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Swim Workouts

  1. Workout 06/14/14: morning

    by , June 14th, 2014 at 12:47 PM (Maple Syrup with a Side of Chlorine)
    I tried to get a swim in during the kid's "Last Blast" at Grafton State Park yesterday in a sweet one mile long lake, but was told that was not allowed. Instead I played volleyball on the beach for about 90 minutes in the rain - fun drylands!

    This morning Preston and I made it to Men's Breakfast before heading home and to the pool for for Masters practice:

    200 swim/200 kick/200 pull
    4 x 50 on :60 (even 1-2, desc 3-4)

    1 x 300 on 6:00 (did 400 with snorkel)
    4 x 50 on :60 (choice)
    :30 second rest
    3 x 100 on 2:00 (did 150's)
    :15 second rest
    2 x 150 on 3:00 (did 200's, half free/back)
    A few Master's Minutes here

    4 x 75 on 1:20 (kick/swim RIMO/pull)
    12 x 25
    - odds = choice, evens = FR fast
    - 1-4 on :45, 5-8 on :40, 9-12 on :45

    200 loosen and out
    (Masters/Rec/3050 yards/75 min)
    ---------------------------------------

    Light turnout today with some folks traveling and others at tri's. Just Mike and Rebecca. Good workout that I found in the stacks. Off to another graduation party.
    Categories
    Swim Workouts
  2. Thur & Fri, June 12-13

    by , June 13th, 2014 at 04:06 PM (The FAF AFAP Digest)

    Drylands w/ Teen Fort:

    I did 2 sets of each, except 4 of the explosive leg press and seated row negatives.

    RC/scap ex
    explosive leg press, 180 x 4 x 15
    cable push press, 10 each side
    kettle ball swings, 15
    TRX squat jumps, 10
    flutter kicks on bosu, 100
    TRX bicycles, 25
    TRX chest press, 15
    squat, hold for :30 with 25 lb plate overhead (ouchie)
    bulgarians with arms in a streamline position, 10 each leg
    back extensions w/25 lb plate, 15




    Swim/LCM/Solo @ Pitt

    Warm up:

    500 choice
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    200 of something, forget what ...
    50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15
    50 EZ

    3 rounds: 6 x 50 @ 1:10 w/fins

    rounds 1 & 3 dolphin kick w/board, AFAP 50s = 27s
    round 2 = breast, AFAP 50 = 30

    1 x 50, 15 fast + cruise
    1 x 50, 25 fast + 25 cruise
    1 x 50, 35 fast + 15 cruise
    1 x 50 EZ
    1 x 50 AFAP
    1 x 50 EZ

    extra 50 EZ

    3 rounds: 2 rounds back, 1 round free)
    4 x 50 @ 200 pace w/paddles @ 1:10
    1 x 50 EZ

    extra 50 EZ

    Total: 3250 m


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


    Hadn't done drylands in a couple weeks, felt those today. And felt kinda crappy in the water after 4 days out. But managed to get in a decent workout. Now I must dash off to coach!
  3. Week 89 - Friday

    by , June 13th, 2014 at 02:10 PM (After a long rest)
    I had planned on swimming when I got back from California yesterday but the weather and American Airlines conspired against me. My original flight left SFO at 7am and was due into DFW at 12.20pm. Apparently Dallas had some thunder storms yesterday morning and upon approach to DFW my AA flight was forced to circle the airport for an hour. After the obligatory hour of circling we were informed that we did not have enough fuel on board to continue and had to divert to Abilene Texas(a very small airport about 45 minutes from Dallas). Upon landing in Abilene we were #6 to get refuelled only for the fuelling vehicle to break down while working on plane #5. Long story short, 4 hours sitting on the runway in Abilene followed by a 45 minute hop to Dallas, followed by another hour on the ground at DFW trying to get a gate meant my 3 hour trip from San Frnacisco to Dallas ended up being almost 9hrs.

    Today I woke very tired and I felt generally off my game today. I worked the main set and the fast 25's and everything else I was in sloth mode. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    6x(200 free on 3mins with paddles only, 100 kick on 1:45)
    100 easy
    12x50 drill swim on 1min
    16x25 swum at 400m pace on 40

    Warm down
    400 easy

    Total 4000LCM

    I went 2:15, 2:16, 2:17, 2:17, 2:217, 2:17 on the 200's and then held 1:38-1:39s on the kick. As written I was supposed to hold 1:40's for the kick but could not get rid of kick board and put on paddles in the time so amended it to 1:45 with a very quick change of equipment. These were much harder than they should have been and by the end I was hurting. On the 25's I was holding 15-16s as best as I could tell when I pushed off the wall and 16-17s when I started from the middle of the pool.
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    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-06/13/2013

    by , June 13th, 2014 at 09:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    3 X 100 kick 2;30
    1 x 50 swim

    1 x 100 IM 2:00
    4 X 50--1 of each-- 1:10
    Three rounds

    4 X 200 3:20
    4 x 150 2:30
    Pull
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4350M
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    Swim Workouts
  5. Sprint what is this?

    by , June 13th, 2014 at 07:49 AM (Mixing it up this year)
    Attempt at some sprinting during the end of workout. Just to distance oriented lately.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles held 1:36'S more my normal pace
    200 kick w/zoomers on back
    6x50@1:13 free as 15m kick/20m sprint/15m kick w/zoomers & snorkle
    200 kick w/zoomers
    6x50 odds fly evens free from block 25 sprint/25 easy

    Total 3000 meters
    Tags: :36's
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    Swim Workouts
  6. Workout 06/12/14: noon

    by , June 12th, 2014 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great day yesterday, having a massage with Lena before meeting up with my brother and niece for dinner out for pizza. Like I said, a great day.

    After doing some errands this morning I headed to the pool:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 200
    100 150 300
    050 100 200

    1 x 50 ez
    4 x 50 on traffic (fast stroke IMO down, 25 easy back)

    100 loosen and out
    (Solo/Rec/2200 yds/45 min)
    --------------------------------

    Busy day in the lane today: GregJS, Kevin and Renee were there as well as Mike visiting from PA. Then two to three others moved in and out during the hour. We made due.

    Oh yeah, Happy Birthday to Greg!
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    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout-06/13/2013

    by , June 12th, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Bumpy Jones Meet starts today. Our workout will be light.

    LCM
    WARM UP:
    3 X 200 3:30
    2 X 100 2:00

    1 X 200 kick + 100 swim

    10 X 50 1:20 choice
    #3-6-9 are fast

    WARM DOWN: 4 X 50 easy

    Updated June 12th, 2014 at 08:14 PM by Editor

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    Swim Workouts
  8. A 500 Fly kind of day

    by , June 12th, 2014 at 07:34 AM (Mixing it up this year)
    Yes the crazy girl came to practice today and actually lapped Mike Dayoub as he swam with paddles and fins while I went a 500 Fly.

    500 free
    500 free kick w/zoomers
    500 Fly for time 10:37
    200 free EZ
    300 1 arm fly drill w/zoomers
    500 free kick w/zoomers descend by 100
    400 free w/snorkle
    100 free EZ

    Total 3000 meters
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    Swim Workouts
  9. Slow day at the pool

    by , June 11th, 2014 at 08:42 PM (Mixing it up this year)
    A warm water long course workout today. Nice to have to only share with Katy who I am used to sharing with during short course season.

    My fly felt better with each swim, same with the back and free. The breast my left knee cracked so many times but got better each time too.

    500 free
    500 free kick w/zoomers
    2x500@5 IM went 4:08, 4:03, 3:56, 3:52, 3:48
    500 free kick w/zoomers
    300 free EZ w/snorkle

    Total 2800 meters
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/12/2013

    by , June 11th, 2014 at 03:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 100 2:00

    1 X 300 choice
    Fins optional

    2 X (3 X 100 free 2:15
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    3 X (start-turn-finish

    1 x 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Week 89 - Wednesday

    by , June 11th, 2014 at 03:17 PM (After a long rest)
    I was tired and stiff this morning. I also woke with a stiff neck and don't know if this was a result of yesterday's efforts or sleeping weird last night. This mornings workout was a recovery and I felt pretty good after I warmed up.

    Warmup
    400 free with snorkel
    6x50 catchup


    Main sets
    8x100 pull on 1:30 descend 1-4
    4x100 swum as fly delay hip drill(this was a strange one for me but then again I don't swim fly)
    200 kick without board front, left, right, back by 50
    100 free
    200 kick without board front, left, right, back by 50
    100 free
    800 straight swum alternating 50 free,50 fly drill


    Warm down
    200 easy


    Total 3500LCM

    Lots of drills and easy swimming today.

    TomorrowI head back to Dallas on an early flight and will swim in the afternoon. We have our 100s best average kick test set tomorrow. Should be a lot of fun.
    Categories
    Swim Workouts
  12. Workout 06/10/14: evening

    by , June 10th, 2014 at 09:31 PM (Maple Syrup with a Side of Chlorine)
    Took yesterday off, and had a nice first day of staycation catching up on household goodies. Went to men's group and then a bonfire with the exchange kids - a fun night. Most importantly, it was the 21st anniversay of my wife and my first date :kiss:

    Today I helped out at the college with installing baseboards and some dry erase boards. After gathering the kids from school we went out for supper and ran into my son's homeroom teacher, so treated her to a meal. Got a message from Jinho that he is safely back home in Korea, so I headed to Masters feeling great (although a little tired).

    200 swim/100 kick/200 pull with boy/100 swim with AP
    4 x 25 drills
    4 x 25 burst and cruise

    Main set (from Open Water Swimming book)
    - 400 (Fast every 4th 25) - did 500
    - 300 (Fast every 3th 25) - did 400
    - 200 (Fast every 2nd 25) - did 300
    - 100 (Fast every 25) - went 1:03

    300 loosen and out
    (Masters/Rec/2400 yds/55 min)
    ------------------------------------
    That main set was a real breath taker! Greg and I were the only ones doing this tonight and it was great to have each other to push through the fast swims. Tim has his big tri this weekend.
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    Swim Workouts
  13. Week 89 - Tuesday

    by , June 10th, 2014 at 04:32 PM (After a long rest)
    Today I swam at the Stanford aquatic center and had a LOT of fast fun with Stanford Masters swimming LCM. The masters team were really great and friendly, and the workout was hard but terrific. I swam with about 14 guys and gals and all of them were fast.

    Warm up
    700 free
    4x200 IM on 3:20 descend 1-4

    Main set
    2x(100 free on 1:20, 100 back on 1:30, 100 free on 1:05, 100 back on 1:15, 100 free on 1:20, 100 back on 1:30, 100 easy)
    4x100 pull on 1:20
    50 easy
    3x100 pull on 1:20
    50 easy
    2x100 pull on 1:20
    50 easy
    1x100 pull on 1:20
    150 easy
    5x(100 drill swim by 50 on 1:30, 100 kick on 2mins)

    Warm down
    200 easy

    Total 5400LCM

    I did not feel that great during the warmup but after getting my heart rate up in the IM set I started to loosen up and by the main sets I felt good. I was holding about 1.07-1.09 on the free in the first main set and 1.12-1.13s on the back. On the pull set I was hauling and held 1.03-1.04s. I was neck and neck the whole workout with two other guys. I plan on going back tomorrow for some more fun.
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    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-06/11/2013

    by , June 10th, 2014 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    10 X 50 1:15
    Choice. #3-6-9 are fast

    6 X 50
    odd: blocks--sprint 25/25 easy
    even: build to race finish

    1 X 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 04:08 PM by Editor

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    Swim Workouts
  15. Another hot day but a good workout

    by , June 10th, 2014 at 07:39 AM (Mixing it up this year)
    Today was a great distance workout despite the 81.5 degree water. At least I had my own lane.

    400 free
    400 free kick w/zoomers

    2 times thru
    800@14 free w/big paddles & bouy R1- 12:53 R2- 12:30
    400@7 free w/strapless paddles &bouy R1- 6:17 R2- 6:08
    200@3:30 free R1- 3:22 R2- 3:17

    400 free EZ

    Total 4000 meters
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    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout-06/10/2013

    by , June 9th, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20
    1 X 100 swim

    1 X 300
    50 stroke/50 free

    6 x 100 2:30
    odd: perfect stroke
    even: 85/90%--strong

    6 X 50
    odd: blocks--25 sprint/25 easy
    even: build to race finish

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 04:09 PM by Editor

    Categories
    Swim Workouts
  17. Week 89 - Monday

    by , June 9th, 2014 at 11:32 AM (After a long rest)
    Yesterday was another busy day for my daughter and consequently me as her personal taxi service and cheer leader. Her best event is the back and the further the better. Yesterday she had the 100 back which she was hoping for a best time in. She learnt a valuable lesson that I hope for her sake she does not repeat. The pool she swam at was fairly old and the pads are very slippery and she slipped really badly at the start; she was at least two body lengths behind before she got out of the flags. I was so proud of her though because she never gave up and swam great and her time was just slightly slower than her best time. On her 200 free she dropped another 6 seconds and her 50 breast which she has not swum in a year she dropped almost 14 seconds. She is now at AA to AAA on nearly all her swims and she is having fun. Even after her back start she was smiling which I thought was pretty awesome.

    Despite a great night of sleep I felt quite tired this morning. I suspect it's a combo of hard workouts last week and then a long weekend as cheer leader. I am traveling again this week(this is my last week long trip ahead of worlds and I am really looking forward to this one). I am back in San Francisco and will swim at Stanford tomorrow and Wednesday. When I swam in college I swam in some great pools but never at Stanford so this will be a first.

    Todays workout out was a mid distance workout swum long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    8x100 kick on 1:50
    6x500 descend 1-3 1,2,4,5 swum with bouy and paddles 3,6 without on 7.30

    Warm down
    200 easy

    Total 4700LCM

    We have been doing a lot of 100 kick sets on 2mins LCM but I guess after my 10min kick last week Tom decided to reduce my interval. I was holding 1:35-1:40 throughout. On the 500s I went 6:05, 5:55, 5:47, 6:05, 5:59, 5:48. This was hard because mentally I knew the fastest 500s were without toys and I set a pretty fast pace on the second pull 500. I tried working my turns and my kick on #3 and #6 and was pleased with my pace. What made these even harder was that there was lightening in Dallas this morning and we lost power several times during practice. The last two 500s were swum with just the office and weight room lights on, so for want of a better description it was pretty dark in the pool. There was enough light to see the wall but only a couple of feet from the end of the pool. I guess our lights have a trip where they can't be restarted for 5mins after a surge so just as we were finishing the last 100 OF THE last 500 the lights started coming on. Throughout the lightening storm the many electronic clocks in the pool stayed on. Quite weird. Luckily the pool is well grounded and we are safe.

    Thursday we have our 100s best average kick set so I will be swimming scy so we can see progress. I hate this one but I know my kick is much weaker than my pull so keep working it.

    47 days til worlds.

    Updated June 9th, 2014 at 02:27 PM by StewartACarroll

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    Swim Workouts
  18. Hot pool and crowds, not a good combination

    by , June 9th, 2014 at 07:38 AM (Mixing it up this year)
    The pool was on the hot side for me at around 82ish. When I am warm diving in I know it is not going to be good. Not only that but the rec pool was closed so everyone from there was trying to swim in the lap lanes.

    I had one USA swimmer in with me but if I can lap him he is way out of shape and he also does not know how to circle swim and just goes down the center. Next time if I have my paddles on I will knock him around a bit till he learns to circle.

    My whole goal today was just to do 3000 meters to reach the 250 mile mark for the year. Made that goal.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles
    5x100 #1 fly, #2 back, #3 breast, #4 free, #5 IM no interval just went we I wouldn't cream everyone
    500 free kick w/zoomers
    500 free w/snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  19. Sunday, June 8

    by , June 8th, 2014 at 03:35 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    6 x 25 burst + curise
    100 EZ

    Main Sets:

    4 rounds:

    1 x 25 AFAP
    1 x 25 EEZ
    1 x 50 AFAP, broken
    1 x 50 EZ
    1 x 75 AFAP, broken
    1 x 75 EZ
    1 x 100 AFAP, broken
    1 x 100 EZ

    -- approx :30 rest after EZ portions

    R1= :10 rest
    R2 = :15 rest
    R3 = :20 rest
    R4 = :20 rest

    R1 = dolphin kick w/board & fins
    R2 = breast
    R3 = dolphin kick w/board & fins
    R4 = free w/paddles: did this one at 100 pace, not AFAP. didn't have any more AFAP

    extra 100 EZ

    5 x 50 smooth backstroke w/paddles
    100 EZ

    Total: 3400


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

    Today, I came in expecting the pool to be long course. Nope, the competition pool was closed and rec swim was in the small pool (belch). I had my own lane for about half the workout though.

    Now off to a farewell party for one of my swimmers who is moving to NY. I will miss him.
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    Swim Workouts
  20. Workout: 06/08/14 OW

    by , June 8th, 2014 at 03:15 PM (Maple Syrup with a Side of Chlorine)
    Ended up at the drive-ins last night, and bed around 2am. Up for Lake Paran this am at 8, did 0.6 miles with Tim and Rebecca. Eazy, first OW of season for both.


    Had brunch for Jinho and now at graduation party number 3 for the weekend. Church tonight, then Jinho flies home tomorrow.
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    Swim Workouts