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Swim Workouts

  1. Week 156 - Friday

    by , September 25th, 2015 at 10:53 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
  2. Sarasota Y Sharks Masters 5:30 AM Workout 09/28/2015

    by , September 25th, 2015 at 01:56 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
  3. Thur Sep 24

    by , September 24th, 2015 at 10:07 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
  4. Wed-Thur, Sept 23-24

    by , September 24th, 2015 at 05:35 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
  5. Thu Sep 24, 2015 SCY

    by , September 24th, 2015 at 01:20 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
  6. Sarasota Y Sharks Masters 5:30 AM Workout 09/25/2015

    by , September 24th, 2015 at 01:03 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
  7. Week 156 - Thursday

    by , September 24th, 2015 at 10:20 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 08:06 AM by StewartACarroll

    Categories
    Swim Workouts
  8. Wed Sep 23

    by , September 23rd, 2015 at 06:56 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
  9. Sarasota Y Sharks Masters 5:30 AM Workout 09/24/2015

    by , September 23rd, 2015 at 12:06 PM (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
  10. Mon-Tues, Sept 21-22

    by , September 22nd, 2015 at 05:34 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 06:52 PM by The Fortress

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

    by , September 22nd, 2015 at 04:37 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
  12. Sarasota Y Sharks Masters 5:30 AM Workout 09/23/2015

    by , September 22nd, 2015 at 12:12 PM (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
  13. Week 156 - Tuesday

    by , September 22nd, 2015 at 09:53 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
  14. Sarasota Y Sharks Masters 5:30 AM Workout 09/22/2015

    by , September 21st, 2015 at 01:14 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
  15. Week 156 - Monday

    by , September 21st, 2015 at 12:53 PM (After a long rest)
    This week marks 3 years back in the pool. It's hard to believe I have been back 3 years and even harder for me to understand why I did not get back in sooner. I am loving every minute of it; including this aerobic beast of an anniversary workout.

    I was was a little sore this morning and put this down to no warm down after the corporate challenge. My sinus' are feeling pretty much back to normal and generally I feel good. I have another 4 days of meds so hopefully I will continue to feel better and better.

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

    main sets
    6x400 pull descend 1-3,4-6 on 5mins
    100 easy
    12x50 kick on 1min
    6x50 catchup/1arm free with opposite arm at side on 1min

    warm down
    100 easy

    i felt pretty decent on the 400s. I came in on the first one at 4:04. At that point I knew I was going to have a great set. I then went 4:02, 4:00, 4:04, 4:01, 3:58. The 50s kick were harder than they should have been and I held :40s. The one a free at the end was interesting. I struggled on this drill for some reason. I think if me a was out front it would have been fine but the arm by the side made it difficult.
    Categories
    Swim Workouts
  16. 2015 Richardson Corporate Challenge

    by , September 20th, 2015 at 08:26 PM (After a long rest)
    The corporate challenge was the event that got me back into swimming three years ago and this year the swim meet was in Rockwall. As always it was a fun meet and it was great catching up with fly storms who works for Southwest Airlines. She looked great for a DWoman doing 50 sprints and it was great catching up on deck.

    My my company only had 3 entries which was very disappointing since we have won the swimming every other year we have participated and to win you have to have at least 6 swimmers; 3 woman and 3 men. We also did not have enough to compete in the mixed relay which we have also won all previous years. The three of us who swam are all former college swimmers so we had some great results but alas our efforts will not count. Annoying and disappointing.

    Warm up
    400 free
    6x50 drill
    2x25 sprint free
    2x25 sprint back
    100 easy

    First up was the 50 free. They swim the heats in 10 year age brackets and some of the 20-30 year old men went 22.x's. I had an awesome start and felt really strong the whole way and finished in 22:51 which is my best in season time as a masters swimmer. I was very to hang with the 20 somethings.

    Next up up was the 50 back. Again the 20-30 year olds went 25.x's and set times for me to chase. I had a very deep start and struggled to get up before the 2nd yellow marker and like last year took my first stroke almost fully submersed and almost came to a complete stop. I had a good turn but again went deep. My time was 26.91 which was pretty slow but I am ok with this one. If only I could get my underwaters working I would rock in the 50 back. I think this is something I really need to focus on if I am going to continue swimming this event. My actual underwater speed felt good but it was negated when I was forced to take a stroke underwater twice.

    Hard to to believe this week will mark my 3 year anniversary in the pool. I have loved nearly every minute of the journey and I owe a lot to my work colleague who signed me up for the Richardson Corporate Challenge in 2012.

    I dont recall if I blogged this or not but I saw an orthopedic doctor last Monday and they think I have a torn miniscus in my right knee. I am heading back tomorrow for an MRI and then they will determine the course of treatment based on the MRI results. Luckily it has not given me much trouble recently.
    Categories
    Swim Workouts
  17. Sunday, Sept 20

    by , September 20th, 2015 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull

    2 rounds
    10 x 25, SDK to 15 meters (10 kicks) then cruise @ :45
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    4 x (50 AFAP w/fins + 200 EZ) @ 7:00

    25 EZ to shallow end
    5 x 50 free w/Ryan Lochte type turn @ 1:30
    75 EZ

    8 x 25 no breathe free w/paddles @ :40
    100 EZ

    Total: 2750


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


    I went earlier to BP today, but that made little difference. There are a few regulars there that always grab the three lanes. The rest of the adults swim in open water, despite no kids being there. What a weird set up. I finally felt up to some AFAP 50s today. But my 4th one was a bit slow, and I stopped after that. Very slowly getting better. I'm thinking about going to the Oct 10 meet in DC again just for some practice. I'd like to get in a 50 free trying the Lochte style turn. I have a little while to think about it. If I do sign up, it will likely be 50 free/50 back/100 breast. I really need to do some backstroke sprinting before then.
    Categories
    Swim Workouts
  18. Sun Sep 20

    by , September 20th, 2015 at 02:01 PM (Senior Sprinting)
    Weights
    6x45 DB bench
    6x40 DB incline
    6x45 triceps extension
    6x45 DB bent over row
    6x35 DB standing press
    6x40 cable cross pull simulation
    6x20 DB flys on bench

    12 pullups

    SCY
    400 warmup
    10x50 on 1, HR<120 (41-42 sec)
    50 ez
    50 nb
  19. Sat Sep 19

    by , September 19th, 2015 at 11:15 PM (Senior Sprinting)
    Weighted pullups: 5x10#, 3x25#, 2x35#, 1x45#, 3 negatives w 45#

    LCM
    400 warmup
    Lactate production: 3x50 from a dive AFAP with fins and paddles; two free, one fly; 7-8 minutes rest in between.
    50 ez
    50 nb
  20. Sat, Sept 20

    by , September 19th, 2015 at 08:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


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

    Main Sets:

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

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    2 x (25 AFAP kick + 75 EZ)
    -- I wanted to do 8, but just hit a wall and so stopped

    6 x 100 smooth various

    10 x 25 no breath free @ :45
    100 EZ

    Total: 3250


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


    I decided to go try out the open swim at Bethel Park High School today. I walked in and was freaked out to see only 3 lane lines in in an 8 lane pool. I guess they had to leave some of them out for kids, but today there was one kid for 45 minutes and 7 adults. 3 of us just swam in open water. They never put any more lane lines in. And there were no backstroke flags at one end. It was a decent pool, despite the shallow end. But it's hard to have a good swimming experience when you're in open water with no flags. So BP probably isn't a very good option for me. If I walk into "adult" swim at Mt Lebanon High School in a couple weeks and see only a few lane lines, I will flip out. Edit: I just read that only 4-5 lane lines will be in for adult swim. Why oh why would that be the case when adult swim is from 8:00-9:30 pm and the kids swim the next am?!

    Still sick, though better, and still really down, and not better at all.

    Updated September 19th, 2015 at 11:29 PM by The Fortress

    Categories
    Swim Workouts