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  1. Budapest Week 5 - Wednesday

    by , May 31st, 2017 at 06:33 PM (After a long rest)
    Work took me to Phoenix for a few days yesterday. Patrick(pwb) and I arranged to swim together. I had a great time meeting his wife and kids. So much fun. Thanks again my friend.


    Pool setup scm

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    4x500 pull descend 1-4 send off starting at 7:30 pace and descending 25 per 500(descend to 1:15 base pace per 100)
    100 easy
    10x50 kick on 1min
    12x50 on :55 as 2 at 400 pace, 1 easy

    Warm down
    100 easy

    It's always fun hanging out and working out with Patrick and today was really special.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 6/1/17

    by , May 31st, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    3 x 100 2:30 [2:15]

    Freestyle set
    6 x 100 2:15 [2:00] Alt 1fast/1easy

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke choice
    1 x 100 2:15 [2:00] IM/stroke
    1 x 50 easy

    Free/pull set
    1 x 400 6:40 [6:00] long & strong
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. Workout 05/30/17: evening

    by , May 30th, 2017 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong on 1:05

    6 x 50 on 1:00 - descend 1->3, 4->6
    1 x 300 pull
    8 x 50 on 1:00 - descend in pairs
    1 x 400 pull

    4 x 50 active recovery
    [Masters/Rec/2300 yds/55 min]
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 5/30/17

    by , May 30th, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 4:00 [3:30]
    2 x 150 2:45 [2:30]
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke

    Freestyle set
    1 x 200 4:00 [3:30] broken @100 for 10secs race pace
    1 x 100 3:00 [2:30] easy
    1 x 100 2:00 [2:00] race pace
    1 x 100 easy

    Kick set
    2 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    12 x 50 1:20 [1:15]
    [Alt 1 fast stroke/1 easy free]

    Free/pull set

    3 x 100 1:40 [1:30] desc 1-3
    4 x 100 1:40 [1:30] last 25 strong
    5 x 100 1:40 [1:30] strong consistent pace

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  5. Budapest Week 5 - Monday

    by , May 29th, 2017 at 06:54 PM (After a long rest)
    Yesterday after practice my back started to tighten up and I was in some discomfort last night. I stretched before goi to bed and despite not being back to normal it was better this morning than last night. I was worried it would cause me some challenges today but I actually had a good workout.

    Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    3x200 streamline back kick with fine on 3mins
    4x100 free with snorkel on 1:20 trying to hold under 1:15
    4x(2x50 at 400 race pace, 1x50 easy on :55)
    200 easy
    8x50 finger tip drag drill on 1min

    warm down
    200 easy

    i was holding 2:28 on the 200s kick with fins. On the free 100s I felt really good and was 1:11,1:12,1:12,1:12. The pace 50s I was :32 which is a second too fast but I felt good. Luckily my back actually loosened up on the warmup and I did not feel it until I climbed out of the pool at the end of workout.

    Off to Phoenix and swim with Patrick on Wednesday morning.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 5/29/17

    by , May 29th, 2017 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:30]
    4 x 100 1:45 [1:30]
    8 x 50 1:05 [1:00] choice

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    Freestyle set
    2x
    1 x 100 2:00 [2:00] easy
    1 x 100 2:00 [2:00] 90%

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2/3/4 choice]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    4 x 150 2:15 [2:05] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. Budapest Week 4 - Friday, Saturday, Sunday

    by , May 28th, 2017 at 08:09 PM (After a long rest)
    It's been a busy few days first with work and then the kids. This is a catchup post.

    Friday. Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    4x(50 IMO by round on :50, 2x25 IMO by round on :25, 200 IM on 2:30)
    100 easy
    5x(150 free on 2mins, 100 free on 1:10, 50 free on :30)
    8x75 kick with fins on 1min as over,under,over
    100 easy
    8x50 on 1min beat Stewart set. 2 people relays where they did a 50 each and rested between 50s. OMG I was whooped.

    Warm down
    200 easy

    I was joined by one of the girls from my senior group who is an IM swimmer and she was hauling butt on the first set with 200 IMs. I was coming in between 2:25-2:27. This was a really tough set. I felt much better on the free aerobic Set and was going 1:35s on the 1:50,1min on the 100 and :27-:28 on the 50s. The 50s at the end were just a beat down. I did not beat the guys on any of the 50s and held basically the same time as the previous 50 times.

    Saturday. Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    5x100 kick on 2mins
    5x(2x100 on 2:30 as 100 Free fast, 100 kick with fins fast. Try to beat the person in the next lane
    200 easy
    100 afap with fins
    50 no breath
    50 afap from a dive

    warm down
    200 easy

    this was low yardage but it hurt so bad. I was not even that fast today. I was 1:06s on the swims and 1:10 on the kick with fins. The 100 afap with fins I went :58. On the 50 afap I was a :28. I am swimming ok but just don't have a third or fourth gear yet.

    Sunday. Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main set
    3x(400 on 5mins, 300 on 3:45, 200 on 2:30, 100 on 1:15) all done as pull with paddles and snorkel. 30 seconds rest between rounds.

    Warm down
    300 easy

    After feeling like I had no third or fourth gear yesterday i was determined to make this Set and I actually did really well today. I was really pushing the 400s and was 4:48,4:48,4:50 by round. The 300s I was a smudge slower going 3:37,3:38,3:40 by round. The 200 and the 100s were the toughest part of the set and I went 2:23,2:25,2:25 by round and 1:13,1:13,1:13 by round. I was really sore after all this pull but it made me feel good that I am nearly back to where was last summer on a pull set like this.
    Categories
    Swim Workouts
  8. Workout 05/27/17: morning

    by , May 27th, 2017 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong on 1:05
    4 x 50 drill

    3 x
    - 200 swim on 3:30
    - 100 pull on 2:00
    - 50 kick

    1 x 50 no free
    4 x 50 short pool - streamline focus
    2 x 150 snake swim
    [Masters/Rec/2500 yds/65 min]
    Categories
    Swim Workouts
  9. Budapest week 4 - Thursday

    by , May 25th, 2017 at 11:01 PM (After a long rest)
    I got back from Houston in time to coach my senior group, but was very tired. I slept really well last night but was still tired when I woke this morning. My daughter swam at 5:15 so I was Dad. It's always fun having one in one time with her but like me she was not chatty this morning. I did not really get going this morning and just lifted.

    10 minutes on stationary bike
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    5x(:30 pull downs on ski machine, :30 easy)
    2x(5x(:45 abs, :15 easy) 1 min between rounds
    10 minutes on Stationary bike
    10 minutes stretching
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 5/26/17

    by , May 25th, 2017 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    4 x 50 1:15 stroke
    4 x 100 1:45
    4 x 50 1:00 choice

    Kick set
    1 x 200 5:00
    4 x 50 1:20 desc 1-4

    Freestyle set
    2x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    1 x 100 2:00 easy
    1 x 50 1:15 fast

    IM/stroke set
    2x
    1 x 50 1:15 easy free
    1 x 100 2:15 stroke fast
    1 x 100 2:00 easy free
    1 x 50 1:30 stroke fast
    [RD1 best stroke, RD2 choice]

    Free/pull set
    20 x 50 1:00 hold same pace on all

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  11. Budapest week 4 - Wednesday

    by , May 24th, 2017 at 09:43 PM (After a long rest)
    Today I once again joined the Rice Masters team. Yesterday afternoon I started to get a scratchy throat but luckily excused myself from all my work responsibilities last night and went to bed early. I slept great and woke up feeling a lot better. Today's workout was much easier than yesterday's. Today was sprint day but I just had none.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    4x(4x50 free as 12.5 fast, 37.5 easy, 12.5 easy, 12.5 fast, 25 easy, 37.5 easy, 12.5 fast, 50 easy on :50)
    3x(2x100 free as r arm/swim/l arm/swim on 1:30, 4x25 descend 1-3, with 1 easy on :30, 100 broken(#1 50,25,25, #2 25,50,25, #3 25,25,50) 50s on 1min, 25 on :30

    warm down
    400 easy

    short, sweet and slow.

    Updated May 25th, 2017 at 06:40 PM by StewartACarroll

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 5/25/17

    by , May 24th, 2017 at 04:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 250 4:45 [4:15]
    6 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15] alt 1fast/1easy

    Main set
    3x
    1 x 50 1:15 [1:15] 25fast/25easy
    1 x 50 1:30 [1:30] fast
    1 x 100 2:15 [2:00] 50fast/50easy
    1 x 100 2:30 [2:00] fast
    [RD1 stroke, RD2 free, RD3 choice]

    Free/pull set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:20 [3:00] desc 1-3
    rest 1:00
    1 x 200 best effort

    Warm down

    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  13. Workout 05/23/17: evening

    by , May 23rd, 2017 at 09:17 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 50 quarter's strong on 1:10

    5 x 50 pull on 1:00 (even pace)
    3 x 200 on 3:30 (rotating fast 100 last to first)
    5 x 50 even pace on 1:00
    100 non free
    4 x 75 kick-swim-pull on 1:45 as warmdown
    [Masters/Rec/2200 yds/55 min]

    Finally back in the pool. Good swim with Tim, Greg, and Carol.
    Categories
    Swim Workouts
  14. Budapest Week 4 - Tuesday

    by , May 23rd, 2017 at 11:50 AM (After a long rest)
    I am at a conference in Houston this week. Unfortunately I had a 7am meeting yesterday morning and then got hung up in a workshop last night; net result, no swimming yesterday. Today I headed Rice for there early morning workout. I was not feeling that great in warm up but ended up in the fastest lane. Today was IM day and I am not an IM'er(thank goodness). It was a tough workout!

    warm up
    600 free with snorkel
    4x(2x50 IMO by round as 25 kick, 25 swim on :55)

    Main sets
    16x100 on 1:20 as 2x100 IM, 100 free. With 100 free at the end!
    100 easy
    3x(4x25 back on :30, 300 pull on 4mins)

    warm down
    100 easy

    i was holding 1:12s on the IMs and 1:05s on the free. I was whooped at the end. There was a really fast young guy in my lane who was flying but I held my own!
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 5/24/17

    by , May 23rd, 2017 at 11:18 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    2 x 100 2:15 [2:00] IM/stroke
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    4 x 50 1:00 [1:00] desc

    Kick set
    3 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15] last 25 fast

    Freestyle set
    6 x 100 2:00 [1:45]
    [Alt 1fast/1easy]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 50fly/50back
    1 x 100 2:15 [2:00] 50brst/50free

    Free/pull set
    2x
    1 x 200 3:20 [3:00] long & strong
    2 x 100 1:40 [1:30] neg split
    4 x 50 1:00 [1:00] all strong

    Warm down

    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 5/23/17

    by , May 22nd, 2017 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 2:15 [2:00] IM/stroke
    3 x 100 1:45 [1:30] desc
    4 x 50 1:00 [1:00] choice

    Kick set
    2 x 150 3:45 [3:15] last 50 fast

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [All three rounds choice stroke]

    Freestyle set
    1 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    3 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    4 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy

    Free/pull set
    4x
    1 x 150 2:30 [2:15] moderate
    1 x 150 2:30 [2:15] strong
    [Be consistent on all strong swims]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  17. Budapest Week 3 - Sunday

    by , May 21st, 2017 at 02:14 PM (After a long rest)
    I did not get home from the pool until after 8pm yesterday which made for a very long day. My group didn't swim so hot. We had a few best times but mostly adds. We have been working pretty hard in practice and did not rest at all for this meet so no real surprise.

    I woke up feeling like I needed a few more hours of sleep. I decided to hit the stationary bike hard to get my heart rate up and this helped to wake me up.

    Weights
    10 minutes on stationary bike.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    5x(:30 pull downs on machine, :30 rest)
    10 minutes stretching

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    6x50 kick on 1min
    200 easy

    I was tired today in the weight room but felt pretty good in the pool.
    Categories
    Swim Workouts
  18. Budapest Week 3 - Saturday

    by , May 20th, 2017 at 03:50 PM (After a long rest)
    The group I am coaching is swimming the Texas Senior Curcuit meet this weekend and I ate later than usual last night as a result; I was afraid this would give me indigestion but luckily it did not. I went to bed normal time and slept awesome. This morning I woke feel achy and stuff but after warmup managed to loosen up. The being sore seems to be a constant theme right now.

    Pool Setup LCM
    Warm up
    400 free with snorkel
    6x50 catch up on 1min

    main sets
    300 kick trying to go under 3:30
    4x(3x100 free starting at 1:30 descending 5 seconds per round trying to hold 1:15 or better, 3x50 stroke choice fast on 1min)
    200 easy
    8x50 with fins on 1min as 25 under water, 25 back with first 8 strokes afap tempo

    warm down
    200 easy

    i went 3:25 on the kick. On the aerobic 100s/50 fast set I tried like yesterday relaxing and it really helped. I held 1:14/1:15s throughout. The 1:15 round was tough but not as bad as I assumed it would be and I was 1:13s on this round. The 50s I mixed up back(37s) and free(33s). The hard part about this set was the fact that there was no recovery. I am making steady progress!
    Categories
    Swim Workouts
  19. Budapest Week 3 - Friday

    by , May 19th, 2017 at 04:22 PM (After a long rest)
    I slept great last night. We had storms come rolling through last night and according to my wife it was loud. I did not hear a thing.

    Pool setup LCM

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

    main sets
    6x100 kick on 2min
    5x100 free on 1:35 holding 1:15
    4x100 free on 1:30 holding 1:15
    3x100 free on 1:25 holding 1:15
    2x100 free on 1:20 holding 1:15
    1x100 free on 1:15 under 1:15
    100 easy
    16x50 with fins on 1min odds 37.5 underwater 12.5 fly, evens 25 underwater 25 back

    warm down
    200 easy

    i held 1:45s on the kick Set. I then successfully held 1:15s through the5,4,3,2,1 Set going 1:12 on the last one. I was actually tossing up going on the faster interval but did not think I could hold 1:10s throughout.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 5/22/17

    by , May 19th, 2017 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:45 [5:00]
    6 x 50 1:15 [1:15] stroke 2 of each
    1 x 200 3:30 [3:00]
    4 x 50 1:00 [1:00] desc
    1 x 100 1:45 [1:30] IM/stroke
    2 x 50 1:00 [1:00] choice

    Kick set
    4 x 100 2:30 [2:15] last 25 fast

    Freestyle set
    3x
    3 x 50 1:05 [1:00] strong & desc 1-3
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    1 x 50 1:30 [1:30] perfect stroke
    1 x 100 2:15 [2:00] 85-90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2 choice]

    Free/pull set
    3 x 100 1:45 [1:30] desc
    3 x 100 1:45 [1:30] neg split
    3 x 100 1:45 [1:30] strong pace, be consistent
    3 x 100 1:30 [1:20] make them

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized