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Swim Workouts

  1. Thur April 14

    by , April 14th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    12 x 25 shooters w/fins @ :45
    100 EZ
    3 x 15 AFAP UW breaststroke wall kicks + 50 EZ
    100 EZ
    10 x 75 back kick w/fins @ 1:30-1:45
    -- UW 15m+ each length
    250 EZ

    Total: 2450


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


    I just did a recovery/hypoxic workout today after yesterday's double. My energy is up and coughing is down. But I have really honked off my left shoulder. Hurts exactly where Water Rat's does, not an uncommon place for me. It hurt to pull with my left arm. Because of a cancellation, I was (luckily) able to get an appt with my chiro at noon tomorrow. I'm icing now with my active wrap and I'll do some scapular strengthening later. I plan to to kick most of the workout tomorrow night. I don't need another injury! I suspect it was yesterday's plyos that caused the reaction.
    Categories
    Swim Workouts
  2. Wed Apr 13

    by , April 14th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    explosive fly pulls, 35/30 x 2 x 10
    explosive boxing punches, 2 x 30
    single leg squat on edge of high box, 2 x 10 each leg
    standing broad jumps, 5
    altitude drop + standing broad jump, 5
    med ball slams, 10
    knee tuck jumps, 5
    explosive leg extensions, 105/9- x 3 x 15
    extreme angle iso squat, 5:00
    straight arm dips, 90 x 3 x 15
    bicep curl negatives, 20 x 3 x 8

    15 minutes of foam rolling & stretching



    Swim/SCY @ Pitt

    Warm up:

    400 various
    12 x 25 various @ :35
    4 x 50 various while they were doing 6 x 50 @ :55

    Mains sets:

    3 rounds:
    4 x 25 shooters w/fins @ :40
    1 x 50 fast stroke @ 100 pace @ :45
    1 x 50 EZ @ 1:35
    4 x 25 power kicks @ :40 (I did shooters here on 2 rounds)
    1 x 50 fast stroke @ 100 pace @ :45
    1 x 50 EZ @ 1:35
    4 x 25 fast kick @ :40 (By round, I did 1 fast, then 2 fast, then 4 fast)
    1 x 50 EZ

    R1 = 50s were fly-back, R2 = 50s were breast, R3 = 50s were flutter kick

    I skipped the 4th round of that set and grabbed an empty lane in the deep end.

    100 EZ

    10 x 25 breast @ 100 pace @ :45
    250 EZ

    Total: 3150



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


    I took it pretty easy in the gym yesterday, doing mostly plyometrics. I was still a little lackluster at practice. I also had a shoulder twinge after doing fly on the first round of the main set, so switched to a lot of breaststroke and kicking. It freaked me out a little bc I haven't had that happen in a practice for a long time. I will def make an appt with my chiro. I feel somewhat better today. Luckily, I have a sixth month appt with my allergist tomorrow. I want to have him take a look at my ears, which still hurt. My lungs feel ok this am, but the cold water last night didn't really agree with them. It's not easy to do UW work with intermittent broncho spasms ...
  3. Week 185 - Thursday

    by , April 14th, 2016 at 08:48 AM (After a long rest)
    I did not have such a great night of sleep. The first part of the night was great and I woke up at 2am and went to the bathroom but then started thinking work and could not go back to sleep. I finally managed to go to sleep around 3:45 only to walk up 30 minutes later as my alarm went off. Unlike at 2am I was tired at 4:15. I guess I woke during a sleep cycle and probably needed more sleep. I was tired but felt OK at the gym and in the pool although I felt no speed today.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball on the last set of each round for a minute with legs stretched out front and working in twisting upper body. This one hurt but I am now done with dry lands ahead of nationals.
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on 1min
    4x200 kick with fins on 3mins
    10x50 pull focusing on high elbow on 1min
    2x(4x50 with fins done as open, close, easy, fast)
    200 easy
    Categories
    Swim Workouts
  4. Week 185 - Wednesday

    by , April 13th, 2016 at 09:20 PM (After a long rest)
    I had another good night of sleep last night and woke feeling pretty good this morning. I have been feeling better and better each day and hope this continues.

    Pool setup scy

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

    main sets
    4x(4x25 free on :35 done as open, close, easy, fast)
    8x50 free on :55 at 200 race pace
    200 easy
    8x75 kick on 1:20 odd done as flutter, fly, flutter
    4x200 descend 1-4 on 3mins with instructions for a big descend
    10x50 alternating back/free catchup drill on 1min

    warm down
    200 easy

    i felt much better in the pool today and felt like I had some easy speed which I have not felt in a long time. On the race pace 50s I was out in a solid :25 and held :26s on the other 7. I hurt pretty bad in the last 2 but I was able to hold on and my stroke did not implode. I was happy with this set. On the kick I held 1:05s. On the 200s I went 2:08,2:05, 2:03,2:01.
    Categories
    Swim Workouts
  5. Workout 04/13/16: evening

    by , April 13th, 2016 at 08:33 PM (Maple Syrup with a Side of Chlorine)
    Joined my son for lunch today at the school. Even though he is not in the culinary class, we are able to meet during his lunch period. After some flank steak with parmesan garlic potatoes, BLT salad and a killer PB chocolate cake, we checked out the student store that he staffs a few days a week for his business class. After some errands and general goofing off, I made it to the pool after supper.

    200 free/200 back/200 im drill
    4 x [100 kick with AK, 150 with AP, 100 pull, all with buoy]
    50 easy
    10 x 50 on :50 [odds Free DPS, Evens Back and Fly]
    50 easy
    6 x 25 on :50 [odds drill, evens SDK OW]
    200 loosen and out
    [Solo/Rec/2950 yds/53 min]
    --------------------------------
    Felt good in the water tonight. The lane only had two other swimmers for the first 30 min, then I was able to split. I wrote up the workout for Masters this weekend before heading home. Tomorrow I will be dry, as I will be attending the Sophomore Summit [think career day for all of the 10th graders in the county] and then attending a care plan meeting for my wife's step-father. If I can hit the gym in the afternoon I'll try, but then I'm planning to meet up with the guys for Bible study.
    Categories
    Swim Workouts
  6. Week 185 - Tuesday

    by , April 12th, 2016 at 08:38 PM (After a long rest)
    I had a good nights sleep last night. This morning I started later than usual and started cutting back on my abs this morning. I also did an easy swim this morning.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball.
    5 mins of stretching

    Swimming SCY
    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    10x50 pull focusing on high elbow on 1min
    3x(4x50 free on :35 don as open, close, easy, fast)
    200 free
    Categories
    Swim Workouts
  7. Apr 3-12

    by , April 12th, 2016 at 03:59 PM (Senior Sprinting)
    Since the Tulsa meet, in the water most days, lots of piddling stuff, couple of light Bridge days, stretching most days. Trying to extend taper throughout April. This weekend, Y Nationals, outdoors in Sarasota. Will have three shots at a 50 fly (one with a relay start) and four shots at the 50 free.
  8. Tues Apr 12

    by , April 12th, 2016 at 03:46 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ
    4 x 50 single arm fly @ 1:10
    100 EZ

    Main sets:

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

    10 x 25 fly @ 100 pace @ :45
    50 EZ
    10 x 25 back kick @ :45
    100 EZ
    10 x 25 breast @ 100 pace @ :45
    150 EZ
    10 x 25 free @ 100 pace @ :45
    200 EZ
    10 x 25 flutter kick @ 100 pace @ :45
    250 EZ

    Total: 3350


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


    I had a deep tissue massage and a cupping session yesterday. It really helped with the soreness from weights. I should have gone to the gym today, but didn't feel like it. I'll go tomorrow before the Pitt practice. I'm still having allergy problems -- ears hurt, chest congestion, cough, sinus pain, fatigue. I had planned to start resting for nationals next Tuesday or so. If I'm not substantially better by then, I may pull the plug. I don't want to compete feeling like this. I can work out, but it's a struggle. April is not a good month for those of us with allergies and asthma. I just ordered some plant sterols to see if they help alleviate the symptoms any. I'm off to watch Lil Fort's track meet now. She's running the 2 mile -- got all of Mr. Fort's slow twitch genes.

    Assuming I do go to nats, I'm pondering whether I should use the retractable backstroke ledge. I won't be there in time to try it on Thursday and I may miss the warm up after the 500 free on Friday bc my first event is in the afternoon (50 back). So I would have to try it for the first time in a race ... Risky, but I may take the risk since I have the 27.4 as a backup.

    Updated April 12th, 2016 at 04:25 PM by The Fortress

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2016

    by , April 12th, 2016 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout--meet starts tomorrow
    SCY
    WARM UP:
    2 X 200 3:20
    3 X 100 1:40
    2 X 100 kick 2:20

    2 X (3 X 100 free 1:45
    #1: moderate #2: build #3: 50 moderate/50 fast

    6 X 25
    odd: build to finish
    even: blocks--sprint 20 yards

    OPTIONAL:
    1 X 50 blocks
    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
  10. Week 185 - Monday

    by , April 11th, 2016 at 08:59 PM (After a long rest)
    I took a long nap yesterday afternoon when I got home from the meet and the. Went to bed early. I was tired but slept all night and woke feeling pretty good this morning. I was sore in places I am not used to being sore in like the inside of my legs and my groin. In a sick way it was a good deep muscle pain like you get when you lift. I was hoping for a recovery workout but alas i did not get my wish. Oh well! Today it finally felt good to push rather than that feeling like the tank is empty. I plan on doing dryland a this week and then I am done until after Nationals and will be significantly reducing my abs work today and then on Thursday will be doing next to nothing in the gym.

    Pool setup LCM

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

    main sets
    6x200 with paddles and snorkel on 3mins descend 1-3, 4-6
    4x(100 kick on 2mins, 100 IM on 1:30)
    10x50 finger tip drag drill on 1min
    4x50 on 1:30 with fins afap

    warm down
    200 easy

    i held 2:21s on all the 200s except the last one on each round where I went 2:19 and 2:18. On the kick I was holding 1:45s and on the IMs I held 1:20s. I have been working on a higher elbow and a cleaner entry with my right hand and I felt good on the drill set today. On the 50s with fins I descended a second per 50 which I did not deliberately do. I went :27,:26,:25,:24. I was happy with how I felt today.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 04/12/2016

    by , April 11th, 2016 at 11:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout
    SCY
    WARM UP:
    2 X 200 3:20
    3 X 100 1:40

    1 X 400
    Alternate 100 swim/100 kick

    10 X 50--choice 1:20
    #3-6-9 are fast

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

    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
  12. Sun Apr 10

    by , April 11th, 2016 at 10:33 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ BP

    Warm up:


    600 various
    100 scull
    4 x 25 shooters @ :45
    100 EZ
    4 x 50 single arm fly @ 1:10
    50 EZ

    Main sets:

    modified USRPT type set:
    16 x 25 IM order @ 100 pace @ :45
    1:00 rest
    12 x 25 IM order @ 100 pace @ :45
    1:00 rest
    8 x 25 IM order @ 100 pace @ :45
    1:00 rest
    4 x 25 IM order @ 100 pace @ :45
    300 EZ

    10 x 25 fast breast w/fins @ :45 (12-13)
    250 EZ

    Total: 2950


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


    I was outrageously sore from my Saturday drylands and swim double. I hadn't done DB rows in over 2 months and I could really feel it. I was tired yesterday and somewhat surprised that I could even do the IM set. I am definitely done with doubles for the foreseeable future. I am feeling somewhat better. Perhaps the 30 degree temps we've had are helping. But I am tired from training. Aside from a couple days rest before my April 2 meet, I've been going hard since Albatross. Just going to do an easy swim and get a massage today.

    Updated April 11th, 2016 at 11:03 AM by The Fortress

    Categories
    Swim Workouts
  13. Sat April 9

    by , April 9th, 2016 at 05:24 PM (The FAF AFAP Digest)


    Drylands:


    rehab ex
    straight arm dips, 90 x 3 x 15
    hip thrusters, 45 x 3 x 10
    yoga ball rotations on double cable machine, 25 x 2 x 10 each side
    HS hi row, 180 x 4 x 5
    leg press, 280 x 3 x 5
    DB bench row, 45 x 4 x 6 each arm
    extreme angle squat on high boxes w/plate, 45 x 3 x 8
    resisted standing broad jumps, 35 x 3 x 5
    squat jumps w/10 lb DBs, 2 x 5
    med ball slams, 2 x 5



    Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    5 x 30 burst to 15 m + cruise back from the blocks
    100 EZ

    3 x 30 burst @ 100 pace from the blocks
    50 EZ

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

    2 x w/fins
    1 x 50 fly-back @ 100 pace @ 1:00
    1 x 50 breast-free @ 100 pace @ 1:00
    2 x 25 fast flutter kick w/board @ :30
    150 EZ

    100 EZ

    Total: 2500


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


    I took yesterday off, and felt pretty miserable. But I woke up feeling like half a human today. It was snowing here in the am, and I hope that kills off some of the pollen. I haven't felt well for 3 weeks now and it is really really getting old.

    I only did 45 minutes of weights instead of 60. I'd like to get in three more dryland sessions before nationals, but I may keep them shorter and taper the weights some. I still hit a wall during the 100 pace stuff on the swim. I decided to pack it in and save some for tomorrow. I hope trying to push through the workouts this last week was the right call.
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/11/2016

    by , April 9th, 2016 at 02:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40

    1 X 400
    Alternate 100 swim/100 kick

    5 X 100--choice 2:00
    75 perfect/25 fast

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

    CHOICE OF SETS:
    sprint/middle distance:
    10 X 50--choice 1:15
    odd: perfect/easy even: descend 2-4-6-8-10 to fast

    OR

    distance:
    14 X 50 1:00
    odd: perfect even: race pace(500-1000-or 1650)

    WARM DOWN
    Categories
    Swim Workouts
  15. Week 184 - Friday

    by , April 8th, 2016 at 10:00 PM (After a long rest)
    I had a busy day yesterday with my out and back day trip to Denver. I wish I did not have to do this trip but unfortunately this one was really important and I could not get out of it. I was fortunate enough that my meeting went as planned and I caught the earlier flight home getting back to Dallas in time to have dinner with my wife and kids. I even went to bed at a reasonable time.

    I slept well well last night and felt good(yes good for a change). This morning was a special treat because both my kids came to the pool with me. My son has decided to take his life guard certification and is now trying to get in shape ahead of the test. This morning was my daughters first morning practice this season and she swam in the next lane to me with many of her training group. It's fun to see how much she has improved. After the workout we even went to breakfast which was fun also.

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

    main sets
    12x75 with snorkel done as streamline kick, finger tip drill, swim by 25 on 1:10
    8x50 kick on :45 best average
    10x50 back on 1min best average
    3x400 free on 5:20

    warm down
    200 easy

    on the kick Tom told my daughter to beat me and she did; she held 35-37s(OMG) while I trailed with :37-:39s. On the best average 50s back I held :28s. This was a great set for me and I felt really good. My daughter held :30/:31s which is near enough the same time she went at TAGS. She has really stepped up her efforts and is getting really fast.

    My my son lifted and then swam. I think he will do fine on the swimming portion of the life guard test with some work over the next month. I am happy he is enjoying the water.

    It it was really fun seeing my kids in the water today and I am very lucky to have two terrific kids.
    Categories
    Swim Workouts
  16. Workout 04/08/16: evening

    by , April 8th, 2016 at 07:51 PM (Maple Syrup with a Side of Chlorine)
    It was nice to sleep in today and have some time for errands with my wife. We had off and on snow flurries all day which meant a snow-globe look at times outside. Tonight's swim was simple - meet warmup with two sprints and an extra 100 easy (1400 yds solo).

    Things are coming together for the meet tomorrow. We currently have 28 swimmers although it looks like my daughter will not make it home this weekend to join us. I anticipate some same-day entries, in fact I know of at two because they are flying into our small local airport from Concord, NH! I have my son on pickup duty and will try to get a picture of the plane.

    Refs, timers, scorers, giveaways and bake sale are in place. Now for a good night's sleep and clear travel lanes for warmups at 9am. I plan to get there a little after 8 to get lane lines in and help with set up.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 04/08/2016

    by , April 7th, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    8 x 100
    4 on 1:45
    4 on 1:30

    1 X 600
    Alternate 100 swim/100 kick

    4 X 50 choice 1:15
    Descend to 100%
    1 X 50 easy

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

    $$$$ RACE PACE SWIMS $$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  18. Wed Apr 6

    by , April 7th, 2016 at 10:32 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    natalie coughlin stability exercise, 1 x 10 each leg
    single leg stand on flat side of bosu in streamline w/pair of 8 lb DBs, 1:00 each leg
    hip thrusters, 35 x 3 x 15
    good mornings, 95 x 2 x 5, 100 x 2 x 3 (max)
    push press, 60 x 4 x 6
    HS hi row, 170 x 4 x 5
    explosive leg extensions, 105 x 3 x 30
    resisted standing broad jumps, 30 x 2 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops w/10 lb DBs, 2 x 5
    freestyle boxing punches, 2 x 20
    hip adductors, 150 x 4 x 8


    Swim/SCY @ Pitt

    Warm up:

    500 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    They did: 2 x (8 x 25 @ :30) of something or other
    I did: 2 x (4 x 25 burst + cruise @ 1:00 + 50 EZ)

    Main sets:

    They did 6 rounds of:
    8 x 25 @ :30 (2 fly, 2 breast, 2 back)
    2 x 100 @ 1:40 (IM or stroke)
    1 x 50 EZ

    I did 5 rounds of: (2 rounds fly w/fins, 2 rounds breast, 1 round dolphin kick)
    8 x 25 @ 100 pace @ :40
    1 x 100 EZ

    I did 2 x 25 of the 6th round, but was cramping so I stopped and did 200 EZ

    Total: 2850



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


    I felt really rough when I woke up yesterday. I dragged myself to the gym around 1:00 pm, and felt much better afterward. So much better that I decided to go to Pitt for practice. The club kids are on break so we had a lot more lanes than usual. I shared a lane in the deep end with Lindsay and modified around her. I was glad that we were doing 25s though, and I needed some 100 pace work. Still, after a hard gym session, I started to really strain on the third round. Breast @ :40 is not easy.

    I'm sore from weights today, but I think this is the strongest I've been in years.

    I didn't feel too badly this am, just some fatigue and chest congestion. And I'm starting to lose my voice. It definitely seems to be allergies that have plagued me. And the weather here is crazy -- one day 70, the next day 30.

    I am very jealous of Fort21. The Aussie Olympic Trials are in Adelaide and she is attending for a few days before her spring break trip.

    Updated April 7th, 2016 at 10:48 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Week 184 - Wednesday

    by , April 6th, 2016 at 02:17 PM (After a long rest)
    I had a good night of sleep last night and felt a little more energetic this morning. Today's workout was not easy but I adapted the 16x50s and pulled back a little on the effort front. I felt tired but way better than the past few weeks.

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

    Main sets
    12x50 drill/build by 25 backstroke on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    3x(4x50 free on :55 at 200 pace, 100 easy on 2mins)
    200 easy
    4x(2x50 finger tip drag drill on 1min, 2x50 kick on 1min done as 25 underwater on back, 25 streamline kick)

    Warm down
    200 easy

    This workout does not look like much but the 3x4x50 were hard but I held :26/:27s. The rest I swam pretty smooth focusing on strokes.

    Tomorrow I have a day trip to Denver and leave at 6am and don't get back until 11pm. It's going to be a long day!
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/07/2016

    by , April 6th, 2016 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout--1 week out
    SCY
    WARM UP:
    4 X 200 3:30

    1 X 600--alternate 100 swim/100 kick

    8 X 25 sprint kick :45
    1 X 50 swim

    6 x 50--choice 1:15
    1-3: perfect stroke
    4-6: descend to 100%

    3 X 100 2:15
    All three strong--85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts