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Swim Workouts

  1. Week 203 - Wednesday

    by , August 24th, 2016 at 10:27 PM (After a long rest)
    I again slept great last night.

    The he pool was setup scy

    warm up
    400 left arm pull with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    main sets
    4x200 descend 1-4 streamline back kick with fins on 2:30
    8x(100 kick with board on 2mins, 50 kick with board on 1min, 50 kick afap on :40)
    8x(50 streamline back kick with fins afap on 1min, 50 streamline back kick building to afap on 1min)

    warm down
    200 easy

    i was 2:10,2:07,2:05,2:03 on the 200s back kick with fins. On the 100s kick I was holding 1:25/1:26s, on the 50s I held 41s on the easy one and then :35/:36 on the afap one. On the afap 50s with fins I was holding :24s.
    Categories
    Swim Workouts
  2. Week 203 - Tuesday

    by , August 24th, 2016 at 10:18 PM (After a long rest)
    It's been a busy week but luckily no travel. My kids started back at school yesterday and I was back coaching the senior group. It was terrific seeing the kids again and despite it only being a few weeks it felt much longer. Both my kids like there teachers and seemed to be ok being back at school. My daughter has moved up to the racer group(13-14) and has a new coach who we both know and she likes. She is 13 next month but it's so hard to think she is will be a teenager.

    I had had a good night of sleep on Monday and was back in the gym at 4:30am. Oh it was early!!!!

    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    20x50 kick best average on 1min
    12x25 underwater with fins on :35
    200 easy

    i was able to hold :40/:41 throughout the 20x50s kick.
    Categories
    Swim Workouts
  3. Mon-Wed Aug 22-24

    by , August 24th, 2016 at 09:32 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo

    1700 EZ


    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    50 EZ
    12 x 50 various
    100 EZ

    Total: 2200 m



    Wednesday: Swim/SCY/Solo:


    1300 EZ




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


    Since there are only a few days until my LCM meet, I've decided to take it a bit easy and do a couple SCY workouts. There are a whole 46 swimmers entered in the meet thus far. Fingers crossed for good weather. Going to go hit the foam roller tonight for the first time in ages.

    Updated August 26th, 2016 at 11:04 AM by The Fortress

    Categories
    Swim Workouts
  4. Week 203 - Monday

    by , August 22nd, 2016 at 03:27 PM (After a long rest)
    I had a restless night last night and kept getting up throughout the night. Surprisingly I swam ok today.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on 1min
    6x300 streamline kick with fins on 4mins
    8x50 kick on :50 descend 1-4,5-8
    4x100 kick on 1:30 descend 1-4
    12x25 underwater on :40
    Categories
    Swim Workouts
  5. Week 202 - Saturday

    by , August 22nd, 2016 at 03:24 PM (After a long rest)
    I finally took some ibuprofen before bed and had a much better night of sleep.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip drag on 1min
    16x100 kick with fins on 2mins best average
    12x50 kick on :45

    i held :56/:57s on the 16x100s and finished with a :53
    Categories
    Swim Workouts
  6. Sat-Sun Aug 20-21

    by , August 22nd, 2016 at 11:51 AM (The FAF AFAP Digest)

    Saturday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    6 x (25 AFAP free + 75 EZ)
    3 x (50 AFAP + 150 EZ)
    6 x 50 various
    100 EZ

    Total: 2550



    Sunday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    16 x 50
    odds = fast @ 100 pace, 2 x IM order
    50 EZ
    8 x 50 various @ 1:10
    100 EZ

    Total: 2300



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


    Finished a full three weeks of LCM only training. I fear I'll be a little rusty when short course season starts without any work on starts, turns, SDKs, etc. But swimming options are very few here in the summer, particularly in August with all the pool closures. Today, I'm going to do an easy workout at LA Fitness.

    I entered one of the last LCM meets of the year a couple hours from my house on Saturday: 50 breast, 50 free, 100 back. It will be a small very fast meet, so I may not get enough rest for the 100 back. I haven't been training too much the last couple months, which has been a nice break, but I should have enough in the tank for a couple 50s. Hope the weather cooperates.
    Categories
    Swim Workouts
  7. Week 202 - Friday

    by , August 19th, 2016 at 10:17 PM (After a long rest)
    To say yesterday was a long day was an understatement. I was on the 6am flight to Washington DC and then my flight back from DC was delayed 2 hours arriving back at the airport at 11:30pm which resulted in a 12:30am bed time. The alarm went off way too early this morning.

    Today the the pool was setup as scy

    400 left arm swim with snorkel
    6x50 left arm finger tip drag on 1min
    16x25 kick afap on :40
    8x75 kick on 1:10
    4x(100 on 1:45 as odd lengths left arm fly, even lengths left arm back drill, 100 kick on 1:45, 100 alternating streamline back and butterfly kick on back on 1:45)
    200 easy
    Categories
    Swim Workouts
  8. Tues-Thurs, Aug 16-18

    by , August 18th, 2016 at 02:29 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 free)
    10 x 50 burst dolphin kick + cruise
    100 EZ
    4 rounds:
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 50 EZ
    8 x 50, alt 2 swim w/paddles, 2 dolphin kick on back
    100 EZ

    Total: 2400 m



    Wednesday: Drylands:

    Did drylands in our workout room while watching the Olympics, including:

    power wheel roll outs
    extreme angle iso squat
    supine flutter kicks in streamline on bosu
    TRX rows
    reverse flys
    kettleball swings
    hammers
    single leg deadlifts
    single leg stands on flat side of bosu
    ??



    Thursday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) @ 1:10
    4 x 50 burst + cruise @ 1:10
    50 EZ
    4 x (50 AFAP + 150 EZ)
    16 x 50, alt 2 swim w/paddles & 2 dolphin kick on back
    100 EZ

    Total: 2650 m


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


    More long course. I haven't been in a short course pool since I was on vacation the end of July. Feels a bit weird.

    I've been following the Lochte-Feigen-Bentz-Conger story on swimswam. The comments are pretty interesting. The Brazilian video seemed inconclusive to me, and doesn't really support the Lochte lying narrative exactly. But if what the AP is reporting is true, and it's only hearsay, this is a disaster.

    https://swimswam.com/globo-com-repor...n-altercation/

    http://summergames.ap.org/article/2-...e-pulled-plane

    https://swimswam.com/report-conger-b...ry-fabricated/

    Updated August 18th, 2016 at 04:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Week 202 - Wednesday

    by , August 17th, 2016 at 10:23 PM (After a long rest)
    I was in Birmingham, Alabama yesterday but got home around 7pm. I went to bed pretty early and had a good night of sleep. I have been using fins a fair amount the past couple of weeks and my feet are pretty cut up, so this morning brought a short pair of socks to try to protect the blisters on my feet. It feels a little bit like a no win right now.

    The pool was setup scy for the first time in a while today.

    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x50 streamline back kick with fins on 1min
    400 kick on 6mins
    300 kick on 4:30
    200 kick on 3mins
    100 kick on 1:30
    16x25 underwater with fins on :40

    I held :25/:26 on the 50s kick with fins. This hurt! The 400,300,200,100 kick was done without fins and was pretty much touch and go.
    Categories
    Swim Workouts
  10. Week 202 - Monday

    by , August 15th, 2016 at 10:09 PM (After a long rest)
    I once again woke up throughout the night in pain. I think my elbow stiffens up when I don't move it and then when I do move the pain wakes me up. I woke up to rain this morning which is a rare August occurrence in Texas.

    The he pool was setup LCM again today.

    400 left arm free with snorkel
    6x50 left arm finger tip drag drill on 1min
    8x200 streamline back kick with fins on 3mins
    12x100 streamline back kick with fins trying to go 15m underwater off start and turn on 1:30
    6x50 streamline kick with snorkel on 1min
    Categories
    Swim Workouts
  11. Aug 14 & prior

    by , August 15th, 2016 at 01:28 PM (The FAF AFAP Digest)
    Various solo long course workouts:


    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x 50 burst + cruise
    6 rounds:
    4 x 50 @ 200 pace
    1 x 50 EZ
    odd rounds = kick, even rounds = swim
    100 EZ after

    Total: 2500 m


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    4 rounds:
    broken 100 backstroke, pretty fast
    100 EZ
    10 x 50 various
    100 EZ

    Total: 2300 m


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    3 x (50 AFAP + 150 EZ)
    3 x (50 @ 100 pace + 50 EZ)
    6 x 50 DPS back w/paddles
    100 EZ

    Total: 2250



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


    I haven't blogged for a few days. I was just too caught up in the Olympic viewing and coverage. It takes awhile to read all the SwimSwam comments! I did a few drylands at some point that I don't recall. And I've done 3 long course workouts at Lebo during the hour of adult swim. Suffering severely from Olympic swimming withdrawal.
    Categories
    Swim Workouts
  12. Week 201 - Friday and Saturday

    by , August 14th, 2016 at 11:00 AM (After a long rest)
    I got back from Detroit around 10pm on Thursday and had a good night of sleep. On Friday morning it took a little longer than normal to get up and get going.

    The pool was setup LCM

    Friday
    400 left arm swim with snorkel
    8x150 streamline back kick with fins on 2:15
    8x100 kick with fins as 50 fly kick, 50 flutter kick, on 1:30
    12x50 streamline kick on 1min
    6x50 kick afap on :45
    200 easy

    Saturday
    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x100 kick with fins best average on 2mins
    12x50 streamline kick on 1min
    200 easy

    friday was tough but primarily because I was tired, whereas Saturday was hard because I got after the 16x100s kick with fins. I was able to hold 1:04/1:05 average. I feel like I am not getting as good an overall physical workout by just kicking but I am keeping my heart rate up even on the longer kicking. I am also trying to mix fins and plain kicking.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 08/15/2016

    by , August 12th, 2016 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    5 X 100 2:00
    8 X 50 1:00
    50's: 1-4 long and smooth/5-8 descend to fast

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--first 25 fast-- 1:20

    4 x 50 1:15 #4 on 2:00
    3 X 100 2:15 #3 on 3:00
    Two rounds choice.
    50's: 3 moderate/1 strong
    100's: 2 moderate/1 strong

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 5:00
    2 X 200 3:20
    Two rounds, pull
    Negative split 200's

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  14. Week 201 - Thursday

    by , August 11th, 2016 at 06:44 PM (After a long rest)
    Yesterday I flew back to Dallas and then flew to Detroit. I ended up having a tight schedule this morning and did a dryland workout at the hotel.

    15 mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    I had a terrible night of sleep and ended up taking Tylenol at about 1am. I ended up phoning my doctor this morning about my elbow. I just got voice mail.
    Categories
    Swim Workouts
  15. Week 201 - Tuesday

    by , August 11th, 2016 at 05:44 PM (After a long rest)
    I flew to Salt Lake City on Monday and was able to do my normal dryland workout and a shirt swim while I was in town at the Dimple Dell Rec Center; a really pretty 50m outdoor pool setup across the pool as a 25m pool.


    15 mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    Pool setup 25m
    400 1 arm free with snorkel
    6x50 1 arm finger drag drill
    12x50 streamline kick with snorkel with :15 rest
    10x100 kick with fins on 1:30
    200 easy

    The swim was great but I did not have much time, it was at altitude and there were no backstroke flags. I was whooped when I was done despite not much distance.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 08/12/2016

    by , August 11th, 2016 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:30
    6 X 50 kick--25 fast/25 easy-- 1:20

    1 X 100 easy 2:15
    1 X 100 strong 2:30
    1 x 50 easy 1:30
    1 X 50 @ 100% 2:00
    Two rounds--choice

    NATIONALS SWIMMERS WARM DOWN

    20 X 100 pull
    6 on 1:40
    6 on 1:35
    6 on 1:30
    2 warm down on 2:00
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 08/11/2016

    by , August 10th, 2016 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    $$ One week out from Nationals $$
    LCM
    WARM UP:
    10 X 100
    5 on 2:00
    5 on 1:45

    1 X 100 kick 2:30
    1 x 100 swim 2:00
    Three rounds

    4 X (3 X 50--choice--1:20 33 on 2:00
    Alternate: easy-build-fast by 50

    MEET SWIMMERS WARM DOWN

    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 x 100 1:40
    1 X 100 1:30
    1 X 200 3:00
    1 X 300 4:30
    1 X 400 Best effort
    **PULL**

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  18. Mon-Tues, Aug 8-9

    by , August 9th, 2016 at 06:30 PM (The FAF AFAP Digest)
    Monday:

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 10 (someone asked me if I was training for American Ninja Warrior -- ha!)
    face pulls, 50 x 3 x 20
    good mornings, 75 x 4 x 5
    deadlifts, 75 x 4 x 5
    tricep press, 50 x 3 x 8
    TRX knee ins, 2 x 10


    1000 EZ in the pool afterward



    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    20 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    200 EZ

    Total: 2100



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


    I was a bit tired after that workout. Not much yardage -- I really can't do more than that in an hour -- but plenty of quality.

    I was stupid the other day. I was driving around and left the top down with my swim bag and equipment bag in the car during lunch with a friend. I came back and my equipment bag was gone. Ouch! No idea why they took that and left the backpack. I have extra fins and paddles, but the bungee cordz + parachute + drag sox replacement will be pricey.
  19. Sarasota Y Sharks Masters 5:30 AM Workout 08/10/2016

    by , August 9th, 2016 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    4 X 100 kick 2:30

    12 X 50--choice-- 1:20
    1&2: easy
    Remaining odds: Blocks--25 sprint/25 easy
    Remaining evens: 25 easy/25 build to race finish

    1 X 100 strong
    1 X 100 easy
    1 x 100 @ 100%
    1 x 100 easy
    Choice--all on 2:30

    NATIONALS SWIMMERS WARM DOWN

    7 X 200 pull 3:20
    First 6: Descend in pairs
    Break extra :30 then #7 is best effort.

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Week 201 - Monday

    by , August 8th, 2016 at 02:36 PM (After a long rest)
    I had a terrific weekend at the Austin Speedo Futures meet and the kids I have been working with swum unbelievably well. We had 10 kids ranging from 15 to 18 swimming and for most of the meet we sat in 3rd place in the team competition and we had several kids in the running for the high point on both the boys and girls events. We ended up coming up a little short last night(due to no men's relays), but ended the meet with a couple of 2nds in the meet high point awards and 4th overall as a team. We now have 8 kids qualified for winter junior nationals with several others very close. I have really enjoyed coaching and have learnt a lot working with Neil. I am hooked on continuing to work with the kids assuming I can continue to fit it in with my own swimming and work commitments.

    The only big downside to the Futures meet was the time I got back to Dallas. Going to bed at 12:30am and waking up at 4:30am was tough and I suspect I will be dragging tonight. I am traveling all week this week and with the elbow injury it will be tough to swim everyday but I am planning on trying.

    Today we had several visiting younger masters swimmers and normally I would have had fun swimming with them, but instead I kicked. My wife says I am not good when I am sick and I am obviously not good being injured!

    Pool was setup LCM

    Warm up
    400 1 arm free with snorkel
    6x50 1 arm finger tip drag drill on 1min

    Main Sets
    streamline kick with fins
    100 kick on 1:25
    200 kick on 2:50
    300 kick on 4:15
    400 kick on 5:40
    300 kick on 4:15
    200 kick on 2:50
    100 kick on 1:25
    10x50 kick no fins on 1min
    12x50 kick with fins on :37.5

    Warm down
    100 easy

    I felt really tired during the warmup but by the main set was warmed up and felt ok. On the pyramid I was holding 1:15 pace. On the 50's without fins I was coming in on :50 and the final set with fins I was holding :36s; other than the first one these were all touch and go 50s.
    Categories
    Swim Workouts