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Swim Workouts

  1. Week 214 - Thursday

    by , November 11th, 2016 at 09:47 PM (After a long rest)
    I was in Dayton this week and even planned my hotel to allow me to swim at the university of Dayton. Unfortunately my hosts and work conspired to prevent me from swimming. It probably did not hurt me taking a couple of days of rest but I felt out of sorts both days; like I had missed my morning coffee. My flight home had me back at DFW around 9:30pm and then I had the hour drive home which made for a late night. I made it to practice on Thursday morning but ended up doing a relatively easy workout and cut back on the dry lands.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    3x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    12x50 kick on :50
    4x4x25 swim IMO by round on :30
    12x25 kick on :25
    8x25 back on :20
    4x25 free on :15
    200 easy

    I felt quite tired today but my elbow felt pretty good.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/14/2016

    by , November 11th, 2016 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    Back to work!

    SCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    2 X 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three rounds

    5 x 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2016

    by , November 10th, 2016 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    Day before the meet workout.

    SCM
    WARM UP:
    2 X 200 3:45
    3 X 100 1:45

    1 X 400
    alternate 100 kick/100 swim

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

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

    1 X 50 blocks

    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2016

    by , November 9th, 2016 at 08:25 AM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep for this weekend

    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40

    1 X 400
    Alternate 100 kick/100 swim

    5 X 100--choice-- 2:00
    75 perfect stroke/25 fast

    6 x 25
    3-build to race finish
    3- blocks--sprint 20

    $$$$ Choice of sets $$$$
    sprint/middle distance: 10 X 50 1:15--choice
    odd: perfect stroke/cruise
    even: descend 2-4-6-8-10

    OR

    distance: 14 X 50 1:00
    odd: perfect
    even: race pace

    WARM DOWN
    Categories
    Swim Workouts
  5. Workout 11/08/16: evening

    by , November 8th, 2016 at 10:12 PM (Maple Syrup with a Side of Chlorine)
    I helped out with the age group team on Tuesdays the past two weeks as their head coach is away. Working on streamlines and turns with the kids, and participating in some 25s at the end...racing the old guy!

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    2 x
    - 1 x 50 on :60 (85%)
    - 100 easy
    - 1 x 50 on :60 (90%)
    - 100 easy
    - 1 x 50 on :60 FAST
    - 100 pull
    - 4 x 75 on :15sr (kick/swim/pull) [held 1:20]

    150 easy and out
    [Masters/Rec/2250 yds/55 min]
    ------------------------------------

    Not quite as full tonight, as I swam with Greg, Jim, Tim and Eric. Nice flow as we increased intensity with the 50s, and I did fly on the swim portion of the 75s.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/09/2016

    by , November 8th, 2016 at 01:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    SCY
    WARM UP:
    2 X 150 2:30
    6 X 100 1:30

    1 X 200 kick 4:30
    8 X 25 sprint kick :45
    1 x 50 swim

    4 X 50 1:00
    4 X 25 sprint :45
    Three rounds--choice
    50's: odd: easy even: strong

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Week 214 - Monday

    by , November 7th, 2016 at 02:06 PM (After a long rest)
    This weekend was a blur due to having to work both days. I am traveling this week and due to lack of software development resources and our priorities being elsewhere I took a stab at creating a solution for a customer I am on sight with Tuesday and Wednesday. I got done what needed to get done but it was stressful and two really long days made for a long weekend. Looking back I don't remember much as I had my head down all weekend. I hate having to do this but this was one of those occasions where the desired outcome offset the effort.

    This morning I felt generally tired and not that motivated to swim fast. Tom's workouts have a way of beating every last ounce of effort out of me even if I don't want to. Today was a long hard slog!

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

    Main sets
    4x(2x200 on 2:20, 100 on 1min)
    200 easy
    3x400 kick as 100 smooth,100 fast flutter,4x25 underwater and 100 fast dolphin kick on 7mins
    100 easy
    6x25 Afap butterfly on :30

    Warm down
    200 easy

    I was trying to go smooth on the 200s and was holding 2:15 ish pace. I actually started out at 2:10 on round 1 but backed off because the 100 hurt so bad. I was coming right in :59/1:00 on the 100s so this set led to about 40 seconds of rest the entire set. This made for a lot of fast swimming and I felt awful nearly the whole way. On the kick I was getting about :30 rest. On the 25s fly I was holding :14s which is not that great but after the battering before this I was actually quite happy with the times. Off to Dayton, OH with work til Late on Wednesday. Wooohooo!!!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/08/2016

    by , November 7th, 2016 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    SCY
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    2 X 100 kick 2:15
    8 X 25 sprint kick :45

    4 X 100 --choice-- 2:15
    odd: easy even: strong

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards
    1 X 75 easy

    $$$$ RACE PACE SWIMS $$$$
    1 X 50 blocks
    1 X 100 easy
    1 x 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  9. last week

    by , November 6th, 2016 at 12:35 PM (The FAF AFAP Digest)
    I took a couple days off after the Sprint Classic. Since then, I've been on the treadmill for 3-5 miles a day. I swam at Sewy on Friday night and did around 2500. My arm and shoulder area swelled up afterward, as it seems to with any exercise at all.

    I was worried it might be Lymphedema. So I went to the expert in the area. She doesn't think it is lymphedema, which is good. I saw her on Wed and Fri. On Friday, they were thinking that it might a version of Thoracic Outlet Syndrome. I have been negative for the neurological physical tests. But she thinks it might be soft tissue related, which would be fixable. I am worried that it is venous TOS and that the scans to date didn't pick it up. My sister had venous TOS, a very rare condition. I've told that to three drs and no one has ordered an MRI (which was how my sister was diagnosed). I am going to start calling cardio-thoracic drs tomorrow to try to get an appointment.

    In any event, if it is TOS, it's a very bad thing for my swimming. I am on the DL right now and will likely have to cancel my December focus meet. I haven't swum much for 19 days, so am very out of shape at this point anyway. Kicking in a streamline position isn't any better than swimming; everything is still overhead and compressed. I am going to go swim to Bethel Park for a bit today just to keep a little feel for the water. But I am just not jazzed up about kicking with my arms at my side. I have injury fatigue at this point after a year full of different kinds of injuries. I'm doing a lot of stretching in case it is soft tissue related. But I am so hyper mobile that it's difficult to stretch the areas I'm supposed to stretch.

    Updated November 6th, 2016 at 01:41 PM by The Fortress

    Categories
    Swim Workouts , Running
  10. Week 213 - Saturday

    by , November 5th, 2016 at 04:01 PM (After a long rest)
    I slept well last night and my elbow was not too bad this morning. It's always nice in saturdays to get a little extra sleep.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    8x50 kick on 1min
    16x100 free at 400 race Pace on 2mins
    Done as:
    4x100 free
    4x100 back
    4x100 free
    4x100 kick with fins

    warm down
    200

    i felt strong until the 16x100s where I just felt heavy and winded. On the kick I was comfortably holding :50s. On the first 4x100s I was 1:08, on the back I was 1:17,1:16,1:17,1:18. On the next 4 free I was 1:08,1:09,1:09,1:08 and then on the kick with fins I was 1:11-1:12s. I was really just not feeling comfortable in the pool on the 100s today. I don't really have a good explanation. I was tired but I am more often tired than not. It's been a tough week and now I am off to work!
    Categories
    Swim Workouts
  11. Week 213 - Friday

    by , November 4th, 2016 at 10:37 PM (After a long rest)
    I had a good night of sleep but was a little sore this morning. We did a similar set to one I gave my kids earlier in the week and it was tough.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    2x(3x150 smooth free on 2:05, 1x200 fast free on 2:05)
    200 easy
    2x(3x75 smooth free on 1mins, 1x100 fast free on 1min)
    200 easy
    3x(3x25 smooth free on :25, 1x50 fast free on :25)
    200 easy
    12x50 kick odds flutter, evens breast on 1min

    warm down
    200 easy

    my times were not that great but I made the intervals going 1:40s on the 150s, 2:03 and 2:02 on the 200s. I was :48s on the 75s and :58s on the 100s. On the 25s I was holding :14s and I went :25s on the 50s. The kick was basically social kicking(not my normal thing but Chris Shaw was at practice and I had not seen him in a long time and it was good catching up).
    Categories
    Swim Workouts
  12. Week 213 - Thursday

    by , November 4th, 2016 at 10:30 PM (After a long rest)
    It's been a very busy week and I have struggled staying on top of everything. I even have to work this weekend!

    After feeling awful on Monday and a lot of elbow pain I have progressively felt better and better each day this week. Swimming pain free is such an awesome thing.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    4x(4x25 IMO by round on :30)
    100 easy
    12x25 back on :25 at 200 pace
    100 easy
    8x25 smooth free with snorkel on :20
    100 easy
    4x25 free with snorkel on :15
    200 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2016

    by , November 4th, 2016 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    We host a SCM meet next weekend. Workouts will be a bit shorter this week.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 x 100 2:15
    12 X 50 1:15
    All choice. Odd swims easy, evens strong--both 50's and 100's

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2016

    by , November 3rd, 2016 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:45 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick +100 swim

    12 X 50 1:15--choice
    #3-6-9-12 are fast

    1 X 100 easy 2:00
    1 X 50 @100% 1:30
    1 X 75 easy 1:30
    1 X 25 sprint 1:00
    Three rounds--choice

    4 X 150 2:15
    6 x 50 :45
    Descend 50's 1-3/4-6, swim or pull

    WARM DOWN: 4 X 50 easy

    4050Y
    Categories
    Swim Workouts
  15. Week 213 - Wednesday

    by , November 2nd, 2016 at 10:30 PM (After a long rest)
    I slept ok and was better than yesterday but again woke up tired. I felt very sluggish throughout today's workout and had to work hard to get going.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 build on :50
    16x50 free at 200 race Pace on :55 done as 4x50 back, 4x50 free, 4x50 back and 4x50 free
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x100 IM on 2mins

    warm down
    200

    this workout just never felt good. I decided to work on my back to see if I felt any better on this than my free. I was able to hold :29/:30s on the back which was great but my free was sluggish again and was :27/:28s. I was not confident I would do well on the kick Set but surprised myself holding 1:22s and this was the best I have done on 100s kick in a very long time. The IMs were on a very generous interval and I went smooth on the first 3 and then descended the last 3 going 1:12s on the first 3 and then going 1:10,1:08,1:07.

    Despite feeling bad in the water and still struggling a little with my breathing i had no elbow pain and I take this as a big step forward.
    Categories
    Swim Workouts
  16. Week 213 - Tuesday

    by , November 2nd, 2016 at 10:21 PM (After a long rest)
    I slept better but was quite tired this morning. After yesterday's workout and how bad I felt I decided I was going to do a normal dryland but back off on the swimming intensity and used the swim as active recovery.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2016

    by , November 2nd, 2016 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 100 2:15--choice
    odd: easy even: strong

    4 X 25 sprint :45
    1 X 25 easy 1:00
    Four rounds, choice

    4 X 200 3:00
    4 x 100 1:30
    4 X 75 1:10
    4 x 50 :45
    Pull-descend each group 1-4

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2016

    by , November 1st, 2016 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 descend 1:00
    Two rounds

    1 X 300 kick + 100 swim

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

    6 X 150 2:15
    6 X 100 1:30
    Pull.
    Cruise swims 1/2, descend 3-6

    WARM DOWN: 4 X 50 easy

    4150Y
    Categories
    Swim Workouts
  19. Week 213 - Monday

    by , October 31st, 2016 at 10:32 PM (After a long rest)
    I slept better last night. I also felt much better during the warmup but that feeling soon went away when I got to the main set.

    The pool was setup as scy.

    Warm up
    400 free with snorkel
    6x50 catch-up as :50

    main sets
    100
    200
    300
    400
    500
    400
    300
    200
    100
    all done on 1:15 base pace and swim with snorkel
    100 easy
    8x125 kick on 2:10

    warm down
    4x(3x50 free on 1min doing 3,4,5 lines off each wall)

    i felt hideous on the pyramid pyramid and just felt winded the whole way. I got through the set but just felt flat with no strength or power. Even the kick set just felt like a slog. My elbow started to ache at the end of the practice.
    Categories
    Swim Workouts
  20. Week 212 - Saturday

    by , October 31st, 2016 at 10:27 PM (After a long rest)
    I had a decent night of sleep but once gain I was not feeling that great in the water. I seem to be short of breath and generally just feeling run down. My elbow is not doing great and I am feeling a little sorry for myself.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    3x200 done as 50 streamline flutter kick with snorkel , 50 free, 50 back streamline kick, 50 back on 3:20
    4x100 IM on 2mins
    4x100 worst stroke/free by 50 on 2mins
    4x100 best stroke/free by 50 on 2mins
    4x100 IM as 25 fly,25 breast, 25 back, 25 free on 2mins

    warm down
    200 easy
    Categories
    Swim Workouts