View RSS Feed

Swim Workouts

  1. Week 91 - Thursday

    by , June 26th, 2014 at 09:07 PM (After a long rest)
    I lifted last night and for the first time in over a week I focused on upper body. I did the normal routine of 3 rounds with 10,8,6 reps per round at 80%, max and fail by round.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extensions)

    This is morning I was very sore and despite my best efforts I did not have a good workout. I hurt the whole way today and never really loosened up. In fact I,felt like I got stiffer as the workout went on.

    warm up
    5x200 with snorkel on 3mins

    main sets
    12x50 kick on :55
    alternate easy, fast
    (3x200 on 3mins, 3x150 on 2:10, 3x100 on 1:20, 3x50 on 40)
    12x50 drill on 1min
    6x100 build on 1:40

    warm down
    100 easy

    total 4400LCM

    i had no mojo on anything and struggled on everything. On the fast 200 I went 2:20, the 150 fast I went 1:45, the 100 fast I went 1:10 and the 50 I went 33. Fingers crossed I will loosen up tomorrow.

    We have a team time trial on Saturday during practice. We have been told to show up 30mins early for a meet warm up. We will be doing some fast race based efforts with a starter and pads. We will also be practicing relay starts for those going to worlds. Should be fun.
    Categories
    Swim Workouts
  2. Workout 06/26/14: morning

    by , June 26th, 2014 at 04:10 PM (Maple Syrup with a Side of Chlorine)
    Well, our second and final exchange student has returned home, safely arriving this morning after taking off yesterday morning. It's quiet around the house now.

    We visited our pastor in the hospital yesterday after our run to the airport. He was due to have surgery last week, but ran into some complications and that has been called off. Pete should be at home for a couple of weeks before gall bladder surgery. Until then, I'll be helping out more activities within the ministry (preaching on Sunday services and helping with the kids program on Friday nights). We went to a BBQ and bluegrass concert last night put on by a missions team from NC, complete with red slaw. Good times. Quick swim this morning before a busy day:

    - 200 Fr/200 Bk/200 IM drill
    - 400 shark swim
    - 200 loosen and out
    (Solo/Rec/1200 yds/20 min)
    ---------------------------------

    Yeah, a quick swim. Had a drug task force meeting at 9, then went to the school to help the NC team with VBS today with my son (he helped with sports and I worked with a kindergarten class); they are heading home tomorrow.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-06/27/2013

    by , June 26th, 2014 at 12:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to the Shark Open we will be limited to 60 minutes this morning--SCY

    SCY
    3 X 100 free 1:45
    4 X 50 kick 1:15
    4 x 100 IM 1:45
    4 X 50 kick 1:15
    3 x 200 free 3:00
    4 x 50 kick 1:15
    3 x 200 IM 3:30
    4 X 50 kick 1:15
    4 x 50 easy warm down 1:00
    Categories
    Swim Workouts
  4. A quickie today

    by , June 26th, 2014 at 08:00 AM (Mixing it up this year)
    Had my phone clip break so had to make a run to Walmart for a new phone carrying case and gas so this was a short one.

    500 free
    500 free kick w/zoomers
    5x200@4 as 100 free/100 back w/strapless paddles & bouy went 3:39, 3:36, 3:34, 3:28, 3:22
    300 free w/snorkle
    200 free kick w/zoomers

    Total 2500 meters
    Categories
    Swim Workouts
  5. Week 91 - Wednesday

    by , June 25th, 2014 at 09:48 PM (After a long rest)
    I had a pretty stressful day at work yesterday with an employee telling me he had an offer from a competitor and wanted to stay with us but felt he needed an increase in salary because the competitor had offered him 30% more than he is currently on. This employee is a key person and I genuinely think he is enjoying working with us, but with the economy hotting up I suspect this won't be the last time I have this type of conversation. If only I could solve the problem by increasing our prices 30% and passing this along to my employees.

    Long story short I had a lousy nights sleep thinking about what I can do about my work challenge. I was hoping to have a good practice but did not have any real expectations. To my surprise we had a recovery workout today. The pool was setup as lcm today.

    warm up
    400 free with snorkel
    8x50 catchup on 50

    Main sets
    8x50 back on 50
    10x100 pull with snorkel on 1:10
    8x100 IM on 1:35
    6x100 kick on 2mins
    4x100 build on 1:30
    2x100 fly on 1:45

    Warm down
    100 easy

    Total 4300lcm

    Our coach talks about learning to be comfortably uncomfortable and this describes how I felt on the 10x100s pull. I held 1:06-1:07 on all of them. Nothing else was really special.

    Updated June 25th, 2014 at 09:55 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Wed June 25th, 2014 5K Postal

    by , June 25th, 2014 at 03:41 PM (Ande's Swimming Blog)
    Wed June 25th, 2014 5K Postal
    6:00 to 7:30 Swim Center LCM
    Trained Mon but not Tue

    dove in at 6:05 with no warm up the group started at 6:00

    had a little controversy about whether I had a lane or not
    The coach had us make lane reservations so I made one with her.
    One woman made reservations, then canceled and gave hers to another swimmer
    but she also told the coach she cancelled and the coach gave her slot to another swimmer. I walked in seconds before the group dove in and nearly didn't have a lane.
    Which would have sucked because my wife came with me 40 miles from Martindale.

    0100 0:01:13.9
    0200 0:02:33.5 1:19.6
    0400 0:05:16.2
    0500 0:06:36.8
    0800 0:10:35.7 5:19.50
    1000 0:13:14.7
    1200 0:15:52.5 5:16.8
    1500 0:19:49.8
    1600 0:21:08.7 5:16.2
    2000 0:26:23.7 5:15.0
    2400 0:31:40.7 5:17.0
    2500 0:33:01.3
    2800 0:36:54.8 5:14.1
    3000 0:39:31.8 19:42.0
    3200 0:42:09.1 5:14.3
    3500 0:46:05.9
    3600 0:47:25.3 5:16.2
    4000 0:52:41.7 5:16.4
    4400 0:57:57.7 5:16.0
    4500 0:59:16.7 1:19.0 19:44.90
    4600 1:00:35.1 1:18.4
    4700 1:01:50.7 1:15.6
    4800 1:03:08.8 1:18.1 5:11.1
    4900 1:04:26.8 1:18.0
    5000 1:05:44.2 1:17.4 5:09.1 (last 400) 19:21.70 (last 1500)

    I just swam the whole thing, long steady and slightly uncomfortable.
    Think my best time ever as a masters or recent years in a jammer was 63 min something on my way to the 10K. Today was a pretty good effort and I'm certain I can go faster, I never turned on my kick. for a while I was doing a single DK off each turn.
    Maybe I'll take another whack.
  7. Sarasota Y Sharks Masters 5:30 AM Workout-06/26/2013

    by , June 25th, 2014 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    10 X 50 kick 1:15
    1-5: moderate
    6-10: fast

    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 x 50 fast 1:15
    1 x 100 easy 2:30
    Four rounds, choice.

    6 X 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  8. Awesome Distance Workout Today

    by , June 25th, 2014 at 07:37 AM (Mixing it up this year)
    For me this was a great workout. I know I will feel it after.

    500 free
    500 free kick w/zoomers

    3 rounds
    5x100 free w/paddles & bouy
    100 free EZ
    R1@1:45 went 1:35, 1:34, 1:32, 1:32, 1:32
    R2@1:40 went 1:32, 1:32, 1:30, 1:30, 1:31
    R3@1:35 went 1:30, 1:30, 1:31, 1:31, 1:31

    500 free EZ w/snorkle

    Total 3300 meters
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout-06/25/2013

    by , June 24th, 2014 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    1 X 100--faster-- 2:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    Two rounds

    2 X 100 IM 2:00
    2 x 50 stroke 1:15--#2 on 1:45
    Four rounds, choice

    5 x 250 3:45
    swim or pull
    Build last 50 of each swim

    WARM DOWN: 3 X 50 easy

    4400M
    Categories
    Swim Workouts
  10. Week 91 - Tuesday

    by , June 24th, 2014 at 08:09 AM (After a long rest)
    I had to travel to Houston yesterday with work and due to bad weather across Texas my flight was delayed and what should have been a painless travel day proved to be a painful stressful day. At one point I thought we were going to have to cancel the trip which would have been a pain since various people from New York and La had arrived over the weekend and just us locals would have had trouble showing up. As it turned out I made it about an hour late but I made it. Luckily I hit no issues coming back and was home by 8.30pm so in the end went to bed within my operating window. When I woke this morning I had a decent nights sleep and as usual was excited to go to the pool. Today's workout was tough and high chlorine levels did not help.

    warm up
    8x100 on 1:30 with snorkel

    main set
    4x(200 free on 2:20, 2x100 kick on 1:50, 2x50 overkick on 1min)

    warm down
    6x200 on 3:15 swum as drill,swim,kick,swim

    total 4000lcm

    i worked the 200s hard today and went 2:16,2:15,2:14,2:13 by round. The kick was hard today and the were pretty much touch and turn. The overkick I swam as active recovery. The 200s as warm down I again worked on hand entry.
    Categories
    Swim Workouts
  11. Bad Back Day

    by , June 24th, 2014 at 07:22 AM (Mixing it up this year)
    Had to do butterfly just to loosen up my back. I am still trying to recover from the weekend.

    At the end of practice this father walks in with his kids and sits two lanes down from me. I am about to choke from the smell of his cologe. It was like he bathed in it.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkle and zoomers
    200 torque drill w/snorkle and paddles
    200 1 arm fly alt rt/lt by 50 w/zoomers
    200 fly kick on back w/zoomers
    4x50@1:30 fly went 57, 59, 58, 58 this was were the smell was getting to me
    5x100@1:45 free w/strapless paddles and bouy

    Total 2500 meters
    Categories
    Swim Workouts
  12. Week 91 - Monday

    by , June 23rd, 2014 at 01:09 PM (After a long rest)
    I heard earlier about Chris Clarke's passing yesterday and my heart goes out to his family(especially his daughter who I know he thought the world of). So so sad and he will be sorely missed.

    I had a restless nights sleep last night and woke a couple of times feeling dehydrated and ended up drinking too much which then woke me up later in the night. I was at the pool early and had my warmup done before most people arrived today. I was curious to see if I felt better today which I did. Due to the B/C meet this weekend, the pool was setup for scy.


    Warm up
    400 with snorkel
    12x50 catchup on 45


    Main sets
    8x100 kick on 1:50 descend 1-4, 5-8
    9x200 swum as 3 fly on 3:10, 3 back on 2:45, 3 free with snorkel on 2:30
    100 easy
    4x(50 fast free, 50 kick, 50 easy all on 1min)


    Warm down
    700 breathing 3,5 by 50 concentrating on hand entry


    Total 5000scy


    I felt pretty decent today compared to Saturday. On the kick set I descended as instructed and went 1:25,1:22, 1:20, 1:18, 1:26,1:22, 1:21, 1:19 and felt strong. I can honestly say I have not done a 200 fly since being and age grouper and today reinforced why I have not done it since. I only have one speed on fly which makes these very tiring. I held 2:20 on the fly alternating fly and one arm fly by 50. On the back I descended from 2:15 to 2:10 and actually felt good. On the 200 free I descended from 2:10 to 2:05 and again felt pretty good and smooth.


    The 4 rounds with the fast 50 I felt fast and strong and went 26,25,25,24 by round. On the kick I was holding 38-40s.


    I used the long warm down to really work my hand entry and it's feeling good. I still tend to thumb enter with my right hand but it's definitely better than it was.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout-06/24/2013

    by , June 23rd, 2014 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    4 X 50 fast 1:15
    1 X 200 moderate 4:00
    Three rounds, choice.

    12 X 100
    5 on 1:35
    5 on 1:30
    2 swim down on 2:00

    4100M
    Categories
    Swim Workouts
  14. Scratch finals in 200 IM yesterday

    by , June 23rd, 2014 at 07:21 AM (Mixing it up this year)
    My knee has been having issues when I push off walls, basically when it is straight. Did manage a good swim yesterday with my 200 Free, 200 IM was ok considering my knee and the 50 free STUNK!

    Today back to distance day. It was suposed to be easy recovery but I was feeling strong.

    500 free
    500 free kick w/zoomers

    2 rounds R1 w/paddles & bouy R2 w/strapless paddles & bouy
    3x200@4 free descend went R1 3:18, 3:11, 3:08 R2 3:15, 3:08, 3:02
    200@5 back easy recovery

    400 free easy w/snorkle and 6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  15. Workout 06/21/14: morning

    by , June 21st, 2014 at 04:02 PM (Maple Syrup with a Side of Chlorine)
    I had a restful nights sleep, thanks to some cooler temps and delightful evenings of late. Used some sets from a kiefer.com workout with the group today:

    200 swim/100 kick/200 pull
    4 x 25 build (choice)

    300 Pull (every 4th lap FAST)
    4 x 75 on :20sr (25 mod/25 FAST/25 mod)
    4 x 50 on :20sr (focus: streamline, 2 hard strokes, cruise)
    400 swim (peek halfway, neg. split) <- did IM (5:44)

    2 x 30 second Vert Kick into 25 sprint then 25 easy back
    12 x 25 on :30 (odds = easy, evens = fast)

    200 loosen and out
    (Masters/Rec/2400 yds/75 min)
    ------------------------------------

    Nice practice today with Greg, Kevin, Rebecca, and a new face - Sheryl. She is a twice a week early morning swimmer that Rebecca recruited to practice with the team - I am very impressed with her as she did half of the sets above and did a great job!

    I got home and headed to Applegate for their community day. The VT Baptists have a huge bouncy house, popcorn and snow-cone machines, cornhole-type games, and other "festival" things that can be rented out for events like this. With my pastor in the hospital, it fell to Herb and his crew to set everything up, so I helped to eat some food, man the popcorn machine, traffic control in the bouncy house, then the take-down crew. Another beautiful day and a great time to help add some fun to the celebration there, and we left man arrived with a horse to give the kids a ride.
    Categories
    Swim Workouts
  16. Week 90 - Saturday

    by , June 21st, 2014 at 11:42 AM (After a long rest)
    There is an age group B/C meet at our pool this weekend so the pool was setup for scy. I had a good nights sleep last night and did my normal Saturday routine which included an extra large cup of coffee before practice(it's the only day I treat myself to coffee before I swim). I was feeling pretty peppy when I arrived at the pool and as I arrived I saw many of the age groupers going off the blocks on there main set and I immediately jumped to the conclusion the masters would be doing something similar. Tom then told me my set today was 6x1s. I assumed he meant 6x100s best average and told him that would be great only for him to explain what he was after on the 6x1000s. I actually don't mind 1000s in practice but was definitely caught off guard on this one. I was the only one doing this today which made it mentally very tough. I was also in a lane next to one of our most talented masters swimmers(former national champion) but also one of our most chatty swimmers. So today's workout had a large aerobic portion to it with the final 2x1000s swum as descending swims with instructions to drop to pretty quick times. Between 1000s I tried avoiding the chatty chatty stuff and just got on with the workout, which mentally was pretty tough.

    1000 with snorkel
    1000 swum as alternating kick and free by 50
    1000 swum as alternating kick and back by 50
    1000 pull
    1000 descend by 100 with 10 seconds rest at each 100
    1000 descend by 200 with 10 seconds rest at each 200

    Total 6000scy

    This workout took about 75mins. I loosened up on the first 1000 but by the middle of the 3rd 1000 I started to stiffen for some reason and felt hideous until the end of the fifth 1000. On the last one I worked pretty hard and ended up going 2:02 on the last 200. This was a weird workout in the sense that I had every feeling you could imagine. At first it felt like a recovery workout, then I stiffened up and it was hard, then as I tried picking it up on the round with 100s and had no speed followed by the 200s where I felt good. I think the hardest part of this workout was the mental side of just sticking with it.

    After this I lifted and did my normal 3 rounds going 10,8,6 reps per exercise per round at 80%,max and fail. Once again I focused on my legs.

    3x(leg press, leg extensions, leg curls, lunges, squats, lower back extension)
    Categories
    Swim Workouts
  17. Workout 06/20/14

    by , June 20th, 2014 at 11:35 PM (Maple Syrup with a Side of Chlorine)
    Completed my Lochte-esque drylands this morning - moving the pellets from the driveway, down some tables into the basement, then restacking all 4 tons. This year with the three girls and my son, we did it all in about an hour. 200 x 40# bags - I was in the basement lifting each bag and tossing to Preston to straighten out on the pile - my hammies are squeaking now :/



    After getting cleaned up I took the crew to the local diner, the Blue Benn, for breakfast. I forgot how great the food is, and the large portions for a very fair price. I had the garden scramble with toast and homefries and was full all day.

    In at noon for an easy swim:

    200 Fr/200 Bk/200 IM drill

    kick swim pull with snorkel (used AP with swim and buoy with pull)
    050 100 200
    100 150 300
    050 100 200

    4 x 75 on 1:15 (kick, IMO fast, pull

    200 easy and out
    (Solo/Rec/2350 yards/50 min)
    -----------------------------------

    Spent the afternoon helping my daughter clean the inside and out of her car; a nice time together and her car looks great. I think the battery on my motorcycle needs to be replaced, as it is not holding a charge when I take it off the trickle charger (it's at least six years old, so probably due).

    Busy day tomorrow: after practice in the morning, I'll represent my church at a community day in town (bouncy house, popcorn/snow cones/horse rides) until 4, then off to the high school track for the Relay for Life. Sunday is looking a bit less rushed, although I will be preaching at church because our pastor needs gall bladder surgery on Monday and has been in the hospital since Wednesday. My first time leading the service, and I'm following his message from last week about being a hearer and doer of the Word with some observations from Paul in Philippians 4:8-9. Now to get a key to open the front door!
    Categories
    Swim Workouts , NSR
  18. A great start to the meet

    by , June 20th, 2014 at 09:16 PM (Mixing it up this year)
    They got the temperature down to 79.8 better than the 81.5 this morning. Swam my best 800 free in over 4 years with a 12:07.90.
    I am going to work on holding this pace for my full 1500.

    Tomorrow I have the 50 back, 100 free and 200 back. Can I recover by tomorrow morning? Good question we will see.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-06/23/2013

    by , June 20th, 2014 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Second 50 fast

    3 X 100--strong-- 2:00
    1 X 100 easy 3:00
    Four rounds, choice.

    2 X 400 pull 6:00
    Negative split both

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  20. Week 90 - Friday

    by , June 20th, 2014 at 08:38 AM (After a long rest)
    Our coach was out today and I was asked to write up the workout for everyone so I ended up getting to the pool a little earlier than usual. I had a good nights sleep and finally the legs are starting to feel a little better; they are not pain free but I don't feel like the tin man when I walk any more either.

    The pool was setup as LCM and today was was shorter than usual but had a good amount of high intensity work.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    main sets
    3x(1x50 free on :35, 2x100 on 1:20, 3x50 streamline kick on :55) with 30 seconds rest between rounds
    100 easy
    8x50 fast kick with fins on 1min
    4x200 perfect swimming on 3mins
    4x50 AFAP from a dive on 2mins

    Warm down
    100 easy

    total 3500LCM

    i was holding 31-32s on the 50 on :35, 1:07-1:09 on the 100s and 50s on the kick. This set was hard work, but I got going and by the end it felt ok. The 50s kick with fins I was holding 32s other than the last one where Nikki decided to do her Sammy save up and I picked it up and went 29. The 200s were swum easy. The 4x50s I felt awesome and went 27,27,27,26. Despite being tired after a long couple of weeks of training I feel strong and I am swimming surprisingly fast for this time of the season for me which all bodes well for worlds. One more week of regular training and then we have our camp followed by our taper. It's hard to believe worlds is only 6 weeks away.

    Updated June 20th, 2014 at 09:57 AM by StewartACarroll

    Categories
    Swim Workouts