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Swim Workouts

  1. Monday, May 4

    by , May 4th, 2015 at 03:38 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 free w/paddles @ :50
    50 EZ

    Main sets:

    30 x 50 w/fins @ 1:00
    -- done as 25 fly @ 100 pace + 25 EZ
    100 EZ

    2 x
    4 x 50 hold best average @ 1:00
    -- did this 1 kick, 1 swim. The kick hurt after the double drylands yesterday.
    100 EZ
    extra 100 EZ at end

    5 x
    50 free w/paddles @ 200 pace @ 1:00
    50 free w/paddles @ 100 pace @ 1:00
    50 EZ @ 1:00

    150 EZ

    Total: 4200 x Karl's multiplier of .944 = 3,964.8


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

    I didn't have time to get to Pitt today. I had a dermatologist appt, just for a baseline skin cancer screening. I didn't think I had any terribly suspicious spots. But with fair skin/fair hair/blue eye and lots of time in the sun/lifeguarding slathered with baby oil in my youth, I thought it was prudent to go. And now I know I'm all clear. After the appt, I just went to LA Fitness. Next time I do that 30 x 50 set, I think I need to cut back the interval. Looking forward to Pitt tomorrow!
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 05/05/2015

    by , May 4th, 2015 at 11:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 200 3:45
    3 X 100 1:45

    1 X 300 choice
    Rest :20 @ 150
    Fins optional

    10 X 50 1:30
    Choice, #3-6-9 are fast

    SCY
    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Not a bad meet

    by , May 4th, 2015 at 07:37 AM (Mixing it up this year)
    This meet was just ok. Considering my diet and weightlifting this week I am not surprised that my times were just so so. I accomplished what I wanted which was to motivate two of my older girls to beat me. They did finally.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:23's
    200 free easy
    200 fly in 3:34
    100 free easy
    400 free kick w/zoomers
    100 free easy

    Total 3000 yards
    Categories
    Swim Workouts
  4. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 08:15 PM (The FAF AFAP Digest)

    Saturday:

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 smooth free w/paddles
    50 EZ

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.


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


    Sunday:

    Drylands:


    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30


    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


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


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  5. Week 135 - Saturday

    by , May 3rd, 2015 at 07:10 PM (After a long rest)
    I organized for 4 of us from swimming to spend the weekend at my bosses 300 acre ranch with 25 acre stocked lake. As such I made arrangements with one of my friends to pick him up before practice so we only needed to take one vehicle. I woke up 30 mins earlier than normal and was a little tired after the week of travel to New Orleans.

    Our workout out today was lightly attended with many of the nationals team taking some time off. The pool was setup LCM and I felt really good.

    Warm up
    500 free
    6x50 catchup on 1min

    main sets
    5x100 kick fast on 2mins
    12x100 at 400 race pace on 2mins

    warm down
    400 easy

    i decided to use my snorkel for the 100s at race pace. I find sometimes I can relax with the snorkel despite not being quite as quick. I wanted to hold 1:06s and managed to do this which I was happy with. I had one slow 100 which was number 7 but other than that I held my goal time. Tom told me I kept slipping to a 4 beat kick so tried focusing on this and doing a 6 beat kick. I was very pleased with how I felt and the level of effort required to hit the goal time today.

    i am still trying to decide my meet line up and at this point would like to do nationals and the SPMS lcm meet but have not spoken with my wife yet. I am also trying to do 2 kids meets this summer along with two other local luck meets.

    The fishing trip was great fun despite getting sun burned on my knees(I even applied and reapplied sun screen). We must have caught 100+ fish and some really nice sized fish. I hope we can do this again with more of the guys from our team. It was a lot of fun!
    Categories
    Swim Workouts
  6. 23.6 Yards?? Thur-Fri, April 30-May 1

    by , May 1st, 2015 at 03:20 PM (The FAF AFAP Digest)

    Thursday:


    I had a million things to do yesterday with friends coming into town. I contented myself with 45 minutes of yoga, stretching and RC exercises.


    Friday: Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull

    Main sets:

    2 x (25 AFAP + 50 EZ)

    30 x 50 w/fins @ 1:00
    done as 25 fast fly @ 100 pace + 25 EZ
    150 EZ

    4 x (50 AFAP kick w/fins + 100 EZ) @ 4:00
    -- 23 flats
    150 EZ

    8 x 50 smooth free @ 1:00
    50 EZ

    Total: 3700

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

    My times on the kicks were a little fast. And it seemed like I was hitting the wall a little early on the 25 flys. On a hunch, I asked the lifeguard if the pool was in fact 25 yards. Turns out, it is 23.6 yards. Who builds a pool that length?! Crazy.

    I've enjoyed not driving around so much the last week. But I am still looking forward to Pitt re-opening on Monday. I don't want to forget how to SDK!
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 05/04/2015

    by , May 1st, 2015 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM:
    2 X 200 3:45
    3 X 100 1:45

    1 X 400 choice
    Rest :20 @ 200
    Fins optional

    4 X 50 kick 1:30

    4 X 100 choice 2:30
    5 perfect/25 fast

    SCY
    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    Choose 1 of following 2 sets:
    SPRINT/MIDDLE DISTANCE:
    10 X 50 1:15
    odd: perfect
    even: descend 2-4-6-8 to fast

    OR
    DISTANCE:
    14 X 50 1:00
    odd: perfect
    even: race pace

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  8. Race Day, just did a mild warmup this morning for workout

    by , May 1st, 2015 at 07:50 AM (Mixing it up this year)
    Nice and easy. I did work on my backstroke turns some too.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy
    500 free easy w/15m back into and out of the turns at race pace
    200 free kick w/zoomers


    Total 2200 meters
    Categories
    Swim Workouts
  9. Week 135 - Thursday

    by , May 1st, 2015 at 12:09 AM (After a long rest)
    I am in New Orleans with a business leadership group I belong to called Vistage and the group likes to eat late and stay up late. I had dinner at 8pm last night and did not get back to the hotel until 11pm. This morning came very fast and I had a long day although I did get to spend the afternoon at Jazz Fest which was great fun. Some seriously good bands. Despite the name the music choices were very broad ranging from gospel to country. I spent quite a lot of time in the Blues tent and heard some really awesome bands. Robert "Bilbo" Walker and the Jerry Brown Band in particular were really good.

    This evening I swam with the Elmwood sharks masters team. The workout was a little long for my liking and my left shoulder seemed to hurt tonight. Nothing major just a little pinch.

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

    main sets
    2x500 swim in 6min
    4x200 on 2:45 alternating IM and back
    5x100 free with snorkel on 1:10
    8x50 fast on :40

    warm down
    2x300 with :15 seconds rest

    i felt tired today; like my taper is wearing off or I hit it too hard the other day.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 05/01/2015

    by , April 30th, 2015 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    WARM UP:
    LCM
    4 X 200 3:45

    1 X 600 break :20 @ 200's
    Choice
    Fins optional

    6 X 50 kick 1:30

    4 X 50 swim 1:20
    Descend 1-4--#4 @ 100%

    SCY
    6 X 25
    odd: build to race finish
    even: blocks sprint 20 yards

    $$$$$$ RACE PACE SWIMS $$$$$$$$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  11. Thu Apr 30th, 2015 SCY

    by , April 30th, 2015 at 11:08 AM (Ande's Swimming Blog)
    Thu Apr 30th, 2015 SCY

    SCY
    Whitney coached
    6:30 - 8:00
    swam with Todd, Ned, Christy and David
    started out in well then moved to main pool which is cooler

    warm up
    4 x 300

    main Set

    assigned 5 x 300 on 3:45
    did 5 x (150 swim, 50 skip, 100 swim)

    100 easy

    assigned 5 x 200 on 2:30
    did 5 x ( 100 swim, 50 skip, 50 swim )

    100 easy

    assigned 5 x 100 k with fins on 1:20
    did kick 100, 50, 50 skip then 3 x 100

    100 easy

    5 x 50 on 40 did them 25 bk 25 fr

    100 easy

    (another little set I don't quite recall )

    6 x 25 no breathers on 40

    did Several 25 fast 25 easy


    Next meets

    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX
    July 10-11, 2015


    2015 U.S. Masters Swimming Summer National Championships
    Spire Institute, Cleveland, OH
    August 6-9, 2015
    Categories
    Swim Workouts
  12. Meet tomorrow so easy today

    by , April 30th, 2015 at 07:20 AM (Mixing it up this year)
    I did swim easy yesterday but did not have time to post it. Today was just an easy day. Swimming the 400 Free tomorrow evening.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy nice and loose went 1:30, 1:29, 1:29, 1:25, 1:25, 1:25, 1:25, 1:23, 1:23, 1:23
    500 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  13. Tues-Wed, April 28-29

    by , April 29th, 2015 at 02:59 PM (The FAF AFAP Digest)
    Tuesday:

    Went for a 6.5 mile jog/walk. Just didn't feel like spending a huge amount of time in the car driving to a pool.

    Wednesday @ LA Fitness

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 25
    straight bar pulldown with squat, 70 x 3 x 15
    skull crusher straight leg raise combo, 30 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    glute isolator, 50 x 3 x 6 each leg
    rear delt flys, 65 x 3 x 12
    landmine rainbows, 45 x 2 x 20
    explosive leg extensions, 105 x 3 x 15
    eccentric fallback w/overhead cable, 40 x 3 x 12
    -- I saw this one on swimming world, supposed to be good for dolphin kick. But it's somewhat difficult.
    -- http://www.swimmingworldmagazine.com...-kick-muscles/


    Swim/SCY/Solo:

    I only had about 45 minutes before the pool closed, so just did the following. My upper body was pretty sore from the drylands, so I didn't do any sprint swimming.

    800 various
    20 x 50 w/fins @ 1:00
    odds = flutter kick @ 100 pace (26-27)
    evens = EZ
    200 EZ

    Total: 2000


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

    With Pitt closed, I haven't been doing as much swimming. I may drive to Sewy tomorrow, or I may just go to yoga.
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/30/2015

    by , April 29th, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT##1 week out##
    LCM
    WARM UP:
    4 X 200 3:45


    1 X 800 choice
    Fins optional
    Rest:20 @ each 200

    6 X 50 kick 1:30
    6 x 50 swim 1:20
    1-3: perfect stroke
    4-6: descend to fast--#6 @ 100%

    3 X 100 2:30
    Choice--swim @ 85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Week 135 - Tuesday

    by , April 28th, 2015 at 10:17 PM (After a long rest)
    My wife banned me from swimming yesterday so I took the day off and even attended my daughters end of year music recital at school. I did get a little itchy at the end of the day to go and swim but I resisted the urge. Today I headed to New Orleans with work so was up early and was unable to swim this morning. This evening I swam with the Elmwood Sharks Masters team in an 8 lane 25 say outdoor pool. The pool was not bad other than I seemed to have turn challenges. I love the first few practices after a taper because I swim incredibly fast with next to no effort. I think to Forts comments on Natioanls this is also probably an indicator that I under rested and could probably taper this week and swim faster than I did at nationals. Perhaps I will do a couple taper meets this summer like I did last fall where I held my taper for two weeks.

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

    Main sets
    2x600 pull with paddles on 7 mins
    3x400 pull with paddles on 5mins
    3x200 back on 3mins negative split and descend 1-3

    Warm down
    400 easy

    I think I will go back and swim with the Sharks again tomorrow morning. The group was very friendly and made me feel very welcome.

    I am not sure if I will swim LCM nationals this summer but will swim at least one shaved and tapered meet. I am struggling to get motivated about Nationals in Ohio. Nothing against Ohio but it's not a local I really get excited about. I would prefer a beach location or a location with some tourististy things for my family. Geneva looks pretty but fairly remote. Anyhow that's a long way off at this point. I am going fishing at my bosses ranch this weekend with a few friends which should be a lot of fun. Pie has a 20acre lake that he stocks. I head down after practice and stay until Sunday afternoon.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 04/29/2015

    by , April 28th, 2015 at 11:28 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT

    LCM
    WARM UP:
    4 X 200 3:45

    1 X 1000 Broken :15 @ each 250
    Choice, mix it up and include some kicking. No hard swimming here.

    10 X 50 1:20
    Choice. Swims 3-6-9 are fast. Swim #10 is easy

    SCY
    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards
    1 X 75 easy

    $$$$$$ RACE PACE SWIMS(2) $$$$$$$
    1 X 200 broken 8:00
    Broken :10 @ reach 50

    1 X 100 broken :10 @ 50

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. A quick easy set today

    by , April 28th, 2015 at 07:26 AM (Mixing it up this year)
    Nothing hard just feel the water.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:27, 1:25, 1:24, 1:22, 1:22
    200 back easy
    5x100@2:00 free w/snorkel kick to first red line then swim w/6 beat kick
    300 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  18. Monday, April 27

    by , April 27th, 2015 at 02:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 fly drills
    5 x 50 free w/paddles
    50 EZ

    Main sets:

    2 x 25 burst SDK + cruise
    50 EZ
    -- I stopped doing these. The pool is just too shallow.

    5 x (25 AFAP various + 75 EZ) w/fins @ 2:30

    long kick set:
    5 rounds:
    5 x 50 kick @ 1:00
    1 x 50 EZ @ 1:30

    R 1, 3, 5 = flutter kick w/board
    R 2, 4 = backstroke kick, no SDK

    100 EZ

    10 x 25 breast @ 100 pace
    200 EZ

    Total: 3800


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

    I had planned to go to Sewickly with Pitt closed. But I was stuck forever in a different detour, and just headed back to LA Fitness. I decided to do a long kick set (1500) given the pool. I hadn't done a set like that without fins for ages; I usually find flutter kick to be too tedious. I got some cramps in the backstroke kicks (but oddly not the flutter kicks). I'm probably dehydrated again from antihistamines. I took a double dose last night to calm down the hives. I think the hives were likely from handling plants/pollen bc they calmed down after I took a shower.
    Categories
    Swim Workouts
  19. Much better distance swim today

    by , April 27th, 2015 at 07:28 AM (Mixing it up this year)
    Did my 1 hour swim. I was late so warm down was short. Felt strong and did much better than my previous 2 mondays. 3925 yards averaging 1:31 per 100.

    Total 4100 yards with the warm down.
    Categories
    Swim Workouts
  20. Fri-Sun, April 24-26

    by , April 26th, 2015 at 07:21 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ LA Fitness

    Huge relief! Mr. Fort's tests this week were negative for cancer. Now he just has to see a hematologist about his abnormal white blood cell count. Apparently, marathon training can drastically change your blood work.

    I just went to LA Fitness for an aerobic swim later.

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    15 x 100 flutter kick w/fins @ 1:30
    -- held 1:05-8, got faster as I went
    -- didn't do dolphin kick bc that was bothering my lower back
    100 EZ
    10 x 50 @ 1:00
    odds = stroke
    evens = kick
    100 EZ

    Total: 3450


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


    Sunday Drylands:

    -- I wanted to get to the gym on Sat, but was stuck at the house as Lil Fort (who's now taller than me, so the Lil descriptor may be way off) had friends over most of the afternoon and night. I did some landscaping today, which is a workout in and of itself. But I'm being very careful this year, as I suspect all the landscaping I did last year contributed to or caused the RC tear.

    rehab ex
    supine flutter kicks on bosu, 3 x 100
    planks
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 3 x 215
    rear delt flys, 65 x 4 x 12
    leg press, 180 x 4 x 15
    cable rotations, 25 x 2 x 15 each side
    hip abductors, 110 x 4 x 8
    overhead squats, 45 x 2 x 8
    yoga ball pull ins, 3 x 10
    kneeling ab crunches, 120 x 2 x 25



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

    I'm a little sad I missed out on all the fun at nationals, but it was for a good cause. I tried to watch as much of the livestream as I could and caught many of my friends' and teammates' races. Congratulations on all the fast racing!!!

    Unfortunately, as I sit here I appear to be suffering another allergic reaction. I have hives on my arms, legs, back and belly. I had thought that maybe I had a red dye allergy last time. But today I haven't eaten anything at all unusual. My seasonal allergies have really whomped me. Maybe it could be related to that? This is really damn annoying. I am really hoping that I don't have to head off to the ER again for more shots ...

    Updated April 26th, 2015 at 07:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts