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Swim Workouts

  1. Week 206 - Wednesday

    by , September 14th, 2016 at 09:29 PM (After a long rest)
    It's been a crazy busy week and I got back from San Francisco around midnight and got up at 4:30am this morning. I had committed to open the pool so others depended on me and despite being very tired I was not going to let anyone down.

    Despite not not feeling that great I had fun this morning

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

    main sets
    12x50 kick on :50
    8x100 free on 1:15 with snorkel
    10x50 as 25 fly kick hands by arms, 25 ugly dolphin drill on 1min
    12x25 fly on :40
    12x50 free on :40 with snorkel

    warm down
    200 easy

    a fair amount of aerobic swimming and I was tired after the 100s. I was ho,ding 1:03/1:04s but these hurt a lot more than they should. The 50s at the end I held :30/:31s and actually felt much better than the 100s.

    My my elbow is feeling much less painful than before so the shot and anti inflammatory seems to be working.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 09/15/2016

    by , September 14th, 2016 at 01:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:15
    10 X 50 kick 1:05
    1 x 50 swim

    4 X 250 IM 4:30
    100 of each stroke in IM order 1-4

    4 x 50 descend 1:00
    1 X 200 3:00
    Four rounds.
    Descend 200's 1-4 by round.

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  3. Tues Sept 13

    by , September 14th, 2016 at 01:22 PM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    rear delt fly, 60 x 3 x 8
    explosive leg extensions, 90 x 3 x 15
    straight arm dips, 75 x 3 x 25
    single leg stand in streamline on bosu, 1:00 each side
    captains chair leg raises, 3 x 15
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 6
    squat jumps w/DBs, 2 x 5
    russian twists on incline, 25 x 3 x 25
    good mornings, 75 x 4 x 5


    1400 EZ swim in pool after


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


    Well, after doing my favorite IM set on Sunday, my shoulder did not feel great. I took Monday off and went to the gym Tuesday. I'm about to head out to the cryo sauna to see if that will help. Probably more kicking at Pitt tonight.
  4. Sarasota Y Sharks Masters 5:30 AM Workout 09/14/2016

    by , September 13th, 2016 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds, round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    2 X (4 X 150 2:45
    #1: 100 fly/50 free
    #2: 100 back/50 free
    #3: 100 breast/50 free
    #4: 150 free

    1 X 300 4:30
    1 X 200 3:00
    1 x 100 1:30
    Two rounds--pull
    300/200: negative split
    100 is fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  5. Week 206 - Monday

    by , September 12th, 2016 at 11:16 PM (After a long rest)
    I arrived in San Francisco yesterday and thanks to a recommendation from Patrick(pwb) swam at the North Beach pool in downtown.

    https://www.google.com/search?q=nort...psGJ22mhxAM%3A

    The pool is a little quirky and looks like two side by side pools with a walkway between the pools. One side is 25m(the side I swam in) while the other is like 87' long with steps at the end. The side I swam in was nice and cold even by my standards while the other was much warmer.

    I ended up doing a short workout but somehow avoided anyone getting in with me. I think I scared people off

    warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    16x50 free at 200 race pace with snorkel on 1min
    200 easy
    6x100 kick with board on 1:45

    warm down
    200 easy

    i managed to hold :30/:31s on the 50s which is not quite my 200 pace SCM but is getting closer. My elbow did not hurt today for the first time in a long time. On the kick I was holding 1:35-1:36s throughout. I was tired after the kicking. I really would like to head over to ucsf in the morning but unfortunately my schedule won't work so I will likely go back to north beach and do my own workout.
    Categories
    Swim Workouts
  6. Sat-Sun Sept 10-11

    by , September 12th, 2016 at 11:57 AM (The FAF AFAP Digest)

    Sat: Drylands


    Did drylands at home, including: rehab ex, power wheel roll outs, bulgarian split squats in streamline, extreme angle iso squat, supine flutter kicks on bosu, TRX back and forth, TRX windmills, TRX pike ups, donkey kicks, reverse flys, kettle ball swings, saxon side bends

    Then did 3.5 miles on the treadmill


    Sun: Swim/SCY/Solo @ BP

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    5 x 30m AFAP SDK to 5m & cruise back off the blocks
    100 EZ

    2 x (25 AFAP breast off the blocks + 75 EZ)

    Favorite IM set w/fins: (did backstroke kick instead of swim to save shoulder)
    16 x 25 IM order @ :40-:45
    50 EZ @ 1:0
    12 x 25 IM order @ :45
    50 EZ @ 1:00
    8 x 25 IM order @ :45
    50 EZ @ 1:00
    4 x 25 IM order @ :45
    200 EZ

    Total: 2750


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


    Did a little more swimming yesterday, albeit mostly with fins. Backstroke seems to be the worse for the poor bicep tendon. I will prolly go to the gym today, tho I really can't do much upper body work right now (a comment I've made frequently during my masters career).
  7. Sarasota Y Sharks Masters 5:30 AM Workout 09/13/2016

    by , September 12th, 2016 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 X 50 kick 1:05

    15 X 50 1:00
    Every third fast--choice

    10 X 200 pull 3:00
    1-5: negative split
    6-10: descend

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  8. Workout 09/10/16: morning

    by , September 10th, 2016 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Splashed with the Masters this morning...

    200 swim/200 kick/200 pull
    8 x 25 drill - freestyle technique
    4 x 100 back on 1:40 even split (1:25)
    200 pull (focus on rotations: marble just about suit line)
    16 x 25 on :40
    - 1-4: free: -1 stroke count [12-11-10-10]
    - 5-8: choice down, free back
    - 9-11: easy down, fast back
    - 12-16: burst and cruise, easy back

    200 loosen and out
    [Masters/Rec/2000 yds/50 min]
    ------------------------------------

    Swam with Greg, Meg and Rebecca, skipping a set or two. Another lady was there on her own. Just like the end of last summer, I am scarping and preparing the last side of the house and the front of the garage for painting. Good drylands

    Updated September 10th, 2016 at 09:02 PM by rxleakem

    Categories
    Swim Workouts
  9. Fri Sept 9

    by , September 10th, 2016 at 12:03 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up/Transition:

    500 various
    8 x 50 kick w/fins @ :55
    -- did backstroke, UW 12.5+
    12 x 25 something or other @ :40
    -- I did odds = burst SDK to 15m , evens = EZ
    50 EZ

    Mains sets:

    8 x 100 @ some pace @ 1:40
    -- I did 8 x (25 AFAP shooter + 25 EZ)
    100 EZ

    8 x 50 @ 200 pace @ 1:00
    -- I did #1,2,3, 5,6,7 flutter kick with fins & board holding :28, #4 & 8 = EZ
    100 EZ

    6 x 100 @ some pace @ 1:50
    -- I did backstroke kick. Was planning to hold 1:05. But the first one was an easy 1:04, so I bumped the goal time down to 1:01.
    100 EZ

    6 x 50, sprint 35 y @ 1:15
    -- I was so sick of kicking that I decided to try some breaststroke
    -- did 10 x 25 breast @ 100 pace @ :40
    100 EZ

    4 x 25 sprint @ 1:00
    -- no sprint left
    -- did 4 x 25 no breath free
    100 EZ

    Total: 3550


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


    Hmm ... that was a lot of yardage for "sprint" night. My shoulder felt worse yesterday with a familiar dull ache. I really hope it's not tendonitis ... already had a bout of elbow tendonitis this year. It could be that I have a little ice burn. In any event, it feels better today and I hope this trend continues. Obviously, I did a sh*t ton of kicking, again, to rest it.
    Categories
    Swim Workouts
  10. Week 205 - Friday

    by , September 9th, 2016 at 09:23 PM (After a long rest)
    I have been struggling recently with this whole elbow injury and feeling pretty sorry for myself. I met the surgeon on Tuesday and he to,d me he did not want to operate on me because he was afraid that the operation associated with reattaching the tendons would affect my ability to swim at the level I wanted to swim. He said he wanted to try some other non surgical steps and leave surgery to a last resort. He wanted to put me on stronger anti inflamatories, PT and ultrasound and PRP Therapy. The surgeon swam at Wisconsin and suggested recording my swimming to identify where I am hyper extending my arm. I feel like I have been pushed from Doctor to doctor and just wanted the pain to go away. On Tuesday I had had a bad night of sleep and it was a particularly painful day. I was actually upset that the surgeon told me he was not operating. Tuesday I started the new anti inflammatories and by Wednesday a lot of the pain had subsided and I had the best night of sleep I had in a couple months. As the week has gone on I have felt better. On Wednesday we videod my strokes and found two hyper extension issues. I breath to the left on my free and when I breath my right arm hyper extends and my right hand goes right. I also hyper extend my right arm when I do backstroke. i tend to do more free than back and if I breath right I don't hyper extend my arm. The challenge is I don't feel natural breathing right so it's going to take a lot of work to fix the stroke. On my back I need to be more conscious of the hyper extension and try to straighten the arm.

    I have swum all week and did dryland on Tuesday and Wednesday. I am feeling better in myself today have felt better each day since I was put in the anti inflammatories.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 09/12/2016

    by , September 9th, 2016 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 x 50 descend 1:00
    8 x 25 fast :40 #8 on 1:20
    Two rounds, choice

    14 x 100 2:00--choice
    #3-6-9-12 are fast
    #13/14 are warm down

    4700Y
    Categories
    Swim Workouts
  12. Wed-Thurs Sept 7-8

    by , September 8th, 2016 at 03:01 PM (The FAF AFAP Digest)

    Wednesday:


    45 minutes of dryland & rehab ex, then


    Swim/SCY @ Pitt

    Warm up:

    450 various
    8 x 50, supposed to be all back-free @ :55
    -- I alternated 2 back-free, then 2 kick
    8 x 50 w/fins, UW 12.5+ each length @ 1:00
    50 EZ

    Main set:

    The team was doing 2 rounds of a long set. I wanted to do only the second round, so I moved into a split lap lane to do:

    20 x 25 IM order @ 100 pace @ :45
    -- did single arm fly on the fly bits
    250 EZ

    kick set w/fins (team was swimming backstroke)
    1 x 200, work UWs @ 3:45
    1 x 100, UW 12.5+ each length @ 2:00
    4 x 50, UW 12.5+ each length @ 1:00
    50 EZ
    12 x 25 burst dolphin kick to 15m + cruise @ :50
    150 EZ

    Total: 3000



    Thursday: Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 breast kick w/buoy @ :45
    50 EZ
    10 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ
    10 x 50
    odds = double shooter w/fins @ 1:00
    evens = EZ @ 1:30
    300 EZ

    Total: 2250


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


    Today I was pretty bushed from last night. I find it hard to swim in the evening and then be recovered sufficiently the next day at noon. So I took it pretty easy today so that I can do some sprinting at Pitt tomorrow.

    My shoulder is feeling somewhat better. For once, I started resting it at the first sign of pain.

    I am being a little indecisive about my meet schedule moving forward. I had thought about going to the Rowdy meet, but I'm not positive my shoulder will be 100%. I will definitely do the Sprint Classic on Oct. 30 and I am thinking of doing this meet in lieu of NE Champs on Nov. 19-20. http://www.usms.org/comp/event.php?M...0161119SCMNACS. That would allow me to train through December and perhaps taper a bit for the Auburn meet in February. I am not planning on going to Riverside. My allergies & asthma have been debilitating the last 3 years in late April, so I don't want to plan a taper meet for that month this year. Plus, it's a not so great pool, outside, and very far away. I could always go to Zones if all is well. I was hoping to see some Ohio meets on the USMS calendar, but there aren't any listed yet.
  13. Sarasota Y Sharks Masters 5:30 AM Workout 09/09/2016

    by , September 8th, 2016 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15--second 50 fast
    1 x 100 swim

    3 x 100 IM 1:45
    1 X 100 stroke--choice-- 2:15
    Three rounds

    1 X 300 4:30
    1 X 150 2:15
    Three rounds--swim or pull.
    300's: negative split
    150'S: last 50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 09/08/2016

    by , September 7th, 2016 at 11:56 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 x 200 IM 3:30
    1 X 100 free 2:00
    1 x 100 IM 1:45
    1 X 100 free 2:00
    Three rounds. Descend both IM's by round 1-3

    1 X 200 3:00 3:00 3:00
    4 X 50 :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  15. Workout 09/06/16: evening

    by , September 6th, 2016 at 09:19 PM (Maple Syrup with a Side of Chlorine)
    I've had a bit of a wirlwind summer and did zero swimming. In addition to some extra hours at work, I spent the majority of my time with the family. My son is off to college at Cleveland State as of a week ago, so tonight I decided to hit the pool (which just opened up after a two week shutdown).

    200 swim/100 kick/200 pull
    8 x 50 on 1:00 (even pace 1-4, descend 5-8 - did backstroke)
    4 x 100 on 1:45 (even pace)
    4 x 75 on 1:30 (kick/drill/back)
    100 loosen and out.
    [Masters/Rec/1700 yds/35 min]
    -------------------------------------

    There was more, but I didn't want to shock my system too much! It was fun watching the nationals livestream and James and Tom posting on facebook about their adventures.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 09/07/2016

    by , September 6th, 2016 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 100 KICK 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 KICK 4:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 300 KICK --

    4 X 50 descend 1:15 #4 on 1:30
    4 X 25 sprint :40 #4 on 1:00
    Three rounds. Round 1 fly, 2 back, 3 breast

    7 x 200 pull 3:00
    1-3: Establish good pace
    4-7: descend and negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  17. Labor Day Kicking, Sept 5

    by , September 5th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Today I went to the Pitt Labor Day practice. It was distance free day, but I skipped some yards and modified to kick. Pitt was set up long course bc the college kids were in before us.


    Swim/LCM @ Pitt

    Warmup:


    400 various
    300 kick

    Main sets:

    4 x 100 back kick w/fins @ 1:45
    -- descended to 1:13

    800 free (with paddles & some breathing pattern)
    -- Instead, I did
    8 x 50
    odds = stroke @ 100 pace
    evens = EZ back kick
    50 EZ

    8 x 100 back kick w/fins @ 1:45
    -- 1-4 = 1:14-15
    -- 5-8 = 1:13, 1:13, 1:12, 1:12, 1:09-10
    100 EZ

    400 free + 100 EZ
    -- no, did 5 x 50 EZ various

    4 x 100 back kick @ 1:45
    -- descended to 1:09-10
    50 EZ

    200 free
    -- did 150 EZ

    4 x 50 back kick w/fins @ 1:00
    -- 33, 33, 31, 31
    100 EZ

    Total: 3600 m


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


    That was a ton of long course kicking and my quads are a bit sore. I was actually pleasantly surprised with my times on the aerobic kick sets. I'm not usually a descender, and I was not in great distress. I was especially surprised to crank out a couple pretty fast 50 kicks at the very end of practice. I guess I am in better shape than usual with all the long course training. Although I definitely just have more leg endurance than swim endurance. Hope everyone is having a great day!
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 09/06/2016

    by , September 5th, 2016 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50
    50's: descend 1-3/4-6

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Every third @ 100%--choice

    2 X 400 6:00
    2 X 300 4:30
    2 x 200 3:00
    2 X 100 1:30
    Pull--swim #2 faster at each distance

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  19. Fri-Sun, Sept 2-4

    by , September 4th, 2016 at 02:44 PM (The FAF AFAP Digest)

    Friday: Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 free)
    10 x 50, 25-35 UW then cruise
    100 EZ
    8 x 50 burst + cruise
    150 EZ
    24 x 50
    odds = 100ish pace (6 kick, 6 swim)
    600 EZ

    Total: 3650 m


    Saturday: off


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    4 x 50, 25-35m UW
    50 EZ
    10 x 50 burst dolphin kick + cruise
    150 EZ
    3 x (50 AFAP kick + 50 EZ)
    200 EZ

    Total: 2200 m



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


    Got in my last outdoor swim of the season this am. The water temp has been in the 79 degree range, which is so much more palatable than the hot pool temps of July. Unfortunately, my right bicep tendon is very painful at the moment. It was probably that longish (for me) fly set that I did the other day. Whenever the though flies into my head to work on fly, I should smother that thought. It's always deadly. I'm hoping a few days of kick only workouts will be of help. Hope everyone is having a relaxing Labor Day weekend!
    Categories
    Swim Workouts
  20. Week 204 - Saturday

    by , September 3rd, 2016 at 10:41 AM (After a long rest)
    I went to bed early and very unusually remembered my dreams; I was back in college swimming. I guess Deanna is right that I think about swimming a lot!!! Despite a lot of sleep I was still tired this morning.

    The pool was setup LCM today. We will be swimming LCM Friday-Monday each week until December when the bulkhead has to be moved for the end of year prelims and finals meets.

    Warm up
    400 left arm pull free with snorkel
    6x50 left arm finger tip drag drill with high elbow on 1min

    main sets
    8x50 done as 25 afap over kick, 25 streamline kick on 1min
    12x100 streamline back kick with fins on 2mins
    8x100 kick on 2mins

    warm down
    200 easy

    my elbow was aching today and the streamline position hurt my elbow for some reason; this is the first time this has happened. I held 1:06/1:07 on the kick with fins. On the 8 without fins I held 1:43/1:44s. I was whooped after this practice.

    I love long course but I don't like long course in pain
    Categories
    Swim Workouts