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Swim Workouts

  1. 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
  2. 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
  3. 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.
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. What possessed me to work hard

    by , October 28th, 2014 at 08:18 AM (Mixing it up this year)
    Tried to stay away from my paddles this time and what did I do?.....Fly. The set I did is not as good short course as long course.

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:35, 3:37, 3:21, 3:22, 3:13 all over the place on this one
    500 free kick w/zoomers fast
    3x100@1:45 free w/snorkle holding 1:35's
    200 free EZ

    total 3000 yards
    Categories
    Swim Workouts
  14. Friday-Monday, Oct. 24-27

    by , October 27th, 2014 at 04:42 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    4 x (8 x 25 w/fins @ 100 pace @ :40 + 100 EZ)
    -- back/breast/free/dolpin kick
    -- took very few swim strokes
    100 EZ

    5 rounds:
    1 x 50 swim w/fins @ 100 pace @ :50 (free/free/breast/back)
    1 x 25 AFAP kick
    1 x 75 EZ

    100 EZ

    Total: 3350


    Weekend:

    Was shearing back some perennials and that did not appear to agree with my shoulder ... Then had a whacking bad night of insomnia and didn't have the energy to do anything on Sunday.


    Monday: SwimSCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    3 x 50 single fly @ 1:00 + 50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 @ 100 pace to 15 m and then cruise @ :45
    150 EZ

    -- did free on a couple of these and it hurt a bit so had to kick the whole workout

    2 x mini kick mountain w/fins (flutter, backstroke kick)
    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:14
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:3
    1 x 50 @ :45
    100 EZ

    20 x 25 dolphin kick @ 100 pace @ :35
    -- 12 flat -mid
    200 EZ

    Total: 3950


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

    I was a bit grumpy about the wasted weekend today and a bit grumpy about the shoulder. I guess rotator cuff tears take longer to heal than labral tears. The one I had a few years ago healed much more quickly.

    Here are the Sprint Classic results if anyone is interested:
    http://www.swimphone.com/mobile/meet....cfm?smid=5772
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2014

    by , October 27th, 2014 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 choice 1:15
    #3-6-9 are fast #10 is easy

    4 X 250 3:45
    Negative split each swim

    4 X 50
    From the blocks--sprint 25 and turn, easy return

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
  16. Week 109 - Monday

    by , October 27th, 2014 at 09:32 AM (After a long rest)
    I had a relaxing evening after the swim meet and watched a Netflix period mini series called Reign about Mary Queen of Scots. Sort of like the series The Tudors but without the beheadings and scantily dressed young ladies. It was pretty mindless tv to be honest. I had a decent nights sleep.

    I felt pretty crappy in the pool today. This was an aerobic recovery workout which should have felt great but unfortunately I had aches and pains today.

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

    main sets
    6x(300 swim with paddles on 4mins, 100 kick on 1:50)
    12x50 drill swim IM order on 1min
    12x25 underwater with fins on :45
    4x50 free on :40

    warm down
    100 easy

    on the 3rd round of the main set I felt my left hand paddle crack. I would like to say it was where I was pulling so hard but I don't think that was it. The paddle held together(just) but kept pinching my wrist as it flapped around. It cracked in a weird spot; bottom middle, where my arm covers the bottom of the paddle. I was holding 3:09-3:10s on the 300s and 1:25s on the kick. My legs felt tired today.
    Categories
    Swim Workouts
  17. Took the weekend off

    by , October 27th, 2014 at 08:27 AM (Mixing it up this year)
    Feeling stronger having taken some time for my body to recover. I probably need more of this but will have to see if I can manage.

    500 free
    500 free kick w/zoomers moderate
    5x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:29, 1:27, 1:27, 1:27
    500 free drills w/snorkle
    500 free kick w/zoomers fast
    4x100@1:45 free went 1:31, 1:28, 1:27, 1:27
    200 free EZ

    Total 3100 yards
    Categories
    Swim Workouts
  18. Workout 10/25/14: morning

    by , October 25th, 2014 at 04:27 PM (Maple Syrup with a Side of Chlorine)
    My day off yesterday consisted of my driving an hour north to cover the pharmacy at a sister store for 12 hours, but it is a relatively quiet store so a good change from my nromal hectic pace. Masters today:

    200 swim/200 kick/200 skull-swim/200 IM drill
    4 x 25 build

    Broken Mile:
    3 x 100 on 1:25
    4 x 150 on 2:10
    3 x 200 on 2:50
    3 x 50 on :50

    50 eazy on 1:00, 50 fast (did back - :33)
    200 loosen and out
    (Masters/Rec/2850 yds/65 min)
    --------------------------------

    Good practice today with the crew; the sun is shining after a week of cold rainy days. After practice I went to a meeting with the exchange program, had soup for lunch at a local bakery, now relaxing for the night. Tomorrow morning before church I will help my brother with registration at the annual cyclocross race in town, then off to see my grandmother who fell and had to have her hip repaired. 93 and going strong!
    Categories
    Swim Workouts
  19. Week 108 - Saturday

    by , October 25th, 2014 at 01:49 PM (After a long rest)
    I finally had a good nights sleep last night and felt decent this morning. I decided last night I was going to wake up 10 minutes early this morning and eat a little more than normal with the hope of having more energy. I had a big bowl of oatmeal and felt pretty full as I left the house but this feeling went away before I made it to the pool. The extra food and energy helped today. I was anticipating our race pace 100s at 500 pace but Tom decided to switch it up. At first I thought it was going to be a recovery workout but alas it most certainly was not.

    Warm up
    12x 2 turn 50s on 1min with snorkel

    main sets
    5x(1x25 free on 1min, 2x50 free on 1min, 3x100 free on 1min)
    125 easy
    12x50 drill swim on 1min

    warm down
    200 easy

    The main set was a beast. The 25s and 50s became recovery from the 100s which were touch and turn and as the set went on it became harder and harder to even get close to the time. On each round I tended to follow the same pattern. The first 100 I was coming in at 57/58, the second right at 1min and then the last one I fell further and further off as the set went on. Through 3 rounds my last 100 tended to be around 1:02 but the last two I was 1:04 and 1:05. I don't know what to make from this set. I think I am in good shape but today and yesterday my pace seemed to suffer pretty badly as I went further. Maybe it's just a tough set but I had hoped to not die as badly as I did. The rest of this workout was swum as loose easy recovery.

    after swimming I did 10mins on the vasa trainer and 10mins of abs then headed to yoga. Yoga was interesting today. We focused on wrists, elbows and shoulders and did some really interesting holds and stretches. I was very sore in places I don't think I have been in before.

    Tomorrow ow is my kids meet and I am only swimming the 100 fly.

    Updated October 25th, 2014 at 02:11 PM by StewartACarroll

    Categories
    Swim Workouts
  20. Week 108 - Friday

    by , October 24th, 2014 at 02:55 PM (After a long rest)
    I had a better night of sleep last night but still felt rough when I woke up for practice this morning. I think the insomnia on Wednesday night combined with a tough weight and dryland workout finally caught up with me.

    Todays workout was a mix of endurance and race pace swimming. I was whooped at the end.

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

    Main sets
    6x(200 on 2:10, 2x50 back at 90% on 1min, 50 easy on 1min)
    100 easy
    12x25 underwater on :40
    12x25 100 race pace(12) on :40

    Warm down
    200 easy

    I felt terrible on the 200s but unintentionally descended(as I usually do on sets like this) from 2:03 to 2mins. The 50s back I was holding 32s. On the under water work I was trying to relax but found these hard today. The race pace 25s I was holding 12s. Once again I was really tired when I was done today and I am really looking forward to an early night of sleep tonight.

    I am swimming 100scy butterfly this weekend at a kids meet. My daughter is also swimming and its her first attempt at a number of events. Her lineup is a little more challenging than mine and she is swimming 50 breast, 100 breast, 200 breast, 50 fly, 100 fly, 200 fly, 400 IM and 1000Free.
    Categories
    Swim Workouts