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Swim Workouts

  1. Week 171 - Saturday

    by , January 9th, 2016 at 10:54 PM (After a long rest)
    I had another good night of sleep but woke up sore.

    Today was a crazy busy day, starting with my masters practice, coaching the seniors for 2 hrs, and then putting up a fence in our back yard including renting and using an auger in a wooded area which I knew would be hard work and it turned out that way. With picking up and returning the auger I did not stop all day and I am pooped. The good thing was I got to spend the day with my dad and that alone was worth any amount of tiredness I had; he is awesome.

    Practice was a little shorter than I wanted due to a sprint meet at the pool and all our top age group training groups were in the pool together from 8-10 when the meet started. After my epiphany about the way I attack the race pace set I tried upping my game on the 100s today. I was tired on the warmup and expected to really struggle but I ended up with another terrific set.

    Warm up
    800 Reverse IM twitch

    main sets
    12x50 drill/build on :50
    16x100 at 500 race pace on 2mins

    warm down
    400 easy

    I was out in :55 and held :55/:56 through 9 where I started getting really dizzy and decided to skip 10. I then held :56s on the remainder of this set. The air quality in the pool sucked today and probably had something to do with my dizziness. I especially worked the 2nd 50 of each 100 and one of my training partners made reference to my turns at 50 and seeing me leaving him behind(he held :59s which was a great set for him).

    I am looking forward to a quiet easy day tomorrow.

    Updated January 9th, 2016 at 11:02 PM by StewartACarroll

    Swim Workouts
  2. Friday Double, Jan 9

    by , January 9th, 2016 at 11:25 AM (The FAF AFAP Digest)

    rehab ex
    TRX pendulum crunch, 15
    TRX pendulums, 2 x 25
    TRX ab ripper (to do this you move forward and backward from a straight arm plank to a forearm plank), 3 x 15 -- difficult!
    TRX 3 way: knee in + legs out in a V + legs back together and right into pike, 3 x 10 -- difficult!
    TRX standing roll outs, 10
    TRX bicep curl, 3 x 10
    rope slams, 3 x 10
    alternating rope slams, 2 x 25
    kettle ball swings, 2 x 25
    extreme angle iso squat w/DB, 5:00
    elevated side bridge with hip abduction, 2 x 10 each side

    10 minutes of stretching

    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    10 x 50 kick @ 1:10 accelerate off walls
    -- I did 5 x 50 burst SDK + cruise w/fins, 3 breast kick and 2 EZ
    4 x 100 w/paddles & buoy with 7/3/5/7 breathing pattern @ 1:40
    -- No, I did 4 x 50 DPS free w/paddles
    50 EZ

    Main sets:

    6 x 25 power kick @ :45
    50 EZ

    7 x 100 w/paddles and fins done as: 25 using paddles as kickboard, 25 6 kick switch, 25 double recovery, 25 catch up free
    -- I did odds as assigned, evens = 25 fast kick (10s) + 75 EZ kick
    1 x 100 EZ

    3 rounds:
    4 x 50 @ 1:10 done as: 25 overkick free + 25 sprint free, :5-7 second break at the 25
    1 x 100 EZ

    I did: R1 = fly w/fins, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace
    R2 = 2 free w/paddles, then got out to use my inhaler
    R3 = breast, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace

    6 x 25 burst to 15m then cruise @ :50
    -- I did 6 x 25 breast dolphin @ 100 pace (16s)
    -- bursting at the end of a long practice seem rather futile to me
    200 EZ

    Total: 3250


    I was pretty bushed after that effort and had a big night's sleep. I had planned today as an off today bc Lil Fort has a track meet in Youngstown. My body definitely needs a day off.

    Saw this article on core training on Swimming World: That's where I got the idea for the elevated side bridge with hip abduction. I thought this looked pretty easy, but it was not. I also like the eccentric bosu exercise.
  3. Week 171 - Friday

    by , January 8th, 2016 at 10:10 PM (After a long rest)
    I had a solid night of sleep but was tired this morning and according to my wife I swam a pretty fast mile in my sleep; apparently I kicked and pulled all night .

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

    main sets
    8x75 rotator IMs on 1:10
    6x(150 free with snorkel on 1:40, 50 back at 3rd 50 of 200 pace(:29/:30), 50 kick on 1min)
    200 easy
    16x25 on :35 at 100 race pace
    100 easy
    10x50 free drill focused on high elbow on catch on 1min

    warm down
    200 easy

    I felt out of breath on the rotator IMs but did get better as I got going. i was coming in on 1:30s on the 150s and despite trying to get on it on the 50s I descended on the back going :32,:31,:31,:30,:30,:29. I used the kick as active recovery. I was holding :13s to my feet on the 25s. My right elbow has been a little sore the past month or so and I believe I am dropping my right elbow on the early phase of the catch. We used the 50s as a way of trying to keep my right elbow high. I had my right shoulder rebuilt before going to college and suspect I have always had a slight drop in my stroke mechanics but for some reason my elbow is now sore to the touch. I plan on trying to focus on a higher elbow to overcome the issue.
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 01/11/2016

    by , January 8th, 2016 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are back on regular schedule starting today. We will be swimming a mixture of LC and SC workouts throughout the week.

    2 X 100 2:00
    2 X 150 2:45
    2 X 100 1:45
    2 X 250 4:00

    1 X 400 kick

    1 X 100 moderate 2:15
    4 x 50 1:15
    Four rounds, choice
    50's: odd fast even: easy

    8 X 150 pull 2:30
    1-4: negative split
    5-7: 100 strong/50 fast
    #8: best effort

    WARM DOWN: 4 X 50 easy


    Updated January 11th, 2016 at 01:05 PM by RickMile

    Swim Workouts
  5. Thur Jan 8

    by , January 7th, 2016 at 07:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    5 rounds:
    4 x 25 power kick + cruise @ :5 rest
    1 x 50 EZ

    100 EZ

    6 rounds:
    1 x 50 double shooters w/fins
    1 x 50 EZ

    100 EZ

    Total: 2550

    rehab ex: 20 min
    foam rolling & stretching: 30 minutes


    I was glad that I opted for a recovery workout today. I felt really tired in the water after last night's practice. I find it somewhat harder to swim the next day if I swam the night before as opposed to noon the day before. As usual, the hypoxic work was much easier in the warmer water. I still got a couple calf cramps along the way. I read recently that cramping is really a result of nerve over-stimulation, not all the other long suspected causes.

    I signed up for the 1/24 Buffalo meet and booked a hotel. Since it was a flat entry fee, I signed up for 5 events, planning to scratch 1-2 depending on how fast the meet runs.

    I finally got around to stretching today. I should not take my flexibility for granted.
    Swim Workouts
  6. Week 171 - Thursday

    by , January 7th, 2016 at 03:29 PM (After a long rest)
    I once again had a terrific night of sleep and felt great when I woke up. Today I got back to swimming after drylands by starting at 4:55 instead of 5:10am. I did not quite finish what I had hoped to do in the dryland portion but its ok!

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    4 x(1:30 vasa swim trainer, :30 rest) all out

    I then swam for 30 mins

    400 free with snorkel on 6mins
    6x50 catchup on :45
    10x100 pull with snorkel on 1:20
    2x(4x25 on :30 done as open, close, easy, fast)
    100 easy free

    I felt pretty tight after the dryland portion of the workout but loosened up and was ok after the swim.

    After some pondering and thought about this scy season I have decided I am going to build my season plan around spring nationals. Work may change the final meet to be Canadian nationals or no spring taper meet, but I will handle those as they come and will plan for spring nationals.

    In an ideal world I would do spring nationals and Canadian nationals but unfortunately that's not on the table due to my kids school schedules and the cost of doing two travel meets(without my family). Another big factor in my decision is the ability to do a really fast relay with Water Rat(and hopefully Fort), and another shot at my little Ewok buddy from Austin before he ages up. I am not making excuses(although I am sure if he reads this as I know he will, he will see this as an excuse for my performance last year), but look forward to a race with both of us healthy!

    My tentative spring meet schedule will be:

    1. USAS Champs Meet in Rockwall, TX on 20 Feb(this may get scratched if my daughter still needs her TAGS cuts)
    2. DAM scy Spring Meet in Dallas, TX on 19 March
    3. South Central Zone Meet in Frisco, TX on 8-10 April
    4. Spring Nationals Meet in Greensboro, NC on 28 April - 1st May
    5. Rockwall Intersquad Meet in Rockwall, TX on 7 May(yet to be sanctioned)

    I will swim M,W,F,Sa and do dryland and swim on T,TH. I am looking to add one more swim workout into the schedule and focus on aerobic swimming during this workout. I want to continue to swim a range of events and I think my 800m swims suffered in both LCM and SCM as a result of dropping my yardage and ramping up my intensity. I was doing about 20k last season and would like to increase my yardage to 23-25k. I have not yet figured out how to add this workout to my schedule and keep my wife happy. My options appear to be:

    1. Find a local pool to swim at on Sunday
    2. Do my drylands on Tuesday and Thursday from 4:30-5:30am and swim from 5:30-6:30am
    3. Do a double on Monday or Friday after I am done coaching

    I am leaning towards option 2 because I am often awake at that time anyway and its also the only option I don't have to take away time from my family, but in reality is the hardest on me, so we shall see how this goes.

    I have goals done and splits and race pace targets so hopefully I will be able to stay healthy and have a great season. I am excited for the season.
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 01/08/2016

    by , January 7th, 2016 at 12:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    ++++++ 75 minutes ++++++
    WARM UP:
    3 X 100 1:40
    2 X 200 3:00
    1 X 300 4:30
    6 X 50 KICK 1:15

    1 X 25 :30
    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 250 pull 3:45
    1-4: 200 cruise/50 fast
    5-8: 150 cruise/100 fast

    Swim Workouts
  8. Wed Jan 7

    by , January 7th, 2016 at 11:06 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    450 (did 300)
    4 x 100 kick @ 2:10 (2 back, 2 breast)
    -- this is too much kicking for me for warm up ... and perhaps unnecessarily tiring
    50 EZ

    3 x (4 x 25 @ :30) w/various breathing patterns
    -- I did 2 x (4 x 25 @ :30, 1 breath free w/paddles)

    Main sets:

    4 x 50 w/fins @ 1:15
    -- done as 25 shooter + :5 rest + 25 power kick
    50 EZ

    2 rounds:
    1 x 200, 8 SDKs per length @ 3:30
    1 x 200, 8 SDKs per length @ 3:45, break :5 @ 50s
    1 x 200, 8 SDKs per length @ 4:00, break :5 @ 25s
    1 x 100 fast @ 90%
    1 x 100 EZ

    You might think that I would like that set. No. I see no need to do 200s and 8 SDKs per length on a 200 is way too much in practice or in a race. So I did the set thusly:

    1 x 50 breast @ 100 pace (37) + 1 x 50 EZ @ 3:30
    1 x 50 breast @ 100 pace (38) + 1 x 50 EZ @ 3:45
    1 x 50 breast @ 100 pace (37) + 1 x 50 EZ @ 4:00
    1 x 100 breast w/fins fast @ 90% (1:05)
    1 x 100 EZ
    1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 3:30
    1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 3:45
    1 x 50 dolphin kick w/board & fins @ 100 pace (26) + 1 x 50 EZ @ 4:00
    1 x 100 smooth free
    1 x 100 EZ

    2 x (6 x 25 AFAP kick) @ :50 + 100 EZ
    I pushed off doing backstroke kick on the first one and immediately cramped, so skipped the first two and switched to breast dolphin and did:

    4 x 25 AFAP breast dolphin @ :50 (15s)
    1 x 100 EZ
    4 x 25 AFAP breast dolphin @ 1:00 (14, 15 lows)
    1 x 100 EZ
    2 x 25 AFAP flutter kick w/fins @ 1:00 (10s)
    1 x 100 EZ

    Total: 3000


    I was really tired after this effort. Being tired seems to be a constant theme in my blog as of late. Looking back, I've done many hard swim (and lifting) workouts and virtually no recovery swims since NE Champs -- though I have taken some days off. I probably need a massage. I had planned to lift today, but I think I'll do a recovery/hypoxic type swim instead.

    It is ridiculous how much faster my breaststroke is when I use a dolphin kick ... Timing is better too.
    Swim Workouts
  9. Week 171 - Wednesday

    by , January 6th, 2016 at 09:54 PM (After a long rest)
    I woke up 10 minutes late this morning and realized my alarm was not set. I swear I set it but I guess not. I was also surprised I did not wake up earlier. I slept really well though.

    Today i I tried ramping up my 200 pace and did surprisingly well.

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

    main sets
    10x75 kick with fins on 1min
    100 easy
    12x25 done as 3x(open,close,easy,fast)
    100 easy
    16x50 free at 200 race pace(:26 target) on :55
    100 easy
    4x200 IM done as odds swim on 2:45, evens kick on 3:15

    warm down
    200 easy

    i felt good on the warmup and the open close easy fast set. I consciously tried picking my pace up on the first 4x50s and started out with a :25 and then worked to hold solid :26s. I hit a groove and despite nearly all the 50s hurting I managed to hold solid :26s the whole way. I cruised the IMs and got about 10 seconds rest. I was tired today but very happy with no :26 highs or :27s.
    Swim Workouts
  10. Workout 01/06/16: evening

    by , January 6th, 2016 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    Hit the gym on Monday night for 20 minutes on the elliptical. Today at lunch Lena and I went to the high school for lunch with Preston's culinary class, here's a peek ...

    After school Preston and I went to watch the new Star Wars movie, his first time seeing one. I haven't watched them since the original three as a kid, which I guess are now #4-6. I have always been a fan of the music score.

    Swim tonight before supper ...

    200 free/200 back/200 im drill
    2 x (100 kick with AK, 150 with AP, 100 pull) continuous with snorkel
    50 easy
    4 x 50 fast on :05sr
    150 pull with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/35 min)

    Lena found a recipe for lasagna rolls that I put together earlier and just need to bake - looks delicious.

    Updated January 12th, 2016 at 10:27 PM by rxleakem

    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/07/2016

    by , January 6th, 2016 at 11:38 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    ******* 75 minutes *******
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 100 easy 2:00
    2 X 50 strong 1:10
    4 x 25 sprint :40 #4 on 1:00
    Four rounds--choice

    20 X 50 1:00--choice
    1 moderate
    1 fast
    1 mod
    2 fast
    1 mod
    3 fast
    1 mod
    4 fast
    6 moderate--swim down
    Swim Workouts
  12. Tues Jan 5

    by , January 5th, 2016 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

    5 rounds:
    6 x 25 fly w/fins @ 100 pace @ :30
    150 EZ

    10 x 25 breast, hold best average @ 1:00
    300 EZ

    Total: 2950


    Ouch, was quite sore from weights today. But managed to get through the "fly training." I'll definitely be due for a week off weights before the Buffalo meet. I am thinking about signing up for 100 breast, 100 IM, 50 breast and 50 back based on the order of events: (Always reserving the right to scratch if the meet is running too fast. ) I wish the 50 back wasn't last as so often seems to happen at meets ... Though perhaps I should do some fly as I haven't raced fly since the Sprint Classic?

    There is also a meet at Miami University of Ohio on Feb 13, which I excluded from my list. Great pool, but it's awfully close to the Albatross meet.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 01/06/2016

    by , January 5th, 2016 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    @@@@@@@@ 75 minutes @@@@@@@@
    WARM UP:
    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 3:45
    3 X 100 KICK 2:15

    1 X 100 easy 2:00
    3 X 50 1:15
    Four rounds. Choice.
    Descend 50's 1-3--start strong (85%) and descend from there.

    9 X 200 pull 3:00
    1-4: long and strong
    5-8: descend to fast
    #9 is swim down
    Swim Workouts
  14. Mon Jan 4

    by , January 4th, 2016 at 04:49 PM (The FAF AFAP Digest)


    rehab ex
    ab wheel roll outs w/knees on bosu, 3 x 15
    straight arm dips, 90 x 3 x 15
    single leg squats on high box, 3 x 6 each leg
    zercher squats, 75 x 4 x 6
    HS hi row, 140 x 4 x 5
    supine backstroke pull on cable machine on yoga ball (legs straight, feet together), 25 x 2 x 8 each arm
    pull up negatives, 2 x 5
    back extensions w/plate, 25 x 1 x 10 (forgot to do other reps)
    explosive leg extensions, 105 x 3 x 15

    Swim: 1200 EZ


    I'm already sore from that! Getting back to drylands after NE Champs has been taxing, especially trying to add a short core session into the routine. I also need to get back to foam rolling and stretching. Didn't even think about that over the holidays.

    I've been looking at the meet calendar trying to decide what meets to swim in the next 6+ months. The best options seem to be:

    Jan 24: SCY @ University of Buffalo
    Feb. 13: SCY @ Miami U of Ohio
    Mar 5: SCM Albatross Meet @ Bethesda
    Apr 2: SCY Huntington Meet @ Ohio St U
    Apr 9-10: SCY Zones @ Mason
    Apr 28-May 1: SCY Nationals @ Greensboro
    May 20- 23: Canadian nationals (I would only go if it is SCM)
    July 9-10: LCM Terrapin Cup @ U of Md (very early start)
    July 21-25: SCM, USA Masters Games @ Greensboro (assuming it is USMS sanctioned)
    July 30-31: LCM, South Central Zones @ Texas A&M

    I obviously can't go to all of these. I can't say that I'm all that excited about SCY zones and nationals since I'll be 54.9. It probably only makes sense to go to one of them. If I went to Zones, there would be plenty of time to re-boot and re-taper for Canadian Nationals. But some of the Pitt folks are actually talking about going to USMS nationals, which might change my thinking ... Though only 3 weeks between USMS Nationals and Canadian nationals is a very short turnaround. Probably inadvisable ... Any thoughts? For now, I'm just going to focus on the first two meets on my list. I really think I should head up to Buffalo bc I don't want to wait until March to race.

    Updated January 5th, 2016 at 06:33 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 01/05/2016

    by , January 4th, 2016 at 12:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    %%%%%%% 75 minutes %%%%%%%%%
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    350 kick + 50 swim
    kick: 50 moderate/50 fast

    3 X 100 IM 1:45
    4 X 25 fast--choice-- :30 #4 on 1:00
    Three rounds

    1 X 300 4:30
    1 X 200 3:00
    1 x 100 1:30
    Two rounds--pull
    Last 100 is your warm down
    Swim Workouts
  16. Week 171 - Monday

    by , January 4th, 2016 at 09:34 AM (After a long rest)
    I felt very sluggish yesterday and think I am fighting a bug/virus. I went to bed nice and early and slept well and felt much better this morning. Just as well really because today was a hard practice.

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

    Main sets
    8x75 kick on 1:10
    6x(200 free with paddles on 2:10, 2x50 back on :40)
    100 easy
    12x25 streamline back kick underwater with fins
    10x50 on :50 odds DPS, evens doggy paddle down and DPS back

    Warm down
    200 easy

    The kick set was a tough transition from warmup to main set and I was ho,ding 1:00. i was 1:58 on the first 200 and then held 2:02/2:03 on the rest. I was :33/:34 on the back 50s with very quick transition to paddles. My legs hurt pretty bad on this set and I tried 6 beat kicking throughout. The underwaters were tough but I made them. I was ho,ding 9/10 strokes per length on the DPS on the 50s.
    Swim Workouts
  17. Week 170 - Saturday

    by , January 2nd, 2016 at 09:22 PM (After a long rest)
    I had a great nights sleep but woke up with a sore muscle on the inside of my left leg. I guess I slept in it strangely or something but even now I can still feel it. It did not interfere with swimming but I imagine if I did breast stroke it would be uncomfortable. If it's not one thing it's another.

    Today was was our normal Saturday race pace set and despite not hitting my goal time for all 16 I got further than last week and I think a few more attempts I will be back to making all of them at which time we will start reducing the send off time.

    500 free with snorkel
    12 X 50 drill/build on :50
    16x100 free on 2mins at 500 race pace
    500 free with snorkel

    The first few were tough today before hitting a groove and I was able to hold :56s until #12. I failed on 13 going :58 but instead of skipping I went easy on #14 and then went :57 on #15 and finished with a :55 on the last one. I was really tired today and throughout the afternoon I have felt like I am fighting a bug. Fingers crossed a good night of sleep and I will be back in my groove.
    Swim Workouts
  18. Fri-Sat Jan 1-2

    by , January 2nd, 2016 at 07:23 PM (The FAF AFAP Digest)
    Friday: Drylands: mini core

    Saxon side bends, 10 x 2 x 15
    power wheel standing roll outs, 8
    TRX forward & backs with forearms on bosu, 2 x 25
    TRX pendulums, 2 x 25
    TRX saw pikes, 2 x 15
    supine flutter kicks on bosu, 100
    supine bench press w/DBs on bosu with straight raised legs, 20 x 2 x 15

    3 miles on treadmill

    Saturday: Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

    4 x 25 burst + cruise @ 1:00, 50 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    fast broken 100 IM, :15 rest @ 50
    150 EZ

    broken 100 fly w/fins, :10 rest per 25
    -- this was awful, couldn't really do the last 25
    100 EZ

    2 x
    10 x 25 fly w/fins @ 100 pace @ :45
    50 EZ

    100 EZ

    10 x 25 flutter kick, hold best average @ 1:00
    200 EZ

    Total: 3350


    Whew, I'm tired from that effort. I am definitely not in fly shape. If I can't do a broken 100 with fins (though I was tired), it's tough to see how I could do it that well in a meet even in SCY. I can't seem to stay UW in a 100 as long as I used to ... I think I'd have to work on breathing every stroke, which I'm not sure is the best fit with my stroke. Something to mull over.
  19. Workout 01/02/16: morning

    by , January 2nd, 2016 at 02:13 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a quiet day off for the New Year with the family [the new Sherlock on PBS was great last night] and prepared for Masters practice this morning, after grabbing breakfast with my son. With our max time of 90 minutes I have been talking up 50 x 50's and we had a good crew come out today. I brought some tunes to play during the swim to keep everyone on track, and Greg was the keeper of the tally...

    200 swim/100 kick/100 pull
    2 x 25 drill [things to think about during the swim]

    50 x ? on 1 minute
    [all choice, 25/50/75, drill or toys optional]
    I did 30 x 75s, 20 x 50s for a total of 3250 yds

    200 loosen and out [I did 300]
    [Masters/Rec/4000 yds/75 min]

    A great challenge set for our group as the main set is over what we typically swim in an hour's practice, and everyone made it! I swam with Greg and Robert, Meg and Kevin were in the middle lane, and Rachel and Melissa were in the far near lane (remember that the Rec is a 6 lane pool set with just two lines). I used the snorkel, pulled and used Agility Paddles along with some stroke 25's during the 75's, and kicked and full strokes during the 50's. Everyone did a great job counting down the number of swims and encouraging each other throughout, and the crew surprised me with a card and gift after the swim. It's amazing how much swimming with the team pushes me to swim more and I think that it helps others to do the same. I am really proud that we all rocked this challenge, and am looking forward to seeing how everyone does with the One Hour Swim at the end of the month.

    Updated January 2nd, 2016 at 06:44 PM by rxleakem

    Swim Workouts
  20. Wed Dec 30

    by , December 31st, 2015 at 11:49 AM (The FAF AFAP Digest)

    rehab ex
    russian twists on incline bench w/plate, 25 x 3 x 25
    seated row negatives, 80 x 3 x 8
    seated straight arm dips, 90 x 3 x 25
    deadlift, 85 x 4 x 5
    kneeling ab crunches, 140 x 3 x 15
    extreme angle isometric squat, 4:00
    rear delt flys, 80 x 3 x 8
    back extensions w/plate, 25 x 3 x 10
    hip abdcutors, 120 x 4 x 5

    Swim/SCY @ Sewy Masters

    8 x 50 various @ :45
    8 x 25 power kick @ :40
    50 EZ
    16 x 50 with some IM pattern @ 1:05
    -- I did this kick with fins; interval was too hard otherwise.
    -- odds = 100ish pace, evens = EZ
    -- even with fins, I could have used more rest on the EZ ones to really hit 100 pace
    1 x 100 EZ
    4 x (4 x 50, AFAP first 25, IM order by round) @ 1:20
    -- too hard for me again
    -- I decided to do 32 x 25 @ IM order @ 100 pace w/fins @ :40
    -- I cruised # 10 and #21
    1 x 150 EZ

    Total: 2500


    I enjoy swimming with Sewy masters, but they try to cram a lot in an hour. The intervals are usually way too difficult for me. Still, I came away with some hard kicking and I really worked the 32 x 25 set. Today, I'm going to do short speed on max rest. I don't feel as sore as usual from weights, probably bc Mr. Fort gave me a half hour massage yesterday.