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Swim Workouts

  1. Week 174 - Tuesday

    by , January 26th, 2016 at 10:09 PM (After a long rest)
    I had a good night of sleep but dreamt swimming and woke up clammy. I dreamt that instead of doing the 4SDKs per length with fins yesterday I was doing 4 lengths underwater per breath. I woke quite flustered.

    this morning was our dryland and easy swim day.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    i tried doing a new exercise with the power roller today which at first was pretty good but the. I tweaked one of my muscles between my ribs on the right hand side and had to go easy on the last round. I put my feet on a b ch with the ab roller in plank position and pulled up into a pike position. It was tough but I liked it! One of my teammates did another one that looked brutal. He stood up with the wheel in his hands. He bent forward at the waist went all the way out with the ab roller and then came back in and up. I was not about to try that one yet!

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

    main sets
    4x200 free on 2:20
    8x100 free on 1:10 with snorkel
    8x50 kick on :55
    3x(4x25 on :40 as open,close,easy,fast with fins)

    warm down
    200 easy

    i gave my kids a 3k set yesterday on a 1:10 base time and wanted to see if I could hang on that base time. I made it no problem but it would have been much easier without the side pull and dry lands.


    Categories
    Swim Workouts
  2. Mon-Tues Jan 25-26

    by , January 26th, 2016 at 05:09 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo @ Sewy:

    Warm up:


    550 various
    100 scull
    8 x 25, UW for 20 y @ :30
    100 EZ

    Main sets:

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

    10 x 25 burst + cruise @ 1:00
    200 EZ

    33 x 25 @ :40 done as 3 rounds of:
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    1 x 25 EZ

    175 EZ

    10 x 25 breast @ 100 pace @ :40
    200 EZ

    Total: 3200



    Tuesday: Drylands:

    rehab ex
    flutter kicks on bous in streamline, 100
    power wheel roll outs w/knees on bosu, 2 x 15
    single leg squats on edge of high box, 3 x 10 each leg
    good mornings, 85 x 4 x 5
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 8
    bicep curl negatives, 24 x 3 x 8
    extreme angle squats w/plate on high boxes, 45 x 4 x 8
    standing on bosu, touch knee to nose, 2 x 10
    push press, 50 x 3 x 5
    resisted standing broad jumps, 30 x 3 x 5
    altitude drops, 5


    30 minutes stretching + yoga


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


    Nothing much to report really. Just getting back into it after a few days rest/stomach virus. Off to do some yoga before I have to go pick up Lil Fort.

    Updated January 26th, 2016 at 11:09 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 01/27/2016

    by , January 26th, 2016 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke(no free) 2:30
    Three rounds

    2 X (4 X 200 3:20
    Descend 1-4 and negative split
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  4. Workout 01/25/16: evening

    by , January 25th, 2016 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Happy to complete my weekend on. I was able to hit the elliptical yesterday for thirty minutes as the Pats were playing in the first half. I kinda figured the game would go down to the final drive in the last two minutes, like most of our cardiac games this season, and the came up short. I have a feeking the super bowl will be like the Broncos-Seahawks a few years back, where the Broncos just fade away. The Panthers are the team this year.

    200 free/200 back/200 im drill
    4 x 150 on 2:20 (50 kick into 100 strong dps)
    50 easy
    10 x 50 on :10sr
    50 easy
    50 fast (28)
    200 loosen and out
    (Solo/Rec/2000 yds/40 min)
    -----------------------------------------------
    Planning to do the One Hour Swim tomorrow night if the high school meet doesn't run late, then I'll time for the team on Saturday.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 01/26/2016

    by , January 25th, 2016 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    3 X 100 kick 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:00
    Four rounds.
    100's: fly
    75's: back
    50's: breast
    25's: free
    Yes...4 100's fly!

    3 X 100 1:30 1:20 1:15
    4 x 50 :40 :45 :50
    Three rounds pull.
    Descend 50's 1-4

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  6. Week 174 - Monday

    by , January 25th, 2016 at 09:41 AM (After a long rest)
    I had a great night of sleep and felt good this morning. I was expecting one of Tom's combination workouts made up of something fast, some kick and a recovery 4 or 6 times through but instead today was a long aerobic workout.

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

    main set
    2x600 #1 paddles and #2 fins with minimum of 4 kicks off wall, descend by 100 with :30 rest
    2x500 #1 breath 3 times per 25, #2 fast with :30 rest
    2x400 #1 drill/swim by 25 IM, #2 IM with :30 rest
    2x300 #1 hold 10 strokes per length, #2 fast :30 rest
    2x200 kick :30 rest

    warm down
    2x100 easy

    This was a long workout and it felt it. I really did not like the 600 with fins. With 4 dolphins with fins I was staying under a long time and this hurt pretty bad. I don't recall all my times but on the fast 500 I went 5:20 and the fast 300 I went 3:12.

    Other than being tired I felt pretty good in the water today.
    Categories
    Swim Workouts
  7. Saturday, January 23, 2016 11:00am workout

    by , January 24th, 2016 at 04:46 AM (Fast Food Makes for Fast Swimming!)
    As I entered the pool, the age groupers I used to swim with were just getting out of their morning workout. I talked with the coach, and he told me what they got to do for their main set:
    200, rest 1:00
    175, rest :50
    150, rest :40
    125, rest :30
    100, rest :20
    75, rest :10
    50, rest :05
    25

    The killer part was...One series through of EACH STROKE!


    Well, that gave me the idea for my swim today... (stupid James as always)

    After a short warmup, I went for the Fly round (only one worth doing IMO)
    I did have a lane to myself for this too.
    200 Fly - went 2:23, took a 1:00 rest
    175 Fly - went about 2:10, took :50 rest...hugging the laneline for support...
    150 Fly - well, more like a 50 Fly, and then give up.

    I did end up going 2500 yards for the day, though my second half was a lot of kicking in the overcrowded lap lanes

    A few good things from today...my Fly confidence is back...I've been scared to swim long fly all fall and winter, but know I need to get back into it.
    Also nice to know I could do a semi-relaxed 2:23 from a push. Now just need to get into a meet someday to put a time on the board! Hopefully I can be under 2:10.

    Knowing I can make the tough part, my next goal is to work at this set until I can complete the entire 900 yards of the descending distances. This will really help me get ready for this summer's LC Nationals, which I still wish were short course.
  8. Week 173 - Saturday

    by , January 23rd, 2016 at 12:13 PM (After a long rest)
    I had another great night of sleep and woke up feeling good. Tom asked if we wanted to mix it up a little bit this morning and the consensus was "yes". I think most people believed that mixing it up would be easier. I on the other hand voted for the devil I know rather than the devil I don't. The main set sucked royally and was so much harder than our normal set(which I did not think would be possible).

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

    main sets
    5x(4x100 at 500 race pace on 2mins,1:50,1:40,1:30,1:20 by round) with 30 seconds additional rest after each round. With instructions of No skipping

    warm down
    300 easy

    This was about as basic a workout as you can imagine with about 40 minutes of complete misery doing race pace. I held :57s through the first 3 rounds and on round 4 went :57, :58,:59,1:00. I got annoyed at myself and despite feeling awful on the last round went :57,:58,:58,:57. Without some significant encouragement from all of us and Tom no one would have got through this workout. This was a real team effort. It took me about 30 minutes to feel like I was back to normal after this set. I did not take it but I could tell my heart rate was high and I was really tired.
    Categories
    Swim Workouts
  9. Fri Jan 22

    by , January 22nd, 2016 at 04:49 PM (The FAF AFAP Digest)
    Swim @ LA Fitness

    1400 with 5 25s @ 100 pace



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


    I still feel pretty sluggish in the water. And I'm not feeling so hot. Hopefully, I'll feel a bit more perky on Sunday am. The meet is still on, tho Lil Fort's track meet in Edinboro is cancelled. I had been hoping to watch her tomorrow on the way to Buffalo. The heat sheets are out. Looks like I will swim the 100 breast, 50 fly and 50 back -- that's the only way to get some rest. I saw there were some swimmers from Etobicoke at the meet. This is the location of Canadian Nationals, and it's only a 5 hour drive from Pittsburgh. Sweet!
    Categories
    Swim Workouts
  10. Week 173 - Friday

    by , January 22nd, 2016 at 03:10 PM (After a long rest)
    I had a great night of sleep and did not wake up from the moment my head hit the pillow to the moment my alarm went off. After getting up I realized my wife was not in the bed but as is my normal routine I just went about my getting ready for practice routine. As I left the house I noticed a post it on the door saying that my daughter can down last night at 8:30 feeling sick followed there after by my son and apparently both kids threw up all night. Despite not being sick yesterday I now know the likely cause of my ills yesterday. My poor wife was up all night and my poor kids were sick as dogs. Since the note said please don't wake us I headed to the pool for practice.

    I felt so so much better than yesterday and despite being tired I did not feel dizzy or sick. Today's practice was tough but at the end I can look back and see I had a good one.

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

    main sets
    8x50 kick on :50
    100 easy
    16x25 free at 100 race pace on :30
    6x(100 free on 1min, 25 kick on :20, 25 stroke on :20, :30 seconds rest)
    8x50 with fins underwater on back on :50
    500 breathing x2 per length

    warm down
    100 easy

    the transition kick set was hard and I held :38-:40s. The 16x25s were on a shorter send off but I held :12/:13s with a flip turn. I was pleased with these. The 6 rounds was also brutal and I was holding :56/:57 on the free and then touch and go on the kick and :17s on the back(slow) but these were tough. I was pleased I did not drop the pace and this aerobic set had a good cadence to it. The 500 free at the end was not my best and I struggled with x2 breaths per length. Taking 3 and 4 towards the end. Overall though a good workout and I felt much better. I hope my kids and wife feel better soon.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/25/2016

    by , January 22nd, 2016 at 12:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 easy free 1:00
    1 X 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds--stroke=no free

    6 X 100 1:40
    10 X 50 :50
    Pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  12. Wed-Thur Jan 19-20

    by , January 21st, 2016 at 05:43 PM (The FAF AFAP Digest)
    Wed:

    1500 EZ

    90 minute massage


    Thurs:

    1400 with some bursts


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


    I felt just dreadful today after yesterday's deep tissue massage. Plus, I have a cold courtesy of Lil Fort. So it's good to just go easy for a few days.

    I thought the winter storm was largely going to miss us. But I see there's already a state of emergency issued and a winter weather advisory for Pittsburgh ... supposed to hit on Friday night. Could be just 2-3 inches or could be up to 10 inches. Mr. Fort seems to think it should be fine to drive up. If I can't travel, this will be the last time I sign up for this meet. The prior time I signed up it was cancelled.

    Updated January 21st, 2016 at 06:58 PM by The Fortress

    Categories
    Swim Workouts
  13. Workout 01/21/16: morning

    by , January 21st, 2016 at 05:21 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x with snorkel:
    -100 kick AK, 150 swim with AP (50 r/l/b), 100 pull
    - did an extra 100 pull on second round

    50 easy
    4 x 100 on 1:25 [free/back]
    50 easy
    4 x 50 on :50 [25 easy free, 25 fast imo]
    100 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    Good swim this morning, even though I got there late. The lane cleared out when I started the 100's. Did some errands today and made it to the college for Chapel before lunch. Looks like a busy weekend ahead for work.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 01/22/2016

    by , January 21st, 2016 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    4 X 200 IM 4:00
    Descend 1-4

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds--pull
    Round 1 intervals left, 2 right

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  15. Week 173 - Thursday

    by , January 21st, 2016 at 09:14 AM (After a long rest)
    I went to bed early and had a good night of sle but once again woke tired and lethargic. The feeling never went away and I even decided to cut the swim short this morning because of how I felt.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    Swimming

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

    Main sets
    3x100 free on 1:20
    got out

    I think I am still fighting the after affects of whatever I had this weekend. I don't feel sick, just very tired with no energy. I was even feeling light headed on the dry lands. Not me! I hope I am able to shake this fast.
    Categories
    Swim Workouts
  16. Week 173 - Wednesday

    by , January 20th, 2016 at 09:41 PM (After a long rest)
    I slept well but was really tired this morning and could have done with another couple hours in bed. I had an early wo k meeting so had to bring business attire to the pool and shave before I left the house(pain). the heater on the pool has been out the past few days and yesterday was miserable on deck but luckily heat was back on this morning. The pool temperature was 76 which was chilly but I did get going. The 16x50s were tough today and I felt like I was missing top gear. I did try!

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

    main sets
    3x(4x25 on :30 done as open, close, easy, fast with a turn)
    16x50 on :55 at 200 race pace(:25/:26)
    200 easy
    4x125 kick on 2mins
    4x100 IM on 1:30
    4x75 kick on 1:10
    4x50 back on :45
    4x25 kick on :25

    warm down
    200 easy

    i felt loose at the end of warmup but had no pep on the open,close,easy, fast 25s. On the race pace set I was out in :25 and held :26 highs but this really hurt today and unlike the last two weeks where I got into a nice groove today felt like a slog the whole way. On the kick I felt a little better and held 1:45-1:47s. On the IMs I was 1:11s, on the 75s kick I was 1mins and again these were hard work. In the back I went 32s and finished the 25s kick on :20s.

    I am looking forward to a good early night of sleep tonight.

    Updated January 20th, 2016 at 09:56 PM by StewartACarroll

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 01/21/2016

    by , January 20th, 2016 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    3 X 100 1:40
    5 X 100 kick 2:15
    3 X 100 1:30
    1 X 250 --

    3 X 100 IM 1:45
    2 X 75 stroke 1:30
    Three rounds
    75's: choice--no free

    16 X 100
    odd: cruise 1:45
    even: strong--85-90%-- 2:00
    #15-16: warm down 2:00

    4550Y
    Categories
    Swim Workouts
  18. Week 173 - Tuesday

    by , January 19th, 2016 at 10:48 PM (After a long rest)
    I had an awful night of sleep waking up at 1:45am. My brain started turning and I never got back to sleep. I made a todo list and started to work on it at about 2am. By 4am I was done with my list and headed to the gym. I actually had a half way decent dryland workout but by the time I swam I was beat.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    Swimming

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

    Main sets
    5x200 pull with paddles on 2:30 easy
    5x100 kick on 2:00
    10x50 surf drill

    Warm down
    300 easy
    Categories
    Swim Workouts
  19. Tue Jan 19

    by , January 19th, 2016 at 06:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    2 x (4 x 25 burst SDK + cruise + 50 EZ)
    100 EZ

    6 x (25 AFAP + 75 EZ @ 3:30-4:00)
    -- extra 50 EZ after #3

    150 EZ

    Total: 2150

    30 minutes of rehab ex, foam rolling & stretching


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


    Didn't do too much today. Despite a big night's sleep, I was still feeling tired. Probably will just float around for a few days. Definitely need this recovery week after the last block of training. The meet this weekend will be a small one. If they don't add in breaks and I need the rest, my best option will be to swim the 100 breast, 50 fly and 50 back. They each have multiple events between them. After this meet, I'll have a 4 week block of training and then I'll taper for the Albatross meet.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 01/20/2016

    by , January 19th, 2016 at 01:00 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
    4 X 50 kick 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X (3 X 50--choice 1:15
    #1 swim is a build, 2 is fast, #3 is easy

    5 X 200 3:20
    6 X 150 2:30
    Pull.
    200's: negative split
    150's: 150 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts