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Swim Workouts

  1. Sunday, April 5

    by , April 5th, 2015 at 02:55 PM (The FAF AFAP Digest)
    1800 EZ @ LA Fitness

    30 minutes RC & stretching


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

    Hope everyone is having a rest weekend!

    Mr Fort and I exchanged massages last night. I had him work on my calves, forearms and lower back. Ouchy, it was a little painful.
    Categories
    Swim Workouts
  2. Sat., April 4

    by , April 4th, 2015 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Today I was lucky to get to swim with two of my masters swimmers, Lindsay and Kathy. They're both tapering a bit for Colonies/Y Champs, so we could mostly do the same things. The pool was set up long course again, much to my chagrin. I think long course is sneaky and can make you unduly tired.

    Warm up:

    500 various
    8 x 50 @ 1:10
    -- I did a variety of stuff with some 25 m shooters
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:30
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x 50 @ 100 pace + 200 EZ
    -- I did fly w/fins and went 29s, same as the 5 I did the day before.

    Total: 2450 m


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

    My calves were cramping during this workout again, same as yesterday. I need to hit the foam roller. Tomorrow, I'm going to do a completely easy recovery swim. Then I'll just rest for 5 days for Zones. I'm getting a massage tomorrow too!

    The ears don't really hurt anymore, but they still feel clogged.

    The nationals timeline is out. I have good rest between my events and a sleep in on Saturday. The only crunch is the back to back mixed medley relay and 50 fly. I will only have a few heats of rest. At least I already have a solid 50 fly time this year!

    Updated April 4th, 2015 at 05:15 PM by The Fortress

    Categories
    Swim Workouts
  3. Week 131 - Saturday

    by , April 4th, 2015 at 12:56 PM (After a long rest)
    I had a good nights sleep last night but again woke up tired. I did not do enough warm down yesterday and was also a little sore. I had organized with a friend that our daughters would do yoga with us today so my daughter came to practice with me. It's always fun driving to practice with her. It's such a simple thing but always so enjoyable. She selected the music and decided on some Queen which we both rocked out to on spotify.

    Today's workout was our first real taper workout and instead of the 16x100s we did 12. The pool was still setup LCM.

    Warm up
    400 free with snorkel
    10x50 drill swim by 25 on 1min

    Main sets
    4x100 kick on 2:15
    12x100 at 400 race pace on 2:30

    Warm down
    200 easy

    Despite the lower yardage today this was really tough and the intensity of both the kick and the 100s at race pace made for a long hour. I was holding 1:40 on the 100s kick. Looking back this is the fastest I have done 100s kick LCM. The 12x100s I was out on #1 in 1:03 and then held 1:04s through 6 at which time I listened to my body and decided I needed to ease up despite this being a second quicker than my goal times of 1:05 so put paddles only on and focused on kick and DPS. I went 1:07 on the first with paddles(this one was weird because I felt like I was working it hard and did not intentionally ease up and appeared to go on the right time). I then held 1:03s on the remaining 5x100s.

    After the swim my daughter and I headed off to Yoga. The class is a basic class and generally is more focused on stretching however today we worked on core. Lots of planks and chataronga work. I think my daughter still had fun and it was nice to have her with me.

    On the way home we stopped and had chick fil a breakfast as a treat. When I got home I found out my English soccer team, Arsenal had beaten premier league rivals Liverpool 4-1 so all around a good morning.
    Categories
    Swim Workouts
  4. Week 131 - Friday

    by , April 3rd, 2015 at 05:49 PM (After a long rest)
    I went to bed pretty early last night but woke up feeling tired. I am guessing my ups and downs are directly related to the shingles and the copious amounts of antibiotics and antiviral meds I have taken the last few weeks. Today the pool was setup as LCM and we did a team time trial with pads. I was looking forward to swimming fast last night but based on how I felt this morning I did not really feel like doing it. We did a typical meet warm up followed by 3-4 events per person. I had spoken to Tom before the time trial about not over doing it today, so did a 100 back, 50 fly, 50 breast(as part of a relay) and a 50 back. My daughters swim group came in at the end of the masters workout and she was bouncing around on deck and challenged me to doing the 50 back, telling me she could beat me; she knows how to get me motivated!

    Meet warm up
    400 free with snorkel
    6x50 catchup on 1min
    8x50 kick on 1min
    4x50 open, close, easy, fast on 1min
    200 easy

    Time trial
    100m back – 1:06.9
    50m fly – 30.4
    50m breast – on medley relay ???? Did not get my split but realized why I don’t swim breast
    50m back – 32.0

    We did about 300-400 between swims.

    I did not feel great on the 100 back but was happy enough with the time. On the 50s we had to go from the far end of the pool since we only put pads in one end and there were no blocks. From the start I almost went side ways as I slipped and scuffed my right toe on the bulk head that is at the end of the pool. It has a course coating and I hurt my toe as I slipped. I was hoping to go under 30 but think I have a pretty decent 50m fly in me. I did not die at all and this actually felt like the strongest swim today. I thought I was going to swim faster on my 50m back, but again I will take it since it was my 4th swim in an hour with no blocks to pull up on. If my daughter beats me she will be 3 seconds under her TAGS cut and the fact I have not heard from her makes me think she did not beat me. I will have bragging rights by beating an 11 year old!!!!!

    We officially start our taper tomorrow and I am hopeful we will only be doing 12x50s tomorrow instead of the normal 16x100s. Since we are swimming long course I think I can handle 12 but 16 is a beast and last week it just about killed me; I know I was still feeling crappy and suspect this played a lot into it.
    Categories
    Swim Workouts
  5. Friday, April 3

    by , April 3rd, 2015 at 03:25 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

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

    Main sets:

    6 x 50 burst + cruise @ 1:15

    5 rounds:
    50 fly w/fins @ 100 pace @ 1:00 (these felt like 75s)
    50 EZ @ 2:00

    150 EZ

    4 rounds:
    50 back or breast @ 100 pace @ 1:00
    50 EZ @ 2:00

    100 EZ

    10 x 50
    odds = 50 smooth free w/paddles @ 1:00
    evens = backstroke kick @ 1:15
    100 EZ

    2 x
    2 x 50 w/fins, UW SDK for 35 meters + 15 EZ @ 1:30
    1 x 50 EZ


    Total: 3150 m


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

    I wasn't really prepared for the pool to be set up long course meters. I had wanted to work on starts. Oh well. I didn't have a great night's sleep and felt tired in the water. And my back is still sore. I'm a veritable wreck!

    Colonies Zones is up to 452 entries. Right now, I only plan on 2 events per day (though I'm entered in 3 per day). I'd like to get some racing in without exhausting myself that close to nationals.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 04/06/2015

    by , April 3rd, 2015 at 11:56 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:20
    1 X 100 swim

    1 X 200 IM 4:00
    4 X 50--1 of each-- 1:15 #4 on 2:00
    Two rounds

    2 X (5 X 150
    Round 1 on 2:30, round 2 on 2:20
    Always swim last 50 fast.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  7. Tough LCM day

    by , April 3rd, 2015 at 07:25 AM (Mixing it up this year)
    The pool was packed. Visiting team was in with GCAT so we had 30 to a lane for the kids team. Lucky for us Masters still had their 2 lanes with 7-8 per lane.

    5x200@3:30 free
    12x25 IM order
    10x100@1:40 free w/paddles & bouy held 1:32's
    12x25 breast
    16x50@:50 free w/paddles & bouy
    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  8. Week 131 - Thursday

    by , April 2nd, 2015 at 09:01 PM (After a long rest)
    I was still tired last night but woke up feeling a lot better. I would say I am feeling 80% right now. I still have the blisters from the shingles but they are now mostly scabs; not a very pretty sight but they feel much better and the itch has gone. I still have an ear ache but the swelling below my ear is starting to go down finally. Shaving is a challenge but somehow I am getting by.

    5x(1:30 on vasa swim trainer, :30 rest)
    4x(extended flutter kick, oblique crunches, leg lift, planks, extended flutter kicks) done as :45 on and :15 transition. With 1min at the end of each round.

    Swimming
    400 free with snorkel
    8x50 catchup on :45
    4x100 kick with fins on 1:30
    4x100 free on 1:15
    200 easy

    We are putting pads in tomorrow and doing a meet warmup followed by several swims LCM from the blocks. I am leaning towards doing some back events since I have no real bench mark and as such won't worry about where I am relative to where I was. It will also be good to just see how I feel ahead of nationals on back. My back in general has been somewhat of an experiment in progress and I do enjoy it although outdoor at nationals will be interesting. If some of the guys do a 2IM I may also give that a try.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 04/03/2015

    by , April 2nd, 2015 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20

    8 X 50 1:20
    odd: easy even: fast

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Three rounds--pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  10. Easy day in preparation for LC tomorrow

    by , April 2nd, 2015 at 07:24 AM (Mixing it up this year)
    I needed an easy day today

    500 free
    500 free kick w/zoomers
    5x100@1:50 back w/paddles went 1:39, 1:39, 1:39, 1:37, 1:34
    5x100@2:00 free w/zonrkle
    500 free kick w/zoomers
    500 free every 4th lap back EZ

    Total 3000 yards
    Categories
    Swim Workouts
  11. Week 131 - Wednesday

    by , April 1st, 2015 at 06:26 PM (After a long rest)
    I got back from Phoenix around 10:30pm and got to bed around 11:30pm. My alarm came too quickly and I woke up feeling run down and tired.

    Tom said he was going to protect me from me today and so slowed our send off intervals which helped since I was pooped. Its funny to think I am my own worst enemy.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    12x50 kick on 1min
    16x50 on 1:10 at 200 race pace
    200 easy
    6x100 IM on 1:40 descend 1-3, 4-6
    12x50 with fins on 1min done as 3x(under water, 3/4 each length under water, 1/2 length under water, normal turns)

    Warm down
    200 easy

    I felt hideous on the 16x50 set but held 26/27s which I was happy with. On the IMs I went 1:12, 1:10, 1:08, 1:12, 1:10, 1:07. The last set of 50s I did on my back practicing my under waters for my backstroke.
    Categories
    Swim Workouts
  12. Wednesday, April 1

    by , April 1st, 2015 at 03:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    2 x
    4 x 25 fly w/fins @ 100 pace @ :5 rest
    1 x 100 EZ

    4 x
    4 x 25 fly w/fins @ 100 pace @ :30
    1 x 50 EZ

    150 EZ

    4 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    2 x (50 AFAP 50 free w/fins + 150 EZ)
    -- 22 flat and 22 low (bad turns)
    -- I wanted to do more 50s, but I just hit a wall here

    10 x 25 SDK to 15m + cruise @ :30
    100 EZ

    Total: 3250

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

    This was my 7th workout in a row while muddling through the ear infection. I felt very beat toward the end. I am going to take tomorrow off and just stretch/do yoga. My ears do feel better. My back, however, feels worse after I tried to use a lacrosse massage ball on it. I think I just inflamed it more. It doesn't bother me when I'm swimming though.

    I have decided that I'm done with weights until nationals. I took four weeks off in 2013 before nationals, and it was my best meet ever. I haven't had a very good training season this year, so it's probably not comparable. But I still want to lay off now bc of my back.
    Categories
    Swim Workouts
  13. Workout 04/01/15: noon

    by , April 1st, 2015 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    Spent a whole hour in the pool today!

    200 fr/200 bl/200 im drill
    600 Shark Swim
    1000 with snorkel (50 stroke/150 DPS)
    10 x 50 on :60 with Kevin
    100 ez
    200 (as 25 FAST IMO into 25 ez)
    100 loosen and out
    (Solo/Rec/3100 yds/65 min)
    --------------------------------

    I was very much looking forward to a swim and was excited to see that the adult swim was not crowded. It's a beautiful day outside, and we might break the string (tied for 3rd longest since 1874) of days under 50 here in VT. We last saw that temp on 12/27/14 - over three months ago!

    Also, it was announced today that New England Masters were again National Champs of this year's One Hour Swim!

    Updated April 1st, 2015 at 04:37 PM by rxleakem

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/02/2015

    by , April 1st, 2015 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free @ 85/90%--up tempo-- 2:30

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke--2 fly,2 back, 2 breast,2 choice(no free)--1:15
    Round 4: 25 sprint/25 easy--choice--1:15
    Break between rounds as needed

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  15. Distance Day

    by , April 1st, 2015 at 07:29 AM (Mixing it up this year)
    A good swim today dispite tight shoulders.

    500 free
    500 free kick w/zoomers
    30 minute swim w/paddles & bouy went 2050 yards
    150 free EZ
    300 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  16. Tuesday, March 31

    by , March 31st, 2015 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

    20 x 50
    odds = fly w/fins @ 100 pace @ 1:00
    -- holding 26s
    evens = EZ @ 1:30
    150 EZ

    10 x 25 flutter kick w/fins, hold best average @ 1:00
    -- 10-11s
    150 EZ

    6 x 25 w/chute & paddles @ 1:00
    50 EZ

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

    Total: 3250


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

    Feeling a little perkier today, and my back wasn't giving me fits in the pool, though it now feels very sore.

    Spent most of the day planning more of our summer vacation. We're starting in Copenhagen and then going to Norway, Iceland and Scotland and flying out of London (after a couple days and a couple shows). I'm tempted by a Game of Thrones tour in Akureyri Iceland! The trip will kill LCM nationals at Spire this year. But I don't really mind since I'm at the top of my age group and don't like long course much.

    Updated March 31st, 2015 at 10:52 PM by The Fortress

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 04/01/2015

    by , March 31st, 2015 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    8 X 50 kick--25 fast/25 moderate-- 1:15
    1 X 100 swim

    1 x 100 moderate 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 50 easy 1:45
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  18. Week 131 - Tuesday

    by , March 31st, 2015 at 08:48 AM (After a long rest)
    I once again slept solid last night but woke tired. I hauled myself up and headed to the pool for a dryland and easy swim day.

    5x(1:30 on vasa swim trainer, :30 rest)
    3x(extended flutter kick, oblique crunches, leg lift, planks, extended flutter kicks) done as :45 on and :15 transition. With 1min at the end of each round.

    Swimming
    400 free with snorkel
    8x50 catchup on :45
    4x100 kick with fins on 1:30
    4x100 free on 1:15
    200 easy

    I was tired today. I have a day trip to Phoenix today. I arrive at lunch time have one meeting and then head home. Not a very environmentally friendly day. The guy I am traveling with is staying through Friday. I get back late so will likely have a short sleep night tonight. I have not checked my schedule tomorrow but hopefully it will be an easy day(who am I kidding) but I can but hope.
    Categories
    Swim Workouts
  19. Wow that felt good

    by , March 31st, 2015 at 07:25 AM (Mixing it up this year)
    A good butterfly set today.

    500 free
    500 free kick w/zoomers
    10x50@1:00 fly w/monofin went 41,41,41,41,41,41,39,39,38,38
    5x100@2:30 fly drills alt torque drill and scull drill w/paddles
    500 free kick w/zoomers strong

    Total 2500 yards
    Categories
    Swim Workouts
  20. Workout 03/30/15: morning

    by , March 30th, 2015 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    I had a wonderful weekend, starting with a snowy drive to Worcester, MA, for an New England Masters coaches clinic on Open Water, where I was finally able to meet Elaine Howley and Greg O'Connor in person, as well as Jen Dutton. I actually swam Kingdom Swim a couple of years ago with Elaine but we never connected. They shared from their vast experience on OW, from training, strategy, and administration with the ten of us that were able to make the trip. Yesterday was also a great day, as our church plant celebrated our second year anniversary with a special late afternoon service and meal afterwards. A super end to the weekend.

    Today I was able to sneak in a quick swim before work, one that I seem to do much to often ...

    200 Fr/200 Bl/200 IM drill
    600 Shark Swim
    1 x Noah's Ark with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------
    Categories
    Swim Workouts