore. The pull was quite easy and I held 1.10s on the free,back and 1.02s on the free. The fast 25s were fun and I held 15s on the smooth and 12s on the fast ones. The lower yardage was a nice surprise. My coach also told me he wanted me to take tomorrow morning off and sleep in. I did not complain

    Updated December 4th, 2013 at 10:07 PM by StewartACarroll

    Swim Workouts
  18. Week 62 - Wednesday lunch training camp workout #8

    by , December 4th, 2013 at 03:57 PM (After a long rest)
    We hit it very hard in the weight room at lunch and I was beat by the end.

    I did the 10,8,6 rep circuits at 80%,max,and fail. Today i increased one plate on all machines.

    3x(bench press,leg press,seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hand outside, free weight tricep curls, bicep curls, tricep pull downs, pull ups)

    15minutes straight on the Vasa trainer followed by 12 minutes(3reps) using 12.5 medicine ball, alternating over head, from chest, throw downs, and twists.

    The swim was a recovery.

    12x100 swim,drill,kick,swim on 1.30
    4x(3x50 kick on 1min, 4x25 back on 30, 2x50 finger tip drill on 45)
    300 with snorkel easy
    Total 2550scy

    I am heading home to get some food and then will head back for the next practice with the kids. Hopefully I will feel better tonight than I do right now.

    Updated December 4th, 2013 at 04:59 PM by StewartACarroll

    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/05/13

    by , December 4th, 2013 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45
    4 X 100 1:45
    2 X 200 3:20
    4 X 100 1:40

    1 X 200 kick 5:00
    1 X 100 Swim 2:00
    1 X 150 kick 3:45
    1 X 100 swim -

    1 X 100 IM 2:00
    2 X 100 free 2:00
    Four rounds. Descend IM's 1-4

    4 X 250 3:45
    Pull and descend 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 62 - Wednesday morning training camp workout #7

    by , December 4th, 2013 at 08:47 AM (After a long rest)
    I iced my shoulders for pretty long time last night and it seemed to do the trick because my shoulders felt good this morning. I woke up an hour before my alarm was set to go off and actually felt good physically and mentally. Today's workout was tough and I did great. I am glad my stiffness from yesterday morning has eased.

    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x(2x100 free on 1.05, 100 back on 1.15, 100 drill on 1.35)
    100 easy
    10x50 with paddles on 32.5
    200 easy
    8x100 kick on 2min best average
    200 easy
    8x100 IM on 1.30

    Warm down
    100 easy

    Total 4600scy

    I held 1mins on the fast 100s free and 1.10s on the back. The drill was active recovery. I felt good on the set of 50s with paddles and held 30s throughout. I got into a nice rhythm on these. The kick set was brutal but despite feeling very tired held, 1.22s through #5, #6 I went 1.23, #7 I went 1.21 and then #8 I went 1.20, so my best average was just under 1.22 which I am pretty sure is the best I have done by a long way. The IMs at the end I focused on DPS and held 1.12-1.13s.

    Due to my car issue and a conflict my wife has I will be heading to the pool at noon for the lunch workout instead of 11.30. I am off to ice the shoulders again and get some food.

    i just found this and thought I would share it.

    It's a long way out but the European swimming championships is following the same line as worlds where they are doing the masters and senior championships back to back. I learnt this in an earlier post where i noticed non Pan Am attendees at the PanAm Masters Championship; with masters you don't have to be European to participate in the European championships so it's open to non Europeans. Also how often do you get to swim an Olympic venue. With family in London I may have to start asking for permission from my wife after worlds.

    Updated December 4th, 2013 at 09:25 AM by StewartACarroll

    Swim Workouts