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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/16/2015

    by , April 15th, 2015 at 12:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    YMCA Nationals starts three weeks from today. We will begin our taper with this workout. There may be times when we are swimming some LC and some SC.

    LCM
    WARM UP:
    1 X 250 4:45 4:15
    1 X 150 2:45 2:30
    1 X 100 1:45 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 100 free 2:15
    Swim 1-6 @ 80/90%
    #7 @ 100%
    #8 is easy

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    1 x 100 easy swim

    8 X 50 1:30
    Stroke/choice
    swim @ 80/90%
    IM'ers: 2 fly/2 back/2 breast/2 choice

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  2. A Backstroke kind of day

    by , April 15th, 2015 at 10:41 AM (Mixing it up this year)
    Wanted to take it easy today.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50 free/50 back w/paddles
    5x100@2:00 free to back
    500 free kick w/zoomers
    5x100@2:00 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  3. Week 133 - Tuesday

    by , April 14th, 2015 at 06:30 PM (After a long rest)
    I had a massage last night and felt like mush when I was done. I was awesome.

    I slept well and since I have stopped my dry lands I had an extra 30 minutes of sleep today. I woke feeling good.

    Today I did an easy swim with a few get my heart rate up sets.

    4x100 free with snorkel on 1:30
    6x50 catchup on 1min
    16x25 on :40 open, close, easy, fast
    8x50 with fins done as 25 underwater on back fast, 25 back easy on 1min
    100 easy
    50 fast with fins
    100 easy

    I went :21 on the 50 with fins from a push and messed up the turn. I felt much better today and suspect with another week of rest I am going to be ready to swim fast at Nationals. A week ago I was feeling hideous and it's been like night and day.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 04/15/2015

    by , April 14th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 negative split

    4 X 150 kick 3:30
    Last 50 fast

    12 X 50 1:15
    odd: easy even: fast--choice

    8 X 150 2:30
    Swim or pull.
    Build to 100/last 50 fast
    #8 swim is your swim down//easy

    4200M
    Categories
    Swim Workouts
  5. Much better swim today

    by , April 14th, 2015 at 07:16 AM (Mixing it up this year)
    Intended to swim easy today but swam much better than expected.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:23, 1:22, 1:21, 1:20, 1:19, 1:19 talk about a descending set that was unintentional
    500 free kick w/zoomers fast
    200 1 arm fly
    200 free w/snorkle
    100 back EZ

    Total 3000 yards
    Categories
    Swim Workouts
  6. Week 133 - Monday

    by , April 13th, 2015 at 01:52 PM (After a long rest)
    I felt pretty rested when I woke this morning which is a good sign at this phase of the preparation for Nationals. Unfortunately this feeling did not transition into the pool. I think a lot of this is due to swimming LCM. I really like LCM but itís definitely more tiring than swimming scy and makes my back quite sore. Todayís workout was a lot of aerobic work with a couple of fast 200s thrown in for good measure and I was not feeling fast! We are swimming scy the next three days and I am looking forward to feeling better in the water.

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

    Main sets
    5x(300 pull on 4:30 descend 1-5, 100 kick fast on 2:10)
    2x200 on 5mins, broken at 50,100,50 on round1 and 50,50,50,50 on round2 with 5 seconds rest at 50 and 10 seconds at 100

    Warm down
    12x50 working DPS on 1min

    I descended from 3:40 to 3:30 on the 300s and held 1:45s on 100s kick. The times were great but was quite tired. I need to really back off on the yardage the rest of the week and focus on some quality scy swims.

    The broken 200s I went 2:15 and then 2:16. Weird how my first 200 was quicker than my second because despite not feeling fast I felt pretty strong on the second one. Since I was going off a visual time on the clock there can be a lot of variance between what I saw and what I swam.

    I jumped in the hot tub after the workout which helped with loosening up my shoulders and back which are both quite sore. I am going for a deep tissue massage tonight and hope I loosen up.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 04/14/2015

    by , April 13th, 2015 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40
    1 X 400 --

    1 X 100 kick 2:30
    8 X 50 KICK 1:15
    1 X 100 easy swim

    4 X 5 --strong/80%-- 1:20
    1 x 100 @ 100% 3:00
    Three times/choice

    5 X 200 pull 3:20
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  8. Not a good one today

    by , April 13th, 2015 at 07:24 AM (Mixing it up this year)
    I think the fast metabolism program I am on has definitily helped with my insomnia, blood sugar and weight, but it is killiing my swimming. I only have a few more weeks of this then hopefully I can regain some of my strength.

    1 hour swim only went 3750, started out too slow. Might need to do this on a Tuesday or Wednesday rather than after my day off. I am thankful for my Garmin watch doing all the counting for me.

    250 kick w/zoomers
    200 free EZ

    Total 4200 yards
    Categories
    Swim Workouts
  9. Week 132 - Sunday

    by , April 12th, 2015 at 01:10 PM (After a long rest)
    Due to the water polo tournament at our pool yesterday we swam this morning. I again felt much better in the water. I like swimming lcm but not when I have a scy meet coming up in less than two weeks. LCM is much harder and the race pace 100s we do at the weekend are particularly hard LCM. Oh well, enough griping.

    Warm up
    400 free with snorkel

    Main sets
    8x50 with snorkel on :45
    8x100 free at 400 race pace on 2:15
    100 easy
    12x50 back kick with fins on :50
    12x50 swum as 25 back with start, 25 free on 1min

    Warm down
    100 easy

    I felt much better than last week in the 8x100s and held 1:05-1:06s throughout. The last 2 took a fair amount of effort but compared to last week I felt strong. Total yardage is dropping and we shoulld start feeling the taper this week. I went and sat in the hot tub at the end of practice for 5mins to stretch my arms and shoulders. It felt good.
    Categories
    Swim Workouts
  10. Week 132 - Saturday

    by , April 11th, 2015 at 12:07 PM (After a long rest)
    We had friends over for curry last night and I went to bed a little later than usual, however I had a great night of sleep and due to the pool being closed for a water polo tournament had a longer than usual sleep in this morning. It felt awesome! I think I turned a corner today and felt good for the first time in about a month. I went to yoga for an awesome stretch based workout and felt strong and relaxed. We worked on triceps, shoulders, chest and lower back. I felt great and had the best yoga class yet. I am now determined to get as much rest as possible between now and nationals and be back to my best before getting on the blocks for the 200. Unlike earlier this week where I felt weak and deflated I am feeling strong and confident. I will have a good swim tomorrow and start to build some momentum as our taper kicks in. I am off to watch Arsenal play football on the tv, will cut the grass, speak to my parents and then take a nap. What a great day I have in store.

    I hope oped everyone's luck And health is improving ahead of Nationals. I know it's been a tough time for several of us. Just remember, life is good!
    Categories
    Swim Workouts
  11. Week 132 - Friday

    by , April 10th, 2015 at 07:29 PM (After a long rest)
    I slept hard last night and could have done with even more sleep. That said I felt better in the pool than I have felt for a few weeks this morning. We once again swum long course and other than some 25s fast today was long and smooth aerobic swimming and it actually felt great.

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

    Main sets
    10x50 free with snorkel on :40 get your heart rate up aiming for 5 seconds rest
    16x25 open close easy fast on :40
    7x100 kick with fins on back on 1:30
    12x50 done as 25 no breathing fast, 25 easy free on 1min
    6x100 IM on 1:40

    Warm down
    200 easy

    When I just re read this it reads like a scy workout where as in reality it was lcm. I felt much stronger today. Fingers crossed I will continue to feel better and better as the taper kicks in towards the end of this week. There is a water polo meet at the pool all day tomorrow.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2015

    by , April 10th, 2015 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Build second 50.
    1 x 100 easy swim

    5 x 100 2:30--choice
    1st 50: long and strong
    2nd 50: build to fast

    1 X 200 IM 4:00
    1 x 100 stroke--choice/no free-- 2:30
    Four rounds, brief break after round 2

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  13. Workout 10/10/15: noon

    by , April 10th, 2015 at 02:03 PM (Maple Syrup with a Side of Chlorine)
    I was treated to sleeping in today and then I treated my wife to a breakfast date. I headed to the pool at lunch time for a dip:

    200 Free/200 Back
    400 with snorkel
    400 Shark Swim
    4 x 25 burst and cruise
    100 easy
    4 x 50 Quarters Strong
    100 loosen and out
    (Solo/Rec/1700 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
  14. Thursday, April 9

    by , April 9th, 2015 at 06:19 PM (The FAF AFAP Digest)
    I swam 1200 at LA Fitness. Just did a few 100 pace 25s and a couple bursts, the rest easy. I was pretty hivey this am, but it has abated some this afternoon. I am hopeful that they will be gone, or mostly gone, by Saturday am and that being in the water a lot over the weekend will keep them calm. I had a slight worry this am that the tech suit may feel awful if I am still hiving (I've been wearing super loose clothes). But hopefully that won't be an issue. I am planning on leaving late am and driving right to GMU. I'd like to swim an easy 500 after a long drive and maybe watch a couple fast heats of the 1650 in the late afternoon. One of my Pitt swimmers is competing in that event as well. Onward!
    Categories
    Swim Workouts
  15. Week 132 - Wednesday

    by , April 9th, 2015 at 04:40 PM (After a long rest)
    My company had its Annual Users Conference yesterday in Chandler Arizona at the Sheraton Wild Horse Pass resort. We had about 75 customer companies attend and it was a lot of fun. I was particularly excited about the event due to my ability to also swim at Kino with pwb and aztimm. Paul Smith was coaching and he was awesome and I can see why he has such a great group of masters go swim in Mesa. Great coach, great facility but most importantly a great guy. Thanks Paul. I was able to swim with Patrick and as always it was a lot of fun. Patrick is swimming really well and looked great in the water. I am still feeling pretty weak from my recent sickness and choose, for a change, to listen to my body and went pretty smooth throughout. Without repeating the workout Patrick has already documented:

    http://forums.usms.org/entry.php?356...rs-in-one-pool

    I did a little longer warmup going about 700 in the 15 minute general warmup and did a 200 warm down. Other than that I did the same as Patrick(although not as quick) however I backed off the 400 IM changing to free after the fly portion. I probably felt as weak in the water as I have felt in a long time today. I suspect I have a host of things working on me but no big deal. I have plenty of time to get back in the groove for nationals. I have not missed any swimming and just need to regain my strength.

    Unfortunately i was unable to swim before I left Phoenix this morning due to an early flight, so will try to do an easy 1500 later this evening just to keep a nice feel for the water.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 04/10/2015

    by , April 9th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:40
    1 X 200 KICK 5:00
    8 X 50 KICK 1:20
    3 X 100 1:40
    2 X 150 2:30

    6 X 100 2:40
    Swim @ 85/90%--strong, your choice stroke

    10 X 50 1:20
    25 sprint/25 easy--choice

    3 X 400 pull 6:40
    Negative split

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  17. Wed., April 8

    by , April 9th, 2015 at 10:20 AM (The FAF AFAP Digest)
    I did 1550 EZ at LA Fitness yesterday. I also did a half hour of stretching and RC exercises.

    I'm still blighted with hives. They were terrible again yesterday morning, but calmed down later after an ice cold bath and a swim. They seem somewhat better this am, just erupted on my left leg and right arm right now. I really hope they are gone soon. This has kind of blunted my enthusiasm about zones. Hopefully, I'll be in the clear on Sat am. I also just read that some hummus that I ate last night has been recalled for listeria contamination ... (Sabra, classic hummus). I really hope that does not cause me any further issues ...

    I'm off to do another short swim soon.

    Updated April 9th, 2015 at 10:48 AM by The Fortress

    Categories
    Swim Workouts
  18. Another easy one .... Not

    by , April 9th, 2015 at 07:32 AM (Mixing it up this year)
    This was supposed to be another easy one and I tried. I really tried but...

    500 free
    500 free kick w/zoomers
    100@2:00 IM
    200@4:00 IM
    400@8:00 IM
    200@4:00 IM
    100@2:00 IM
    500 free kick w/zoomers
    5x100@1:45 free

    Total 3000 yards
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/09/2015

    by , April 8th, 2015 at 01:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    Three rounds. Round 1 intervals left, 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick--25 fast/25 easy-- 1:20
    1 X 100 swim

    12 X 50 1:20 --choice
    #3-6-9-12 are fast

    17 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30
    2 swim down on 2:00

    4400M
    Categories
    Swim Workouts
  20. Supposed to be an easy day today

    by , April 8th, 2015 at 07:24 AM (Mixing it up this year)
    I am doing the Fast Metabolism Revolution program right now and training every day is not what I am supposed to do but I am just adding an extra snack or two each day to account for all the yardage I do.

    500 free
    500 free kick w/zoomers
    5x200@3:30 free w/paddles & bouy moderate
    500 free kick w/zoomers moderate
    5x100@1:50 free w/snorkel maintain 6 beat kick went a little fast on these

    Total 3000 yards
    Categories
    Swim Workouts