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Swim Workouts

  1. Week 101 - Friday

    by , September 5th, 2014 at 08:49 AM (After a long rest)
    Last night I picked my daughter up from the pool and then as a family we went to steak and shake for dinner. Definitely not my favorite place to eat but the kids made the decision and they actually agreed so my wife and I went along with it. I ate a burger for the first time at a restaurant for the first time in a long long long time. It was surprisingly good and I even ate the skinny fries they have which were good. It will probably be a very long time til I eat fast food again but it was fun.

    I had had a good nights sleep and the allergy meds seem to be helping.

    Todays workout out was very hard and once again my left thigh is hurting really bad. It's gone from a twinge to a full blown hurt. I am trying to swim through it as best as I can and it does not seem to slow me down but it sure does hurt. It's weird it's in the upper portion of the thigh at the front. I have iced after practice three days this week but today it really hurt. I was fine during the warmup and did not feel it at all. On the 50s fly I pushed off at the turn on number 2 and as I kicked down I felt it and it just got worse as the workout went on. I hurt less on free than fly! Oh well another little niggle to deal with. This getting old stuff sucks.

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

    Main sets
    4x(4x50 on 1min IM order by round, 4x25 free on 30 at 200 pace)
    100 easy
    3x(2x100 AFAP on 2mins, 2x50 kick on 1min)
    100 easy
    6x50 doggy paddle down, perfect free back with snorkel and cardio cap on 1min

    Total 3300scy

    As well as the muscle injury this workout was tougher than it looked. The 50s IM order I was holding 31s on the fly, 32s on the back, 39s on the breast and on the last round I did IM order by 25 instead of free. On the 25s at 200 speed I was holding 13s. When Tom told us the AFAP 100s set you could see the pain on everyone's faces. I like doing sets where we swim as a group and this was one of these where no matter your swim time we all went on the same send off. These sets have an energy of there own with people encouraging each other and it's quite energizing. Despite the pain in my thigh I held 55s throughout the AFAP 100s. I was very happy with this but I think I can go faster than this during this training cycle and hope to be able to work towards dropping a second or two on sets like this. It's more like a best average set although I swim them all out. The kick was equally hard and I was holding 40s. The hardest part was the transition from kick to swim and the first in each round was harder than the second for some reason. At the end of practice Tom asked if we enjoyed the workout which I really had to think about; it was definitely one of those workouts in hindsight that was awesome and you look at with some pride but during the workout it's awful. I am not sure if I would call it fun, but in a sick way it was satisfying if that makes sense.
    Categories
    Swim Workouts
  2. Avoiding the floating logs and some manatees

    by , September 5th, 2014 at 08:20 AM (Mixing it up this year)
    Lane space was at a premium today since it was LCM and the keds team was back so I swam in with Savannah Masters today.

    2x100@2:00 free
    4x50@1 free
    6x100 as 25 sprint when everyone is in the middle 50 sprint then dolphin kicks off bottom 25 EZ
    100 back EZ
    4x100@1:45 free descend
    300 free moderate
    2x100@1:45 free
    100 free fast
    2x100@1:45 free
    300 free moderate
    4x100@1:45 free descend
    200 EZ

    Total 3200 meters
    Categories
    Swim Workouts
  3. Week 101 - Thursday

    by , September 4th, 2014 at 10:06 PM (After a long rest)
    I had a better night of sleep but still woke before my alarm went off today. Unfortunately I did not feel that special in the pool and despite swimming quick I had to work really hard throughout todays workout. I donít mind working but when everything feels like a big effort it makes for a long workout.

    Warm up
    4x300 free with snorkel on 4mins

    Main sets
    4x(3x50 kick on :55, 1x200 IM on 3mins)
    4x200 pull on 4mins AFAP

    Warm down
    100 easy

    Total 3500scy

    I was going quicker than usual in the warm-up and ended up descending the 300ís. I started out at 3:30 and dropped to 3:15 by the last one. On the main set I was holding 42-43 on the kick and then went 2:25, 2:24, 2:22, 2:20 on the IMís. I took a couple of minutes rest after the IM set and then went into the 200ís. During my paint balling on Saturday I got hit in the thigh and yesterday I felt a twinge in the thigh muscle (I think itís just a bruise) but I ended up pulling the 200s today even though the set was written as swim free. I felt quite tired but ended up swimming some good times and went 1:56, 1:55, 1:56, 1:55.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-09/05/2013

    by , September 4th, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 interval left, 2 right.

    6 X 100 kick 2:15
    1 x 100 swim

    1 X 100 fast 2:00
    1 x 100 easy 2:00
    8 x 25 sprint :40 #8 is easy on 1:20
    Two rounds--Choice

    1 X 400 6:00 5:20
    4 x 100 1:30 1:20
    Two rounds, swim or pull

    WARM DOWN: 4 X 50 easy

    4700Y

    Updated September 5th, 2014 at 02:45 PM by RickMile

    Categories
    Swim Workouts
  5. Breaststroke...the mound of water I push

    by , September 4th, 2014 at 07:23 AM (Mixing it up this year)
    Today Walt and I were trying to figure out why I push a mound of water in front of me on breaststroke. The only thing I can figure is it has to be something from my wide kick which is due to my knee issue I have always had since blowing my knees out as a kid doing the whip kick. Walt said it looked really good except for the water I push.

    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    300 breast kick w/br fins
    4x50@1:15 breast held 54's
    300 free EZ
    2x50 breast for analysis
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  6. Wed Double, Sept 3

    by , September 3rd, 2014 at 10:05 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap/bicep ex
    streamline crunches, 2 x 50
    russian twists on incline, 25 x 3 x 25
    kneeling ab crunches, 130 x 1 x 15 (I felt like this was pulling on my shoulder a bit so didn't do any more reps)
    explosive leg press 175 x 3 x 15
    good mornings, 85 x 3 x6
    bulgarians in streamline position, 3 x 10 each leg
    hip abductor, 100 x 4 x6
    leg curls, 60 x 4 x 8
    standing broad jumps, 10
    knee tuck jumps, 10


    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

    20 x 25 burst SDK + cruise @ 1:00
    -- 5 right side, 5 belly, 5 back, 5 belly
    200 EZ

    4 x (25 AFAP backstroke kick (SDK to 15 m) + 25 EZ) @ 2:30
    -- went 13 high-14 flats
    200 EZ

    1 x 50 AFAP backstroke kick
    -- went :30
    200 EZ

    3 x (3 x 100) kick w/fins @ 1:45
    1-2 = 75 dolphin kick on back + :5 rest + 25 fast
    3 = all EZ
    100 EZ

    10 x 25 free w/fins, 1 breath @ :30
    100 EZ

    Total: 3500


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

    I was pretty pleased with my AFAP backstroke efforts today. Not sure I'll have any time to work out tomorrow, too many things to do including an MRI and working on getting all my security clearances again. Thanks Sandusky for causing me to waste my time on this stuff every year. I don't even work with kids!
  7. Sarasota Y Sharks Masters 5:30 AM Workout-09/04/2013

    by , September 3rd, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick + 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25 :40 #4 on 1:40
    Three rounds.
    150's: fl/ba/br by 50
    25's: round 1 fly, 2 back, 3 breast

    10 X 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is swim down

    4750Y
    Categories
    Swim Workouts
  8. Week 101 - Wednesday

    by , September 3rd, 2014 at 10:39 AM (After a long rest)
    Last night my wife had to attend my sonís open house at the school and met all his teachers. I was on daddy duty and made my kids day by taking them to steak and shake for dinner. Despite my wife preparing stouffers lasagna which is my daughters favorite they were both open to fast food. I decided to not eat fast food and instead watched my son and daughter devour burgers, fries and milk shakes while I drank water. I ended up eating some of the lasagna when I got home L. I had a better night of sleep but woke up at 4:15am and was wide awake so instead of tossing and turning I decided to get up. I was anticipating a tough workout today based on the fact that my daughters group does our workout the day before on slightly adjusted times and she had a tough one yesterday. I felt pretty crappy during the warm up but got going on the main set again.

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

    Main sets
    10x50 build on 1min
    15x100 swum as 5x100 on 1:20, 4x100 on 1:15, 3x100 on 1:10, 2x100 on 1:05, 1x100 on 1min
    200 easy
    8x100 kick with fins on 1:30 alternating board and back by 100

    Warm down
    400 easy

    Total 4100scy

    I finally loosened up on the 10x50s transition set. It helped having one of the young newer guys swimming next to me who is a good swimmer and I think when he gets his aerobic base up will push me on everything. We swam side by side in adjacent lanes and swam stroke for stroke through the build 50ís and were building to 30s each 50. On the 5,4,3,2,1 set I was the only one on these times and I was under instructions to hold low 1mins throughout and then see if I could make the last 100. Tom said my goal this year should be under 1min throughout; we shall see. Today I held 1:01s throughout and then on the last one dropped to :59. On this set I typically try to stay relaxed until the second 100 on 1:05 but today I was huffing and puffing all the way down. In hindsight it felt good but during the set it was tough. On the kick set with fins I was swimming these relaxed and was holding 1:05 on the 100s with the board and 57-59s on the 100s on my back.
    Categories
    Swim Workouts
  9. VO2 Max work today...really?

    by , September 3rd, 2014 at 07:37 AM (Mixing it up this year)
    Just a good quality workout today.

    500 free
    500 free kick w/zoomers

    3 times thru
    4x100@1:45 free w/strapless padles & bouy descend 1-4
    2x50@1:30 free sprint
    R1-1:35, 1:29, 1:26, 1:25, 40, 38
    R2-1:26, 1:25, 1:22, 1:21, 38, 35
    R3-1:25, 1:25, 1:22, 1:20, 37, 36

    300 free easy w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  10. Tuesday, Sept 2

    by , September 2nd, 2014 at 04:07 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

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

    4 x (25 AFAP + 75 EZ)
    50 EZ

    25 fly + 25 EZ
    -- tried fly, but it still didn't agree with the shoulder

    10 x 25 backstroke @ 100 pace @ :45
    -- held 15s with 12 SDKs
    200 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- held 15s with 11-12 SDKs
    300 EZ

    20 x 25 dolpin kick w/fins & board @ 100 pace @ :35
    -- held 12 flat or faster
    300 EZ

    Total: 3450


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

    Had a day off yesterday with the pool closed. Did my rehab exercises, some stretching and went on a hike with the fam. Today's workout was pretty standard for me these days. I was psyched that I could do backstroke without any pain.

    Teen Fort is now back at college. Lil Fort had her first day of school today, which was happily uneventful. Fort Son has a week or so before he heads back to Dartmouth for his senior year. Off to get Lil Fort from XC and then deposit her at soccer shortly. Back to the grind ...
    Categories
    Swim Workouts
  11. Week 101 - Tuesday

    by , September 2nd, 2014 at 01:41 PM (After a long rest)
    I had a horrible night of sleep once more. Looking back on my flog the past two years I seem to have sleeping issues in the fall and now I am wondering if these are related to allergies, despite the fact that thus far I have not had any congestion. I might try my allergy meds for a week to see if that helps. Despite the poor night of sleep I once again had a pretty good workout.

    Warm up
    5x200 free with snorkel on 2:45

    Main sets
    16x100 descend 1-4 on 1:20(swim round 1, swim with snorkel on round 2, swim with paddles on round 3, and swim round 4)
    4x(200 kick on 2:30, 4x25 fly on :40 AFAP)
    10x50 free drill, fly by 25 on :50

    Warm down
    100 Easy

    Total 4400scy

    I decided to try to hold the same descend through each round and also decided to descend from a pretty quick pace today and was out in 1:03 and descended to 58-59. I mainteained this throughout the 4 rounds of 4x100 and was 1-2 seconds quicker per 100 within the round. Despite going on a pretty easy send off time I was hurting by the end of round2 and the last 8 x 100s were hard work. On the next set I felt great on the kick and was holding 2:52s throughout, and was going 14 and 15s on the 25s fly. Coach did not specify the stroke on the 25s but I decided to do fly. Despite only doing limited fly todate I am already feeling stronger in general and I hope that this continued effort pays dividends. The drill, fly at the end was swum on 35s with a pretty big effort again on the fly.

    I start weights and dry lands tomorrow night so will no doubt be sore the rest of the week.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-09/03/2013

    by , September 2nd, 2014 at 11:29 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 100 1:40
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 kick 1:00

    1 X 50 moderate 1:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    1 x 50 fast 1:30
    Four rounds, all choice.

    2 X 300 4:30
    2 X 200 3:00
    4 X 100--descend 1-4-- 1:30
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  13. A sprint day... yeah... right

    by , September 2nd, 2014 at 07:24 AM (Mixing it up this year)
    Sprint and me don't go together well but I am going to do it anyway. And this after a night of no sleep. Good thing though since I forgot to set my alarms.

    500 free
    10x50@1:00 free kick w/zoomers
    5x100@:10RI free drills w/snorkle
    12x25@:45 free odds sprint evens easy on sprints went 18, 17, 17, 17, 16, 16

    5 times thru
    50@1:00 SPRINT went 38, 35, 34, 35, 35 not great but I just started working on this
    50@2:00 EASY

    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  14. End of summer OWSwims

    by , September 1st, 2014 at 05:23 PM (Maple Syrup with a Side of Chlorine)
    I haven't been blogging but have managed to get in some nice swims over the past two weeks...

    Went to CT for a couple of nights with the family to cap the end of the summer, staying in a cottage on the CT river in the town of Chester. We were able to spend some time in Westbrook and I was able to spend a little over 20 minutes on 8/21 in these rollers for a total of 0.66 miles:



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

    On 8/26 I met up with GregJS and Meg from our Masters team at Lake Raponda for a easy mile as the sun began to lower after a warm and humid day. So refreshing!



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

    On 8/30 I joined Meg and Greg at Woodford State Park for a brisk morning swim. It is a beautiful park with cold water that is very dark, almost as if one is swimming through tea. The wind was strong but the sun helped to keep us warm en route to our 3/4 mile swim in just over 30 minutes.



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

    The pool will reopen tomorrow, but I most likely won't get back before next week. NEM SCM Champs at BU will be Dec 12-14, so I have some time to get prepared

    Classes at the Bible college started last week, and I will make it this week (because of work). Looking forward to a profitable semester.
    Categories
    Swim Workouts , Open Water
  15. Week 101 - Monday

    by , September 1st, 2014 at 11:08 AM (After a long rest)
    On Saturday afternoon my daughters swim group went paintballing. I was asked to participate by her/our coach which I did not have to be asked twice to do. It was great fun! Only down side is that being ultra competitive means you end up with lots of bruises. I am covered in big purple, brown, yellow and red bruises from the back of my head(friendly fire), to my shoulders and legs. This morning the bruises combined with a pretty bad night(hot again) of sleep meant I was sluggish on the pool during the warmup. There were 9 of us at the pool this morning and we did a group workout that meant everyone could do the main set together.


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


    Main sets
    Drop a second 50s starting on 1min and see how low you can go
    100 easy
    8x50 kick on :50
    10x100 alternating pull with paddles and swim with paddles on 1:25 trying to drop 1 second per 100


    Warm down
    200 easy


    Total 3900scy


    I felt stiff on the first few 50s but once we got going I was fine. I ended up going down to 30 and probably could have gone at least one more(maybe two) but was not feeling it today and my legs in particular felt heavy. On the kick set I was holding 37-38s and once again my legs felt heavy. On the descending 100s I started out at 1:03 and managed to drop to 54s.this was kind of an interesting way to do the 100s because the pull with bouy was much harder than the 100 without the bouy. I was really tired at the end of this set.
    Categories
    Swim Workouts
  16. Sat Double, Aug. 30

    by , August 30th, 2014 at 04:16 PM (The FAF AFAP Digest)

    Drylands:


    RC/scap/bicep ex
    leg curls, 60 x 4 x 10
    russian twist on incline w/plate, 25 x 4 x 25
    kneeling ab crunch, 130 x 3 x 15
    back squat, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    hip abductor, 10 x 3 x6
    butt machine, 50 x 3 x 6 each leg
    captains chair leg raises, 3 x 15


    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15m (12 kicks) , then cruise
    200 EZ

    20 x 25 @ :45
    -- SDK on belly @ 100 pace to 15m (11 kicks), then cruise
    250 EZ

    Total: 2250


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


    Got in a double today, though the swim was mostly recovery. I'm hoping to get in a decent workout tomorrow bc Pitt is closed on Monday. As long as I'm stuck kicking for awhile, I was thinking I should really work on my flutter kick. It's pretty pathetic compared to my dolphin kick ...
  17. Week 100 - Saturday

    by , August 30th, 2014 at 01:55 PM (After a long rest)
    It was great to be back home last night and I had dinner(curry) with my wife and kids(chick-fil-a). I went to bed early and slept until 5am. I got up and had a leisurely breakfast before heading to the pool around 6:30am. Today was a team workout with everyone doing the same thing on the same interval. I continued the journey that is fly this morning once again doing way more fly than prior workouts.

    Warm up
    600 free with snorkel

    Main sets
    2x(5x50 fly on 1min fast, 5x50 kick on 1min, 5x50 IM order no free on 1min, 5x50 free breath every 5 on 1min, 5x50 free with snorkel on 1min)

    Total 3100scy

    i was was doing the fast 50s fly on 29s and they hurt. From 3 on I had to work hard to go under 30s. Interestingly the 50s free with snorkel I was holding 29s very easily.

    After practice ice I did my first yoga session and really enjoyed it. In particular I worked on all around flexibility and core strength which is exactly what I am looking for from this. Pat first I was very stiff but by the end of the hour my hips in particular started to loosen up. Good stuff and something I plan on adding to my routine; I figure it can only help me with my swimming.
    Categories
    Swim Workouts
  18. Friday, Aug. 29

    by , August 29th, 2014 at 08:28 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    10 x 25 burst belly SDK + cruise @ :45
    100 EZ

    20 x 25 dolphin kick to 15 m on belly @ 100 pace, cruise in @:45
    200 EZ

    -- At this point, I began to get sick of dolphin kicking. And started fretting about what overuse issues might arise from an excess of it ...

    8 x 200 kick w/fins @ 3:00-3:15
    -- done as 175 moderate + :5 rest + 25 fast
    -- I felt a little shin splinty on the first couple after putting on the fins, but after that it was fine.
    odds = flutter kick w/board
    evens = backstroke kick
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace :40
    -- held 12 flat or faster
    -- gave myself an extra :5 since this was at the end of practice, but probably shouldn't have ... it didn't seem very difficult
    100 EZ

    Total: 4150


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

    My shoulder already feels a tad better on the kicking only/ibuprofen regimen. I saw the doc today. I definitely have tendonitis, but the weakness in the shoulder made them think that possibly the RC was involved. I have an MRI next Thursday. I really don't think it's a tear, but who knows.

    I assigned a 30 x 25 @ 100 pace USRPT set tonight to my team. I was slightly worried about their reaction, but they all seemed to enjoy it.

    Updated August 30th, 2014 at 04:06 PM by The Fortress

    Categories
    Swim Workouts
  19. Week 100 - Friday

    by , August 29th, 2014 at 05:17 PM (After a long rest)
    Today was my last swim with the levonia masters and likely my last LCM swim til next spring. I had to cut the workout a little short due to an 8am appointment north of Detroit.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    12x200 on 2:45 descend 1-4 swum round 1 free, round 2 with paddles and round 3 paddles and pull bouy
    2x100 back easy 1:30
    4x50 free build on 1min

    warm down
    200 easy

    total 3700LCM

    On the 200s I descended nicely going 2:35,2;31,2:27,2:23 on round 1, 2:33,2:30,2:27,2:22 on round 2 and 2:33,2:30,2:27,2:23 on round 3. I felt good. The back and free were the last few swims on the set everyone else was doing and worked out as a good transition after my 200s. I was going 1:15s on the back and 33-34 on the 50s free. Once again I felt good. Despite having a great time and even featuring in the end of season team photo it's going to be great heading home and swimming with my team mates tomorrow. I have my first yoga class tomorrow after swim practice. Can't wait to see how pathetic I am. My hope is it will help with my flexibility and core strength.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-09/01/2013

    by , August 29th, 2014 at 03:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Workout will be for 60 minutes only today on Labor Day

    SCY
    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 4:15
    3 X 100 kick 2:15

    3 X 50 1:15 1:00 :50
    3 X 100 2:00 1:45 1:30
    Three rounds. #3 swim always @ 100%.
    Round 1: stroke(no free) intervals left
    Round 2: IM intervals middle--50's:1-fly 2-back 3-breast
    Round 3: free

    WARM DOWN
    Categories
    Swim Workouts