View RSS Feed

Swim Workouts

  1. Tuesday, Nov. 4

    by , November 4th, 2014 at 06:11 PM (The FAF AFAP Digest)
    I swam an easy 2000 last Friday and did 3200 with some 100 pace work on Sunday. I took Saturday and Monday off with driving back and forth to NoVa. Just chocked it up to a few days of recovery, though I didn't feel particularly recovered after the travel and poor sleep. I hadn't swum in a rec center pool in a long time. My times were slower than usual and I think part of it was the 5 degree temperature difference. I'm now habituated to 79-80 degrees after years of swimming at rec centers ...

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    The usual 900

    Main Sets:

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

    5 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds: Broken 125s
    5 x 25 w/fins @ 100 pace @ :30 + 125 EZ
    3 x breast, 3x back with only 3 strokes

    100 EZ

    Total: 3400


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

    There is a new meet on the PV calendar. It's being pitched as a battle between the north and south of the Colonies Zones to take place on the same weekend. NE Champs will be the northern version. And a meet in Manassas at the Freedom Center (nice pool) will be the southern version. http://www.usms.org/comp/event.php?MeetID=20141212zoneS. I think I will attempt to swim this meet. Not sure what I'm going to enter though ... 50s seem risky, but I have no arm endurance for 100s ... Hoping the shoulder will continue to improve in the next 6 weeks, though it is definitely taking it's bloody time. Even if I only swim a couple events, it may be worth attending. This is the longest stretch in my masters career that I've had without a meet with my LCM meet being cancelled and not being able to attend the Sprint Classic. My motivation is already low, and if I don't swim in a meet pretty soon, it may really plummet.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/05/2014

    by , November 4th, 2014 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100 2:15
    odd: easy
    even: @ 85/90%

    1 X 200 3:30
    4 x 25 sprint :40
    1 X 150 2:45
    6 X 25 sprint :45
    1 X 100 2:00
    8 X 25 sprint :50
    1 X 100 easy --

    1 X 50/blocks

    WARM DOWN: 4 X 50 easy

    3000Y
    Categories
    Swim Workouts
  3. Still having neck and shoulder issues...light day

    by , November 4th, 2014 at 08:15 AM (Mixing it up this year)
    Nice and easy today. Even did kicking with no fins!
    Time for my Compex Muscle Stim workout. Get those muscles loose.


    500 free
    500 free kick w/zoomers
    200 free w/snorkle
    200 free kick w/snorkle
    200 free
    200 free kick
    200 free EZ

    Total 2000 yards
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2014

    by , November 3rd, 2014 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00

    2 X 100 kick 2:30
    4 X 50 kick 1:15

    4 X 100 2:15 choice
    odd: easy
    even: @ 85/90%

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    8 X 25
    odd: build to race finish
    even: sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts
  5. Week 110 - Monday

    by , November 3rd, 2014 at 09:53 AM (After a long rest)
    I spent yesterday watching my daughters meet. She swam great again; 6 swims, 6 best times. The only downside to the Loos pool in Addison is the air temperature; it's always so hot. After the meet we ate southern fried chicken(a rare treat) at Bubbas on the SMU campus. We ate like royalty and ended up not eating dinner as a consequence. I also was pretty tired so went to bed really early. In fact it was so early I did not even make it to 7pm. To my surprise I slept all night and felt really good when I work up. Today was ,a now rare, aerobic day.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    6x100 alternating surf drill and free by 25 on 1:30

    Main set
    5x3x200 free.
    Round 1 was at 500 pace on :3mins
    Round 2 was at 1000 pace on 2:50
    Round 3 was at 1650 pace at 2:40
    Round 4 was at 1000 pace on 2:50
    Round 5 was at 500 pace on 3mins
    8x50 kick on 1min

    warm down
    100 easy

    i did not feel bad in the warm up but my shoulders were still sore from Saturday. This feeling did not go around until the last couple of 200s. Despite trying to stick to the pace I was given I was holding right around 2:01-2:02 throughout the 15x200s. This workout was a lot longer than we have swum in a while and overall it felt pretty good. It was nice to finally loosen up.
    Categories
    Swim Workouts
  6. Neck and shoulder not loose

    by , November 3rd, 2014 at 08:30 AM (Mixing it up this year)
    Had issues with the next and shoulder muscles on my right side but did manage a good bit of swimming today.

    500 free
    500 free kick w/zoomers
    3x200@4:00 back w/paddles went 3:20, 3:17, 3:10
    400 back kick drills by 100 streamline/fashion model/arms perpendicular/partial recovery
    5x100@1:45 free w/snorkle maintain a 6 beat kick
    200 free kick w/zoomers

    Total 2700 yards
    Categories
    Swim Workouts
  7. Week 109 - Saturday

    by , November 1st, 2014 at 04:22 PM (After a long rest)
    I was late home from work last night and ended up missing my kids leaving to go trick or treating and ended up staying in the house handing out candy. I turned the lights off around 8pm and headed to bed before my team returned. I woke this morning having not heard my kids or wife come home. I guess I had a solid night of sleep!

    todays practice was race pace 100s at 500 pace.

    Warm up
    3x(200 swim with snorkel on 3mins, 100 kick on 2mins)
    12x50 surf drill on 1min

    main set
    16x100 on 1:45 swum at 500 race pace(57). At failure miss one and go again.
    100 easy

    warm down
    6x50 on 1min drill swim

    today I felt pretty tired and really had to mentally dig deep on the main set. I usually feel ok through 8 where as today I hurt from 5 on. I got to number 12 before failing, just like two weeks ago, however this set really hurt. Maybe the last one hurt just as bad but it's a distant memory at this point. I skipped one and finished out the set. I was holding 56s through number 4 and then 57s until number twelve where I went 59. I finished out the set on 57s. I was hurting so bad I had to roll out of the pool at the end and it took about 20minutes for the light headed was to go away.

    After swimming i did did swim bench for 10minutes followed by Abs for 10 minutes.

    After dryland and I headed to yoga which again was great to stretch out. When asked for suggestions I asked for stretching on lats, tris and pecks. I felt much better after yoga.

    As I write I am at a meet with my daughter and she just got her first A time in the 11/12 age group on the 200 back. Fingers crossed she will get a couple more today and tomorrow. She only turned 11 in September so she is making great progress.
    Categories
    Swim Workouts
  8. Week 109 - Friday

    by , October 31st, 2014 at 02:56 PM (After a long rest)
    I had another good night of sleep, but woke tired but surprisingly not as sore as earlier this week.

    Today we did another brutal workout.

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

    Main set
    4x(2x50 back on 1min, 200 free on 2:05, 100 kick on 1min)
    200 easy
    20x25 no breathers with 10 push ups at one end and 10 dips at the other on 1min

    Warm down
    8x50 drill swim on 1min

    On the 50s back I was holding 33-35s, the 200s I went 2:00,2:200, 1:59, 1:58 by round. The kick 100s I was using as active recovery and was holding 1:40s. The 200s hurt. I worked on my second 100 and tried 6 beat kicking(as best as I could). This was not the hardest part of the workout. The 25s were horrible and after 110 push ups and 110 dips my shoulders were toast. Couple this with no breathers(which hurt more than they should) and I was beat. I made the comment that I thought I was in good shape, but after these 25s I realize I have a lot of room for improvement.

    Updated October 31st, 2014 at 08:13 PM by StewartACarroll

    Categories
    Swim Workouts
  9. A tough one today

    by , October 31st, 2014 at 08:59 AM (Mixing it up this year)
    Swam in with the Master group today, too many manatees in the lap lane.

    200 free
    200 kick
    200 free
    200 finger tip drag
    200 free
    12x50@1:00 free red line sprints

    3 times thru
    3x100@1:40 free w/paddles & bouy
    4x50@:55 free w/paddles & bouy

    2x100@1:40 free w/paddles & bouy
    4x50@:55 free

    Total 3500 meters
    Categories
    Swim Workouts
  10. Week 109 - Thursday

    by , October 30th, 2014 at 07:33 PM (After a long rest)
    My son played in the school orchestra last night and we were late home. He is playing the trumpet this year and he is actually quite good.

    I was tired when I woke up this morning and actually was woken by the alarm for the first time in a long time. Today was weights and a loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,10,10 reps per round increasing weight by round

    Swim

    400 free with snorkel
    8x50 catchup on :45
    6x100 kick with fins on 1:30
    12x50 free with snorkel easy on :45

    I planned on going easier in the weight room today, but as usual I am my own worst enemy and I am hurting pretty bad. I lifted heavier today than Tuesday!!!
    Categories
    Swim Workouts
  11. Tues-Thur, Oct. 28-30

    by , October 30th, 2014 at 05:44 PM (The FAF AFAP Digest)
    Tuesday: Drylands:

    straight arm dips, 75 x 3 x 25
    good mornings, 85 x 4 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abductor, 100 x 4 x 6
    flutter kick on bosu, 2 x 100
    russian twists on incline bench, 25 x 3 x 25
    kneeling ab crunches, 130 x 3 x 14
    deadlift, 70 x 4 x 6
    tricep press, 60 x 4 x 8
    bicep curls, 10 lb DBs x 3 x 15

    15 minutes on stairmaster
    15 minutes of stretching



    Wednesday: Swim/SCY/Solo @ Pitt

    Warmup:

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

    Main Sets:

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

    20 x 25 backstroke w/fins @ 100 pace @ :40
    -- 11 high-12 low
    -- took 10 kicks & 3 strokes, so very little swimming

    200 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 13 high-14 mid

    250 EZ

    20 x 25 kick w/fins @ 100 pace @ :40
    -- 11 high-12 flat
    -- started with dolphin, but my quads were too sore to hold 100 pace, so switched to free

    300 EZ

    Total: 3350



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    same as Wed

    Main Sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    3 x (AFAP 50 kick w/fins, break :10 @ 25 + 100 EZ)
    -- 20-21 flat
    100 EZ

    3 rounds:

    2 x 100 backstroke kick @ 2:00
    1 x 50 breast kick on back @ 1:30

    100 EZ

    Total: 3150



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

    The legs are feeling pretty tired after the last four workouts. I'll probably need to do a recovery workout tomorrow. We're heading to NoVa to visit friends this weekend. Should be fun! With the time change Sat night, there's a chance I'll drop in on the Patriot Masters Sunday am practice.
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2014

    by , October 30th, 2014 at 02:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are in meet prep mode for our SCM meet Nov 8-9. I will be away this weekend so will post Friday and Monday workouts.

    FRIDAY
    SCY

    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 x 50 swim 1:00
    8 x 25 sprint kick :45
    1 X 50 swim

    3 X 50 moderate 1:10
    1 x 100 @ 85/90%
    Choice. Four times through.

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 x 500 swim or pull

    WARM DOWN: 4 X 50 easy

    3400Y

    MONDAY
    SCY

    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick

    10 X 100 2:15--choice
    #3-6-9 are fast. #10 is easy.

    8 x 25
    odd: build to race finish
    even: blocks--sprint 20

    1 X 400 pull or swim

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts
  13. Thu Oct 30th, 2014

    by , October 30th, 2014 at 12:04 PM (Ande's Swimming Blog)
    Thu Oct 30th, 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in on time
    swam with Tyler, Alleycat, Leslie, & Korey

    Warm up
    6 rounds of
    100 FR on 1:20
    50 k on 1:00
    2 x 25 on 30

    Main Set

    3 rounds of
    5 x 200 on 2:30
    8 x 25 odds fast 1 breath evens easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  14. Oh my aching knee

    by , October 30th, 2014 at 08:25 AM (Mixing it up this year)
    In an effort to do an easy recovery day I did some breaststroke today. That left knee of mine took a while to loosen up.

    500 free
    500 free kick w/zoomers
    200 breast pull w/paddles & bouy
    200 breast kick w/br fins
    200 breast pull with a flutter kick
    200 accordian drill w/snorkle
    200 breast
    500 free in 7:33
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  15. Wed Oct 29 2014 SCY

    by , October 29th, 2014 at 03:46 PM (Ande's Swimming Blog)
    Wed Oct 29 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in 10 min late
    swam with Mike Tyler & Sierra

    Warm up
    went around 500

    Main Set

    4 rounds of
    50 on 40 done 25 fr 25 fl
    100 on 1:20 done 75 fr 25 fl
    150 on 2:00 done 125 fr 25 fl
    200 on 2:40 done 175 fr 25 fl
    8 x 25 fly fast on :25
    rest 1:00 next round bk, then br
    on 4th round intervals change to
    35, 1:15, 1:55, 2:35 & 20

    200 easy

    6 x 150 on 2:00 done 50 fr 50 bk 50 fr
    desc 1 - 3 hold 4 - 6

    100 easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/30/2014

    by , October 29th, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 x 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:40
    Two rounds, choice.

    1 X 100 cruise 2:15
    1 x 50 @ 100% 1:30
    Four rounds, choice.

    6 X 100 2:15
    odd: cruise
    even: @ 85/90%

    WARM DOWN: 4 X 50 easy

    3400Y
    Categories
    Swim Workouts
  17. Week 109 - Wednesday

    by , October 29th, 2014 at 12:33 PM (After a long rest)
    I had a great night of sleep but was sore when I woke up this morning; particularly my shoulders.

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

    Main sets
    5x100 IM on 1:40
    16x50 on :50 at 200 race pace(26/27), swum to failure at which point skip a 50 and get back on it. 3 failures ends the set.
    3x200 perfect stroke on 3mins
    8x100 kick on 2mins best average

    Warm down
    8x50 drill swim on 1min

    Today was our 200 race pace day and this is always tough, but it was especially tough today. I held 26 high/27 low through #12 and missed #13 going 28. I skipped 1 and then finished out the set going 27s. This really hurt and I am still struggling with looking at failure as a success. This is still not usrpt but getting very close. The send off is a Rushall prescribes but we stopped at 16 rather than continue until multiple failures. This is a very hard set.

    When Tom told us we were doing a best average kick set my heart sank. This always always always hurts and again today was no exception. I started out holding 1:20s but in the middle slipped to 1:24s on two before getting back to a respectable 1:22 on the last two. Tom said my average was a 1:22.

    At the end I was so exhausted and my legs hurt so badly that I struggled to get dressed and even to stand. Several hours later I am still in a world of hurt. I have 2 more weeks before I back off for the SPMS meet. Cant wait!
    Categories
    Swim Workouts
  18. My favorite distance set done well in hot water

    by , October 29th, 2014 at 08:15 AM (Mixing it up this year)
    The water was hot today at 81.9. Still I needed to loose some weight so it was going to be a hard workout today.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 went 1:25, 1:25, 1:24, 1:23, 1:23
    #6-9@1:30 went 1:23, 1:23, 1:23, 1:23
    #10-12@1:25 went 1:19, 1:19, 1:19
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19
    500 free kick hard w/zoomers
    500 fre w/snorkle EZ

    Total 3500 yards
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/29/2014

    by , October 28th, 2014 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00
    Four times through. All choice.

    8 x 25
    odd: build to race finish
    even: sprint 25

    1 x 500
    swim or pull

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  20. Week 109 - Tuesday

    by , October 28th, 2014 at 09:33 AM (After a long rest)
    I had a good night of sleep and felt good this morning. This mornings workout was lifting followed by a 2000 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,10,10 reps per round increasing weight by round

    Swim

    400 free with snorkel
    6x50 catchup on :45
    10x100 swim on 1:30
    6x50 easy

    i worked the weights hard today and was able to do 10 reps at last weeks weights while doing 10,8,6. The swim felt hard and nothing was easy in the pool this morning. I did feel much better after the loosen up swim.
    Categories
    Swim Workouts