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Swim Workouts

  1. Week 86 - Monday

    by , May 19th, 2014 at 08:44 AM (After a long rest)
    I had a pretty good nights sleep but woke periodically throughout the night. I suspect it's going to take me a few days to completely readjust to central time. Today's workout was very long and pretty tough after a almost a week out of the water.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x1000 pull with paddles on 12 mins descend 1-3
    100 easy
    10x50 kick on 1min
    8x75 on 1.10 swum 50 drill, 25 fast

    Warm down
    200 easy

    Total 5100scy

    i did not have a very good feel for the water today but aerobically was not too bad. I descended as instructed on the 1000s pull, going 10.50, 10.40 and 10.30.

    I am convinced I have a killer 1000 in me sometime in not too distant future. I just need to transition my workouts into meet performance. I think part of my problem with the 500 and the 1000 is that I don't just let go, I don't attack these like I should.

    This one felt like a long workout but considering the week I had and getting over the flu I was pleasantly surprised how I felt.
    Categories
    Swim Workouts
  2. WOW a great long course workout

    by , May 19th, 2014 at 07:28 AM (Mixing it up this year)
    A great one today, but I worked so hard I am not sure I'll be able to handle tomorrows workout. I don't want to waste Tuesday and Thursday when I don't have to share but today I was lucky in that the first person to join me didn't start until my backstroke set.

    Only my free and fly feel good. Breaststroke my knee kept clicking today and on backstroke I just didn't have the energy.

    I do have to remind myself I am doing weightlifting 3 times a week and yesterday was one of my sessions.

    400 free
    3x100 IM done as a straight 300

    2 times thru @:15RI
    100 free kick w/zoomers
    100 free w/zoomers

    8x25@:45 Fly
    4x250@5:30 as 200 IM + 50 IM order holdind 5:07's
    10x50@1:15 Back w/paddles held 57's not great but I was hurting by now
    200 Free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  3. Sunday, May 18

    by , May 18th, 2014 at 05:24 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt:

    Warm up:

    600 various
    4 x (25 scull + 25 swim w/paddles)
    4 x (25 shooter + 24 EZ w/fins) @ 1:10

    --One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person.

    4 x (25 drill + 25 swim w/fins), IM order @ 1:00
    50 EZ

    Main Sets:

    8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
    50 EZ

    4 x (50 AFAP w/fins + 150 EZ)
    1 = fly (26 flat)
    2 = breast ( 30 flat)
    3 = kick (28 flat)
    4 = back (28 flat/low)
    -- missed one 100 recovery

    Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did:

    12 x 50, 8 of them back w/paddles @ 1:15

    100 scull

    2 x 50 kick @ 1:00
    100 EZ

    -- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in.

    Total: 3300 m
    Categories
    Swim Workouts
  4. Week 85

    by , May 18th, 2014 at 02:35 PM (After a long rest)
    This week I was in South Korea with work. It is a very beautiful country with amazing history, culture and unbelievable countryside. Seoul is very hectic and crazy like most major cities with a very interesting mix of old and new, eastern and western influences. I must also say it is by a long way the cleanest major city I have ever been to.

    Ahead of the trip I made arrangements to swim at the Seoul Olympic pool but due to a number of things I was only able to swim once the entire week. The company we are partnered with decided to upgrade our hotel arrangements which was very nice of them but it meant I was even further from the pool. Due to breakfast meetings the first few days I was unable to swim early and then we had all day meetings. One of the days we drove 2 hrs south to Sejong the new city where many of the government ministry's are being relocated. I did a couple of 4-5 mile runs the first couple of days which made a nice change but also meant I hurt in areas I don't normally hurt, like my calfs. On Wednesday I started to feel flu like symptoms coming on. We had a conference our partner put on Thursday and I don't know how I got through the day but somehow I did. On Friday I had to excuse myself from meetings and spent the day sleeping at the hotel. Saturday before we left I was determined to get a swim at the Olympic pool and I swam a short swim which was awesome. I swam Olympic trials in 88 and had friends who made it to the games that year and it was very inspiring to be able to swim in the pool. The facility is looking quite old but still well worth the visit and something I will remember for a long time.

    I arrived back last night and despite still having some head congestion I feel much better and it's great to be home. I am really looking forward to getting back in the pool this week and getting refocused on my swimming. Worlds are just around the corner and I need to start ramping up my efforts.
    Categories
    Swim Workouts
  5. Interuptions during my bath at the Y

    by , May 17th, 2014 at 04:53 PM (Mixing it up this year)
    My saturday workouts are become more like stroke clinics that workouts. The water is hot. There are swimmers wanting help and information about masters so.... I help and inform.

    Today I was assisting a 36 year old returning to our sport. Of course my first conversation was about her need to stop smoking for her health especially if she wants to get back in the pool. I wish I had never started but atleast I quit 19 years ago.

    500 free
    250 free kick w/zoomers
    interupted for instruction
    250 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:46, 2:44, 2:42, 2:40, 2:36 in 86 degree water
    200 free kick w/zoomers
    a breif conversation with Tom Dunlop answering training questions
    300 free kick w/zoomers
    500 free w/snorkle maintain 6 beat kick

    Total 3000 yards

    Now it is time to put my training plan together for Long Course Nationals and figure out my events.
    Categories
    Swim Workouts
  6. Fri & Sat, May 16-17

    by , May 17th, 2014 at 04:34 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo

    Pitt is supposed to be long course on Fridays, so I was really disappointed when I walked in. I decided to do a recovery workout and hope that tomorrow it would be.

    600 various
    100 scull

    6 x w/fins
    75 back w/paddles @ 1:30
    50 double shooter @ 1:00

    100 EZ

    6 x 100 w/paddles
    odds = back
    evens = free
    50 EZ

    Total: 2200


    Saturday: Swim/LCM/Solo

    I was relieved when I came in and it was long course! I even had my own lane most of the time.


    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:15
    50 EZ

    Main sets:

    4 x 50 burst + cruise

    4 x (25 AFAP + 75 EZ)
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ)
    1 = breast (29 high)
    2 = fly (26 mid)
    3-4 = backstroke (28 low)
    5 = kick w/board (28 flat)

    50 EZ

    8 x 50 DPS backstroke w/paddles @ 1:15
    50 EZ

    Total: 3250 m


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

    Whoa, long course 50s are so hard. In fly and back in SCY, I'm swimming less than 20 yards in a 50. In long course, the 35 meters of swimming seems endless. Still, I was pretty happy with my times. I probably went past the 15 m mark on fly and back, but I can't resist in long course! I compared these times to what I was doing at Mason last year and the breast and back were a bit faster, fly the same. That made me a bit more confident, especially since Mason is a nicer pool. Pitt is shallow for 25 of the 50 meters. I should go back and do the same workout tomorrow. I am pretty knackered from that though ...
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    Swim Workouts
  7. Thursday 5/15/14

    Thursday 5/15

    PM only LCM + Weights

    Swim:

    400 swim w/ fins + snorkel
    4x150 @ 2:00 pull w/ buoy + paddles + snorkel

    6x50 @ 1:00 k/dr/sw FL
    200 @ 3:00 50 FL STRONG/150 AE FR
    6x50 @ 1:00 k/dr/sw BK
    200 @ 3:00 50 FL/BK STRONG/100 AE FR
    6x50 @ 1:00 k/dr/sw BR
    200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR

    500 EZ kick w/ fins + board

    Total: 3000

    Weights:

    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/19/2013

    by , May 16th, 2014 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:45
    4 on 1:40

    2 x 100 kick 2:30
    6 x 50 kick--25 fast/25 moderate-- 1:15

    4 x 50 1:00
    prepare for broken 200's

    3 x 200 Broken @ race pace 7:00
    Broken :10 @ 100

    4 x 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  9. Workout 05/16/14: morning

    by , May 16th, 2014 at 09:59 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    400 Shark Swim

    200 Fr

    4 x 100 on 1:25 (75 Fr/25 Bk)
    4 x 50 (25 Fr DPS/25 IMO Fast)

    200 loosen and out
    (Solo/Rec/1800 yds/35 min)
    -------------------------------

    In before work.
    Categories
    Swim Workouts
  10. The start of Long Course Training a great distance set

    by , May 16th, 2014 at 07:28 AM (Mixing it up this year)
    Today I was in the mood for a good distance set. There were 2 lap lanes so I only had to share for a short time with a swimmer I know Daves and he waited for me to go on my intervals or moved out of my way when he knew I was coming thru.

    Did a nice long set the goal was to hold my 1:36 pace per 100 and I nailed it today holding between 1:31 and 1:34. This is a good indication that my training for the 1500 will be better than last year.

    I have also been weightlifting twice a week for the past 2 weeks. I may up this to 3 times. This weekend I am going to plan out my long course season.

    500 free
    500 free kick w/zoomers at good pace

    15x100@1:45 free w/paddles & bouy holding 1:33's form most

    200 free kick w/zoomers
    300 free w/snorkle and maintain 6 beat kick
    200 free EZ

    Total 3200 meters
    Categories
    Swim Workouts
  11. Thursday, May 15

    by , May 15th, 2014 at 03:58 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    5 rounds:
    10 x 25 @ 100 pace @ :40
    50 EZ @ 1:30

    R1&2 = fly, R3= back, R4 = breast, R5 = kick

    100 EZ

    5 x 50 DPS back with paddles

    Total: 3250


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

    I didn't want to kill it with a lot of AFAP work today bc I'm hoping the pool will be set up long course tomorrow. Still, I was plenty tired by the 5th round of the USRPT type set. And it probably has some value for long course 50s.

    Glad to see the Charlotte Grand Prix is on TV Friday and Sat nights!
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/16/2013

    by , May 15th, 2014 at 12:58 PM (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 1:05
    Even 50's fast

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

    LCM

    2 x 100 free 1:45
    2 x 50 free--fast-- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy

    4350 Y/M
    Categories
    Swim Workouts
  13. A mixed bag for an ailing back

    by , May 15th, 2014 at 07:26 AM (Mixing it up this year)
    Had a few tense moments when the muscles of my lower back just tightened up. Managed to get thru it.

    Long Course season starts tomorrow, my short course days will only be when I have to swim at the Y in the bathtub.

    500 free
    500 free kick w/zoomers

    5x100@1:50 back w/paddles holding 1:40's
    5x100@1:45 free w/snorkle, strapless paddles maintain 6 beat kick went 1:30, 1:30, 1:30, 1:29, 1:28
    500 free kick w/zoomers every 3rd 25 FAST!

    2x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  14. Tuesday 5/13/14

    Tuesday 5/13

    PM only Weights + LCM

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    2x(3x10) "empty cans" (10, 10)
    **I did not have time to complete my normal leg workout.

    Swim:

    400 swim
    4x150 @ 2:15 k/dr/sw w/ fins
    4x100 AE
    3 @ 1:20
    1 @ 1:15

    8x25 @ :30 V.S.
    100 EZ

    2x200 @ 2:50 1st 50 STRONG
    3x150 @ 2:05 2nd 50 STRONG
    (50 EZ to get to other end of pool)
    4x100 @ 1:15 last 25 STRONG w/ fins

    100 EZ

    Total: 3100

    Categories
    Swim Workouts
  15. Sunday 5/11/14

    Sunday 5/11

    AM only LCM

    "Spring Splash Invitational Day #3"

    100 BK - 1:13.97 - No touchpads at the far end of the pool so no 50 splits. I actually felt pretty good with this race. I haven't swam a 100M BK in about as long as the 200 BK from yesterday. What this time tells me is that I could DEFINITELY take my 200 out faster than a 1:21 (although the 200 FL before is mostly to blame for that I am sure). I definitely think without the fatigue in my legs from weight lifting, I could be under 1:10 in this race for sure!

    2600 assorted warm-up and warm-down

    Total: 2700

    Updated May 14th, 2014 at 09:57 PM by Calvin S

    Categories
    Swim Workouts
  16. Tues-Wed, May 13-14

    by , May 14th, 2014 at 03:44 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ)
    extra 50 EZ

    3 x (8 x 50 w/fins) done as:
    1 x 50, 15 AFAP @ 1:15
    1 x 50, 25 AFAP @ 1:15
    1 x 50 EZ @ 1:15
    1 x 50, 35 AFAP @ 1:15
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    R1 = back, R2 = breast, R3 = dolphin kick w/board

    Total: 2850

    Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.


    Wednesday: Drylands


    Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.

    RC/scap ex, 10 min
    explosive leg press, 175 x 1 x 15, 190 x 2 x 15
    hip abductors, 110 x 4 x 8
    seated row negatives, 80 x 1 x 8, 90 x 2 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    back extensions w/plate, 25 x 3 x 10
    kneeling ab crunches, 110 x 2 x 20
    power wheel roll outs, 2 x 15
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/15/2013

    by , May 14th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, rounds 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:15

    3 X 50 fast 1:20
    1 x 50 easy 1:40
    Three rounds, choice.

    1 X 400 7:00
    1 x 300 5:15
    1 x 200 3:30
    1 x 100 1:45
    1 x 100 1:40
    1 x 200 3:20
    1 x 300 5:00
    1 x 400 fast
    Pull set

    WARM DOWN: 4 X 50 easy

    4500M

    Updated May 15th, 2014 at 12:59 PM by RickMile

    Categories
    Swim Workouts
  18. Workout 05/14/14: morning

    by , May 14th, 2014 at 09:36 AM (Maple Syrup with a Side of Chlorine)
    Nice dip this morning after dropping kiddos off at school:

    200 Fr/200 Bk/200 IM drill

    2 x (with snorkel)
    - 100 Kick, 100 AP, 100 Pull

    3 x
    -200 on 2:45 (did free with a 50 back in the middle)
    - 4 x 50 on :50 (mixed in strokes)

    100 IM drill easy and out
    (Solo/Rec/2500 yds/50 min)
    --------------------------------

    I had been taking it easy at the pool over the past few months and decided to get back into training. I'm hoping to get in an OW session tomorrow, as long as the air temps get into the mid-70's as forecasted. All depends on how cold Lake Paren is
    Categories
    Swim Workouts
  19. Mix of pace and sprint

    by , May 14th, 2014 at 07:30 AM (Mixing it up this year)
    Yes this was a combo workout today, some sprint and some pace work. Weight crept up a little today so had to get some sprint in to counter balance. Unfortunately what I seem to do as sprint is actually my race pace for the 500.

    The pool switches to Long Course next week, actually starts on Friday this week. The only short course days will be Saturday at the Y in a HOT pool. Can't sprint in that.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/strapless paddles & bouy holding 1:24's

    4 times thru
    50@1:00 Sprint free went 37, 36, 36, 35
    200@4:00 free recovery went 3:10, 3:09, 3:09, 3:08

    500 free kick w/zoomers moderate pace
    300 free EZ

    Total 3300 yards
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/14/2013

    by , May 13th, 2014 at 01:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 KICK 1:00
    1 X 100 swim

    1 X 100 IM or stroke 2:00
    4 x 50 stroke 1:05
    Four rounds. Short break after round 2.

    LCM

    6 X 200 pull 3:15
    1-3: establish good pace
    4-6: Descend to fast

    WARM DOWN: 4 x 50 easy

    4500 Y/M
    Categories
    Swim Workouts