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Swim Workouts

  1. long one today

    by , July 18th, 2015 at 06:05 PM (Mixing it up this year)
    After 4 hours at an outdoor kids meet coaching in the hot sun, after only 2 packs of peanut butter crackers and coffee it was time to go off to the CCAC for a swim.

    I admit I have become a distance swimmer with the first one from a dive and slower than the second which was from a push.

    2x1500@30:00 free #1 in 26:41 and #2 in 26:05

    500 free Easy

    Total 3500 meters
    Categories
    Swim Workouts
  2. 07/17/15: noon

    by , July 17th, 2015 at 10:15 PM (Maple Syrup with a Side of Chlorine)
    Lena is in Boston for the weekend, meeting with our German exchange student Lina, who flew in yesterday to spend the coming week with us. Preston and I are flying solo, with strict orders not to create any messes. We're doing ok so far...

    Today I hopped in for a lunch swim. Busy day at the pool, but I was able to get in a good workout between the traffic:

    200 free/200 back/200 im drill
    400 shark swim
    500 Noah's Ark with snorkel
    100 easy
    8 x 50 as 25 easy, 25 FAST IMO
    100 easy
    6 x 50 on 1:00 free, descend in pairs
    100 loosen and out
    (Solo/Rec/2500 yds/50 min)
    --------------------------------

    Ran into Matt and Kevin, along with Emily at the pool. The water was nice (~84) and I worked on blowing bubble circles.

    Preston and I visited with my grandmother today, sitting along the river behind her place drinking iced tea and munching on Milano cookies as we talked about family, politics, and life in general. Her vision is very poor, so we are going to look for a phone that will store one-touch dialing for her frequent called numbers. I was also thinking that printing her numbers on a black background with white letters might make them easier to see. Here is a picture of Nana, just 93 years young:



    Took one of my niece and nephew to a collegiate baseball game in North Adams with Preston tonight. Fun time and a great way to get them out of the house. First time witnessing the ump having to leave the game: took a foul ball off the right arm in the 2nd, then what seemed like a direct hit from a wild pitch off the left wrist. Poor guy.
    Categories
    Swim Workouts
  3. Week 146 - Friday

    by , July 17th, 2015 at 07:22 PM (After a long rest)
    I went to bed early last night and I felt a little less tired today. Today was setup LCM.

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

    Main sets
    12x50 kick on 1min
    8x100 on 1:30 descend 1-4 with snorkel
    4x(50 on 1:15 done as 25 fast 25 easy,100 on 2mins done as 25 easy, 50 fast, 25 easy,50 on 1:15 done as 25 easy 25 fast
    12x50 kick on 1min
    10 backstroke starts working pull-up and arch off blocks.

    Warm down
    100 easy

    I felt pretty decent in the water today and was able to really crank on the 50,100,50 set. We worked some back starts at the end and through video I see a lot of areas to improve. I noticed I look like a hunched up old man when I pull-up on the block as opposed to a big strong backstroker. The video showed what I suspected which was I don't pull up and launch out of the water but rather push through the water like a water break. I am excited I took a look and already have a few things I am going to work on. My underwaters have improved a lot this year but still have a long way to go.

    We swim scy tomorrow due to a meet at the pool which sucks.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 07/20/2015

    by , July 17th, 2015 at 03:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    LCM

    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:40
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    10 X 100 2:30--choice
    #1: easy
    #2-6: 50 fast and turn/50 easy
    #7-10: 25 sprint/75 easy

    WARM DOWN
    Categories
    Swim Workouts
  5. Tough one but kept up

    by , July 17th, 2015 at 07:57 AM (Mixing it up this year)
    This was a challenge on the 100's today.

    100 free
    4x100@1:45 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free
    100 free

    12x50@1:00 free as 25 drill/25 swim
    8x100@1:50 free as 25 rt arm/25 lt arm/ 50 swim w/paddles & bouy this was hard to make the interval
    12x25@:30 free
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  6. Week 146 - Thursday

    by , July 16th, 2015 at 09:10 PM (After a long rest)
    I had a decent night of sleep but was unbelievably tired this morning. I am continuing to take Allegra and wonder if it is behind my tiredness. I also was pretty sore today in the upper body. My back and shoulders in particular. I have not taken a day off for a couple weeks and likely need a rest day.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    2x(6x50 open,close, easy, fast, kick, kick, on 1min with fins)
    200 easy

    i was on my own again this morning and it was hard being tired doing all of these abs. Somehow I got through it and by the end was soaking wet as usual.

    My parents have been visiting for just over a month now but unfortunately they head home next week. We have had a lot of fun and the older I get the more I appreciate what my parents have done for me. They are two of my best friends and I love them dearly. It's awesome to see my kids and wife having fun with there grandparents and in-law's. I am a very lucky guy to have such a great family.
    Categories
    Swim Workouts
  7. Wed-Thur, July 15-16

    by , July 16th, 2015 at 04:43 PM (The FAF AFAP Digest)
    Wednesday:

    Went to heated power yoga for 75 minutes and did a 3 mile jog. Yoga was a bit of a struggle. I'm used to much colder weather now.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    3 x w/fins
    4 x 25 shooters @ :45
    1 x 50 EZ @ 1:00

    Main sets:

    3 x
    4 x 25 burst SDK + cruise @ 1:00
    1 x 50 EZ @ 1:00
    extra 50 EZ at end of set

    Then I modified (to make much easier) a set that I gave my team last night:

    4 x 25 smooth fly w/fins @ :30
    :30 rest
    4 x 50 dolphin kick, descend to 200 pace @ 1:10
    1 x 50 EZ @ 1:30
    4 x 25 smooth back
    :30 rest
    4 x 50 back kick, descend 1-4 to 200 pace @ 1:10
    1 x 50 EZ @ 1:30
    4 x 25 breast @ :35
    :30 rest
    4 x 50 dolphin kick on back, descend 1-4 @ 1:10 (didn't feel like doing breast kick)
    1 x 50 EZ @ 1:30
    4 x 25 smooth free
    :30 rest
    4 x 50 flutter kick @ 1:10, descend 1-4 to 200 pace
    1 x 100 EZ

    5 x 50 smooth free w/paddles @ 1:00
    50 EZ

    Total: 3300


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

    Yikes, I am really suffering from jet lag. I have little trouble flying east, but really struggle flying west. I know that is the opposite of most people, but so it is. Between jet lag and being very out of shape, even my easy workout was a bit of a challenge. I've heard/read that as you get older, it takes longer to get back in shape after a layoff. So I am prepared to be patient. I wasn't exactly lazy on vacation though. According to my iPhone app, I was walking between 7-14 miles per day. I actually lost a few pounds, which typically happens when I stop my regular training. Now I need to get back to the gym!

    Updated July 17th, 2015 at 10:35 AM by The Fortress

    Categories
    Swim Workouts , Running , Yoga
  8. Sarasota Y Sharks Masters 5:30 AM Workout 07/17/2015

    by , July 16th, 2015 at 12:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We begin our taper for Summer Nationals today!

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

    8 x 50 kick 1:20
    Build #5-8 to fast

    8 X 100 2:30
    odd: easy
    even: @ 85/90%--strong
    Choice

    10 X 50 1:15
    #3-6-9 @ 100%--choice

    NATIONALS SWIMMERS WARM DOWN

    3 X 200 3:00
    4 X 100 1:30
    6 X 50 1:00
    Pull. 50's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Week 146 - Wednesday

    by , July 15th, 2015 at 09:04 PM (After a long rest)
    I have meaning to blog this mornings workout all day but had a busy work day and lunch with my wife, kids and parents and then got side tracked.

    I had had a good night of sleep last night and felt good today. The pool was setup LCM. Stephanie Stone who normally trains in Plano, swam with us this morning and it's always fun when she is there. We did our 50s at 200 race pace today and as usual it hurt really bad but I felt better and performed better than I have in a few weeks.

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

    main sets
    2x(100 kick on 1:45, 100 kick on 1:55, 100 kick on 2:05, 100 kick on 2:15 with goal being to hold the same time throughout)
    4x100 free with snorkel build on 1:30
    16x50 at 200 race pace on 1min
    200 easy
    4x50 DPS free on 1min

    warm down
    100 easy

    on the kick I started out at 1:35 but managed to hold 1:40s consistently throughout the rest. This was a great kick set for me. I have not been close to this previously. The free my held 1:15s and tried recovering my legs ahead of the race pace set. On the 16x50s I held :31s until the last one where I dropped to :29/30. I was whooped but I was also pleased with holding my goal time. I start tapering tomorrow. I believe I have one more trip before Nationals and hopefully I will have an uneventful taper.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 07/16/2015

    by , July 15th, 2015 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    4 X 150 2:45
    Build last 50

    1 X 400 kick
    1 X 50 easy swim

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00 #4 on 1:30
    Two rounds--choice

    4 X 50 build 1:00 #4 on 1:30
    1 X 100 @ 85/90% 2:30
    Three rounds--choice

    WARM DOWN: 4 x 50 easy

    3950M
    Categories
    Swim Workouts
  11. Still managing the distance

    by , July 15th, 2015 at 07:26 AM (Mixing it up this year)
    Still managing to do a lot of distance work. Tomorrow may be a long swim again but I'll play it by ear.

    300 free
    6x50@1 free
    3x100@1:45 free w/paddles & bouy
    12x25@:30 free

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

    4x50@1 free 11 strokes fast then easy
    4x100@1:45 free w/paddles & bouy
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  12. Workout 07/14/15: OW

    by , July 14th, 2015 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    The rain held off so I was able to get my double in. I rode over to Wilmington with Melissa and Tim, meeting Greg there. The sky was a mix of overcast clouds interspersed with bright blue patches and the sun trying to shine through. We did a one mile loop in about 40 minutes, and after finishing enjoyed some raspberries that I picked from my backyard. Another delightful evening for a mid summer swim!

    Categories
    Swim Workouts , Open Water
  13. Back from Vaca

    by , July 14th, 2015 at 07:11 PM (The FAF AFAP Digest)
    Finally got back from our long vacation. I'm feeling fairy dazed and jet lagged. Had a lot to do today, but managed to get to LA Fitness for 2200 easy. After almost three weeks, I'm seriously out of swimming shape (though my shoulders feel great!). But I have 3 months until my next meet to reverse that situation. And I've done it before. Next year, I told Mr. For that I'm opting out of a long summer vacation since it's my age up year. But, happily, I will go to the Olympic Trials for a week with Teen (Now 20) Fort. Very excited about that!

    The vacation got off to an abdominal start -- delayed flights, missed connection to Copenhagen, torrential rain, iPhone breakage, distraught teen etc. But it was worth the horrendous start. Norway is just stunningly beautiful (fjords, mountains, lakes) and we had great weather there. Iceland was fabulous to visit, but I wouldn't want to live there. It is simultaneously a frigid craggy moonscape and a lupine-covered green mountain landscape. It reminded me of both Mordor and the Shire. It was light until 11:00 pm most nights in northern Europe, and Mr. Fort and his buddy went on a few late night runs. The Orkney Islands in northern Scotland were also lovely. We ended with a few days in London, which was packed with tourists. We were in a great location on Park Lane, having pricelined rooms. The morning before we left Mr. Fort and Lil Fort ran in the London 10K with 28,000 other people. I think Lil Fort liked being in such a big race in a foreign country. And today she went to her first high school cross country practice.

    Onward!
    Categories
    Swim Workouts
  14. Workout 07/14/15: noon

    by , July 14th, 2015 at 03:52 PM (Maple Syrup with a Side of Chlorine)
    Plans for an open water swim fell apart last night, but we will try for this evening. Humid weather and pop-up storms make for an interesting yet frustrating summer.

    Was able to sneak in a quick swim before taking my son to a dentist appointment.

    200 free/ 200 back/ 200 im drill
    8 x 50 on 1:00 free with snorkel, even split
    50 easy on 1:30
    6 x 50 on 1:00 free, descend
    50 easy
    4 x 50 on 1:10 back, descend
    50 easy
    2 x 50 on 1:00 free fast
    50 easy
    100 warmdown
    (Solo/SM pool/1900 lcm/45 min)

    Borrowed the idea from Water Rat, basically trying to find some easy speed with pace work. I'll need that for the 800 at Nats.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 07/15/2015

    by , July 14th, 2015 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 x 50 1:00
    50's: 1-4 long and smooth
    5-8 descend to fast

    4 X 200 free 3:30
    Negative split

    8 x 50 kick 1:20
    #5-8: 25 fast/25 easy

    8 X 50 choice 1:30
    odd: @ 100%
    even: easy

    1 x 150 cruise 2:30
    1 X 100@ 85/90% 2:00
    Four rounds--swim or pull

    WARM DOWN: 4 x 50 easy

    3900M
    Categories
    Swim Workouts
  16. Week 146 - Tuesday

    by , July 14th, 2015 at 10:18 AM (After a long rest)
    I was congested yesterday buthad an ok night. I took an allergy pill this moning and hopefully I can get on top of my allergies before they affect me too bad. I was on my own this morning and it was hard to stick with it(but I did).

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    12x50 open,close, easy, fast on 1min with fins
    200 easy

    We have three more tough workouts and then we start to taper. I can see the light at the end of the tunnel. Bring on the taper!
    Categories
    Swim Workouts
  17. I hate ant bites

    by , July 14th, 2015 at 07:34 AM (Mixing it up this year)
    I especially hate ant bites on my toe that cause me not to be able to use my zoomers. Shoulders were sore so tried to do an easy one today.

    500 free
    5x100@2 free w/snorkle as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
    500 breast kick
    1000 free

    Total 2500 meters
    Categories
    Swim Workouts
  18. Week 146 - Monday

    by , July 13th, 2015 at 01:59 PM (After a long rest)
    I had an early night last night and woke feeling pretty good this morning. In fact I was surprised I was not stiff and sore like yesterday, but I was not. I did a nice long warm down after my swims yesterday and I am pretty sure that helped. Today was a longer aerobic workout.

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

    Main sets
    3x(400,300,200,100 on 1:20 pace)
    16x50 kick with fins on :45

    Warm down
    100 easy

    I got into the main set and was able to hold about 1:12 pace throughout. On the kick I held :34s kicking on my back and felt pretty good.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 07/14/2015

    by , July 13th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:50
    4 X 50-faster- 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    Build each 50

    7 X 100 2:15
    #1&7 are easy
    #2-6--swim at 85/90%--choice

    8 X 50 1:30
    odd: easy even: @ 100%

    12 X 100 pull
    1-5 on 1:30
    6-10 on 1:25
    11&12 are swim down on 2:00

    4000M
    Categories
    Swim Workouts
  20. Some days

    by , July 13th, 2015 at 07:19 AM (Mixing it up this year)
    Friday was one of those workout I just couldn't remember what we did since there were so many short sets. Today was easier to remember.

    600 free
    300 free w/paddles & bouy
    8x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    200 free w/paddles & bouy
    4x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    2x100@1:40 free w/paddles & bouy
    4x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    400 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    16x50@1 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free easy

    Total 3600 meters
    Categories
    Swim Workouts