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Swim Workouts

  1. Another day of sleep swimming

    by , January 29th, 2015 at 08:30 AM (Mixing it up this year)
    I am growing tired of the 1:30am pages from a stupid computer system that can't stay up. Tomorrow is long course with the fast lane I have to get some sleep.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy long and loose holding a comfortable 1:30
    10x50@1:00 free w/snorkle
    300 free kick w/zoomers

    Total 2800 yards
    Categories
    Swim Workouts
  2. Week 122 - Wednesday

    by , January 28th, 2015 at 07:32 PM (After a long rest)
    My daughter and wife are off at 5th grade camp and my parents, my son and I are fending for ourselves. Despite working from the house, yesterday was a tough day at the office. Couple that with a late night; my son had a concert he was attending downtown Dallas with school and did not get back until 11pm. The alarm this morning came way to quick!

    I still gave my all today but the workout was tough both because I was tired and because it was a tough workout.

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

    Main sets
    3x(2x100 fly on 1:40, 200 free with snorkel on 2:20, 50 easy on 1min)
    200 free easy
    4x100 kick on 1:45(waiting for everyone to finish)
    16x50 free with fins on 1min holding 24s
    6x100 kick on 1:45

    Warm down
    4x50 distance per stroke free on 1min

    I was able to hold 1:05-1:07 on the fly 100s and was holding 2:10s on the 200 free. Despite these being really strong times I felt hideous and tired today. I got in the pool early today, thinking I would benefit from a longer warmup. Alas it did not help, and a side affect was I was a long way ahead of everyone else today so had a few goofy things in the middle o the set so I could do the 16x50s with everyone else. On the 16x50s Tom decided he wanted us to swim with fins today so that we could get up and on top of the water. He asked me to go 24s or faster which when he said it sounded agressive. I went for it despite feeling crappy and to my surprise held 23 lows throughout. I was really pleased with this and my legs felt strong throughout. The rest of the workout was floaty easy stuff; still felt crappy.

    I am looking forward to some sleep tonight.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 01/29/2015

    by , January 28th, 2015 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    12 X 50--choice-- 1:10
    #3-6-9-12 are fast

    4 X (3 X 100 1:45 #3 on 3:00
    Swims 1/2 are moderate free--#3 is choice @ 100%

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Wed Jan 28th, 2015 SCY

    by , January 28th, 2015 at 11:35 AM (Ande's Swimming Blog)
    Wed Jan 28th, 2015

    Whitney Coached
    Diving Well 6:00 a.m. to 7:30

    swam with Mike V, Charlie Moore, Jim Sauer, & Paul Walker

    Warm up
    3 x 400

    Main Set

    50 Drop Outs Freestyle
    start at :60, interval drops 1 sec after each repeat
    stopped at 33

    200 easy

    50 Drop Outs kick
    start at :60, interval drops 1 sec after each repeat
    stopped at 40

    400 done 75 easy 25 fast

    Next Meets:

    Considering:

    April 3-5, 2015
    South Central Zone Spring Short Course Zone Championships
    Rice University, Houston, TX



    Apr 23 - 26
    Masters SCY Nats in San Antonio
    Meet Info
    Order of Events
    Categories
    Swim Workouts
  5. Sleep Swimming thru warmup

    by , January 28th, 2015 at 08:19 AM (Mixing it up this year)
    I got paged last night at 1:30 and worked till 2. I am the queen of sleep swimming. Just swim and when thru your closed eyes it starts getting lighter just open long enough to turn and go back to sleep. That is the nice thing about the positioning of the lights in our pool, right at the sides.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy in 7:02
    400 IM in 6:55
    300 free kick w/zoomers
    200 fly in 3:29
    100 free build the kick

    Total 2500 yards
    Categories
    Swim Workouts
  6. Week 122 - Tuesday

    by , January 27th, 2015 at 05:35 PM (After a long rest)
    My wife and daughter headed to 5th grade camp today. Last night and quite honestly Saturday and Sunday night they were packing. They had planned for cold weather but this week it's suppossed to be close to 80F with a chance of rain. As such they have packed at least twice and as I left for the pool this morning it looked like they were going for a month not 3 days. I had a great night of sleep whereas my poor wife had a really night worrying about the trip.

    Today was was weights and a recovery swim.

    Weights
    10 mins vasa swim trainer
    3x(leg press, leg extension, lunges, squats, leg curls) 10,8,6 reps by round with increasing weight, 80%, max, fail
    10 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    I have significantly increased my max weights the past month and despite my legs hurting I am pleased with my progress.

    Swim
    400 free with snorkel
    6x50 catchup on :45
    6x100 swim on 1:20
    200 easy

    I felt like jello after weights but I felt ok by the new today.

    Categories
    Swim Workouts
  7. Tuesday, Jan. 27

    by , January 27th, 2015 at 05:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    4 x 25 overkick free @ :40
    50 EZ

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

    1 x 50 AFAP fly w/fins (23)
    200 EZ

    10 x 25 AFAP @ 1:00
    -- fly w/fins
    -- all 10s
    300 EZ

    4 rounds: (think I did 4 rounds, might have been 3 ... brain fart)
    4 x 25 IM order @ 100 pace @ :30
    1 x 25 fast kick @ :30
    75 EZ

    100 EZ

    Total: 3100


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

    Pretty tired after that effort. The 10 x 25 AFAP @ 1:00 is not as easy as you would think, especially if you're not breathing. I think tomorrow, I'll try to get in an easy recovery swim and I have a 90 minute massage booked. Need it! Then I think I'll start resting for the Auburn meet. I haven't had an easy week+ in a long time, so it will probably be good for the body too.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 01/28/2015

    by , January 27th, 2015 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke 2:15
    Three rounds

    2 X (4 X 200 3:20
    Descend each round 1-4 and negative split all swims.

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  9. That Evil stroke creeps in

    by , January 27th, 2015 at 08:21 AM (Mixing it up this year)
    Today I jusst needed something different so it was a breaststroke kind of day.

    500 Free
    500 free kick w/zoomers

    4x50@1:15 breast pull w/paddles
    200 accordian drill w/snorkle
    200 breast scull w/snorkle
    200 breast kick
    200 breast for time 3:50

    5x100@1:45 free

    Total 2500 yards
    Categories
    Swim Workouts
  10. Workout 01/26/15: One Hour Swim

    by , January 26th, 2015 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    I had planned to do this swim tomorrow night at Masters practice, but with the Nor'Easter bearing down on New England the Rec has announced that the facility will be closed all day tomorrow (along with Preston's school). I won't be back in the water until Friday so tonight became the night for the OHS! Preston took splits on my way to a total of 4257 yards, which is just over 300 yards less than last year. Given where I am with my physical state, I am happy with the results. Plus it will add to team New England Masters in our bid to three-peat as National OHS Champions!

    We are all home tomorrow (my regular day off) so keeping up with snow removal should not be a problem. I haven't had to use the show blower yet this year, and today while gassing it up I discovered what appears to be a cracked gasket, so it will be all human power for Tuesday!
  11. Week 122 - Monday

    by , January 26th, 2015 at 06:14 PM (After a long rest)
    I had an awful night of sleep. I was up and down all night and put it down to the amount of water I drank yesterday and the fact I have a lot going on at work and I could not turn it off last night. I still felt really good in the pool which is strange but it was today's reality.

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

    main sets
    10x300 pull with paddles on 4mins alternating fast and strong where strong was to holding a low stroke count.
    8x100 kick fast on 2mins
    3x100 fly on 1:45

    warm down
    100 easy

    i was holding 2:58-3:00 on the fast 300s and 3:05s on the strong ones. My stroke count with paddles is around 11 on the fast ones and 9-10 on the strong. I felt good. I was not expecting a fast kick set and did not do so hot but was able to hold an average of 1:22. The fly was sort of a weird one at the end today but I pretty much just used these as an easy warm down.
    Categories
    Swim Workouts
  12. Mon Jan 26th, 2015 SCY Semi Double: 5:00 am & NOON

    by , January 26th, 2015 at 04:33 PM (Ande's Swimming Blog)
    Mon Jan 26th, 2015

    Swam Fast Friday & part of Sat but not Sun

    Whitney Coached
    Main pool & Diving Well 5:00 a.m. to 6:30
    dove in 5 min late
    swam with Todd, Mike V & UT Charlie Moore & Catherine Wagner
    Beside Gull, Kristy, Larry, Joe, & Ned

    Warm up
    ?
    went around 500

    Main Set

    3 x 500
    1:00 rest between each
    1st 70%, then 80% then 90%

    200 done 100 FL k, 75 FL dr, 25 FL fast

    3 x 400
    1:00 rest between each
    1st 70%, then 80% then 90%

    200 done 100 BK k, 75 BK dr, 25 BK fast

    3 x 300
    1:00 rest between each
    1st 70%, then 80% then 90%

    200 done 100 BR k, 75 BR dr, 25 BR fast



    Mon Jan 26th, 2015 NOON

    Whitney Coached
    Main pool NOON to 1:00 pm
    dove in on time
    swam with Jim Sauer,
    Beside Killeen, Larry,

    Warm up
    500

    Main Set

    3 x 500
    1:00 rest between each
    1st 70%, then 80% then 90%
    went 5:50, 5:34, 5:30

    200 done 100 FL k, 75 FL dr, 25 FL fast

    3 x 400
    1:00 rest between each
    1st 70%, then 80% then 90%

    200 done 100 BK k, 75 BK dr, 25 BK fast

    calf started cramping so I got out.


    Next Meets:

    Considering:

    April 3-5, 2015
    South Central Zone — Spring Short Course Zone Championships
    Rice University, Houston, TX



    Apr 23 - 26
    Masters SCY Nats in San Antonio
    Meet Info
    Order of Events

    Updated January 28th, 2015 at 11:31 AM by ande

    Categories
    Swim Workouts
  13. Sun-Mon, Jan 26-27

    by , January 26th, 2015 at 03:57 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute vinyasa flow class. I can still do back bends fairly easily, but ouch they hurt my wrists so I don't hold them for longer than 10 seconds. I'm definitely leery about doing the straight arm side plank with the leg in the air. Can do it, and did it for a few seconds, but I think it's likely bad for the shoulders. And mine were a little sore today ...


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main sets:

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

    4 x (5 x 50 @ w/fins 1:30 + 150-200 EZ)
    1 = 15 AFAP + 35 EZ
    2 = 25 AFAP + 25 EZ
    3 = 35 AFAP + 15 EZ
    4 = EZ
    5 = AFAP

    -- 2 x breast, 1 x fly, 1 x dolphin kick
    -- pretty darn tired by the end

    6 x 50 DPS free w/paddles
    100 EZ

    bungee cordz work: (call it 200)
    -- breast & free & back w/paddles
    -- some streamline jumps off the wall with the cord tight
    100 EZ

    Total: 3650


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


    My shoulder are a little fatigued and sore, so I may wait to do my rehab exercises until tomorrow.

    Article on the lack of strong scientific proof for USRPT. Not as cool as Jazz's epic post, but interesting. http://www.swimmingscience.net/2015/...-evidence.html. I noticed that in another article Mullen wrote questioning Rushall's dryland stance, Rushall kind of went after Mullen in his comment: http://www.swimmingworldmagazine.com...land-training/
    Categories
    Swim Workouts , Yoga
  14. Sarasota Y Sharks Masters 5:30 AM Workout 01/27/2015

    by , January 26th, 2015 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    3 X 100 KICK 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 1:00
    Four rounds. 100's: fly 75's:back 50's:breast 25's:free

    3 X 100 1:30 1:20 1:15
    4 X 50 :40 :45 :50
    Three rounds, swim or pull.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  15. The one hour postal

    by , January 26th, 2015 at 08:31 AM (Mixing it up this year)
    This was the last day I was not on call so I got it done. Had some issues the last 5 minutes with pushing my heart rate too high so had to switch to back stroke, thus limiting my ability to hit 4000 in 1 hour.

    Went 3875 in one hour followed by 125 EZ to make a total of 4000
    Categories
    Swim Workouts
  16. Workout 01/25/15: afternoon

    by , January 25th, 2015 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    I had a fun time chaperoning my son's high school dance last night - even brought back some of the moves from the 80's ...

    (that is me doing the worm)

    After work today I chipped away at the ice built up at the the bottom of the driveway since we forecasted to have a Nor'Easter come in tomorrow night. Then I headed to the pool and swam into Greg and Kevin and we did an abbreviated reprise yesterday's workout ...

    200 free/200 back
    15 min swim (1050 yds)
    6 x 50 free on :50
    6 x 50 free on :45
    100 easy and out
    (Solo-ish/Rec/2150 yds/45 min)

    Updated January 26th, 2015 at 08:34 AM by rxleakem

    Categories
    Swim Workouts
  17. Week 121 - Saturday

    by , January 24th, 2015 at 01:17 PM (After a long rest)
    Practice was at 6am this morning instead of our usual 7am slot due to the district high school meet at our pool. I had a great night of sleep last night and despite today being the 16x100 race pace set which I have a love hate relationship(I love the affects at the end of the season, and I hate swimming it because it brings a whole new meaning to pain) with I was excited to go to the pool this morning.

    We we had a good turnout today and most lanes had 2-3 people in them. Unlike how we usually train the pool was setup for the meet so we swam length wise as opposed to cross wise. At time this can make it challenging to hit turns at the bulkhead end of the pool but it's good to get some practice with this setup.

    Warm up
    4x200 descend 1-4 on 3mins with snorkel
    8x50 overkick on 1min
    6x100 pull with paddles on 1:20 getting heart rate up

    main set
    16x100 free at 500 race pace on 2mins

    warm down
    200 easy

    i held 1mins on the pull set and felt pretty long and relaxed today. On the 16x100 I mentally have been breaking the set into 4 groups of 4x100 which has really helped with mentally not getting too far ahead of where I am and mentally quitting. Today I was mr consistent going 56/57 throughout. This is so far from an easy set but somehow I am getting the hang of how to swim this set and we probably need to reduce the send off time by 10 seconds. I believe this is the 3rd time in a row I have made all of these at or faster than my goal time.

    After er swimming I did a double yoga class. Both were primarily stretching focused but I did work up a good sweat and felt pretty good by the end. I really like doing the yoga after I swim and using it as a way to stretch and work on core. I really want to do the power yoga but it does not work with my home life schedule(or at least that's what my wife tells me&#128515 so I have not fought that battle and instead enjoy what I can do.
    Categories
    Swim Workouts
  18. Week 121 - Friday

    by , January 23rd, 2015 at 10:24 PM (After a long rest)
    Once again I had a long day yesterday but slept well last night and woke feeling more rested than the rest of the week. I really enjoyed today's workout.

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

    Main sets
    6x100 kick on 1:45
    4x(4x25 free AFAP no breather on :40, 100 IM on 1:30, 200 free build with snorkel on 3mins)
    12x50 overkick counting strokes on 1min

    warm down
    200 easy

    On the kick set I was holding 1:25s. On the fast 25s I was holding 13/14s to my feet. On the IMs I descended by round going 1:10,1:09,1:08,1:05. On the 200s I felt pretty strong and worked from pretty easy to fast and held 2:08s-2:10s. On the overkick set I felt really good and held 11 strokes per 25 and held 29 pace throughout.
    Categories
    Swim Workouts
  19. Friday, Jan 23

    by , January 23rd, 2015 at 09:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 variious
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    5 x 30
    -- 5 forward starts off the block @ 100 pace, cruise back
    100 EZ

    4 x (25 AFAP fly w/fins +75 EZ) @ 3:00
    -- 10 lows
    100 EZ

    5 rounds:
    75 @ 100 pace
    :15 rest
    25 @ 100 pace (couldn't go any faster)
    100 EZ

    4 x 50 DPS backstroke w/paddles
    50 EZ

    Total: 2900


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

    I was still really sore today. Wasn't sure if I could do any AFAP work, but I managed a few 25s fly. I might take tomorrow (my usual day off) off. I'll see how I feel.

    I saw a couple college kids doing an interesting thing with the bungee cordz today. They looped it up to about 1/5 of it's typical length and then did streamline pushes off the wall. They didn't go very far; the cord was too short. But it was an interesting in water plyo that I might try.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 01/26/2015

    by , January 23rd, 2015 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 free--easy-- 1:00
    1 x 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds. Stroke is choice/no free.

    6 X 100 1:30
    10 X 50 :45
    Pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts