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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. Week 120 - Friday

    by , January 16th, 2015 at 09:51 AM (After a long rest)
    Tom keeps telling me feeling in the pool is overrated and today was a prime example. I felt like complete dodo but actually was swimming quick. I have a little chest congestion which never helps. Luckily it's a loose congestion and just catches me every once in a while when you feel something move and you have to cough(enough on that because we all know how gross chest hacking can be). Today the pool was really crowded. First the pool is setup for the meet today with 2x25yd pools with a couple of extra warm down lanes between the bulkheads plus the baby pool. As such there were less lanes than normal. The meet this weekend is going to be huge and is also heats and finals so there are no normal kids workouts today or tomorrow. As such some of the kids not swimming this weekend in the faster groups swam from 5-7am. Add in the two high school groups of kids who normally swim later this morning at 5:30am and then masters and it was really crowded. I know relative to other masters programs we are totally spoilt with lane space but I t's the first time I have had to share a lane in months. Most of the masters lanes had 4 or 5 swimmers and my lane had just two of us and as such I definitely can't complain. The lanes are really wide when setup for the meet but with all the swimmers it was pretty choppy again by our standards.

    Today was was a mix of aerobic, fast aerobic and race pace.

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

    Main sets
    6x100 kick on 1:45
    500 with paddles no bouy on 1:20 base
    2x250 with paddles no bouy on 1:20 base
    5x100 with paddles no bouy on 1:20 base
    descend by round
    20x25 on :30 with a turn swum at 100 race pace
    6x50 on 1min swum as 25 fast counting strokes, 25 easy with 3 less strokes than first 25

    Warm down
    200 easy

    I held 1:22-1:23 on the kick set but felt pretty awful; tiredness and sore quads. On the 500 with paddles I went 5:11 which I was really surprised at because I felt pretty easy. It helped having someone fast in my lane as my rabbit to catch. On the 2:50s I went 2:35,2:33 which again I felt awful on. I was having a hard time hitting my turns at the bulkhead end for some reason which throw everything off each 50; like I was starting from stationary each time. The 100s I was holding 59s and had the same feeling of being just urgh. On the race pace 25s I gave it my all and held 13s with a turn which in reality may have been a little quicker due to sighting challenges with the clock. So really I am swimming ok but just feel pretty crappy. Maybe Tom is right on feel being overrated. On the last set I was doing 11-12 strokes at speed and the 9 coming back which almost felt like I was swimming in glue. I get why we are working on stroke count but i think my problem at times is tempo and lengthening just slows my tempo down considerably.

    I think I need to talk to Tom a little about my workouts again. I think we are doing some good stuff but our yardage is inching up again and I am tired. I wanted to do some base building at the beginning of this cycle but want to make sure we don't loose sight of what worked before Christmas, less quantity and more quality.
    Categories
    Swim Workouts
  6. Week 120 - Thursday

    by , January 15th, 2015 at 09:57 PM (After a long rest)
    Today was a weird day. I was tired when I woke up and have been feeling tired all day. At some point during my work day I tried setting up a meeting with someone for Friday which in the context of our conversation sounded like a few days away and someone gave me a funny look and asked, "you do know that Friday is tomorrow right", to which without even thinking I asked what day was it. For some reason I had it in my head that today was Tuesday and that I was planning a meeting at the end of the week, which somehow in my head was three days away. I don't know why ,but somehow this week has just got away from me. I have a lot going on at work right now and I think it's playing into my tiredness.

    This is morning I did swim bench and abs and then did a very easy swim.

    Weights
    10 mins vasa swim trainer
    10 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 2mins
    6x100 free on 1:30
    300 easy
    Categories
    Swim Workouts
  7. Thursday, Jan 15

    by , January 15th, 2015 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    850 various

    Main sets:

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

    5 x (25 AFAP from the blocks + 75 EZ)
    2 x free (11s), back (12), fly (12 flatfish), breast (14)
    100 EZ

    8 x 50
    odds = fly w/fins @ 100 pace @ 1:00
    evens = EZ @ 1:30
    100 EZ

    8 x 50
    odds = back @ 100 pace w/fins @ 1:00
    evens = EZ @ 1:30

    4 x 25 back, work on wider entry
    4 x 25 chest press fly
    50 EZ

    stretch cordz swim out to resistance and then ... (calling it 200)
    2 x :20 fast backstroke kick
    2 x free w/paddles, 15 fast strokes
    2 x breast, 10 strong strokes
    100 EZ

    Total: 3300


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

    Today, the Pitt head coach was there early and he gave me a few technique tips. Backstroke -- I'm very smooth and moving through the water nicely but am overreaching, need a wider entry. Fly -- hips are too low, need more of a chest press on that 100 pace. Starts were too flat -- I knew this while I was doing them. Probably rusty from not doing them in awhile when Pitt was closed or so long.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 01/16/2015

    by , January 15th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 1:50 1:40
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    12 X 50 1:10
    odd: easy even: fast--choice

    1 X 150 cruise 2:30
    1 X 100 fast 2:30
    Four times through

    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  9. A little back stroke

    by , January 15th, 2015 at 08:18 AM (Mixing it up this year)
    Just a little back stroke, but not enough to agrevate my elbows.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles held 1:40's
    5x100@1:45 free w/snorkle went 1:35, 1:33, 1:31, 1:30, 1:30
    500 free kick w/zoomers
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  10. Week 120 - Wednesday

    by , January 14th, 2015 at 09:42 PM (After a long rest)
    I had a good night of sleep last night and a decent workout but was a little tired on the race pace set today. We did the race pace set towards the end of the workout and did more faster mid distance work before the set than usual.

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

    main sets
    4x200 free with snorkel descend 1-4 on 3mins
    3x(2x100 kick on 1:50, 200 stroke(back) on 3mins
    100 easy
    16x50 free on :50 swum at 200 race pace with a turn at 50

    warm down
    5x100 free perfect stroke on 1:30

    On the descending 200s I started out on 2:12 and dropped about 3 seconds per 200 and finished on 2:03. This is definitely not slow but felt a lot harder than last weeks descending set. On the kick and back set I was holding 1:25s on the kick and then went 2:10s on the 200 backs. Tom said I was out in 1:04s and back in 1:06s. I did not feel too bad on these and these times are quick for me but I was tired. On the 50s at 200 race pace I was out on :27 on the first 2 but then was 27/28s to my feet on the remainder of the set. I just could not get on pace today. Based on how we swim this set strictly I should have stopped after I missed my first 50 but kept going. I really tried picking up the 50s a smidge to hit my pace but my stroke count went up as I got further into the set and just did not have it today.

    I have a kids meet this Saturday(the Greater Southwest Invitational - this is the meet I tapered for last year) and I am swimming the 200 free and the 200 back. My daughter(11) is swimming on Sunday somi get to compete and also be Dad this weekend. I am going to back off on weights tomorrow and instead will do more of a loosen up swim.
    Categories
    Swim Workouts
  11. Wed., Jan. 14

    by , January 14th, 2015 at 08:49 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    deadlift, 75 x 4 x 8
    face pulls, indeterminate weight (#5) x 3 x 25
    seated leg curls, 90 x 4 x 8
    back extensions, 150 x 4 x 8
    plate loaded rows, 80 x 4 x 8
    altitude drops, 10
    extreme angle iso squat, 2:30
    ab work: streamline crunches, med ball crunches, yoga ball roll outs


    Stretching, 15 min



    Swim/SCY/Solo:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 100 DPS back w/fins & paddles, focus on technique @ 2:00
    100 EZ
    4 x 100 DPS free w/fins & paddles, focus on technique @ 1:50
    100 EZ
    4 x 50 breast w/fins & paddles @ 1:15
    50 EZ
    3 x (25 shooter + 25 breast kick on back)
    50 EZ

    Total: 2200


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

    I decided to lift at Pitt today. This was a good call because then I could get in an EZ technique type swim afterward.

    I was very excited to hear that the Albatross meet will be held on March 21, so I will rest some for that. I will either swim 50 back/50 breast, 50 fly or 50 back/100 back/50 fly. Those are the lineups I've swum the last 8 years. And, since they never change the order of events, I won't either! Note to Jazz: 50 free is out because it is 10 minutes after 50 fly.

    Mr. Fort and I were pondering the fate of aging for masters athletes last night. The go to trainer here in Pitt says that the 50s is the decade where athletic performance declines the most and injuries are most likely to rear their ugly head. We have certainly had the most injuries then. In the last four years, I've had a labral tear, elbow tear and RC tear. Mr. Fort has had quite a few injuries too. One of mine was sheer stupidity, but the others were probably age and fragile shoulders.
  12. Sarasota Y Sharks Masters 5:30 AM Workout 01/15/2015

    by , January 14th, 2015 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Until further notice we will be swimming LCM on M-W-F and SCY on T-T

    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 fast :45 #4 on 1:15
    Four rounds, 1 round of each stroke IM order.

    16 X 100 pull
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  13. Great set today, one of my favorites

    by , January 14th, 2015 at 08:18 AM (Mixing it up this year)
    This is a great one for distance work.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 holding 1:23's
    #6-9@1:30 went 1:20, 1:20, 1:21, 1:21
    #10-12@1:25 holding 1:20's
    #13-14@1:20 went 1:18, 1:20
    #15@1:15 went 1:21 can't do this last one any more
    5x100@2:00 free EZ w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  14. Workout 01/13/15: noon and evening

    by , January 13th, 2015 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    I have been dealing with the onset of a head cold and skipped swimming on Sunday and Monday in order to get some rest. There is a high school swim meet today at the pool, so I decided to get in a quick swim at lunchtime in case the evening was cut too short.

    200 free/200 back/200 IM drill
    500 Noah's Ark with AP
    100 kick/200 Pull/50 kick
    (Solo/Rec/1450 yds/30 min)
    ---------------------------------
    Went out to lunch with my daughter to the Blue Benn Diner and we enjoyed some great food and conversation. I had the Ratatouille Omlete and cinnamon-raisin toast - delicious! Emma also singed up to audit a class at the Bible College here in town for the spring semester on Thursday nights: she is taking Revelation and I will be taking New Testament II. Tonight ...

    100 easy free
    3 x
    25 kick/25 fly/25 pull, :10sr
    25 kick/75 swim/25 pull, :10sr
    50 kick/50 choice, regroup
    (Masters/Rec/1000 yds/45 min)
    ------------------------------------
    Rather an easy workout since we were unsure of the timing of practice. Greg and Rachel were there and did a longer warmup. I was playing around with the GoPro in order to test different taping angles. I would welcome any suggestions for mounting or positioning of the device in order to get good shots for stroke feedback. I am think that a pole mount would be beneficial for close-up above and below water shots.

    It was a cold walk home and I could tell by the way that the porch creaked that it was below zero. Current temp = -2 (the high today was around 13. At least the sun was out, highlighting the frosted white peaks of the mountains surrounding town against the beautiful blue sky.

    Updated January 15th, 2015 at 12:20 AM by rxleakem

    Categories
    Swim Workouts
  15. Week 120 - Tuesday

    by , January 13th, 2015 at 09:50 PM (After a long rest)
    I was congested last night and could not stop coughing so took an alkaseltzer nighttime decongestant. I slept like a baby and don't think I moved at all during the night. This morning I felt pretty good and I enjoyed my weights and recovery swim.

    Weights
    10 mins vasa swim trainer
    3x(leg press, leg extension, lunges, squats, leg curls) 10,8,6 reps by round with increasing weight, 80%, max, fail
    10 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
    6x100 free on 1:30
    200 easy

    I worked my legs pretty hard today and I am very sore.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 01/14/2015

    by , January 13th, 2015 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    1 X 50 fast 1:15
    Two rounds

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 easy 1:15
    1 X 100 build 2:00
    1 X 100 fast 2:30
    Four rounds

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    Descend 200's 1-3
    Descend 100's by round (each round of 3 faster)

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  17. Monday, Jan 12

    by , January 13th, 2015 at 12:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

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

    4 rounds:
    8 x 25 @ 100 pace @ :45 + 150 EZ
    R1 = back (15 lows)
    R2 = breast (17 high-18, 17 is a bit too fast)
    R3 = free (14s)
    R4 = fly w/fins (11high-12)

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

    Total: 2950


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

    This was my 7th workout in a row, and I was tired after the sets of race pace 25s. I'm taking the day off today and getting a long overdue massage.
    Categories
    Swim Workouts
  18. Fly day today

    by , January 13th, 2015 at 08:28 AM (Mixing it up this year)
    Needed another easy day I thought.

    500 free
    500 free kick w/zoomers
    200 torque drill w/snorkle, paddles & bouy
    200 angel arm fly w/snorkle
    8x25 @:10RI fly kick w/board under water
    200 1 arm fly alternate rt/lt
    200 fly for time 2:29
    3x100 free easy
    200 free kick w/zoomers EZ

    Total 2500 yards
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/13/2015

    by , January 12th, 2015 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke--2 of each-- 1:15
    Round 4: 25 sprint/25 easy

    3 x 400 6:20
    swim or pull.
    negative split

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. Week 120 - Monday

    by , January 12th, 2015 at 09:49 AM (After a long rest)
    My daughter did not have a very good meet on Saturday adding times to all her swims; she just looked tired. One really bright spot on her 50 back was for the first time ever she swam high tempo back but unfortunately could only keep it going for 25. After the turn she went back to her 500 backstroke tempo😊. In my mind she is still a star and I am so proud of her. Despite her personal challenges it was great to see her smiling on deck and cheering her friends on.

    On my side I was physically beat after the race pace set on Saturday and had to grab numerous cups of coffee to stay awake. I was beat. The feeling continued the rest of Saturday but yesterday I felt much better. I had a pretty restless night of sleep on Saturday night and again last night. Serves me right for talking about how good sleep had been going I guess. Anyhow, I arrived early this morning and it was just as well because all the lanes were out of the pool due to diving yesterday. Myself and one of my team mates put the lane lines back in and I still started swimming at my normal start time. I felt smooth and strong in the warmup with no real aches and pains for a change. Today was our aerobic day.

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

    main sets
    8x100 kick on 1:45
    12x150 pull with paddles on 2mins descend 1-4,5-8,9-12
    100 easy
    12x50 on :50 IM swum fly back, back breast, breast free, free fly by 25
    8x50 perfect stroke counting stroke on 1min

    warm down
    100 easy

    i felt good on the main sets and held 1:25s on the kick. Then on the pull set I went 1:33,1:31,1:29,1:27,1:32,1:31,1:28,1:27,1:31,1:29, 1:27,1:25.

    I really felt good as I descended the 150s and for the first time in a while felt easy at these speeds. The IM set I swam pretty smooth concentrating on turns and staying long on my strokes. On the stroke count I was holding 10 strokes per 25 on free until the last one where I was able to do 9 strokes and was going easy holding :33s. It still amazes me how easy a :33 feels but how hard a :27 feels. I get it, but it always feels like the extra effort far outweighs the speed improvement. Overall I felt really good today although as I write this I have a small twinge again in my left shoulder. Nothing bad but something I again need to keep an eye on.
    Categories
    Swim Workouts