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Swim Workouts

  1. Week 162 - Tuesday

    by , November 3rd, 2015 at 11:14 PM (After a long rest)
    I woke a few times more than normal last night but felt good when I got up. Today was an easy light workout. I am still not feeling that awesome in the pool but today was better than yesterday.

    Drylands
    2 rounds of bands working on shoulders
    1 round of abs(flutter kick, crunches, leg lift, planks, v sits)

    400 swim with snorkel
    6x50 catchup on :50
    12x25 open,close,easy,fast on :40 with fins
    300 easy

    i saw a few :10s on the fast 25s today. I have not hit these in quite a while. Tomorrow will be a short workout and the rest continues for this weekend in the woodlands. I am focusing on my back events this weekend and I hope I have a good meet. If I drop some good times I will not swim these again in SCM.

    Updated November 4th, 2015 at 04:00 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Workout 11/03/15: evening

    by , November 3rd, 2015 at 10:35 PM (Maple Syrup with a Side of Chlorine)
    A beautiful day today here in southern Vermont, and i was able to get out on the motorcycle for a nice looking ride with Lena. Made it to masters tonight...

    3 x 100 choice on :15sr
    2 x (with snorkel)
    - 50 kick with ak
    - 100 pull
    - 2 x 25 build (plus an extra 200)

    2 x 200 as 50 choice 50 pull (did 50 after each)
    4 x 100 descend 1-4 (did 50 non free after each)
    8 x 50 choice (in pairs: easy then hard)

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

    Great swim tonight. Joined Greg, Carol, MG, and Jim as Matt and Peggie were on their own.
    Categories
    Swim Workouts
  3. Tue Nov 3

    by , November 3rd, 2015 at 09:35 PM (Senior Sprinting)
    Bridge Athletic (deadlifts, incline dbbp)
    Weighted pullups

    400 ez
    250 drill
    50 nb
  4. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2015

    by , November 3rd, 2015 at 01:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    2 X 100 1:45
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    1 X 200 4:00
    4 X 25 sprint :45
    1 X 150 3:00
    6 X 25 sprint :50
    1 X 100 2:00
    8 X 25 sprint :55
    1 X 100 easy

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Mon Nov 2

    by , November 2nd, 2015 at 10:39 PM (Senior Sprinting)
    200 warmup
    7 x 25 on :35 fly, ~15
    125 ez
    7 x 25 on :35 free, ~13
    125 ez
    50 nb

    12 pullups
  6. Week 162 - Monday

    by , November 2nd, 2015 at 10:16 PM (After a long rest)
    After feeling hideous on Saturday I spent a lot of time this weekend sleeping. I felt a lot better this morning but my joints are still achy. I am guessing I picked up whatever virus my kids and wife have had over the last couple of weeks. This morning was our second drop taper workout.

    Warm up
    400 free with snorkel
    6x50 on catchup

    main sets
    500 pull with paddles focusing on catch on 1:25 base
    400 build on 1:25 base
    300 with paddles with 6 dolphin kicks off each wall on 1:25 base
    200 build on 1:25 base
    100 easy on 1:25 base
    12x25 underwater with fins on :40
    10x50 free on 32.5

    warm down
    400 easy

    I was holding 1:02-1:03 pace on the 5,4,3,2,1 set. On the underwater so worked on back but did not have a nose plug so ended up with some great nasal burn. On the pace 50s I was touch and go but held :31s.
    Categories
    Swim Workouts
  7. Workout 11/02/15: evening

    by , November 2nd, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I sure did enjoy the extra hour of sleep! The nice thing about seeing November on the calendar is that the Rec is now open for a half day on Sundays through the spring, a nice treat.

    Swim tonight in the crowded adult swim lane ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with alignment kickboard
    - 150 strong swim with agility paddles
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    --------------------------------

    Well, my goggles fell out of my bag as I left the house, so I had to borrow a stylish pink kids spare pair from the lifeguard

    Here is a picture that I took last night of the sky - Preston was out and about driving and we followed the sky as it yield beautiful colors like this for about 15 minutes. Then they dissipated...
    Categories
    Swim Workouts
  8. Monday Nov. 2

    by , November 2nd, 2015 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 8
    TRX knee ins, 10
    TRX pike ups, 10
    TRX pendulum, 25

    rehab ex
    alternating DB rows (15 lb) in plank position, 4 x 10
    cable push pull, 17.5 x 3 x 10 each way
    explosive leg press, 195 x 3 x 10
    bulgarians in streamline, 2 x 10 each leg
    seated straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 35 x 3 x 5
    side hops over bench, 3 x 10
    back extensions w/plate, 25 x 2 x 10
    seated row negatives, 9 x 3 x 8/7/6


    Swim/SCY/Solo

    1100 EZ


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


    Hit the gym today and did an easy swim after. I was pretty sore from recent training, so was glad to have a deep tissue massage scheduled for today. Could really have used a longer one ... My shoulders and upper back were pretty sore. I've been at it 9 days in a row, may have to take tomorrow off or just do some yoga.
  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2015

    by , November 2nd, 2015 at 02:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be swimming SCM this week. Meet begins on Saturday.

    SCM
    WARM UP:
    3 X 100 2:00 1:40
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:40
    4 X 50 kick 1:20

    4 X 100 choice 2:15
    odd: easy even: strong--85/90%

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--Choice
    Round 1: 100 fast
    Round 2: 75 fast
    Round 3: 50 fast
    Round 4: 25 fast

    8 X 25
    odd: blocks--sprint 20M
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Sun Nov. 1

    by , November 1st, 2015 at 07:30 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:


    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ

    Main Sets:

    3 x :15 AFAP VK (dolphin, 40 kicks) + 50 EZ
    extra 100 EZ at end

    5 x dive to bottom (13 feet), squat jump off bottom with fins, AFAP dolphin in streamline, get entire torso out of water
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- extra 50 EZ after #6
    -- 4 breast (no fins), 2 fly + 2 free w/fins
    125 EZ to shallow end

    5 x 50 easy free w/Lochte turn, SDK @ 100 pace off wall then cruise @ 1:30
    125 EZ

    Total: 2750


    40 minutes of foam rolling, yoga, stretching


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


    I wasn't sure that I could do a third sprint workout in a row. But I opted to try. That meant driving 10 minutes to Bethel Park today instead of a long round trip to Sewy tomorrow. I kept it short. My times on the 25s were very good, but man I felt flattened afterward. I had planned to go to yoga, but decided against it. Instead, I just did some on my own and feel a little better now. Lungs feel better too. This was a very good week of training for me post meet.
    Categories
    Swim Workouts
  11. Sat, Oct. 31

    by , October 31st, 2015 at 07:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    550 various
    100 scull
    6 x 25 power kicks to 15m @ :45, alt on back and belly
    50 EZ
    6 x 25 burst or stroke rate drill @ 1:00
    100 EZ

    Main sets:

    50 x 25 done as:
    10 rounds w/fins
    4 x 25 IM order @ 100 pace, work UWs @ :40
    1 x 25 EZ @ :40

    250 EZ

    3 x (6 x 25 @ 1:00 + 100 EZ)
    R1 = AFAP shooters w/MF (8 high-9 flat)
    R2 = AFAP dolphin kick w/board
    R3 = free or breast w/paddles & chute

    100 EZ

    Total: 3450



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


    I had planned to go to Lebo today, but got an email right as I was walking out the door saying there was no lap swim bc of a clinic. So I headed over to Bethel Park instead which has the advantage of being somewhat warmer anyway. The main set might seem easy to some, but I was breathing pretty hard the whole way. My fly was faster than usual, clocking in at 11s. I had originally intended to do 10 of the AFAP shooters with my monofin, but the lungs didn't feel like it. It's been awhile since I've used my MF. My latest one is slightly big and sometimes produces foot cramps.

    Happy Halloween everyone! I did buy candy and carve two big pumpkins this am, so as not to be the neighborhood grinch.
    Categories
    Swim Workouts
  12. Sat Oct 31

    by , October 31st, 2015 at 07:18 PM (Senior Sprinting)
    Bridge Athletic
    main sets:
    2 x (5-4-3 reps) front squat 135#
    2 x 3 x 5 reps alternating DBBP 55#
    3 x 8 ab roller (kneeling!)
    3 x 8 hanging knees to elbows

    200 warmup
    10 x 50 on 1:00 keep HR < 120
  13. Week 161 - Saturday

    by , October 31st, 2015 at 03:25 PM (After a long rest)
    Yesterday was my favorite workout and today I came down to earth with a Big Bang. I slept great last night and felt good in the warmup but really struggled on the main set today. Normally I am into my groove and hold well, and only suffer at the end. Today I was off from the very beginning and never got into a groove. I don't feel sick and I tried as hard as I could today but it was rough. My wife has been sick and perhaps I am getting sick, or a lot of training over the past few months finally caught up with me. Either way I felt terrible today.

    Warm up
    500 free
    8x75 on 1:10 done as kick,drill,swim odds free and evens back

    main set
    12x100 at 500 race pace, 1-6 on 1:50, 7-12 on 2mins

    warm down
    400 easy

    I plan on forgetting about this practice and focusing on taking it easy this weekend ahead of some great swims next weekend in the woodlands.
    Categories
    Swim Workouts
  14. Friday, Oct. 30

    by , October 31st, 2015 at 11:02 AM (The FAF AFAP Digest)
    I went to the Pitt practice last night, modified virtually everything but kept out of my lane mates way. There was no kicking assigned, so I added quite a bit.

    Warm up:

    500 (did 400)
    6 x 50 free restricted breathing patterns @ :55
    -- no, breathed every stroke, used paddles
    1 x 250 backstroke kick w/fins
    1 x 250 paddles + buoy catchup drill
    -- no, did 200 flutter kick w/board + 50 EZ DAB
    6 x 25 power kick @ :40
    50 EZ

    Main Sets:

    4 x 200 free @ 4:00 burst off each wall + 3-4 fast stokes
    -- NO! This seemed impossibly hard to do ... I did 4 x 200 kick w/fins done as 4 x 50 (12.5) burst + cruise. This was still a very hard set, as it was effectively 16 bursts. My legs were a bit tired at this point, having done 1300+ kicking already.
    1 x 100 EZ

    1 x 100 burst off each wall then medium fast
    -- did something else here, don't remember what ... I think 50 breast @ 100 pace + 50 EZ
    1 x 100 EZ

    5 x 100 burst off walls + 6-7 fast strokes @ 2:10
    -- no, I did these as 50 fast @ 100 pace + 50 EZ w/fins (3 swim, 2 kick) and that seemed pretty hard on that interval
    1 x 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    -- I did 3 of these breaststroke (16 high=17 flat), one after everyone was done with the set. Can't do AFAP on 1:15 ...
    100 EZ

    Then, as people were leaving and lanes opened up, I did 3 x (25 AFAP + 75 EZ).

    Total: 3650


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


    Egads that was a long warm up. I think I could have done without the 2 x 250, but at least got some kicking in. There was a lot of bursting in this workout; it seemed awfully difficult as written. My lungs felt a little better last night, but I did a lot of kicking with a board. I really am due for some hypoxic work today, but I'm not sure the cold water at Lebo will be conducive to that ...
    Categories
    Swim Workouts
  15. Week 161 - Friday

    by , October 30th, 2015 at 10:54 PM (After a long rest)
    I had one of my most favorite workouts this morning. Last night my daughter announced she was going to practice with me this morning! I was tired when she announced it and I made reference that she would have to help me get up this morning. Unbeknown to me she wrote at least 30 sticky notes posted around the house saying, don't forget to wake me up. She was wide awake when I woke her up and was on good form all the way to the pool. She even decided to swim in my lane despite other lanes being wide open. We got in ahead of everyone and did our warm up. When Tom came in he pulled her to one side and whispered something that got her all fired up. After we finished a kick set Tom asked her if she was ready to which she smiled and said you bet. Tom then proceeded to call all the masters swimmers attention to A family race this morning. My daughter was told to put her fins on, while I was told I was racing her without my fins and we raced a 100 back. Keep in mind that my daughter just turned 12! She went off like a rocket but we went into the 50 turn level and I sensed I was pulling away a little bit by 75. I pushed hard over the last 25 and as I finished I looked back to see her finish. Tom timed me at :57.1 and my daughter at :59.3. Everyone was cheering and it was so much fun. It's scary how much she has improved in the last year. Tom said another two months and she will take me with fins. I am determined to hang on as long as I can!

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

    main sets
    6x100 kick with fins on 1:15
    100 easy
    100 back afap
    100 easy
    16x25 on :35 at 100 race pace
    3x200 free on 3 mins working on dps, with a max of 8 strokes per length and breathing every 5
    10 mins of vertical kicking followed by sprint 25s stroke called out by Tom

    warm down
    200 easy

    i was holding 1min on the kick, 12s on the 25s fast. The 200s I went very easy. The vertical kick made a good change and I felt good.

    A couple of the masters who had not met my daughter previously asked how old the girl I raced was. When I told them 12 one of the guys said he thought she was 15 and asked how I knew her, to which I laughed and then told him she is my daughter. Swimming with her does not happen that frequently but I will remember this one for a long time.

    After practice I took my daughter to breakfast with a number of the masters which was a lot of fun also.
    Categories
    Swim Workouts
  16. Fri Oct 30

    by , October 30th, 2015 at 09:23 PM (Senior Sprinting)
    Friday overspeed day

    13 pullups

    400 warmup
    12 x 12 1/2 (4 fr, 4 fl, 4k)
    6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
    4 x 12 1/2 free
    100 easy
    50 nb
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2015

    by , October 30th, 2015 at 01:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be doing race prep this week as we get ready for our meet next weekend.

    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.

    1 X 300 kick

    10 X 100 2:15--choice
    #3-6-9 at 85/90%--#10 is easy

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 X 400 swim or pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Week 161 - Thursday

    by , October 29th, 2015 at 10:27 PM (After a long rest)
    Dejavu - I took another Alka seltzer cold medication last night and woke thinking it was about 10pm only to see that I woke 1 minute before the alarm. I was pooped but once I got going I felt ok. Once again we dropped the number of rounds of abs this morning.

    Two of my training partners were missing this morning, one threw his back out running. He is a member of what the running club calls the 4am crowd and somehow strained his back midway through his pre dryland run. The other texted later and apologized for missing his workout this morning saying he was beat and slept through the alarm.


    3x(1:30 on vasa swim trainer, :30 rest/stretch)
    2x(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
    300 easy

    I felt better in the water than during the dry lands.

    Instead of drylands next week, we just swim on Tuesday and Thursday ahead of the woodlands meet. My focus at that meet is backstroke and hope to drop some good SCM times in all 3 races. I am doing other events but this will be my race focus for the meet. I am still tossing up whether to shave or save my shave for Boston. I am tempted to shave for both. Unlike my ewok friend from Austin(sunruh) I don't have much body hair so it's not that onerous. The plan is to drop taper next week and right after the meet ramp way up for a couple of weeks before doing a full taper for Boston. I have not done a double taper like this since college so it will be fun to see if I have the conditioning to do two fast meets spread out like this.

    Updated October 30th, 2015 at 06:36 AM by StewartACarroll

    Categories
    Swim Workouts
  19. Thur Oct 29

    by , October 29th, 2015 at 10:17 PM (Senior Sprinting)
    Bridge Athletic
    main sets:
    3 x 5 barbell dead lift, row, front squat, rdl, all with 105#
    pullups 2 x (5-4-3-2-1)

    400 loosen
  20. Workout 10/29/15: noon

    by , October 29th, 2015 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    Beat the rain to the pool, but was not so lucky on the walk home, so I stayed a tad wet ...

    150 free/150 back/200 im drill

    2 x (all with snorkel)
    -100 kick with finis alignment kickboard (first time!)
    -150 strong with AP
    -100 pull with buoy

    10 x 50 (descend in threes)
    1-3 free on :45
    4-6 back on :50
    7-9 free on :45
    last one easy

    100 loosen and out
    (Solo/Rec/1800 yds/35 min)
    --------------------------------

    Ventured over with Preston to see my grandmother, who turned 94 last month just before falling and breaking her pelvis. A bit of rehab and she has been home for about three weeks. It was great to catch up with her and find that she has been released from home PT and graduated to use of a cane for daytime mobility. We enjoyed a delightful cup of tea and cookies, just like I remember as a kid!

    Even with rain and wind these past few days, the foliage is still trying to hang on. It was a beautiful season for the leave peepers - here is a farm we drove by on the way to Nana's house ...
    Categories
    Swim Workouts