View RSS Feed

Swim Workouts

  1. Week 67 - Wednesday

    by , January 8th, 2014 at 10:14 PM (After a long rest)
    I woke up early this morning and felt good. I was hopeful that today I would start feeling easy speed, but alas I did not and in fact felt pretty hideous at the beginning of the fast anaerobic set we did at the end of practice. I don't know if I would call this the taper blues but definitely the taper blahs. I am not slow by any stretch but just don't feel easy and everything seems to be hard work. Maybe that's just how it is going to be on this taper. Either way I am going to swim fast!

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    4x500 with snorkel on 6.30 swum aerobically
    100 easy
    1x200 AFAP followed by 100 easy on 5mins
    4x100 AFAP followed by 100 easy on 5mins

    Warm down
    200 easy

    Total 4000scy

    I felt good and strong on the 500s and held 5.30s comfortably. I really like using the snorkel on the longer distance sets because I focus on my stroke mechanics and staying long in particular. The anaerobic set was tough. Everyone else was given 5x100s AFAP and at the last minute I was given a 200 at the beginning. I did the 200 but took a lot to get going and basically chickened out mentally; holding back. I went 1.57. On the 100s I did not deliberately descend but that's how it worked out going 54,53 high, 53 low, and 52. On the last one Tom asked one of the guys who was going around a minute to leave 10 seconds ahead of me so I could chase. I caught him at 75 but locked up pretty badly on the last 25. I am pleased how quickly I recovered after a hard swim but don't feel comfortable at all with my easy speed. I was also disappointed with myself that I whimped out on the 200 at the start of the set.
    Swim Workouts
  2. Wednesday 1/8/14

    Wednesday 1/8

    AM and PM SCM

    AM swim:

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

    5x50 @ :50 D1-5
    6x75 @ :15 rest 25 under H2O/50 swim w/ fins
    2x200 @ 3:20 I.M.
    #1 - scull/drill by 25
    #2 - drill/build by 25

    8x25 @ :40 FAST I.M.O. 2 each stroke
    FL - 13.8/13.5
    BK - 16.2/15.6
    BR - 17.0/16.5
    FR - 13.2/12.8

    300 EZ

    Total: 2600

    PM swim:

    300 swim
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    3x100 @ 1:20 swim w/ paddles + snorkel D1-3 AND D1-3 by round
    RD1: 1:17, 1:15, 1:12
    RD2: 1:14, 1:09, 1:06
    RD3: 1:09, 1:05, 1:02

    4x50 @ 1:00 AE FR kick w/ board
    300 EZ

    Total: 3200
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/09/2013

    by , January 8th, 2014 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 2:00
    2 X 200 3:30
    1 X 200 KICK 2:30
    2 X 200 3:20
    2 X 100 1:40

    10 X 200 pull
    5 on 3:15
    5 on 3:00

    21 X 50 choice 1:00
    2 fast/1 easy

    WARM DOWN: 4 X 50 easy

    4650 M/Y
    Swim Workouts
  4. Tuesday, Jan 7

    by , January 8th, 2014 at 11:37 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    USRPT set (though I used fins)
    20 x 25 free @ 100 pace @ :40
    -- I wanted to hold 12s. I missed on #8 and skipped #9
    175 EZ

    8 x 100 kick w/fins @ 1:40
    -- I did this set with one of my masters swimmers who was there
    odds = fastish under 1:00
    evens = steady state
    100 EZ

    20 x 25 breast w/fins @ :40
    -- trying to hold 14s
    -- missed #12
    175 EZ

    Total: 3650


    I was still really dragging yesterday … I won't be dropping into bikram on a lark anymore after weights. Trying to decide if I should hit the gym or take a day off.

    I'm a tad disappointed about my HIT successor. His workouts look fine; they just don't look like they are intended for masters sprinters … I was hoping to see Rich Abrahams posting workouts. haha
    Swim Workouts
  5. Baby it's cold outside time for the evil stroke

    by , January 8th, 2014 at 08:36 AM (Mixing it up this year)
    Desided to do some breaststroke today. Still on Mucinex today and will try to ween myself off by friday.

    500 free
    500 free kick w/zoomers
    20x25@:40 breast w/snorkle & br fins alternate accordian drill and br scull
    5x100@2:15 breast accentuate the glide
    500 breast kick w/br fins
    200 free w/strapless paddles
    300 free EZ

    Total 3000 yards
    Swim Workouts
  6. Week 67 - Tuesday

    by , January 7th, 2014 at 05:47 PM (After a long rest)
    I felt pretty good this morning. Today’s workout was a lot of aerobic swimming with some fast stuff right at the end. Again no easy speed, but still feeling strong.

    Warm up
    500 free with snorkel

    Main sets
    20x100 with snorkel swum as 1 smooth 1 easy, 2smooth 1 easy, 3 smooth 1 easy, 4 smooth 1 easy, 5 smooth 1 easy, smooth on 1.10 and easy on 1.45.
    10x50 alternating catchup and finger drag drill focused on hand entry on 1 min
    8x100 kick on 1.40 with fins
    50 easy
    8x25 swum at 200 speed on 20 seconds(broken 200 swim)

    Warm down
    100 easy

    Total 4150scy
    I held 1.05-1.07 on the smooth 100s. I feel better with my hand entry on the drill set. The kick I held around 1min and felt good. The broken 200 I held 13s to my feet. I felt strong but the last 50 was hard to hold the desired pace.
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/08/2013

    by , January 7th, 2014 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 50 swim

    1 X 300 5:15 4:30
    1 X 200 3:30 3:00
    1 X 100 1:45 1:30
    Four rounds.
    Rounds 1/2: IM--intervals left
    Rounds 3/4: Free--intervals right

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  8. It's COLD outside.... but the pool was good

    by , January 7th, 2014 at 08:40 AM (Mixing it up this year)
    A sprint day today and I did ok considering I started taking Mucinex which usually zaps my strength and speed. I figure if I take this until Thursday I can get all the junk out of my lungs before the meet this weekend.

    400 free
    4x100@:10RI scull/drill/kick/swim w/snorkle
    8x25@:45 power kick
    50 EZ

    3 times thru w/zoomers round 1&3 free round 2 fly
    :10 kick at wall AFAP
    4x25@:40 #1 burst & cruise #2&4 EZ #3 AFAP

    50 EZ

    2 times thru
    1x100@2:00 free at 200 pace went 1:20, 1:19
    4x25@:45 free over kick
    1x50@1:00 free AFAP went :35, :35
    3x100@2:00 Perfect stroke went 1:30, 1:30, 1:29, 1:29, 1:26, 1:24
    50 EZ

    200 Free EZ w/snorkle

    Total 2800 yards
    Swim Workouts
  9. Workout 01/06/14: morning

    by , January 6th, 2014 at 10:55 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bk/200 im
    400 Shark Swim

    5 x 100 from on 1:20
    100 drill
    4 x 50 (free down, IMO stroke back)
    50 ez
    4 x 25 b/c
    200 loosen and out
    (Solo/Rec/2150 yd/45 min)
    Swim Workouts
  10. Sun & Mon, Jan 5-6

    by , January 6th, 2014 at 03:33 PM (The FAF AFAP Digest)


    Just did an EZ 2000 @ Sewickley. Couldn't have done a real workout anyway. Though I went after family time, half the pool was still closed for a scuba class and it was mobbed.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x through, IM order
    3 x 50 @ 100 pace @ 1:00
    150 EZ

    8 x 50 DPS free w/paddles @ 1:00
    50 EZ

    Total: 3000


    I had nothing today, and was off my usual 100 pace times. I'm still sore from the double on Saturday. I think that was likely ill-advised and that I rushed back to training too soon after my illness. I just feel exhausted and run down right now. It doesn't help that I'm not sleeping well. Geez, I hope I feel better tomorrow! At least Pitt is back open!
    Swim Workouts
  11. Week 67 - Monday

    by , January 6th, 2014 at 01:54 PM (After a long rest)
    I woke feeling good this morning. I still dont have easy speed and i would be worried if I did not have another week and a half of the taper left. Despite no easy speed I am starting to feel strong and somewhat recovered.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main Sets
    10x200 pull with paddles on 3 mins. Instructions to hold between 2.05 and 2.15
    100 easy
    10x100 kick on 2 mins. Instructions to hold 1.25 to 1.30
    100 easy
    2x100 on 3 mins AFAP
    5 breakouts with the breakout cord

    Warm down
    200 easy

    Total 4300scy

    I held between 1.58 and 2mins on the first 9x200s and felt good. On the last one I went 1.54 and still felt relaxed. The kick set I held 1.25s and 1.26s but could not resist letting go on the last 100 and went 1.15. I got out and went to the restroom after the 100 easy and had about 5 seconds to absorb the instructions and go on the first 100 of the 2x100 AFAP. I ended up going 55 on the first 100 and 52 on the second 100. I felt strong on both. I cant wait to start to feel easy speed.

    Updated January 6th, 2014 at 09:54 PM by StewartACarroll

    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/07/2013

    by , January 6th, 2014 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    1 X 150 2:40
    3 x 100 1:50
    1 X 250 4:15
    3 X 100 kick 2:30

    2 X 300 5:00
    3 X 200 3:20
    4 X 100 1:40
    Pull: descend each group

    3 X 50 1:15 1:00
    3 X 100 2:00 1:45
    33 swim @ 100%
    Round 1 stroke(left interval)
    Round 2 free(right interval

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. Monday, January 6, 2013 6:10-7:00am

    by , January 6th, 2014 at 11:54 AM (Fast Food Makes for Fast Swimming!)
    Wow, this was early for me. My body wasn't fully functioning either and I just couldn't maintain anything...

    200 Free
    200 Kick w/ board
    150 Free
    150 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    50 Kick w/ board

    8 x 125 Free Pull (2 @ 1:45, 2 @ 1:40, 2 @ 1:35, 2 @ 1:30)
    The last two I basically swam straight through, and didn't even make the last one. Mornings suck.

    6 x 50 SDK w/ short fins @ :50

    8 x 25 @ :30 Odds EZ Free, Evens semi-fast Fly <-- I couldn't manage much more

    100 EZ
    2600 Yards
  14. Speed work, wish this sinus drainage would end

    by , January 6th, 2014 at 08:34 AM (Mixing it up this year)
    Still fighting sinus drainage more in the lungs now than the sinus headaches I had. Still swimming thru it.

    500 free
    4x25@:10RI scull w/snorkle
    8x50@1:00 IMO
    50 EZ
    3x(4x25)@:45 burst & cruise rounds 1&3 free 2 fly
    50 EZ

    2 times thru Round 1 free, Round 2 kick(w/zoomers)
    50=>at 200 pace @1:00
    100=> 50 at 100 pace + 50 smooth @2:00
    1st 200=>100 smooth + 50 at 100 pace + 50 smooth @4:00
    2nd 200=>fast broken at 50 for :05RI @4:00
    3rd 200=>EZ@4:00

    200 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3300 yards
    Swim Workouts
  15. Sunday, January 5, 2014 2:15-3:00pm

    by , January 6th, 2014 at 12:01 AM (Fast Food Makes for Fast Swimming!)
    We finished up for the day, and got a majority of the debris cleaned up and the house put "back into place", so I was able to break away and relax in the pool for a bit. It wasn't exactly a relaxing swim, as I was fighting the public swimmers open swim across the laneline from me. Twice getting large balls landing in front of me, or near me. I had to toss those aside...AWAY from the perpetrators. The guards are always yelling at them to keep the balls out of the lap lanes.

    I rushed this in in 45 minutes, trying to go for yardage and intensity at the same time.


    200 Free

    6 x 100 Free Pull @ 1:20 (1:06/1:06/1:05/1:05/1:03/1:03)

    6 x 100 SDK w/ short fins on back @ 1:25
    These actually got a bit tough on the last couple...legs were dying

    100 Free EZ

    4 x 50 Fly Fast @ :50
    went :30, :30, :31, :32 <--hurt a bit on the 4th one
    100 Back EZ

    1 x 75 Free Pull @ 1:00
    1 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    2 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    3 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    2 x 75 Free Pull @ :55
    1 x 75 Free Pull @ 1:00
    1 x 75 Free Pull @ :55

    50 EZ and the guard kicked me out since it was time to close down.
    2900 Yards
  16. Jan. 3-4

    by , January 5th, 2014 at 12:02 PM (The FAF AFAP Digest)
    I was sick with the malaise that seems to be going round and missed a couple days of training. I was able to paddle around a bit on Friday:

    Friday: Swim/SCY/Solo @ Sewickley

    600 various
    100 scull
    7 x 100 w/fins @ 1:45
    odds = DPS free w/paddles
    evens = kick w/board
    50 EZ
    6 x 25 burst SDK+ cruise
    50 EZ
    9 x 50 @ 1:00
    --3 x back, breast, back breast + 50 EZ
    5 x 25 shooter + 25 EZ w/fins @ 1:00
    40 EZ
    20 x 25 kick w/board, half AFAP @ :30
    100 EZ

    Total: 3050


    Saturday: Drylands

    I used a free guest pass to try out LA Fitness, which is only 10 minutes from my house. My other options for weight training are far away (Sewcklely) or semi far (Rivers Club) and with the latter I get killed on parking fees. LA Fitness is only $29.99 per month, so I may join for convenience sake. The facilities are better as well.

    RC/Scap ex
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 50
    captains chair leg raises, 15
    russian twist on incline bench w/plate, 2 x 25
    row, 80 x 1 x 8, 90 x 2 x 8
    good mornings, warm ups, 65 x 3 x 8
    rear delt fly, 560 x 3 x 8
    explosive leg press, 155 x 1 x 5, 175 x 2 x 15
    supine bench press w/DBs, 40 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    DB pull in plank position, 40 x 1 x 15
    fast push press on double cable machine, 35 x 2 x 30 (I ripped this off from a USC sprint training vid)

    Bikram Yoga, 90 min

    I didn't feel like making the long trek out to Sewickley -- where I would have been lucky to find 3 lap lanes and half the pool filled with screaming kids. So I decided to go to yoga 5 minutes from my house. The first half of the class felt pretty easy, the last half was hard to get through. The heat is such a barrier. I don't think I've gone to bikram for maybe 2 years. My balance was pretty awful. And I've definitely lost some flexibility with my lack of stretching this year.


    2013 year in Review/Looking ahead:

    1. I ended up with 371 miles, which surprisingly was more than 2012 (348) and 2011 (331). I attribute this to swimming more since I haven't been doing drylands.

    2. Great first 6 months: I was really pleased with my swims at Zones & Nationals this year. I think it was the best 1-2 punch I've ever had. Everything just clicked. I broke NRs in the 50 fly (SCY and LCM), 50 back (SCY and LCM), 50 free and barely missed them in the 100 back and 100 IM. And I swam all 9 sprint events in SCY for the first time ever.

    3. Sub-par last 6 months: Since June, I feel like I've only had two decent months of training -- Oct and Nov. December has been a complete bust with tapering, the holidays and the malaise. 2014 will be a rebuilding year. I've been pretty laser focused for most of my masters career. This summer and fall I lost focus for an extended period, and it took a toll. Not a big deal, but a lesson in what I need to do to be at or near the top of my game.

    4. I think my best swim was my 50 fly at Nationals -- 25.70. Ironically, my worst swim at a focus meet was the 50 SCM fly at NE Champs - 29.9.

    5. I really enjoyed having my daughter join masters and competing with her. We swam a bunch of relays together and grabbed some AA times. I was hoping we could swim some relays together at Zones this year, but she is out of the pool for awhile with a pinched nerve.

    6. Right now, I guess my focus meet for SCY is Zones, though the order of events is terrible for me. I'm not going to Nationals ins Santa Clara -- too far, pool too crappy. LCM will be a bust for me, as it often is. I'm going to Europe for two weeks in late June-July and will be out of the pool. I haven't had good success at Nationals trying to come back after similar vacations. However, I may go to LCM Nationals at U of Md just to see friends and swim a few 50s for fun. In the short term, I have the Albatross meet in mid March.

    7. Back to drylands -- I feel weak as a kitten and need to work on that! I plan to start seeing Ron D'Angelo, a trainer here, once a week to help get me on track and give me some new ideas.

    8. I am still not adjusted to Pittsburgh. I constantly feel frustrated with the lack of facilities and the amount of driving I have to do to get there. It's been a month of swimming in a sh*tty pool with Pitt closed and it's starting to get very depressing. The brand new beautiful high school just opened up. 5 minutes from my house and only open to the public for adult lap swim M-Th from 9-10 pm. Not helpful ...

    Belated Happy New Year everyone!!!

    Updated January 5th, 2014 at 09:15 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  17. Saturday 1/4/13

    Saturday 1/4

    "REMINDER: Add pwb to my Christmas card list!"
    - So I took pwb's advice and looked up St. Edward's School to swim at their pool. Low and behold, they are located only a mile and change from my condo and their practice times work almost perfectly with the college team's schedule. Practice started at 10, but I didn't arrive back at the condos until 10:45. Managed to dive in at 11, warm up on my own and then join the club team on their main set.

    AM only SCM (!)

    600 (200 swim/100 kick going 25 on back/25 R side/25 L side/25 surf kick)

    4x50 @ :50 DPS
    4x50 @ :50 FAST kick
    200 @ 3:00 build by 50
    200 @ 3:00 60/40 (60% FAST/40 % AE)
    6x25 @ :35 AE FR no breath
    100 @ 1:40 PINK
    100 @ 2:00 DIVE FAST
    RD1: FR - 59.3
    RD2: I.M. - 1:07.4

    400 EZ

    Total: 3300
    Swim Workouts
  18. Workout 01/04/14: morning

    by , January 4th, 2014 at 02:25 PM (Maple Syrup with a Side of Chlorine)
    Masters workout this morning, and the pool is even cooler! 80 degrees! Gotta love this artic cold weather pattern we're locked in to.

    200 swim/100 kick/100 pull (did an extra 100)
    4 x 50 Quarter's Strong

    400 neg split on 7:30 (did 500 w/ snorkel and ap)
    1 x 50 on 1:10 kick
    300 Pull on 6:30 (did 400 IM)
    2 x 50 on 1:10 choice (did kick)
    200 (swim/stroke by 50) on 4:00 (did 300 w/ snorkel)
    3 x 50 on 1:10 choice (did kick)
    150 Dolphin Dives on 3:30 (did 200 back - 2:29)
    4 x 50 on 1:10 choice (did kick)
    100 for time (:58 - FR from blocks)

    200 warmdown
    (Masters/Rec/2900 yds/75 min)

    We had a full pool at practice today, with eight people including myself! A couple of new swimmers, too! I found this workout from a while back, and thought it would be a good mix to start the year off right.
    Swim Workouts
  19. Week 66 - Saturday

    by , January 4th, 2014 at 12:36 PM (After a long rest)
    I finally had a solid nights sleep last night and woke up feeling pretty good. I love Saturday morning because we swim later than the rest of the week, yet its still early and I generally wake up without the alarm and have a coffee and read the online newspapers before I swim. I finally started to feel good today, like my taper was starting to kick in. It's early and I don't feel completely rested but even a couple of days of rest at this point makes a huge difference. I still do not feel quick but I am starting to swim quicker with far less effort. Considering I have two weeks of the taper left and we are still doing pretty decent yardage I am excited about the taper. Tom told me that tomorrow is my last non swimming day so make the most of it. I will still get lots of sleep but we will be swimming every day to the meet. I have always liked staying wet during my taper and I am looking forward to the next two weeks. Today's workout was fun and despite doing a lot of 50s I really enjoyed the workout, especially starting to feel easy speed.

    Warm up
    4x300 on 4.30 swum by 100, swim, kick, drill

    Main sets
    30x50 swum as 5x(2x50 swim, 1x50 kick, 2x50 catchup, 1x50) starting on 35s for all 50s within the set and adding 5 secs per round.
    12x100 swim with snorkel on 1.10 swum smooth
    10x50 power rack with 80lbs on 1min

    Warm down
    150 easy

    Total 4550scy

    The 50s were fun and i liked starting with the fast 50s and the set getting easier. The kick was obviously quite challenging but i made the time, but by the time i did a quick drop of the kick board i was playing catchup.In particular the catchup 50s were touch and go. The aerobic 100s were surprisingly easy and despite swimming them with my broken snorkel I made the times very easily. I need to buy a new finis snorkel head band but at $10 I am going to try a few cheaper solutions first. I will try a bungee cord when our pool store opens on Monday. The power rack was hard today but I felt like I was flying when I was warming down even though I was going very easy.

    Updated January 4th, 2014 at 02:12 PM by StewartACarroll

    Swim Workouts
  20. Friday, January 3, 2014 5:10-6:10pm

    by , January 4th, 2014 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    It was a crowded night tonight. There were already 3 in the water when I got in, then within the next 10 minutes, all 6 lanes were full and 4 of them had 2 people in each. Soon all 6 lanes were doubled and a couple had 3 in them. Crazy new year people! At least I was able to swim.


    500 Free

    8 x 50 Kick w/ board @ 1:00
    6 x 50 Kick w/ board @ :55
    4 x 50 Kick w/ board @ :50
    2 x 50 Kick w/ board @ :45 missed the last one
    With the extra waves from others around me in made this set a bit more challenging than kicking across flat water like normal.

    8 x 175 Free Pull @ 2:10 (This is just about KNelson intervals...but he'd be doing at least 16 instead of a wimpy 8!
    I was holding right at 2:00 on all of them...which was on track with my 19:00 broken mile from yesterday

    200 EZ Free

    8 x 50 SDK on back w/ short fins
    2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00

    500 Stretchout Free

    4000 Yards
    Not bad for an hour!