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Swim Workouts

  1. Week 105 - Monday

    by , September 29th, 2014 at 05:41 PM (After a long rest)
    Today is my second anniversary of being back in the pool . I am still weighing 180lbs which I have now consistently held for about the past 18months which represents a 55lb drop from my starting weight when I got back in the pool.

    I always enjoy getting perspective on where I am by looking back at where I have come from(thankyou USMS FLOG). I have a lot to be thankful for and I continue to enjoy the journey. That said, today was a tough day for me. I swam ok, but felt quite tired. Last week was a long week and I really felt it in my muscles today. My allergies played havoc this weekend which also contributed to being one tired achy, old man today!

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

    Main Sets
    10x300 pull on 3:30
    100 easy
    12x50 kick on :55
    8x75 on 1:20 swum as 25 build, 25 easy, 25 under water

    Warm down
    100 easy

    Total 5100scy

    On the 300ís I started off at 3:09 and dropped to 3:06 after the first two and held 3:06 for the rest. This was about a second per 100 slower than the last time I swam this(but looking back I see I did this set on 4mins not 3:30, so this may contribute to the slightly slower times today). On the 50ís kick I was holding 42-43s and felt quite comfortable. The 75s I was tired and was coming in around 1min. The under waters in particular were tough and came up for one breath on all of them.

    Next weekend I am entered in my first kids meet of the year and signed up for the 200 back and 500 free on Sunday. My daughter is swimming on the afternoon and since I am 15&over I swim in the morning. I hope I start to feel better before the end of the week.

    Tonight I am lifting.
    Categories
    Swim Workouts
  2. Monday Sep 29th 2014 SCY

    by , September 29th, 2014 at 12:40 PM (Ande's Swimming Blog)
    Monday Sep 29th 2014 SCY

    Swam Fast Friday but not Sat or Sun

    2 Practices this morning

    Whitney Coached
    6:00 to 7:15 dove in around 6:05
    swam with Dick, Alleycat & Spencer
    Beside Gull, Kristy, Tyrone, Joe, &
    Diving Well which was too warm for my comfort.


    Warm up
    swim for till 6:24

    Main Set

    8 rounds of
    100 on 1:15
    100 on 1:10
    100 on 1:05
    25 Fr 1 breath on :30
    (take a little break after #4)
    (i did terrible on this, didn't make any of the 1:05's, skipped 50's, did a few catch up turn arounds, I should have moved over a lane)

    40 x 25 on :20
    8 kick with fins (i didn't use fins) 2 swim

    Whitney Coached
    7:30 to 8:45 dove in around 7:35
    swam with Mike, Chris, Ned, & Jim Sauer
    Main pool north end set up with bulkhead
    which was down for the 2014 UT Mens Orange and White meet on Fri Sep 26th


    Warm up
    swim for till 7:54

    Main Set

    8 rounds of
    100 on 1:20
    100 on 1:15
    100 on 1:10
    25 Fr 1 breath on :30
    (take a little break after 4th round) (made em all)
    (doesn't seem like much but that set was 2600)

    Whitney assigned more but I got out

    Next Meets:

    not sure yet
    maybe Woodlands SCM or Long Beach
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-09/30/2013

    by , September 29th, 2014 at 12:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50

    10 X 50 kick 1:05
    1 X 100 swim

    8 X 100 IM 1:45
    Descend 1-4/5-8

    5 X 300 pull 4:30
    Build second 150

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  4. Still sore from Friday, even after a weekend off

    by , September 29th, 2014 at 07:24 AM (Mixing it up this year)
    I took this weekend off since I had to take my son to take his drivers test. He passed. Now I am really in trouble.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy went 1:24, 1:24, 1:23, 1:21, 1:20, 1:20, 1:20, 1:21, 1:21, 1:20
    500 free kick w/zoomers trying to lap the guy swimming next to me
    2x100 free w/snorkle focus on pull
    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  5. Week 104 - Saturday

    by , September 27th, 2014 at 06:24 PM (After a long rest)
    I got home around 9pm last night and after eating a sandwich I headed to bed. After a long week it was great to get home and sleep in own bed. I woke before my alarm went off and had my Saturday treat of a coffee before practice. I really am a creature of habit and only allow myself coffee before practice on Saturdays. Why? I don't know but it's become my Saturday routine.

    Pas much as I enjoy seeing old friends when I travel and swim as a visitor I always look forward to swimming with my team and at our facility. The group I train with is awesome and I really have fun swimming with Rockwall. Most Saturday's we tend to swim as group which is my favorite type of workout. Like all masters teams I have visited we have a mix of abilities although we are now up to about 10 guys and gals who are competitive. Today we had about 30 swimmers spread out across the pool when we did the main set with lots of supportive shouting and supporting. It was great fun!

    warm up
    20x25 surf drill on :30
    100 easy free

    main set
    Indy 500
    200 easy
    10x50 perfect free on :50
    10x50 kick on 1min

    Total 2800scy

    the warm up was very atypical and I did not feel like I had swum enough by the time we started the main set. The surf drill is basically an overkick with the arms in a body surfing position with the odd free catchup type stroke. It was interesting and I was winded at the end of the warmup but not really ready for the next set. The Indy 500 was fun. Tom gave everyone goal times for 100s free and you got a point for each second under the goal time. At the end of each round he added up the points and we went until collectively we got 500 points. Each 100 was on 3mins which is more generous than when we do the best average set. We ended up doing 10 rounds and I was 54-55s on the 100s. My goal time was 1min. Some of the slower swimmers swam with fins and crushed there goal times and they got quite loud towards the end of the set which was awesome to see. This was a fun way of swimming some fast 100s. The rest of the workout was swum pretty easy as active recovery.

    After swim practice I lifted and did two rounds with 10 and 8 reps per round of (bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, latcpulldown hands outside, lower back extension).

    I then headed off to basic yoga for another hour. I am really enjoying the yoga and today was especially difficult because of my groin strain but I found stretches I could do and had a good time. I never knew I could contort my body like I did this morning. Lots of very interesting upper and lower body stretches along with core exercises. For most of the hour I was trembling as I did these movements. Hard to believe how hard you can work with no additional weights, just your body and gravity.

    I meet next week with Tom to discuss some new swimming goals. One of the meets I was considering next year was the PanAm games in Columbia but it looks like it's not going happen; my wife is not keen. I may speak to her about me going without the family to see what she says but likely I will do domestic meets next year. I am also likely going to do some non free events next year at nationals but will reserve judgement until I have spoken to Tom.

    Updated September 27th, 2014 at 06:34 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Workout 09/27/14: morning

    by , September 27th, 2014 at 12:50 PM (Maple Syrup with a Side of Chlorine)
    Another few busy days at work, and I was able to go for my regular two mile jog on Thursday night, although I did not feel great during the run. Grind it out ...

    This morning I met a buddy for breakfast then went to Masters practice.

    200 swim/200 kick/200 pull
    4 x 50 (25 drill, 25 swim)

    4 x 100 FR build on 2:15 (I did an extra 50 back after each)
    100 easy kick
    12 x 25 on :35 burst and cruise, kick #5+12, some extra rest in there as well
    100 Pull
    4 x 100 neg split on 2:15
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)
    ---------------------------------------

    Greg, Kevin, Rebecca, and Kevin2 were there today. Good workout with some speed play. Off to the pumpkin patch with the family then some driving around as the Fall Foliage is due to be near peak this weekend in southern Vermont. One of the reasons I enjoy the fall season. I'll post some pics later ...
    Categories
    Swim Workouts
  7. Week 104 - Friday

    by , September 26th, 2014 at 09:19 AM (After a long rest)
    I had a good nights sleep and woke about 30 minutes before the alarm was due to go off at 4:10 east coast. Despite the early start I was excited to head to the pool this morning. Coach Jen had told me on wednesday that I would like Fridays workout since it was free and as it turned out it was a lot of fun. Alexandria does a mix of strokes over the course of the week and they are great workouts but less intense generally than I am used to in Rockwall. Today came close to a Tom intensity workout but probably was lower on overall yardage and length of the main set. I had fun in a sick way today!

    Warm up
    500 free with snorkel
    50 kick
    200 free with snorkel
    50 pull
    100 free with snorkel
    50 drill
    50 free with snorkel
    100 easy

    Main sets
    3x(5x50 with snorkel and cardio cap on 40, 3x50 with snorkel on :35, 2x50 free on :30, 8x25 kick on :30 swum as odds easy, evens fast)

    Warm down
    300 easy(swum as 3xswim, kick, drill, swim by 25)

    Total 3600scy

    I was holding 30s on the 50s on :40 and 50s on :35 and then went 27,29 on round1, 27,28 on round 2, 27,27 on round 3. I felt good! I can still feel my groin strain on the inside of my right leg but its nothing like wednesday and seemed better again today than yesterday. Once again I iced after practice and took some ibuprofen; last night I elevated and heated the leg with a heating pad.
    Categories
    Swim Workouts
  8. Week 104 - Thursday

    by , September 25th, 2014 at 01:22 PM (After a long rest)
    I bought a heating pad last night to wrap around my upper thigh before I went to bed last night. This combined with some ibuprofen helped enormously and this morning when I wok up I had no pain or discomfort. When I walk or swim I can still feel the pull but its definitely not a bad injury and its much better today. I swam this morning and was able to do fly, back and free with no problem at all; I avoided breast completely.

    Todays workout was written as a mix of kick and IM work, which I did except the breast, in most cases replacing back for breast.

    Warm up
    500 swum as 75 free, 25 back
    200 IM drill
    100 kick
    100 free

    Main Sets
    4x(4x50 Stroke on :50, 200 kick on 3:30) stroke is IM order by round and descend 1-4
    200 easy
    4x(100 IM on 1:30, 50 free on :50)

    Warm down
    200 easy

    Total 3500scy

    I went pretty easy this morning but was descending from 35-30 on the fly, back and free 50's, and was holding just under 3mins on the 200 kick. On the last part of the main set I sped up a little and was holding 1:04-1:05s on the 100 IM(with back instead of breast) and had no discomfort and felt pretty good. The free I cruised holding 29-30s. I have one more swim with Alexandria tomorrow and will go easy again. I am glad I listened to my body yesterday and did not do anything crazy like trying to swim through the pain(which I have done in the past).
    Categories
    Swim Workouts
  9. Tues-Wed, Sept 23-24

    by , September 25th, 2014 at 10:58 AM (The FAF AFAP Digest)

    Tuesday: Drylands


    Was in the gym for an hour. Did some more light upper body work. When I do the tummy press test for sub scap tears, it doesn't hurt quite a much. So I assume it's healing some.


    Wednesday: 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 kick + cruise @ 1:00
    150 EZ

    20 x 25 backstroke w/fins @ 100 pace @ :45
    --12s
    -- 10 kicks, 3 strokes
    200 EZ

    2 x 25 breast @ 100 pace
    -- just didn't have it so stopped
    50 EZ

    8 x 100 backstroke kick, cruise, with fins @ 1:40
    - cruised 1:07-1:12s
    100 EZ

    Total: 2950


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


    I've been sleeping like crap the last ten days, usually up to 2:00 am. Have't had a bad spell like this in a long time. Now I know how Stewart feels! It started to really affect me today in the pool. So I just backed off. Today, I'm off to AZ. I expect to only get one swim in while I'm there, but I'm due for some recovery.
  10. Easy Day

    by , September 25th, 2014 at 08:07 AM (Mixing it up this year)
    Just an easy drill day. Tomorrow swimming in with the fast masters.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle
    8x25@:45 free as 12.5 kick/12.5 swim
    8x25@:45 free catch drill w/snorkle
    4x25@:45 fly catch drill w/snorkle
    500 free kick w/zoomers moderate pace

    Total 2500 yards
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout-09/25/2013

    by , September 24th, 2014 at 02:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I'll be away for a few days so no posts until next week, probably Tuesday workout.

    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    5 X 100 kick 2:15

    1 x 100 moderate 2:00
    4 x 25 sprint :40
    Five rounds, choice.

    6 X 150 2:15
    4 X 100 1:40
    Pull
    150's: last 50 fast
    100's: descend 1-4--start with #1 fast and get faster.

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  12. Week 104 - Wednesday

    by , September 24th, 2014 at 09:24 AM (After a long rest)
    I swam again this morning with the Alexandria Masters team, but unfortunately pulled a muscle in my groin doing breaststroke and had to go really easy due to the pain associated with swimming. I almost got out but decided that free, fly and back did not put any extra stress on the muscle, however no matter what I did I still had some discomfort. The workout today was breaststroke oriented and I felt good right up until I tweaked the muscle. This getting old business sucks! I guess I will have to go easy for a week or so until this injury goes away. In the back of my mind I wish I had started yoga a year ago because I feel like its working some of these little muscles I have tweaked recently. I guess if I were pessemistic(which I am not) I would say that I never had these injuries until I did yoga.

    Warm up
    700 free with snorkel

    Main sets
    6x50 breast kick with pull bouy on back on 1 min
    200 easy free
    4x100 breast on 2 mins
    200 breast fast
    8x25 breast with fly kick
    2x50 breast rest 10 seconds
    2x100 breast rest 10 seconds
    2x200 breast rest 10 seconds
    2x100 breast rest 10 seconds
    2x50 breast rest 10 seconds (I did fly on all of these)

    Warm down
    300 easy free

    Total 3000scy

    I ended up doing a mish mash of things after the 200 breast fast due to the muscle tweak at 150 on this swim. I mainly did fly which seemed to still hurt but I did not feel like I was damaging the muscle. I stopped on the way back to the hotel and picked up ice. I could not believe that a bag of ice was $3.99!! After putting it on the muscle I was glad despite the cost that I did it. Fingers crossed the pain will subside and I can swim the rest of the week(even if its easy swimming).
    Categories
    Swim Workouts
  13. Holding the lane

    by , September 24th, 2014 at 07:24 AM (Mixing it up this year)
    Walt gave me one of his lanes and of course the kids wanted to take it but they didn't. He verified the pook had him paying for 4 lanes and that is what he got.

    Normally my lane would be tnext to the fast lane because I usually swam on a 1:30 interval, too fast for everyone else but to slow to join the 1:20 group. Always the odd swimmmer out.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy
    2x200@:30RI fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick
    4x25@:30 free burst & cruise
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  14. Workout 09/23/14: evening

    by , September 23rd, 2014 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    Things with the new exchange student are going well. I had a good run on Sunday, about 2.75 miles with a few very large hills. Longest training run this year. Busy days at work, but after 8pm on Thursday I have staycation for ten days, so one last blitz to get some odds and ends taken care of at home. Tonight with Masters:

    3 x (I did 4):
    - 150 swim
    - 50 kick
    - 50 pull

    JBS's Sweedish 1:01 set
    - Start at :10, swim 50 yards, must finish before :60
    - next one leaves on :11, then :12, etc (there is the 1:01). Miss :60, rest one, then do 25's
    - I did kick for first 3, strokes until the one leaving on :22, and failed on the one leaving :30 (not bad based on my current level of fitness), then 50 easy [21 total x 50 = 1050 yds]

    100 recovery kick

    8 x 25 on :40
    - odd = eazy choice, evens = FAST

    150 loosen and out
    (Master/Rec/2400 yds/65 min)
    -------------------------------------

    Felt good in the water, but stiff. I notice that since I have been running more, my calves are stiff, although they don't cramp with kicking. I'll have to work on flexibility there.
    Categories
    Swim Workouts
  15. Week 104 - Tuesday

    by , September 23rd, 2014 at 08:03 PM (After a long rest)
    I was on a 6am flight from DFW to Washington DC and as such had to leave the house at 4am so did not get a chance to swim yesterday. Today I swam with the Alexandria Masters. The last time I was here I swam outdoors and I had forgotten how warm the water is at the Lee Rec center. I also recall that Mount Vernon where I will swim tomorrow is even warmer so tomorrow will be even more fun than today. I had an awful nights sleep and was sluggish today. Mix in the hot water and I did not have a great pool day today but as always when I visit Alexandria the team and coaches always makeup for it. I saw old friends and had a good morning despite my personal challenges today.

    Warm up
    400 swim with snorkel
    200 kick
    100 drill

    Main sets
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy
    6x(100 kick on 2mins, 25 fast stroke IM order no free on :30)
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy
    4x(25 on :30, 50 on :50, 75 on 1:15, 100 on 1:40)
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy

    Warm down
    200 easy

    Total 3550scy

    I worked the kick set and was holding 1:25s on the 100s kick. On the 300 free I worked the first and second 100s and the really worked the kick. On the 25,50,75,100 I worked the 50s holding 27-28s and the 100s and held 57-58s also working on negative splitting the 100.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout-09/24/2013

    by , September 23rd, 2014 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 free 1:00
    #3-6-9-12 are fast

    4 X 150 kick 3:15

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds.
    100's-75's-50's: descend 1-4 to fast
    Choice

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  17. Fly day today

    by , September 23rd, 2014 at 12:52 PM (Mixing it up this year)
    Just an easy day of fly drill and such.

    500 free
    500 free kick w/zoomers
    4x50@:10RI fly scull drill w/zoomers
    4x50@:10RI torque drill w/paddles & bouy
    8x25@:45 shooters w/zoomers
    200 fly kick w/zoomers
    4x50@1:00 fly w/zoomers holding 50's
    5x100@1:45 free holding 1:29's
    200 free EZ

    total 2700 yards
    Categories
    Swim Workouts
  18. Monday, Sept 22

    by , September 22nd, 2014 at 04:11 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

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

    10 x 25 back w/fins @ 100 pace @ :40
    -- 12 lows
    -- 10 kicks and 4 strokes, so not too much arm use
    200 EZ

    10 x 25 flutter kick @ 100 pace @ :45
    -- 17s
    200 EZ

    16 x 50
    odds = swim or kick @ 100 pace @ 1:00
    evens = EZ @ 2:00

    dolphin or flutter kick w/board = 25s
    back kick = 24s
    breast = 28s

    200 EZ

    Total: 3650


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

    Just another day at the office ... with perhaps a tiny bit more swimming. I've been dragging a bit lately due to not sleeping the greatest the last week. Might be due for a few days of recovery as well. I head to AZ for my stepfather's memorial service on Thursday. So I'll probably have two days off just to travel back and forth. My next PRP jab is Sept 30.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-09/23/2013

    by , September 22nd, 2014 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 x 50 swim --

    4 x 250 IM 4:30
    Round 1:100 fly, 2:100 back, 3:100 breast, 4:100 free

    4 x 50 descend 1:00
    1 x 200 3:00
    Four rounds.
    Descend 200's 1-4, by round.

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  20. Good Meet and a great workout

    by , September 22nd, 2014 at 07:27 AM (Mixing it up this year)
    I scratched the 1650 this weekend, the water was too warm and the rain made it miserable. I knew that it was just going to get worse so... That allowed me to focus on the 200 fly where I beat times I haven't done in 5 years same with my 100 fly on sunday. Very good meet overall.

    500 free
    500 free kick w/zoomers

    3 times thru
    5x100 free w/paddles & bouy
    Round 1@1:35 went 1:20, 1:20, 1:19, 1:19, 1:19
    Round 2@1:30 went 1:17, 1:16, 1:16, 1:17, 1:17
    Round 3@1:25 went 1:16, 1:16, 1:16, 1:17, 1:16
    200 free kick w/zoomers

    200 free EZ

    Total 3300 yards
    Categories
    Swim Workouts