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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout 09/12/2016

    by , September 9th, 2016 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 x 50 descend 1:00
    8 x 25 fast :40 #8 on 1:20
    Two rounds, choice

    14 x 100 2:00--choice
    #3-6-9-12 are fast
    #13/14 are warm down

    4700Y
    Categories
    Swim Workouts
  2. Wed-Thurs Sept 7-8

    by , September 8th, 2016 at 03:01 PM (The FAF AFAP Digest)

    Wednesday:


    45 minutes of dryland & rehab ex, then


    Swim/SCY @ Pitt

    Warm up:

    450 various
    8 x 50, supposed to be all back-free @ :55
    -- I alternated 2 back-free, then 2 kick
    8 x 50 w/fins, UW 12.5+ each length @ 1:00
    50 EZ

    Main set:

    The team was doing 2 rounds of a long set. I wanted to do only the second round, so I moved into a split lap lane to do:

    20 x 25 IM order @ 100 pace @ :45
    -- did single arm fly on the fly bits
    250 EZ

    kick set w/fins (team was swimming backstroke)
    1 x 200, work UWs @ 3:45
    1 x 100, UW 12.5+ each length @ 2:00
    4 x 50, UW 12.5+ each length @ 1:00
    50 EZ
    12 x 25 burst dolphin kick to 15m + cruise @ :50
    150 EZ

    Total: 3000



    Thursday: Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 breast kick w/buoy @ :45
    50 EZ
    10 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ
    10 x 50
    odds = double shooter w/fins @ 1:00
    evens = EZ @ 1:30
    300 EZ

    Total: 2250


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


    Today I was pretty bushed from last night. I find it hard to swim in the evening and then be recovered sufficiently the next day at noon. So I took it pretty easy today so that I can do some sprinting at Pitt tomorrow.

    My shoulder is feeling somewhat better. For once, I started resting it at the first sign of pain.

    I am being a little indecisive about my meet schedule moving forward. I had thought about going to the Rowdy meet, but I'm not positive my shoulder will be 100%. I will definitely do the Sprint Classic on Oct. 30 and I am thinking of doing this meet in lieu of NE Champs on Nov. 19-20. http://www.usms.org/comp/event.php?M...0161119SCMNACS. That would allow me to train through December and perhaps taper a bit for the Auburn meet in February. I am not planning on going to Riverside. My allergies & asthma have been debilitating the last 3 years in late April, so I don't want to plan a taper meet for that month this year. Plus, it's a not so great pool, outside, and very far away. I could always go to Zones if all is well. I was hoping to see some Ohio meets on the USMS calendar, but there aren't any listed yet.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 09/09/2016

    by , September 8th, 2016 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15--second 50 fast
    1 x 100 swim

    3 x 100 IM 1:45
    1 X 100 stroke--choice-- 2:15
    Three rounds

    1 X 300 4:30
    1 X 150 2:15
    Three rounds--swim or pull.
    300's: negative split
    150'S: last 50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 09/08/2016

    by , September 7th, 2016 at 11:56 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 x 200 IM 3:30
    1 X 100 free 2:00
    1 x 100 IM 1:45
    1 X 100 free 2:00
    Three rounds. Descend both IM's by round 1-3

    1 X 200 3:00 3:00 3:00
    4 X 50 :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  5. Workout 09/06/16: evening

    by , September 6th, 2016 at 09:19 PM (Maple Syrup with a Side of Chlorine)
    I've had a bit of a wirlwind summer and did zero swimming. In addition to some extra hours at work, I spent the majority of my time with the family. My son is off to college at Cleveland State as of a week ago, so tonight I decided to hit the pool (which just opened up after a two week shutdown).

    200 swim/100 kick/200 pull
    8 x 50 on 1:00 (even pace 1-4, descend 5-8 - did backstroke)
    4 x 100 on 1:45 (even pace)
    4 x 75 on 1:30 (kick/drill/back)
    100 loosen and out.
    [Masters/Rec/1700 yds/35 min]
    -------------------------------------

    There was more, but I didn't want to shock my system too much! It was fun watching the nationals livestream and James and Tom posting on facebook about their adventures.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 09/07/2016

    by , September 6th, 2016 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 100 KICK 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 KICK 4:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 300 KICK --

    4 X 50 descend 1:15 #4 on 1:30
    4 X 25 sprint :40 #4 on 1:00
    Three rounds. Round 1 fly, 2 back, 3 breast

    7 x 200 pull 3:00
    1-3: Establish good pace
    4-7: descend and negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  7. Labor Day Kicking, Sept 5

    by , September 5th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Today I went to the Pitt Labor Day practice. It was distance free day, but I skipped some yards and modified to kick. Pitt was set up long course bc the college kids were in before us.


    Swim/LCM @ Pitt

    Warmup:


    400 various
    300 kick

    Main sets:

    4 x 100 back kick w/fins @ 1:45
    -- descended to 1:13

    800 free (with paddles & some breathing pattern)
    -- Instead, I did
    8 x 50
    odds = stroke @ 100 pace
    evens = EZ back kick
    50 EZ

    8 x 100 back kick w/fins @ 1:45
    -- 1-4 = 1:14-15
    -- 5-8 = 1:13, 1:13, 1:12, 1:12, 1:09-10
    100 EZ

    400 free + 100 EZ
    -- no, did 5 x 50 EZ various

    4 x 100 back kick @ 1:45
    -- descended to 1:09-10
    50 EZ

    200 free
    -- did 150 EZ

    4 x 50 back kick w/fins @ 1:00
    -- 33, 33, 31, 31
    100 EZ

    Total: 3600 m


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


    That was a ton of long course kicking and my quads are a bit sore. I was actually pleasantly surprised with my times on the aerobic kick sets. I'm not usually a descender, and I was not in great distress. I was especially surprised to crank out a couple pretty fast 50 kicks at the very end of practice. I guess I am in better shape than usual with all the long course training. Although I definitely just have more leg endurance than swim endurance. Hope everyone is having a great day!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 09/06/2016

    by , September 5th, 2016 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50
    50's: descend 1-3/4-6

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Every third @ 100%--choice

    2 X 400 6:00
    2 X 300 4:30
    2 x 200 3:00
    2 X 100 1:30
    Pull--swim #2 faster at each distance

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  9. Fri-Sun, Sept 2-4

    by , September 4th, 2016 at 02:44 PM (The FAF AFAP Digest)

    Friday: Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 free)
    10 x 50, 25-35 UW then cruise
    100 EZ
    8 x 50 burst + cruise
    150 EZ
    24 x 50
    odds = 100ish pace (6 kick, 6 swim)
    600 EZ

    Total: 3650 m


    Saturday: off


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    4 x 50, 25-35m UW
    50 EZ
    10 x 50 burst dolphin kick + cruise
    150 EZ
    3 x (50 AFAP kick + 50 EZ)
    200 EZ

    Total: 2200 m



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


    Got in my last outdoor swim of the season this am. The water temp has been in the 79 degree range, which is so much more palatable than the hot pool temps of July. Unfortunately, my right bicep tendon is very painful at the moment. It was probably that longish (for me) fly set that I did the other day. Whenever the though flies into my head to work on fly, I should smother that thought. It's always deadly. I'm hoping a few days of kick only workouts will be of help. Hope everyone is having a relaxing Labor Day weekend!
    Categories
    Swim Workouts
  10. Week 204 - Saturday

    by , September 3rd, 2016 at 10:41 AM (After a long rest)
    I went to bed early and very unusually remembered my dreams; I was back in college swimming. I guess Deanna is right that I think about swimming a lot!!! Despite a lot of sleep I was still tired this morning.

    The pool was setup LCM today. We will be swimming LCM Friday-Monday each week until December when the bulkhead has to be moved for the end of year prelims and finals meets.

    Warm up
    400 left arm pull free with snorkel
    6x50 left arm finger tip drag drill with high elbow on 1min

    main sets
    8x50 done as 25 afap over kick, 25 streamline kick on 1min
    12x100 streamline back kick with fins on 2mins
    8x100 kick on 2mins

    warm down
    200 easy

    my elbow was aching today and the streamline position hurt my elbow for some reason; this is the first time this has happened. I held 1:06/1:07 on the kick with fins. On the 8 without fins I held 1:43/1:44s. I was whooped after this practice.

    I love long course but I don't like long course in pain
    Categories
    Swim Workouts
  11. Week 204 - Friday

    by , September 3rd, 2016 at 10:32 AM (After a long rest)
    I slept ok but was tired this morning.

    Pool setup scy

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    Main sets
    8x50 kick on 1min
    16x25 as 12.5 streamline kick afap transitioning to left arm with over kick afap for 12.5 on :40
    6x100 kick on 1:30
    4x(100 streamline back kick on 1:15, 75 streamline back kick on :50, 50 streamline back kick on :35, 25 streamline back kick on :20)

    Warm down
    200 easy

    Despite doing well on the first few sets this kicking is getting really old. To make matters worse, despite the no arm use my elbow is still hurting. I see the surgeon on Tuesday.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 09/05/2016

    by , September 2nd, 2016 at 11:06 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 400 negative split

    1 X 100 kick 2:15
    6 X 50 kick 1:10

    1 x 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    5 X 25 sprint :40 #5 on 1:20
    Three rounds. Round 1 fly, 2 back, 3 breast

    6 X 250 pull 3:45
    150 cruise/100 fast

    WARM DOWN: 4 X 50 EASY

    4550Y
    Categories
    Swim Workouts
  13. Week 204 - Thursday

    by , September 1st, 2016 at 06:17 PM (After a long rest)
    I realized that my sleeping challenges are again related to my allergies. I took some allergy meds before going to bed and slept much better, but woke up tired. No win I guess!

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    Swimming:
    Pool setup was scy
    400 left arm free with snorkel
    6x50 left arm fingertip drag drill with high elbow on :50
    12x50 kick on 1min
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  14. Wed-Thurs, Aug 31-Sept 1

    by , September 1st, 2016 at 01:39 PM (The FAF AFAP Digest)

    Wednesday: Swim/LCM/Solo @ Lebo


    600 various
    4 x (25 scull + 25 free w/paddles)
    10 x 50 w/fins, 25-35 m UW SDK then cruise
    100 EZ
    12 x 50 kick @ 1:30
    --mixed flutter, breast w/buoy and dolphin on back
    100 EZ
    8 x 50 DPS w/paddles, alt free & back
    100 EZ

    Total: 2500m


    I was pretty tired after 3 hard days and that 400m of fly yesterday, so went all easy. Both bicep tendons also feel a little twitchy. I need to get back to my rehab exercises.



    Thursday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    8 x 50, 25-40 m UW SDK then cruise
    8 x 50 burst dolphin kick w/board + cruise
    150 EZ
    6 x (50 AFAP w/fins + 150 EZ)
    -- 3 kick (27s), 3 breast (30)
    50 EZ
    10 x 50 DPS w/paddles
    -- alt free & back
    300 EZ

    Total: 3800


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


    It was such a beautiful day today that I didn't want to leave the pool! Only one more day of adult lap swim. It's so much nicer to have 2 hours rather than just 1 hour. Pretty bushed after that one.
    Categories
    Swim Workouts
  15. sarasota Y Sharks Masters 5:30 AM Workout 09/02/2016

    by , September 1st, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 x 200 free 3:00
    4 X 50--strong-- 1:10 #4 on 1:30
    Three rounds.
    50's: choice

    4 x 300 pull 4:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  16. 8/31/16 Fast with fins

    300 with snorkle and bouy
    200 IM drill

    3 times through
    200 free w/fins @ 3:00 descend by round
    3 x 100 kick w/fins @ 1:30 best average
    4 x 50 drill/swim @ 1:15 (went IMO)

    mini sets that followed each round above
    1. 8 x 25 tombstone kick @ 40
    2. 8 x 25 fly drill @ 30
    3. 8 x 25 @ 30 15 yards sprint, 10 cruise

    4 x 50 free @ 60 descend to sprint
    400 time trial

    200 w/d
    4000 SCY

    Everything felt great tonight. That doesn't happen very often. With my summer training being pretty much a wash, I guess it's time for a fresh start towards SCM.
    Categories
    Swim Workouts
  17. Week 204 - Wednesday

    by , August 31st, 2016 at 09:45 PM (After a long rest)
    I had a good night of sleep but struggled to get out of bed this morning. As a result I was a few minutes late getting to the pool.

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag drill with high elbow on :50

    main sets
    8x50 kick on :50 getting HR up
    16x50 kick with fins best average on 1min
    200 easy
    10 minutes of vertical kicking done as 1min flutter kick, 1min fly kick
    8x25 left arm out head down kicking on :35
    8x25 right arm out head down kicking on :35
    8x25 underwater no fins on :35

    warm down
    200 easy

    i had a great kick set with the fins and held :25s throughout.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 09/01/2016

    by , August 31st, 2016 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 150 2:45
    3 X 100 1:45
    4 X 50 kick 1:15
    1 X 150 2:30
    3 X 100 1:30
    3 X 100 kick 2:15

    4 X (4 X 100
    Descend each round 1-4
    Rounds 1/3: free on 1:30
    Rounds 2/4: IM 1:45

    1 x 200 3:00
    1 X 150 3:00
    Four rounds
    150's: 75 cruise/75 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  19. Tuesday, Aug 31

    by , August 30th, 2016 at 05:03 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    10 x 50 burst SDK + cruise
    150 EZ
    16 x 50
    odds = fly w/fins @ 100 pace
    evens = EZ
    150 EZ
    8 x 100 kick
    odds = fastish flutter kick w/fins & board around 1:08-1:10
    evens = EZ backstroke kick
    8 x 50 DPS w/paddles, alt free & back
    100 EZ

    Total: 3600m



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


    It was an absolutely gorgeous day. Not a cloud in the sky and the water temperature was fine, not too warm. It was rather crowded. But I shared a lane with two swimmers from Lebo Masters. That is vastly easier than circling with the noodlier lap swimmers. I managed to make it through 8 x 50 fly. Held 29s on all of them. I was surprised I could do 8 of them, but I took a bit more rest on the last 3-4. I am anxious to get back to Pitt to see friends there after a month of closure. But it's just too nice to pass up two hours in the outdoor pool right now.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 08/31/2016

    by , August 30th, 2016 at 12:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 2:30
    8 X 50 kick 4 on 1:10 4 on 1:00

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

    1 X 300 free 4:30
    1 X 100 IM 1:45
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 300 IM --

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts