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Swim Workouts

  1. Monday, November 4, 2013 9:15-10:10am

    by , November 4th, 2013 at 02:26 PM (Fast Food Makes for Fast Swimming!)

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 (:50s, desc. the last 3 :48, :47, :45)

    4 x 250 Free Pull @ 3:20 (went 2:58/2:58/2:56/2:50)
    I was originally going to do 300s, but miscounted on the first one, so adjusted.

    4 x 150 Free Pull @ 1:55 (went 1:40/1:45/1:43/1:40)

    Kick Set w/ short fins:
    • 200 SDK on back @ 3:00
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK @ :30 (went :35, dead tired legs)


    100 EZ

    3200 yards
  2. Week 58 - Monday

    by , November 4th, 2013 at 01:35 PM (After a long rest)
    Today was a recovery workout and generally I felt pretty good. I have a little twinge in my left shoulder which is not impairing anything but I did ice and went careful today. I had a very early night last night and felt refreshed when I woke this morning.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 kick on 1min

    main set
    8x200 on 3 mins. I was under orders to keep my heart rate down and to go slow.
    10x50 drill on 1 min
    10x50 free on 40

    warm down
    100 easy

    total 3900scy

    i struggled to go slow without my stroke falling apart. I comfortably held 2.15s on the 200s and worked on hand entry. The kick felt good and the drills I worked my hand entry and my turns. Apparently when I get tired I do more side turns than straight over turns so i concentrate on that. The 50s on 40 I got my heart rate up and it felt pretty good. Overall a nice easy workout with lots of focus on hand entry and turns.
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/05/2013

    by , November 4th, 2013 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:50 1:40
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    5 X 100 @ 85/90% 2:30--choice
    1 X 100 easy

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds, choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    8 X 25
    odd: blocks-sprint 25
    even: build to race finish

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Finally got a good distance workout in

    by , November 4th, 2013 at 07:31 AM (Mixing it up this year)
    Today I attempted to do another 1650 swim this time with no issues. Felt good and was on pace the whole time.

    500 free
    500 free kick w/zoomers
    1650 Free for time w/strapless paddels & bouy in 23:08
    350 free easy w/snorkle
    200 free kick w/zoomers
    8x100@1:45 free easy

    Total 4000 yards
    Swim Workouts
  5. Sunday, Nov. 3

    by , November 3rd, 2013 at 03:42 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Swam with Jim and John, another Sewickley master.

    Warm up:

    600 various
    100 scull

    Main sets:

    Jim and John did 10 x 100 free @ :140
    I did 10 x 75, done as 25 fast + 50 EZ @ 1:40
    100 EZ

    4 x 100, I did flutter kick with fins & board
    1 = cruise
    2 = break :5 @ 50, hold same time (I went too fast on this one)
    3 = break :5 @ 50 & 75, hold same time
    4 = break :5 @ each 25 (quads burning)
    100 EZ

    8 x 50 build down @ 1:00
    -- I did them burst + cruise
    100 EZ

    Jim & John did 8 x 50 build @ 1:00, concluding it was harder to build speed than maintain speed
    I did 5 x (3 x 50) w/fins @ 1:00
    1 = 100 pace
    2-3 = EZ
    -- 2 fly (24 high-25), 1 breast (29), 2 free (24 high-25)
    100 EZ

    Total: 3600


    I felt a lot better today than yesterday, thankfully. I could have used some more warm up, but got in some quality work. And it was nice to have some company for a workout.
    Swim Workouts
  6. Saturday, Nov. 2

    by , November 2nd, 2013 at 05:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    -- 4 from push, 4 from blocks
    100 EZ

    4 x through, 1 each stroke
    1 x 50 @ 100 pace @ 1:00
    2 x 25 fast kick @ :30
    1 x 100 EZ @ 3:00

    200 EZ

    Total: 2450


    I was dead after just one of the fast 50s @ 100 pace and knew a real workout wasn't happening today. I slogged through the set and decided to get out and try tomorrow. I think I was just weary from yesterday's drylands (the first real session in many months) and allergies. I will try again tomorrow. Hoping to meet up with Jim and Mark at the Sewickley Y.
    Swim Workouts
  7. a quick one at the Y in 86 degree water

    by , November 2nd, 2013 at 05:06 PM (Mixing it up this year)
    did fairly well today even without pushing hard.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    500 breast kick
    5x100@1:45 free w/strapless paddles & bouy held 1:25's
    500 free kick w/zoomers PUSHED IT!
    5x100@:15RI drills w/snorkel

    Total 3500 yards
    Swim Workouts
  8. Saturday, Nov. 2, 2013 11:00-12:15pm

    by , November 2nd, 2013 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    Today's swim was with my dentist, soon to be 65 year old Dr. Davis. As we were warming up, I suggested we do a birthday set for him, something at least realistic, 65x50s @ :45. He was up for it, though he used short fins like he usually does on his long mainly repetitive sets (i.e 30x100s, 40x75s, etc).


    600 Free

    Birthday Main Set:

    65 x 50 Free @ :45
    I started out holding :35s, and slowly bounced around up to about :39/:40 for a bit in the middle. The last 15 though, I came back down to :35 and under (when we were circle swimming).
    We swam side by side, until around #50, when a younger girl (about 25) came up to ask if we could all circle swim. The pool was pretty crowded at this point, and I could tell by looking at her that she'd have no problem keeping our pace on the set. During a quick :05 break between 50, I explained what we were doing, and she had no problem with that. Found out later she was a former swimmer at UCLA and then Univ of Washington...who was over in Wenatchee visiting her family and came in for a swim.
    It was a good swim, and the motivation of not getting beat by a 65 year old kept me going. Almost the same motivation we men get at meets when racing against a woman.

    150 EZ and out

    4000 Yards

    Two more weeks till my next meet in Moscow, Idaho. I'm also working straight through for the next two weeks without a day off (maybe). The meet is a Trifecta Challenge meet, trying to get people to swim the 50, 100, and 200 of any stroke, and then be rewarded with some unknown thing after the meet. There's also the butterfly + Brute Squad challenge being offered, and that's what I signed up for. So I'll be swimming:
    1650 Free, 400 IM, 100 Fly, 200 Fly, 50 Fly in that order. I'm sure I'll be swimming a couple relays as well. At least I got my wife convinced to come along with the kids to this meet, so I can have a designated driver for the way home.
  9. Friday, Nov. 1

    by , November 1st, 2013 at 03:36 PM (The FAF AFAP Digest)

    RC/Scap, 15 min (did this last night too)
    long arm crunches, 2 x 50
    flutter kicks on back on bosu, 3 x 50
    captains's chair leg raises, 2 x 15
    low row negatives, 75/90 x 3 x 8
    good mornings, 45 x 3 x 8
    free motion lifts, 50 x 3 x 8
    fast leg press jumps, 90 x 3 x 8 (weird machine, you're basically laying on your back)
    kettleball swings, 25 x 1 x 15
    med ball slams, 30 (forward, twisting, reverse)
    box jumps, 10


    easy continuous 1000 yards


    Tried not to overdo at the gym, but tweaked my left hamstring a tad.

    Got my Swimmer mag today. I wrote an op/ed piece for Both Sides of the Lane Line. Little did I know that the opposing piece was written by my PV buddies Mollie Grover and Jeff Strahota!

    Got a pair of Speedo's new laser elite goggles to product test. They look pretty cool, smaller than those largish goggles that Phelps/Lochte were sporting at the Olympics.

    One other things I thought was interesting about the Jimby-Rushall conversation is Rushall thought that there was a decided advantage for a masters athlete who had never been out of the sport or taken little time off. As an example, he noted that Jenny Whitely of Aussie is beating Shane Gould (who took 17 years off). I have always felt that was a huge factor for me, having taken 24 years off from the pool. There is no way I could develop the aerobic base of say Karlyn Pipes or Laura Val, both of whom took little time off. That's one reason I focused on sprinting. I guess one good thing that came from time off was being open minded enough to learn a new stroke -- dolphin kick -- and try different training methods.

    Happy weekend everyone!

    Updated November 1st, 2013 at 04:24 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/04/2013

    by , November 1st, 2013 at 11:22 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right

    1 X 300 kick + 100 swim

    4 X 50 descend to fast 1:15
    4 X 25 sprint :45 #4 on 1:45
    Two rounds, choice.

    1 X 100 easy
    1 x 50 blocks @ 100%
    Four rounds

    6 X 100 2:20
    odd: cruise
    even: 85/90%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  11. Week 57 - Friday

    by , November 1st, 2013 at 09:53 AM (After a long rest)
    Last night I skipped weights and went trick or treating with my 10 year old daughter. My son who is soon to be 13 dressed up and went over to a friends house to play video games(I dont quite understand the logic, but hey, he was was happy). I hung back while my daughter and three of her neighbourhood friends got inordinate amounts of candy. They started with little buckets but ended up with pillow cases filled with treats. My wife took over around 7.30 so that I could get to bed at my normal 8pm time(I am now going to bed earlier than both my kids).

    I was really happy with my workout today. We still did some long yardage but we did a very nice set that combined speed and endurance, and I got faster as the set went along which was a great feeling.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    4x(2x100 on 2min AFAP, 200 kick on 3.20, 2x50 on 30, 100 easy on 1.40)

    Warm down
    3x500 swum (#1 with snorkel, #2 pull with paddles, #3 alternating back free by 50) with 30 seconds rest between 500's

    Total 4600 scy

    The first 2x100's felt pretty bad, but after that I felt better and better as the set went along. I went 57's on the first 2x100's, then went 56's on round 2, 55's on round 3, and 54,53 on the last set. The 50's I was holding 28's throughout. The 200's kick I worked hard and held 3mins. I last round if this set I was flying and one of the guys in the next land started a set when I had 50 to go and I chased him down which also felt great and was the reason for me going as quick as I did.

    I get to sleep in tomorrow morning(after discussion with my coach who initally wanted me to show up at practice, but thought about it and said show up at noon for warm up for the meet. I swim the 50 free, 100 back, 200 free and 500 free tomorrow. I am hoping for a quick 200 and 500 but at the end of the day just getting A cuts to allow me to swim with the fast kids is the goal for each swim this weekend.
    Swim Workouts
  12. Had to back off a bit

    by , November 1st, 2013 at 09:07 AM (Mixing it up this year)
    Sometimes I push myself too hard but at least I know when to stop and then start back again.

    500 free
    500 free kick w/zoomers
    1100 free w/paddles & bouy time at the 1000 mark was 14 minutes had to stop due to setting heart rate alittle high
    500 free kick w/zoomers
    7x100@1:40 free w/strapless paddles maintain 6 beat kick
    200 free w/snorkle as 25 drill/25 swim

    Total 3500 yards
    Swim Workouts
  13. Thursday, Oct. 31

    by , October 31st, 2013 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y with Jim

    500 various
    2 x 200 @ 3:30, I did backstroke kick
    4 x 100 @ 1:40, I did slide a fast 25 all kick
    8 x 50 DPS free @ 50
    16 x 25 @ :30
    odds = fast breast
    evens = EZ
    8 x 25 burst + cruise on Jimby interval
    -- he was doing 250 easy free with restricted breathing. when he hit the wall, I went.
    50 EZ

    Total: 2350


    Just a short workout today. I was tired from all the Rushall type sets of yesterday. Jim and I agreed that the masters recovery mode from USD is different. We also spent a lot of time chatting with our resident Hungarian Olympian and masters WR holder. He is a HIT/Rushall devotee. The bursts I was doing at the end were close to the 1:1 work to rest ratio that Rushall prescribes, but I didn't feel like I could do more than 4 in a row. Something to work on perhaps using his fail/skip method.

    My lower left shoulder is really bugging me. I know it's a sign of a weak scapula. I really need to get back to the gym or at least do my RC/scap exercises more regularly.

    15 swimmer stereotypes: Hmm, the only one that might fit me is the Flipper.

    Updated October 31st, 2013 at 06:27 PM by The Fortress

    Swim Workouts
  14. Thursday, October 31, 2013 9:00-9:45am

    by , October 31st, 2013 at 02:08 PM (Fast Food Makes for Fast Swimming!)
    I think I need to take a day off. Wait, I've been off work the past two days, but it doesn't seem to help. Maybe my diet needs to change a little more healthy or something. I may be dehydrated a little too...maybe less soda and more water/juice/Gatorade? Nah....that's not fun. But I'll think about it.

    I just felt like blah today, and did a little...

    500 Free

    Kick Set w/ short fins:

    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :33)

    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 made them all

    100 EZ

    4 x 25 Fly Fast @ :40

    100 EZ

    1800 Yards
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/01/2013

    by , October 31st, 2013 at 11:54 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:40
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two Rounds.

    1 X 75 build 1:20
    1 X 50 @ 100% 1:10
    2 X 100 cruise 2:00
    Four times through, choice.

    8 X 25
    odd: blocks-sprint 25
    even: build to race finish

    1 X 500 swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Workout 10/31/13: morning

    by , October 31st, 2013 at 10:15 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/ 4 x 50 b/c on :60

    2 x
    - 4 x 125 on 1:50 (25 K, 75 swim, 25 Pull) with snorkel
    - 100 drill

    2 x
    - 4 x 50 Quarters Strong Fr on :45
    - 100 bk
    (Solo/Rec/2600 yds/50 min)
    Swim Workouts
  17. Week 57 - Thursday

    by , October 31st, 2013 at 08:22 AM (After a long rest)
    This has been a strange week sleep wise. I almost overslept this morning by hitting snooze on my alarm" I don't recall doing it but it put me back 10 mins right out of the gate. I then had a slight delay due to rain and slick roads so arrived a little later than normal. When I finally got on deck I was also in slow motion mode and struggled to get going during the warmup. I finally got going on the main set and overall felt much better than yesterday. One more really long workout tomorrow and we will be through this cycle. I don't know what the plan is for Saturday in terms of working out before the meet and I would not be surprised if I was asked to practice ahead of the meet.

    Todays workout was long.

    Warm up
    8X100 with snorkel on 1.20

    Main set
    3x1000 on 11.30 descend 1-3 pull with paddles
    12x100 swim with fins on 1.02.5

    Warm down
    300 easy

    Total 5300scy

    the warmup Felt tough but I gradually descended as I warmed up from 1.15 to 1.07. The first 1000 continued to feel tough and I touched in 11.05. I was worried that the remaining 2x1000s were going to suck, but on the second one I finally started to feel ok and by the end of the last one felt pretty good. On number 2 I went 10.50 and the last one I went 10.40. These we quicker than I went on a similar set before nationals and I was pleased with these especially given how I felt at the beginning. The 100s with fins was interesting and I held 1min throughout.

    Updated October 31st, 2013 at 08:45 AM by StewartACarroll

    Swim Workouts
  18. Right shoulder still a pain but we muddle thru as usual

    by , October 31st, 2013 at 07:29 AM (Mixing it up this year)
    I need to be more diligent on my trigger point therapy with my right shoulder. Today was a good day over all but I could feel both my lower back and right shoulder. Getting old stinks!

    500 free
    500 free kick w/zoomers
    250 torque drill w/paddles & snorkle really focus on getting a good pull
    250 fly scull drill w/monofin loosen up my back here
    10x50@1:00 fly w/monofin I love how the fin keeps my closer to the water
    3x200@3:00 free w/paddles & bouy went 2:51, 2:48, 2:41
    200 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  19. Workout 10/30/13: noon and evening

    by , October 30th, 2013 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    Morning: 200 FR/200 IM drill/4 x 50 b/c on :60

    Kick swim pull with snorkel (board/AP/buoy middle 100 hard)
    050 100 200
    100 150 300
    050 100 200

    6 x 100 on 1:30
    - odds = IM, evens = FR

    100 Loosen and out
    (Solo/Rec/2550 yds/45 min)
    A wanted to swim for a longer period of time, but needed to get out early to bring Emma for her driver's license test (she passed ). We went to Chilli's to celebrate (if it's good enough for Michael Scott, it surely is for Michael Scott Leake). With a full stomach, I went in for a duoble:

    100 FR/200 Bk drill/100 IM drill/100 drill

    3 x
    - 4 x 75 on 1:00
    - 50 ick on 1:15
    - 50 AFAP on :45 (:29, :27, :28)
    - 100 float on 2:30

    150 loosen and out
    (Solo/Rec/2150 yds/40 min)
    Good main set, despite some stomach stitches.
    Got home and carved a #pumpkinswimmer:

    Swim Workouts
  20. Wednesday, October 30, 2013 9:00-9:50am & 12:15-1:00pm

    by , October 30th, 2013 at 05:15 PM (Fast Food Makes for Fast Swimming!)
    Kind of a double, or an extended workout, or a 2 hour "masters minute", or whatever you want to call it. Two completely different types of workouts though, which was good. I really enjoyed the 2nd one, and it's something I need to do more of when I can too.

    My house lost power very early this morning, so I was up and about making sure the kids were warm, got McD's breakfast for everyone so they could have a hot meal as well. We have electric heat in this old house, so it was getting kinda cold. The school is just down the road from us, so I went to check if they had school going, and they had partial power, so the principal said they were going to do what they could, but he said bring the kids down so they can be warm. I then took my youngest over to my parents house for some heat, and so she could visit them. I left my mother-in-law at home. She didn't want to leave. OK, fine with me...let her freeze.

    9:00 workout (kinda blah feeling thru this):

    500 Free
    200 Kick w/ board
    400 IM Drill

    8 x 50 Kick w/ board @ 1:00 (:55s)

    5 x 100 Free Pull @ 1:20
    6 x 75 Free Pull @ 1:00
    7 x 50 Free Pull @ :40
    8 x 25 Free Pull @ :20

    100 EZ and out
    3100 Yards

    It was good for the aerobic part, but that's all I've really been doing lately, so I decided to go back later during the lunchtime swim. My power had been restored at this point, so my mother-in-law wasn't a popsicle anymore.

    12:15pm workout:

    Since I was still pretty much warmed up, I just did a quick warmup, and got right to it. My YMCA swim buddy Jeff was there, so he and I did this together, though Jeff wasn't really liking it the same as me.

    200 Free

    5 x 100 SDK w/ short fins @ 1:30 (went 1:15s)

    Main Set:

    5 x 100 Free Best Avg. @ 3:00
    went 1:01, 1:00, 1:00, 1:00, 1:01

    I was surprised by the first one, because I just haven't been this fast in practice since I was swimming with Velocity last year. By the 4th one, I began to die around the 75, but managed to keep the legs moving to finish strong. The 5th one...OWWWWwwww.
    Jeff managed to go a 1:14 on the first one, which he said is his best 100 time, and after that went downhill quickly, but he at least did the whole set with me.

    I did one final 50, giving Jeff a :10 lead, and tried to run him down. Couldn't quite catch him though. He did a :33, and I was :27.

    Finished off with a lot of talking, and did a cooldown 50 of superslow perfect stroke swimming that took 2 minutes to complete.

    1300 Yards

    Total for the Day - 4400 Yards (still not a complete Tom Patterson workout)