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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout-09/10/2013

    by , September 9th, 2014 at 01:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today marks the twelfth anniversary of our Masters program at the Sarasota Y. Started with 3 swimmers on Sept 10, 2002.

    SCY
    1 X 250 4:00 3:45
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 200 free 3:00
    4 X 50--fast-- 1:10 #4 on 1:30
    Three rounds, 50's are choice

    5 X 300 pull 4:00

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  2. Tue Sep 9, 2014

    by , September 9th, 2014 at 12:33 PM (Ande's Swimming Blog)
    Tue Sep 9th 2014

    Trained Mon did not train Sat or Sun

    TSC SCY 6:00 am - 7:30
    Whitney coached
    Swam with Kelly & Paul
    Beside Mike, Ned, & Larry

    Warm up
    went around 700

    Main Set:

    Lead my lane

    5 x 50 fr on 35

    300 FL drill done 3 kicks 1 stroke

    5 x 100 FR on 1:10 made em

    300 FL drill done R Both L Both

    5 x 200 FR on 2:20 made em

    300 FL drill 25 R 25 L 25 Both

    5 x (125 fr on 1:40 supposed to be 500 race pace (wasn't close) 75 FR on 1:20 breathe 1 on 1st 25, 2 on 2nd 25, 3 on 3rd 25)

    20 x 25 on 30
    odds easy
    evens FAST FLY
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    Swim Workouts
  3. An easy fly day

    by , September 9th, 2014 at 07:56 AM (Mixing it up this year)
    Just a relaxing bit of fly.

    500 free
    500 free kick w/zoomers
    8x25@:45 shooters w/zoomers
    200 torque drill w/paddles & snorkle
    200 angel arm fly w/snorkle
    200 fly kick on back w/zoomers
    200 fly for time 3:31
    300 free EZ
    200 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-09/09/2013

    by , September 8th, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:00
    3 X 100 1:40
    4 X 50 kick 1:15
    1 X 200 3:00
    3 X 100 1:30
    3 X 100 kick 2:15

    4 X (4 X 100
    Descend 1-4
    Rounds 1&3: free 1:30
    Rounds 2&4: IM 1:45

    1 x 200 3:00
    1 X 150 3:00
    Four rounds.
    Descend 200's 1-4
    150's: 75 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  5. Week 102 - Monday

    by , September 8th, 2014 at 08:45 AM (After a long rest)
    I had a great weekend. On Saturday our team held a small party to celebrate our team performance at Worlds and used the event to get others excited about Nationals in San Antonio. It's my belief we will end up with about 20 people going to Nationals and when you consider we only had two of us in 2012 that's quite a growth. I think most people were apprehensive about looking bad or finishing a long way behind everyone else. We did a good job speaking about how much fun we had and how much fun the relays in particular were. The other part that I really enjoyed was the team spirit at worlds and think many others will enjoy this and the social aspect of the meet; that's my hope anyhow.

    Todays workout out was really tough. Coach Neil had been checking up on one of our age groupers who is swimming with Eddie Reese at UT and today's workout came out of this conversation. My leg is feeling much better and it's my hope that by Wednesday I will be back to normal.

    warm up
    400 free with snorkel

    Main sets
    500 on 5:40, 400 on 4:40, 300 on 3:40, 200 on 2:40, 100 on 1:40
    400 on 4:30, 300 on 3:30, 200 on 2:30, 100 on 1:30
    300 on 3:20, 200 on 2:20, 100 on 1:20
    200 on 2:10, 100 on 1:10
    100 on 1 min
    100 easy
    8x75 on 1min with fins swum 50 kick, 25 fly
    12x50 on 50 swum as 2 fly build, 2 fly drill, 2 back build, 2 back drill, 2 free build, 2 free drill

    Total 5200scy

    Apparently the UT boys went down to 50 on the last 100 which is basically 10 seconds faster than I went on every swim. That's fast!!! This was a tough set and I will feel it for a few days for sure. I don't remember all my times, but was getting quite a lot of rest at the beginning and next to none on the last 100. I went 57 on the last 100. The 75s were pretty tough too and it's getting about 15 seconds rest. I was beat at the end of this workout.

    i am going to sit down with Tom on Friday and work on a new set of goals for the year and beyond. I am seriously thinking of picking one event and making this the focus of my training for Nationals but I need to think this through. This is not to say I will only swim one event but basically train for that event and do some race pace training around this event.

    Back in the weight room proper tonight!!! Tomorrow will be painful I am sure.

    ----------- Update -------

    One of my team mates who is a very good masters swimmer pulled me to one side on saturday at our team party and told me he thought I was over training, was focused on too many events, and the range of my events was too big to really achieve what he thought i was capable of achieving. He did have a little alcohol in him but I think what he said made sense and I have been thinking about it since he said it. I am thinking I need to train with a focus on a specific event and potentially drop the pure sprint free events. My opinion is that I am not a sprinter or a distance guy when it comes right down to it and as a mid distance guy I can swim up and down but my strength is in the 200-500 range. My friends advice was to own it and train around what I own, rather than trying to train for everything from a 50 to a mile. Any thoughts?

    Updated September 9th, 2014 at 08:36 PM by StewartACarroll

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    Swim Workouts
  6. Pace work today

    by , September 8th, 2014 at 07:39 AM (Mixing it up this year)
    Worked on my pace today as well as trying to strengthen my kick which is horrid.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy holding 1:23s
    200 free EZ w/snorkle
    5x100@1:25 free w/paddles & bouy holding 1:22s
    200 free EZ w/snorkle
    100 free kick w/snorkle
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
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    Swim Workouts
  7. Sat. Sept 6

    by , September 7th, 2014 at 09:59 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    400 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15 m then cruise in
    200 EZ

    10 x 25 @ :45
    -- SDK on belly @ 100 pace to 15 m then cruise in
    -- I had planned on doing 20 of these, but got incredibly bored. Such is the lot of a sprinter trying to do USRPT ...
    150 EZ

    20 x 50 kick @ :20 rest
    -- moderate pace
    -- 4 flutter w/board, 4 back, 4 flutter w/board, 4 back, 4 flutter w/board
    200 EZ

    10 x 25 1 breath free w/fins @ :30
    10 EZ

    Total: 3300


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

    I took it kind of easy today. I decided to avoid all out kicking with my sore left quad muscle. I must have strained it doing those bulgarians in a streamline position ... I also did the high volume kick set without fins to give my knees a break. I wish I had brought my snorkel for the flutter kicks. I'm heading out to Sewy today to do a kick workout with Jim, Mark and John. Hope the pool isn't too crowded.
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    Swim Workouts
  8. Week 101 - Saturday

    by , September 6th, 2014 at 01:52 PM (After a long rest)
    I had the best night of sleep this week and woke feeling pretty good. My thigh had even stopped hurting overnight. The original game plan today was T30 to compare where we are this year against last, but I was able to talk Tom out of this due to my thigh problem. Most of the main set today I pulled and as I write this my thigh is feeling pretty good. Fingers crossed a few more days of going easy and I should be back to normal.

    Warm up
    400 free with snorkel(add cardio cap to my snorkel yesterday)
    6x50 catchup on :45

    Main sets
    10x50 drill build on 1min
    8x50 free on :40
    4x(200 pull AFAP on 2:40 but me going 20 seconds behind everyone else, 6x25 no breathers on :40 AFAP)
    8x50 breast on :50

    Warm down
    100 easy

    Total 3500scy

    I tend not to be a complainer at practice and I think I took Tom off guard with my request to not do the T30. I think I can honestly say this is the first time I have asked not to do a set for any reason. Instead of the T30 we did a fun little set with me pulling when everyone else was swimming. Basically everyone was told to do the 200 AFAP on 2:40 and I had to leave 20 seconds after everyone else and try to catch them. One of our guys was having a great workout today going 2:07-2:08s so there was no way I was going to catch him with that much of a start but I sure did give it a good go. I got closer and closer as the set went on and I think I helped him go quicker than he usually does. I went 1:55,1:53,1:53,1:52. On the no breathers I was going 12-13s. On the breast I was coming in on 38-39s. I surprised myself on my breast being able to hold high 30s. Ironically my daughters 11-12 age group did something similar to this workout yesterday but they had to do the 200s fly on 3mins but did the breast on the same interval. On one hand it's exciting my daughter is getting quick but on the other it's depressing that we are adults yet her group is doing the same sets as our masters team. Oh the joys of getting old.
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    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout-09/08/2013

    by , September 5th, 2014 at 02:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 4 on 1:10 4 on 1:00

    12 X 50 choice 1:00
    #3-6-9-12 are fast

    1 X 300 free 4:30
    1 X 100 IM 1:45
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 x 100 free 1:30
    1 X 300 IM --

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  10. Fast Fri Sep 4th 2014

    by , September 5th, 2014 at 10:37 AM (Ande's Swimming Blog)
    Fast Fri Sep 4th 2014

    TSC SCY 6:00 am - 7:30
    Whitney coached
    Swam with Kelly & AlleyCat
    Beside Tyler, Mike, Ned, Larry, Dick and Dale

    Warm up
    14 x (25 on 30, 25 on 25, 25 on 20)

    Main Set:
    14 rounds of
    (100 fast on 1:30, 50 easy on 1:30, 50 easy on 1:30)
    did several free went 57's & 56
    kicked 1 went 1:07
    did the rest IM & was 1:01 to 1:03s
    Categories
    Swim Workouts
  11. Week 101 - Friday

    by , September 5th, 2014 at 08:49 AM (After a long rest)
    Last night I picked my daughter up from the pool and then as a family we went to steak and shake for dinner. Definitely not my favorite place to eat but the kids made the decision and they actually agreed so my wife and I went along with it. I ate a burger for the first time at a restaurant for the first time in a long long long time. It was surprisingly good and I even ate the skinny fries they have which were good. It will probably be a very long time til I eat fast food again but it was fun.

    I had had a good nights sleep and the allergy meds seem to be helping.

    Todays workout out was very hard and once again my left thigh is hurting really bad. It's gone from a twinge to a full blown hurt. I am trying to swim through it as best as I can and it does not seem to slow me down but it sure does hurt. It's weird it's in the upper portion of the thigh at the front. I have iced after practice three days this week but today it really hurt. I was fine during the warmup and did not feel it at all. On the 50s fly I pushed off at the turn on number 2 and as I kicked down I felt it and it just got worse as the workout went on. I hurt less on free than fly! Oh well another little niggle to deal with. This getting old stuff sucks.

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

    Main sets
    4x(4x50 on 1min IM order by round, 4x25 free on 30 at 200 pace)
    100 easy
    3x(2x100 AFAP on 2mins, 2x50 kick on 1min)
    100 easy
    6x50 doggy paddle down, perfect free back with snorkel and cardio cap on 1min

    Total 3300scy

    As well as the muscle injury this workout was tougher than it looked. The 50s IM order I was holding 31s on the fly, 32s on the back, 39s on the breast and on the last round I did IM order by 25 instead of free. On the 25s at 200 speed I was holding 13s. When Tom told us the AFAP 100s set you could see the pain on everyone's faces. I like doing sets where we swim as a group and this was one of these where no matter your swim time we all went on the same send off. These sets have an energy of there own with people encouraging each other and it's quite energizing. Despite the pain in my thigh I held 55s throughout the AFAP 100s. I was very happy with this but I think I can go faster than this during this training cycle and hope to be able to work towards dropping a second or two on sets like this. It's more like a best average set although I swim them all out. The kick was equally hard and I was holding 40s. The hardest part was the transition from kick to swim and the first in each round was harder than the second for some reason. At the end of practice Tom asked if we enjoyed the workout which I really had to think about; it was definitely one of those workouts in hindsight that was awesome and you look at with some pride but during the workout it's awful. I am not sure if I would call it fun, but in a sick way it was satisfying if that makes sense.
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    Swim Workouts
  12. Avoiding the floating logs and some manatees

    by , September 5th, 2014 at 08:20 AM (Mixing it up this year)
    Lane space was at a premium today since it was LCM and the keds team was back so I swam in with Savannah Masters today.

    2x100@2:00 free
    4x50@1 free
    6x100 as 25 sprint when everyone is in the middle 50 sprint then dolphin kicks off bottom 25 EZ
    100 back EZ
    4x100@1:45 free descend
    300 free moderate
    2x100@1:45 free
    100 free fast
    2x100@1:45 free
    300 free moderate
    4x100@1:45 free descend
    200 EZ

    Total 3200 meters
    Categories
    Swim Workouts
  13. Week 101 - Thursday

    by , September 4th, 2014 at 10:06 PM (After a long rest)
    I had a better night of sleep but still woke before my alarm went off today. Unfortunately I did not feel that special in the pool and despite swimming quick I had to work really hard throughout todays workout. I donít mind working but when everything feels like a big effort it makes for a long workout.

    Warm up
    4x300 free with snorkel on 4mins

    Main sets
    4x(3x50 kick on :55, 1x200 IM on 3mins)
    4x200 pull on 4mins AFAP

    Warm down
    100 easy

    Total 3500scy

    I was going quicker than usual in the warm-up and ended up descending the 300ís. I started out at 3:30 and dropped to 3:15 by the last one. On the main set I was holding 42-43 on the kick and then went 2:25, 2:24, 2:22, 2:20 on the IMís. I took a couple of minutes rest after the IM set and then went into the 200ís. During my paint balling on Saturday I got hit in the thigh and yesterday I felt a twinge in the thigh muscle (I think itís just a bruise) but I ended up pulling the 200s today even though the set was written as swim free. I felt quite tired but ended up swimming some good times and went 1:56, 1:55, 1:56, 1:55.
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    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-09/05/2013

    by , September 4th, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 interval left, 2 right.

    6 X 100 kick 2:15
    1 x 100 swim

    1 X 100 fast 2:00
    1 x 100 easy 2:00
    8 x 25 sprint :40 #8 is easy on 1:20
    Two rounds--Choice

    1 X 400 6:00 5:20
    4 x 100 1:30 1:20
    Two rounds, swim or pull

    WARM DOWN: 4 X 50 easy

    4700Y

    Updated September 5th, 2014 at 02:45 PM by RickMile

    Categories
    Swim Workouts
  15. Breaststroke...the mound of water I push

    by , September 4th, 2014 at 07:23 AM (Mixing it up this year)
    Today Walt and I were trying to figure out why I push a mound of water in front of me on breaststroke. The only thing I can figure is it has to be something from my wide kick which is due to my knee issue I have always had since blowing my knees out as a kid doing the whip kick. Walt said it looked really good except for the water I push.

    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    300 breast kick w/br fins
    4x50@1:15 breast held 54's
    300 free EZ
    2x50 breast for analysis
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  16. Wed Double, Sept 3

    by , September 3rd, 2014 at 10:05 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap/bicep ex
    streamline crunches, 2 x 50
    russian twists on incline, 25 x 3 x 25
    kneeling ab crunches, 130 x 1 x 15 (I felt like this was pulling on my shoulder a bit so didn't do any more reps)
    explosive leg press 175 x 3 x 15
    good mornings, 85 x 3 x6
    bulgarians in streamline position, 3 x 10 each leg
    hip abductor, 100 x 4 x6
    leg curls, 60 x 4 x 8
    standing broad jumps, 10
    knee tuck jumps, 10


    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    20 x 25 burst SDK + cruise @ 1:00
    -- 5 right side, 5 belly, 5 back, 5 belly
    200 EZ

    4 x (25 AFAP backstroke kick (SDK to 15 m) + 25 EZ) @ 2:30
    -- went 13 high-14 flats
    200 EZ

    1 x 50 AFAP backstroke kick
    -- went :30
    200 EZ

    3 x (3 x 100) kick w/fins @ 1:45
    1-2 = 75 dolphin kick on back + :5 rest + 25 fast
    3 = all EZ
    100 EZ

    10 x 25 free w/fins, 1 breath @ :30
    100 EZ

    Total: 3500


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

    I was pretty pleased with my AFAP backstroke efforts today. Not sure I'll have any time to work out tomorrow, too many things to do including an MRI and working on getting all my security clearances again. Thanks Sandusky for causing me to waste my time on this stuff every year. I don't even work with kids!
  17. Sarasota Y Sharks Masters 5:30 AM Workout-09/04/2013

    by , September 3rd, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    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 400 kick + 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25 :40 #4 on 1:40
    Three rounds.
    150's: fl/ba/br by 50
    25's: round 1 fly, 2 back, 3 breast

    10 X 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is swim down

    4750Y
    Categories
    Swim Workouts
  18. Week 101 - Wednesday

    by , September 3rd, 2014 at 10:39 AM (After a long rest)
    Last night my wife had to attend my sonís open house at the school and met all his teachers. I was on daddy duty and made my kids day by taking them to steak and shake for dinner. Despite my wife preparing stouffers lasagna which is my daughters favorite they were both open to fast food. I decided to not eat fast food and instead watched my son and daughter devour burgers, fries and milk shakes while I drank water. I ended up eating some of the lasagna when I got home L. I had a better night of sleep but woke up at 4:15am and was wide awake so instead of tossing and turning I decided to get up. I was anticipating a tough workout today based on the fact that my daughters group does our workout the day before on slightly adjusted times and she had a tough one yesterday. I felt pretty crappy during the warm up but got going on the main set again.

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

    Main sets
    10x50 build on 1min
    15x100 swum as 5x100 on 1:20, 4x100 on 1:15, 3x100 on 1:10, 2x100 on 1:05, 1x100 on 1min
    200 easy
    8x100 kick with fins on 1:30 alternating board and back by 100

    Warm down
    400 easy

    Total 4100scy

    I finally loosened up on the 10x50s transition set. It helped having one of the young newer guys swimming next to me who is a good swimmer and I think when he gets his aerobic base up will push me on everything. We swam side by side in adjacent lanes and swam stroke for stroke through the build 50ís and were building to 30s each 50. On the 5,4,3,2,1 set I was the only one on these times and I was under instructions to hold low 1mins throughout and then see if I could make the last 100. Tom said my goal this year should be under 1min throughout; we shall see. Today I held 1:01s throughout and then on the last one dropped to :59. On this set I typically try to stay relaxed until the second 100 on 1:05 but today I was huffing and puffing all the way down. In hindsight it felt good but during the set it was tough. On the kick set with fins I was swimming these relaxed and was holding 1:05 on the 100s with the board and 57-59s on the 100s on my back.
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  19. VO2 Max work today...really?

    by , September 3rd, 2014 at 07:37 AM (Mixing it up this year)
    Just a good quality workout today.

    500 free
    500 free kick w/zoomers

    3 times thru
    4x100@1:45 free w/strapless padles & bouy descend 1-4
    2x50@1:30 free sprint
    R1-1:35, 1:29, 1:26, 1:25, 40, 38
    R2-1:26, 1:25, 1:22, 1:21, 38, 35
    R3-1:25, 1:25, 1:22, 1:20, 37, 36

    300 free easy w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  20. Tuesday, Sept 2

    by , September 2nd, 2014 at 04:07 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 burst SDK + cruise @ 1:00
    100 EZ

    4 x (25 AFAP + 75 EZ)
    50 EZ

    25 fly + 25 EZ
    -- tried fly, but it still didn't agree with the shoulder

    10 x 25 backstroke @ 100 pace @ :45
    -- held 15s with 12 SDKs
    200 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- held 15s with 11-12 SDKs
    300 EZ

    20 x 25 dolpin kick w/fins & board @ 100 pace @ :35
    -- held 12 flat or faster
    300 EZ

    Total: 3450


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

    Had a day off yesterday with the pool closed. Did my rehab exercises, some stretching and went on a hike with the fam. Today's workout was pretty standard for me these days. I was psyched that I could do backstroke without any pain.

    Teen Fort is now back at college. Lil Fort had her first day of school today, which was happily uneventful. Fort Son has a week or so before he heads back to Dartmouth for his senior year. Off to get Lil Fort from XC and then deposit her at soccer shortly. Back to the grind ...
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    Swim Workouts