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Swim Workouts

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/12/2013

    by , November 11th, 2013 at 02:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 200 50 stroke/50 free 4:00
    6 X 25 stroke :45 #6 on 1:45
    Two rounds

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Two rounds, pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Week 59 - Monday

    by , November 11th, 2013 at 01:48 PM (After a long rest)
    So the transition from mostly aerobic swimming to more and more anaerobic swimming started last week and today we did a lot more anaerobic than I have been used to doing and suspect that the quality sets will increase gradually over the next two weeks. I have booked the week after Thanksgiving off work to do a real concerted training camp week before my taper kicks in. This morning I woke feeling good again and felt great throughout todays workout, despite feeling pretty tired at the end of practice.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    8x200 pull with paddles descend 1-4,5-8 on 2.15
    200 easy
    As many 50s on 40 holding 200 pace(26)
    100 easy
    As many 50s on 40 holding 500 pace(28)
    100 easy
    As many 50s on 40 holding 100 pace(29.5)
    100 easy
    8x100 kick with fins on 1.30

    Warm down
    200 easy

    Total 5100scy

    I felt great on the first main set and knew I was going to have a great practice today when I started out on a 2.03 on the first pull 200 going quite easy. I descended nicely on both rounds and my times were, 2.03, 2.01,1.59,1.57,2.03,2.00,1.57,1.54. Needless to say I was flying on the second round and despite the relatively short send off time my endurance was really good and I swam long and on top of the water. The next set was completely different to what I have done previously and it felt really good to finally be focusing on high tempo pace work. The 50's at 200 pace I made 3 on 26 and just missed #4. The 50s at 500 pace I made 6 and again just missed #7. On the 50's at 1000 pace I got into a nice rythmn and my coach said he wanted at least 10, and I ended up doing 14 before missing the pace. The kick was swum as a recovery. I was really excited about the 200's today and I was able to hold a consistent pace on all the 50's.

    I am buzzing at the moment and feel great in the pool. I hope I can hold up over the next month and stay healthy. If I can stay healthy I think I am going to have a great taper which will help with my confidence for next year ahead of World's.
    Swim Workouts
  3. Sunday, Nov. 10

    by , November 10th, 2013 at 03:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main sets:

    Jim and John were doing steady state 1 x 400, 2 x 200, 4 x 100, 8 x 50, 16 x 25, mostly on a 1:30 base. I followed along but modified as follows:

    6 x (25 shooter + 25 EZ) @ 1:05
    2 x 200 flutter kick w/board & fins, alternating 25 up tempo + 25 EZ @ 3:00
    4 x 100 DPS free @ 1:30
    6 x 50 flutter kick w/board & fins @ 200 pace
    50 EZ
    16 x 25 @ :40
    odds = fast fly w/fins
    evens = EZ
    100 EZ

    8 x 75, done as 50 EZ @ 1:15 (John and Jim did 75s) + 25 fast @ :45
    100 EZ

    Total: 3550

    Hottub & steam room -- best feature of the Sewickley Y!


    I did enter my first mud hole Y circuit meet next Sunday afternoon. I wasn't wild about the schedule for that day, so just entered 25 back, 100 breast and 25 fly. Hopefully, I won't crash on my backstroke start.
    Swim Workouts
  4. 11/10/13: 3000yd Postal

    by , November 10th, 2013 at 02:45 PM (Maple Syrup with a Side of Chlorine)
    Punishment for master swimmer= Postal challenges
    Punishment for swimmer's kid= taking splits

    500 - cumulative
    6:14 06:14.11
    6:53 13:07.37
    6:48 19:55.74
    7:04 26:59.01
    6:39 33:38.53
    6:50 40:28.08

    Plus 400 as warm up and cool down
    (Solo/Rec/3400 yds/55 min)

    Felt ok, except for the 4th 500 - left shoulder was stiff so did more back and some stretches while swimming. Tuckered out on that last one. I was anticipating around 42, so am pleased with the effort. Our pool is open on Sunday's from Nov thru March, and people have yet to figure it out - more lane space for me
  5. Workout 11/09/13: morning

    by , November 9th, 2013 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Went for the two mile jog on Wednesday after work, still 55 degrees at 9pm! No class on Thursday due to prof being out of town. Picked up Friday, and bagged swimming before work since I've been feeling a bit run down as of late and took the extra sleep.

    This morning I got up earlier than I would have liked to in order to help out the local DR (Disaster Relief) group remove a tree that fell down across a guys driveway. He lives alone and the group has been looking for practice with chainsaws, so they volunteered. I stayed for about ninety minutes and helped moved brush and stack wood. I've never ran a chainsaw and value my extremities, so I left that work to capable folks. Now, a new hat to add to my list:

    Went right to masters for a workout with a main set adapted from Betsy's 1 hour swims :

    300 choice
    2 x (2x50 kick, 2x50 pull, 2x25 b/c on :15sr)

    400 (2 x 200) as 50 pull/50 swim. (2x250)
    400 (4 x 100). descend 1-> 4 (4x200)
    400 (8 x 50). Choice. Pairs: Ez, fast
    400 swim, with 25 fast kick/100 (did 500)
    4 x 25 AFAP on :45 (IMO)

    200 loosen and out
    (Masters/Rec/3300 yds/65 min)

    We took more rest between efforts and 400s than usual, so it felt good. After the swim I took the kids to Glens Falls to watch a rodeo, and we just finished the first Pink Panther movie (to work on our flawless American accents)
    Swim Workouts
  6. Saturday, November 9, 2013 12:00-12:50pm

    by , November 9th, 2013 at 04:29 PM (Fast Food Makes for Fast Swimming!)

    10 x 100 Free @ 1:30, Desc the effort, got down to 1:08s. I'm tired.

    4 Rounds of:
    • 125 Free Pull @ 1:30 (1:25s)
    • 75 Free Pull EZ


    10 x 50 @ 1:00 (25 Free cruise/25 Fly Fast) (went :32-:34, last one :31)

    2400 Yards

    Working so much has got me so tired. I'm basically on a 3 week work streak now, and this current week (ending tomorrow), I'll have 26 hours of OT. That's basically a double-size paycheck this next week. but I'm so wiped out I don't get to enjoy it to the fullest.
  7. Friday, Nov. 8

    by , November 9th, 2013 at 12:04 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up:

    500 various
    100 scull
    4 x 50 fly drills
    6 x (25 shooter + 25 EZ)

    Main sets:

    5 x 50 kick (instead of 300 straight)
    4 x 50, power kick by 25s @ 1:15
    50 EZ
    4 x (4 x 25), sprint first 15 m @ :30
    odds = stroke
    evens = SDK
    2:00 rest between rounds
    50 EZ
    2 x (4 x 50 @ :50 @ 100 pace)
    -- no! I can't even remotely do 100 pace on this interval
    -- I did odds = fast, evens = EZ
    -- did fly and kick on the fast ones
    -- did 50 EZ between rounds
    50 EZ
    1 x 50 AFAP + 50 EZ
    -- cramped on the 50
    2 x (25 AFAP + 25 EZ)
    100 EZ

    Total: 2850


    The water was pretty chilly. It said the temp was 76, but it felt more like 78-79. I had quite a few calf cramps. I wonder if this is due to the cold water? In VA, I was used to water that was 83-84. Pitt is at 79 as well.

    Taking today off as we have family in town. Swimming with Jimby tomorrow.
    Swim Workouts
  8. Week 58 - Saturday

    by , November 9th, 2013 at 11:37 AM (After a long rest)
    I woke feeling great this morning. The extra hour of sleep is really great on a Saturday morning. I also tend to have a cup of coffee before I swim which adds a little ummphh to my workout. Today was a mix of pace and distance and other than being tired towards the end I felt great.

    8x100 on 1.15

    Main sets
    3x(4x150 on 1.40, 200 active recovery on 3mins)
    3x500 on 6mins with tempo trainer holding 1.05 pace
    8x100 kick with fins on 1.20

    Warm down
    10x50 with snorkel working left hand entry

    Total 6000 scy

    i held 1.28-1.30 on all the 150s and despite these hurting I did not fade and felt strong throughout. We used the tempo trainer again which helps but drove me nuts. The 500s were much easier and I held 1.05 pace pretty comfortably. I worked the kick set and was under 1min on all of these.

    I had planned on lifting today but my daughter is swimming at a meet so had to cut the total workout short so I could make it.

    Updated November 9th, 2013 at 02:34 PM by StewartACarroll

    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/11/2013

    by , November 8th, 2013 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    4 X 75 2:45 2:30
    3 X 50 1:00 1:00
    two rounded. 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
    Three rounds

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Week 58 - Friday

    by , November 8th, 2013 at 11:11 AM (After a long rest)
    Still no reoccurence of my kidney stone issue earlier in the week and still no word from my urologist as to whether they have even received the MRI. I have my appointment later today!

    I woke feeling a little stiff after last nights weights session. I did not go full throttle last night but still had a good workout focusing on my legs.

    Weights workout was my usual 3 rounds with each round reducing in number of reps from 10,8,6 and increasing weights from hard to max to fail(although last night I backed off one plate on fail and made all sets, so by definition I guess it was not fail last night).

    3x(bench press, inclined becnh press, military press, seated row with hands inside, seated row with hands outside, lower back extension, leg extension, leg curls, leg press, lunges)

    Todays swim workout was a mixed bag of tempo related sets.

    400 swim with snorkel
    6x50 catchup on 45 focusing on left hand entry
    4x200 kick on 3.20

    Main set
    10x100 on 1.20 swum 75 fast, 25 easy, with tempo trainer set to 0.84
    50 easy
    12x25 on 25 with tempo trainer set to 0.7
    4x400 pull on 4.30

    100 from the block AFAP

    Warm down
    50 easy

    Total 4600 scy

    I held 1.03's on the 10x100 set, this was a hard way to swim the 100's, going fast for 75 and then easy for 25. The tempo trainer drove me nuts again but when you find a tempo that works it helps a lot. On the 25s I hit the tempo really well. The 400's pull I held 4.15's. When our coach said to get ouyt and get up on the block I thought he was joking, to which he replied he was not. My legs were shaking pretty bad when I stood on the blocks and my arms felt like mush. One of the younger guys was also told to get up with me, and he was sent 4 seconds ahead of me and my goal was to catch him. I went out really hard and ended up going 52 which totally surprised me. Overall a good workout. Tomorrow we have practice and then I head to watch my daughters meet where she is swimming back. I am looking forward to not competing and having an opportunity to hang out with my daughter.
    Swim Workouts
  11. Fast Fri Nov 8th 2013

    by , November 8th, 2013 at 10:29 AM (Ande's Swimming Blog)
    Fast Fri Nov 8th 2013 SCY

    Woodlands SCM meet starts tomorrow at noon
    entered 50's, a few 100's, 200 IM, & the 800 free,
    I need to leave by noon on Sunday to attend a 1:00 event in Houston, so darn I probably won't get to swim the 800 FR
    Hope I get to go

    swam Wed & Thu
    think I lifted on Mon & maybe Tue but not
    Wed or Thu

    My poison ivy is subsiding

    SCY, age group meet at UT this weekend, pool is set up with 2 8 lane SCY courses with blocks
    Whitney Coached
    6:00 to 7:30 practice dove in around 6:47
    swam with Mike, Tyler, Chris, Todd & Jim Pullin (a new regular, he swam for UT 1999 - 2003 was a D man)
    Beside Marshall Ned & Nate

    Warm up
    assigned 8 x 150

    Main Set

    assigned: 5 x 100 FR best ave on 2:00, 1:00 rest, 100 fr fast from blocks in 2 heats of 2, 200 easy
    did 5 x 50 FR easy speed, 50 easy speed cruise from a dive

    assigned: 5 x 100 K best ave on 2:00, 1:00 rest, 100 K fast from blocks in 2 heats of 2, 200 easy
    did: 5 x 50 K easy speed, 100 SDK from a dive, went 58, that might be my best this season. (pretty sure I can go faster, just need to rest more before, and hold my breath and streamline longer, doing more SDKs
    Today I SDKed to the flags on 1st length, 10 kicks on 2nd length, 8 kicks on 3rd length & 10 kicks on 4th length

    assigned: 5 x 100 IM best ave on 2:20, 1:00 rest, 100 K fast from blocks in 2 heats of 2, 200 easy
    Did: 5 x 50 2 FL/BK, 2 BK/BR, 1 BR/Fr
    skipped the fast 100

    swam easy

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.

    might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    Updated November 8th, 2013 at 10:41 AM by ande

    Swim Workouts
  12. Kicked my butt off today

    by , November 8th, 2013 at 08:20 AM (Mixing it up this year)
    I wish that were true but low and behold the fat butt is still there but I did kick alot today. Even when I swam. The more I use my snorkle the more I realize I can swim and actually kick while I swim as long as I don't have to turn my head.

    That just shows how uncoordinated I really am in my old age.

    500 free
    500 free kick w/zoomers easy
    5x100@1:45 free w/snorkle maintain 6 beat kick holding 1:32's
    500 free kick w/zoomers moderate
    5x100@1:45 free w/snorkle strong kick holding 1:27's
    500 free kick w/zoomers fast (for me) in 8:33

    Total 3000 yards
    Swim Workouts
  13. Thursday, November 7, 2013 11:50-12:25pm

    by , November 7th, 2013 at 04:15 PM (Fast Food Makes for Fast Swimming!)
    Nothing too fancy today. I didn't wake up till almost 11:00am this morning. I guess I'm worn out and need the rest. Tomorrow I have to be up early (8:00am) for my son's award ceremony at school, and also to be at work 4 hours early too (10:30am), so hopefully I can get right to sleep tonight.

    1000 Free
    I was swimming at a 3:1 ratio (150 yards to 50 yards) with the lady I was sharing a lane with. She was elderly, and doing somewhat of a modified float/front scull/breaststroke arms head up movement down the lane. I just stayed consistent and tried not to capsize her. It was the only lane with 1 person in it when I arrived, so I got lucky. At the end of my 1000, I noticed another lane opened up, so I moved over.

    6 x 100 Free @ 1:30 (barely able to hold 1:10s on these)

    8 x 25 Fly @ :40

    200 EZ and out
    2000 Yards

    I'm tired for sure...even this much swimming was rough on me. Well, now it's time to get to work soon.
  14. Thursday, Nov. 7

    by , November 7th, 2013 at 04:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main Sets:

    Dolphin kick work:
    8 x 25 DPK shooter w/fins @ :40-:45
    50 EZ
    10 x 25 power kick (SDK to 15 m) (4 belly, 4 back, 2 right side), no fins @ :45
    50 EZ
    4 x 30 AFAP to 15 m off the blocks
    50 EZ
    4 x 25 burst SDK + cruise @ :20
    -- I had though about turning this into a Rushall set, but just can't do more than 4 with a 1:1 work to rest ratio. Too much oxygen deprivation staying UW 12.5
    100 EZ

    4 x fast broken 100s w/fins done as 4 x 25 @ :30
    fly (11s) + 100 EZ
    back (11-12s) + 200 EZ
    breast (13-14s) + 200 EZ
    free (10-11s) + 200 EZ

    pause for some drill work
    4 x 25 breaststroke kick on back
    4 x 25 breast, 1 regular stroke + 1 stroke UW
    4 x 25 breast dolphin
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 free, 3 kick
    100 EZ

    Total: 3950


    I ended up taking two days in a row off. I was still pretty dead after just one day off. I think I need to do more recovery workouts. Before the 2 day break, I had done speed/weights/speed/speed/speed. That seems to set me up for exhaustion. Part of the problem is that it would be great to just hop into a nearby pool for a recovery workout, but there aren't any really. I dropped in at the Upper St. Claire Rec Center awhile ago and there was a $15 drop in fee, which is really steep. Part of is probably poor scheduling on my part. I'm still getting used to life in Pittsburgh -- the land of not one single decent indoor pool open to the public. I did get in 45 minutes of stretching & RC/scap work yesterday. Having not stretched at all in months, I had lost some flexibility. Boo.

    On a happier note, I booked my hotel and flight for NE SCM Champs. Not so sure about my 50 free focus. My left shoulder is better, but still tender, and too much straight arm freestyle is contra-indicated. Here is the order of events: I am completely baffled as to what to enter as is somewhat typical.

    Sat: 50 fly, 100 back, 50 breast and 100 free.
    -- The first three events are back to back with only a relay before the 50 breast, so 100 back may get cut. I wish I hadn't gotten DQ'd in the 50 evil at the Albatross meet (1 hand touch on turn) or I'd do the 100 back for sure. I could also skip the 50 fly since I already have a good time and start with 100 back but my fly feels really good right now. And I guess if I really wanted to swim 50 free when most rested, I'd enter the 200 free, which is the first non-distance event of the day but that sounds unappealing.

    Sun: 200 back, 100 IM, 50 free, 100 fly, 50 back.
    -- I might do a 50 split request in the 200 back rather than leaving it to the last event of the meet. On the other hand, that would make 50 free the 3rd event, which is not desirable. And I do already have a good time in the 50 back from March (30.6), so could also just stand on that time. (I certainly wouldn't bother with the 50 back if I did swim the 100 fly). Alternatively, I could do a split request for the 100 back and forget the 100 IM. Decisions, decisions ...

    Good article on what methods improve recovery time: http://www.strengthandconditioningre...overy-methods/. If only we all had access to cryogenic or hyperbaric oxygen chambers ...

    This is odd. Why does the USMS event rankings for SCY not recognize that we are in the 2013-14 season?

    Updated November 7th, 2013 at 04:41 PM by The Fortress

    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/08/2013

    by , November 7th, 2013 at 03:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Day before the meet.

    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    4 X 50 descend 1:00
    Two rounds

    1 X 200 kick + 100 swim

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

    $$$$$$$BLOCK WORK$$$$$$$

    Swim Workouts
  16. Week 58 - Thursday

    by , November 7th, 2013 at 08:47 AM (After a long rest)
    I woke with no pain in my lower back today. It's sort of ironic because I have the urologist appointment tomorrow and I now feel back to normal(amazing how quickly pain can come and go). I had the MRI yesterday which was uneventful until I saw the charges. OMG. I guess I will get all the money back according to the imaging center but they don't work my insurance and as such I have to pay the fee and then claim it back. Honestly, I have been very disappointed in this whole episode in terms of quality of care and the corresponding cost. I thought we have the best health care anywhere but now I wonder!!

    Today's workout was both mentally and physically very tough. After yesterday's workout my coach told me we were doing a T30 today. We have done a number of T20s but this is the first T30. On Tuesday and Thursday we typically have sparse attendance and this week I knew would be less because there is a meet in Shennandoah, Tx. As it turned out it was myself and one other guy in the pool for most of the workout before some high school students turned up.

    Today's workout

    Warm up
    20x50 with snorkel on 40
    200 easy

    Main set
    T30 with tempo trainer

    Warm down
    6x100 easy perfect stroke on 1.30

    Total 4600scy

    I did not feel great but I ended up holding a good solid pace throughout the T30 and ended up going 2800. The life guard counted for us and I by 10mins I went 950,900,950scy. I saw I turned at about 10.45 on the first 1000 but lost it after that. The tempo trainer just about drove me nuts by the end of this swim. I am also not used to swimming with a cap so I got very hot. I was very pleased with the distance. I plan on lifting tonight and focusing on my legs.
    Swim Workouts
  17. shoulder issue today so EASY is the key

    by , November 7th, 2013 at 08:14 AM (Mixing it up this year)
    Breaking out my Compex unit this morning in the hope of being able to get the knots out. This was an easy day I just could not push.

    500 Free
    500 Free kick w/zoomers
    200 angel arm fly
    3x200@3:30 free w/straples paddles & bouy EASY
    200 fly scull
    500 free kick w/zoomers

    Total 2500 yards now compex time
    Swim Workouts
  18. Wednesday 11/6/13

    Wednesday 11/6

    PM only SCY

    300 swim
    6x50 @ 1:00 kick w/ board (alternated BR/FR)
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel

    8x25 @ :40 V.S.

    2x (RD1: FL, RD2: BK)
    4x12.5 @ 1:00 no breath w/ power tower
    50 @ 2:00 FAST (26.3, 28.4)
    4x100 @ 1:10 lactic hold

    100 EZ

    Total: 3300

    So my drive to swim at 7:30 AM on Saturday after being out all night proved to be my downfall. I think I ran my body down so low that I picked up a bug. I was able to tough it through warm up on Monday but called it a day because I was coughing so bad. Skipped Tuesday (a move I regret because I feel about the same today and managed to swim some), and made it through two rounds of the sprint set today before I had a coughing fit so bad I started gagging (TMI, I know). I'll try to make it through all of tomorrow's practice and then use the two days off travelling with the UALR team to St. Louis to try and recover. It is just frustrating having a bad week when I am fast running out of weeks before I start to taper.
    Swim Workouts
  19. Monday 11/4/13

    Monday 11/4

    PM only SCY

    300 swim every 4th length scull
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:20 AE

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300
    Swim Workouts
  20. Wednesday, November 6, 2013 10:30-11:15am

    by , November 6th, 2013 at 03:41 PM (Fast Food Makes for Fast Swimming!)
    Woke up late today, very tired from last night's work. My muscles could definitely use a rest, and by that I mean having a day off from work just to lounge around the house...but that won't happen till hopefully Tuesday next week. At least the OT$$$$ has been good...but I'm feeling very now.


    200 Free
    300 Free Pull Build
    400 IM (50 EZ or Drill/50 Build)
    12 x 50 Flutter Kick w/ board @ 1:00

    At this point, I was just tired and unmotivated...but managed to do something productive:

    4 x 75 (50 Free/25 Fly) @ 1:15
    4 x 50 (25 Free/25 Fly @ 1:00
    4 x 25 Fly @ :40
    Each of the Fly portions was 80-90% effort, and cruise the free

    100 EZ

    2200 Yards