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Swim Workouts

  1. Wed-Thur, June 10-11

    by , June 12th, 2015 at 08:40 AM (The FAF AFAP Digest)
    Wednesday:

    I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.


    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 50 free, descend 1-4 to 100 pace
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 2:30-3:00
    150 EZ

    10 x 25 fly w/fins @ 100 pace @ :45
    -- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
    150 EZ

    12 x 50
    odds = @ 100 pace @ 1:00
    evens = EZ @ 1:30
    150 EZ

    8 x 50 @ 1:00
    odds = back
    evens = back kick
    150 EZ

    Total: 3400


    Vinyasa yoga, 60 min

    This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.



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


    I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.
    Categories
    Swim Workouts , Running , Yoga
  2. Cranking on a Friday

    by , June 12th, 2015 at 07:37 AM (Mixing it up this year)
    This was a long as some called it boring one. There were some speed changes in this but for me in order to keep up it is all one speed....FAST.

    600 free
    12x50@:55 free w/paddles & bouy
    5x400@6:40 free w/paddles & bouy
    6x100@1:40 free w/paddles & bouy
    200 free EASY

    Total 4000 meters
    Categories
    Swim Workouts
  3. Week 141 - Thursday

    by , June 11th, 2015 at 05:47 PM (After a long rest)
    This morning I joined own and swam at Burlingame masters. The pool was setup scy. I was very tired this morning after a long week but I had a good practice. It always helps having Patrick pushing you.

    Warm up
    400 swim
    300 pull
    100 kick

    Main sets
    2x300 free with snorkel on 3:30
    50 easy
    3x200 pull on 2:20
    50 easy
    4x100 with paddles on 1:05
    50 easy
    6x50 swim with snorkel on :35
    50 easy

    Warm down
    1x(2x100 kick on 1:25, 2x200 pull, 300 swim)

    There were a lot of people in the lanes compared to what I am used to. The faster guys set the pace which helped thin out the lanes. 1:10 pace felt very easy today and even the 100s on 1:05 I was getting 5-7 seconds rest. Again Patrick hot on my heels and a fast younger swimmer in the next lane helped. I had to get out after an hour due to a meeting in downtown San Francisco so my warm down was really more main set and was two rounds but I did one and used it as a warm down. This was a short high tempo workout but it was a lot of fun. It has been a good training week and as usual I come back from California amazed at the facilities and how many fast masters swimmers there are at nearly every team I visit. It was great fun having dinner with Patrick and swimming with him at Burlingame this morning.

    Updated June 11th, 2015 at 06:24 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 06/12/2015

    by , June 11th, 2015 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout. Meets starts tonight.

    LCM
    WARM UP:
    6 X 100
    3 on 2:00
    3 on 1:50
    6 x 50 1:00

    1 X 200 kick

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Workout 06/11/15: noon

    by , June 11th, 2015 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    Lena suggested a motorcycle ride this morning so we hopped on the bike and went cruising. The boys finished school today so I picked them up after their half day of exams and made it to the pool.

    200 free/200 back/200 im drill
    600 shark swim
    1 x Noah's Ark (with IM progression on fast ones)
    100 easy
    4 x 25 from mid-pool FR on :40
    100 loosen and out
    (Solo/Rec/2000 yds/40 min)
    --------------------------------

    Another quiet day in the pool and I didn't have to share the lane! Planning to stay dry through the weekend, unless I can make it to the lake.

    Planning to catch a play,"Time Stands Still" at our local theater this afternoon with Lena, then out to eat with the kids to celebrate the end of the school year and Emma's moving back to Philly due to a promotion.
    Categories
    Swim Workouts
  6. Easy swim, work the legs

    by , June 11th, 2015 at 07:17 AM (Mixing it up this year)
    This was the day to give my shoulders a rest so the legs got to work today.

    500 Free
    500 free kick w/zoomers
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 breast as 100 pull w/zoomers /50 kick/50 swim
    200 free kick w/zoomers
    3x100@:15RI free w/snorkel as 15m kick/35m swim maintain 6 beat kick
    200 free EASY

    Total 2500 meteres
    Categories
    Swim Workouts
  7. Week 141 - Wednesday

    by , June 11th, 2015 at 12:01 AM (After a long rest)
    Once again I swam with the Stanford masters this morning and like yesterday I had a great workout. I was pretty tired this morning primarily due to my crazy day yesterday in which I drove down to Stanford from the hotel at sfo airport and back, followed by a trip back down the 101 for a meeting in San Jose, and then drove 2.5 hours to Sacramento for 3 meetings, followed by another 2.5 hour drive back to the hotel at sfo. Crazy long day! I felt every mile of yesterday in my back this morning.

    Todays workout was LCM once again.

    Warm up
    700 free with snorkel
    200 free
    200 IM
    200 free
    200 IM

    Main sets
    Kabata kick sets
    4mins done as 8x(20 seconds all out, 10 seconds easy)
    200 easy
    2mins done as 4x(20 seconds all out, 10 seconds easy)
    6x100 free on 1:25 done as 3 cruise, 2 medium, 1 fast
    100 easy
    8x(sprint to 20m flip and sprint 10m) on 1:10
    100 easy
    200 free with 10 seconds rest
    200 IM with 10 seconds rest
    200 free with 10 seconds rest
    200 IM with 10 seconds rest

    Warm down
    200 easy

    I worked the entire workout but especially the kick set and fast 30m swims.

    This evening I met up and had dinner with pwb which was a lot of fun. We are going to meet up and swim with Burlingame masters in the morning. Should be a lot of fast fun!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 06/11/2015

    by , June 10th, 2015 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    9 X 100
    3 on 2:00
    3 on 1:50
    3 on 1:45

    1 x 300 --choice
    Fins optional--include some kicking

    2 X (3 x 100 free 2:15
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    3 X (start-turn-finish)

    1 X 50 blocks

    WARM DOWN: 3 X 50 easy
    Categories
    Swim Workouts
  9. Workout 06/10/15: noon

    by , June 10th, 2015 at 01:37 PM (Maple Syrup with a Side of Chlorine)
    Very quiet in the pool this afternoon ...

    200 free/200 back/200 im drill
    1 x 100 on 1:30 pull
    2 x 150 on 2:15 (middle 50 kick)
    3 x 200 on 3:00 (third 50 kick)
    4 x 75 on 1:10 (kick/fast imo swim/pull)
    100 loosen and out
    ------------------------
    (Solo/Rec/2000 yds/35 min)

    I was planning for a good aerobic swim and got it today. Will be attending my niece's pre-school graduation later this evening.
    Categories
    Swim Workouts
  10. hardest thing is remembering what I swam

    by , June 10th, 2015 at 07:36 AM (Mixing it up this year)
    Sometimes it is hard remembering what I swam in the mornings. This one seemed easy to me. Maybe I am finally getting used to the 1:40 base interval.

    500 free
    5x100@1:45 free w/paddles & bouy
    10x50@:55 free w/paddles & bouy

    2x2003:20 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    4x25@:30 free w/paddles & bouy

    300 free w/paddles & bouy
    4x25@:30 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    2x200@3:20 free w/paddles & bouy

    200 free EASY

    Total 4000 meters
    Categories
    Swim Workouts
  11. Week 141 - Tuesday

    by , June 10th, 2015 at 12:12 AM (After a long rest)
    I did not get to my hotel until 10pm pacific(midnight central) but did go to sleep really fast as a result of being over tired. My alarm went off at 4:30am and I hauled myself out of bed and drove down from SFO airport to Stanford to swim with the Stanford Masters. I have swum with this group a few times previously and they are awesome and in my mind one of the(if not the) best masters programs in the country. The facilities are incredible, the workouts are tough and it's a whose who of college, national and Olympic swimming over the past 50 years.

    We swam LCM as I have every other time I have swum with Stanford.

    Warm up
    500 free with snorkel

    Main sets
    6x100 pull odds on 1:40, evens on 1:15
    50 fly on 50
    50 fly 50 back on 1:40
    50 fly 50 back 50 breast on 2:30
    50 fly 50 back 50 breast 50 free on 3:20
    50 free on :50
    50 free 50 breast on 1:40
    50 free 50 breast 50 back on 2:30
    50 free 50 breast 50 back 50 fly on 3:20
    100 easy
    6x100 pull odds on 1:40, evens on 1:15
    6x100 pull odds on 1:30, evens on 1:20
    6x100 pull odds on 1:40, evens on 1:15
    50 free on :50
    50 free 50 breast on 1:40
    50 free 50 breast 50 back on 2:30
    50 free 50 breast 50 back 50 fly on 3:20

    Warm down
    100 easy

    Today was IM day but as you can see we did a lot of aerobic pulling. After yesterday's aerobic threshold sets at home and today's fly and pull I was whooped and my shoulders were sore. I deliberately held back a little during the IM set but let go on the pull set. I was holding 1:10s on the easier 100s and 1:03-1:05s on the faster 100s. I am generally pretty quick but I feel slow swimming with Stanford and this is why I would go 30miles out of my way to swim with this group as I did this morning. Despite being sore and tired, swimming with so many great swimmers was awesome and I am looking forward to heading back tomorrow for round 2.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 06/10/2015

    by , June 9th, 2015 at 03:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

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

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

    1 X 50 blocks--sprint

    WARM DOWN: 3 X 50 easy
    Categories
    Swim Workouts
  13. A semi easy recovery for the shoulders

    by , June 9th, 2015 at 07:27 AM (Mixing it up this year)
    This was a leg day for me and I worked them. I am torn in my wieght loss. I know I need to slim down in the butt and thigh area but then again that helps me float better.
    You can't have both.

    I am also on call this week at work so that means more stopping to check the pager.

    500 free
    500 free kick w/zoomers
    10x50@1:15 back steady kick throughout play with arm tempo
    500 free kick w/zoomers
    3x100 free w/snorkel each 100 as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
    200 free EASY!

    Total 2500 meters
    Categories
    Swim Workouts
  14. Week 141 - Monday

    by , June 8th, 2015 at 01:50 PM (After a long rest)
    I went to bed at 6pm last night and slept solidly until 4:30am. I felt a little stiff from all the sleep but generally pretty good when I woke up this morning. The pool was setup LCM today.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    6x100 kick on 2mins
    9x300 swim descending in groups of 3 on 3:45
    8x50 on 1:10 done as 25 streamline kick with snorkel, 25 overkick

    Warm down
    200 easy

    We only have about 5 weeks until we start our Summer Nationals taper and I made a personal commitment to double down on my training the next 5 weeks. I worked the kick set holding 1:40ís. On the 300ís I went 3:35, 3:32, 3:30, 3:36, 3:33, 3:31, 3:35, 3:32, 3:30. I worked this set as hard as I could and was hoping for a bigger descend but was not expecting to go out so fast, and as I got tired it became increasingly difficult to just hold these times. I was the only one holding these times with a couple of others going off 4mins and most going off 4:30. I recall doing a set like this last summer but this is about as fast a send off I have done on this set LCM. My lats are very sore as I write this up. On the overkick we were asked to hold 8 beat kick for the entire 50 and I was whooped. The aerobic threshold set was really tough and I suspect I will feel it for a few days.

    I am off to California tonight and donít get into San Jose until 9pm pacific. I am planning on swimming with Stanford masters tomorrow and Wednesday and then swimming with pwb at Burlingam Masters on Thursday. Should be a great week of training.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 06/09/2015

    by , June 8th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20

    1 X 300--50 stroke/50 free

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

    6 X 25
    odd: blocks--sprint 25
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. workout 06/08/15: morning

    by , June 8th, 2015 at 09:09 AM (Maple Syrup with a Side of Chlorine)
    Enjoyed a beautiful Sunday with the ability to ride my motorcycle to church and then to the nursing home service in the afternoon. I then took a cat nap on the front porch as the gently breeze helped to move the clouds effortlessly through the blue sky. After supper I again staked out options for the summertime - local music/theater/festivals to take in with the family and more planning for our Ohio trip in August as well as the LGOWS. I hope to sure up hotels and itinerary's by weeks end.

    An easy swim after dropping the boys off at school ...

    200 Free/200 Back/200 IM drill
    800 shark swim
    100 easy and out
    (Solo/Rec/1500 yds/25 min)
    --------------------------------
    Only me and Scott in the fast lane today, but I continued on with my plan to do a recovery swim.
    Categories
    Swim Workouts
  17. Challenging distance today

    by , June 8th, 2015 at 07:38 AM (Mixing it up this year)
    Some might call this boring but it was a good set. Warm down was actually a 400 but I couldn't just leave it at 3900.

    400 free
    200 as 25 drill/25 swim
    8x50@1:00 drill/swim
    8x50@1:00 free

    21x100@1:40 free w/paddles & bouy holding 1:35's

    500 free easy

    total 4000 meters
    Categories
    Swim Workouts
  18. Week 140 - Saturday

    by , June 7th, 2015 at 03:31 PM (After a long rest)
    I don't know how I would describe today's workout. Quite a few of us were pretty broken down fter 2 straight weeks of practice with no day off. This was not a recovery workout but Tom decided to do today's main set as a competition between lanes 1-4 and 5-8. The pool was setup LCM.

    Warm up
    4x200 alternating 50 free, 50 stroke

    Main sets
    8x50 kick on 1:10
    Pick a stroke 100s on 2mins
    200 easy
    4x50 free from a dive on 1:30

    Warm down
    400 easy

    Tom gave different points for different strokes and he gave a point if you made your goal time on the stroke. The points were:

    1-Free
    2-Back
    3-Kick
    4-Breast
    5-Fly

    We did 13 rounds of which I did 12 free and 1 fly. I wore paddles and no pull bout and my goal time was 1:03. I held mainly 1:02s with a couple 1:03s toward the end. On the fly I put fine on and went 1:04. I don't seem to be able to swim fly easy and have one pace. It's sort of a plod but I made it. On the 50s from the block I went free and was 27,28,28,29. I was disappointed with the last one but I was really tired.

    I had to miss yoga because we were hosting a masters pool party at our house. We have had a lot of outdoor projects we have been attempting to do this spring which have been significantly impacted by all the rain we had. One of the outdoor projects involved building two big flower beds and moving 12 yards of bedding mix. My wife had moved a few yards in the week and I had to move the rest before the party. Last weekend we worried the party would be rained out and as it turned out it was blue sky and 95F. This made moving the dirt pretty hard work and back is still hurting from all the shoveling. I got it done and the party was a lot of fun. We had a great turn out and people seemed to have a fun time. I really enjoyed the fact that all the masters swimmers brought there kids and it was a great team/family experience.
    Categories
    Swim Workouts
  19. Sat-Sun, June 6-7

    by , June 7th, 2015 at 03:04 PM (The FAF AFAP Digest)
    Saturday: Swim/LCM/Solo @ Lebo

    Warm up:


    500 various
    4 x (25 scull + 25 free w/paddles)

    Main Sets:

    8 x 50 up tempo kick
    50 EZ

    2 x (50 @ 100 pace w/fins + 50 EZ)
    fly = 30, breast = 34

    4 x (50 AFAP w/fins + 150 EZ)
    fly = 26, breast = 30, flutter & dolphin kick = 27s
    100 EZ

    10 x 50 free w/paddles
    odds = smooth @ 1:00
    evens = 200 pace, maybe one was 100 pace @ 1:10
    100 EZ

    Total: 2,750 m



    --------------------------------------------


    Sunday: Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)

    Main Sets:

    16 x 50 w/fins @ 1:00
    -- blocks of 4
    -- 4 dolphin kick, 4 back w/paddles, 4 flutter kick, 4 breast w/paddles
    50 EZ

    5 x (50 @ 100 pace w/fins + 50 EZ)
    -- did 3 x fly (30, 30, 29), breast (35), dolphin kick (30)
    100 EZ

    6 x 50 various @ 1:10
    50 EZ

    Total: 2,500 m


    --------------------------------------


    I got two long course workouts in this weekend. Yesterday felt pretty good. I could do some swimming without finger pain (though it's still quite swollen) and my times were solid. Last night, I was at the Taylor Swift concert with Lil Fort and friends. The concert itself was great, but getting in and out of the stadium and across the bridge to the parking lot with 55,000 other people was a huge hassle. We didn't get home until 12:30 and I feel asleep at almost 2:00 am. As a result, I wasn't full of energy this am. But it was still nice to swim outside on a sunny day. I'm now at Lil Fort's very last travel soccer game somewhere out in the boonies. I had thought about going to yoga tonight, but it's a basics class and those bore me.

    Updated June 7th, 2015 at 05:35 PM by The Fortress

    Categories
    Swim Workouts
  20. Workout 06/06/15: morning

    by , June 6th, 2015 at 01:29 PM (Maple Syrup with a Side of Chlorine)
    I missed out on a swim yesterday after my wife tricked me into a "quick" shopping trip that included a stop at my mother-in-law's house and lunch at the local bakery. All good things, but I was looking forward to a good chlorine/counseling session. Last evening we went to my niece's birthday celebration and had a great time. We'll make it to her pre-school graduation next week.

    This morning I dropped Preston off to take the SAT's, then headed to the pool after grabbing a light breakfast and was able to get in a little earlier than the rest of the team.

    200 Fr/200 back/200 im drill
    4 x
    -50 kick on 1:00
    - 100 kick on 2:00
    - 50 fast IMO on 1:00
    - 100 IM on 1:50 [descend 1->4, 1:26->1:13]

    200 pull with big blue paddles (then joined the group)
    8 x 25 technique
    400 (every 4th 25 Fast) [used agility paddles]
    300 (every 3rd 25 Fast) [back]
    200 (every 2ns 25 Fast)

    4 x 50 as a group sharing the lane (OW survival)
    4 x (20sec Vertical Kick into 50 choice)
    (Masters/Rec/3500 yds/90 min)
    --------------------------------------

    Used the extra time to work on some IM, then had a great swim with Greg, Kevin, and Marie.
    Categories
    Swim Workouts