View RSS Feed

Swim Workouts

  1. Great swim today

    by , August 25th, 2015 at 07:22 AM (Mixing it up this year)
    This was my first day in 2 weeks that I was not on-call at my job. I did a straight 1 hour swim SCY and was able to do 3900 averaging 1:32's. Finished with a 100 kick and a 200 EASY swim. Probably not enough but that was all the time I had.

    Friday I am going to do LCM and see how far I can get.

    Total 4200 yards.
    Categories
    Swim Workouts
  2. Sat-Mon, Aug. 22-24

    by , August 24th, 2015 at 06:16 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute vinyasa basics class. I knew it would be pretty easy, and it was. Then Mr. Fort and I took Fort Dog our for a 4 mile walk.


    Sunday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles 2 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    20 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    -- My first couple 50s were faster than my typical 100 pace with no extra effort.
    50 EZ
    8 x 50 dolphin kick on back w/fins @ 1:00
    100 EZ

    Total: 2500m


    -- Did 30 minutes of foam rolling and rehab exercises before going to yoga.


    Vinyasa, 75 Min

    I went to the Yoga Flow studio instead of the Power yoga studio, seeking a slightly easier workout. And it was, though yoga is always a bit taxing on the legs.


    Monday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles
    50 EZ
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    8 x 100 @ 2:00
    odds = free w/paddles @ 200 pace
    evens = EZ kick w/fins
    10 x 50 dolphin kick on back w/fins @ 1:00
    150 EZ

    Total: 2650 m

    Then I took Fort Dog for a 5 mile walk.



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


    I was a bit tired at the pool today. After being a bit slow on the 100 pace 50s, I defaulted to more aerobic work. I heard today that Pitt might not open this week ... Though I've been enjoying swimming outside in the nice weather, I am really looking forward to getting back to short course. I've been in a rut with my workouts, doing the same ones repeatedly. There's so much more variation in short course. And I'd like to get my backstroke back on track. To the gym tomorrow!

    Updated August 24th, 2015 at 07:55 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  3. Week 152 - Monday

    by , August 24th, 2015 at 09:27 AM (After a long rest)
    I had a restless night of sleep but woke ok. I suspect I will be tired later today. I kept thinking I had forgotten something for my upcoming trip to Austin/San Antonio. I never could figure what if anything I had forgotten.

    The pool was setup scy. I found today really tough but worked the main sets hard.

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

    Main sets
    8x200 IM on 3mins descend 1-4
    100 easy
    4x(4x50 kick on 1min, 200 free with paddles on 2:30)

    Warm down
    200 easy

    my descends were pretty pathetic but my times were good. I dropped from 2:23-2:19 on both rounds. I felt ok but was a little short of breath on this set. This was a whooping! These were great times for me though. On the kick and 200 free set I held 40s on the kick and the went 1:58,1:57,1:56 and 1:54. These are stellar times for me; I just wish I felt better. These really hurt! Despite feeling short of breath today my times were awesome and I am pleased with how I did today.

    Now ow I am off to Austin/San Antonio for a whirlwind business trip! I am going to try to swim at Northside tomorrow.
    Categories
    Swim Workouts
  4. Workout 08/22/15: OW Raponda

    by , August 22nd, 2015 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    I woke up early today to help escort my friend Tim. He concocted a homegrown Iron Man triathlon, swimming 2.4 miles over at Raponda, then a 112 mile bike ride through three states, and finally a marathon 26.2 mile run. All on his own, which has to be the most difficult thing to do!

    I was able to stay for half of his swim before leaving for work. Tim was smooth in the water and had a lot of friends to help - Melissal, Rachel (fresh off their IM Mount Trebulant in Canada last week), and Rachel's husband were on SUPs, Tim's oldest son kayaked, and Carol swam the whole way.

    He finished in just over 14 hours (he had some issues during the run and ended up powerwalking for over half the distance) to a crowd of 50 or more cherring at the finish line at our local HS. A great feat!

    Some pics I took can be found here on fb.

    Updated August 25th, 2015 at 09:51 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  5. Week 151 - Saturday

    by , August 22nd, 2015 at 12:56 PM (After a long rest)
    I was really tired last night and went to bed early. I slept really well and woke up feeling good this morning. I was anticipating our 16x100s set and honestly had a little dread in the back of my mind as I headed to the pool. Luckily for me Tom said we would not be doing the 16x100s set today. He said we worked our tails off yesterday and he wanted to ease us back in; I could help but think, I wished he had applied this earlier in the week when we did our 16x50s set.

    Warm up
    400 free with snorkel on 6mins
    300 catchup on 4:30
    200 IM drill on 3mins
    100 free on 1:30

    Main sets
    6x(100 kick with fins straight into 2x25 underwater with 15 seconds rest at 25 and 30 seconds rest between rounds)
    4x50 DPS reducing by 1 each 25 on 1min
    4x(100 IM fast on 1:30, 2x50 drill swim in IM order on 1min)
    100 easy
    50 from a drive afap

    Warm down
    200 easy

    Despite not doing the 16x100s today this was not an easy workout. I kicked on my back on the set with fins and went for it on the first 100 and went :52 and then tried to hold this time throughout the 100s kick portion. On the last 2 rounds I slipped to :53s. On the underwater I was able to go halfway down the pool on the first 25 and then managed to go underwater on the second 25. on the DPS I was able to drop from 11 strokes to 7 strokes over the set. I was trying to work both my stroke, kick and underwaters as I dropped my stroke count. On the IM sets I went 1:05,1:05,1:04,1:03 and felt tired but strong. I feel like my fly and breast have improved this long course season. I will likely swim some more IMs in some masters meets this scm season. On the 50'from a dive I had a slow and crooked dive but felt fast and Tom called out 23 based on his send off and the clock on the wall. I was pleased with this.
    Categories
    Swim Workouts
  6. Week 151 - Friday

    by , August 21st, 2015 at 08:59 PM (After a long rest)
    Islet great last night but woke a little stiff and sore. It's always tough getting back into training and this week has been no exception. Once again we are setup for scy.

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

    Main sets
    4x(100 IM on 1:20, 100 kick on 1:40, 50 under water on 1:30)
    100 easy
    4x(4x25 on 40, round 1 easy DPS, round 2 overkick, round 3 underwater off walls to 15m line, round 4 afap no breathers)
    100 easy
    8x(partner up with swimmer 1 going 100 fast, while swimmer 2 does vertical dolphin kick with heads out of the water, at the end of the 100 switch)

    Warm down
    200 easy

    I felt pretty stiff on the warm up but did loosen up and caught fire on the IM set going 1:07, 1:05, 1:03, 1:01 on the IMs and held 1:20 on the kick. I breathed 1-2 per length on the 50 and used it as active recovery. I felt good! The 25s I was coming in over 15s until the last round where I went 12s. On the partner set my partner is pretty quick and he started out around 58-59s and we were alternating pretty well but he slipped a little after the first two and to stick to the leaving on the top I had to gradually drop my times as he slowed down. I ended up dropping to :57s and then on the last 2 went :56s. Unlike the 16x100 set we do where we get rest this was especially tough due to the no rest. Time get getting in our case if we hung on the wall for more than a second or two after we finished. This was tough!
    Categories
    Swim Workouts
  7. Thur-Fri, Aug 20-21

    by , August 21st, 2015 at 05:20 PM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    6 rounds (odd rounds swim, even rounds kick)
    3 x 50 @ 200 pace @ 1:00
    1 x 50 EZ @ 1:30
    8 x 25 UW + 25 EZ w/fins
    100 EZ

    Total: 2600


    Friday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    5 x (50 AFAP w/fins + 150 EZ)
    -- fly (26s), breast (30s), kick (27)
    10 x 50 kick w/fins @ 200 pace
    100 EZ

    Total: 2550


    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    hip abductors, 120 x 4 x 5
    tricep press, 70 x 4 x 8
    good mornings, 70 x 4 x 6
    extreme angle step ups w/bar on shoulders, 40 x 4 x 8
    DB rows, 35 x 4 x 6 each side
    explosive leg extensions, 120 x 4 x 5
    saxon side bends, 15 x 3 x 8
    explosive fly pulls on double cable machine, 22.5 x 2 x 5*

    * I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


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


    I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!
  8. Week 151 - Thursday

    by , August 20th, 2015 at 08:40 AM (After a long rest)
    I had another good night of sleep and woke before the alarm went off.

    We upped the number of rounds of abs today and suspect we will do the same next week.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    3x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    4x100 with paddles on 1:30
    8x25 open,close, easy, fast on 1min with fins
    200 easy

    I felt like jello when I dove in today. The abs were hard and I still felt Tuesday on the first round today. Its amazing how a really good long taper brings your fitness level down. It takes so long to build up fitness but so little time to loose it. Hopefully a couple of weeks and I will be back to normal.

    I finally made an appointment to see an orthopedic doctor earlier this week but could not get in until the middle of September. The particular doctor I choose came recommended and as it turns out is the orthopedic doctor for the Dallas Cowboys. One of my team mates worked with him on a shoulder issue and he said he is awesome; very thorough. My right knee still hurts but not as bad as it was going into the taper. If I want to get the swelling up it will take one leg workout. Don't know if I should deliberately enclave it by doing what hurts or just let it be what it is with no pain. I suspect the later makes most sense! I always worry when I go to see a doctor they will not see the problem.
    Categories
    Swim Workouts
  9. A good set event though I didn't feel great

    by , August 20th, 2015 at 07:33 AM (Mixing it up this year)
    It is always good to have a good set even when your not 100%.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free went 1:33, 1:34, 1:33, 1:33, 1:33, 1:30, 1:30, 1:30, 1:30, 1:28
    500 free kick w/zoomers
    500 free

    Total 3000 yards
    Categories
    Swim Workouts
  10. Week 151 - Wednesday

    by , August 19th, 2015 at 09:05 PM (After a long rest)
    I had another good night of sleep and headed to the pool hoping for another LCM workout but alas it looks like we are done with Long course for the year. Tom did say there was talk about switching it at weekends but I have heard that before and it did not happen. Oh well, it is what it is!

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

    Main sets
    4x200 kick on 3:15
    100 easy
    16x50 on 1min at 200 race pace
    100 easy
    12x25 with fins underwater on :40

    Warm down
    8x50 delay breath drill

    I felt pretty whacked after the kick set but did great holding 2:43-2:45. I was not anticipating 16x50s and mentally decided to swim them as 4 rounds of 4 increasing my effort as I went through the set. I started out with a :25 which shocked me. I then proceeded to hold :26s until the last 50 where I went :25 again. I did not feel that great at the end but that's the best I have done on this set. Very happy!

    I am taking my USAS coaching certificate tomorrow and have been working on the online portion the last couple of nights. I am really looking forward to getting my certs and I spoke to my wife about coaching one of the kids groups this season. I have a lot of upcoming travel but tom said he would appreciate the help so I am going to try coaching the kids in one of the groups as my schedule permits. I have about a month of travel already planned so I will be hit and miss to start with but will try to plan my travel around the coaching. I hope it works and as long as the kids are ok with me helping out I think it will be great fun. Watch this space!
    Categories
    Swim Workouts
  11. Week 151 - Tuesday

    by , August 19th, 2015 at 08:50 PM (After a long rest)
    Back to dry lands this morning. My taper will be a distant memory by the end of this week.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    2x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    4x50 open,close, easy, fast on 1min with fins
    200 easy

    I felt good in the water today!

    Updated August 20th, 2015 at 08:41 AM by StewartACarroll

    Categories
    Swim Workouts
  12. Wed., Aug. 19

    by , August 19th, 2015 at 06:51 PM (The FAF AFAP Digest)
    Tuesday was a bit of a lost day for me. I was awoken by thunder storms at 5:00 am and couldn't get back to sleep. This wouldn't faze some folks, like Stewart. But when you're a night owl, it's brutal. All I could do was take my dog on a long walk.

    Wednesday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free)
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    24 x 50 w/fins
    odds = fast @ 100 pace
    evens = EZ
    4 x fly (29s), 4 x breast (33s), 4 x kick (29-31)
    150 EZ

    Total: 2300 m


    Heated Vinyasa Yoga, 85 minutes

    I went to a 75 minute class, but it ended up being more. It was extremely toasty and suffered bc of it.


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

    Going to keep going to Lebo, which is the only pool available this week. Next week, the only pool that I have access to is Sewickly unless I go to adult swim at night at Lebo. But 8:15 is not a convenient time, and a bit late to work out as well.
    Categories
    Swim Workouts , Yoga
  13. Workout 08/19/15: noon

    by , August 19th, 2015 at 04:33 PM (Maple Syrup with a Side of Chlorine)
    It's tough getting back to work after vacation, especially entering my long week. I slept in today then hit the pool at lunch...

    200 free/200 back/200 im drill
    500 shark swim
    4 x (50 strong DPS on :50, 100 fast on 1:30) mixed in stroke/im
    200 loosen and out
    (Solo/Rec/1900 yds/40 min)
    -----------------------------------

    Matt was finishing up a set (he's planning to hit up Nationals in the spring), and Kevin was also there. Not too much traffic in the pool.

    Hot and humid here in VT. Last week I preformed the marriage ceremony of my sister-in-law and her fiancÚ and dropped off the paperwork today. I also paid for the class that I will audit this fall at the Bible College, a Christian Counseling class called Spiritual Formation. The other classes held on Thursday nights do not really apply to me so I went with this one. Only two books, and I was able to get one as an ebook so I will be all set for the third year of the college!

    Updated August 19th, 2015 at 10:51 PM by rxleakem

    Categories
    Swim Workouts
  14. A good mix for today

    by , August 19th, 2015 at 07:22 AM (Mixing it up this year)
    My fly felt strong again. Free without paddles is a little strange but NO paddles for the next 3 weeks.

    8x50@1:00 free
    5x200@3:30 free went 2:59, 2:57, 2:55, 2:55, 2:52
    12x25@:30 2 fly 1 free
    100 free moderate
    200 free fast went 2:49
    100 free easy
    6x50@1:00 IM
    200 free EZ

    Total 2600 yards
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 08/19/2015

    by , August 18th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Singapore for Junior Worlds tomorrow. This will be my last post until early September.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds--choice
    50's: odd: fast even: moderate

    8 X 150 pull 2:15
    1-4: 100 cruise/50 fast
    5-8: negative split

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  16. Some IM work not bad

    by , August 18th, 2015 at 07:21 AM (Mixing it up this year)
    My fly actually felt fairly good today.

    500 free
    500 free kick w/zoomers
    400 IM in 7:17
    200 breast kick
    400 IM in 7:08
    500 free kick w/zoomers
    500 free

    total 3000 yards
    Categories
    Swim Workouts
  17. Week 151 - Monday

    by , August 17th, 2015 at 09:55 PM (After a long rest)
    After the after meet party my wife and I went to watch the movie "the man from Uncle". It was a pretty easy movie to watch and was good(not great). I was pretty beat after the meet and was not really in the movie mood and when the lights went down I struggled to keep my eyes open. The movie was entertaining enough I did not sleep but I was struggling in a few spots. I slept well last night but woke quite sore. The no warm down after the meet probably contributed. This morning the pool was setup LCM. I suspect our long course days are numbered unfortunately.

    Today i I had a meeting at work at 7:30 and had to get out a little early.

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

    Main sets
    8x200 pull on 3mins descend 1-4,5-8
    10x50 drill working on breathing after the catch on 1min
    2x100 kick

    warm down
    100 easy

    I felt good on the pull set and descended from 2:20 to 2:12 and felt long and tapered. Oh how I love the feel when you come off a big meet and are rested and shaved. It's so unfortunate that this feeling does not last. The drill was interesting; Tom said he wanted us to work on a slightly later breath after the catch. I have never noticed a pause in my stroke but he said he saw one today. The kick should have been 6 rounds but I ran out of time. I made it downtown for my meeting by the smallest of margins,mouth I did make it.

    Tonight i started my USAS coaching certification and worked on the online course. It was a lot of common sense stuff so far but it was good to hear. I need to finish this tomorrow since the water portion is on Thursday.

    I am am back to crazy abs in the morning but will build back into it so hopefully I won't be too sore tomorrow.
    Categories
    Swim Workouts
  18. Sat-Mon, Aug 15-17

    by , August 17th, 2015 at 05:23 PM (The FAF AFAP Digest)
    Saturday: Heated Vinyasa, 90 min

    It was really more like an 80+ minute class. I would love some 60 min classes. That really would be plenty for me with my other training.


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    6 x (25 scull + 25 free w/paddles)
    4 x (25 fast @ 100 pace + 25 EZ)
    10 x 50 various
    8 x 50, 2x IM order drill
    8 x 100 kick w/fins
    100 EZ

    Total: 2800 m

    -- After attempting to do some 100 pace work early on, I decided I was still too tired to do any sprinting and went into recovery mode. I haven't yet shaken off the fatigue from overdoing it with the weights, etc.


    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    4 x (25 fast kick + 25 EZ @ 1:15)
    50 EZ
    20 x 50
    odds = fast @ 100 pace
    evens = EZ
    50 EZ
    6 x 50 DPS free w/paddles
    50 EZ

    Total: 2350


    Drylands:

    rehab ex
    straight ar dips, 90 x 3 x 15
    deadlifts, 80 x 4 x 6
    captains chair leg raises, 3 x 20
    seated row negatives, 100 x 4 x 4
    explosive fly pulls on double cable machine, 22.5 x 3 x 5
    explosive leg extensions, 120 x 4 x 5
    glute isolator, 60 x 3 x 5e ach side
    kneeling ab crunches, 150 x 4 x 8
    bulgarians in streamline, 1 x 10 each leg
    -- my thighs were screaming at this point and I didn't do anymore



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


    I felt tired in the pool again this am, but pepped up this afternoon and went to the gym. I only stayed 50 minutes instead of the 70 I did last time. I think that works much better or me as I'm building strength again. Looking at my blog, I am substantially weaker than I was back in 2012. Lots of injuries (labral tear, elbow tear, subscap tear, broken finger) have impeded any forward progress. I really hope I can stay healthy and injury free for awhile. With Lil Fort now in high school, I should also have more time to do things like rehab exercises, stretching and yoga than I have in prior years.
  19. Sarasota Y Sharks Masters 5:30 AM Workout 08/18/2015

    by , August 17th, 2015 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 200 3:00 --
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:10
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    odd: IM 3:30
    even: free 3:00

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  20. back at it

    by , August 17th, 2015 at 07:32 AM (Mixing it up this year)
    I have been swimming just not blogging my workouts last week. Last day using paddles was Friday. Now I am paddleless until my swim. I have one more week of on-call which means this week is sets of 500 so I can check my pager frequently enough. I know this really bites for a distance swimmer.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free holding 1:27's
    500 free kick w/zoomers
    500 free w/snorkel as kick to 15m then swim the rest of the 100

    Total 3000 yards
    Categories
    Swim Workouts