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Swim Workouts

  1. Week 106 - Thursday

    by , October 9th, 2014 at 07:20 PM (After a long rest)
    I had a good nights sleep last night but woke up stiff and sore. I never understand how I hurt more the second day after a lift than the first day. I always spend a lot of time warming down and stretching after I lift and it still hurts the second day. This mornings lift was brutal trying to loosen up. It took me until the end of the first round of weights to stop hurting from Tuesday. Today a group of us did the same workout as Tuesday.

    10 mins of vasa swim trainer done as 2 mins hard, 30 seconds easy x 4, no rest between transitions
    10 mins of abs done as 2x(45 seconds, 15 seconds off, flutter kick, crunches, planks, 1 arm 1 leg planks, flutter kick) no rest between rounds
    3x(bench, leg press, bicep curls, dips, lunges, pull ups) with 12 reps per exercise.

    Swim
    400 free with snorkel
    6x50 drill on :45
    6x50 kick on :55
    6x100 on 1:30 done as 3 with snorkel and cardio cap and 3 with paddles on holding 1:03
    400 easy
    Categories
    Swim Workouts
  2. Wed.-Thurs, October 8-9

    by , October 9th, 2014 at 06:00 PM (The FAF AFAP Digest)

    Wednesday: Drylands


    -- did about 50 minutes at the gym
    -- forgot to bring iPhone to write it down


    Thursday: Swim/SCY/Solo

    Warm up:


    500 various
    100 scull
    100 chest press fly
    6 x 25 top hat drill: this is a great drill and I'm going to assign it to my swimmers tomorrow!
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x (10 x kick or swim @ 100 pace w/fins + 150 EZ)
    R1 = backstroke kick
    R2 = flutter kick
    R3 = dolphin kick
    R4 = breast

    Total: 2850


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

    I only had time for a quickish swim before rushing off to my last PRP session. The dr said I could try a few fast strokes in a couple weeks. I'm a little hesitant too since last time I did that I had a setback. I will probably wait until the pain is significantly gone.

    I can tell I'm losing some motivation. I'm rather sick of kicking and this is not a fast healing type of injury ... I may have to do some cross training ...

    Updated October 10th, 2014 at 08:59 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Week 106 - Wednesday

    by , October 8th, 2014 at 08:41 PM (After a long rest)
    Yesterday's new weights really hit home last night and to say I was sore is an understatement. I woke this morning and my legs were mush. Despite feeling less than chipper this morning I headed to the pool excited about trying some race pace work today.

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

    Main sets
    4x200 on 3mins, odds free with snorkel and evens IM
    16x50s at 200 race pace on 1min(goal time 26)
    100 easy
    12x50 perfect free on 1min
    6x75 kick with fins on 1:15 swum easy, under,water, fast

    Warm down
    100 easy

    The 200s were intended to get my heart rate up and I went 2:10 on the frees and 2:20 on the IMs. My heart rate was up! I held 26s on all of the 50s. We will be dropping the time to :50 ala usrpt and continuing to failure. Despite this not being a usrpt set it was a tough set and it was good swimming at race pace. After the first few I hit a good rhythm and did not feel like I was at my failure point. I think the same set at :50 will be very difficult. The rest of the workout was basically a long warm down. As I write this I am very sore both from weights and this mornings swim. I am not looking forward to lifting in the morning.
    Categories
    Swim Workouts
  4. No lap lane today

    by , October 8th, 2014 at 07:28 AM (Mixing it up this year)
    There are some groups that just think they can come in and take over. One kids team in particular comes in only on Wednesdays. Why not Tuesday or Thursday when it is not busy. Thankfully Walt lets me swim in one of his lanes then he can put a new person next to me if he needs to.

    Tried to keep it easy today.

    600 free
    500 free kick w/zoomers
    400 free w/snorkle maintain 6 beat kick
    300 free
    200 free drill
    100 free kick
    4x50 from block 15m breakouts
    500 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  5. Workout 10/07/14: evening

    by , October 7th, 2014 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    Good end to my vacation last week, complete with a quick two mile jog on Sunday after church. Busy couple of days to start the week: after work Monday I went to help at the community forum to address opiate addiction as part of my duties with the Rx Abuse Task Force, this morning I was up early for a presentation on adult immunizations at the local Rotary meeting, then a Rx Task Force meeting to debrief from last night (it was very well done), then Chapel and a drop in session with the worship band at the college. Right back to the grind!

    Masters tonight:

    200 swim/200 kick/200 pull (plus 200 IM drill)

    Drop-down set:
    200 swim on 4:00 (did 300)
    150 pull on 4:00 (did 250)
    100 kick on 3:00
    150 swim on 4:00 (did 300)
    100 pull on 2:15 (did 150)
    50 kick on 3:00 (did 100)

    8 x 50 on 1:15 (even split 1->4, desc 5->8) I did BK
    12 x 25 on :45 (every third FAST)
    200 loosen and out
    (Masters/Rec/2900 yds/65 min)
    ------------------------------------
    A great swim tonight again with a full pool, as Carol, Melissa, Rachel, Meg and Kevin2 made it to the pool. The team did great with 50's pace work, so we had some extra rest on the descend efforts. A beautiful moon tonight, might try to get up early to see the "blood moon" lunar eclipse, or I might just try to get some
    Categories
    Swim Workouts
  6. Sun-Tues, October 5-7

    by , October 7th, 2014 at 05:05 PM (The FAF AFAP Digest)
    Sunday: Drylands

    Did about 50 minutes at the gym with my sister.

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


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    8 x 25 burst SDK + cruise
    150 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    3 x (10 x 25 @ 100 pace w/fins + 150 EZ)
    R3 = breast (14s)
    R2 = dolphin kick w/board (12 flats)
    R1 = backstroke kick (started off with a couple 15s and I realized I was doing 15 SDKs, which is 50 pace, not 100 pace. Switched to 12 SDKs and went 16s)

    Total: 2950


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


    Tuesday: Swm/SCY/Solo @ Pitt

    Warm up:


    same as Monday

    Main sets:

    8 x 25 SDK on back @ 100 pace to 15 m then cruise @ :45
    100 EZ

    8 x 25 SDK on belly @ 100 pace to 15 m then cruise @ :45
    100 EZ

    1 x 50 dolphin kick @ 100 pace + 100 EZ
    -- Realized that I didn't have 100 pace in me, so shifted to recovery mode. Got very little sleep last night as I had to get up early to take my sister to the airport. Poor sleep = poor workout for me.

    6 x 200 cruise back kick w/fins @ 3:00
    150 EZ

    Total: 3000


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

    I had an extremely nice but very busy visit with my sister. Did a little less than usual to have more time with her.

    My shoulder is definitely a little worse than it was a week ago. So something, probably the backstroke starts I did and not enough rehab, impeded my forward progress in the healing department. Sigh. I think, unfortunately, that I will not be able to compete in the Sprint Classic at the end of October. I'm pretty disappointed as I've swum in that meet every year since I began masters. And it's always a fun meet with the Battle of the Drop dead Sprinters. Ah well, I guess there are always more masters meets. I'll have to aim for something in December.
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/08/2014

    by , October 7th, 2014 at 12:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 50 1:00
    1 X 300 4:30
    4 X 50 kick 1:15
    Two rounds.

    1 X 400 kick + 100 swim

    10 X 200 odd: free on 3:00 even: IM on 3:30

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  8. Week 106 - Tuesday

    by , October 7th, 2014 at 08:34 AM (After a long rest)
    Today we started the new Tuesday and Thursday routine of lifting for an hour in the morning followed by 30 mins of swimming. The new lift program is different to before and I found it very hard this morning.

    10 mins of vasa swim trainer done as 2 mins hard, 30 seconds easy x 4, no rest between transitions
    10 mins of abs done as 2x(45 seconds, 15 seconds off, flutter kick, crunches, planks, 1 arm 1 leg planks, flutter kick) no rest between rounds
    3x(bench, leg press, bicep curls, dips, lunges, pull ups) with 12 reps per exercise.

    Swim
    400 free with snorkel
    6x50 drill on :45
    6x50 kick on :55
    6x100 with snorkel and cardio cap on 1:30 holding 1:05
    400 easy

    i was like mush when I got in for the swim but started to feel better as the swim went along. I felt ok at the end.
    Categories
    Swim Workouts
  9. Shoulder trouble...

    by , October 7th, 2014 at 08:21 AM (Mixing it up this year)
    Still having issues with my shoulder. Going to baby it till the weekend. If it hurts at the meet I can just scratch my events and go play at Universal or Disney.

    500 free
    500 free kick w/zoomers
    5x200 fly drills w/zoomers and snorkle
    4x50 from block
    200 free kick w/zoomers
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  10. Week 106 - Monday

    by , October 6th, 2014 at 10:02 PM (After a long rest)
    I had a good nights sleep last night and was a little tired and sore from yesterday. Luckily today was a recovery workout consisting of moderate yardage but low intensity.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    8x100 free on 1:20 with snorkel and cardio cap
    3x500 pull on 6mins
    100 easy
    12x50 drill build by 25 on 1min
    12x75 kick on 1:30 descend 1-3

    Warm down
    100 easy

    i swam smooth on the 8x100s and comfortably held 1:05s. The 500s I again felt pretty smooth and held 5:25s. The 50s drill build I focused on hand entry and my turns, streamline and breakout. The kick I went 1:05,1min, :55-:57 as my descend. I was doing great until the last round where I dropped from :55 to :57. I am looking forward to weights and a shorter swim tomorrow.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/07/2014

    by , October 6th, 2014 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 150 2:30 2:15
    3 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
    8 X 50 kick 1:05

    1 X 100 moderate 2:00
    4 x 50 descend 1:00
    6 x 25 sprint :40 #6 on 1:20
    Two rounds, choice

    3 X (3 X 150 2:30 #3 on 3:30
    Swim #1: 50 fast/100 moderate
    Swim #2: 100 fast/50 moderate
    Swim #3: fast

    WARM DOWN: 4 X 50 easy

    4650Y
    Categories
    Swim Workouts
  12. YUCK I hate getting older

    by , October 6th, 2014 at 07:37 AM (Mixing it up this year)
    I was hoping to avoid a few things that have started happening. Hot flashes YUCK, stay away. Thought I was getting sick then realized what it was and oh well....

    As for my shoulder issues I think I worked them out well so far but I will have to be diligent this week with the Rowdy Gaines Classic and a trip to Universal and Disney.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy went 1:26, 1:26, 1:25, 1:25, 1:25, 1:21, 1:21, 1:20, 1:20, 1:21 1-5 was alternate breathing 6-10 were breathing on the right only
    500 free kick w/zoomers every 3rd lap FAST
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  13. Workout 10/04/14: morning

    by , October 4th, 2014 at 03:25 PM (Maple Syrup with a Side of Chlorine)
    Well, I found some gumption during the middle part of my staycation and worked for two days at the college library, helping out a mission team from Dothan, AL, rip heating ductwork out of the attic. Although it was messy and I picked up some good cuts, it was a good time. Yesterday I headed out on a long planned motorcycle ride to the town named after my own in the next state over, and the weather was beautiful. I was musing that this time of year, you don't worry much about cars on the side of the road being in trouble, but you look to see where the occupants might be taking some pictures! Here are a couple from yesterday ...





    Great turnout at Masters this morning:

    200 swim/200 kick/200 pull
    8 x 50 on 1:15 (videotaping each swimmer, I did one)
    6 x 75 on 1:45 (did 100's)
    4 x 50 kick
    12 x 25 on :45 (odd = choice, evens = Fast
    200 pull (I did 300)
    4 x 50 active recovery and out
    (Masters/Rec/2250 yds/75 min)
    --------------------------------------
    We had a full house with eight swimmers, including Greg, Brent, Melissa, Meg, Rachel, Rebekah, and Kevin. I plan to upload the video to youtube and send out some thoughts to each person individually.

    I went to men's breakfast with my son before practice, and was able to take this picture on the way home:

    Categories
    Swim Workouts
  14. Week 105 - Saturday

    by , October 4th, 2014 at 01:13 PM (After a long rest)
    My son had a friend over and my daughter had a hoedown at school. As the family activities went on around me I sat down for what I planned was 5minutes and the next thing I knew my wife woke me in the chair around 7pm and packed me off to bed. Even by my standards this was early. As I look back over the past month on my flog I have been tired and I think the stress of work, allergies and some tough workouts has been playing havoc on me. It was great getting a good nights sleep that lasted almost 10 hours.

    Today we we did a race pace set which will become a staple over the next few months. Today we did a fixed number of 100s but the plan is to do a 100 set on Saturdays until failure.

    Warm up
    16x50 drill swim with snorkel on 1min

    Main sets
    10x50 with snorkel on :35
    100 easy
    8x100 free on 2mins at 500 race pace
    200 active recovery
    6x100 on 2mins, odds 1 second faster than 500 pace, evens kick fast

    Warm down
    100 easy

    i felt really good during the warmup for a change. The 10x50s I started out feeling good but at #4 these started to become uncomfortable. I ended up holding :30s on these and finally around #8 they started to feel better again. The 8x100s my goal time was :58s and I went :58,:58,:57,:57,:57,:57,:57,:57. These were by no means easy but I felt consistent and strong throughout. On the next set I held :56s on the swims and 1:25s on the kick.

    After swimming I lifted pretty lightly doing the normal 3 rounds but went 80% on all rounds focusing on my upper body; inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extensions. i deliberately went light today due to swimming a meet tomorrow. I am swimming the 200 back and 500 free at a usas meet. My daughter is swimming two days in the afternoons, whereas I am swimming just the one session tomorrow morning.

    After lifting, I did my yoga class which absolutely crushed me physically today. I really have an appreciation for yoga and have really enjoyed the core and stretching associated with it....but it's the base class and it's kicking my butt. Heaven knows how bad I will feel when I go up to the next level. Maybe I will just stick with this level and concentrate on core and flexibility.
    Categories
    Swim Workouts
  15. Week 105 - Friday

    by , October 3rd, 2014 at 05:58 PM (After a long rest)
    I had a good night sleep and felt pretty good today. Today's workout was springy and pace oriented.

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

    main sets
    20x50 kick on 1min best average
    20x25 with 10 squats at the start end and 10 dips and 10 push ups at the opposite end on 1min
    4x(2x25 AFAP stroke on :40, 50 kick with the last 12.5 AFAP on 1min) IM order(no breast with fly instead for me)

    warm down
    100 easy

    i held :37-38 throughout the kick set. The 25s were interesting and I hurt in places I did not know I could hurt, like my knee cap. The 4 rounds at the end I held 13-14 on the fly and back and 12s on the free. Today I felt good.
    Categories
    Swim Workouts
  16. 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
  17. 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
  18. 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 50ís I held 30s and as such was uncomfortably uncomfortable as opposed to comfortably uncomfortable. On the back 100ís 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
  19. 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
  20. 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.