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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout 12/18/2014

    by , December 17th, 2014 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 100 1:40 1:30
    4 X 50-descend- 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05
    odd: easy even: fast---choice

    2 X (4 X 100
    Round 1: IM on 1:45
    Round 2: Reverse IM on 2:00

    1 X 100 fast 2:15
    1 X 150 cruise 2:15
    Four rounds, choice.

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  2. Workout 12/16/14: evening

    by , December 16th, 2014 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time at the Men's group last night at the college. It happens on the third Monday of each month, with a meal at 6pm then worship with music and a message at 7, and for those that can stay later the football game. I have been able to get to the past three meetings, but due to work it'll be a few months until I can make it again.

    I had an easy day today around the house, with some appointments to take care of. Tonight I made it to Masters ...

    200 swim/100 kick/100 pull (+100 IM drill)
    100 (skull/swim)
    4 x 25 burst and cruise

    8 x 50 on :10sr ~80% (+100 easy)
    50 kick into 50 pull (+50 pull)
    6 x 50 on :15sr [1,6 = even split, 2-5 = quarter strong] (+50 easy)
    50 pull (+ 50 pull) into 50 kick
    4 x 50 on :20sr best average (I did 100 and got out here)
    50 kick
    2 x 50 on :30sr FAST
    150 loosen and out
    -----------------------
    (Masters/Rec/2000 yds (I did 1950 yds in 45 min)

    Carol, Greg, Melissa, and Rachel finished out the workout. I talked with a buddy in the locker room; he started running a couple of years ago and was motivated by my 300 miles last year in the water to shoot for 1000 miles on land this year. He is less than 10 miles away! Even though I probably won't hit 150 miles this year, it is neat that I provided him with a crazy goal for this year. You never know who you may spur on!
    Categories
    Swim Workouts
  3. Catch up, Fri-Tues, Dec. 12-16

    by , December 16th, 2014 at 04:36 PM (The FAF AFAP Digest)

    Friday: Did the hour practice with Sewickley masters


    7 x 50 warm up
    8 x 25, SDK 15m @ :45
    4 x 25 burst + cruise @ :45
    100 EZ

    3 rounds w/fins of:
    5 x 50 back @ 200 pace @ 1:00
    1 x 50 EZ @ 2:00
    1 x 50 fast back kick @ 1:00
    1 x 100 EZ

    8 x 25 burst to 15 m dolphin kick w/board & cruise @ :30
    100 EZ

    Total: 2400


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


    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x4 x 5
    seated row, 80 x 3 x 8
    deadlifts, 85 x 4 x 6
    tricep press, 80 x 3 x 6
    kneeling ab crunches, 140 x 4 x 12
    bulgarians in streamline, 2 x 10 each leg
    HS hi row, 130 x 4 x 6
    streamline crunches, 2 x 50
    V ups, 10

    stretching, 15 min


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


    Monday: Swim/SCY/Solo @ Sewickley

    Warm up:


    usual 900

    Main sets:

    5 x 50 single arm fly @ 1:00
    50 EZ

    w/fins:
    5 x 100 flutter kick, descend @ 1:45 (to 1:05)
    50 EZ
    8 x 25 free, 1 breath @ :30
    50 EZ
    5 x 100 backstroke kick, descend @ 1:45 (to 1:01)
    100 EZ
    8 x 25 dolpin kick w/board @ 100 pace @ ;40
    100 EZ
    5 x 100 free, descend @ :145-2:00 (to :59)
    100 EZ
    8 x 25 smooth breast @ :40
    100 EZ

    Total: 3800


    Didn't realize I did this much. I was dead from weights, so didn't do much fast stuff. My upper back was really sore. I was looking at my blog from past years and realize I am much weaker now than previously. It's due to the long layoff when I moved and the shoulder problem, but still, I need to make some progress in this area.


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


    Tuesday: Swim /SVY @ Sewy w/Jim & Bill

    Warm up:


    10 x 100 @ 1:45
    -- I mixed up strokes and kick

    Main sets:

    8 x 25 shooters @ 1:00
    -- missed one of these due to losing nose clip
    50 EZ

    ww/fins:
    8 x 50 controlled speed backstroke @ 1:00 (31s)
    100 EZ @ 3:00
    8 x 50 @ 1:00
    -- 2 x 3 fast + 1 EZ
    -- did backstroke kick, 27s
    100 EZ @ 3:00
    8 x 50 controlled speed backstroke @ 1:00 (29-30)
    -- a little faster than the first round
    100 EZ

    Total: 2750


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

    Before we started the workout, Jim and I were opining that 200 fly was probably the hardest event for most masters. Bill disagreed, and proceeded to do the entire workout fly, except for the shooters. He must have bionic shoulders. I'm pretty pooped after that effort, but it was so nice to have company for the workout. I would never have done that main set on my own.

    Interesting article on call to move next Worlds out of Russia: http://www.swimmingworldmagazine.com...ipts-released/

    Updated December 16th, 2014 at 04:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Week 116 - Tuesday

    by , December 16th, 2014 at 03:36 PM (After a long rest)
    Yesterday I travelled to Atlanta and despite trying to swim with Dynamo Masters was unable to make the evening workout work. This morning I swam with Georgia Mastes at the Westminster High School. Islam with this group earlier this year and really liked the pool and the group. I saw many familiar faces and the workout was different from what I have been doing but was great fun noen the less.

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

    Main sets
    4x100 kick IM order by 25 on 1:45
    4x75 drill fly, back, breast on 1min
    4x50 free drill on :45
    4x25 fly on :30

    4x100 free on 1:20
    4x75 back on 1:10
    4x50 breast on :50
    4x25 fly on :30

    4x100 pull with paddles on 1:20
    4x75 pull no paddles on 1min
    4x50 free on :40
    4x25 fly on :30

    4x50 back on :45
    3x50 back on :40
    2x50 back on :35
    1x50 back on :30

    Warm down
    200 easy

    I was holding 1min per 100 pace on most of the free sets today and felt great. On the pull I was holding 58 pace. I always feel great in the water at the end of a taper but was expecting to feel crappy based on the length I held this taper. It makes me wonder if I need even more rest.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2014

    by , December 16th, 2014 at 02:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 4:00
    1 X 150 2:30 2:15
    3 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
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    4 x 25 stroke--fast-- :40 #4 on 1:00
    Three rounds. Round 1 stroke:fly, 2 back, 3 breast

    5 X 250 pull 4:00
    #1: long and smooth
    #2-3: 150 strong/100 fast
    #4-5: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/16/2014

    by , December 15th, 2014 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600**150 kick+50 swim X 3**

    8 X 125 IM 2:15
    Cycle 50's thru in IM order

    7 X 200 pull
    1/2: 3:00
    3/4: 2:50
    5/6: 2:40
    Rest 2 minutes and do #7 best effort

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  7. Week 115 - Friday

    by , December 12th, 2014 at 09:09 PM (After a long rest)
    With the bad weather that hit california yesterday my trip was hit. I ended up taking almost 3 hours to get from San Francisco airport to Oakland which should have been a 23-30 minute drive. Rain was so heavy that parts of the interstate were closed and traffic was diverted off the interstate. There were also mud slides in the Bay Area. I decided to cut my losses and not drive from San Francisco to Sacramento as planned today and instead decided to just fly home. The bad part as it relates to swimming was I was unable to swim yesterday and today had to swim when I got home. Today I did an easy 2k swim and felt ok. I am not sure how I will swim with the lack of sleep I have had the past two days.

    400 free with snorkel
    6x50 catchup on :50
    4x100 kick on 1:45
    6x100 pull on 1:20
    300 easy

    It's really nice to be home.
    Categories
    Swim Workouts
  8. Workout 12/12/14: noon

    by , December 12th, 2014 at 02:53 PM (Maple Syrup with a Side of Chlorine)
    My wife made it home safely from her adventure in Germany, and brought home a lot of chocolate and baked treats! We learned that flying through Newark, while a little cheaper, is not a great option due to delays and other issues.

    The kids had a snow day on Wednesday and a two hour delay yesterday, so our current exchange son has been able to experience this fun American happening. It's actually still snowing here in Vermont, although we did not get a lot of snow. Should continue into tomorrow, but my first event at BU is not expected to go off until noon so I will have plenty of time to make the three hour drive in.

    200 free/200 back/200 IM drill
    4 x (50 kick into 50 drill)
    4 x (25 DPS into 25 FAST IMO)
    200 loosen and out
    (Solo/Rec/1300 yds/35 min)
    --------------------------------
    Stretch out swim today. Off to my son's basketball game tonight, where I will probably keep the score book again. Then an early bedtime.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/15/2014

    by , December 12th, 2014 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:15

    4 X 50 1:00
    4 X 100 1:40
    8 X 25 sprint :40
    Choice. 50's and 100's: Swim #4 swim at 100%

    6 X 100 pull 1:30
    6 X 150 pull 2:15
    100's: descend 1-3/4-6
    150's: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  10. Wed-Thur, Dec. 10-11

    by , December 11th, 2014 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 rounds:
    100 smooth free @ 1:30
    3 x 50 kick, descend to 100 pace @ 1:00
    2 x 25 fast swim @ 100 pace @ :30
    100 EZ
    extra 100 EZ at end of set

    12 x 50
    odds = fast @ 100 pace @ 1:00 (3 swim, 3 kick)
    evens = EZ @ 1:30
    100 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 3600


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


    Swim/SCY/Solo @ Sewy

    Warm up:


    550 various
    100 scull
    100 chest press fly
    100 kick
    100 EZ

    Main sets:

    6 x 100 backstroke kick @ 2:00
    -- stay under 130 (went mostly 125s)
    100 EZ

    6 x 75 fly/back/breast w/fins + 25 EZ @ 1:45
    100 EZ

    6 x 100 kick w/fins @ 1:45, 100 EZ at end of set
    75 kick @ 200 pace
    :10 rest
    25 fast kick

    4 x
    3 x 50 free w/paddles & fins @ 200 pace @ :50
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3750


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

    Pitt is now closed from Dec. 11-Jan. 4. Depressing ... And even though the pool is closed, I still have to coach. Not that I would want my swimmers to have to take three weeks off! I'm sure this will cause me motivational issues. But I'm getting used to them, having had them for months now. My goal will be just to stay in the water, and I'll probably do more aerobic work (see today's workout).
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 12/12/2014

    by , December 11th, 2014 at 02:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    2 X 50--faster-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    4 on 1:10
    6 on 1:00
    1 X 100 swim

    4 X (4 X 50--descend 1-4--
    Round 1: free :50
    Round 2: breast 1:00
    Round 3: back 1:00
    Round 4: fly 1:00

    5 X 300 pull 4:30
    #1-4: negative split
    #5:best effort

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  12. Week 115 - Wednesday

    by , December 10th, 2014 at 10:53 PM (After a long rest)
    I went to bed pretty early last night and slept solid but felt very tired this morning. I think all the driving in and around LA caught up with me because I felt mentally fried. Today's workout was at the old ucla sunset pool which is definitely older and lesser quality than Spieker. I struggled with lane lines and currents in the pool today. Today was stroke day and I did more stroke by a country mile than I am used to doing. This was once again lcm and again all aerobic.

    Warm up
    400 free with snorkel
    400 pull
    300 kick with every 50 a 25 of kick IM order
    200 IM drill
    100 IM

    Main sets
    2x(100 IM on 1:45, 4x50 IM order drill build by 25 on 1min, 100 free on 1:30)
    3x250 (swum as 150 Fly, back, breast by 50, 100 kick) on 5mins

    Warm down
    200 easy

    With the current in the pool and my sighting challenges on back I have nice bruises down my arms and back. It was still fun and as usual I felt better at the end of practice than the beginning. Off to San Francisco tonight and I hope I am able to swim with Burlingame in the morning. This part of the trip will be crazy busy with SF tomorrow and a drive to and from Sacramento on Friday before heading home on Friday night. Oh how I crave my own bed!!!
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 12/11/2014

    by , December 10th, 2014 at 03:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    1 X 200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 x (3 X 100
    Rounds 1/3: IM on 2:00
    Rounds 2/4: Free on 1:45
    Descend all rounds 1-3

    1 X 200 3:20
    4 x 50 descend 1:00
    Three rounds--pull or swim

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  14. Week 115 - Tuesday

    by , December 10th, 2014 at 12:20 AM (After a long rest)
    I had a pretty long day yesterday but the thought of today was a little intimidating. I had back and forth meetings in Newport Beach and downtown LA with not a lot of time between meetings for my liking. This morning I swam with the UCLA masters once again at the Spieker pool. Yesterday I was amazed at how great a pool it is and today I was even more impressed. Unfortunately the photos I took don't do the pool justice. The facility is just world class!


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    Today was the UCLA aerobic day and a number of there team did a 5k+ workout long course. Due to my work schedule and my desire to extend my taper til this weekend I swam for an hour which long course was plenty.

    Warm up
    400 free with snorkel
    300 swum as 100 swim, 100 IM drill, 100 swim
    200 swum as 50 free, 100 IM drill, 50 free
    100 swum as IM drill

    Main sets
    8x50 kick alternating back and breast kick with no board on 1:10
    4x100 free pull on 1:30
    600 free on 8:30
    2x150 free on 2:15
    300 free on 4mins
    2x150 free on 2:15
    300 free on 4mins

    Warm down
    200 free easy

    I swam everything aerobic today holding 1:15 LCM pace throughout the free parts of the main set. Just like yesterday I was a little sore but went pretty conservative.
    Categories
    Swim Workouts
  15. Workout 12/09/14: evening

    by , December 9th, 2014 at 10:28 PM (Maple Syrup with a Side of Chlorine)
    Had a relatively quiet day today, helping to drop my daughter's car off at the shop and then going to the hospital for some lab work which will help me to lower my health premiums at work (I passed ). I was able to get the Christmas lights up outside on the front porch and the tree, as well as a kissing ball for the porch. A winter storm is hunkering down in the area, but the temps have remained high enough above freezing that we have so far just received rain. Looks like snow may start overnight and persist into Thursday, although total accumulations should not be too much in my town.

    200 swim, 100 kick, 200 swim, 100 kick
    4 x 75 on 1:15 (rotate IMO)
    1 x 50 ez
    6 x 50 Free on 1:10 (odds = DPS, evens = FAST)
    1 x 50 ez
    4 x 50 Back on 1:10 (odds = DPS, evens = FAST)
    1 x 50 ez
    4 x 25 burst and cruise on 1:00
    100 loosen and out
    (Masters/Rec/1750 yds/35 min)
    ------------------------------------

    Due to the weather I was on my own tonight. I was able to sneak in a little early due to the age group team canceling practice, and walked home in time to catch most of Rudolph with the kids.

    More info for the BU meet was posted today, including psych sheets and estimated timeline.
    Categories
    Swim Workouts
  16. Mon-Tues, Dec 8-9

    by , December 9th, 2014 at 04:30 PM (The FAF AFAP Digest)
    Monday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    good mornings, 75 x 4 x 6
    seated row, 70 x 4 x 8
    kneeling ab crunches, 140 x 3 x 12
    tricep press, 70/80 x 3 x 8
    bulgarians in streamline, 3 x 10 each leg
    leg extensions, 135 x 4 x 8
    HS hi row, 100/110 x 3 x 8 (haven't done this one in many months)
    stability ball tucks, 10
    russian twist on incline, 25 x 2 x 25

    15 minutes of stretching



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    550 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    6 x 25 burst SDK + cruise @ :45
    100 EZ

    5 rounds w/fins:
    75 back-breast-free @ 200 pace + 25 EZ @ 1:30
    4 x 25 fast kick @ 100 pace @ :30
    50 EZ @ 1:30

    100 EZ

    8 x 100 backstroke kick w/fins @ 1:30
    -- stay under 1:05, went 1:02-1:04
    250 EZ

    Total: 3550


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

    Just as I was getting over my cold, I feel like I might be coming down with another. Lil Fort (and many kids at her school) have been home sick. I didn't have much energy today, so didn't do much fast stuff.
  17. Sarasota Y Sharks Masters 5:30 AM Workout 12/10/2014

    by , December 9th, 2014 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:10
    1 X 100 swim

    3 X 75 1:15
    1 X 75 fast 1:45
    Four rounds, choice.

    8 X 125 2:00
    75 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  18. Week 115 - Monday

    by , December 9th, 2014 at 09:28 AM (After a long rest)
    I was quite tired and sore when I woke up this morning. I guess in hindsight I did not do a long enough warm down after the meet. I decided to try swimming at UCLA with the UCLA Masters. For anyone in LA the Spieker Aquatic Center is awesome and well worth the $10 visitor fee. I felt pretty good in the water but found LCM more challenging than usual. I guess when I am completely tapered and have been swimming scy the jump back is not easy. Luckily this was not a tough workout and was exactly what I needed in terms of speed and yardage today.

    Warm up
    400 free
    6x50 catchup

    main sets
    2x250 on 3:45 pull(I had no bouy) with paddles
    5x100 with paddles on 1:30
    2x250 free on 3:45
    5x100 back on 1:40
    4x50 fly on 1min

    warm down
    200 easy
    Categories
    Swim Workouts
  19. Workout 12/08/14: noon

    by , December 8th, 2014 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    My wife is sending in some great reports of her trip, which makes me really happy for her. Looks like the weather has been cool but dry.

    Today I started tackling the den and my many piles; everything is now organized and I need to file things away, so I should be done by tomorrow morning. Just need to tackle the garage ...

    200 fr/200 bk/200 im drill

    3 x
    - 50 DPS :10SR
    - 25 FAST into 25 easy IMO into
    - 100 kick

    4 x 50 burst and cruise on 1:10 IMO
    4 x (25 FAST into 25 easy) on 1:10
    100 loosen and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  20. 500 FR

    During my workout yesterday, I did a 500 FR on 8:22, and I think my prior best time had been around 8:30. Not sure if I made a timing mistake, so will try this again later for confirmation. In the meanwhile, my slowpoke self is feeling pretty good about that time.
    Categories
    Swim Workouts