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Swim Workouts

  1. Week 60 - Thursday

    by , November 21st, 2013 at 08:51 AM (After a long rest)
    I woke feeling good this morning and my stiffness from weights had really subsided. As today's workout went on I got more and more tired and by the end I was positively beat. I hope today was simply one of those days where you have to power through and tomorrow I am feeling better. I plan on lifting tonight and doing legs so I suspect I will be sore tomorrow(how about that for a positive attitude).

    Todays workout

    Warm up
    800 swum kick, swim, drill, swim by 50

    Main sets
    4x(4x50 kick on 45, 100 fast on 1.20)
    4x(4x50 free on 32.5, 2x300 pull on 3.30)

    Warm down
    200 easy

    Total 5400scy

    On the kick 50s I held 40s and the fast 100 I went 1.05s(these felt much quicker based on my level of effort). The 4x50s free on short rest I held 29s throughout but the last two sets I really had to work the last 2 x 50s to hold the pace. The 300s were swum as an active recovery and I was getting about 10 seconds rest. Overall I was pleased I held this one together because it was a hard workout. There was a high school kid in the lane next to me doing some broken 200s when I was doing my 4x50s free and it helped having a rabbit; although I don't think he was very impressed with the old guy running him down!

    Updated November 21st, 2013 at 09:03 AM by StewartACarroll

    Swim Workouts
  2. Wednesday 11/20/13

    Wednesday 11/20

    PM only SCY

    400 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    200 kick w/ fins every 4th 25 under H2O

    8x25 @ :40 V.S.
    100 EZ

    4x (R.I.M.O. by round)
    4x12.5 @ 2:00 FAST w/ power tower (heavy buckets today!)
    100 @ 2:00 FAST w/ fins (47.7, 57.1, 53.8, 51.1)
    50 @ 2:00 FAST w/ fins (22.4, 31.1 [no fins on 50 BR], 24.6, 24.0)
    4x100 @ 1:10 lactic hold

    300 EZ

    Total: 5000
    Swim Workouts
  3. Resurecting the evil stroke

    by , November 21st, 2013 at 07:40 AM (Mixing it up this year)
    Yes today was a breaststroke day. I will be doing breast at Y Nats this year so time to work on it. Maybe by then I can do ok with it.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    200 breast scull w/snorkle
    200 breast accordian drill w/br fins
    500 breast kick w/br fins
    500 free every 3rd lap breast
    100 free kick

    Total 3000 yards
    Swim Workouts
  4. Wednesday, November 20, 2013

    by , November 20th, 2013 at 09:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 75 Water temp 80
    Sunny & partly cloudy, humidity at 71%

    Click image for larger version. 

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    The FGCU Aquatic Center LCM Pool is down for
    liner repairs. Scheduled to re-open 12/4.

    Warm Up

    400 Kick IMO
    400 as 25DR/25S IMO
    8x25 MF on 1:00 *11s,10s,9

    *Set 1*
    5x200 FR on 3:00, 100/2 Neg, Desc 1-5
    *2:24, 2:20, 2:19, 2:18, 2:16
    ---200 IM kick
    10x50 FR Pull on 1:00, w/agility paddles-tube-buoy
    ---100 BK
    6x25 FR on 1:00, Hyp-0, SPL-11/12 *13-12

    *Set 2*
    10x100 IM on 2:00, desc 1-5,6-10 *1:21-1:16, 1:20-1:15
    ---100 BR Kick
    2(4x50 Pull on 1:00, 1:00 rest) rd#1(25Fly/25BK), rd#2(25BR/25FR) desc 1-4
    ---100 BK kick
    8x25 on :40, 2x25 IMO
    *14s-Fly, 16/15-BK, 19/18-BR, 13/12-FR

    *Set 3*
    2x400 IM on HR rest, as 25DR/25Fast
    ---100 BK
    8x12 on HR, from mid-pool, 2x IMO, AFAP Turns
    4x12.5 FR on HR, AFAP Tempo

    Warm Down
    3x100 IM EZ
    3x50 FR EZ

    Felt old and feeble today, but made a solid effort. The progress on the LCM pool repair is steady, and since they are not taking out the bulkheads, the re-open date of 12/14 appears realistic. Today I was swimming in the diving well pool all by myself for 75 minutes before any other swimmers showed up.
    Swim Workouts
  5. Week 60 - Wednesday

    by , November 20th, 2013 at 01:31 PM (After a long rest)
    I lifted last night and focused on my upper body(Thursday will be legs). I had a great nights sleep but my shoulders and arms in particular were sore.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, medicine ball throw high, medicine ball throw from chest, medicine ball throw down).

    I did did my normal 10,8,6 reps per machine and was beat by the end.

    Todays swim i felt very tired.

    400 swim with snorkel
    8x50 catchup on 45

    Main sets
    4x(4x25 AFAP on 30, 400 swim on 4.40)
    200 easy
    2x(3x200 IM on 2.40, 200 free on 2.40 easy)
    100 easy
    10x50 free with fins on 30

    warm down
    200 easy

    Total 5400scy

    i worked the 25 going 12s and 13s. The 400s I held 1.05 pace. The 200 IMs I held 2.25-2.27s. The second round I dropped off a little. As is usual with the swims with fins these were harder than they sound and I held 28-29s.
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/21/13

    by , November 20th, 2013 at 01:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    5 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    12 X 25 sprint kick :45
    1 X 100 swim

    4 X 50 1:15 1:00
    4 X 75 1:45 1:30
    4 X 100 2:15 2:00
    descend each group 1-4, #4:fast
    Round 1(left intervals) stroke or IM
    Round 2(right intervals) free
    Break as needed.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Easing off a bit till Saturdays meet

    by , November 20th, 2013 at 07:35 AM (Mixing it up this year)
    I wouldn't say this was easy but it was easier. I will be swimming the 1000 on saturday with the kids. I will be in the top heat this time and I am hoping one of the NT swimmers who is my speed will be swimming in my heat.

    500 free
    500 free kick w/zoomers

    30x50@:55 free w/strapless paddles, bouy & snorkle

    500 free kick w/zoomers Strong
    200 free EZ

    Total 3200 yards
    Swim Workouts
  8. Workouts 11/19/13: morning and evening

    by , November 19th, 2013 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend at work and other family outings, I skipped early morning lap swim yesterday and went for my longest jog yet (4 miles in 40 min) in the afternoon, enjoying the full sun and temps in the 60's. Got in this morning to loosen out on this, my double day:

    - 200 Fr/200 Bk/200 IM/4 x 50 Quarter's Strong
    - 400 shark swim
    - 1 x Noah's Ark
    - 100 IM ez
    - 200 drills and out
    (Solo/Rec/2000 yds/40 min)

    Made it to the monthly Rx abuse task force for a great meeting, then chapel at the college before spending some more time tiling. Just a little more work is needed on the third floor, but two more upstairs await. After a light supper I headed to the pool for Masters:

    200 Fr/200 no Fr/150 Kick/150 Pull/4 x 50 b/c then 100 no Fr ez

    4 x100 Quarter's Strong on 2:00 (did 150's)
    4 x 75 on 1:30 - middle AFAP (did fast IMO)
    4 x 50 on 1:30 - from the blocks
    4 x 25 on :40 AFAP

    Loosen out on your own (got in 300 plus another 100 above)
    (Masters/Rec/2600 yds/55 min)

    Looks like my only chance for the New England SCM meet at BU is to go for the day on Sunday. The 200 back is an option, which is good, but I need to see logistically if it will work out. I'm still trying, though, especially since I can't make it to the Riverton meet in Maine this Sunday. These are really my only SCM meet options of the year.
    Swim Workouts
  9. Tuesday 11/19/13

    Tuesday 11/19

    PM only SCY

    300 swim w/ under H2O turns
    6x50 @ :50 kick w/ board (odd: FR, even: BR)
    300 @ 3:45 pull w/ buoy + paddles + snorkel

    8x50 @ :55 BR swim w/ fins 25 FL kick/25 FR kick
    8x25 @ :30 under H2O pullouts no breath

    100 EZ

    4x75 @ 1:00 kick
    300 @ 3:30 pull w/ buoy + paddles breathing 2-4-6 by 50
    200 @ 1:00 rest kick FAST
    RD1: kick = BR no board
    RD2: kick = FR side kick
    RD3: kick = FR w/ board + fins

    400 EZ

    Total: 5900
    Swim Workouts
  10. Tuesday, Nov. 9

    by , November 19th, 2013 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    6 x 50 fly drills
    50 EZ
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 fast hands, 4 SDK
    100 EZ

    8 x 30 SDK from the blocks, cruise back
    -- worked on 100 pace SDKs, gliding a bit after the dive
    100 EZ

    6 x 25 fly w/fins @ :35
    -- wanted to do 10, Rushall style, but wasn't happening
    100 EZ

    5 x
    4 x 25 @ :30 + 50 EZ @ 2:00
    1st 3 25s = UW 15 m
    4th 25 = 100 pace

    100 EZ

    4 x w/fins
    1 x 25 @ 100 pace
    :15 rest
    1 x 25 shooter
    1 x 50 EZ @ 2:00
    -- this was a Tall Pall set he recently posted. not easy

    100 EZ

    Total: 3500


    Laid off the AFAP work today, trying to give my body a little break, and focused on 100 pace with some breath control. I have a massage tomorrow, so hopefully my body will be ready to go on Thursday with about 10+ more hard training days to go before I taper for NE Champs. I'm going to do the same taper I did before Indy last year, which was shorter than usual because I knocked lifting off early. Despite almost no lifting for months, my upper body seems just as stacked and tank-like as usual.

    I've been having fin issues lately. I've used Water Gear fins for years. But when finally ripped and I tried to replace them, my new ones didn't fit. One size is too big and the next size down seems too tight. I've been using the tight ones and wondering if maybe that was contributing to some cramping. I ordered a pair of Sprint long blade fins and they look just perfect. Going to try them out tomorrow.

    Interesting article of passive vs active rest for sprinting: Though who goes 60% during active recovery? Not me.
    Swim Workouts
  11. Tuesday, November 19, 2013 10:55-11:40am

    by , November 19th, 2013 at 03:31 PM (Fast Food Makes for Fast Swimming!)

    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board

    4 x 150 Free Pull @ 2:00 (held 1:45s)

    Fly Fun Set (all with short fins):
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    1 x 50 Fly (200 Pace) @ 1:00
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    2 x 50 Fly (200 Pace) @ :55
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    3 x 50 Fly (200 Pace) @ :50
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    4 x 50 Fly (200 Pace) @ :45

    On the 200 Pace 50s I was holding :30/:31s, yeah I know I had fins...but they were more for moral support anyway. I'm an all arms flyer for the most part.

    100 EZ

    1 x 50 Fly Fast (no fins here now)(went :29)

    50 EZ @ 1:30

    1 x 50 Fly Fast (went :29)

    50 EZ

    Lane sharing at this point...

    100 EZ and out

    2800 Yards

    That's how I deal with it. I was past my normal yardage distance anyway, and felt good with the fly stuff I got in today. That set was actually tougher than it looks. The descending intervals on the increasing reps of 50s made it a little tougher at the end...especially trying to maintain :30/:31s

    Updated November 19th, 2013 at 03:58 PM by jaadams1

    Swim Workouts , Daily Practices
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/20/13

    by , November 19th, 2013 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 :40 #4 on 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Week 60 - Tuesday

    by , November 19th, 2013 at 08:34 AM (After a long rest)
    I woke feeling good again this morning; a little stiffness in my Lat's but nothing compared to how I have felt in the past.

    Today's workout was very long and boring, but it did have some faster stuff mixed in which I tried working.

    Today's workout
    3x(1000 with snorkel on 12 mins, 5x100 holding 1min on 1.15, 6x50 back on 50)

    Total 5400scy

    The 1000s were pretty boring but I focused on my left hand entry and turns and got about 40 seconds rest. The 100s were hard and I held 1min for the first round, but slipped to 1.01 and 1.02s on the second and third round. The 50s I held 35s.
    Swim Workouts
  14. Whole goal today was to hit 500 miles for the year

    by , November 19th, 2013 at 07:39 AM (Mixing it up this year)
    Well I made it to 500 miles. Tried doing some sprint work but had a hard time getting out of distance mode.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/zoomers & snorkle
    200 fly torque drill w/paddles & snorkle
    8x25@1:00 shooters w/zoomers
    200 1 arm fly alternate rt /lt by 50 w/zoomers
    8x25@1:00 fly first 4 were in distance mode holding 22's last 4 were in my attempt to do sprint mode in 19's

    200 free w/snorkle EZ
    300 free kick w/zoomers

    Total 2500 yards
    Swim Workouts
  15. Monday 11/18/13

    Monday 11/18

    PM only SCY

    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O FL kick
    4x100 @ 1:15 pull w/ buoy + paddles breathing 4/6 by 50

    8x75 @ 1:15 50 perfect stroke FR/25 under H2O FL kick FAST
    100 EZ

    4x200 @ 2:30 1st/4th 50 FAST
    5x150 @ 1:50 last 75 FAST
    6x100 @ 1:05 AE

    100 EZ

    4x50 @ 2:30 swim w/ paddles + fins FAST
    400 EZ

    Total: 5550
    Swim Workouts
  16. Week 60 - Monday

    by , November 18th, 2013 at 08:56 PM (After a long rest)
    I woke up feeling great this morning. I generally feel pretty good on Monday's and I guess it's down to the extra sleep on Sunday.

    Yesterday was a great relaxing day. The weather was awesome in the mid 80s and I hung out seperately with both my kids. I went shopping with my daughter and spent an hour yesterday afternoon just sitting with my son talking.

    My son turned 13 today and we gave him his birthday presents last night. It's so hard to believe he is 13. The scary thing is that he will be driving in a couple of years and going to college in just a few more. I am very proud of him for all the challenges he has overcome(he is ADD and dyslexic) and he has come such a long way(we still have some challenges but he has come a long long way in a very short space of time).

    Today's workout was long and normally would have been very difficult but today I felt great in the water. I was a little tired at the end of the workout but that's expected after all that yardage.

    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x500 pull with paddles descend 1-3,4-6 on 6mins
    200 easy
    12x50 kick with fins on 40
    6x200 free descend 1-3,4-6 on 2.30

    Warm down
    100 easy

    Total 5800scy

    I had a great set of descending pull 500s going 5.14,5.07,5.04 on both rounds. This set was like the 200 set I did last week where I knew after the first swim I was going to have a great set due to how comfortable I felt. This set got harder as it went on and last 500 in particular was quite hard. The kick set with fins I worked hard and held 30s. I was not expecting the 200 set but worked them as hard as I could. This set was not super fast but I after the pull set i was pleased with how i swam. I went 2.13,2.10,2.05,2.14,2.211,2.05.

    I recall someone asking me whether I pulled quicker than I swam and I said that it was close between my swim and pull. I think right now I am pulling much quicker than I am swimming. My pull is getting quicker and quicker and I feel very consistent and strong.
    Swim Workouts
  17. Monday, November 18, 2013 12:05-12:50pm

    by , November 18th, 2013 at 04:27 PM (Fast Food Makes for Fast Swimming!)
    I had to work again last night for 12 hours. Was sort of forced into holding over till 3:00am because two of the three maintenance guys called in "sick". We all know better, but... It would've been better knowing ahead of time that I was going to work late. Last minute changes suck. But on the bright side, I got to sleep in till 11:00am.

    I swam this morning's (afternoon's) practice wearing an old Yingfa jammer over a brief, with no size 38 drag suit on top. I usually just wear the brief with the drag suit 98% of the time in practices. Who wants to show up to a YMCA lap swim in just a brief saying "HELLO!! to all my in the water staring at me!"???
    In a way, swimming today I felt naked with the lack of drag on me. I was zipping through the water rather effortlessly today. Strange.

    500 Free - descend 100s to fast
    felt sort of like the first 500 of my mile last weekend

    5 x 100 Free Pull @ 1:20 (held 1:06s, and 1:05 at the end)

    10 x 50 SDK on back w/ short fins @ :50 (held :35s)

    4 x 75 Free @ 1:00
    :30 rest
    4 x 75 (3 Free, 1 Fly) @ 1:05
    :30 rest
    4 x 75 (2 Free, 2 Fly) @ 1:10

    While it would've been nice to continue the progression, I didn't want to overdo myself. 4 x 75 Fly would've probably been the lap swim ends at 1:00pm. <-- good excuse!

    200 EZ and out

    2600 Yards
  18. Monday, Nov. 18

    by , November 18th, 2013 at 02:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 evil kick
    5 x (25 shooter + 25 feet first scull w/fins)
    50 EZ
    6 x 50 fly drills
    6 x 50 DPS free @ 1:00
    50 EZ
    2 rounds of:
    20 x 25 w/fins @ :30, all 25s done 15 m UW
    odds = free
    evens = back kick
    100 EZ between rounds

    Total: 2950


    Just did a recovery workout today. I'm really sore from training and the meet. Looking at my flog, I've done 3 weeks of hard training, so my body probably thinks it's time for a recovery week. But I hate to take one now bc I'll start tapering for NE Champs in two weeks. I may just work on short speed tomorrow.

    I checked the results of the meet. They had my 25 back listed at 12.94, which is what I thought I saw on the electronic timing, rather than 12.38. It's still a PR though and very good for a so-so pool and no rest. Looking ahead to the Sewickley meet on Dec. 1, I'll probably swim 50 fly, 50 back, 25 free and 25 breast, though it might behoove me to swim the 100 IM.

    I met John Kuzmkowski at the Y meet. He's swum 2000+ miles already this year and is aiming to break the record.
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/19/13

    by , November 18th, 2013 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    1 X 50 fast 1:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:00
    1 x 75 build 1:30
    1 X 100 fast 2:30
    Four rounds, choice.

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    200's: descend 1-3
    100's: faster by round

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Back in a nice cold pool

    by , November 18th, 2013 at 07:38 AM (Mixing it up this year)
    This was a little colder than normal since normal at the CCAC has been 80 lately, but today felt like 78. Nice for some good swims.

    500 free
    500 free kick w/zoomers

    500@8:00 free w/paddles & bouy in 7:13
    400@8:00 IM in 7:03 went out in 1:45 for the 100 fly
    300@8:00 breast kick in 8:35
    200@4:00 back w/paddles in 2:12
    100@2:00 fly in 1:41 felt good here

    200 free kick w/zoomers
    300 free w/snorkle EZ

    Total 3000 yards
    Swim Workouts