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  1. Week 67 - Wednesday

    by , January 8th, 2014 at 09:14 PM (After a long rest)
    I woke up early this morning and felt good. I was hopeful that today I would start feeling easy speed, but alas I did not and in fact felt pretty hideous at the beginning of the fast anaerobic set we did at the end of practice. I don't know if I would call this the taper blues but definitely the taper blahs. I am not slow by any stretch but just don't feel easy and everything seems to be hard work. Maybe that's just how it is going to be on this taper. Either way I am going to swim fast!


    Warm up
    400 free with snorkel
    6x50 catchup on 45


    Main set
    4x500 with snorkel on 6.30 swum aerobically
    100 easy
    1x200 AFAP followed by 100 easy on 5mins
    4x100 AFAP followed by 100 easy on 5mins


    Warm down
    200 easy


    Total 4000scy


    I felt good and strong on the 500s and held 5.30s comfortably. I really like using the snorkel on the longer distance sets because I focus on my stroke mechanics and staying long in particular. The anaerobic set was tough. Everyone else was given 5x100s AFAP and at the last minute I was given a 200 at the beginning. I did the 200 but took a lot to get going and basically chickened out mentally; holding back. I went 1.57. On the 100s I did not deliberately descend but that's how it worked out going 54,53 high, 53 low, and 52. On the last one Tom asked one of the guys who was going around a minute to leave 10 seconds ahead of me so I could chase. I caught him at 75 but locked up pretty badly on the last 25. I am pleased how quickly I recovered after a hard swim but don't feel comfortable at all with my easy speed. I was also disappointed with myself that I whimped out on the 200 at the start of the set.
    Categories
    Swim Workouts
  2. Wednesday 1/8/14

    Wednesday 1/8

    AM and PM SCM

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    5x50 @ :50 D1-5
    6x75 @ :15 rest 25 under H2O/50 swim w/ fins
    2x200 @ 3:20 I.M.
    #1 - scull/drill by 25
    #2 - drill/build by 25

    8x25 @ :40 FAST I.M.O. 2 each stroke
    FL - 13.8/13.5
    BK - 16.2/15.6
    BR - 17.0/16.5
    FR - 13.2/12.8

    300 EZ

    Total: 2600

    PM swim:

    3x
    300 swim
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    3x100 @ 1:20 swim w/ paddles + snorkel D1-3 AND D1-3 by round
    RD1: 1:17, 1:15, 1:12
    RD2: 1:14, 1:09, 1:06
    RD3: 1:09, 1:05, 1:02

    4x50 @ 1:00 AE FR kick w/ board
    300 EZ

    Total: 3200
    Categories
    Swim Workouts
  3. 1|08|14 SCM Recovery Swimming

    21 x 50 free on 1:00
    • high 40's


    36 x 50 free on 0:55 with snorkel
    • mid - high 40's




    Amendment for Dryland stuff

    20 depth jumps (from roughly same height achieved with jump)

    Bent over rows with 30 - 40lb bar standing on one leg with the other leg back horizontally (tried to keep pelvis parallel to ground as much as possible)
    • not sure if there is a name for this

    Stationary cycling machine (85 -92 RPM throughout) as 10 x 9 seconds level 18 out of saddle then recovery spin on level 1 on the 1:00 (~40 and 11 mph respectfully)

    Updated January 8th, 2014 at 09:28 PM by __steve__

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  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/09/2013

    by , January 8th, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 100 2:00
    2 X 200 3:30
    1 X 200 KICK 2:30
    2 X 200 3:20
    2 X 100 1:40

    10 X 200 pull
    5 on 3:15
    5 on 3:00

    SCY
    21 X 50 choice 1:00
    2 fast/1 easy

    WARM DOWN: 4 X 50 easy

    4650 M/Y
    Categories
    Swim Workouts
  5. Tuesday, Jan 7

    by , January 8th, 2014 at 10:37 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    USRPT set (though I used fins)
    20 x 25 free @ 100 pace @ :40
    -- I wanted to hold 12s. I missed on #8 and skipped #9
    175 EZ

    8 x 100 kick w/fins @ 1:40
    -- I did this set with one of my masters swimmers who was there
    odds = fastish under 1:00
    evens = steady state
    100 EZ

    20 x 25 breast w/fins @ :40
    -- trying to hold 14s
    -- missed #12
    175 EZ

    Total: 3650


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

    I was still really dragging yesterday … I won't be dropping into bikram on a lark anymore after weights. Trying to decide if I should hit the gym or take a day off.

    I'm a tad disappointed about my HIT successor. His workouts look fine; they just don't look like they are intended for masters sprinters … I was hoping to see Rich Abrahams posting workouts. haha
    Categories
    Swim Workouts
  6. Baby it's cold outside time for the evil stroke

    by , January 8th, 2014 at 07:36 AM (Mixing it up this year)
    Desided to do some breaststroke today. Still on Mucinex today and will try to ween myself off by friday.

    500 free
    500 free kick w/zoomers
    20x25@:40 breast w/snorkle & br fins alternate accordian drill and br scull
    5x100@2:15 breast accentuate the glide
    500 breast kick w/br fins
    200 free w/strapless paddles
    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  7. Tuesday 1/7/14

    Tuesday 1/7

    PM only SCM

    2x
    400 swim w/ paddles + fins + snorkel
    6x50 @ 1:05 kick w/ board
    3x100 @ 1:20 smooth D1-3

    6x25 @ :30 odd: drill, even: under H2O kick w/ fins
    150 @ 2:30 drill
    6x25 @ :30 drill
    150 kick w/ fins even lengths under H2O
    6x25 @ :25 FAST FR kick w/ board
    150 @ 2:30 drill

    100 EZ

    Total: 3000
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  8. 200s just under threshold pace

    by , January 7th, 2014 at 07:37 PM (Alex's swim journal)
    Today I did another 4000m row (18:15) as a warm-up to 20 minutes of deep stretching... felt great. I'm still really tight, but I know I just have to stick with it.

    In the pool I did 4000 SCY in 80 minutes. Here's what I did:

    WU (1000)
    400 EZ fr on 7:00
    4 x 100 IM on 1:50 (1:38-1:43)
    4 x 50 fr on :50 (:41-:43)
    1:00 rest

    MS (2750):
    4 x 200 bk (ea. 200 followed by 50 fr recovery) on 5:00 (3:26, 3:25, 3:33, 3:50)
    4 x 200 fr (ea. 200 followed by 50 bk recovery) on 4:30-5:00 (3:03, 3:01, 3:03, 3:09)
    4 x 50 fly on 1:00 (these were slow, low :50s), then 50 fr recovery
    2 x 200 br on 5:00 (50 bk recovery after each)

    CD (250):
    5 x 50 fr on 1:00 (focused on long, smooth strokes)

    This is a far cry from where I was even just a month and a half a go, where I could hold 3:20 and better on a set of 200 BK, going every 4:30 even with a recovery length. The freestyle is about the same, but either I've let the backstroke go over the last few weeks, or all my tinkering with the stroke has resulted in some net losses instead of gains. I'll see where I am on this set in a few weeks.

    YTD TOTALS:
    Rowing = 15 K
    Swimming = 10.5+ miles
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  9. Week 67 - Tuesday

    by , January 7th, 2014 at 04:47 PM (After a long rest)
    I felt pretty good this morning. Today’s workout was a lot of aerobic swimming with some fast stuff right at the end. Again no easy speed, but still feeling strong.

    Warm up
    500 free with snorkel

    Main sets
    20x100 with snorkel swum as 1 smooth 1 easy, 2smooth 1 easy, 3 smooth 1 easy, 4 smooth 1 easy, 5 smooth 1 easy, smooth on 1.10 and easy on 1.45.
    10x50 alternating catchup and finger drag drill focused on hand entry on 1 min
    8x100 kick on 1.40 with fins
    50 easy
    8x25 swum at 200 speed on 20 seconds(broken 200 swim)

    Warm down
    100 easy

    Total 4150scy
    I held 1.05-1.07 on the smooth 100s. I feel better with my hand entry on the drill set. The kick I held around 1min and felt good. The broken 200 I held 13s to my feet. I felt strong but the last 50 was hard to hold the desired pace.
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/08/2013

    by , January 7th, 2014 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 50 swim

    1 X 300 5:15 4:30
    1 X 200 3:30 3:00
    1 X 100 1:45 1:30
    Four rounds.
    Rounds 1/2: IM--intervals left
    Rounds 3/4: Free--intervals right

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. It's COLD outside.... but the pool was good

    by , January 7th, 2014 at 07:40 AM (Mixing it up this year)
    A sprint day today and I did ok considering I started taking Mucinex which usually zaps my strength and speed. I figure if I take this until Thursday I can get all the junk out of my lungs before the meet this weekend.

    400 free
    4x100@:10RI scull/drill/kick/swim w/snorkle
    8x25@:45 power kick
    50 EZ

    3 times thru w/zoomers round 1&3 free round 2 fly
    :10 kick at wall AFAP
    4x25@:40 #1 burst & cruise #2&4 EZ #3 AFAP

    50 EZ

    2 times thru
    1x100@2:00 free at 200 pace went 1:20, 1:19
    4x25@:45 free over kick
    1x50@1:00 free AFAP went :35, :35
    3x100@2:00 Perfect stroke went 1:30, 1:30, 1:29, 1:29, 1:26, 1:24
    50 EZ

    200 Free EZ w/snorkle

    Total 2800 yards
    Categories
    Swim Workouts
  12. Bitter cold; warm body

    by , January 6th, 2014 at 11:45 PM (Alex's swim journal)
    With temps hovering in the double-digit negatives and wind chills between -30 and -40 the schools have closed down today and tomorrow in Kenosha. The YMCA was warm, however, and so I treated myself to a nice long recovery workout. Started out with a low to moderate intensity row... 4000m in about 18:45. Then some flexibility and stability work on the mat... about 25-30 minutes. I felt super relaxed and warm at this point, even after the meet yesterday, almost no soreness whatsoever.

    I headed to the pool for a 3K workout (3300 SCY/66 mins). Again, just trying to stay relaxed, maybe work the cardio a bit. I felt pretty good. Here's what I did:

    WU (1000):
    400 EZ fr on 7:00
    4 x 100 IM on 2:00 (1:43, 1:41, 1:40, 1:39)
    4 x 50 fr on 1:00 (:43, :41, :39, :39)

    MS (1600):
    6 x 100 fr on 1:40 (1:21+, 1:23, 1:23, 1:25, 1:26, 1:27)
    1:00 rest
    6 x 100 bk on 2:00 (1:41, 1:41, 1:41, 1:42, 1:45, 1:47)
    8 x 50 recovery on 1:00 (fr, bk, fr, bk, fr, br, fr, br)

    CD (700):
    4 x 100 IM on 2:00 (1:43, ascending to 1:53)
    300 EZ (fr, bk, fr by 100s, working on reducing stroke count)

    I'd like to keep doing this workout as a recovery, maybe even increase slowly the number of reps I get in on the main set. Freestyle is actually pretty fast right now, but that backstroke is a little slower than I want... still, I was trying to stay aerobic and not go anaerobic or let the lactic acid build.

    Swimming YTD = 8+ miles*
    Rowing YTD = 11 K

    I'm still 0.65 miles behind my goal pace, but at least GTD is showing a little green on the progress bar now!
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  13. Monday 1/6/14

    Monday 1/6

    PM only SCM

    2x
    300 swim (100 FR/50 BK)
    4x75 @ 1:30 k/dr/under H2O w/ fins
    4x100 @ 1:20 AE pull w/ buoy + paddles + snorkel

    8x25 @ :30 V.S.
    4x50 @ 1:00 AE FR kick w/ board
    100 EZ

    Total: 2500

    Only had time to swim for about 45 minutes today so I couldn't get much of a workout in. Hoping to train with the club team tomorrow instead of having to swim by myself!
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  14. Workout 01/06/14: morning

    by , January 6th, 2014 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bk/200 im
    400 Shark Swim

    5 x 100 from on 1:20
    100 drill
    4 x 50 (free down, IMO stroke back)
    50 ez
    4 x 25 b/c
    200 loosen and out
    (Solo/Rec/2150 yd/45 min)
    --------------------------------------
    Categories
    Swim Workouts
  15. Monday, 01/06/14

    by , January 6th, 2014 at 09:32 PM (Trying to Train Smarter, Not Just Harder)
    LCM - outside. Got to the pool at 5:20, air temp of 61. Left the pool venue ~7:30, air temp of 42. By the time I left for home at 6:00, temp was 37 and dropping. Just grateful I don't live in Minnesota!

    900 various waiting for team to start
    600 back/free
    600 pull
    400 reverse IM
    400 kick
    3 x 400 @ 5:30 (nice interval for a change!)
    200 easy
    5 x 100 @ 2:00, odds easy, evens "fast" - fast is relative, at the end of workout, I've found.
    Total 4800 LCM
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  16. 01|06|14 Alettato Short Course Metri

    WARMUP
    10*50 on 1:00 free WF
    • 48 down to 34 and 5's by mid set


    AEROBIC
    500 back WF
    • 7:35
    • missed turn 12
    • one DK each turn is my aerobic limit with this set


    RACE PACE
    20*25 on 1:00 free WF
    • take at least one breath each length
    • 14 - 13's with several 12's


    WARMDOWN / DRILL
    200 various WF



    - Kept the fins on entire workout though the suffering was solid and (hopefully) productive.

    - My goal to maintain form I think was a success, as last week's video footage showed a significant error in my all-out free.

    - Might do this type of set more often and I think I can benifit from it.

    - Going race pace on an 1:00 interval without fins wouldn't last, moreover the shoulders can't hold up to cylinder pressures like that. Without fins I would have to go on 2:00, dive from the side, and do half as many.

    - started to lift later in the day but one set was enough for me to recognize I am toasted. Need at least 1 easy day.

    Updated January 6th, 2014 at 11:08 PM by __steve__

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  17. Sun & Mon, Jan 5-6

    by , January 6th, 2014 at 02:33 PM (The FAF AFAP Digest)


    Sunday

    Just did an EZ 2000 @ Sewickley. Couldn't have done a real workout anyway. Though I went after family time, half the pool was still closed for a scuba class and it was mobbed.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x through, IM order
    3 x 50 @ 100 pace @ 1:00
    150 EZ

    8 x 50 DPS free w/paddles @ 1:00
    50 EZ

    Total: 3000


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

    I had nothing today, and was off my usual 100 pace times. I'm still sore from the double on Saturday. I think that was likely ill-advised and that I rushed back to training too soon after my illness. I just feel exhausted and run down right now. It doesn't help that I'm not sleeping well. Geez, I hope I feel better tomorrow! At least Pitt is back open!
    Categories
    Swim Workouts
  18. Week 67 - Monday

    by , January 6th, 2014 at 12:54 PM (After a long rest)
    I woke feeling good this morning. I still dont have easy speed and i would be worried if I did not have another week and a half of the taper left. Despite no easy speed I am starting to feel strong and somewhat recovered.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main Sets
    10x200 pull with paddles on 3 mins. Instructions to hold between 2.05 and 2.15
    100 easy
    10x100 kick on 2 mins. Instructions to hold 1.25 to 1.30
    100 easy
    2x100 on 3 mins AFAP
    5 breakouts with the breakout cord

    Warm down
    200 easy

    Total 4300scy

    I held between 1.58 and 2mins on the first 9x200s and felt good. On the last one I went 1.54 and still felt relaxed. The kick set I held 1.25s and 1.26s but could not resist letting go on the last 100 and went 1.15. I got out and went to the restroom after the 100 easy and had about 5 seconds to absorb the instructions and go on the first 100 of the 2x100 AFAP. I ended up going 55 on the first 100 and 52 on the second 100. I felt strong on both. I cant wait to start to feel easy speed.

    Updated January 6th, 2014 at 08:54 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/07/2013

    by , January 6th, 2014 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:40
    3 x 100 1:50
    1 X 250 4:15
    3 X 100 kick 2:30

    2 X 300 5:00
    3 X 200 3:20
    4 X 100 1:40
    Pull: descend each group

    SCY
    3 X 50 1:15 1:00
    3 X 100 2:00 1:45
    33 swim @ 100%
    Round 1 stroke(left interval)
    Round 2 free(right interval

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Monday, January 6, 2013 6:10-7:00am

    by , January 6th, 2014 at 10:54 AM (Fast Food Makes for Fast Swimming!)
    Wow, this was early for me. My body wasn't fully functioning either and I just couldn't maintain anything...

    Warmup:
    200 Free
    200 Kick w/ board
    150 Free
    150 Kick w/ board
    100 Free
    100 Kick w/ board
    50 Free
    50 Kick w/ board
    (1000/1000)

    8 x 125 Free Pull (2 @ 1:45, 2 @ 1:40, 2 @ 1:35, 2 @ 1:30)
    The last two I basically swam straight through, and didn't even make the last one. Mornings suck.
    (1000/2000)

    6 x 50 SDK w/ short fins @ :50
    (300/2300)

    8 x 25 @ :30 Odds EZ Free, Evens semi-fast Fly <-- I couldn't manage much more
    (200/2500)

    100 EZ
    ---------------------
    2600 Yards