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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout-08/12/2013

    by , August 11th, 2014 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30
    4 X 100 1:50
    Two rounds

    2 X 100 kick 2:30
    4 X 50 kick-descend- 1:15
    2 X 100 kick 2:30
    1 x 100 swim

    16 X 50 1:10
    1-4: fly
    5-8: back
    9-12: breast
    13-16: 1 of each

    6 x 150 pull 2:30
    1-3: last 50 fast
    4-6: last 100 fast

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  2. Sat., Aug 9

    by , August 10th, 2014 at 01:17 PM (The FAF AFAP Digest)

    Swim/LCM & SCY @ Lebo

    600 various

    10 x (25 fast kick + 25 EZ)
    100 EZ

    6 x 50 DPS free w/paddles @ :20 RI

    6 x (50 fast dolphin kick on back + 50 EZ) @ 2:00

    16 x 50
    odds = breast @ 100 pace @ 1:00
    evens = EZ @ 1:30

    10 x 25 kick on back w/breaststroke fins
    50 EZ

    Total: 3200


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

    Swam with Teen Fort at the Lebo pool. We had a blissful hour of adult only swim in long course, then they switched it over to SCY.

    Taking today off as I'm flying to Tucson. Dreading the long journey. But I have packed a few good books!
    Categories
    Swim Workouts
  3. Friday, Aug 8

    by , August 9th, 2014 at 10:17 AM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex
    HS hi row, 150 x 4 x 6
    good mornings, 80 x 4 x 8
    kneeling ab crunch, 160 x 4 x 8
    knee tucks with feet on yoga ball, 3 x 10
    hip abductor, 110 x 4 x 6
    standing broad jumps, 10
    various ab stuff w/Teen Fort

    Swim/SCY @ Pitt

    I swam a bit before coaching. Was pretty tired. My dryland sessions have been closer together than usual and I can feel it. I really want to get on a Wed & Sat schedule this fall. I did about 1500, mostly easy.


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

    I'm in need of a recovery week and it looks like I'm going to get one. My stepfather, a wonderful man, died yesterday and I need to book out to Tucson to be with my mom for a few days. I'm not really sure if I'll have a chance to swim while I'm out there. But it appears like the Oro Valley Aquatic Center is nearby.

    Going to try the adult only swim at the Lebo pool today. Hope it is turd free!
    Categories
    Swim Workouts
  4. Thursday, Aug. 7

    by , August 8th, 2014 at 10:56 AM (The FAF AFAP Digest)
    A rare treat today! I got to swim with two friends -- Jim and Jennifer at North Park. They're re tapering for nationals, so we did some long rest pace work at the beginning.

    Swim/LCM @ North Park

    600 various

    4 x 100 @ 200 pace @ chat interval
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- I did free, 25 m UW SDK
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- 3 fly, 1 EZ
    150 EZ

    -- Jim and Jennifer left and then I did:

    12 x (25 fast kick + 25 EZ)
    100 EZ

    10 x 50 smooth free w/paddles
    100 EZ

    Total: 3250 m


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

    It was a beautiful day yesterday to swim outdoors -- no rain, no thunder and no kid turds. Headed to the gym in a bit with Teen Fort.
    Categories
    Swim Workouts
  5. Taper week 2 really feeling yucky in the water

    by , August 7th, 2014 at 07:23 AM (Mixing it up this year)
    The official sluggard is here. I just could not move today. I did manage 1 really good fly sprint and my breast stroke felt better but free and back were just lazy.

    500 free
    500 free kick w/zoomers
    4x50@1:00 back went 50, 51, 51, 52
    4x50@1:15 breast went 57, 59, 57, 57
    500 free w/snorkle
    4x50 from block first two 15m sprints the EZ free the second 2 25y sprints/25 EZ free alt fly/free for the sprint part
    100 free EZ

    Total 2200 yards
    Categories
    Swim Workouts
  6. Workout 08/06/14: OW

    by , August 6th, 2014 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Met up with Brent for a drive to NY's Queechy Lake with our Berkshire buddies. The day was warm but nice, and only Jonathan and Shawn (I think that was his name) made it. This is a favorite lake as the weeds are minimal, generally low traffic on the water and water is clear. Tonight did not disappoint even for our small group. The water was not too cold but just plain refreshing. We swam a large rectangle around the lake as usually and ended up with 1.15 miles in just under 40 minutes. While driving back to Brent's work to drop him off we ran into GregJS on his way to the theater - a quick and fun meeting!

    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  7. Wed., Aug 6

    by , August 6th, 2014 at 08:54 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ North Park

    Warm up:


    500 various
    4 x (25 scull + 25 free)
    4 x (25 shooter + 25 EZ)

    Main Sets:

    8 x (50 fly w/fins @ 100ish pace + 50 EZ)
    50 EZ

    30 x 50 kick w/fins @:15 RI
    -- held a steady state with heart rate always elevated
    -- cycles dolphin/flutter/back kick
    -- this is my version of swimswam's recommended high volume kick set
    100 EZ

    5 x (50 breast @ 100ish pace + 50 EZ)

    10 x 50 free w/paddles @ :20 RI
    200 EZ

    Total: 4550


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

    I first drove to the Lebo pool in the am for adult only swim (it's set up long course then too). But the pool was still closed because of the pooping kid; chemicals weren't right. I was bummed bc the forecast was for rain/thunder. But I sucked it up and drove to North Park. I got in the entire workout before it started raining. Was starting to cramp near the end. I may meet Jimby there tomorrow.

    Now time to watch Nationals on Universal Sports!
    Categories
    Swim Workouts
  8. week 2 day 3 of taper still doing unintentional descend sets

    by , August 6th, 2014 at 07:46 AM (Mixing it up this year)
    Once again I didn't intend to get faster in my set just maintain. But there is something about swimming smooth and strong.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free w/bouy went 1:31, 1:28, 1:27, 1:26, 1:26, 1:25, 1:25, 1:24, 1:24, 1:22 I couldn't help myself
    200 breast kick to work on my left knee
    200 free kick
    200 free EZ
    2x50 from block 15m free sprint

    Total 2700 yards
    Categories
    Swim Workouts
  9. Week 2 day 2 and the sluggard is finally here

    by , August 5th, 2014 at 07:15 AM (Mixing it up this year)
    Now I am feeling like I should in the water. I was starting to get nervous that maybe I had not started my taper soon enough. My left knee and both elbows are stiff and sore too. Shoulders feel good though.

    On the home front my husband has just come down with shingles. Feeling guilty we will be leaving him by him self for 4 days while the kids join me in Maryland for some educational play time.

    Now it is time to roll on the foam roller.

    500 free
    500 free kick w/zoomers
    12x50@1:15 alt fl/bk, bk/br, br/fr work the transitions
    400 free w/snorkle & bouy
    4x50 from block 15m sprints odds fly evens free
    200 free kick w/zoomers
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  10. Sat & Mon, Aug. 2-4

    by , August 4th, 2014 at 03:34 PM (The FAF AFAP Digest)

    Saturday:

    Drylands:

    RC/scap ex
    kneeling ab crunch, 150 x 4 x 8
    wood chops, 30 x 1 x 8 each side, 35 x 2 x 8 each side
    lunges w/plate overhead, 25 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 3 x 8, 80 x 1 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 405 x 3 x 8

    Treadmill, 2 miles


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


    Sunday:

    We drove Lil Fort to her first away camp today. She's there for two weeks. I really miss not being able to even contact her. But she should have fun with a couple of her best friends there.


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


    Monday: Swim/LCM @ North Park

    Warm up:


    600 various
    4 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ)
    50 EZ

    Main Sets:

    10 x 100 w/fins @ around :20 rest
    odds = free w/paddles
    evens = backstroke kick
    50 EZ

    5 x 50 fly w/fins smooth + 50 EZ
    50 EZ

    5 x 50 breast + 50 EZ
    50 EZ

    10 x 50 free w/paddles @ 200ish pace
    100 EZ

    Total: 3800 m


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

    I finally made it out to North Park today. It's quite a trek from Mt. Lebanon. I forgot to bring a kick board and an ironman watch. It's a bit of a challenge to swim there without pace clocks, backstroke flags, etc. The lines on the bottom of the pool and wall are also very faint. With a bit of a current, I was all over the place in the lane. I didn't even attempt any backstroke. Kind of a garbage yardage day for me, but it might have the residual benefit of some arm endurance. My shoulders are a bit tired from 1000 meters with paddles.

    I heard from Mark/Water Rat and he PR'd his 100 free. Looks like Stewart had a great race too. It seems like they're taking an insanely long time to post results. The first event for the women isn't even up yet.

    Updated August 4th, 2014 at 03:57 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Week 2 of taper still not quite the sluggard

    by , August 4th, 2014 at 07:32 AM (Mixing it up this year)
    Once I loosened up I was not doing to badly for workout. My only issue was in my sprints, the first free felt great but the first fly felt horrid. The second free felt ok but the second fly felt great. The only thing I really noticed that even though the stroke felt great I had to push harder than normal.

    500 free long and loose averaged 1:32's per 100
    500 free kick w/zoomers
    10x50@1:00 free w/bouy went 42, 42, 42, 41, 41, 41, 40, 40, 40, 41
    500 free w/snorkle
    500 free kick w/zoomers
    100 free
    4x50 from block as 25 sprint/25 EZ free odd sprints free, even sprints fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. Workout 08/01/14: noon

    by , August 1st, 2014 at 09:17 PM (Maple Syrup with a Side of Chlorine)
    Quick workout today before lunch:

    200 Fr/200 Bk/200 IM drill/4 x 25 build

    4 x (50 kick into 100 pull with buoy)

    4 x 125 (25 kick, 75 im rotate, 25 pull)

    300 loosen and out
    (Solo/Rec/2100 yds/45 min)
    --------------------------------

    Busy adult swim today, so I was pretty much went with traffic. Next splash will likely be Monday. I did get in a two mile run Wednesday night, so I've settled into 2 miles twice a week.
    Categories
    Swim Workouts
  13. Friday, Aug. 1

    by , August 1st, 2014 at 03:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 high elbow scull
    100 UW dog paddle
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    20 x 25 burst SDK + cruise @ :45
    200 EZ

    100 fly USRPT Ttype set w/fins:
    10 x 25 fly @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 belly SDK @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 fly @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 belly SDK @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 fly @ 100 pace @ :45

    300 EZ

    20 x 25 breast w/fins @ 100 pace @ :40

    200 EZ

    Total: 4300


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


    Well, packing it in early yesterday was a good idea, as I felt much better today and got in a solid workout. Pitt is now closed until Aug. 25, so I am going to have to start making the trek to North Park. I may just swim at the Mt. Lebo pool too some, as it is so much more convenient.

    There was an interesting article is the WSJ about sleep. I hadn't thought sleeping more than 7-8 hour was bad, but this suggests it may be. http://online.wsj.com/articles/sleep...eep-1405984970.

    Updated August 2nd, 2014 at 10:23 AM by The Fortress

    Categories
    Swim Workouts
  14. Week 96 - Friday

    by , August 1st, 2014 at 10:39 AM (After a long rest)
    We had a team dinner last night which was a lot of fun. Swimmers plus immediate families. We had a nice Italian dinner with lots of laughing and joking. As a team we are going to have a lot of fun.

    This is morning we again swum scy, it sort of sucks getting so much lcm in and then the week before the meet we switch back to scy but it is what it is. This morning I did a meet warmup and then I worked on 3x100s to my feet at 1000yard/800m pace.

    400 free
    6x50 catchup on :50
    8x50 kick on 1:10
    4x50 build on 1min
    3x100 at 1000/800 pace with 20 seconds rest
    200 easy
    4 relay starts(2 medley and 2 free)

    total 1800scy

    On the build 50s I was a very easy 30. On the 3x100s I was 58,59,59 which are great splits but they were not as easy as I would have liked. I can't have it all my way I guess. There was a great energy this morning with everyone excited about next week.

    I am heading to the airport this morning around 11am and will grab lunch at the airport before we fly up to Montreal. My self and one of my team mates Bill are the first of our team to arrive with others arriving throughout the week. We are going to try to grab a team dinner next Thursday before people start heading home which again should be a lot of fun. It's hard to believe worlds start on sunday.
    Categories
    Swim Workouts
  15. Taper day 5 and still have joint and muscle soreness

    by , August 1st, 2014 at 07:28 AM (Mixing it up this year)
    Still dealing with being sore even without using paddles this week which is a strech for me. Workout was long course today but I tried not to push too much except on the sprints.

    500 free long and loose still felt powerful here
    500 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m ASAP/35m EZ had a hard time switching to fast but once I hit the wall the last 15m of the sprint was good
    200 back
    300 back kick w/zoomers my thighs did burn some on this so I may have pushed too much here
    5x100@2:00 free w/snorkle EZ
    50 free kick
    50 breast kick

    Total 2600 meters
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout-08/01/2013

    by , July 31st, 2014 at 03:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading off to Worlds tomorrow morning, this will be my last post until I return on August 11.

    LCM
    WARM UP:
    6 X 50 1:00
    6 X 100 1:50
    Two rounds

    10 X 50 kick 1:20

    1 X 300 IM 6:00
    6 X 50 1:15 #6 on 1:30
    1 X 200 IM 4:00
    6 X 50 1:15 #6 on 1:30
    1 X 100 IM 2:00
    6 X 50 1:15
    50's: 2 of each: fly, back, breast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  17. Wed-Thur, July 30-31

    by , July 31st, 2014 at 03:23 PM (The FAF AFAP Digest)

    Wednesday:

    Drylands:


    RC/scap ex
    wood chops on cable machine, 30 x 3 x 8 each side
    deadlifts, 85 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    kneeling ab crunches, 15 x 4 x 8
    cable twist w/yoga ball, 30 x 3 x 8 each side
    hip abductors, 100 x 4 x 6
    overhead squats, 45 x 3 x 8

    -- skipped any upper body isolation exercises bc of shoulder


    Swim/SCY/Solo:

    Did a short swim before coaching at Pitt. 1800, mostly easy except for a few 25s flys at 100 pace working on a long stroke.


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


    Thursday: Swim/SCY/Solo @ Pitt

    I should have saved myself the drive today. This was my 11th day in a row of working out. I couldn't shake the blahs in warm up and when I tried to turn in on, I had nothing. So I had sort of an unscheduled day off with only 1400. Hopefully, I'll be ready to go tomorrow.
  18. Week 96 - Thursday

    by , July 31st, 2014 at 02:51 PM (After a long rest)
    I managed to juggle my customer meeting and getting to bed at a reasonable hour last night. I managed to just go and grab a drink with the customer(he had alcohol and I did not so I am not sure if mine qualifies as a drink). When I got home I ate dinner with the family and then packed for worlds. Its getting real. I then texted one of my team mates who was getting waxed last night; he is a hairy guy and it took over 2 hours. Worlds got even more real after this text conversation.

    I woke up throughout the night due to storms in Dallas but still had a good nights sleep.

    Tom had us down to do 2800scy today and I ended up cutting it back due to being stiff and slightly sore(dont know why). So todays workout was as follows:

    Warm up
    1000 swim with snorkel

    Main sets
    6x50 kick on 1:10
    4x100 swum as drill, build, easy free, build on 2mins
    300 swim easy with snorkel
    4x25 with cords

    Warm down
    100 easy

    Total 2200scy

    I was a little sore and stiff in my upper body today during the warmup but felt better as the workout went on. I actually felt pretty easy and fast on the 4x100s and without much effort was holding 1min pace which is pretty darn good for me when the 100's included 50 easy. The cord work at the end was fun and nothing beats doing a 25 scy in under 8 seconds!!!
    Categories
    Swim Workouts
  19. Day 4 of Taper a little uncoordinated

    by , July 31st, 2014 at 07:42 AM (Mixing it up this year)
    Today was an easy day with only 4 short 25 sprints all fly. The first and last one felt horrid, like my rhythm was off and I was swimming flat, but the middle two felt great. The infection in my jaw is still an issue the pain is gone but it itches now, just continuing my antibiotics and hoping it will be good by next week.

    I do have to say my warmup felt good and strong and based on my garmin it said I was holding 1:35's for warmup this is a little fast.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 angel arm fly drill w/snorkle
    200 1 arm fly alt by 50 rt/lt w/zoomers
    200 fly kick streamline w/zoomers felt flat on this too
    4x50 from block as 25 fly sprint/25 easy free
    300 free EZ
    200 kick alt by 50 free/breast

    Total 2500 Yards
    Categories
    Swim Workouts
  20. Week 96 - Wednesday

    by , July 30th, 2014 at 04:28 PM (After a long rest)
    I set an all time early to bed record last night by falling asleep on the couch at 6pm and being in bed at 6:30pm. I slept the entire night and felt much better this morning. Work is quite stressful at the moment and not what I really wanted before Worlds, but it is what it is at this point. I am suppossed to go to dinner with a customer tonight but have decided I will go for a soft drink and then bail(luckily two other guys I work with will be there to hold the fort).
    Todays workout was pretty straight forward and I backed off on the intensity as instructed by Tom on the kick set. The pool was still setup scy.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x50 finger tip drill/swim by 25 on 1min
    12x50 kick descend 1-4,5-8,9-12 on 1:15
    4x200 swim with snorkel on 3:15mins at 80% effort
    12x25 odds from a dive with 5 strokes, and evens easy from a push on 1min

    Warm down
    100 easy

    Total 2800scy

    I descended the kick as instructed but probably on dropped to 80% effort. The 200s I felt pretty good but just concentrated on long strokes and descended the set from 2:15 to 2:10 at about 80% effort. The dives I felt good and cruised with my 5 strokes.
    Categories
    Swim Workouts