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Swim Workouts

  1. Tues-Wed, Oct. 20-21

    by , October 21st, 2015 at 08:41 PM (The FAF AFAP Digest)

    Yoga, 60 min (left early)

    1800 EZ

    Wednesday: Swim/SCY @ Pitt

    400 various
    8 x 25 power kick @ :40
    3 x 50 single arm fly (they were assigned 6 x 50) @ :50
    2 x 50 kick (4 were assigned) @ 1:00
    10 x 50 various fly & torque drills w/fins @ 1:00
    -- I did 3 rounds of:
    1 x 25 AFAP fly + 25 EZ
    2 x 50 EZ
    10 x 50 burst w/3-4 fast fly strokes then cruise @ 1:00
    -- I did 2 x 50 burst SDK and then cruised a 50
    went over to the diving well and did a few starts
    8 x 25 EZ

    Total: 1650 + starts


    Doing starts in the diving area sucks. It was like diving into a semi wavy lake. Not sure I'll bother with that again. My 25s fly were very fast, a couple were 9 highs. I've noticed before the Pitt seems like a fast pool even in the 6 feet deep areas. Of course, that's if you're leading and it's a 25. It gets darn wavy when there are lots of people in the lane.

    I'll probably just do easy swims the next couple days. The whole fam is going to VA for the weekend. We're leaving Friday after Lil Fort's practice. Should be a fun weekend. Tomorrow, I'm driving out to CalU for Lil Fort's last full team XC invitational. Then it's just WIPIALs (regionals) and states in the next few weeks. I know she's excited that the WIPIAL course is mostly flat. She is like her Mom -- doesn't like ups! And she probably needs some strength training for the hills; she's just a skinny thing.

    Psych sheet for Sprint Classic:
    Swim Workouts , Yoga
  2. Week 160 - Wednesday

    by , October 21st, 2015 at 08:35 PM (After a long rest)
    Yesterday I was unable to make it back to the YMCA in Orlando due to an early breakfast meeting so instead did a dryland abs centric workout at the hotel. I did 6 rounds of my ab workout with some squats and push-ups between rounds. This took about an hour and I worked up quite a good sweat and my abs were burning at the end. i made it back around 7pm and had dinner with my wife.

    This is morning I felt a little joint stiff which I have not felt for a long time. I put this down to travel and the change in weather in Dallas. We still don't have the rain that was promised but it was damp overnight. It was terrific Bing back in my home pool and I was looking forward to swimming this morning.

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

    main sets
    6x100 kick best average on 1:50
    8x50 on :50 alternating build and streamline kick with snorkel by 50
    16x50 free on :55 at 200 race pace
    200 easy
    6x(10 breast kicks with head up at the wall, 10 breast kicks with head down at the wall, 10 chest at the wall breast kicks, 10 vertical breast kicks, 10 hands on the bottom of the wall with breast kicks, 25 breast fast)

    warm down
    200 easy

    the kick was a tough wake up and I held 1:21s. I was holding :40-41 on the streamline kick(usually I am slower in streamline than with my board so these were good 50s kick) and I held :30-31s on the build 50s. On the race pace set I was out in :25 and then held :26s until #11 where I slipped to :27. I then tried as hard as I could to get back on :26 but was getting ready to sit one out when on #14 I hit :26 again and then held :26 on #15 and somehow dropped a :25 on the last one. Today's 50s were tough. Normally I hit a rythm but today it felt like I was working hard from the get go to hit my goal time which we dropped a few weeks ago to :26s. I know this set is not going to get any easier because Tom and I discussed trying to drop the send off time to :50 while still trying to hold my new goal time. The breast work made a nice change and this could have been an easy set but I tried working it and it was hard, especially the hands on the bottom of the pool with 10 breast kicks straight into a 25 fast.
    Swim Workouts
  3. Wed Oct 21

    by , October 21st, 2015 at 04:32 PM (Senior Sprinting)
    400 warmup. BTW I never just swim 400 straight. Usually 50 free/50 back to give my shoulders variation, with occasional laps of breast really stretching out. Also several pauses on the wall.

    8 x 50 w fins and paddles: 25 easy, 25 all out. Last two no breath. 50 easy after each.

    Today was the last day before the bubble goes up on our 25y pool. Always a bummer to lose the sunshine and fresh air.
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/22/2015

    by , October 21st, 2015 at 11:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    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
    1 X 100 swim --

    10 X 50 free
    5 on :40 5 on :35
    1 X 100 easy

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Tue Oct 20

    by , October 20th, 2015 at 10:47 PM (Senior Sprinting)
    Bridge Athletic (which had 2 x 5-4-3-2-1 pullups, 15 sec rest, which was hard)

    500 loosen
  6. Workout 10/20/15: evening

    by , October 20th, 2015 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight with the team:

    200 swim/100 kick/100 pull
    4 x 50 on 1:10 even pace

    4 x
    - 100 pull on 2:00
    - 3 x 50 on 1:00 (did im switch)
    - 2 x 25 on :10sr easy

    200 (kick/pull by 50)
    200 loosen and out
    (Masters/Rec/2200 yds/50 min)
    I swam with Greg, with Meg, Beth and Jim doing the workout on their own. Matt was doing his own workout as did Lena and Peggi. [I helped these last two with breathing last week and they are making great strides with swimming full freestyle. I'm really proud of my wife ]

    We enjoyed a short trip to Philly over the weekend to visit with my daughter. No swimming for me but that was just fine - it was great to have the family together for a bit and checking out some new things in and around the city.
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2015

    by , October 20th, 2015 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

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

    18 X 50 --choice-- 1:15
    Every third @ 100%
    1 X 100 easy

    8 x 150 2:15
    100 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Mon Oct 19

    by , October 19th, 2015 at 09:26 PM (Senior Sprinting)
    14 pullups

    400 warmup
    2x6x25 on :35 (one fr, one fly)
    100 ez
    50 nb
  9. Week 160 - Monday

    by , October 19th, 2015 at 07:48 PM (After a long rest)
    I had another early work start this morning with a 6am flight to Orlando. I had 4 short quick meetings and had enough time to grab a 75 minute workout at the downtown YMCA(thanks Patrick; first visit was free and subsequent drop ins are $10). They had an indoor and outdoor 25 yd pools. I choose outdoor which was slightly more modern and I lthought swimming outdoors would make a great change. The sun was not a problem but towards the end of my pull set the wind picked up and I felt like I had a sail with the paddles.

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

    main sets
    10x300 pull on 3:30
    100 easy
    12x50 drill/build by 25 on 1min

    warm down
    200 easy

    i could feel this weekends meet in my body today but stuck with it. It's amazing how the thought of a taper and a goal can keep me honest. I held sub 3:05s on all of these. The clock was an old style analog clock so I was hard to be that accurate. This set was tough but not as hard as it has been in previous weeks and I was pleased with how I felt at the end of this. The 50s were a long easy start to the warm down and I worked on hand position on entry. I am focusing on keeping my hands high in the water as long as possible on the entry so as to catch as much water as possible. I have a long stroke but Tom thinks I can keep my hands a little higher in the water on the entry enabling me to catch even more water.

    It it turns out that my hotel is a long way from the pool I swam at last time I was in Orlando so I will head back to the YMCA tomorrow morning.
    Swim Workouts
  10. Monday, Oct. 12

    by , October 19th, 2015 at 06:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Fort21

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x (50 AFAP + 150 EZ)
    50 EZ

    Total: 2150


    I wanted to do some more, but Fort21 had a bad headache. So we hit the whirlpool/steam room and drove home. I did a pretty easy workout over the weekend, can't remember what now ...

    There's only 108 swimmers entered in the Sprint Classic as of right now, which is much lower than usual. Hope a bunch more register tomorrow.

    Fort21 leaves tomorrow and I will be a sad mama.
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2015

    by , October 19th, 2015 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    4 x 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 x 25 sprint :45
    Choice/#4 swim @ 100%. All 25's are sprint.

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. COPS NT Level 2 Division 3 USAS meet - Day 2

    by , October 18th, 2015 at 06:15 PM (After a long rest)
    I had a good night of sleep but felt like I was run over by a bus when I got out of bed. I ached all over from yesterday's activities! Once I got going I felt much better but that first step out of bed was a BIG effort. I am surprised I was as sore with all the training I have been doing but I guess nothing replicates racing besides racing. This is one of the big reasons I signed up for the meet and will try to do at least one more kids meet this fall along with my 3 masters meets.

    Today we we did the same warmup as yesterday. My first three events were back to back to back and swam all three in less than 30 minutes. I was completely wiped out at the end and skipped the 500 to Toms dismay!

    100 fly - 56.4 I felt OK on this an did not die but my turns could do with some serious work. Tom said I brought my arm over the water on the turn as opposed to pulling my arm into my body and pushing off. I guess I have some technical things to work on.

    200 back - 2:02.4 I felt great on this and start once again felt good. Unlike yesterday's 100 I hit all my turns and generally had a really good swim. I was especially happy with how consistent my splits were going, 29.5, 30.8, 31.3, 30.8. It always amazes me how you can feel great after a good swim and then you get out of the water and the lactic acid hits and all of a sudden you hurt all over. This was one of those swims. I did about a 200 warm down after this swim and would have liked more but had about 7mins between the end of the back and my heat of the 100 free.

    100 free - 50.1 my legs were shaking on the block and I felt discombobulated throughout this race. I just felt like I was rushing everything and did not streamline properly, breathed off the wall and generally did not catch water. Only at 75 did I see a guy 2 lanes over and picked up my tempo to race him that I felt anything other than rushed. As it turned out I could not catch him and he went just under the 50 mark. I was really tired at the end, especially my legs.

    I have a few take aways from the weekend of swimming; on the shorter races I really need to relearn how to slow things down in my head and concentrate on doing the right things in the pool. If I just swim I seem to make basic mistakes, where as if I concentrate I can swim these races. Maybe it's not training for these events that mean I have to think about things that should just be natural, but right now I feel like I am just rushing in my 50 and 100 free especially. I have good endurance and pace and my 200s were really strong. To venture out of free and back I need to work on technique and perhaps my next venture should be an IM not a fly or breast event. I am planning on swimming the 4IM in Boston since its at the end of the meet when I am done with all my other target events. My final takeaway was that love swimming and especially racing. Long may this continue.
    Swim Workouts
  13. Sat Oct 17

    by , October 17th, 2015 at 08:59 PM (Senior Sprinting)
    Bridge Athletic, upper body only

    400 warmup
    8x25 w paddles and buoy on :35 (12s)
    10x50 w paddles and buoy on 1:00 (37-8s)
  14. COPS NT Level 2 Division 3 USAS meet - Day 1

    by , October 17th, 2015 at 01:33 PM (After a long rest)
    This morning I had day 1 of a local USAS meet hosted by the City of Plano but located at our pool in Rockwall.

    I warmed up up with the older kids and did:

    500 alternating free, back by 100
    400 reverse IM done as swim, kick, drill, swim
    300 alternating back,kick by 25
    200 done as 4x50 build free
    100 6 line underwaters
    50 easy
    200 back
    2 starts
    200 easy

    not my normal meet warm up but it made a nice change.

    Tom told me he had entered me in the 200 and 400 IM which luckily he had not so instead of the 9 events I was anticipating I just have 7 this weekend. Today I had 3 events in just under 2 hours.

    50 free - 22.79. I had a great start and used the same breathing pattern I used at the corporate challenge which I think works great, which is a breath before the flags and another mid way down the second length. Unfortunately despite the quick reaction time my hands slipped and I had separated hands on the start. I felt great going into the turn but was too close or as Tom said too fast and as a result I jammed my turn. I recovered pretty well but went into the turn first and came out second which sucked. I went for it on the second 25 and had a great finish but just missed the win loosing by .08

    100 back - 56.60. My start was much much better than the corporate challenge and I felt good the whole way. I mis-sighted the flags on the second turn and did one too many strokes but luckily went over clipping the bottom of my left foot in top of the pad. Despite this I had a great second 50 and won the race by some margin. As I looked down at the end of the race I noticed blood coming from my left foot only to discover I had an inch gash on the bottom of my foot. After getting out and cleaning it, it looked like a long deep paper cut and must have caught it at the jammed turn. It did not affect my race at all and stopped bleeding pretty quickly indicating a really clean cut. I went back before my 200 to take a look and could not see anything obvious that had caused the cut.

    200 free - 1:49.85. I felt pretty good the whole way and after the race was a little disappointed with my 3rd 50 split which was a :28 with the 2nd and 4th being :27s. I had a good race with the kid in the lane next to me and really enjoyed this one. It hurt pretty bad but it's so much fun to race.

    Overall 3 good races and decent times for this time of the year and after the week I have had travel wise. I am heading back to the pool in a few minutes to watch my daughter swim her session. I swim again tomorrow(100 fly, 200 back, 100 free, 500 free). Depending on how I feel at the end of the meet I may skip the 500 but Tom is insistent I think of this meet as a training session and swim everything so we shall see.

    Monday and tuesday I am in Orlando. I struggled finding a place to swim the last time I was there and have not looked yet.

    Updated October 18th, 2015 at 02:09 PM by StewartACarroll

    Swim Workouts
  15. Fri Oct 16

    by , October 16th, 2015 at 11:46 PM (Senior Sprinting)
    Friday overspeed day in the pool

    400 warmup
    12 x 12 1/2 (4 fr, 4 fl, 4k)
    6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
    4 x 12 1/2 free
    50 easy
    60 nb

    12 pullups

    later at the track

    10 x 100 barefoot on field, 10 push-ups in between
    340 jog on field
    Then went 3 x 60m sprint on field. Shouldn't have--pulled my hamstring on the 3rd one. Not seriously.
  16. Week 159 - Friday

    by , October 16th, 2015 at 09:50 PM (After a long rest)
    I had a really heavy night of sleep and woke feeling ok. It was nice to get home yesterday afternoon and sleep in my own bed last night. Despite today's workout being short in length is was very tough with intensity.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    8x100 alternating 2x100 free with snorkel on 1:05, 2x100 IM on 1:25
    8x75 kick on 1:10
    100 easy
    16x25 at 100 race pace with a turn on :35
    8x50 stroke drill, stroke on 1min
    12x25 underwater with fins on :40

    Warm down
    200 easy

    The first set in the main set was really tough and not what I was expecting. In talking to Tom afterward he said he wanted us to be tired when we did the race pace 25s. This was a really tough start. I was 1:01s on the 100s free and 1:09s on the 100 IMs. It was particularly challenging catching my breath while getting the snorkel on between IM and free. The kick set was also really tough and I was getting about 10 seconds rest. The 25s were tough today as a result of the tough couple of sets before we got to the race pace. It is tough doing a turn and seeing the clock but from what I could see I was coming in on :12-:13s to my feet which is good for me. I went IM order on the 50s stroke. I also worked the underwater with fins.

    Tomorrow and sunday i day I have a USAS meet and Tom has entered me in about 9 events. I am likely not going to swim so many events but I will also swim a few off events like the 100 fly. Should be a fun meet!
    Swim Workouts
  17. Friday, Oct. 16

    by , October 16th, 2015 at 09:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    8 x 50 choice @ :50
    1:10 rest
    6 x 25 power kick @ :40
    1:00 rest
    4 x 50 descend (No, I did 4 x 50 EZ something or other)
    2:00 rest

    Main sets:

    2 rounds: (fins & paddles)
    5 x 50 @ :50 @ 200 pace
    4 x 50 @ :45 @ 200 pace
    1 x 50 EZ @ :45
    2:20 rest
    1 x 100 fast @ 2:00 (no fins)
    1 x 100 EZ @ 3:00

    R1: I did the first 5 x 50 free @ 200 pace, but cruised the 4 x 50 and did some kicking. No way can I really do 200 pace on that interval; even just making a :45 interval is exhausting since I'm so unaccustomed to it. On the fast 100, I did 75 fast back kick w/fins + 25 EZ (got a calf cramp on the turn), cruised in at 58.

    R2: cruised all 9 50s, skipped 1 or 2. did the "fast 100" as 25 AFAP breast (12) then cruised

    2 rounds:
    4 x 50 @ 1:00 @ 100 pace (lol, my 100 pace 50s are 1 and done)
    2 x 50 @ :55 @ 100 pace (more lol)
    1:45 rest
    1 x 50 AFAP @ 1:00
    1 x 50 EZ @ 2:00

    R1: I did 5 x 50 backstroke kick w/fins pretty fast, 12.5 UW each length (avg 27s) skipped or cruised a 50 and then did 50 AFAP breast.

    R2: Cruised all 6 50s, probably skipped 1, and did another AFAP 50 breast.

    2 rounds w/fins:
    1 x 25 shooter @ :45
    1 x 25 burst SDK + cruise @ :45
    1 x 25 EZ @ :45
    3 x 25 AFAP @ :45
    1 x 50 EZ

    I worked this set, though AFAP is a relative term on :45 and I had to breathe.

    100 EZ

    Total: 3500 total, I probably missed 150 or so


    Fort21 and I decided to go to the Pitt practice. I felt dead in the water at first after my last double. I would have liked more of a slo mo warm up instead of the short rest 50s to start. I also didn't really expect the hard 200 set on sprint night. That would have been absolutely grueling if done as assigned, even cruising parts of it made it hard to sprint later. The total yardage is not dissimilar to what I might do on some days. But the work to rest ratio is utterly different; I expect to be sore.

    I did have a ton of fun swimming with my friends there. It's such a nice change from always swimming solo. I guess doing more workouts like these would help my 100s, possibly. They are definitely not good for 50 training, but I can do that easily on my own. I will definitely need an easy swim this weekend and I'd like to rest a few days for the Sprint Classic.

    Before swimming, I did do 15 minutes of rehab exercises and 30+ minutes of stretching and yoga. Feeling pretty blasted now and in need of more body work.

    Updated October 17th, 2015 at 09:30 AM by The Fortress

    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/19/2015

    by , October 16th, 2015 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    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 + 100 swim

    1 X 75 build 1:30
    4 x 50--descend 1-4-- 1:00
    8 X 25 sprint :45 #8 on 1:30
    Two rounds--choice

    4 X 200 IM 3:30

    12 X 100 free(swim or pull)
    2 on 1:30
    4 on 1:20
    4 on 1:15
    2--warm down-- 2:00

    Swim Workouts
  19. Thur Oct 15

    by , October 15th, 2015 at 10:48 PM (Senior Sprinting)
    Bridge Athletic

    8 x weighted pullups (25#)

    400 loosen swim
  20. Week 159 - Thursday

    by , October 15th, 2015 at 11:14 AM (After a long rest)
    I had a crazy but very productive day yesterday in Boston. Despite my horrendous week of travel I did not feel tired yesterday however I think it hit me after dinner last(Bertucci's sporky pizza) and I almost passed out.

    This morning I swam at Boston University with the BUMS. Who would not want to swim with a group called the BUMS! I swam with this group before and they have some younger fast swimmers who pushed this old man. I held my own which was a nice feeling!

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

    main sets
    4x25 fly kick as front,right, left, back on :30
    3x50 back on :50 as rotation drill, right arm/left arm drill, build
    4x25 breast kick on :30
    3x50 free on :50 as rotation drill, right arm/left arm drill, build
    2x50 back on 1min odd smooth, even AFAP
    4x100 free with snorkel on 1:25 smooth
    6x150 on 2:15 as 100 free smooth, 50 back afap
    4x50 back on 1min odd smooth, even AFAP
    4x100 free with snorkel on 1:25 smooth
    4x150 on 2:15 as 50 free smooth, 100 back afap

    the group did one more round of 50s,100s and 150s which I had to skip to make my meeting.

    I felt much much better in the water today and had a little more energy. I deliberately held back a little today with my thinking; I did not want to feel crappy tomorrow. I was holding :31s on the smooth back 50s and :28s on the afap. On the 100s I held 1:02-1:04(mainly 1:03s). On the 150s my back felt strong. I was holding 1:35s on these and was surprised I was no slower on the 150s with 100s back vs the ones with 50back. I am hopeful my back continues to improve and I have a good meet at the woodlands. I am curious whether my 200 back at the SPMS meet last year was an abortion or an event I continue to be fast in. My LCM 200 back was disappointing at Nationals so I don't know what to expect. Hopefully my next tapers will be unaffected by health related issues this go around. Can't wait for my drop taper and then my full taper for Boston/Worcester.
    Swim Workouts