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Swim Workouts

  1. Week 91 - Monday

    by , June 23rd, 2014 at 01:09 PM (After a long rest)
    I heard earlier about Chris Clarke's passing yesterday and my heart goes out to his family(especially his daughter who I know he thought the world of). So so sad and he will be sorely missed.

    I had a restless nights sleep last night and woke a couple of times feeling dehydrated and ended up drinking too much which then woke me up later in the night. I was at the pool early and had my warmup done before most people arrived today. I was curious to see if I felt better today which I did. Due to the B/C meet this weekend, the pool was setup for scy.

    Warm up
    400 with snorkel
    12x50 catchup on 45

    Main sets
    8x100 kick on 1:50 descend 1-4, 5-8
    9x200 swum as 3 fly on 3:10, 3 back on 2:45, 3 free with snorkel on 2:30
    100 easy
    4x(50 fast free, 50 kick, 50 easy all on 1min)

    Warm down
    700 breathing 3,5 by 50 concentrating on hand entry

    Total 5000scy

    I felt pretty decent today compared to Saturday. On the kick set I descended as instructed and went 1:25,1:22, 1:20, 1:18, 1:26,1:22, 1:21, 1:19 and felt strong. I can honestly say I have not done a 200 fly since being and age grouper and today reinforced why I have not done it since. I only have one speed on fly which makes these very tiring. I held 2:20 on the fly alternating fly and one arm fly by 50. On the back I descended from 2:15 to 2:10 and actually felt good. On the 200 free I descended from 2:10 to 2:05 and again felt pretty good and smooth.

    The 4 rounds with the fast 50 I felt fast and strong and went 26,25,25,24 by round. On the kick I was holding 38-40s.

    I used the long warm down to really work my hand entry and it's feeling good. I still tend to thumb enter with my right hand but it's definitely better than it was.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-06/24/2013

    by , June 23rd, 2014 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    4 X 50 fast 1:15
    1 X 200 moderate 4:00
    Three rounds, choice.

    12 X 100
    5 on 1:35
    5 on 1:30
    2 swim down on 2:00

    Swim Workouts
  3. Scratch finals in 200 IM yesterday

    by , June 23rd, 2014 at 07:21 AM (Mixing it up this year)
    My knee has been having issues when I push off walls, basically when it is straight. Did manage a good swim yesterday with my 200 Free, 200 IM was ok considering my knee and the 50 free STUNK!

    Today back to distance day. It was suposed to be easy recovery but I was feeling strong.

    500 free
    500 free kick w/zoomers

    2 rounds R1 w/paddles & bouy R2 w/strapless paddles & bouy
    3x200@4 free descend went R1 3:18, 3:11, 3:08 R2 3:15, 3:08, 3:02
    200@5 back easy recovery

    400 free easy w/snorkle and 6 beat kick

    Total 3000 meters
    Swim Workouts
  4. Workout 06/21/14: morning

    by , June 21st, 2014 at 04:02 PM (Maple Syrup with a Side of Chlorine)
    I had a restful nights sleep, thanks to some cooler temps and delightful evenings of late. Used some sets from a workout with the group today:

    200 swim/100 kick/200 pull
    4 x 25 build (choice)

    300 Pull (every 4th lap FAST)
    4 x 75 on :20sr (25 mod/25 FAST/25 mod)
    4 x 50 on :20sr (focus: streamline, 2 hard strokes, cruise)
    400 swim (peek halfway, neg. split) <- did IM (5:44)

    2 x 30 second Vert Kick into 25 sprint then 25 easy back
    12 x 25 on :30 (odds = easy, evens = fast)

    200 loosen and out
    (Masters/Rec/2400 yds/75 min)

    Nice practice today with Greg, Kevin, Rebecca, and a new face - Sheryl. She is a twice a week early morning swimmer that Rebecca recruited to practice with the team - I am very impressed with her as she did half of the sets above and did a great job!

    I got home and headed to Applegate for their community day. The VT Baptists have a huge bouncy house, popcorn and snow-cone machines, cornhole-type games, and other "festival" things that can be rented out for events like this. With my pastor in the hospital, it fell to Herb and his crew to set everything up, so I helped to eat some food, man the popcorn machine, traffic control in the bouncy house, then the take-down crew. Another beautiful day and a great time to help add some fun to the celebration there, and we left man arrived with a horse to give the kids a ride.
    Swim Workouts
  5. Week 90 - Saturday

    by , June 21st, 2014 at 11:42 AM (After a long rest)
    There is an age group B/C meet at our pool this weekend so the pool was setup for scy. I had a good nights sleep last night and did my normal Saturday routine which included an extra large cup of coffee before practice(it's the only day I treat myself to coffee before I swim). I was feeling pretty peppy when I arrived at the pool and as I arrived I saw many of the age groupers going off the blocks on there main set and I immediately jumped to the conclusion the masters would be doing something similar. Tom then told me my set today was 6x1s. I assumed he meant 6x100s best average and told him that would be great only for him to explain what he was after on the 6x1000s. I actually don't mind 1000s in practice but was definitely caught off guard on this one. I was the only one doing this today which made it mentally very tough. I was also in a lane next to one of our most talented masters swimmers(former national champion) but also one of our most chatty swimmers. So today's workout had a large aerobic portion to it with the final 2x1000s swum as descending swims with instructions to drop to pretty quick times. Between 1000s I tried avoiding the chatty chatty stuff and just got on with the workout, which mentally was pretty tough.

    1000 with snorkel
    1000 swum as alternating kick and free by 50
    1000 swum as alternating kick and back by 50
    1000 pull
    1000 descend by 100 with 10 seconds rest at each 100
    1000 descend by 200 with 10 seconds rest at each 200

    Total 6000scy

    This workout took about 75mins. I loosened up on the first 1000 but by the middle of the 3rd 1000 I started to stiffen for some reason and felt hideous until the end of the fifth 1000. On the last one I worked pretty hard and ended up going 2:02 on the last 200. This was a weird workout in the sense that I had every feeling you could imagine. At first it felt like a recovery workout, then I stiffened up and it was hard, then as I tried picking it up on the round with 100s and had no speed followed by the 200s where I felt good. I think the hardest part of this workout was the mental side of just sticking with it.

    After this I lifted and did my normal 3 rounds going 10,8,6 reps per exercise per round at 80%,max and fail. Once again I focused on my legs.

    3x(leg press, leg extensions, leg curls, lunges, squats, lower back extension)
    Swim Workouts
  6. Workout 06/20/14

    by , June 20th, 2014 at 11:35 PM (Maple Syrup with a Side of Chlorine)
    Completed my Lochte-esque drylands this morning - moving the pellets from the driveway, down some tables into the basement, then restacking all 4 tons. This year with the three girls and my son, we did it all in about an hour. 200 x 40# bags - I was in the basement lifting each bag and tossing to Preston to straighten out on the pile - my hammies are squeaking now :/

    After getting cleaned up I took the crew to the local diner, the Blue Benn, for breakfast. I forgot how great the food is, and the large portions for a very fair price. I had the garden scramble with toast and homefries and was full all day.

    In at noon for an easy swim:

    200 Fr/200 Bk/200 IM drill

    kick swim pull with snorkel (used AP with swim and buoy with pull)
    050 100 200
    100 150 300
    050 100 200

    4 x 75 on 1:15 (kick, IMO fast, pull

    200 easy and out
    (Solo/Rec/2350 yards/50 min)

    Spent the afternoon helping my daughter clean the inside and out of her car; a nice time together and her car looks great. I think the battery on my motorcycle needs to be replaced, as it is not holding a charge when I take it off the trickle charger (it's at least six years old, so probably due).

    Busy day tomorrow: after practice in the morning, I'll represent my church at a community day in town (bouncy house, popcorn/snow cones/horse rides) until 4, then off to the high school track for the Relay for Life. Sunday is looking a bit less rushed, although I will be preaching at church because our pastor needs gall bladder surgery on Monday and has been in the hospital since Wednesday. My first time leading the service, and I'm following his message from last week about being a hearer and doer of the Word with some observations from Paul in Philippians 4:8-9. Now to get a key to open the front door!
    Swim Workouts , NSR
  7. A great start to the meet

    by , June 20th, 2014 at 09:16 PM (Mixing it up this year)
    They got the temperature down to 79.8 better than the 81.5 this morning. Swam my best 800 free in over 4 years with a 12:07.90.
    I am going to work on holding this pace for my full 1500.

    Tomorrow I have the 50 back, 100 free and 200 back. Can I recover by tomorrow morning? Good question we will see.
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout-06/23/2013

    by , June 20th, 2014 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Second 50 fast

    3 X 100--strong-- 2:00
    1 X 100 easy 3:00
    Four rounds, choice.

    2 X 400 pull 6:00
    Negative split both

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Week 90 - Friday

    by , June 20th, 2014 at 08:38 AM (After a long rest)
    Our coach was out today and I was asked to write up the workout for everyone so I ended up getting to the pool a little earlier than usual. I had a good nights sleep and finally the legs are starting to feel a little better; they are not pain free but I don't feel like the tin man when I walk any more either.

    The pool was setup as LCM and today was was shorter than usual but had a good amount of high intensity work.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    main sets
    3x(1x50 free on :35, 2x100 on 1:20, 3x50 streamline kick on :55) with 30 seconds rest between rounds
    100 easy
    8x50 fast kick with fins on 1min
    4x200 perfect swimming on 3mins
    4x50 AFAP from a dive on 2mins

    Warm down
    100 easy

    total 3500LCM

    i was holding 31-32s on the 50 on :35, 1:07-1:09 on the 100s and 50s on the kick. This set was hard work, but I got going and by the end it felt ok. The 50s kick with fins I was holding 32s other than the last one where Nikki decided to do her Sammy save up and I picked it up and went 29. The 200s were swum easy. The 4x50s I felt awesome and went 27,27,27,26. Despite being tired after a long couple of weeks of training I feel strong and I am swimming surprisingly fast for this time of the season for me which all bodes well for worlds. One more week of regular training and then we have our camp followed by our taper. It's hard to believe worlds is only 6 weeks away.

    Updated June 20th, 2014 at 09:57 AM by StewartACarroll

    Swim Workouts
  10. Still no psych sheet for tonights kids meet

    by , June 20th, 2014 at 08:07 AM (Mixing it up this year)
    Not sure if I will make the cut for the 800 free but am hopeful. Of Course the water is hot at 81.5 which I complained about yesterday to the guards. It was beautiful the beginning of the week, why do they have to screw it up? The Chatham County Aquatic Center needs to get their act together if they want to continue to have meets there.

    500 free
    500 free kick w/zoomers
    10x100@2 free held 1:45's for most long and loose last one in 1:35 staying comfortable.
    100 back build each 50 into the turn
    4x50 from block 15m sprint
    300 free kick w/zoomers
    100 breast kick to loosen my knee

    Total 2700 meters
    Swim Workouts
  11. Last Swim before Vaca, Thursday, June 19

    by , June 19th, 2014 at 06:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- about the same times as yesterday, maybe couple tenths faster in free
    100 EZ

    4 x (25 AFAP dolphin kick w/board & fins + 25 EZ) @ 1:30
    -- went 10 mids
    100 EZ

    1 x 50 AFAP + 150 EZ

    Then, inspired by this post:, I did a long kick set. It's not often you'll see me do 15 x 100!

    3 x (5 x 100 kick w/fins) @ 2:00
    -- descend ##1-4 to pretty fast, #5 = EZ
    R1 = backstroke kick (1:10, 1:05, :58, :55)
    R2 = flutter kick w/board (1:15, 1:10, 1:05, 1:01)
    R3 = dolphin kick on back (1:12, 1:08, 1:04, 1:00, kicked through a cramp on the last one)
    200 EZ

    -- Was pretty beat after that set ...

    8 x 50 DPS w/paddles
    odds = back
    evens = free
    50 EZ

    Total: 4050


    I can't recall the last time I've been over 4000 ... I guess when you do those longish aerobic sets, you rack up more yardage. I agree with the article that dedicated kick sets -- especially for dolphin kick -- can improve your kick. I disagree with USRPT in this regard and think that's one reason why MA has sub-par UWs. There was a recent article on Swimswam about college recruiting and it said many coaches look to see if a swimmer can hold 5 x 100 kick @ 1:30.

    Very excited about the trip. We're going to start off with 5 days in Venice. We rented a flat with friends in the Rialto area. We're stating off with a brunch at the Hotel Danielli overlooking the Grand Canal. We also have a night booked with Row Venice, where you learn to row the gondolas and they take you to the non-touristy bars and restaurants. We're planning on day trips to Verona and Padua as well. No, I will NOT be swimming in the canals in Venice!
    Swim Workouts
  12. Week 90 - Thursday

    by , June 19th, 2014 at 01:31 PM (After a long rest)
    I lifted last night and once again focused on my legs despite the residual muscle pain from Monday. I did the normal 3 rounds with 10,8,6 reps by round at 80%, max and fail by round.

    3x(leg press, leg extension, leg curl, lunges, squats, lower back extension)

    Despite almost falling out of bed my legs felt better today than yesterday morning. Weird how that worked out.

    Todays workout out was hard and i initially appreciated the long warm down but even it hurt when I was doing it. The pool was once again setup for LCM.

    Warm up
    500 free with snorkel

    main set
    12x50 kick on 1min
    6x(50 free on 45, 100 free on 1:20, 50 free on 35, 50 easy on 1min)

    warm down
    4x400 swum as 100 catchup, 100 over kick, 100 pull no paddles, 100 easy on 5:45

    total 4200LCM

    i was holding 33s on the 50s and 1:07-1:09 on the 100s. Everything else was swum aerobicaly.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout-06/20/2013

    by , June 19th, 2014 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 7:15
    4 X 50 kick--fast-- 1:15

    1 X 200 IM--strong-- 4:00
    1 X 100 easy 2:15
    Four rounds

    8 X 150 pull 2:15
    1-4: negative split
    5-8: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Just plain tired today

    by , June 19th, 2014 at 07:23 AM (Mixing it up this year)
    Meet starts tomorrow and I have no energy so I went with it. My left knee was hurting but after the breast kick it seemed to loosen up enough to swim a decent breaststroke.

    500 free
    500 free kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 back as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 free as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 breast as 100 pull/50 kick/50 swim
    500 free w/snorkle and 6 beat kick
    4x50 from block 15m sprint/35m easy free alt fly/free for sprint

    Total 2500 meters
    Swim Workouts
  15. Tues & Wed, June 17-18

    by , June 18th, 2014 at 07:49 PM (The FAF AFAP Digest)

    Tuesday Drylands:

    RC/scap ex
    wood chop on cable machine, 30 x 2 x 15 each side
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    push press, 60 x 4 x 6
    kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
    seated row negatives, 90 x 3 x 8
    explosive leg press, 195 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
    squat hold for :30 w/25 lb plate overhead

    I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.

    Wednesday: Swim/SCY?Solo @ Pitt

    Warm up:

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

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- rolling on the 59.5 or so
    -- fly (11), back (12), breast (14 high), free (11)
    -- had a horrible breakout on free
    100 EZ

    20 x 25 back w/fins @ 100 pace
    -- UW 15 m, trying to hold 12s
    -- went 11s on the first 5, which made the remainder of the set more difficult than usual
    250 EZ

    20 x 25 back kick w/fins @ 100 pace
    -- trying to hold 11 high-12 flat
    -- UW 15 m
    300 EZ

    20 x 25 breast w/fins @ 100 pace
    -- held 14s on all of them
    200 EZ

    Total: 3750


    I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!
  16. Week 90 - Wednesday

    by , June 18th, 2014 at 02:19 PM (After a long rest)
    I had a false start this morning. I woke up early but decided to take my wife's SUV since it was in the drive way instead of my car. I headed off to the pool but 2/3 of the way to the pool realized I left my swim bag and equipment at the house. I still made it back to the house and back to the pool before official practice time.

    I was still generally feeling pretty sore this morning, especially my legs from weights on Monday night. Today was shorter than normal workout but it was great. We worked on 400 pace on our main set.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    6x100 build on 1.30
    3x(4x50 with finish tempo trainer set every 8 seconds and swum with 4 beeps per 50 with 2 beeps rest swum to your feet on the turn, 50 easy)
    150 easy
    8x100 kick on 1.50

    Warm down
    600 free with snorkel

    Total 3600LCM

    Despite being really sore I held sub 32 to my feet 50s on the main set. I really enjoyed the finis tempo trainer set to beep every 8 seconds as opposed to stroke rate tempo and after figuring out where 1/4 and 3/4 are on the pool floor I got into a really good rhythm. I am heading back to do weights tonight. I will once again lay off my arms and focus on my sore legs. The shoulder is already feeling much better with easing off paddles and weights and icing after practice.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-06/19/2013

    by , June 18th, 2014 at 01:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM---Four sets of 1000M--
    WARM UP:
    10 X 100
    2 on 2:00
    4 on 1:45
    4 on 1:40

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    2 x 100 kick 2:30
    1 x 100 swim 2:00
    6 x 50 kick--fast-- 1:15
    1 x 100 swim

    1 X 200 moderate 4:00
    1 X 50 @ 100% 1:30
    Four rounds--choice

    10 X 100
    odd: moderate 2:15
    even: strong 85/90% 3:00
    #9and 10: swim down 2:15

    Swim Workouts
  18. had planned an easy one but...

    by , June 18th, 2014 at 07:23 AM (Mixing it up this year)
    Sometimes we just push when we don't want to.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy went 1:41, 1:38, 1:37, 1:35, 1:34, 1:34, 1:34, 1:35, 1:35, 1:33
    500 free w/snorkle maintain strong 6 beat kick
    500 free kick w/zoomers maintain strong kick
    4x50 from block alt 15m sprint fly/free 35m easy free

    Total 3200 meters
    Swim Workouts
  19. Workout 06/17/14: evening

    by , June 17th, 2014 at 09:18 PM (Maple Syrup with a Side of Chlorine)
    Missed swimming last night, but did make it to men's group and then an organizational meeting about a new men's ministry coming this fall to the community. This morning I helped out some more at the college and we took a drive to Manchester to try the Mexican restaurant and visit the bookstore. A nice trip on a beautiful June day

    Masters tonight (used a main set from sjblack's online workout:

    200 Swim/100 kick/200 pull

    3 x
    100 EZ
    100 Moderate
    100 Fast (aim for same time)

    100 EZ
    10 x 50 Pull on :60 (breathe 3 down, 5 back)

    25 ez/50 sprint/25 ez, then 200 loosen and out
    (Masters/Rec/2300 yds/55 min)

    A nice workout for a quiet night in the pool, as only GregJS and Renee were there.
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-06/18/2013

    by , June 17th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    3 X 100 2:00
    4 X 50--faster-- 1:00
    3 X 100 1:45
    1 X 200 negative split

    1 X 500 kick

    8 X 100 2:30
    odd: free
    even: stroke--choice/strong

    1 X 300 5:00
    2 X 200 3:20
    Two rounds, pull freestyle.
    200's: negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts