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Swim Workouts

  1. July 12-14

    by , July 15th, 2014 at 12:01 PM (The FAF AFAP Digest)

    Saturday: Swim/SCY/Solo @ Oak Marr

    It was pretty crowded as is typical on the weekend, so I was lucky to get half a lane to myself.

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    10 x (25 AFAP + 75 EZ) @ 2:30
    -- I was off on all but one of these. I definitely have lost some speed during my break.

    10 x 100 kick w/fins @ 1:45
    -- hold under 1:08
    100 EZ

    That was all I had time for ...
    Total: 3350


    Monday: Drylands

    RC/scap ex
    kneeling ab crunch, 110 x 1 x 25, 120 x 3 x 20
    wood chop, 25 x 3 x 15 each side
    explosive leg extension, 90 x 1 x 15, 105 x 2 x 15
    seated row negatives, 80 x 4 x 8
    russian twists on incline bench w/plate, 25 x 3 x 25
    tricep press, 80 x 4 x 8
    explosive leg press, 175 x 3 x 15
    push press, 55 x 3 x 8


    Well, I got in four swims last week. I must say I've been enjoying goofing off and not focusing on hard training. And without a meet in sight, I'm still somewhat de-motivated. I just need to keeping going to the pool to get in more decent shape-- here I go now!
  2. Needed a recovery day

    by , July 15th, 2014 at 07:28 AM (Mixing it up this year)
    This was my recovery day today.

    500 free
    500 free kick w/zoomers

    4 times thru IM order
    4x50@1:10 for fl, bk, & br @1:00 for fr
    30 sec rest

    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick w/zoomers
    2x100 from block as 15m sprint then easy free #1 fly, #2 free

    Total 2500 meters
    Swim Workouts
  3. Workout 07/14/14: evening

    by , July 14th, 2014 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend of work and then activities at church, I was happy to get out of work early today and rest a bit at home before a swim this evening. The pool was a bit crowded so I was not able to get in what I had planned, but I was able to do ...

    200 Fr/200 IM drill
    200 kick

    2 x
    - 4 x (3 x 25 on traffic:, as sprint, sprint, easy, the 2 fast IMO)
    - 200 Pull with buoy fast

    200 loosen and out
    (Solo/Rec/1800 yds/40 min)

    I was able to get a 2 mile jog in on Saturday night, and I have been a little sore from the open water adventures last week. I'm looking forward to the Baystate Games this coming weekend at Springfield College in Mass. I am signed up for just Saturday, doing:
    400 Free
    400 IM
    100 Back
    50 Free

    Out to be an interesting day, befitting my first ever LCM meet. I haven't been very consistent with training over the past few months (and haven't been in a long course pool since last summer), but I am looking forward to the challenge of LCM! The 400 free swims around noon, and then the rest of the meet starts at 4:30 - I plan to use the 400 IM as an extended cooldown/warmup before the 100 back.

    Edit: found the psyche sheets here.

    Updated July 14th, 2014 at 08:34 PM by rxleakem

    Swim Workouts , Planning
  4. Week 94 - Monday

    by , July 14th, 2014 at 01:51 PM (After a long rest)
    I had a rough nights sleep last night, I had a lot on my mind and was very hot all night. My daughter just missed a couple of individual TAGS times yesterday and she exited the 100 back in tears(which only lasted a few minutes), but my heart went out to her. We have always focused on personal best times and I was so proud of her when she came out of the pool and gave me a hug and said that she was pleased with her swim(you could tell she was upset with the start) because it was a best time. I almost teared up when she said that. I also learnt a lesson yesterday about what I must have put my own mother through as a child(sorry Mum). For the first time yesterday I realised that it hurts the parent and not just the child when your child does not get what they have worked so hard for. I have done my best to not coach and not put any pressure on her and have tried keeping the big picture of swimming for life at the forefront of all our conversations but you do second guess yourself and I kept asking if I was part of the reason she missed her time. I have no intention of mentioning her missing her goal but rather to continue setting goals and encouraging her toward her goals with the #1 part being to have fun. You can probably tell I am very proud of her.

    I was awake as the alarm crept toward 4.30am and just got up without the alarm going off. Todays workout felt surprisingly good and smooth. I did not feel very fast but I did feel strong and my times were pretty consistent today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets

    4x(300 smooth on 4mins with paddles, 4x50 build on 1min)
    6x(100 kick with fins on 1.45, 2x50 kick with fins on 1min)

    Warm down
    6x100 on 1.30 with snorkel perfect swim

    Total 4500LCM

    I was holding 3:30-3:33 on the 300's with paddles and then built each 50 to 33-34 on the 50's. The kick was interesting and I held 1:15 on the easy 100 and then 30-31's on the fast 50's with fins. I felt good today.

    20 more days til worlds!

    Psych sheets were released today for worlds (there's a link on the usms forums) and I am ranked 3rd in the 800, 6th in the 200 and 2nd in the 400. I am also swimming the the 50 free(this will be interesting to see if I have enough speed to place top 10) and the 100 free. There are some very strange entry times in many different age groups. My event rankings seem to line up with what I know of the domestic and international competition. Looks like there are some really fast guys in my age(I suspect all ages). I am looking forward to some really fast racing.
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout-07/15/2013

    by , July 14th, 2014 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 X 50 kick 1:20
    Build each 50 to fast
    1 X 100 swim

    6 x 100 2:15
    All 6 @ 85/90%

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

    6 x 200 pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Getting as much distance training in as I can

    by , July 14th, 2014 at 07:42 AM (Mixing it up this year)
    With 2 weeks before taper I am hitting the distance swimming hard. Monday and Wednesday will be hard distance free sets with Tuesday as a distance fly day. Then hopefully I can get in for a short swim on friday some time. I will be coaching at the state meet at GA Tech so hopefully during the break I can get in and just keep my feel for the water. Then kick it back up the following week for one last push.

    My pacing is really going well, so well I hope to be back around low 23 minute or high 22:55ish at Nationals for the 1500 Free.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:29, 1:30, 1:30
    1 minute rest
    5x100@1:40 free w/paddles & bouy went 1:28, 1:29, 1:30, 1:29, 1:28
    1 minute rest
    5x100@1:35 free w/paddles & bouy went 1:29, 1:29, 1:30, 1:29, 1:29

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 meters
    Swim Workouts
  7. Did not expect to swim this morning

    by , July 12th, 2014 at 01:48 PM (Mixing it up this year)
    My Y team was supposed to be at a meet that got cancelled due to weather since it was an outdoor meet. Went to the our Y since the CCAC was closed for a meet.

    Temperature was 86 degrees today and the clouds were ominous so I tried to get some yardage in before getting thrown out.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bouy went 2:45, 2:45, 2:45, 2:42, 1:37
    500 free kick w/zoomers fast
    500 free w/snorkle

    Total 3000 yards
    Swim Workouts
  8. Week 93 - Saturday

    by , July 12th, 2014 at 11:34 AM (After a long rest)
    The regional championship meet is being held at our pool so this affected our workout slightly this morning. We normally swim at 7am on a Saturday but had to start at 6:30am and we had lots of kids shuffling around at 7:30am so we had to get out pretty quick.

    My my daughter is swimming at the champs meet and it's been fun again to see her drop more time on everything she has swum so far. I am so excited that she is having fun. Despite missing her goal to qualify for TAGS on the 200IM last night she dropped another 4 seconds and missed the cut by about a second. When you consider she has knocked about 25 seconds off her 200IM this season it's hard to be anything other than very proud and I keep telling how proud i am of her.

    Todays workout was a mix of speed related sets and I again am feeling pretty good.

    400 free with snorkel
    6x50 catchup on 1min

    main sets
    4x(50 fast on 35, 50 fast on 1min, 100 easy on 1:40)
    16x50 kick on 1min
    8x100 on 2mins swim as 25fast,25easy,25build,25 fast

    warm down
    3x300 with snorkel easy perfect stroke

    Total 4000LCM

    i was holding 30-31 on the fast 50s and felt pretty good and strong. The kick I was holding 47-50s. The 100s were really fun and felt strong and smooth on the fast portions. I was coming in under 1:10 on all of these so felt really good about this set. The 300s I felt smooth.

    We did our last dryland after practice and I hit this very hard. We did 3 rounds of(5mins of Abs(crunches, leg extension, planks, v sits, one arm one leg planks) done as 45 secs on, 15 secs rest, 5mins of vasa swim trainer).
    Swim Workouts
  9. Friday, July 11

    by , July 11th, 2014 at 04:31 PM (The FAF AFAP Digest)


    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 shooters w/fins + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:10
    50 EZ

    4 x (25 fast kick + 25 EZ) @ 1:00
    50 EZ

    5 x (6 x 50 w/fins)
    1-4 = fly/back/breast/free @ 200 pace @ 1:10
    5 = fast kick @ 100 pace (:31s) @ 1:10
    6 = EZ @ 1:30

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

    Total: 3450 m


    Well, I can see why Mark complains about long course stroke workouts. The short axis strokes are particularly hard. Didn't feel great, but at least I got myself to the pool! I'm off to VA this weekend to see Teen Fort. I would love to swim with my team, but GMU is closed for 3 months this summer. So I'll be on my own.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout-07/14/2013

    by , July 11th, 2014 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    3 x 100 kick 2:30
    1 x 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100 2:30--choice
    #3-6-9 are fast

    4 X 250 4:00
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Week 93 - Friday

    by , July 11th, 2014 at 02:59 PM (After a long rest)
    To this point in my adult life I have not been a fan of massages; I know that too many this reaffirms how weird I am, but there is something about a stranger touching me that I have always found quite off putting. This all said I have changed my mind. Due to my soreness I asked my wife to arrange a deep tissue massage for me. I think my actual words were, "please arrange for a former east german swimmer to pound on my back and shoulders for an hour and a half". When I showed up for my appointment I definitely did not have anyone that looked like my description. Instead TC was a very small South Korean man with a very soft voice. You can imagine what I was thinking! After about 30 seconds I realised TC was a very skilled massage expert who also must have been a former Judo world champion. I went from speaking to complete silence within 30 seconds. I have never ever felt so much pain and pleasure in my life. TC continued to beat, stretch, twist and thump my back, shoulders, neck and legs for another 1.5 hours. When I was done I had not said a word, I was out of breath, and mush. At the end of my appointment I made my next one and signed up for the once a month massage for the next year(seriously). It was awesome.

    I had a lousy nights sleep, probably due to the pain, and pleasure of the massage, and probably only got a couple of hours of sleep before I had to get up for practice. Todays workout was much less yardage again(second day in a row). I felt sore from the massage in the warmup but when we got to the main set I felt pretty good and had a great set of 50s at 800m pace. I am feeling much better than I thought at this point with only 23 days til worlds.

    Warm up
    400 free with snorkel
    6x50 alternating finger tip drag and catchup on :50

    Main sets
    10x50 drill build by 25 on 1min
    20x50 with tempo trainer holding 33.5 per 50 to my feet on 1:07(one beep of rest on the tempo trainer)
    6x100 kick on 2mins

    Warm down
    700 LCM with snorkel perfect swim

    Total 3500LCM

    On the 50s at 800 pace I was comfortably holding 32-33s and on the last 6 picked up the pace dropping to 28 on the last one. There was quite a bit of rest on these pace 50s but I felt like I had a lot of easy speed. I am feeling really good and more rest will really help. Considering we have not even really started our taper yet I am swimming very well at the moment.
    Swim Workouts
  12. A harder workout with the new toy

    by , July 11th, 2014 at 08:00 AM (Mixing it up this year)
    Ok I am getting the hang of this Garmin and now carry a pair of reading glasses to the pool to look at it during practice. Still experimenting with it but I like getting my average splits per 100 when doing longer swims.

    Today I was joined by several masters due to overcrowding in their lane. I just adapted to their workout since I was doing a distance day.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy
    2x400 free w/paddles & bouy
    4x50 fly
    300 free kick w/zoomers
    200 free w/snorkle and steady kick

    Total 3000 meters
    Swim Workouts
  13. Workout 07/10/14: OW evening

    by , July 10th, 2014 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Wow, back to back OW dips! After last night's most excellent adventure in the Berkshires, I met with Greg and Melissa at Lake Paran closer to home. The water was in the low 70 's with some very refreshing cold spots. We did two loops near the boat launch on the south side of the lake before Melissa headed home, then Greg and I investigated the weeds in the middle. I logged 1.15 relaxed miles in just over 50 minutes.

    Updated July 10th, 2014 at 10:58 PM by rxleakem

    Swim Workouts , Open Water
  14. Thursday, July 10

    by , July 10th, 2014 at 04:16 PM (The FAF AFAP Digest)



    600 various
    3 x 50 scull
    2 x 4 x 25 shooters w/fins + 50 EZ
    50 EZ

    Main sets:

    4 x (10 x 25 w/fins @ 100 pace + 50 EZ)
    R1 = back, R2 = breast, R3 = free, R4 = dolphin kick
    -- I was going to entirely bag any race pace efforts for awhile, but these weren't too bad, though I did miss a couple.

    300 EZ

    Then I modified an aerobic set that I made Mark do last night. Naturally, I eliminated the fast 100 fly. Used :30 per 25 interval.

    25 fly + 50 back + 75 breast + 100 up tempo kick
    25 back + 50 breast + 75 free + 100 up tempo kick
    25 breast + 50 free + 75 single arm fly + 100 up tempo kick
    25 free + 50 single arm fly + 75 back + 100 up tempo kick

    200 EZ

    Total: 3750


    Well, that felt harder than it should have. As I was adding up the yards in my head, I was wondering how on earth Ellen Reynolds (superstar who just aged up into my age group) does 6,000 7x per week ... Still, given the circumstances, I feel that was good enough to merit my birthday dinner at Wild Rosemary tonight. :-)
    Swim Workouts
  15. Week 93 - Thursday

    by , July 10th, 2014 at 01:59 PM (After a long rest)
    I went to the pool last night and did a really good dryland workout consisting of 3 rounds of(5 minutes of Abs done as 45 seconds on, 15 seconds off; crucnhes, leg lifts, v sits, planks, one arm one leg planks, and 5 minutes on the vasa swim trainer). I cant definitively say I have never ever sweat so much in my entire life. Surprisingly I felt pretty good both during and after this session. We did an 800m loosen up swim after the dryland workout and again I felt pretty decent.

    I slept like a rock last night and woke feeling ok this morning. I still have soreness across the top of my back and shoulders but it feels like its getting better. Todays workout was less distance but higher intensity and despite not feeling rested I felt lighter and easier in the water.

    Warm up
    4x200 with snorkel on 3mins swum as drill swim by 50

    Main sets

    4x(2x50 on :40, 1x100 kick on 2mins) with instructions to get heart rate up
    200 easy
    3x(broken 200 on 5 mins, swum as #1 50,100,50 #2 100,100 #3 100,50,50 with 10 secs rest after 50s and 15 after 100s)
    4x100 on 2mins perfect swim
    8x50 on 1 min swum @800 pace

    Warm down
    100 easy

    Total 3300LCM

    On the transition set I held 33s on the 50s and 1:45s on the kick 100s. On the broken 200s I went 2:14, 2:12, 2:10. The first one I was not aggressive enough on the first 50 but as the set went on I got better. I was pretty pleased with this set and even more excited about how I felt. The pace 50s I was holding 33-34s to my feet.

    The broken 200s definitely hurt but no where near as much as I hurt last week on a similar set(scy). I start my taper on Sunday(3 weeks out) and I am in better condition for sure than previous tapers and really excited for worlds.
    Swim Workouts
  16. Workout 07/09/14: OW evening

    by , July 9th, 2014 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    With storm clouds rolling into town, I headed south to the Berkshires of Massachusetts to join the Simon's Rock crew for a Wednesday evening open water swim (my first). I picked up my buddy Brent in Williamstown and we car pooled down to meet up with the crew. Instead of a swim from the public boat launch on the southern part of Goose Pond we journeyed to the northern end of the Lake for what was dubbed an epic swim, which did not disappoint.

    (Looking east along the north end of Goose Pond. The canal is along the northern edge of the lake)

    The water was rough in the main lake, with small whitecaps forming and strongly pushing us towards the opening of the canal. Goose spills into a protected reserve called Upper Goose Pond, which is actually on the Application Trail route in the area and is totally undeveloped. Swimming through the canal was indeed a treat, made possible due to some heavy storms over the past few days. The trees formed a strong canopy over the passage, and I kept feeling like I was moving through a scene from an Indian Jones movie! Goose is pretty deep, but the canal was quite shallow in places and full of some wonderful rocks and schools of fish to follow.

    (Here is Todd coming through the winding passage)

    The view from the other side, into Upper Goose Pond, was absolutely stunning and the water was transformed from a rough swell to near placid conditions. The sun was starting to lower as we headed out to explore the small island and take a short break before heading back through the canal to our launch beach.

    (The pod of swimmers, nine in total, as we headed away from the mouth of the canal to the island right of center with our safe swimmer buoys in tow)

    We swam into the sun the whole way back, and once we returned to Goose Pond after the canal the churning water met us along with the wind. It was a tough swim back but we were able to sight off a lone tall tree on the northern edge of the lake.

    The conditions (despite the wind) were most ideal for a swim, with the water in the upper 60's and the air in the upper 70's. Our track shows a 1.77 mile jaunt in total, and the storms affected my area did not materialize during our swim. Besides the tremendous beauty of the area and the great fellowship with the swimmers there, the previous few times this particular path for this swim has been aborted due to the summertime storms that seem to flare up so quickly. I was so excited to be able to join in this adventure!
    Tags: berkshires
    Swim Workouts , Open Water
  17. Week 93 - Wednesday

    by , July 9th, 2014 at 10:48 AM (After a long rest)
    I went to bed early last night because I was really tired. I woke this morning still feeling physically tired. When I got to the pool Tom said we would be doing a long recovery type workout, which sounded good. Despite the word recovery I was whooped today. In particular my arms seemed heavy and sore today.

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

    Main set
    6x500 on 7:30 swum as 2 perfect stroke, 1 kick, 2 build, 1 perfect stroke

    Warm down
    12x50 finger tip drill on 1min

    Total 4300LCM

    Nothing really to comment on today other than it felt like a really long workout. I am heading back tonight for dryland and an easy swim. Fingers crossed I will start to feel better soon.
    Swim Workouts
  18. A great distance workout today, key word descend!

    by , July 9th, 2014 at 07:27 AM (Mixing it up this year)
    This was a great distance workout today and I am able to hit times I haven't hit for a long time.

    500 free
    500 free kick w/zoomers

    2 times thru w/paddles & bouy
    2x200@3:30 free went R1-3:13, 3:07, R2-3:06, 3:02
    4x100@1:45 free went R1-1:34, 1:34, 1:32, 1:32, R2-1:31, 1:30, 1:29, 1:28
    4x50@1:00 free EZ
    1 minute rest

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

    Total 3500 meters
    Swim Workouts
  19. Back, Tuesday, July 8

    by , July 8th, 2014 at 04:59 PM (The FAF AFAP Digest)
    I'm back from my European sojourn. Not so happy to be back save for real AC, but back. I was out of the water for 17 days. Since I wasn't in the best condition before I left due to goofing off after my meet was cancelled, I'm in terrible shape now. I've never taken this much time off in my masters career. I'm hoping it helped all the muscles and micro tears repair. It's probably not a bad idea to do something like this on occasion anyway.

    We had a wonderful time. I most enjoyed the time in our flat in Venice and our day trips from there. Venice is so unique, like a dream -- truly a world apart. Having a lot of time there made it easy to see every part of the city, not just the touristy bits. If anyone needs tips, let me know. We didn't wait in a single line! And I may have developed an addiction to prosecco and Luisa pinot grigio.

    I did do a lot of walking every day -- usually over 10 miles, sometimes 15. I also lifted a couple times and hit the ellipse. But none of that helps for swimming.

    Anyhoo, I managed to get myself to the Lebo outdoor pool today despite some serious jet lag. I had thought adult swim was from 12-1, but it was from 11-12. So it was only long course for my warm up and then switched to short course. I had forgotten how strong the currents are in that pool. I felt like I was really getting bounced around. Didn't do anything fast and seemed easily winded.

    600 various in long course

    8 x 50 @ 1:00, 2 x IM order drill

    8 x 50 kick w/fins 2 :50
    50 EZ

    5 x (3 x 50) @ 1:00
    1 = free, 2 = breast, 3 = kick
    50 EZ

    8 x 50 w/fins @ 1:00
    odds = single arm fly
    evens = dolphin kick
    100 EZ

    Total: 2750

    Updated July 9th, 2014 at 12:03 PM by The Fortress

    Swim Workouts
  20. Week 93 - Tuesday

    by , July 8th, 2014 at 08:39 AM (After a long rest)
    I got ahead of myself in my Saturday post when I said we were done with dry lands before worlds. I got a text yesterday from coach saying he wanted 30 mins of drylands and an 800 easy swim last night. Looks like we will be doing abs and vasa swim trainer this week before full taper kicks in next week(I can't wait).

    So last night I did 15 mins of abs, 15 mins of the vasa swim trainer and the 800 easy swim. I did the workout as 3 rounds of 5 mins of abs and 5 mins on the vasa trainer. The abs work I did, 45 seconds on and 15 off, consisting of crunches, v-sits, leg lifts, planks and cycle sitting. We have two types of vasa trainer; one that you lay stationary and paddle and one that's inclined and you pull your body along the bench, I alternated between the two machines.

    I had a good nights sleep but this morning I was sore and tired; in particular my arms were heavy today.

    Warm up
    600 free with snorkel

    Main sets
    4x(3x50 on :40, 1x100 on 1:10, 100 easy on 2mins)
    3x300 perfect stroke on 4 mins
    3x(100 kick on 2mins, 50 AFAP on 1min, 50 back on 1 min)

    Warm down
    10x50 finger tip drill on 1min

    Total 4000LCM

    I hurt most of the main set and had very heavy arms. I held 33-35 on the 50s and was touch and go on the fast 100. The 300s I was cruising and getting about 10 secs rest, although once again my arms felt very heavy. I finally got going on the next set when one of my training partners put fins on and started racing on the fast 50s. I was 30,30,29 from a push by round. Hopefully I will feel a little better tomorrow. As I write this my shoulders are wrapped in ice and hope this makes my shoulders feel better.

    Updated July 8th, 2014 at 08:46 AM by StewartACarroll

    Swim Workouts