View RSS Feed

All Blog Entries

  1. Week 50 - Saturday

    by , September 14th, 2013 at 10:56 AM (After a long rest)
    Today was real pleasant surprise after yesterday's malaise. I woke up feeling better but not back to normal. I went to bed around 7.30pm last night so got about 10 1/2 hours of sleep. Today's workout was not our normal warmup and I felt great on the warmup and this feeling carried through the whole workout. I seemed to have good energy levels throughout the practice . After the swim workout three of us did some circuit weight training which was fun. My hope is to swim 6 times a week and lift 2-3 upto our taper meet in Dec/Jan and then adjust as needed.

    Warm up
    16x50 free on 45

    Main sets
    12x100 pull with paddles on 1.10
    100 easy
    6x100 kick on 2mins
    4x(2x50 free on 30, 50 back on 35, 50 on 1.30)

    Warm down
    400 easy

    Total 3800scy

    Without intentionally doing this I dropped from 35s on the first 4 to 30s on the last 4. The 100s main set I felt really good and opened with a 58 and held 56s for the next 8 and then went 55,55,54. This was by a long way the best set of 100s pull I have done. The 100s kick most people had fins, I swam without and tried using them as my target to stick with, and held 1.25s on the first 5 and then went 1.21 on the last one. The set of 50s was fun and I held 27s on the 50s on 30 free and then went 32-33 on the back. I felt great!

    After the warm down we did weights as follows:

    4x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits.

    If only I felt like today all the time!

    Updated September 14th, 2013 at 12:42 PM by StewartACarroll

    Swim Workouts
  2. Workout 09/13/13: noon

    by , September 13th, 2013 at 01:50 PM (Maple Syrup with a Side of Chlorine)

    Busy couple of days at work (and I went to NEBC for the last hour of class after work last night), so I was happy to get into the pool today at lunchtime after my dentist appointment this morning. Stress relief (well, the swimming bit, not the dentist)!

    Did 4 x 600, as:
    - 200 Fr/200 IM drill/4 x 50 b/c (6/8/10/12) on :60
    - 6 x 10 on 1:30 (with snorkel: 50 kick/50 pull)
    - 4 x 150 on 2:00 (agility paddles 1-3, fast on 4 (went 1:49)
    - 3 x 200 on 3:00 (loosen and out)
    (Solo/Rec/2400 yds/60 min)

    Did a fair bit of talking, including 3 x 5-7min breaks to catch up with folks I haven't seen since the end of July. I also have preliminary approval to host our third annual scy meet in April, so I am going to get rolling on that sooner than later. I hope

    This is a bittersweet time of year for me. My wife's birthday in Monday, and this is the weekend of the annual Bennington Car Show , so there are lots of activities and old cars throughout town. Plus, the apple orchards are open, and we'll get to load up tomorrow with the exchange students to experience this delicious time of year.

    Today also marks the eleventh anniversary of my dad passing away, so the rain that is falling today (it always does on this weekend!) is not doing much to help my melancholic mood. A high school friend of my dad supplies a great biography of my dad that Iove to look back on.

    My dad was a dairy farmer, so was up before the sun and home well after dark to get two milkings of our 85-head herd complete, along with planting and reaping throughout the day. He tried his best to make it to our activities, especially swimming. We used to laugh at him as he attempted to do butterfly in the pond, but looking back it was a man that wanted to be involved and took our heclking in strive, I am sure knowing that now I can look back upon it knowing that he loved us so much that he would attempt it. Even after the ALS slowly robbed him of the ability to function, he made a point to "be there" for use, including my college graduation and things for my children, the only of his grandkids he was blessed to see.

    Time to stand outside in the rain for a bit.
    Swim Workouts
  3. Friday, Sept 13, 2013

    by , September 13th, 2013 at 09:45 AM (Trying to Train Smarter, Not Just Harder)
    Water cold, not as bad as yesterday, thank goodness, but still cold. The city is getting even with us for complaining about the hot water - now the temp is around 77.5 degrees. Swam Wed "by myself" - meaning I was the only old lady in the pool with a bunch of teenagers;
    Water cold, not as bad as yesterday, thank goodness, but still cold.

    500 back/free
    400-300-200-100 Pull on 1:20 base
    500 locomotive kick
    100 easy
    18 x 100 @ 1:20
    100 easy

    I didn't do all of the 18 x 100's - did just 50's on about 6 of them - made up for it later with some breast/free - just not feeling it this morning swam yesterday by myself as well, after doing weights. RA (Rheumatoid Arthritis) flaring up again - I have aches and pains more places than I don't & it probably means I get to go on the old prednisone again. Hate that - prednisone makes you so hungry! and you don't even realize what you're doing. But my wrists and hands/fingers are really achy, as well as my ankles and feet & toes, so I'm doomed, I guess. Hopefully this flare will be short-lived.
  4. Week 50 - Friday

    by , September 13th, 2013 at 08:10 AM (After a long rest)
    Yesterday I had to be in Oakland for a meeting with a big healthcare prospect. The way my schedule worked out I could not leave on Wednesday and had to be back in Dallas for an interview for a new sales person today. Needless to say a day trip from Dallas to Oakland and back again makes for a very long day. I dread to think what my environmental footprint is when I do these crazy things. I got back to the house after midnight last night so when my alarm went off for morning practice this morning my 4 hours of sleep was not enough and I really struggled to get up" I hauled myself out of bed as my alarm was ready to go off for the second time(which is usually followed by a bark from my wife about me getting up - if the shoes was on the other foot I would complain on the first alarm so she really is tolerant. Today's workout was hard but only due to my malaise as a result of lack of sleep. Normally I would have called this an easy practice.

    Warm up

    400 free with snorkel(nose clip snapped so I swam without it for the first time in a very long time)
    6x50 catchup on 45
    4x100 descend 1-4 on 1.40 getting heart rate up

    Main set
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins
    6x100 on 1.30 strong with fins
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins
    6x100 on 1.30 strong with fins
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins

    Warm down
    3x200 easy on 2.45

    Total 3500scy

    There was nothing quick in this workout to write about. I am just glad I made it to the pool today.

    Updated September 13th, 2013 at 08:19 AM by StewartACarroll

    Swim Workouts
  5. A little sprint and a lot of lazy-hit 400 miles today

    by , September 13th, 2013 at 08:07 AM (Mixing it up this year)
    Just didn't want to work too hard today. Doing the 100 Fly and 100 Free tomorrow in a kids meet. This is to prove to the kids I coach that I can actually swim fast and that when I say I did the same workout they realize I really did and they are not allowed to complain.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free sprint thru the turns from 15m mark to 15m mark
    500 free w/strapless paddles, bouy & snorkle
    300 free kick w/zoomers
    200 free EZ

    Total 3000 meters and hit the 400 mile mark today for the year
    Swim Workouts
  6. Thursday, September 12, 2013

    by , September 12th, 2013 at 10:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 79
    Partly cloudy, humidity at 75%

    Warm Up
    400 BK as 2(50K,150DPS)
    400 RIM as DPS
    200 IM kick as 25 fast/25 steady

    *Set 1*
    1x1000 BK as 10x100, each 100 as 25 Fast/75 DPS
    ---200 BR K w/snorkel

    *Set 2*
    5x200 BR on HR rest, 200 as 2(25 Fast/75 DPS) #2&4 w/snorkel
    ---100 DK/bk

    *Set 3*
    3x200 FLY on HR rest, 200 as 2(25 Fast/25 DK/bk/50 DPS) :30 rest, right into...
    3x200 FLY on HR rest, 200 as 2(75 2RA-2LA-3S/25 Fast) w/snorkel
    ---100 EZ BK kick/fins

    *Set 4*
    10x50 FR kick w/fins-snorkel on 1:00, steady desc 1-10 *38-32, 1:00 rest right into...
    4x300 FR on HR rest, 300 as 3(25 FAST/75 CU) w/fins-agility paddles-snorkel

    Warm Down
    200 FR SPL-22/24
    200 BK DPS
    100 BR DPS
    2x50 FR SPL-24

    This week has been mostly IM and stroke base endurance swimming with quality 25s and 50s. Some of the highlights were a 17.6/25 BR, 14.3/25 BK, 12.8/25 Fly, and 12.2 FR all from a wall push. The times were from coach Chuck's watch in a 50 LCM pool, so most likely not that accurate. But I did get a good set of quality 50s in FR yesterday doing 3(4x50 FR, EZ 100 BK) on HR rest at 85%-95% 1-4 doing 33-31-31-30, 32-31-31-30, 32-30-31-29. Finally I was able to see my doctor today for the annual checkup, and all is well, the only problem I have is that I am getting older! I guess it is a good sign to not be taking any prescription medications at age 57. For my birthday yesterday I made my kids some of their favorite menu items for dinner, Beef Chow Fun and Chocolate Cupcakes with vanilla ice cream inside.

    Updated September 14th, 2013 at 05:46 PM by fdtotten

    Swim Workouts
  7. Working on 200 pace with 50s; 400 IM with 25s

    by , September 12th, 2013 at 08:46 PM (Alex's swim journal)
    Yesterday I was pretty sore and stiff form the drylands and 3K workout on Tuesday, so I just got in to try to loosen up a bit. I did a lot of drill, don't think I swam anything continuous for more than 50 yards and was out before the lunchtime crowd even had time to change. 1500 yards.

    Today had to be a little more challenging, but until my body adjusts to the new drylands routine, I'm trying to keep the reps short (avoid the form falling apart in anything over 50) and focussed on 200 pace. Here's what I did:

    WU (1000):
    400 ez swim (fr and back; some catch-up drill) on 8:00
    4 x 100 IM on 2:15 (descended 1:42, 1:40, 1:39, 1:38)
    4 x 50 fr on 1:00 (:39-:42)*

    *I was watching form here, had Scotty watching from underwater... he confirmed the left arm was crossing over and that it did look like the core wasn't nailed down and working in unison from hips to shoulder; so I have to pay extra attention to my head position breathing to the right and the hip/shoulder rotation... in rotating to that side I tend not to rotate my hips enough... this is probably also an issue with my legs/kick and some extra tightness that I've always had in that left leg.

    MS (1400):
    -16 x 50 on 1:00, 800 IMO (went :45, :48, :50, :51 for fly; :50, :49, :48, :47+ on back --surprised I had enough energy after the fly to descend these; basically :55-:56 on breast; then :45, :39, :40, :41 on fr)
    -Master's minute
    -200 IM, hard (came in 3:18... not bad considering how I've been feeling of late)
    -16 x 25 on :40, 400 IMO (went :20-:22 fly, :20-:22 back, :25s for br, last one in :26, and mostly :17 for fr)*

    *this would actually be dream pacing for the 4IM for me, bringing my fly in 1:28, back in 1:28, 1:40 for the breast and 1:08 for the free. We can always dream can't we?

    CD (600)
    3 x 100 fr on 2:00--mostly catch-up drill
    6 x 50 fr on :55

    3000 SCY in about 70 minutes?--we lost track of time, because they pulled us out of the pool during warm-up with a tornado sighting... so we spent about 20 minutes trying not to cool off in the "shelter" of the locker-room and sauna.

    I did some drylands afterward too:
    40-50 supine leg-lifts and flutter kicks
    45 seconds in prone plank position
    3 x 12 hanging leg-lifts
    3 x 12 squats
    3 x 12 push-ups
    3 x ~5 kipping chin-ups
    3 x 12 push-presses
    3 x 6 pull-ups
    2 x 12 seated rows
    2 x 12 lunges w/ dumbbells
    sun-salutation sequence x 2 to cool-down + another 5 minutes stretching.

    Updated September 16th, 2013 at 12:33 PM by mcnair

  8. Thursday, September, 12, 2013 10:30-11:05am

    by , September 12th, 2013 at 04:11 PM (Fast Food Makes for Fast Swimming!)
    Just went in for a little stretch out swimming today. Not a whole lot, but I didn't want to get over 400 miles today either. 399.16 I should make it the next swim I do.

    400 Free
    6 x 100 Free Pull @ 1:30

    4 x 150 SDK w/ short fins @ 2:15 (~2:00s)
    4 x 100 SDK w/ short fins @ 1:30 (~1:22s)

    2000 Yards

    Short and sweet. Got in a good leg and ab workout as well. I haven't done a "tough" kick set since I was with the swim team last July. I do miss swimming with a team. It's tough to keep going, especially past 3000 yards or 1 hour when you're swimming on your own at the Y lap swim.
  9. 9|12|13 SCY

    by , September 12th, 2013 at 03:10 PM (Blog)
    9 x 50 free from block on 1:15
    • high 30's

    6 x 50 free from block on 1:30
    • mid 30's

    5 x 50 free from block on 2:00 (easy speed)
    • 31's

    3 x 200 from block on 4:00 (easy)
    • 3:20, 3:01, 3:04

    150 flutter kick/breast
  10. 9|11|13

    by , September 12th, 2013 at 03:02 PM (Blog)
    SCM had just under 25 minutes to swim so:

    40 x 25 free WF on 0:30
    16 -18's

    1 x 25 flutter kick on 1-2 minutes rest
    < 18 seconds - (PB)

    Updated September 12th, 2013 at 05:14 PM by __steve__

  11. 09.12.13 - Thursday workout

    by , September 12th, 2013 at 02:02 PM (Pete's swim blog)
    Swam w/ Dave. Ate waaaaay too many hot wings last night. Hot wings are not swim practice food. It felt like I had hot sauce and grease flowing through my veins once my heart rate started picking up. After the first set, I felt better. Maybe I sweat it all out into the pool? That would explain the oil sheen on the surface of the water when we got out.


    600 Warm up

    4 x 100 - 1:30, 25 kick/75 free
    50 Easy - 2:00
    4 x 100 - 1:25, 25 stroke/75 free
    50 Easy - 2:00
    4 x 100 - 1:20, 25 stroke/75 free
    50 Easy - 2:00
    4 x 100 - 1:15
    50 Easy

    16 x 25 - :40, choice (I did IM order, odds no breath)
    1:00 Rest (more like a 3:00 hot wings break)
    400 Timed pull - 4:35
    100 Easy
    The pull was pretty bad. I was on track for a 4:20 or so but with 75 to go, my paddle entered the water wrong. The paddle ended up twisting 2 or three times and loosened the strap. Once it untwisted, it was too loose to stay on my hand. I ended up limping to the end of the pool and fixing it.

    4 Rounds of:
    * 100 Pull - 1:20
    * 100 Pull - 1:20, no paddles
    * 100 Stroke - 1:30 (odd rounds fly, even rounds IM)
    * 100 Kick - 1:50

    6 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5300 Total)
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/13/2013

    by , September 12th, 2013 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40
    1 x 300 4:30
    4 x 100 1:30
    1 x 400 negative split

    1 X 100 kick 2:15
    8 X 50 kick 1:00

    1 X 100 2:00
    1 X 75 1:15
    1 X 50 1:00
    5 X 25 sprint :40
    Three rounds. IM'ers 1 fly, 2 back, 3 breast

    6 X 250 3:45
    1-3: negative split
    4-6: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Thu Sep 12th, 2013 SCY

    by , September 12th, 2013 at 11:11 AM (Ande's Swimming Blog)
    Thu Sep 12th, 2013 SCY

    Swam: Tue & Wed
    Lifted Mon & Wed

    Hurt my left shoulder a bit on Tuesday while swimming fly.
    Guess I swam and wasn't fully warmed up.
    It just hurts on the recovery phase of the stroke but not to lift weights

    Saw a cool documentary last night called "Muscle Shoals"

    Henry Coached,
    Whitney's at USMS convention with Jim, Ed, Tyler & Mary
    6:00 - 7:30 dove in around 6:15
    swam with Paul
    Beside Kellie, Marcio, Ned Gull, & Larry

    Warm up
    did a 50

    Main Set

    12 x 50 done
    5 x 50 fr on 40
    50 K fast
    rest 30 sec to 1:00

    assigned: 12 x 100 done 5 on 1:15 1 K fast rest 1:00
    did: 2 rounds of (5 x (25 fr easy, 25 BR fast)) 100 K fast 1:00 rest
    went 16's on 25 BR

    assigned: 12 x 200 done 5 on 2:25, 1 K fast rest 1:00
    did: 2 rounds of (5 x (2 x(25 fr easy, 25 BR fast))) 200 K fast, 1:00 rest
    went 2:33 on 200 K, skipped the last 200 K

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Swim Workouts
  14. Popped out a great workout today even with sinus issues

    by , September 12th, 2013 at 07:32 AM (Mixing it up this year)
    Even with my drainage issues from my sinuses today turned into a great workout. Felt rough at first but after warmup I felt great!

    500 free
    500 free kick w/zoomers

    15x100 descending intervals free w/paddles & bouy
    #1-5@1:35 held 1:26's
    #6-9@1:30 held 1:21's
    #10-12@1:25 held 1:21's
    #13-15@1:20 held 1:19's touch and go here but still made them!

    500 free EZ w/snorkle
    4x50 from block 15m breakout sprints odds free evens fly
    200 free kick w/zoomers
    100 free EZ w/zoomers

    Total 3500 yards
    Swim Workouts
  15. Wednesday 9/11/13

    Wednesday 9/11

    PM only SCY

    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M. order
    6x25 @ :40 FL kick under H2O, get out and dive at each end

    5x200 @ 2:15 swim w/ paddles + snorkel
    100 EZ

    4x75 @ 1:40 FL/BK/BR no breath on FL
    6x50 @ :40 BK
    6x50 @ :45 BR
    6x50 @ :35 FR
    300 @ :20 rest I.M. kick (active recovery)

    300 EZ

    Total: 6100
    Swim Workouts
  16. Wed., Sept. 11

    by , September 11th, 2013 at 08:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 EVF drills @ :10 RI
    6 x 25 overkick free @ :40
    50 EZ
    12 x 25 shooters w/fins @ :40
    150 EZ

    Main Sets:

    12 x 25 burst kick + cruise @ 1:00
    -- 4 belly SDK, 4 back SDK, 4 flutter kick with board
    100 EZ

    3 x (100 broken AFAP + 200 EZ) w/fins
    -- 4 x 25 @ :30
    -- breast (13, 13, 14, 14)(54)
    -- back (all 11s) (44 -- very good for right now)
    -- free (10, 10, 11, 11)
    50 EZ

    50 EZ
    3 x 100 DPS free w/agility paddles
    50 EZ

    3 x (50 @ 100 pace + 150 EZ) w/fins
    -- 2 fly (24s)
    -- 1 back (24 high)
    50 EZ

    Total: 3850


    I know it doesn't seem like much, but I am bushed. My body is not yet used to all out 100s. I will go easy tomorrow; supposed to meet up with Jimby. And we are getting our new puppy tomorrow!

    These are the main sets I gave to Pitt Masters tonight with A intervals. They are all very nice, but do not yet understand the true meaning of "fast" and "AFAP". heehee. Of course, I'm not sure I could even do that workout myself!


    4 x 200 free @ 3:00
    -- negative split, last 50 fast
    50 EZ

    2 x (4 x 100):
    Round 1 = free @ 1:45
    25 power kick (SDK as far as possible UW) + 75 DPS overkick free (slow arms, fast feet)
    Round 2 = stroke @ 2:00
    odds = 50 fast + 50 smooth
    evens = fast turns, perfect streamlines
    50 EZ

    3 x (4 x 50 w/fins + 50 EZ after each round) @ 1:00
    1 = 25 fly + 25 dolphin kick on back
    2 = 25 back + 25 dolphin kick on back
    3 = 25 breast + 25 dolphin kick on back
    4 = 25 free + 25 dolphin kick on back
    R1 = stroke is fast
    R2 = kick is fast
    R3 = best average

    16 x 25 “lactate blasts,” 4 of each stroke (fins OK) @ :35
    -- AFAP to 12.5-15 and then cruise the rest of length
    200 EZ
    Swim Workouts
  17. Tues/Wed Sept. 10-11, 2013 at the Y

    by , September 11th, 2013 at 03:31 PM (Fast Food Makes for Fast Swimming!)

    I had to stay a bit late at work last least getting OT for it, but it was pretty physical, and dirty dirty work, in a small cramped space, changing out a few bearings on of the the dryer fans drive shafts. Luckily it was during a downtime period, or else I'd also have been working in an extremely hot and noisy area as well.

    I just headed to the pool for a relax my body type of swim, and I had no intentions of doing very much.

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00
    10 x 50 EZ Free @ :50 (#5 & 10 were Fly)

    1500 Yards



    8:50am, I got in just as the water exercise folks were clearing the pool, and they were pulling the lanelines back over into place for lap swim. Perfect timing. I still ended up sharing a lane with some guy who had a wide kick, but luckily I didn't have to tango with him.


    400 Free
    200 Flutter Kick w/ board
    400 Free Pull
    400 IM (50 Drill or EZ/50 up-tempo)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (I may have finally hit :30, but it may have still been :31)

    100 EZ

    10 x 50 Flutter Kick w/ board (no fins) @ :55 (held :48-:50s)

    Main Set:

    2 Rounds
    • 1 x 125 Free @ 1:45 (got about :15 rest)
    • 1 x 75 Free Fast @ 1:00 (got about :05 rest)
    • 2 x 25 Free Sprint @ :30 (15s)

    1:00 to "re-evaluate"
    4 Rounds
    • 1 x 125 Free @ 1:45 (1:30s)
    • 1 x 75 IM Fast (no Free) @ 1:15 (went about 1:00s)
    • 2 x 25 Free Sprint @ :30 (15s)


    I liked this set better with the IM work in the middle, rather than all Free. You'd be a bit tired from the 125, then have to do basically a Fast Broken 100 IM with double Free at the end. The bonus is the 4x thru.

    100 EZ and gone

    4100 Yards
  18. 09.11.13 - Wednesday workout

    by , September 11th, 2013 at 02:13 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Jonny. Jonny is staying with us from Scotland for a few weeks to train coaches and players in our AYSO soccer region. This is his off day so he swam w/ us, got back home and fell asleep. I'm not quite so fortunate. He's a pretty good swimmer but hasn't competed in 10 years. He hung in there for a while but his conditioning isn't quite ready for a 90 minute workout. Speaking of which, the workout was shorter today due to a lot more kicking. We just ran out of time at the end.


    600 Warm up

    3 Rounds of:
    * 25 Fly - :40, no breath
    * 25 Fly - :40, 1 breath
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40, Up/down kick (:20)
    * 1:00 Rest
    * 200 IM Kick, hard ~ 5:00
    50 Easy

    3 Rounds of:
    * 25 Free - :40, no breath
    * 25 Free - :40, 1 breath
    * 50 Br - :50
    * 100 Fly - 1:30
    * 200 IM - 3:20, Up/down kick (:20)
    * 1:00 Rest
    * 200 IM Kick, hard ~ 5:00

    200 Cool down

    (4450 Total)
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/12/2013

    by , September 11th, 2013 at 01:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    2 X 100 1:50 1:40
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:40
    1 X 100 kick 2:20
    1 X 100 swim 2:00
    Two rounds

    1 X 200 free 3:15
    4 X 50 fast --choice-- 1:15
    Three rounds

    4 X 300 free 4:30
    Negative split. Swim or pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 50 - Wednesday

    by , September 11th, 2013 at 10:15 AM (After a long rest)
    I lifted with my son last night which was really fun. Due to his age I set him up with the circuit training I have been doing but with a single plate(10lbs) on each machine, and worked with him on form and speed(slow). We had fun together and it was great talking to him as we worked across the circuit. We did swim bench as warm up and cool down and he really struggled with it. I guess I never really thought about it before but its sort of an unnatural machine. It was still fun though and he really enjoyed himself.


    5 minute vasa swim bench
    4x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
    5 minute vasa swim bench

    Todays swim

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 45

    Main set
    16x100 free on 2 mins best average

    Warm down
    300 easy

    Total 3100scy

    This was a great workout and was really hard to mentally keep pushing on the best average 100's. I mainly held 57s but the first, and numbers 13,14 and 15 were 58s. I went 56 on the last one. I need to figure out how to keep pushing when mentally I am fried. It wa snice today to have a higher intensity lower yardage workout. We swam this as group and all of us had a great set.
    Swim Workouts