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Swim Workouts

  1. Tuesday, Nov. 11

    by , November 11th, 2014 at 04:41 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt:

    Warm up:

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

    Main Sets:

    My legs were burning and sore from yesterday's weights. I think I probably shouldn't have done both bulgarians and back squats and should have done a shorter session. I wasn't sure I'd be able to SDK much. But my shoulder feels somewhat better and I wanted to try to swim some backstroke without fins. I opted for short sets @ 100 pace with not too many reps.

    6 x 25 backstroke w/12 SDKs @ 100 pace @ :45
    -- 15 flat to mid
    -- I was aiming for 16s, so was pretty surprised to see these times, especially on the first one where I cruised in seeing a 14.
    100 EZ

    6 x 25 backstroke w/12 SDKs @ 100 pace @ :40
    -- shortened the interval and went the same times
    100 EZ

    4 x 25 backstroke @ 100 pace @ :35
    -- shortened the interval again
    -- 15s again, maybe the last one a 15 high
    150 EZ

    4 x 25 backstroke @ 100 pace @ :35
    -- same times
    250 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    -- missed on #6, but kept going
    200 EZ

    2 x 25 free w/fins @ 100 pace @ :40
    -- I stopped after two bc I was just too pooped to do any more race pace work.
    50 EZ

    10 x 50 cruise w/fins @ 1:00
    odds = back or free
    evens = kick
    50 EZ

    Total: 3100


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

    I've been doing 99% of my actual swimming, as opposed to kicking, with fins due to the injury. So this is my first venture into race pace work without fins in a looong time. I still wasn't taking many strokes per 25 -- only 6-7. But still, it didn't seem to bother my shoulder at all! But my legs are still very sore after that. I should hit the foam roller this afternoon while doing my rehab exercises ...
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/12/2014

    by , November 11th, 2014 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    All choice on 1:15

    3 X 200 3:20
    8 X 100 1:40
    200's: negative split 100's: descend 1-4/5-8
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  3. No. 7-10

    by , November 11th, 2014 at 11:12 AM (The FAF AFAP Digest)
    Friday, Nov 7:

    Swam at Pitt. Did my usual warm up and 3 AFAP 25s. I decided to shut it down to recovery mode after that. I was too sore from weights and the deep tissue massage to do any race pace work. 2500


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


    Sunday, Nov. 9

    Went out to Sewickley to swim with Jim and Bill. I was chatting with Bill so much that I missed half the warm up. Cam't remember exactly what we did, but something like:

    400 w/u

    12 x 50 @ 1:00
    1-5: kick descend to :35
    6: EZ
    7-11: kick descend to :35
    12: EZ
    100 EZ

    8 x 25 @ :45
    -- 3 EZ with SDK, 1 fast
    50 EZ

    1 x 200 @ 3:00
    2 x 100 @ 1:30
    4 x 50 @ :45
    8 x 25 @ :30
    -- I did them all up tempo backstroke kick with fins while they did freestyle. I tried to go around 100 pace on the 25s
    200 EZ

    -- lot of steaming and whirlpooling

    Total: 3450


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


    Monday, Nov. 10

    Drylands @ LA Fitness, 75 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    cable twists w/yoga ball, 25 x 3 x 10 each side
    ravers, 45 x 3 x 15
    bulgarians in streamline position, 4 x 10
    kneeling ab crunches, 130 x 4 x 12
    seated tow, 70 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    plate crunches, 25 x 3 x 15
    bicep curls on bosu, 10 x 3 x 15
    squat on bosu with med ball, 10 -- I tried this on a whim bc Water Rat had posted this one. Nope, don't like it. I think you get better core work doing heavier weight on land.
    back squats, 70 x 4 x 5


    I did 15 minutes of stretching and then hopped in the pool and did an easy 1200.


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


    Youch, I feel pretty sore this morning from the drylands. May have been in the gym too long. I saw this infraspinatus exercise on FB. It looks like a keeper to me, so I've added it to the RC regimen. http://www.swimmingworldmagazine.com...cise-swimmers/
  4. Week 111 - Monday

    by , November 10th, 2014 at 07:03 PM (After a long rest)
    I think I am sick. On Saturday I slept all day after I got back from swimming. I just feel very achy and generally not myself. Despite feeling a little better yesterday I am not feeling my normal self and my joints just ache. Today I felt ok out of the pool but in the pool everything was hard work and my times were off significantly.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    6x100 on 1:20
    15x100 swum as 5,4,3,2,1 descending by round from 1:20 down to 1min
    100 easy
    12x50 kick on 1min

    Warm down
    4x200 breathing every 5 on 3mins

    I held 1:05 on the 6 transition 100s, and felt better than the warmup where I just hurt. On the 5,4,3,2,1 I felt hideous, holding 1:01-1:02s during the 5,4, and the first 2 of the 3 on 1:10, then felt violently sick and quickly exited the pool before throwing up in the mens locker room. I thought I was going to pass out, but after a few minutes this passed and I headed back to the pool, but totally backed off the rest of the workout. I am traveling to Charlotte this week with work and hopefully I start to feel better.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2014

    by , November 10th, 2014 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Our SCM Meet is behind us so back to some more serious training. We will be swimming SCM well into the spring.

    SCM
    WARM UP:
    1 X 250 4:10 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 x 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim --

    1 X 200 IM 4:00
    1 X 200--50 stroke/50 free-- 4:00
    6 X 25 stroke :45 #6 on 1:30
    Two rounds

    1 X 300 5:00
    1 x 200 3:20
    1 X 100 1:40
    Two rounds, pulling.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  6. Another weekemd that was too short

    by , November 10th, 2014 at 08:19 AM (Mixing it up this year)
    I wish the weekends were longer.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy went 1:21, 1:21, 1:21, 1:20, 1:20, 1:20, 1:20, 1:20, 1:19, 1:19
    500 free kick NO FINS
    500 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  7. Week 110 - Saturday

    by , November 8th, 2014 at 02:19 PM (After a long rest)
    I had a good nights sleep last night but felt awful when I woke. I was incredibly hot and achy all over. I was in two minds not to swim but decided it would likely help me. Unfortunately today's workout was tough and I had my worst workout in a long time. As I writer his I am feeling sick and suspect I am running a fever.

    Warm up
    100 free on 1:30
    6x200 on 3 mins alternating build and drill swim by 200.

    Main sets
    10x50 on :40
    16x100 free on 1:45 at 500 race pace. If you miss one skip a 100. 3 failures ends the set

    warm down
    300 easy

    today I really struggled to get on pace. My first 100 was a 58(typically I have been starting on :56) but pushed and got on pace in #2 and held :57 through #8. I missed #9 so sat out #10 and then got back on for #11 missed #12 and then hit :57 on the last 4. I felt awful and this set took a lot out of me.

    Due ue to feeling so bad I skipped weights but went to yoga to continue working on my stretching. We used a blanket today to do a lot of sliding. The challenge was pulling back to hold yourself in position without slipping. We also did a lot of core work. Yoga was really tough.

    I plan on taking it very easy this weekend and seeing if I can get some sleep. Fingers crossed I will feel better on Monday. I am traveling to Charlotte with work Tuesday through Thursday so I need to find a training group this weekend. Ideas are appreciated. I will check out local places on this website but any recommendations would be great.
    Categories
    Swim Workouts
  8. Week 110 - Thursday

    by , November 7th, 2014 at 05:49 PM (After a long rest)
    I am in a ranch for a company offsite meeting between Athens and Palestine Texas; deep in the middle of east Texas. For those not from Texas, east Texas is wooded and hilly with a fair amount of lakes and streams. Not the tumble weed and Cowboys most people seem to think when they think of Texas. It truelly is beautiful. The challenge is swimming here.

    I found a look at the Cain Center in Athens which is about a 45minute drive from where we are staying. Needless to say it was a very early start this morning and I was most definitely not feeling it today.

    warm up
    8*100 free with 15 seconds rest

    Main sets
    16*50 drill build on 1:00.
    16*25 on 40 hold 100 pace to feet.
    100 easy
    12*50 on 1:00 kick recovery.
    8*25 open close on :40

    Warm down
    200 easy

    I thought I was swimming incredibly slow but found out the poll is a 25m pool so my times were actually pretty good. I held 13-14s to my feet on the 16 race pace 25s. Back to the retreat I go.

    After the day of meetings we had a little group physical activity. Two of our guys decided to challenge each other and later everyone else to a running race. Some of my team decided to accept the challenge and a group did a sprint while others decided to do a more mid distance run. Me being me I could not pass up the opportunity to race a group made up of 20 something's and entered the mid distance race. I knew I woukd most likely be the slowest from the start but the further race went the better my chance. As we were started my prediction came true and after about 100 yds I was at least 10 feet back. Over the next 100 yards I started closing and the last 100 yards started passing everyone. As the finish got closer I was closing on the lead rabble rouser and challenger and I ended up passing him with about 10 yards left. I did not brag instead leaving this to everyone else to rag on the 24year old. I got several pats on the back while Mario my challenger was asked all evening how it felt being beaten by a man 20 years his senior. Oh it felt good. The only problem with running is use muscles I am not used to using like my calves and my knees always swell a little. Oh well this one will last a long time in my company and the muscle aches and pains was worth it.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2014

    by , November 7th, 2014 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    4 X 75 1:30 1:20
    3 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 x 100 swim

    2 x 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three times through

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  10. Wed-Thurs, Nov. 5-6

    by , November 7th, 2014 at 11:54 AM (The FAF AFAP Digest)

    Wed: Drylands:


    15 minutes on ellipse
    rehab ex
    straight arm dips, 75 x 3 x 52
    good mornings, 85 x 4 x 5
    kneeling ab crunches, 130 x 3 x 12
    explosive leg press, 175 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    tricep press, 60 x 4 x 8
    1 legged bicep curl, 10 lb DBs x 3 x 15
    plate crunches, 10 x 3 x 15
    seated row, 70 x 3 x 8



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    100 single arm fly
    100 EZ

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    I did a modified version of a set that I assigned my team on Wed night:

    3 rounds w/fins:
    4 x 25 shooters w/fins @ :40
    1 x 50 EZ @ 1:10
    4 x 50 fast dolphin kick on back, hold best average on ascending rest intervals: 1:00/1:10/1:20 (held 25-26, 24 on last one), did regular backstroke kick on 3rd round bc quads were sore
    1 x 50 EZ @ 1:20
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:30

    200 EZ

    10 x 25 breast @ 100 pace @ :40
    100 EZ

    Total: 3400


    Got a deep tissue massage afterward. My over worked quads and calves were sore.


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

    The best average 50s were painful and I probably started out too fast. But the ascending rest helped me hold the same time. I"m not sure what sets to do today at the pool ... It's hard to create novelty when you're mostly kicking ...
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2014

    by , November 6th, 2014 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last practice before our meet this weekend.

    SCM
    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    4 X 50 descend 1:00
    Two rounds

    1 x 200 kick + 100 swim

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

    $$$$$$$ Block Work $$$$$$$$$

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Fly drill day again

    by , November 6th, 2014 at 08:12 AM (Mixing it up this year)
    Still babying my right neck and shoulder muscles but I did want to get some fly drill in anyway.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel
    200 torque drill w/snorkel no paddles
    200 angel arm fly w/snorkel
    200 1 arm fly
    200 fly kick w/zoomers
    500 free kick NO FINS! in under 18 minutes I have gotten slow with my kick but this one was much better than normal.

    Total 2500 yards
    Categories
    Swim Workouts
  13. Week 110 - Wednesday

    by , November 5th, 2014 at 08:13 PM (After a long rest)
    I again slept well last night and woke ahead of alarm this morning. Despite the good night of sleep I was very sore from weights.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    100 easy

    main sets
    10x75 all swum as 25 kick, 50 free
    1x75 on 1:05
    2x75 on 1min
    3x75 on :55
    4x75 on :50
    100 easy
    16x50 on :50 swum at 200 race pace to your feet. Skip 1 if you miss your target time
    100 easy
    6x100 breastroke kick on 2mins
    3x200 free on 3mins perfect stroke working on under water off the wall for 4 black lines on bottom of the pool

    warm down
    100 easy

    i felt pretty awful on the transition set; just tired. On the race pace set I ended up failing on 13 which was one more than last week, but this was one tough day and I had to fight almost out of the gate to get on pace. This set was really tough. The rest of the workout was swum as active recovery. The under water work off the turns was good and I surprised myself with how far I went.

    I am at a company offsite meeting the rest of the week so will be swimming in Athens, TX tomorrow. Athens is a very small town in east Texas.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/06/2014

    by , November 5th, 2014 at 06:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    Two rounds

    1 X 200 kick + 100 swim

    4 x 100 2:30
    odd: easy even: 85/90%--choice

    3 X 25 sprint :45
    1 X 25 easy 1:15
    Four rounds--choice

    1 block swim--optional

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Workout 11/04/14: evening

    by , November 4th, 2014 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    Haven't been swimming as much as I would like (still), but things are busy these days. Still planning on at least one day at the BU scm meet next month. Enjoyed a great swim with the team tonight, inspired by RickMile's post today ...

    200 swim/200 kick/100 skull-swim/4 x 25 build (plus 100 IM drill)

    200 pull on 4:00 (did 300)
    4 x 25 on :40 build
    150 pull on 3:00 (did 200)
    6 x 25 on :45 sprint
    50 easy kick
    100 pull on 2:00 (did 150)
    8 x 25 on :50 (odds choice, evens sprint)
    4 x 50 on :50 even split
    200 loosen and out
    (Masters/Rec/2250 yds/55 min)
    ----------------------------------

    Great night with Greg, Rachel, and Carol. I look forward to group practices.

    Here is a picture I took today while driving about; fall is fading quickly here in Vermont:
    Categories
    Swim Workouts
  16. Week 110 - Tuesday

    by , November 4th, 2014 at 09:48 PM (After a long rest)
    I had another good night of sleep. Once again I worked the weights hard this morning followed by a 2100 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round increasing weight by round starting at last weeks ending weight(this was incredibly hard today).

    Swim

    10x100 on 1:30 free with snorkel
    12x50 catchup on :45
    4x100 kick on 1:45
    100 easy
    Categories
    Swim Workouts
  17. Tuesday, Nov. 4

    by , November 4th, 2014 at 06:11 PM (The FAF AFAP Digest)
    I swam an easy 2000 last Friday and did 3200 with some 100 pace work on Sunday. I took Saturday and Monday off with driving back and forth to NoVa. Just chocked it up to a few days of recovery, though I didn't feel particularly recovered after the travel and poor sleep. I hadn't swum in a rec center pool in a long time. My times were slower than usual and I think part of it was the 5 degree temperature difference. I'm now habituated to 79-80 degrees after years of swimming at rec centers ...

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    The usual 900

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds: Broken 125s
    5 x 25 w/fins @ 100 pace @ :30 + 125 EZ
    3 x breast, 3x back with only 3 strokes

    100 EZ

    Total: 3400


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

    There is a new meet on the PV calendar. It's being pitched as a battle between the north and south of the Colonies Zones to take place on the same weekend. NE Champs will be the northern version. And a meet in Manassas at the Freedom Center (nice pool) will be the southern version. http://www.usms.org/comp/event.php?MeetID=20141212zoneS. I think I will attempt to swim this meet. Not sure what I'm going to enter though ... 50s seem risky, but I have no arm endurance for 100s ... Hoping the shoulder will continue to improve in the next 6 weeks, though it is definitely taking it's bloody time. Even if I only swim a couple events, it may be worth attending. This is the longest stretch in my masters career that I've had without a meet with my LCM meet being cancelled and not being able to attend the Sprint Classic. My motivation is already low, and if I don't swim in a meet pretty soon, it may really plummet.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/05/2014

    by , November 4th, 2014 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100 2:15
    odd: easy
    even: @ 85/90%

    1 X 200 3:30
    4 x 25 sprint :40
    1 X 150 2:45
    6 X 25 sprint :45
    1 X 100 2:00
    8 X 25 sprint :50
    1 X 100 easy --

    1 X 50/blocks

    WARM DOWN: 4 X 50 easy

    3000Y
    Categories
    Swim Workouts
  19. Still having neck and shoulder issues...light day

    by , November 4th, 2014 at 08:15 AM (Mixing it up this year)
    Nice and easy today. Even did kicking with no fins!
    Time for my Compex Muscle Stim workout. Get those muscles loose.


    500 free
    500 free kick w/zoomers
    200 free w/snorkle
    200 free kick w/snorkle
    200 free
    200 free kick
    200 free EZ

    Total 2000 yards
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2014

    by , November 3rd, 2014 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00

    2 X 100 kick 2:30
    4 X 50 kick 1:15

    4 X 100 2:15 choice
    odd: easy
    even: @ 85/90%

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

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

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts