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Swim Workouts

  1. 03/18-19/16: 2016 New England SCY Champs at Harvard‏

    by , March 19th, 2016 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Just back from a fun trip to Boston for the annual SCY champs at Harvard with 820 of my closest friends. I only swam the second and third days of the meet (distance day was last Saturday, and this weekend is the three day "main" meet) and had blast swimming in one of my favorite pools.



    Friday: My wife and son joined me and we headed out from home a little before 7am for the three hour drive to Beantown, no issues, parking at the pool. I checked in for my events and then warmed up.

    #8 50 Free: 24.19 r:+0.77 [3rd place]
    - Masters PB time, but still not quite under 24. Had a good start and only breathed once before the wall, then twice on the way back. Solid swim as I still try to emulate a sprinter.

    #10 100 Back: 58.68 [2nd place]
    Splits: 29.04, 29.64
    - Less then a second off my masters best. My underwaters were not great but I split it well and the turns were good. Satisfied.

    [I skipped the 50 fly because it was after the 200 breast and a rather long break]

    After warming down we walked over to Harvard Square to get some food. My wife has been so patient in supporting my swims and hanging out in the hot and humid pool area over the years (it's good to thank your own family for this, it's such a blessing for me) and found a great place for lunch as we checked out parts of the city that I have not seen before. We then walked back to get the car and drove to the hotel and relaxed a bit. Later on, my son and I took the T to the Science Museum to check out a show at the planetarium, Laser Floyd. The full set list from the 1979 record, slightly abridged to fit the hour time slot, played as lasers moved about with the full arsenal of the planetarium's star showed above. It was really cool and a fun thing to take in with my son, and we got back to the room a little after 11, so I was able to get a solid night's sleep since I didn't swim the 500. Oh, and I found out that Michigan State lost so my March Madness bracket it busted as I had them going all the way.

    Saturday: I ate a light breakfast at the hotel and then we caught a shuttle to Harvard Square, where the family went off exploring and I headed to the pool to warm up. I skipped swimming during the 15 minute sprint period after the first distance event of the day and opted to stretch and relax in the stand.

    #20 50 Back: 27.39 [3rd place]
    - Another Masters best. I really worked my underwaters but my wife said I should have come up sooner on the second lap as I lost some ground.

    #22 100 IM: 1:00.53 r:+0.74 [3rd place]
    Splits: 26.90, 33.63
    - Right there is a lifetime best! I talked to my buddy Trent as we ended up next to each other and I told him that I would be taking this out fast due to my poor breaststroke. I had another good start and worked the underwaters on the first 50, coming in really fast. My back to breast turn was a little cramped, but I worked the streamline and then tried my best to increase my turnover on the breast as I moved the kick up in the cycle. It apparently worked as the family said that I held my ground instead of the usual field catching up. I then motored to the wall - a full two second time drop and ever so close to my lofty goal of getting this event under a minute!

    #24 200 Fly: 2:17.94 r:+0.77 [1st place]
    Splits: 30.49, 34.76, 38.24, 34.45
    I'll give the swim of the meet, as I achieved another lifetime best with a five second drop! Last swim of the meet for me and I felt good so instead of DPS fly for 175 yds before a 25 sprint, I changed it up a little. I swam regular fly the first length, then 125 of DPS fly before switching back to full fly on the last 50. Looking at the splits I was a little too fast on the second and too timid on the third 50s, but judging by the 30+ minutes it took for my hearrate to come back down after the swim I am ok with that! I was looking to come in around the 2:20, and was able to take gold for my age group.

    All in all another great meet at a pool that I enjoy competing in and a fun couple of days in the city with the family. The first day I was not sure if I hit my taper but today demonstrated to me that it was on target. I was also able to catch up with friends from past meets (my buddies with Granite State, Jonathan,Trent, Christian, Kevin, and Lauren) and also meet new folks from the forums and in the pool, one of the things that really makes this sport so rewarding for me. I logged 500yds racing + 4950yds with warmups/downs and we made it home safely...well worth the extra days I worked in order to switch weekends and make it down to Harvard.

    Updated March 19th, 2016 at 10:13 PM by rxleakem

    Tags: harvard, nem
    Categories
    Swim Workouts , Masters Swim Meets / Events
  2. Week 181 - Friday

    by , March 18th, 2016 at 09:22 PM (After a long rest)
    I had a very long day yesterday but luckily I had a good night of sleep and woke feeling good this morning. Unfortunately as the practice went along I had more difficulty with my breathing. I luckily don't feel sick anymore but rather just have trouble catching my breath as I start to push myself.

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

    main sets
    6x100 kick on 1:45
    100 easy
    16x25 at 100 race pace on :30 to my feet
    200 easy
    15x100 on 1:15

    warm down
    200 easy

    nothing to write home about today. I was quite tired at the end of this workout.

    Tomorrow I have the DAM Spring meet and I am swimming the 50 back, 50 free, 100 free and 200 free. Fingers crossed I will feel better in the water tomorrow.

    Updated March 19th, 2016 at 01:52 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Friday March 18

    by , March 18th, 2016 at 09:04 PM (The FAF AFAP Digest)


    Swim/SCY @ Pitt

    Warm up:


    400 various

    Then there was a 700/400/400/300/300/200 assigned next. NO!!! I modified and went to the diving well for some of that ...

    4 x (during the 700)
    2 x 25 shooters w/fins @ :30
    1 x 50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:00 or so (during a 400)
    50 EZ

    8 x 50
    odds = 100 pace w/fins (one of these was more like a 35 since I ran into traffic), did 3 of them breast @ 27-28 which is pretty fast for my 100 pace
    evens = EZ

    went to diving well ... did 50 EZ
    4 x 30 starts off the blocks to 15m then cruise back
    1 x 25 AFAP back shooter
    125 EZ

    back to regular lane ...
    50 EZ

    7 rounds:
    1 x 25 shooter @ :40
    1 x 25 EZ @ :40
    1 x 25 power kick @ :40
    1 x 25 AFAP @ :40
    1 x 50 EZ @ 1:20 (skipped a couple of these)

    -- I skipped round 5 for some extra rest, but did the 50 EZ. Used fins on round 7.

    100 EZ

    Total: 2925


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


    I was a little surprised to see a distance-y practice on "sprint" night. But I managed to work around it for the most part. I'm glad I did a few starts in the diving well with the fin blocks, though I find it disconcerting to not have lane lines. I'm a tad worried that the fin might call for one less kick on my starts ... though I did the usual number at NE Champs. I don't do starts enough to feel like I have any real consistency. But I do love the fin bc I feel like I get a lot of bang for the buck with my leg strength. Looking forward to a day off tomorrow!

    Also did shoulder & elbow rehab exercises, stretching, icing etc.
    Categories
    Swim Workouts
  4. Thur-Fri Mar 17-18

    by , March 18th, 2016 at 06:44 PM (Senior Sprinting)
    Thursday off

    Friday
    Starts and turns
    4x50 ez down fast back
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 03/21/2016

    by , March 18th, 2016 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    1 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    50's: 25 fast/25 moderate

    3 X 50 fast 1:20
    1 X 50 easy 2:00
    Three rounds--choice
    Fast=200 pace

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    1 x 100 1:30
    1 X 200 3:00
    1 x 300 --
    Pull--Negative split 200/300 swims

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  6. Week 181 - Thursday

    by , March 17th, 2016 at 09:02 PM (After a long rest)
    Today I had a day trip to meet with a prospect in St. Louis. My flight was scheduled to leave at 8am so I was able to get to the pool and do a 45 minute dryland workout. This was not ideal but it was fine. I got to the pool at 4:25am and was showered, dressed and out of the pool by 5:30am.

    Dryland
    10 mins on stationary bike
    2x(shoulder exercises with bands)
    3x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5 mins of shoulder stretches

    i felt better today but the real test will be in the water tomorrow.
    Categories
    Swim Workouts
  7. Week 181 - Wednesday

    by , March 17th, 2016 at 08:58 PM (After a long rest)
    This week has been crazy busy and yesterday was one of those days. I had an offsite all day Vistage meeting and throughout the day communicated with one of our product managers on bugs in a new product i had to demo today. We were able to fix the main issues I hit but I did not get done until about 10pm last night which made for a really long day.

    On tuesday day I had a late massage and did not drink enough water because yesterday morning my right shoulder blade felt like I had been beaten with a baseball bat I was sore to the touch and I felt terrible in the water. The whole practice was really hard work and I never loosened up.

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

    main sets
    8x75 rotator IMs on 1:10
    4x(200 free on 2:30, 2x100 kick on 1min)
    12x50 drill/build by 25 on :50
    16x50 free at 200 race pace on :55
    200 easy

    warm down
    300 breathing 3/5 by 25

    I descended the 200s and went 2:05,2:04,2:03,2:02 and held :45s on the kick but this took a lot of effort. i was off on my pace work and was holding :27/:28s today. I saw more :28s than I would have liked and just felt awful. I kept pushing and did not die but just had no speed what so ever. Really disappointing workout today. I will put this one behind me and move on. Today I am much less sore.

    Updated March 17th, 2016 at 09:04 PM by StewartACarroll

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 03/18/2016

    by , March 17th, 2016 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:20
    4 X 100 2:00 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:45
    6 X 50 kick 1:15--#2-4-6 are fast

    1 X 200--50 stroke/50 free-- 3:45
    2 X 50 stroke
    Three rounds/stroke--no free

    1 X 100 moderate 2:00
    4 X 50 1:15 #4 on 1:30
    Three rounds--choice
    50's: odd: easy even: fast

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  9. Workout 03/17/16: noon

    by , March 17th, 2016 at 01:32 PM (Maple Syrup with a Side of Chlorine)
    Taper workout #6 today:
    Meet warmup (minus sprints)
    (Solo/Rec/1200 yds/21 min)
    --------------------------------

    I hit the grocery store this morning so I am all set for the rest of the day. I plan to get packed for the meet and then meet up with the guys for Bible study tonight. Should be on the road by 7am in the morning and ready for some fast swimming this weekend.
    Tags: taper
    Categories
    Swim Workouts
  10. Wed March 16

    by , March 17th, 2016 at 10:24 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x (25 scull + 25 drill), 2 x IM order @ 1:05

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

    Main sets:

    4 rounds: (IM order or stroke)

    4 x 25, 2 kick + 2 swim EZ @ :35
    :40 rest
    4 x 25 fast, 2 kick, 2 swim @ :45
    50 EZ @ 1:00*
    2 x 25 fast kick @ :50
    1 x 50 EZ @ 1:00*
    2 x 25 fast swim @ :50
    1 x 50 EZ @ 2:20

    * except for round 4, I skipped these and gasped for breath on the wall

    R1 = back, R2 = breast. R3= back, R4 = flutter kick w/fins

    200 EZ

    Total: 2650


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


    It was a sprinter friendly practice at Pitt last night, though there were a lot of fast 25s assigned in the main set. I was pretty happy with my times (rolling on the :59): back kick (14-15), back (13-14), breast dolphin (14-15), breast kick (awful). I had planned to go to the gym today before a massage. But I'm so tired ... that was my 10th workout day in a row.

    I assume many of you saw the news on swimswam about Efimova's positive test for meldonium? https://swimswam.com/yulia-efimova-f...russian-media/.
    Categories
    Swim Workouts
  11. Tue-Wed Mar 15-16

    by , March 16th, 2016 at 10:26 PM (Senior Sprinting)
    Wednesday Bridge

    Thursday
    400 warmup
    4x25 AFAP on :30
    start work
    2x25 from blocks, low 11s
  12. Workout 03/16/16: evening

    by , March 16th, 2016 at 07:54 PM (Maple Syrup with a Side of Chlorine)
    It's nice to be off work after that seven day stretch. This morning after sleeping in my wife and I had our passport photos taken and then joined our son for lunch at his school - my one shot to get corned beef this week! After some errands I just relaxed before hitting the pool tonight.

    Taper workout #5
    200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (fr, bk, fly, fr)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)
    --------------------------------
    Tags: taper
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 03/17/2016

    by , March 16th, 2016 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 --

    6 X 100 kick 2:15
    #4-6: 50 moderate/50 fast

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate 1:15
    1 X 50 fast 1:30
    Three rounds--choice
    Last 50 in each round is from the blocks

    3 X 400
    #1: IM on 7:00
    #2: stroke/free by 50 7:00
    #3 free--negative split

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  14. Week 181 - Tuesday

    by , March 15th, 2016 at 11:04 PM (After a long rest)
    I slept well last night and felt good this morning.

    Drylands

    10 mins on stationary bike
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.

    I backed off the vasa trainer today because of pain in my shoulder and this seems to help. I used the medicine ball and the power roller throughout the abs section which hurt today.

    Swimming
    400 free with snorkel
    6x50 catchup on :45
    12x50 kick on :55
    5x200 swim on 3mins trying to hold 2:10
    10x50 fingertip drill on :50
    300 free easy

    crazy busy day today. I went for a massage right after work. I am really sore.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 03/16/2016

    by , March 15th, 2016 at 05:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    6 x 50 kick--build-- 1:20
    1 X 50 easy swim

    1 X 100 IM 2:00
    4 x 50 1:15 #4 on 1:30
    Three rounds.
    50's: 1 of each IM order

    4 X 250 3:45
    2 X 150 2:15
    Pull

    WARM DOWN: 4 X 50 easy

    4050M
    Categories
    Swim Workouts
  16. Tues March 15

    by , March 15th, 2016 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    6 x 25 shooters
    100 EZ

    Main sets:

    4 x (50 AFAP w/fins + 200 EZ)
    -- 3 breast (26s), 1 flutter kick (23)

    5 x 50 DPS free @ 1:00
    50 EZ

    Then I did one of my old HIT sets.
    burst = AFAP kick to 15m, either UW SDK or with a board
    fast = @ 100 pace

    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 EZ @ :30
    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 50 EZ @ 1:30
    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 75 EZ @ 2:00
    4 x 25 burst + cruise @ 1:00
    4 x 25 fast, IM order @ :30
    1 x 100 EZ @ 3:00
    4 x 25 burst + cruise @ 1:00
    4 x 25 fast, IM order @ :30
    200 EZ

    25 EZ down to deep end
    tied bungee cordz to blocks
    6 x swim or kick against resistance (counting them as 50s)
    125 EZ

    Total: 3700


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


    I was surprised to have good energy given that this was my 9th workout in a row. Of course, now I'm feeling whipped -- that was a lot of race pace work and bursts. I feel like I've been training really well the last few months. It probably has to do with the anti-virals knocking down my viral load, being healthy and a change in supplement regimen. I just hope I can stay healthy for the next couple months, sometimes a challenge with allergy season upon us.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 03/15/2016

    by , March 14th, 2016 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    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

    3 x 50 easy 1:10
    1 X 100 blocks
    3 X 50 easy 1:10
    1 X 50 blocks
    3 X 50 easy 1:10
    1 X 50 blocks

    OR

    1 X 300 4:30
    3 X 100 rd 1: 1:30 rd 2: 1:20 rd 3: 1:15
    Three rounds--swim or pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Week 181 - Monday

    by , March 14th, 2016 at 10:22 AM (After a long rest)
    I had a very nice easy weekend. Yesterday my wife and I worked out side most of the day in the vegetable garden. The weather in Dallas has been awesome the past few weeks with temps in the 70s and 80s. Spring in Dallas is pretty awesome(shame about the Summer being so hot)! I even managed to take a nap!!!

    Warm up

    Main sets
    8x100 kick with fins on 1:40 done as 75 streamline and 25 no breather
    8x(150 free on 1:40, 25 afap on :30)
    200 easy
    8x75 rotator IMs on 1:10

    Warm down
    300 breathing 3,5 by 25

    On the 100s kick with fine I was coming in on 1:00 but could not quite make the 25 no breather. I was consistently about 5m short. I did these on my back without a nose clip. I could not find a clip before I started and then Just kept going. I tried to stay as relaxed as I could on the 150s and not thrash as I got tired. I held 1:30s(2:00 200 pace) which was what Tom told me to try to hit. On the 25s I was holding 13/14 to my feet. I was REALLY happy with this set. I did the IMs as active recovery and came in between :50(free,fly,back) and :55(back,breast,free).

    The back of my left shoulder hurt today(teres major/minor areas). Once I was warmed up it was ok however I had some discomfort during the warm up and the first couple 150s. I am going to go get a massage later this week and see if my massage therapist can work it out. I have had this before and it's gone away so hopefully this will be the same.

    Hopefully I will have an uninterrupted week of training other than my - day trip to St. Louis on Thursday. I am likely going to do a shorter taper than normal before nationals due to my sickness and use the extra week for some speed work. I need to talk to Tom about this(note to self).
    Categories
    Swim Workouts
  19. Workout 03/14/16: morning

    by , March 14th, 2016 at 09:29 AM (Maple Syrup with a Side of Chlorine)
    My commute to Rutland this weekend for work went well this weekend and I even met up with my sister and her girlfriend for a milkshake and snack before coming home yesterday. My wife and son then joined me in going out for a quick bite last night at a local restaurant as some Irish music filled the place. In the water this morning before finishing out the last two days of this seven day stretch ...

    Taper Workout #4:

    200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/Fly)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO on fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------------

    Feeling a bit sluggish and sore, although that seems normal during the taper period. The AFAP's were not all that fast...I need to find a way to get my breast under :20 if I have any shot at improving my 100 IM time.

    Have a great Pi day!
    Tags: taper
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 03/14/2016

    by , March 13th, 2016 at 07:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    4 X 50 1:00 1:00

    1 X 400 kick + 100 swim

    4 X 200 IM 4:00
    Descend 1-4

    1 X 300 5:00
    6 X 50 1:00
    Two rounds--pull
    All 50's: up tempo

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts