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Swim Workouts

  1. Wed, July 13

    by , July 14th, 2016 at 11:05 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 50 kick -- I did 25 shooter + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 25 fly drill @ :35
    8 x 25 breast drill @ :35

    5 x 100 fly w/fins -- did 25 fly @ 100 pace + 75 back kick up tempo @ 2:00
    100 EZ

    5 x 100 breast -- did 50 DPS breast + 50 EZ kick @ 2:00
    100 EZ

    8 rounds:
    50 sprint @ 1:00 (I did them 50 DPS free w/paddles)
    100 EZ @ 2:30

    Total: 3650


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


    This was a pretty easy workout for me to modify. I didn't feel like sprinting hard. Cruising the last set felt quite decadent. It was still plenty for my first workout back after a meet.
    Categories
    Swim Workouts
  2. Week 198 - Wednesday

    by , July 13th, 2016 at 07:29 PM (After a long rest)
    I had a not so good travel first upon arrival in Bethesda; I booked my hotel room for next Tuesday instead of yesterday. To compound my mistake I was traveling with a female colleague so no shacking up in her room and the hotel was overbooked. Luckily I got on hotels.com and found a room at an Even hotel in Rockville which turned out a great choice. The hotel was a health themed hotel and I was given a new water bottle at checkin and my room had weights, a yoga mat and stretch cords. Unfortunately I did not get to use these but it was a great idea and a great room. Honestly it could have nearly anything at the moment I realized I messed up the reservation. with all the drama I had a hard time turning the world off and relaxing which meant a late night followed by an early start(4am eastern when my body clock was still on central). I managed to find American University and after finding the pool and catching the coaches attention to let me in through the window I had a good and welcome workout. I did not even feel too bad. I am still not back to my normal aerobic capacity and my elbow still hurts.

    The pool was scy.

    Warm up
    200 swim
    100 kick
    100 pull

    Main sets
    2x(2x75 fly,back,breast on 1:15, 3x50 descend to fast effort on :50)
    6x75 pull on 1min
    6x25 odds fast stroke choice on :30, evens fast free on :30
    4x(2x100 free at 85% effort on 1:25, 2x100 free at 90% effort on 1:20, 2x50 kick on 1min easy, fast by 25, 50 easy on 1min)
    20x25 on :30 odds fly fast, evens free easy

    Warm down
    200 easy

    Nothing very special today as I was holding 1:03s on the 85% efforts and :59/1:00s on the 90% efforts 100s.

    I also had a message from my doctor saying that nothing showed up on my MRI. She wants me to continue PT and if the pain does not go away to get a cortisone shot. She said she thinks the numbness is swelling related. Unfortunately why is there swelling if there is nothing on the MRI?

    Updated July 13th, 2016 at 08:25 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 07/14/2016

    by , July 13th, 2016 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    4 X 150 2:40
    Build final 50 to fast

    1 X 400 kick + 100 swim

    4 X 50 strong--85/90%-- 1:15
    4 X 50 easy 1:00 #4 on 1:30
    Two rounds--choice

    4 X 50 build 1:00 #4 on 1:30
    1 X 100 strong--85/90%-- 2:30
    Three rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  4. Week 198 - Tuesday

    by , July 12th, 2016 at 10:44 PM (After a long rest)
    My son and I went to the gym at 4am this morning. He was unable to sleep and when I got up he suggested we went early; so we did! Despite it being early it was great to spend time with him and he was surprisingly chatty. He even did some of the ab exercises with me this morning.


    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I went up to the 12lb medicine ball today
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was again scy
    400 free with snorkel
    6x50 catchup on :45
    20x50 free on :50 at 1000 pace to my feet
    200 easy
    6x100 IM on 1:30
    200 easy

    i was a consistent :29/:30 today on the race pace 50s. I think I need to shorten the interval but I know it hurts so much more off even a 5 second quicker interval.

    Today will be a long day. I am off to DC Until late tomorrow night. I am up in the Bethesda area but will likely swim at American University at 5am which will make for an equally long day tomorrow.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 07/13/2016

    by , July 12th, 2016 at 12:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth 5-8: descend to fast

    4 X 200 free 3:30
    Negative split

    8 X 50 kick 1:20
    Even kicks fast

    8 x 50 1:30
    odd: sprint--100%
    even: easy

    1 X 150 cruise 2:30
    1 X 100 strong 2:00
    Four rounds--swim or pull

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  6. Week 198 - Monday

    by , July 11th, 2016 at 08:54 PM (After a long rest)
    It's been a crazy few weeks. My elbows have been really giving me a lot of pain and the last week I went to Florida as a coach for my senior groups training camp. Despite a lot of discomfort I have been able to swim but my performance has been way off. I was supposed to have an MRI before I headed to Florida but it got rescheduled for today. I will hopefully hear back in the next two days. Unfortunately I have numbness in my forearm on the right side which is likely from the swelling. This is the first real injury I have had since I got back in and it's been no fun.

    The training camp was a lot of fun and went off with no issues or drama. We swam at the University of Miami which is a really nice outdoor pool. Our biggest challenge was getting the kids used to the water temperature. Our pool is a very cool 81 while the pool in Miami was a very warm 85. We also did very well with sunscreen and had no burnt kids or coaches. I trained at the Gulliver Academy which was an awesome prep school 50m pool.

    This morning was a tough morning back in the pool but it was great to be back home. The pool was setup scy.

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

    main sets
    6x100 kick on 1:45
    9x300 descend 1-3,4-6,7-9 on 3:30
    8x50 on :50 as 25 kick with snorkel, 25 overkick

    warm down
    200 easy

    i was holding 3:17-3:18 and descended to 3:12s. I felt out of shape and my elbows were very sore at the end of practice. I also decided that I am not going to summer nationals and will also be skipping the one day I had originally thought I would swim at our zone meet. I put together our meet order for our summer meet in rockwall on 3rd and 4th September and will be getting it sanctioned and posted on the usms event calendar early next week.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 07/12/2016

    by , July 11th, 2016 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:50
    4 X 50 -faster- 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    Build each 50

    7 X 100 --choice-- 2:15
    #1&7: easy
    #2--6: strong 85/90%

    8 X 50--choice-- 1:30
    odd: sprint--100%
    even: easy

    12 X 100 pull
    #1-5 on 1:30
    #6-10 on 1:25
    #11/12: swim down on 2:00

    4000M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 07/11/2016

    by , July 8th, 2016 at 12:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50--faster-- 1:00

    5 X 200 4:20
    100 kick/100 swim

    2 X 200 broken @ race pace 7:00
    Broken :10 @ 100
    1 x 100 easy

    2 x 300 5:00
    3 X 200 3:20
    4 x 100 1:40
    Pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  9. Wed July 6

    by , July 7th, 2016 at 01:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    500 various
    100 scull
    4 x 50 single arm fly
    4 x 25 shooters
    100 EZ
    3 x 30 burst SDK + cruise from the blocks
    150 EZ
    16 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    200 EZ

    Total: 1850


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


    Just a short pre-meet workout. Going to try to find a place to get in an easy swim today. Lil Fort's part time summer job is sort of getting in the way of pool time. She has XC practice and is then working as a messenger at Mr. Fort's law firm. But that means I have to drive her downtown and then sometimes go back and pick her up at 5. Pretty much prevents me from going to adult swim at Lebo. I am also still feeling pretty unmotivated and meet-ed out. I may just swim this weekend, and depending how it goes, call it a summer. The only downside of this meet is that it is very early, way too early for me. The meet starts at 8:30 am and 50 fly is the first event unless they are some 800 free relays. Trying to figure out how not to be half asleep when racing ...
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 07/08/2016

    by , July 7th, 2016 at 12:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick + 100 swim

    2 X 50 build 1:20
    1 X 50 @ 100% 1:20
    1 x 50 easy 1:20
    3 X 50 build 1:20
    1 X 50 easy 1:20
    1 X 100 @ 100% 4:00
    Two rounds--choice

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

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 07/07/2016

    by , July 6th, 2016 at 11:04 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    1 X 300 --

    1 X 300 kick + 100 swim

    4 X 50--25 sprint/25 easy 1:15
    1 X 100 strong 3:00
    Three rounds--choice

    1 X 300 5:00
    3 X 100-descend- 1:40
    Two rounds--pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  12. Tues July 5

    by , July 5th, 2016 at 02:44 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x 50 burst + cruise @ 1:10
    50 EZ
    3 x (50 AFAP + 150 EZ)
    2 x (50 @ 100 pace + 100 EZ)
    4 x 50 DPS
    150 EZ

    Total: 2200 m


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


    I had intended to swim yesterday, but didn't. Our 18 year cat died in his sleep and I found him in the am. He had kidney disease, but it was still very upsetting for the family. Our other cat has been hiding and acting rather strange.

    I really wanted to do a long course workout with some AFAP 50s this am after all the SCM last week. The clouds were threatening but, luckily, the thunder held off.

    I am feeling pretty beat from the travel and hotel sleeping for a week, plus the trauma of losing our kitty. I am hoping that a few nights of sleep will perk me up. I'd like to rest a few days and go to the Terrapin meet on Sunday. Jim and Bill are signed up and it would be nice to see my PV buddies. I haven't made travel arrangements for the Texas meet at the end of July yet. I am supposed to be in the Outer Banks with friends the week before the meet. So it could be really awkward and expensive to get from Norfolk VA to College Station TX. Need to check on that.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 07/06/2016

    by , July 5th, 2016 at 10:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100--choice-- 2:30
    #3-6-9 are fast

    4 X 250 pull 4:00
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  14. Fri-Sat, July 1-2

    by , July 2nd, 2016 at 02:58 PM (The FAF AFAP Digest)
    Friday: Swim/SCM/Solo

    500 various
    5 X 25 scull + 25 free with paddles
    50 EZ

    16 x 25 burst SDK + cruise @ 1:00
    200 EZ

    10 X 25 fly @ 100 pace with fins @ :45
    -- only 1 SDK off wall
    100 EZ

    10 X 25 fly @ 100 pace with fins @ :45
    -- only 1 SDK off walls
    150 EZ

    10 X 25 back @ 100 pace
    -- only 1 SDK off walls
    200 EZ

    8 X 50 with paddles
    odds = free
    evens = back
    100 EZ

    Total: 3100 m



    Saturday:

    1600 m EZ



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


    Friday was my 5th day in a row with race pace work -- super rare for me. Doing those 25s without SDKs was an entirely different kind of set. I was beat today and just did an EZ swim.

    Very excited for finals tonight. 100 fly will be a great race.
    Categories
    Swim Workouts
  15. Wed-Thur, June 29-30

    by , June 30th, 2016 at 06:00 PM (The FAF AFAP Digest)
    Wednesday: Swim/SCM/Solo:

    500 various
    6 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

    25s= 100 pace
    10 X 25 fly @:45
    50 EZ @ 1:15
    10 X 25 back @ :45
    50 EZ @ 1:15
    10 X 25 breast @ :45
    50 EZ
    10 X 25 free @ :45
    200 EZ

    Total: 2350 m



    Thursday: Swim/SCM/Solo

    500 various
    4 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

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

    10 X 25 AFAP + 75 EZ @ 3:00
    100 EZ

    16 X 25 @ 100 pace @ :45
    -- 4 X IM order
    150 EZ

    8 X 25 with chute, fins & paddles @ 1:00
    100 EZ

    Total: 3150 m


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


    I'm a little tired after 4 workouts in a row with AFAP or race pace work. Decided not to bother with weights while I was here. The chute will have to substitute.

    Prelims was a little snoozy today. The women's 200 breast seemed very slow. Womens 100 free a little faster. Kelsie Worrell has a tough double tonight with the 100 free semi and 200 fly finals. The final of the men's 200 breast will be exciting. Much less excited for the men's 200 IM semis with all the scratches -- Prenot, Licon, Dwyer, Kalisz, etc. It's hard for me to believe these guys don't have the training base to survive a morning swim and an evening final.

    While I was watching 200 breast prelims, Fort 21 wandered over to the Aquazone. She ended up having personal conversations with Ian Crocker and Nick Thoman. And then had Crocker take a photo of her and Matt Grevers. She said that Grevers seemed sad, understandable of course. Shirley Babashofff is signing autographs now so we are heading over.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 06/29/2016

    by , June 28th, 2016 at 11:38 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Olympic Trials tomorrow so won't be posting until next week.

    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    1 X 400 6:30
    2 X 200 3:20
    3 X 100 1:40

    1 X 100 kick 2:40
    8 X 50 kick 1:20

    3 x 200 4:00
    3 X 150 3:00
    3 X 100 2:00
    3 X 50 1:15
    #1 swim: build
    #2 swim: fast
    #3 swim: easy/recovery
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  17. Week 196 - Monday

    by , June 27th, 2016 at 09:58 PM (After a long rest)
    I slept well last night but my elbow is still hurting and the numbness in my forearm is still there. I see the doctor on Wednesday. I continue to ice frequently.

    Pool was setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    8x100 kick with fins on 1:30
    4x(300 free on 3:45, 200 on 2:30, 100 on 1:15)
    8x50 free drill on 1min

    warm down
    200 easy
    Categories
    Swim Workouts
  18. Week 195 - Saturday

    by , June 27th, 2016 at 09:55 PM (After a long rest)
    I am starting to get really worried about my elbow with some numbness in my right forearm. This morning was very painful and the pain really did not go away the whole workout. I iced as instructed by my doctor but it's just not getting any better.

    Pool was setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    8x100s on 1:30 descend 1-4,5-6
    4x(2x100 fast on 2mins, 50 easy on 1min)
    8x50 free drill on 1min
    8x50 kick on 1min

    warm down
    200 easy
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 06/28/2016

    by , June 27th, 2016 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 3 on 2:00/3 on 1:50
    4 x 150 2:40
    1 X 300 negative split

    2 x 200 kick 5:00

    8 X 50 1:10
    6 X 100 2:00
    All choice
    50's: #4 and #8 @ 100%
    100's: #3 and #6 @ 100%

    4 X 250 pull 4:00
    Last 50 is fast

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  20. Sat, June 25

    by , June 25th, 2016 at 02:15 PM (The FAF AFAP Digest)
    Got in a quick swim at Lebo this am. That's all I had time for before heading to the airport. But I got in some AFAP 50s.

    500 various
    4 X 25 scull + 25 free
    4 X 50 burst + cruise
    50 EZ
    4 X 50 AFAP + 150 EZ
    100 EZ

    Total: 2050 m


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

    I'm at the airport now. Time for some swim nerd fun at trials!
    Categories
    Swim Workouts