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Swim Workouts

  1. My Stats from Swimplan.com

    Well, there doesn't seem to be a section on this website to list stats like swimplan.com does, so I'll post them here to track my progress.

    My time trials
    Stroke Distance Time
    Freestyle 100yd 02:00
    Breaststroke 100yd 04:00
    Backstroke 100yd 02:00
    Butterfly 100yd 04:00

    I'm not a sprint swimmer, I'm an endurance swimmer. Though it's good to improve on both. Here is my current workout program:

    Duration 45-60 mins
    Distance 2500 yards
    Pool length 25yard
    Warm up
    4 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd
    Freestyle swim at a steady pace.
    Build up
    3 x 50yd Backstroke Swim, rest 0:20 / 50yd
    3 x 50yd Freestyle Pull with a pull buoy, rest 0:20 / 50yd
    3 x 50yd Backstroke Swim with paddles, rest 0:20 / 50yd
    3 x 50yd Backstroke Kick, rest 0:20 / 50yd
    Kick on your back with arms held loosely by your side.
    Core (repeat 2 times)
    4 x 100yd Freestyle (50yd Easy, 50yd Effort), rest 0:20 / 100yd
    Freestyle swim at a slow, relaxed pace for 50yd, followed by Freestyle at a fast pace for 50yd. Recover during the easy part of the swim.
    6 x 50yd Backstroke Swim, leave on 01:16 / 50yd
    Backstroke swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
    Warm down
    2 x 50yd Freestyle Easy, rest 0:15 / 50yd
    Freestyle swim at a slow, relaxed pace.
    Intensity key
    Easy: 50-60% of your maximum heart rate
    Aerobic: 60-70% of your maximum heart rate
    Endurance: 70-80% of your maximum heart rate
    Sprint: 80-90% of your maximum heart rate

    Updated August 11th, 2015 at 08:56 PM by SFNativeFreya (Updated Stats.)

    Categories
    Swim Workouts
  2. Workout 07/31/15: morning

    by , July 31st, 2015 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/100 kick/100 drill
    *
    3 x
    50 DPS, 10sr
    25*AFAP into 25 EZ
    100 kick
    *
    100 loosen and out
    (Solo/Rec/1300 yds/25 min)
    --------------------------------
    *
    Another quick swim this morning before work. I called today to confirm that I still have a room for Nationals, which I do. I also received word that I will be swimming on a 200 free relay Friday night - besides the fun ones I have done with my*sibilings at our mini-meet, I haven't been on a relay since Zones in 1996!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2015

    by , July 31st, 2015 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    5 X 100 2:00
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--25 fast/25 easy-- 1:30

    4 X 50 1:15 #4 on 2:15
    3 X 100 2:15 #3 on 3:15
    Two rounds choice.
    50's: 3 moderate/1 fast
    100's: 2 moderate/1 fast

    WARM DOWN
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2015

    by , July 31st, 2015 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SATURDAY Taper/rest workout
    LCM

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    2 X 100 1:45
    4 X 50 1:00
    Descend 50's 1-4

    6 x 50 kick 1:20
    #4-6: build to fast

    1 X 100 moderate
    4 X 50
    Three rounds-choice
    50's: odd: blocks--25 sprint/25 easy even: 25 easy/25 build to race finish
    Coach will give send-offs

    Relay starts/warm down
    Categories
    Swim Workouts
  5. Wed-Fri, July 29-31

    by , July 31st, 2015 at 11:42 AM (The FAF AFAP Digest)
    Wednesday: Drylands

    rehab ex
    seat4d roww, 80 x 4 x 8
    rear delt fly, 65 x 4 x 8
    leg extensions, 105 x 4 x 8
    deadlift, 70 x 4 x 8
    bicep curls 15 lb DBs, 4 x 12
    hip abductors, 110 x 4 x 8
    kneeling ab crunches, 120 x 2 x 20
    flutter kicks on bosu, 2 x 100
    long arm crunches, 2 x 50

    stretching, 15 min


    Thursday:

    Swim//LCM/Solo @ Lebo

    Warm up:

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

    Main sets:

    16 x 50
    odds = fast @ 100 pace
    evens = EZ

    10 x 100 back or flutter kick w/fins @ 1:40
    50 EZ

    Total: 2750 m


    Heated Vinyasa, 75 minutes



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


    I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

    Add on ....


    Friday:

    Swim/SCY/Solo @ LA Fitness:

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    10 x (25 AFAP kick + 50 EZ) @ 2:00
    100 EZ


    Total: 2100 y


    3 mile walk

    Updated August 1st, 2015 at 11:26 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  6. Chemicals were off again

    by , July 31st, 2015 at 07:35 AM (Mixing it up this year)
    Hot water and chemicals off, not a good combination.

    300 free
    4x150 free w/paddles & bouy
    10x50@1:00 free
    8x100@1:40 free w/paddles & bouy
    600 free w/paddles & bouy negative split by 200
    4x50@1:00 free
    300 as 25 kick/25 drill/25 swim

    Total 3300 meters
    Categories
    Swim Workouts
  7. Week 148 - Thursday

    by , July 30th, 2015 at 03:16 PM (After a long rest)
    Once again I swam with the central Florida masters team. Today was at a fitness center at central Florida hospital in celebration. The pool was 5 lanes but each Lane was nice and wide and the lane I was in was about 6'6" the whole way. I had a lane to myself again.

    Warm up
    500 free with snorkel
    6x50 catchup on :45
    200 IM

    Main sets
    3x(2x100 done as 100 afap, 100 easy, 2x50 done as 50 afap, 50 easy, 4x25 done as odds afap, evens easy, 50 easy) round 1 & 2 free round 3 back

    Warm down
    300 pull easy
    200 IM easy
    100 kick easy
    50 double arm back easy

    I had trouble hitting my stroke count on the warm up but did not put 2 and 2 together until the main set where I started out with a 1:04 on the fast 100 free that the pool was SCM and not scy. On the fast 50 I went 28 and on the 25s I was 14s. The coach on deck was giving me splits but I don't remember the tenths. The fast swims went straight into the easy swims with no rest and we regrouped at the end of each easy swim. I would guess we were getting 20 seconds rest between the easy and fast swims.

    On round 2 I was much quicker than round 1 and went a 59 high on the fast 100, 27 on the 50 and 14s on the 25s. On the back I was 1:06, 33, and 15 lows. I was really happy with the last 2 rounds and felt strong.

    I don't ever remember having had stroke issues on scm but I somehow hit 10 1/2 strokes on free instead of my 9 that I typically do scy. I also noticed that the flags and the T on the bottom of the pool were really close to the wall. Despite these little challenges the pool was great and the temperature was awesome.

    I have been feeling a little congested the past couple of days and backed off after 3 rounds of the main set even though everyone else did another round and a shorter sprint set after that. I am heading home tonight and can't wait to sleep in my own bed and really get back to a routine the next few days. Travel can be tough and this trip for some reason was tough.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 07/31/2015

    by , July 30th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    1 X 100 easy 2:15
    1 X 100 strong 2:30
    1 X 50 easy 1:30
    1 X 50 @ 100% --
    Two rounds, choice.
    50's @ 100% from the blocks

    Relay starts
    Warm down
    Categories
    Swim Workouts
  9. Tired Today

    by , July 30th, 2015 at 07:28 AM (Mixing it up this year)
    Yesterday I could not stop eating. Really blew my dietbig time but I am going to try to correct that today. Started with an easy workout, hope the rest of the day goes well.

    1000 free
    500 free kick w/zoomers
    3x200@5 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free kick w/zoomers
    200 free w/snorkel

    Total 2500 meters
    Categories
    Swim Workouts
  10. Workout 07/29/15: morning

    by , July 29th, 2015 at 08:38 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning before work.
    *
    200 free/200 back/200*im drill/200 kick
    *
    2 x
    75*DPS into 25 AFAP
    100 kick
    25*AFAP into 25*Ez into 50 DPS
    *
    100 kick
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ---------------------------------
    *
    Trying to work in some speed in preparation*for my first Nationals (and second ever lcm meet). I am not following my usual two-week taper plan, but I do feel like I am a bit peppier in the water as compared to the lcm meet I did last year. At least I have a more robust base laid down at this point. In order to swim the trip, I swapped weekends so will be pulling a James Adams and 73 hours from now through Tuesday, then hopping in the car Wednesday morning for the 8 hour drive to Ohio. I plan to make it for a quick swim on Wed night and perhaps the pre-meet meeting, then will swim the 800 on Thursday*followed by the 400im, 50 free, and 200 back on Friday (plus maybe a relay). Then my son and I will be heading into Cleveland to catch some ball games and a visit to the*R&R HOF,*but most importantly for a college visit. I might try to drop in on a Masters workout while in town.
    Categories
    Swim Workouts , Planning
  11. Sarasota Y Sharks Masters 5:30 AM Workout 07/30/2015

    by , July 29th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    10 X 100
    5 on 2:00
    5 on 1:45

    1 X 100 kick 2:30
    1 x 100 swim 2:00
    Three rounds

    4 X (3 X 50 1:20 #3 on 2:00
    Alternate: easy, build, fast. Choice.

    3 X (start-turn-finish

    Relay starts/warm down
    Categories
    Swim Workouts
  12. Week 148 - Wednesday

    by , July 29th, 2015 at 11:15 AM (After a long rest)
    Yesterday I traveled to Florida and had a really early flight to Orlando and was unable to swim due to the flight and work commitments.

    Today I swam with central Florida masters at Windermere prep school an outdoor 25scy pool with little to no outdoor lighting. The pool was a nice temperature. I felt tired before I swam despite not swimming yesterday but felt ok in the water.

    Warm up
    200 free
    200 pull
    100 kick
    200 IM

    Main sets
    1x50 at 200 race pace
    1x50 easy
    2x50 at 200 race pace
    1x50 easy
    3x50 at 200 race pace
    1x50 easy
    4x50 at 200 race pace
    1x50 easy
    200 pull easy
    5x100 from block done as 25 afap, 75 easy
    400 pull easy

    Warm down
    4x25 no breather, as many strokes, as few strokes, underwater on back
    100 easy

    This was interestingly different from normal. Lots of stopping and starting and no clocks with the coach telling you when to go and what your splits were. I held 27 lows on all the fast 50s with 10 seconds of rest between fast 50s and 20 seconds after the easy 50s. I was 10s on the fast 25s. I swam everything else aerobically.

    Updated July 30th, 2015 at 03:16 PM by StewartACarroll

    Categories
    Swim Workouts
  13. I hung in there

    by , July 29th, 2015 at 07:31 AM (Mixing it up this year)
    This was a tough swim when you do the stroke work. I did alittle fly on some but mostly free.

    The really bad news is this is the last week of long course, next week we are back to short course.

    400 free
    300 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    200 free w/bouy

    66x25@:30 #1-11 free #12-21 stroke #22-30 free #31-38 stroke #39-45 free #46-51 stroke #52-56 free #57-60 stroke #61-63 free #64-65 stroke #66 free
    150 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  14. Mon-Tues, July 27-28

    by , July 28th, 2015 at 02:46 PM (The FAF AFAP Digest)
    Monday: Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x 50 free w/paddles @ 1:00
    50 EZ

    Main sets:

    12 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ

    16 x 50 dolpin kick w/fins @ 1:00
    100 EZ

    Total: 2500 m


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    3 rounds w/fins:
    5 x 25 shooter @ :45
    1 x 25 EZ @ :45
    50 EZ at end

    Main Sets:

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

    4 rounds: fly/back/br/free by round, some with fins
    4 x (25 AFAP + 75 EZ) @ 2:30
    1 x 50 EZ @ 1:00

    Total: 3150


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

    I have't felt so hot the last few days, stomach upset. I was pretty slow on Monday and a length of fly long course felt challenging. Today, I decided to do some short speed work. It felt a big discombobulated after not having sprinted for so long. If I feel up to it, I'm going to head to yoga in awhile.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2015

    by , July 28th, 2015 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    1 X 300 5:15
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:15

    12 X 50-choice- 1:20
    1&2: easy
    3-5-7-9-11: blocks--25 sprint/25 easy
    4-6-8-10-12: easy

    1 X 100 @ 85/90%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    All on 2:30

    WARM DOWN/Relay starts

    Updated July 29th, 2015 at 11:48 AM by RickMile

    Categories
    Swim Workouts
  16. Test Day

    by , July 28th, 2015 at 07:18 AM (Mixing it up this year)
    A test swim today a straight 2000 meter swim. I was right were I need to be.

    2000 in 36:23
    500 free kick w/zoomers
    500 free easy

    total 3000 meters
    Categories
    Swim Workouts
  17. Week 148 - Monday

    by , July 27th, 2015 at 10:17 PM (After a long rest)
    I had a VERY lazy day yesterday including a 3 hour nap and then went to bed early last night and had an awesome solid night of sleep. I woke this morning feeling great. Today was a longer aerobic workout. The pool to my surprise was setup LCM; I was expecting say and was pleasantly surprised to see the pool, as LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    5x300 on 4mins done as odds build, evens DPS
    4x200 streamline back kick on 3mins with fins
    16x50 on 1min done as odds easy free, evens fast tempo backstroke

    Warm down
    100 easy

    I worked the 300s and was holding 3:21-3:24 on the odds and 3:30s on the evens. These felt really strong! On the kick I cruised these and worked my underwaters and I held 2:30s. The 50s set I used the odds as active recovery and I worked the even 50s back. I tried going further than normal on the underwater with strong dolphin kicks and then held a higher than usual tempo as instructed.

    I hope I continue to feel better as the rest kicks in.

    Updated July 28th, 2015 at 07:07 AM by StewartACarroll

    Categories
    Swim Workouts
  18. Workout 07/27/15: Evening

    by , July 27th, 2015 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work so I was looking forward to getting out early today. Spent some with the family before hitting the pool tonight...

    200 free/200 back /200 im drill

    5 x 50 free on :50 strong 3/4
    50 easy
    5 x 50 free on :55 easy down, b/c back
    50 easy
    4 x 50 easy down. Fast imo back
    200 dps
    200 with 3 drag races from mid pool
    100 loosen and outside
    (Solo/Rec/1900 yds/50 min)
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2015

    by , July 27th, 2015 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    4 X 150 2:45
    4 X 100 1:45

    6 X 50 kick 1:20
    #3 and #6: fast
    1 X 100 swim

    8 X 50--choice-- 1:15
    1-4: perfect stroke
    5-8: descend--#8 @ 100%
    1 X 100 swim

    4 X 100--choice-- 2:30
    Swim all 4 @ 85/90%-up tempo

    Distance swimmers only: 10 X 50 1:00--@ 800 pace

    Nationals swimmers do relay starts then warm down

    1 X 200 IM 4:00
    4 x 50-1 of each- 1:10
    Three rounds

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  20. Some hard some easy

    by , July 27th, 2015 at 07:49 AM (Mixing it up this year)
    This was a combination with one tough set and one easier one.

    2x200 free
    10x100@1:40 free w/paddles & bouy

    4x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    3x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    1x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    1x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    3x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    4x50@1:00 free w/paddles & bouy
    100 free easy

    Total 3200 meters
    Categories
    Swim Workouts