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Swim Workouts

  1. Monday, Jan 12

    by , January 13th, 2015 at 12:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 rounds:
    8 x 25 @ 100 pace @ :45 + 150 EZ
    R1 = back (15 lows)
    R2 = breast (17 high-18, 17 is a bit too fast)
    R3 = free (14s)
    R4 = fly w/fins (11high-12)

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

    Total: 2950


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

    This was my 7th workout in a row, and I was tired after the sets of race pace 25s. I'm taking the day off today and getting a long overdue massage.
    Categories
    Swim Workouts
  2. Fly day today

    by , January 13th, 2015 at 08:28 AM (Mixing it up this year)
    Needed another easy day I thought.

    500 free
    500 free kick w/zoomers
    200 torque drill w/snorkle, paddles & bouy
    200 angel arm fly w/snorkle
    8x25 @:10RI fly kick w/board under water
    200 1 arm fly alternate rt/lt
    200 fly for time 2:29
    3x100 free easy
    200 free kick w/zoomers EZ

    Total 2500 yards
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 01/13/2015

    by , January 12th, 2015 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke--2 of each-- 1:15
    Round 4: 25 sprint/25 easy

    3 x 400 6:20
    swim or pull.
    negative split

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Week 120 - Monday

    by , January 12th, 2015 at 09:49 AM (After a long rest)
    My daughter did not have a very good meet on Saturday adding times to all her swims; she just looked tired. One really bright spot on her 50 back was for the first time ever she swam high tempo back but unfortunately could only keep it going for 25. After the turn she went back to her 500 backstroke tempo😊. In my mind she is still a star and I am so proud of her. Despite her personal challenges it was great to see her smiling on deck and cheering her friends on.

    On my side I was physically beat after the race pace set on Saturday and had to grab numerous cups of coffee to stay awake. I was beat. The feeling continued the rest of Saturday but yesterday I felt much better. I had a pretty restless night of sleep on Saturday night and again last night. Serves me right for talking about how good sleep had been going I guess. Anyhow, I arrived early this morning and it was just as well because all the lanes were out of the pool due to diving yesterday. Myself and one of my team mates put the lane lines back in and I still started swimming at my normal start time. I felt smooth and strong in the warmup with no real aches and pains for a change. Today was our aerobic day.

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

    main sets
    8x100 kick on 1:45
    12x150 pull with paddles on 2mins descend 1-4,5-8,9-12
    100 easy
    12x50 on :50 IM swum fly back, back breast, breast free, free fly by 25
    8x50 perfect stroke counting stroke on 1min

    warm down
    100 easy

    i felt good on the main sets and held 1:25s on the kick. Then on the pull set I went 1:33,1:31,1:29,1:27,1:32,1:31,1:28,1:27,1:31,1:29, 1:27,1:25.

    I really felt good as I descended the 150s and for the first time in a while felt easy at these speeds. The IM set I swam pretty smooth concentrating on turns and staying long on my strokes. On the stroke count I was holding 10 strokes per 25 on free until the last one where I was able to do 9 strokes and was going easy holding :33s. It still amazes me how easy a :33 feels but how hard a :27 feels. I get it, but it always feels like the extra effort far outweighs the speed improvement. Overall I felt really good today although as I write this I have a small twinge again in my left shoulder. Nothing bad but something I again need to keep an eye on.
    Categories
    Swim Workouts
  5. Great meet and tried to do a recovery day but...

    by , January 12th, 2015 at 08:44 AM (Mixing it up this year)
    This weekend my 100, 200 and 500 Free were about average but my 1000 Free yesterday was reminicent of 2011 times with a 13:17.57.

    Today was a recovery day or was it?

    500 free
    500 free kick w/zoomers
    10x50@:45 free w/paddles & bouy went 40, 40, 40, 40, 39, 39, 38, 38, 38, 38
    500 free kick w/zoomers
    10x50@1:00 free w/snorkle

    Total 2500 yards
    Categories
    Swim Workouts
  6. Sat.-Sun, Jan 10-11

    by , January 11th, 2015 at 07:10 PM (The FAF AFAP Digest)
    Saturday: Drylands

    Was at the gym for an hour. Stretched 20 minutes after.


    Sunday:

    I decided not to go to the Y meet. It would have been along drive, and I didn't see the point. Instead, I went for a swim and to yoga.

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    8 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ

    16 x 25 fly w/fins @ 100 pace @ :45
    250 EZ

    -- did a few backstroke starts, working on entry and then 50 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    extra 50 EZ

    Total: 2550



    I was home for about an hour and then went to the 75 minute vinyasa flow class. No need to stretch tonight.

    I need to start thinking about my meet plan for the spring. The Albatross meet is not on the schedule yet, but I'm hoping it will be. I will swim at the Y league meet at the U of W Va on Jan. 25. At least there I can be assured of not crashing on the bottom on my backstroke start.
    Categories
    Swim Workouts , Yoga
  7. Thursday-Friday, Jan. 8-9

    by , January 10th, 2015 at 03:57 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Pitt

    I was super bummed when I walked in and saw the competition pool was closed. Had to swim in sh*tty shallow hot pool and thus wasn't motivated to do much.

    Warm up:

    700 various

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    7 x 50 breast @ 1:30
    -- 5/6/7/8/7/6/5 strokes fast
    150 EZ

    10 x 25 flutter kick w/board @ 100 pace @ :45 (mostly 17 highs)
    200 EZ

    5 x 100 DPS backstroke w/fins & paddles @ 1:45
    50 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 2800


    -- Went home and did stretching/yoga/foam rolling and rehab ex for 45 minutes


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


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ ;45
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    5 x (50 AFAP + 150 EZ) w/fins
    breast (27), 3 x fly (23s), 1 x dolphin kick (23 high)
    extra 100 EZ

    6 rounds:
    4 x 25 IM order @ 100 pace @ :40
    1 x 25 EZ @ :40

    100 EZ

    Total: 3200


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

    I was pretty happy with the AFAP 50 flys. My turnover get ever so slightly slower than usual, but times were on par with what I've done pre-RC tear. I'm off the to gym today. Supposed to swim in a Y meet tomorrow, but not sure if I will bother since the pool sucks and is over an hour away. You must swim in 3 Y meets to qualify for the championship meet, but I'm not sure whether I'm planning on that one either, though it is at Spire.
    Categories
    Swim Workouts
  8. Week 119 - Saturday

    by , January 10th, 2015 at 11:41 AM (After a long rest)
    I had another good nights sleep but again was achy when I woke up. I suspect this is the new norm for me. In particular my quads, lats and tris were sore. I also have a knot in my back which I can visibly see and suspect I am due a massage to pound on it.

    Today was our 16x100 race pace set.

    Warm up
    500 free with snorkel
    400 IM stroke drill by 25
    300 free with snorkel
    200 IM
    100 kick in back
    200 easy

    Main set
    16x100 on 2mins swum at 500 race pace. If you miss your pace skip 1 and get back on it.

    Warm down
    400 easy

    On the race pace set I held 55/56s through the first 9 then slipped to 57s which I held the rest of the set. This was the second time I have made this set and suspect we need to reduce the send off to cause failure. There is no other way to describe this set as hellacious. I hate it I hate it I hate it. It takes everything I have to stick to it and not rest or back off when I am tired. I mentally break the set into 4x4x100 and try as best as I can to only think of the 4 I am on. This helps not thinking too far ahead and getting overwhelmed but it's still really tough. Without my team mates around me I am sure this set would not be possible for me.

    After swimming I was supposed to lift but it was pretty pathetic today. I did some vasa swim trainer for about 5mins. My lats hurt after the swim today so I did pat pull down with lighter weights really slow to try to stretch out and then did some abs. Not really a workout today but I was happy with my effort in the swim so I will take it.

    My daughter has a meet today so no yoga. I am swim dad instead
    Categories
    Swim Workouts
  9. Day before the meet feeling so so

    by , January 9th, 2015 at 12:41 PM (Mixing it up this year)
    Not sure how this will go. Still having issues with sinus drainage.

    500 free
    500 free kick w/zoomers
    10x50@1:15 free with mid pool flip turns and end flip turn
    5x100@1:45 free w/snorkle
    500 free kick w/zoomers
    4x50 from block fast breakout then easy

    Total 2700 yards
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 01/12/2015

    by , January 9th, 2015 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40
    2 X 150 2:30
    2 X 100 1:30
    2 X 250 3:45

    1 X 500 Kick

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds, choice.
    50's: odd: fast even: easy

    9 X 150 free 2:15
    Swim or pull.
    1-4: negative split
    5-8: 100 strong/50 fast
    #9: best effort

    WARM DOWN: 4 X 50 easy

    4450Y
    Categories
    Swim Workouts
  11. Week 119 - Friday

    by , January 9th, 2015 at 09:57 AM (After a long rest)
    I had another solid nights sleep(this must be a record for me because I have not had a bad night in weeks now). I awoke muscularly sore but nothing I can't live with. It was a little warmer this morning with temps right at freezing and I bundled up in my Parker, hat and gloves which helped. I felt pretty crappy on the warmup once again but loosened up and by the main set I felt pretty darn good.

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

    main set
    12x50 with fins, no breather with a turn and first stroke followed by one breath on second 25 on 1min
    3x(2x100 fly fast on 1:45, 200 free fast on 2:40, 100 easy on 2mins)
    100 easy
    12x25 no breathers fast on :30
    100 easy
    12x50 kick on 1min

    warm down
    100 easy

    the no breather with a turn and first stroke 50s were quite a tough transition set and I was winded after this set. On the flys I was holding 1:05s and tried swimming these as relaxed as possible and maintaining a long stroke. The 200s I went 2:07,2:03,1:59 by round and felt awesome on the last 2. In fact I swam these trying to even split each 100. The fast no breather 25s were to a hand touch and I held 13s. The kick was good today and I was holding :37/:38s throughout and again felt good. I wish I could bottle the good feeling today and use it tomorrow on the 16x100 race pace set.

    I am tired but the lifting and easy swimming on Tuesday and Thursday seems to be working and I generally feel really good in the water.
    Categories
    Swim Workouts
  12. Week 119 - Thursday

    by , January 8th, 2015 at 09:46 PM (After a long rest)
    I had a good night of sleep last night and slept pretty heavy. It's cold in Dallas this week and it was hard getting up knowing I was going to have to leave the warmth of the house. Today was lifting and a recovery swim.

    10 mins of vasa swim trainer
    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside)
    10 mins abs done as 2x(flutter kick, crunches, leg extension, plank, flutter kick)

    My legs were still hurting this morning and I decided to give them a rest so went upper body today. I was again like mush when I hit the water.

    20x100 with snorkel on 1:30
    200 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 01/09/2015

    by , January 8th, 2015 at 01:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today is our last day of 1-hour workouts. Beginning Monday we will be back to regular workouts.

    SCY
    WARM UP:
    3 X 100 1:40
    2 X 200 3:00
    1 X 300 4:30
    6 X 50 kick 1:10

    8 x 250 pull 3:45
    1-4: 200 cruise/50 fast
    5-8: 150 cruise/100 fast

    WARM DOWN
    Categories
    Swim Workouts
  14. An easy day or was it

    by , January 8th, 2015 at 08:35 AM (Mixing it up this year)
    Have a meet this weekend so nice and easy does it.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles held 1:40's
    500 free w/snorkle
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy relaxed work the turn held 1:25's
    200 free EZ

    total 3200 yards
    Categories
    Swim Workouts
  15. Tues-Wed, Jan 6-7

    by , January 7th, 2015 at 09:52 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main Sets:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    4 x (25 AFAP from the blocks + 75 EZ)
    100 EZ

    Pyramid 50 frees: 9 x 50 @1:30
    -- 5/6/7/8/9/8/7/6/5 fast strokes
    250 EZ

    broken 100s w/fins (4 x 25 @ :30):
    broken 100 AFAP breast + 150 EZ
    broken 100 fly @ 100 pace + 150 EZ
    broken 100 AFAP back kick +1 50 EZ
    broken 100 fly @ 100 pace + 150 EZ

    Total: 3400



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


    Wednesday:

    60 minutes of drylands


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


    I actually felt surprisingly decent in the pool on Tuesday. Times seemed to be fairly fast too -- faster than I was going in the shallow hot pool. The pyramid 50 frees were my first fast strokes of free since early August. I finally feel like I might be able to get back to swimming free and fly more regularly. I'm not sure what my next USMS meet will be. The Albatross meet is not on the PV schedule yet ... I will likely have some anxiety about it after being injured and not competing for so long.

    I'm very excited too -- I just booked my trip to Paris to visit my BFF. I leave on Feb. 14. Can't wait. Have the list of Paris pools that Patrick kindly gave me, so hopefully I can tear myself away from the sights to go swimming a couple days! I was disheartened to read about yesterday's psychotic terrorist attack there, and hope things settle down before I leave.
  16. Week 119 - Wednesday

    by , January 7th, 2015 at 08:31 PM (After a long rest)
    I had a good night of sleep but fell asleep with my iPad on my lap and woke around 11pm with a kink in my neck. Luckily it had gone when I woke up but I had leg aches and pains from lifting yesterday. Today's workout was tough and again longer than has become typical with our race pace training.

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

    Main sets
    6x200 with snorkel and cardio cap on 2:40 descend 1-3 and 4-6
    100 easy
    16x50 on :50 swum at 200 race pace
    200 easy
    8x75 kick on 1:20

    Warm down
    10x50 perfect free on 1min

    I felt awful during the warmup but felt much better during the main sets today. I have a slight pinch in my left shoulder when I swim at slower speeds. I feel very old with aches and pains all of a sudden. On the descending 200s I went 2:10, 2:06, 2:03, 2:08, 2:05, 2:03. I was surprised how good and strong I felt based on how bad I felt during the warmup. On the 16x50s I started out on :26 on the first 2 and then held :27s until the last one where I dropped down to :26. This was much harder today dropping to a :50 send off as opposed to 1min. This is more inline with usrpt and it's one hell of a set. The kick set was pretty high tempo today and I was holding 1:02-1:03s on the 75s. The perfect stroke warm down was a very welcome surprise. I was expecting fast 100s from the block. I don't think I have been so pleased to swim slow in a long time.

    Updated January 7th, 2015 at 08:58 PM by StewartACarroll

    Categories
    Swim Workouts
  17. Workout 01/07/15: noon

    by , January 7th, 2015 at 06:17 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 IM drill
    400 free with AP
    500 Shark Swim
    5 x 100 on 1:20 (came in at 1:15)
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    Open lane today for the most part = good day. After the swim I went and gave blood. Might try the double red donation next time. Bitterly cold here in VT today, with the temps dipping below zero overnight. I guess it is January after all!

    I also entered the upcoming swim meet her in town into the USMS database. For those not desiring a trip to San Antonio at the end of April, the 4th Annual Monumental Masters Mini Meet might be just the event for you!
    Categories
    Swim Workouts , Planning
  18. Sarasota Y Sharks Masters 5:30 AM Workout 01/08/2015

    by , January 7th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    One hour workout today.

    SCY
    3 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    32 X 50 1:00
    1-8: 2fly/2 back/2 breast/2 choice-no free
    1 fast
    1 easy
    2 fast
    1 easy
    3 fast
    1 easy
    4 fast
    1 easy
    5 fast
    5 easy--swim down
    $$50's 9-32 are choice
    Categories
    Swim Workouts
  19. Worked a little harder than planned

    by , January 7th, 2015 at 09:37 AM (Mixing it up this year)
    The least number of people were in the fastest lane so I kicked it up a notch.

    300 free
    6x50 free
    300 free w/paddles & bouy
    12x25 free

    400 free as 75EZ/25F/50EZ/50F/100EZ/100F w/paddles & bouy
    4x100@1:30 free w/paddles & bouy holding 1:22's
    50 free EZ
    8x50@1:05 free sprint held 40's
    200 free EZ
    300 free moderate w/paddles & bouy
    3x100@1:30 free w/paddles & bouy holding 1:22's
    6x50@1:05 free sprint held 39's
    50 free EZ

    Total 3600 total
    Categories
    Swim Workouts
  20. Week 119 - Tuesday

    by , January 6th, 2015 at 09:19 PM (After a long rest)
    I continued to watch the "Search for Lost Giants" series on the History channel app on my iPad last night. Last nights episodes were as equally as interesting but unfortunately I fell asleep towards the end of episode 4 so will re watch it tonight and hopefully watch the last two episodes. I slept great but was tired when I woke this morning. Today was my lift and easy swim day. This week I am doing 10,8,6 reps by round and trying to lift heavier than last week. I once again primarily focused on my legs.

    10 mins of vasa swim trainer
    3x(leg press, lunge, leg curls, leg extension, squats)
    10 mins abs done as 2x(flutter kick, crunches, leg extension, plank, flutter kick)

    I managed to get back to my lifting weight from before SPMS today. My legs were fried by the time I did my easy swim today.

    400 swim with snorkel
    6x50 catchup on :45
    4x100 kick on 1:45
    6x100 with snorkel on 1:30
    300 easy

    I am tired.
    Categories
    Swim Workouts