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Swim Workouts

  1. Workout 09/27/14: morning

    by , September 27th, 2014 at 12:50 PM (Maple Syrup with a Side of Chlorine)
    Another few busy days at work, and I was able to go for my regular two mile jog on Thursday night, although I did not feel great during the run. Grind it out ...

    This morning I met a buddy for breakfast then went to Masters practice.

    200 swim/200 kick/200 pull
    4 x 50 (25 drill, 25 swim)

    4 x 100 FR build on 2:15 (I did an extra 50 back after each)
    100 easy kick
    12 x 25 on :35 burst and cruise, kick #5+12, some extra rest in there as well
    100 Pull
    4 x 100 neg split on 2:15
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)
    ---------------------------------------

    Greg, Kevin, Rebecca, and Kevin2 were there today. Good workout with some speed play. Off to the pumpkin patch with the family then some driving around as the Fall Foliage is due to be near peak this weekend in southern Vermont. One of the reasons I enjoy the fall season. I'll post some pics later ...
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    Swim Workouts
  2. Week 104 - Friday

    by , September 26th, 2014 at 09:19 AM (After a long rest)
    I had a good nights sleep and woke about 30 minutes before the alarm was due to go off at 4:10 east coast. Despite the early start I was excited to head to the pool this morning. Coach Jen had told me on wednesday that I would like Fridays workout since it was free and as it turned out it was a lot of fun. Alexandria does a mix of strokes over the course of the week and they are great workouts but less intense generally than I am used to in Rockwall. Today came close to a Tom intensity workout but probably was lower on overall yardage and length of the main set. I had fun in a sick way today!

    Warm up
    500 free with snorkel
    50 kick
    200 free with snorkel
    50 pull
    100 free with snorkel
    50 drill
    50 free with snorkel
    100 easy

    Main sets
    3x(5x50 with snorkel and cardio cap on 40, 3x50 with snorkel on :35, 2x50 free on :30, 8x25 kick on :30 swum as odds easy, evens fast)

    Warm down
    300 easy(swum as 3xswim, kick, drill, swim by 25)

    Total 3600scy

    I was holding 30s on the 50s on :40 and 50s on :35 and then went 27,29 on round1, 27,28 on round 2, 27,27 on round 3. I felt good! I can still feel my groin strain on the inside of my right leg but its nothing like wednesday and seemed better again today than yesterday. Once again I iced after practice and took some ibuprofen; last night I elevated and heated the leg with a heating pad.
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    Swim Workouts
  3. Week 104 - Thursday

    by , September 25th, 2014 at 01:22 PM (After a long rest)
    I bought a heating pad last night to wrap around my upper thigh before I went to bed last night. This combined with some ibuprofen helped enormously and this morning when I wok up I had no pain or discomfort. When I walk or swim I can still feel the pull but its definitely not a bad injury and its much better today. I swam this morning and was able to do fly, back and free with no problem at all; I avoided breast completely.

    Todays workout was written as a mix of kick and IM work, which I did except the breast, in most cases replacing back for breast.

    Warm up
    500 swum as 75 free, 25 back
    200 IM drill
    100 kick
    100 free

    Main Sets
    4x(4x50 Stroke on :50, 200 kick on 3:30) stroke is IM order by round and descend 1-4
    200 easy
    4x(100 IM on 1:30, 50 free on :50)

    Warm down
    200 easy

    Total 3500scy

    I went pretty easy this morning but was descending from 35-30 on the fly, back and free 50's, and was holding just under 3mins on the 200 kick. On the last part of the main set I sped up a little and was holding 1:04-1:05s on the 100 IM(with back instead of breast) and had no discomfort and felt pretty good. The free I cruised holding 29-30s. I have one more swim with Alexandria tomorrow and will go easy again. I am glad I listened to my body yesterday and did not do anything crazy like trying to swim through the pain(which I have done in the past).
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    Swim Workouts
  4. Tues-Wed, Sept 23-24

    by , September 25th, 2014 at 10:58 AM (The FAF AFAP Digest)

    Tuesday: Drylands


    Was in the gym for an hour. Did some more light upper body work. When I do the tummy press test for sub scap tears, it doesn't hurt quite a much. So I assume it's healing some.


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    8 x 25 burst kick + cruise @ 1:00
    150 EZ

    20 x 25 backstroke w/fins @ 100 pace @ :45
    --12s
    -- 10 kicks, 3 strokes
    200 EZ

    2 x 25 breast @ 100 pace
    -- just didn't have it so stopped
    50 EZ

    8 x 100 backstroke kick, cruise, with fins @ 1:40
    - cruised 1:07-1:12s
    100 EZ

    Total: 2950


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


    I've been sleeping like crap the last ten days, usually up to 2:00 am. Have't had a bad spell like this in a long time. Now I know how Stewart feels! It started to really affect me today in the pool. So I just backed off. Today, I'm off to AZ. I expect to only get one swim in while I'm there, but I'm due for some recovery.
  5. Easy Day

    by , September 25th, 2014 at 08:07 AM (Mixing it up this year)
    Just an easy drill day. Tomorrow swimming in with the fast masters.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle
    8x25@:45 free as 12.5 kick/12.5 swim
    8x25@:45 free catch drill w/snorkle
    4x25@:45 fly catch drill w/snorkle
    500 free kick w/zoomers moderate pace

    Total 2500 yards
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-09/25/2013

    by , September 24th, 2014 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    I'll be away for a few days so no posts until next week, probably Tuesday workout.

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

    1 X 200 kick 4:30
    5 X 100 kick 2:15

    1 x 100 moderate 2:00
    4 x 25 sprint :40
    Five rounds, choice.

    6 X 150 2:15
    4 X 100 1:40
    Pull
    150's: last 50 fast
    100's: descend 1-4--start with #1 fast and get faster.

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  7. Week 104 - Wednesday

    by , September 24th, 2014 at 09:24 AM (After a long rest)
    I swam again this morning with the Alexandria Masters team, but unfortunately pulled a muscle in my groin doing breaststroke and had to go really easy due to the pain associated with swimming. I almost got out but decided that free, fly and back did not put any extra stress on the muscle, however no matter what I did I still had some discomfort. The workout today was breaststroke oriented and I felt good right up until I tweaked the muscle. This getting old business sucks! I guess I will have to go easy for a week or so until this injury goes away. In the back of my mind I wish I had started yoga a year ago because I feel like its working some of these little muscles I have tweaked recently. I guess if I were pessemistic(which I am not) I would say that I never had these injuries until I did yoga.

    Warm up
    700 free with snorkel

    Main sets
    6x50 breast kick with pull bouy on back on 1 min
    200 easy free
    4x100 breast on 2 mins
    200 breast fast
    8x25 breast with fly kick
    2x50 breast rest 10 seconds
    2x100 breast rest 10 seconds
    2x200 breast rest 10 seconds
    2x100 breast rest 10 seconds
    2x50 breast rest 10 seconds (I did fly on all of these)

    Warm down
    300 easy free

    Total 3000scy

    I ended up doing a mish mash of things after the 200 breast fast due to the muscle tweak at 150 on this swim. I mainly did fly which seemed to still hurt but I did not feel like I was damaging the muscle. I stopped on the way back to the hotel and picked up ice. I could not believe that a bag of ice was $3.99!! After putting it on the muscle I was glad despite the cost that I did it. Fingers crossed the pain will subside and I can swim the rest of the week(even if its easy swimming).
    Categories
    Swim Workouts
  8. Holding the lane

    by , September 24th, 2014 at 07:24 AM (Mixing it up this year)
    Walt gave me one of his lanes and of course the kids wanted to take it but they didn't. He verified the pook had him paying for 4 lanes and that is what he got.

    Normally my lane would be tnext to the fast lane because I usually swam on a 1:30 interval, too fast for everyone else but to slow to join the 1:20 group. Always the odd swimmmer out.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy
    2x200@:30RI fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick
    4x25@:30 free burst & cruise
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  9. Workout 09/23/14: evening

    by , September 23rd, 2014 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    Things with the new exchange student are going well. I had a good run on Sunday, about 2.75 miles with a few very large hills. Longest training run this year. Busy days at work, but after 8pm on Thursday I have staycation for ten days, so one last blitz to get some odds and ends taken care of at home. Tonight with Masters:

    3 x (I did 4):
    - 150 swim
    - 50 kick
    - 50 pull

    JBS's Sweedish 1:01 set
    - Start at :10, swim 50 yards, must finish before :60
    - next one leaves on :11, then :12, etc (there is the 1:01). Miss :60, rest one, then do 25's
    - I did kick for first 3, strokes until the one leaving on :22, and failed on the one leaving :30 (not bad based on my current level of fitness), then 50 easy [21 total x 50 = 1050 yds]

    100 recovery kick

    8 x 25 on :40
    - odd = eazy choice, evens = FAST

    150 loosen and out
    (Master/Rec/2400 yds/65 min)
    -------------------------------------

    Felt good in the water, but stiff. I notice that since I have been running more, my calves are stiff, although they don't cramp with kicking. I'll have to work on flexibility there.
    Categories
    Swim Workouts
  10. Week 104 - Tuesday

    by , September 23rd, 2014 at 08:03 PM (After a long rest)
    I was on a 6am flight from DFW to Washington DC and as such had to leave the house at 4am so did not get a chance to swim yesterday. Today I swam with the Alexandria Masters. The last time I was here I swam outdoors and I had forgotten how warm the water is at the Lee Rec center. I also recall that Mount Vernon where I will swim tomorrow is even warmer so tomorrow will be even more fun than today. I had an awful nights sleep and was sluggish today. Mix in the hot water and I did not have a great pool day today but as always when I visit Alexandria the team and coaches always makeup for it. I saw old friends and had a good morning despite my personal challenges today.

    Warm up
    400 swim with snorkel
    200 kick
    100 drill

    Main sets
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy
    6x(100 kick on 2mins, 25 fast stroke IM order no free on :30)
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy
    4x(25 on :30, 50 on :50, 75 on 1:15, 100 on 1:40)
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy

    Warm down
    200 easy

    Total 3550scy

    I worked the kick set and was holding 1:25s on the 100s kick. On the 300 free I worked the first and second 100s and the really worked the kick. On the 25,50,75,100 I worked the 50s holding 27-28s and the 100s and held 57-58s also working on negative splitting the 100.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout-09/24/2013

    by , September 23rd, 2014 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 free 1:00
    #3-6-9-12 are fast

    4 X 150 kick 3:15

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds.
    100's-75's-50's: descend 1-4 to fast
    Choice

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  12. Fly day today

    by , September 23rd, 2014 at 12:52 PM (Mixing it up this year)
    Just an easy day of fly drill and such.

    500 free
    500 free kick w/zoomers
    4x50@:10RI fly scull drill w/zoomers
    4x50@:10RI torque drill w/paddles & bouy
    8x25@:45 shooters w/zoomers
    200 fly kick w/zoomers
    4x50@1:00 fly w/zoomers holding 50's
    5x100@1:45 free holding 1:29's
    200 free EZ

    total 2700 yards
    Categories
    Swim Workouts
  13. Monday, Sept 22

    by , September 22nd, 2014 at 04:11 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    10 x 25 back w/fins @ 100 pace @ :40
    -- 12 lows
    -- 10 kicks and 4 strokes, so not too much arm use
    200 EZ

    10 x 25 flutter kick @ 100 pace @ :45
    -- 17s
    200 EZ

    16 x 50
    odds = swim or kick @ 100 pace @ 1:00
    evens = EZ @ 2:00

    dolphin or flutter kick w/board = 25s
    back kick = 24s
    breast = 28s

    200 EZ

    Total: 3650


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

    Just another day at the office ... with perhaps a tiny bit more swimming. I've been dragging a bit lately due to not sleeping the greatest the last week. Might be due for a few days of recovery as well. I head to AZ for my stepfather's memorial service on Thursday. So I'll probably have two days off just to travel back and forth. My next PRP jab is Sept 30.
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    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-09/23/2013

    by , September 22nd, 2014 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 x 50 swim --

    4 x 250 IM 4:30
    Round 1:100 fly, 2:100 back, 3:100 breast, 4:100 free

    4 x 50 descend 1:00
    1 x 200 3:00
    Four rounds.
    Descend 200's 1-4, by round.

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  15. Good Meet and a great workout

    by , September 22nd, 2014 at 07:27 AM (Mixing it up this year)
    I scratched the 1650 this weekend, the water was too warm and the rain made it miserable. I knew that it was just going to get worse so... That allowed me to focus on the 200 fly where I beat times I haven't done in 5 years same with my 100 fly on sunday. Very good meet overall.

    500 free
    500 free kick w/zoomers

    3 times thru
    5x100 free w/paddles & bouy
    Round 1@1:35 went 1:20, 1:20, 1:19, 1:19, 1:19
    Round 2@1:30 went 1:17, 1:16, 1:16, 1:17, 1:17
    Round 3@1:25 went 1:16, 1:16, 1:16, 1:17, 1:16
    200 free kick w/zoomers

    200 free EZ

    Total 3300 yards
    Categories
    Swim Workouts
  16. Fri-Sat, Sept 19-20

    by , September 20th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Friday Drylands:


    RC/scap/bicep ex
    cable twist w/yoga ball, 25 x 3 x 15 each side
    DB row, 15 x 3 x 15 each side
    leg extensions, 135 x 4 x 8
    good mornings, 85 x 4 x 6
    kneeling ab cruch, 130 x 3 x 15
    seated row, 60 x 4 x 8
    back squat, 70 x 4 x 5
    saxon side bends, 12 x 3 x 15

    -- I felt up to doing some very light upper body weights.


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



    Saturday: Swim/SCY/Solo @ Pitt

    Warm up


    500 various
    4 x 50 single arm fly w/fins
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 burst SDK to 15 m + cruise @ 1:00-
    150 EZ

    10 x 25 SFK @ 100 pace to 15m + cruise @ :45
    150 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast = 26
    dolphin kick w/board = 23 high
    flutter kick w/board = 23 high
    breast = 26 high
    flutter kick w/board = 24 flat

    100 EZ

    5 x 100 cruise backstroke kick w/fins @ 1:45
    50 EZ

    Total: 3400


    I did one of my favorite HIT sets today. Hadn't done it in a long time. And I've never broken 24 in a 50 kick, so was happy with that! Now time for a nice evening.
  17. Week 103 - Saturday

    by , September 20th, 2014 at 05:09 PM (After a long rest)
    I fell asleep pretty early last night despite it being my daughters birthday. This weeks work stress finally caught up and I was out cold by 8pm. I woke feeling pretty good this morning. After my massage on Tuesday I felt good but have been stiff the last couple of days and woke feeling this way this morning. The stiffness did not really ease until today's main set when I finally felt ok for a while. As it turned out I actually had my best practice today in quite sometime.

    Warm up
    800 reverse IM twitch
    100 easy while waiting for everyone else.

    Main sets
    6x(25 stroke fast on :40, 50 fast free on 1min, 100 IM on 1:30)
    8x100 with find on 1:20 descend 1-4 and 5-8
    100 easy
    4x50 on :35
    4x50 back on 1min
    4x50 on :35

    warm down
    100 easy

    total 3550scy

    on the first main set I did the 25s in IM order with no free and went 14,15,17,14,14,17. The 50s free I held 200 pace and was 26 and 27s and the IMs I started out at 1:09 and dropped to 1:04 on the last two. This is the fastest IMs I recall doing in practice and despite not feeling great I was definitely fast. The kick I descended and went 1:05,1:04,1:02,1:00,1:08,1:04,1:02,1:00. The 50s I held 29s on the free and 33s on the back. On the last 50 free I was able to go a :27. I then jumped out of the pool and timed in my daughters inter squad meet. Long morning!!
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-09/22/2013

    by , September 19th, 2014 at 01:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    2 X (4 X 150 2:45
    #1: 100 fly/50 free
    #2: 100 back/50 free
    #3: 100 breast/50 free
    #4: 150 free

    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    Two rounds, pull
    Negative split the 300 and 200.
    Swim the 100 fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  19. FAST FRIDAY Sep 19th 2014 SCY

    by , September 19th, 2014 at 11:00 AM (Ande's Swimming Blog)
    FAST FRIDAY Sep 19th 2014 SCY

    Whitney Coached
    6:00 to 7:30 dove in at 6:08
    swam with Mike beside Alleycat & Hard Korey
    main pool

    Warm up
    swim for 18 min (i did around 10 min so probably went 600)

    Main Set

    3 rounds of
    10 x 100 best average (try to hold the same pace for all 30 )
    Round 1 on 2:00
    Round 2 on 1:55
    Round 3 on 1:50
    100 easy on 3:00 after each round
    Lead my lane held 1:03's to 1:05's

    Next Meets:

    not sure yet
    maybe woodlands SCM or Long Beach

    Updated September 29th, 2014 at 12:28 PM by ande

    Categories
    Swim Workouts
  20. Week 103 - Friday

    by , September 19th, 2014 at 08:29 AM (After a long rest)
    It is my daughters 11th birthday today so I headed to the pool early and got out early so I could pick her up the iced white chocolate moca she asked for from Starbucks.

    I felt pretty crappy in the water today. I also had a bit of a mixup on the main set. I read Toms email with today's workout in it last night as 3 rounds including 500 of race based 25s. As I was doing the first round everyone started arriving and Tom asked me how I was doing at which time I discovered I was not supposed to have included this in the 3 rounds. I continued with the other parts and then did the 20x25s.

    Warm up
    400 with snorkel
    6x50 catchup on :45

    main sets
    should have been
    3x(4x50 overkick on :45, 2x150 IMs no free on 2:30)
    instead i did
    4x50 overkick on :45, 2x150 IMs no free on 2:30
    20x25 free on :30 at 200 race pace(13s)
    2x(4x50 overkick on :45, 2x150 IMs no free on 2:30)
    20x25 free on :30 at 200 race pace(13s)

    warm down
    100 easy

    total 3300scy

    i found the overkick and aims really hard today. I was able to hold the 13s on the 25s pretty comfortably. I need to look at the USRPT docs again because I am pretty sure I can make the 30 he professes with approx 15 seconds rest. I guess if I dropped the time to 12 highs it would be much harder but I am not sure if this would simulate my 200 pace. 50s at 200 pace would be very difficult and perhaps the the point and perhaps the 25s are less affective for 200s than 50s.
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    Swim Workouts