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  1. 11|28|14 post-thanksgiving weight training

    by , November 28th, 2014 at 07:52 PM (Blog)
    Incline BP on guided squat rack using 14" wide grip
    • 7 x 5 reps of 135, 145, 155, 165, 175, 185, 195

    BP on guided squat rack using 14" wide grip
    • 3 x 4, 3, 2 reps of 215, 225, 235

    Single leg step-ups on to bench (supersetted with the BP exercises)
    • 7 x 5 reps

    Seated DB curls on inclined bench (supersetted with the BP exercises)
    • 5 x 10 reps of 10, 20, 25, 30, 30

    Calf raises using guided squat rack
    • 6 x 20, 10, 10, 5, 3, 3 of 135, 225, 315, 405, 455, 505

    Single arm upright rows supersetted with standing hyperextensions using bar
    • ​3 sets

    Updated November 28th, 2014 at 10:13 PM by __steve__

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  2. Week 113 - Friday

    by , November 28th, 2014 at 03:27 PM (After a long rest)
    I had a great nights sleep and felt much less sore and stiff today. I got a rare opportunity to swim with Mr Steve Unruh who visits Rockwall from time to time to visit family. It's always fun swimming next to Steve and its a great feeling swimming stroke for stroke with someone. Despite our obvious differences(I am 6'5 and he is not, he is hairy and I am not&#128515 we are highly competitive but are good friends. Today was a longish taper workout with a mix of fast short stuff and longer aerobic stuff.

    Warm up
    8x100 free on 1:30 with snorkel

    main sets
    12x50 kick on 1min
    6x100 back on 1:45 getting heart rate up
    12x25 at 100 pace on 1min
    3x500 free with paddles ascend 1-3 on 6:30

    warm down
    200 double arm back

    i felt much better on the warmup today. I don't know if it was swimming next to Steve or I just felt better but we were holding 1:05-1:06s on the warmup and I felt good. On the kick I was holding 40s and again felt great. The transition 100s I did back and descended 1-5 from 1:07-1:03 and then went easy on number 6. On the fast 25s I was holding 11 high/12 lows and felt good. On the 500s I did the first one on 5:25 and backed off about 15 seconds per 500. I felt good and I am excited about next weeks meet.

    Tomorrow we have 500 race pace day and Tom said we are only doing 8x100s this week so it should be a good day. Following tomorrow's practice I really drop yardage and float most of the week with a few fast 25s and 50s but nothing else fast until the meet on Friday. I still have to figure what I am doing on Thursday before I head to LA in terms of work and swimming but it will figure itself out. I have no idea what sort of times to expect swimming SCM and in some ways it's nice knowing what I swum last season unrested and unshaven as my targets.
    Categories
    Swim Workouts
  3. Week 113 - Thursday

    by , November 27th, 2014 at 11:00 AM (After a long rest)
    I had a long massage last night and am I sore this morning. I was really knotted up on my back, shoulders and Lats and this morning I was really sore. I had arranged to do a stretch out swim at our pool this morning with a couple of my team mates and my daughter. We swam an easy 2k and by the end I felt really good. It's was especially fun having my daughter swim with me and she is now able to go on our send offs.

    400 free with snorkel
    6x50 catchup on :50
    4x100 kick with fine on 1:20
    6x100 free on 1:30
    300 easy(back, double arm back, free by 100)

    after er the swim my daughter decided she wanted to off the diving boards and we then hung out in the hot tub. Good simple fun! I have a lot to be thankful for this Thanksgiving. Now I am off to try to persuade my son to go and watch Interstellar with me; I suspect we will end up at dumb and dumber too basked on his comments last night!
    Categories
    Swim Workouts
  4. Workout 11/26/14: noon

    by , November 26th, 2014 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with my son's school bowling during their half day today, and then the snow arrived. Looks like we have a few inches so far, with up to foot or more on the way before morning. The Running of the Turkeys is on for tomorrow, but I'll probably bag it due to the weather. I was able to get in a quick swim today after bowling:

    200 Free/200 Back/200 IM drill
    2 x (50 kick, 200 pull, 100 swim with AP)
    200 loosen and out
    (Solo/Rec/1500 yds/25 min)
    ---------------------------------

    We'll be heading to my brother's house for Thanksgiving dinner tomorrow with some sides and desserts. Well, after we get some shoveling done. Enjoy the day, everyone
    Categories
    Swim Workouts
  5. Week 113 - Wednesday

    by , November 26th, 2014 at 07:25 PM (After a long rest)
    I had a pretty restless night of sleep. I have been congested but my wife has a full blown cold; which I think I may have inadvertently passed along. She says itís a cold, but I am pretty sure mine was a virus, due to the fever. Either way itís my fault so I canít complain about the restless sleep.

    The restless sleep did not affect my swimming although I am still kind of achy and sore in the pool. Despite this I am swimming fast and I am very optimistic I am going to have a great meet at SPMS next weekend.

    Todays workout was the taper version of our race pace 200 day. We have reduced the number of repeats and increased the send off time and today was swum at a faster than 200 pace 50s(I wish I could hold 4 like today).

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

    Main sets
    12x50 kick on :50
    3x100 IM on 1:40 getting heart rate up and stretching out the arms
    8x50 on 1:15 at 200 race pace finishing with a turn
    200 easy
    5x200 with snorkel and cardio cap on 3mins swum as active recovery

    Warm down
    100 double arm backstroke

    On the first kick 50 I went 40 and then held 42s on the rest. Despite feeling pretty awful I felt better than yesterday's kick set. The IMs I held 1:09s. Tom said he was giving us more time on the race pace set and wanted me going faster than my 200 pace. I started the set with a 24 and then held 25s for the next 4, 26s on number 6 and 7 and finished with another 25 on the last 50. The rest of the workout was swum aerobically. Despite having a really good race pace set I still felt hideous. Tonight I am off for a massage which I hope helps over the next week or so.
    Categories
    Swim Workouts
  6. 11|26|14 LCM

    by , November 26th, 2014 at 03:09 PM (Blog)
    WARMUP
    300 fr easy with snorkel
    700 of easy drills/bk with fins and snorkel

    SET
    10 x 100 fr (with fins and snorkel) on 2:00 as 50 fast / 50 easy
    • fasts were 30's and 31's

    KICK
    6 x 50 flutter kick on 2:00 with snorkel

    DRILL
    300 of drills, br and bk

    2 x 250 fr with snorkel in 12.5M wide area
    • worked turn - glide to dolphin - streamlines

    300 super slow speed fr (like 1:00+)
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  7. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2014

    by , November 26th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    MONDAY DEC 1

    SCM
    WARM UP:
    1 X 250 4:15 4:00
    3 X 50--descend-- 1:00 :50
    Three rounds. Round 1 left, rounds 2&3 right.

    1 x 200 kick

    12 X 50 1:05
    odd: easy
    even: fast
    All choice

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke 2:30
    Two rounds

    17 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:25
    2--swim down-- 2:00

    4300M
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/28/2014

    by , November 26th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am posting Friday and Monday workouts.

    FRIDAY
    SCM
    1 X 250 4:15 4:00
    4 X 100 1:45 1:40
    4 X 50 KICK 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 IM 6:00
    3 X 100 IM 2:00
    4 X 25 stroke/choice :45 #4 on 1:15
    Two rounds

    6 X 200 pull 3:20
    1&2: long and strong
    3&4: negative split
    5&6: best effort

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  9. Tuesday, NOv. 25

    by , November 26th, 2014 at 11:13 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    8 x 25 burst + cruise @ :45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    -- 3 from blocks, 2 from push
    100 EZ

    20 x 25 dolphin kick w/board & fins @ :40
    -- holding 12 flat-low
    200 EZ

    50 x 25 w/fins @ :40
    done as: 10 x (4 x 25 IM order @ 100 pace + 1 x 25 EZ)
    100 EZ

    Total: 3750


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


    I liked the IM set. I know it isn't strict Rushall -- when do I ever do anything strict Rushall? -- but it was fun and added some variety. Fly didn't bother me too much today, but then I was only taking 3-4 strokes per length and using fins. Teen Fort and Fort Son are home now, so bring on the holiday. Not that I like Thanksgiving much -- the food is disgusting. But the hanging out is good. Pitt is closed until Monday. I will just hit the gym today and then be swimming at Sewy after that.
    Categories
    Swim Workouts
  10. Week 113 - Tuesday

    by , November 25th, 2014 at 03:01 PM (After a long rest)
    I had an early start at work this morning so headed to the pool a little earlier than usual. One of my team mates joined me in an early short workout today. I was surprisingly stiff and sore in my lats, tris and shoulders today.

    500 free with snorkel
    8x50 catchup on 1min
    4x100 kick on 2mins
    500 pull with paddles
    12x50 drill swim
    200 easy

    I went pretty easy the entire practice today and only picked up my pace on the 500 pull with paddles where I went 5:25. Everything else was simply done at an easy pace intended to stretch out.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/26/2014

    by , November 25th, 2014 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 150 2:40 2:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    12 X 50 1:05
    #3-6-9-12 are fast, choice.

    1 X 300 5:00 4:30
    3 x 100--descend-- 1:40 1:30
    4 x 50--descend-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  12. 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.
  13. 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
  14. 11|24|14 LCM

    by , November 24th, 2014 at 02:03 PM (Blog)
    1000 drill with fins

    4 x 100 as 50 fast / 50 easy fr on 2:00 with fins and snorkel
    fasts: 31 - 29 - 29 - 28

    3 x 50 as 25 fast / 25 easy fr on 2:00 with fins and snorkel

    100 flutter kick as 50 fast / 50 easy with snorkel

    50 fly with fins and snorkel

    275 in short area with fins and snorkel
    Categories
    Uncategorized
  15. 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
  16. Nov 22, 2014

    by , November 23rd, 2014 at 08:44 PM (Trying to Train Smarter, Not Just Harder)
    Solo at Trousdale today

    So we didn't get much swimming in, here in Tallahassee this week, due to anticipated super cold temps (for us) - since we only have outdoor pools, they close (for the sake of the poor, shivering life guards) when the temps drop below 30. Missed Tues, Wed & Thurs & it felt so very nice to be back in the water yesterday AM - I was little nervous, because I thought I might have "overdone it" at the gym Tues & Thurs - but apparently not.

    Sorta achy in the shoulders after hitting the gym this am - I have upped the weight on several of my things, or upped the reps on my core stuff. So, a leisurly 1000 warm-up & then pep talk to keep myself in the pool, despite the nasty gray sky overhead, and not having a training buddy.

    1000 w-up (100 free, 25 back, 25 breast - repeat)
    300 kick
    6 x 200 pull @ 2:45 (told I swam solo, right - so that = lazy)
    3 x 500, swim, pull w/agility paddles, fins
    15 x 50 @ :45
    250 cool-down

    Total: 5000 SCY
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  17. 11|23|14 scm

    by , November 23rd, 2014 at 01:05 PM (Blog)
    1000 drills

    20 x 15.6M turn drill on 0:30
    • mild speed

    30 x 15.6M turn drill on 0:20
    • rhythm, timing

    20 x 15.6M turn drill on 0:30
    • most were UW turns


    With all the turns I've accomplished these recent months while wearing fins, I got this symptom where my legs are hesitant to flip over without fins (the quick dolphin kick in to the wall with fins was enough to push the legs over). So I started this UW turn drill which helps.

    Drylands: calves, lower back / legs (light), stretching

    Updated November 23rd, 2014 at 01:16 PM by __steve__

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  18. 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
  19. 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
  20. 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
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