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Swim Workouts

  1. Workout 04/01/13:

    by , April 1st, 2013 at 09:06 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    kick-swim
    25 - 100
    50 - 150
    75 - 200
    100 - 250

    6 x 75 on :10 SR
    - 25 Rotissery Kick drill, 25 burst/cruise, 25 fast

    4 x 50 drill

    1 x Noah's Ark
    - used last 100 as loosen and out
    (Solo/Rec/2550 yds/50 min)
    ---------------------------------------

    My shoulders were stiff today, so did a recovery workout. Looking back, I swam a lot last week so aimed to loosen up today, knowing that I have to work tomorrow and can't swim. The Rec was closed yesterday, which was the last day for Sunday swimming until November. Too bad the lakes are still chilly.

    Had a great time at the service last night. Pastor Peter was able to organize and lead the appox. 40 folks there, and I was able to help with greeting people at the door, setting up and running the choruses on the overhead, then collecting the offering. Afterwards we had a bit of a celebration with cake, punch, and coffee - I was able to snag three more pieces of cake than I should have. Looks like Sunday nights at 6pm is going to be his spot now, so I will go there to continue to support him (and be used as needed) before hitting the court for some bball.

    ------------------
    Just remembered this post from the Kingdom Swim website related to training for a big #OWSwim this summer: Training Tips: 10-Mile

    Updated April 1st, 2013 at 10:11 PM by rxleakem

    Categories
    Swim Workouts
  2. Week 26 - Monday PM

    by , April 1st, 2013 at 07:38 PM (After a long rest)
    I arrived at the pool at 12.30 expecting to stretch and then swim but my coach had a surprise; I lifted for about 45mins and then did the static Vasa swim bench non stop with pulse metronome for 10 mins. Then I swam for two hours. I was very sore after the weights but loosened up pretty quickly once I got in the pool.

    Weights
    4 laps on the weight machines with increasing weight per lap, each machine I did 10 reps, bench, seated row hands outside, seated rown hands inside, leg curl, leg press, lower back extension, leg extension, military press, lat pull down hands outside, lat pull downs hands inside
    10 mins on Vasa machine fast pace

    Swimming
    Warm up
    400 with snorkel
    6x50 catchup drill on 45

    Main set
    3x(700 swim holding 1.05 pace, with 20 seconds rest, 200 with parachute concentrating on catch and pull with high elbow, with 20 seconds rest)
    100 easy

    3x(6x25 AFAP on 45, 200 with snorkel on 3 mins)

    4x(200 kick on 4mins, 100 free on 1.10)

    Warm down
    250 easy

    Total 6000
    i was very tired at the end of this practice, but luckily my shoulder is feeling pretty good.
    Categories
    Swim Workouts
  3. Monday Double, April 1

    by , April 1st, 2013 at 06:32 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 10 min
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    russian twists on incline bench w/25 lb plate, 3 x 25
    explosive glute isolator, 50 x 2 each leg
    extreme angle iso squat w/30 lb DB, 4:00
    total ab machine, 120 x 3 x 15
    resisted track start jumps, 40 x 2 x 10
    low row negatives, 70 x 3 x 8
    med ball slams, 2 x 10
    power wheel roll outs, 2 x 15
    long arm crunches, 2 x 50
    foam rolling, 5:00


    Swim/SCY/Solo:

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    5 x 50 scull @ :15 RI
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    2 x (10 x 25 fly @ 100ish pace @ :40 + 100 EZ)
    -- 15 m UW for hypoxic emphasis
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ

    Total: 2400


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

    Got in a double today. The swim was mostly hypoxic/technique oriented, though the 2 x 25 fly weren't slow.

    Interview with Swimming World, part of the April Masters Monday series: http://www.swimmingworldmagazine.com...lie-Livingston. I should have said training solo can sometimes suck!

    Updated April 1st, 2013 at 06:39 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/02/2013

    by , April 1st, 2013 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #9
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    Five rounds

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    1 X 100 easy

    $$$RACE PACE SWIM$$$
    1 X 100 blocks

    WARM DOWN:4 X 50 easy

    3000Y
    Categories
    Swim Workouts
  5. 04.01.13 - Monday workout

    by , April 1st, 2013 at 10:28 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave Roger and Danny. Crowded today. Pool temp still high @ about 86 but it really didn't feel too bad today.

    SCY

    600 Warm up

    3 x 25 - :30 Free/Bk/Free
    3 x 25 - :30 Free/Kick/Free
    3 x 25 - :25 Free/Br/Free
    3 x 25 - :25 Free/Fly/Free
    3 x 50 - :45 Convert Free->Fly
    3 x 50 - :45 Convert Free->Back
    3 x 50 - :45 Convert Free->Br
    5 x 50 - :45 Convert Free->Kick->Free
    50 Easy

    7 x 75 - 1:10 Convert Free->Kick->Free
    7 x 75 - 1:00 Convert Free->Fly->Free
    100 Easy
    Should be able to do this but the 75 fly got to me. I was pretty tired and 2-3 seconds off the interval. Let Roger pass and finished about 10 seconds back from where I should have.

    18 x 100:
    * Odds Convert Kick->Free->Kick 1:40
    * Evens Convert Free->Fly->Free 1:30, sprint last 100.
    Intervals were originally 1:30/1:15 but those were probably for high school kids. Adjusted to what we were comfortable with. Made the 100 fly on 1:17 and last 100 free on 1:04.

    Dave moved over a couple lanes and we did an extra 1000 or so...

    2 x 200 back pull - 3:00 (2:45, 2:38)

    12 x 50 - 1:00
    * Odds Shooters down/easy back
    * Evens moderate kick w/ fins

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  6. Week 26 - Monday AM

    by , April 1st, 2013 at 08:42 AM (After a long rest)
    I felt sluggish this morning after taking the weekend off. It got better as the workout went on. This was the first of my swim camp workouts and I will be heading back to the pool for a longer workout after lunch. The plan is at least two swims every day. Luckily my shoulder felt better today, so fingers crossed it is on the mend.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    4x200 build with 15 seconds rest(went 2.20,2.17,2.15,2.12)

    Main set
    All done with buoy and paddles
    5x100 on 1.15
    4x100 on 1.10
    3x100 on 1.05
    2x100 on 1 min
    1x100 on 55
    100 easy

    12x100 on 1.25 done as 25 easy, 25 finger drag drill, 50 build(held 1.07-1.10)

    2x500 kick with fins done alternating 100 free with board, 100 back with 20 seconds rest between 500s

    Warm down
    200 easy

    Total 5500


    Last week I went 5 seconds slower on the send off and made it pretty easily. This week the extra 5 off was really tough and I was unable to make the last 100 on 55. It ended up being more like 3x100 on 1min. In reality this is still a really good set for me. The weird thing was that I did not feel like I failed per se, but rather I just could not go any quicker. We are planning on ramping up the yardage again this week and throwing in some select quality sets. I know I need to get some speed somewhere between here and nationals also!
    Categories
    Swim Workouts
  7. Tough workout today but feeling great

    by , April 1st, 2013 at 07:28 AM (Mixing it up this year)
    I needed this to work off all the junk I ate this weekend. My diet has been really bad this weekend, now back on the diet. I have till June to loose the rest of this weight.

    500 free
    500 free kick w/zoomers

    10x100@1:45 free w/strapless paddles & snorkle w/6 beat kick held 1:35's
    5x200@3:00 free w/paddles & bouy descend went 2:46, 2:44, 2:41, 2:40, 2:36

    500 free kick w/zoomers fast pace
    500 free EZ

    total 4000 yards
    Categories
    Swim Workouts
  8. Sunday at Mason, March 31

    by , March 31st, 2013 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooter w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    1 x 50 AFAP double shooter w/fins, 21 high
    150 EZ
    1 x 50 AFAP breast w/fins, 27 high-28 flat
    150 EZ

    Tried a set from workout #6 of the HIT forum, felt pretty dreadful:
    http://forums.usms.org/showthread.ph...k-14-April-1-7
    6 x 75 IMs @ 100 pace + 75 EZ @ 4:00
    1 = 50 fly + 25 back, break :10
    2 = 25 fly + 50 back, break :10
    3 = 50 back + 25 breast, break :10
    4 = 25 back + 50 breast, break :10
    5 = 50 breast + 25 free, break :10
    6 = 25 breast + 50 free, break :10

    50 EZ
    5 x 50 scull w/agility paddles @ :25 RI
    100 EZ

    4 x 25 AFAP flutter kick w/fins @ :30
    -- tried to hold 12s
    -- was supposed to do more of these, but was cramping so desisted

    50 EZ
    5 x 50 smooth free w/agility paddles, work UWs @ 1:00
    50 EZ

    Total: 3550


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

    Got home safe and sound. But it was a long trip and I didn't get to sleep until after 2:00 am. Was pretty tired today. It is blissful swimming at Mason on the weekend though -- virtually empty.

    My 100 conditioning definitely took another hit on vacation. The 75s were hard. I contemplated just bagging any further work on 100s, but I'll probably keep plugging away with what time is left just because they will likely help my long course 50s in June. My current plan is 2 1/2 weeks hard (including today), rest 4 days for Zones, bump it up 4 days after Zones and then taper for two weeks for Indy.

    What are peoples thoughts on this: Do weights help more for long course or short course?



    Categories
    Swim Workouts
  9. In my Easter bonnet

    This morning I enjoyed a short solo swim at the Y. The pool seemed to have more than its share of grumpy clueless lap swimmers today—there were several mild arguments, and once I looked over to see some woman wagging her finger at the lifeguard, who was trying to restore order to the slow lane. But happily the fast lane was a model of friendly cooperation for the duration of my swim, with the two guys I shared with (one during warmup, the other during warmdown) being competent and willing circlers. Here’s what I did:

    1000 warmup (400s, 200 rev. IM kick, 200 pull, 200 IM drill/swim by 25)

    8 x 75 (25 kick, 25 build, 25 AFAP) @ :45 RI, 2 of each stroke

    400 warmdown + play

    Sprints felt good.

    Afterwards I went upstairs for weights and stretching. I’m stoked to be seeing some progress in the weight room--here’s where I am on my currently (all the sets of less than 6 were done until failure, except for bench press where I’m aiming for 10/8/6):

    Military press 1 set of 12 @ 15-lbs, 1 set of 6 @ 17.5 pounds
    Butterfly 1 set of 12 @ 12.5, 1 set of 7 @ 15
    Bicep curls, 1 set of 12 @ 15, 1 set of 5 (right) / 6 (left) @ 15
    Single arm rows: 2 sets of 12 @ 17.5
    Forward/sidewards/rear deltoid raises: 2 sets of 12 @ 7.5 lbs
    Lat pull-downs (on machine): 2 sets of 12 @ 65
    Bench press: 12 @ 45 (warmup + form check), 10 @ 55, 8 @ 60, 5 @ 65

    Bench press stabilization: 2 sets of 30 @ 30 lbs
    Lat/scapular stabilization: 2 sets of 40 @ 40 lbs
    Wrist curlicues: with 3-lb weights


    . . . because if not today, when?
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  10. 03.30.13 Saturday workout

    by , March 31st, 2013 at 08:50 AM (Pete's swim blog)
    HSA took Easter weekend off so I did a solo afternoon swim at Dublin. Two of my kids worked out next to me. I figured they would play more (they are 6 and 9) but the seemed into swimming laps like dad. Pool temp was back down to 85. I brought one of Fortress' speed workouts expecting 86-88 pool temp. My swim bag lacks most of the toys for the workout as it was on the sheet (monofin, parachute, small paddles, etc.) so I improvised where needed.

    SCY


    1000 IM Easy


    4 x [:15 fast VK + 15 AFAP + 35 Easy] - 2:00
    100 Easy


    4 x 25 fast scull w/ paddles - :40
    50 Easy
    4 x 25 burst + cruise - 1:00
    50 Easy


    4 x [6 x 25 dolphin kick w/fins] - :50
    R1 = back, R2 = belly, R3 = left side, R4 = right side
    #1 - 10y fast
    #2 - 15y fast
    #3 - 20y fast
    #4 - Easy
    #5 - AFAP
    #6 - Easy
    100 Easy


    4 x [6 x 25 - :30 @ 100 pace + 4 x 25 Easy - :30]
    R1 - Fly/Bk/Br x 2
    R2 - kick
    R3 - Fly
    R4 - fins + paddles
    100 Easy


    10 x 50 - 1:00/1:15/1:30
    * 2 scull w/paddles
    * 2 pull
    * 2 free
    * 2 back
    * 2 breast pull w/ paddles

    200 Cool down


    (4100 Total)
    Categories
    Swim Workouts
  11. Workout 03/30/13:

    by , March 30th, 2013 at 07:19 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/100 Kick

    6 x 250 on ~ :20sr
    - Descend 1-3 FR (with snorkel)
    - Descend 4-6 BK
    (Did Pull with buoy, swim with Agility Paddles, Swim)

    8 x 75 on 1:20 (~ :15 sr)
    - Kick/Swim/Pull with buoy by 75
    - Mixed in strokes, even one BR

    100 Loosen and out
    (Solo/Rec/2900 yds/55 min)
    ----------------------------

    This morning I coached the masters team in town and we had two new swimmers stop by! We did the above workout, but abbreviated to allow for some POW (Pool Open Water) training, where I took the lanes out and had the team swim diagonally down the pool length, across the pool width, and then back up the length of the pool to the starting point. Did it "paceline," where you swim on the the feet of the person in front of you, trying to stay even the whole way. Also worked on some sighting drills, then 8 x 25 AFAP on :50, which I joined in on.

    The Easter Egg hunt at the house this afternoon was great! A total of four nephews, two nieces, and three other little family friends came around 1pm for the hunt, then we had desserts to share. I also played some basketball in the driveway with my daughter, son, two brother-in-laws, and a couple of older nephews. The game was "knock-out," where you form single-file behind the free throw line and use two balls. First player shoots, and the race is on to get the ball in the hole; if the player behind you makes the basket (either on the free thrown or off the rebound) before the first player makes it, the first is "knocked out." Then the line keeps moving until only one person is left. Played for about 30 minutes, mostly nonstop.
    A really good

    Hopped in tonight before supper and was able to swim the workout with Matt, a good swimmer that makes it to practice with us every now and again. Always good to have some to push you and vice versa, especially on those 250 descends, which were a good kick in the pants. I suggested cutting the 75's down to 4 in order to do some 25 AFAP, but Matt opted to finish out the 75's.

    Tomorrow morning the family will be getting to a sunrise service and the brunch they have before the regular service, which we will have to miss in order to bring Emma back to the train station. Tomorrow night I will be helping out my friend (who recently became a pastor) as he leads his first Church service. The Northeast is typically not "very religious," but my son's school has helped to start three churches in the past five or six years get established before launching out into their own building. Really neat to see God working in our community in this way, and I am blessed to be able to take part in it.
    RT*@menofintegrity1*The miracle of Saturday ...*bit.ly/10t8Erk

    Updated March 30th, 2013 at 09:52 PM by rxleakem

    Categories
    Swim Workouts
  12. A quick one today

    by , March 30th, 2013 at 11:10 AM (Mixing it up this year)
    Warm water and a quick one.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:46,2:46,2:43,2:41,2:39
    500 various drills w/snorkel

    Total 2500 yards
    Categories
    Swim Workouts
  13. Workout 03/29/13:

    by , March 29th, 2013 at 10:20 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    10 x 200 on :10sr with snorkel
    - kick/kick/kick/kick
    - kick/kick/kick/Agility Paddles
    - kick/kick/Agility/Ag
    - kick/Ag/Ag/Pull with buoy
    - Ag/Ag/Pull/Pull
    - Ag/Pull/Pull/kick
    - Pull/Pull/kick/kick
    - Pull/kick/Ag/Ag
    - 100 Back easy, 200 FR fast (1:06, 1:04 = 2:10), 100 Bk easy

    4 x 50's on :50
    - 1 = EZ, 2-5 = Burst and Cruise (stroke choice)

    200 loosen (Dolphin Dives in Deep)
    (Solo/Rec/3000 yds/55 min)
    ----------------------------

    Good workout this evening after a busy day around the house. The bonus was being able to sleep in for the first time all month, which I really needed. Went to a Good Friday service tonight, then we colored Easter Eggs in preparation for a hunt at our house tomorrow with our siblings and nieces and nephews.

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  14. Friday, March 29

    by , March 29th, 2013 at 08:28 PM (The FAF AFAP Digest)
    Short swim @ wall less hotel pool:

    600 EZ
    200 scull
    10 x 50 w/agility paddles
    -- 5 free, 5 evil
    50 EZ
    6 x 25 AFAP + 25 EZ
    50 EZ
    8 x 25 w/chute & paddles
    50 EZ


    ---------------------------------------

    Swim fail! I drove out to the LCM pool in Bridgeport, chauffeured by our family friend who wanted to run on the nearby track. But the pool was closed for a water polo match later that night. Typical of Barbadian think, they thought it was easier to not even bother opening the pool. I was pretty disappointed by this as I think it made a planned sideways week into a backward week. My 100s are doomed to subpar status. Ah well, the vacation has been fabulous and well worth it. One harrowing thing today though. We literally saw a man drown right in front of our eyes on our beach. The surf wasn't as rough as usual, but he seemed to get caught in a rip current. The lifeguard got out to him when he heard the cry for help, but he couldn't be resuscitated when they finally got to shore. Scary to witness. The girls decided the pools were a better option the rest of the day.

    I was pretty sore today from the drylands (some of which I hadnt done in ages) and the wave bashing. But I should be able to rock and roll on Sunday.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -04/01/2013

    by , March 29th, 2013 at 03:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #8
    SCY
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    50's: 1-4: long and smooth--5-8: descend to fast

    1 X 400 choice with fins

    3 X 100 kick 2:15
    1 X 100 swim

    4 x 50 1:15 choice
    Descend 1-4, #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    4 X 50 @ 85/90% 1:15
    4 X 50 easy/perfect stroke 1:00--#4 on 2:00
    Two rounds, choice.
    IM'ers: 2 back/2 breast no fly

    2950Y
    Categories
    Swim Workouts
  16. Friday, March 29, 2013

    by , March 29th, 2013 at 03:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 58, Water temp 80
    Sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR
    600 FR w/snorkel-fins-paddles(M-Speedo) as 6(50K-scull/50CU)
    4x100 on 1:40 w/fins-paddles, *1:11, 1:10, 1:09, 1:08

    *Set 1*
    2(10x50 FR on 1:00) 1:00 rest
    *34s-33s-32s each round
    ---200 BK
    ---200 FR

    *Set 2*
    10x100s FR on 2:00 w/agility paddles-snorkel
    *1:12, 1:11, 1:12, 1:11, 1:10, 1:12, 1:12, 1:11, 1:09, 1:08
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    *Set 3*
    6x150 FR on 2:30 w/fins
    *1:49, 1:48, 1:52, 1:46, 1:42, 1:41
    ---200 FL Kick
    ---200 FR drills

    *Set 4*
    5x200 FR on 3:30
    *2:36, 2:35, 2:34, 2:32, 2:28
    ---200 as 2(50BK DPS/50FR DPS)

    *Set 5*
    1000 FR w/buoy-tube-agility paddles, build by 50 each 200

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min
    Categories
    Swim Workouts
  17. 03.29.13 - sometimes you just have a bad workout

    by , March 29th, 2013 at 09:08 AM (Pete's swim blog)
    Swam w/ Dave. This just wasn't a great day for me. Probably started last night when I chose to run my son's U8 soccer practice barefoot. I just don't have much agility with flip-flops on so I took them off to demonstrate some things. The grass on the field is pretty nice but it is short and the occasional bermuda roots shredded my callouses. About 2:00 AM, I woke up feeling like I had eaten rocks for dinner. Took some antacid and went back to bed. I limped into the pool with my stomach churning only to find that they cranked the heat back up to 87. I don't know much about pool management so the following rant may be completely off base. Still, here are the pool temperatures over the last 5 days: Mon AM - 86, Tue AM - 86, Wed AM - 88, Wed PM - 85, Thur AM - 85, Fri AM - 87. The story the pool management is giving is that they are having trouble with controlling the temperature after installing a new coupling. They don't have a digital thermostat so this is somewhat understandable. But it seems to me that if the goal temperature is 84, we should see fluctuation between 82 and 86 until they dial the heat in correctly.

    We swam mostly 200s today. That was probably a mistake. Should have dug up one of Fortress' sprint workouts. The kick wasn't bad but freestyle was miserable. I just couldn't bleed off any heat with my head mostly submerged in the water.

    SCY

    600 Warm up

    4 x 200 - 3:00 Convert Free -> IM
    Rest

    50 Kick/150 Free - 3:00
    100 Kick/100 Free - 3:10
    150 Kick/50 Free - 3:20
    200 Kick - 3:30
    4 x 200 - 3:00 Kick 1st, 2nd, 3rd, 4th 50
    100 Easy

    4 x 200 Kick - 3:30 Descend (br - 3:15, 3:10, 3:05, 2:57)

    200 Cool down

    We were supposed to do a 500 timed pull. It's kind of rare that Dave and I will decline the opportunity to go at each other with pull buoys and paddles but neither of us were feeling it today.

    (4100 Total)

    Updated March 29th, 2013 at 09:29 AM by pmccoy

    Categories
    Swim Workouts
  18. Working off yesterdays lunch and tonights cake

    by , March 29th, 2013 at 07:36 AM (Mixing it up this year)
    As in the title I was working off my lunch from yesterday and all the chocolate we enjoyed. Who knew adults would enjoy an old fashion easter egg hunt.

    This is going to be one hard weekend to keep to my diet. My sons birthday party is tomorrow, the easter dinner yesterday and I am sure a lot more good food.

    500 free
    500 free kick w/zoomers

    5x400@7:00 free w/strapless paddles, bouy & snorkle dropped snorkle on last one. Descended this set went 6:38, 6:34, 6:33, 6:24, 6:11

    400 IM as fly drill, pull back, kick breast, swim free
    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  19. Week 25 - Thursday

    by , March 28th, 2013 at 09:17 PM (After a long rest)
    The pool is closed from tomorrow for Easter so I decided to do a full workout tonight as opposed to dry land and loosen up swim. I had a stomach bug yesterday and missed last nights swim so was not expecting too much, but I actually felt pretty good tonight. My shoulder is feeling a lot better.

    Warm up
    400 swim with snorkel
    6x 50 catchup drill on 45
    4x100 with snorkel on 1.20
    100 easy

    Main set
    This set was done with buoy and paddles
    5x100 on 1.20
    4x 100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1 min

    100 easy

    12x50 swum as 3x(50 easy, 25fast25 easy, 25 easy 25 fast, 50 easy)

    6x100 kick with fins on 1.30 holding 1 min

    Warm down
    200 easy

    Total 4200

    I decided to concentrate on DPS in the warm up and not trying to go to hard to quickly, which seemed to really help. My right shoulder still feels weak, with some stiffness but luckily I had no pain tonight. Hopefully a long weekend will help these old joints too. Two more weeks of hard work and then i start my first taper in 20+ years. Next week I am off work and plan on doing some hard focused sessions in the form of a mini camp(I may get to do 3 a days if the body will hold up).

    Updated March 28th, 2013 at 09:24 PM by StewartACarroll

    Categories
    Swim Workouts
  20. Thursday, March 28, 2013

    by , March 28th, 2013 at 08:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 54, Water temp 80
    Sunny, humidity at 62%

    Warm Up
    Dryland band stretches 10 min
    400 FR
    400 FR w/agility paddles-bouy-tube
    400 FR as 4(25/RA, 25/LA, 50 CU)

    *Set 1*
    1000 FR w/snorkel-fins-paddles(M-Speedo) as 5(100-Strong/100-Fast)
    ---300 BK

    *Set 2*
    1000 FR on 1:00 rest
    As 5 (50-Steady/100-Strong/50-FAST) right into...
    4(6x50 on :45, :30 rest) *39s-38s
    ---200 BK
    ---200 FR

    *Set 3*
    2000 FR w/buoy-tube-agility paddles
    As 4 (200-Steady/300-Fast)

    Warm Down
    400 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    The sun was shining bright, with cool air temp, crystal clear water, and the water temp was manageable. Did some straight swims with viable pacing, and a set of low rest interval 50s at target 800M pace.
    Categories
    Swim Workouts