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Swim Workouts

  1. Week 141 - Monday

    by , June 8th, 2015 at 01:50 PM (After a long rest)
    I went to bed at 6pm last night and slept solidly until 4:30am. I felt a little stiff from all the sleep but generally pretty good when I woke up this morning. The pool was setup LCM today.

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

    Main sets
    6x100 kick on 2mins
    9x300 swim descending in groups of 3 on 3:45
    8x50 on 1:10 done as 25 streamline kick with snorkel, 25 overkick

    Warm down
    200 easy

    We only have about 5 weeks until we start our Summer Nationals taper and I made a personal commitment to double down on my training the next 5 weeks. I worked the kick set holding 1:40’s. On the 300’s I went 3:35, 3:32, 3:30, 3:36, 3:33, 3:31, 3:35, 3:32, 3:30. I worked this set as hard as I could and was hoping for a bigger descend but was not expecting to go out so fast, and as I got tired it became increasingly difficult to just hold these times. I was the only one holding these times with a couple of others going off 4mins and most going off 4:30. I recall doing a set like this last summer but this is about as fast a send off I have done on this set LCM. My lats are very sore as I write this up. On the overkick we were asked to hold 8 beat kick for the entire 50 and I was whooped. The aerobic threshold set was really tough and I suspect I will feel it for a few days.

    I am off to California tonight and don’t get into San Jose until 9pm pacific. I am planning on swimming with Stanford masters tomorrow and Wednesday and then swimming with pwb at Burlingam Masters on Thursday. Should be a great week of training.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 06/09/2015

    by , June 8th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20

    1 X 300--50 stroke/50 free

    6 X 100--choice--2:30
    odd: easy
    even: 85/90%

    6 X 25
    odd: blocks--sprint 25
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. workout 06/08/15: morning

    by , June 8th, 2015 at 09:09 AM (Maple Syrup with a Side of Chlorine)
    Enjoyed a beautiful Sunday with the ability to ride my motorcycle to church and then to the nursing home service in the afternoon. I then took a cat nap on the front porch as the gently breeze helped to move the clouds effortlessly through the blue sky. After supper I again staked out options for the summertime - local music/theater/festivals to take in with the family and more planning for our Ohio trip in August as well as the LGOWS. I hope to sure up hotels and itinerary's by weeks end.

    An easy swim after dropping the boys off at school ...

    200 Free/200 Back/200 IM drill
    800 shark swim
    100 easy and out
    (Solo/Rec/1500 yds/25 min)
    --------------------------------
    Only me and Scott in the fast lane today, but I continued on with my plan to do a recovery swim.
    Categories
    Swim Workouts
  4. Challenging distance today

    by , June 8th, 2015 at 07:38 AM (Mixing it up this year)
    Some might call this boring but it was a good set. Warm down was actually a 400 but I couldn't just leave it at 3900.

    400 free
    200 as 25 drill/25 swim
    8x50@1:00 drill/swim
    8x50@1:00 free

    21x100@1:40 free w/paddles & bouy holding 1:35's

    500 free easy

    total 4000 meters
    Categories
    Swim Workouts
  5. Week 140 - Saturday

    by , June 7th, 2015 at 03:31 PM (After a long rest)
    I don't know how I would describe today's workout. Quite a few of us were pretty broken down fter 2 straight weeks of practice with no day off. This was not a recovery workout but Tom decided to do today's main set as a competition between lanes 1-4 and 5-8. The pool was setup LCM.

    Warm up
    4x200 alternating 50 free, 50 stroke

    Main sets
    8x50 kick on 1:10
    Pick a stroke 100s on 2mins
    200 easy
    4x50 free from a dive on 1:30

    Warm down
    400 easy

    Tom gave different points for different strokes and he gave a point if you made your goal time on the stroke. The points were:

    1-Free
    2-Back
    3-Kick
    4-Breast
    5-Fly

    We did 13 rounds of which I did 12 free and 1 fly. I wore paddles and no pull bout and my goal time was 1:03. I held mainly 1:02s with a couple 1:03s toward the end. On the fly I put fine on and went 1:04. I don't seem to be able to swim fly easy and have one pace. It's sort of a plod but I made it. On the 50s from the block I went free and was 27,28,28,29. I was disappointed with the last one but I was really tired.

    I had to miss yoga because we were hosting a masters pool party at our house. We have had a lot of outdoor projects we have been attempting to do this spring which have been significantly impacted by all the rain we had. One of the outdoor projects involved building two big flower beds and moving 12 yards of bedding mix. My wife had moved a few yards in the week and I had to move the rest before the party. Last weekend we worried the party would be rained out and as it turned out it was blue sky and 95F. This made moving the dirt pretty hard work and back is still hurting from all the shoveling. I got it done and the party was a lot of fun. We had a great turn out and people seemed to have a fun time. I really enjoyed the fact that all the masters swimmers brought there kids and it was a great team/family experience.
    Categories
    Swim Workouts
  6. Sat-Sun, June 6-7

    by , June 7th, 2015 at 03:04 PM (The FAF AFAP Digest)
    Saturday: Swim/LCM/Solo @ Lebo

    Warm up:


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

    Main Sets:

    8 x 50 up tempo kick
    50 EZ

    2 x (50 @ 100 pace w/fins + 50 EZ)
    fly = 30, breast = 34

    4 x (50 AFAP w/fins + 150 EZ)
    fly = 26, breast = 30, flutter & dolphin kick = 27s
    100 EZ

    10 x 50 free w/paddles
    odds = smooth @ 1:00
    evens = 200 pace, maybe one was 100 pace @ 1:10
    100 EZ

    Total: 2,750 m



    --------------------------------------------


    Sunday: Swim/LCM/Solo @ Lebo

    Warm up:

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

    Main Sets:

    16 x 50 w/fins @ 1:00
    -- blocks of 4
    -- 4 dolphin kick, 4 back w/paddles, 4 flutter kick, 4 breast w/paddles
    50 EZ

    5 x (50 @ 100 pace w/fins + 50 EZ)
    -- did 3 x fly (30, 30, 29), breast (35), dolphin kick (30)
    100 EZ

    6 x 50 various @ 1:10
    50 EZ

    Total: 2,500 m


    --------------------------------------


    I got two long course workouts in this weekend. Yesterday felt pretty good. I could do some swimming without finger pain (though it's still quite swollen) and my times were solid. Last night, I was at the Taylor Swift concert with Lil Fort and friends. The concert itself was great, but getting in and out of the stadium and across the bridge to the parking lot with 55,000 other people was a huge hassle. We didn't get home until 12:30 and I feel asleep at almost 2:00 am. As a result, I wasn't full of energy this am. But it was still nice to swim outside on a sunny day. I'm now at Lil Fort's very last travel soccer game somewhere out in the boonies. I had thought about going to yoga tonight, but it's a basics class and those bore me.

    Updated June 7th, 2015 at 05:35 PM by The Fortress

    Categories
    Swim Workouts
  7. Workout 06/06/15: morning

    by , June 6th, 2015 at 01:29 PM (Maple Syrup with a Side of Chlorine)
    I missed out on a swim yesterday after my wife tricked me into a "quick" shopping trip that included a stop at my mother-in-law's house and lunch at the local bakery. All good things, but I was looking forward to a good chlorine/counseling session. Last evening we went to my niece's birthday celebration and had a great time. We'll make it to her pre-school graduation next week.

    This morning I dropped Preston off to take the SAT's, then headed to the pool after grabbing a light breakfast and was able to get in a little earlier than the rest of the team.

    200 Fr/200 back/200 im drill
    4 x
    -50 kick on 1:00
    - 100 kick on 2:00
    - 50 fast IMO on 1:00
    - 100 IM on 1:50 [descend 1->4, 1:26->1:13]

    200 pull with big blue paddles (then joined the group)
    8 x 25 technique
    400 (every 4th 25 Fast) [used agility paddles]
    300 (every 3rd 25 Fast) [back]
    200 (every 2ns 25 Fast)

    4 x 50 as a group sharing the lane (OW survival)
    4 x (20sec Vertical Kick into 50 choice)
    (Masters/Rec/3500 yds/90 min)
    --------------------------------------

    Used the extra time to work on some IM, then had a great swim with Greg, Kevin, and Marie.
    Categories
    Swim Workouts
  8. Week 140 - Friday

    by , June 5th, 2015 at 08:00 PM (After a long rest)
    My wife was not feeling so great last night when I came home from work and was already in her pj's when I got home(a virus). She and my son had already eaten and she suggested my daughter and I have a dinner date when she got home from swimming. My daughter jumped at the idea and her choice was to go to the Ghengis Grill. We spent about an hour talking and joking and having fun. When we got home my wife was feeling a little better so, my wife, son, daughter and I sat and watched a couple of episodes of Big Bang Theory.

    I had had a good night of sleep and woke up feeling pretty good. The pool was setup LCM.

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

    Main sets
    8x100 alternating kick on 2mins and catchup on 1:45
    Descending 100s holding 800 pace starting at 1:30
    6x50 perfect stroke on 1min
    4x50 on 2 mins, with #1 free from a dive and #3 fly from a dive

    Warm down
    200 easy

    I was short of breath today and wonder if I have my wife's virus working on me or if I am just congested from allergies. On the alternating kick and free I was holding 1:40s on the kick and 1:15s. My goal hold time for the descending 100s was 1:09s. I was able to hold 1:09 throughout and went down to a 1:10 send off which I made and missed the one on 1:09. On the 50s from the block I went :27 on the free and then went :30 on the fly.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 06/08/2015

    by , June 5th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest 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.

    2 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 400--choice swim

    6 X 50 1:15
    1-3: perfect stroke
    4-6: descend--#6 @ 100%

    3 x 100 2:15--choice
    Swim all 3 @ 85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Bringing up the rear

    by , June 5th, 2015 at 07:27 AM (Mixing it up this year)
    For the first time in a couple of weeks I was actually bringing up the rear in the lane. No one from the slower lane decided to join us. This was a just try to keep up day.

    400 free
    4x100@1:45 free
    4x50@1:00 free

    2x100@1:40 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    8x25@:30 free w/paddles & bouy
    200 free w/paddles & bouy

    4x50@:50 free w/paddles & bouy
    8x25@:30 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    200 free w/paddles & bouy

    8x25@:30 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    200 free w/paddles & bouy

    200 free
    100 free EZ

    Total 3700 meters
    Categories
    Swim Workouts
  11. Wed-Thur, June 3-4

    by , June 4th, 2015 at 04:27 PM (The FAF AFAP Digest)
    Wednesday:

    Heated Vinyasa Flow, 75 min

    -- This was one of the more rigorous vinyasa flow classes I've attended. It depends so much on the who is leading the class.



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    6 x 25 burst SDK + cruise
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    100 EZ

    6 x
    50 @ 100 pace (mostly slower than usual)
    50 EZ
    100 EZ at end

    10 x 100 w/fins @ 1:30
    odds = free w/paddles, descend to fast (:57)
    evens = moderate kick
    100 EZ

    Total: 3650


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

    I tried doing some swimming without paddles today. It didn't hurt too much, but felt terribly odd and was slow. The only thing that feels normal at this juncture is free w/paddles since that is my main source of swimming the last few weeks.
    Categories
    Swim Workouts , Yoga
  12. Sarasota Y Sharks Masters 5:30 AM Workout 06/05/2015

    by , June 4th, 2015 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 x 100 moderate 2:15
    4 X 50 1:15
    Four rounds--choice
    50's: odd: fast even: easy

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Week 140 - Thursday

    by , June 4th, 2015 at 08:38 AM (After a long rest)
    This morning had that déjà vu feeling. I had a decent nights sleep and headed to the aquatic center for dryland and an easy loosen up swim.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick, oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming
    400 free with snorkel
    6x50 catchup on :50
    12x25 open, close, easy, fast on :40 with fins
    300 free easy

    like Tuesday the abs were brutal and particularly the last round. I think I have 5 rounds of great form down but that 6th round is hard. It probably does not help that as we go through the rounds I have started adding in some harder tweaks. Today I went down on my forearms for the planks on the last three rounds and added knee to outside of elbows on the last two rounds of these. I was also doing oblique v sits on the last two rounds instead of crunches. Long story short this hurt! I guess that's a good thing.

    After the 2nd round of abs today one of the pro trainers came in and said out loud, "good morning crazy ab guys". I guess this was meant as a joke but it's funny how people build an image in there mind. I could understand "crazy swimmer dudes" or something like that. My training group have definitely increased our core emphasis and I believe we are starting to see some body changes and I hope we will soon start to see some pool improvements. I don't have a six pack(due to the loose skin left from when I was bigger) but I have more stomach definition and I feel like I can kick stronger in the pool. I am hopeful that my underwater work combined with core work will help with my back and free.

    My my knee and shoulder still hurt in the water.
    Categories
    Swim Workouts
  14. Another easy day and hot showers...

    by , June 4th, 2015 at 07:23 AM (Mixing it up this year)
    This was perfect a nice easy recovery swim and hot hot showers. Most people don't like when it is that hot but I do.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkel
    200 angel arm fly w/bouy & snorkel
    200 torque drill w/bouy & snorkel
    200 1 arm fly alt rt/lt by lap w/zoomers
    200 fly kick streamline w/zoomers work the abs here
    300 free EASY
    200 free kick w/zoomers EASY

    Total 2500 meters
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 06/04/2015

    by , June 3rd, 2015 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:15
    Four rounds

    8 X 50 1:20
    Descend 1-4/5-8
    #4 and #8 are fast

    6 X 25
    odd: blocks--sprint 25
    even: build to race finish

    $$$$$$ RACE PACE $$$$$$$$
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. Week 140 - Wednesday

    by , June 3rd, 2015 at 08:23 AM (After a long rest)
    We were supposed to have 12 yards of planting mix dirt delivered on Saturday but due to the rain over the weekend it was delivered yesterday. My wife started moving it to the flower beds we are replanting had planned on filling up. I left work relatively early and had an early dinner and then started hauling dirt. Several months ago I bought a wheel barrow with two wheels on the front and a huge bed. I proceeded to fill the barrow which took for ever due to its size. After shifting 8 barrow loads the bed was full and I was pooped. I came in showered and went to bed feeling very tired from yesterday's workout and the extra work on the flower beds. To my surprise when I woke up this morning I felt great and for the first time in a very long time I did not have the aches and pains in either my shoulder or my knee.

    todays workout out was pretty brutal but again felt about as good as I have felt in a long while. The pool was setup scy.

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

    Main sets
    12x50 kick on :50
    16x50 free at 200 race pace on 1min
    100 easy
    12x50 fly on 1min
    10x50 kick on :45

    warm down
    10x50 easy perfect stroke


    I hurt pretty bad bad on the first kick set holding :39s. Today's 16x50s I struggled on the first few 50s to hit a comfortable groove but after about 3 I felt pretty strong. I held solid 26s throughout. I think this is the best I have done on this set. The fly made a change and I went pretty easy holding 35s. I was not expecting the second kick set and when tom said 50s on :45 I had that sinking feeling. It was a hard set no doubt but as usual no where near as bad as I had made out in my mind. I held 40s throughout.
    Categories
    Swim Workouts
  17. Another tough distance workout

    by , June 3rd, 2015 at 07:31 AM (Mixing it up this year)
    The hot showers felt great after this one. Most people thought the showers were scalding but for me it was just what I needed to loosen those painful muscles.

    300 free
    6x50@1:00 free
    3x100@1:50 free
    12x25@:30 free

    4x100@1:40 free w/paddles & bouy
    3x100@1:45 free w/paddles & bouy
    2x100@1:50 free w/paddles & bouy
    1x100@1:55 free w/paddles & bouy
    masters minute rest
    1x100@1:55 free w/paddles & bouy
    2x100@1:50 free w/paddles & bouy
    3x100@1:45 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy

    100 back EASY
    200 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  18. Workout 06/02/15: evening

    by , June 2nd, 2015 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    I spent the day fixing the dryer which has been on the fritz for a while. Due to the wet and cool weather of late (I started the pellet stove last night) the option of using the clothes line outside was out, so I took it apart after getting my fill of youtube videos for background info ...



    I had the thermostat and fuse tested at the local appliance tested to be sure they were ok (they were) then went ahead and replaced the (frayed) belt and (busted) pulley on the tension arm so that the unit would run. Even managed to put everything back together again with no leftover pieces! Days like today remind me how much I miss my dad, who was the master tinkerer as the owner of a dairy farm and would have been able to offer some needed assistance.

    I'l call that four hour event my drylands for the day. With the money saved by not calling a repair man I treated the family to dinner at Friendly's tonight before heading to the pool ...

    200 swim/100 kick/100 pull [plus 200 IM drill]
    4 x 50 on 1:10 gentle descend [I did 75's k/s/p]
    700 cont (2 x 100 ez/mod/fast + 100 ez) [I added an extra 200, used snorkel]
    10 x 50 on 1:05 (1-5 = pull, recovery; 6-10 choice [I did kick])
    12 x 25 ez/fast by 25 (1-4 on :30, 5-12 on :35) [half fly, half back]
    200 loosen and out
    (Masters/Rec/2800 yds/60 min)
    ------------------------------

    Great swim with the group. Greg and Carol joined me and Tim was on his own. There were two challenges in this workout, the first being a long swim with alternating intensity, the second with the 25s on little rest. Everyone did great through the whole workout.

    Updated June 4th, 2015 at 09:08 PM by rxleakem

    Categories
    Swim Workouts
  19. Week 140 Tuesday

    by , June 2nd, 2015 at 08:56 PM (After a long rest)
    I woke feeling very tired this morning. I had a solid night of sleep but could have done with another 8 hrs of sleep. Today was dryland and a short swim

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick, oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming
    400 free with snorkel
    6x50 catchup on :50
    12x25 open, close, easy, fast on :40 with fins
    300 easy

    The 6 rounds of abs took 36 minutes and I was so sore on the last round I could not get off the floor. After a few minutes of heavy breathing/recovery I stumbled and had to hold onto a weight bench for an additional couple of minutes. I was really hurting. I did something on the last round of abs to my right knee which hurt when I was done. My left shoulder is still pinching too. I feel like I am falling apart!


    Categories
    Swim Workouts
  20. Sun-Tues, May 31-June 2

    by , June 2nd, 2015 at 03:59 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute heated power yoga class.


    Monday:

    off, had worked out 7 days in a row


    Tuesday:

    Drylands @ LA fitness:

    rehab ex
    face pulls, 60 x 3 x 25
    kneeling tricep press + eccentric fall back, 60 x 3 x 10
    good mornings, 65 x 3 x 12
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3 x 12
    hip abductors, 110 x 3 x 6
    standing three way calf raises, 75 x 3 x 8 each way
    planks, 3 x 1:00
    standing twists w/plate, 25 x 3 x 25


    Swim/SCY/Solo @ LA Fitness

    500 various
    100 scull
    4 x 50 free w/paddles @ :50
    50 EZ
    3 x (500 up tempo kick w/fins + 100 EZ)
    -- goal to hold under 6:00
    -- went 5:45-5:50s
    16 x 25 breast w/paddles @ :30
    150 EZ

    Total: 3200



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

    I can't believe it's already June! The weather here has been so peculiar it's hard to know what season it is. The last two days it's been 59-60 degrees. It's going to be a busy month. Fort Son graduates, Lil Fort "graduates" 8th grade, and our big vacation is coming up on June 26. I got Lil Fort tickets to the Taylor Swift concert here as a graduation present. She is very excited. Me, not so much. I haven't been to a concert in years and years. But I definitely think that 14 is too young to go solo with friends.