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Swim Workouts

  1. Week 204 - Wednesday

    by , August 31st, 2016 at 09:45 PM (After a long rest)
    I had a good night of sleep but struggled to get out of bed this morning. As a result I was a few minutes late getting to the pool.

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag drill with high elbow on :50

    main sets
    8x50 kick on :50 getting HR up
    16x50 kick with fins best average on 1min
    200 easy
    10 minutes of vertical kicking done as 1min flutter kick, 1min fly kick
    8x25 left arm out head down kicking on :35
    8x25 right arm out head down kicking on :35
    8x25 underwater no fins on :35

    warm down
    200 easy

    i had a great kick set with the fins and held :25s throughout.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 09/01/2016

    by , August 31st, 2016 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 150 2:45
    3 X 100 1:45
    4 X 50 kick 1:15
    1 X 150 2:30
    3 X 100 1:30
    3 X 100 kick 2:15

    4 X (4 X 100
    Descend each round 1-4
    Rounds 1/3: free on 1:30
    Rounds 2/4: IM 1:45

    1 x 200 3:00
    1 X 150 3:00
    Four rounds
    150's: 75 cruise/75 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  3. Tuesday, Aug 31

    by , August 30th, 2016 at 05:03 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    10 x 50 burst SDK + cruise
    150 EZ
    16 x 50
    odds = fly w/fins @ 100 pace
    evens = EZ
    150 EZ
    8 x 100 kick
    odds = fastish flutter kick w/fins & board around 1:08-1:10
    evens = EZ backstroke kick
    8 x 50 DPS w/paddles, alt free & back
    100 EZ

    Total: 3600m



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


    It was an absolutely gorgeous day. Not a cloud in the sky and the water temperature was fine, not too warm. It was rather crowded. But I shared a lane with two swimmers from Lebo Masters. That is vastly easier than circling with the noodlier lap swimmers. I managed to make it through 8 x 50 fly. Held 29s on all of them. I was surprised I could do 8 of them, but I took a bit more rest on the last 3-4. I am anxious to get back to Pitt to see friends there after a month of closure. But it's just too nice to pass up two hours in the outdoor pool right now.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/31/2016

    by , August 30th, 2016 at 12:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 2:30
    8 X 50 kick 4 on 1:10 4 on 1:00

    12 X 50--choice-- 1:05
    #3-6-9-12 are fast

    1 X 300 free 4:30
    1 X 100 IM 1:45
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 300 IM --

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Week 204 - Tuesday

    by , August 30th, 2016 at 09:25 AM (After a long rest)
    My training partner and best swim bud Bill moved to Fort Wayne, Indianna about a month ago and despite missing him I am very happy he and his family now have some work stability. During drylands we face timed Bill and he joined us remotely. It was actually kind of fun him doing the workout with us and us passing the phone around as we did the exercise and chatted to Bill. It's amazing how doing this pushed the pain associated with our crazy abs to background and everyone commented that it was much easier this morning. We had 8 of us including Bill at 5:00am doing crazy abs. The Rockwall contingent met at 4:30am as usual and did a warmup before joining Bill who did a run before he did crazy abs.

    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    Swimming setup scy
    400 left arm swim with snorkel
    6x50 left hand finger tip drag high elbow drill on :50
    20x50 kick on 1min best average
    300 easy
    12x25 underwater on :40

    I held :39/:40 on the kick which is by far my best average on this set.
    Categories
    Swim Workouts
  6. Monday Aug 29

    by , August 30th, 2016 at 09:14 AM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    600 various
    4 x (25 scull + 25 free w/paddles)
    16 x 50 burst kick + cruise @ 1:10-1:15
    -- 8 dolphin, 8 flutter
    150 EZ
    20 x 50
    odds = @ 100 pace @ 1:00
    evens = EZ @ 2:00
    150 EZ
    2 rounds:
    2 x 50 w/chute & paddles & fins
    1 x 100 EZ
    100 EZ at end of 2 rounds:

    Total: 3400m



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


    Happily, the Mt. Lebo pool is still open this week for adult swim despite school having started yesterday. And they've extended the lap swim to 2 hours, which is nice bc I don't feel as crushed to cram in sprint work. The sun is shining this am as well, so I am headed there again. Oh, going 50 meters with a big chute attached is hard!
    Categories
    Swim Workouts
  7. Week 204 - Monday

    by , August 30th, 2016 at 09:10 AM (After a long rest)
    I had a good night of sleep on Sunday night.

    Last week was a terrific work week(hard) with some significant business wins. Our business is really starting to see some momentum and it's exciting. All the hard work is paying off; sounds a lot like swimming!

    today was a long aerobic type workout which I choose to do with fins. I find these longer sets very boring just kicking. Somehow keeping up with everyone else and doing it with the group helps.

    Warm up
    400 left arm swim with snorkel
    6x50 left arm finger tip drag with high elbow drill on :50

    main sets
    4x200 streamline back kick with fins on 2:30
    3x300 streamline back kick with fins on 3:45
    2x400 streamline back kick with fins on 5mins
    1x500 streamline back kick with fins on 6:15

    warm down
    200 easy

    i was holding 1:05 pace throughout the kick set with fins. I tried adding one more underwater kick per wall today to make it a little harder aerobically. I felt ok!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 08/30/2016

    by , August 29th, 2016 at 12:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:15
    1 x 100 swim

    1 x 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40 #8 easy on 1:20
    Two rounds--choice

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds--pull. Round 1 intervals left, 2 right.
    Descend 100's 1-4 both rounds

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Cleveland Meet, Aug 27

    by , August 29th, 2016 at 09:30 AM (The FAF AFAP Digest)
    I drove down to Cleveland on Friday for the End of the Season Summer Spectacular LCM meet. It was a beautiful sunny day and it was nice to have a couple friends from Pitt there too. I went just to swim the 50 free and 50 breast to complete my sprint quartet. Though I have been doing low yardage with the pool open for only an hour, I have done dedicated long course training with a lot of AFAP 25s and 50s for the last 6 out of 7 weeks. I felt better than I did at the Terrapin meet in early July -- like I wasn't completely crashing the last 10 meters. For me, long course training makes a difference.


    50 free, 28.80

    I felt like I had a great start and the race went as well as could be hoped. Took 3 breaths and 13 SDKs on the start with a clean breakout. I was really just hoping to go under the current #1 time of 29.6. So I was thrilled to clear 29. And that swim was only .11 off the WR. Maybe if I had had a fin ...


    50 breast, 38.75

    I did not have such a great start in this race. My back foot slipped slightly on the block and I entered the water much more shallow than usual. Definitely missing the fin on this one. But otherwise, I think this is a very good time for me. I'm really not a long course breaststroker; haven't swum this in 4 years. So I will take it!


    100 back, NS

    There weren't too many heats between the 50 breast and 100 back. But the real deterrent for me was the shallow end. I knew the pool had a shallow end, but I hadn't realized it was 3 feet. I can't do a backstroke turn in 3 feet of water and didn't feel like lane ping pong in the sun. So, invoking masters prerogative, I scratched.


    Overall, it was a very fun low key meet with nice hosts. And I was tickled to achieve my objective of grabbing the #1 times in all four LCM 50s, a first for me. I headed to the Lebo pool on Sunday and did this easy workout:


    500 various
    4 x 25 scull + 25 free
    4 x 50 single arm fly
    16 x 100
    odds = alt free and back w/paddles
    evens = kick
    150 EZ

    Total: 2650 m


    I was told the pool will be open this week from 11-1 for lap swim, despite schools starting. So hoping to get some swims in.

    Updated August 30th, 2016 at 09:33 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Week 203 - Saturday

    by , August 28th, 2016 at 09:31 AM (After a long rest)
    Pain at night in my elbow has been a constant the past few months. I go to sleep with my arm in one position and then when I move the arm it wakes me up. It's a sharp pain initially and a dull ache until the arm warms up. Once the arm is moving the pain dramatically subsides so throughout the day it generally feels pretty good. Squeezing my hand really hurts and trying to apply pressure on the catch is also painful.

    Friday night i woke up at around 1am and struggled to go back to sleep until around 3am. Practice was early today due to the special Olympics being hosted at our pool and starting at 8am. We normally swim from 7-8am on Saturday(although I will often get an extra 15minutes by getting in early). Today was a 5:45qm start. Tom asked if people wanted to do some timed swims with pads since the pool was setup for the meet. I never need asking about racing but sometimes others are reluctant.

    Warm up
    400 left arm swim with snorkel
    6x50 left arm finger tip high elbow drag drill with snorkel on 1min
    8x50 kick on :45 getting heart rate up

    2x200 back kick with fins on 10mins with 200 warm down after each 200[1:54.4, 1:53.2]

    3x100 back kick with fins on 5mins with 200 warm down after each 100[:52.8,:53.8,:53.4]

    2x50 left arm only free on 3:30 with 100 warm down after each 50[:30.1 :26.4]

    on the swims with fins I was not allowed to flip turn on the pads so I swam 150 on the 200s and 50 on the 100s in the half lane next to the bulkhead and then went under the lane line on the last turn and finished in the lane with pads. I have done 200s kick with fins before and prior to today my best was a 1:55 so I was pleased with these. The :52.8 was really good but hurt really bad as shown on my next 100 which was a second slower. I dug deep on the last one and was happy to be faster and probably would have been a little quicker but glided in on the finish.

    The 50s were fun! On the first one I was very timid with the start and went easy down the first 25. At the turn I noticed I was a body length or more behind the pack and decided to pick it up and see if I could I catch everyone. It was pretty tight but I finally went ahead inside the flags. On the next 50 I was more aggressive on the start, first 25 and the turn and was very surprised with the time.

    This is was a lot of fun!
    Categories
    Swim Workouts
  11. Week 203 - Friday

    by , August 26th, 2016 at 09:22 PM (After a long rest)
    I had a great night of sleep only waking up when the alarm went off. Unfortunately I was tired again and it took me a while to get going.

    The pool was setup scy.

    Warm up
    400 left arm pull with snorkel
    6x50 left arm high elbow finger tip drag drill on :55

    main sets
    500 kick alternating 50 flutter, 50 breast kick
    12x50 kick on 1min descend 1-4,5-8,9-12
    16x25 with fins underwater on :30
    8x75 kick on 1:10
    2x(
    25 flutter kick on :30
    50 fly kick on 1min
    75 breast kick on 1:20
    100 flutter kick on 1:40)
    100 kick afap

    warm down
    100 easy

    Oh this was a lot of kicking. The 500 kick actually went pretty quick. The 50s kick I held :41/:42s. The 25s underwater were really tough despite the fins. I was gasping for air. The 75s kick I held 1:01/1:02s. On the 25,50,75,100 I kicked as active recovery. On the 100 afap I went 1:16.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 08/29/2016

    by , August 26th, 2016 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25 :40 #4 on 1:40
    Three rounds.
    150's: fl-ba-br by 50
    25's: round 1 fly, 2 back, 3 breast

    10 x 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is warm down
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 08/26/2016

    by , August 25th, 2016 at 11:57 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 kick 1:10

    1 X 50 moderate 1:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    1 X 50 fast 1:30
    Four rounds--choice

    2 X 300 4:30
    2 X 200 3:00
    4 X 100 1:30
    Swim or pull.
    Descend 100's 1-4

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Week 203 - Thursday

    by , August 25th, 2016 at 11:23 AM (After a long rest)
    I had a good nights sleep last night but was very tired this morning. I struggled getting up but did haul my butt out of bed this morning.

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    12x50 streamline back kick on 1min
    200 easy

    I cut the swim workout short based on feeling pretty whooped this morning.
    Categories
    Swim Workouts
  15. Week 203 - Wednesday

    by , August 24th, 2016 at 09:27 PM (After a long rest)
    I again slept great last night.

    The he pool was setup scy

    warm up
    400 left arm pull with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    main sets
    4x200 descend 1-4 streamline back kick with fins on 2:30
    8x(100 kick with board on 2mins, 50 kick with board on 1min, 50 kick afap on :40)
    8x(50 streamline back kick with fins afap on 1min, 50 streamline back kick building to afap on 1min)

    warm down
    200 easy

    i was 2:10,2:07,2:05,2:03 on the 200s back kick with fins. On the 100s kick I was holding 1:25/1:26s, on the 50s I held 41s on the easy one and then :35/:36 on the afap one. On the afap 50s with fins I was holding :24s.
    Categories
    Swim Workouts
  16. Week 203 - Tuesday

    by , August 24th, 2016 at 09:18 PM (After a long rest)
    It's been a busy week but luckily no travel. My kids started back at school yesterday and I was back coaching the senior group. It was terrific seeing the kids again and despite it only being a few weeks it felt much longer. Both my kids like there teachers and seemed to be ok being back at school. My daughter has moved up to the racer group(13-14) and has a new coach who we both know and she likes. She is 13 next month but it's so hard to think she is will be a teenager.

    I had had a good night of sleep on Monday and was back in the gym at 4:30am. Oh it was early!!!!

    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    20x50 kick best average on 1min
    12x25 underwater with fins on :35
    200 easy

    i was able to hold :40/:41 throughout the 20x50s kick.
    Categories
    Swim Workouts
  17. Mon-Wed Aug 22-24

    by , August 24th, 2016 at 08:32 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo

    1700 EZ


    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    50 EZ
    12 x 50 various
    100 EZ

    Total: 2200 m



    Wednesday: Swim/SCY/Solo:


    1300 EZ




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


    Since there are only a few days until my LCM meet, I've decided to take it a bit easy and do a couple SCY workouts. There are a whole 46 swimmers entered in the meet thus far. Fingers crossed for good weather. Going to go hit the foam roller tonight for the first time in ages.

    Updated August 26th, 2016 at 10:04 AM by The Fortress

    Categories
    Swim Workouts
  18. Week 203 - Monday

    by , August 22nd, 2016 at 02:27 PM (After a long rest)
    I had a restless night last night and kept getting up throughout the night. Surprisingly I swam ok today.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on 1min
    6x300 streamline kick with fins on 4mins
    8x50 kick on :50 descend 1-4,5-8
    4x100 kick on 1:30 descend 1-4
    12x25 underwater on :40
    Categories
    Swim Workouts
  19. Week 202 - Saturday

    by , August 22nd, 2016 at 02:24 PM (After a long rest)
    I finally took some ibuprofen before bed and had a much better night of sleep.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip drag on 1min
    16x100 kick with fins on 2mins best average
    12x50 kick on :45

    i held :56/:57s on the 16x100s and finished with a :53
    Categories
    Swim Workouts
  20. Sat-Sun Aug 20-21

    by , August 22nd, 2016 at 10:51 AM (The FAF AFAP Digest)

    Saturday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    6 x (25 AFAP free + 75 EZ)
    3 x (50 AFAP + 150 EZ)
    6 x 50 various
    100 EZ

    Total: 2550



    Sunday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    16 x 50
    odds = fast @ 100 pace, 2 x IM order
    50 EZ
    8 x 50 various @ 1:10
    100 EZ

    Total: 2300



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


    Finished a full three weeks of LCM only training. I fear I'll be a little rusty when short course season starts without any work on starts, turns, SDKs, etc. But swimming options are very few here in the summer, particularly in August with all the pool closures. Today, I'm going to do an easy workout at LA Fitness.

    I entered one of the last LCM meets of the year a couple hours from my house on Saturday: 50 breast, 50 free, 100 back. It will be a small very fast meet, so I may not get enough rest for the 100 back. I haven't been training too much the last couple months, which has been a nice break, but I should have enough in the tank for a couple 50s. Hope the weather cooperates.
    Categories
    Swim Workouts