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Swim Workouts

  1. Week 102 - Friday

    by , September 12th, 2014 at 08:47 PM (After a long rest)
    I had an awesome night of sleep but was still in pain this morning but admittedly less than yesterday. Tom asked how I was and I answered very honestly and directly saying I have only ever felt worse once than I do right now and that was yesterday. As a result he took it easy(ish today). Tom called today a recovery but in my opinion it was far from it.

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

    Main set
    10x50 kick on :55
    3x(2x50 on :40 with snorkel, 2x25 fast fly on :30, 100 IM on 1:40)
    12x75 with fins swum as 25 streamline kick, 25 fast with focus on streamline turns and 25 drill on 1min
    2x400 IM on 5:30

    Warm down
    100 easy

    Total 3650scy

    i tried to hold myself back today and treat it as a recovery but i found hard to do on this workout. I particularly found the 75s tough even though I was getting :15 seconds rest. I also realized that despite sucking at fly and breast I have one speed on these two strokes that keeps me in good body position and when I don't try on these I sink and as such they are even harder to swim. It's sort of a no win.

    I continue to work on my IM and fly and plan on signing up at a meet in the spring for a 4IM, a 200 fly and a 200 breast. My daughter is scared of these three events and I want to show her that not only can an old fart like me do them but when you train for them they can be done in one meet. My hope is not to twist her arm but rather lead by example. I just hope that my logic does not back fire on me and she sees how miserable they can be! If I am not ready I won't swim them but that's looking like one of my short term goals for next year.

    I have been reading more articles on different approaches to training and read this on USRPT:

    http://coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf

    I have always been a little skeptical of USRPT to be honest. I am one of those old school guys deep down and despite feeling like I am quite open minded I think I like my tried and trusted methods. My other problem is that many of the comments made on this forum come across as cult like. That all said I was very impressed with this guide and it's the first time I have seen it laid out in a format I could understand and follow. I am going to discuss with my coach if this is something we could try. I think it will take a real commitment of time to give this a real go(probably until Spring Nationals) and also some major behavior change on my part related to counting yardage and worrying about non pace based aerobic work. I would also need to get Toms buy in or drop out of my current team and train solo(which I am not open to doing). My other personal challenge is going to be sticking to the program when I travel but it is very intriguing.
    Categories
    Swim Workouts
  2. Friday, Sept 12

    by , September 12th, 2014 at 04:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

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

    10 x 25 fast backstroke kick, hold best average @ 1:00
    -- was aiming for 14 mid. Did six of those, three at 14 low and the last one at 14 flat
    250 EZ

    10 x 25 fast flutter kick, hold best average @ 1:00
    -- aiming for 16 mids. did mostly those, a few 16 lows, and the last one was a 15
    -- pretty good for me, I'm not a great flutter kicker
    250 EZ

    10 x 25 fast dolphin kick w/fins & board @ 1:00, hold best average
    -- I wanted to eek under 11. half were 10 highs, the rest 10 mids
    300 EZ

    6 x 150 kick w/fins (cruise pace) @ 2:30
    odds = back
    evens = flutter w/board
    100 EZ

    Total: 3650


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

    It's been about one month of mostly kicking. Even when I was at the beach, I was doing a lot of kicking in the ocean. I miss full stroke swimming!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-09/15/2013

    by , September 12th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    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 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
  4. Easy Friday with the manatees

    by , September 12th, 2014 at 08:10 AM (Mixing it up this year)
    4/5 people in one 50 meter lane, 3 can swim 2 can't. At least there were 2 others who could keep up with me sort of. We all were on a 2 minute interval for repeat 100's were I was holding 1:37's the next 2 guys were at 1:49 but then we had the ones who couldn't even make it in 3 minutes let alone 2. That is too annoying.

    With a meet tomorrow I was not going to swim in with the masters team. I wanted to take it easy.

    500 free
    500 free kick w/zoomers
    10x100@2 free holding 1:37's
    200 breast kick
    300 free EZ
    300 free kick w/zoomers

    Total 2800 meters
    Categories
    Swim Workouts
  5. Week 102 - Thursday

    by , September 11th, 2014 at 08:49 PM (After a long rest)
    I lifted for an hour last night(in hindsight this was too much) and this morning I was in a world of hurt. I have not ached this bad ever, it was so so bad. I was so tempted to go back to bed but resisted the urge knowing that a swim would loosen me up. Today was a non coached session so I had today's workout and saw that it was supposed to be 8x100s best average and decided rightly or wrongly that was not going to happen. Instead I went easy today and this was a very sloth like recovery workout. I definitely felt better when I was done than during the workout and had marginally less pain in my muscles after the workout than before the workout. I had an incredibly busy day today and as I write this it's been twelve hours since I finished my workout and I am still hurting and suspect this one will last until Saturday or Sunday. What was I thinking?

    Warm up
    3x(3x100 on 1:30 with snorkel, 4x25 kick on :30)

    Main sets
    4x200 pull easy on 3mins
    4x(2x50 drill build by 25 on :50, 1x100 kick on 1:45, 2x100 IM on 1:30)

    Warm down
    100 easy

    Total 3700scy
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-09/12/2013

    by , September 11th, 2014 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    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 swim @ 100%--choice

    2 X 400 6:00
    2 X 300 4:30
    2 x 200 3:00
    2 x 100 1:30
    Swim second swim of each distance faster

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  7. Trying to stop pushing the wall of water

    by , September 11th, 2014 at 07:45 AM (Mixing it up this year)
    On my breaststroke I have a bad habit of pushing a wall of water in front of me as I swim so today I was trying to figure out what is causing that and how to stop it.

    I actually did manage to correct it on several laps of my 200 for time. Now the key is to make it habit which will take time. I will try again tomorrow since I am swimming 100 breast on Saturday with the kids.

    500 free
    500 free kick w/zoomers
    200 accordian drill
    200 alt by 50 wipe the bowl/50 3 second glide
    200 breast pull w/zoomers
    200 breast kick
    200 breast for time 3:43
    300 free EZ
    200 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  8. Wed., Sept 10

    by , September 10th, 2014 at 03:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 various
    100 scull
    4 x 25 shooters w/fins 2 :40
    100 EZ

    Main Sets:

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

    4 x (25 AFAP back kick from a push + 25 EZ) @ 2:30
    -- 13 high-14 flat
    200 EZ

    3 x (50 AFAP kick w/fins + 150 EZ) @ 5:00
    1 & 3 = dolphin w/board (24 flat, 24 mid)
    2 = flutter(24 mid)

    7 x 100 kick @ 2:00
    -- did the first 2 up tempo dolphin kick on back w/fins, but didn't have any sprint left, took off fins
    -- did the last 5 backstroke kick 1:26 or faster. only stayed under the first length on that interval
    200 EZ

    Total: 3100


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

    Yikes, my shoulders were super sore today from the injections. They feel a bit better now after moving them around a bit. Cringing at the thought of next week's jabs. Looking forward, I hope I will be sufficiently healed to swim a couple events at the Sprint Classic at the end of October. I haven't missed that meet since I started masters swimming. I'm thinking 50 breast and 50 back would put the least stress on the front of my shoulders. We'll see ...
    Categories
    Swim Workouts
  9. Week 102 - Wednesday

    by , September 10th, 2014 at 01:18 PM (After a long rest)
    I had a great night of sleep last night. I remembered my Allegra and slept throughout the night. Despite the good sleep I was tired from Monday nights weights and my stomach in particular was very sore when I woke up. It's hard to believe with my taper before Worlds and the month since that I have not lifted for 2months. I did not lift super hard but definitely hit the weights doing our normal 3 rounds of machines with 10,8,6 reps per round at 80%, max! fail also by round. I added in some ab work and some swim bench during my hour workout. This is another area I am going to switch up a little on the next training cycle and will discuss a new program with Tom when we sit down next week.

    Warm up
    400 free with snorkel no cardio cap
    6x50 catchup on :45

    Main sets
    10x50 free with snorkel and cardio cap on :35
    2x(200 fly on 3:30, 200 back on 3mins, 200 breast on 3:30)
    5x(3x50 free with snorkel and cardio cap on :35, 50 kick on 1min)
    100 easy
    2x(2x25 on :20 at 100 pace with turn, 2x25 on :20 at 200 pace, 100 easy)

    Warm down
    100 easy

    Total 4000scy

    A lot of pace work today on short rest intervals. I was holding 30s on most of the 50s today. I added the cardio cap to my snorkel this past week on a lot of my snorkel sets and despite no immediate feeling of being any different by the end of the longer set of 50s I was huffing and puffing and definitely felt tired.
    Categories
    Swim Workouts
  10. Attempt at some sprint work

    by , September 10th, 2014 at 07:19 AM (Mixing it up this year)
    I think my sprint work just ended up as a descend set.

    500 free
    500 free kick w/zoomers

    2 times thru
    5x100@2:00 free #1 25f/75ez #2 25ez/25f/50ez #3 50ez/25f/25ez #4 75ez/25f #5 100 ez
    Round 1-1:34, 1:30, 1:27, 1:24, 1:34
    Round 2-1:30, 1:28, 1:26, 1:24, 1:29

    500 free kick w/zoomers fast
    5x100@2:00 free w/snorkle maintain 6 beat kick held 1:34's

    Total 3000 yards
    Categories
    Swim Workouts
  11. Workout 09/09/14: evening

    by , September 9th, 2014 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/200 kick/200 pull
    8 x 50 swim

    4 x 150 on 2.10
    200 kick/pull by 50

    200 easy and out
    (Masters/1800 yds/60 min)

    First pool practice in three weeks, first swim in a week and a half. Getting started again is tough!
    Categories
    Swim Workouts
  12. Week 102 - Tuesday

    by , September 9th, 2014 at 08:32 PM (After a long rest)
    I had a horrible nights sleep last night(I forgot my allergy meds) and woke at 2am and did not go back to sleep. As a result practice was tough. Today's workout was IM and stroke based and I found it quite tough.

    Warm up
    3x300 with snorkel on 4 mins

    Main sets
    3x(4x25 fly on :30, 4x50 back on :50, 2x200 IMs on 3mins)
    4x25 fly on :30
    4x50 back on :50
    100 easy
    10x50 with snorkel with cardio cap on :35

    Warm down
    100 double arm back easy

    Total 4000scy

    On the main set I was supposed to do 4 rounds but saw I was running out of time so skipped the last 2x200IMs. On the 25s fly I was holding 15s. On the back I held 33-35s and on the 200IMs I was 2:25-2:27s. I felt quite tired throughout this main set. On the 10x50s I was coming in on :31-:32s and this was probably the most comfortable set I swam today. These were by no means easy but got into a groove and could have done more at this pace.

    I found out one of my training partners(Bill) had an accident yesterday and ended up in the ER with a damaged hand as a result of a fall(no alcohol was involved). I spoke with him after practice and he was staying positive but is in a splint and maybe out of the water for some time. This sucks because he has really trained hard to get where he is. He has a very positive outlook in general and looked at this as an opportunity to rest and get rid of some aches and pains he has been carrying for a few weeks. Fingers crossed Bill will be back in the pool soon.
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    Swim Workouts
  13. Good News, Tuesday Sept. 9

    by , September 9th, 2014 at 03:39 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    10 x 25 SDK on back @ 100 pace to 15m, then cruise @ :45
    100 EZ

    10 x 25 flutter kick @ 100 pace @ :45
    -- was going 17 highs
    100 EZ

    10 x 25 SDK on belly @ 100 pace to 15, then cruise @ :45
    100 EZ

    16 x 50 kick w/fins
    odds = dolphin kick w/board @ 100 pace (26 flats)
    evens = EZ
    150 EZ

    3 x with fins:
    4 x 25, UW for 20 yards @ :30
    1 x 50 EZ @ 1:30

    extra 50 EZ

    Total: 2900


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


    Was feeling a bit tired today; didn't sleep well last night. So I didn't kill it today. However, I was pretty happy with that 16 x 50 dolphin kick set. It felt relatively easy to hold 26 flats on the 50s @ 100 pace. In past seasons, I would have been 27s. I'm in the odd position of being forced to work on the best part of my race instead of the worst part ...

    But some good news. Dr. Bradley said, as I suspected, that my tear was not large enough to warrant surgery. Whew. We decided to go forward with PRP. While he was at it, I had him inject my left bicep tendon as well. That spontaneously started feeling strained recently, and it's likely as degraded as the right bicep tendon. It was an odd procedure where he injected the needle through the back of the shoulder so the platelets would drip down the bicep tendon. Ouch, it really f*ing hurt!

    Really sore from those Saxon side bends. This suggests I need to do them more often; those particular core muscles it targets must be neglected.

    Updated September 9th, 2014 at 06:39 PM by The Fortress

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-09/10/2013

    by , September 9th, 2014 at 01:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today marks the twelfth anniversary of our Masters program at the Sarasota Y. Started with 3 swimmers on Sept 10, 2002.

    SCY
    1 X 250 4:00 3:45
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 200 free 3:00
    4 X 50--fast-- 1:10 #4 on 1:30
    Three rounds, 50's are choice

    5 X 300 pull 4:00

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  15. Tue Sep 9, 2014

    by , September 9th, 2014 at 12:33 PM (Ande's Swimming Blog)
    Tue Sep 9th 2014

    Trained Mon did not train Sat or Sun

    TSC SCY 6:00 am - 7:30
    Whitney coached
    Swam with Kelly & Paul
    Beside Mike, Ned, & Larry

    Warm up
    went around 700

    Main Set:

    Lead my lane

    5 x 50 fr on 35

    300 FL drill done 3 kicks 1 stroke

    5 x 100 FR on 1:10 made em

    300 FL drill done R Both L Both

    5 x 200 FR on 2:20 made em

    300 FL drill 25 R 25 L 25 Both

    5 x (125 fr on 1:40 supposed to be 500 race pace (wasn't close) 75 FR on 1:20 breathe 1 on 1st 25, 2 on 2nd 25, 3 on 3rd 25)

    20 x 25 on 30
    odds easy
    evens FAST FLY
    Categories
    Swim Workouts
  16. An easy fly day

    by , September 9th, 2014 at 07:56 AM (Mixing it up this year)
    Just a relaxing bit of fly.

    500 free
    500 free kick w/zoomers
    8x25@:45 shooters w/zoomers
    200 torque drill w/paddles & snorkle
    200 angel arm fly w/snorkle
    200 fly kick on back w/zoomers
    200 fly for time 3:31
    300 free EZ
    200 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-09/09/2013

    by , September 8th, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:00
    3 X 100 1:40
    4 X 50 kick 1:15
    1 X 200 3:00
    3 X 100 1:30
    3 X 100 kick 2:15

    4 X (4 X 100
    Descend 1-4
    Rounds 1&3: free 1:30
    Rounds 2&4: IM 1:45

    1 x 200 3:00
    1 X 150 3:00
    Four rounds.
    Descend 200's 1-4
    150's: 75 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  18. Week 102 - Monday

    by , September 8th, 2014 at 08:45 AM (After a long rest)
    I had a great weekend. On Saturday our team held a small party to celebrate our team performance at Worlds and used the event to get others excited about Nationals in San Antonio. It's my belief we will end up with about 20 people going to Nationals and when you consider we only had two of us in 2012 that's quite a growth. I think most people were apprehensive about looking bad or finishing a long way behind everyone else. We did a good job speaking about how much fun we had and how much fun the relays in particular were. The other part that I really enjoyed was the team spirit at worlds and think many others will enjoy this and the social aspect of the meet; that's my hope anyhow.

    Todays workout out was really tough. Coach Neil had been checking up on one of our age groupers who is swimming with Eddie Reese at UT and today's workout came out of this conversation. My leg is feeling much better and it's my hope that by Wednesday I will be back to normal.

    warm up
    400 free with snorkel

    Main sets
    500 on 5:40, 400 on 4:40, 300 on 3:40, 200 on 2:40, 100 on 1:40
    400 on 4:30, 300 on 3:30, 200 on 2:30, 100 on 1:30
    300 on 3:20, 200 on 2:20, 100 on 1:20
    200 on 2:10, 100 on 1:10
    100 on 1 min
    100 easy
    8x75 on 1min with fins swum 50 kick, 25 fly
    12x50 on 50 swum as 2 fly build, 2 fly drill, 2 back build, 2 back drill, 2 free build, 2 free drill

    Total 5200scy

    Apparently the UT boys went down to 50 on the last 100 which is basically 10 seconds faster than I went on every swim. That's fast!!! This was a tough set and I will feel it for a few days for sure. I don't remember all my times, but was getting quite a lot of rest at the beginning and next to none on the last 100. I went 57 on the last 100. The 75s were pretty tough too and it's getting about 15 seconds rest. I was beat at the end of this workout.

    i am going to sit down with Tom on Friday and work on a new set of goals for the year and beyond. I am seriously thinking of picking one event and making this the focus of my training for Nationals but I need to think this through. This is not to say I will only swim one event but basically train for that event and do some race pace training around this event.

    Back in the weight room proper tonight!!! Tomorrow will be painful I am sure.

    ----------- Update -------

    One of my team mates who is a very good masters swimmer pulled me to one side on saturday at our team party and told me he thought I was over training, was focused on too many events, and the range of my events was too big to really achieve what he thought i was capable of achieving. He did have a little alcohol in him but I think what he said made sense and I have been thinking about it since he said it. I am thinking I need to train with a focus on a specific event and potentially drop the pure sprint free events. My opinion is that I am not a sprinter or a distance guy when it comes right down to it and as a mid distance guy I can swim up and down but my strength is in the 200-500 range. My friends advice was to own it and train around what I own, rather than trying to train for everything from a 50 to a mile. Any thoughts?

    Updated September 9th, 2014 at 08:36 PM by StewartACarroll

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    Swim Workouts
  19. Pace work today

    by , September 8th, 2014 at 07:39 AM (Mixing it up this year)
    Worked on my pace today as well as trying to strengthen my kick which is horrid.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy holding 1:23s
    200 free EZ w/snorkle
    5x100@1:25 free w/paddles & bouy holding 1:22s
    200 free EZ w/snorkle
    100 free kick w/snorkle
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  20. Sat. Sept 6

    by , September 7th, 2014 at 09:59 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    400 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15 m then cruise in
    200 EZ

    10 x 25 @ :45
    -- SDK on belly @ 100 pace to 15 m then cruise in
    -- I had planned on doing 20 of these, but got incredibly bored. Such is the lot of a sprinter trying to do USRPT ...
    150 EZ

    20 x 50 kick @ :20 rest
    -- moderate pace
    -- 4 flutter w/board, 4 back, 4 flutter w/board, 4 back, 4 flutter w/board
    200 EZ

    10 x 25 1 breath free w/fins @ :30
    10 EZ

    Total: 3300


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

    I took it kind of easy today. I decided to avoid all out kicking with my sore left quad muscle. I must have strained it doing those bulgarians in a streamline position ... I also did the high volume kick set without fins to give my knees a break. I wish I had brought my snorkel for the flutter kicks. I'm heading out to Sewy today to do a kick workout with Jim, Mark and John. Hope the pool isn't too crowded.
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    Swim Workouts