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Swim Workouts

  1. Workout 07/09/15: evening

    by , July 9th, 2015 at 07:17 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with my wife and son completing our annual family drylands - tossing wood pellets into the basement and restacking them for use this coming winter. 200 bags x #40 = 4 tons moved in just under two hours. Not shabby! Afterwards we made our way downtown for brunch at the Blue Benn Diner. I devoured a California Omelet as we picked out some songs from the table-top juke box. A great place for fresh food at a modest price.

    We had planned for a team trip to swim at Lake Raponda a few towns over, but the steady green showers moving in from Western NY started to reveal more areas of yellow as we neared our departure time, so I decided to bag the trip and everyone in the area hopped into the pool at the Rec.

    200 free/200 back/200 im drill
    500 Shark Swim
    3 x 300, done as 4x50 (with 25 fast IMO) followed by an easy 100
    (Solo/Rec/2000 yds/40 min)
    --------------------------------

    Right now the weather does not look promising for an OW dip next week, but we'll see how the weather moves along.
    Categories
    Swim Workouts
  2. Week 145 - Thursday

    by , July 9th, 2015 at 12:55 PM (After a long rest)
    I woke congested this morning but it soon loosened up once I got up and going. I swam at the IHOF pool with SFTL again but today was scy. It's been a while since I swam scy and I forgot how tiring good underwater turns are.

    Warm up
    4x100 free with snorkel on 1:30
    4x100 back on 1:45 done as 25 kick, 25 drill, 50 swim

    Main sets
    6x100 free on 1:30 descend 1-3, 4-6
    400 pull
    8x50 streamline kick with snorkel on 1min
    200 pull
    4x50 from a dive, odds working start, evens fast from whistle

    Warm down
    400 easy

    The water felt fine at first but it was really warm today. We were in the east pool which was setup scy across the pool. I went 1:04,1:00,:56, 1:03,:59,:55 on the descending 100s. Felt hideous. On the kicks I was holding :38-:39s which I was really happy with. The 50s from a dive I went :22.6, :22.9. The second fast 50 we were held a long time and I wobbled on the start and ended up having a short start but kept with it. If my times were anywhere close to what was called out these were really quick for me. A short practice today but I definitely got my heart rate up. I go home today and fingers crossed I can catch an earlier flight. I am swimming the regional champs USAS meet this weekend. It's 3 days but due to work tomorrow I am only swimming Saturday and Sunday. My daughter is swimming all 3 days and is entered in about 12 events and I believe she can only swim 9 so she will get scratched from a few events. I am swimming the 200 free and 200 back on Saturday and the 100 back and 50 free on Sunday. Should be fun!

    Sent from my iPad
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 07/10/2015

    by , July 9th, 2015 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 50 build
    1 X 50 @ 100%
    1 x 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, choice.
    All 50's on 1:20
    100 on 4:00

    8 X 150 2:15
    1-4: cruise
    5-8: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  4. needed an easy one today

    by , July 9th, 2015 at 07:15 AM (Mixing it up this year)
    I just needed an easy one today because tomorrow will be another tough one.

    500 free
    500 free kick w/zoomers
    8x50@1:15 back
    300 breast kick
    200 IM
    100 fly as 25 rt arm/25lt arm/25 kick/25 swim no fins
    500 free w/snorkle each 50 as 15m kick/35m swim

    Total 2500 meters
    Categories
    Swim Workouts
  5. Week 145 - Wednesday

    by , July 8th, 2015 at 09:27 PM (After a long rest)
    We're did Tuesday go? I had a 6am flight to Miami which meant a 3:45 am start. When I landed I had 30 minutes between getting out of the airport and my first meeting and did not stop until 7:30pm last night. I realized at about 6pm that I did not eat breakfast or lunch and was unbelievably hungry by 6pm. The last hour was miserable where my stomach decided it had enough.

    I stayed Ina hotel in Fort Lauderdale which allowed me to bring back memories from college and swim LCM at the International Hall Of Fame pool. SFTL were a great team and despite the pool showing its age I really enjoyed being back at the IHOF pool. The water was surprisingly cool and my lack of food yesterday was apparent to me this morning. I felt quite sluggish and it took a fair amount of effort getting going today.

    Warm up
    4x200 on 3:30, 2 free, 2 done as 50 kick, 50 drill, 100 swim

    Main set
    600 on 8mins
    15x100 on 1:30 holding 400 pace

    Warm down
    300 easy

    I worked on descending in rounds of 5 on the 15x100s. I started out at 1:08, then dropped to 1:06s and on the final round went 1:04-1.05. These were on a 30 second faster send off time than Saturday's 16x100s and I was consistently faster throughout today despite feeling sluggish. I plan on swimming with SFTL tomorrow and I believe tomorrow's workout is scy. I dont believe we ever swam scy in the IHOF pool so tomorrow will be a first. The pool brought back great memories and it's hard to believe it's been about 24 years since I swam in it last. Scary that it's been that amount of time; it feels like yesterday!
    Categories
    Swim Workouts
  6. Workout 07/08/15: noon

    by , July 8th, 2015 at 01:26 PM (Maple Syrup with a Side of Chlorine)
    I was able to make contact with a former coach and obtain access to a lcm pool relatively nearby ...

    200 free/200 back/200 im drill/4 x 50 burst and cruise

    3 x
    200 free on 3:05
    100 on 1:50 (50 dps, :05 rest, 50 FAST)

    100 ez
    4 x 50 on 1:00 free
    4 x 50 on 1:10 back
    100 ez
    8 x 50 on 1:00 (odd = free dps, even = IMO FAST)
    100 ez
    (Solo/SM Pool/2800m/60 min)
    -------------------------------------

    Haven't been in a lcm pool in over a year. I had a lane to myself and the water was nice and cool. The first set is the same that I did with tjrpatt a couple of summers ago in PA (although I did them on a slower interval today), and I borrowed the 50's from aztimm's blog. Looks like I might add a relay at Nationals in OH on Friday if team New England can use me.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 07/09/2015

    by , July 8th, 2015 at 01:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 X 50 kick--build each 50 to fast-- 1:20
    1 X 100 swim

    6 X 100 choice @ 85/90% 2:30

    10 X 50 1:20
    Choice--#3-6-9 @ 100%

    6 X 200 pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  8. Survival today

    by , July 8th, 2015 at 07:28 AM (Mixing it up this year)
    After yesterdays swim this was survival for me.

    200 free
    5x50@1 free
    200 free
    8x25@:30 free

    2 times thru
    2x150@2:45 free alternate breathing w/paddles & bouy
    4x50@1 free drill
    4x100@1:45 free fast w/paddles & bouy

    100 free easy
    4x100@1:45 free fast w/paddles & bouy
    200 free easy

    Total 3300 meters
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 07/08/2015

    by , July 7th, 2015 at 11:18 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100--choice--2:30
    #3-6-9 are fast

    4 X 250 4:00--swim or pull--
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  10. 2.4 test today

    by , July 7th, 2015 at 07:43 AM (Mixing it up this year)
    Today I did a 2.4 mile swim just to see where I am at. Went 3900 meters in 1:13.38. With a 100 warm down.

    Total 4000 meters
    Categories
    Swim Workouts
  11. week 145 - Monday

    by , July 6th, 2015 at 12:52 PM (After a long rest)
    I had a restless night of sleep last night. One minute I was hot and the next I was cold. I got up early and was at the pool very early. I wait around until people started to arrive and then did an extra long warmup.

    Warm up
    400 free with snorkel
    10x50 catchup drill on 1min

    Main sets
    4x(400 pull with paddles on 5:20, 100 kick on 1:50)
    200 easy
    8x50 with fins on 1min done as 25 ugly dolphin, 25 fly
    8x50 on 1min done as 25 finger tip drill, 25 build
    8x50 back on 1min done as 25 underwater, 25 build

    Warm down
    200 easy

    I did not feel as bad in the water as Saturday but I am still not my normal self. Today's was a long workout and I worked the main set. On the 400s I went 4:44, 4:40, 4:41, 4:49. On the last one I hit my hand on someone in the next lane and my paddle came off so I lost time and was likely going to be in the 4:40-4:45 range. The hardest part of this set was the transition from kick to pull. I was coming in on 1:40s on the kick and struggled to ditch my board and get my pulling equipment on. A couple of times I missed the send off by a couple of seconds. I went pretty easy on the rest of the workout with the exception of the underwater back portion of the back 50s.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 07/07/2015

    by , July 6th, 2015 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:15
    3 X 100 1:40
    1 X 400 -

    4 X 150 kick 3:30

    12 X 50--choice-- 1:20
    odd: easy even: fast

    8 x 150 2:30
    Build to 100/last 50 fast
    #8 is warm down

    4200M
    Categories
    Swim Workouts
  13. Workout 07/06/15: morning

    by , July 6th, 2015 at 09:20 AM (Maple Syrup with a Side of Chlorine)
    In the water before work today ...

    200 free/200 back/200 im drill
    600 shark swim
    10 x 50's on :50 as:
    1-2: AP, 3: last half fast, 4: first half fast, 5 all fast
    (first time through back, second time through free)
    200 DPS with AP
    (Solo/Rec/1900 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  14. another Monday

    by , July 6th, 2015 at 07:33 AM (Mixing it up this year)
    Back to LCM....YEAH!!!!


    3x200@3:30 free
    4x100@1:45 free w/paddles & bouy

    150 free w/paddles & bouy
    50 free w/paddles & bouy

    100 free w/paddles & bouy
    2x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    200 free w/paddles & bouy

    150 free w/paddles & bouy
    50 free w/paddles & bouy

    100 free w/paddles & bouy
    2x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    100 free EASY
    8x25 free

    Total 3100 meters
    Categories
    Swim Workouts
  15. Workout 07/04/15; OW Swim

    by , July 4th, 2015 at 07:48 PM (Maple Syrup with a Side of Chlorine)
    Made the quick trip over Lake Paran this morning for a dip with our team. We stayed in the chilly water (due to all the recent rain) for just under 40 minutes and logged 1.3km as I spent most of the time playing with the GoPro camera again. Just beat the rain but noticed a proliferation of weeds ...

    Categories
    Swim Workouts , Open Water
  16. Week 144 - Saturday

    by , July 4th, 2015 at 01:26 PM (After a long rest)
    My wife asked me to remove 3 steps that lead from our house to our pool so we could extend the grass. After practice I went and rented a 35lb jack hammer and used it to break up the concrete steps. I rented the jack hammer for 4 hours and after 4 hours of back breaking work my Dad, my daughter and I had managed to break up the steps. By the time we were done I was blistered, tired and dripping wet from the work.

    Last night we we went over to a friend and his families house for a superb evening. We swam in there community pool and had Mexican food that my friend and his wife prepared. We ate like kings!

    This is morning I woke VERY sore and stiff. Our pool was once again setup LCM.

    Warm up
    400 free with snorkel on 6mins
    300 free with snorkel on 4:30
    200 free with snorkel on 3mins
    100 free with snorkel on 1:30

    Main sets
    16x100 with snorkel on 2mins at 400 race pace
    200 easy
    4x50 back on 1min at 200 race pace

    Warm down
    400 scy easy

    i never really felt comfortable today and was unable to get on pace on any of the 100s. Tom asked after 6 if I wanted to sit one out but I decided to keep going and make it the best I could. I ended holding 1:08-1:09s with the exception of #15 where I went 1:06. Tom started a ping up the atmosphere and asked one of the guys in the next lane who had fins to go 5 seconds ahead of me and I used him as a rabbit. I was pooped despite being 3-4 seconds slower than my goal time. I will chalk this setup to a hard training set and 2 weeks away from our taper it is what it is and I am not reading anything into it mi was just tired. On the 50s back I held :35s which is a little slower than my goal race pace back but again it's ok!

    So most non crazy people would have stopped after that workout but myself and the crazy ab dudes went and did a 90 minute ab workout.

    Today we mixed it up and did:

    5x(streamline flutter kick, oblique crunches, leg lift with a small bounce, planks(regular, elbows, left/right leg, left/right knee to outside of elbow, left/right knee to chest by round), leg lifts) done as :45 seconds with :15 second transition with a minute rest between rounds

    one additional round like above but with 1min with no transition between exercises.

    We then did 4x30 using the weight machine where arms pulled weights from streamline up and down to the floor while legs went from straight streamlined to vertical. On rounds 2 and 4 we went fast and 1 and 3 slow.

    I then did bands on my shoulders.
    Categories
    Swim Workouts
  17. Week 144 - Friday

    by , July 4th, 2015 at 01:07 PM (After a long rest)
    Once again the pool was setup LCM. I was tired in the water this morning.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    8x100 kick on 2mins, descend 1-4 and 5-8
    3x(300 free on 4:30 breathing 3,5,7 per 100, 100 at race pace on 2mins)
    200 easy
    8x50 on 1min working on DPS
    2x50 on 1min fast at same stroke count as 8x50s

    Warm down
    200 easy

    I descended as instructed on the kick going 1:50,1:46,1:44,1:40, 1:49, 1:46, 1:43, 1:39 on the kick. We are now doing a pretty tough kick set at almost every practice. I went back and looked at what I was doing last summer and my kick has definitely improved. Last summer we are doing them on 2mins like today and it looked like I was making them but not by a lot. We have recently dropped down to doing them on 1:45-1:50 and we never did anything like this last year. On the 300s I was holding 1:12-1:15 pace and then went 1:03,1:03,1:02 on the 100s. The DPS I dropped from 29 strokes to 24 strokes per 50 and then on the fast 50s went :32s but my stroke count went up considerably going 33 on the first and 34 on the second.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 07/06/2015

    by , July 3rd, 2015 at 11:26 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 2:00
    4 X 150 2:40
    1 X 400 NS

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 50 easy

    4 X 50 @ 80% 1:15
    1 X 100 @ 100% 3:30
    Three rounds, choice

    5 X 200 pull 3:00
    1/2: establish good pace
    3/4/5: Descend

    WARM DOWN: 4 X 50 easy

    4150M
    Categories
    Swim Workouts
  19. Workout 07/03/15: morning

    by , July 3rd, 2015 at 11:09 AM (Maple Syrup with a Side of Chlorine)
    Second week without regular pool therapy as my wife and I went on a date night Monday and the Masters practice was called off Tuesday due to an age group swim meet. No worries as I continued on with drylands. The Rec is closed today and tomorrow, so I took the chance that the pool in Hoosick Falls (just over the boarder in NY) was open, and it was!

    200 free/200 im drill/200 mix
    600 shark swim
    4 x 200 on :20sr
    200 loosen and out
    (Solo/Hoosick Falls/2200 yds/40 min)
    ---------------------------------------

    This is a nice outdoor pool that is about 25 minutes from home. Last summer it was closed due to rehabilitation of the pool lining, which I have blogged in the past about being rather squishy because of a layer of water between the lining and the pool. Well, they ripped up the whole thing, ran out of money, then finished it late this spring. Has a new gutter system and solid walls! Still now crosses on the wall, but the lines one the bottom of the pool help to guide the way (no lane lines). I rode the motorcycle and enjoyed a refreshing swim in the cool water (no heaters here) under a brilliant blue sky and bright sun. Here is a pic from their facebook page:
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    Swim Workouts
  20. Week 144 - Thursday

    by , July 2nd, 2015 at 10:50 PM (After a long rest)
    I was tired this morning and I had to haul myself out of bed. I got going somewhere around the middle of the ab set.

    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 with arms extended(like back 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 LCM
    400 free with snorkel
    6x50 catchup on :50
    8x50 open,close, easy, fast on 1mon with fins
    400 easy

    Felt ok in the water.
    Categories
    Swim Workouts