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Swim Workouts

  1. Workout 03/19/15: noon

    by , March 19th, 2015 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    Lena and I enjoyed a massage yesterday then a relaxed evening with the kids. I did a recycling run and some other errands this morning before hitting the pool ...

    200 free/200 back/200 IM drill
    4 x 75 kick
    1 x Noah's Ark pull with snorkel
    4 x 75 (swim/fast IMO/AP)
    4 x 50 (25 easy, 25 FAST)
    100 easy and out
    (Solo/Rec/2000 yds/40 min)
    -------------------------------

    For anyone in the New England area: 2nd annual Edge Spring Fling Masters meet near Burlington, VT next Saturday (3/28). Info: https://drive.google.com/open?id=0B6...HZZ&authuser=1
    Categories
    Swim Workouts
  2. Week 129 - Thursday

    by , March 19th, 2015 at 01:48 PM (After a long rest)
    I had a massage last night and it was fine, but I felt like I still had knots after the 90 min massage despite the best efforts of the masseuse. I slept really well but once again woke up tired and sore; probably a combination of my pre massage soreness and the massage itself. With the meet this weekend and feeling generally rough I decided to go a little easier today or at least that was my thought when I started!

    Instead of lifting I decided I would do dry land instead and focused primarily on my core. Instead of doing 3 rounds or 15 minutes of abs I decided to do 4 rounds and add one extra stomach exercise per round so 24 minutes of abs. I don't know why I thought this would be going easier but I did. I was hurting after round 1 but stuck with it and made it through the abs. I was feeling pretty crappy so decided to swim until I felt loose and get out.

    Dryland
    10 mins on vasa swim trainer done as 1:30 on, :30 off x 5
    4 x (flutter, oblique crunches, v-sits, leg extension, planks, flutter) done as :45 on :15 transition and 1 min between rounds.

    Swim
    4x100 free with snorkel
    6x50 catchup on 1min

    So I got home feeling better after my stretch swim, and as I came in the door my wife and daughter were engaged in world war 3. I avoided getting sucked in but it seemed to revolve around my daughter being messy and turning everything out where ever she is. My wife spent yesterday clearing up and within an hour of being home my daughter had obliterated any sign of my wife's work; she was upset!

    So at work I had a good morning, but just received a call from my wife and apparently my son was again knocked out during school PE. Same kid and same teacher as the accident a few weeks ago that left him concussed. My wife said he appeared more coherent than the last one but its very disconcerting and makes me seriously question what is going on in the PE class and why this cant be prevented.

    What's the expression about what does not kill us makes us stronger! The Carroll's are going to be very strong at this rate! If my mother is reading this, he is OK. I promise, but its very worrying!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 03/20/2015

    by , March 19th, 2015 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:15
    50's: #2-4-6-8 are fast

    1 X 200--50 stroke/50 free-- 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:30
    Three rounds--choice

    1 X 100 moderate 2:00
    4 X 50 1:15
    Three rounds.
    50's: odd: easy even: fast--all choice

    WARM DOWN: 4 X 50 easy

    4350Y
    Categories
    Swim Workouts
  4. What possessed my? thet evil stroke...

    by , March 19th, 2015 at 07:31 AM (Mixing it up this year)
    Yes today I worked on breaststroke. Tomorrow is going to be a log freestyle set LCM.

    500 free
    500 free kick w/zoomers
    10x50@1:10 breast pull w/zoomers
    500 breast kick
    4x50@1:10 breast putting it all together
    3x100@:15RI free

    Total 2500 yards
    Categories
    Swim Workouts
  5. Week 129 - Wednesday

    by , March 18th, 2015 at 10:51 PM (After a long rest)
    Today has been crazy busy and I dI'd not have much time to write my blog so one is late and I'll be short. Very busy work day and ended the day with a massage.

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

    main sets
    12x25 on :40 open, close, easy, fast
    16x50 free on :50 at 200 race pace
    200 easy
    2x(400 IM on 6mins, 300 kick on 4:45, 200 IM on 3mins, 100 kick on 1:45)

    warm down
    200 easy

    i held 26/27s on the 50s but was hurting from #3 on. I never hit any easy speed today. I was proud I hung on but it REALLY hurt. The rest was swum aerobically and I was whooped at the end of this one.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 03/19/2015

    by , March 18th, 2015 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 --

    6 X 100 kick 2:15
    #4-6: 50 moderate/50 fast

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate
    1 X 50 fast 1:30
    Two rounds--choice

    3 X 400
    #1: IM 7:00
    #2: 50 stroke/50 free 7:00
    #3: free/negative split

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  7. Workout 03/18/15: morning

    by , March 18th, 2015 at 10:00 AM (Maple Syrup with a Side of Chlorine)
    Another quick workout this morning. The adult swim lanes were not as busy ...

    200 free/200 back/200 im drill
    2 x 50 kick/150 AP/100 pull continuous
    3 x (150 on 2:00, 100 on 2:00 with snorkel)
    200 warm down
    (Solo/Rec/2150 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  8. Lack of sleep is not fun

    by , March 18th, 2015 at 07:26 AM (Mixing it up this year)
    I figure eventually I will get a good night sleep when I am tired enough. Just not tonight since I have to work at 1am.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/paddles & bouy went 1:25, 1:25, 1:24, 1:24, 1:25
    1 minute rest
    5x100@1:30 free w/paddles & bouy went 1:21, 1:22, 1:21, 1:22, 1:22
    1 minute rest
    10x50@:50 free w/zoomers went 41,40,39,38,38,38,37,37,37,36
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  9. Week 129 - Tuesday

    by , March 17th, 2015 at 09:44 PM (After a long rest)
    I got home from work late last night to be greeted at the door by my daughter who had arranged to meet a fellow swimmer at the pool. Her team take two weeks off after TAGS and this is the second of the two weeks. Last week she was adamant she did not want to swim but opted on her own accord to swim 3 times. While this week she made no predictions I knew she was ready to get back in when she sparked me on Sunday about public swimming times. So I headed to the pool to drop her off and then realized she only had 45 mins so grabbed a quick sandwhich before heading back to pick her up. On the way home she informed me that her and her friend were swimming this morning with me. I woke my daughter up at 4:30am and she got up with no complaints and even seemed in a good mood for the time. I open the pool on Tuesday and Thursday so we arrived an hour or so before her friend had promised to show up. My daughter warmed up with me doing a rowing machine while I did the vasa and joined me on abs which was fun. Feom 5:45am on she was looking for her friend who subsequently did not show up. My daughter swum with me and we had fun but she was upset at her friend.

    10mins on vasa swim trainer done as 5x(1:30 on, :30 off)
    3x5mins of abs(flutter,oblique crunches, leg extension, planks, flutter) done as :45 on :15 transition except on the last round where I did 1min on the last set of flutter kicks.

    Swim
    400 free with snorkel
    6x50 catchup on 1min
    4x100 kick on 2mins
    8x50 on 1min alternating fly, free by 50
    200 easy

    today was fun!
    Categories
    Swim Workouts
  10. Tuesday, March 17

    by , March 17th, 2015 at 04:10 PM (The FAF AFAP Digest)
    1800 EZ

    30 minutes+ rehab ex & stretching


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

    Albatross psych sheets are out. I asked the meet director to scratch me from 100 back and put me in 50 free. It would be my fourth event of the day, and I may be too tired to swim it. But at least I'll have the option. Oddly, the 50s aren't well spaced out at this meet.

    http://www.ancientmariners.org/albatross/pyschsheet.pdf
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 03/18/2015

    by , March 17th, 2015 at 12:34 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
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 x 100 IM 1:45
    4 x 50 1:00--#4 on 1:30
    Four rounds.
    50's: round 1 fly, 2 back, 3 breast, 4 one of each

    4 X 250 3:20
    4 X 150 2:00
    Pull.
    250's/150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  12. Another day of Sleep Swimming then some fly drill

    by , March 17th, 2015 at 07:22 AM (Mixing it up this year)
    It was a little more difficult to tell when I was near the wall since they didn't turn on the really bright lights this morning, but I managed to sleep swim thru my first 1000.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkel
    200 torque drill w/paddles & snorkel
    200 angel arm fly w/snorkel & bouy
    200 1 arm fly
    200 fly for time 3:39 it felt faster than it was
    300 free
    200 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  13. Week 129 - Monday

    by , March 16th, 2015 at 08:46 PM (After a long rest)
    I had a VERY lazy weekend which is what I really needed after a lot of travel the past few weeks. In fact I knapped both Saturday and Sunday and still went to bed early both days and slept easily through the night. On Saturday night in fact I had 13 hrs of sleep which is so unusual for me. This morning I was still tired but felt way better. My shoulder felt a lot better today also so the rest helped.

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

    main sets
    8x100 drill build by 50 on 1:30
    3x(3x200 free descend 1-3 on 2:40, 200 kick on 3:30)
    12x25 under water with find on :40
    6x50 fast free on 1min

    warm down
    200 easy

    on the main set 200s I went 2:06,2:04,2:01, 2:04,2:01, 1:58, 2:04, 2:00, 1:57. I used the 200s kick as active recovery going 2:55s. I ran out of time this morning and had to skip the fast 50s.

    I have the rescheduled DAM meet this weekend and I am looking forward to swimming some off events. Should be fun and we have a pretty decent team representation which will be great also.

    Updated March 16th, 2015 at 10:14 PM by StewartACarroll

    Categories
    Swim Workouts
  14. Monday, March 16

    by , March 16th, 2015 at 03:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    5 x 50 cruise free w/paddles @ 1:00
    100 EZ
    8 x (25 @ 100 pace + 25 EZ) @ 1:15
    100 EZ
    2 x (25 AFAP + 125 EZ)
    100 EZ

    Total: 2300


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

    Not too much today. My ears are still really plugged up and the right one is a bit painful. Hope it is just related to the sinusitis and not some separate issue.

    I've started using a lacrosse massage ball. I almost always have pain in the infraspinatus and teres area of my left shoulder. But the ball seems to help reduce tightness and pain.

    I saw there are 208 swimmers for the Albatross meet, almost at the meet limit of 215. I haven't been to a meet in PV since last April, so looking forward to seeing my PV friends!

    Updated March 16th, 2015 at 04:12 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 03/17/2015

    by , March 16th, 2015 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left , 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 50 easy 1:10
    1 X 100 blocks
    3 x 50 easy 1:10
    1 X 50 blocks
    3 x 50 easy 1:10
    1 x 50 blocks
    Block swims are race pace

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts
  16. Workout 03/16/15: morning

    by , March 16th, 2015 at 09:08 AM (Maple Syrup with a Side of Chlorine)
    Quick swim today, mostly because adult swim was packed and I was not motivated to battle it out in the lane ...

    200 free/200 back/200 im drill
    400 shark swim
    (Solo/Rec/1000 yds/20 min)
    --------------------------------

    Sometimes when the lane is full I can find a spot between traffic to allow for some intervals, but not this morning.
    Categories
    Swim Workouts
  17. Distance day today

    by , March 16th, 2015 at 07:30 AM (Mixing it up this year)
    Since I go on call this week I wanted to get one decent distance swim in.

    500 free
    500 free kick w/zoomers
    2000 free w/paddles & bouy 15:07 at the 1000 and 24:57 at the 1650 and 30:15 at the 2000
    500 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  18. Sunday, March 15

    by , March 15th, 2015 at 03:32 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Jim and John

    Warmup:


    500 various
    100 scull
    20 x 25 w/fins @ :30
    -- UW 15 m+ each length
    -- had a chat break during the set
    50 EZ

    Main Sets:

    3 x (4 x 25 fly @ 100 pace w/fins + 4 x 25 EZ) @ :30
    50 EZ

    20 x 25 @ :40
    -- Jim and John were doing fly and IM
    -- I did: odds = shooters, evens =- 15m+ UW
    100 EZ

    2 x (25 AFAP breast + 25 EZ)
    150 EZ

    Total: 2650


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

    Didn't go too hard today, lots of hypoxic work. I"m going to rest hard the next 5 days before the Albatross meet. Off to do my RC exercises and stretch a bit.
    Categories
    Swim Workouts
  19. Workout 03/14/15: morning (Pi Day!)

    by , March 14th, 2015 at 04:22 PM (Maple Syrup with a Side of Chlorine)
    Picked up an extra day at work yesterday due to my bosses vacation (which is a common occurrence these days), so I missed a swim. I was excited to get to the pool this morning and celebrate Pi day with the team ...


    (courtesy of the Boston Globe twitter today)

    3 00 swim - choice
    1 00 kick
    4 x 50 burst and cruise
    1 x 50 dolphin kick on back
    5 x 50 on 1:00 descend [I did 8 on :45 with snorkel]
    9 x 25 (fast free down, non-free back) + 25 easy
    2 00 pull
    6 x 100 on 2:00 descend 1->3, 4->6 [I did 'em on 1:45, back then IM]
    5 00 seconds of fly stroke review
    I then filmed everyone with the GoPro, trying a different underwater mount.
    (Masters/Rec/2150 yds/90 min)
    ------------------------------------
    We had a full pool again with Tim and Kevin B doing their own workout, and Kevin M., Rachel, Melissa, Meg, Greg and I getting our nerd on. I used the digits as the basis and put the different pieces together for a good workout. We almost didn't have a lifeguard, as the age group team is away at Golds this weekend and the pool was empty until we hopped in at 10:30; at 10 they called me at home to see if there was anyone coming. Headache averted!

    Oh yeah, Greg made some homemade chocolate doughnuts for us to try - delicious!

    Updated March 14th, 2015 at 04:31 PM by rxleakem

    Categories
    Swim Workouts , Reference: workouts
  20. Week 128 - Saturday

    by , March 14th, 2015 at 01:54 PM (After a long rest)
    I had another great night of sleep but I was really tired today. I felt good in the water but generally was just tired. Yoga kind of felt the same today. I did fine but was just not my normal self. I am hoping my melaese is just months of hard training combined with months of work related travel just catching up on me. I only have 3 weeks until we start backing off for nationals so I need to rest today/tomorrow and have a few additional weeks of good workouts.

    Warm up
    3x300 on 5mins alternating 50 free, 50 kick

    Main sets
    12x25 free on :40 done as open, close, easy, fast per 25
    16x100 on 2mins at 500 race pace

    Warm down
    8x50 perfect easy free on 1min

    I started out going :56 and then held :57s through number 12 when I slipped to a :58 and held this until the last one where I dropped to a :57. It was a little challenging today due to every clock at the pool being off for some reason. I was not upset with my times but I was really feeling it on the last 6 or so. My left shoulder still hurts; sort of a dull ache in my teres major area.

    After the swim workout I did two yoga classes. The first was a base yoga class with a lot of stretching in the shoulder area which was great. The second class was a power yoga which I really struggled with today. I seem to do ok on the power related exercises but the balance and endurance are a struggle(the endurance surprises me). Keeping a leg elevated for 5 minutes or more is tough. The only saving grace was that others struggled today as well.

    Roll on a nap and a day of rest tomorrow.
    Categories
    Swim Workouts