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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout 08/11/2016

    by , August 10th, 2016 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    $$ One week out from Nationals $$
    LCM
    WARM UP:
    10 X 100
    5 on 2:00
    5 on 1:45

    1 X 100 kick 2:30
    1 x 100 swim 2:00
    Three rounds

    4 X (3 X 50--choice--1:20 33 on 2:00
    Alternate: easy-build-fast by 50

    MEET SWIMMERS WARM DOWN

    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 x 100 1:40
    1 X 100 1:30
    1 X 200 3:00
    1 X 300 4:30
    1 X 400 Best effort
    **PULL**

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  2. Mon-Tues, Aug 8-9

    by , August 9th, 2016 at 05:30 PM (The FAF AFAP Digest)
    Monday:

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 10 (someone asked me if I was training for American Ninja Warrior -- ha!)
    face pulls, 50 x 3 x 20
    good mornings, 75 x 4 x 5
    deadlifts, 75 x 4 x 5
    tricep press, 50 x 3 x 8
    TRX knee ins, 2 x 10


    1000 EZ in the pool afterward



    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    20 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    200 EZ

    Total: 2100



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


    I was a bit tired after that workout. Not much yardage -- I really can't do more than that in an hour -- but plenty of quality.

    I was stupid the other day. I was driving around and left the top down with my swim bag and equipment bag in the car during lunch with a friend. I came back and my equipment bag was gone. Ouch! No idea why they took that and left the backpack. I have extra fins and paddles, but the bungee cordz + parachute + drag sox replacement will be pricey.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 08/10/2016

    by , August 9th, 2016 at 01:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    4 X 100 kick 2:30

    12 X 50--choice-- 1:20
    1&2: easy
    Remaining odds: Blocks--25 sprint/25 easy
    Remaining evens: 25 easy/25 build to race finish

    1 X 100 strong
    1 X 100 easy
    1 x 100 @ 100%
    1 x 100 easy
    Choice--all on 2:30

    NATIONALS SWIMMERS WARM DOWN

    7 X 200 pull 3:20
    First 6: Descend in pairs
    Break extra :30 then #7 is best effort.

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Week 201 - Monday

    by , August 8th, 2016 at 01:36 PM (After a long rest)
    I had a terrific weekend at the Austin Speedo Futures meet and the kids I have been working with swum unbelievably well. We had 10 kids ranging from 15 to 18 swimming and for most of the meet we sat in 3rd place in the team competition and we had several kids in the running for the high point on both the boys and girls events. We ended up coming up a little short last night(due to no men's relays), but ended the meet with a couple of 2nds in the meet high point awards and 4th overall as a team. We now have 8 kids qualified for winter junior nationals with several others very close. I have really enjoyed coaching and have learnt a lot working with Neil. I am hooked on continuing to work with the kids assuming I can continue to fit it in with my own swimming and work commitments.

    The only big downside to the Futures meet was the time I got back to Dallas. Going to bed at 12:30am and waking up at 4:30am was tough and I suspect I will be dragging tonight. I am traveling all week this week and with the elbow injury it will be tough to swim everyday but I am planning on trying.

    Today we had several visiting younger masters swimmers and normally I would have had fun swimming with them, but instead I kicked. My wife says I am not good when I am sick and I am obviously not good being injured!

    Pool was setup LCM

    Warm up
    400 1 arm free with snorkel
    6x50 1 arm finger tip drag drill on 1min

    Main Sets
    streamline kick with fins
    100 kick on 1:25
    200 kick on 2:50
    300 kick on 4:15
    400 kick on 5:40
    300 kick on 4:15
    200 kick on 2:50
    100 kick on 1:25
    10x50 kick no fins on 1min
    12x50 kick with fins on :37.5

    Warm down
    100 easy

    I felt really tired during the warmup but by the main set was warmed up and felt ok. On the pyramid I was holding 1:15 pace. On the 50's without fins I was coming in on :50 and the final set with fins I was holding :36s; other than the first one these were all touch and go 50s.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 08/09/2016

    by , August 8th, 2016 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    4 X 100 1:45

    6 X 50 kick 1:20
    #3 and #6: fast

    8 X 50--choice-- 1:15
    #1-4: perfect stroke
    #5-8: descend--#8 @ 100%

    4 X 100--choice-- 2:30
    All 4 strong--85/90%

    NATIONALS SWIMMERS: 800 swimmers: 8 X 50 pace 1:00--relay starts

    1 X 200 3:30
    4 X 50 descend 1:00
    Pull--descend 200's 1-3 by round

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Fri-Sun, Aug 5-7

    by , August 8th, 2016 at 10:34 AM (The FAF AFAP Digest)
    Friday:

    Drylands for 50 minutes



    Saturday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    4 x 50 burst + cruise
    50 EZ
    6 x (25 AFAP + 75 EZ)
    5 x (50 @ 100 pace + 50 EZ)
    100 EZ

    Total: 2150 m



    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    6 x 50 burst kick or SDK various @ 1:15
    50 EZ
    5 x (50 AFAP + 150 EZ)
    100 EZ

    -- moved to SCY ...

    10 x 50 DPS w/paddles @ 1:00
    300 EZ


    Total: 2800



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


    Still chugging along. Doing less yardage than usual, but LCM is hard. The last of those AFAP 50s yesterday was tough.

    Very excited that the Olympics are finally here! The doping scandals are a bit of a pall though. Aside from the Russians and some of the Chinese, it's scandalous that Brazil (a country with a ton of doping positives), didn't even drug test their athletes in the month before the Olympics. I'm sure the US has dopers too, but at least we have USADA. After they took down Armstrong, no one can doubt that it is a pitbull of any agency.
  7. Sarasota Y Sharks Masters 5:30 AM Workout 08/08/2016

    by , August 5th, 2016 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    3 X 200 3:30


    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Four rounds

    8 X 50--choice 1:20
    Descend 1-4/5-8--#4&8 @ 100%

    6 x 50
    odd: blocks--sprint 25/easy 25
    even: build to race finish

    $$$$ RACE PACE $$$$
    1 X 100 or 200 @ race pace--blocks

    NATIONALS SWIMMERS WARM DOWN

    4 X 250 pull 4:00
    Build final 100

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 08/05/2016

    by , August 4th, 2016 at 12:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 KICK 2:30

    1 X 300--50 stroke/50 free

    4 X 50 1:20--choice
    Descend 1-4/#4 @ 100%

    4 X 50 strong 1:20
    3 X 50 easy 1:10 #3 on 1:30
    Two rounds--choice

    4 x 50
    #1/3: blocks--25 sprint/25 easy
    #2/4: easy

    NATIONALS SWIMMERS WARM DOWN

    4 X 200 3:15
    6 X 100 1:40
    Pull--100's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Wed PM Aug 3

    by , August 4th, 2016 at 10:43 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:


    500 various
    8 x 50 kick @ 1:10

    Main sets:

    6 x 50 done as 25 single arm fly + 25 scull & dolphin kick

    2 rounds:
    4 x 50 fly w/fins @ 1:10 with speed pattern
    100 EZ
    -- I did odds @ 100 pace, evens EZ

    6 x 50 back drill @ 1:10

    2 rounds:
    4 x 50 back @ 1:10 with speed pattern
    100 EZ
    -- I did odds @ 100 pace, evens EZ

    4 x 200 IM @ 3:45 EZ to fast
    NO!
    -- I did 4 x 100, odds = breast, evens = EZ kick
    100 EZ

    Total: 3200 m


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


    That is my last workout at Pitt until Aug 31. Its a longer closure than usual due to construction of new varsity locker rooms. Too bad, its the coolest water around at the moment. I'm pretty beat from yesterday's double. Not sure what I will get up to today ...
    Categories
    Swim Workouts
  10. Week 200 - Thursday

    by , August 4th, 2016 at 08:45 AM (After a long rest)
    I had a good night of sleep and woke up easily this morning. The plan last night was that both my kids would be coming to the gym this morning. As I suspected neither wanted to get up and despite me trying I lost the battle. I headed to the pool in my wife's car since I am heading to Austin from the pool for the Futures meet. As I pulled up at the pool I realized I had left the pool key on my cars key chain. Agghhh! I headed home and picked up the key but as a result was running about 30 minutes late today.

    10mibs on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again and then did 1min straight on the last round

    Pool setup LCM
    400 1 arm free with snorkel
    6x50 1 arm finger tip drag drill on 1min
    6x100 kick on 2mins
    300 kick with fins on 4:30
    200 kick with fins on 3mins
    100 kick with fins on 1:30
    2x50 kick with fins on :45
    Categories
    Swim Workouts
  11. Week 200 - Wednesday

    by , August 3rd, 2016 at 06:02 PM (After a long rest)
    I had the meeting with the orthopedic surgeon yesterday and we did a contrast MRI. The outcome was a rip in the muscle and tendon on the interior medial epicondyle. I was given a cortisone shot and told that it should heal in 4-6 weeks if I back off use of the arm. My doctor said that about 20% of the time the ripped tendons require surgery and we have tentatively set a date in September to do this if needed. After the appointment I went home and looked at you tube videos of the procedure and OMG it looks awful. I am determined to back off and try to get it to heal naturally.

    I had a restless night of sleep with work rattling around in my head, but got up and went to practice this morning. The pool was setup LCM and I did a LOT of kicking. I started out with a warmup doing one arm free which I think I will continue to do, but then kicked for about 45 minutes.

    Pool Setup LCM

    Warm up
    400 1 arm free with snorkel
    6x50 1 arm free with finger tip drag drill on 1min

    Main Sets
    6x100 kick with board on 2mins descend 1-3,4-6
    300 streamline back kick with fins on 4:30
    200 streamline back kick with fins on 3mins
    100 streamline back kick with fins on 1:30
    12x50 kick descend 1-4,5-8,9-12 on 1min
    8x50 kick done as 50 fly kick, 50 back kick, 50 fly kick, 50 flutter kick with fins on :45

    Warm down
    100 easy

    Not much total distance here but a lot of long course kicking.
    Categories
    Swim Workouts
  12. Tues-Wed July 2-3

    by , August 3rd, 2016 at 03:38 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free w/paddles)
    6 x 50 burst + cruise
    50 EZ
    4 x (50 AFAP w/fins + 150 EZ)
    -- 2 breast (30-310, 1 free (25), 1 flutter kick (27)
    50 EZ
    6 x 50 DPS alt free & back
    100 EZ

    Total: 2400 m


    Wednesday: Drylands


    -- did yoga, core work and light weights for an hour
    -- heading off to the last Team Pitt practice of August in another hour
    -- it's going to be long course



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


    I'm thinking of heading to a last chance LCM meet on August 27: https://www.clubassistant.com/club/m...1236&smid=8088. I would swim the 50 free, 50 breast and possibly the 100 breast or 100 back. I'm definitely not in shape for long course 100s, so would only do that for fun. Although I'm not really sure how much "fun" the 100 back would be in an outdoor pool. Last time I did that I had a quite mediocre time.
  13. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2016

    by , August 3rd, 2016 at 11:03 AM (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 strong/5-8: descend to fast

    3 X 200 free 3;30
    Negative split

    8 X 50 kick 1:20
    1 X 100 swim

    6 X 50 1:20
    Build to fast/choice

    1 X 50 blocks @ 100%
    1 X 50 easy

    NATIONALS SWIMMERS WARM DOWN

    12 X 100 pull
    1-5: 1:40
    6-10: 1:30
    11-12: warm down 2:00
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2016

    by , August 2nd, 2016 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    #5-8: first 25 fast

    6 x 100 --choice-- 2:15
    Perfect technique swims

    6 X 50
    odd: blocks/25 sprint-25 easy
    even: build to race finish

    $$$ RACE PACE SET $$$
    2 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 4:30
    3 X 100 1:40
    Two rounds--pull.
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Week 200 - Tuesday

    by , August 2nd, 2016 at 12:16 PM (After a long rest)
    Its been a busy few weeks. I have been swimming but my elbow and life has been conspiring against me. I see the orthopedic surgeon later today so I will know when I am getting scoped.


    Last week my daughter had TAGS(Texas Age Group Champs) at the Northside ISD aquatic center and some of my senior group swam at the American Long Course meet in Lewisville. I obviously went with my daughter rather than my senior group but I was somewhat torn, since I have been working with these kids all year. Neil ended up going to Lewisville and with constant text messaging I managed to get through the meets. My daughter had a slower than anticipated start to the meet adding a few tenths on her 200IM and 50Back, just missing both B finals. On Saturday she swam her favorite event, the 2Back and crushed her entry time ending up going 2:30.4 in the A final and finishing 4th. On Sunday she swam the 100 back and again dropped big time going 1:12.1 and making the B final. She was very happy and I was very proud of my girl!


    Unfortunately we did not get done with finals until about 8pm on Sunday and by the time I got back to Dallas it was after 1am. I was supposed to open the pool for masters but instead texted a friend who opened the pool and I slept until 7am. I have the next group of seniors swimming at the Futures meet in Austin next week followed by a smaller group going to Minneapolis for Jnr Nationals the week after. Work is also very hectic so trying to get everything done is a real challenge.


    This morning my son and I did dry lands at the pool and then I did about a 3k swim:


    15mins on stationary bike

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    8x150 pull on 2:15
    8x50 kick on 1min
    8x50 finger tip drag drill on 1min
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 08/02/2016

    by , August 1st, 2016 at 12:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:45
    3 X 100 1:45
    1 X 200 negative split

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

    1 X 100 easy 2:15
    1 X 50 @ 100% 1:45
    Four rounds--choice

    6 X 100--choice-- 2:30
    #1: easy
    #2-3: 50 fast +turn/breakout--50 easy
    #4-5-6: 25 sprint/75 easy

    NATIONALS SWIMMERS WARM DOWN

    6 X 200 pull 3:00
    #1-3: 150 cruise/50 fast
    #4-6: negative split

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. Sat-Sun, July 30-31

    by , July 31st, 2016 at 04:51 PM (The FAF AFAP Digest)

    Saturday:


    We finally had some waves. I did 90 minutes of body surfing before a storm moved in. That counts as a workout!


    Sunday: Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free) w/paddles
    50 EZ

    20 x 25 breast @ 100 pace @ approx :25 rest
    250 EZ

    20 x 25 free w/fins & paddles @ 100 pace @ approx :25 rest
    250 EZ

    10 x 50 various
    100 EZ

    Total: 2900 m


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


    I was careful about sun our entire vacation. Then, on the last day, I scorched my face. Too much time in the water without reapplying sunscreen, I fear. We are headed home tomorrow. I'm dreading the super long drive ... But at least we won't hit as much traffic leaving on a Monday.
    Categories
    Swim Workouts
  18. Friday July 29

    by , July 29th, 2016 at 04:46 PM (The FAF AFAP Digest)
    Kunga Vinyasa, 60 min


    I love that there is an unheated yoga studio down here! Hot yoga just does not appeal. It was pretty easy, but I got in some good stretching.


    Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free w/paddles) @ :15 rest
    50 EZ
    10 x (25 AFAP + 75 EZ) @ around 3:00 (no pace clock here)
    -- 4 free, 3 breast, 3 flutter kick
    100 EZ
    4 x 25 w/chute & paddles
    100 EZ

    Total: 2100


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


    We had a rare cloudy afternoon at the beach and the water turned cold again.

    Off to make some guacamole!
    Categories
    Swim Workouts , Yoga
  19. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2016

    by , July 29th, 2016 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 3:00
    Four rounds, choice.
    100's: Rounds 1-3: strong 85/90%--Round 4: @ 100%

    NATIONALS SWIMMERS WARM DOWN

    4 X 200 3:20
    4 X 150 2:30
    Pull--last 50 fast on all swims

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Wed-Thurs July 27-28

    by , July 28th, 2016 at 01:12 PM (The FAF AFAP Digest)

    Wed: Swim/SCM/Solo


    Warm up:

    500 various
    100 scull
    50 EZ

    Main sets:

    20 x 25 @ :25 rest @ 100 pace
    -- fly-breast-free
    -- can't possibly do backstroke outside with no flags
    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :25 rest
    100 EZ

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

    6 x 50 DPS free w/paddle
    100 EZ

    Total: 2450



    Thursday:

    I went paddle boarding for an hour on the sound. Idk, it seemed pretty easy to me. And very fun! Didn't bother my legs at all. Wish there had been more wind to go faster.


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


    I tried swimming in the ocean on Tuesday. No way, it was far too cold for me. Yesterday, though, the ocean seemed about 10 degrees warmer. But then there were a lot of jelly fish ... I definitely don't do jelly fish.