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Swim Workouts

  1. Tuesday Nov 10

    by , November 10th, 2015 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 25 power kick @ :30
    50 EZ

    Main sets:

    4 x 50 stroke rate drills + cruise @ 1:30
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :40
    -- ack, too tired for fly
    100 EZ

    3 x
    10 x 25 @ 100 pace @ :45
    150 EZ

    20 x 25
    odds = free @ 100 pace @ :30
    -- a tad slow
    evens = EZ @ :45
    150 EZ

    6 x 50 EZ
    50 DAB

    Total: 3500


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


    I'm still feeling pretty bushed and sore. Don't know if I'm still making up for that sleepless night or I coming down with something. May just take it easy tomorrow. Off to Lil Fort's cross country banquet soon. They have a three week break until winter track starts and, interesting, their coach told them not to run at all during break. I feel like masters could probably use more mental and physical breaks like that.

    Registration for NE Champs/Zones opens today: scmchamps.blogspot.com

    Updated November 10th, 2015 at 06:14 PM by The Fortress

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2015

    by , November 10th, 2015 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    2 X 50 1:00
    Two rounds

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    All swims choice on 1:15

    3 X 200 3:20
    8 x 100 1:40
    200's: negative split
    100's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  3. Workout 11/09/15: morning

    by , November 9th, 2015 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great visit with the family to Philly over the weekend to visit our daughter, including my first ever trip to IKEA and a 76ers game. Traffic was heavy on Friday as we arrived, but light on Sunday as we returned to VT. We stayed at a Courtyard on the Navy Yard, a real treat.

    Quick swim today before work ...
    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with ak
    - 150 swim with AP strong
    - 100 pull with buoy

    100 easy and out
    (Solo/Rec/1400 yds/25 min)
    --------------------------------
    Told you it was quick! Long week at work but I hope to swim on Wed and Thursday.
    Categories
    Swim Workouts
  4. Mon Nov 9

    by , November 9th, 2015 at 07:33 PM (Senior Sprinting)
    400 warmup

    8 x 25 AFAP, 75 ez after each:
    1. Free f+p
    2. Free f
    3. Free from the blocks
    4. Fly f+p
    5. Free f+p
    6. Free f
    7. Fly blocks
    8. Free blocks
    200 ez
    6 x 50 on 1:00
    50 ez
    50 nb
    50 ez
    50 nb

    A few striders on the FB field
    10 pullups
  5. Monday Nov 9

    by , November 9th, 2015 at 06:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    150 EZ

    Pyramid 50 frees:
    9 x 50 free with 6/7/8/9/10/9/8/7/6 strokes fast then cruise @ 1:30-2:30
    200 EZ

    10 x 25 breast @ 100 pace @ :45 (18s)
    -- really should have kept going but didn't have the mental wherewithal today
    200 EZ

    10 x 25 free w/fins @ 100 pace @ :40
    -- starting off SDK-ing on back
    --12s
    200 EZ

    Total: 2900


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


    I slept better last night, and was able to do a solid workout at Sewickley. I came home and did 45 minutes of yoga/stretching/foam rolling. I signed up for a small SCM meet this weekend in Ohio: 50 free and a couple off events. Not 100% sure that I will go; I'll see if I feel like making the drive. In general, I still think I need to continue to bust out of my Pittsburgh doldrums by going to more meets to prep for next year.
    Categories
    Swim Workouts
  6. Sunday Nov 8

    by , November 9th, 2015 at 12:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


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

    Main sets:

    2 x
    10 x 25 w/fins, 15m+ UW SDK @ :30
    50 EZ
    extra 50 EZ at end

    4 x 50 off the blocks, SDK @ 100 pace then cruise
    100 EZ

    4 x 25 free @ 100 pace @ :30
    100 EZ

    10 x 50 various EZ @ 1:10-1:15
    200 EZ

    Total: 2600


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


    I wanted to do a real sprint workout yesterday, but I was too blasted. My upper body was still sore from that dryland palooza (too many med ball slams, etc). Plus, I only got a few hours of sleep Friday night in Hershey. I'm never a great sleeper, but sleep especially badly in hotels or when my monkey mind is active. I'll give it another go today.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2015

    by , November 9th, 2015 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be swimming LCM on M-W-F and SCY T-T

    SCY
    WARM UP:
    1 X 250 4:00 3:40
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 x 100 kick 2:15
    6 x 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 x 200 50 stroke/50 free 3:30
    6 X 25 stroke--fast-- :40 #6 on 1:10
    Two rounds

    1 X 300 4:30 4:00
    1 x 200 3:00 2:40
    1 X 100 1:30 --
    Two rounds pull. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  8. Sun Nov 8

    by , November 8th, 2015 at 10:33 PM (Senior Sprinting)
    Bridge Athletic, main sets front squats and DBBp

    300 warmup
    Paced a friend on a couple of 100s at about 1:01. He was doing 10 of them on the 3.
    4x50 one breath on the 1:15
  9. Week 162 - Friday

    by , November 6th, 2015 at 11:43 PM (After a long rest)
    Crazy crazy times at work and I had a very late night by my standards last night. Not the ideal prep for my meet this weekend but I still managed about 6 hours of sleep. This mornings workout was a meet warmup and then the team breakfast which is always fun.

    Unfortunately i I had to rush back into work early so had to cut the chit chat short. Luckily I got done at 5pm and handed my laptop with some prototype code and a presentation to one of our engineers who is heading the Philidelphia for a Life Sciences conference(oh yawn).

    400 free with snorkel
    6x50 catchup on :50
    3x100 kick on 2mins
    6x50 build and descend on 1min
    4x25 done as easy,fast,easy,fast on :40
    200 easy

    i felt good in the water at slow speed but was tired in my legs on the build and fast sets at the end. Tonight I shaved don after coaching my kids. I have an early start tomorrow with the drive to the woodlands. I have a good feeling about this weekend. It will be a lot of fun no matter what.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 11/09/2015

    by , November 6th, 2015 at 01:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 swim

    2 X 100 IM 2:00
    4 X 50--1 of each-- 1:15 #4 on 1:30
    Three rounds

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  11. Thursday Nov 5

    by , November 5th, 2015 at 06:25 PM (The FAF AFAP Digest)

    Drylands:

    I met two of my Team Pitt buddies at the Oxford Athletic Club to give them some dryland training. I had a long list of exercises to demo for them, and we were at it for about 1:40. (We were mostly taking turns doing things.) I can't remember everything I did, but know I did the following and expect to be sore:

    ab wheel roll outs, 10
    kneeling ab crunches, mystery weight x 10
    russian twists on incline, 25 x 2 x 25
    flutter kicks on bosu, 2 x 50
    plank, 1:00 & plank w/DB row, 10
    streamline crunches, 2 x 50
    hanging leg raises, 10
    hip thrusters, 25 x 1 x 10
    bulgarians in streamline, 10 each leg
    hip abductors, mystery weight x 2 x 6
    leg extensions, 110 x 1 x 15
    plyos, 5 of: knee tuck jumps, squat jumps w/DBs, star jumps
    standing broad jumps, 10
    bunny hops over bench, 10
    split jumps, 10
    med ball slams (maybe 20 of regular slams, twisting slams and reverse overhead slams in racquetball court)
    DB rows, 45 x 2 x 5 each side
    seated row & seated row negative, 70 x 1 x 5 of each
    skull crusher + leg raise w/bard, 10
    overhead squats w/bar, 2 x 5
    extreme angle gob let squats on boxes, 50 x 2 x 6
    explosive fly pulls, 5
    cable push pull, 10 each way
    push press w/bar, 2 x 5
    5 deadlifts & good mornings w/a 45 lb bar


    Then Kathy and I hopped in the pool and did a quickie workout, and I showed her my chute and bungee cordz. I think we did more chatting than swimming.


    500 various
    8 x 50 @ 1:00 (2 swim, 2 kick)
    2 x 25 w/chute
    50 EZ
    2 x 25 w/chute
    50 EZ
    1 x bungee cordz + fins+ paddles, swim out to resistance and do 10 fast breast pulls, 50 EZ
    1 x bungee cordz + fins, kick out to resistance and do :20 AFAP back kick
    100 EZ
    200 EZ

    Total: 1600 or so ...


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


    My upper body feels pretty sore right now. Hopefully, I can still manage to get in a decent workout at Sewy tomorrow before heading up to Hershey bc I won't be swimming on Saturday. Lil Fort was psyched to see our door all decorated with "Go Gillbabe" signs when she got home from XC. The States team even got customized jackets with their name on them. These kind of things mean a lot to teenage girls.

    Updated November 5th, 2015 at 07:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Week 162 - Thursday

    by , November 5th, 2015 at 09:15 AM (After a long rest)
    I slept really well but was sore this morning. The feeling did get better when I did some fast 25s and at the end today I felt good.

    2 rounds of bands
    1 round of abs(crunches, forearm planks, planks, head stand, flutter kick)

    400 swim with snorkel
    6x50 catchup on :50
    12x25 with fins, open, close, easy, fast on :40
    200 easy

    i hit solid 10s on all the fast 25s with fins which is good for me.

    I spent time helping a couple of my team mates with stroke technic this morning. I realized I take for granted how efficient my stroke is and all those hours of stroke work as a kid pay dividends for life. I have my own technic challenges but a lot of the fundamentals were drilled into me in childhood. Thanks Dave Holding(RIP)!!! I took video of a couple of my teammates free and we reviewed it together. Neither does a complete pull, with there hands finishing at there waist instead of there thigh. It was fun using slow motion to highlight how much of there pull they miss and it's a great tool to communicate what they can do differently. It was fun helping.
    Categories
    Swim Workouts
  13. Week 162 - Wednesday

    by , November 4th, 2015 at 10:52 PM (After a long rest)
    I felt a little better in the water this morning. I slept great and woke looking forward to practice. Even at 4:45 I love the thought of swimming. What a sad sad man I am

    today was was another drop taper workout and it felt really good getting out before everyone else.

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

    main sets
    6x100 kick on 2mins no faster than 85% effort
    100 easy
    6x50 free on 1min at 200 race pace
    100 easy
    4 free starts
    4 back starts
    4 turns
    8x50 on 1min perfect smooth backstroke

    warm down
    200 easy

    I went 1:25-1:26 on the kick set and felt very smooth. On the race pace 50s I went :25,:26,:26,:26,:26,:25. This was not as smooth as the kick but I felt pretty good and my times were great. On my back starts I keep going too deep again. On the smooth 50s back I held :31-:32s and again felt really smooth and strong. I think my back is going to be good this weekend.

    Tonight I went for a massage. I tried out a new place several of my teammates raved about and it was really good. I am very sore right now but drank lots of water and think it will benefit me by Saturday.

    I have decided to shave for this meet and will reshave and taper for Boston. Sort of taking my own advice on taking every opportunity to swim fast.

    Updated November 5th, 2015 at 09:06 AM by StewartACarroll

    Categories
    Swim Workouts
  14. Wed Nov 4

    by , November 4th, 2015 at 10:33 PM (Senior Sprinting)
    400 warmup
    8 x 25 AFAP:
    1. Free from blocks
    2. Running dive free
    3. Fly blocks
    4. Free blocks
    5. Free running dive
    6. Fly r.d.
    7. Free blocks
    8. Free blocks
    75 easy after each
    50 nb

    12 pullups
    5 x 1 explosive pullups
  15. Wed Nov 4

    by , November 4th, 2015 at 10:17 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10, did backstroke kick
    50 EZ
    4 x 25 scull + flutter kick @ :45
    6 x 25 power kick @ :45
    50 EZ

    Main sets:

    7 x 50 breast drill w/fins: 25 breast w/6 flutter kicks in streamline + 25 breast dolphin @ 1:00
    50 EZ

    7 x 50 more breast drills @ 1:10
    -- NO! I did 6 x 50 burst SDK to 15m + cruise + 1 x 50 EZ

    5 x 100 breast, hold low stroke count @ 2:15
    -- NO! I did 50 fast dolphin or flutter kick w/board & fins + :15 rest (to stay out of my lanemates' way) + 50 EZ
    -- This was really hard. Went 25/26/26/26/25 on the fast ones. I consider my 100 pace to be 27s.
    1 x 100 EZ

    4 x 50 done as 25 fast breast + 25 EZ @ 1:30 (avg 17s)
    1 x 100 EZ

    6 x 100 IM, sprint the breaststroke @ 2:20
    -- NO! Did another kick set. Did 25 fast backstroke kick w/fins + 75 EZ
    -- went 10s on the fast 25s
    -- I felt totally beat on this set.
    1 x 150 EZ

    Total: 3000


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


    It was breaststroke night (horror emoticon). I don't mind doing some breaststroke, but that was a ton of it with no kick sets (another horror emoticon for no kicking). I had to modify some sets to get in some burst SDKs and kicking. The 5 x 100 set that I did as 50 fast + 50 EZ was a killer. Really more of a best average set for me. I was pretty dead after that, though my fast 25s backstroke kick were still at my usual pace. Bill said they were going to do some fast kicking on Friday. But I won't be there, as I have to travel to Hershey PA for XC State Champs. Lungs were better tonight, but still bothering me a bit bc of the colder water. I feel pretty dead after that workout, more than I would after one of mine. I guess I am just not used to non-drop dead sprinter HIT intervals ...

    Updated November 4th, 2015 at 10:31 PM by The Fortress

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/06/2015

    by , November 4th, 2015 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 descend 1:00
    Two rounds

    1 x 200 kick

    12 X 50--choice 1:20
    #3-6-9-12 are fast

    3 X (start-turn-finish

    Relay starts

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/05/2015

    by , November 4th, 2015 at 12:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    I am going to post Thursday and Friday workouts which will be meet prep. I'll be pretty busy tomorrow with relays etc.

    SCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100--choice-- 2:30
    odd: easy
    even: strong 85/90%

    3 X 25 sprint :45
    1 X 25 easy 1:15
    Four rounds--choice

    3 X (start-turn-finish

    Relay starts

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Week 162 - Tuesday

    by , November 3rd, 2015 at 11:14 PM (After a long rest)
    I woke a few times more than normal last night but felt good when I got up. Today was an easy light workout. I am still not feeling that awesome in the pool but today was better than yesterday.

    Drylands
    2 rounds of bands working on shoulders
    1 round of abs(flutter kick, crunches, leg lift, planks, v sits)

    400 swim with snorkel
    6x50 catchup on :50
    12x25 open,close,easy,fast on :40 with fins
    300 easy

    i saw a few :10s on the fast 25s today. I have not hit these in quite a while. Tomorrow will be a short workout and the rest continues for this weekend in the woodlands. I am focusing on my back events this weekend and I hope I have a good meet. If I drop some good times I will not swim these again in SCM.

    Updated November 4th, 2015 at 04:00 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Workout 11/03/15: evening

    by , November 3rd, 2015 at 10:35 PM (Maple Syrup with a Side of Chlorine)
    A beautiful day today here in southern Vermont, and i was able to get out on the motorcycle for a nice looking ride with Lena. Made it to masters tonight...

    3 x 100 choice on :15sr
    2 x (with snorkel)
    - 50 kick with ak
    - 100 pull
    - 2 x 25 build (plus an extra 200)

    2 x 200 as 50 choice 50 pull (did 50 after each)
    4 x 100 descend 1-4 (did 50 non free after each)
    8 x 50 choice (in pairs: easy then hard)

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)
    ----------------------------

    Great swim tonight. Joined Greg, Carol, MG, and Jim as Matt and Peggie were on their own.
    Categories
    Swim Workouts
  20. Tue Nov 3

    by , November 3rd, 2015 at 09:35 PM (Senior Sprinting)
    Bridge Athletic (deadlifts, incline dbbp)
    Weighted pullups

    400 ez
    250 drill
    50 nb