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Swim Workouts

  1. Fri-Mon, Nov. 21-24

    by , November 24th, 2014 at 10:32 PM (The FAF AFAP Digest)
    Friday:

    Did drylands for about 60 minutes at the gym


    Sunday:

    Met Bill and Jim at the Y for a swim. Did around 2500. Didn't go too fast because I have a nasty cold. And Bill and I chatted while Jim warmed up.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    2 x 25 shooters w/fins
    -- I had some stabbing pain in the forehead when I did these, so decided UW work wasn't in the cards today. Must be the sinuses.
    8 x 25 breast kick
    -- Bill told me on Sunday that I need to bring my knees in more to get more oomph out of my kick. I dunno ... I don't feel like I go anywhere either way on evil kick ...
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ ;45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    100 EZ

    3 x broken 100s + 150 EZ
    -- break :10 @ leach 25
    -- tried to hold my usual 100 pace. couldn't do it with only :10 rest, not surprising, I guess
    100 EZ

    2 x 25 fly w/fins + 25 EZ
    -- fly still iffy

    4 x 100 backstroke kick w/fins @ 1:45
    -- shift a fast 25
    50 EZ

    100 scull
    100 breast kick
    100 EZ

    Total: 3550


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


    Still feeling very congested. And unfortunately, I just got the news that after years of having stable thyroid hormones, they have gone wacky and I am now quite hyper. I suspect this is why I've been feeling tired and sleeping very poorly. Hopefully, I can reverse this soon. But it makes me a little leery about signing up for a meet. Being hyperthyroid is usually very negative for athletic performance.
  2. Week 113 - Monday

    by , November 24th, 2014 at 09:28 PM (After a long rest)
    My taper hit like a ton of bricks this morning; my body was stiff, sore and generally not great. Reading past tapers I have experienced similar feelings two weeks out so fingers crossed I am on course for the SPMS meet on 5-7 Dec.

    i tried being positive despite the crumby feeling in the pool today, which was easier said than done.

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

    Main sets
    10x50 free on :40
    8x100 best average kick on 2mins
    100 easy
    5x300 free on 4mins, 1 and 2 were done breathing 5,7 by 25, 3 I let rip, 4,5 were swum easy with long strokes.

    Warm down
    12x50 drill swim on :50

    I felt pretty bad on the 50s on :40 but held 30s. Despite trying hard on the kick my legs were sore today and I struggle to hold a 1:22 average. The slower 300s I was holding 3:20s. On number 3 I went 2:57, which based on how bad I felt I was pleased with. The drills I focused on high elbows and turns. I plan on swimming a little longer tomorrow but easy. Fingers crossed I can loosen up. Roll on next week.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/25/2014

    by , November 24th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    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 75 kick--last 25 fast-- 1:45
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    1 X 50 stroke--fast-- 2:00
    Three rounds.
    Stroke: round 1 fly, 2 back 3 breast.

    8 X 150 pull 2:30
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  4. Workout 11/22/14: morning

    by , November 22nd, 2014 at 06:44 PM (Maple Syrup with a Side of Chlorine)
    Borrowed the main sets from a workout that Tim posted for our masters group this weekend:

    w/u: 2 x (200 swim/100 kick/100 pull) (I did 3x)

    12 x 25 @ :45, done in 4 rounds of:
    * distance per stroke
    * high turnover w/fists
    * combination

    100 pull

    8 x 50 @ 1:10, done as 2 rounds of:
    * build up
    * build down
    * all easy
    * all fast

    100 kick

    4 x 100 @ 3:00, fast

    200 loosen and out
    (Masters/Rec/2700 yds/75 min)
    ------------------------------------

    Good group today with Melissa and her daughter Emily (home from college), Kevin, and Luiza (an exchange student from Brazil at my son's school), with Tom, Marie, and Kevin B joining in towards the end of practice. They liked the change in pace and did a great job with meeting the goals of the workout. Thanks for posting a great one, Tim!
    Categories
    Swim Workouts
  5. Week 112 - Saturday

    by , November 22nd, 2014 at 02:20 PM (After a long rest)
    I am still congested but it seems to have at least loosened up a little. Today's workout was a shorter version of our now normal race pace Saturday workout. I swam a little faster today than last week but still hurt as much despite doing less reps in the race pace work.

    Warm up
    8x100 free with snorkel on 1:30

    Main sets
    12x50 drill, build free on 1min
    12x100 on 2mins at 500 race pace
    12x50 kick on :55

    Warm down
    500 easy

    I felt pretty strong during the warm up and quickly got into a nice rhythm today. On the drill build I alternated catchup and finger tip drill. On the race pace set it took me two to really hit my stride going 58s and then I slotted nicely into a good rhythm and went 56/57s until the end. Like last week the last 4 are really hard and in particular the last 2 I had to really battle to keep the 56/57 pace. The kick I used as active recovery holding 43-45s. I did an extended warm down today by doing 200 in the main pool and then moving to the baby pool for an additional 300.

    Since we we are within two weeks of our taper meet I am no longer doing swim bench or abs so hung out talking to the coaches for a few minutes before heading to yoga.

    Todays yoga focused on legs and I found it quite challenging. It still amazes me how hard I have to work to hold the poses I am being asked to do. I have been told a couple of times not to compete(which for me is hard to do) and instead slow things down and focus on the position. I am trying and I have come a long long way but it's still hard; maybe that's the idea. I can hold most of the poses for the desired time now which is a big improvement over where I was when I started.

    We are off to see the hunger games movie this afternoon. I hope it's a good movie. I enjoyed the prior two! Should be a nice relaxing weekend.
    Categories
    Swim Workouts
  6. Workout 11/21/14: noon

    by , November 21st, 2014 at 05:03 PM (Maple Syrup with a Side of Chlorine)
    Quick swim today after a lot of extra hours at work.

    200 swim/200 back/200 im drill
    3 x (50 kick/100 pull/200 swim with AP)
    150 loosen and out
    (Solo/Rec/1800 yds/40 min)
    --------------------------------

    Lots of traffic today, so I just took it easy. Masters tomorrow.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/24/2014

    by , November 21st, 2014 at 04:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    4 X 100 1:50
    1 X 300 5:00
    4 X 100 1:40

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1&3: IM or stroke on 2:15
    Rounds 2&4: Free on 1:45
    Swim #1: moderate #2:build #3:fast
    Break as needed

    3 X 50 1:15
    1 X 100 kick 2:30
    Four rounds.
    50's: #1:moderate #2: 25 fast/25 easy #3:fast

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  8. Week 112 - Friday

    by , November 21st, 2014 at 09:42 AM (After a long rest)
    Our coach is visiting family in Illinois this weekend so iwas sent today's and tomorrow's practice and was asked to answer any questions people may have. Today was pretty straight forward and overall uneventful.

    Warm up
    400 free with snorkel
    8x50 drill swim IM order on 1 min

    main sets
    6x100 IM on 1:45
    16x25 free AFAP on :30
    3x200 perfect stroke with snorkel
    200 free AFAP on 5mins from a dive
    4x25 free AFAP on :40
    100 free AFAP from a dive

    warm down
    200 easy

    i felt a little less congested today after taking another Alka Seltzer last night. I always sleep well after taking the alka seltzer nighttime but have a residual achy feeling the following day. Despite this I felt pretty good in the water and this feeling held throughout practice today. I swam fast but smooth through the IMs holding 1:06-1:08s. The fast 25s to my feet I felt good until the last two when I had to dig deep to hold my :13s. On the AFAP 200 I was hoping to go 1:55-1:56 and surprised myself with a 1:53. I was hurting on the last 50 but my stroke did not fall apart and despite my legs really hurting I felt strong. The fast 25s I was again holding 13s but this time without a flip turn. The last fast 100 I had no expectation and again surprised myself going :51 high. I was really pleased with my AFAP efforts. As I write this I still feel pretty congested but if I swim like I did today everyday I dont care. Two more weeks to rest and get ready for SPMS. Speaking of which there are now over 350 entries which is awesome. I just hope they don't drop the 6th event which I put as my 200 back which in hindsight was a poor selection; I should have made the 50 back my 6th event but alas that decision can't be undone. We have our 500 race pace set tomorrow(fun fun fun) and then we are on the slide down to the meet as the taper really kicks in.

    Updated November 21st, 2014 at 09:57 AM by StewartACarroll

    Categories
    Swim Workouts
  9. Week 112 - Thursday

    by , November 20th, 2014 at 09:48 PM (After a long rest)
    I felt very congested last night so took an alka seltzer nighttime before I went to bed. I slept awesome but woke with a sore throat and I have been feeling congested all day. This morning was a light taper dryland workout with an easy 2k swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter

    Swim

    4x100 free with snorkel
    6x50 catchup on :45
    4x100 kick on 1:45
    8x75 free on 1min
    300 easy

    I plan on taking another Alka seltzer in a few minutes and fingers crossed I will feel better on the morning. Tom headed to Illinois today so I have tomorrow and Saturdays workouts. Tomorrows workout has a fair amount of fast swimming so I need to feel better.
    Categories
    Swim Workouts
  10. Thursday, Nov. 20

    by , November 20th, 2014 at 06:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    4 x 30 from the blocks, SDK @ 100 pace to 15m, cruise back
    100 EZ

    4 x (25 from the blocks @ 100 pace + 25 EZ)
    2 x breast = 15 high, 2 x back (13 high, 14 flat -- a little too fast maybe)
    100 EZ

    30 x 25 backstroke w/fins @ 100 pace @ :40
    -- held 12 flat-low
    -- cruise every 10th one
    -- 9 SDKs + 2 strokes
    300 EZ

    10 x 50
    odds = breast w/fins @ 100 pace @ 1:00 (29-30)
    evens = EZ @ 1:30
    100 EZ

    5 x (25 AFAP + 25 EZ) @ 1:00
    odds = AFAP dolphin kick on back
    evens = EZ
    100 EZ

    Total: 3420


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


    The pool was set up for a college invitational this weekend, so I swam in a 16 feet deep lane. Sweet! Those lanes usually comprise the diving well. Pitt does not have a masters practice tomorrow. I'm contemplating going to Sewickley to swim with Jim and Bill. I'm just a little worried I'll be too tired after two hard workouts and drylands tomorrow and I'm not sure I want to make the long drive. But it's hard to pass up an opportunity not to swim solo.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2014

    by , November 20th, 2014 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    5 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    12 X 25 sprint kick :45
    1 X 100 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.
    Round 1: stroke or IM--interval left
    Round 2: free--interval right

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  12. Wed., Nov. 19

    by , November 20th, 2014 at 11:21 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 breast accordion drill
    4 x 25 breast, alternate whip and dolphin kick
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

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

    3 x (25 AFAP from the blocks + 75 EZ)
    50 EZ

    3 x
    100 AFAP w/fins broken, :30 per 25
    200 EZ
    -- breast (51), dolphin kick (42), backstroke kick (40-41)
    50 EZ

    8 x 75 smooth back/breast/free w/fins @ 1:30
    100 EZ

    Total: 3350


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

    It occurred to me during practice that I hadn't done any USRPT in awhile. I think it's just too darn boring to do very frequently. I may try some today though ...
    Categories
    Swim Workouts
  13. Week 112 - Wednesday

    by , November 19th, 2014 at 09:10 PM (After a long rest)
    I was a little sore and stiff when I woke last night and suspect I slept pretty heavy. i arrived at the pool a little earlier than usual and was able to get a little extra warmup in which actually helped with the stiffness. Today was an early taper workout but i would never describe it as such. It was tough!

    warm up
    400 free with snorkel
    6x50 catchup on :45
    300 easy

    main sets
    8x100 kick on 2mins best average
    100 easy
    3x200 IM on 3:30
    12x50 on 1:15 swum at 200 race pace(26/27)

    warm down
    400 easy

    i struggled a little on the 100s kick and with the exception being the first 100 where I went 1:18 I held 1:20s throughout. The 200 IMs we were told to keep our heart rate up and I went 2:27,2:25,2:22 by round. I was pretty beat after these and was not looking forward to the race pace set. Tom reduced the number of these we did(normally we do 16) and gave us more time(we usually go on :50). I held mainly 26s with 27s on the last 3. This workout felt a lot further than the yardage we swam.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/20/2014

    by , November 19th, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:45
    1 x 50 1:15
    4 X 25--up tempo-- :45
    Four rounds.
    Round 1-fly, 2-back, 3-breast, 4-free

    15 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:20

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  15. Week 112 - Tuesday

    by , November 18th, 2014 at 09:35 PM (After a long rest)
    I had a good night of sleep and felt good this morning.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter

    Swim

    400 free with snorkel
    6x50 catchup on :45
    5x100 kick on 1:45
    6x100 free on 1:30
    300 easy


    I used this as an easy recovery swim and I felt good.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/19/2014

    by , November 18th, 2014 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    1 X 50 fast 1:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 easy 1:00
    1 X 75 build 1:30
    1 X 100 fast 2:15
    Four rounds, all choice.

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 x 100 swim --

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    200's: Descend by round 1-3
    100's: Each round of three faster

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  17. Week 112 - Monday

    by , November 17th, 2014 at 06:44 PM (After a long rest)
    I spent most of this weekend at the pool watching my daughter swim. Like me she has been fighting a virus for a couple weeks but like me is on the mend, however this weekend she struggled. As the meet went in she got better but still only looked her normal self on a few events. So to my surprise she texted our coach this morning and asked if she could swim this morning with me. So this mor into my daughter joined us for masters practice; she did awesome.

    Today was was our first day of taper for SPMS, and as is usual with first day of taper is hard to tell its anything to do with our taper.

    Warm up
    400 free with snorkel
    6x50 catch up on :45
    12x50 kick on :50

    main sets
    10x200 on 3 mins descend 1-4,5-8 to 500 race pace and 9 and 10 also at 500 race pace.
    12x50 drill swim back on 1min
    10x50 free on :35

    warm down
    200 easy

    i felt good on the warmup and felt really good on the 200s. On the descends I went 2:07,2:04,2:01,1:58 on round1 and then 2:05,2:03,2:00,1:57 on round 2 and then 1:57,1:57 on number 9 and 10. My daughter held about 2:40s which I was very proud of her(she is 11). On the back set of focused on my catch. The 10x50 set the guy next to me was flying holding 29-30s and me being me I tried hanging. On number 10 I realized he had fine on and I did not. I guess he had heard my daughters instructions vs our instructions. Oh well it meant I had a great set of 50s on a short interval.
    Categories
    Swim Workouts
  18. Fri-Mon, Nov. 14-17

    by , November 17th, 2014 at 05:33 PM (The FAF AFAP Digest)
    Friday:

    Did about 50 minutes of drylands before heading up to Dartmouth. Had an easy trip of it and got there in time to have a late dinner with Fort Son.


    Saturday:

    While Fort Son was studying, I had a dip in the ancient pool at my alma mater. I was tired from a poor night's sleep. I did about 2800, including 5 x 50 AFAP. They were all slower than usual, prollly owing to fatigue and crappy pool. Had a nice dinner with Fort Son and his GF. I also got to see two college friends who happened to be in town visiting their daughter who's in the same class as Fort Son. That was a great bonus!


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main Sets:

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

    5 x (25 AFAP swim + 75 EZ) @ 3:00
    -- 2 from blocks, 3 from a push with fins
    -- I tried free with fins, but that bothered the shoulder still
    100 EZ

    5 x (25 AFAP kick w/fins + 75 EZ) @ 3:00
    100 EZ

    10 x 25 dolphin kick @ 100 pace @ :40
    200 EZ

    5 x 50 cruise backstroke
    100 EZ

    Total: 3200


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

    I had thought about doing more 100 race pace work, but I felt blasted after the dolphin kicks. I'm tired from the weekend. I never sleep well when I travel. I have no idea how Patrick, Stewart and Mark manage it ... Off to coach!
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2014

    by , November 17th, 2014 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick on 1:20
    Round 2: Free on :50
    Round 3: stroke--2 of each-- on 1:15
    Round 4: 25 sprint/25 easy 1:15
    --Break between each round--

    3 x 400 6:15
    #1: negative split
    #2: descend by 100's
    #3: best effort

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. Week 111 - Saturday

    by , November 15th, 2014 at 02:26 PM (After a long rest)
    As I write this I am at my daughters swim meet and for some reason the Internet connection at the pool sucks today(probably all the people here). Anyhow this is the second time I have written this!


    I had a very long week and by the time I got home last night with Indian take out I was wiped. My wife and I ate dinner and then I headed to bed around 7pm. I had a great night of sleep but woke with a strange feeling on my neck. As I soon realized we had an infestation of ants in our bedroom and sleeping on the side closest to the wall the ants had got into the bedroom, we're all over the carpet and had moved up the bed and onto my side. Luckily I was wearing a long sleeve shirt and the room was cold, because unlike prior infestations where we had sugar ants, these were fire ants and they were not happy when I started moving. After the drama of getting my shirt off, spraying them and clearing up I was wide awake and ready to head to the pool for less drama. I know what I will be doing when I get back to the house tonight after my daughters meet. I will be spraying around the house for bugs.


    This is our last full week before we taper for the SPMS meet in December so this is our last shot at the 16x100 set swum at 500 race pace. It was very much my idea to include race pace into my workouts and this set has become the set I have nightmares about. Physically it totally sucks but I think mentally it's even harder, knowing that on Saturday it's our set. I think about this set all week. Despite this I know it's good for me and I have done well working it really hard. Today Tom decided that instead of doing it on 1:45 we were going to do it on 2mins which when he said it I thought whoopee, however this made a huge difference.


    Warm up
    500 free with snorkel
    400 IM kick swim drill swim
    8x50 build on :50
    6x50 kick on 1min


    Main Set
    16x100 at 500 race pace on 2mins


    Warm down
    200 easy

    I felt better in the warmup today compared to how I have felt for the past week and going into the 16x100s felt strong. The first 3x100 I felt smooth and focused on long strokes and quick tight turns, which for me is a real challenge(I am too darn tall). I then got into a groove and held 57s until the last 4, where I slipped to 58s which I then held til the end. Despite the last 6 hurting really bad it felt great finishing this set with no failures. Obviously it would have been better to do it on the time we have been doing for the past couple of months(1:45) but I will take it.


    Due to the meet at the pool today some of the senior age groupers were working with there fitness coach and as such we were unable to use the weights(just too many kids already in the room, it was not practical), so I spoke with my coach and then headed to yoga. There is a USAS meet in our home pool the weekend after SPMS and Tom asked me if I felt like holding my taper and swimming 4 or 5 events at the meet. I said I would but need to look at the event lineup before locking it in. Despite me saying I would not swim the mile or the 1000 this SCM season I may do it at this meet since Tom thought it was the last event at the meet, so at that point there is no downside, other than the obvious pain associated with swimming this tapered.


    Yoga was tougher than usual today. I think I have a weakness in the right upper leg strength, because I was like jello as we focused on legs today. I can honestly say I have never shaken so much doing leg exercises. I will pay attention to this and try to strengthen my right upper leg(RT band). From time to time I get a bad lower back and I often wondered if the issue was related to my legs.
    Categories
    Swim Workouts