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Swim Workouts

  1. Tuesday 4/1/14

    Tuesday 4/1

    PM only SCY + weights


    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    100 @ :30 rest I.M. kick w/ board

    25 @ :20 FL
    50 @ :40 FL/BK
    75 @ 1:00 FL/BK/BR
    100 @ 1:20 I.M.
    4x25 @ :10 rest scull w/ snorkel

    250 EZ

    Total: 3500


    3x10 RDL (60, 70, 70)
    3x10 back squat (95, 125, 125)
    3x10 single leg curl (30, 50, 50)
    3x10 single leg extension (50, 70, 70)
    3x10 glute (70, 90, 90)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Swim Workouts
  2. Week 2 and losing weight during taper

    by , April 2nd, 2014 at 08:17 AM (Mixing it up this year)
    If I am loosing weight taper is going good. Now I have to force myself to eat enough to maintain.
    Felt strong today

    500 free
    500 free kick w/zoomers
    5x100@1:45 free at pace went 1:28,1:26,1:24,1:24,1:24
    400 IM fly drill pull back kick breast swim free
    4x100 free drills w/snorkle
    200 kick
    4x50 IM order from block 15m sprint
    3x100 odd free even back
    100 kick

    Total 3100 yards
    Swim Workouts
  3. Tuesday, April 1, 2014 9:30-10:30am

    by , April 1st, 2014 at 10:33 PM (Fast Food Makes for Fast Swimming!)
    No April Fools here...I actually did get in the pool today. It feels like I've been such a stranger to the place. I did feel quite tapered and speedy during my opening 200 yards of the warmup though.

    It was crowded in the pool today, probably because no one got to swim the day before as they had a power outage at the pool and had to cancel the day.


    500 Free

    10 x 50 Flutter Kick w/ board
    4 @ 1:00, 3 @ :55, 2 @ :50, 1 @ :45
    Made them all very easily

    20 x 50 Free Pull w/ paddles @ ~:45-1:00, depending on where the other two were in the lane with me.

    It was tough to swim with two others today, especially when people can't seem to organize by speed. Granted, there weren't two others as fast as me in the water, but at least figure out that if you're not able to 'keep up', you probably should try to circle swim with the fastest one in the pool.

    Various distances of swimming and/or intensity of Free and Fly

    500 Flutter Kick w/ board
    At least with kicking I can circle swim with the others a bit easier.

    3000 Yards


    LMSC Champs meet this weekend

    Saturday - 1000 Free, 200 Free, 200 IM
    Sunday - 1650 Free, 200 Fly, 500 Free

    I think 200 Fly will be my nemesis this weekend...
  4. Runner Up, Tuesday, April 1

    by , April 1st, 2014 at 05:13 PM (The FAF AFAP Digest)


    600 various
    100 scull
    4 x 50 fly drills
    100 power kick
    50 EZ
    2 x 50 double shooter + 50 EZ
    2 x 50 burst + cruise
    50 EZ
    2 x (25 AFAP + 125 EZ)
    100 DPS backstroke

    Total: 1800


    Felt pretty slaggy from yesterday's massage, but that's to be expected.

    I registered for Canadian Nationals today. Still not 100% sure I'm going, but didn't want to get bumped by the 1000 person limit. I entered the max of 7 events. Probably won't swim all of them. 50 breast/100 back and 100 IM are all on Sunday. So that would be a tough day. I'm assuming they do split requests in Canada too ...

    Event# 5 Women's 50 Backstroke 00:31.40
    Event# 13 Women's 50 Butterfly 00:29.60
    Event# 15 Women's 100 Breaststroke 01:22.00
    Event# 23 Women's 100 Freestyle 01:05.00 (split request)
    Event# 29 Women's 50 Breaststroke 00:36.80
    Event# 31 Women's 100 Backstroke 01:11.00
    Event# 39 Women's 100 Individual Medley 01:12.50

    I was also very happy and surprised to be named a runner up for World Masters Swimmer of the Year. It definitely wasn't one of my best years in meters (only swam 7 events), but I did grab a couple WRs. Here's the list:

    Top 12: WomenErika Braun, USA, 40-44; Olga Kokorina, RUS,90-94; yoshiko Osaki, JPN, 75-79; Rita Simonton, USA, 95-99;Laura Val, USA, 60-64; Jenny Whiteley, AUS, 55-59. MenRichardBurns, USA, 70-74; George corones, AUS, 95-99; David Guthrie,USA, 50-54; Willard Lamb, USA, 90-94; Tim Shead, USA, 60-64;Steve West, USA, 40-44.

    Runners-Up: WomenJill Hernandez, USA, 50-54; Noriko Inada,JPN, 25-29; Leslie Livingston, USA, 50-54; Eliane Pellis, BEL, 80-84; Jean Troy, USA, 85-89; Diann Uustal, USA, 65-69. MenRickcolella, USA, 60-64; Alberto Montini, ITA, 45-49; Adam Ritter,USA, 25-29; Shigehisa Sekikawa, JPN, 80-84; Robert Strand, USA,65-69; Stev Theloke, GER, 35-39.

    Updated April 1st, 2014 at 05:56 PM by The Fortress

    Swim Workouts
  5. Week 79 - Tuesday

    by , April 1st, 2014 at 11:39 AM (After a long rest)
    I woke feeling pretty tired today despite a good night’s sleep. My wife was awake when I woke and she has been suffering with a temporary crown that has been hurting since she had it fitted last week. I feel bad that I can sleep solidly no matter what and she cant. She has a dentist appointment today to figure out what’s going on so fingers crossed she will get some pain relief.

    Today’s workout was shorter than yesterday but was a hard quality and pace based workout. I had a little muscular discomfort in my right shoulder today so made sure I iced after we finished and it feels pretty right now. I felt quite stiff during the warm-up today but loosened up after the kick set.

    Warm up
    8x100 on 1.30 swum as free, back, free, free by 25

    Main set
    3x(4x50 kick on 50, 2x100 on 1.30 swum as drill, swim, underwater, back)
    10x50 free on 33 holding 30 or quicker
    12x75 on 1min swum as odds easy just making send off, and evens afap
    10x25 on 30 afap

    Warm down
    350 easy

    Total 4000scy

    I held 30-31 during the 10x50 set. I found this hard today but suspect I am ready to drop another second on this type of set. Tom told me he wants my send off to drop to 30’s on this type of set(he is a great coach because he sees more in me than I see in myself). The 75s were hard, but I held 43’s on the afap 75s and 50’s on the easy 75s. On the afap 25s I held 12’s. I probably should have done these to my feet but by this point I was hurting and forgot this. I was supposed to do a 100 warm down but felt like I needed more so just swam until I made it to 4k for the morning.

    I am creating some videos for the seniors at our club teams annual banquet at the end of this month and will be doing some interviews with the coaches tonight so will be back at the pool and will take the opportunity to lift tonight.
    Swim Workouts
  6. Week 2 of Taper - slow and sluggish Repair, Repair, Repair

    by , April 1st, 2014 at 07:33 AM (Mixing it up this year)
    I just felt slow and sluggish. My times were ok for the one pace swim I did.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/snorkle
    10x50@1:00 free at pace went 43,43,43,43,43,44,42,41,41,41
    500 breast kick w/br fins
    8x50 from block 15m sprints IM order
    200 free EZ w/snorkle

    Total 3000 yards
    Swim Workouts
  7. Week 79 - Monday

    by , March 31st, 2014 at 04:31 PM (After a long rest)
    I went to bed very early last night after driving back from Woodlands. My stomach felt much better this morning(still not back to normal) but definately not like yesterday. The pool was setup for LCM and we swam a good workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main Set
    10x300 pull swum, descend 1-4, 5-8, with 9 and 10 fast on 4mins.
    10x50 kick on 1min

    Warm down
    4x50 drill swim by 25 on 1min

    Total 4400LCM

    I held 1.10 pace on the 300's and despite my best efforts to descend I just did not have it today so held a nice fast pace throughout. The kick set I held 50s and felt pretty good. I remember last year when swimming long course that kick was always tough on 1min, but this year I still did not feel great but held 50s pretty comfortably.

    I am really looking forward to a solid week of training this week and hitting the weight room again. Next week I get to swim with pwb in San Francisco and I will also get to swim at UCLA and Santa Monica which I am really looking forward to.
    Swim Workouts
  8. Monday, March 31

    by , March 31st, 2014 at 03:55 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 fly drills
    4 x 50 burst + cruise @ 1:30
    50 EZ
    10 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    2 x (25 AFAP + 125 EZ)
    6 x 50 DPS free and back
    50 EZ

    Total: 2050


    Another taper workout. Will just be floating the rest of the week. I had a massage today and that helped work out some of the kinks from the weekend's meet. My shoulder feels a tad better.

    Final Zones line up:

    50 back, leading off mixed 200 medley relay
    50 fly
    50 free, leading off womens 200 free relay

    100 IM
    50 free, leading off mixed 200 free relay
    100 fly
    50 fly in womens 200 medley relay

    Kind of glad that my first day is all 50s so I'll still have some firepower left for Sunday. I'd like to swim a decent 100 IM.

    If anyone is interested, here are the results from the Dixie Zones: A tad bummed that Sue Walsh broke my 50 free NR by .07. Oh well, not terrible to get trumped by an Olympian.

    Updated March 31st, 2014 at 04:40 PM by The Fortress

    Swim Workouts
  9. Week 2 of Taper - Skipped part of the meet due to work YUCK!

    by , March 31st, 2014 at 08:14 AM (Mixing it up this year)
    I was too busy working most of saturday to even try to get in for a warmup so I just scrapped my swims and coached. My laptop on the table working with the hospital and vendors to fix an issue while trying to pay attention to my swimmers. It is days like this I wish I wasn't on call.

    I did swim the 100 Fly on Sunday and went 1:26.23. Not bad considering where I am in taper.

    500 free
    500 free kick w/zoomers

    4 times thru
    1x50@1:00 IM order for time fly :43, back :43, breast :51, free :36
    1x200@4:00 free EZ

    500 free kick w/zoomers
    4x50@1:00 free pace went 41, 40, 39, 39
    4x50 from block 15m sprints
    100 free EZ

    Total 3000 yards
    Swim Workouts
  10. Saturday 3/29/14

    Saturday 3/29

    AM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:20 SMOOTH D1-5
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    "200 I.M. Test Set"
    8x25 @ :30 FL SMOOTH (14.1-14.5)
    4x50 @ :50 BK BEST AVG (32.5, 32.9, 33.0, 33.5)
    4x50 @ :50 BR BEST AVG (34.9, 35.1, 35.5, 35.9)
    4x100 @ 1:15 FR #1-3 STRONG, #4 N.S. (1:04, 1:04, 1:05, :31/:29 for a 1:00)

    200 EZ

    Total: 3000

    I felt great on the backstroke today, but man did I hit a wall on the breaststroke. I have some work to do before I am back in shape again.
    Swim Workouts
  11. Friday 3/28/14

    Friday 3/28

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board

    **HUGE thunderstorms were overhead at this point. Normally I rebel against the "clear the pool during a storm" rule when I am in an indoor pool. However, the Little Rock Racquet Club short course pool is actually an OUTDOOR pool with a bubble over it. I decided to call off doing the 200 I.M. test set today as scheduled and will move it to tomorrow.

    Total: 900
    Swim Workouts
  12. Workout 03/29/14: morning

    by , March 29th, 2014 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    I had a couple of good days at work, then attended the last hour of class Thursday night. I had three chances to swim yesterday, and didn't. Went to a concert for a couple of girls from Preston's school that are heading to Ireland this summer - that was fun and we won a basket with breakfast goodies!

    This morning I made it back to the college for a work day, finally finishing the tiling of the downstairs two bathrooms and then helping with painting on the fourth floor. Then I headed to Masters practice and joined eight other swimmers

    w/u: 200 Swim/200 Pull/200 Kick/100 swim

    Now for fun with Swimopoly:

    We ended up doing:
    4 x 25 choice
    4 x 12.5 AFAP
    4 x 50 b/c
    2 x 100 (kick/pull) (I did an extra 50)
    3 x 100 back
    300 Negative Split
    200 Free Relay (me vs the two teams), in place of going to Jail
    6 x 50 Best Average on 2:00

    100 loosen and out
    (Masters/Rec/2600 yds/90 min)

    I borrowed this idea from a tweet I saw a while ago and adjusted it to the abilities of our workout group. Instead of using dice to "roll" through the board, we used Greg's stopwatch and the last digit = move. There was enough variety and opportunity to adjust that everyone did the Swimopoly game, even those that typically just swim on their own. It was great fun!
    Tags: swimopoly
    Swim Workouts
  13. Taper Day 5....sprint?

    by , March 28th, 2014 at 08:12 AM (Mixing it up this year)
    I don't do sprints well so doing this is weird. But then again this is the reason I tend to loose weight during a taper. Speed work in short bursts works.

    Ok here is a question- tomorrow is a USA meet I am swimming 50 fly and 200 fly, I should qualify for finals for both events. I am 2 weeks out from Y Nationals should I swim finals or not? all opinions welcome.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 angel arm fly w/snorkle & bouy
    200 1 arm fly alt by 25 rt/lt w/zoomers
    200 free kick w/zoomers
    10x50 from block odd sprints fly even sprints free #1-4 15m sprint rest EZ free #5-10 25yd sprint rest EZ free had some issues due to alergies in judging the surface of the water
    200 free EZ

    Total 2500 yard
    Swim Workouts
  14. Thursday 3/27/14

    Thursday 3/27

    AM only SCY + weights


    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x75 @ 1:20 BR w/ 1/2/3 pullouts per 25
    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x50 @ 1:00 25 under H2O pullouts/25 FAST BR
    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x25 @ :30 BR swim w/ strapless paddles (focusing on in-sweep and catch)

    6x100 @ :10 rest FR swim w/ opposite fin + opposite paddle (switch each 100)

    Total: 3000


    3x10 lat pull down (70, 90, 90)
    3x10 DB shoulder press (20, 25, 25)
    3x10 DB bench press (25, 30, 30)
    3x10 DB single-arm bicep curls (20, 25, 25)
    3x10 DB triceps extension (30, 35, 35)
    2x 3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
    3x15 hip abductor (90)
    3x15 hip adductor (70)
    Swim Workouts
  15. Thursday, March 27

    by , March 27th, 2014 at 04:18 PM (The FAF AFAP Digest)
    Swam around 1400 with a few bursts today. My shoulder is still achey. My masseuse said I have an inflamed infraspinatus and that seems about right. Whenever I have shoulder issues, it's the same spot. Not sure what brought it on, possibly a lapse in doing my RC/scap exercises. Argh. Hate going into meets in pain. Hope it's better before Zones.
    Swim Workouts
  16. The past few days

    by , March 27th, 2014 at 02:35 PM (Fast Food Makes for Fast Swimming!)
    I've been swimming minimally, just enough to keep my body in shape for the upcoming LMSC Champs meet on April 5-6th over in Moscow, Idaho.

    Monday I got in for about 2000 yards or so, pretty sluggish though because I went in extra early and didn't get to rest a lot the night before.


    Wednesday I swam from about 9:10-9:45am, not much, but did get a fast 100 at the end that I was happy with:

    500 Free warmup
    10 x 50 Flutter Kick w/ board @ 1:00 (:47s)
    300 Free Pull
    (lots of talking)
    100 Free Sprint from a push (went :58)
    1400 Yards


    Thursday (today):

    800 Free warmup
    I was swimming alongside a guy that just 'goes and goes' and has some decent speed as well. It takes my 400 yards to lap him, and I did so twice in my 800. It was nice to have a 'rabbit' of sorts to chase after in my attempt to lap him.

    10 x 50 Flutter Kick w/ board @ 1:00 (:47s)

    4 x 150 Free Pull @ 2:00 (held 1:45s)
    This was the first pulling I've done where I actually sort of 'went for it' with some pressure and speed on my arms. Didn't seem to hurt, but we'll see later today.

    75 EZ
    25 Fly Fast

    2000 Yards in just over 30 minutes
  17. Week 78 - Thursday

    by , March 27th, 2014 at 08:31 AM (After a long rest)
    I had a late night last night after our user conference which went off great; there is nothing like customers coming in and discussing how they are solving real problems with our solutions. By the time I got home it was gone 10pm and despite sleeping really heavily I woke really tired this morning. I got up but seemed to be in slow mode this morning and ended up being about 10mins late to open up the pool. Today was a meet warm up which again felt pretty good.

    Meet Warm up
    400 free with snorkel
    6x50 catchup on 1min
    4x100 on 2mins holding under 1.25s
    100 easy
    8x50 alternating 50 smooth, 50 fast on 1min
    200 easy

    Total 1800scy

    I held 1.23s on the kick trying to stay relaxed. On the 8x50s I alternated 1650 and 200 pace and felt pretty good.

    Tomorrow we are meeting at the pool and doing a short swim before driving to Houston. Tomorrow night I have the 1650. It will hurt like the mile always hurts but I hope to have a good swim and set a bench mark for Kirk Nelson to chase at Nationals!!!
    Swim Workouts
  18. Week 78 - Wednesday

    by , March 27th, 2014 at 08:21 AM (After a long rest)
    Today was a crazy rush. We had our annual user conference going on today and I needed to be in early. Despite my best efforts I was held up in traffic and ended up being a little late to the pre meeting. I had a good nights sleep and a continuation of our drop taper felt pretty good today.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x100 free with snorkel on 1.30
    4x(2x50 fast kick on 1min, 100 kick smooth on 2mins)
    200 easy
    6x 25 AFAP on 40 seconds from a push with a turn holding 12 or quicker
    200 easy
    6x25 AFAP on 2mins from the blocks with a turn holding 11 or quicker

    Warm down
    200 easy/float

    Total 3400scy
    Swim Workouts
  19. Taper day 4... Pace Out!

    by , March 27th, 2014 at 07:27 AM (Mixing it up this year)
    Was late today, had to put gas in the tank to get there.

    Today was a pace day and a little bit of sprint! What a combo. No 200 Fly today or tomorrow.

    500 free
    500 free kick w/zoomers
    10x50@:55 free w/snorkle & bouy holding 43's
    10x50@:50 free holding 41's
    500 free kick w/zoomers
    6x50 from block 15m sprint rest EZ alt free/fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  20. Taper day 3...seemed slow today but my shoulders don't hurt

    by , March 26th, 2014 at 07:40 AM (Mixing it up this year)
    I am starting the repair process on my muscles they don't seem to hurt as much, nor my elbows. That is thanks to not swimming as hard with paddles. The back is still a pain but that is a different issue.

    Did not feel particularly fast today. My back stroke felt slow and sluggish, kick was lack luster. Freestyle felt decent. The fly felt comfortable but was having an issue with my left leg spasms.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back held 49's
    5x100@1:45 free w/snorkle moderate pace holding 1:30's
    500 free kick w/zoomers
    200 free EZ
    200 fly for time 3:26
    3x100@:15RI free EZ

    Total 3200 yards
    Swim Workouts