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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout-09/19/2013

    by , September 18th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 X 50 kick 1:05

    15 X 50 --choice-- 1:00
    Every third fast

    10 X 200 pull 3:00
    1-5: descend
    6-10: negative split

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  2. Week 103 - Thursday

    by , September 18th, 2014 at 08:46 AM (After a long rest)
    Yesterday was a very mentally tiring day. We have been in discussions with a company about partnering around a new product we are bringing to market and discussions broke down yesterday. Quite frustrating on lots of levels. Anyhow my frustrations resurfaced at 1:30am and I was unable to get much sleep before I had to get up for swimming. Surprisingly I did not feel bad in the pool after I got warmed up. I have noticed I am not really loosening up again until I get into the main set. Once I got going I enjoyed today's workout.

    Warm up
    400 free with snorkel
    6x50 on :45

    main sets
    8x50 build on :50
    20x50 on :50 at 500 race pace(target time 29 flat)
    400 perfect stroke free
    8x100 IM on 1:40
    10x50 kick on 1min

    warm down
    200 easy

    total 4000scy

    i felt stiff on the transition build set and was going 31-32s. On the 20x50 @ 500 race pace I held 29s on the first 5 but these were by no means easy. Then after 5 I hit a groove and I started going 28s and then on the last 3 I went 27s. I was very happy with this set. I know this was not a USRPT set because I did not fail at all and there was a fixed number of 50s but I think this sort of set is what I need. I really do see merit in these sets and will be speaking with Tom about doing more race pace work. I believe rush all suggests 20 seconds rest between 50s which seems to work for my 500 pace work but I am not sure if it works for my 200 pace. Trying to hold 26-27s for upwards of 20x50s is really hard but I think that's the point. I swam the IMs nice and smooth and was coming in around 1:10s. Despite a little discomfort in my right knee my breast is actually feeling pretty good. The kick I was holding 42-43s.

    Its my my daughters birthday tomorrow so I have to cut practice short so I can have breakfast with her and my son. They want me to pick up donuts on the way back from the pool. Since I got back in the pool I have avoided sugary foods so will likely pickup their donuts and stick to my fruit, yogurt and a bagel breakfast. Hard to believe my youngest is now 11.

    Updated September 18th, 2014 at 08:55 AM by StewartACarroll

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    Swim Workouts
  3. Easy day today

    by , September 18th, 2014 at 07:33 AM (Mixing it up this year)
    Everything is getting me stressed today. I just needed an easy day.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick
    500 breast kick
    12x25@:45 free burst and cruise
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-09/18/2013

    by , September 17th, 2014 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 KICK 2:15 2:15
    Descend kicks 1-3
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50-descend 1-4- 1:00
    8 X 25-fast- :40 #8 on 1:20
    Two rounds, choice.

    14 X 100 2:00
    #3-6-9-12 are fast--all choice
    #13&14 are swim down

    4700Y
    Categories
    Swim Workouts
  5. Week 103 - Wednesday

    by , September 17th, 2014 at 08:41 AM (After a long rest)
    I have continued to take my Allegra at night and have thus far slept through the night. I woke this morning after a good nights sleep feeling pretty good. Today's workout was really tough and my daughter nailed the workout. I had assumed she was winding me up!

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

    Main sets
    5x200 free with snorkel and cardio cap on 2:20
    4x200 back on 2:40
    3x200 IM on 3 mins
    2x200 fly on 3mins
    1x200 breast on 3mins
    100 easy
    10x50 kick on :55
    400 IM

    warm down
    100 easy

    total 4800scy

    when Tom said we were doing 5,4,3,2,1 I assumed it was our normal test set but no it was this cardio set. I was hurting by the end. On the 200s free I was holding 2:10s. The back I was holding 2:20s, and the IMs 2:25s. I tried doing the entire 200s fly but could not get my arms over(I was beat). I ended up doing 100fly on each and then 100 one arm fly drill on the second 100. I have a lot of work to do to be able to do a 200fly at a meet. The 200 breast I felt good and went 2:50. The kick I held 42-43s. The 400IM I went 4:56. The fly was again the hardest part of this and from there in I felt better and better.

    I am am hoping to lift tonight.
    Categories
    Swim Workouts
  6. I hate dealing with a place that over books its lanes

    by , September 17th, 2014 at 07:32 AM (Mixing it up this year)
    I move out of the lap lanes because of slow swimmers (manatees and floating logs) and moved to an extra lane that masters had. Midway thru my set I get moved out of that lane in favor of a bunch of kids from a team who only come once a week. Why can't they come on a Tuesday or Thursday when there is plenty of lane space!

    Thanksfully Walt lets me swim in with Masters, but there are days I don't want to work that hard. Luckly today was not one of them but the next two days are. Meet this weekend.

    500 free
    500 free kick w/zoomers
    4x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:29, 1:28l, 1:26
    got pulled out here and had to swim with masters
    6x25@30 free
    300 free w/paddles & bouy
    2x150@2:30 free w/paddles & bouy
    3x100@1:30 free w/paddles & bouy
    6x50@:50 free w/paddles & bouy
    12x25@:30 free
    200 free w/snorkle
    200 free kick w/zoomers

    Total 3450 yards
    Categories
    Swim Workouts
  7. Week 103 - Tuesday

    by , September 16th, 2014 at 09:39 PM (After a long rest)
    A couple of weeks ago my mother had surgery on her foot and unfortunately during her recovery she got an infection. She ended up back in hospital and is not feeling very well. I was unable to speak with her this past weekend and I have been thinking about her a lot. I know she reads my flog most days and I hope she knows I am thinking about her.

    Todays workout was tough.

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


    Main sets
    4x(4x50 on :45,:40,:35,:30 through the round)
    6x100 with snorkel and cardio cap on 1:10
    6x(4x25 on :30 at 200 pace, back, fly, free by round 100 kick on 2mins fast)


    Warm down
    12x50 perfect stroke on :50
    100 easy


    Total 4000scy

    I held 29s throughout the 16x50 set and this was tough especially as my transition set. I was holding 1:04 and 1:05s on the aerobic 100 set and felt comfortably uncomfortable. The race pace set I was holding 16s on the back, 15s on the fly and 13-14s on the free. On the kick set I held 1:25s.

    This evening I had a massage and as I write this I am feeling like jello; good kind of feeling this time. My daughter was trying to wind me up about tomorrow's practice and from the sounds of things it's going to be a another tough workout.
    Categories
    Swim Workouts
  8. Sunday-Tuesday, Sept. 14-16

    by , September 16th, 2014 at 03:35 PM (The FAF AFAP Digest)
    Catching up on blogging ...

    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    6 x (25 AFAP + 25 EZ) @ 2:30
    -- 3 backstroke kick (13 high-14 flat)
    -- 3 back shooters (13 flats)
    100 EZ

    8 x 50 dolphin kick w/board & fins
    odds = fast @ 1:00 (25s)
    evens = EZ @ 1:30
    100 EZ

    5 x 200 backstroke kick w/fins, cruiser pace
    100 EZ

    Total: 3100

    -- I was feeling somewhat under the weather for this workout, and didn't do too much. My allergies are pretty bad in September with all the ragweed and crap.


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


    Monday Drylands:

    Spent an hour in the gym. Forgot to bring my iPhone to write the exercises down in.

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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

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

    4 x (25 AFAP kick w/fins + 75 EZ) @ 2:30
    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = backstroke kick @ :45 (16 flats)
    R2 = backstroke kick @ :45 (16 flats)
    R3 = breast w/fins @ :40 (14s) yay! didn't hurt my shoulders
    R4 = dolphin kick w/fins @ :40 (11s)

    8 x 75 backstroke kick w/fins @200 pace @1:15
    100 EZ

    Total: 4000


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

    Had another set of PRP injections this morning before swimming. They don't feel as sore as last time. Poor Rushall would be horrified at how I bastardized USRPT today!

    Off to Lil Forts cross country race. She is undefeated this season so far. And, good news, Mr. Fort got into Boston. Because he ages up this year, he had a 10:00 cushion, which is pretty huge.
  9. Sarasota Y Sharks Masters 5:30 AM Workout-09/17/2013

    by , September 16th, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15--2nd 50 fast--

    3 X 100 IM 1:45
    1 X 100 stroke 2:00
    Three rounds.
    Stroke is choice/no free or IM

    1 X 300 4:30
    1 X 150 2:15
    Three rounds.
    300's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  10. Fly drill day for me

    by , September 16th, 2014 at 07:30 AM (Mixing it up this year)
    Just felt in the mood for drills.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free descend w/paddles & bouy went 1:24, 1:23, 1:21, 1:21, 1:19
    200 torque drill w/snorkle, paddles & bouy
    200 fly scull drill w/snorkle & zoomers
    200 1 arm fly alternate rt/lt by 50 w/zoomers
    8x25@:45 shooters w/zoomers
    200 fly kick w/zoomers on back
    8x25@:45 free burst & cruise this felt good

    Total 2700 yards
    Categories
    Swim Workouts
  11. Week 103 - Monday

    by , September 15th, 2014 at 03:58 PM (After a long rest)
    The weather this weekend was awesome and I spent a lot of time outdoors finishing an outdoor project I have been working on since the spring(with a heiatus over the summer because it was too hot). Long story short I am working on a gabion basket wall along the back of my property near the creek. I picked up another couple eof tonnes of rock and moved this and then back filled with top soil and finally added sprinklers along the top side of the wall where we plan on planting shrubs(green wall). It looks great but was back breaking!

    I slept like a baby last night and woke up feeling pretty good. Todays workout was a version of our every other week test set of 300's and I am pretty pooped as I write this:

    Main set
    400free with snorkel
    6x50 catchup on :45

    Main sets
    5 x(2x300 pull on 4mins, 50 afap on 1min)
    100 easy
    10x75 on 1:20 swum as 50 kick 25 drill

    Warm down
    100 easy

    Total 4900scy

    I started out holding 3:05 and dropped to 3:03s on the last 4x300's. My arms were burning pretty bad. On the afap 50's I started out at 26 high and on the last round went 25 flat. Unlike last week where I was hurting before I got in the pool from weights, today I worked this set hard and was hurting from work in the pool. I am heading back to the pool tonight to lift.

    I did my 3rd yoga class on Saturday and I am really enjoying it. Its much harder than I thought it would be but the flexibility exercises and core strength exercises are awesome. I am definitely going to keep this up.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-09/16/2013

    by , September 15th, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds.
    Descend both IM's 1-3 by round

    1 X 200 free 3:00 3:00 3:00
    4 x 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  13. Felt like a sluggard today

    by , September 15th, 2014 at 07:31 AM (Mixing it up this year)
    I just didn't have the speed I normally do on a monday. I was working on trying to get my trigger points worked out yesterday so alot of my muscles were sore like a deep tissue massage would feel like a day after.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles & bouy holding 2:46's
    500 free kick w/zoomers mod to fast
    5x100@2:00 free w/snorkle focus on the catch
    8x25@:45 burst and cruise free this actually felt good

    Total 3200 yards
    Categories
    Swim Workouts
  14. Week 102 - Saturday

    by , September 13th, 2014 at 02:13 PM (After a long rest)
    I had a great nights sleep and felt much better in general today.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    6x50 drill build by 25 on :50
    6x100 kick on 1:50

    main sets
    8x200 odds free with snorkel and cardio cap on 3mins and evens IM on 3mins
    8x25 no breath AFAP on :40 swimming half the length under water

    warm down
    200 easy

    total 3600scy

    i was holding 1:22-1:23 on the kick set, on the main set 200s I was going 2:05s on the free and 2:20s on the IMs. The no breath 25s I was holding 14s.

    After swimming I lifted for about 15 mins and did a single circuit with warmup weights on bench, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extension.

    I then hen headed to yoga and did an hour of yoga. I m really enjoying the yoga and it's going to be a big help with my flexibility and core strength. I am currently doing the base yoga class but will ramp up the intensity and likely will do power yoga in the middle of the season.
    Categories
    Swim Workouts
  15. Workout 09/13/14: morning

    by , September 13th, 2014 at 12:37 PM (Maple Syrup with a Side of Chlorine)
    I started off the day volunteering for my son's school, parking cars for the Bennington Car Show. The venue used to be held in the town south of us, but for the past few years it is held at the community park behind the school. So, a natural fundraiser was born: offer parking close to the entrance and fill up the empty lot, all profiting the school's scholarship fund.

    Met up with Kevin and Greg for Masters:

    200 swim/200 kick/200 pull
    8 x 25 drills and

    6 x 75 on :15SR (desc 1-3, 4-6) [I did 8x on 1:10]
    200 Pull (think about rotation)
    4 x 150 on :15SR (desc 1-4)
    16 x 25 on :40
    - 1-4: desc stroke count -1
    - 5-8: odd = stroke, even = free
    - 9-12: odd = EZ, even = FAST
    - 13-16: odd = FAST, even = EZ

    200 loosen and out
    (2650 yds)
    --------------------------------------
    Another workout inspired by SJ Black, and I had to boogie after the 75's (at that point Kevin2 came in) due to Lena's birthday party. I'll sneak in my second run of the week tomorrow.
    Categories
    Swim Workouts
  16. Week 102 - Friday

    by , September 12th, 2014 at 08:47 PM (After a long rest)
    I had an awesome night of sleep but was still in pain this morning but admittedly less than yesterday. Tom asked how I was and I answered very honestly and directly saying I have only ever felt worse once than I do right now and that was yesterday. As a result he took it easy(ish today). Tom called today a recovery but in my opinion it was far from it.

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

    Main set
    10x50 kick on :55
    3x(2x50 on :40 with snorkel, 2x25 fast fly on :30, 100 IM on 1:40)
    12x75 with fins swum as 25 streamline kick, 25 fast with focus on streamline turns and 25 drill on 1min
    2x400 IM on 5:30

    Warm down
    100 easy

    Total 3650scy

    i tried to hold myself back today and treat it as a recovery but i found hard to do on this workout. I particularly found the 75s tough even though I was getting :15 seconds rest. I also realized that despite sucking at fly and breast I have one speed on these two strokes that keeps me in good body position and when I don't try on these I sink and as such they are even harder to swim. It's sort of a no win.

    I continue to work on my IM and fly and plan on signing up at a meet in the spring for a 4IM, a 200 fly and a 200 breast. My daughter is scared of these three events and I want to show her that not only can an old fart like me do them but when you train for them they can be done in one meet. My hope is not to twist her arm but rather lead by example. I just hope that my logic does not back fire on me and she sees how miserable they can be! If I am not ready I won't swim them but that's looking like one of my short term goals for next year.

    I have been reading more articles on different approaches to training and read this on USRPT:

    http://coachsci.sdsu.edu/swim/bullets/47GUIDE.pdf

    I have always been a little skeptical of USRPT to be honest. I am one of those old school guys deep down and despite feeling like I am quite open minded I think I like my tried and trusted methods. My other problem is that many of the comments made on this forum come across as cult like. That all said I was very impressed with this guide and it's the first time I have seen it laid out in a format I could understand and follow. I am going to discuss with my coach if this is something we could try. I think it will take a real commitment of time to give this a real go(probably until Spring Nationals) and also some major behavior change on my part related to counting yardage and worrying about non pace based aerobic work. I would also need to get Toms buy in or drop out of my current team and train solo(which I am not open to doing). My other personal challenge is going to be sticking to the program when I travel but it is very intriguing.
    Categories
    Swim Workouts
  17. Friday, Sept 12

    by , September 12th, 2014 at 04:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

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

    10 x 25 fast backstroke kick, hold best average @ 1:00
    -- was aiming for 14 mid. Did six of those, three at 14 low and the last one at 14 flat
    250 EZ

    10 x 25 fast flutter kick, hold best average @ 1:00
    -- aiming for 16 mids. did mostly those, a few 16 lows, and the last one was a 15
    -- pretty good for me, I'm not a great flutter kicker
    250 EZ

    10 x 25 fast dolphin kick w/fins & board @ 1:00, hold best average
    -- I wanted to eek under 11. half were 10 highs, the rest 10 mids
    300 EZ

    6 x 150 kick w/fins (cruise pace) @ 2:30
    odds = back
    evens = flutter w/board
    100 EZ

    Total: 3650


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

    It's been about one month of mostly kicking. Even when I was at the beach, I was doing a lot of kicking in the ocean. I miss full stroke swimming!
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-09/15/2013

    by , September 12th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 100 KICK 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 KICK 4:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 300 KICK --

    4 X 50 descend 1:15
    4 X 25 sprint :40 #4 on 1:00
    Three rounds.
    Round 1 fly, 2 back, 3 breast

    7 X 200 pull 3:00
    1-3: Establish good pace
    4-7: Descend and negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  19. Easy Friday with the manatees

    by , September 12th, 2014 at 08:10 AM (Mixing it up this year)
    4/5 people in one 50 meter lane, 3 can swim 2 can't. At least there were 2 others who could keep up with me sort of. We all were on a 2 minute interval for repeat 100's were I was holding 1:37's the next 2 guys were at 1:49 but then we had the ones who couldn't even make it in 3 minutes let alone 2. That is too annoying.

    With a meet tomorrow I was not going to swim in with the masters team. I wanted to take it easy.

    500 free
    500 free kick w/zoomers
    10x100@2 free holding 1:37's
    200 breast kick
    300 free EZ
    300 free kick w/zoomers

    Total 2800 meters
    Categories
    Swim Workouts
  20. Week 102 - Thursday

    by , September 11th, 2014 at 08:49 PM (After a long rest)
    I lifted for an hour last night(in hindsight this was too much) and this morning I was in a world of hurt. I have not ached this bad ever, it was so so bad. I was so tempted to go back to bed but resisted the urge knowing that a swim would loosen me up. Today was a non coached session so I had today's workout and saw that it was supposed to be 8x100s best average and decided rightly or wrongly that was not going to happen. Instead I went easy today and this was a very sloth like recovery workout. I definitely felt better when I was done than during the workout and had marginally less pain in my muscles after the workout than before the workout. I had an incredibly busy day today and as I write this it's been twelve hours since I finished my workout and I am still hurting and suspect this one will last until Saturday or Sunday. What was I thinking?

    Warm up
    3x(3x100 on 1:30 with snorkel, 4x25 kick on :30)

    Main sets
    4x200 pull easy on 3mins
    4x(2x50 drill build by 25 on :50, 1x100 kick on 1:45, 2x100 IM on 1:30)

    Warm down
    100 easy

    Total 3700scy
    Categories
    Swim Workouts