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Swim Workouts

  1. Workout 07/06/15: morning

    by , July 6th, 2015 at 09:20 AM (Maple Syrup with a Side of Chlorine)
    In the water before work today ...

    200 free/200 back/200 im drill
    600 shark swim
    10 x 50's on :50 as:
    1-2: AP, 3: last half fast, 4: first half fast, 5 all fast
    (first time through back, second time through free)
    200 DPS with AP
    (Solo/Rec/1900 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  2. another Monday

    by , July 6th, 2015 at 07:33 AM (Mixing it up this year)
    Back to LCM....YEAH!!!!


    3x200@3:30 free
    4x100@1:45 free w/paddles & bouy

    150 free w/paddles & bouy
    50 free w/paddles & bouy

    100 free w/paddles & bouy
    2x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    200 free w/paddles & bouy

    150 free w/paddles & bouy
    50 free w/paddles & bouy

    100 free w/paddles & bouy
    2x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    100 free EASY
    8x25 free

    Total 3100 meters
    Categories
    Swim Workouts
  3. Workout 07/04/15; OW Swim

    by , July 4th, 2015 at 07:48 PM (Maple Syrup with a Side of Chlorine)
    Made the quick trip over Lake Paran this morning for a dip with our team. We stayed in the chilly water (due to all the recent rain) for just under 40 minutes and logged 1.3km as I spent most of the time playing with the GoPro camera again. Just beat the rain but noticed a proliferation of weeds ...

    Categories
    Swim Workouts , Open Water
  4. Week 144 - Saturday

    by , July 4th, 2015 at 01:26 PM (After a long rest)
    My wife asked me to remove 3 steps that lead from our house to our pool so we could extend the grass. After practice I went and rented a 35lb jack hammer and used it to break up the concrete steps. I rented the jack hammer for 4 hours and after 4 hours of back breaking work my Dad, my daughter and I had managed to break up the steps. By the time we were done I was blistered, tired and dripping wet from the work.

    Last night we we went over to a friend and his families house for a superb evening. We swam in there community pool and had Mexican food that my friend and his wife prepared. We ate like kings!

    This is morning I woke VERY sore and stiff. Our pool was once again setup LCM.

    Warm up
    400 free with snorkel on 6mins
    300 free with snorkel on 4:30
    200 free with snorkel on 3mins
    100 free with snorkel on 1:30

    Main sets
    16x100 with snorkel on 2mins at 400 race pace
    200 easy
    4x50 back on 1min at 200 race pace

    Warm down
    400 scy easy

    i never really felt comfortable today and was unable to get on pace on any of the 100s. Tom asked after 6 if I wanted to sit one out but I decided to keep going and make it the best I could. I ended holding 1:08-1:09s with the exception of #15 where I went 1:06. Tom started a ping up the atmosphere and asked one of the guys in the next lane who had fins to go 5 seconds ahead of me and I used him as a rabbit. I was pooped despite being 3-4 seconds slower than my goal time. I will chalk this setup to a hard training set and 2 weeks away from our taper it is what it is and I am not reading anything into it mi was just tired. On the 50s back I held :35s which is a little slower than my goal race pace back but again it's ok!

    So most non crazy people would have stopped after that workout but myself and the crazy ab dudes went and did a 90 minute ab workout.

    Today we mixed it up and did:

    5x(streamline flutter kick, oblique crunches, leg lift with a small bounce, planks(regular, elbows, left/right leg, left/right knee to outside of elbow, left/right knee to chest by round), leg lifts) done as :45 seconds with :15 second transition with a minute rest between rounds

    one additional round like above but with 1min with no transition between exercises.

    We then did 4x30 using the weight machine where arms pulled weights from streamline up and down to the floor while legs went from straight streamlined to vertical. On rounds 2 and 4 we went fast and 1 and 3 slow.

    I then did bands on my shoulders.
    Categories
    Swim Workouts
  5. Week 144 - Friday

    by , July 4th, 2015 at 01:07 PM (After a long rest)
    Once again the pool was setup LCM. I was tired in the water this morning.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    8x100 kick on 2mins, descend 1-4 and 5-8
    3x(300 free on 4:30 breathing 3,5,7 per 100, 100 at race pace on 2mins)
    200 easy
    8x50 on 1min working on DPS
    2x50 on 1min fast at same stroke count as 8x50s

    Warm down
    200 easy

    I descended as instructed on the kick going 1:50,1:46,1:44,1:40, 1:49, 1:46, 1:43, 1:39 on the kick. We are now doing a pretty tough kick set at almost every practice. I went back and looked at what I was doing last summer and my kick has definitely improved. Last summer we are doing them on 2mins like today and it looked like I was making them but not by a lot. We have recently dropped down to doing them on 1:45-1:50 and we never did anything like this last year. On the 300s I was holding 1:12-1:15 pace and then went 1:03,1:03,1:02 on the 100s. The DPS I dropped from 29 strokes to 24 strokes per 50 and then on the fast 50s went :32s but my stroke count went up considerably going 33 on the first and 34 on the second.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 07/06/2015

    by , July 3rd, 2015 at 11:26 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 2:00
    4 X 150 2:40
    1 X 400 NS

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 50 easy

    4 X 50 @ 80% 1:15
    1 X 100 @ 100% 3:30
    Three rounds, choice

    5 X 200 pull 3:00
    1/2: establish good pace
    3/4/5: Descend

    WARM DOWN: 4 X 50 easy

    4150M
    Categories
    Swim Workouts
  7. Workout 07/03/15: morning

    by , July 3rd, 2015 at 11:09 AM (Maple Syrup with a Side of Chlorine)
    Second week without regular pool therapy as my wife and I went on a date night Monday and the Masters practice was called off Tuesday due to an age group swim meet. No worries as I continued on with drylands. The Rec is closed today and tomorrow, so I took the chance that the pool in Hoosick Falls (just over the boarder in NY) was open, and it was!

    200 free/200 im drill/200 mix
    600 shark swim
    4 x 200 on :20sr
    200 loosen and out
    (Solo/Hoosick Falls/2200 yds/40 min)
    ---------------------------------------

    This is a nice outdoor pool that is about 25 minutes from home. Last summer it was closed due to rehabilitation of the pool lining, which I have blogged in the past about being rather squishy because of a layer of water between the lining and the pool. Well, they ripped up the whole thing, ran out of money, then finished it late this spring. Has a new gutter system and solid walls! Still now crosses on the wall, but the lines one the bottom of the pool help to guide the way (no lane lines). I rode the motorcycle and enjoyed a refreshing swim in the cool water (no heaters here) under a brilliant blue sky and bright sun. Here is a pic from their facebook page:
    Categories
    Swim Workouts
  8. Week 144 - Thursday

    by , July 2nd, 2015 at 10:50 PM (After a long rest)
    I was tired this morning and I had to haul myself out of bed. I got going somewhere around the middle of the ab set.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    8x50 open,close, easy, fast on 1mon with fins
    400 easy

    Felt ok in the water.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 07/03/2015

    by , July 2nd, 2015 at 12:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, round 2 right.

    1 X 200 kick 5:00
    8 x 50 kick 1:20
    1 X 100 swim

    5 X 100 3:00
    Choice--swim all 4 strong--85/90%

    14 X 100 swim or pull
    4 on 1:40
    4 on 1:35
    4 on 1:30
    2 swim down on 2:00

    4000M
    Categories
    Swim Workouts
  10. An old favorite with the monofin, can you say AB WORK!

    by , July 2nd, 2015 at 07:21 AM (Mixing it up this year)
    I decided to do some fly work with my monofin today. WOW that really worked my abs.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin went 3:57, 3:45, 3:37, 3:23, 3:13
    500 free

    Total 2500 meters
    Categories
    Swim Workouts
  11. Week 144 - Wednesday

    by , July 1st, 2015 at 08:33 PM (After a long rest)
    I slept like a log last night but woke feeling tired like I had not slept or at least not long enough. The pool was setup LCM again today.

    Warm up
    400 free with snorkel
    10x50 catchup on 1min

    Main sets
    12x50 done as 8 butterfly kicks underwater followed by 6 butterfly strokes no breath, 25-30m breast on 1:10
    16x50 on 1 min at 200 race pace(30/31)
    200 easy
    12x100 kick on 2mins, odds fast, evens just make it

    Warm down
    200 easy

    Despite getting back from Atlanta at around 5pm yesterday and having an easy evening watching the recording of the US vs Germany women’s soccer game, I was really tired this morning. In particular I felt my left shoulder for the first time in a while. The 12x50s transition set was harder than it looks and I struggled making the 6 strokes fly without breathing. The 16x50s I was holding 30 highs/31 lows but despite the times being great I was hurting big time from about #4 on. My body wanted to swim slower and I had to fight the whole way to stick to my times. Unlike last week where I felt strong the whole way I felt like I was fighting the pool the last 10-12 meters in order to hold my goal time. I was pooped but pleased with my ability to stick with it today. The 100s kick hurt bad with both quads locking up right off the first 50 turn and I ended up swimming with cramp for most of the 100s kick but I still made the times although they were not that great going 1:50s on the fast and 1:59’s on the just make it one.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 07/02/2015

    by , July 1st, 2015 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    1 X 300 --

    1 X 300 kick + 100 swim

    4 X 50-25 sprint/25 easy 1:15
    1 X 100 fast 3:00
    Four times through--choice

    1 X 300 5:00
    3 X 100 descend 1:40
    Two rounds--pull

    WARM DOWN: 4 X 50 EASY

    4000M
    Categories
    Swim Workouts
  13. good distance per stroke

    by , July 1st, 2015 at 07:21 AM (Mixing it up this year)
    Worked on getting a good pull today. Only 2 of us today, me and Mike.

    400 free
    4x100@1:40 free w/paddles & bouy
    16x25@:30 free

    2 times thru
    3x100@1:40 free w/paddles & bouy
    6x50@1:00 free w/paddles & bouy
    300 free w/paddles & bouy
    masters minute

    200 free kick w/zoomers
    300 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 07/01/2015

    by , June 30th, 2015 at 11:15 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    1 X 400 6:30
    2 X 200 3:20
    3 X 100 1:40

    1 X 100 kick 2:40
    8 X 50 kick 1:20

    3 X 200 4:00
    3 X 150 3:00
    3 X 100 2:00
    3 X 50 1:15
    Swim #1 build #2 fast #3 easy/recovery
    Choice--swim or pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  15. Easy day

    by , June 30th, 2015 at 08:34 AM (Mixing it up this year)
    This was an easy one today.

    500 free
    500 free kick w/zoomers
    5x100@2 as 50 free/50 back w/paddles and 6 beat kick
    500 free w/snorkel & zoomers each 100 as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
    500 free practice sighting

    Total 2500 meters
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 06/30/2015

    by , June 29th, 2015 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 3 on 2:00/3 on 1:50
    4 X 150 2:40
    1 X 300 --

    2 X 200 kick 5:00
    1 x 100 swim

    8 x 50 1:10
    6 X 100 2:00
    Choice
    50's: #4 and #8 @ 100%
    100's: #3 and #6 @ 100%

    4 X 250 pull 4:00
    Last 50 fast on all 4

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  17. Lite attendance

    by , June 29th, 2015 at 07:27 AM (Mixing it up this year)
    The last few weeks there have been a lot of people missing. It's very evident when I am the 2nd fastest there.

    200 free
    200 free w/paddles & bouy
    8x50@1:00 free

    200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy
    8x25@:30 IM order
    1 minute rest

    200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy
    8x25@:30 fly/fr/bk/fr/br/fr/fr/fr
    1 minute rest

    200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy
    8x25@:30 free
    1 minute rest

    300 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 06/29/2015

    by , June 27th, 2015 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Back from Colombia and the meet was great and the experience even better. Highly recommend the PAN AM meet for all levels--it is the most fun meet out there!

    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.

    8 X 50 kick 1:20
    Numbers 5-8 are fast

    4 X (3 X 100 2:00 #3 on 3:00
    Choice--1/2: moderate #3 is fast

    4 X 300 pull 4:30
    Negative split all 4

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  19. Friday, June 26

    by , June 26th, 2015 at 03:15 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    Warm up:


    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x (25 fast + 25 EZ) @ 1:10
    50 EZ

    Main sets:

    12 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 1:30
    50 EZ

    3 rounds w/fins
    1 x 50 fast kick @ 100 pace @ 1:00
    1 x 50 kick @ 200 pace @ 1:00
    1 x 100 backstroke kick moderate @ 2:00

    50 EZ

    6 x 50 w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 2650 m


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


    As Water Rat said, it was hot today at the Lebo pool. Last swim for ages and ages. Perhaps that will help my finger heal a little faster. Train well everyone!
    Categories
    Swim Workouts
  20. Week 143 - Friday

    by , June 26th, 2015 at 03:01 PM (After a long rest)
    My family and I are driving down to San Antonio for a long weekend today so I was in a bit of a hurry getting to and from the pool. Despite feeling like I was on a time limit this morning I had a good workout yet again today. The pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup

    Main sets
    3x(200 free on 3mins, 100 streamline kick on 1:45, 2x50 DPS on 1min)
    16x25 on :45 done as 4x(25 afap vertical dolphin kick, 25 afap 5 breaststroke kicks on bottom of pool, 25 afap vertical dolphin kick, 25 afap 5 vertical streamlines pushing off bottom of the pool)
    3x(200 kick on 4mins, 100 kick on 1:40)

    Warm down
    200 easy

    I am finally feeling very comfortable swimming long course. Nothing blindingly fast but my stroke felt smooth and easy throughout. My shoulders are still a little sore but generally much better than last week so I think not using the kick owed for all the kick sets has helped. The last set today was with a board but everything else I did streamline. On the 200,100,50 set I held 2:17s on the 200s and ft quite comfortable, I then held 1:42s on the kick and then did active recovery on the 50s focused on DPS and went 30 strokes. On the 25s afap I was holding 15s as best as I could tell. The kick at the end was tough but I got into a pretty decent groove and I held 3:50s on the 200s and then went 1:35 on the 100s. The 100s hurt and the kick set felt like it lasted forever but I was pleased with the outcome today.

    Hard to believe I only have about 3 weeks til I start my taper for summer nationals.
    Categories
    Swim Workouts