View RSS Feed

Swim Workouts

  1. Thursday-Friday, Oct. 2-3

    by , October 3rd, 2014 at 03:40 PM (The FAF AFAP Digest)

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    8 x 25 burst SDK + cruise, no fins @ 1:00
    150 Z

    5 x (25 AFAP + 75 EZ)
    back shooter from a start (11 high-12 flat)
    backstroke from a start (13 flat)
    breast = 12
    2 x dolphin kick w/board (10 flats)
    100 EZ

    10 x 25 breast w/fins @ 100 pace @ :45
    100 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace @ :40 (12 flats)
    200 EZ

    5 x 25 fast kick w/chute + 25 EZ @ 1:30
    100 EZ

    Total: 3450

    -- I think this is what I did on Thursday. Having a senior moment about exactly what I did ...


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


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    10 x 25 burst SDK or kick + cruise @ 1:00
    200 EZ

    3 x (25 AFAP + 75 EZ)
    50 EZ

    2 x
    4 x 100 backstroke kick w/fins descend to fast (:56-57) @ 1:45
    1 x 50 EZ @ 1:00
    8 x 25 dolphin kick w/board & fins @ 100 pace @ :40
    1 x 150 EZ

    Total: 3300


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

    I'm still a tad under the weather, but tried to get in a couple decent workouts before my sister arrives for a visit tomorrow. I probably shouldn't have done that AFAP 25 back. It honked off my shoulder. And I've been so busy that I haven't done my rehab exercises the last couple days. Off to do them now before heading out to coach!

    Btw, I've decided the traffic in Pittsburgh is no better than NoVa. Between the tunnel traffic, bridge traffic, detours, exit closures, lane closures, I'm stuck in traffic all the time. Part of the problem is that Pitt is just not that convenient.
    Categories
    Swim Workouts
  2. Thankfully today was short course

    by , October 3rd, 2014 at 08:01 AM (Mixing it up this year)
    I didn't have to swim with Masters today. My neck and shoulder on the right side are causing me issues. I have 1 week now to get it all under control.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:53, 2:53, 2:50, 2:44, 2:40
    12x25@:45 fly w/zoomers
    500 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  3. Week 105 - Thursday

    by , October 2nd, 2014 at 06:06 PM (After a long rest)
    I was tired again when I woke this morning and realized when I woke up I went to bed intending to take my allergy pill but left it sitting on my bedside table. I was congested when I woke up but took the pill and seemed ok by the time I got to the pool. I lifted hard again last night. We are still doing our 3 rounds with 10,8,6 reps per machine at 80%, max, fail by round. Since I hurt my thigh and then my groin I have been primarily focusing on my upper body and my abs. Last night I did 15 minutes of Abs, which once again hurt pretty bad followed by 45 minutes of back and chest exercises.

    Warm up
    20x25 surf drill on :30

    Main Sets
    16x50 free on :40 with snorkel and cardio cap
    10x50 finger tip drag drill on 1min
    6x100 back on 3 mins AFAP
    6x100 kick on 2mins

    Warm down
    100 easy

    This one looks easy but it really was not. The 50s I held 30s and as such was uncomfortably uncomfortable as opposed to comfortably uncomfortable. On the back 100s I started out at 1:02 and dropped to 1:00 on the last two. On this type of set I always seem to start out ok after the first swim but by the end of the second 100 I am always hurting. Today was no exception. The 100s kick I went pretty easy and held right around 1:30s. I was pleased with the 100s back today.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/03/2014

    by , October 2nd, 2014 at 03:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 choice 1:00
    odd: moderate even: fast

    2 X 150 kick 3:15
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    3 X 50 1:05
    Four rounds.
    50's: round 1:fly 2:back 3:breast
    Round 4 50's are free, they are your swim down.

    4000Y
    Categories
    Swim Workouts
  5. Catch up

    by , October 2nd, 2014 at 11:11 AM (The FAF AFAP Digest)
    I did two 45 minute swims while I was in in AZ. I didn't have the time or mental energy to do more, and I was chalking it up to recovery. Oddly, the pool where my mother lives is 31 meters ... I got home very late Sunday night. I went to the gym on Monday, then starting feeling like I had a bad cold the next day. I did a mini workout on Tuesday and took yesterday off. I had a huge sleep last night and feel a bit better. I'm not in the mood for a nasty cold right now!


    Monday: Drylands:

    RC/scap/bicep ex
    good mornings, 85 x 4 x 6
    explosive leg extensions, 105 x 4 x 15
    seated row, 70 x 4 x 8
    kneeling ab crunches, 140 x 4 x 12
    overhead squat, 45 x 1 x 8
    hip abductor, 10 x 4 x 8
    seated straight arm dip, 75 x 3 x 25
    -- think I did something else, but can't remember ...


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    1 x 25 fly @ 100 pace + 75 EZ
    -- no, not ready for fly

    10 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- times were all pretty fast
    -- I did a couple AFAP back kicks from the blocks: 1 terrible start and 1 decent one. It felt foreign after not doing a start for months.

    100 EZ

    Total: 2350


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

    I'm not feeling quite as under the weather today, so hoping I can get a decent workout in. I had my third set of PRP jabs yesterday and my shoulders are still sore.
  6. Another easy day of rest

    by , October 2nd, 2014 at 07:20 AM (Mixing it up this year)
    Since tomorrow I will be in with Master, with the fast lane again I need to be fully recovered. Today was an easy one with a lot of drill.



    500 free
    500 free kick w/zoomers
    200 fly scull drill
    200 torque drill
    200 1 arm fly alt 25rt/25lt w/zoomers
    200 6 kicks then come up for a stroke w/zoomers
    200 dolphin kick on back w/zoomers I call this "make like a dolphin" for the kids
    100 dolphin w/board & zoomers under water
    400 free kick w/zoomers
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  7. Week 105 - Wednesday

    by , October 1st, 2014 at 10:03 PM (After a long rest)
    I had a great nights sleep but still felt very tired when I woke up today. Coach asked how I did yesterday and when I told him he decided today was going to be a recovery day for me. I was so tempted to say I was ok and just swim through whatever he gave me but I am glad I spoke up.

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

    main sets
    12x50 build kick by 25 on :50
    20x25 surf drill on :30
    4x(3x50 on :40, 3x25 on :40)
    12x50 kick with find underwater on 1min

    warm down
    200 easy

    total 3500scy

    nothing to document time wise today.

    After practice I met with Tom and we worked on goals for the year and discussed training, diet, weights, taper, etc. It was a really good conversation and we are going to try some new things for this next training cycle. We discussed doing a rest and shave for the SPMS meet in Commerce in December along with a couple of USAS and USMS meets before this meet. We also discussed doing more race based training with standard sets each week. We are also going to make Tuesday and Thursday mornings for lifting and doing low yardage stretch and recovery swimming after weights. I am very excited to see how the high intensity race based approach will work. Tom expressed his concerns about maintaining my aerobic base and we agreed I would do one workout each week focusing on this.

    i think my biggest challenge is going to be me; breaking habits that are ingrained in me like forgetting about yardage and tracking reps until failure instead. We are starting our new approach next week.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/02/2014

    by , October 1st, 2014 at 03:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 75 1:15
    4 X 100 1:30
    1 X 300 --

    2 X 100 kick 2:10
    8 X 50 kick 1:05
    1 X 100 swim

    4 X (4 X 50 1:05
    Descend 1-4 within each round. Choice.

    4 X 200 3:00
    6 X 100 1:30
    200's: negative split
    100's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4100Y
    Categories
    Swim Workouts
  9. Shoulder getting better

    by , October 1st, 2014 at 07:26 AM (Mixing it up this year)
    Sat with the Compex unit on for about an hour and that has helped. Will do it again today.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle held 1:30's
    5x100@1:30 free held 1:27's
    4x50@1 free w/snorkle & zoomers
    4x50@1 free kick w/snorkle & zoomers
    2x50@1 free w/snorkle & zoomers
    500 free kick w/zoomers fast
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  10. Workout 09/30/14: evening

    by , September 30th, 2014 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    Went for a two mile run yesterday (which was about 1/3 trails) while the boys watched a soccer game. Staycation so far has been very unproductive, which might not be a bad thing. I will try to help out with some construction projects at the college's library tomorrow, then planning for a long (and overdue) motorcycle ride Thursday.

    Tonight Greg, Carol, and (newcomer) Rachel joined me for a Kiefer inspired workout:
    200 Swim/100 kick/200 Pull (I did an extra 200)
    8 x 25 drill

    2 x
    - 25 kick :10sr
    - 50 choice :10 sr (bk)
    - 75 drill :10
    - 100 hard (went 1:06, :07 by round)

    100 kick

    2 x 200 on :10 (I did 250)
    2 x 50 on :20
    [first round = perfect stroke, second round broken halfway for :10]

    200 loosen and out
    (Masters/Rec/2200 yds/65 min)
    --------------------------------------

    Updated September 30th, 2014 at 11:42 PM by rxleakem

    Categories
    Swim Workouts
  11. Week 105 - Tuesday

    by , September 30th, 2014 at 08:31 PM (After a long rest)
    I lifted hard last night and probably over did it because when I woke this morning I was really tired and in a lot of pain. This carried into the pool and had a horrible horrible practice. Definitely out of sorts at the moment. I am also struggling a bit with lack of direction at the moment. I sit down with atom tomorrow which will help get me going again. I seem to work best with some goals and since world's I have not really had any.

    Warm up
    16x50 free with snorkel on :50

    Main sets
    Drop a second 100s starting at 1:30
    100 easy
    10x50 kick on 1min

    Warm down
    100 easy

    total 3500scy

    i only dropped to 1:10 today which is 7 less than I did the last time we did this set. I could have done more but was hurting and just did not have it in me to dig deep today. I don't know if I was a whimp and should have gone for it today or was smart listening to my body.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/01/2014

    by , September 30th, 2014 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    2 X 150 2:15
    4 X 100 1:30
    1 X 250 --

    1 X 500 kick + 100 swim

    3 X 50 1:00
    1 X 150 2:45
    Four rounds.
    50's: 1 easy/2 build
    150's: 100 strong/50 fast

    4 X 250 4:15
    150 free/100 stroke
    Round 1: 100 fly 2: 100 back 3: 100 breast 4: 100 IM

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts
  13. Right shoulder having issues

    by , September 30th, 2014 at 07:26 AM (Mixing it up this year)
    Decided to take it easy and reverse the motion with back stroke today. Also took time to use my foam roller to roll out my right back and shoulder muscles. I will probably also hook up to the Compex unit today too.

    500 free
    500 free kick w/zoomers
    4x50@1:00 back held 53's
    4x100@2:00 back went 1:49, 1:45, 1:43, 1:41
    1x200@4:00 back went 3:28
    200 back as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick w/zoomers
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  14. Week 105 - Monday

    by , September 29th, 2014 at 05:41 PM (After a long rest)
    Today is my second anniversary of being back in the pool . I am still weighing 180lbs which I have now consistently held for about the past 18months which represents a 55lb drop from my starting weight when I got back in the pool.

    I always enjoy getting perspective on where I am by looking back at where I have come from(thankyou USMS FLOG). I have a lot to be thankful for and I continue to enjoy the journey. That said, today was a tough day for me. I swam ok, but felt quite tired. Last week was a long week and I really felt it in my muscles today. My allergies played havoc this weekend which also contributed to being one tired achy, old man today!

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

    Main Sets
    10x300 pull on 3:30
    100 easy
    12x50 kick on :55
    8x75 on 1:20 swum as 25 build, 25 easy, 25 under water

    Warm down
    100 easy

    Total 5100scy

    On the 300s I started off at 3:09 and dropped to 3:06 after the first two and held 3:06 for the rest. This was about a second per 100 slower than the last time I swam this(but looking back I see I did this set on 4mins not 3:30, so this may contribute to the slightly slower times today). On the 50s kick I was holding 42-43s and felt quite comfortable. The 75s I was tired and was coming in around 1min. The under waters in particular were tough and came up for one breath on all of them.

    Next weekend I am entered in my first kids meet of the year and signed up for the 200 back and 500 free on Sunday. My daughter is swimming on the afternoon and since I am 15&over I swim in the morning. I hope I start to feel better before the end of the week.

    Tonight I am lifting.
    Categories
    Swim Workouts
  15. Monday Sep 29th 2014 SCY

    by , September 29th, 2014 at 12:40 PM (Ande's Swimming Blog)
    Monday Sep 29th 2014 SCY

    Swam Fast Friday but not Sat or Sun

    2 Practices this morning

    Whitney Coached
    6:00 to 7:15 dove in around 6:05
    swam with Dick, Alleycat & Spencer
    Beside Gull, Kristy, Tyrone, Joe, &
    Diving Well which was too warm for my comfort.


    Warm up
    swim for till 6:24

    Main Set

    8 rounds of
    100 on 1:15
    100 on 1:10
    100 on 1:05
    25 Fr 1 breath on :30
    (take a little break after #4)
    (i did terrible on this, didn't make any of the 1:05's, skipped 50's, did a few catch up turn arounds, I should have moved over a lane)

    40 x 25 on :20
    8 kick with fins (i didn't use fins) 2 swim

    Whitney Coached
    7:30 to 8:45 dove in around 7:35
    swam with Mike, Chris, Ned, & Jim Sauer
    Main pool north end set up with bulkhead
    which was down for the 2014 UT Mens Orange and White meet on Fri Sep 26th


    Warm up
    swim for till 7:54

    Main Set

    8 rounds of
    100 on 1:20
    100 on 1:15
    100 on 1:10
    25 Fr 1 breath on :30
    (take a little break after 4th round) (made em all)
    (doesn't seem like much but that set was 2600)

    Whitney assigned more but I got out

    Next Meets:

    not sure yet
    maybe Woodlands SCM or Long Beach
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout-09/30/2013

    by , September 29th, 2014 at 12:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50

    10 X 50 kick 1:05
    1 X 100 swim

    8 X 100 IM 1:45
    Descend 1-4/5-8

    5 X 300 pull 4:30
    Build second 150

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  17. Still sore from Friday, even after a weekend off

    by , September 29th, 2014 at 07:24 AM (Mixing it up this year)
    I took this weekend off since I had to take my son to take his drivers test. He passed. Now I am really in trouble.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy went 1:24, 1:24, 1:23, 1:21, 1:20, 1:20, 1:20, 1:21, 1:21, 1:20
    500 free kick w/zoomers trying to lap the guy swimming next to me
    2x100 free w/snorkle focus on pull
    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  18. Week 104 - Saturday

    by , September 27th, 2014 at 06:24 PM (After a long rest)
    I got home around 9pm last night and after eating a sandwich I headed to bed. After a long week it was great to get home and sleep in own bed. I woke before my alarm went off and had my Saturday treat of a coffee before practice. I really am a creature of habit and only allow myself coffee before practice on Saturdays. Why? I don't know but it's become my Saturday routine.

    Pas much as I enjoy seeing old friends when I travel and swim as a visitor I always look forward to swimming with my team and at our facility. The group I train with is awesome and I really have fun swimming with Rockwall. Most Saturday's we tend to swim as group which is my favorite type of workout. Like all masters teams I have visited we have a mix of abilities although we are now up to about 10 guys and gals who are competitive. Today we had about 30 swimmers spread out across the pool when we did the main set with lots of supportive shouting and supporting. It was great fun!

    warm up
    20x25 surf drill on :30
    100 easy free

    main set
    Indy 500
    200 easy
    10x50 perfect free on :50
    10x50 kick on 1min

    Total 2800scy

    the warm up was very atypical and I did not feel like I had swum enough by the time we started the main set. The surf drill is basically an overkick with the arms in a body surfing position with the odd free catchup type stroke. It was interesting and I was winded at the end of the warmup but not really ready for the next set. The Indy 500 was fun. Tom gave everyone goal times for 100s free and you got a point for each second under the goal time. At the end of each round he added up the points and we went until collectively we got 500 points. Each 100 was on 3mins which is more generous than when we do the best average set. We ended up doing 10 rounds and I was 54-55s on the 100s. My goal time was 1min. Some of the slower swimmers swam with fins and crushed there goal times and they got quite loud towards the end of the set which was awesome to see. This was a fun way of swimming some fast 100s. The rest of the workout was swum pretty easy as active recovery.

    After swim practice I lifted and did two rounds with 10 and 8 reps per round of (bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, latcpulldown hands outside, lower back extension).

    I then headed off to basic yoga for another hour. I am really enjoying the yoga and today was especially difficult because of my groin strain but I found stretches I could do and had a good time. I never knew I could contort my body like I did this morning. Lots of very interesting upper and lower body stretches along with core exercises. For most of the hour I was trembling as I did these movements. Hard to believe how hard you can work with no additional weights, just your body and gravity.

    I meet next week with Tom to discuss some new swimming goals. One of the meets I was considering next year was the PanAm games in Columbia but it looks like it's not going happen; my wife is not keen. I may speak to her about me going without the family to see what she says but likely I will do domestic meets next year. I am also likely going to do some non free events next year at nationals but will reserve judgement until I have spoken to Tom.

    Updated September 27th, 2014 at 06:34 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Workout 09/27/14: morning

    by , September 27th, 2014 at 12:50 PM (Maple Syrup with a Side of Chlorine)
    Another few busy days at work, and I was able to go for my regular two mile jog on Thursday night, although I did not feel great during the run. Grind it out ...

    This morning I met a buddy for breakfast then went to Masters practice.

    200 swim/200 kick/200 pull
    4 x 50 (25 drill, 25 swim)

    4 x 100 FR build on 2:15 (I did an extra 50 back after each)
    100 easy kick
    12 x 25 on :35 burst and cruise, kick #5+12, some extra rest in there as well
    100 Pull
    4 x 100 neg split on 2:15
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)
    ---------------------------------------

    Greg, Kevin, Rebecca, and Kevin2 were there today. Good workout with some speed play. Off to the pumpkin patch with the family then some driving around as the Fall Foliage is due to be near peak this weekend in southern Vermont. One of the reasons I enjoy the fall season. I'll post some pics later ...
    Categories
    Swim Workouts
  20. Week 104 - Friday

    by , September 26th, 2014 at 09:19 AM (After a long rest)
    I had a good nights sleep and woke about 30 minutes before the alarm was due to go off at 4:10 east coast. Despite the early start I was excited to head to the pool this morning. Coach Jen had told me on wednesday that I would like Fridays workout since it was free and as it turned out it was a lot of fun. Alexandria does a mix of strokes over the course of the week and they are great workouts but less intense generally than I am used to in Rockwall. Today came close to a Tom intensity workout but probably was lower on overall yardage and length of the main set. I had fun in a sick way today!

    Warm up
    500 free with snorkel
    50 kick
    200 free with snorkel
    50 pull
    100 free with snorkel
    50 drill
    50 free with snorkel
    100 easy

    Main sets
    3x(5x50 with snorkel and cardio cap on 40, 3x50 with snorkel on :35, 2x50 free on :30, 8x25 kick on :30 swum as odds easy, evens fast)

    Warm down
    300 easy(swum as 3xswim, kick, drill, swim by 25)

    Total 3600scy

    I was holding 30s on the 50s on :40 and 50s on :35 and then went 27,29 on round1, 27,28 on round 2, 27,27 on round 3. I felt good! I can still feel my groin strain on the inside of my right leg but its nothing like wednesday and seemed better again today than yesterday. Once again I iced after practice and took some ibuprofen; last night I elevated and heated the leg with a heating pad.
    Categories
    Swim Workouts