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Swim Workouts

  1. Week 213 - Wednesday

    by , November 2nd, 2016 at 10:30 PM (After a long rest)
    I slept ok and was better than yesterday but again woke up tired. I felt very sluggish throughout today's workout and had to work hard to get going.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 build on :50
    16x50 free at 200 race Pace on :55 done as 4x50 back, 4x50 free, 4x50 back and 4x50 free
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x100 IM on 2mins

    warm down
    200

    this workout just never felt good. I decided to work on my back to see if I felt any better on this than my free. I was able to hold :29/:30s on the back which was great but my free was sluggish again and was :27/:28s. I was not confident I would do well on the kick Set but surprised myself holding 1:22s and this was the best I have done on 100s kick in a very long time. The IMs were on a very generous interval and I went smooth on the first 3 and then descended the last 3 going 1:12s on the first 3 and then going 1:10,1:08,1:07.

    Despite feeling bad in the water and still struggling a little with my breathing i had no elbow pain and I take this as a big step forward.
    Categories
    Swim Workouts
  2. Week 213 - Tuesday

    by , November 2nd, 2016 at 10:21 PM (After a long rest)
    I slept better but was quite tired this morning. After yesterday's workout and how bad I felt I decided I was going to do a normal dryland but back off on the swimming intensity and used the swim as active recovery.

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

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2016

    by , November 2nd, 2016 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 100 2:15--choice
    odd: easy even: strong

    4 X 25 sprint :45
    1 X 25 easy 1:00
    Four rounds, choice

    4 X 200 3:00
    4 x 100 1:30
    4 X 75 1:10
    4 x 50 :45
    Pull-descend each group 1-4

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2016

    by , November 1st, 2016 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 descend 1:00
    Two rounds

    1 X 300 kick + 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:45
    6 X 25 sprint :40
    1 X 100 2:00
    8 x 25 sprint :45
    1 X 50 easy
    CHOICE

    6 X 150 2:15
    6 X 100 1:30
    Pull.
    Cruise swims 1/2, descend 3-6

    WARM DOWN: 4 X 50 easy

    4150Y
    Categories
    Swim Workouts
  5. Week 213 - Monday

    by , October 31st, 2016 at 10:32 PM (After a long rest)
    I slept better last night. I also felt much better during the warmup but that feeling soon went away when I got to the main set.

    The pool was setup as scy.

    Warm up
    400 free with snorkel
    6x50 catch-up as :50

    main sets
    100
    200
    300
    400
    500
    400
    300
    200
    100
    all done on 1:15 base pace and swim with snorkel
    100 easy
    8x125 kick on 2:10

    warm down
    4x(3x50 free on 1min doing 3,4,5 lines off each wall)

    i felt hideous on the pyramid pyramid and just felt winded the whole way. I got through the set but just felt flat with no strength or power. Even the kick set just felt like a slog. My elbow started to ache at the end of the practice.
    Categories
    Swim Workouts
  6. Week 212 - Saturday

    by , October 31st, 2016 at 10:27 PM (After a long rest)
    I had a decent night of sleep but once gain I was not feeling that great in the water. I seem to be short of breath and generally just feeling run down. My elbow is not doing great and I am feeling a little sorry for myself.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    3x200 done as 50 streamline flutter kick with snorkel , 50 free, 50 back streamline kick, 50 back on 3:20
    4x100 IM on 2mins
    4x100 worst stroke/free by 50 on 2mins
    4x100 best stroke/free by 50 on 2mins
    4x100 IM as 25 fly,25 breast, 25 back, 25 free on 2mins

    warm down
    200 easy
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/01/2016

    by , October 31st, 2016 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals let, 2 right

    2 X 100 kick 2:15
    4 X 50 kick 1:15

    4 X 100 2:15--choice
    odd: easy
    even: strong

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    8 X 25
    odd: blocks--sprint 20
    even: build to race finish

    5 X 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  8. Workout 10/29/16: morning

    by , October 29th, 2016 at 08:37 PM (Maple Syrup with a Side of Chlorine)
    Halloween-themed workout:

    Haunting Warm-up: 200 Swim/100 kick/200 pull

    2 x 150 Zombie Swim [50 DPS/50 overkick/50 smooth]
    4 x 25 Tombstone Kick

    2 x Spooky set:
    Swim 100 build on :10sr
    Pull 100 on :15sr
    Only breathe to the right x 75 on :10sr [did 100]
    Only breathe to the left x 75 on :10sr [did 100]
    Kick 50 choice
    You now wait for everyone to finish and do it again!

    Trick or Treat?
    - Dive and Die - worked on streamlining from the walls
    - Bobbing apples and glide - 4 x vertical kick then swim underwater (width of pool)

    Creepy warm-down: 200 yds
    [Masters/Rec/2000 yds/70 min]
    ------------------------------------

    Full pool again. I swam with Tim and Eric; Greg, Kevin, and Tom split the middle lane; and Meg, Melissa, Rebecca, and Mary shared the other lane.

    I recently changed jobs, going back to the independent pharmacy in town. Here's a link to a photo they ran in the paper today if you want to check it out.
    Categories
    Swim Workouts
  9. Friday Oct 28

    by , October 28th, 2016 at 06:16 PM (The FAF AFAP Digest)
    I went to LA Fitness and did 1100 or so with some 100 pace 25s and a couple bursts. I saw the Ortho prior to the swim. He said that it is definitely not a bicep issue -- too strong on all the physical tests and no pain. Which is a relief, I guess. He also doesn't think it is Thoracic Outlet Syndrome. It just would be nice to know the identity of the culprit. I'm going to do some more bloodwork to see if there is any rheumatological concern. I went to the cryosauna today and that definitely helped. I wish I could go tomorrow but they are booked. The Ortho cleared me to swim in the meet on Sunday. I feel like the swelling impedes my flexibility somewhat and is uncomfortable. But at this point I see no reason not to go. I won't be on my A game after the last stressful 10 days where I've been in the water so little. But I think I'd be happier there than sitting at home. So I will Rocky it up. If my arm swells up too much, I will skip the Battle of the Drop Dead Sprinters at the end -- which would be quite sad really. So few of these races for my ilk.

    Updated October 28th, 2016 at 07:28 PM by The Fortress

    Categories
    Swim Workouts
  10. Week 212 - Friday

    by , October 28th, 2016 at 03:37 PM (After a long rest)
    I woke up a little early this morning but again had a pretty decent night of sleep. Friday is always unpredictable as to what Tom will throw at us and this morning turned into a 25 fest. Despite my dislike of 25s it was a fun practice and had a good mix of hard swimming, recovery and hypoxic.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    6x100 kick on 1:40
    100 easy
    20x25 no breather 25s on :30
    5x(1x25 free on :30
    2x25 free on :25
    3x25 free on :20
    4x25 free on :15)
    200 easy
    20x25 underwater with fins on :35

    Warm down
    200 easy

    Its amazing how much you can make your body hurt by throwing in hypoxic swimming and this was one of these. I normally donít struggle with no breathing on :40 but the no breathing on :30 and underwaters on :35 hurt. Tom asked us to go fast but I just managed to get through these. On the descending 25s I swam very easy until the 25s on :15 which I was coming in on :13/:14s so they were touch and go. My elbow was not great but felt better with ice. I am on a new anti-inflammatory which appears to not be as strong as the last one I was on but is once a day instead of twice a day. My elbow feels a little different and the pain is not preventing me from swimming but I do wonder how long I can continue if this does not heal. With worlds next summer I really want this to go away!
    Categories
    Swim Workouts
  11. Week 212 - Thursday

    by , October 28th, 2016 at 03:37 PM (After a long rest)
    I had a pretty good night of sleep and woke up feeling better than I had all week. My elbow has been aching in the mornings again despite the anti-inflammatory pills. Despite the discomfort itís not as bad as it was but the jury is still out whether I am going to avoid surgery; I am trying to stay positive either way!

    Today was my early dry land workout and I did really well today. I even managed to do all the rounds of the oblique crunches with my legs vertical. I am trying to mix up the sets so that my core work is always uncomfortable. I know this sounds very geeky but I face timed my work out bud Bill Elizondo who is in Indiana. It makes the workout fun having a few of us going through the pain together and keeps us honest. On our end its great since everyone knows Bill, but I feel bad for him when he is in a public gym and I suspect gets all sorts of funny looks. Great fun and I was happy with how avoided any elbow pain and did well on making the exercises uncomfortable.

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

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    20x50 with snorkel on :40 trying to hold 1000 race pace
    400 easy

    After doing the 20x50s on :45 last week and it hurting really bad I decided to try :40 but expected to fail. To my great pleasure and excitement I was able to hold :29/30 to my feet on the set. The last 10 really hurt but I managed to hold it together. I know this sounds strange after doing a set like this but I found my breathing a little tough; like I was short of breath and wonder if my allergies are still kicking my butt. Either way I was happy with the set.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2016

    by , October 28th, 2016 at 09:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    10 X 100 2:15--choice
    #3-6-9 are strong--#10 is easy

    2 X 50 moderate 1:15
    6 X 25 sprint :40 #6 on 1:00
    Three rounds--choice

    1 X 600 pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2016

    by , October 27th, 2016 at 01:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 X 50 swim 1:00
    12 X 25 sprint kick :45
    1 x 50 swim --

    3 X 50 moderate 1:10
    1 X 100 strong 2;30
    Four rounds--choice

    4 x 100 1:45 #4 on 2:15
    10 X 50 1:15 #10 on 1:30
    12 X 25 :40
    100's: 3 moderate/#4 @ 100%
    50's: 3-6-9 @100%
    25's: 5 sprint/1 easy X 2
    All choice

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  14. Wed Oct 26

    by , October 27th, 2016 at 11:30 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various
    100 single arm fly
    4 x 25 power kick
    50 EZ
    2 rounds: 2 x 25 burst + cruise + 50 EZ
    12 x 25
    odds= 100 pace
    evens = EZ
    100 EZ


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


    The arm is still swollen, but my husband estimated the swelling was down about 70% last night (it seems worse this am -- maybe from the salt in the Thai food I ate last night?). The swelling was unremitting for many days. The only thing I've done differently is go to the cryosauna and take a concoction of apple cider vinegar, alpha lipoid acid and butcher's broom. I do have an appt tomorrow with an Ortho and a chest CT scan set up for Monday. The arm did not bother me swimming yesterday as it has on prior days, though it was a little red afterward. I wish I could go to the cryosauna today (and do more RICE) but it is Lil Fort's regional XC championship. Unfortunately, everyone on varsity has some niggling injury including her.

    Here are the psych sheets for the Sprint Classic. There are a whopping 239 swimmers in the meet, pretty darn big for an in season meet.
    http://www.swimphone.com/mobile/meet....cfm?smid=8131

    Still not sure what to do about the meet. If it is trauma to the bicep it would seem inadvisable to put maximal pressure on it. I'm just not sure that it is. I'm not really mentally prepared either. I've been a bit unglued being in diagnostic limbo and have not been sleeping well. Not a good combination with so little exercise to mute the anxiety.

    Updated October 27th, 2016 at 12:09 PM by The Fortress

    Categories
    Swim Workouts
  15. Week 212 - Wednesday

    by , October 26th, 2016 at 09:43 PM (After a long rest)
    Based on Forts reminder I downloaded a sleep app for my phone to at least see how much sleep I am getting however forgot to turn it on. I will do a real sleep apnea test but need to find time to make it happen. This feels like a start!

    last night would have been a bad night to use the app anyhow since I saw nearly every hour and know for sure I did not sleep well. Still would have been good to see how much sleep I got.

    I was very very sluggish this morning.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 free on :40 build
    16x50 free on 1min at 200 race pace
    200 easy
    400 IM as drill/swim by 50 with :20 rest
    400 IM swim with :20 rest
    400 kick

    warm down
    200 easy

    i was comfortable building the first 12 x 50s and was holding :30s and was optimistic about the race Pace Set today. Alas this set was not that great and I had to work really hard to hold :27s which I did throughout. My pace work feels like a slog right now. My elbow is not feeling that great either. On the first 400 IM I was about 5:15 and on the second I was 5:00. The kick I went 6mins.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2016

    by , October 26th, 2016 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick + 100 swim

    4 X 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:20
    Three rounds--choice

    1 X 100 cruise 2:15
    1 X 50 @ 100% 1:30
    Four rounds--choice

    6 X 100 2:15
    odd: cruise even: strong--choice

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  17. Week 212 - Tuesday

    by , October 25th, 2016 at 10:19 PM (After a long rest)
    I slept well last night and felt pretty good when I woke up this morning. Today was an early dry land day. I ended up doing drylands virtually with Mr Bill. Sort of nerdy but a great way to stay in touch with my friend and it keeps us both honest.

    Today i I had to basically skip the swim portion due to a work commitment starting at 6:30.


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

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    Categories
    Swim Workouts
  18. Workou 10/25/16: evening

    by , October 25th, 2016 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x
    - 4 x 75 kick/swim/pull on :20sr [1:20 interval]
    - 1 x 50 non-free, on next top or bottom...
    - 1 x 50 FAST
    - 100 loosen [did extra 50]

    4 x 50 AR on 1:05
    [Masters/Rec/2450 yds/60 min]
    --------------------------------
    Another good turnout in the pool, as I swam with Greg, Eric and Tim split a lane, as did Carol and Rebecca. I worked fly and back on the 75 swim, and descended the fast 50's [30,28,27].
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/26/2016

    by , October 25th, 2016 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00 #2 on 2:30
    Four rounds--choice

    12 x 25 sprint :40

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --
    PULL

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  20. Week 212 - Monday

    by , October 24th, 2016 at 10:22 PM (After a long rest)
    I slept awesome last night and woke about 30minutes before my alarm was due to go off. My daughters swim group is swimming Monday and Thursday and it's been great fun going too and from the pool with her. She is not very chatty before practice but after has been very special. Even though the ride is only about 10minutes I am treasuring the time we spend together.

    Today I decided to swim rather than kick and I felt pretty good. My elbow is sore but not painful from over use. Where they did the injection my elbow is bruised pretty good. I went pretty smooth this morning.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50
    200 easy

    main sets
    12x150 free with snorkel on 2:10
    200 easy
    8x100 kick best average on 2mins
    200 easy
    12x75 with fins done as 25 under, 50 back kick on 1:10

    warm down
    200 easy

    tom kept telling me to go smooth and not to push too hard today. I ended up holding the 1:34-1:36s on the 150s and felt pretty good throughout. On the best average kick Set I was much slower than I have been previously and held 1:24/:25s. I was at least consistent.

    Updated October 25th, 2016 at 10:16 PM by StewartACarroll

    Categories
    Swim Workouts