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Swim Workouts

  1. Sun Oct 25

    by , October 25th, 2015 at 09:42 PM (Senior Sprinting)
    Saturday off

    Today:

    10 pullups

    400 warmup
    3x6x25 on :35 (one fr, one fly, one kick 20/float in)
  2. Week 160 - Saturday

    by , October 24th, 2015 at 06:41 PM (After a long rest)
    I again slept really heavy but woke up tired. We had more storms last night and despite not remembering waking up I wonder if I had a restless night. The drive to the pool was terrible with horizontal rain most of the way.

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

    Main sets
    8x50 drill/build by :25 on :50
    6x(150 free fast on 1:35, 100 IM fast on 1:25, 50 back on :35) 1minute between rounds
    200 easy
    4x100 DPS on 1:30

    warm down
    200 easy

    tom spoke yesterday about not doing the 16x100 set today. His age group kids did our main set yesterday and he really liked it. When I heard no 16x100s I was glad since I felt terribly stiff in the warmup. When he described the set however my heart sank. To say this was a hard set is an understatement! Several times throughout this set I almost stopped. I held 1:28-1:29s on the 150s, 1:10s on the 100 IMs and :32-:33s on the 50s back. This really really hurt. The rest of this workout was done in recovery mode. I had the shakes for about an hour after this workout.

    After the workout I was on deck coaching my kids at today's meet. My kids had some awesome swims with one of our 11 year old girls dropping :21 seconds on her 50 free, going :39 today. Across the board there were a lot of great swims and lots of high fives. I challenged one of my kids whose best time before today was 1:10 for the 50 back, that if he went :55 or faster I would let him push me off the high board fully clothed on Monday. Peyton went :54 and was high fiving and smiling as he got out the pool. It was awesome to see and it will be fun for everyone on Monday.
    Categories
    Swim Workouts
  3. Workout 10/24/15: morning

    by , October 24th, 2015 at 03:56 PM (Maple Syrup with a Side of Chlorine)
    Had a bit of a head cold the past few days and took Friday off. On the upswing after some solid extra sleep and joined the crew at Masters this morning. A packed house!

    200 swim/100 kick/200 pull
    8 x 25 drill
    300 pull (did 400)
    4 x 25 kick
    300 as 25 ez/25 fasd=t/50e/50f/75e/75f (did extra 100)
    Relay fun (push/pull in pairs and then 25 sprint
    4 x 75 on :20 sr with middle 25 fast
    4 x 50 on :15 sr descend
    200 loosen and out
    (Masters/Rec/2300 yds/75 min)
    --------------------------------------

    Greg, Matt, Kevin and I were in the fast lane, Meg, Melissa, and Rachel in the middle lane, and newcomers Julie and Alisa joined Marie while my wife stayed out and talked with the guard. It is really neat to see the pool packed. The workout went well and there were no collisions, so that is a plus!
    Categories
    Swim Workouts
  4. Week 160 - Friday

    by , October 23rd, 2015 at 09:30 PM (After a long rest)
    I had another good night of sleep. We had huge overnight storms but I slept so deep that I woke not knowing it had rained. When I woke my alarm as flashing indicating we had a power outage and on my way to the pool there was a really loud storm moving through the metroplex. I was tired in the pool this morning and felt yesterday's dry lands.

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

    main sets
    8x50 kick on 1min
    4x(100 free with snorkel fast on 1:30, 100 kick on 1:45 fast, 50 surf drill on 1min)
    200 easy
    16x25 free AFAP with a turn on :35
    200 easy
    4x100 free with snorkel on 1:30 DPS

    warm down
    200 easy

    I was a little delayed getting in this morning due to the storm and also having to put lane lines in due to the divers doing there thing with the lane lines last night no swam hard but felt like I was all over the place stroke wise today. Tom asked me to hold :57s on the fast 100 free, 1:20s on the fast 100 kick, and then use the 50 surf drill as active(very active) recovery. I was able to do this but it hurt. On the 25s I was holding :13s to my feet which were good times but I was really tired by this point. I am not looking forward to tomorrow's 16x100s but it will be the last time we do this in a few weeks due to our drop taper starting next Saturday and the meet at the woodlands the following week so I will do my best to ramp it up.

    my kids swim a meet tomorrow so I am on deck tomorrow and Sunday. I am excited to see how the kids do. This will be a fun weekend.
    Categories
    Swim Workouts
  5. Thur-Fri, Oct. 22-23

    by , October 23rd, 2015 at 03:50 PM (The FAF AFAP Digest)
    Thursday

    1500 EZ

    Friday:

    1000 EZ


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


    I had Mr. Fort give me a massage las tonight. I told him to take it easy, but I was a little sore today.

    I've decide that I am going to attend NE Champs. That will give me 5 solid weeks to train after the Sprint Classic with a 2 week taper. Plus, it will be fun to actually swim some relays with the team that I joined (Stewart's RAM).

    I'm not sure what to enter ... It is an odd OOE with the fly/back sprints back to back.

    Saturday
    # Sex Event Estimated
    Timeline
    4 Men 400 M Free 10:00 AM
    5 Women 200 M Free 11:00 AM
    7 Women 200 M Breast 11:30 AM
    8 Men 200 M Breast 11:45 AM
    9 Women 50 M Fly 12:15 PM
    10 Men 50 M Fly 12:20 PM
    11 Women 100 M Back 12:30 PM
    12 Men 100 M Back 12:45 PM
    13 Women 400 M Free Relay 01:00 PM
    14 Men 400 M Free Relay 01:00 PM
    15 Mixed 400 M Free Relay 01:00 PM
    17 Women 50 M Breast 01:30 PM
    18 Men 50 M Breast 01:40 PM
    19 Women 200 M Fly 01:50 PM
    20 Men 200 M Fly 02:00 PM
    21 Women 100 M Free 02:15 PM
    22 Men 100 M Free 02:35 PM
    23 Women 200 M IM 02:55 PM
    24 Men 200 M IM 03:20 PM
    25 Women 200 M Medley Relay 03:45 PM
    26 Men 200 M Medley Relay 03:45 PM
    27 Mixed 200 M Medley Relay 03:45 PM


    Sunday:


    # Sex Event Estimated
    Timeline
    29 Women 400 M Free 10:00 AM
    32 Men 200 M Free 11:00 AM
    33 Women 200 M Back 11:25 AM
    34 Men 200 M Back 11:45 AM
    35 Women 100 M IM 12:10 PM
    36 Men 100 M IM 12:30 PM
    37 Women 100 M Breast 12:45 PM
    38 Men 100 M Breast 01:00 PM
    39 Women 50 M Free 01:15 PM
    40 Men 50 M Free 01:25 PM
    41 Women 400 M Medley Relay 01:35 PM
    42 Men 400 M Medley Relay 01:35 PM
    43 Mixed 400 M Medley Relay 01:35 PM
    45 Women 100 M Fly 02:00 PM
    46 Men 100 M Fly 02:10 PM
    47 Women 50 M Back 02:20 PM
    48 Men 50 M Back 02:30 PM
    49 Women 400 M IM 02:40 PM
    50 Men 400 M IM 03:15 PM
    51 Women 200 M Free Relay 03:45 PM
    52 Men 200 M Free Relay 03:45 PM
    53 Mixed 200 M Free Relay 03:45 PM
    55 Women 800 M Free Relay 03:45 PM
    56 Men 800 M Free Relay 03:45 PM
    57 Mixed 800 M Free Relay 03:45 PM


    I already have good times in the 50 fly and 50 back this year. I'm tentatively thinking of:

    Saturday:
    200 free (50 split, this spot seems better than later if I want to be fresh)
    100 back
    50 breast (wish this was later, but no good place to do a split request)
    100 free (50 split)
    mixed 200 medley relay (I would swim fly)

    Sunday:
    100 IM
    50 free is too soon after the 100 IM for me ...
    100 fly or 50 back
    mixed 200 free relay

    Any other thoughts?
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 10/26/2015

    by , October 23rd, 2015 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :45 #4 on 1:30
    Three rounds-choice
    50's: odd: easy even: fast

    8 X 50 kick 1:10
    1 x 100 swim

    2 X 200 broken @ race pace 7:00
    Broken :10 @ 100--choice

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/23/2015

    by , October 22nd, 2015 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    1 X 100 cruise 2:00 2:15
    2 X 50 FAST 1:00 1:15
    Four rounds. Rounds 1/2 are free intervals left.
    Rounds 3/4 are stroke intervals right.

    8 X 100 choice 2:00
    odd: easy
    even: strong--85/90%

    8 X 25
    odd: build to race finish
    even: sprint--blocks

    WARM DOWN: 4 X 50 easy

    3700Y
    Categories
    Swim Workouts
  8. Week 160 - Thursday

    by , October 22nd, 2015 at 08:27 AM (After a long rest)
    I sleep great last night and woke feeling good this morning. I have not felt like this in a while and it felt good. The plan is to keep pushing for another week and then back off next Saturday ahead of the SCM meet in the woodlands 7-8 Nov. Today was a dryland and short swim workout.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    6x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    12x25 on :40 with fins, open, close, easy fast
    200 easy


    Categories
    Swim Workouts
  9. Tues-Wed, Oct. 20-21

    by , October 21st, 2015 at 08:41 PM (The FAF AFAP Digest)
    Tuesday:

    Yoga, 60 min (left early)

    1800 EZ


    Wednesday: Swim/SCY @ Pitt

    400 various
    8 x 25 power kick @ :40
    3 x 50 single arm fly (they were assigned 6 x 50) @ :50
    2 x 50 kick (4 were assigned) @ 1:00
    10 x 50 various fly & torque drills w/fins @ 1:00
    -- I did 3 rounds of:
    1 x 25 AFAP fly + 25 EZ
    2 x 50 EZ
    10 x 50 burst w/3-4 fast fly strokes then cruise @ 1:00
    -- I did 2 x 50 burst SDK and then cruised a 50
    went over to the diving well and did a few starts
    8 x 25 EZ

    Total: 1650 + starts


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


    Doing starts in the diving area sucks. It was like diving into a semi wavy lake. Not sure I'll bother with that again. My 25s fly were very fast, a couple were 9 highs. I've noticed before the Pitt seems like a fast pool even in the 6 feet deep areas. Of course, that's if you're leading and it's a 25. It gets darn wavy when there are lots of people in the lane.

    I'll probably just do easy swims the next couple days. The whole fam is going to VA for the weekend. We're leaving Friday after Lil Fort's practice. Should be a fun weekend. Tomorrow, I'm driving out to CalU for Lil Fort's last full team XC invitational. Then it's just WIPIALs (regionals) and states in the next few weeks. I know she's excited that the WIPIAL course is mostly flat. She is like her Mom -- doesn't like ups! And she probably needs some strength training for the hills; she's just a skinny thing.

    Psych sheet for Sprint Classic: http://www.swimphone.com/mobile/meet....cfm?smid=6957
    Categories
    Swim Workouts , Yoga
  10. Week 160 - Wednesday

    by , October 21st, 2015 at 08:35 PM (After a long rest)
    Yesterday I was unable to make it back to the YMCA in Orlando due to an early breakfast meeting so instead did a dryland abs centric workout at the hotel. I did 6 rounds of my ab workout with some squats and push-ups between rounds. This took about an hour and I worked up quite a good sweat and my abs were burning at the end. i made it back around 7pm and had dinner with my wife.

    This is morning I felt a little joint stiff which I have not felt for a long time. I put this down to travel and the change in weather in Dallas. We still don't have the rain that was promised but it was damp overnight. It was terrific Bing back in my home pool and I was looking forward to swimming this morning.

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

    main sets
    6x100 kick best average on 1:50
    8x50 on :50 alternating build and streamline kick with snorkel by 50
    16x50 free on :55 at 200 race pace
    200 easy
    6x(10 breast kicks with head up at the wall, 10 breast kicks with head down at the wall, 10 chest at the wall breast kicks, 10 vertical breast kicks, 10 hands on the bottom of the wall with breast kicks, 25 breast fast)

    warm down
    200 easy

    the kick was a tough wake up and I held 1:21s. I was holding :40-41 on the streamline kick(usually I am slower in streamline than with my board so these were good 50s kick) and I held :30-31s on the build 50s. On the race pace set I was out in :25 and then held :26s until #11 where I slipped to :27. I then tried as hard as I could to get back on :26 but was getting ready to sit one out when on #14 I hit :26 again and then held :26 on #15 and somehow dropped a :25 on the last one. Today's 50s were tough. Normally I hit a rythm but today it felt like I was working hard from the get go to hit my goal time which we dropped a few weeks ago to :26s. I know this set is not going to get any easier because Tom and I discussed trying to drop the send off time to :50 while still trying to hold my new goal time. The breast work made a nice change and this could have been an easy set but I tried working it and it was hard, especially the hands on the bottom of the pool with 10 breast kicks straight into a 25 fast.
    Categories
    Swim Workouts
  11. Wed Oct 21

    by , October 21st, 2015 at 04:32 PM (Senior Sprinting)
    400 warmup. BTW I never just swim 400 straight. Usually 50 free/50 back to give my shoulders variation, with occasional laps of breast really stretching out. Also several pauses on the wall.

    8 x 50 w fins and paddles: 25 easy, 25 all out. Last two no breath. 50 easy after each.

    Today was the last day before the bubble goes up on our 25y pool. Always a bummer to lose the sunshine and fresh air.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/22/2015

    by , October 21st, 2015 at 11:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 X 100 easy 2:15
    Four rounds, choice.

    8 x 50 kick 1:10
    1 X 100 swim --

    10 X 50 free
    5 on :40 5 on :35
    1 X 100 easy

    8 x 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  13. Tue Oct 20

    by , October 20th, 2015 at 10:47 PM (Senior Sprinting)
    Bridge Athletic (which had 2 x 5-4-3-2-1 pullups, 15 sec rest, which was hard)

    500 loosen
  14. Workout 10/20/15: evening

    by , October 20th, 2015 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight with the team:

    200 swim/100 kick/100 pull
    4 x 50 on 1:10 even pace

    4 x
    - 100 pull on 2:00
    - 3 x 50 on 1:00 (did im switch)
    - 2 x 25 on :10sr easy

    200 (kick/pull by 50)
    200 loosen and out
    (Masters/Rec/2200 yds/50 min)
    ----------------------
    I swam with Greg, with Meg, Beth and Jim doing the workout on their own. Matt was doing his own workout as did Lena and Peggi. [I helped these last two with breathing last week and they are making great strides with swimming full freestyle. I'm really proud of my wife ]

    We enjoyed a short trip to Philly over the weekend to visit with my daughter. No swimming for me but that was just fine - it was great to have the family together for a bit and checking out some new things in and around the city.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2015

    by , October 20th, 2015 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:15
    5 on 1:05

    18 X 50 --choice-- 1:15
    Every third @ 100%
    1 X 100 easy

    8 x 150 2:15
    100 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  16. Mon Oct 19

    by , October 19th, 2015 at 09:26 PM (Senior Sprinting)
    14 pullups

    400 warmup
    2x6x25 on :35 (one fr, one fly)
    100 ez
    50 nb
  17. Week 160 - Monday

    by , October 19th, 2015 at 07:48 PM (After a long rest)
    I had another early work start this morning with a 6am flight to Orlando. I had 4 short quick meetings and had enough time to grab a 75 minute workout at the downtown YMCA(thanks Patrick; first visit was free and subsequent drop ins are $10). They had an indoor and outdoor 25 yd pools. I choose outdoor which was slightly more modern and I lthought swimming outdoors would make a great change. The sun was not a problem but towards the end of my pull set the wind picked up and I felt like I had a sail with the paddles.

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

    main sets
    10x300 pull on 3:30
    100 easy
    12x50 drill/build by 25 on 1min

    warm down
    200 easy

    i could feel this weekends meet in my body today but stuck with it. It's amazing how the thought of a taper and a goal can keep me honest. I held sub 3:05s on all of these. The clock was an old style analog clock so I was hard to be that accurate. This set was tough but not as hard as it has been in previous weeks and I was pleased with how I felt at the end of this. The 50s were a long easy start to the warm down and I worked on hand position on entry. I am focusing on keeping my hands high in the water as long as possible on the entry so as to catch as much water as possible. I have a long stroke but Tom thinks I can keep my hands a little higher in the water on the entry enabling me to catch even more water.

    It it turns out that my hotel is a long way from the pool I swam at last time I was in Orlando so I will head back to the YMCA tomorrow morning.
    Categories
    Swim Workouts
  18. Monday, Oct. 12

    by , October 19th, 2015 at 06:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Fort21

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x (50 AFAP + 150 EZ)
    50 EZ

    Total: 2150


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


    I wanted to do some more, but Fort21 had a bad headache. So we hit the whirlpool/steam room and drove home. I did a pretty easy workout over the weekend, can't remember what now ...

    There's only 108 swimmers entered in the Sprint Classic as of right now, which is much lower than usual. Hope a bunch more register tomorrow.

    Fort21 leaves tomorrow and I will be a sad mama.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2015

    by , October 19th, 2015 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    4 x 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 x 25 sprint :45
    Choice/#4 swim @ 100%. All 25's are sprint.

    1 X 400 6:00
    1 X 300 4:30
    1 x 200 3:00
    1 x 100 --
    Pull

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  20. COPS NT Level 2 Division 3 USAS meet - Day 2

    by , October 18th, 2015 at 06:15 PM (After a long rest)
    I had a good night of sleep but felt like I was run over by a bus when I got out of bed. I ached all over from yesterday's activities! Once I got going I felt much better but that first step out of bed was a BIG effort. I am surprised I was as sore with all the training I have been doing but I guess nothing replicates racing besides racing. This is one of the big reasons I signed up for the meet and will try to do at least one more kids meet this fall along with my 3 masters meets.

    Today we we did the same warmup as yesterday. My first three events were back to back to back and swam all three in less than 30 minutes. I was completely wiped out at the end and skipped the 500 to Toms dismay!

    100 fly - 56.4 I felt OK on this an did not die but my turns could do with some serious work. Tom said I brought my arm over the water on the turn as opposed to pulling my arm into my body and pushing off. I guess I have some technical things to work on.

    200 back - 2:02.4 I felt great on this and start once again felt good. Unlike yesterday's 100 I hit all my turns and generally had a really good swim. I was especially happy with how consistent my splits were going, 29.5, 30.8, 31.3, 30.8. It always amazes me how you can feel great after a good swim and then you get out of the water and the lactic acid hits and all of a sudden you hurt all over. This was one of those swims. I did about a 200 warm down after this swim and would have liked more but had about 7mins between the end of the back and my heat of the 100 free.

    100 free - 50.1 my legs were shaking on the block and I felt discombobulated throughout this race. I just felt like I was rushing everything and did not streamline properly, breathed off the wall and generally did not catch water. Only at 75 did I see a guy 2 lanes over and picked up my tempo to race him that I felt anything other than rushed. As it turned out I could not catch him and he went just under the 50 mark. I was really tired at the end, especially my legs.

    I have a few take aways from the weekend of swimming; on the shorter races I really need to relearn how to slow things down in my head and concentrate on doing the right things in the pool. If I just swim I seem to make basic mistakes, where as if I concentrate I can swim these races. Maybe it's not training for these events that mean I have to think about things that should just be natural, but right now I feel like I am just rushing in my 50 and 100 free especially. I have good endurance and pace and my 200s were really strong. To venture out of free and back I need to work on technique and perhaps my next venture should be an IM not a fly or breast event. I am planning on swimming the 4IM in Boston since its at the end of the meet when I am done with all my other target events. My final takeaway was that love swimming and especially racing. Long may this continue.
    Categories
    Swim Workouts