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Swim Workouts

  1. Thursday, Feb. 12

    by , February 12th, 2015 at 03:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 breast working on pull
    50 EZ

    Main Sets:

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

    3 rounds:
    8 x 25 AFAP/hold best average @ 1:00
    150 EZ
    4 x 24 AFAP/BA @ :30
    150 EZ

    R1 = breast w/fins (12s)
    R2 = backstroke kick w/fins (9 high- 10 low on 8 x 25 and 10 low-mid on 4 x 25)
    R3 = I was feeling really tired so switched to 100 pace on the third round and did the 8 x 25 @ :45. Did backstroke and went 15 lows.

    100 EZ

    Total: 3050


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

    I am really tired from that effort, which included 24 all out 25s and another 12 @ 100 pace. Hoping to stretch a little this afternoon. But first I need to start packing!

    Updated February 12th, 2015 at 04:23 PM by The Fortress

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 02/13/2015

    by , February 12th, 2015 at 12:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30 2:15
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    4 X 150--50 fly/50 back/50 breast 2:40
    1 X 200 free 3:20
    4 X 75--25 fly/25 back/25 breast 1:20
    1 X 200 free --

    4 X 200 3:00 #4 on 3:30
    4 x 100 1:30 #4 on 2:00
    4 x 50 1:00
    Free--swim or pull--
    Descend each distance 1-4--#4 is fast

    WARM DOWN: 4 X 50 Easy

    4500Y
    Categories
    Swim Workouts
  3. Tired again but it is the last day of the mini fast

    by , February 12th, 2015 at 07:13 AM (Mixing it up this year)
    Felling tired and it showed in my swimming.

    500 free
    500 free kick w/zoomers
    1650 free for time 25:27
    550 free kick w/zoomers

    Total 3200 yards
    Categories
    Swim Workouts
  4. Week 124 - Wednesday

    by , February 11th, 2015 at 04:54 PM (After a long rest)
    My daughter had a math project that was due today and had three classmates over to work on the project. After about 30 minutes the math project was forgotten and it became a play date with three friends. I was the party pooper and went to bed(my wife said I was grumpy and I needed to go to bed). I slept like a baby and my alarm woke me up. Today was a funny kind of workout. I got in early and out late but did not do a lot of yardage and also did not really feel like I spent a lot of time between sets. Tom switched up our 16x50s which made today hurt even more.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    12x75 kick on 1:20
    4x50 on 1min at 100 race pace(24/25)
    100 easy
    4x50 on 1min at 100 race pace(24/25)
    100 easy
    8x50 on 1min at 200 race pace(26/27)
    200 easy
    10x50 on 1min swum as 25 doggy paddle working on free catch, 25 free distance per stroke

    Warm down
    200 easy

    The 2 rounds of 100 race pace hurt really really bad. I started out holding 25s for the first 2x50s and then hit a groove and held 24 highs for the rest of the 100 race pace sets. On the 200 race pace I held 26s which again is really good for me. Overall a really good set and quite encouraging but I hurt so bad. In particular my lats and tris are screaming at me right now and my chest feels like my ribs are preventing my lungs from getting a full breath. Boy I hurt!
    Categories
    Swim Workouts
  5. Tues-Wed, Feb 10-11

    by , February 11th, 2015 at 03:43 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    land mines, 45 x 3 x 15
    single leg deadlift w/20 Lb DBs, 3 x 10 each leg
    straight arm dips, 75 x 3 x 25
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4-5 x 6
    wide grip lat pulldowns, 75 x 3 x 8
    kneeling ab crunches, 140 x 3 x 15
    seated row, 80 x 3 x 8


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    4 x 25 SDK @ 100 pace @ :45
    50 EZ

    5 x (25 AFAP + 75 EZ)
    -- some from a push, some from the blocks

    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = back, 15 flat-low with 11 SDKs
    R2 = back, 15 flat -low, with 10-11 SDKs
    R3 & 4 = breast w/fins, no pullouts, 12 high-13s

    Total: 3250


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

    Some random thoughts for the day:

    1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

    2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

    3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

    4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.
  6. Sarasota Y Sharks Masters 5:30 AM Workout 02/12/2015

    by , February 11th, 2015 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    4 X 50 -descend- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 25 sprint kick :45
    1 X 100 easy swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds. Stroke is choice/no free

    6 x 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  7. Just not energetic but then this is day 6 of the mini fast

    by , February 11th, 2015 at 07:27 AM (Mixing it up this year)
    Not feeling like I am all there today. Struggled thru my test set.

    500 free
    500 free kick w/zoomers

    10x100 free w/paddles & bouy
    #1-4@1:30 went 1:25, 1:24, 1:23, 1:22
    #5-7@1:25 held 1:20
    #8-10@1:20 went 1:19, 1:22, 1:22 just couldn't do it

    2 times thru on a :30 per 25 base super 500 free
    25,75,50,25,50,25,50,75,25,50,25,25

    300 free kick w/zoomers

    Total 3300 yards
    Categories
    Swim Workouts
  8. Week 124 - Tuesday

    by , February 10th, 2015 at 09:47 PM (After a long rest)
    I had a massage last night or at least the start of one. My masseuse injured her tricep after about 30 seconds and we had to reschedule my appointment. She all of a sudden stopped talking mid sentence and when I looked up she was in tears holding her arm. It sucks on lots of fronts for her, the worst being she is an hourly employee and this directly affects her income. I felt bad and in a strange way guilty. As a result of the extra 90 minutes I went to bed early and again had a great night of sleep. Today I woke early and was lifting at 4:45am.

    Weights
    10 mins on the vasa swim trainer done as 1:30 on :30 off
    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside, lower back extensions) done as 80%, max, fail and 10,10,10 reps by round
    15 mins of abs done as 3x(flutter, oblique crunches, leg lift, one hand one leg planks, flutter kick) with :45 on, :15 off. This was especially tough today for some reason.

    Swim
    15x100 with snorkel on 1:30

    This was not very adventurous but I hurt really bad from lifting and my arms were beat and the first 5 felt good so just kept going. Today's weights took longer despite arriving earlier than normal and I ran out of time in the swim. I wanted to do a little bit more because I finally started to loosen up towards the end.
    Categories
    Swim Workouts
  9. Workout 02/10/15: evening

    by , February 10th, 2015 at 09:44 PM (Maple Syrup with a Side of Chlorine)
    It was nice to only have a 20 minute shovel-session this morning before work, but I did spend another half-hour after work this afternoon raking the roof in preparation for an arctic blast over the weekend. Oh the glorious sunshine and blue sky - here is a pic from the backyard ...


    Made it to Masters and enjoyed a great workout with a fun pool of swimmers, featuring a main set from pwb's workout thread over in the forums Workout 1 in week 2.

    150 Swim/50 kick/100 pull (extra 100)
    4 x 50 Burst and Cruise on 1:15
    2 x
    - 3 x 50 (I did 75/75/50 kick)
    - 2 x 100 - fast last 25 (I did 150's)
    - 1 x 200 - fast middle 50 (I did 200 IM drill
    rd 1 on 1:00/50 base, 30 seconds Vertical Kicking,
    rd 2 on 1:10/50 base

    200 loosen and out
    (Masters/Rec/2200 yds/45 min)
    ------------------------------------

    7 people for a Tuesday night is a lot for us, and it was great swimming with Carol, Greg, Luiza, Melissa, Rachel, and Tim. Our team is planning on doing the One Hour Swim this weekend for fun - only Greg and I did it in January and submitted the entry for the ePostal. I thought it would be a good experience for everyone to try and I'll be able to use the results to set up bases for future workouts. Since we will be swimming on Valentine's Day, I am dubbing it as a great heart workout and plan on having a few sweet treats after the swim.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 02/11/2015

    by , February 10th, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50--choice-- 1:10
    #3-6-9-12 are fast

    3 X 200 broken @ race pace 6:00
    Broken :10 @100
    1 x 100 easy

    1 x 800 pull

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  11. Monday, Feb. 9

    by , February 10th, 2015 at 09:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    700 various
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    10 rounds:
    4 x 25 @ 100 pace @ :10 rest (mixed it up with fly, breast, IM)
    100 EZ (did 150 EZ a couple times)

    extra 100 EZ at end

    Total: 2950


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

    I actually felt pretty good in the water yesterday, probably still feeling a bit rested from my drop taper for the meet. Though my quads were dead. I tried to do one of the 4 x 25 sets as dolphin kick and it was painful.

    I'm getting very excited about leaving for Paris on Saturday. I don't expect to train anywhere near my usual level, but hope to get a few workouts in. My friend recently joined a gym, so hopefully I can pop in to lift a couple times while I'm gone.
    Categories
    Swim Workouts
  12. Dragging myself in today

    by , February 10th, 2015 at 07:19 AM (Mixing it up this year)
    Just a hard day to get up and stay up.

    500 free
    500 free kick w/zoomers
    2x400@9:00 IM #1 in 7:07 #2 in 6:52
    500 free kick w/zoomers
    4x50 from block trying out the new block attachment

    Total 2500 yards
    Categories
    Swim Workouts
  13. Workout 02/09/15: evening

    by , February 9th, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    So the snow has now entered day three (actually, it was three storms that just happened to line up together) and I was up at quarter of 6 this morning, not to swim, but to shovel the driveway! Took a little over an hour, but I was able to get showered up and some breakfast before work at 8. More shoveling at 5 then off to the pool at 6 ...

    200 free/200 back/200 im drill
    2x:
    50 kick, 100 AP, 200 pull
    100 easy
    (Solo/Rec/1400 yds/25 min)
    --------------------------------

    Tonight I was again very much looking forward to stretching out in water after a busy day. The snow should end around 10pm tonight, then cold air moves back in. I'm hopeful that tomorrow morning will be a quick shovel session.
    Categories
    Swim Workouts
  14. Mon Feb 9th, 2015 SCY DOUBLE

    by , February 9th, 2015 at 03:50 PM (Ande's Swimming Blog)
    Mon Feb 9th, 2015 SCY
    (swam 8x last week, put in a nice hard week of work, still doing mostly middle distance stuff )

    6:00 a.m. to 7:30
    Whitney Coached
    Main pool & Diving well

    swam with Mike V & Alley Cat

    Warm up
    1000

    Main Set

    20 x 50 FR best ave on 1:00
    held 28s, 9s & 30s

    15 min easy
    went around 800

    moved to diving well & did
    20 x 50 FR best ave on 1:00
    held mostly 29s & some 28s

    300 easy

    then I showed up for noon practice and did it again
    6:00 a.m. to 7:30
    Whitney Coached
    Main pool & Diving well

    swam with Jim Sauer next to Marshall, Dale, Killeen, & Tommy Hannan

    Warm up
    1000

    Main Set

    20 x 50 FR best ave on 1:00
    held 28s & 9s

    10 min easy
    went around 500

    assigned: 20 x 50 something best ave on 1:00
    did: 20 x 25 IM order best ave on 1:00
    worked it

    50 easy

    Next Meets:

    Considering:

    April 3 - 5, 2015
    South Central Zone Spring Short Course Zone Championships
    Rice University, Houston, TX

    Apr 23 - 26
    Masters SCY Nats in San Antonio
    Meet Info
    Order of Events
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 02/10/2015

    by , February 9th, 2015 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    5 X 100 1:40
    1 X 200 3:00
    6 X 50--descend 1-3/4-6-- 1:00

    1 X 500 kick + 100 swim

    4 X (4 X 75 1:30
    Round 1 fly, 2 back, 3 breast, 4--1 of each stroke

    4 X 200 3:00
    4 X 150 2:15
    Last 50 fast on all swims--swim or pull.

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  16. Week 124 - Monday

    by , February 9th, 2015 at 08:32 AM (After a long rest)
    I had an awesome nights sleep last night. I went to bed early and slept through the night. Today's workout was much different to our normal money workouts with more intensity and more rest.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    6x(200 with fins on 3mins fast, 100 back with fins on 1:40 with no less than half way under water each length)
    200 easy
    6x100 kick on 1:50
    12x50 on 1min swum as 4x 50 free drill, 50 stroke drill, 50 fly fast

    warm down
    200 easy

    the set with fins sucked royally. I felt great for the first 50 and then the entire rest of the set hurt. Without intentionally descending I descended the set starting out at 1:54 and dropping to 1:49 on the last round. I held :59s on the back. On the kick set I held 1:24s. On the fast fly 50s I held :28s and actually felt pretty good.
    Categories
    Swim Workouts
  17. Day 4 of my mini fast

    by , February 9th, 2015 at 07:40 AM (Mixing it up this year)
    The next few day will be survive the workouts, no speed needed. I have lost 5 pounds and got my morning blood glucose back down to below 100. I now have to really lose this weight. Goal is 170 which I have not been at since 2008 when I was swimming doubles with the kids.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:25's comforably
    8x25@:05 RI 1 arm fly w/zoomers
    8x25@:05 RI streamlin dolphin kick w/zoomers
    200 torque drill w/paddles & bouy
    200 free w/snorkel maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  18. Workout 02/08/15: afternoon

    by , February 8th, 2015 at 05:33 PM (Maple Syrup with a Side of Chlorine)
    I have been looking forward to a nice swim since Thursday, when lots of little loose ends kept me out of the pool before I headed to class. But ... we have had some much snow in the past week or so that I am able to get some quality drylands in with the shovel. At this point I am starting to run out of room for the snow around the house! Busy weekend at work as folks panic about the "new" storm currently overheard - picked up 3 inches overnight, expected to get another couple of inches tonight, then likely a foot tomorrow into Tuesday. So, a nice stretch-out today swim today was just what I needed.

    200 free/200 back/200 im drill
    400 shark swim
    2 x 300 (100 left, 100 right, 100 both hands AP)
    4 x 50 as 25 easy, 25 IMO fast
    100 loosen and out
    (Solo/Rec/1900 yds/40 min)
    ---------------------------------

    I'm hoping that the Rec does not close tomorrow due to the storm. I was able to check in with Kevin, Rebecca, and Marie at the pool, which was hot and cloudy. Marie was in FL and swam at the ISHOF recently - she loved it! Someday I would like to get there myself
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/09/2015

    by , February 7th, 2015 at 12:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    8 X 50 kick 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:15
    1 X 100 @ 100% 3:00
    Four rounds--choice.

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 ----
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  20. Week 123 - Saturday

    by , February 7th, 2015 at 10:28 AM (After a long rest)
    I had a good night of sleep but was beat when I woke up this morning. The week of travel and yesterday's workout tired me out. My right knee is still a little swollen and hope it recovers soon. It's more of an annoyance than anything else. Today was our 500 race pace day.

    Warm up
    6x100 on 1:30 swum as 75 free with snorkel, 25 kick
    12x50 drill swim by 25 on 1min

    main set
    16x100 on 1:55 at 500 race pace
    8x50 on 1min working on no more than 10 strokes per 25

    warm down
    2x400 easy with snorkel

    i felt hideous on the first couple of rounds of 100s but was able to get into them and held 56/57 throughout. I was really tired at the end! These hurt much more than the past few weeks and put this down to travel related fatigue. I did the warm down after everyone else was done. My neck was really stiff so I decided to do an extended warm down.
    Categories
    Swim Workouts