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Swim Workouts

  1. Week 95 - Thursday

    by , July 24th, 2014 at 12:54 PM (After a long rest)
    I had a hectic day yesterday including a two hour delay leaving Dallas on Southwest to Austin. I had meetings in San Antonio so rented a car and rushed down to San Antonio for the afternoon. My wife and daughter drove down later in the day and we met up for dinner in Austin.

    This is morning I swam with Nitro. It was a fun time swimming with and Mr Unruh and the gang at Nitro. This was a good taper workout with lots of rest and only a little bit of up tempo swimming.

    Warm up
    300 free with snorkel
    300 back
    200 kick
    100 swim

    Main sets
    2x(4x100 swum as
    #1 75 easy 25 fast
    #2 50 easy 50 fast
    #3 25 easy 75 fast
    #4 100 fast

    16x50 on 1:15
    swum as 4x(50 easy, 50 build, 50 easy, 50 fast) alternating rounds of free and back

    Warm down
    700 perfect stroke

    We treated the 100s more like build than fast and got down to 1:05 on the fast one. I swam these all with a snorkel and felt good. The 50s I was going 32-33 on the fast back and 27-28s on the fast free. It was hard seeing the clock today so I maybe off a second on some of these.
    Categories
    Swim Workouts
  2. Easy day of sorts

    by , July 24th, 2014 at 07:22 AM (Mixing it up this year)
    Did some breaststroke work today along with a few sprints. My knee held up better than expected on the breast kick. Sprinting felt really good today. Shoulders are still somewhat sore from the distance work I have been doing lately.

    500 free
    500 free kick w/zoomers
    5x100@1:40 free w/paddles & bouy held 1:32's
    300 accordian drill w/br fins & snorkle
    4x50@1:15 breast pull w/zoomers
    4x100 from block as 25 sprint/75 easy free odds free evens fly
    100 free EZ

    Total 2500 meters
    Categories
    Swim Workouts
  3. Workout 07/23/14: morning

    by , July 23rd, 2014 at 07:56 PM (Maple Syrup with a Side of Chlorine)
    I ran 2 miles last night after work, a hot and muggy 20 minutes. A quick swim this morning at the Rec, and it was packed. I did 1200yds in about 20 min. My oldest brother and family are visiting from Washington State, so I'll be spending a good bit of time with them over the next week. Big extended family reunion this Saturday.
    Not sure how much swimming I'll be getting in.
    Categories
    Swim Workouts
  4. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 03:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

    12 x 25 burst + cruise @ 1:00
    200 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


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


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 04:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout-07/25/2013

    by , July 23rd, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be away on Friday so I am going to post the workout now.

    LCM
    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 strong--85/90% 3:00
    Four rounds, choice.

    4 X 200 3:20
    4 x 150 2:30
    Pull/Last 50 is fast on all swims

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-07/24/2013

    by , July 23rd, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 x 50 kick 1:20

    10 x 100 2:15--choice
    #1&2: Easy
    #3-10: 50 fast and turn/50 easy

    1 X 300 IM 6:00
    1 X 300 Free 5:15
    1 X 200 IM 4:00
    1 x 200 Free 3:00
    1 X 100 IM 2:00
    1 x 100 Free --

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  7. Week 95 - Wednesday

    by , July 23rd, 2014 at 09:05 AM (After a long rest)
    I had to travel to Montgomery Alabama with work yesterday and it was a long day. I got to the house around 9pm and after eating and cooling off I did not get to bed until 10pm which is late for me. In fact I don't recall the last time I was still awake at 10pm. It's rare. Anyhow, I had a good nights sleep and felt much better this morning than yesterday morning. Fingers crossed I will have a good week. I am heading to Austin and San Antonio for work today and tomorrow and then to cheer my daughter and her teammates at TAGS on Friday through Sunday. I plan on swimming with Mr Unruh at Nitro but I am under strict orders from my coach on total meters to swim and the amount of intensity. Mr Unruh and I tend to enjoy racing each other and if we are not careful limbs could be floating in the pool at the end of practice; I can't wait.

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

    Main sets
    8x100 on 1:40 swum as 50 back, 50 free
    3x(200 build by 50 on 3 mins, 4x50 on 1min swum as 2x(12.5 fast, 12.5 easy))

    Warm down
    400 easy

    Total 3100LCM

    nothing really to document other than the build 200s where I descended and went 2:24,2:22,2:20. I was on average 4 seconds quicker on the second 100 than the first. I felt long and strong on these.
    Categories
    Swim Workouts
  8. Back to Back

    by , July 23rd, 2014 at 07:44 AM (Mixing it up this year)
    Focused on Backstroke today. My kick is still week but did fairly good in my pacing for the 200. My sprints felt good at the end.

    500 free
    500 free kick w/zoomers moderate speed

    5x100@1:45 free w/paddles & bouy held 1:32's
    5x100@2 back w/paddles went 1:48, 1:49, 1:48, 1:48, 1:45
    600 back kick w/zoomers alternate by 50 streamline/fashion model/arms perpendicular/partial recovery
    4x100 from dive 25 meter sprint/75 EZ free odd sprints free even sprints fly

    Total 3000 meters
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout-07/23/2013

    by , July 22nd, 2014 at 03:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: build to fast

    6 x 100 2:15
    odd: easy
    even: strong--85/90%

    10 X 50 1:15
    #3-6-9 @ 100%

    3 X 200 3:00
    5 X 100 1:30
    8 X 50 :50
    Pull. 50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  10. Week 95 - Tuesday

    by , July 22nd, 2014 at 09:34 AM (After a long rest)
    I had another good nights sleep but woke up pretty tired and achy for some reason. This feeling followed me into the pool today and I did not have my mojo today. I guess it's officially taper blues time! Fingers crossed this will all be behind me by the end of the week and I will be ready for worlds.

    Warm up
    600 free with snorkel

    Main sets
    4x(2x50 on :35, 100 kick on 2:15, 200 free on 3:15)
    8x 100 free on 1:30 swum as 25 fast, 25 easy, 25 build, 25 over kick

    Warm down
    5 x100 IM on 1:40

    Total 3500LCM

    I was holding 31-32 on the fast 50s and then going easy on the 100 kick and the 200 swim which I did with a snorkel. I just felt achy and fairly sluggish throughout today. Like I said this usually passes so fingers crossed this is the start of good things in a couple weeks. 12 days to go.
    Categories
    Swim Workouts
  11. Change of plan

    by , July 22nd, 2014 at 07:25 AM (Mixing it up this year)
    I was going to do an IM day but my back muscles were seriously tightening up while I was swimming my warmup so I changed it to a butterfly day.

    500 free
    500 free kick w/zoomers
    5x200@5 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:55, 3:49, 3:44, 3:33, 3:28
    500 free kick w/zoomers FAST
    500 free w/snorkle concentrate on pull while maintaining 6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  12. Monday, July 21

    by , July 21st, 2014 at 03:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drill
    4 x 25 breast kick
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    4 rounds w/fins of:
    1 x 50 back @ 200 pace, UW 15 m each length @ 1:00
    1 x 50 back @ 100 pace, UW 15 m each length @ 1:00
    1 x 25 AFAP dolphin kick w/board (11s) @ :30
    1 x 50 EZ @ 1:00
    4 x 25 shooters @ :45
    1 x 25 EZ @ :30
    1 x 100 free w/paddles @ 2:30

    I started off too fast in round one with a 26/24 on the backstrokes and then suffered through the shooters. The next round I went up to 28/26 and the last two were 27/25.

    300 EZ

    12 x 50 @ 1:00
    odds = dolphin kick on back @ 100 pace
    evens = EZ

    150 EZ

    Total: 4100


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

    I feel like I've bounced back more quickly than I thought from the long break. I'm almost wishing I had entered a couple of events the first two days of nationals before we head to the beach (though I still have a healthy respect for long course!) Oh well, live and learn. I'll be down there anyway to see friends and hopefully watch Teen Fort. Her shoulder is still really bothering her, but the MRI showed no tear.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout-07/22/2013

    by , July 21st, 2014 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    6 X 150 2:45
    Build third 50

    1 X 400 kick

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds

    4 X 50 build 1:00
    1 X 100 @ 85/90%
    Three rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  14. Week 95 - Monday

    by , July 21st, 2014 at 10:28 AM (After a long rest)
    I had an awesome weekend. I spent time with both my kids, my wife and my parents. Saturday the weather was overcast but since we were watching my daughter at her meet it did not matter. Yesterday the weather was awesome; sunny and blue sky. We ended up grilling out last night and it was great fun. I ended up having a nap both days and stilld to get a full night of sleep both Saturday and Sunday night. I woke up just before my alarm went off and felt pretty good.
    Todays workout was fairly easy with mostly low to moderate intensity and medium yardage. We will be dropping yardage from here out; yeah!!!!

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

    Main sets
    10x100 free with snorkel perfect stroke on 1:30
    12x50 finger tip drill on 1 min
    8x25 Open, Close, Easy, Fast on :40
    3x300 pull on 4mins descend 1-4
    8x50 kick on 1min

    Warm down
    100 easy

    Total 4000LCM

    I was feeling good on the 100s and was holding 1:15s throughout
    On the Open, Close, Easy, Fast we do 12.5 fast 12.5 easy on the open 25s, 12.5 easy and 12.5 fast on the close. These are fun and I felt good.The 300s pull I went 3:30, 3:28, 3:25. I felt a little stiff on these. The kick I was holding 45-48s.
    13 days to go.
    Categories
    Swim Workouts
  15. Back to normal.

    by , July 21st, 2014 at 08:01 AM (Mixing it up this year)
    States are over and I am back to the pool. A great hard workout this morning.

    500 free
    500 free kick w/zoomers

    3x300@5 free w/paddles & bouy went 4:37, 4:34, 4:30
    1 minute rest
    600 free w/paddles & bouy went 9:37
    1 minute rest
    2x3@5 free w/paddles & bouy went 4:37, 4:39

    200 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  16. Workout 07/20/14: OW

    by , July 20th, 2014 at 09:30 AM (Maple Syrup with a Side of Chlorine)
    It was overcast this morning for our planned swim at Lake Paran, so my only companions in the water was this gaggle of ducks. I swam for about 20 minutes, enjoying the cloud cover blanketing the surrounding hills and the fun sparrows flying overhead. An rather large trout (which are stocked in this lake) darted right underneath me. A fun 0.45 mile stretch-out swim after yesterdays meet.

    Categories
    Swim Workouts , Open Water
  17. Week 94 - Saturday

    by , July 19th, 2014 at 11:58 AM (After a long rest)
    I had yet another great nights sleep. 3 in a row is rare for me! Today's workout was race based and was a lot of fast fun. When Tom told me meet warmup I did not know what to expect. My brain went through a list of really painful things we could be doing and when I heard the main set my heart initially sunk. It was very hard don't get me wrong but as usual not nearly as hard as my brain was telling me it would be; isn't that usually the way.

    Warm up
    800 free with snorkel
    8x50 build on 1min
    8x25 open, close, easy, fast by 25 on :40

    Main set
    5x100 with fins from the blocks on 5mins AFAP
    with a 100 easy after the 100.

    Warm down
    300 easy

    total 2900LCM

    i felt good on the build 50s going 33-35. In particular my stroke felt long today. I seemed to be able to catch and feel the water much more than usual. On the 100s I did not know what to expect and to my surprise I went 51,51 on the first two 100s. On number 3 I was flying and had a great 50, only for my right fin to come off on the turn. On the last two I went 51, 50. My legs were hurting and obviously my lungs too but I really felt good and on top of the water and did not feel like I died at all. I was really pleased with this set.

    After swim workout we did we did our last dryland abs workout before worlds, consisting of 10minutes split into two rounds of crunches, leg lift, planks, v sits and one arm one leg planks. We did 45 seconds on and 15 seconds off. These burned pretty good today. We are now officially in full taper. This was the first workout under 3k and we are done with weights(2 weeks ago) and abs and drylands. 15 days til the 800m free.

    Now I am off to watch my daughter try to get her last BB or faster time in the 10and under age group with the 100 fly. This was one of her goals for the year and she has everything else so fingers crossed she will get her fly time.

    ---

    I just got got back from my daughters meet and she dropped 20 seconds on her 100yd fly. She went from having a B time in the 10 and unders to just missing her AA time. She is very happy.

    Updated July 19th, 2014 at 01:57 PM by StewartACarroll

    Categories
    Swim Workouts
  18. Fridy Double, July 18

    by , July 19th, 2014 at 11:03 AM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    kneeling ab crunch, 130 x 3 x 12
    bulgarians in streamline position, 3 x 10 each leg
    resisted track starts on cable machine, 45 x 2 x 10
    squat swings w/plate, 2 x 15
    HS hi row, 150 x 4 x 6
    straight arm straight leg raises on dip machine, 2 x 15
    back squats, 70 x 3 x 8


    Swim/SCY @ Sewickley

    Warm up:


    600 various
    100 scull
    6 x 25 shooter + 25 EZ
    50 EZ

    Main sets:

    8 x 50 various @ :50
    100 EZ

    8 x 25: 15 m SDK + cruise @ :45
    50 EZ

    8 x 25 burst + cruise kick @ :45
    -- did 2 of each stroke, my breast kick just sucks
    50 EZ

    8 x 50 @ :50
    -- Rushall-style efforts
    -- alternated 2 free, 2 kick w/fins, holding :28-29
    100 EZ

    1 x 50 sprint
    -- I misread and thought we were on the next set, so only did 15 fast here
    1 x 100 EZ

    8 x 25 burst to 15m + cruise @ :45
    1 x 100 EZ

    8 x 50 @ :50 Rushall style
    -- Instead, I did 6 x 50 @ 1:05
    odds = 100 pace
    evens = EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- Did dolphin kick w/board & fins, went :25
    1 x 100 EZ

    Total: 3550


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

    Despite doing 4000-5000-4000 in the proceedings days, I managed to get in a double yesterday. I wasn't feeling terribly sprinty, and was glad most of the fast efforts were short. Feeling sore today from weights. Glad I had a day off planned. It doesn't look like a nice today to swim outside anyway. Hope it clears up tomorrow!
  19. Sarasota Y Sharks Masters 5:30 AM Workout-07/21/2013

    by , July 18th, 2014 at 04:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    4 X 200 free 3:30
    Negative split all 4

    8 X 50 kick 1:20--#5-8: 25 fast/25 easy
    1 x 100 swim

    8 X 50 choice
    odd: @ 100% 1:30
    even: easy 1:00

    1 X 150 cruise 2:30
    1 x 100 @ 85/90% 2:00
    Four times

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  20. Workout 07/18/14: noon

    by , July 18th, 2014 at 02:41 PM (Maple Syrup with a Side of Chlorine)
    Quick dip today, meet warm up of 1400 yards + a fast 50 back (~:30). Feeling pretty good ahead of the meet tomorrow.

    Last night was the Midnight Madness event in our town, with the shops closing up around 4pm, then reopening from 7-12 with great sales, plus vendors on the sidewalks and specials at the local restaurants [pictures here: http://goo.gl/sQNr19]. After work, I met with my son at the chippie in our town for supper, then my wife for a little shopping before heading to a booth set up by my boss that highlighted deer ticks and lyme disease. They were very busy in the early evening with lots of questions, but as night fell the families went home and the tomfoolerly picked up. After the cops broke up something a bit down the street, my boss decided it was time to pack things up around 9:45. I then went with my daughter to get some new running sneakers and some shoes for work.

    It's a fun time, although when I was a kid the streets would be closed off but some poor behavior has kept the streets open to traffic. We used to be able to go to the CB Sports factory for great deals on winter coats/snowpants, and while some of those opportunities have ceased it is still a wonderful community event.

    Greg, you ready for tomorrow's 400 Free ???

    Updated July 18th, 2014 at 03:00 PM by rxleakem

    Categories
    Swim Workouts