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Swim Workouts

  1. getting back to some back

    by , November 6th, 2013 at 07:27 AM (Mixing it up this year)
    My right shoulder was an issue today but after the first 100 it loosened up just fine. I just get sick of having all these muscle issues every morning. I think if I just never went to bed I could be just fine all the time. It is the inactivity that is the worst.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles held 1:32's
    500 free kick w/zoomers push it
    5x100@1:45 free w/snorkle maintain 6 beat kick
    100 rt arm fly loosen back
    100 lt arm fly loosen back
    100 free kick easy

    Total 3300 yards
    Categories
    Swim Workouts
  2. Workouts 11/05/13: morning and evening

    by , November 5th, 2013 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill/200 Bk/4x50 (b/c down, IMO back)

    kick swim pull with snorkel (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    4 x 100 on 1:30 (first 25 = IMO)
    50 loosen and out
    (Solo/Rec/2500 yds/45 min)
    ----------------------------

    Nice swim before loading up recycling as I headed to Chapel at the college. Learned today that through circumstances that I can only attribute to God's grace the heating for the two floors of the school (which currently has none) has been reduced from $250k to around $40k! I finished up with some tiling and now the two third floor bathrooms are about 90% complete with half of the fixtures in place - hearing how God caused the $20k for the bathrooms is another great work. It is so amazing to be a part of how He is moving to make this college a reality, and I am blessed to be here for such a time as this.

    After I drove the dad taxi after school, I went to the college's library and checked out the book sale room. I was able to get a more in depth Bible dictionary, a survey, and three other works for just $3.50 to add to my library - would have cost over thirty on ebay to get the same ones. Very cool. After a small supper, I headed to complete my double:

    200 Fr/100 Bk/100 Kick/100 Pull

    Water Rat's 16 x 150's via slknight:
    1 on 2:30 (1:40 base)
    4 on 2:20
    1 on 2:40 - used snorkel and AP to this point
    3 on 2:10 - did Back - made 'em
    1 on 2:50
    2 on 2:00 (1:20 base)
    1 on 3:00
    1 on 1:50 - 1:44
    1 on 3:30
    1 AFAP - 1:32

    150 loosen and out
    (Masters/Rec/3050 yds/60 min)
    ---------------------------

    I did this set a month ago and really liked it. I was a lot faster this time around on the AFAP, almost tossing my supper at the 125 turn. Felt great! I mixed some ice cream with my protein shake and am looking forward to
    Tags: waterrat
    Categories
    Swim Workouts
  3. Tue Nov 5th, 2013 SCY

    by , November 5th, 2013 at 03:01 PM (Ande's Swimming Blog)
    Tue Nov 5th, 2013 SCY

    Man I'm a terrible swim blogger
    Been Swimming 5 or 6x per week, lifting 3 or 4,

    got the woodlands SCM meet this weekend and

    might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    recently had a bad case of poison ivy and the river behind my house flooded on Nov 1st, the bridge I drove over to get to 6:00 am practice went underwater a few hours after I crossed it, a few people tried to cross the bridge and got swept away


    Whitney Coached,
    6:30 to 8:00 dove in around 6:47
    swam with Mike
    Beside tyler, jim, chris, larry, gull & Nate

    Warm up
    skipped it


    Main Set

    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest

    assigned 16 x 50 bk
    did a fast 25 back on several

    assigned 8 x 75 br
    did a few 75's & 25's then got out

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385

    DAYS TILL

    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  4. Week 58 - Tuesday

    by , November 5th, 2013 at 02:35 PM (After a long rest)
    Prior to getting back in the pool last year I had a kidney stone issue which at the time was very painful and caused nausea. I saw a specialist and after initially seeing the stone on an MRI the stone disappeared and according to the doctor had probably passed. Since being back in the pool I have not had any issues, however this morning I woke with a dull ache in my lower right side and felt nauseous.

    I decided that I would still practice to see if it was just how I slept that caused the feeling. Todays workout was pretty miserable and I am pretty sure something in my kidney is causing my discomfort.

    Todays workout

    Warm up
    12x100 swim with snorkel on 1.20

    Main set
    10x300 on 3.30 best average
    8x100 kick with fins on 1.15

    Total 5000scy

    My 300's were off today compared to my prior efforts on this test set and I held 3.10's throughout. Ironically this was my pace on the 1000 this past weekend so its not that bad or my swim this weekend was just slow(or both). I am going to try to get to see my urologist today.
    Categories
    Swim Workouts
  5. Tuesday, November 5, 2013 9:30-10:15am

    by , November 5th, 2013 at 02:10 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    Long easy 800 Free - stretching out the muscles from work last night
    (800/800)

    Kick Set w/ short fins:

    2 x 100 SDK on back @ 1:30
    2 x 75 SDK on back @ 1:10
    2 x 50 SDK on back @ :45
    2 x 25 SDK on back @ :20
    (500/1300)

    5 x 100 Free Pull Fast @ 1:30 (went 1:07/1:06/1:06/1:05/1:03)

    100 EZ
    (600/1900)

    8 x 50 @ 1:00
    2 Rounds of 4:
    • 25 Fly Fast/25 Free EZ
    • 25 Fly Fast/25 Free EZ
    • 25 Fly Fast/25 Free EZ
    • 50 Fly Fast (went :32/:31)
    • **Fast meaning 200ish pace

    (400/2300)

    100 EZ and gone

    ------------------------------
    2400 Yards


    Only 1 more week till my "weekend" I get next Tues/Wed. off work. Hopefully. If not, then it's the Saturday next week that I requested off for my meet.
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/06/2013

    by , November 5th, 2013 at 01:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100@ 85/90% 2:30--choice
    1 X 100 easy

    1 X 200 4:00
    4 X 25 sprint :40
    1 X 150 3:00
    6 X 25 sprint :45
    1 X 100 2:00
    8 x 25 sprint :50
    1 X 100 easy

    1 X 100 easy
    1 X 50 blocks @ 100%
    Two rounds

    WARM DOWN: 4 X 50 easy

    3400M
    Categories
    Swim Workouts
  7. Tuesday is Fly day aka monofin play day

    by , November 5th, 2013 at 07:28 AM (Mixing it up this year)
    Decided to do a fly day today with the monofin. I need to get my knots in my back and neck worked out.

    500 free
    500 free kick w/zoomers
    200 fly torque drill w/paddles
    200 fly scull drill w/snorkle & monofin
    10x50@1:00 fly w/monofin holding 40's with last one in 36
    200 1 arm fly drill w/monofin alternate arm
    200 fly kick on back w/monofin
    5x100@1:45 free easy w/strapless paddles & snorkle maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  8. Workout 11/04/13: morning

    by , November 4th, 2013 at 04:06 PM (Maple Syrup with a Side of Chlorine)
    Quick little swim before work today, trying to ride the DST wave while I can ...

    200 Fr/200 Bk/200 IM drill/ 4x50 b/c

    3 x 100 FR on*1:20
    1 x 100 kick on*2:00
    2 x 100 FR on*1:20
    1 x 100 kick on*2:00
    1 x 100 FR on*1:20
    1 x 100 kick on*2:00

    50 loosen and out
    (Solo/Rec/1750 yds/30 min)
    Categories
    Swim Workouts
  9. Monday, Nov. 4

    by , November 4th, 2013 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills w/agility paddles
    5 x 50 breast w/MF @ 1:10
    8 x 25 shooter w/MF @ :40
    50 EZ

    Main Sets:

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

    3 x (25 AFAP from blocks + 25 EZ)
    -- rolling on 59
    -- fly (12), back (13), breast (15)
    100 EZ

    Did a couple sets from the HIT forum:

    4 x through, 1 of each stroke w/fins
    75 @ 200 pace @ 1:10/1:15/1:20
    25 fast @ 100 pace @ :30
    25 AFAP @ :30
    75 EZ

    50 EZ

    5 x 50 dolphin kick w/fins & board:
    1 = burst + cruise @ 1:00
    2 = 25 fast + 25 EZ @ 1:30
    3 = 35 fast + 15 EZ @ 1:30
    4 = EZ @ 1:00
    5 = AFAP (25 high)
    200 EZ

    8 x 25 w/chute & paddles @ 1:00
    -- 4 breast pull, 2 free, 2 torque drill
    200 EZ

    Total: 3650


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

    Got in a solid speed workout. Didn't feel too bad given that it was 8 days in row of working out with 7 swims, but feel sore now. Taking tomorrow off with Lil Fort, who has election day off.

    Reasons to keep a swim blog: http://swimswam.com/8-reasons-keep-swim-log/

    Interview on stretching: http://www.swimmingscience.net/2013/...ntent=FaceBook
    Categories
    Swim Workouts
  10. Monday, November 4, 2013 9:15-10:10am

    by , November 4th, 2013 at 02:26 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 (:50s, desc. the last 3 :48, :47, :45)
    (1000/1000)

    4 x 250 Free Pull @ 3:20 (went 2:58/2:58/2:56/2:50)
    I was originally going to do 300s, but miscounted on the first one, so adjusted.
    (1000/2000)

    4 x 150 Free Pull @ 1:55 (went 1:40/1:45/1:43/1:40)
    (600/2600)

    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 @ :30 (went :35, dead tired legs)

    (500/3100)

    100 EZ

    ----------------------
    3200 yards
  11. Week 58 - Monday

    by , November 4th, 2013 at 01:35 PM (After a long rest)
    Today was a recovery workout and generally I felt pretty good. I have a little twinge in my left shoulder which is not impairing anything but I did ice and went careful today. I had a very early night last night and felt refreshed when I woke this morning.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 kick on 1min

    main set
    8x200 on 3 mins. I was under orders to keep my heart rate down and to go slow.
    10x50 drill on 1 min
    10x50 free on 40

    warm down
    100 easy

    total 3900scy

    i struggled to go slow without my stroke falling apart. I comfortably held 2.15s on the 200s and worked on hand entry. The kick felt good and the drills I worked my hand entry and my turns. Apparently when I get tired I do more side turns than straight over turns so i concentrate on that. The 50s on 40 I got my heart rate up and it felt pretty good. Overall a nice easy workout with lots of focus on hand entry and turns.
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/05/2013

    by , November 4th, 2013 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    3 X 100 1:50 1:40
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    5 X 100 @ 85/90% 2:30--choice
    1 X 100 easy

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds, choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

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

    WARM DOWN: 4 X 50 easy

    3400M
    Categories
    Swim Workouts
  13. Finally got a good distance workout in

    by , November 4th, 2013 at 07:31 AM (Mixing it up this year)
    Today I attempted to do another 1650 swim this time with no issues. Felt good and was on pace the whole time.

    500 free
    500 free kick w/zoomers
    1650 Free for time w/strapless paddels & bouy in 23:08
    350 free easy w/snorkle
    200 free kick w/zoomers
    8x100@1:45 free easy

    Total 4000 yards
    Categories
    Swim Workouts
  14. Sunday, Nov. 3

    by , November 3rd, 2013 at 03:42 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Swam with Jim and John, another Sewickley master.

    Warm up:

    600 various
    100 scull

    Main sets:

    Jim and John did 10 x 100 free @ :140
    I did 10 x 75, done as 25 fast + 50 EZ @ 1:40
    100 EZ

    4 x 100, I did flutter kick with fins & board
    1 = cruise
    2 = break :5 @ 50, hold same time (I went too fast on this one)
    3 = break :5 @ 50 & 75, hold same time
    4 = break :5 @ each 25 (quads burning)
    100 EZ

    8 x 50 build down @ 1:00
    -- I did them burst + cruise
    100 EZ

    Jim & John did 8 x 50 build @ 1:00, concluding it was harder to build speed than maintain speed
    I did 5 x (3 x 50) w/fins @ 1:00
    1 = 100 pace
    2-3 = EZ
    -- 2 fly (24 high-25), 1 breast (29), 2 free (24 high-25)
    100 EZ

    Total: 3600


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

    I felt a lot better today than yesterday, thankfully. I could have used some more warm up, but got in some quality work. And it was nice to have some company for a workout.
    Categories
    Swim Workouts
  15. Saturday, Nov. 2

    by , November 2nd, 2013 at 05:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    -- 4 from push, 4 from blocks
    100 EZ

    4 x through, 1 each stroke
    1 x 50 @ 100 pace @ 1:00
    2 x 25 fast kick @ :30
    1 x 100 EZ @ 3:00

    200 EZ

    Total: 2450


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


    I was dead after just one of the fast 50s @ 100 pace and knew a real workout wasn't happening today. I slogged through the set and decided to get out and try tomorrow. I think I was just weary from yesterday's drylands (the first real session in many months) and allergies. I will try again tomorrow. Hoping to meet up with Jim and Mark at the Sewickley Y.
    Categories
    Swim Workouts
  16. a quick one at the Y in 86 degree water

    by , November 2nd, 2013 at 05:06 PM (Mixing it up this year)
    did fairly well today even without pushing hard.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    500 breast kick
    5x100@1:45 free w/strapless paddles & bouy held 1:25's
    500 free kick w/zoomers PUSHED IT!
    5x100@:15RI drills w/snorkel

    Total 3500 yards
    Categories
    Swim Workouts
  17. Saturday, Nov. 2, 2013 11:00-12:15pm

    by , November 2nd, 2013 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    Today's swim was with my dentist, soon to be 65 year old Dr. Davis. As we were warming up, I suggested we do a birthday set for him, something at least realistic, 65x50s @ :45. He was up for it, though he used short fins like he usually does on his long mainly repetitive sets (i.e 30x100s, 40x75s, etc).

    Warmup:

    600 Free
    (600/600)

    Birthday Main Set:

    65 x 50 Free @ :45
    (3250/3850)
    I started out holding :35s, and slowly bounced around up to about :39/:40 for a bit in the middle. The last 15 though, I came back down to :35 and under (when we were circle swimming).
    We swam side by side, until around #50, when a younger girl (about 25) came up to ask if we could all circle swim. The pool was pretty crowded at this point, and I could tell by looking at her that she'd have no problem keeping our pace on the set. During a quick :05 break between 50, I explained what we were doing, and she had no problem with that. Found out later she was a former swimmer at UCLA and then Univ of Washington...who was over in Wenatchee visiting her family and came in for a swim.
    It was a good swim, and the motivation of not getting beat by a 65 year old kept me going. Almost the same motivation we men get at meets when racing against a woman.

    150 EZ and out

    ---------------------
    4000 Yards


    Two more weeks till my next meet in Moscow, Idaho. I'm also working straight through for the next two weeks without a day off (maybe). The meet is a Trifecta Challenge meet, trying to get people to swim the 50, 100, and 200 of any stroke, and then be rewarded with some unknown thing after the meet. There's also the butterfly + Brute Squad challenge being offered, and that's what I signed up for. So I'll be swimming:
    1650 Free, 400 IM, 100 Fly, 200 Fly, 50 Fly in that order. I'm sure I'll be swimming a couple relays as well. At least I got my wife convinced to come along with the kids to this meet, so I can have a designated driver for the way home.
  18. Friday, Nov. 1

    by , November 1st, 2013 at 03:36 PM (The FAF AFAP Digest)
    Drylands:

    RC/Scap, 15 min (did this last night too)
    long arm crunches, 2 x 50
    flutter kicks on back on bosu, 3 x 50
    captains's chair leg raises, 2 x 15
    low row negatives, 75/90 x 3 x 8
    good mornings, 45 x 3 x 8
    free motion lifts, 50 x 3 x 8
    fast leg press jumps, 90 x 3 x 8 (weird machine, you're basically laying on your back)
    kettleball swings, 25 x 1 x 15
    med ball slams, 30 (forward, twisting, reverse)
    box jumps, 10

    Swim:

    easy continuous 1000 yards


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

    Tried not to overdo at the gym, but tweaked my left hamstring a tad.

    Got my Swimmer mag today. I wrote an op/ed piece for Both Sides of the Lane Line. Little did I know that the opposing piece was written by my PV buddies Mollie Grover and Jeff Strahota!

    Got a pair of Speedo's new laser elite goggles to product test. They look pretty cool, smaller than those largish goggles that Phelps/Lochte were sporting at the Olympics.

    One other things I thought was interesting about the Jimby-Rushall conversation is Rushall thought that there was a decided advantage for a masters athlete who had never been out of the sport or taken little time off. As an example, he noted that Jenny Whitely of Aussie is beating Shane Gould (who took 17 years off). I have always felt that was a huge factor for me, having taken 24 years off from the pool. There is no way I could develop the aerobic base of say Karlyn Pipes or Laura Val, both of whom took little time off. That's one reason I focused on sprinting. I guess one good thing that came from time off was being open minded enough to learn a new stroke -- dolphin kick -- and try different training methods.

    Happy weekend everyone!

    Updated November 1st, 2013 at 04:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/04/2013

    by , November 1st, 2013 at 11:22 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right

    1 X 300 kick + 100 swim

    4 X 50 descend to fast 1:15
    4 X 25 sprint :45 #4 on 1:45
    Two rounds, choice.

    1 X 100 easy
    1 x 50 blocks @ 100%
    Four rounds

    6 X 100 2:20
    odd: cruise
    even: 85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Week 57 - Friday

    by , November 1st, 2013 at 09:53 AM (After a long rest)
    Last night I skipped weights and went trick or treating with my 10 year old daughter. My son who is soon to be 13 dressed up and went over to a friends house to play video games(I dont quite understand the logic, but hey, he was was happy). I hung back while my daughter and three of her neighbourhood friends got inordinate amounts of candy. They started with little buckets but ended up with pillow cases filled with treats. My wife took over around 7.30 so that I could get to bed at my normal 8pm time(I am now going to bed earlier than both my kids).

    I was really happy with my workout today. We still did some long yardage but we did a very nice set that combined speed and endurance, and I got faster as the set went along which was a great feeling.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    4x(2x100 on 2min AFAP, 200 kick on 3.20, 2x50 on 30, 100 easy on 1.40)

    Warm down
    3x500 swum (#1 with snorkel, #2 pull with paddles, #3 alternating back free by 50) with 30 seconds rest between 500's

    Total 4600 scy

    The first 2x100's felt pretty bad, but after that I felt better and better as the set went along. I went 57's on the first 2x100's, then went 56's on round 2, 55's on round 3, and 54,53 on the last set. The 50's I was holding 28's throughout. The 200's kick I worked hard and held 3mins. I last round if this set I was flying and one of the guys in the next land started a set when I had 50 to go and I chased him down which also felt great and was the reason for me going as quick as I did.

    I get to sleep in tomorrow morning(after discussion with my coach who initally wanted me to show up at practice, but thought about it and said show up at noon for warm up for the meet. I swim the 50 free, 100 back, 200 free and 500 free tomorrow. I am hoping for a quick 200 and 500 but at the end of the day just getting A cuts to allow me to swim with the fast kids is the goal for each swim this weekend.
    Categories
    Swim Workouts