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  1. Week 139 - Wednesday

    by , May 27th, 2015 at 10:01 PM (After a long rest)
    I had a very early start this morning with the alarm going off at 3:15 so I could shower, eat and get to the airport for a 6am flight to Chicago. Ironically my flight was delayed and my first meeting delayed. Needless to say I did not get time to swim this morning and due to work commitments was unable to swim this evening. Instead I grabbed a 36 minute ab workout in the hotel room before dinner and after a late conference call.

    6x(flutter kick, oblique v sits, leg lift, one leg planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    This was especially tough on my own. This 36 minute workout is brutal but now I have done it once I know I can do it and will be able to do it again.

    Tomorrow i plan on hitting the Intercontinental hotel pool where Patrick swam a few weeks back. The pictures looked awesome and I could not find a masters practice downtown so my choices are somewhat limited. It seems like there are teams but no Thursday morning workouts from what I can tell.
    Categories
    Swim Workouts
  2. Wed 5-27-15

    Short swims with lots of rest tonight. I have been extremely busy at work and have only been to the pool a couple of times in the last few weeks. I always dread that feeling of being two feet under the water and sloppy after a break. That dreaded feeling didn't let me down. Felt pretty crappy but I know it will come back soon.

    300 mix up
    4 x 50 kick @ 1:15
    6 x 50 choice @ 1:00
    --15 yard sprint of walls rest EZ

    25 free/ 25 fly sprint @ 60
    100 free cruise
    50 free sprint/ 50 back sprint @ 2:00
    200 free cruise
    150 free sprint @ 3:00
    300 free cruise
    100 Breast sprint/ 100 free sprint @ 4:00

    8 x 50 @ 45
    --hold 500 pace

    6 x 25 sprint @ 35
    -- went fly/bk/BR x 2
    50 cruise @ 60
    6 x 25 sprint @ 30
    -- went fly/free/bk/free/BR/free

    25 fly sprint/25 free cruise @ 1:30
    50 bk sprint/50 free cruise @ 2:15
    50 BR sprint/50 free cruise @ 2:15
    25 fly sprint/25 free cruise@ 1:15

    100 easy

    3450 SCY

    Thankful for the extra rest
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  3. Workout 05/27/15: evening

    by , May 27th, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    I was able to have the day off on Monday for Memorial Day, and we were fully staffed yesterday as we played catch up. This morning Lena and I did some errands around town and also helped her sister put in an air conditioner along with some other odds and ends. We finally had a some rain come through with a thunderstorm, as it has been quite a while since our last round. Hit the pool tonight ...

    200 free/200 back/200 im drill
    2 x (200 pull into 100 AP into 50 kick) with snorkel
    Build a 200 IM (went 2:46, working on DPS down and fast back)
    4 x 75 on 1:10 (fast kick, fast IMO swim, strong pull)
    150 back with AP
    4 x 25 from mid-pool on :40
    150 loosen and out
    (Solo/Rec/3000 yds/50 min)
    --------------------------------

    Results from our mini-meet have been added to the USMS database:
    http://www.usms.org/comp/meets/meet....0150425MONUMEY

    Updated May 27th, 2015 at 09:10 PM by rxleakem

    Categories
    Swim Workouts
  4. 5|27|15 SCM

    500 warmup with/without fins
    200 - can't remember exactly
    225 kick flutter, dolphin, frog order
    14 x 25 on 1:00 breakout drill + 3 or so strokes
    500 varios drills with/without fins


    weights and stretching tonight

    time to register for classic city LCM
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  5. Wed., May 27

    by , May 27th, 2015 at 02:16 PM (The FAF AFAP Digest)
    Drylands:

    4 rounds:
    yoga ball wall squats, 15
    yoga ball plank pull ins, 10
    ball pass/iron monkey, 15
    planks, 1:00
    leg lifts 90/45/15, 5
    flutter kicks on bosu, 50
    captain's chair leg lifts, 15

    HS hi row, 100 x 3 x 12
    leg press, 150 x 3 x 12
    med ball slams, 2 x 10
    twisting med ball slams 2 x 10
    torso rotation machine, 90 x 1 x 12 each side; fast ones: 50 x 1 x 25 each side
    push press, 30 x 3 x 12
    kneeling ab crunch, 120 x 3 x 25


    Swim/SCM/Solo

    1600 meters EZ


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

    I drove to the Bridgeville LA Fitness today. It was worth the extra 5 minutes of driving -- much nicer than the closer one in Bethel Park. I even used the locker room. The pool is 25 meters, which is nice. But there is no pace clock. I just had an easy swim planned after drylands, but still I would have preferred a pace clock. Not surprisingly, my legs were pretty sore today from all the power yoga.
  6. Sarasota Y Sharks Masters 5:30 AM Workout 05/28/2015

    by , May 27th, 2015 at 12:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick--2nd 50 fast-- 2:30

    4 X (4 X 50 1:15 #4 on 2:00
    Choice. Swim each round: 3 moderate/1 @ 100%

    6 X 200 pull 3:30
    100 long/100 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  7. Tough one today

    by , May 27th, 2015 at 07:26 AM (Mixing it up this year)
    My accomplishment for today was not getting lapped on the 600's by Mike Ried. This was a tough workout today. The rest of the week will be easy since I have my first open water race on Saturday, the Low Country Splash in Charleston.

    2 times thru
    200 free
    4x50@1:00 free

    4x100@2:00 as 25 choice/25 free alt
    8x25@:30 free

    2 times thru
    600 free w/paddles & bouy
    4x100@1:50 free w/paddles & bouy

    200 free EASY!

    Total 3600 meters
    Categories
    Swim Workouts
  8. Sat-Tues, May 23-26

    by , May 26th, 2015 at 09:23 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute heated Vinyasa Flow class. Got there early and did some bikram poses while waiting. Did about 15 minutes of core work later.


    Sunday:

    Off, hanging out with my daughter. I did try to go to Lebo while she was sleeping one morning. But I left without my mirrored goggles, kick board or sunscreen. Fail.


    Monday:

    The pool was closed memorial day, naturally. So I went to a 90 minute power yoga holiday class. It was the only one offered that day and was pretty crowded. I always feel the heat more when that happens. This one was longer than usual and fairly tough.


    Tuesday Double:

    Swim/SCY/Solo @ Pitt

    Warm up:


    550 w/paddles
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    3 x
    4 x 50 free w/paddles, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ @ end of set
    -- It is harder to descend to 100 pace rather than just popping one off and then going easy ...

    3 x
    4 x 50 kick w/fins, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 2:00
    150 EZ at end of set

    2x
    10 x 25 w/fins, 15 m UW @ :30
    1 x 50 EZ @ 1:00

    4 x
    1 x 100 back w/paddles @ 2:00
    1 x 50 kick @ 1:00
    50 EZ at end of set

    Total: 3950


    Power Yoga, 60 minutes

    I prefer the power yoga studio to the vinyasa flow studio, but this instructor really had the heat cranked up. After he turned the heat off at the beginning, I saw an hour later that it was still at 95. It felt more like a bikram class to me in terms of battling the heat. I finally called it a day at 60 minutes and skipped the last 15. I know that violates yoga etiquette, but I didn't care. I was near the back of the room anyway.



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


    My finger is still quite painful. Someone gave me a firm handshake at our Memorial Day Pitt practice and it was excruciating. No more handshakes for me. I still can't pull without paddles; but it's only been 10 days. I need to write a workout for myself with creative sets before I head to Pitt or I will end up boring myself to death. Today's double was actually pretty hard. I only had about 3 hours between the session. Today's yoga, besides the heat, was one of the harder classes I've been too. But I was rocking warrior 3! I plan on hitting the gym tomorrow.
    Categories
    Swim Workouts , Yoga
  9. Week 139 - Tuesday

    by , May 26th, 2015 at 09:03 PM (After a long rest)
    I was a little sore today but nothing like I was expecting. My left shoulder is still giving my some pain.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    5x(flutter kick, oblique v sits, leg lift, one leg planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming
    400 free with snorkel
    6x50 catchup on :50
    12x25 open, close, easy, fast on :40 with fins
    200 easy

    I added an extra round of abs and the 5th round was really tough. I plan on holding 5 rounds for the next two weeks and then going to 6 rounds.
    Categories
    Swim Workouts
  10. Floods

    by , May 26th, 2015 at 07:35 PM (One Stroke at a Time)
    Rice
    450
    300 on 4:30 (100 free/100 IM/100 free)
    2 x 50 kick on 50 #1 whip, #2 flutter
    250 on 3:45 (75 free/100 IM/75 free)
    2 x 50 kick on 50 #1 whip, #2 flutter
    200 on #:00 (50 free/100 IM/50 free)
    2 x 50 kick on 50 #1 whip, #2 flutter
    150 on 2:15 (25 free/100 IM/25 free)
    2 x 50 kick on 50 #1 whip, #2 flutter
    100 IM on 1:30
    2 x 50 kick on 50 #1 whip, #2 flutter
    4 x 100 on 1:45 (50 back/50 kick IM order)
    8 x 25 seahorse breaststroke drill
    50 easy

    I swam at Lunch Bunch today. It was pretty well attended because many things were shut down due to the flooding but the pool was open. My family and our house were spared which is a huge relief. School's were closed so I stayed home. My husband also stayed home so I got to go to swim at lunch. I was going to swim sparingly as my right shoulder is tweaked but once I got into the set I just went with it. My strokes felt decent with the exception of the fly and I was happy to make the kicks on 50 with 5-6 seconds rest.

    In the morning, we rode our bikes down to Brays Bayou (one of the flooded bayous that they are showing on the news is about 1.5 miles from our house) to look at the water. Just a few blocks from our house we started to see abandoned cars and then there started to be standing water on the roads. As we got closer the roads were completely flooded with thigh deep water that had a strong current and flow. I was shocked that there were still many crazy people out in their cars trying to get through the water. There were helicopters overhead looking for people. Thankfully, there was just a few minutes of rain today although there is more predicted for tomorrow.
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    Uncategorized
  11. 5|26|15 SCM and some dryland

    SCM

    4 x 50 fr (relaxed) on 2:00

    1 x 25 fr from block

    4 x 50 flutter kick on 2:00

    4 x 25 on 0:30 head up dolphin kick fr, fins and snorkel
    • left shoulder clicked on last go for breakout stroke, still good though

    4 x 25 on 2:00 flutter kick


    drylands - noon:

    400m easy run (barefoot)
    25 x 43m fast run on 0:30
    400m easy run (barefoot)


    weights - evening:

    Leg Press 180 x 20, 360 x 10, 540 x 10, 720 x 3
    hyperextensions - 3 sets
    leg extensions - 1 set
    leg curls - 1 set
    rowing mach ab exercise with red band resistance - 1 set
    calves - 2 sets
    10 min stretching
    RC - 2 sets

    Updated May 26th, 2015 at 09:53 PM by __steve__

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  12. Sarasota Y Sharks Masters 5:30 AM Workout 05/27/2015

    by , May 26th, 2015 at 11:28 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    3 X 100 2:00 1:45
    4 X 50 1:00 1:00
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick

    4 X 50 descend 1:20
    1 X 100 fast 3:00
    Three rounds choice

    13 X 100 2:00
    50 long/50 fast--swim or pull
    #12/13 are easy swim down

    4000M
    Categories
    Swim Workouts
  13. Workout 05/25/15: morning OW

    by , May 25th, 2015 at 09:08 PM (Maple Syrup with a Side of Chlorine)
    Earliest OW Swim for me, joining my tri buddy Tim for a dip at Lake Paran. Air was about 65f, water 5 degrees cooler, overcast with occasional drizzle. Forgot my earplugs. We stayed in for about 35min and covered 0.85 miles. Felt great to get back to the OW!



    Afterwards I took the boys to the Basketball Hall of Fame with lunch at Cracker Barrel and a quick visit to Yankee Candle on the way home. A good day.
  14. 5|25|15 SCY Start form

    13 x 50 fr (2 x 25 on 0:30) from block on 3:00
    • 0 breaths 1st 25 / 1 or 2 breaths 2nd 25
    • successful work on dive form

    500 drill

    25 fast kick

    Left shoulder a little loose from recent proportion of finlessness. Not worried, it should tighten back up by proposed June 6 LCM meet

    Did not engage in any form of exercise yesterday
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    Uncategorized
  15. Week 139 - Monday

    by , May 25th, 2015 at 01:27 PM (After a long rest)
    This morning I went to breakfast with my wife and kids before joining the senior racers for there 2 hour practice. Both kids were awake and in good moods and we had fun. The older my kids get the easier it is to get one or both kids acting like teenagers and ruining breakfast, lunch or dinner for everyone. This morning they were on good form and it was like the days when they were young. We took two cars and my son was chatty on the way to breakfast and again something that has become a rarity.

    I was looking forward to a tough practice this morning but it turned out to be pretty straight forward and relatively easy compared to other practices I have swum with the kids previously. The pool was setup LCM.

    Warm up
    600 free done with 4 kicks off the first wall and add one extra underwater kick per 50.
    6x(50 done as 25 back kick, 25 fly kick on back, 50 3/3/3 drill(3 right arm free, 3 on side doing back catch, 3 right arm back, then switch and do the same on the left), 50 alternating free/back by round) on 1:10

    main sets
    2x(descending 100s starting on 1:45 and dropping to 1:05, descending 50s starting at 1min and dropping to 1min) :30seconds after 100s and 50s
    400 done as 2x(50 breast on back, 50 breast done as 3 strokes on top, 3 strokes under water, 50 breast done as 2 kick 1 pull, 50 breast)
    100 easy
    10x50 catchup on :50
    5x100 back on 1:40

    warm down
    200 easy

    On round 1 of the descending 100s I was holding 1:10s and dropped on the 1:10 making it on 1:08 and came in on 1:07 on the 100 on 1:05. On the 50s I again made the second to last 50 but went :32 on the last 50. We did an easy 50 since we ended up at the wrong end. On round 2 we were allowed to pull and I knew I could make them. I held 1:07s until the 1:15 round dropping to 1:05 which I held for the last 3. On the 50s I made the set holding mainly :32s until the last one where I went :30. On the catchup set I worked on higher left elbow on my catch which seemed to take pressure off my shoulder which was sore after the pull on round 2 of the prior set. The 100s back I was holding 1:15s and felt pretty strong.

    This is is the longest workout I have done in a long time and I felt pretty decent. Although long course always feel well long, I am finally feeling like I am comfortable doing long course again. It's amazing how long the feeling of comfort swimming long course takes to build up and how quickly it goes away when we stop training long course. I really wish we would swim long course all year but I guess that's not doable with the number of kids on the club team.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 05/26/2015

    by , May 25th, 2015 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    3 X 100 2:00 1:45
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    6 X 50 kick 1:20

    3 X (5 X 50 1:20 #5 on 1:40
    swim 4 strong/1 easy
    swim same stroke within a round
    1 X 50 easy return

    4 X (3 X 100 2:00
    Swim 1 strong/2 moderate

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  17. 3000--back into the pool...

    by , May 23rd, 2015 at 10:23 PM (Alex's swim journal)
    Well, the first part of this month I just couldn't get to the pool very regularly and after a promising start to April I think I only managed about eight swims for that entire month (clustered around the weekends). With school out and thing fairly quiet around the office, I'm hoping to be more regular about my workouts. I'm now on 6 days straight (averaging maybe 2k per day). Today I wanted to throw in some decent intervals... but, man, have I lost some fitness.

    Here's what I did (all freestyle):

    5 x 200 on 3:30 (desc. from 3:10 to 2:57)
    10 x 100 on 1:45 (1:27-1:30 mostly)
    20 x 50 on :50/:55 (:41-:44 mostly)

    3000 total in 52:30.

    If I can do this workout in a couple of weeks on a 1:40/100 interval instead of 1:45 (so 3:20, 1:40, :50 interval for the reps in each set), then I'll start adding reps, maybe another set of 100s after the 50s... eventually a full pyramid (200s, 100s, 50s, 100s, 200s); that would be an awesome 5000-yarder.

    UPDATE on the PLANT-BASED DIET:

    Just thought I would jot this down too, since I'm going on two years as a Vegan. I've recently given my diet another overhaul... with the move and everything else going on over the last year a lot of processed food had crept into the diet... just because it's vegan doesn't mean it's necessarily good for you (Beer is vegan for example... mmm, beer). But I wanted to go back to the produce section and find some new ways to work in more whole foods, more raw foods... so I started juicing and blending lots of greens and veggies. I'm loving it, though my energy levels were all over the place at first as I had to wean my body off the sugars hidden in all those processed, packaged foods. Now I've got a routine down more or less: I eat one meal a day (salad or blackbean burger or mixed veggies chinese, maybe vegan tacos... my only criteria is that it has to have lots of veggies), I juice a bowl full of veggies once a day (usually a couple of carrots, cucumber, celery, green apple, ginger, lime, a bunch of greens), and then the rest of my food comes in the form of green smoothies. The weight is back down in the low to mid 160s (it had been creeping back up to 170), and I'm avoiding added sugar like the plague... now if I could just stay away from that late night bowl of salted popcorn!
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  18. Week 138 - Saturday

    by , May 23rd, 2015 at 06:04 PM (After a long rest)
    I fell asleep early last night and felt tired when I arrived at the pool today. Tom is away at a wedding so coach Eric was on deck today. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    2x(100 free on 1:30, 75 free 25 kick on 1:40, 50 free 50 kick on 1:50, 25 free 75 kick on 2mins, 100 kick on 2mins) all with snorkel
    10x100 pull at 3 seconds below 400 race pace on 2mins
    6x100 pull at 3 seconds below race pace descending interval of 5 seconds per 100

    Warm down
    400 free

    The kick set made a nice change to our normal kick set. On the race pace 100s set I held mainly 1:03s with a few 1:02s on 2mins and then really worked my tail off on the descending interval to hold1:03-1:04s. Eric asked me to work on high elbow because I am dropping my left elbow. I actually think this maybe the cause of the pain in my left shoulder.

    After practice I went to my normal basic yoga class where we worked on inversions and shoulders. It was a great yoga class and the stretching helped my shoulders.
    Categories
    Swim Workouts
  19. Week 138 - Friday

    by , May 23rd, 2015 at 06:02 PM (After a long rest)
    Was crazy busy yesterday and did not get a chance to log my workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    200 easy
    12x50 kick on 1min
    6x(50 build on 1min, 50 done as 25 scull drill, 25 fast)
    200 easy
    5 mins pushing off bottom of pool with vertical kick trying to touch flags.

    I made the 100s down to 1:10 and had to stop for an extra :30 seconds rest after the first one. I then made the 2nd 100 and just missed the 100 on 1:05. I was a little upset with myself stopping because I think I could have touched and turned but I did not! We worked the kick set hard and I was alternating every two between streamline kick on my back and streamline kick on my front coming in on :50s.

    I did not like the scull drill finding that it was nothing like swimming free and as such struggle to see how to apply it. The pushing off the bottom of the pool was really good fun and with the group it made a good competitive change to the end of practice. I made the flags from lane two but struggled in lane one where there is no sag.
    Categories
    Swim Workouts
  20. Friday May 22

    by , May 22nd, 2015 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x (25 AFAP shooter + 75 EZ) @ 2:30
    100 EZ

    2 rounds:
    10 x 50 @ 1:00
    1-5 = stroke w/paddles @ 200 pace (R1 = back, R2 = breast)
    6-10 = kick w/fins & board (goal: stay under :30, went 28-29), R1 = dolphin kick, R2 = flutter kick
    150 EZ

    4 x 200 back kick w/fins, descend 1-4
    -- 2:25, 2:21, 2:17, 2:07
    150 EZ

    Total: 3600


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

    Wasn't to motivated today. But I guess it's not a bad thing for an anaerobic swimmer to get some aerobic work. This weekend, if I swim, I will probably just get in for adult swim at the Mt. Lebanon outdoor pool, which opens this weekend. Hope to go to yoga at some point too. Have a great weekend everyone!
    Categories
    Swim Workouts
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