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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout 10/06/2016

    by , October 5th, 2016 at 01:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 150--fr/stroke/fr by 50-- 2:30
    4 X 100 kick 2:10
    1 X 100 swim

    1 x 200 free--negative split-- 3:00
    3 x 100 IM 1:45
    3 x 100 free 1:30
    1 X 200 IM 4:00
    Two rounds

    4 X 50 descend 1-4 1:00
    6 X 25 sprint :45 #6 on 1:15
    Two rounds--choice

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  2. Tues Oct 4

    by , October 5th, 2016 at 10:58 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    500 various
    100 scull

    20 x 25 burst SDK to 25m then cruise @ 1:00ish
    250 EZ

    6 rounds fast broken 100s w/fins: (2 breast, 2 free, 2 IM)
    1 x 50 @ 100 pace
    :15 rest
    1 x 50 @ 100 pace
    1 x 200 EZ

    50 EZ

    Total: 3200


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


    The broken 100 set was not as horrendous as anticipated. Maybe the long course training is still paying off. I tried to do a Lochte turn on the last length of the broken 100 free -- really hard. Not sure if it's worth doing when you're already oxygen deprived. Going to do my rehab exercises and stretching at some point today and then head off to Pitt.

    Updated October 5th, 2016 at 02:25 PM by The Fortress

    Categories
    Swim Workouts
  3. Workout 10/04/16: evening

    by , October 4th, 2016 at 09:33 PM (Maple Syrup with a Side of Chlorine)
    Back in the water, just not as much as I would like to be. We did visit my daughter a couple of weeks ago in Philly and my son in Cleveland this past weekend. Both fun times with not a lot of planned activities, which led to our kids giving us unique tours of their area.

    Tonight at Masters:
    300 swim/100 kick/200 pull
    4 x 50 even pace on 1:10
    -----
    1 x 100 on 2:00
    4 x 25 on :45 fast
    1 x 200 on 3:30
    4 x 25 on :45 pull
    1 x 300 on 4:30
    4 x 25 on :45 kick
    1 x 400 on 6:30
    4 x 25 on :45 fast
    -----
    200 loosen and out
    [Masters/Rec/2400 yds/60 min]
    ------------------------------------
    Swam with Beth, Greg, Jim, and Matt. Always a treat to have the team atmosphere as we work out together. Hope to get in with everyone again on Saturday.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/05/2016

    by , October 4th, 2016 at 12:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 100 free--moderate-- 2:00
    1 X 100 stroke or IM 2:00
    1 x 50 fast--choice-- 1:15
    Four rounds

    12 X 100 pull
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  5. Week 209 - Tuesday

    by , October 4th, 2016 at 09:03 AM (After a long rest)
    I slept better last night and woke up ahead of my alarm. Today was drylands so it was an early start.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    20x50 free with snorkel at 1000 pace on :50
    200 easy
    10x50 kick on :50
    200 easy

    despite being very tired after drylands I swam well today. On the dry lands I did vertical leg oblique crunches for the first time today. I also managed to do straight leg Russian twists. I am trying to ensure I mix up my core work. I was able to hold :28/:29s on the 20x50s today and despite not really being comfortable it was not too bad. I see :45 interval in my immediate future in this set.

    we are heading to Florida tonight to spend a few days with my wife's 94 year old grandmother. I hope the weather behaves. Looks like it's going to be wet but fingers crossed Matthew keeps tracking east of Florida.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 10/04/2016

    by , October 3rd, 2016 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 50 1:00 :50
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:05
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    4 X 50 strong 1:15
    1 X 100 easy 2:15
    Three rounds--choice

    1 X 400 5:30 5:20
    4 x 100 1:30 1:20
    Two rounds--pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Week 209 - Monday

    by , October 3rd, 2016 at 08:53 AM (After a long rest)
    I had another bad night of sleep waking up several times sneezing; rag weed has been killing me this weekend. My daughter had morning practice at 5:15 this morning and I somehow set my alarm for pm and as result was running a little later than I would have liked. She was also not happy at having to get up this morning but she got over that pretty quickly.

    My anti inflammatory prescription ran out yesterday morning and I was unable to get a refill. I was worried about my elbow this morning but it seemed to hold up pretty well and I swam well today. This was not a typical Tom Monday morning workout and I enjoyed it.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x150 as 100 free, 50 kick on 2:05
    100 easy
    12x75 as 25 back, 50 free on 1:05
    100 easy
    12x50 as 25 streamline kick, 25 free on :50
    100 easy
    12x25 odds underwater, evens no breather free on :40

    warm down
    200 easy

    i held 1:48-1:50 on the 150s(1:01-1:02s on the free and :45/:46s on the kick. On the 75s I was coming in on :49/:50s. On the 50s I was coming in on :35s. I made all except the first one of the underwater / no breather 25s. I iced when I was done with practice today. My daughter and I stopped at chick-fil-a on the way home from practice; she was a lot happier on the drive home than the drive to the pool

    my wifes grandmother lives in Lakeland Florida and we are heading down for a few days to see her. She has been under the weather and at 94 want to spend as much time with her as we can. We plan on doing the theme park thing on Thursday and will go to Harry Potter at universal. The kids are quite excited!
    Categories
    Swim Workouts
  8. Fri-Sun, Sept 30-Oct 2

    by , October 2nd, 2016 at 08:48 PM (The FAF AFAP Digest)


    Friday: Swim/SCY @ Pitt

    Warm up:

    500 various (I was late and only got in 350, horrendous traffic)
    8 x 50 kick, no fins @ 1:05
    -- I used this set as more warm up and did some swim, drills, kick, UWs
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    12 x 25 IM order @ :45
    -- supposed to be build to fast, but I do not do builds. so did them @ 100 pace
    50 EZ

    6 x (50 AFAP kick + 50 EZ) @ 3:00
    -- this was billed as a "perfect set for me"
    -- haha, I actually require much more rest for all out 50s
    I did:
    1 = 50 fast back kick from a push (31) + 50 EZ, 2 = 25 AFAP shooter (12 high) + 25 EZ, 3 = same, 4 = EZ, 5 = 50 fast back kick from a push (32), 6 = 25 AFAP shooter + 75 EZ)

    1 x 100 EZ

    16 x 25 sprint @ 1:15
    -- haha, this is not enuf rest for me either
    -- I did: 4 x 25 fast breast dolphin (14s), 1 x 25 EZ, 4 x 25 fast back kick (14-15s), 1 x 25 EZ, 4 x 25 fast breast dolphin (14s), 2 x 25 EZ
    200 EZ

    Total: 2550



    Saturday: Drylands & Swim

    rehab ex
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    hip thruster, 35 x 3 x 15
    barbell floor wiper, 30 x 3 x 15
    extreme angle squat on stacked steps w/DB, 50 x 4 x 8
    dragon flags, 10 -- omg, the hardest core exercise, I had to rest a bit after each rep
    renegade rows w/15 lb DBs, 3 x 15
    captains chair leg raises, 3 x 125
    good mornings, 80 x 3 x 5
    straight arm dips, 90 x 3 x 20
    bicep curl negatrives w/15 lb DBs, 2 x 10
    knee tuck jumps, 5

    1500 EZ in pool after



    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 30m off the blocks, AFAP to 15 m then cruise back
    -- I decided that even in my 50 breast, I should glide more before taking a dolphin kick. One of them, I was at the 15m line.
    200 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00-3:30
    -- 3 fly, 4 free, 3 breast
    -- not quite ready for fast backstroke yet ...
    100 EZ

    3 x 25 off blocks w/chute
    -- 15 fast SDKs to about 12.5y , cruise back
    50 EZ

    4 x 25 w/chute @ 1:10
    100 EZ

    Total: 2575


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


    I really enjoyed my swim at Bethel Park today. It's such a nice contrast to Sewy with 2/3 of the pool being really deep and digital clocks everywhere. But the best is that the lifeguards let you go off the blocks. So I worked on a lot of short speed today. Back to 100 pace work tomorrow, I think.

    Drylands have become somewhat frustrating to me. My shoulders and elbows are just too fragile to do any heavy upper body work these days. My elbows don't even like the TRX core work that I like to do ... The trials and tribulations of being a geezer jock.

    I wish the Sprint Classic were in 2 weeks. I'm getting a little antsy for a meet ...

    Can anyone tell me how to add a custom block to the right side of my blog?
  9. Week 208 - Saturday

    by , October 1st, 2016 at 05:39 PM (After a long rest)
    I had a better night of sleep and woke up feeling good. Today's workout was similar to water rats workout from earlier in the week.

    Today the the pool was setup LCM.

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

    Main sets
    8x50 kick with fins on :50
    16x100 free at 400 race pace on 2mins as

    • 4x100 straight


    • 4x100 with 5 seconds at 50


    • 4x100 with 10 seconds at 50


    • 4x100 with 15 seconds at 50


    warm down
    200 easy

    i was in a little bit of a rush today because my senior group were messing around on deck so I had to hop out and get them started. I really would have liked to do more of a warm down today. My elbow felt a little sore so I just iced it instead. On the straight 100s I held 1:07s and then I dropped a second per round of 4 going 1:06,1:05,1:04 as we started breaking up the 100s. I did not feel super good today but definitely better than I have been for a while.

    Updated October 1st, 2016 at 05:46 PM by StewartACarroll

    Categories
    Swim Workouts
  10. Tues-Thurs, Sept 27-29

    by , September 30th, 2016 at 11:25 AM (The FAF AFAP Digest)
    Tuesday: Drylands & Swim

    rehab ex
    bulgarian split squats w/bar, 20 x 2 x 10 each leg
    bicep curl negatrives, 20 x 3 x 10
    straight arm dips, 90 x 3 x 15
    rear delt fly, 75 x 3 x 8
    resisted standing broad jumps, 2 x 5
    explosive leg extensions, 95 x 3 x 15
    altitude drops w/DBs, 2 x 5
    good mornings, 85 x 4x 5
    knee tic jumps, 2 x 5
    kneeling ab crunches, 80 x 2 x 15
    tricep press (?)

    1700 EZ in pool


    Wed:

    off, traveling, did a few miles on the treadmill at home


    Thursday: Swim/SCY/Solo @ Sewy

    Warmup:

    600 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 burst + cruise various @ 1:15
    100 EZ

    6 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds:
    75 @ 100 pace (2 x IM, breast, free)
    125 EZ

    Total: 3250


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


    It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...
  11. Week 208 - Friday

    by , September 30th, 2016 at 09:16 AM (After a long rest)
    Yet another ugly night of sleep. I believe it's allergy related and I just don't seem to be able to get into a deep sleep. I slept on and off but just never went to sleep for a long period of time. In fact at 3am my wife who also has been having sleeping challenges ended up having a great conversation about the kids. I got up before the alarm went off and did not feel that great.

    Pool setup scy

    warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 kick as 25 flutter, 25 dolphin, 25 flutter on 1:10
    100 easy
    3x(4x25 fast holding the same pace throughout, #1 on :40, #2 on :30, #3 on :25, #4 on :20)
    100 easy
    3x(4x50 fast holding the same pace throughout, #1 on 1min, #2 on :50, #3 on :40, #4 on :30)
    100 easy
    2x(4x100 fast holding the same pace throughout, #1 on 1:30, #2 on 1:20, #3 on 1:10, #4 on 1min)
    100 easy

    warm down
    6x50 perfect stroke on 1min

    this was one of those practices you could have quite easily just swum through and it would have been an ok workout. Instead I really worked all the main sets and this was possibly the hardest practices we have ever done. On the 75s kick I was going 1:05s. On the 25s I held :12s. On the :50s I held :28s. These started out quite easy but the :40,:30,1min combo was a killer. On the 100s I was ho,ding :59/1min on except #5 where I slipped to. 1:03 but then as we got more rest I dropped back to the :59/1min. I actually found the 50s set the hardest. Somehow I got into a groove or was just numb enough on the 100s that I did not have the same pain level. I was whooped at the end today. I feel like my conditioning is getting better but I need some more threshold type work between now and the New England champs meet.

    I have planned out three SCM meets for the fall. I don't know if I will be able to do all three due to other commitments but I am going to try and will swim my normal back and free events with a few off events thrown in for good measure. Can't wait to start racing again. With the elbow injury(which is still a little uncomfortable when I push it) I am still not where I want to be so likely will only rest for the New England meet and swim through the other two. Either way it will be fun to get up and race.
    Categories
    Swim Workouts
  12. Week 208 - Thursday

    by , September 29th, 2016 at 08:26 PM (After a long rest)
    I slept better last night but still woke up before the alarm despite today being an early start with drylands.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    6x100 pull on 1:05
    200 easy
    6x100 pull on 1:05
    200 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 09/30/2016

    by , September 29th, 2016 at 01:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05--choice
    odd: moderate even: fast

    4 x 150 kick 3:15
    1 x 100 swim

    1 x 200 IM 3:30
    1 X 100 IM 1:45
    3 x 50 choice 1:05
    Four rounds

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  14. Week 208 - Wednesday

    by , September 28th, 2016 at 10:12 PM (After a long rest)
    My parents have been visiting to celebrate there 50th wedding anniversary. It's always so awesome when they visit and this trip was especially special. Last night they headed back to England. I woke up thinking about my them around 1am and was unable to get back to sleep. I was tired when I got up this morning however this did not affect my swimming and in fast had the best workout I have had in a couple of months.

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

    main sets
    8x75 IM no free on 1:10
    200 easy
    16x50 free at 200 race pace in 1min
    200 easy
    4x200 kick on 3:30
    8x25 no breath slow perfect stroke on :35

    warm down
    200 easy

    The IMs with no free were tougher than I thought and was coming in on :54/:55s. The 16x50s I was :26 on the first and last and :27s on all the rest. I was very happy with this set and did not hurt as much as I thought I would. The kick set was hard and I went 3:03,2:58,2:58,2:50. This was another really good set for me.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 09/29/2016

    by , September 28th, 2016 at 02:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:10

    2 X 100 kick 2:15
    8 X 50 kick 1:05

    3 X 50 1:00
    1 x 100--strong-- 2:00
    Four rounds--choice.
    50's: 1 easy/2 build

    6 X 150 2:15
    6 X 100 1:30
    Pull.
    150's: last 50 fast
    100's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 09/28/2016

    by , September 27th, 2016 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    10 X 25 sprint kick :45
    1 x 50 swim

    1 x 100 IM 1:50
    2 X 50 1:05
    4 x 25 sprint :40 #4 on 1:00
    Four rounds.
    Round of each stroke IM order

    9 X 200 pull 3:00
    1-8: negative split
    #9 is warm down

    5000Y
    Categories
    Swim Workouts
  17. Mon Sept 26

    by , September 27th, 2016 at 09:18 AM (The FAF AFAP Digest)
    Saturday:

    Did 30 minutes of drylands and core work


    Sunday:

    off, wasn't feeling well


    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    Main sets:

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    3 rounds:
    8 x 25, 2 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    Total: 2750



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


    I've been a bit under the weather the last couple days. So have Mr. Fort and Lil Fort. Shoulder still a bit twingey, but better. I could really use a massage and that might help it. Haven't had one in many months. Massage Envy was annoying the hell out of me, but it did have the virtue of convenience.
  18. Week 208 - Tuesday

    by , September 27th, 2016 at 08:55 AM (After a long rest)
    I had another terrible nights sleep. I seem to go to sleep pretty quickly but then wake up and can't go back to sleep. Last night I decided to read which helped but I caused a two hour break in my sleep and when my alarm went off I was tired. Despite the sleep challenge I actually felt much stronger in the gym and pool than I have in a while.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    10x50 free with snorkel at 1000 pace on 1min
    10x50 free with snorkel at 1000 pace on :50
    12x25 with fins underwater no breathers on :40
    200 easy

    I planned on doing 20x50s on :50 but one of the other masters swimmers wanted to join me and he can't wanted to do them on a minute. This was too easy a send off so after 10 I dropped to :50. I held :29s throughout. In reality I should be looking at doing these on a :45 send off.

    Yesterday was a big day at work. For over a year I have struggled with the direction I believed the company was going to go next year and I have been trying to prove that the plan I laid out last year was the right course. We had a huge sales month in August and Q3 in general which really helped provide ammunition for my meeting. Yesterday I got commitment from our board for increased investment in the business and it's looking like we are now moving into phase 2 of my business plan and will be scaling up around the recent successes. This will mean a lot of work next year but I am pretty excited. I thought after this meeting I would sleep like a baby but alas that was not the case. I could not tell you what is on my mind but whatever it is it's keeping me awake!
    Categories
    Swim Workouts
  19. Week 208 - Monday

    by , September 26th, 2016 at 09:37 PM (After a long rest)
    I slept great last night but had a restless night of sleep.

    The pool was setup scy this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    600 swim breathing every 5 on 7mins
    500 kick on 8mins
    400 swim breathing every 5 on 4:40
    300 kick on 5mins
    200 swim breathing every 5 on 2:20
    100 kick
    12x25 with fins underwater on :35
    4x75 free with fins on 2min as 25 smooth, 25 afap, 25 afap with no more than 1 breath

    Warm down
    200 easy

    I held 1:03/1:04 pace on the 600, 400 and 200 free and descended the kick as the distance got shorter, starting out at 1:28/1:29 per 100 kick and ended up at 1:25 on the last 100. On the fast 75s with fins I was :37,:35,:36,:36. They hurt REALLY bad!
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 09/27/2016

    by , September 26th, 2016 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 X 200 moderate 3:00
    1 X 100 strong 2:15
    Four rounds. 100's are choice

    1 X 250 3:45
    1 X 150 2:15
    4 X 50 :45
    Two rounds--pull
    50's: Rounds 1/2 are strong, round 3 are warm down.

    4800Y
    Categories
    Swim Workouts