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Swim Workouts

  1. Week 200 - Wednesday

    by , August 3rd, 2016 at 07:02 PM (After a long rest)
    I had the meeting with the orthopedic surgeon yesterday and we did a contrast MRI. The outcome was a rip in the muscle and tendon on the interior medial epicondyle. I was given a cortisone shot and told that it should heal in 4-6 weeks if I back off use of the arm. My doctor said that about 20% of the time the ripped tendons require surgery and we have tentatively set a date in September to do this if needed. After the appointment I went home and looked at you tube videos of the procedure and OMG it looks awful. I am determined to back off and try to get it to heal naturally.

    I had a restless night of sleep with work rattling around in my head, but got up and went to practice this morning. The pool was setup LCM and I did a LOT of kicking. I started out with a warmup doing one arm free which I think I will continue to do, but then kicked for about 45 minutes.

    Pool Setup LCM

    Warm up
    400 1 arm free with snorkel
    6x50 1 arm free with finger tip drag drill on 1min

    Main Sets
    6x100 kick with board on 2mins descend 1-3,4-6
    300 streamline back kick with fins on 4:30
    200 streamline back kick with fins on 3mins
    100 streamline back kick with fins on 1:30
    12x50 kick descend 1-4,5-8,9-12 on 1min
    8x50 kick done as 50 fly kick, 50 back kick, 50 fly kick, 50 flutter kick with fins on :45

    Warm down
    100 easy

    Not much total distance here but a lot of long course kicking.
    Categories
    Swim Workouts
  2. Tues-Wed July 2-3

    by , August 3rd, 2016 at 04:38 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free w/paddles)
    6 x 50 burst + cruise
    50 EZ
    4 x (50 AFAP w/fins + 150 EZ)
    -- 2 breast (30-310, 1 free (25), 1 flutter kick (27)
    50 EZ
    6 x 50 DPS alt free & back
    100 EZ

    Total: 2400 m


    Wednesday: Drylands


    -- did yoga, core work and light weights for an hour
    -- heading off to the last Team Pitt practice of August in another hour
    -- it's going to be long course



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


    I'm thinking of heading to a last chance LCM meet on August 27: https://www.clubassistant.com/club/m...1236&smid=8088. I would swim the 50 free, 50 breast and possibly the 100 breast or 100 back. I'm definitely not in shape for long course 100s, so would only do that for fun. Although I'm not really sure how much "fun" the 100 back would be in an outdoor pool. Last time I did that I had a quite mediocre time.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2016

    by , August 3rd, 2016 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and strong/5-8: descend to fast

    3 X 200 free 3;30
    Negative split

    8 X 50 kick 1:20
    1 X 100 swim

    6 X 50 1:20
    Build to fast/choice

    1 X 50 blocks @ 100%
    1 X 50 easy

    NATIONALS SWIMMERS WARM DOWN

    12 X 100 pull
    1-5: 1:40
    6-10: 1:30
    11-12: warm down 2:00
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2016

    by , August 2nd, 2016 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    #5-8: first 25 fast

    6 x 100 --choice-- 2:15
    Perfect technique swims

    6 X 50
    odd: blocks/25 sprint-25 easy
    even: build to race finish

    $$$ RACE PACE SET $$$
    2 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 4:30
    3 X 100 1:40
    Two rounds--pull.
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Week 200 - Tuesday

    by , August 2nd, 2016 at 01:16 PM (After a long rest)
    Its been a busy few weeks. I have been swimming but my elbow and life has been conspiring against me. I see the orthopedic surgeon later today so I will know when I am getting scoped.


    Last week my daughter had TAGS(Texas Age Group Champs) at the Northside ISD aquatic center and some of my senior group swam at the American Long Course meet in Lewisville. I obviously went with my daughter rather than my senior group but I was somewhat torn, since I have been working with these kids all year. Neil ended up going to Lewisville and with constant text messaging I managed to get through the meets. My daughter had a slower than anticipated start to the meet adding a few tenths on her 200IM and 50Back, just missing both B finals. On Saturday she swam her favorite event, the 2Back and crushed her entry time ending up going 2:30.4 in the A final and finishing 4th. On Sunday she swam the 100 back and again dropped big time going 1:12.1 and making the B final. She was very happy and I was very proud of my girl!


    Unfortunately we did not get done with finals until about 8pm on Sunday and by the time I got back to Dallas it was after 1am. I was supposed to open the pool for masters but instead texted a friend who opened the pool and I slept until 7am. I have the next group of seniors swimming at the Futures meet in Austin next week followed by a smaller group going to Minneapolis for Jnr Nationals the week after. Work is also very hectic so trying to get everything done is a real challenge.


    This morning my son and I did dry lands at the pool and then I did about a 3k swim:


    15mins on stationary bike

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    8x150 pull on 2:15
    8x50 kick on 1min
    8x50 finger tip drag drill on 1min
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 08/02/2016

    by , August 1st, 2016 at 01:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:45
    3 X 100 1:45
    1 X 200 negative split

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    2 X 100 kick 2:30

    1 X 100 easy 2:15
    1 X 50 @ 100% 1:45
    Four rounds--choice

    6 X 100--choice-- 2:30
    #1: easy
    #2-3: 50 fast +turn/breakout--50 easy
    #4-5-6: 25 sprint/75 easy

    NATIONALS SWIMMERS WARM DOWN

    6 X 200 pull 3:00
    #1-3: 150 cruise/50 fast
    #4-6: negative split

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Sat-Sun, July 30-31

    by , July 31st, 2016 at 05:51 PM (The FAF AFAP Digest)

    Saturday:


    We finally had some waves. I did 90 minutes of body surfing before a storm moved in. That counts as a workout!


    Sunday: Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free) w/paddles
    50 EZ

    20 x 25 breast @ 100 pace @ approx :25 rest
    250 EZ

    20 x 25 free w/fins & paddles @ 100 pace @ approx :25 rest
    250 EZ

    10 x 50 various
    100 EZ

    Total: 2900 m


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


    I was careful about sun our entire vacation. Then, on the last day, I scorched my face. Too much time in the water without reapplying sunscreen, I fear. We are headed home tomorrow. I'm dreading the super long drive ... But at least we won't hit as much traffic leaving on a Monday.
    Categories
    Swim Workouts
  8. Friday July 29

    by , July 29th, 2016 at 05:46 PM (The FAF AFAP Digest)
    Kunga Vinyasa, 60 min


    I love that there is an unheated yoga studio down here! Hot yoga just does not appeal. It was pretty easy, but I got in some good stretching.


    Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free w/paddles) @ :15 rest
    50 EZ
    10 x (25 AFAP + 75 EZ) @ around 3:00 (no pace clock here)
    -- 4 free, 3 breast, 3 flutter kick
    100 EZ
    4 x 25 w/chute & paddles
    100 EZ

    Total: 2100


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


    We had a rare cloudy afternoon at the beach and the water turned cold again.

    Off to make some guacamole!
    Categories
    Swim Workouts , Yoga
  9. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2016

    by , July 29th, 2016 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    5 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 3:00
    Four rounds, choice.
    100's: Rounds 1-3: strong 85/90%--Round 4: @ 100%

    NATIONALS SWIMMERS WARM DOWN

    4 X 200 3:20
    4 X 150 2:30
    Pull--last 50 fast on all swims

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Wed-Thurs July 27-28

    by , July 28th, 2016 at 02:12 PM (The FAF AFAP Digest)

    Wed: Swim/SCM/Solo


    Warm up:

    500 various
    100 scull
    50 EZ

    Main sets:

    20 x 25 @ :25 rest @ 100 pace
    -- fly-breast-free
    -- can't possibly do backstroke outside with no flags
    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :25 rest
    100 EZ

    10 x 25 breast @ 100 pace @ :25 rest
    100 EZ

    6 x 50 DPS free w/paddle
    100 EZ

    Total: 2450



    Thursday:

    I went paddle boarding for an hour on the sound. Idk, it seemed pretty easy to me. And very fun! Didn't bother my legs at all. Wish there had been more wind to go faster.


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


    I tried swimming in the ocean on Tuesday. No way, it was far too cold for me. Yesterday, though, the ocean seemed about 10 degrees warmer. But then there were a lot of jelly fish ... I definitely don't do jelly fish.
  11. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2016

    by , July 28th, 2016 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right

    1 X 100 kick 2:40
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    10 X 100--choice 2:30
    #1: easy
    #2-6: 50 fast + turn/50 easy
    #7-10: 25 sprint/75 easy

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 IM 6:00
    1 X 300 free 5:15
    1 X 200 IM 4:00
    1 X 200 free 3:30
    1 X 100 IM 2:00
    1 X 100 free --

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 07/28/2016

    by , July 27th, 2016 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Nationals begin 3 weeks from today. Those that are attending will begin taper/rest today.

    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: build to fast

    8 X 100 2:30
    odd: easy even: strong--Choice

    10 X 50 1:15
    #3-6-9 are fast--choice

    NATIONALS SWIMMERS WARM DOWN

    3 X 200 3:00
    4 x 100 1:30
    6 X 50 1:00
    Pull--50's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 07/27/2016

    by , July 26th, 2016 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 x 100 kick 2:30
    100's: last 25 fast

    1 X 100 moderate 2:00
    3 X 50 strong 1:15 #3 on 2:00
    Four rounds--choice

    5 X 200 pull 3:00
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  14. Monday July 25

    by , July 25th, 2016 at 02:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pine Island Beach Club

    Warmup:


    500 various
    100 scull
    6 x 50 single arm fly
    50 EZ

    Main sets:

    2 x
    5 x 50 w/paddles @ 200 pace @ :20 rest
    1 x 50 EZ

    50 EZ

    8 x (25 AFAP + 75 EZ)
    50 EZ

    6 x 25 w/chute & paddles
    150 EZ

    Total: 2800


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


    I went to the neighborhood lap pool this am. Lovely setting, but OMG the water was hot. It must have been 87-88+ degrees. I've never worked out in water that hot. Halfway through the workout, I jumped out and took a cold shower. Then repeated that cold shower at the end. Skipping swimming tomorrow for some stand up paddle boarding. The ocean is the calmest that I've ever seen it in OBX. But unfortunately the water temp is 59 degrees. Definitely too cold for me to do any OW swimming!
    Categories
    Swim Workouts
  15. Monday, July 25, 2016

    by , July 25th, 2016 at 02:27 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    83F, Partly Cloudy

    Warm Up
    400 FR DPS
    400 IM K/S by 50

    Set 1
    3(200 FR on 3:15, 2x100 FR on 1:45, 4x50 on 1:00)
    --200 build by 50 1-4, 100s EZ/Strong by 50, 4x50 desc 1-4
    --Round 3 with snorkel, paddles, tube

    Set 2
    3x200 K w/fins on :30 rest
    --as 2(50BF/50BK)

    Set 3
    3x500 on 1:00 rest
    --snorkel, paddles, fins
    --build effort by 500 1-3

    Cool Down
    EZ 100 FR

    Comments
    My arms are less, but still somewhat sore and aching. By the end of this week I hope to swim LCM 3.5 to 4K with some degree of control and consistency. Sunday I will swim with SWFL OW swimmers in a 1.5 OWS by Naples in Venetian Bay.

    Swam in a lane next to FGCU and Barbados Olympic swimmer Lani Cabrera, who is tapering for the upcoming 2016 Olympic Games in Rio de Janeiro. She looks easy and relaxed doing 1:02 pace 100s for her 400 Free event. She is clearly very focused and motivated as we chatted afterwards while Coach Neal was pacing his other swimmers.
    Categories
    Swim Workouts
  16. Friday, July 22, 2016

    by , July 24th, 2016 at 10:26 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    86F, Partly Cloudy

    Warm Up
    2x200 FR DPS
    200 FR K/S by 50

    Set 1
    3(200 FR, 100 K)

    Set 2
    3x200 on :30 rest
    -200 as 50K/50S
    -BF, BK, BR

    Set 3
    3x200 FR on 1:00 rest
    -w/paddles, tube, buoy

    Set 4
    3(300 FR on :30 rest, 200 as 50K/50DR)
    -with snorkel & fins
    -200 #1-BF, #2-BK, #3-BF

    Cool Down
    EZ 100 FR

    Comments
    I was very sad to learn that Coach Neal Studd will be departing FGCU after a eight-year tenure at FGCU that included six Coastal Collegiate Sports Association Championships, a 28-1 CCSA all-time record, and five Coach of the Year awards.

    He started the Florida Gulf Coast University women’s swimming and diving program in 2007, building the Eagles from the ground up with integrity, honor, and considerable success. As member of the FGCU Aquatic Center and supporter of the FGCU Swimming and Diving programs since 2011, I watched him inspire and motivate his athletes in amazing and creative ways as well as be a tireless enthusiastic advocate for swimming fitness and participation for everyone of all levels and ages.

    It is with great respect, admiration, and sincere wishes for the greatest success I am delighted for Coach Neal as he takes the position of head coach of the Florida State University men's and women’s swimming and diving teams this coming 2016-17 season.

    Updated July 24th, 2016 at 10:38 AM by fdtotten

    Categories
    Swim Workouts
  17. Week 199 - Friday

    by , July 22nd, 2016 at 04:06 PM (After a long rest)
    This morning my best swimming friend and training partner Bill Elizondo announced he and his family are moving to Fort Wayne Indiana. Bill and I are great friends and I will miss him and his family a lot. The great thing about swimming as it relates to friendships is we will get to see each other on a regular basis for Nationals, Worlds and travel meets.

    My elbow felt terrible during warmup but loosened up and to my great surprise I had a terrific practice. This was most certainly not our normal type of practice and despite the low yardage it hurt really bad. All out broken 200s with fins. I saw times on this set I have not seen since college! Now if I could only surgically attach my fins during races it would be like swimming in my early 20's again!

    Pool setup scy

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

    Main Sets
    4x200 free/back fins with 2 minutes between 200's as:
    #1 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #2 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #3 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #4 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back

    12x50 drill on 1min
    12x25 fly in honor of bill on :45

    Warm down
    200 easy

    I did not know where Tom was going when he said 500 kick. We don't do this type of set! When I heard the main set I thought he was kidding at first(apparently my daughter did this set LCM yesterday and was 2:14 on her 200 back(OMG)). I was 1:46 and 1:47 on the 200s back, and 1:40 and 1:38 on the free. This hurt really bad but it was also fun to swim this fast!

    The rest of the workout was pretty easy. The 12x25's fly in honor of Bill was sort of our guard of honor salute to our 200fly man!!
    Categories
    Swim Workouts
  18. Week 199 - Thursday

    by , July 22nd, 2016 at 03:54 PM (After a long rest)
    I was unable to swim on Wednesday due to a day trip to St Louis. My flight was at 6am and as such it was not possible to even do a dryland workout and make it to Love Field for the flight. The meeting went really well and we even finished early. As I went to get my boarding ticket it appeared that Southwests website was down; no big deal I would go to the desk. The desk traffic was a little heavier than I expected but when I got to the desk I was informed about the issue and was issued a paper boarding pss with the assurance they were working on the website issue. 5 hours later my flight boarded and we got back to Dallas around 11.15pm. At least I was home and could be in bed before midnight or so I thought. The plane sat on the runway for about an hour since they had no available gate. This is my biggest peeve with flying. Myy flight was in the air for 2 hours and during that time they cant figure which gate and/or how to move a freakin parked plane. Aggghhhh. By the time I got home it was after 1am. Unfortunately I was responsible for opening the pool so got about 3 hours sleep before dragging(and I mean dragging) my butt out of bed to open the pool. I ended up doing a swim only workout at a very leisurely pace.

    Pool setup LCM

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

    Main sets
    4x100 kick on 2mins
    2x(8x50 at 400 race pace on :50, 100 easy)

    All with paddles at moderate effort
    200 on 3:20
    150 on 2:10
    100 on 1:40
    50 on :50
    100 on 1:40
    150 on 2:10
    200 on 3:20

    Warm down
    100 easy

    Nothing to comment about my stellar performance on this one other than I was tired!
    Categories
    Swim Workouts
  19. Friday July 22

    by , July 22nd, 2016 at 03:39 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex

    4 rounds: (not too heavy)
    straight arm dips
    good mornings
    back squats
    DB rows
    hip abductors
    rear delt flys
    kneeling ab crunches


    Swim/SCY/Solo

    1500 EZ



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


    Ready to head out tomorrow for a week+ at the beach with friends. I'm going to leave my gym clothes behind and just do a bit of swimming while I'm there. Really looking forward to a vacation where I do not have to worry about staying in perfect racing shape! We need a beach emoticon!
  20. Wed July 20

    by , July 21st, 2016 at 02:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 50, free 10 strokes no breath, then back @ :55
    8 x 25 back drill @ :35
    50 EZ

    Main sets:

    6 x 50 back kick w/fins, 8-10 SDK per length @ 1:00
    50 EZ

    6 x 100 back kick w/fins, 12.5-15m UW each length @ 2:00
    -- we were supposed to swim these with several SDKs off the walls, but I wanted more hypoxic work
    50 EZ

    8 x 25 back sprint @ :50
    -- I did these back, 15 m UW @ 100 pace (mostly 15 highs)
    -- doing them @ :50 instead of :45 seemed easier. amazing what a different 5 seconds makes
    100 EZ

    3 x 100 IM @ 1:50
    -- no, did 3 x 50 scull w/paddles
    100 EZ

    10 x 50 backstroke @ 1:00
    -- was sick of back so did them alternating breast-free and kick
    50 EZ

    8 x 25 back sprint @ :50
    -- skipped this, toe was sore
    -- did 150 EZ

    Total: 3300


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


    I cruised most of the workout, focusing on hypoxic work. My toe really hurt on some of the push offs even though I was trying to be careful. It actually feels better with fins on to protect and cushion it.
    Categories
    Swim Workouts