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Swim Workouts

  1. Week 212 - Wednesday

    by , October 26th, 2016 at 08:43 PM (After a long rest)
    Based on Forts reminder I downloaded a sleep app for my phone to at least see how much sleep I am getting however forgot to turn it on. I will do a real sleep apnea test but need to find time to make it happen. This feels like a start!

    last night would have been a bad night to use the app anyhow since I saw nearly every hour and know for sure I did not sleep well. Still would have been good to see how much sleep I got.

    I was very very sluggish this morning.

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

    main sets
    12x50 free on :40 build
    16x50 free on 1min at 200 race pace
    200 easy
    400 IM as drill/swim by 50 with :20 rest
    400 IM swim with :20 rest
    400 kick

    warm down
    200 easy

    i was comfortable building the first 12 x 50s and was holding :30s and was optimistic about the race Pace Set today. Alas this set was not that great and I had to work really hard to hold :27s which I did throughout. My pace work feels like a slog right now. My elbow is not feeling that great either. On the first 400 IM I was about 5:15 and on the second I was 5:00. The kick I went 6mins.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2016

    by , October 26th, 2016 at 10:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick + 100 swim

    4 X 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:20
    Three rounds--choice

    1 X 100 cruise 2:15
    1 X 50 @ 100% 1:30
    Four rounds--choice

    6 X 100 2:15
    odd: cruise even: strong--choice

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

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  3. Week 212 - Tuesday

    by , October 25th, 2016 at 09:19 PM (After a long rest)
    I slept well last night and felt pretty good when I woke up this morning. Today was an early dry land day. I ended up doing drylands virtually with Mr Bill. Sort of nerdy but a great way to stay in touch with my friend and it keeps us both honest.

    Today i I had to basically skip the swim portion due to a work commitment starting at 6:30.


    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    Categories
    Swim Workouts
  4. Workou 10/25/16: evening

    by , October 25th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x
    - 4 x 75 kick/swim/pull on :20sr [1:20 interval]
    - 1 x 50 non-free, on next top or bottom...
    - 1 x 50 FAST
    - 100 loosen [did extra 50]

    4 x 50 AR on 1:05
    [Masters/Rec/2450 yds/60 min]
    --------------------------------
    Another good turnout in the pool, as I swam with Greg, Eric and Tim split a lane, as did Carol and Rebecca. I worked fly and back on the 75 swim, and descended the fast 50's [30,28,27].
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 10/26/2016

    by , October 25th, 2016 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00 #2 on 2:30
    Four rounds--choice

    12 x 25 sprint :40

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --
    PULL

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  6. Week 212 - Monday

    by , October 24th, 2016 at 09:22 PM (After a long rest)
    I slept awesome last night and woke about 30minutes before my alarm was due to go off. My daughters swim group is swimming Monday and Thursday and it's been great fun going too and from the pool with her. She is not very chatty before practice but after has been very special. Even though the ride is only about 10minutes I am treasuring the time we spend together.

    Today I decided to swim rather than kick and I felt pretty good. My elbow is sore but not painful from over use. Where they did the injection my elbow is bruised pretty good. I went pretty smooth this morning.

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

    main sets
    12x150 free with snorkel on 2:10
    200 easy
    8x100 kick best average on 2mins
    200 easy
    12x75 with fins done as 25 under, 50 back kick on 1:10

    warm down
    200 easy

    tom kept telling me to go smooth and not to push too hard today. I ended up holding the 1:34-1:36s on the 150s and felt pretty good throughout. On the best average kick Set I was much slower than I have been previously and held 1:24/:25s. I was at least consistent.

    Updated October 25th, 2016 at 09:16 PM by StewartACarroll

    Categories
    Swim Workouts
  7. Sun Oct 23

    by , October 24th, 2016 at 06:22 PM (The FAF AFAP Digest)
    I did 1600-1700 EZ at Bethel Park.

    The right arm swelling has not improved at all. It seems to get worse with swimming and the compression sleeve is not helping. This suggests it is not lymphatic in nature bc exercise and compression normally help that. I had an emergency appointment with my internist today. She sent me for a mammogram and sonogram. They were negative. I am supposed to get a chest CT scan next. There is no medication they can offer. They have no idea what the reason is for the swelling. My internist doesn't think it's idiopathic bc it is localized. I need Dr. House. It is all very upsetting.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/25/2016

    by , October 24th, 2016 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    10 X 50 1:15--choice
    #3-6-9 are fast

    4 X 250 pull 3:45
    Negative split each swim

    3 X 50 1:10
    1 X 100 @ 100% 2:00
    3 x 50 1:10
    1 X 50 @ 100% 1:30
    3 x 50 1:10
    1 X 50 @ 100%
    4 X 50 warm down 1:00
    All choice

    4050Y
    Categories
    Swim Workouts
  9. Week 211 - Saturday

    by , October 23rd, 2016 at 04:01 PM (After a long rest)
    I slept much better on Friday night and woke up looking forward to the workout. I was anticipating the 16x100s which I was planning on doing kick with no fins today. Tom decided to switch it up.

    Warm up
    400 kick easy
    6x50 kick on :50

    main sets
    12x50 kick on :50 easy/fast by 25
    2x(4x200 kick on 4mins as
    #1 200
    #2 100, 100
    #3 100,50,50
    #4 50,50,50,50
    10 seconds rest after 100s, 5 seconds rest after 50s
    200 easy
    10x50 kick on 1min easy

    my legs were like jello after #4 of the 200s but I really worked hard on the set and was really pleased with the times. I was 2:50,2:48,2:45,2:40,2:49,2:47,2:45,2:40. Just a few more days and I can swim again and I will start to feel whether the pain in the elbow is going away or not. So far I am optimistic about the injection.
    Categories
    Swim Workouts
  10. Fri Oct 21

    by , October 22nd, 2016 at 03:53 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warmup:


    350 various (I was late, missed some warm up stuff)
    6 x 25 shooters w/fins @ :40
    8 x 25 build to fast @ :40
    -- alternated 2 @ 100 pace, 2 EZ
    50 EZ

    Main sets:

    Modified/cut back everything ...

    2 rounds:
    1 x 50 fly back @ 100 pace + 100 EZ
    1 x 50 breast free @ 100 pace + 100 EZ
    -- couple extra 50 EZs in there

    2 rounds:
    1 x 50 EZ
    1 x broken 100, :15 @ each 25 @ 100 pace
    1 x 100 EZ

    100 EZ

    Total: 2050


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


    I iced and elevated my arm all day with some diminution in swelling so decided to go swim. Unfortunately, it swelled again after practice. I spent the night elevating it and bought a compression sleeve today. I decided not to swim today since swimming makes it worse. I swam with two docs in my lane and their best guess is some lymphatic blockage that did not show up on the scan. I just really hope that this is a temporary and isolated incident and that I can swim next weekend. Definitely stressed out about this.
    Categories
    Swim Workouts
  11. Workout 10/22/16: morning

    by , October 22nd, 2016 at 03:19 PM (Maple Syrup with a Side of Chlorine)
    Even fuller house today at the pool!

    300 swim/100 kick/200 pull/50 easy

    2 x
    - 1 x 200 swim on 3:30
    - 2 x 100 swim on 2:00
    - 4 x 50 on 1:00 [did back]
    - Masters minute rest
    [first round even, second round faster]

    50 easy

    2 x [25 stroke, 25 free drill]
    4 x 75 [kick/swim/pull] on :20sr
    4 x 75 pull on 1:45 [did 100's, with snorkel]

    100 loosen and out
    [Masters/Rec/2400 yds/70 min]
    ------------------------------------
    Some to the triathletes are starting to come back and join us in the pool. Today I swam with Eric, Matt, and Tim, while Greg, Kevin, and Meg split the middle and Melissa, Rachel, Rebecca, and Mary shared the far lane. Starting to plan on some focus workouts for the upcoming months.
    Categories
    Swim Workouts
  12. Week 211 - Friday

    by , October 21st, 2016 at 09:22 PM (After a long rest)
    My insomnia has been progressively getting worse each day this week and yesterday I was awake from 1am til about 4am and decided to skip morning practice(first time in a very very long time).

    Yesterday afternoon I had another PRP shot but unlike the first one which hurt a little this one hurt a lot. The doctor seemed to take more of my blood and went really deep with the injection. Obviously this is a slight exaggeration but the needle looked like a javelin. It was huge! When we were done I had a huge knot where the plasma was injected and it took several hours to go down. I iced heavily last night and this morning my arm actually felt ok. I am back to kicking for the next week which is ok with me while the injection does its work.

    This morning i felt pretty decent and had and had a good set of descending 100s kick.

    Warm up
    700 kick

    main sets
    8x50 kick on :50
    5x100 kick with fins on 1:20
    4x100 kick with fins on 1:15
    3x100 kick with fins on 1:10
    2x100 kick with fins on 1:05
    1x100 kick with fins on 1:00
    200 easy
    5x200 IM kick on 3:30

    warm down
    200 easy

    i am pretty good with fins kicking streamline on my back and probably could have gone down to trying to make :55. I ended up holding :58s throughout. The 2IM kicks I was holding 3mins which is good for me.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/24/2016

    by , October 21st, 2016 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 x 50 1:00
    4 X 25 sprint :45 #4 on 1:30
    Three rounds--choice
    50's: odd: easy even: fast

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 200 3:00
    4 x 150 2:15
    Pull
    Descend both distances 1-4 and negative split all swims

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2016

    by , October 20th, 2016 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :45

    1 X 100 easy 2:00 2:00
    2 X 50 fast 1:00 1:15
    Four rounds.
    50's: Rounds 1/2 are free--intervals left
    Rounds 3/4 are stroke--intervals right

    8 X 100--choice 2:00
    odd: easy even: strong

    20 X 25 :40--choice
    #10 is easy on 1:30

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  15. Week 211 - Wednesday

    by , October 19th, 2016 at 02:31 PM (After a long rest)
    Its been a crazy couple of days and I am in all day year end planning meetings(hence a very short post)

    Warmup
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    8x100 IM descend 1-4,5-8 on 1:35
    4x(with fins
    200 free on 2:20
    150 free on 1:45
    100 free on 1:05
    50 free on :25
    1min between rounds)
    200 easy
    6x100 kick on 1:30

    Warm down
    200 easy

    I felt awful on the IM transition set and did not get going on this set at all. On the next set I felt better and despite feeling quite tired and winded I did better holding 2mins, 1:43-1:45, :58-:59, :24-:25 on the swims per round. On the kick I held 1:26/27 and despite these being touch and go this was a good set.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2016

    by , October 19th, 2016 at 12:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 x 100 easy 2:15
    Four rounds--choice

    8 x 50 kick 1:10
    Second 25 fast
    1 X 100 swim

    10 X 50 free
    5 on :40
    5 on :35

    4 x 200
    Pull: on 3:00 Negative split and descend 1-4
    OR
    IM: on 3:30

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  17. Workout 10/18/16: evening

    by , October 18th, 2016 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    Full house in the pool again, which is a good thing.

    200 swim/100 kick/200 pull
    4 x 25 build as group
    -----
    3 x 100 on :20sr pull
    4 x 25 kick as group
    1 x Noah's Ark
    1 x 100 perfect stroke (recovery)
    6 x 75 on :20sr (kick/swim/pull)
    100 loosen and out
    (Masters/Rec/2150 yds/50 min)
    -----
    Our six lane pool is set up with two lines in, so three big lanes. I split with Matt and Eric, Greg and Tim were in the middle, and Jim swam with Rebecca in the far lane. Another good mix of intensity with recovery and a great workout.
    Categories
    Swim Workouts
  18. Tues Oct. 18

    by , October 18th, 2016 at 06:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    8 x 50 burst + cruise
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- 5 swim, 5 kick
    200 EZ

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

    Total: 2950


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


    I'm feeling sore and tired. I suspect that it is because I haven't had a full recovery week since the third week of August. My body always starts to protest if train too long without a meet to rest for. I've also had a little bit of Stewartitis the last few weeks -- waking up for awhile in the middle of the night. I usually just read an actual book. I'm a dinosaur -- haven't switched to reading books on my iPad.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/19/2016

    by , October 18th, 2016 at 12:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    10 X 50 kick
    5 on 1:15
    5 on 1:05

    19 X 50--choice-- 1:10
    Every third @ 100%

    1 X 200 3:00
    4 X 50 descend 1:00
    1 X 100 1:30
    4 X 50 descend :50
    Two rounds--pull

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  20. Week 211 - Tuesday

    by , October 18th, 2016 at 08:37 AM (After a long rest)
    I went to bed early last night but once again woke up early and was actually reading the online news paper at 2am. I don't know what's happening with my sleep. Looking back at last year it looks like I suffer in the fall. My allergies are not too bad and I don't have a lot of work stress like earlier in the year so I don't really have an explanation.

    Today was was one of my early early mornings for dryland and despite being tired I had a good day at the gym and pool.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    20x50 at 1000 race Pace on :45
    12x50 kick on :50
    200 easy

    I plan on continuing to work on dropping the send off on my 1000 race pace set. Ideally I would be able to hold pace with next to no rest. Today I was able to hold :28/:29s on :45s and it was not too bad until the last 5. I think I should be able to drop to :40 for the send off before I taper for Boston. When I had to lay off swimming because of my elbow(I kicked on a board for about a month) I felt like I lost a lot of my aerobic capacity. I have good and bad days but generally I think I am finally back to where I was on these longer pace sets. Now I need to get my lower pace back which is proving harder. I am tossing up how much to rest for Boston. Last year I did a drop taper for the woodlands meet where I focused on back and then a longer taper for Boston where I focused on 400 and down free events. My event lineups this fall are basically the same however I don't feel in the same shape as last year and will likely swim through the woodlands and taper for Boston.

    Thursday afternoon I am having another PRP injection in my elbow and have been warned by the doctor to lay off the intensity in my workouts for a week or so(which I struggle with).
    Categories
    Swim Workouts