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Swim Workouts

  1. Sun Sep 27

    by , September 27th, 2015 at 10:31 PM (Senior Sprinting)
    Weights, 8 reps, ten or so exercises

    LCM
    400 warmup
    10 x 50 on 1:10
  2. Workout 09/26/15: morning

    by , September 26th, 2015 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning - swam with Greg and Kevin, with Matt and Marie on their own.

    200 free/100 kick/200 pull
    4 x 25 burst and cruise on :35

    4 x 125 on :15sr (50 free, 25 stroke sprint, 50 free dps)
    1 x 300 pull
    1 x 100 kick
    10 x 50 on 1:05 (odds choice, evens FAST Free progression - hit 28 on the last one)
    200 loosen and chatter (I also added an addition 200 over the course of the swim)
    (Masters/Rec/2400 yds/60 min)
    --------------------------------------

    Wow, it's been two weeks since my last swim. I made good on the threat to start painting the house, and that has consumed any extra time in my schedule. I am getting a good workout each day scraping, caulking, and prepping...not to mention the painting! Lena has helped out to make the process a bit more bearable. I have also replaced the motion light on the garage, installed a keyless deadbolt for the backdoor, replaced the external vents for the dryer and the bathroom fan, and some finish carpentry that needed to be completed on the addition we put on a few years ago. At this point, the only painting that needs to be finished is the trip on the back of the house, and in the spring I will likely do that (unless the weather warms up a tad) as well as the west side of the house. I'll have some landscaping to do as well heading into this fall as we had a family friend remove three trees and a few shrubs that got a little out of control.

    I posted about our last team OW swim here (http://forums.usms.org/entry.php?368...ut-09-06-15-OW). My class at the college this year is going well - I really enjoy the professor and the reading that we are completing. I also watched 'The War Room' with Preston and Lena on Monday - great movie about the power of prayer that our community was blessed to have play locally.

    Updated September 27th, 2015 at 07:53 PM by rxleakem

    Categories
    Swim Workouts
  3. Sat Sep 26

    by , September 26th, 2015 at 09:45 PM (Senior Sprinting)
    SCY

    400 warmup
    4 x 12 1/2 free on :45
    4 x 12 1/2 fly on :45
    4 x 12 1/2 kick on :45
    4 x 25 w fins (ez/f, f/ez, build, fast)
    4 x 12 1/2 free on :45
    50 ez
    50 nb
    Categories
    Swim Workouts
  4. Week 156 - Saturday

    by , September 26th, 2015 at 08:25 PM (After a long rest)
    I made back from DC and headed to the pool for a parent meeting. I got home around 8pm and had food and then went to bed. I was really tired. My daughter had a meet at the pool this morning so our practice was early. I was tired in the water today.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 kick with fins on 1:30
    20x100 best average on 1:50

    Warm down
    200 easy

    It took me a few 100s to get comfortable but finally I got into the groove and had a great set holding :55/:56s today.
    Categories
    Swim Workouts
  5. Fri-Sat, Sept 25-26

    by , September 26th, 2015 at 02:48 PM (The FAF AFAP Digest)
    Friday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 90 x 4 x 5
    pull up negatives, 3 x 5
    supine flutter kicks on bosu, 2 x 100
    russian twists on incline w/plate, 25 x 3 x 25
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    glute isolator, 50 x 3 x 5 each leg
    med ball slams, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    resisted standing broad jumps, 30 x 2 x 5
    altitude drops, 5



    Saturday: Swim/SCY/Solo

    Warm up:

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

    Main Sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    4 x
    4 x 50 @ 100 pace intensity w/fins @ 1:30
    1 x 100 EZ @ 3:00
    -- did these IM order
    -- free hurt, was tired

    200 EZ

    8 x 50
    odds = free w/Lochte turn working on quick switch from back to belly @ 1:00
    evens = EZ @ 1:30
    100 EZ

    Total: 3050


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


    I'm contemplating whether to go to yoga today. It's a 90 minute class, and that's really on the long side for me. I guess I could just leave after an hour. I haven't been to yoga for over 3 weeks ... Lil Fort is off at her first overnight trip with her XC team -- big invitational today in Hershey PA. She won't be home until late.

    Teen Fort (who just turned 21 actually) had big news today. She got accepted into a medical/health services program in Delhi India in January. Then, she's headed to Adelaide Australia in mid February for a semester abroad. She'll probably swim with some masters teams there. I seem to remember Water Rat saying that Adelaide was a mecca for masters swimming. She's going to travel in Australia and New Zealand for a couple weeks before that. I am super jealous of all her international travel. I'd love to go visit her there on her spring break. But that would basically eviscerate the SCY season and my focus March SCM meet ...
  6. Fri Sep 25

    by , September 25th, 2015 at 11:00 PM (Senior Sprinting)
    Dryland
    10x100yd on field, 10 push-ups in between
    4x20 bear walk etc
    2x400 jog on track
    10x50 stadium steps

    Swim
    400 ez

    12 pullups
  7. Week 156 - Friday

    by , September 25th, 2015 at 09:53 PM (After a long rest)
    Today I swam with Alexandria Masters at the Mt Vernon rec center. They have been swimming outdoors until this week and a number of the guys I know apparently took some time off toward the end of the summer. This week was a get back into it kind of week and today was a 50s day. It was not my normal workout but it was fun seeing old friends and it's always good swimming.

    Warm up
    200 swim
    200 kick
    200 pull

    main sets
    2x(
    1x50 fast on :45
    5x50 kick on 1min
    3x50 on :45
    1x50 easy
    4x50 pull bouy on :45
    5x50 fast with paddles
    1x50 fast on :45)
    round 1 free
    round 2 back

    warm down
    200 free
    200 kick
    200 pull
    200 double arm back
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 09/28/2015

    by , September 25th, 2015 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    1 X 50 swim 1:00
    6 x 50 kick 1:10
    1 x 50 swim --

    1 X 50 easy 1:00
    1 X 75 build 1:15
    5 X 25 sprint :30 #5 on :45
    Four rounds--choice.

    4 X 50 strong 1:00
    1 x 200 3:30
    Four rounds--200 is moderate

    WARM DOWN: 4 X 50 easy

    4900Y
    Categories
    Swim Workouts
  9. Thur Sep 24

    by , September 24th, 2015 at 09:07 PM (Senior Sprinting)
    10 pullups

    LCM

    400 warmup
    4x25 free on :40 @ 100 pace
    100 ez
    4x25 fly on :40 @ 100 pace
    50 ez
    50 nb
  10. Wed-Thur, Sept 23-24

    by , September 24th, 2015 at 04:35 PM (The FAF AFAP Digest)
    Wednesday:

    Did 2000 EZ and got a much needed massage.


    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

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

    20 x 25 fly w/fins @ 100 pace @ :45
    250 EZ

    Then I did a long mastersized Stanford kick set with hypoxic swimming and fast kicking. I didn't feel like taking fins on and off and on and off, so just used fins. The "fast" kicks were at 100 pace, and the # of them increased as you went.

    2 x 100 free, 3-5 SDKs each wall @ 1:30
    4 x 50 kick, odds = fast, evens = EZ @ 1:00 (dolphin = 27s)
    4 x 75 backstroke, 12.5+ UW each length @ 1:30
    6 x 50 kick, odds fast, evens = EZ @ 1:00 (flutter = 27s) @ 1:00
    4 x 50 IM transition, 15 m UW each length @ 1:00
    8 x 50 kick, odds = fast, evens = EZ @ 1:00 (back = 25s)
    8 x 25 backstroke, 15m UW @ :30
    8 x 25 kick, odds = burst dolphin to 15m, evens = EZ
    1 x 100 EZ

    8 x 25 no breath free w/paddles @ :35
    50 EZ

    Total: 4200


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

    Wow, didn't realize I did that much. Doug Martin would be appalled! That kick set was 2100. Haven't done a long kick set in quite awhile; it was probably good to work on leg conditioning. I haven't done any fly in about 3 weeks either. I won't be swimming 100 fly anytime soon. It took forever to get home from Sewy today. That drive is just not doable more than a couple times a week. I wish I hadn't given so much notice to quit coaching. Tomorrow, I'm going to hit the gym. I may try out the Chartiers Valley masters practice on Saturday. It's at the civilized time of 10:00 am.
    Categories
    Swim Workouts
  11. Thu Sep 24, 2015 SCY

    by , September 24th, 2015 at 12:20 PM (Ande's Swimming Blog)
    Thu Sep 24, 2015 SCY

    Swam: Mon, T, & W, usually training 5 to 6x per week

    AM practice scy main pool
    Whitney coached
    6:00 - 7:30
    Swam with Mike & Alley Cat
    Beside Jim Sauer & Ben

    warm up
    did around 900

    Main Set

    4 rounds of:
    ? on 1:30
    ? on 1:25
    ? on 1:20
    ? on 1:15
    ? on 1:10
    ? on 1:05
    ? on 1:00
    3:00 break

    did 100's till 1:10 then 75's for 1:05 & 1:00

    16 x 25 on 25
    4 each stroke


    Next Meets
    figuring SCM out maybe New Orleans
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 09/25/2015

    by , September 24th, 2015 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    3 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    4 X (4 X 50 1:10 #4 on 1:30
    50's: i of each IM order--free is fast on each round

    1 X 400 5:20
    3 X 100 1:40
    1 x 300 4:15
    3 X 100 1:40
    1 X 200 3:00
    3 X 100 1:40
    Pull. Descend each group of 100's 1-3

    WARM DOWN: 4 x 50 easy

    4800Y
    Categories
    Swim Workouts
  13. Week 156 - Thursday

    by , September 24th, 2015 at 09:20 AM (After a long rest)
    Yesterday was a crazy day. I had an out and bCk trip to Denver. My outbound 6:20 flight to Denver meant i was unable to workout yesterday which sucked. I would not normally go so far for a single meeting but this meeting was with a customer who we have been working on a very big deal and I have a personal relationship with one of the key decision makers. Our sales team did awesome on this one and my contact gave us great feedback and we should be able to get our deal across the line in the next 30 days! My return flight left Denver at 2pm and I was back in Dallas at 5pm. I even had time to pick my daughter up from her practice and we had a family dinner. I thought everything was going great and about 8pm I asked my son about his homework at which time my evening went from great to terrible. He told me he had math homework due tomorrow and needed my help which was most definitely ok. What I did not realize was that he had three days of homework all due this morning on materials he did not understand. Algebraic proofs!!!! OMG. I almost lost it but took a few minutes collected my thoughts and worked with him until 11:30 last night. By the time I went to bed it was almost midnight. I have another trip to Washington DC this morning and as such had arranged with my training group to get to the pool a little earlier than usual. The alarm went off way too early this morning!!!!

    i hauled myself out of bed on auto pilot and tried not thinking too much. Today was drylands and it was really rough.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    7x(5x(:45 of abs with medicine ball. I mixed it up today), :15 rest/transition)

    200 swim

    today will be a long day. Tomorrow I will swim with Alexandria Masters.

    Updated September 26th, 2015 at 07:06 AM by StewartACarroll

    Categories
    Swim Workouts
  14. Wed Sep 23

    by , September 23rd, 2015 at 05:56 PM (Senior Sprinting)
    Weights

    8 reps of: DB row, bench, incline, fly; deadlift, good mornings, cable pulls, triceps ext, squat, bw dips, weighted pullups

    SCY

    300 warmup
    5x50 drill
    50 nb
  15. Sarasota Y Sharks Masters 5:30 AM Workout 09/24/2015

    by , September 23rd, 2015 at 11:06 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50

    10 X 50 kick
    5 on 1:10
    5 on 1:05
    1 X 100 swim

    8 X 100 IM 1:45
    Descend 1-4/5-8

    6 x 300 pull
    Build last 150

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  16. Mon-Tues, Sept 21-22

    by , September 22nd, 2015 at 04:34 PM (The FAF AFAP Digest)
    Monday: Drylands

    rehab ex
    kneeling ab crunches, 170 x 3 x 8
    russian twists w/plate on incline bench, 25 x 2 x 25
    DB rows, 50 x 4 x 5 each side
    knee tuck jumps, 2 x 5
    med ball slams, 2 x 5
    straight arm dips, 95 x 3 x 15
    good mornings, 85 x 4 x 5-6
    hip abductors, 130 x 4 x 5
    leg extension negatives, 135 x 3 x 5
    skull crusher + straight leg raise, 50 x 3 x 8

    Did a 1000 EZ in the pool after



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:


    4 rounds
    10 x 25 @ 100 pace
    150 EZ

    R1 = back (15s-16 flat), I was happy with these bc I had to kick on my side from the 3 foot deep end.
    R2 = free w/paddles (14s)
    R3 = breast (18s)
    R4 = dolphin kick w/board & fins (12s)

    75 EZ to deep end
    w/bungee cord/fins/paddles: swim or kick out to resistance + X fast strokes or :30 fast kick
    -- call it 200
    100 EZ

    5:00 VK (dolphin) in deep end (call it 200)
    75 EZ

    Total: 3300


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


    I was really sore today from the gym. I may have increased the weight on too many exercises ... My bicep tendons could feel those DB rows. I also feel like I'm getting huge again. I'm always amazed how quickly I can add and lose muscle. I'm really happy to have a 90 min massage tomorrow. I'll probably just do an easy swim before.

    Updated September 22nd, 2015 at 05:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Tue Sep 22

    by , September 22nd, 2015 at 03:37 PM (Senior Sprinting)
    Mon Sep 21

    Dryland: about two miles of walking through airports all day and night. Stewart, pwb, Mark, I dont know how yall do it, traveling so much, and getting in workouts while you do. It's exhausting. I started out at 6 a.m. taking stairs and avoiding conveyors, but by 10 p.m I was standing still on the escalators.

    Today

    A glorious 87 day, empty SCY outdoor pool, water 83.
    10 pullups
    400 warmup
    8x25 AFAP from a running dive, 75 ez in between
    50 ez
    50 nb
    12 pullups
  18. Sarasota Y Sharks Masters 5:30 AM Workout 09/23/2015

    by , September 22nd, 2015 at 11:12 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    1 X 200 kick 4:30
    4 X 100 kick 2:15
    1 X 100 swim --

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice.
    Round 1- 100 is fast
    Round 2- 75 is fast
    Round 3- 50 is fast
    Round 4- 25 is fast

    18 X 100
    Every third IM on 1:45
    Others are free on 1:30

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  19. Week 156 - Tuesday

    by , September 22nd, 2015 at 08:53 AM (After a long rest)
    I am heading to Denver tomorrow on an early flight and won't be able to swim so decided to swim solo this morning and do the 16x50 200 race pace set. OMG this was tough. I felt OK physically but mentally my brain did not want me to do this set. I travel a lot and can relate to pwb on that front but I don't know how he and others train on their own and continue to push themselves. I had a great set but I would say it took an extra 10-20% of mental effort to do this set today.

    Dry land warm up
    5x1:30 on vasa swim bench with :30 rest between rounds
    2xbands on left shoulder

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

    main sets
    12x50 catchup/build by 25 on 1min
    16x50 on 1min at 200 race pace
    100 easy
    8x25 backstroke under waters with fins on :40

    warm down
    4x25 back kick with fins
    100 easy

    i went :25 on the first 50 and then held :26s for the rest. This was a good set but it was really hard from about #3 on to mentally stick with it today.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 09/22/2015

    by , September 21st, 2015 at 12:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    6 X 50 kick 1:15

    3 X 100 IM 1:45
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: round 1-fly 2-back 3-breast

    6 x 200 3:00
    Swim or pull. Negative split all 6.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts