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Swim Workouts

  1. Week 94 - Wednesday

    by , July 16th, 2014 at 02:38 PM (After a long rest)
    I had a much better nights sleep last night and felt good in the water today. I still feel tired generally but feel good where I am relative to the taper.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    4x(2x100 on 1:20, 2x50 back on 1min)
    6x100 kick on 2:15
    12x50 with tempo trainer set to 16 seconds with the goal of holding 32 with one beep of rest

    Warm down
    5x100 free on 1:40

    Total 3600LCM

    The 100s on 1:20 were harder than they should have been. The kick I held 1:45s and felt pretty easy. The pace set was hard work. I held the tempo but it was a lot of hard work. The last two I picked up and finished with 30s on these. 18days to go.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-07/17/2013

    by , July 16th, 2014 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100 swim

    2 X 200 broken @ race pace 7:00
    Broken :10 @ 100

    2 X 300 4:30
    3 x 200 3:00
    4 x 100 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Another great distance day

    by , July 16th, 2014 at 07:27 AM (Mixing it up this year)
    Had to do a hard one today just because I don't know when I will get in the water over the next few days. Traveling to Atlanta for Age Group States.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy was about 12:28 at the 800 and 23:13 for a final time my best times in the last 2 nationals were 23:48 and 23:49 so I am on track for Nationals. Swimming with paddles & bouy is usually very close to what I will do in a meet without them.

    500 free kick w/zoomers
    500 free w/snorkle

    Total 3500 meters
    Swim Workouts
  4. Workout 07/15/14: noon

    by , July 15th, 2014 at 05:25 PM (Maple Syrup with a Side of Chlorine)
    Masters practice was canceled tonight due to an away age-group meet being moved to our pool due to weather concerns, so I emailed the group last night and went for a swim at lunch time after running some errands.

    200 Fr/200 Bk/200 IM drill/200 kick-drill

    4 x
    - 25 b/c fr into 25 stroke IMO easy (then 100 easy)
    - 25 stroke IMO fast into easy free (then 100 easy)

    - 50 Fast Fr

    200 loosen and out
    (Solo/Rec/1650 yds/40 min)

    Good workout. I am feeling slow in the water, but still very much ready for the meet this weekend. I am planning to carpool with GregJS, and we discussed details at the pool this afternoon. We went in on a Keifer order and I was able to get some good deals on a USMS sweatshirt and caps, as well as a new endurance square-leg suit.

    Finishing organizing/honey-do-list's now before supper, then I'll get ready for a couple of days at work followed by a quick swim on Friday.
    Swim Workouts
  5. Tuesday, July 15

    by , July 15th, 2014 at 04:36 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    20 x 25 backstroke @ 100 pace w/fins @ :40
    -- held 12 lows, UW 15 m each 25
    200 EZ

    mega kick set: 8 x broken 175 kick w/fins done as:
    1 x 25 DPK shooter @ :30
    1 x 75 up tempo dolphin kick on back @ 1:00
    1 x 25 AFAP kick w/board @ :30
    1 x 50 EZ backstroke kick @ 1:30

    100 EZ

    8 x 50 w/paddles
    odds = DPD free
    evens = DPS back
    100 EZ

    Total: 4000


    Made it to Pitt today and cracked 4000. Hmm ... can't remember the last time I did that. Aerobic sets rack up the yardage ...

    I heard last weekend that the Mason pool has been "saved." It was closed for 3 months for maintenance/repair this summer. They discovered the pool was sinking and they weren't sure if they could fix it. Apparently, they drilled holes in the pool and deck and used foam concrete and it worked to stabilize the pool. Good thing!

    Poor Teen Fort is having shoulder issues again and has a contrast arthrogram scheduled for Friday. They're not sure if it's a RC tear or just that she's suffering pain from her loosey goosey shoulders. I feel for her. I have the same shoulders. I don't think I'd survive in masters swimming if I wasn't a kicker/fin user/sprinter.
    Swim Workouts
  6. Week 94 - Tuesday

    by , July 15th, 2014 at 02:00 PM (After a long rest)
    I had another restless nights sleep last night and woke up pretty tired. I did some abs work after work last night which made me pretty tired and went to sleep very quickly but work up around 1.30am. I was hot and tossed and turned the rest of the night. I did not feel very good during the warmup this morning but finally got going on the first part of the main set. We did broken 400's which is a beating at the best of times but today I felt pretty strong despite my times being slower than I hoped for.

    Warm up
    6x200 with snorkel on 3mins

    Main set
    3x(2x50 free on :40, 1x100 kick on 2mins, 1x100IM on 2mins)
    2x400 on 10mins broken as
    #1 200,200
    #2 100,200,100
    with 20 seconds after any 200 and 10 seconds after any 100.

    Warm down
    4x200 on 3 mins with snorkel

    Total 3700LCM

    On the broken 400 by 200 I was 4:40 with even splits on each 200 which I was very happy with at this phase of the taper(day2) We still have 19 days so plenty of time to get some more speed, but my pacing was very good and I felt strong the whole way. The second 400 I did not feel as strong but my splits were still consistent and I went 4:38 add up. These are the best 400's I think I have done in practice so I cant argue with that.

    Updated July 15th, 2014 at 07:52 PM by StewartACarroll

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout-07/16/2013

    by , July 15th, 2014 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 50 build
    1 X 50 @ 100%
    1 X 50 easy
    3 X 50 build
    1 X 50 easy
    1 x 100 @ 100%
    Two rounds choice with a break after round 1.
    50's on 1:20

    8 X 150 --pull or swim-- 2:15
    1-4: cruise
    5-8: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. July 12-14

    by , July 15th, 2014 at 12:01 PM (The FAF AFAP Digest)

    Saturday: Swim/SCY/Solo @ Oak Marr

    It was pretty crowded as is typical on the weekend, so I was lucky to get half a lane to myself.

    Warm up:

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

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    50 EZ

    10 x (25 AFAP + 75 EZ) @ 2:30
    -- I was off on all but one of these. I definitely have lost some speed during my break.

    10 x 100 kick w/fins @ 1:45
    -- hold under 1:08
    100 EZ

    That was all I had time for ...
    Total: 3350


    Monday: Drylands

    RC/scap ex
    kneeling ab crunch, 110 x 1 x 25, 120 x 3 x 20
    wood chop, 25 x 3 x 15 each side
    explosive leg extension, 90 x 1 x 15, 105 x 2 x 15
    seated row negatives, 80 x 4 x 8
    russian twists on incline bench w/plate, 25 x 3 x 25
    tricep press, 80 x 4 x 8
    explosive leg press, 175 x 3 x 15
    push press, 55 x 3 x 8


    Well, I got in four swims last week. I must say I've been enjoying goofing off and not focusing on hard training. And without a meet in sight, I'm still somewhat de-motivated. I just need to keeping going to the pool to get in more decent shape-- here I go now!
  9. Needed a recovery day

    by , July 15th, 2014 at 07:28 AM (Mixing it up this year)
    This was my recovery day today.

    500 free
    500 free kick w/zoomers

    4 times thru IM order
    4x50@1:10 for fl, bk, & br @1:00 for fr
    30 sec rest

    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick w/zoomers
    2x100 from block as 15m sprint then easy free #1 fly, #2 free

    Total 2500 meters
    Swim Workouts
  10. Workout 07/14/14: evening

    by , July 14th, 2014 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend of work and then activities at church, I was happy to get out of work early today and rest a bit at home before a swim this evening. The pool was a bit crowded so I was not able to get in what I had planned, but I was able to do ...

    200 Fr/200 IM drill
    200 kick

    2 x
    - 4 x (3 x 25 on traffic:, as sprint, sprint, easy, the 2 fast IMO)
    - 200 Pull with buoy fast

    200 loosen and out
    (Solo/Rec/1800 yds/40 min)

    I was able to get a 2 mile jog in on Saturday night, and I have been a little sore from the open water adventures last week. I'm looking forward to the Baystate Games this coming weekend at Springfield College in Mass. I am signed up for just Saturday, doing:
    400 Free
    400 IM
    100 Back
    50 Free

    Out to be an interesting day, befitting my first ever LCM meet. I haven't been very consistent with training over the past few months (and haven't been in a long course pool since last summer), but I am looking forward to the challenge of LCM! The 400 free swims around noon, and then the rest of the meet starts at 4:30 - I plan to use the 400 IM as an extended cooldown/warmup before the 100 back.

    Edit: found the psyche sheets here.

    Updated July 14th, 2014 at 08:34 PM by rxleakem

    Swim Workouts , Planning
  11. Week 94 - Monday

    by , July 14th, 2014 at 01:51 PM (After a long rest)
    I had a rough nights sleep last night, I had a lot on my mind and was very hot all night. My daughter just missed a couple of individual TAGS times yesterday and she exited the 100 back in tears(which only lasted a few minutes), but my heart went out to her. We have always focused on personal best times and I was so proud of her when she came out of the pool and gave me a hug and said that she was pleased with her swim(you could tell she was upset with the start) because it was a best time. I almost teared up when she said that. I also learnt a lesson yesterday about what I must have put my own mother through as a child(sorry Mum). For the first time yesterday I realised that it hurts the parent and not just the child when your child does not get what they have worked so hard for. I have done my best to not coach and not put any pressure on her and have tried keeping the big picture of swimming for life at the forefront of all our conversations but you do second guess yourself and I kept asking if I was part of the reason she missed her time. I have no intention of mentioning her missing her goal but rather to continue setting goals and encouraging her toward her goals with the #1 part being to have fun. You can probably tell I am very proud of her.

    I was awake as the alarm crept toward 4.30am and just got up without the alarm going off. Todays workout felt surprisingly good and smooth. I did not feel very fast but I did feel strong and my times were pretty consistent today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets

    4x(300 smooth on 4mins with paddles, 4x50 build on 1min)
    6x(100 kick with fins on 1.45, 2x50 kick with fins on 1min)

    Warm down
    6x100 on 1.30 with snorkel perfect swim

    Total 4500LCM

    I was holding 3:30-3:33 on the 300's with paddles and then built each 50 to 33-34 on the 50's. The kick was interesting and I held 1:15 on the easy 100 and then 30-31's on the fast 50's with fins. I felt good today.

    20 more days til worlds!

    Psych sheets were released today for worlds (there's a link on the usms forums) and I am ranked 3rd in the 800, 6th in the 200 and 2nd in the 400. I am also swimming the the 50 free(this will be interesting to see if I have enough speed to place top 10) and the 100 free. There are some very strange entry times in many different age groups. My event rankings seem to line up with what I know of the domestic and international competition. Looks like there are some really fast guys in my age(I suspect all ages). I am looking forward to some really fast racing.
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-07/15/2013

    by , July 14th, 2014 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 X 50 kick 1:20
    Build each 50 to fast
    1 X 100 swim

    6 x 100 2:15
    All 6 @ 85/90%

    10 X 50 1:15
    #3-6-9 @ 100%

    6 x 200 pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Getting as much distance training in as I can

    by , July 14th, 2014 at 07:42 AM (Mixing it up this year)
    With 2 weeks before taper I am hitting the distance swimming hard. Monday and Wednesday will be hard distance free sets with Tuesday as a distance fly day. Then hopefully I can get in for a short swim on friday some time. I will be coaching at the state meet at GA Tech so hopefully during the break I can get in and just keep my feel for the water. Then kick it back up the following week for one last push.

    My pacing is really going well, so well I hope to be back around low 23 minute or high 22:55ish at Nationals for the 1500 Free.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:29, 1:30, 1:30
    1 minute rest
    5x100@1:40 free w/paddles & bouy went 1:28, 1:29, 1:30, 1:29, 1:28
    1 minute rest
    5x100@1:35 free w/paddles & bouy went 1:29, 1:29, 1:30, 1:29, 1:29

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 meters
    Swim Workouts
  14. Did not expect to swim this morning

    by , July 12th, 2014 at 01:48 PM (Mixing it up this year)
    My Y team was supposed to be at a meet that got cancelled due to weather since it was an outdoor meet. Went to the our Y since the CCAC was closed for a meet.

    Temperature was 86 degrees today and the clouds were ominous so I tried to get some yardage in before getting thrown out.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bouy went 2:45, 2:45, 2:45, 2:42, 1:37
    500 free kick w/zoomers fast
    500 free w/snorkle

    Total 3000 yards
    Swim Workouts
  15. Week 93 - Saturday

    by , July 12th, 2014 at 11:34 AM (After a long rest)
    The regional championship meet is being held at our pool so this affected our workout slightly this morning. We normally swim at 7am on a Saturday but had to start at 6:30am and we had lots of kids shuffling around at 7:30am so we had to get out pretty quick.

    My my daughter is swimming at the champs meet and it's been fun again to see her drop more time on everything she has swum so far. I am so excited that she is having fun. Despite missing her goal to qualify for TAGS on the 200IM last night she dropped another 4 seconds and missed the cut by about a second. When you consider she has knocked about 25 seconds off her 200IM this season it's hard to be anything other than very proud and I keep telling how proud i am of her.

    Todays workout was a mix of speed related sets and I again am feeling pretty good.

    400 free with snorkel
    6x50 catchup on 1min

    main sets
    4x(50 fast on 35, 50 fast on 1min, 100 easy on 1:40)
    16x50 kick on 1min
    8x100 on 2mins swim as 25fast,25easy,25build,25 fast

    warm down
    3x300 with snorkel easy perfect stroke

    Total 4000LCM

    i was holding 30-31 on the fast 50s and felt pretty good and strong. The kick I was holding 47-50s. The 100s were really fun and felt strong and smooth on the fast portions. I was coming in under 1:10 on all of these so felt really good about this set. The 300s I felt smooth.

    We did our last dryland after practice and I hit this very hard. We did 3 rounds of(5mins of Abs(crunches, leg extension, planks, v sits, one arm one leg planks) done as 45 secs on, 15 secs rest, 5mins of vasa swim trainer).
    Swim Workouts
  16. Friday, July 11

    by , July 11th, 2014 at 04:31 PM (The FAF AFAP Digest)


    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 shooters w/fins + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:10
    50 EZ

    4 x (25 fast kick + 25 EZ) @ 1:00
    50 EZ

    5 x (6 x 50 w/fins)
    1-4 = fly/back/breast/free @ 200 pace @ 1:10
    5 = fast kick @ 100 pace (:31s) @ 1:10
    6 = EZ @ 1:30

    6 x 50 DPS free w/paddles @ 1:00
    10 EZ

    Total: 3450 m


    Well, I can see why Mark complains about long course stroke workouts. The short axis strokes are particularly hard. Didn't feel great, but at least I got myself to the pool! I'm off to VA this weekend to see Teen Fort. I would love to swim with my team, but GMU is closed for 3 months this summer. So I'll be on my own.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-07/14/2013

    by , July 11th, 2014 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    3 x 100 kick 2:30
    1 x 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100 2:30--choice
    #3-6-9 are fast

    4 X 250 4:00
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 93 - Friday

    by , July 11th, 2014 at 02:59 PM (After a long rest)
    To this point in my adult life I have not been a fan of massages; I know that too many this reaffirms how weird I am, but there is something about a stranger touching me that I have always found quite off putting. This all said I have changed my mind. Due to my soreness I asked my wife to arrange a deep tissue massage for me. I think my actual words were, "please arrange for a former east german swimmer to pound on my back and shoulders for an hour and a half". When I showed up for my appointment I definitely did not have anyone that looked like my description. Instead TC was a very small South Korean man with a very soft voice. You can imagine what I was thinking! After about 30 seconds I realised TC was a very skilled massage expert who also must have been a former Judo world champion. I went from speaking to complete silence within 30 seconds. I have never ever felt so much pain and pleasure in my life. TC continued to beat, stretch, twist and thump my back, shoulders, neck and legs for another 1.5 hours. When I was done I had not said a word, I was out of breath, and mush. At the end of my appointment I made my next one and signed up for the once a month massage for the next year(seriously). It was awesome.

    I had a lousy nights sleep, probably due to the pain, and pleasure of the massage, and probably only got a couple of hours of sleep before I had to get up for practice. Todays workout was much less yardage again(second day in a row). I felt sore from the massage in the warmup but when we got to the main set I felt pretty good and had a great set of 50s at 800m pace. I am feeling much better than I thought at this point with only 23 days til worlds.

    Warm up
    400 free with snorkel
    6x50 alternating finger tip drag and catchup on :50

    Main sets
    10x50 drill build by 25 on 1min
    20x50 with tempo trainer holding 33.5 per 50 to my feet on 1:07(one beep of rest on the tempo trainer)
    6x100 kick on 2mins

    Warm down
    700 LCM with snorkel perfect swim

    Total 3500LCM

    On the 50s at 800 pace I was comfortably holding 32-33s and on the last 6 picked up the pace dropping to 28 on the last one. There was quite a bit of rest on these pace 50s but I felt like I had a lot of easy speed. I am feeling really good and more rest will really help. Considering we have not even really started our taper yet I am swimming very well at the moment.
    Swim Workouts
  19. A harder workout with the new toy

    by , July 11th, 2014 at 08:00 AM (Mixing it up this year)
    Ok I am getting the hang of this Garmin and now carry a pair of reading glasses to the pool to look at it during practice. Still experimenting with it but I like getting my average splits per 100 when doing longer swims.

    Today I was joined by several masters due to overcrowding in their lane. I just adapted to their workout since I was doing a distance day.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy
    2x400 free w/paddles & bouy
    4x50 fly
    300 free kick w/zoomers
    200 free w/snorkle and steady kick

    Total 3000 meters
    Swim Workouts
  20. Workout 07/10/14: OW evening

    by , July 10th, 2014 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Wow, back to back OW dips! After last night's most excellent adventure in the Berkshires, I met with Greg and Melissa at Lake Paran closer to home. The water was in the low 70 's with some very refreshing cold spots. We did two loops near the boat launch on the south side of the lake before Melissa headed home, then Greg and I investigated the weeds in the middle. I logged 1.15 relaxed miles in just over 50 minutes.

    Updated July 10th, 2014 at 10:58 PM by rxleakem

    Swim Workouts , Open Water