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Swim Workouts

  1. Thursday, Jan 22

    by , January 22nd, 2015 at 05:18 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 50 chest press fly
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    50 x 25 @ :30
    odds = fly w/fins @ 100 pace
    evens = EZ
    250 EZ

    4 rounds:
    4 x 25 @ 100 pace @ :30
    1 x 50 EZ @ 2:00

    200 EZ

    Total: 3300


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

    I am really really sore today from yesterday's drylands. I may have overdone the new exercises ... Or it could be that my drylands have been so stagnate that they were due for an infusion of new exercises with the resulting soreness.

    I wasn't sure I'd be able to do any race pace work today. But the 100 pace 25s seemed to work. I was just cooked after four rounds of the second set though and stopped.

    This was kind of interesting: http://www.businessinsider.com/how-m...ing-out-2015-1

    Updated January 22nd, 2015 at 05:52 PM by The Fortress

    Categories
    Swim Workouts
  2. Workout 01/22/15: noon

    by , January 22nd, 2015 at 03:05 PM (Maple Syrup with a Side of Chlorine)
    The Northeastern Baptist College has started back for the semester and I was able to attend the Chapel service today, even the opportunity to play drums during p/w time. The college has access to speakers both locally and nationally, so there is a great mix of messages to keep the bi-weekly services fresh. Today the speaker was Bob Payne from Blackaby Ministries out of Georgia; our church plant went through their Experiencing God curriculum during Bible study when we first started. It was great to hear him preach about trusting God despite our current situation. After Chapel I hit the pool ..

    200 free/200 back/200 im drill
    4 x (50 kick into 100 pull)
    5 x 50 free on :50
    5 x 50 free on :45
    5 x 50 back on :50 (goal on all is to keep same time)
    100 easy kick, 100 easy swim then out
    (Solo/Rec/2150 yds/45 min)
    --------------------------------

    Wanted to hit some repeat intervals and was successful at maneuvering light traffic in the lane. Still feeling a bit foggy but overall better, although I had to dig deep to find the motivation to go swimming. Tonight is my first class meeting, but also a basketball game for the boys, so I am planning to go to the game and get to class late (if possible). This semester I am auditing New Testament II, the Pauline epistles.

    Here is the clip I put together from the trial run with using the GoPro at practice last week. I'm still looking for suggestions for placement, although I received today an adapter to mount the camera on a pole.

    BORKED
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 01/23/2015

    by , January 22nd, 2015 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds, pull.
    Round 1 intervals left, 2 right.

    4 X 200 IM 4:00
    Descend 1-4

    WARM DOWN: 4 x 50 easy

    4400M
    Categories
    Swim Workouts
  4. Another day of fly drill

    by , January 22nd, 2015 at 10:23 AM (Mixing it up this year)
    Just in the mood to do fly drill today.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/snrokle & paddles
    200 fly kick on back w/zoomers
    200 1 arm fly alt rt/lt by 50
    200 fly for time 3:27

    5x100@1:30 free w/ paddles & bouy
    400 free kick w/zoomers
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  5. Wed., Jan 21

    by , January 21st, 2015 at 09:23 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    single leg deadlift w/20 lb DBs, 3 x 10 each leg
    zercher squats, 55-85 x 5 x 8
    landmine rainbows, 55 x 4 x 15
    rear delt fly, 45 x 3 x 20
    barbell roll outs, 3 x 15
    straight arm dips, 75 x 3 x 25
    skull crushers w/BB, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    saxon side bends, 3 x 15
    streamline crunches, 2 x 50

    stretching/yoga, 15-20 min


    Swim/SCY/Solo @ Pitt

    Just cruised around for maybe 1800 before coaching.


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


    Whew, I'm much more tired from drylands than usual. My upper back and shoulders are sore/fatigued. I did a couple different exercises today -- the zercher squats and landmine rainbows. I kinda like the zercher squats bc they seem to recruit the upper back and spine more, so more core work.

    I entered the Auburn meet. It will be my first meet in 10 months, so hopefully will shake off some racing rust. Having been spoiled in PV, I"m still not used to traveling for every USMS meet. But channeling Patrick and Stewart and Mark, I'm going to view it as business travel.

    Updated January 21st, 2015 at 09:32 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Workout 01/21/15: evening

    by , January 21st, 2015 at 08:56 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed the weekend with my son and his peers at the Excel conference, despite the very late nights ... I did learn that pizza tastes pretty good at 1:30am! Quick swim tonight before supper

    200 free/200 back/200 im drill

    kick - AP - pull
    050 150 100
    100 300 200
    050 150 100

    200 cont as 25 easy, 25 fast IMO

    100 loosen and out
    (Solo/Rec/2100 yds/35 min)

    Still have a bit of the sinus issue lingering, particularly with a headache today. I did get to sleep in, but am still not fully rested from the weekend.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 01/22/2015

    by , January 21st, 2015 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    3 X 100 1:40
    5 X 100 kick 2:15
    3 X 100 1:30
    1 X 250 --

    3 X 100 IM 1:45
    2 X 75 stroke 1:30
    Three rounds.
    75's: round 1: fly 2: back 3: breast

    16 X 100 free--pull or swim--
    odd: cruise on 1:45
    even: strong--85/90% on 2:00
    #15/16: swim down on 2:00

    4550Y
    Categories
    Swim Workouts
  8. Week 121 - Wednesday

    by , January 21st, 2015 at 11:54 AM (After a long rest)
    Yesterday was a horrendous work day with an entire day of back to back to back meetings. I had a headache again and was almost a zombie last night. The trouble I have with my meetings is that they are with different people and companies and on different things and I feel like I am juggling too many balls. My to do list is crazy right now and I need to get some time on my calendar to do followup activities. Arrrrgggghhhh!

    i was really tired this morning. Again my legs in particular but surprisingly my arms were also really heavy and sore. I guess I am using my arms with a lot of the leg machines and I know the link in my upper back is probably related to my arms and really giving weights my all. Needless to say I was not looking forward to the effort required to swim race pace today but I tried putting all negative thoughts out of my mind when I hit the water for the warmup.

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

    main sets
    3x(100 fly on 1:50, 100 kick on 1:50)
    16x50 on 1min swim at 200 race pace finishing with a turn
    200 easy
    12x25 under water no breath on :40
    12x50 on 1min swim as 12.5 underwater dolphin kicking, 12.5 overkick, 12.5 underwater dolphin kicking off wall,12.5 overkick

    Warm down
    200 easy

    i used the fly and kick set I treated as a get my heart rate up transition set and held 1:07s on the fly and 1:25s on the kick. On the race pace 50s I held :27s throughout. I really had to work right out of the gate to get to :27 and even harder to hold it finishing with a turn. Today hurt.

    On on the rest of workout I did exactly what I was instructed to do but swam pretty easy.

    Tomorrow ow I am likely on my own in the morning due to other guys work schedules. I will work Abs hard and likely continue beating on my legs.
    Categories
    Swim Workouts
  9. Tried to keep up with Ann

    by , January 21st, 2015 at 08:28 AM (Mixing it up this year)
    That was hard today but the lane mix was such that I moved in with Ann and tried to keep up as best I can.

    5x100@1:30 Free
    300 free pull w/paddles & bouy
    200 free kick w/zoomers
    100 free
    4x75@1:20 free
    6x50@:50 free
    :30 sec break
    6x50@:50 free
    4x75@1:15 free
    4x100@2:30 free sprint I could only manage 1:22's
    400 free pull w/paddles & bouy
    100 free kick w/zoomers

    Total 3200 yards
    Categories
    Swim Workouts
  10. Week 121 - Tuesday

    by , January 20th, 2015 at 10:25 PM (After a long rest)
    Work is really busy right now and I came home with a headache last night and was also really tired. I slept really well but I was still tired when I woke and it was hard getting going this morning.

    We still don't really know what's the full diagnosis with my daughter and she has to wait two weeks before they Give her a hard cast and decide on what to do next. It's a fracture but the extent of the fracture is the part they are debating. So right now she has a soft temporary cast.

    One of of my team mates who is an awesome swimmer and medaled at worlds with very little training texted me last night concerned about my daughter, which was very nice. During the text exchange it became clear that he is really motivated about spring nationals and he said he was going to lift with our group on Tuesday and Thursday's. This morning he beat me to the pool and was there before 5am. We had a great weight workout and I am excited to have another team mate getting excited about nationals.

    Weights
    10 mins vasa swim trainer
    3x(leg press, leg extension, lunges, squats, leg curls) 10,10,10 reps by round with increasing weight, 80%, max, fail
    15 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    Swim
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 1:45
    200 easy

    My legs really hurt today.
    Categories
    Swim Workouts
  11. Mon-Tues, Jan. 19-20

    by , January 20th, 2015 at 05:45 PM (The FAF AFAP Digest)
    Monday:

    Spent almost an hour doing my rehab exercises and stretching/yoga. I did so much stretching that I was a bit sore today!


    Tuesday: Swim/SCY/Solo

    Warm up:


    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    100 EZ
    3 x 100 done as: 25 chest press fly + 25 single arm fly + 25 fly + 25 EZ
    50 EZ

    Main Sets:

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

    10 x 30
    -- did 10 starts off the blocks, working on kick count and breakouts. did SDK at both 100 pace and AFAP. did a 50 EZ after each couple starts
    100 EZ

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

    4 x 50 AFAP backstroke kick w/fins @ 1:30
    -- went 23s
    -- ouch that hurt, quads were burning
    200 EZ

    5 x 50 slow DPS free w/paddles @ 1:00
    50 EZ

    Total: 3350


    Stretching & rehab ex, 30 min


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


    I was googling to see what the specs were on the University of West Virginia pool where the Y meet is this weekend. I had been hopeful that it might be a decent pool. But it is only 4 feet deep in the start end. I can't do a decent back or fly start in the depth. Last time I tried, even though I modified my start, I crashed on the bottom. So that meet is out for me. I'm just not a fan of the Y league. I would really like to find a meet to swim in before the Albatross meet or it will have been almost a year since I have competed. I will have to travel to throw off the racing rust. I am considering the Auburn meet. https://www.clubassistant.com/club/m...1582&smid=6079. It works well bc it's the weekend before I leave for Paris. I would probably swim 100 IM, 100 breast and 50 fly on Saturday and 50 back and 50 breast on Sunday.

    World's most expensive recovery system. I saw Natalie Coughlin was using it. http://www.normatecrecovery.com/product.shtml

    Updated January 20th, 2015 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  12. Sarasota Y Sharks Masters 5:30 AM Workout 01/21/2015

    by , January 20th, 2015 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    4 X 50 kick 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X (3 X 50 1:15 --choice
    Swim #1:build 2:fast 3:easy

    5 X 200 3:20
    6 X 150 2:30
    Pull
    150's: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  13. One from the archives

    by , January 20th, 2015 at 08:25 AM (Mixing it up this year)
    This is an old one. This hardest part was not the fly it was making the breast interval. The free was more of a warm down.

    500 free
    500 free kick w/zoomers

    80x20@:30 #1-20 Fly, #21-40 Back, #41-60 Breast, #61-80 Free

    Total 3000 yards
    Categories
    Swim Workouts
  14. Week 121 - Monday

    by , January 19th, 2015 at 09:58 PM (After a long rest)
    Another crazy weekend of ups and downs. I had a lot of fun at the USAS meet on Saturday which was a big up, followed yesterday with my daughter fracturing her elbow which was obviously a big down. She is likely out 6-8 weeks but it could be longer. We will know more in a couple of weeks when she has to go back to the orthopedic surgeon. She is in a lot of pain but there is some debate as to the extent of the injury and it could be deep bruising over a growth plate and not a fracture. Either way it's just another bump she has to deal with which sucks. The good thing is she is still young, 11, and will heal quickly.

    This morning I was tired from the weekend and there were not many of my training group at practice which actually made it quite hard to push hard throughout the workout. Despite this I did my best and it was an ok workout all things considered.

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

    Main sets
    4x(300 pull with paddles on 3:45, 100 kick on 1:45)
    16x25 on :30, open, close, easy, fast by 25
    5x150 swum as 100 strong, 50 at 200 race pace on 2:30

    Warm down
    200 easy

    i held 3:05-3:07s on the 300s and 1:25 on the kick. On the open(first 12.5 fast second 12.5 easy), close(first 12.5 easy, second 12.5 fast) I was holding 15s. On the fast 25 I was holding 12-13s. I did all of these with a turn. On the 150s I was trying to go out in 1min for the first 100 and come back in :27 and from what I could see was able to do this. Sort of weird today how I actually felt better as the set went on today. Overall I was sore and a little achy today but not much different from how I thought I would feel after the meet.

    My my next planned meets are the USAS Champs meet and the DAM masters meet in Dallas on 28th Feb. At the masters meet I am considering doing a couple of off events including the 400IM and the 200IM. I may also possibly swim the 1000 free which I am likely not going to swim at Spring Nationals to see if I can get a Top Ten time.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 01/20/2015

    by , January 19th, 2015 at 01:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 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

    1 X 400 6:00 5:40
    1 X 300 4:30 4:15
    1 X 200 3:00 2:50
    1 X 100 1:30 --
    Two rounds swim or pull.
    Round 1 intervals left, 2 right.

    16 X 50 1:00
    odd: easy even: fast
    #13-16 are swim down, all choice.

    4600Y
    Categories
    Swim Workouts
  16. Sat-Sun, Jan 17-18

    by , January 18th, 2015 at 05:01 PM (The FAF AFAP Digest)
    Saturday: Drylands

    rehab ex
    seated row negatives, 80 x 3 x 8
    extreme angle squats on stacked steps, 50 x 4 x 8
    kneeling ab crunches, 140 x 4 x 12
    explosive leg press 105-110 x 3 x 15
    rear delt fly, 45 x 3 x 15
    hip abducor, 120 x 4 x 5
    overhead crunches w/24 lb plate, 3 x 15


    Stretching/yoga, 15-20 minutes


    Sunday:

    Swim/SCY @ Sewy w/Jim, Bill & John

    600 various
    4 x 25 power kick
    8 x 50 w/fins @ :50 (mixed it up)
    8 x 25 SDK to 15 m + cruise
    50 EZ

    Then the group was doing some fairly short rest stuff that I didn't want to do. I did some 25 and 50 flys w/fins @ 100 pace and a few AFAP 25 breasts with easy swimming in-between.

    Finished with
    12 x 25, 3 x IM order @ 100 pace @ :45
    100 EZ

    Total: calling it around 2500


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


    I was planning on going to yoga today, but am feeling too tired. I aim to get in some foam rolling and stretching this afternoon. I may skip weights on Wed this week. It's been a long time since I had a week off weights. Then I reboot and get in 3 solid weeks of training before leaving for Paris.

    I see that Jim quoted Water Rat and me in his latest article for Swimmer. Somehow, he reduced my rotator cuff tear to an impingement. But at least I am more "well adjusted" than Mark. :-)

    Updated January 18th, 2015 at 05:20 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. 2015 Greater a Southwest Invitational USAS meet

    by , January 17th, 2015 at 03:22 PM (After a long rest)
    This was my taper meet last January where as this year I am just swimming it and other than an easy weights session on Thursday have not backed off at all for this meet this year.

    When signing up for the meet this year I tried aligning my swimming schedule with my daughters and assumed her 200 back would be on the same day as my 200 back. As it turned out her only qualifier is the 200 back and she is scheduled to swim tomorrow where as my 200free and 200back were today. It's sort of weird that the 11-12 events are on different days to the 13-14 and 15&Over. I guess it is what it is.

    I had little to no expectations for the meet and even had some second thoughts about swimming yesterday when my daughter was still feeling sick. She has been sick on and off for the past 6 weeks which sucks. I decided to swim and put all the negative thoughts to one side and told myself I would go for it today.

    This is particular meet is a really fast meet with many teams from around the country in attendance including, Phoenix, King Aquatics, Kansas, etc. I was entered on my taper time from early December and with circle seeding was in the final heat. I felt pretty good on the race and other than a slow 3rd 50 had a great race coming in at 1:48.94, with splits of 25.48, 27.69, 28.25, 27.52. I placed 13th and made the B final tonight. This is my best time in season by about 2 seconds and I felt good. I had about 45 minutes between the free and my back and tried to get a loosen up but the lanes in the warm down pool were crazy busy. I ended spending most of the 45 minutes just swimming gently.

    I was feeling tired before the 200 back and noticed that the sun was really strong in the lane I was in. On the heat before mine I noticed the kid swam in the middle of the lane and had the sun in his eyes the whole way but noticed that there was a strip next to lane where the sun was not as strong and decided to hug the lane line to avoid the sun. My method sort of worked but as I got tired On the last 100 I had a few moments where I drifted and was dazzled by the sun. No big deal. I ended up going 2:02.00 with splits of 28.77, 30.58, 31.41, 31.24 which is a masters best for me. I was really tired after this one but again qualified for finals in 11th place.

    I am off home to get some food and a short sleep before eating again and heading back to the pool for finals.

    ------------

    i took a great nap between heats and finals but woke feeling like I had been run over by a pickup truck(several times). I guess I did not warm down enough after heats.

    I had a good warmup in the finals session and loosened up pretty well. On the 200 free final I was out quicker than this morning by almost a second and felt it really badly on the third 50 and by the 4th was hurting really bad. I ended up going 1:50.39 which I was upset with. I need to work on picking up my race time so I can be quicker on the first 100 and need to be able to hold it. I plan on working on picking up my race pace time by .5 second per 50 in practice. Obviously this is easier said than done.

    Between the free and back I did a much longer warm down and actually felt a little better by the time to swim the back. Despite being about a second slower than this morning I got into a race with kid next to me and won the B final in 2:03.05. I was again disappointed with the time but it was fun to get into a race and come out in the right side of the finish. One of my team mates was in the the lane to my left and he congratulated with well done Stewart and I reached over to the kid on the right to congratulate him and he shook my hand and said "great swim sir". 😄 The B finalist winner gets an armadillo cuddly toy which I gave to the young kid and he was grinning from ear to ear. He dropped 5 seconds from his entry time to his final time and he deserved it.

    Despite not swimming as fast as I had hoped tonight I had a lot of fun and it's nights like tonight that reinforce what I love about swimming; even the bad swims are awesome fun. I love this sport!

    Updated January 18th, 2015 at 09:39 AM by StewartACarroll

    Categories
    Swim Workouts
  18. Friday, Jan 16

    by , January 17th, 2015 at 12:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 torque drill w/paddles
    50 EZ

    Main sets:

    4 x (10 x 25 @ 100 pace @ :45 + 150 EZ)
    R1 = SDK to 15 m @ 100 pace then cruise
    R2 = fly w/fins
    R3 = fly w/fins
    R4 = breast
    extra 100 EZ

    2 x (25 AFAP belly shooter from the blocks + 25 EZ)
    -- these didn't go so well, I was too tired from the prior set
    50 EZ

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

    Total: 3050


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

    I was somewhat tired from yesterday's effort, so decided to do 100 pace work. Will hit the gym today.
    Categories
    Swim Workouts
  19. Workout 01/16/15: noon

    by , January 16th, 2015 at 02:44 PM (Maple Syrup with a Side of Chlorine)
    Quick lunchtime dip ...

    200 free/200 back/200 im drill
    400 free with AP
    400 shark swim
    4 x 50 on traffic (25 easy, 25 IMO fast)
    100 loosen and out
    (Solo/Rec/1700 yds/35 min)
    --------------------------------

    Feeling a bit better and took advantage of sleeping in again this morning. Felt a little sluggish in the water, but that could have been helped by the warm water.

    I am off with the boys to a youth retreat this weekend with others from their school. My first time going and I am looking forward to seeing how God will work through the kids (and adults) through the speakers and time of getting to know each other better.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2015

    by , January 16th, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 150 2:30
    1 X 200 KICK 5:00
    4 X 150--50 free/50 stroke/50 free 2:45

    8 X 50 kick 1:10

    2 X 100 strong 1:45
    1 X 200 fast 4:00
    Three rounds, pull or swim
    Negative split 200's

    1 X 200 IM 3:30
    4 X 50 1:05 #4 on 1:30
    Three rounds.
    50's: choice/no free

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts