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Swim Workouts

  1. Workout 05/25/15: morning OW

    by , May 25th, 2015 at 09:08 PM (Maple Syrup with a Side of Chlorine)
    Earliest OW Swim for me, joining my tri buddy Tim for a dip at Lake Paran. Air was about 65f, water 5 degrees cooler, overcast with occasional drizzle. Forgot my earplugs. We stayed in for about 35min and covered 0.85 miles. Felt great to get back to the OW!



    Afterwards I took the boys to the Basketball Hall of Fame with lunch at Cracker Barrel and a quick visit to Yankee Candle on the way home. A good day.
  2. Week 139 - Monday

    by , May 25th, 2015 at 01:27 PM (After a long rest)
    This morning I went to breakfast with my wife and kids before joining the senior racers for there 2 hour practice. Both kids were awake and in good moods and we had fun. The older my kids get the easier it is to get one or both kids acting like teenagers and ruining breakfast, lunch or dinner for everyone. This morning they were on good form and it was like the days when they were young. We took two cars and my son was chatty on the way to breakfast and again something that has become a rarity.

    I was looking forward to a tough practice this morning but it turned out to be pretty straight forward and relatively easy compared to other practices I have swum with the kids previously. The pool was setup LCM.

    Warm up
    600 free done with 4 kicks off the first wall and add one extra underwater kick per 50.
    6x(50 done as 25 back kick, 25 fly kick on back, 50 3/3/3 drill(3 right arm free, 3 on side doing back catch, 3 right arm back, then switch and do the same on the left), 50 alternating free/back by round) on 1:10

    main sets
    2x(descending 100s starting on 1:45 and dropping to 1:05, descending 50s starting at 1min and dropping to 1min) :30seconds after 100s and 50s
    400 done as 2x(50 breast on back, 50 breast done as 3 strokes on top, 3 strokes under water, 50 breast done as 2 kick 1 pull, 50 breast)
    100 easy
    10x50 catchup on :50
    5x100 back on 1:40

    warm down
    200 easy

    On round 1 of the descending 100s I was holding 1:10s and dropped on the 1:10 making it on 1:08 and came in on 1:07 on the 100 on 1:05. On the 50s I again made the second to last 50 but went :32 on the last 50. We did an easy 50 since we ended up at the wrong end. On round 2 we were allowed to pull and I knew I could make them. I held 1:07s until the 1:15 round dropping to 1:05 which I held for the last 3. On the 50s I made the set holding mainly :32s until the last one where I went :30. On the catchup set I worked on higher left elbow on my catch which seemed to take pressure off my shoulder which was sore after the pull on round 2 of the prior set. The 100s back I was holding 1:15s and felt pretty strong.

    This is is the longest workout I have done in a long time and I felt pretty decent. Although long course always feel well long, I am finally feeling like I am comfortable doing long course again. It's amazing how long the feeling of comfort swimming long course takes to build up and how quickly it goes away when we stop training long course. I really wish we would swim long course all year but I guess that's not doable with the number of kids on the club team.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 05/26/2015

    by , May 25th, 2015 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    3 X 100 2:00 1:45
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    6 X 50 kick 1:20

    3 X (5 X 50 1:20 #5 on 1:40
    swim 4 strong/1 easy
    swim same stroke within a round
    1 X 50 easy return

    4 X (3 X 100 2:00
    Swim 1 strong/2 moderate

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  4. Week 138 - Saturday

    by , May 23rd, 2015 at 06:04 PM (After a long rest)
    I fell asleep early last night and felt tired when I arrived at the pool today. Tom is away at a wedding so coach Eric was on deck today. The pool was setup LCM.

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

    Main sets
    2x(100 free on 1:30, 75 free 25 kick on 1:40, 50 free 50 kick on 1:50, 25 free 75 kick on 2mins, 100 kick on 2mins) all with snorkel
    10x100 pull at 3 seconds below 400 race pace on 2mins
    6x100 pull at 3 seconds below race pace descending interval of 5 seconds per 100

    Warm down
    400 free

    The kick set made a nice change to our normal kick set. On the race pace 100s set I held mainly 1:03s with a few 1:02s on 2mins and then really worked my tail off on the descending interval to hold1:03-1:04s. Eric asked me to work on high elbow because I am dropping my left elbow. I actually think this maybe the cause of the pain in my left shoulder.

    After practice I went to my normal basic yoga class where we worked on inversions and shoulders. It was a great yoga class and the stretching helped my shoulders.
    Categories
    Swim Workouts
  5. Week 138 - Friday

    by , May 23rd, 2015 at 06:02 PM (After a long rest)
    Was crazy busy yesterday and did not get a chance to log my workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    200 easy
    12x50 kick on 1min
    6x(50 build on 1min, 50 done as 25 scull drill, 25 fast)
    200 easy
    5 mins pushing off bottom of pool with vertical kick trying to touch flags.

    I made the 100s down to 1:10 and had to stop for an extra :30 seconds rest after the first one. I then made the 2nd 100 and just missed the 100 on 1:05. I was a little upset with myself stopping because I think I could have touched and turned but I did not! We worked the kick set hard and I was alternating every two between streamline kick on my back and streamline kick on my front coming in on :50s.

    I did not like the scull drill finding that it was nothing like swimming free and as such struggle to see how to apply it. The pushing off the bottom of the pool was really good fun and with the group it made a good competitive change to the end of practice. I made the flags from lane two but struggled in lane one where there is no sag.
    Categories
    Swim Workouts
  6. Friday May 22

    by , May 22nd, 2015 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x (25 AFAP shooter + 75 EZ) @ 2:30
    100 EZ

    2 rounds:
    10 x 50 @ 1:00
    1-5 = stroke w/paddles @ 200 pace (R1 = back, R2 = breast)
    6-10 = kick w/fins & board (goal: stay under :30, went 28-29), R1 = dolphin kick, R2 = flutter kick
    150 EZ

    4 x 200 back kick w/fins, descend 1-4
    -- 2:25, 2:21, 2:17, 2:07
    150 EZ

    Total: 3600


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

    Wasn't to motivated today. But I guess it's not a bad thing for an anaerobic swimmer to get some aerobic work. This weekend, if I swim, I will probably just get in for adult swim at the Mt. Lebanon outdoor pool, which opens this weekend. Hope to go to yoga at some point too. Have a great weekend everyone!
    Categories
    Swim Workouts
  7. Workout 05/22/15: morning

    by , May 22nd, 2015 at 04:17 PM (Maple Syrup with a Side of Chlorine)
    Oddly quiet at work which is nice for catching up on some projects. I decided against volunteering to work Memorial Day, so I get a four day weekend! Today the boy's school had their annual Serve-a-thon, where every class goes into the community to preform service (Homeless Colalition, private homeowners in need of help with upkeep, etc). My guys went to the church that their former gym teacher pastors and helped with some small construction needs.

    I hit the pool after dropping them off this morning:

    200 free/200 back/200 IM drill
    1 x Noah's Ark Shark Swim
    2 x Noah's Ark swim (first one fast back = 1:14, 2nd free = 1:04)
    200 loosen and out
    (Solo/Rec/2300 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 05/25/2015

    by , May 22nd, 2015 at 11:53 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Memorial Day practice--60 minutes

    LCM
    4 X 100 2:00
    4 X 150 2:40

    6 minute kick

    12 X 50 1:15
    odd: easy even: fast

    8 x 150 pull 2:30
    Last 50 fast
    #8 is swim down
    Categories
    Swim Workouts
  9. FAST FRI May 22, 2015 LCM

    by , May 22nd, 2015 at 10:54 AM (Ande's Swimming Blog)
    FAST FRI May 22, 2015 LCM

    Swam: Wed & Thu

    Thanks for my many BD wishes yesterday on FB, I'm 52, I age up in 2018.

    AM practice LCM main pool
    Whitney coached
    6:00 - 7:30
    Swam with Jim Sauer, Boris, Lea, Anne,
    Beside Ditz, Gull, Alley Cat
    where was Mike V, Todd B & Tyler the Miler?

    warm up
    did around 700 - 800

    Main Set

    5 rounds of:
    something fast on 7:00, it could be a 50, 100, 200, or 400
    all 5 must be the same, we had lanes for each.
    at first I stood behind the 400 lane then decided to do 100's
    did em from a dive 50 FR 50 BK did an easy 100 after most of them
    went 1:08, 1:06, 1:05, 1:04, 1:03, 1:04
    on the faster ones I 6 beat kicked

    We thought we were going to have to move to the well or squeeze down to 5 lanes at 7:00
    but UT women are gone and UT men volunteered to warm up in the well
    so we stayed in the main pool the whole time

    50 FL fast on 7:00
    went 28

    100 FR bk fast on 7:00
    went 64

    200 fr bk fast on 7:00
    went 2:20

    400 FR BK on 7:00
    went 4:55


    Next Meets

    July 10 - 11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX
    ( i might just swim Sunday, got a wedding to attend on Sat )

    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA

    Updated May 22nd, 2015 at 11:00 AM by ande

    Categories
    Swim Workouts
  10. An interesting excersize in passing and being passed

    by , May 22nd, 2015 at 08:06 AM (Mixing it up this year)
    Masters had 2 lanes Long Course with 9 swimmers in each, with everyone at various speeds. Not a good day for the workout that was given.

    100 free
    4x100@1:45 free
    300 free
    200 free kick
    100 Free
    1700 Free this was fun being passed and passing others while trying not to crash into someone else trying to pass.
    200 free kick
    100 free

    Total 3000 meters
    Categories
    Swim Workouts
  11. Week 138 - Thursday

    by , May 21st, 2015 at 10:18 PM (After a long rest)
    I had a busy day at work yesterday and was tired last night. I had a good night of sleep and slept through the thunderstorms that passed through Dallas last night. However when I woke up I had to drive through some torrential rain on my way to the pool. The rain made driving particularly difficult. We have gone from 15ft below normal lake levels in and around the metroplex on the back of a 5year drought to overflowing lakes; all of this since the turn of the new year. I am not complaining because we really need it but at this rate we can start selling water to California

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    swimming

    400 free with snorkel
    6x50 catchup on :50
    16x25 open, close, easy, fast on :40 with fins
    300 easy

    We will be going to 5 rounds of abs next week and I have set a short term goal of 6 rounds before summer Nationals. This set is 100% pain after about 2mins but I can feel improvements already in my core. Today was the first time I was able to do the last lift on the last round on the 90/45/15. I am also thinking of adding some v sits instead of the crunches and maybe the leg lifts we will do raises. It's sick thinking of ways of making this hurt even more but It's been fun with the other guys. When I did this on the road on my own it was hideous but somehow as a group it's not so bad.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 05/22/2015

    by , May 21st, 2015 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    2 X 50 swim--@ 85/90%-- 1:20
    1 X 100 kick 3:00
    Four rounds--choice

    18 X 100
    6 on 1:40
    6 on 1:35
    4 on 1:30
    2 on 2:00--swim down

    4100M
    Categories
    Swim Workouts
  13. IM work

    by , May 21st, 2015 at 07:24 AM (Mixing it up this year)
    My arms felt dead doing fly today. Oh wait maybe that is because I did some heavy weightlifting last night. I have one meet in june with the kids were I will finish up my IMX events.

    This years goals are weight loss first, open water second, swim meets third.

    500 free
    500 free kick w/zoomers
    400@10:00 IM in 8:31
    2x200@5:00 IM in 4:04, 4:01
    500 free w/paddles, bouy & snorkel
    200 free kick w/zoomers

    Total 2500 meters
    Categories
    Swim Workouts
  14. Wed, May 20

    by , May 20th, 2015 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 burst SDK + cruise
    100 EZ

    4 x 25 back kick @ 100 pace @ :40
    -- I started out too fast (16s) and was doing too many SDKs (12) to sustain this interval for 20 reps. So I did a 100 EZ and rebooted.

    20 x 25 back kick @ 100 pace @ :45
    -- mostly 17 flats, a few high 16s
    -- took 11 SDKs
    -- my finger started hurting from the streamlining, so I desisted after this set
    200 EZ

    4 rounds:
    1 x 100 strong kick @ 1:30
    3 x 50 w/paddles (2 rounds free, 2 founds back)

    100 EZ

    Total: 3100



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

    I think I need to beef up the taping and maybe tape three fingers next time for more stability. It began hurting in the middle of that 20 x 25 set, but I felt compelled to finish it. I'll probably hit the gym tomorrow, but this will obvi effect my upper body lifting. Gotta love freak accidents ...

    Teen Fort (who is now 20 and not a teen, and hence MUCH nicer) is very excited about her summer. She's doing her summer league coaching again, but will also coach Machine Aquatics (the USA club all three of the Forts swam on at some point).
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 05/21/2015

    by , May 20th, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:30
    50 moderate/50 build to fast

    4 X (4 X 50 1:20
    Descend 1-3 to fast/ #4 is easy
    Choice

    4 X 200 3:20
    6 x 100 1:40
    200's: descend 1-4 and negative split all 4
    100's: descend 1-3/4-6
    Pull or swim

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  16. Week 138 - Wednesday

    by , May 20th, 2015 at 08:49 AM (After a long rest)
    Well I survived my big meeting yesterday morning and got through the day with no deodorant(phew). I immediately added an deodorant into my swim bag so I don't have the same issue again. I slept well last night and work feeling pretty good this morning. the pool was setup scy this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    4x(25 fly on :40, 50 back on :40, 75 breast on 1:10, 100 free on 1:10)
    100 easy
    16x50 with fins on 1min working under-waters and trying to hold :23/:24
    100 easy
    4x(100 kick on 1:30, 25 easy on :40, 2x25 back on :20, 25 easy on :40)

    warm down
    300 easy

    i rigged up my snorkel with a bungee chord which seems to work but the snorkel does move around a little on my head at the turns so I am not sure if this is a permanent solution. I may try another brand of snorkel. I have had 3 finis snorkels and they all have failed in the same spot which is where the clip holding the strap to the snorkel fails. It's a tiny plastic clip. At $35 a snorkel failure due to a 50cent clip seems like a design flaw.

    Todays workout out was really tough. One of my training partners has really stepped up his game over the past couple of months and is pushing me pretty hard which has been good for both of us. Today was swum at a high intensity throughout. The 25,50,75,100 set was tough and we were going :14/:15 on the fly, :33-:35 on the back, :56-:59 on the breast and 1:01s on the free. On the 16x50 Tom wanted us holding a consistent stroke count 8/9 in my case and not surfacing until after the yellow lane marker off the start and walls. Add in holding a fast time :23/:24 and this was a really tough set. I would venture to say this was harder than the way we normally swim it despite the fins. The last main set we swam hard with me holding 1:18s on the kick. My training partner kicked my butt on these holding under 1:15s. He was hauling on the kick. On the 25s back I was holding :15s. I worked my underwaters.

    My my left shoulder is now hurting so I am going to see an ortho doctor in the next week or so. One of the guys on our team has been to an ortho who works with the Dallas Cowboys and apparently is very good so I will try to see him. Fingers crossed it's nothing major.
    Categories
    Swim Workouts
  17. Workout 05/19/15: evening

    by , May 19th, 2015 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    Had a good day off today, starting with a drug task force meeting this morning then a trip to Albany with my wife for some shopping and lunch at Red Robin. The rain held off and it ended up being a beautiful day. Headed to Masters ...

    200 swim, 100 kick, 100 pull
    4 x 25 burst and cruise
    2 x 100 pull (focus on pull)
    1 x 200 swim DPS
    1 x 400 neg split (2:31, 2:25 = 4:56)
    1 x 200 breath control (6,5,4,3, repeat)
    2 x 100 pull (focus on pull)
    4 x 50 descend on 1:10
    100 loosen
    I then reordered everyone underwater
    ---------------------------
    (Masters/Rec/2000 yds/4 min)

    It was a good swim. Greg, Brent, Tim, and Carol joined me in the water. I felt good on the 400, which was our challenge swim for the night. It was good to take everybody with the GoPro. It was a bittersweet night though, as Brent will be leaving in a few weeks to move to Germany; I'll miss his a friendship and partnership in open water swims.
    Categories
    Swim Workouts
  18. Week 138 - Tuesday

    by , May 19th, 2015 at 08:42 PM (After a long rest)
    I had a big meeting at work this morning and had to bring work cloths to the pool and headed straight to the office after practice. I spent time last night making sure I packed and was prepared. Despite this I always forget something and of all things I forgot my deodorant. I believe the chlorine in my body got me through the day but it adds to the stress knowing something was not in place this morning. Today was dry land and an easy swim.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    swimming

    400 free with snorkel
    6x50 catchup on :50
    8x25 open, close, easy, fast on :40 with fins
    200 easy
    Categories
    Swim Workouts
  19. Tuesday, May 19

    by , May 19th, 2015 at 02:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various w/paddles
    100 scull w/paddles

    4 round w/fins:
    1 x 200 kick @ :20 rest
    4 x 50 free w/paddles, descend 1-4 @ :20 rest
    1 x 50 EZ

    extra 50 EZ

    20 x 25 dolphin kick w/board @ 100 pace @ :20 rest
    -- had to cruise #13 with a cramp
    100 EZ

    20 x 25 backstroke kick @ 100 pace @ :20 rest
    -- only a couple SDKs bc it's so shallow
    100 EZ

    Total: 3750 x .944


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

    The dr said that I could swim if it did not hurt at all and the broken finger was taped up. Fail: it definitely hurt to pull even slowly. I could swim with the agility paddles without pain, though I suspect AFAP sprinting would hurt. But I can't use paddles all the time, or I'll blow off my shoulder. So it'll be a lot of kicking for me for the next month ... The pace clock was busted, so I had no idea how fast my kicks were on the USRPT type sets. Those are much easier when you have unlimited air.

    It's kind of a pain that it's my right hand, makes everything harder.

    Updated May 19th, 2015 at 03:04 PM by The Fortress

    Categories
    Swim Workouts
  20. Tue May 19, 2015 SCY

    by , May 19th, 2015 at 11:14 AM (Ande's Swimming Blog)
    Tue May 19, 2015 SCY

    Swam: Fri, Sat, & Mon
    Lifted: Sat

    AM practice SCY
    Whitney coached
    6:00 - 7:30
    scy main pool till 7:00 & diving well 7:00 - 7:30
    Swam with Jim Sauer, beside Mike V & Todd

    warm up
    assigned: 7:00 swim 7:00 pull & 4 x 25 on 35 12.5 fast 12.5 easy
    around 600 or 700

    Main Set

    8 rounds of:

    50 FR fast on 1:00
    50 (BK or FL) fast on 1:00
    50 K Fast on 1:00
    50 easy on 2:00

    assigned: 15 min of 75 fr mod, 25 stroke FAST IM order, no FR
    Did: 25 easy FR 50 skip, 25 FAST stroke

    assigned: with FINS, 3 more rounds of:
    50 FR fast on 1:00
    50 (BK or FL) fast on 1:00
    50 K Fast on 1:00
    50 easy on 2:00
    DID: the set but didn't wear fins

    (after practice did 5 or 6 rounds of 4 or 5 pull ups on about 1:00 )


    Next Meets

    July 10 - 11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX

    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA
    Categories
    Swim Workouts