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  1. Sarasota Y Sharks Masters 5:30 AM Workout 02/09/2016

    by , February 8th, 2016 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    5 X 100 1:40
    1 X 200 3:00
    6 X 50 1:00
    Descend 50's 1-3/4-6

    1 X 300 kick + 50 swim

    4 X (4 X 75 1:30
    Within each round swim 3 stroke/1 free
    Round 1 fly, 2 back, 3 breast, 4 one of each

    4 x 200 3:00
    4 X 150 2:15
    Last 50 fast on all swims
    Swim or pull

    10 X 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy






    even:
    Categories
    Swim Workouts
  2. Monday 02082016

    by , February 8th, 2016 at 11:53 AM (aztimm's training blog)
    Monday AM masters swim workout with the team
    LCM

    w/u sets:
    200 swim
    200 kick
    200 IM
    200 pull
    200 swim

    10 x 50 @ 1:00

    5 x 100 @ 1:45

    2 x 200 @ 3:15

    200 fast

    8 x 50 kick @ 1:10

    6 x 50 pull @ :55

    200 w/d

    TTL: 3500m


    guess we had too many swimmers out celebrating the Super Bowl last night, only 4 of us were there when workout started (one more joined later).
    with such a small group, the fast guys went in one lane, and the rest of us in the other lane (next to a wall).

    was a nice Monday/stretch-out swim. I should have gotten my time for the 200 'fast' but totally forgot (I don't think I was that fast).
    I wore Agility paddles for the 5 x 100, and pulled w/Catalyst paddles for the 2 x 200.
    there were supposed to be 10 x 50s for the last 2 sets, but we ran out of time so cut things a little short.
    Categories
    Swim Workouts
  3. Week 176 - Monday

    by , February 8th, 2016 at 08:39 AM (After a long rest)
    I have had a lot of stuff going on at work that's been swirling around in my head the last week and to make sure I did not wake up I took an alkaseltza nighttime tablet last night and I had the best night of sleep I have had in a long time. i felt awesome when I woke up. Today's practice was an aerobic workout.

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

    main sets
    4x300 free on 3:45
    4x200 kick alternating fast, smooth by 25 on 3:30
    4x100 IM on 1:30
    4x50 with fins no breather free on 1:30
    4x200 with paddles on 3mins descend 1-4

    warm down
    200 easy

    i was holding 3:08-3:10 on the 300s. The kick I was going 2:55s. The 100 IMs I held 1:08/1:09s. The 50 no breathing I made it back half way down the second length and took a breath. Then on the 200s I went 2:07,2:05,2:01,1:56.

    I felt good in the water today. I am in Manhatten tomorrow and White Plaines NY on Wednesday. I hope to swim while I am in NY but have not figured anything out yet due to work schedule not getting locked in.

    My son is feeling better today and should be back at school tomorrow with no PE for the foreseeable future. He has an appointment at Children's hospital today with his neurologist.
    Categories
    Swim Workouts
  4. Sunday 02072016

    by , February 7th, 2016 at 05:15 PM (aztimm's training blog)
    another solo swim @ Sendero Springs
    SCY

    w/u sets:
    600, various (threw in a bit of back and breast)

    8 x 100 kick @ 1:45, various (dolphin, flutter, belly/back)

    8 x 100 @ 1:30, desc 1-4/5-8
    (took an extra :15 after 4)

    100 easy

    4 x 50 back @ :55, w/fingertip paddles

    4 x 150 @ 2:10, w/Agility paddles

    50 easy
    4 x 25 breast @ :35, w/fingertip paddles
    50 easy

    2 x 200 pull @ 2:45, w/buoy + Catalyst paddles

    300 w/d

    TTL: 4000 yards


    there wasn't anyone swimming when I arrived. the lifeguards said some people had been there but left.
    there were 2 kids there, I'd guess for about 20 min, mostly while I kicked and a little of my 100s.
    otherwise, I had the whole pool to myself, well what wasn't covered at least (it always seems a bit eerie looking over under the covers).
    water temp was a little warm (I think 82F), but the air was 65F with a breeze, and the pool is outside, so it actually felt pretty nice.

    my swims felt much stronger, even -v- last week, and I'm not sure why. last week I struggled to do 100s @ 1:35, while this week I was holding 1:15-1:20 for these (the fastest might have been a little faster than 1:15). even using the Agility and Catalyst paddles I was able to go on faster intervals, and really didn't feel like I pushed myself any more.

    after this, I won't feel so guilty eating while watching the Super Bowl shortly

    oh, and here's a nice picture of the pool after I finished:
    Tags: solo swim
    Categories
    Swim Workouts
  5. Aussie 200s fly & shameless yardage plug set

    by , February 6th, 2016 at 08:45 PM (Of Swimming Bondage)
    I was a little later getting to Cactus this afternoon because I was watching the livestream of the ASU-U of A dual meet and the exhibition swims by people like Phelps, Alison Schmitt, David Nolan, Matt Grevers and Margo Geer. I should have turned the sound on mute as the two guys announcing were just about the worst, most swimming-clueless announcers ever (e.g., after a mixed heat of men and women's exhibition 100 free where Margo Geer beat Alison Schmitt, they proclaimed that at least Schmitt was the fastest woman in the heat). Still, announcing inanity aside, it was fun to watch, especially the 100 IM race between Grevers, Phelps and Nolan.

    I dove in the water right at 3:45pm and the pool closed at 5pm. I wrapped this up with 18 seconds to spare

    Warmup sets (1,700 set)


    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:08, 1:07, 1:01
    • 4 x 75: on 1:15, Indiana IM kick by 25s on back
    • 6 x 50: on 0:55, #1 and #6 easy free w/snorkel, #2 to #5 IM order build (0:31, 0:33, 0:37, 0:27+)
    • 2 rounds of:
      • 8 x 25: on 0:30, odds easy, evens fast IM order
      • 1 x 50: on 1:00, easy free w/snorkel


    Aussie 200s fly (1,950 set / 3,650 total)

    My aim was to try to hold 0:30s on the fly; all the easy 50s I did free with a snorkel. I added an easy 50 breaststroke kick on 1:20 between each round
    • Round 1 - 4 rounds of 3 x 50 cruise - 1 x 50 at race pace, all on 0:45
      • was solid 0:31s

    • Round 2 - 4 rounds of 2 x 50 cruise - 1 x 50 at race pace, all on 0:50
      • 0:31, 0:30+, 0:31, 0:30-


    • Round 3 - 4 rounds of 1 x 50 cruise - 1 x 50 at race pace, all on 0:55
      • ​was solid 0:30s

    • Round 1 - 4 x 50 on 1:00 at race pace
      • ​0:30, 0:30, 0:31, 0:31


    Shameless Plug Set to Hit 16K weekly yards (500 set / 4,150)

    5 x 100: swim free w/snorkel on 1:20, 1:15, 1:10, 1:15, 1:20

    TOTAL: 4,150 SCY

    Comments:
    • My freestyle was feeling really strong and connected today, so my original plan after the Aussie 200s was to do
      • 5 x 50 active recovery
      • 1 x 100: ALL OUT free
      • 3 x 50: active recovery

    • ... but I just didn't have the time. This last little set, though, got me where I needed to be for the week.
    • I really wish the meet flyers would come out for the two meets we'll have here in March so I can figure out what I'm going to race and I can see if it will work to race a 200 fly at either meet, while still making sure I can race both the 1000 and 1650.
    Tags: hackett 200
    Categories
    Swim Workouts
  6. Friday Feb 5

    by , February 6th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    TRX pike ups, 2 x 10
    TRX pendulum swings, 2 x 25
    power wheel roll outs, 15
    kneeling ab crunches, 1230 x 3 x 15
    single leg stand on flat side of bosu in streamline position, 1:00 each leg
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    seated row negatives (lowered weight), 70 x 3 x 8
    zercher squats, 75 x 4 x 5
    resisted standing broad jumps, 30 x 3 x 5
    elevated side bridge w/hip abduction, 2 x 10 each side
    bunny hops, 2 x 25



    Swim/SCY @ Pitt

    Warm up:

    I was stuck in traffic and chatted on deck for awhile, so missed the first 400.

    Did 600 various (while they were doing a couple pre-sets)
    5 x 50 shooters w/fins w/open turns @ 1:20
    50 EZ

    Main sets:

    7 x 100 @ 2:10
    -- I did 7 x 50: 25 AFAP + 25 EZ, #4 was all easy
    -- did fly w/fins on the AFAPs, first one was 9 high, the rest were 10 lows
    100 EZ

    4 rounds: (IM order)
    8 x 25 @ :40, odds = fast, evens = 15m SDK or double pullouts on breast
    1 x 50 EZ @ 1:40
    -- I was tired during these, so my "fast" = 100 pace. I didnt do the double pullouts on breast: I just went fast/EZ. The last 8 x 2 5 free, I just did them 0-1 breath.
    100 EZ

    Total: 2450



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


    I felt pretty tired in the water last night. Friday masters practice, which is my 6th day in a row of working out and comes after weights, is sometimes tough to get through. Especially this week where I did (for me) a ton of race pace work.

    I dug out my TheraBand Flexbar and did some elbow work. I could also feel a bit of tennis elbow on both sides as I was doing this. I'll have to be diligent about doing the rehab for awhile. I'm pretty sure this was caused by deadlifting. I guess I could do more grip strengthening exercises. But since my dodgy elbows (which are double jointed) appear to be extremely susceptible to injury, I bought some LPG hooks and straps for deadlifting.

    A friend recommended this piece of core equipment: http://www.pilates.com/BBAPP/V/store/motr/index.html
  7. Week 175 - Saturday

    by , February 6th, 2016 at 12:35 PM (After a long rest)
    I had a great night of sleep but woke up pretty stiff and sore. I was not looking forward to the 16x100 today and was being pretty sorry for myself.

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

    main sets
    6x75 with snorkel done as kick,drill,swim by 25 on 1:05
    16x100 at 500 pace done as 4x100 on 1:30, 4x100 on 1:40, 4x100 on 1:50 and 4x100 on 2mins

    warm down
    8x50 on 1:10 with instructions to go no faster than 50

    i felt hideous on the warmup and then got better and better as the workout went on. I started out on #1 a little slower than usual :58 and then held :57s until the last 2 where I went :56s. How can I go faster feeling better with less rest? I think the longer time maybe let's more lactic acid buildup. By the end of this workout I felt great. All my aches and pains had gone. We shall see how long the adrenalin high lasts.
    Categories
    Swim Workouts
  8. 2|5|16 SCY

    by , February 6th, 2016 at 09:05 AM (Blog)
    Warm up with fr and br

    50 fr from block easy sprint, NB - 27.24
    easy swim for 5 - 10 min

    50 fr from block very hard but not fully all-out, 2 breaths back 26.09
    easy swim for 5 - 10 min
    bubble rings

    50 fr from block very hard but not fully all-out, 3 breaths back 26.23
    easy swim for 5 - 10 min

    50 fr from block very hard but not fully all-out, 3 breaths back 26.12
    easy swim for 5 - 10 min

    5 x 0:30 fr on 2:00, tied with double red elastic bands capable of stretching ~10m

    6 x 25 kick on various

    Drylands:
    weights - med-high reps, moderate intensity (60 - 80% to failure)
    chest, back, shoulders, calfs
    stretching - 10 minutes



    Able to swim a 50 fr on autopilot now. The first was a mild sprint, 2 - 4 were done as close to a an effort without truly going AFAP - if that makes any reason. Funny how I can go easy on the first one and still be almost as fast as the following harder ones. Still one issue (perhaps related to these particular blocks), and that is I am entering the water axially rotated at least 10 degrees CW from level. Not sure if one foot is holding back with fear of slippage, or if I'm tilted in the loaded position. Hell, I'm not sure if it makes a difference - maybe it's faster lol

    Updated February 6th, 2016 at 01:41 PM by __steve__

    Categories
    Uncategorized
  9. Friday, February 5, 2016

    by , February 5th, 2016 at 08:29 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 59, pool at 81
    Sunny, 61% humidity

    Warm Up
    600 IM Swim
    --200FR/100BR/200BK/100BF

    Set 1
    4x400 Kick
    1)FR 4(50bd/50 roll shoulders, head down, arms on side)
    2)BR 4(50bd/50 2K head down)
    3)BK 4(50 arms in streamline/50 roll shoulders, arms on side)
    4)BF 4(50bd/50 1K head down, 1K head forward)

    Set 2
    4x400 Drill/Swim
    1)BF 4(25K, 25RLS, 50S)
    2)BK 4(25K, 25RL, 50S)
    3)BR 4(25K, 75S)
    4)FR 4(25RL, 25CatchUp, 50S)

    Comments:
    Active rest session, focus on body position slow swimming

    Updated February 6th, 2016 at 06:59 AM by fdtotten

    Categories
    Swim Workouts
  10. IMBASE & Virtual SAC Drafting

    by , February 5th, 2016 at 02:00 PM (Of Swimming Bondage)
    I took a planned day off on Thursday other than some light yoga at home and then went over to Cactus this morning for a two main set workout, the first set being my IMBASE set and the second being 20 x 50 at target 1000 pace from a recent workout of Stewart's (http://forums.usms.org/entry.php?38038-Week-175-Tuesday).

    Warmup sets (1,700 set)

    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:09, 1:08, 1:01+
    • 4 x 75: on 1:15, Indiana IM kick by 25s w/board
    • 6 x 50: on 0:55, #1 and #6 easy free w/snorkel, #2 to #5 IM order build (0:31, 0:32, 0:36+, 0:29)
    • 2 rounds of:
      • 8 x 25: on 0:30, odds easy, evens fast IM order
      • 1 x 50: on 1:00, easy free w/snorkel


    5 x 200 IMBASE Test Set (1,250 set / 2,950 total)


    • 5 x 200: IM on 3:10, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-25-15 - SCM - 2:49, 2:47, 2:46+, 2:46+, 2:45
      • 09-20-15 - SCM - 2:40, 2:38, 2:37+, 2:39, 2:40
      • 11-13-15 - SCY - 2:20, 2:20, 2:18, 2:18, 2:18
      • 01-05-16 - SCY - 2:25, 2:25+, 2:24, 2:24, 2:26+, putting my IMBASE at 1:20
      • 02-06-16 - SCY - 2:19, 2:18, 2:19+, 2:21, 2:23

    • 5 x 50: active recovery w/snorkel, on 0:40, 0:45, 0:50, 0:55


    1000 race pace test (1,250 set / 4,200 total)


    • 20 x 50: on 0:50, to a flipped finish
      • Of course, I would have wanted to see 0:30s as I virtually raced Tuesday Stewart on this set, but I saw solid 0:31s on all of them
      • I was trying really hard, though, to keep my stroke count in the 13-14 SPL range and my kick at a level consistent with what I could do in a 1000 (e.g., old school 2-beat). Largely, I accomplished that, though the stroke count did creep up to 15 towards the end
      • On the last two, simulating a finish for a 1000, I picked up my kick over the last 75 and saw a 0:30 on #19 and 0:29 on #20

    • 5 x 50: active recovery w/snorkel, on 0:40, 0:45, 0:50, 0:55


    TOTAL: 4,200 SCY

    Comments:
    • As has happened more times than I can remember (e.g., every time I've tried), I have not kept up with a consistent dryland routine. This is primarily due to constraints on my work/life schedule and not due to lack of desire. I'll see if I can get that going again.
    • I was going to head down to watch the ASU-U of A dual meet live tomorrow, as SwimSwam reported that Phelps, Schmitt and others with Bowman's elite group would be doing exhibition swims during the diving breaks. I was going take both #3 daughter and one of her friends who is a swimmer, but they both ended up in the doctors' office today and are out for the weekend. Fortunately, the ASU website purports to have a live stream scheduled - http://www.thesundevils.com/SportSel...8&SPSID=880910. Hopefully, that works!
    Tags: imbase
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 02/08/2016

    by , February 5th, 2016 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    8 X 50 kick 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:15
    1 X 100 @ 100% 3:00
    Four rounds--choice

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 --
    Three rounds--pull.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  12. Week 175 - Friday

    by , February 5th, 2016 at 09:20 AM (After a long rest)
    I got home around 8pm last night. By the time I ate and helped my daughter with her math homework it was 9:30 and I was beat. I slept well until about 2am and was then restless until the alarm went off for practice. I was really dragging this morning and was achy in the water during the warmup. This feeling lifted but was sluggish today despite some decent times.

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

    main sets
    4x(100 kick,125 done as 100 free and 25 back,150 free all on 1:35)
    100 easy
    4x(25 under water kick on :40, 50 free on :40, 75 back on 1min)
    200 easy
    6x75 with fins trying to hold faster than :38(200 pace) on 1:30

    warm down
    200 easy

    I went 1:25s on the kick, 1:25s on the free/back using this as somewhat active recovery, and 1:30s on the 1:50s. This was tougher than it sounds. On the next set I was not quite making the full 25 underwater in streamline position. On the 50s I was holding :28s. On the 75s I descended going :39,:38,:38,:37,:36,:35.

    I was was not exactly lighting it up today but it was a good aerobic workout and I felt much better at the end than the beginning. Hopefully I will feel better tomorrow.

    ---------

    i I don't know how I forgot to write this morning that my son received concussion #3 yesterday. Once again it was in PE. This time it's in high school and luckily it's not as severe but my wife is distraught and angry. My son feels much better today but is off school again.

    Updated February 5th, 2016 at 03:25 PM by StewartACarroll

    Categories
    Swim Workouts
  13. Thursday 2-4-16

    400 swim
    100 IM drill
    100 free drill
    200 pull
    8 x 50 @ 1:15 25 sprint/25 easy
    --went IM order
    12 x 25 stroke @ 40
    --odds build/evens sprint

    4 x (3 x 100 build + 200 pull cruise)
    --100's on 1:40 200's on 3:30

    3 x 100 sprint @ 1:35,1:30,1:25
    --My shoulders were getting toasty

    200 (25 double arm bk/25 back)

    4000

    Not a bad workout and was pleased with most of my swims. I probably won't get to swim this weekend due to our girls activities.
    Categories
    Uncategorized
  14. Thursday 02042016

    by , February 4th, 2016 at 06:30 PM (aztimm's training blog)
    Thursday AM masters swim workout with the team
    SCY

    w/u sets:
    100 each: swim/kick/pull/swim

    4 rounds of:
    2 x 25 free
    100 IM
    2 x 50 kick
    2 x 50 free
    200 IM
    100 free
    100 kick
    2 x 50 free
    2 x 25 stroke
    (I got in 3 full rounds, and just before the 200 IM of the 4th)

    200 w/d

    TTL: 3650 yards

    when I woke up this morning I could feel a little of yesterday's workout in my muscles. almost felt like I've felt when I lift....except I didn't lift.

    was almost tough just keeping track of the workout itself. at least there weren't just 25s that left me on the other side of the pool.
    the coaches at Nitro generally provide every swimmer with a workout sheet (we can choose short or long, I always get handed the long), and we stick it to splash guards that are put up at the end of the pool.

    I mostly did the 25s @ :30, 50s @ :50, 100 free @ 1:30. the IM's I took a breath, took at least 5 sec, then went on the next 5/10/15 etc (so 5-9 sec).



    and on a positive note, after I entered this workout into my FLOG, for the first time this year I'm on track to meet my 500 mile goal for the year!
    I was .03 mile off yesterday, and was pretty ticked at that, but knew I'd hit it today.
    if I keep swimming with Nitro, I don't think I'll have any problem hitting 500 miles, heck probably a bit more.
    Categories
    Swim Workouts
  15. Thur Feb 5

    by , February 4th, 2016 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 DPK shooters w/fins @ :40
    100 EZ

    Main sets:

    3 x
    4 x 25 burst SDK + cruise 1:00
    1 x 50 EZ

    100 EZ

    4 x (broken 100 fly w/fins + 100 EZ)
    -- :10 rest @ each 25, each 25 @ 100ish pace
    extra 100 EZ at end

    4 x 25 free w/paddles & drag sox @ :45
    50 EZ
    4 x 25 SDK w/drag sox
    50 EZ
    4 x 25 SDK w/drag sox
    100 EZ

    4 x 25 no breath free w/paddles @ :35
    100 EZ

    Total: 3150



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


    I actually made it through the broken 100 flys today! I seem to recall that last time I attempted this, I couldn't make even one 100. I obviously felt a little better today, but one that I did differently was to breathe twice in a row after the breakout. If I swim the 100 fly this year (maybe in early April), I may try the same thing. When I'm underwater so much the extra oxygen makes a difference.

    Later in the afternoon, I did 30 minutes of yoga & stretching and worked my shoulders over with a lacrosse ball.
    Categories
    Swim Workouts
  16. Thursday, February 4, 2016

    by , February 4th, 2016 at 03:05 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 78, pool at 81
    Partly sunny, 72% humidity

    Warm Up
    1000 IM Swim
    --400 REVO, 400 K/S by 25, 200 EZ/Strong by 25

    Set 1
    8x25 on :40 IMO
    *Fly 17s, BK 18s, BR 21s, FR 15s
    3x100 on 2:00
    --1)50Fly/50BK *1:14
    --2)50BR/50FR *1:18
    --3)100 IM *1:16
    16x25 on :30 IMO as (4x24, :30 rest)
    *Fly 17s, BK 18s, BR 21s, FR 15s
    ...EZ 200 BK/FR by 25

    Set 2
    12x300 FR
    1-2) 2x300 on 4:30 *3:43, 3:40, RI
    3-4) 2(6x50 on :45, :30 rest) *35s
    -- >1 min for equipment
    5-6) 2x300 on 4:30 w/snorkel-paddles-buoy-tube *3:39, 3:38, RI
    7-8) 2(6x50 on :45, :30 rest) w/same *35s-34s
    -- >1 min for equipment
    9-10) 2x300 on 4:30 w/fins *3:19, 3:15, RI
    11-12) 2(6x50 on :45, :30 rest) w/same *30s-29s

    Cool Down
    ...EZ 300 as BK/FR by 50

    Comments:
    Set 1 is my first 2016 attempt at an EZ speed style effort of 85-90% to begin building faster but still efficient stroke tempo. Struggled on some of them, need to plan in those kind of sets to adapt towards doing faster IM swimming against the clock.

    In reading through various USMS forms, it seems that working up towards doing 12x300 FR would be suitable as one of several variations of broken pace training swims to support preparation for 3K OWS events. At first I was going to do Set 2 as 12x300 FR straight, but did not feel up to it mentally, so wimped out and adapted it to discover where I am at this point, be more relaxed and to survive the set. Started out conservative feeling OK trying to keep my head down more. Then as always pulling is more work for me than swimming full stroke, so I got tired, thinking to cut it short, but then began to recover somewhat during the round with fins. When I set out some of my training goals this weekend, one might be to work up to in two months, 12x300 FR on 4:00 no equipment starting out about 3:45 and progress down to 3:30.

    Updated February 4th, 2016 at 03:18 PM by fdtotten

    Categories
    Swim Workouts
  17. Workout 02/04/16: noon

    by , February 4th, 2016 at 01:46 PM (Maple Syrup with a Side of Chlorine)
    Quick swim today between errands ...

    200 free/200 back/200 im drill
    600 shark swim
    100 loosen and out
    (Solo/Rec/1300 yds/22 min)
    --------------------------------
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 02/05/2016

    by , February 4th, 2016 at 12:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 fly/50 free 3:00
    1 X 100 back/50 free 3:00
    1 X 100 breast/50 free 3:15
    1 X 150 free--easy 3:00
    Two rounds

    4 X 300 pull 5:00
    negative split

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  19. Week 175 - Thursday

    by , February 4th, 2016 at 08:59 AM (After a long rest)
    Yesterday I had to travel to Atlanta and due to my flight time was unable to swim before heading to the airport(sucks) and then meetings and a dinner prevented an evening swim. This morning I swam at the Winchester Academy with GAJA. This is the normal masters team I swim with while in Atlanta and they are extremely friendly and have some fast guys. Today there was a younger guy who is training for trials in the 50 free and 100 fly so I had someone to swim next to. It was a lot of fun and I felt really good today. My elbow is still a little sore but some adrenalin usually gets rid of all my aches and today this was the case.

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

    main sets
    3x(4x50 on :55) done as IM order kick, drill, swim by round
    6x100 IM on 1:30
    300 pull on 4mins
    3x(4x50) done as swim IM order on :50, stroke/free by 25 on :45, free on :40 by round
    6x100 on 1:30, odds back, evens free with snorkel
    300 pull on 4mins
    12x50 free on :35 with snorkel
    6x100 free on 1:10 with snorkel
    300 pull on 4 mins

    warm down
    200 easy

    i felt good the whole practic today and my stroke count on free was 9 which is usually a great indicator of how good I feel. I was holding 1:08s on the 100 IMs, 1:04s on the 100s back, 1min on the 100s free, and then :30s and 1mins on the free 50s and 100s. Everything else I swam pretty smooth at a good aerobic pace.

    I have a couple meetings today and then I head home. Hopefully I feel equally good tomorrow.

    Updated February 4th, 2016 at 03:17 PM by StewartACarroll

    Categories
    Swim Workouts
  20. 2|3|16 LCM

    by , February 3rd, 2016 at 09:17 PM (Blog)
    400 of drills with fins / snorkel

    Dove from side in 13m wide area and did some nb 26 fr's on 2:00

    300 more of drills

    This pool has three spanking new (home made) wooden blocks. They are solid and sturdy, and have some rubberized and abrasive grip paint. BUT the lifeguard did not grant me authorization to use one .

    Drylands:

    Mild to moderate intensity with low reps working every group except calves

    Updated February 3rd, 2016 at 11:43 PM by __steve__

    Categories
    Uncategorized