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Swim Workouts

  1. Week 103 - Monday

    by , September 15th, 2014 at 04:58 PM (After a long rest)
    The weather this weekend was awesome and I spent a lot of time outdoors finishing an outdoor project I have been working on since the spring(with a heiatus over the summer because it was too hot). Long story short I am working on a gabion basket wall along the back of my property near the creek. I picked up another couple eof tonnes of rock and moved this and then back filled with top soil and finally added sprinklers along the top side of the wall where we plan on planting shrubs(green wall). It looks great but was back breaking!

    I slept like a baby last night and woke up feeling pretty good. Todays workout was a version of our every other week test set of 300's and I am pretty pooped as I write this:

    Main set
    400free with snorkel
    6x50 catchup on :45

    Main sets
    5 x(2x300 pull on 4mins, 50 afap on 1min)
    100 easy
    10x75 on 1:20 swum as 50 kick 25 drill

    Warm down
    100 easy

    Total 4900scy

    I started out holding 3:05 and dropped to 3:03s on the last 4x300's. My arms were burning pretty bad. On the afap 50's I started out at 26 high and on the last round went 25 flat. Unlike last week where I was hurting before I got in the pool from weights, today I worked this set hard and was hurting from work in the pool. I am heading back to the pool tonight to lift.

    I did my 3rd yoga class on Saturday and I am really enjoying it. Its much harder than I thought it would be but the flexibility exercises and core strength exercises are awesome. I am definitely going to keep this up.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-09/16/2013

    by , September 15th, 2014 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds.
    Descend both IM's 1-3 by round

    1 X 200 free 3:00 3:00 3:00
    4 x 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  3. Felt like a sluggard today

    by , September 15th, 2014 at 08:31 AM (Mixing it up this year)
    I just didn't have the speed I normally do on a monday. I was working on trying to get my trigger points worked out yesterday so alot of my muscles were sore like a deep tissue massage would feel like a day after.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles & bouy holding 2:46's
    500 free kick w/zoomers mod to fast
    5x100@2:00 free w/snorkle focus on the catch
    8x25@:45 burst and cruise free this actually felt good

    Total 3200 yards
    Categories
    Swim Workouts
  4. Week 102 - Saturday

    by , September 13th, 2014 at 03:13 PM (After a long rest)
    I had a great nights sleep and felt much better in general today.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    6x50 drill build by 25 on :50
    6x100 kick on 1:50

    main sets
    8x200 odds free with snorkel and cardio cap on 3mins and evens IM on 3mins
    8x25 no breath AFAP on :40 swimming half the length under water

    warm down
    200 easy

    total 3600scy

    i was holding 1:22-1:23 on the kick set, on the main set 200s I was going 2:05s on the free and 2:20s on the IMs. The no breath 25s I was holding 14s.

    After swimming I lifted for about 15 mins and did a single circuit with warmup weights on bench, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extension.

    I then hen headed to yoga and did an hour of yoga. I m really enjoying the yoga and it's going to be a big help with my flexibility and core strength. I am currently doing the base yoga class but will ramp up the intensity and likely will do power yoga in the middle of the season.
    Categories
    Swim Workouts
  5. Workout 09/13/14: morning

    by , September 13th, 2014 at 01:37 PM (Maple Syrup with a Side of Chlorine)
    I started off the day volunteering for my son's school, parking cars for the Bennington Car Show. The venue used to be held in the town south of us, but for the past few years it is held at the community park behind the school. So, a natural fundraiser was born: offer parking close to the entrance and fill up the empty lot, all profiting the school's scholarship fund.

    Met up with Kevin and Greg for Masters:

    200 swim/200 kick/200 pull
    8 x 25 drills and

    6 x 75 on :15SR (desc 1-3, 4-6) [I did 8x on 1:10]
    200 Pull (think about rotation)
    4 x 150 on :15SR (desc 1-4)
    16 x 25 on :40
    - 1-4: desc stroke count -1
    - 5-8: odd = stroke, even = free
    - 9-12: odd = EZ, even = FAST
    - 13-16: odd = FAST, even = EZ

    200 loosen and out
    (2650 yds)
    --------------------------------------
    Another workout inspired by SJ Black, and I had to boogie after the 75's (at that point Kevin2 came in) due to Lena's birthday party. I'll sneak in my second run of the week tomorrow.
    Categories
    Swim Workouts
  6. Week 102 - Friday

    by , September 12th, 2014 at 09:47 PM (After a long rest)
    I had an awesome night of sleep but was still in pain this morning but admittedly less than yesterday. Tom asked how I was and I answered very honestly and directly saying I have only ever felt worse once than I do right now and that was yesterday. As a result he took it easy(ish today). Tom called today a recovery but in my opinion it was far from it.

    Warm up
    400 free with snorkel and cardio cap
    6x50 catchup on :45

    Main set
    10x50 kick on :55
    3x(2x50 on :40 with snorkel, 2x25 fast fly on :30, 100 IM on 1:40)
    12x75 with fins swum as 25 streamline kick, 25 fast with focus on streamline turns and 25 drill on 1min
    2x400 IM on 5:30

    Warm down
    100 easy

    Total 3650scy

    i tried to hold myself back today and treat it as a recovery but i found hard to do on this workout. I particularly found the 75s tough even though I was getting :15 seconds rest. I also realized that despite sucking at fly and breast I have one speed on these two strokes that keeps me in good body position and when I don't try on these I sink and as such they are even harder to swim. It's sort of a no win.

    I continue to work on my IM and fly and plan on signing up at a meet in the spring for a 4IM, a 200 fly and a 200 breast. My daughter is scared of these three events and I want to show her that not only can an old fart like me do them but when you train for them they can be done in one meet. My hope is not to twist her arm but rather lead by example. I just hope that my logic does not back fire on me and she sees how miserable they can be! If I am not ready I won't swim them but that's looking like one of my short term goals for next year.

    I have been reading more articles on different approaches to training and read this on USRPT:

    http://coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf

    I have always been a little skeptical of USRPT to be honest. I am one of those old school guys deep down and despite feeling like I am quite open minded I think I like my tried and trusted methods. My other problem is that many of the comments made on this forum come across as cult like. That all said I was very impressed with this guide and it's the first time I have seen it laid out in a format I could understand and follow. I am going to discuss with my coach if this is something we could try. I think it will take a real commitment of time to give this a real go(probably until Spring Nationals) and also some major behavior change on my part related to counting yardage and worrying about non pace based aerobic work. I would also need to get Toms buy in or drop out of my current team and train solo(which I am not open to doing). My other personal challenge is going to be sticking to the program when I travel but it is very intriguing.
    Categories
    Swim Workouts
  7. Friday, Sept 12

    by , September 12th, 2014 at 05:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

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

    10 x 25 fast backstroke kick, hold best average @ 1:00
    -- was aiming for 14 mid. Did six of those, three at 14 low and the last one at 14 flat
    250 EZ

    10 x 25 fast flutter kick, hold best average @ 1:00
    -- aiming for 16 mids. did mostly those, a few 16 lows, and the last one was a 15
    -- pretty good for me, I'm not a great flutter kicker
    250 EZ

    10 x 25 fast dolphin kick w/fins & board @ 1:00, hold best average
    -- I wanted to eek under 11. half were 10 highs, the rest 10 mids
    300 EZ

    6 x 150 kick w/fins (cruise pace) @ 2:30
    odds = back
    evens = flutter w/board
    100 EZ

    Total: 3650


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

    It's been about one month of mostly kicking. Even when I was at the beach, I was doing a lot of kicking in the ocean. I miss full stroke swimming!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout-09/15/2013

    by , September 12th, 2014 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 100 KICK 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 KICK 4:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 300 KICK --

    4 X 50 descend 1:15
    4 X 25 sprint :40 #4 on 1:00
    Three rounds.
    Round 1 fly, 2 back, 3 breast

    7 X 200 pull 3:00
    1-3: Establish good pace
    4-7: Descend and negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  9. Easy Friday with the manatees

    by , September 12th, 2014 at 09:10 AM (Mixing it up this year)
    4/5 people in one 50 meter lane, 3 can swim 2 can't. At least there were 2 others who could keep up with me sort of. We all were on a 2 minute interval for repeat 100's were I was holding 1:37's the next 2 guys were at 1:49 but then we had the ones who couldn't even make it in 3 minutes let alone 2. That is too annoying.

    With a meet tomorrow I was not going to swim in with the masters team. I wanted to take it easy.

    500 free
    500 free kick w/zoomers
    10x100@2 free holding 1:37's
    200 breast kick
    300 free EZ
    300 free kick w/zoomers

    Total 2800 meters
    Categories
    Swim Workouts
  10. Week 102 - Thursday

    by , September 11th, 2014 at 09:49 PM (After a long rest)
    I lifted for an hour last night(in hindsight this was too much) and this morning I was in a world of hurt. I have not ached this bad ever, it was so so bad. I was so tempted to go back to bed but resisted the urge knowing that a swim would loosen me up. Today was a non coached session so I had today's workout and saw that it was supposed to be 8x100s best average and decided rightly or wrongly that was not going to happen. Instead I went easy today and this was a very sloth like recovery workout. I definitely felt better when I was done than during the workout and had marginally less pain in my muscles after the workout than before the workout. I had an incredibly busy day today and as I write this it's been twelve hours since I finished my workout and I am still hurting and suspect this one will last until Saturday or Sunday. What was I thinking?

    Warm up
    3x(3x100 on 1:30 with snorkel, 4x25 kick on :30)

    Main sets
    4x200 pull easy on 3mins
    4x(2x50 drill build by 25 on :50, 1x100 kick on 1:45, 2x100 IM on 1:30)

    Warm down
    100 easy

    Total 3700scy
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout-09/12/2013

    by , September 11th, 2014 at 02:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50
    50's: Descend 1-3/4-6

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Every third swim @ 100%--choice

    2 X 400 6:00
    2 X 300 4:30
    2 x 200 3:00
    2 x 100 1:30
    Swim second swim of each distance faster

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  12. Trying to stop pushing the wall of water

    by , September 11th, 2014 at 08:45 AM (Mixing it up this year)
    On my breaststroke I have a bad habit of pushing a wall of water in front of me as I swim so today I was trying to figure out what is causing that and how to stop it.

    I actually did manage to correct it on several laps of my 200 for time. Now the key is to make it habit which will take time. I will try again tomorrow since I am swimming 100 breast on Saturday with the kids.

    500 free
    500 free kick w/zoomers
    200 accordian drill
    200 alt by 50 wipe the bowl/50 3 second glide
    200 breast pull w/zoomers
    200 breast kick
    200 breast for time 3:43
    300 free EZ
    200 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  13. Wed., Sept 10

    by , September 10th, 2014 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 various
    100 scull
    4 x 25 shooters w/fins 2 :40
    100 EZ

    Main Sets:

    16 x 25 burst SDK + cruise @ 1:00
    200 EZ

    4 x (25 AFAP back kick from a push + 25 EZ) @ 2:30
    -- 13 high-14 flat
    200 EZ

    3 x (50 AFAP kick w/fins + 150 EZ) @ 5:00
    1 & 3 = dolphin w/board (24 flat, 24 mid)
    2 = flutter(24 mid)

    7 x 100 kick @ 2:00
    -- did the first 2 up tempo dolphin kick on back w/fins, but didn't have any sprint left, took off fins
    -- did the last 5 backstroke kick 1:26 or faster. only stayed under the first length on that interval
    200 EZ

    Total: 3100


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

    Yikes, my shoulders were super sore today from the injections. They feel a bit better now after moving them around a bit. Cringing at the thought of next week's jabs. Looking forward, I hope I will be sufficiently healed to swim a couple events at the Sprint Classic at the end of October. I haven't missed that meet since I started masters swimming. I'm thinking 50 breast and 50 back would put the least stress on the front of my shoulders. We'll see ...
    Categories
    Swim Workouts
  14. Week 102 - Wednesday

    by , September 10th, 2014 at 02:18 PM (After a long rest)
    I had a great night of sleep last night. I remembered my Allegra and slept throughout the night. Despite the good sleep I was tired from Monday nights weights and my stomach in particular was very sore when I woke up. It's hard to believe with my taper before Worlds and the month since that I have not lifted for 2months. I did not lift super hard but definitely hit the weights doing our normal 3 rounds of machines with 10,8,6 reps per round at 80%, max! fail also by round. I added in some ab work and some swim bench during my hour workout. This is another area I am going to switch up a little on the next training cycle and will discuss a new program with Tom when we sit down next week.

    Warm up
    400 free with snorkel no cardio cap
    6x50 catchup on :45

    Main sets
    10x50 free with snorkel and cardio cap on :35
    2x(200 fly on 3:30, 200 back on 3mins, 200 breast on 3:30)
    5x(3x50 free with snorkel and cardio cap on :35, 50 kick on 1min)
    100 easy
    2x(2x25 on :20 at 100 pace with turn, 2x25 on :20 at 200 pace, 100 easy)

    Warm down
    100 easy

    Total 4000scy

    A lot of pace work today on short rest intervals. I was holding 30s on most of the 50s today. I added the cardio cap to my snorkel this past week on a lot of my snorkel sets and despite no immediate feeling of being any different by the end of the longer set of 50s I was huffing and puffing and definitely felt tired.
    Categories
    Swim Workouts
  15. Attempt at some sprint work

    by , September 10th, 2014 at 08:19 AM (Mixing it up this year)
    I think my sprint work just ended up as a descend set.

    500 free
    500 free kick w/zoomers

    2 times thru
    5x100@2:00 free #1 25f/75ez #2 25ez/25f/50ez #3 50ez/25f/25ez #4 75ez/25f #5 100 ez
    Round 1-1:34, 1:30, 1:27, 1:24, 1:34
    Round 2-1:30, 1:28, 1:26, 1:24, 1:29

    500 free kick w/zoomers fast
    5x100@2:00 free w/snorkle maintain 6 beat kick held 1:34's

    Total 3000 yards
    Categories
    Swim Workouts
  16. Workout 09/09/14: evening

    by , September 9th, 2014 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/200 kick/200 pull
    8 x 50 swim

    4 x 150 on 2.10
    200 kick/pull by 50

    200 easy and out
    (Masters/1800 yds/60 min)

    First pool practice in three weeks, first swim in a week and a half. Getting started again is tough!
    Categories
    Swim Workouts
  17. Week 102 - Tuesday

    by , September 9th, 2014 at 09:32 PM (After a long rest)
    I had a horrible nights sleep last night(I forgot my allergy meds) and woke at 2am and did not go back to sleep. As a result practice was tough. Today's workout was IM and stroke based and I found it quite tough.

    Warm up
    3x300 with snorkel on 4 mins

    Main sets
    3x(4x25 fly on :30, 4x50 back on :50, 2x200 IMs on 3mins)
    4x25 fly on :30
    4x50 back on :50
    100 easy
    10x50 with snorkel with cardio cap on :35

    Warm down
    100 double arm back easy

    Total 4000scy

    On the main set I was supposed to do 4 rounds but saw I was running out of time so skipped the last 2x200IMs. On the 25s fly I was holding 15s. On the back I held 33-35s and on the 200IMs I was 2:25-2:27s. I felt quite tired throughout this main set. On the 10x50s I was coming in on :31-:32s and this was probably the most comfortable set I swam today. These were by no means easy but got into a groove and could have done more at this pace.

    I found out one of my training partners(Bill) had an accident yesterday and ended up in the ER with a damaged hand as a result of a fall(no alcohol was involved). I spoke with him after practice and he was staying positive but is in a splint and maybe out of the water for some time. This sucks because he has really trained hard to get where he is. He has a very positive outlook in general and looked at this as an opportunity to rest and get rid of some aches and pains he has been carrying for a few weeks. Fingers crossed Bill will be back in the pool soon.
    Categories
    Swim Workouts
  18. Good News, Tuesday Sept. 9

    by , September 9th, 2014 at 04:39 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    10 x 25 SDK on back @ 100 pace to 15m, then cruise @ :45
    100 EZ

    10 x 25 flutter kick @ 100 pace @ :45
    -- was going 17 highs
    100 EZ

    10 x 25 SDK on belly @ 100 pace to 15, then cruise @ :45
    100 EZ

    16 x 50 kick w/fins
    odds = dolphin kick w/board @ 100 pace (26 flats)
    evens = EZ
    150 EZ

    3 x with fins:
    4 x 25, UW for 20 yards @ :30
    1 x 50 EZ @ 1:30

    extra 50 EZ

    Total: 2900


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


    Was feeling a bit tired today; didn't sleep well last night. So I didn't kill it today. However, I was pretty happy with that 16 x 50 dolphin kick set. It felt relatively easy to hold 26 flats on the 50s @ 100 pace. In past seasons, I would have been 27s. I'm in the odd position of being forced to work on the best part of my race instead of the worst part ...

    But some good news. Dr. Bradley said, as I suspected, that my tear was not large enough to warrant surgery. Whew. We decided to go forward with PRP. While he was at it, I had him inject my left bicep tendon as well. That spontaneously started feeling strained recently, and it's likely as degraded as the right bicep tendon. It was an odd procedure where he injected the needle through the back of the shoulder so the platelets would drip down the bicep tendon. Ouch, it really f*ing hurt!

    Really sore from those Saxon side bends. This suggests I need to do them more often; those particular core muscles it targets must be neglected.

    Updated September 9th, 2014 at 07:39 PM by The Fortress

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-09/10/2013

    by , September 9th, 2014 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today marks the twelfth anniversary of our Masters program at the Sarasota Y. Started with 3 swimmers on Sept 10, 2002.

    SCY
    1 X 250 4:00 3:45
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 200 free 3:00
    4 X 50--fast-- 1:10 #4 on 1:30
    Three rounds, 50's are choice

    5 X 300 pull 4:00

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  20. Tue Sep 9, 2014

    by , September 9th, 2014 at 01:33 PM (Ande's Swimming Blog)
    Tue Sep 9th 2014

    Trained Mon did not train Sat or Sun

    TSC SCY 6:00 am - 7:30
    Whitney coached
    Swam with Kelly & Paul
    Beside Mike, Ned, & Larry

    Warm up
    went around 700

    Main Set:

    Lead my lane

    5 x 50 fr on 35

    300 FL drill done 3 kicks 1 stroke

    5 x 100 FR on 1:10 made em

    300 FL drill done R Both L Both

    5 x 200 FR on 2:20 made em

    300 FL drill 25 R 25 L 25 Both

    5 x (125 fr on 1:40 supposed to be 500 race pace (wasn't close) 75 FR on 1:20 breathe 1 on 1st 25, 2 on 2nd 25, 3 on 3rd 25)

    20 x 25 on 30
    odds easy
    evens FAST FLY
    Categories
    Swim Workouts