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Swim Workouts

  1. Strength and swim

    Deadlift 135, 2nd crtct 145#
    Swing KB 35# 20x 2 circuits fast
    Asst pull ups 10x 2 crcts
    spd skiers 6x 2 crcts fast
    Bridge drag 20# 20x 2 crcts
    kneeling side throw 16# 2 crcts fast
    Back Sqt 80# 2crcts
    Sqt jump fast
    OH press 60# 2 crcts
    Push Prs 30# fast

    Swim
    450 warm up
    10 50's mix kick,free, back, breast, dolphin,otter
    6 25's caterpillar
    6 100's catch up, pull, tight turns, power off wall
    6 25's breaststroke
    6 25's otter
    350 easy cool
  2. Workout 12/07/16: morning

    by , December 17th, 2016 at 01:05 PM (Maple Syrup with a Side of Chlorine)
    Today the age-group team hosted a swim-a-thon that trickled over into our Masters slot, so we had an invitation to join in on the two hour swim. With a snowstorm just settling in , I opted to hop in for 100 laps, which took a tad over 46 minutes. Now off to pick up the college freshman from the train station and enjoy a nice dinner and a show (a live version of A Charlie Brown Christmas) at the Palace Theater in Albany.
    Categories
    Swim Workouts
  3. Incredibly tired after this one!

    Warm up easy 450
    10 25's kick sets, free, back,breast,dolphin,otter.
    6 25's dolphin
    6 150's catch up,pull
    6 25's breaststroke
    6 25's otter
    450 mod pace, strong off the wall.

    did this set 2x
    5,000 yes total.
    Categories
    Swim Workouts
  4. Strength & Swim

    Deadlifts 135# 6, 145#3 2 circuits
    KB swng fast35# 20 2 crcts
    Asst pull up 10 2 crcts
    Spd ski fast 6 2 crcts
    Brdg drg 20# 2 crcts
    Knl sad thr fast 16#5 2 crcts
    Bk Sqt 80#5 2 crts
    Sqt jmp 5 fast 2crts
    OH Prs 60#4 2crts
    Psh press fast30#2 crcts.
    REST.........

    Swim🏊🏼💦🏊🏼💦
    Long 500 easy
    4;25's Otter
    4;25's back easy
    4;25's caterpillar
    8;50's kick mix kick sets
    2;400 cool

    I can't thank my my personal trainer Chris Ritter enough for all my progress. His excellent guidance has made me become a stronger swimmer!
    And my personal coach Corrie UH COOG's for helping me with percition, giving me great direction and confidence to face up coming competitions!!
  5. Workout 12/10/16: morning

    by , December 10th, 2016 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    I brought a variation of a recent Kiefer workout to the pool today.

    Warmup: 30 x 25 on :05sr
    01-10 free
    11-16 non free
    17-20 kick
    20-25 pull [did an extra 100 while we reset]
    26-30 fast

    Main Set: 30 x 50 on 1:00
    01-05 build
    06-15 odds fast, evens dps
    16-24 even pace
    25-30 non free

    Warmdown: 5 x 50 on 1:05
    active recovery
    [Masters/Rec/2600 yds/60 min]
    ------------------------------------

    A different style of workout with a 30's theme. I did the even pace 50's as backstroke with a focus of 10-15yds sdk off the walls. Eric, Tim, Greg, Jim, Rebecca, and Mary.

    The high school swim team season is now in full swing so we will lose some workout options during Tuesday nights. Next weekend we will have the opportunity to join the local age group team as they take part in a swimathon - choosing between a goal of 100 or 200 laps. Should be a good jumpstart to the One Hour Swim in January.

    Updated December 12th, 2016 at 11:15 PM by rxleakem

    Categories
    Swim Workouts
  6. Workout 12/06/16: evening

    by , December 6th, 2016 at 10:50 PM (Maple Syrup with a Side of Chlorine)
    200 swim, 100 kick, 100 pull
    3 x 50 burst and cruise on 1

    4 x 150 on 3:00 (did 200)
    ...descend in pairs

    3 x 100 on 2:00 pull

    3 x (5 x 50)
    ...odds fast on :55, evens eazy on 1:00

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)
    -------------------------------

    A good swim with quality efforts tonight with Eric, Tim, Greg, Carol, and Jim.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2016

    by , December 1st, 2016 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    With my retirement coming soon, this will be my last post--number 1,798. The workout blog will continue on with Dave Miner posting from here on in. Let's see if he can top 1,798! Thanks to all of you who have supported this blog--hopefully you have enjoyed my workouts.

    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 50 kick 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM on 1:45
    Rounds 2/4: Free on 1:30
    Descend each round 1-3

    1 x 200 3:00
    4 X 50 descend :50
    Three rounds--swim or pull
    Descend 200's 1-3 by round

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2016

    by , November 30th, 2016 at 12:23 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 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right

    1 x 200 kick 4:30
    6 X 50 kick 1:10
    1 X 100 swim

    3 x 75 1:15
    1 x 75 fast 1:45
    Four rounds--choice

    10 X 125 2:00
    75 cruise/50 fast --swim or pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Workout 11/29/16: evening

    by , November 29th, 2016 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    A nice dip after a busy day at work ....

    200 swim/100 kick/200 pull
    100 (skull/swim by 25)
    4 x 25 fast walls

    All on 1:15... [I used my snorkle]
    1 x 50 easy, 1 x 50 fast
    1 x 50 easy, 2 x 50 fast
    1 x 50 easy, 3 x 50 fast
    1 x 50 easy, 4 x 50 fast

    100 kick into 100 pull into 100 non-free
    2 x 6 lane snake swim
    100 easy and out
    [Masters/Rec/2100 yds/60 min]

    The secret to the main set is that the number of fast swims corresponds to the pieces of pie that I ate at Thanksgiving! A good swim with Eric, Tim, Rebecca, Matt, Jim, and Carol.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 11/30/2016

    by , November 29th, 2016 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 x 100 swim

    1 X 200 IM 3:30
    1 x 200 free 3:00
    Three rounds. Descend by rounds 1-3

    1 X 25 :45 :30
    1 X 50 1:00 :50
    1 X 75 1:30 1:10
    1 x 100 2:00 1:30
    Four rounds.
    Rounds 1/2--intervals left--stroke or IM
    Rounds 3/4--intervals right--free
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 100 is fast
    Round 4: 75 is fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  11. Workout 11/26/16: morning

    by , November 26th, 2016 at 03:34 PM (Maple Syrup with a Side of Chlorine)
    While my time has been sporadic in the pool of late, I am happy to report that the new job is going well and the kiddos both made it home safely for a fun Thanksgiving holiday. Today we revived the main course from the Turducken Set from Swimsuit addict:

    w/u:
    200 Swim/100 kick/200 pull [did an extra 200]
    4 x 25 build

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    Quick 200 and out
    [Masters/Rec/2400 yds/50 min]
    ------------------------------------

    Since breaststroke has not been my friend of late, I just kicked that portion of the set. Greg missed out on the fun, but Rebecca, Kevin, Meg, Jim, Mary and Magnus all took part, although only Meg and Rebecca attemped to swim fly. This was my sixth time swimming this set and I really do look forward to getting it in each year.

    Updated November 27th, 2016 at 07:43 PM by rxleakem

    Tags: turducken
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/28/2016

    by , November 25th, 2016 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 300 kick

    12 X 50--choice-- 1:05
    odd: easy
    evn: fast

    1 x 100 free 1:30
    1 X 100 IM 1:45
    1 X 100--best stroke-- 2:15
    Three rounds

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 warm down on 2:00

    4700Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/25/2016

    by , November 23rd, 2016 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 kick 1:10 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 x 50 swim

    1 X 300 IM 5:15
    3 x 100 IM 1:45
    4 X 25 stroke/choice :40 #4 on 1:00
    Two rounds--25 swims are up tempo

    6 x 200 pull 3:00
    1/2: long and strong
    3/4: negative split
    5/6: best effort

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/23/2016

    by , November 22nd, 2016 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 400 kick

    12 X 50 1:05--choice
    #3-6-9-12 are fast

    1 X 300 4:30 4:00
    3 x 100--descend-- 1:30 1:20
    4 X 50--descend-- 1:00 1:00
    Two rounds, swim or pull. Round 1 intervals left, 2 right.
    50's: start strong and descend

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/22/2016

    by , November 21st, 2016 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    6 x 75 kick 1:40
    Last 25 fast
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke--fast-- 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast

    8 x 150 pull 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  16. Week 215 - this maybe it for a while

    by , November 21st, 2016 at 09:50 AM (After a long rest)
    My right elbow has been a problem since spring Nationals and unfortunately despite some good days, this week has been pretty bad and on Saturday I had to withdraw from the DAM meet after the 50 free. Despite a crazy week of work I managed to swim every day last week, and was looking forward to swimming in a meet. Despite my first event, the 2 back being slow it did not hurt. The 50 free on the other hand was painful from the get go and after battling through to finish my forearm was again numb and the elbow joint hurt considerably. Yesterday I lived on ibuprofen but this is not sustainable and the elbow is not getting better. I am going to phone the surgeon this morning and see if we can arrange surgery. When I met with him previously he said that the recovery time was 3-6 months but then said he was concerned I would not be happy with the restriction in range of motion. I don't know what's going to happen but being pain free will be nice!

    I am hoping I can arrange surgery for after the NE champs so I can at least do one more meet but I will also take the first available opening so who knows. This does suck but I will come through it and no matter what, swimming is a big part of my future either in the pool or on deck!

    Updated November 21st, 2016 at 11:14 AM by StewartACarroll

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2016

    by , November 18th, 2016 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM or stroke on 2:00
    Rounds 2/4: free
    Swim #1: moderate, 2-build, 3-fast
    All choice

    3 X 50 1:10
    1 X 100 kick 2:30
    50's: 1-moderate, 2 25 fast/25 easy, 3-fast

    WARM DOWN: 4 X 50 easy

    4100Y
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2016

    by , November 17th, 2016 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :454
    1 X 10 swim

    4 X 50 1:15 1:00
    4 X 75 1:45 1:30
    4 x 100 2:15 2:00
    Two rounds--descend each group 1-4/ #4 is fast
    Round 1: stroke or IM/intervals left
    Round 2: free/intervals right

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2016

    by , November 16th, 2016 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:20
    1 X 50 1:00
    4 X 25--up tempo- :40 #4 on 1:20
    Four rounds.
    Round 1 is fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2016

    by , November 15th, 2016 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 50 fast 1:00
    Two rounds

    10 X 50 kick 1:10
    #6-10: 25 sprint/25 moderate
    1 X 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:05
    1 X 100 fast 2:10
    Four rounds--choice

    1 X 200 3:00
    3 X 100 1:30
    Three rounds--pull
    Descend 200's 1-3 by round
    100's: each round faster

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts