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Swim Workouts

  1. Week 92 - Wednesday pm(training camp)

    by , July 2nd, 2014 at 04:09 PM (After a long rest)
    I managed to take an hour nap this morning after practice but with hydration and food I did not unfortunately have much time to make it longer. This afternoon we started with weights and then swam. The weights was our normal 3 rounds with 10,8,6 reps per machine per round at 80%, max, fail also by round.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extension, one arm dumbbell row)

    This afternoons swim

    warm up
    16x50 on 1min, odds free, evens back

    main set
    4x(2x50 free on :40, 1x200 on 2:25, 100 breathing every 5 strokes on 1:40)
    4x400 pull on 5:30
    4x300 kick on 6mins

    Total 5200LCM

    If the times were slower I would have said this was a recovery workout but alas there was some hard stuff in here. The 50s I held 32s and the 200s on 2:25 in particular were brutal. I was getting a few seconds rest and going into the 100 which I used as active recovery. Tom wrote 2:20 on the board for the 200s, but I had to adjust. The 400s pull I swam aerobically and was holding 5mins. The kick I was just making the times and these seemed to take forever.

    Updated July 2nd, 2014 at 07:04 PM by StewartACarroll

    Swim Workouts
  2. Week 92 - Wednesday am(training camp)

    by , July 2nd, 2014 at 09:11 AM (After a long rest)
    After the tough dryland yesterday my stomach in particular was hurting pretty bad this morning. The first thing I felt this morning when I woke up and the first thing when I dove in the water was my stomach. I guess that's a good thing, right?

    Todays workout was a very tough one for me. I did great but the main set was pain from the beginning to the end. I was proud I got up and raced and very pleased with the outcome today. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on :50
    400 swum kick, swim, drill, swim by 25

    Main sets
    12x50 build on 1min
    6x100 from a dive on 5mins
    100 easy
    12x50 drill on 1min
    12x50 kick on 1:10

    Warm down
    100 double arm back

    Total 3700 LCM

    The main set was a beating. After yesterday's best average kick set my legs in particular we're hurting really bad. I went 58.8, 1:00.2, 1:00.8, 1:01.1, 1:02.1, 1:01.2. In hindsight I was out too quick on the first one but I was still very pleased how I hung on and even dropped on my last one. I really like long course but when your legs go the last 25 is really hard.

    5 swim workouts down and 6 to go this week plus lots of weights and dryland. Through the end of our second day yesterday we were at 20k scy, and I will likely double my typical yardage for the week. Time for food and a nap!
    Swim Workouts
  3. Race Pace work

    by , July 2nd, 2014 at 07:32 AM (Mixing it up this year)
    Still recovering so this set today was not as strong but it was consistant. From now till the 9th of July I am in serious weightloss mode. I know I have to watch what I eat over the holiday weekend or compensate with extra exercise like cycling or walk/run since there is no open pool on Friday.

    5x100@1:45 free
    500 free kick w/zoomers
    20x100@1:45 free w/paddles & bouy holding 1:34's last 5 held 1:33's
    300 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3500 meters
    Swim Workouts
  4. Workout 07/01/14: evening

    by , July 1st, 2014 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Took it easy last week and ended up going for a run after church on Sunday evening, making it a tad over one mile without stopping. For not having run since Thanksgiving, I was pleased.

    It was a very hot and humid day here in Vermont, so I took it easy during my day off. After grilling supper, I headed to Masters practice with our new expanded Tuesday time slot for the summer - 90 min! Found this Off the Beaten Path ...

    I got in 200 before we started.
    200 swim/100 kick/100 pull
    4 x 25 Build

    3 x
    - 200 Pull on :30sr (2:30 with snorkel, 2:21 with AP, 2:25)
    - 4 x 50 swim on :20sr (did IMO)
    - 4 x 25 swim on :10 (did IMO)
    - Masters Minute rest

    6 x 50 on 1:15 (fast under the flags; I did IM transitions)
    (I did 4 x 75 k/s/p on 1:15)
    200 loosen and out
    (Masters/Rec/3000 yds/80 min)
    A good workout, and we were joined by a new swimmer, Jennifer. It's nice to have the extra 30 minutes and I am trying to spread the word so that our numbers will support the extra time.

    I ended up signing up for the Baystate Games in a few weeks at Springfield College MA). My first ever LCM meet! I will only be going for one day and plan to swim 400 Fr, 400 IM, 100 back, 50 free. GregJS is also swimming, so we'll be able to root each other on.
    Swim Workouts , Planning
  5. Week 92 - Tuesday pm(training camp)

    by , July 1st, 2014 at 04:37 PM (After a long rest)
    This afternoons workout came too quick for a full recovery from the morning workout. I had every intention of taking a nap but it did not happen this morning. The pool was setup scy this afternoon so in general it was easier than swimming LCM. Yesterday we did weights and then swam, today we swam and then did dryland.

    Warm up
    10x100 with new snorkel on 1:20

    Main set
    4x(2x75 swum streamline kick, pull, swim by 25 on 1:05, 2x25 on :40 200 race pace)
    8x100 kick on 2mins best average
    3x(300 pull on 4mins, 3x50 free to feet on :35)
    12x25 no breath free on :30

    Warm down
    300 easy

    Total 4550scy

    i was going 52-53 on the 75s and 13s on the race pace 25s. On the best average kick I set a personal best average going 1:14,1:15,1:16,1:16,1:18,1:18,1:18,1:17 for a 1:16+ best average. I was really stoked with this set; don't get me wrong it hurt really bad but it was worth it. I went pretty easy on the 300s holding 3:20s. The pace 50s I held 29s and I felt pretty smooth.

    After erg swimming we did dryland for about an hour consisting of:

    15mins of abs, consisting of 45 seconds on, 15 seconds off
    6x(5 pull ups, 10 squats, 15 shoulder bands, 20 lunges)
    6x(10 high knee running lifts, 15 vasa swim bench pulls, 20 streamline jumps)

    i was was popped when I got done!!!
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-07/02/2013

    by , July 1st, 2014 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post for a week or so, taking a little time off.

    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    #5-8: fast

    4 X(3 X 100 1:45 #3 on 3:00
    Swim #1&2 moderate, #3 fast--choice

    4 X 300 pull 4:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 92 - Tuesday am(training camp)

    by , July 1st, 2014 at 09:41 AM (After a long rest)
    We have a spot in our back yard that is pretty shady and despite our best efforts we don't seem to be able to keep Bermuda grass alive longer than one season. Yesterday we had 4 palettes of st Augustine grass delivered to give it a go. So after practice my wife, kids and I started moving it and laying it down. Despite the physical nature of laying the grass it was fun, and we made it a family affair. After doing about half the grass we went for a swim in our pool which was also a lot of fun.

    I ended up going to bed a little later than I would have liked but it was worth it. This morning I arranged to pickup a team mate so had to get up a little earlier than usual as well. I felt ok for second day of,camp. In previous training camps the second day is where I have felt like I was run over by a dump tuck and although I was tired this morning I did not feel dump truck bad.

    This mornings workout did not look too bad but it was surprisingly tiring.

    Warm up
    600 free(my snorkel strap broke again so no snorkel today)

    Main set
    12x50 streamline kick for 25 and 25 swim on 1mim
    4x(4x50 on :45, 200 breathing 3,5 by 50 on 3mins, 100 AFAP on 2min)
    16x50 swum 25 fast, 25 easy on 1min
    8 dives from block with 6stroke cycles after the breakout

    Warm down
    400 easy

    Total 4800LCM

    I was holding 32-33 on the fast 50s, I put paddles on for the 200 and held 2:25-2:28 and on the 100s went 1:05,1:04,1:05,1:04.
    Swim Workouts
  8. Still feel like I am recovering from the meet 2 weeks ago

    by , July 1st, 2014 at 07:23 AM (Mixing it up this year)
    I just don't feel like I have recovered completely but then again I have not been good about stretching, using the muscle stimulator and the foam roller. All my own fault.

    Today my fly felt good, but my attempt at sprinting is just not there yet. I have to add sprinting every day now or I won't be useful for relays.

    I will be losing a swim day on Friday due to the pool being closed unless I can find someplace else to swim. Both the Y and Aquatic Center are closed.

    500 free
    500 free kick w/zoomers
    100 free EZ
    10x50@1:15 fly w/monofin holding 40's
    200 free EZ
    5x100@2 free 30m sprint - 15m into wall to 15m out of wall
    200 free EZ w/snorkle

    Total 2500 meters
    Swim Workouts
  9. Week 92 - Monday pm(training camp)

    by , June 30th, 2014 at 04:44 PM (After a long rest)
    We arrived back at the pool at noon and lifted for about 45 mins followed by another swim. We ended up with 4 of us doing the double today. We have 9 swimmers for worlds and I believe quite a few will be swimming throughout the week but some have to work this week. The group are very supportive and despite today being the first day I was grateful to my team mates.

    We we did our normal 3 rounds with 10,8,6 reps by round at 80%,max and fail also by round. I went up one plate on each exercise today which I was very happy about because I have been stuck on my leg weights for a few weeks now and it's always nice to set a best. I suspect I will be hurting pretty nicely tomorrow but it was worth it.

    3x(leg press, leg extensions, leg curls, lunges, squats, lower back extension, crunches(50), leg lifts(1minute))

    this is afternoons swim was 30x200 LCM. I found this quite tiring.

    5x200 free with snorkel on 3mins
    5x200 kick with fins on 2:45
    10x200 pull with paddles on 2:45
    4x200 IM on 3:10
    3x200 Back on 3min
    2x200 Breast on 3:45
    1x200 Fly

    Total 6000LCM

    I felt strong through the pull set but the last 10x200 seemed to take forever. I was holding 2:20s on the pull 200s. I swam the last three 200s straight as free and used them as a warm down. The IMs I was holding 2:50s. The back I went 2:45s.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout-07/01/2013

    by , June 30th, 2014 at 02:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:15
    2 X 150 2:45
    3 X 100 1:45
    6 X 50 1:00

    1 X 400 kick + 100 swim

    4 X 50 1:15
    1 X 100 3:00
    Three rounds, choice.
    50's: odd: strong even: easy
    100'S: @ 100%

    3 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  11. Back at the home pool

    by , June 30th, 2014 at 09:12 AM (Mixing it up this year)
    I made it back from Atlanta and the coaches clinic. I don't miss the Atlanta traffic at all!

    Today was a solid distance workout after weightlifting yesterday.

    500 free
    500 free kick w/zoomers

    2 rounds
    3x200@3:30 free w/paddles & bouy went. 3:08, 3:08, 3:04, 3:08, 3:04, 3:02
    100@3 back EZ

    500 free kick w/zoomers
    4x50 from block as 25 sprint free 25 free EZ
    100 free EZ

    Total 3200 meters
    Swim Workouts
  12. Week 92 - Monday am (training camp)

    by , June 30th, 2014 at 09:10 AM (After a long rest)
    Yesterday was a warm windy day in Dallas and later in the day we grilled burgers and sausages and hung out around our pool with the kids; it was great fun. We decided that last night was going to be a movie night and both my kids love James Bond so we decided to watch skyfall. The plan was for popcorn and the movie however after about 30 mins both kids said this was boring and decided to go and play video games in there rooms(and watching a movie is boring?) I ended up falling asleep in the chair and my wife woke me up and told me to go to bed. With all this I ended up going to bed early(even by my standards) and had a good nights sleep.

    This morning was the first of our 11 swimming workouts during our training camp for worlds and I did not know what to expect. This is my third camp as a master and each of the prior two have been very different. On my first one where I was still getting back into swimming we did a lot of yardage swum aerobically, the last one was a lot of yardage but mixed in with lots of power tower sprint work. This morning was relative low yardage for the first workout with a high intensity main set. I am still quite sore from the past few weeks so I am not complaining about this mornings swim.

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

    Main sets
    8x100 with snorkel on 1:25
    12x50 kick on :50
    4x(50 fast on :40, 50 easy on 1min, 100 fast on 1:10, 50 easy on 1min)
    6x50 scull focused on catch with 10 seconds rest
    6x50 finger tip drag drill on 1min
    6x50 airplane drill on 1min

    Warm down
    500 with snorkel working on hand entry and straight over turns

    Total 4500LCM

    I did not have any pep this morning and everything felt like hard work. On the transition set of 8x100 I was holding 1:15s. On the kick I was holding :50s. On the 4 rounds of fast easy 50s and 100s I felt pretty bad, but my times were ok, going 31s on the fast 50s and 1:05s on the fast 100s. The rest of the workout we worked on hand entry and turns. My free is feeling pretty good technique wise.

    We will be lifting everyday this week and the plan for today is to head back to the pool at noon and lift Followed by swimming for a couple of more hours. It was our coach, Tom's 30th birthday yesterday and he posted this afternoons workout already so I know we are doing 30x200s. Should be fun after lifting

    Updated June 30th, 2014 at 09:25 AM by StewartACarroll

    Swim Workouts
  13. Week 91 - Saturday

    by , June 28th, 2014 at 08:47 PM (After a long rest)
    I had a good nights sleep but was still very sore and achy this morning. We had our squad time trials this morning and despite my best efforts to get my mental frame of mind in the right place I struggled today. I am tired!! Both work and swimming conspired against me this week.

    Today we we did a meet warm up
    400 swim
    6x50 catchup
    4x50 kick
    6x50 build
    2x50 swum as 25 fast, 25 easy
    100 easy

    we then we did the time trial. Most people swam two relays and two individual events. Tom wanted me to swim the 400 but I choose to focus on the shorter events due to my tiredness. I ended up doing the following. I led off the 200 free and medley relays.

    200 free relay - flat started 25.8
    50 free - 26.3
    200 free - 2:09.x
    200 medley relay - 31.0

    I swam 400 between events and then hoped back up.

    i was not happy with any of my swims time wise, especially the 200 free where I was hoping for a much faster swim based on times this week. I did not have any tempo today and I just hurt the whole way.

    After the the time trial I lifted and did the normal 3 rounds with 10,8,6 reps by round at 80%, max, fail by round.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extension)

    We we have our training camp next week followed by a transition week and then I start my taper for worlds. I see light at the end of the tunnel. 5 weeks to go.
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout-6/30/14

    by , June 27th, 2014 at 04:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 1:00
    Two rounds

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    1 X 200 IM 4:00
    4 X 50--1of each --1:15
    Two rounds

    2X(5 X 150
    Round 1 on 2:30, round 2 on 2:15
    Last 50 is fast, swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Week 91 - Friday

    by , June 27th, 2014 at 09:03 AM (After a long rest)
    I slept very well last night and woke feeling great. I also did not wake up until the alarm went off which is the first for a long time. I felt lousy in the warmup but got going in the transition set and had a good kick set and main set. Overall a good workout after a long week.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    main sets
    4x(100 build on 1:20, 50 back on 45)
    3x200 kick on 4 min
    All sum with fins 2x(50 fast on 1min, 50 easy on 1min, 100 fast on 2min, 100 easy on 2min, 200 fast on 4min, 200 easy)
    6x50 drill on 45

    warm down
    100 double arm back

    total 3800 LCM

    I was holding 1:11-1:12 on the build 100s, 38-40 on the 50s back. On the kick I went 3:28, 3:26, 3:24 which is quick for me. I felt good on this set. On the fast swims with fins I went 25,55,1:59 on round 1 and 26,55,1:58 on round 2. It was great even with fins to go under 2mins again. I have not done this since I was in my 20s and this all bodes well for worlds.

    Tomorrow we have our squad time trials. Tom wanted me to swim a 400 as one of my 3 swims but I am leaning towards the shorter end of my program. I know how good a fast 400 would make me feel but I also know how I feel physically right now. I am not worried about my longer races coming together as I rest so if I can ramp up my shorter speed I think I will be a happy camper and will have a great worlds. Long course still hurts but it definitely is feeling more natural. I actually prefer long course but since we only swim it during the summer it takes some adjustment. It always feels like the last 10m is the worst. I wonder if there are any 40m pools and I wonder if FINA would add special dispensation for masters? Fingers crossed with some rest the last 10m won't be an issue.
    Swim Workouts
  16. Week 91 - Thursday

    by , June 26th, 2014 at 09:07 PM (After a long rest)
    I lifted last night and for the first time in over a week I focused on upper body. I did the normal routine of 3 rounds with 10,8,6 reps per round at 80%, max and fail by round.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extensions)

    This is morning I was very sore and despite my best efforts I did not have a good workout. I hurt the whole way today and never really loosened up. In fact I,felt like I got stiffer as the workout went on.

    warm up
    5x200 with snorkel on 3mins

    main sets
    12x50 kick on :55
    alternate easy, fast
    (3x200 on 3mins, 3x150 on 2:10, 3x100 on 1:20, 3x50 on 40)
    12x50 drill on 1min
    6x100 build on 1:40

    warm down
    100 easy

    total 4400LCM

    i had no mojo on anything and struggled on everything. On the fast 200 I went 2:20, the 150 fast I went 1:45, the 100 fast I went 1:10 and the 50 I went 33. Fingers crossed I will loosen up tomorrow.

    We have a team time trial on Saturday during practice. We have been told to show up 30mins early for a meet warm up. We will be doing some fast race based efforts with a starter and pads. We will also be practicing relay starts for those going to worlds. Should be fun.
    Swim Workouts
  17. Workout 06/26/14: morning

    by , June 26th, 2014 at 04:10 PM (Maple Syrup with a Side of Chlorine)
    Well, our second and final exchange student has returned home, safely arriving this morning after taking off yesterday morning. It's quiet around the house now.

    We visited our pastor in the hospital yesterday after our run to the airport. He was due to have surgery last week, but ran into some complications and that has been called off. Pete should be at home for a couple of weeks before gall bladder surgery. Until then, I'll be helping out more activities within the ministry (preaching on Sunday services and helping with the kids program on Friday nights). We went to a BBQ and bluegrass concert last night put on by a missions team from NC, complete with red slaw. Good times. Quick swim this morning before a busy day:

    - 200 Fr/200 Bk/200 IM drill
    - 400 shark swim
    - 200 loosen and out
    (Solo/Rec/1200 yds/20 min)

    Yeah, a quick swim. Had a drug task force meeting at 9, then went to the school to help the NC team with VBS today with my son (he helped with sports and I worked with a kindergarten class); they are heading home tomorrow.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-06/27/2013

    by , June 26th, 2014 at 12:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to the Shark Open we will be limited to 60 minutes this morning--SCY

    3 X 100 free 1:45
    4 X 50 kick 1:15
    4 x 100 IM 1:45
    4 X 50 kick 1:15
    3 x 200 free 3:00
    4 x 50 kick 1:15
    3 x 200 IM 3:30
    4 X 50 kick 1:15
    4 x 50 easy warm down 1:00
    Swim Workouts
  19. A quickie today

    by , June 26th, 2014 at 08:00 AM (Mixing it up this year)
    Had my phone clip break so had to make a run to Walmart for a new phone carrying case and gas so this was a short one.

    500 free
    500 free kick w/zoomers
    5x200@4 as 100 free/100 back w/strapless paddles & bouy went 3:39, 3:36, 3:34, 3:28, 3:22
    300 free w/snorkle
    200 free kick w/zoomers

    Total 2500 meters
    Swim Workouts
  20. Week 91 - Wednesday

    by , June 25th, 2014 at 09:48 PM (After a long rest)
    I had a pretty stressful day at work yesterday with an employee telling me he had an offer from a competitor and wanted to stay with us but felt he needed an increase in salary because the competitor had offered him 30% more than he is currently on. This employee is a key person and I genuinely think he is enjoying working with us, but with the economy hotting up I suspect this won't be the last time I have this type of conversation. If only I could solve the problem by increasing our prices 30% and passing this along to my employees.

    Long story short I had a lousy nights sleep thinking about what I can do about my work challenge. I was hoping to have a good practice but did not have any real expectations. To my surprise we had a recovery workout today. The pool was setup as lcm today.

    warm up
    400 free with snorkel
    8x50 catchup on 50

    Main sets
    8x50 back on 50
    10x100 pull with snorkel on 1:10
    8x100 IM on 1:35
    6x100 kick on 2mins
    4x100 build on 1:30
    2x100 fly on 1:45

    Warm down
    100 easy

    Total 4300lcm

    Our coach talks about learning to be comfortably uncomfortable and this describes how I felt on the 10x100s pull. I held 1:06-1:07 on all of them. Nothing else was really special.

    Updated June 25th, 2014 at 09:55 PM by StewartACarroll

    Swim Workouts