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Swim Workouts

  1. Budapest week 6 - Tuesday

    by , June 6th, 2017 at 09:58 AM (After a long rest)
    Tuesday and Thursday are my crazy days where I lift and then swim. I swam for just under 90 mins(I ran out of time). Today just felt like a big rush. I was at the gym at 4:20am and lifted until the life guards arrived at 5:15 and then swam until the life guards cleared the pool at 6:45. I felt very tired the whole workout today; I guess yesterday took it out of me combined with the early start.

    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs, 30 seconds with 10lb dumbells doing freestyle stroke)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)

    pool setup scy - Tom assures me we will be doing more LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x200 free on 2:20
    100 easy
    6x(2x50 free on :35, 100 kick on 1:40 as active recovery, 2x50 finger tip drill on :50)
    4x150 build free on 2mins

    warm down
    5x100 Free focused on bilateral breathing on 1:30

    nothing here was really hard, but I was really tired. The warm up told me I lifted hard and faster than normal. Nothing really fast today with a lot of aerobic swimming. The 150s should have been get up and race and I just did not have it today so did them build.

    Updated June 6th, 2017 at 01:48 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Budapest week 6 - Monday

    by , June 5th, 2017 at 02:33 PM (After a long rest)
    I had a decent night of sleep last night. Today was the start of building yardage and I did a 90 min workout.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    3x4x150 on 2mins as 100 free, 50 stroke choice descend 1-4
    100 easy
    8x125 with fins as 75 kick on :55,25 underwater on :30, 25 back on :25
    6x100 IM on 1:25
    4x75 as 50 free, 25 breast on 1min
    2x50 dive sprints on 2mins
    500 breathing 3,5 by 25 descending by 100

    Warm down
    200 easy

    Despite the yardage I actually felt better as the workout went along. The 12x150s I wore a snorkel and ripped it off at 100 to transition to 50 back. I descended on each round from 1:45 to 1:39. I was coming in at 1:05 to 1:02 on the 100. I felt pretty crappy on this set but like the whole workout felt better at the end than the beginning. The 125s I was consistently getting 10-12 rest on the 75, took one breath in the underwater and was :12-:13 on the back with fins. The 100 IMs I was consistently coming in on 1:12s. The 75s I was going :31-:32 on the free and getting about 5-7 seconds rest between 75s. The dive sprints I was :24 and :25 but slipped on the start on the second 50. I was still pretty happy with how I felt in the water. Tom has been asking me to bilateral breath which I struggle with so we did the 500 at the end working on bilateral breath control.

    I swam for about 90mins this morning and this was more yardage than usual. My plan for the next 6-7 weeks is to increase overall weekly distance and to continue with the intensity(injury and old body permitting).

    Water Rat sent a post showing 16000 registered attendees for Budapest which will be wild. I finished my registration since apparently I did it wrong first time and did not get a confirmation. I still have no confirmation of the evens other than an online payment invoice. The system really does suck! I still have family to register.

    My events are:

    Tuesday 15th August - 200 Back
    Wednesday 16th August - 200 free
    Thursday 17th August - 50 free
    Saturday 19th August - 100 Back
    Sunday 20th August - 400 free

    I was tempted to do the 100 free instead of the 50 free but it would have meant a double on Tuesday and with so many entries I did not want to be at the pool all day. Should be a good lineup and should be fun. Now I have to try to figure out how to register my family.
    Categories
    Swim Workouts
  3. Budpest Week 5 - Saturday

    by , June 4th, 2017 at 10:28 PM (After a long rest)
    Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    8x50 on 1min odds as 1 stroke fly, 2 strokes breast, 3 strokes fly, etc, evens 3 strokes free, 4 strokes back, 5 strokes free, etc
    4x200 on 3:15 odds 50 kick, 50 swim, 50 kick, 50 swim, evens 50 swim, 50 kick, 50 swim, 50 kick
    6x100 IM on 1:40 odds as fly,breast,back,free evens as fly,back,breast,free

    warm down
    300 easy
    Categories
    Swim Workouts
  4. Workout 06/03/17: morning

    by , June 3rd, 2017 at 02:44 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    4 x 75 on 1:30 breathe 3/5/3
    4 x 100 on 2:10 descend 1->4 [backstroke]
    4 x 150 on 2:45 first recovery, switch fast 50 last to first on 2->4
    4 x 50 vertical kick into 50 swim

    100 loosen and out
    [Masters/Rec/2200 yds/55 min]
    -------------------------------------
    Categories
    Swim Workouts
  5. Budapest Week 5 - Friday

    by , June 2nd, 2017 at 09:03 PM (After a long rest)
    I had a good night's sleep but woke early. Today's swim was good but I was really tired at the end of practice. My pace is coming back slowly but I still tire easier than I would like.

    Pool setup scy

    warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x125 on 1:40 as 100 free, 25 Back
    100 easy
    6x(2x50 kick on :45, 2x50 free on :35, 2x25 kick on :22.5, 2x25 free on 17.5, 20 seconds additional rest between rounds)
    200 easy
    4x100 back afap on 3mins

    warm down
    200 easy

    on the 125s I was trying to push the 100 and the. Use the Back as active recovery. I was hand touching at 100 and was going 1:02-1:03 and an easy 25 Back. On the kick,swim set I was pushing the 50s and the 25s as active recovery. This was a pretty tough set. I was pretty whooped after the 50s and 25s. The 100s back I was swimming these from a push rather than a back start and was pacing one of the woman in my training group who was swimming them free. I held 1:02-1:03 on all of them. I was tired.
    Categories
    Swim Workouts
  6. Budapest Week 5 - Thursday

    by , June 1st, 2017 at 10:56 PM (After a long rest)
    I got back from Phoenix last last night and it was an effort to get up and go to the gym this morning. I forced myself up but only made the gym part of my workout. I need to step up my pool work but work travel makes this hard. It's ok!!

    weights/Dryland

    10 minutes on stationary bike
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    5x(:30 pull downs on ski machine, :30 easy)
    2x(5x(:45 abs, :15 easy) 1 min between rounds
    10 minutes on Stationary bike
    10 minutes stretching

    this was the same as last weeks weights but it felt much harder for some reason.
    Categories
    Swim Workouts
  7. Budapest Week 5 - Wednesday

    by , May 31st, 2017 at 07:33 PM (After a long rest)
    Work took me to Phoenix for a few days yesterday. Patrick(pwb) and I arranged to swim together. I had a great time meeting his wife and kids. So much fun. Thanks again my friend.


    Pool setup scm

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    4x500 pull descend 1-4 send off starting at 7:30 pace and descending 25 per 500(descend to 1:15 base pace per 100)
    100 easy
    10x50 kick on 1min
    12x50 on :55 as 2 at 400 pace, 1 easy

    Warm down
    100 easy

    It's always fun hanging out and working out with Patrick and today was really special.
    Categories
    Swim Workouts
  8. Workout 05/30/17: evening

    by , May 30th, 2017 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong on 1:05

    6 x 50 on 1:00 - descend 1->3, 4->6
    1 x 300 pull
    8 x 50 on 1:00 - descend in pairs
    1 x 400 pull

    4 x 50 active recovery
    [Masters/Rec/2300 yds/55 min]
    Categories
    Swim Workouts
  9. Budapest Week 5 - Monday

    by , May 29th, 2017 at 07:54 PM (After a long rest)
    Yesterday after practice my back started to tighten up and I was in some discomfort last night. I stretched before goi to bed and despite not being back to normal it was better this morning than last night. I was worried it would cause me some challenges today but I actually had a good workout.

    Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    3x200 streamline back kick with fine on 3mins
    4x100 free with snorkel on 1:20 trying to hold under 1:15
    4x(2x50 at 400 race pace, 1x50 easy on :55)
    200 easy
    8x50 finger tip drag drill on 1min

    warm down
    200 easy

    i was holding 2:28 on the 200s kick with fins. On the free 100s I felt really good and was 1:11,1:12,1:12,1:12. The pace 50s I was :32 which is a second too fast but I felt good. Luckily my back actually loosened up on the warmup and I did not feel it until I climbed out of the pool at the end of workout.

    Off to Phoenix and swim with Patrick on Wednesday morning.
    Categories
    Swim Workouts
  10. Budapest Week 4 - Friday, Saturday, Sunday

    by , May 28th, 2017 at 09:09 PM (After a long rest)
    It's been a busy few days first with work and then the kids. This is a catchup post.

    Friday. Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    4x(50 IMO by round on :50, 2x25 IMO by round on :25, 200 IM on 2:30)
    100 easy
    5x(150 free on 2mins, 100 free on 1:10, 50 free on :30)
    8x75 kick with fins on 1min as over,under,over
    100 easy
    8x50 on 1min beat Stewart set. 2 people relays where they did a 50 each and rested between 50s. OMG I was whooped.

    Warm down
    200 easy

    I was joined by one of the girls from my senior group who is an IM swimmer and she was hauling butt on the first set with 200 IMs. I was coming in between 2:25-2:27. This was a really tough set. I felt much better on the free aerobic Set and was going 1:35s on the 1:50,1min on the 100 and :27-:28 on the 50s. The 50s at the end were just a beat down. I did not beat the guys on any of the 50s and held basically the same time as the previous 50 times.

    Saturday. Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    5x100 kick on 2mins
    5x(2x100 on 2:30 as 100 Free fast, 100 kick with fins fast. Try to beat the person in the next lane
    200 easy
    100 afap with fins
    50 no breath
    50 afap from a dive

    warm down
    200 easy

    this was low yardage but it hurt so bad. I was not even that fast today. I was 1:06s on the swims and 1:10 on the kick with fins. The 100 afap with fins I went :58. On the 50 afap I was a :28. I am swimming ok but just don't have a third or fourth gear yet.

    Sunday. Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main set
    3x(400 on 5mins, 300 on 3:45, 200 on 2:30, 100 on 1:15) all done as pull with paddles and snorkel. 30 seconds rest between rounds.

    Warm down
    300 easy

    After feeling like I had no third or fourth gear yesterday i was determined to make this Set and I actually did really well today. I was really pushing the 400s and was 4:48,4:48,4:50 by round. The 300s I was a smudge slower going 3:37,3:38,3:40 by round. The 200 and the 100s were the toughest part of the set and I went 2:23,2:25,2:25 by round and 1:13,1:13,1:13 by round. I was really sore after all this pull but it made me feel good that I am nearly back to where was last summer on a pull set like this.
    Categories
    Swim Workouts
  11. Workout 05/27/17: morning

    by , May 27th, 2017 at 10:59 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong on 1:05
    4 x 50 drill

    3 x
    - 200 swim on 3:30
    - 100 pull on 2:00
    - 50 kick

    1 x 50 no free
    4 x 50 short pool - streamline focus
    2 x 150 snake swim
    [Masters/Rec/2500 yds/65 min]
    Categories
    Swim Workouts
  12. Budapest week 4 - Thursday

    by , May 26th, 2017 at 12:01 AM (After a long rest)
    I got back from Houston in time to coach my senior group, but was very tired. I slept really well last night but was still tired when I woke this morning. My daughter swam at 5:15 so I was Dad. It's always fun having one in one time with her but like me she was not chatty this morning. I did not really get going this morning and just lifted.

    10 minutes on stationary bike
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    5x(:30 pull downs on ski machine, :30 easy)
    2x(5x(:45 abs, :15 easy) 1 min between rounds
    10 minutes on Stationary bike
    10 minutes stretching
    Categories
    Swim Workouts
  13. Budapest week 4 - Wednesday

    by , May 24th, 2017 at 10:43 PM (After a long rest)
    Today I once again joined the Rice Masters team. Yesterday afternoon I started to get a scratchy throat but luckily excused myself from all my work responsibilities last night and went to bed early. I slept great and woke up feeling a lot better. Today's workout was much easier than yesterday's. Today was sprint day but I just had none.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    4x(4x50 free as 12.5 fast, 37.5 easy, 12.5 easy, 12.5 fast, 25 easy, 37.5 easy, 12.5 fast, 50 easy on :50)
    3x(2x100 free as r arm/swim/l arm/swim on 1:30, 4x25 descend 1-3, with 1 easy on :30, 100 broken(#1 50,25,25, #2 25,50,25, #3 25,25,50) 50s on 1min, 25 on :30

    warm down
    400 easy

    short, sweet and slow.

    Updated May 25th, 2017 at 07:40 PM by StewartACarroll

    Categories
    Swim Workouts
  14. Workout 05/23/17: evening

    by , May 23rd, 2017 at 10:17 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 50 quarter's strong on 1:10

    5 x 50 pull on 1:00 (even pace)
    3 x 200 on 3:30 (rotating fast 100 last to first)
    5 x 50 even pace on 1:00
    100 non free
    4 x 75 kick-swim-pull on 1:45 as warmdown
    [Masters/Rec/2200 yds/55 min]

    Finally back in the pool. Good swim with Tim, Greg, and Carol.
    Categories
    Swim Workouts
  15. Budapest Week 4 - Tuesday

    by , May 23rd, 2017 at 12:50 PM (After a long rest)
    I am at a conference in Houston this week. Unfortunately I had a 7am meeting yesterday morning and then got hung up in a workshop last night; net result, no swimming yesterday. Today I headed Rice for there early morning workout. I was not feeling that great in warm up but ended up in the fastest lane. Today was IM day and I am not an IM'er(thank goodness). It was a tough workout!

    warm up
    600 free with snorkel
    4x(2x50 IMO by round as 25 kick, 25 swim on :55)

    Main sets
    16x100 on 1:20 as 2x100 IM, 100 free. With 100 free at the end!
    100 easy
    3x(4x25 back on :30, 300 pull on 4mins)

    warm down
    100 easy

    i was holding 1:12s on the IMs and 1:05s on the free. I was whooped at the end. There was a really fast young guy in my lane who was flying but I held my own!
    Categories
    Swim Workouts
  16. Budapest Week 3 - Sunday

    by , May 21st, 2017 at 03:14 PM (After a long rest)
    I did not get home from the pool until after 8pm yesterday which made for a very long day. My group didn't swim so hot. We had a few best times but mostly adds. We have been working pretty hard in practice and did not rest at all for this meet so no real surprise.

    I woke up feeling like I needed a few more hours of sleep. I decided to hit the stationary bike hard to get my heart rate up and this helped to wake me up.

    Weights
    10 minutes on stationary bike.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    5x(:30 pull downs on machine, :30 rest)
    10 minutes stretching

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    6x50 kick on 1min
    200 easy

    I was tired today in the weight room but felt pretty good in the pool.
    Categories
    Swim Workouts
  17. Budapest Week 3 - Saturday

    by , May 20th, 2017 at 04:50 PM (After a long rest)
    The group I am coaching is swimming the Texas Senior Curcuit meet this weekend and I ate later than usual last night as a result; I was afraid this would give me indigestion but luckily it did not. I went to bed normal time and slept awesome. This morning I woke feel achy and stuff but after warmup managed to loosen up. The being sore seems to be a constant theme right now.

    Pool Setup LCM
    Warm up
    400 free with snorkel
    6x50 catch up on 1min

    main sets
    300 kick trying to go under 3:30
    4x(3x100 free starting at 1:30 descending 5 seconds per round trying to hold 1:15 or better, 3x50 stroke choice fast on 1min)
    200 easy
    8x50 with fins on 1min as 25 under water, 25 back with first 8 strokes afap tempo

    warm down
    200 easy

    i went 3:25 on the kick. On the aerobic 100s/50 fast set I tried like yesterday relaxing and it really helped. I held 1:14/1:15s throughout. The 1:15 round was tough but not as bad as I assumed it would be and I was 1:13s on this round. The 50s I mixed up back(37s) and free(33s). The hard part about this set was the fact that there was no recovery. I am making steady progress!
    Categories
    Swim Workouts
  18. Budapest Week 3 - Friday

    by , May 19th, 2017 at 05:22 PM (After a long rest)
    I slept great last night. We had storms come rolling through last night and according to my wife it was loud. I did not hear a thing.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    6x100 kick on 2min
    5x100 free on 1:35 holding 1:15
    4x100 free on 1:30 holding 1:15
    3x100 free on 1:25 holding 1:15
    2x100 free on 1:20 holding 1:15
    1x100 free on 1:15 under 1:15
    100 easy
    16x50 with fins on 1min odds 37.5 underwater 12.5 fly, evens 25 underwater 25 back

    warm down
    200 easy

    i held 1:45s on the kick Set. I then successfully held 1:15s through the5,4,3,2,1 Set going 1:12 on the last one. I was actually tossing up going on the faster interval but did not think I could hold 1:10s throughout.
    Categories
    Swim Workouts
  19. Budapest Week 3 - Thursday

    by , May 18th, 2017 at 10:14 PM (After a long rest)
    Since I missed the opportunity to swim LCM on Monday I choose to go as fast as I could through the strength portion of my typical back and arm workout, followed by a longer swim.

    Weights

    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)

    swimming pool setup LCM
    400 free with snorkel
    6x50 catch-up on 1min
    3x200 kick with fins on 2:50
    6x200 free with snorkel on 2:50

    i really did not get going on the swimming portion today but the weights made me sweat pretty good.
    Categories
    Swim Workouts
  20. Budapest week 3 - Wednesday

    by , May 17th, 2017 at 09:33 AM (After a long rest)
    Yesterday my daughter had her end of year 7th grade ceremony which was fun to attend. I did not remember from my sons time in 7th grade how many different awards they hand out at these events. In elementary school it was A and A/B honor roll whereas this was at least 10 different potential awards. Despite it taking forever it was fun.

    Last night my daughter also played in the honors band spring concert at the high school. My son did not want to go but my wife and I went to support. Not my thing but it was great to see and hear my daughter play her Oboe.

    I had had a solid night of sleep last night but again was quite tired when the alarm went off. Playing catchup on sleep is tough. I actually felt pretty decent in the water today. Normally Wednesday is 200 race pace day but today was long aerobic work. At first this sounded horrible but by the end of the main sets I felt good. Maybe this was what I needed; a long swim.

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50
    100 ez

    main sets
    3x800 #1 breathing 3,5 by 25, #2 build each 100, #3 fast with :30 rest after each 800
    200 easy
    4x(2x75 with fins streamline back kick on :55, 25 underwater on :30)
    100 easy
    12x25 as open, close, easy on :30
    4x25 no breath afap on :30

    warm down
    200 easy

    on the 800s I was 9:05,8:55,8:33. I felt good on the last one in particular. On the kick I was coming in on :45s. Nothing special on the 25s but I felt good.
    Categories
    Swim Workouts