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Swim Workouts

  1. Workout 09/23/14: evening

    by , September 23rd, 2014 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    Things with the new exchange student are going well. I had a good run on Sunday, about 2.75 miles with a few very large hills. Longest training run this year. Busy days at work, but after 8pm on Thursday I have staycation for ten days, so one last blitz to get some odds and ends taken care of at home. Tonight with Masters:

    3 x (I did 4):
    - 150 swim
    - 50 kick
    - 50 pull

    JBS's Sweedish 1:01 set
    - Start at :10, swim 50 yards, must finish before :60
    - next one leaves on :11, then :12, etc (there is the 1:01). Miss :60, rest one, then do 25's
    - I did kick for first 3, strokes until the one leaving on :22, and failed on the one leaving :30 (not bad based on my current level of fitness), then 50 easy [21 total x 50 = 1050 yds]

    100 recovery kick

    8 x 25 on :40
    - odd = eazy choice, evens = FAST

    150 loosen and out
    (Master/Rec/2400 yds/65 min)
    -------------------------------------

    Felt good in the water, but stiff. I notice that since I have been running more, my calves are stiff, although they don't cramp with kicking. I'll have to work on flexibility there.
    Categories
    Swim Workouts
  2. Week 104 - Tuesday

    by , September 23rd, 2014 at 08:03 PM (After a long rest)
    I was on a 6am flight from DFW to Washington DC and as such had to leave the house at 4am so did not get a chance to swim yesterday. Today I swam with the Alexandria Masters. The last time I was here I swam outdoors and I had forgotten how warm the water is at the Lee Rec center. I also recall that Mount Vernon where I will swim tomorrow is even warmer so tomorrow will be even more fun than today. I had an awful nights sleep and was sluggish today. Mix in the hot water and I did not have a great pool day today but as always when I visit Alexandria the team and coaches always makeup for it. I saw old friends and had a good morning despite my personal challenges today.

    Warm up
    400 swim with snorkel
    200 kick
    100 drill

    Main sets
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy
    6x(100 kick on 2mins, 25 fast stroke IM order no free on :30)
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy
    4x(25 on :30, 50 on :50, 75 on 1:15, 100 on 1:40)
    300 swum 100 build, 100 fast with 6 beat kick, 100 easy

    Warm down
    200 easy

    Total 3550scy

    I worked the kick set and was holding 1:25s on the 100s kick. On the 300 free I worked the first and second 100s and the really worked the kick. On the 25,50,75,100 I worked the 50s holding 27-28s and the 100s and held 57-58s also working on negative splitting the 100.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-09/24/2013

    by , September 23rd, 2014 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 free 1:00
    #3-6-9-12 are fast

    4 X 150 kick 3:15

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds.
    100's-75's-50's: descend 1-4 to fast
    Choice

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  4. Fly day today

    by , September 23rd, 2014 at 12:52 PM (Mixing it up this year)
    Just an easy day of fly drill and such.

    500 free
    500 free kick w/zoomers
    4x50@:10RI fly scull drill w/zoomers
    4x50@:10RI torque drill w/paddles & bouy
    8x25@:45 shooters w/zoomers
    200 fly kick w/zoomers
    4x50@1:00 fly w/zoomers holding 50's
    5x100@1:45 free holding 1:29's
    200 free EZ

    total 2700 yards
    Categories
    Swim Workouts
  5. Monday, Sept 22

    by , September 22nd, 2014 at 04:11 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

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

    10 x 25 back w/fins @ 100 pace @ :40
    -- 12 lows
    -- 10 kicks and 4 strokes, so not too much arm use
    200 EZ

    10 x 25 flutter kick @ 100 pace @ :45
    -- 17s
    200 EZ

    16 x 50
    odds = swim or kick @ 100 pace @ 1:00
    evens = EZ @ 2:00

    dolphin or flutter kick w/board = 25s
    back kick = 24s
    breast = 28s

    200 EZ

    Total: 3650


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

    Just another day at the office ... with perhaps a tiny bit more swimming. I've been dragging a bit lately due to not sleeping the greatest the last week. Might be due for a few days of recovery as well. I head to AZ for my stepfather's memorial service on Thursday. So I'll probably have two days off just to travel back and forth. My next PRP jab is Sept 30.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-09/23/2013

    by , September 22nd, 2014 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 x 50 swim --

    4 x 250 IM 4:30
    Round 1:100 fly, 2:100 back, 3:100 breast, 4:100 free

    4 x 50 descend 1:00
    1 x 200 3:00
    Four rounds.
    Descend 200's 1-4, by round.

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  7. Good Meet and a great workout

    by , September 22nd, 2014 at 07:27 AM (Mixing it up this year)
    I scratched the 1650 this weekend, the water was too warm and the rain made it miserable. I knew that it was just going to get worse so... That allowed me to focus on the 200 fly where I beat times I haven't done in 5 years same with my 100 fly on sunday. Very good meet overall.

    500 free
    500 free kick w/zoomers

    3 times thru
    5x100 free w/paddles & bouy
    Round 1@1:35 went 1:20, 1:20, 1:19, 1:19, 1:19
    Round 2@1:30 went 1:17, 1:16, 1:16, 1:17, 1:17
    Round 3@1:25 went 1:16, 1:16, 1:16, 1:17, 1:16
    200 free kick w/zoomers

    200 free EZ

    Total 3300 yards
    Categories
    Swim Workouts
  8. Fri-Sat, Sept 19-20

    by , September 20th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Friday Drylands:


    RC/scap/bicep ex
    cable twist w/yoga ball, 25 x 3 x 15 each side
    DB row, 15 x 3 x 15 each side
    leg extensions, 135 x 4 x 8
    good mornings, 85 x 4 x 6
    kneeling ab cruch, 130 x 3 x 15
    seated row, 60 x 4 x 8
    back squat, 70 x 4 x 5
    saxon side bends, 12 x 3 x 15

    -- I felt up to doing some very light upper body weights.


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



    Saturday: Swim/SCY/Solo @ Pitt

    Warm up


    500 various
    4 x 50 single arm fly w/fins
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 burst SDK to 15 m + cruise @ 1:00-
    150 EZ

    10 x 25 SFK @ 100 pace to 15m + cruise @ :45
    150 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast = 26
    dolphin kick w/board = 23 high
    flutter kick w/board = 23 high
    breast = 26 high
    flutter kick w/board = 24 flat

    100 EZ

    5 x 100 cruise backstroke kick w/fins @ 1:45
    50 EZ

    Total: 3400


    I did one of my favorite HIT sets today. Hadn't done it in a long time. And I've never broken 24 in a 50 kick, so was happy with that! Now time for a nice evening.
  9. Week 103 - Saturday

    by , September 20th, 2014 at 05:09 PM (After a long rest)
    I fell asleep pretty early last night despite it being my daughters birthday. This weeks work stress finally caught up and I was out cold by 8pm. I woke feeling pretty good this morning. After my massage on Tuesday I felt good but have been stiff the last couple of days and woke feeling this way this morning. The stiffness did not really ease until today's main set when I finally felt ok for a while. As it turned out I actually had my best practice today in quite sometime.

    Warm up
    800 reverse IM twitch
    100 easy while waiting for everyone else.

    Main sets
    6x(25 stroke fast on :40, 50 fast free on 1min, 100 IM on 1:30)
    8x100 with find on 1:20 descend 1-4 and 5-8
    100 easy
    4x50 on :35
    4x50 back on 1min
    4x50 on :35

    warm down
    100 easy

    total 3550scy

    on the first main set I did the 25s in IM order with no free and went 14,15,17,14,14,17. The 50s free I held 200 pace and was 26 and 27s and the IMs I started out at 1:09 and dropped to 1:04 on the last two. This is the fastest IMs I recall doing in practice and despite not feeling great I was definitely fast. The kick I descended and went 1:05,1:04,1:02,1:00,1:08,1:04,1:02,1:00. The 50s I held 29s on the free and 33s on the back. On the last 50 free I was able to go a :27. I then jumped out of the pool and timed in my daughters inter squad meet. Long morning!!
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout-09/22/2013

    by , September 19th, 2014 at 01:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    2 X (4 X 150 2:45
    #1: 100 fly/50 free
    #2: 100 back/50 free
    #3: 100 breast/50 free
    #4: 150 free

    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    Two rounds, pull
    Negative split the 300 and 200.
    Swim the 100 fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  11. FAST FRIDAY Sep 19th 2014 SCY

    by , September 19th, 2014 at 11:00 AM (Ande's Swimming Blog)
    FAST FRIDAY Sep 19th 2014 SCY

    Whitney Coached
    6:00 to 7:30 dove in at 6:08
    swam with Mike beside Alleycat & Hard Korey
    main pool

    Warm up
    swim for 18 min (i did around 10 min so probably went 600)

    Main Set

    3 rounds of
    10 x 100 best average (try to hold the same pace for all 30 )
    Round 1 on 2:00
    Round 2 on 1:55
    Round 3 on 1:50
    100 easy on 3:00 after each round
    Lead my lane held 1:03's to 1:05's

    Next Meets:

    not sure yet
    maybe woodlands SCM or Long Beach

    Updated September 29th, 2014 at 12:28 PM by ande

    Categories
    Swim Workouts
  12. Week 103 - Friday

    by , September 19th, 2014 at 08:29 AM (After a long rest)
    It is my daughters 11th birthday today so I headed to the pool early and got out early so I could pick her up the iced white chocolate moca she asked for from Starbucks.

    I felt pretty crappy in the water today. I also had a bit of a mixup on the main set. I read Toms email with today's workout in it last night as 3 rounds including 500 of race based 25s. As I was doing the first round everyone started arriving and Tom asked me how I was doing at which time I discovered I was not supposed to have included this in the 3 rounds. I continued with the other parts and then did the 20x25s.

    Warm up
    400 with snorkel
    6x50 catchup on :45

    main sets
    should have been
    3x(4x50 overkick on :45, 2x150 IMs no free on 2:30)
    instead i did
    4x50 overkick on :45, 2x150 IMs no free on 2:30
    20x25 free on :30 at 200 race pace(13s)
    2x(4x50 overkick on :45, 2x150 IMs no free on 2:30)
    20x25 free on :30 at 200 race pace(13s)

    warm down
    100 easy

    total 3300scy

    i found the overkick and aims really hard today. I was able to hold the 13s on the 25s pretty comfortably. I need to look at the USRPT docs again because I am pretty sure I can make the 30 he professes with approx 15 seconds rest. I guess if I dropped the time to 12 highs it would be much harder but I am not sure if this would simulate my 200 pace. 50s at 200 pace would be very difficult and perhaps the the point and perhaps the 25s are less affective for 200s than 50s.
    Categories
    Swim Workouts
  13. Wed-Thur, Sept 17-18

    by , September 18th, 2014 at 06:37 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    Tried to do a 100 of fast stuff. It wasn't happening, so shifted to recovery mode. 50 EZ

    3 rounds w/fins:
    4 x 100 cruise backstroke kick @ 1:30
    4 x 25 chest press fly @:10 rest
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:00

    Total: 3000


    My quads were just burning when I hopped in. I think kick isolation HIT work takes a real toll on the legs. And I haven't really been doing pure recovery workouts regularly.


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


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    4 x 25 burst SDK + cruise
    100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 14s
    250 EZ

    4 x (broken 100 AFAP kick w/fins + 250 EZ)
    -- 25s on :30
    R1 = dolphin kick w/board (:42)
    R2 = flutter kick w/board (41 high)
    R3 = breast (:51)
    R4 = backstroke kick (41)

    Total: 3200


    I was stuck in a shallower lane today as there were a bunch of college swimmers doing workouts in the deep end. So I didn't do much underwater work. Need to do all my rehab exercise tonight. I've missed a couple days being busy. And this is not the time to shirk!
    Categories
    Swim Workouts
  14. Workout 09/18/14: morning

    by , September 18th, 2014 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    We picked up our exchange student for the year, adding a son from China to our extended family. Johnson (an American name that he was given in grade school) is in Preston's class and headed off to school for the first time today.

    I was able to get in a very short swim before heading to the college for Chapel.

    200 Fr/200 Bk/200 IM drill

    50 kick/100 swim/150 pull/200 IM
    3 x 100 on 1:30
    50 kick/100 swim/150 pull/200 IM

    50 easy and out
    (Solo/Rec/1950 yds/35 min)
    ------------------------------------

    Updated September 18th, 2014 at 02:33 PM by rxleakem

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout-09/19/2013

    by , September 18th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 X 50 kick 1:05

    15 X 50 --choice-- 1:00
    Every third fast

    10 X 200 pull 3:00
    1-5: descend
    6-10: negative split

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  16. Week 103 - Thursday

    by , September 18th, 2014 at 08:46 AM (After a long rest)
    Yesterday was a very mentally tiring day. We have been in discussions with a company about partnering around a new product we are bringing to market and discussions broke down yesterday. Quite frustrating on lots of levels. Anyhow my frustrations resurfaced at 1:30am and I was unable to get much sleep before I had to get up for swimming. Surprisingly I did not feel bad in the pool after I got warmed up. I have noticed I am not really loosening up again until I get into the main set. Once I got going I enjoyed today's workout.

    Warm up
    400 free with snorkel
    6x50 on :45

    main sets
    8x50 build on :50
    20x50 on :50 at 500 race pace(target time 29 flat)
    400 perfect stroke free
    8x100 IM on 1:40
    10x50 kick on 1min

    warm down
    200 easy

    total 4000scy

    i felt stiff on the transition build set and was going 31-32s. On the 20x50 @ 500 race pace I held 29s on the first 5 but these were by no means easy. Then after 5 I hit a groove and I started going 28s and then on the last 3 I went 27s. I was very happy with this set. I know this was not a USRPT set because I did not fail at all and there was a fixed number of 50s but I think this sort of set is what I need. I really do see merit in these sets and will be speaking with Tom about doing more race pace work. I believe rush all suggests 20 seconds rest between 50s which seems to work for my 500 pace work but I am not sure if it works for my 200 pace. Trying to hold 26-27s for upwards of 20x50s is really hard but I think that's the point. I swam the IMs nice and smooth and was coming in around 1:10s. Despite a little discomfort in my right knee my breast is actually feeling pretty good. The kick I was holding 42-43s.

    Its my my daughters birthday tomorrow so I have to cut practice short so I can have breakfast with her and my son. They want me to pick up donuts on the way back from the pool. Since I got back in the pool I have avoided sugary foods so will likely pickup their donuts and stick to my fruit, yogurt and a bagel breakfast. Hard to believe my youngest is now 11.

    Updated September 18th, 2014 at 08:55 AM by StewartACarroll

    Categories
    Swim Workouts
  17. Easy day today

    by , September 18th, 2014 at 07:33 AM (Mixing it up this year)
    Everything is getting me stressed today. I just needed an easy day.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick
    500 breast kick
    12x25@:45 free burst and cruise
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-09/18/2013

    by , September 17th, 2014 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 KICK 2:15 2:15
    Descend kicks 1-3
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50-descend 1-4- 1:00
    8 X 25-fast- :40 #8 on 1:20
    Two rounds, choice.

    14 X 100 2:00
    #3-6-9-12 are fast--all choice
    #13&14 are swim down

    4700Y
    Categories
    Swim Workouts
  19. Week 103 - Wednesday

    by , September 17th, 2014 at 08:41 AM (After a long rest)
    I have continued to take my Allegra at night and have thus far slept through the night. I woke this morning after a good nights sleep feeling pretty good. Today's workout was really tough and my daughter nailed the workout. I had assumed she was winding me up!

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

    Main sets
    5x200 free with snorkel and cardio cap on 2:20
    4x200 back on 2:40
    3x200 IM on 3 mins
    2x200 fly on 3mins
    1x200 breast on 3mins
    100 easy
    10x50 kick on :55
    400 IM

    warm down
    100 easy

    total 4800scy

    when Tom said we were doing 5,4,3,2,1 I assumed it was our normal test set but no it was this cardio set. I was hurting by the end. On the 200s free I was holding 2:10s. The back I was holding 2:20s, and the IMs 2:25s. I tried doing the entire 200s fly but could not get my arms over(I was beat). I ended up doing 100fly on each and then 100 one arm fly drill on the second 100. I have a lot of work to do to be able to do a 200fly at a meet. The 200 breast I felt good and went 2:50. The kick I held 42-43s. The 400IM I went 4:56. The fly was again the hardest part of this and from there in I felt better and better.

    I am am hoping to lift tonight.
    Categories
    Swim Workouts
  20. I hate dealing with a place that over books its lanes

    by , September 17th, 2014 at 07:32 AM (Mixing it up this year)
    I move out of the lap lanes because of slow swimmers (manatees and floating logs) and moved to an extra lane that masters had. Midway thru my set I get moved out of that lane in favor of a bunch of kids from a team who only come once a week. Why can't they come on a Tuesday or Thursday when there is plenty of lane space!

    Thanksfully Walt lets me swim in with Masters, but there are days I don't want to work that hard. Luckly today was not one of them but the next two days are. Meet this weekend.

    500 free
    500 free kick w/zoomers
    4x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:29, 1:28l, 1:26
    got pulled out here and had to swim with masters
    6x25@30 free
    300 free w/paddles & bouy
    2x150@2:30 free w/paddles & bouy
    3x100@1:30 free w/paddles & bouy
    6x50@:50 free w/paddles & bouy
    12x25@:30 free
    200 free w/snorkle
    200 free kick w/zoomers

    Total 3450 yards
    Categories
    Swim Workouts