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Swim Workouts

  1. Week 211 - Friday

    by , October 21st, 2016 at 10:22 PM (After a long rest)
    My insomnia has been progressively getting worse each day this week and yesterday I was awake from 1am til about 4am and decided to skip morning practice(first time in a very very long time).

    Yesterday afternoon I had another PRP shot but unlike the first one which hurt a little this one hurt a lot. The doctor seemed to take more of my blood and went really deep with the injection. Obviously this is a slight exaggeration but the needle looked like a javelin. It was huge! When we were done I had a huge knot where the plasma was injected and it took several hours to go down. I iced heavily last night and this morning my arm actually felt ok. I am back to kicking for the next week which is ok with me while the injection does its work.

    This morning i felt pretty decent and had and had a good set of descending 100s kick.

    Warm up
    700 kick

    main sets
    8x50 kick on :50
    5x100 kick with fins on 1:20
    4x100 kick with fins on 1:15
    3x100 kick with fins on 1:10
    2x100 kick with fins on 1:05
    1x100 kick with fins on 1:00
    200 easy
    5x200 IM kick on 3:30

    warm down
    200 easy

    i am pretty good with fins kicking streamline on my back and probably could have gone down to trying to make :55. I ended up holding :58s throughout. The 2IM kicks I was holding 3mins which is good for me.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/24/2016

    by , October 21st, 2016 at 01:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 x 50 1:00
    4 X 25 sprint :45 #4 on 1:30
    Three rounds--choice
    50's: odd: easy even: fast

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 200 3:00
    4 x 150 2:15
    Pull
    Descend both distances 1-4 and negative split all swims

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2016

    by , October 20th, 2016 at 02:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :45

    1 X 100 easy 2:00 2:00
    2 X 50 fast 1:00 1:15
    Four rounds.
    50's: Rounds 1/2 are free--intervals left
    Rounds 3/4 are stroke--intervals right

    8 X 100--choice 2:00
    odd: easy even: strong

    20 X 25 :40--choice
    #10 is easy on 1:30

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  4. Week 211 - Wednesday

    by , October 19th, 2016 at 03:31 PM (After a long rest)
    Its been a crazy couple of days and I am in all day year end planning meetings(hence a very short post)

    Warmup
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    8x100 IM descend 1-4,5-8 on 1:35
    4x(with fins
    200 free on 2:20
    150 free on 1:45
    100 free on 1:05
    50 free on :25
    1min between rounds)
    200 easy
    6x100 kick on 1:30

    Warm down
    200 easy

    I felt awful on the IM transition set and did not get going on this set at all. On the next set I felt better and despite feeling quite tired and winded I did better holding 2mins, 1:43-1:45, :58-:59, :24-:25 on the swims per round. On the kick I held 1:26/27 and despite these being touch and go this was a good set.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2016

    by , October 19th, 2016 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 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

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 x 100 easy 2:15
    Four rounds--choice

    8 x 50 kick 1:10
    Second 25 fast
    1 X 100 swim

    10 X 50 free
    5 on :40
    5 on :35

    4 x 200
    Pull: on 3:00 Negative split and descend 1-4
    OR
    IM: on 3:30

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  6. Workout 10/18/16: evening

    by , October 18th, 2016 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    Full house in the pool again, which is a good thing.

    200 swim/100 kick/200 pull
    4 x 25 build as group
    -----
    3 x 100 on :20sr pull
    4 x 25 kick as group
    1 x Noah's Ark
    1 x 100 perfect stroke (recovery)
    6 x 75 on :20sr (kick/swim/pull)
    100 loosen and out
    (Masters/Rec/2150 yds/50 min)
    -----
    Our six lane pool is set up with two lines in, so three big lanes. I split with Matt and Eric, Greg and Tim were in the middle, and Jim swam with Rebecca in the far lane. Another good mix of intensity with recovery and a great workout.
    Categories
    Swim Workouts
  7. Tues Oct. 18

    by , October 18th, 2016 at 07:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    8 x 50 burst + cruise
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- 5 swim, 5 kick
    200 EZ

    8 x 50 DPS free w/paddles @ 1:00
    50 EZ

    Total: 2950


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


    I'm feeling sore and tired. I suspect that it is because I haven't had a full recovery week since the third week of August. My body always starts to protest if train too long without a meet to rest for. I've also had a little bit of Stewartitis the last few weeks -- waking up for awhile in the middle of the night. I usually just read an actual book. I'm a dinosaur -- haven't switched to reading books on my iPad.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/19/2016

    by , October 18th, 2016 at 01:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    10 X 50 kick
    5 on 1:15
    5 on 1:05

    19 X 50--choice-- 1:10
    Every third @ 100%

    1 X 200 3:00
    4 X 50 descend 1:00
    1 X 100 1:30
    4 X 50 descend :50
    Two rounds--pull

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  9. Week 211 - Tuesday

    by , October 18th, 2016 at 09:37 AM (After a long rest)
    I went to bed early last night but once again woke up early and was actually reading the online news paper at 2am. I don't know what's happening with my sleep. Looking back at last year it looks like I suffer in the fall. My allergies are not too bad and I don't have a lot of work stress like earlier in the year so I don't really have an explanation.

    Today was was one of my early early mornings for dryland and despite being tired I had a good day at the gym and pool.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    20x50 at 1000 race Pace on :45
    12x50 kick on :50
    200 easy

    I plan on continuing to work on dropping the send off on my 1000 race pace set. Ideally I would be able to hold pace with next to no rest. Today I was able to hold :28/:29s on :45s and it was not too bad until the last 5. I think I should be able to drop to :40 for the send off before I taper for Boston. When I had to lay off swimming because of my elbow(I kicked on a board for about a month) I felt like I lost a lot of my aerobic capacity. I have good and bad days but generally I think I am finally back to where I was on these longer pace sets. Now I need to get my lower pace back which is proving harder. I am tossing up how much to rest for Boston. Last year I did a drop taper for the woodlands meet where I focused on back and then a longer taper for Boston where I focused on 400 and down free events. My event lineups this fall are basically the same however I don't feel in the same shape as last year and will likely swim through the woodlands and taper for Boston.

    Thursday afternoon I am having another PRP injection in my elbow and have been warned by the doctor to lay off the intensity in my workouts for a week or so(which I struggle with).
    Categories
    Swim Workouts
  10. Monday Oct 17

    by , October 17th, 2016 at 07:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    500 various
    100 scull

    2 rounds: 4 x 25 burst + cruise @ :45 + 50/100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    16 x 25 IM order @ 100 pace @ :40
    50 EZ
    12 x 25 IM order @ 100 pace @ :40
    50 EZ
    8 x 25 IM order @ 100 pace @ :40
    50 EZ
    4 x 25 IM order @ 100 pace @ :40
    300 EZ

    Total: 2900


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


    I survived Homecoming on Saturday. But I was up so late for the afterparty at our house (Mr. Fort can't stay up) and we had brunch for all the girls in the party who slept over at our house on Sunday am (Mr. Fort running with another Homecoming dad), that I was beat the rest of the day. I still felt beat today. Fort Son is in town and I had to hit the grocery etc., so I only went to LA Fitness.

    I finally got around to entering the Sprint Classic:
    Swim Meet Events

    Event
    Number
    Sex Distance Stroke Time
    5 Women 50 SCY Fly 0:26.50
    13 Women 100 SCY IM 1:03.50
    19 Women 50 SCY Back 0:28.00
    23 Women 25 SCY Fly 0:12.00
    25 Women 25 SCY Back 0:12.96
    27 Women 25 SCY Breast 0:15.00
    29 Women 25 SCY Free 0:11.90


    I think my body is looking forward to a few days of rest. Not sure why, my flog suggests that I could have trained harder the last month ... I could really use a massage.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/18/2016

    by , October 17th, 2016 at 01:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    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.

    2 X 100 kick 2:15
    6 X 50 kick 1:05

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Choice--#4 swim @ 100%
    All 25's are sprint

    5 X (3 X 100 2:00 #3 on 2:30
    Each round; 2 strong/1 easy

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  12. Week 211 - Monday

    by , October 17th, 2016 at 09:53 AM (After a long rest)
    On Saturday my daughter had a pentathlon meet in Plano. Our expectations were low because she had already swim a 2hr workout and was tired. To both our surprise she did best times on all 5 swims(200 IM, 100 fly, back, breast and free).

    I was really tired throughout the day yesterday and took a 3hr nap after coaching early. I woke up still tired but was worried I slept too long and i would have difficulty sleeping last night, which as it turned out proved to be a valid concern. I slept fine until 2am and then struggled to stay asleep and read a book for a few hours before getting up for morning practice.

    Pool was setup scy.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x100 kick on 1:45
    1000 swim on 11:30
    800 swim on 9:30
    600 swim on 7mins
    400 swim on 4:30
    200 swim on 2:30
    100 easy
    8x50 odds back drill/swim by 25, evens breast drill/swim by 25 on 1min

    warm down
    100 easy

    my goggles kept leaking today which did not make for much fun on the longer swims. I felt tired and flat throughout but kept pushing.
    Categories
    Swim Workouts
  13. Week 210 - Saturday

    by , October 16th, 2016 at 07:07 PM (After a long rest)
    i slept well but woke up feeling really physically tired. My week of travel seemed to hit. I was even slow getting up and ready and today was a real slog.

    One of my team mates sons swam with us this morning. He is a small 13 year old but he is very quick. I knew if I could convince him to swim next to me we would push each other. He took a lot of coaxing but finally gave in and mid way through the main set he went in the lane next to me and we started to race. I know I had fun and believe he enjoyed it too; although he made reference to it being unnatural for an old man to swim that fast

    Pool setup LCM
    Warm up
    400 free with snorkel on 6mins
    6x50 catchup on :55

    Main sets
    12x50 kick on :55
    16x100 on 2mins at 400 race pace

    Warm down
    400 easy

    I started out ok going 1:07/1:08 through the first 4 but started to slow on the next 4 going 1:09s. I felt really crappy until this point but then I started to race and gradually started dropping going 1:06/1:07 on the next 4 and then 1:06/1:05s for the next 3 and finished with a 1:04! I think I would have had a really bad day if it were not for my young padawan next to me on the last 8 of the 16x100s.
    Categories
    Swim Workouts
  14. Workout 10/15/16: morning

    by , October 15th, 2016 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    Good practice this morning with all the lanes full:

    200 swim/100 kick/200 pull [did another 100 kick]
    4 x 25 burst and cruise

    8 x 100 on :20sr Quarter's Strong [went on 1:30, plus extra 50]
    4 x 25 kick as group
    4 x 100 on :30sr rotate fast 50 [went on 1:40, plus extra 50]
    4 x 50 pull
    8 x 25 on :40 (odds = choice, evens = fast)

    200 loosen and out
    [Masters/Rec/2700 yds/70 min]
    -----------------------------------
    Swam with Greg, Tim, Kevin, Heather (home from college), Rebecca, and Mary. Lots of speed play today.
    Categories
    Swim Workouts
  15. Thurs-Fri Oct. 13-14

    by , October 15th, 2016 at 12:09 PM (The FAF AFAP Digest)

    Thursday: Drylands

    rehab ex
    captains chair leg raises, 2 x 20
    hip thrusters, 45 x 3 x 15
    good mornings, 85 x 3 x 5
    kneeling cable crunches ? x 3 x 10
    explosive leg extensions, 05 x 3 x 15
    straight arm dips, 90 x 3 x 15
    rear delt flys, 80 x 3 x 8
    russian twists on incline bench, 2-3 x 3 x 25
    glute isolator, 50 x 3 x 5 each leg
    hip abductor 110 x 3 x 5

    1000 EZ in the pool after



    Friday: Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    400 kick, no I did 8 x 25 shooters + 3 x 50 single arm fly
    10 x 25 kick w/fins @ :30 (did about 5 bursts)
    50 EZ

    Main set:

    This was the bear of a main set assigned. I modified somewhat and used fins. I'm a bit terrified of someone kicking my toe and fins really cushion the toe on the walls. I don't remember the intervals exactly, but Bill was chastising people for not taking enough rest on the EZ swims.

    3 rounds:
    1 x 100 fast (I did 75 IM, fly-back-breast fast @ 100 pace)
    1 x 100 EZ (did 125 EZ)
    1 x 75 fast (did IM, fly-back-breast)
    1 x 75 EZ
    1 x 50 fast @ around 95% (did fly-back)
    1 x 50 EZ
    1 x 25 fast (breast)
    1 x 125 EZ

    250 EZ

    Total:


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


    At first I looked at that main set and thought there was no way I could do it, even with fins. I thought about doing the second round hypoxic. But I gave it a try. There was no way to go AFAP on everything. Holding the 75s at 100 pace was challenging enough. I was trying to hold :44s, the first one was a bit faster. Went 24-25 on the 50s and 11-12s on the 25 breasts. I was feeling pretty beat last night after that.

    Today is Homecoming for Lil Fort. The after party is at our house, so I need to get to the grocery and do a few things today.
  16. Week 210 - Friday

    by , October 14th, 2016 at 09:46 PM (After a long rest)
    I got home around 9pm last night and went straight into being math dad and helping my kids with there math homework. I did not get to bed until late but was glad I got to spend time with the kids. I really am a lucky man with two great kids.

    This morning i was tired but but got into the swing of things after the warm up.

    Pool setup was scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    2x(25 kick on :20
    50 free on :40
    75 kick on 1min
    100 free on 1:20
    125 kick on 1:40
    150 free on 2mins
    175 kick on 2:20
    200 free on 2:40)
    200 easy
    4x150 back on 2:05
    8x25 from a dive on 1min - getting out and going back to the end with blocks

    warm down
    200 easy

    i made the kick through 75s but slipped on the 125 and 175 coming in about 5 seconds slow, but made up the Miss on the free portion. On the 150s back I descended from 1:45 to 1:40. On the dive sprints I was holding :10/:11s.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 10/17/2016

    by , October 14th, 2016 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2 and 3 right.

    1 X 300 kick + 50 swim

    1 X 75 build 1:30
    4 X 50--descend 1-4-- 1:00
    8 x 25 sprint :40 #8 on 1:20
    Two rounds--choice

    4 X 200 IM 3:30

    8 x 150 pull 2:15
    Build to 100/50 fast
    #8 is your warm down

    4800Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/14/2016

    by , October 13th, 2016 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 250 4:00 3:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 x 50 easy 1:30
    three rounds--choice
    Round 1: 80%
    Round 2: 90%
    Round 3: 95%

    4 X 200 3:00
    5 X 100 1:30
    Pull
    200's: negative split
    100's: descend 1-5

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  19. Tues-Wed Oct. 11-12

    by , October 13th, 2016 at 12:00 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:156
    100 EZ

    6 x (25 AFAP + 75 EZ)
    100 EZ

    2 rounds:
    1 x 50 fly-back @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
    1 x 50 breast-free @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
    1 x 100 EZ

    6 x 25 no breath free @ :45
    50 EZ

    Total: 2750



    Wed: Swim/SCY @ Pitt

    Warm up:

    600 various (got in little early)
    100 scull
    8 x 50 various, I did 5 of them burst + cruise
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    2 x 200 IM @ 3:40
    -- good grief, no. I did 2 x 100 hypoxic back kick w/fins, UW 15m each length + a 50 EZ after #2
    4 x 50 fly-free w/fins @ 1:00 (I did the fly @ 100 pace)
    8 x 25 fast fly w/fins @ :40 (I did it 100 pace, 12s)
    1 x 100 EZ

    2 x 200 IM or stroke @ 3:40 (did same as above)
    4 x 50 breast-free @ 1:00 (cruised them, skipped one with a cramp)
    8 x 25 fast breast (did breast dolphin, 16s, whip kick hurt toe)
    1 x 100 EZ

    2 x 200 IM or stroke @ 3:40 (did same as above)
    4 x 50 back free (did back @ 100 pace) @ 1:00
    8 x 25 fast back @ :45 (did 100 pace, 15-16s)
    1 x 200 EZ

    Total: 3600


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


    My toe was really throbbing after that workout and kept me up at night. This break seems more painful than the last one. I just hope it is better in two weeks. Off to the gym to try to find something to do that won't injure me or exacerbate injuries.
    Categories
    Swim Workouts
  20. Week 210 - Wednesday

    by , October 12th, 2016 at 10:02 PM (After a long rest)
    Work took me to Edmonton Canada yesterday. I had an uneventful but long flight from Dallas and arrived around 9pm last night. I had checked out pools and found the Kinsmen Sport Centre which from the photos looked awesome. When I got to the pool this morning I was blown away. Not only was there a competition 50m pool but a second training 50m pool, a deep diving well and a teaching pool.

    Kinsmen Sports Centre

    The competition pool and diving well were setup as 25m while the training g pool was LCM. With my preference to long course I choose the shallower than anticipated and slightly warmer than anticipated training pool(still pretty awesome). Tom had sent me a scy workout which I swam LCM but at 400 pace instead of 200 pace.

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

    main sets
    10x50 kick on 1min
    16x50 free on :55 at 400 race pace
    200 easy
    3x3x200 on 3mins #1 free, #2 back, #3 IM

    warm down
    200 easy

    i was able to hold :33s on the race pace set and actually felt great. On the 200s instructions were to hold the same pace throughout so I went a little easier than usual on the free , a little harder on the stroke and much harder on the IM. I managed to hold 2:40-2:42s.

    Tonight i am heading to Calgary.
    Categories
    Swim Workouts