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Swim Workouts

  1. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 05:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

    6 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


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

    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    http://www.patriotmasters.org/2015.Colonies.Estimated.Timeline.pdf

    Updated February 26th, 2015 at 05:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 02/27/2015

    by , February 26th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    10 X 100--choice-- 2:00
    odd: easy even: strong--85/90%

    1 x 300 4:30 4:00 3:45
    1 X 200 3:00 2:40 2:30
    1 X 100 1:30 1:20 --
    Three rounds. Round 1 interval left, 2 middle, 3 right. Pull.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  3. An easy day in preparation for tomorrows Long Course

    by , February 26th, 2015 at 08:55 AM (Mixing it up this year)
    Since I will be in with the fast crowd today I decided to do some easy butterfly.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel & zoomers
    200 torque drill w/snorkle & paddles
    200 1 arm fly w/zoomers
    200 streamline fly kick on back w/zoomers
    200 fly in 3:31
    500 free

    Total 2500 yards
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/26/2015

    by , February 25th, 2015 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:15
    5 x 100 kick--2nd 50 fast-- 2:15
    1 x 50 swim

    2 x 75 1:30
    4 x 25 fast :40 #4 on 1:20
    Four rounds, stroke--no free

    3 X 200 3:00
    4 X 50-descend- 1:00
    Two rounds-pull

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  5. Week 126 - Wednesday

    by , February 25th, 2015 at 09:45 AM (After a long rest)
    I was pretty tired this morning after yesterday's swim with the seniors but luckily we had no snow as was predicted overnight. Despite being tired I had a good practice and after loosening up felt pretty decent in the water. We had a very small crowd this morning which I found a little surprising after the pool being closed for a couple of days. I guess not everyone is obsessed as me.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    12x25 under waters with fins on :35

    Main sets
    5x(4x50 free on :35, 100 back on 1:20, 100 kick on 2mins)
    100 easy
    16x50 on :50 swum at 200 race pace

    Warm down
    200 easy

    The first main set was rough but after round 1 i loosened up and it got better. The intent was to swim the whole set strong and was holding :30s on the 50s, 1:08s on the 100s back and 1:25s on the kick. I was very consistent today despite getting pretty tired towards the end. The 16x50s were really tough and I almost quit at 4 but stuck with it and held 27s throughout.

    Now off to fight Dallas traffic.
    Categories
    Swim Workouts
  6. Week 126 - Tuesday

    by , February 24th, 2015 at 09:34 PM (After a long rest)
    I feel guilty complaining about the weather when I look at the media reports on cities like Boston and New York, however we had an ice storm that came through late Sunday and has pretty much shutdown Dallas the past few days. It's wild to see clear roads turn to inch thick sheets of ice in less than an hour. Dallas only has like one grit truck so once or twice a year the freezing rain brings the city to a standstill.

    As a result of the ice, most school districts shut down Monday, today and likely tomorrow; the national weather center is predicting 1-3 inches of snow tonight. Since our facility is owned and run by the Rockwall ISD the pool is closed when the schools are closed. Yesterday I was bouncing off the walls with no swimming so did Yoga at the house with my daughter following along to a dvd my wife had. It was pretty lame and I hardly broke a sweat. This morning I got up normal time and did 45 minutes of ab focused Pilates I found on YouTube and it was great. 45 minutes of non stop abs which I have felt all day.

    I had a busy day today starting with my annual review with my boss and so I had to get to the office with all the other crazies who seem to come out in the roads when it's icy. I saw one guy accelerate before a bridge and then do a 180 on the bridge. What a moron! Anyhow I made it safe and unscathed into the office and my review went well. At around 1:30pm I got an email from the age group coaches saying that the pool was open for afternoon practice. I had a busy day but somehow was able to bring my last meeting forward a couple of hours which meant I got home with enough time to head to the pool and swim with the senior racer group. These are the fast 17-18 year olds at our club and are coached by Neil walker. I love swimming with them but get to do it so rarely. It's always a fun workout and today was no exception.

    Warm up
    100 free
    300 free with snorkel
    200 kick

    Main sets
    3x(450 done as 25 kick, 25 free, 25 pull, 25 free, 50 kick, 50 free, 50 pull, 50 free, 75 kick, 75 pull
    3x20 vertical kick
    250 done as 125 free drill, 125 back
    3x20 vertical kick) no rest between swims


    2x(400 free on 4:40
    4x100 on 1:25 swum as 50 kick, 50 swim IM order by round
    :40 seconds rest and transition to equipment
    300 pull with paddles on 3:20
    4x75 on 1:10 swum as 25 scull, 50 pull
    200 kick with snorkel, fly, flutter, fly, flutter on 3:30
    4x50 kick on :55 descend 1-3 with number 4 all out
    100 free DPS on 1:20
    4x25 on :40 AFAP)

    3x with fins(100 AFAP on 1:20 swum as 50 kick, 50 free,
    50 AFAP on :40 swum as 25 kick, 25 free
    100 easy on 2mins)

    Warm down
    200 easy

    I felt like I was bouncing off the walls this week without swimming. This one was a lot of yardage(7450 by my counting) but exactly what I needed. I am pooped but with some uncertainty about pool availability the rest of the week I feel good about this one. It was good hanging with the fast kids and the coach gets a big kick out of telling the swimmers to not let old Father Time beat them . It just motivates us all. The 400s in particular were brutal with a few of the guys negative splitting and going 4:00s with me coming in about 5 back. I was in the gutter lane which has steps at one end which make it almost impossible to tumble and push off without getting your feet all caught up in the recessed steps in the wall. I was still happy with the entire set and most definitely held my own.

    Fingers crossed I can get to the pool tomorrow and we will be doing our 200 race pace set. I have to travel to Denver on Thursday for a meeting. Luckily the trip is just a day trip but I am very unlikely to swim and due to a really early flight I am unlikely to lift.

    What a strange week!
    Categories
    Swim Workouts
  7. Tuesday, Feb. 24

    by , February 24th, 2015 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    -- 2 swim, 3 kick

    6 x 25 w/parachute, fins & paddles @ 1:00
    100 EZ

    Total: 3000


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

    A no imagination workout for me today, as I am still suffering from fatigue and brain rot. But I got er done. Will be back at the gym tomorrow.

    A swim swam article on USRPT, which agrees with me that USRPT is really not for sprinters: http://swimswam.com/the-pros-cons-an...raining-usrpt/
    Categories
    Swim Workouts
  8. Workout 02/24/15: noon

    by , February 24th, 2015 at 02:54 PM (Maple Syrup with a Side of Chlorine)
    Sunday was another busy snow removal day here in Vermont, so I skipped swimming. Went back to work yesterday and the boys had their final bball game of the year after school so I also skipped the pool. I did not stay completely dry, as our wash has been acting up and reading a F-21 error, so last night I went about cleaning the water pump filter and drain hose (nasty), which has fixed the issue. Here's to youtube for saving me from paying for a repairman!

    Today is a busy day off, as I went to the Drug Task Force meeting this morning before heading to school for Chapel. This afternoon is the end-of-year basketball banquet plus parents/staff vs. kids fundraiser game, so I will have at least two workouts today (and I might even make it to Masters tonight for team practice!).

    200 free/200 back/200 im drill
    2 x (50 kick, 100 AP, 150 pull)
    4 x (25 IMO sprint into 25 easy) on :60
    150 loosen and out
    (Solo/Rec/1550 yds/30 min)
    --------------------------------

    I am still ahead for the GTD goal this year but need to carve out more time to in order to swim longer. I'm still debating the Harvard meet in a couple of weeks; I will again be able to only make the distance day so I am thinking about either the 1000 or 1650. Need to decide by Friday.

    Updated February 24th, 2015 at 03:00 PM by rxleakem

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 02/25/2015

    by , February 24th, 2015 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    6 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 50 moderate to easy 1:00
    1 X 50 @ 100%
    Three rounds--choice

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  10. So much for an easy day

    by , February 24th, 2015 at 08:31 AM (Mixing it up this year)
    Was asleep for the warmup. The guard laughed when I asked if I could use his rescue tube as my pillow.

    I desided to work on Backstoke and it turned into a good effort.

    500 free
    500 free kick
    5x100@2:00 back w/paddles & bouy held 1:45's
    5x100@2:00 free w/snorkel focus on pull and 6 beat kick
    5x100@2:00 back kick w/zoomers this made my thighs burn in a good way

    Total 2500 yards
    Categories
    Swim Workouts
  11. Back, Monday, Feb 23

    by , February 23rd, 2015 at 04:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    4 x
    4 x 25 @ :30, SDK to 20 Y
    50 EZ

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

    10 x (25 AFAP + 75 EZ) @ 3:00

    100 EZ

    Total: 2750


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

    I had an unbelievable time in Paris, indulging to the fullest in art, architecture, culture, and fine wine. I didn't want to come back. I trained less than Jazz while I was there -- only once. I couldn't tear myself away from Paris and my diplomat friend had taken some days off to escort me around. Despite not hitting the pool, my legs took a real beating with 7 days of constant walking. One day, I was out and about from 10:00 am until 9:30 pm when I went to the Louvre at night. And honestly, it was rather nice to escape completely from the "tyranny" of the pool and real life for a bit.

    The only negative was the trip home. With my usual bad luck with traveling, my flight was cancelled. I was stuck at Charles de Gaulle for 7 hours, had to run (literally) to my connection in Atlanta and my bag didn't make it home. As a result, I was up for 28 hours straight. (I don't sleep on planes at all.) So I'm feeling super exhausted and it may take a few days to recoup. I also had a bit of trouble on arrival. I had collected my bag and then armed security guards essentially corralled all arrivals for an hour. An unattended bag had been left near the exit of a US flight. They bombed the bag. Such is the mood in Paris ...

    Still, I dragged myself to the pool today. Honestly, I didn't feel that bad in the water, just tired. I couldn't muster up the energy to do anything but 25s. But my times were the same as usual, save for the 10th one.

    Updated February 23rd, 2015 at 05:40 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/24/2015

    by , February 23rd, 2015 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 300 5:15 4:30
    4 X 25 :45 :30
    1 X 200 3:30 3:00
    4 X 25 :45 :30
    1 X 100 1:45 1:30
    4 X 25 :45 #4 on 1:30 :30
    Two rounds. Round 1 IM/25's: one of each--up tempo
    Round 2 is Free/ 25's are up tempo--85/90%

    18 X 50 1:15--choice
    #1-14: 25 fast + great turn and streamline/easy return
    #15-18: swim down

    4600Y
    Categories
    Swim Workouts
  13. Great meet this weekend

    by , February 23rd, 2015 at 08:32 AM (Mixing it up this year)
    It is always fun to go to the South Carolina State Championships in North Myrtle Beach. Diane always does a great job putting this meet together. They provide hospitality for the Swimmers all day Saturday and Sunday, and a fun social at Wild Wing Cafe.

    Event though I only had 3 good swims the 1650 Free, 50 Fly and 200 Fly, it was great having 5 other Georgia swimmers join me this time.

    500 free
    500 free kick w/zoomers
    2x250@4:00 free w/paddles and bouy
    10x100@1:45 free w/paddles and bouy 1-4 in 1:25 5-10 in 1:23's
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  14. Week 125 - Saturday

    by , February 21st, 2015 at 06:22 PM (After a long rest)
    Yesterday after breakfast Tom asked me if I would be ok with him entering my daughter in the Champs meet this weekend. She fractured her elbow and has only been back in the water two weeks and the original plan was for her to train through the rest of scy season and focus on LCM in the spring. Tom said she seemed to be having fun again and had been swimming great. I was hesitant but said I would talk to my wife. Long story short she is swimming this weekend. If I had a little more heads up I would have swum also but it probably will do her good to swim without Dad.

    Now to yesterday's drama. My son was pushed over playing soccer at school and got knocked out when he fell, hitting his head on the ground. He had a pretty bad concussion and had to go to the doctor. This coupled with my daughter swimming the meet made last night a mess. I was late home from work and then had to handle my wife freaking out about our son and packing and prepping for this morning. My wife slept up stairs to check on my son and my daughter slept downstairs with me so she could get up and come to the pool when I left this morning. Logistically it was a challenge making everything work but somehow we made it work.

    My practice was hard but somehow fun with my daughter calling out my times on the main set. She was cute and made me smile despite being in pain.

    Warm up
    500 free with snorkel
    400 free with snorkel
    300 free with snorkel
    200 IM
    100 back
    50 free

    Main sets
    16x100 on 1:50 at 500 race pace

    Warm down
    400 easy

    I deliberately went a little easier than usual on the first 100 going 57 high and initially felt pretty crappy holding 57s. After number 4 I hit my groove and felt pretty smooth holding 56s. I held these until the last 100 where I went a 55. Two of my training partners had put fins on tried beating me on the last one, which I was not going to let happen(not that I am competitive or anything). This is the first time I have made all 16 at my race pace or quicker at 1:50. The next time I do this in two weeks we will be down to 1:45s. Next week I am swimming at the DAM spring masters meet and doing the 4IM, 2IM, and 1IM. Obviously this is not my normal event lineup but something I think that will be fun.

    Updated February 21st, 2015 at 09:46 PM by StewartACarroll

    Categories
    Swim Workouts
  15. Workout 02/21/15: morning

    by , February 21st, 2015 at 02:56 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull (plus 100 more)

    Main Set = Broken Mile (focus = DPS, streamlining)
    3 x 100 (on 1:25)
    4 x 150 (on 2:05)
    3 x 200 (on 2:50)
    3 x 50 (on :45) (went 34,33,31)

    then an easy 50, wait until next top, 50 fast (went 28)
    (I did 400 kick while everyone else finished up)
    We then worked on backstroke technique and flip turns (about 300 yards)
    (Masters/Rec/3050 yds/90 min)
    ------------------------------------

    The broken mile is a great set and the fast 50 at the end capped off a good aerobic workout. Over the next couple of weeks our team will be having refreshers for all the strokes, as well as starts and turns.
    Categories
    Swim Workouts
  16. Week 125 - Friday

    by , February 20th, 2015 at 08:41 PM (After a long rest)
    I had a great night of sleep but was still tired when I woke this morning. I sort of expected to be tired after the week I had. I felt pretty decent in the water today but towards the end in the faster set was pretty tired and felt like I did not recover between fast swims like normal. My times were still pretty good.

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

    main sets
    8x100 kick best average on 2mins
    12x50 on 1min done as fast under and out of the flags with tight turns.
    3x(100 free fast on 2mins, 50 fast on 1min, 100 easy on 3mins)
    3x200 just paddles on 2:40 descend 1-3 and swum as R1 breath every 3, R2 breath every 5, R3 descend

    warm down
    200 back
    100 easy

    On the best average kick I held 1:21 average. This is slower than I had hoped but was me consistent on this set. On the 50s strong inside the flags I felt ok and was holding 29s. The fast set of 100s and 50s I felt crappy on round one but got going and overall had a good set. R1 :54, :26 R2 :53, :25 R3 :53, :25. On the last set of 200s I felt good and pretty comfortably descended and had good times going 2:05, 2:03, 2:01(1:02, :59).

    After swimming about 6 of us went to breakfast. This is becoming a routine and it's really good fun. Today's discussion included discussion on nationals and our relays so next week Tom is going to work on the relay teams. It's looking like we will have a lot of relays which will be awesome.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 02/23/2015

    by , February 20th, 2015 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 150 2:30 2:15
    1 X 200 3:15 3:00
    5 X 50 kick 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    4 x 200 IM 3:30
    4 X 100 2:00
    100's: #1-fly 2-back 3breast 4-free

    1 X 400 5:40
    3 X 100 1:30
    3 X 100 1:20
    3 X 100 1:15
    2 X 100--swim down-- 2:00
    Pull freestyle

    4500Y
    Categories
    Swim Workouts
  18. Week 125 - Thursday

    by , February 19th, 2015 at 10:12 PM (After a long rest)
    I had a great trip to Sacramento on Tuesday and Wednesday. I got back to DFW from California at 10:50pm last night but as is usual with DFW I left from terminal E and arrived back in terminal A meaning I had a 25 minute delay in getting to my car. Then as I drove out of the terminal construction caused another 15 minute traffic jam(at 11:15pm at night). DFW is about a 45 minute drive from my house so I finally got to bed around 12:30am. I had committed to one of my training partners that I would be at the gym this morning so my 4:45 alarm came way too quickly.

    This is morning I did a simpler and shortened workout than normal.

    15minutes on vasa trainer done as 1:30 mins on and :30 off
    15minutes of abs done as 3x(flutter kick, oblique crunches, leg lift, planks, flutter kick) with :45 on and :15 off with 1min between rounds.
    10minutes of stretching

    15 minutes of easy swimming

    i just registered for Spring Nationals. 100,200,500 free and 50,100,200 back.
    Categories
    Swim Workouts
  19. Workout 02/19/15: noon

    by , February 19th, 2015 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    Started the day with some more shoveling (and the trend of snow/bitter arctic blast cold/repeat since January is still holding out) then off to the Bible college for Chapel. I then was able to jump in for a quick swim before lunch:

    200 free/200 back/200 IM drill
    2 x (50 kick/100 AP/150 pull with buoy)
    6 x 25 on :30 fast (fr and bk)
    300 yds wearing Rachel's Garmin gps watch
    100 loosen and out
    (Solo/Rec/1750 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 02/20/2015

    by , February 19th, 2015 at 12:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    4 X 50 1:00
    Two rounds

    1 X 500 kick

    12 X 100 --choice-- 2:15
    #3-6-9-12 @ 85/90%--fast

    3 X 50 moderate 1:15
    1 X 100 @ 100% 3:15
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts