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Swim Workouts

  1. Jan. 18-19

    by , January 19th, 2012 at 05:31 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC and ankle exercises
    explosive leg press, 270 x 3 x 10
    power squat, 250 x 4 x 8
    back extensions w/plate, 25 x 3 x 15
    HS single leg extension, 30 x 2 x 8 each leg
    rear delt fly, 85 1 x 12, 70 x 1 x 12
    triceps press, 25 x 1 x 20
    captains chair, 2 x 20
    knee tuck jumps, 2 x 10

    -- Was going to do good mornings. But the only place I could do it without hoisting all the weight myself was taken. Someone didn't re-rack about 300 pounds of weights. Thanks a lot.
    -- Had to dash out early to pick the fam up at the airport.


    Wednesday Solo Swim:

    Warm up:

    600 various

    3 x 100 w/paddles @ 1:50
    25 scull, 25 caterpillar drill, 50 free

    8 x 25 shooters w/fins

    Speed Work:

    6 x 25 burst @ 1:00
    50 EZ

    VK, 2 x through dolphin kick:
    1 = :15 fast, no fins, holding kick board overhead, :45 rest
    2 = :15 fast in streamline, no fins, :45 rest
    3 = :15 fast, fins, holding kick board overhead, stay at chest level, :45 rest
    4 = :15 fast in streamline, fins, stay at chest level, :45 rest
    50 EZ
    -- #2 was the hardest by far. #3 the easiest
    100 EZ

    7 x (50 AFAP w/fins + 150 EZ) @ 5-6:00
    1-3 fly, low to mid 23
    4-5 breast, mid 28
    6-7 dolphin kick w/board, 24 low
    100 EZ

    Total: 3000 + VK


    Bikram, 90 minutes:

    Made it to the 8:00 pm class. Had one of my favorite instructors, Reggie. He is a "door opener" and there is nothing like getting a waft of cool air during the second half of class. My balance on my left leg was awesome; right leg with dodgy ankle, not so much.


    +++++++++++++++++++++++++++++

    I was happy with the times on the fast 50s, though I didn't feel super snappy. I noticed I was slightly breaking streamline on the second 25 of my flys by lifting my head prior to the breakout.

    I tweaked my ankle on one of the turns. And it had been improving. My right elbow is not improving at all. I thought it would improve with rest, ice and ibuprofen. Doesn't seem to be the case. How long does it take before you start losing upper body strength? Going to the gym is a somewhat frustrating activity these days.

    Updated January 20th, 2012 at 10:25 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -01/20/12

    by , January 19th, 2012 at 03:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    5 X 100 1:40
    1 X 200 3:00
    5 X 100 1:30

    12 X 50 1:05
    #3-6-9-12 are fast

    1 X 50 easy 1:00
    1 x 100 @ 100% 2:00
    1 X 50 easy 3:00
    1 X 50 @ 100% -
    1 X 50 easy -

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 swim

    8 X 150 free 2:15
    Swim: 100 moderate pace/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  3. 01.19.12 Thursday workout

    by , January 19th, 2012 at 09:10 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~85. Wore a drag suit for about half the workout. I did this workout about a week ago solo.

    500 Warm up

    6 x 50 - :45
    2:00 Break
    800 Free (9:30) - open turns every 200
    100 Easy
    Couldn't have split this one any more even. Went 2:22.5 on every 200. I was faster on Tuesday for the 8 x 100 on 1:10 but I was wearing my Speedo Aquablade. My Nike jammer is about 1 size too large and catches a good bit of water. Its not as bad as a drag suit but it is slower.

    4 Times through
    * 300 Kick - 5:00 (First 2 times I did 250 kick)
    * 6 x 50 - 1:00 Odds stroke, Evens Pull, #5 Hard
    50 Easy

    6 x 50 - :50 Stroke/free
    2:00 Break
    200 Stroke timed (Breast - 2:47)
    It's been a while since I timed any breaststroke. Most of the kick from the previous set was br kick so I was pretty worn out. First 100 felt great. Second 100 not so great. Last 25 was dreadful. I mostly run into severe O2 debt from the pull-outs. Probably why I do better w/ long course. Still, I'm only 7 seconds off my meet time at the end of practice with a slow suit and no dive. I should be able to shave a few seconds off last year's time in Auburn.

    200 Cool down.

    (4850 Total)

    Updated January 19th, 2012 at 09:54 AM by pmccoy

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -01/19/12

    by , January 18th, 2012 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    6 X 50 kick -fast- 1:10
    1 X 100 swim

    5 X 100 IM 1:45
    4 X 75 -1 of each- 1:15
    4 X 50 -1 of each- 1:00

    3 X 200 free 4:00
    1 X 100 easy 3:00
    Two rounds. 200's are fast and broken :10 @ the 100.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  5. January 18, 2012

    Warm-up (1200)
    2 x [ 200 swim, 200 kick, 200 drill (50 left arm, 50 right arm, 50 scull + flutter kick, 50 swim DPS) ]

    Kick Set #1 (400 set/ 1600 total)
    4 x 50 @ 1:00 dolphin kick w/fins on back
    4 x 50 @ 1:00*dolphin kick w/fins

    Main Set (2000 set/ 3600 total)
    4 x [ 5 x 100 ] @ 1:40, 1:35, 1:30, 1:25, 1:20
    Descending interval within each set, focus on maintaing stroke count and time (all 1:16 - 1:18)

    Kick Set #2 (500 set/ 4100 total)
    5 x 100 @ 1:50 flutter kick w/fins

    Wrap-up (400 set / 4500*total)
    12 x 25 @ :30 no breather
    100 easy

    * 4500 Total *


    ********************************

    Woot, no cramps!

    Updated January 20th, 2012 at 03:00 PM by eric.carlson

    Categories
    Swim Workouts
  6. 01.18.12 - Wednesday workout

    by , January 18th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Kent next to Roger, Dave and Dave. Pool temp back up to 86. Wore a Nike jammer w/ a drag suit (most of the workout).

    SCY

    500 Warm up

    3 Times through
    * 4 x 75 - 1:00 (:52-:55)
    * 200 Pull - 2:30 (2:25, 2:20, 2:15)
    * 6 x 25 - :30 Fly/Bk/Br easy/hard
    100 Easy

    1000 Pull - 15:00 Up/down kick. Open turns on every 100. If ahead of 1:30 pace, sub 25 Pull w/ 25 kick.
    100 Easy

    5 x 100 - 1:30 IM/Fr/IM/fr/IM (Make 1:20 on all)
    8 x 25 - :40 easy/hard IM order (Hard no breath)
    8 x 25 Kick - :40
    4 x 25 Fr - :40 easy/hard (Hard no breath)

    400 (100 fly/100 br/100 fly/ 100 br) moderate pace

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  7. Workout 1/18/12: Apathetic is a pathetic way to be

    by , January 18th, 2012 at 07:38 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK

    1 x Noah's Ark Pull with buoy

    4 x 50 kick (no board) IMO

    100 ez and out
    (1000yd , 20 min)
    -----------------

    Just wanted to get wet today, an easy loosen up before work. I swam into a small group of triathletes that were doing a workout - might consider getting here earlier some morning to swim with them.

    That is it. Off to work.

    Updated February 23rd, 2012 at 09:35 AM by rxleakem

    Categories
    Swim Workouts
  8. Tuesday, January 17, 2012 6:30pm Medgar Evers Pool

    by , January 18th, 2012 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    Still swimming in the Seattle area...doing some pool hopping this week, which is actually kind of fun. I feel like I could be able to match PWB's workout pool list in another week or so at this rate!! This pool is to the east of downtown Seattle, and directly south from Husky Stadium about 3 miles on the side streets, but easy to find. It's kind of an "underground bunker" type of building, and you wouldn't see it at first unless you were looking for it either.

    As I first walked out on deck for the lap swim, the age group swim team was just wrapping up, and their coach saw me and said "JAMES!!!, What are you doing here???" It was Lisa Dahl. Mega fast sprinter lady from the PNA. I told her "I was just in the area so I figured I'd drop by for a few laps." Then I explained to her about my son in the hospital over in Seattle, and how getting out to swim is my relaxation break from the madness that can happen at the hospital. I was tired though after last night, getting maybe a total of 2 hours of sleep with my son's seizures continuing. He ended up getting an MRI this afternoon, and we're still waiting to hear the results from that. Hopefully it will show good news, or at least could pinpoint a problem. Either way, it's news. We just want to get home soon, it's getting ridiculous now...12+ days straight with no major results. Grrrr...
    I was also swimming in the lap pool with another faster masters swimmer, Ian Mosher, who is new to the masters scene this last year. He's a fast 32ish year old flyer/backstroker/IMer, and we had fun doing a set together today.

    Warmup:
    400 Free
    200 Kick w/ board
    400 Free Pull
    400 IM Drill

    12 x 50 Kick w/ board @ 1:00 (:45-:47s)

    Set with Ian Mosher:

    5 x 100 Fly Fast @ 2:30 (Ian did 3 @ 5:00)
    Went 1:02 / 1:05 / 1:04 / 1:06 / 1:07
    These hurt like a mother too...

    500 Free Pull stretch out and outta there

    -------------
    3000 Yards

    Where will I swim tomorrow? I'm thinking Husky Masters....I've got a temporary free pass, so I might as well.

    Updated January 18th, 2012 at 12:43 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  9. Tuesday, Jan. 17

    by , January 17th, 2012 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    10 x 25 shooters w/fins

    8 x 50
    odds = free @ :50
    evens = breast @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    10 x 25 burst w/fins + cruise @ 1:00
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    4 kick (9 on shooter, 10 on others), 4 swim (breast 13, free 10)

    100 EZ

    Total: 3300

    Stretching/Yoga 30 minutes

    ++++++++++++++++++++++++++++

    Still feeling crappy in the water. Still tried to get some speed work in, but stuck with the ATP-CP energy system. Possibly, I still have a "hangover" from the long deep tissue massage on Saturday and Sunday's double. It seems to take me forever to recover from deep tissues. I had though about going to bikram tonight, but decided to just stretch on my own.

    I was also kinda tired from being up until almost 2:30 am last night. Had a couple cups of decaf after dinner with girlfriends last night. I hadn't really realized decaf had caffeine it in. http://www.sciencedaily.com/releases...1012185602.htm. (Or maybe I was given regular coffee.) Typically, I never have caffeine after noon, so that was too much of a jolt at 9:00 pm. Never having decaf again. Live and learn!

    Exercise to much of a good thing?
    http://well.blogs.nytimes.com/2011/0...-a-good-thing/

    Updated January 17th, 2012 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/18/12

    by , January 17th, 2012 at 02:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    two rounds. Round 1 intervals left, 2 right.

    20 X 25 fast :30
    Choice

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    8 X 50 kick 1:00
    1 X 100 swim

    CHOICE OF SETS- IM or FREE

    1 X 400 IM 7:00
    2 X 200 IM 3:30
    4 X 100 IM 1:45
    8 X 50 -2 of each- 1:00

    OR

    1 X 400 free 5:40
    2 X 200 free 2:50
    4 X 100 free 1:20
    8 X 50 free-descend in pairs- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  11. 01.17.12 - Tuesday workout; Challenge day

    by , January 17th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Wore my Speedo Aquablade jammer. Pool temp at ~84... comfortable. Challenge today was 8 x 100 on 1:10.

    SCY

    450 Warm up

    Challenge set
    6 x 50 - :45 (Wore drag suit for this)
    8 x 100 - 1:10 (1:07, 1:09, 1:10, 1:09, 1:09, 1:09, 1:08, 1:07)
    100 Easy
    So, I've made 8! No "banking" time on this one. Of course, its hard to bank time when you touch on 1:09 or 1:10. First 3 were incredibly easy but I was starting to lose time. Picked it up a notch on #4 and held that to the end. Had enough to push a little harder on #8. Should be able to do 9.

    4 x 100 - 1:25 (1st 100 fly)
    4 x 100 - 1:30 (1st 2 100s fly)
    4 x 100 - 1:35 (1st 3 100s fly)
    4 x 100 Fly - 1:40
    50 Easy
    What better way to celebrate your fastest 800 yard swim ever than with 1000 yards of fly! This is actually not quite as hard as it looks. 1st 2 sets of 400 were the worst since I was pretty tired and the interval for making the fly was lower. By the last set, I was recovered and making 1:25 to 1:30 on each of the 100 fly.

    4 x 75 Pull - 1:00
    4 x 75 Pull - 1:05 (1st 75 fly)
    4 x 75 Pull - 1:10 (1st 2 75s fly)
    4 x 75 Pull - 1:15 (1st 3 75s fly)
    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:!5 (1st 75 kick fly)
    4 x 75 Kick - 1:20 (1st 2 75s kick fly)
    4 x 75 Kick - 1:25 (1st 3 75s kick fly)

    200 Cool down

    (5900 Total)
    Categories
    Swim Workouts
  12. Workout 1/17/12: I won't become what I was before

    by , January 17th, 2012 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)



    400 RIM
    600 RIM kick
    400 IM pull w/ buoy
    8 x 25 on : (don't run into anyone) IMO
    150 ez and out
    (1750 yd, 35 min)
    ---------------

    I did not sleep very well last night and did some shoveling as drylands this am (we got about an inch of snow overnight), so after feeling beat yesterday I just did some easy IM's today.

    Off to work, might try to get in a swim tomorrow before work, then gearing up for a mini meet this weekend in NH. Today I feel like this dude
    Categories
    Swim Workouts
  13. Workout 01/16/12: the last night feeling like this

    by , January 16th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).

    w/u:
    100 Free/200 RIM D/K
    4 x 75 Indiana IM's (no FR) on 1:20
    4 x 50 FR Pull with Buoy on :45

    Main set:
    Two times through:
    4 x 150 Free on 2:00 (goal time 1:45)
    1 x 150 Back on 2:00
    1 x "Master minute"

    6 x 50 RIMO on :45
    1 x 200 IM Kick (no board) on 3:40
    50 EZ
    5 deep water bobs
    1 x 100 IM for time (went 1:10.54)
    50 EZ
    200 w/d various and out
    (3200 yds, 55 min)
    ------------------

    I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
    - 1st 5: 1:38, :39, :40, :42, 2:00
    - 2nd 5: 1:41, :42, :45, :43, 1:54
    The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!

    The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.

    The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!

    Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).

    I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.

    Updated January 16th, 2012 at 11:36 PM by rxleakem

    Categories
    Swim Workouts , Planning
  14. January 16, 2012

    Based on this week's High Intensity Training [ame="http://forums.usms.org/showthread.php?t=20026"]workout #5[/ame].

    Warm-up (1400)
    2 x [ 200 swim, 200 kick ]
    4 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter, 25 swim
    8 x 25 @ :45 underwater dolphin

    Main Set #1 (1000 set/ 2400 total)
    4 x
    • 25 fly drill
    • 25 back drill
    • 25 breast w/dolphin kick
    • 25 free drill
    • 50 easy


    Main Set #2 (1000 set/ 3500 total)
    2 x
    • 3 x 100 @ 2:00 DPS free, no breathing in or out of turns
      • (14-16 strokes/25 1:17, 1:17, 1:16 1:15, 1:15, 1:15)
    • 2 x 50 kick @ 1:00
    • 1 x 100 IM drill @ 2:00
    • 1 x 100 free, rest :05 @ each 25, 1 breath per 25

    100 easy

    * 3500 Total *

    ********************************

    I was completely wiped out after yesterday's workout so I did a modified version of Leslie's [ame="http://forums.usms.org/showthread.php?t=20026"]recovery[/ame] workout of the week today. I am happy I did, both because I felt much better after the workout and because my times on the (very relaxed) DPS 100s were a surprise and a reminder of how critical technique is. I guess it is also a reminder that I haven't worked with a coach in more than 30 years

    Updated January 18th, 2012 at 12:58 PM by eric.carlson

    Categories
    Swim Workouts
  15. Monday, Jan. 16

    by , January 16th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    Aerobic/Hypoxic Sets:

    10 x 25 shooters on back w/MF @ :35

    5 x broken 100 w/MF @ 2:00
    -- 4 x 25 shooters on back
    -- break at each 25 for :5

    10 x 25 360 twirling shooters w/MF @ :35
    50 EZ

    8 x 50 free w/paddles @ :50
    8 x 50 breast w/fins
    odds = DPS, focus on head position
    evens = long pullouts
    8 x 50 free w/paddles @ :50
    50 EZ

    Total: 3300

    +++++++++++++++++++++++++++++

    Had thought about doing a speed workout today. But the pool was crowded (holiday) and I was whooped from yesterday's double. I think heated power vinyassa is harder than bikram. And my shoulders were a bit sore, perhaps from all the down dogs and planks. I actually iced my shoulders last night for the first time in ages.

    I'm definitely enjoying my weekend off with only Teen Fort around. Out to dinner with a couple old friends tonight.

    Workout nutrition:
    http://www.swimmingscience.net/2012/...nutrition.html
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -01/17/12

    by , January 16th, 2012 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    6 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 x 100 swim

    2 X 100 2:00
    4 X 50 1:15
    8 X 25 :40
    Two rounds, all choice.
    Short break between rounds.
    All odd swims are moderate.
    All even swims are fast.

    1 X 100 fast 2:15
    1 X 150 moderate 2:15
    Four rounds.
    100 is choice. 150 should be free.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  17. 01.16.12 - Monday workout

    by , January 16th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Challenge set put off until tomorrow when Roger will be with us. Wore drag suit through the first round. Pool temp 85 next to the warm water returns. Probably closer to 84 in the middle.

    SCY

    500 Warm up

    2 Times through:
    * 100 Kick - 2:00; 100 IM - 1:40; 100 Free - 1:20
    * 25 Fly - :40; 50 Pull - :40; 25 Fly - :40
    * 100 Kick - 1:55; 100 IM - 1:35; 100 Free - 1:15
    * 25 Bk - :40; 50 Pull - :40; 25 Bk - :40
    * 100 Kick - 1:50; 100 IM - 1:30; 100 Free - 1:10
    * 25 Br - :40; 50 Pull - :40; 25 Br - :40
    * 100 Kick - 1:45; 100 IM - 1:25; 100 Free - 1:05
    * 25 Fr - :40; 50 Pull - :40; 25 Fr - :40
    * 100 Easy
    Made 1:08 on the last free w/ drag suit on. Took it off and made 1:06. The hard IM before the 1:05 is a killer.

    3 Times through
    * 8 x 25 IM Order - :30 Easy/Hard
    * 8 x 25 Kick IM Order - :35 Easy/Hard

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  18. January 15, 2012

    Warm-up (1000)
    200 swim, 100 pull, 200 kick
    8 x 25 @ :35 kick w/fins - underwater dolphin
    8 x 25 @ :35 kick w/fins - odd underwater flutter, even back
    100 easy

    Main Set #1 (3400 set/ 4400 total)
    10 x 50 on :55 - 25 easy, focus on DPS / 25 strong (36 - 38)
    10 x 50 on :45 (35 - 37)
    50 easy

    5 x 100 on 1:45 - 50 easy, focus on DPS / 50 strong (1:17 - 1:19)
    5 x 100 on 1:25 (1:15 - 1:19)
    50 easy

    3 x 200 on 3:05 - 100 easy, focus on DPS / 100 strong (2:38 - 2:40)
    3 x 200 on 2:45 (CRAMPS, 2:43, 2:44)
    100 easy

    Main Set #2 (500 set/ 4900 total)
    10 x 50 breast on 1:00

    200 easy

    * 5100 total *

    ********************************

    I felt really strong for the first part of the main set, but early in the second set of 100s I started feeling twinges on my calves and feet and got a strong cramp on the last lap of the last 100. I was able to stretch and massage it away so the first three 200s were fine, but both calves and one foot cramped up on the first 200 of the second set so I stopped to deal with it and only swam 100. I had small cramps on the rest of the 200s, but not bad enough that I had to stop.

    It is disappointing that I didn't make it through the workout, again, but I guess I am able to make it much farther before the cramps set in.

    Updated January 18th, 2012 at 12:59 PM by eric.carlson

    Categories
    Swim Workouts
  19. Sunday, January 15, 2012 11:00am w/ Husky Masters

    by , January 15th, 2012 at 05:32 PM (Fast Food Makes for Fast Swimming!)
    Thanks to Kirk Nelson for hooking me up with the Husky Masters team at the Univ. of Washington for a good workout with a great masters team.

    NO THANKS to Kirk Nelson for failing to mention that Sunday is "Kick The Visiting Master's Swimmer's @ss Distance Day"!!!

    I missed the warmup period since I had a hell of a time trying to find the pool on the UW campus, and luckily I had a cell phone contact to guide me to the pool, even though I was at the wrong pool!! There are two pools there separated by another building between, so I was close, but no cigar!!

    Warmup (for me):
    100 Free - while the coach was explaining the workout for the team.

    Main Set (continuous - which sucked!!)
    4 x 225 Free @ Desc. Interval (2:55, 2:50, 2:45, 2:40)
    (went 2:35 on first down to 2:28 on fourth one )
    This is when I found out the workout was on interval the entire way!! YIKES!!

    1 x 300 Free Pull @ 4:15 (3:28)

    5 x 200 Free @ 2:35 (went 2:15-2:20)

    1 x 300 Free Pull @ 4:15 (3:22)
    I was feeling great here, but I was also nearing the end of my "traditional yardage" for a workout, and my body was ready for a crash.

    6 x 175 Free @ 2:20 (Did 50 Fly/125 Free) came in around 2:05-2:10s on these, but this was my self imposed finishing move.

    1 x 300 Free Pull @ 4:15 (3:45) <-- See I'm toast!

    7 x 150 Free @ 2:10
    goal of the set was to hit your best ever 200 Free times (from college times, USA, or whatever)
    My best time was a 1:41, which is doable for me on repeat 150s, but not today at this point in the set.
    I did 2 of the 150s (1:44 & 1:47), and switched to 5 x 100 Kick w/ board @ 2:10

    150 EZ and out
    ----------------
    5000 Yards

    I still hurt.

    I've also been invited back to swim with the team as long as I'm here with my son at his stay here at Children's Hospital. This was very nice of them. I don't think I'll be able to make another swim with them since I'll more than likely be outta here in the near future. My son is doing well, just have to still monitor his seizures and pray that the medicine does what it's supposed to.

    For now...GO PACKERS!!!
  20. January 14, 2012

    Warm-up (1000)
    200 swim, 200 kick, 100 drill
    5 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter kick, 25 swim

    Kick Set (1000 set/ 2000 total)
    9 x 100 @ 1:40, kick w/fins, dolphin, flutter, back by 100

    100 easy

    Main Set - broken mile (1750 set/ 3750 total)
    2 x 300 @ 4:40 (4:02, 4:01)
    2 x 200 @ 3:20 (2:38, 2:37)
    3 x 150 @ 2:20 (1:58, 1:57)
    2 x 100 @ 1:40 (1:16, CRAMPS)

    100 easy

    Wrap-up (750 set / 4500 total)
    3 x 50 catch-up drill
    3 x 100 smooth free @ 1:45, no breathing in or out of turns
    200 pull
    4 x 25 no breather

    *4500 total*

    ********************************

    I was tired all day after yesterday's workout so I thought I would write an easier workout for today - thus the 1:40 interval for the main set. I planned to stretch out and relax, but I felt surprisingly good and Susan was relentless (as always) so it ended up being a fast set for me. I had minor of cramps in my feet and calves from the first 300, but I managed to keep them away until the last 100 when I finally had to stop and massage my calf. Crap.

    Updated January 18th, 2012 at 01:00 PM by eric.carlson

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    Swim Workouts