The Labours of SwimStud

I did another of Fort's with a little twist. This week hit me hard...I am glad I can chill tomorrow...might do a recovery on Sunday.

Warm up:

500 various
8 x 50 @ 1:15
odds = free w/paddles
evens = kick
4 x 25 scull

Main Sets:

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

Swim smooth and focus on perfect technique & turns:

1 x 25 fly @ :30
1 x 50 fly/back @ 1:00
1 x 75 fly/back/breast @ 1:30
1 x 100 IM @ 2:00
1 x 75 breast/back/fly @ 1:30
1 x 50 breast/back @ 1:00
1 x 25 breast @ :30
100 EZ
On the back half I did a reverse IMO sans Freestyle so it was a BR focus...erm...that was tough on the 75 finishing with fly...think this would make a great set 2 or 3 times through and prioritising your strong or weak strokes depending what you're after in the set.

4 x 100 w/fins @ 2:00
75 up tempo free + 25 shooter
50 EZ
On paper this scared the crap out of me:75 up tempo then a shooter...hmm I managed 2 in 1:15 and 2 in 1:20...

4 x 75 kick w/fins @ 1:30
1 = cruise
2 = 50 cruise + 25 fast
3 = 25 cruise + 50 fast
4 = cruise
100 EZ
At least the aquacisers didn't yell at me to stop splashing when I kicked fast with my fins today...

2 x through:
4 x 25, from mid-pool
drag race from mid-pool into fast turn, cruise back to middle
100 EZ
I did this as FR, BR, FL, FR. Got some angry glares from noodlers when I did fly but it is like applause in my mind..so I give 'em an encore!

Total: 3000

I enjoyed this one from Fort's thread today...


Warm up:

500 various
8 x 25 shooters w/fins @ :40/:45
4 x 50 torque drill w/paddles @ 1:15/1:30
4 x 25 titanic or zombie backstroke kick w/fins @ 1:15/1:30
50 EZ

Main Sets:

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

3 x (4 x 100) @ 3:00
1 = 25 AFAP fly + 75 EZ
2 = 25 AFAP back + 75 EZ
3 = 25 AFAP breast + 75 EZ
4 = 25 AFAP free + 75 EZ
100 EZ

6 x (25 barge or tombstone kick w/fins + 25 EZ) @ 1:30
100 EZ

6 x 25 w/parachute @ 1:15/1:30
3 free w/paddles
3 breast pull

200 EZ

Total: 3400

Thankfully the ear seems to have gottten better. Just as well b/c the ear plug was leaking this am...so I removed it.

Bloody earache sprang up over the weekend...I went to the docs for some drops as I am not in the mood to nurse this thing...

Anyhow put an earplug in this morning so I could swim without agitating the ear. I id one of Leslie's with my own warm up

Warm up:
I did 4 x 150 :r15 50 stick, 50 fulcrum, 50 swim

5:00VK
:R15
4 x 25 fast K 1:00
I wrote to do this 3 times but I realised I would not have time so I did just 1

Main Sets:

w/paddles & fins:

16 x 50 free smooth/perfect technique @ 1:10/1:10
1:00 rest
1 x 50 strong build to fast @ 1:00
1:00 rest
12 x 50 free smooth/perfect technique @ 1:00/1:10
1:00 rest
1 x 50 strong @ 90-95% effort @ 1:00
1:00 rest
8 x 50 free smooth/perfect technique @ 1:00/1:10
1:00 rest
1 x 50 AFAP @ 1:00
1:00 rest
100 EZ

Total: 1950 + OYO warm up
This was another workout that kind of weighed on you as you got through it. My AFAP was about :30 but I focused on keeping AFAP Form...I feel I over-spin in my races, so I'm trying to lengthen out my sprint stroke a bit.

Did another of Leslie's today..I loved this one! Getting in the water, I felt I had no business swimming. I am zonked coming off of NEM and hitting the HIT plus 9 miles of running and weights...got 1 more weight session today, then I can sleep late tomorrow.

Warm up/Transition:

500 choice

10 x 50 @ :20 RI
odds = free w/paddles
evens = kick
50 EZ

8 x 25 shooters w/fins @ :40/:45
50 EZ

10 x 25 burst to 15 m + cruise @ 1:00
-- 5 kick, 5 swim or speed drills
100 EZ
I did 5 kick with snorkel and 5 free swims.
Speed Sets:

-- with fins
-- complete recovery between efforts. as much "wall sitting" as you want after doing the EZ recovery swim

1 x broken 200 AFAP choice
-- choice: break :15 @ each 50 or :30 @ each 50
-- 100/200 swimmers the former; 50/100 swimmers the latter
400 EZ

1 x 100 AFAP choice
300 EZ
did this BR with FLY kick. 1:14ish

1 x 50 AFAP choice stroke
200 EZ
Fly around :31
1 x 50 AFAP choice kick
200 EZ

1 x 25 AFAP choice stroke
75 EZ
BR :15ish

1 x 25 AFAP choice kick
75 EZ

Total: 3350

I did my BR with a fly kick today since I had fins on. Prior to today I only really did that as a drill for working the lunge. However, I noticed that speeding it up enabled me to hit near my racing speed so I'm a convert... I think it is a great pacing tool for me. Maybe I can work on my broken 200 and get the splits perfect...we will see. Normal BR is just so fatiguing that I can never replicate my meet speed in practice.

I did this one that Fort put out, witht he caveat that it's deceptively hard...It is but I didn't really feel it until I got out of the pool...I enjoyed I though.

Warm up:
500 choice
8 x 25 shooters w/fins @ :35/:40/:45
50 EZ
8 x 25 no breath free w/paddles @ :35/:40/:45
50 EZ
Speed Sets:

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

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

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

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

2 x burst + cruise @ 1:00
50 EZ

5 x 100 broken AFAP @ 6:00-7:00
-- broken :30 rest at each 25
-- fins optional
-- 150 EZ after each 100

100 EZ

I threw in some BR and FLY to my repetitions for variety. I only did 4 x 100 (With fins) at the end due to time but I went FR,Fly, FR, BR (with fins and fly kick).

4 Bell, Richard J M42 MESC 2:46.37 2:43.09
36.34
1:18.17(41.83)
2:01.28(43.11)
2:43.09(41.81)

5 Abreu, Joel M31 BCTM 2:46.78 2:42.98
36.50
1:18.89(42.39)
2:01.72(42.83)
2:42.98(41.26)

Joel if you're reading this...great race! Thanks Man!

Spents 2 days of the three in Boston. Went up Friday and returned Saturday night. Swam fairly well; wasn't tapered just a bit rested and clipped. Wore an Aquablade jammer for all events.

Fri
50 FR 27.06. My PB is 26.92 so I was happy with this swim--at this meet last year I went :27.1 so it's a little better
50 BR 32.88 within a second of my PB. I was right at the wall with the guys that went 30 and 29...I think I just got a bit over-spinning on the last 10 yards...will have another shot at zones.
100 FR (Lead-off) Posted a 1:01.15 not bad for me PB is only:59.39 fully tapered...I messed up the breathing after the last turn...so maybe a little more 100 for time practice to get settled before zones and nats is in order

Saturday
200 BR...this is a classic. I was watching from the bleachers as Mike Leake swam his 200 in Heat 9...I had it in my head I was heat 15...NO I was in heat 10...I only realised when heat 9 was approaching the 175 mark..how I made it dow to the deck from the top of the bleachers at Harvard and down to the blocks I do not know...but I did just...I went 2:43.09 for a PB. Pervious best in 09 was 2:45.47...and at Nats in 10 I was 2:46.37. I think I have found my stroke for the 200 and now need to not drift in the 3rd 50.
After this it went downhill...I jumped on the relay but posted a 1:12-1:13 100 BR not bad on the back of the 200 (next event) then the 200 FR I went 2:18 from a 1:05...I had no legs...doing great on 2 200's in one day is probably a big ask when untapered.

Overall happy...

So this was my last real workout before Harvard...I may do and easy broken 1000 tomorrow to keep ticking over.

I slightly modified #5 of Fort's today:

Warm up:

400 FR
4 x 150 Stick, Fulcrum, Swim EZ

Speed Sets:

8 x 25 burst + cruise @ 1:00
100 EZ
I alternated FR and BR

16 x 25 @ :45
odds = up tempo free
evens = EZ
100 EZ

On this I did the Odds as 2 FR, 2 BR, 2 FR, 2 FL. I felt my Fly rhythm was good, I'm forcing my hips up more when I do Fly, which even though it feels like I am over doing it...I am probably hitting the right spot...Fly just isn't a natural action for me (possibly due to old back issues and what not).

I did this one today...felt a bit off which is OK after the time change, and for the first day of recovery/rest

Warm Up
500 choice
8 x 25 shooters w/fins @ :40
8 x 25 no breath free @ :40
50 EZ

Speed Sets:

8 x 25 burst + cruise @ 1:00
-- 4 dolphin kick, 4 swim
50 EZ

1 x 50 AFAP, from blocks if possible
150 EZ

1-2 x (5 x 100 w/fins + X yards EZ):
1 = 25 fast + 75 EZ @ 2:00
2 = 35 fast + 65 EZ @ 2:00
3 = 50 fast + 100 EZ @ 4:00
4 = 100 fast @ 90% + 200 EZ @ 6:00
5 = 100 AFAP broken @ :15 each 25 + 200 EZ @ 6:00


4 x 25 scull
100 dolphin dive

Total: 2500/3400

Warm up:

500 various
12 x 50 free w/fins & paddles @ :45/:50/1:00 -- DPS, perfect technique

Main Sets:

10 x 50 kick w/fins @ :50/1:00 odds = over/under (25 kick, 25 shooter) evens = under/over
50 EZ

1 x 100 kick @ 90% @ 2:00
100 EZ

8 x 25 tempo dolphin kick on back @ :35/:45 50 EZ

1 x 100 kick w/fins @ 90% @ 2:00
100 EZ

8 x 25 breast kick on back @ :35/:45
50 EZ

1 x 50 AFAP kick @ 2:00
100 EZ

8 x 25 tempo flutter kick w/board @ :35/:45 200 EZ

Total: 2800

This was a good end too the week. I have a bit of a calf strain...I overdid it around the house, and then ran 4 miles yesterday...so out was a challenging finish to the week.

So this one was a killer. Maybe I'm still feeling a bit icky-dar from the Chinese buffet at the weekend. I think my body can no longer tolerate that amount of MSG/Junk anymore. I don't think it was "bad" just that I can't do the 3 plate "buffet binge" nowadays...my body is a temple, and the Gods were not pleased at my desecration of it!

Warm up/Transition:

500 choice
8 x 25 shooter w/fins @ :35/:40
VK w/dive brick or med ball, 10 x (:20 tempo, :10 AFAP, :30 rest) OUCH! Glad I didn't quit...I always look at those military shows where they are virtually torturing the new recruits into breaking and think "I could do that"...so I remembered how tough I think I am and didn't let myself quit...still not sure I could be a combat diver though. I wasn't sure if this was meant to be with fins or not. Fins would make this fairly easy...but then you could hold the brick aloft...
50 EZ
10 x 25 streamline glide as far as possible from a dive or side of the pool
50 EZ

Speed Sets:

10 x (25 + 25 EZ) w/fins @ 1:30
-- 1st 25 = breakout + 4-5 strokes fast free, then kick fast to the wall with arms in streamline, do not slow down feet!
-- 2nd 25 = EZ
100 EZ

1 x 50 AFAP @ 1:00
200 EZ @ 5:00

2 x (5 x 37.5 fast + 12.5 EZ) @ 3:00
-- 100 EZ after each round
-- one round with fins & one without
-- perfect breakouts, work turns
I did mine on 2:00 as it was using up a lot of time. 3:00 would have been nicer but I still made a lot of effort on these.

6 x 25 free w/parachute & paddles @ 1:15-1:30
This just plain sucked monkey-butt after all the previous stuff...

100 EZ

Total: 2800 + VK

Did another speed workout today...still felt yesterday's a tiny bit but I felt pretty good through this one.

Warm up:

500 choice
8 x 25 shooters w/fins @ :35-40
5 x 50 free w/paddles @ :50/1:00
50 EZ

Speed Sets:

10 x broad jump off side of pool & squat jump off bottom, dolphin kicking to top in streamline position

3 x (5 x 25) @ :50/1:00
1 = overkick free
2 = burst + cruise
3 = EZ
4 = fast @ 90%
5 = EZ

125 EZ

2 x through:

-- take as much rest as needed after the easy swims to really punch the next fast effort. no hurry, rest is more important.

1 x 75 @ 100 pace @ 2:30
125 EZ
1 x 50 @ 100 pace @ 2:00
75 EZ
1 x 50 @ 95% @ 1:30
75 EZ
2 x 25 AFAP @ 1:00
100 EZ
2 x 25 AFAP @ 1:00
200 EZ

Round 1 = swim
Round 2 = kick
One or both rounds with fins

Total: 3050

I used fins on round two of this one. I'm swimming NE Champs in 2 weeks...I'm going to train out this week as normal and just drop weights and running completely next week. I don't want to cut too early as it will make going back to running and weights difficult with a taper for Nats to come.

Warm Up
600 FR

Speed Work -- 12 minute interval each set
4 x 25 1:30
1 x 50 1:00
1 x 200 FR EZ Recovery (3:20ish)

Did as:
4 x 25 Fly kick w/MF & 1x 50 Fly
Worked on low amplitude and higher frequency kicks and then popped a 50 FLy on about :36

4 x 25 BR w/fulcrums & 1 x 50 BR. Focused on not letting the arms interfere on the stroke went about :37

4x 25 Fr w/chute (got some around :16) & 50 FR no breather. Nothing fancy here just worked on maintaining a good kick and using the core.

Then continued on teaching wife to swim. For a near drowning victim who is still very scared and tense she does very well. A natural floater...ironic huh?

Warm Up
600 FR/BK by 50
12 x 25 Kick on :45 every 4th sprint.
100 FR

Twice through:
4 x 75 K, D, S IMO R :15
100 FR R :30

4 x through:
2 x 25 shooters :40
1 x 150 Pull with paddles R:15

6 x 150 FR 3:10 as Stick catch-up fulcrum, swim by 50

As usual I felt battered by the end of the week so a nice recovery was just the ticket today.

This was a good workout that you had to keep your brain involved with. I drifted off once but there was lane sharing confusion that took me out of my zone.

400 warm up

4 x (2 x 100 IM, :15 rest)
Round 1: 1 breath free/breast scull/back drill/fly kick
Round 2: free kick/1 breath breast/back scull/fly drill
Round 3: free drill/breast kick/underwater dolphin kick on back/fly scull
Round 4: free scull/breast drill/back kick/fly 1 breath

Four rounds, one each stroke:
2 x (15 yds fast on :30/25 fast on :40/10 fast on :30)
2 x 50 aerobic choice stroke on 1:00
100 EZ

Lactate Set:
Four rounds:
25 underwater kick or swim from a dive, straight into 12.5 fast swim
10-15 seconds rest
12.5 fast
20 seconds rest
25 underwater kick or swim
10 seconds rest
25 fast swim
100 EZ
I did this with fins for fun

200 EZ

Total: 3,100

Took this one from Eney via Fort's thread. It was fun. Even though I had to battle noodlers in the last set...

Warm up/Transition:

400 choice

2 x through:
4 x 75 K/D/S @ :15 RI
4 x 50 @ 1:00
odds = EZ
evens + build

Speed Sets:

6 x 50 w/fins @ 1:00
odds = titanic or zombie backstroke kick
evens = sail backstroke drill
50 LAL ("long and lovely")

4 x 25: EZ/90%/EZ/100% @ :45
100 LAL

6 x 25 w/fins "shoot to speed" (15 UW and sprint to wall) @ :45
100 LAL

8 x 25 shoot to speed @ 1:00
100 LAL

10 x 25 @ 1:15-1:30
swim to mid pool and do a flip turn. swim to bottom of pool and squat jump off bottom dolphin kicking to top. from dead start, immediately sprint to wall
200 LAL

Total: 2800

WORKOUT #3 -- RECOVERY

10 minute choice warm up

2 x through IM progression kicks @ :10-:15 RI
-- work on DPK

1 x 25 dolphin
2 x 25 back
3 x 25 breast
4 x 25 flutter

Ladder: 2 x through:

25-50-75-100-200-100-75-50-25 @ :30 RI

Round 1: first 25 scull
Round 2: first 25 drill
On 200s, alternate kick/swim or drill/swim
25 & 50s should be hypoxic

Total: 1900 + choice warm up

This was Ideal today after feeling so achy and beat up...it was a good workout week.
Finished my swim and then spent 30 minutes teaching my wife to swim...better.

OMG I am happy the week is over. Yesterday I ran for 30 minutes and got back to the gym to do some core work...I had the whites dots in the periphery of my vision after the run. I think that was partly due to cold outside then coming inside, and partly due to fueling inadequately...either way my legs felt hammered last night. I got the massage stick out and gave my legs a going over before I slept and I think it helped as they felt ok this morning, where I did aas per Fort:

WORKOUT #4: SPEED

Warm up/Transition:

500 choice
8 x 25 shooters @:40
8 x 25 no breather free w/paddles @ :40
4 x 50 torque drill w/paddles @ 1:15
8 x broad jump off side of pool & squat jump off bottom in streamline position with AFAP dolphin kick
50 EZ

Speed Sets:

4 x 25 drag race shooters: from dead start at mid-pool, fast shooter to wall, no fins, cruise back to middle, full recovery between reps
50 EZ

6 x 25 burst + cruise @ 1:00
-- 2 back spin drill, 2 fast hands breast, 2 fast doggy paddle
100 EZ

3 x (5 x 50 w/fins) @ 1:30
-- 50 EZ between rounds

1-5: free, 6/7/8/9/10 strokes fast
6-10: choice stroke or dolphin kick, 6/7/8/9/10 strokes or kicks fast
11-15: free, 6/7/8/9/10 strokes fast
100 EZ

1 x 50 AFAP @ 1:00 did a no breather.
100 EZ

4 x 25 dolphin kick shooters w/parachute & fins @ 1:15
50 EZ
4 x 25 free w/parachute & paddles @ 1:15
2 x100 EZ


Total: 3125

I was fairly happy with this one today especially on 5 hours sleep and at the end of the week.

Another of Fort's...I liked this one apart from Zombie Backstroke Kick (why it has this name IDK)

Warm up/Transition:

500 choice
5 x 50 free w/paddles @ :50/1:00
6 x 25 dive from side, power dolphin kick to 15 m + cruise free to wall @ :45
6 x 25 zombie backstroke kick -- kick on back with med ball or dive brick in one hand in air, other hand at side @:45/:50 I have determined this is not physically possible without fins unless you do not need to breathe...
50 EZ
8 x 25 burst + cruise @ 1:00
100 EZ

Back Half Lactate Set:

6 x broken 125 @ 5-6:00
--pick interval to allow approximately 15 seconds rest at break points

6 x through:
50 @ 80-85% @ :45/:50/:55
50 @ 90% @ :45/:50/:55
25 @ 100%
125 EZ

200 EZ

Total: 3100

I enjoyed this one...not quite hitting the speed points on the 6 x 125 but it was better than Monday's effort. Ran 4.6 and did 30 mins core yesterday. Weights and plyos today.

Did one of Forts today...I am disputing her yardage but I guess I could be misreading.
I did not like this one so much but I put that down to me being sick last week and my energy systems being a bit blah still. Will try again soon.

Warm up/Transition:

400 choice
5 x 50 free w/paddles @ :50/:55/1:00
5 x 50 kick @ :55/1:00/1:10
6 x 25 no breath free w/fins @ :35/:40
50 EZ
6 x 25 burst + cruise @ 1:00
50 EZ

Speed Set:

2 x through:

8 x 25 @ :40/:45
1 x 100 fast free
200 EZ
Did both as FR

6 x 25 @ :40/:45
1 x 100 fast choice stroke broken @ 50 & 75 for :15
200 EZ
Did as FL on the 100.

4 x 25 @ :40/:45 with chute
1 x AFAP 50 choice BR
100 EZ FR


2 x 25 @ :35/:40
1 x broken AFAP 50, :15 rest @ 25
100 EZ
Did all shooters with fins...this was when I realized I had done it wrong.

Round 1: 25s = easy speed/perfect technique --fly(8)/back(6)/breast(4)/free(2)
Round 2: 25s = shooters w/fins
Use fins on one or both rounds


Total: 3350
I counted 4100 as written but I didn't have that much time would have taken me 2 hrs nearly. I only did the 8x25, 100 fast, 200 EZ part twice, which I think was wrong (but I only figured it out at the end) this took my total to 3200.