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  1. 10|24|14 SCM

    by , October 24th, 2014 at 08:33 PM (Blog)
    10|23|13 - drylands

    15 x 100m run on 0:40 (20 - 21's)

    40 min of stretching / yoga

    40 min weights




    10|24|14 - SCM in pool without marks, lines, etc - eyes at surface whenever on belly
    10 x 50 on 1:00 kick with fins


    • on belly with board - odds / on back - evens


    20 x 25 kick on 0:40 with fins

    20 x 25 on 0:40
    • fly - odds / head-up dolphin kick free - evens
    Categories
    Uncategorized
  2. Week 108 - Friday

    by , October 24th, 2014 at 01:55 PM (After a long rest)
    I had a better night of sleep last night but still felt rough when I woke up for practice this morning. I think the insomnia on Wednesday night combined with a tough weight and dryland workout finally caught up with me.

    Todays workout was a mix of endurance and race pace swimming. I was whooped at the end.

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

    Main sets
    6x(200 on 2:10, 2x50 back at 90% on 1min, 50 easy on 1min)
    100 easy
    12x25 underwater on :40
    12x25 100 race pace(12) on :40

    Warm down
    200 easy

    I felt terrible on the 200s but unintentionally descended(as I usually do on sets like this) from 2:03 to 2mins. The 50s back I was holding 32s. On the under water work I was trying to relax but found these hard today. The race pace 25s I was holding 12s. Once again I was really tired when I was done today and I am really looking forward to an early night of sleep tonight.

    I am swimming 100scy butterfly this weekend at a kids meet. My daughter is also swimming and its her first attempt at a number of events. Her lineup is a little more challenging than mine and she is swimming 50 breast, 100 breast, 200 breast, 50 fly, 100 fly, 200 fly, 400 IM and 1000Free.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2014

    by , October 24th, 2014 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 5 --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-- :40 #4 on 1:20
    Three rounds, choice.
    50's: odd: easy even: fast

    8 X 50 kick 1:10
    1 X 100 swim

    2 X 200 broken 7:00
    Choice. Broken :10 @ 100

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  4. Needed an easy day today

    by , October 24th, 2014 at 08:11 AM (Mixing it up this year)
    Needed to recover so even though it was long course I stayed in the lap swim lane.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy holding 1:35's
    500 free kick w/zoomers hard
    200 free ez

    Total 2700 meters
    Categories
    Swim Workouts
  5. Wed-Thurs, Oct. 22-23

    by , October 23rd, 2014 at 05:01 PM (The FAF AFAP Digest)
    Wednesday: Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    tricep press, 50 x 4 x 12
    back squat, 60 x 4 x 6
    seated row, 70 x 4 x 6
    V ups, 3 x 10
    explosive leg extensions, 105 x 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 90 x 3 x 8
    good mornings, 85 x 4 x 5


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

    I got a massage after this workout. I'm 6 massages behind at Massage Envy. I have been completely neglecting my body work!




    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    8 x 25 burst SDK + cruise
    100 EZ

    5 x (25 AFAP shooter, no fins, + 75 EZ)
    2 back shooters from a push, 12 low
    3 belly shooters from the blocks, 11 low, 11 mid, 12 flat (google problem)
    -- the belly shooters were faster than the other day

    200 EZ

    7 x (25 AFAP w/fins + 75 EZ)
    breast = 12s
    flutter kick, 10 flats
    dolphin kick, 10 flat
    free, 10 flat

    200 EZ

    Total: 2650


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

    Just had time for a quicker short speed focused workout today. I tried one fast 25 free at the end. Verdict: shoulder still not ready for prime time. I think 50 free is probably my most shoulder torquing event with my straight arm style. So I think I will be giving 50 free a pass in December too. The forward starts didn't bother my shoulder at all, happily.
  6. 10|21|14 SCM

    by , October 23rd, 2014 at 03:32 PM (Blog)
    60 x 15m turn drill on 0:20

    15 x 25 on 0:40 fr with fins, form on UWDK-flutter kick / breakout / first 4 strokes, easy the rest of the way
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/24/2014

    by , October 23rd, 2014 at 11:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 interval 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 2:00
    2 x 50 fast 1:00 1:15
    Four rounds. Rounds 1&2 free intervals left. Rounds 3&4 stroke, intervals right.

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

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

    WARM DOWN: 4 X 50 easy

    3700Y
    Categories
    Swim Workouts
  8. Week 108 - Thursday

    by , October 23rd, 2014 at 10:11 AM (After a long rest)
    I had an awful night of sleep or lack of sleep last night. My insomnia struck at 12:45 and my brain started working and that was it for the night. This morning I was severely dragging my butt but I did make it to the pool/weight room and I did try. Today was not a good day.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round

    Swim

    10x100 free with snorkel on1:30
    3x200 pull on 2:30

    My neck is still pretty tight to make matters worse.
    Categories
    Swim Workouts
  9. Strained muscle

    by , October 23rd, 2014 at 07:19 AM (Mixing it up this year)
    Did that evil stroke and it bit back. Groin muscle hurts but does that stop me....NO. Still finished the workout.

    500 free
    500 free kick w/zoomers
    8x25@:10RI breast pull w/paddles
    8x25@:10RI breast scull drill w/snorkle
    8x25@:10RI accordian drill w/snorkle
    8x25@:45 breast
    200 breast kick
    10x50@:50 free last 2 easy

    Total 2500 yards
    Categories
    Swim Workouts
  10. 10/22/14 drill day

    400 w/bouy and snorkel
    4 x 100 free @ 1:40 build kick throughout swim
    4 x 100 back @ 1:50 build kick throughout swim
    4 x 50 BR kick @ 60

    10 x 50 backstroke @ 1:10
    -odds 6 kick shoulder roll w/arms at side
    -evens 6 kick switch
    10 x 50 back sprint kick w/fins @ 60
    50 EZ

    12 x 25 build @ 35 IMO
    5 x 50 @ 60 fly/back focus on turns
    4 x 75 @ 1:30 BK/BR/free
    5 x 50 @ 60 BR/free focus on turns
    4 x 25 @ 30 free build focus on finish
    2 x 50 free @ 60 build, fast turn, SDK afap

    50 float and home

    i can't say that I was disappointed to have a light practice tonight. Who doesn't love drill day? I'm sure coach will get us back next time.
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/23/2014

    by , October 22nd, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 interval 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, all 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/25 sprint

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  12. Week 108 - Wednesday

    by , October 22nd, 2014 at 08:38 AM (After a long rest)
    I had another good night of sleep but woke really tired. Work has been quite busy recently and as is usual this time of the year there is a lot going on; along with normal work activities we have planning for next year which includes objectives, financials, etc. through into the mix commitments related to my parent company that randomly appear on my calendar and life is pretty hectic.

    I also know know I have been pushing the weights hard and these tend to have a two day negative affect on me, which based on our schedule means I am pretty torn down all week. Still only another month and I start to taper for spms. Can't wait.

    Todays workout was 200 race pace work.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    100 easy while everyone else finished

    Main sets
    8x50 streamline back kick on 1min
    6x100 on 1:40, odds free with snorkel and cardio cap, evens IM
    16x50 on :55 at 200 race pace(26/27)
    100 easy
    6x100 on 1:45 perfect free active recovery
    3x50 kick fast on 1min

    Warm down
    100 easy

    The kink in my neck was still there today and as best as I could I tried putting it out of my mind, however it was hard to do this. The streamline kick I was holding 40s. On the 100s we were told to get our heart rates up so I went 1:03s on the free and 1:11,1:09,1:08 on the IMs(the IMs felt good). On the race pace 50s I held 26highs throughout and like last week this felt really hard. We are dropping the send off and I suspect I will struggle to hold this pace on a :50. These definitely get tougher from about 8 onward. On the 100 perfect stroke I swum these very easy, and then on the fast kicking I went 36,37,37. I was so tired today after practice I felt like I was moving in slow motion. Even now as I write this I feel really tired.
    Categories
    Swim Workouts
  13. Back in Distance mode

    by , October 22nd, 2014 at 07:29 AM (Mixing it up this year)
    Churning out the distance today. Shoulders are feeling good at the moment.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:50, 2:45, 2:43, 2:39, 2:35
    500 free kick w/zoomers hard make legs burn
    5x100@2:00 free w/snorkle focus on long stroke

    Total 3000 yards
    Categories
    Swim Workouts
  14. Workout 10/21/14: evening

    by , October 21st, 2014 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    Things have been quiet here in SW Vermont, as the Autumn days have turned cooler and the trees have mostly released their colorful leaves for the season. Over Columbus Day weekend I supported my wife as she ran her first ever 5k at the Run or Dye at Stratton Mountain (a "color run" where the participats dump colored dye over themselves before and after the race, in which volunteers toss the stuff at them at various stations on the course). It was a great thing to watch and encourage her to do. Afterwards, I went to the annual Men's Retreat with my son and Greg, making it just for the this final night. Lots of food and two great messages that touched on living lives of integrity, rooted in the love of God for each of us. A great getaway!

    Last week I was absent from all exercise due to a minor issue that popped up in August. Couple that with very busy days at work where flu shot have taken over, it's been a rough couple of weeks. Class and chapel services at the college have been a great refreshment through the stress of work. Got in tonight with the Masters:

    200 swim/200 kick/200 pull/200 skull-swim by 25/200 IM drill

    30 sec Vert kick into 250 swim (last 50 fast)
    30 sec Vert kick into 200 swim (last 50 fast)
    30 sec Vert kick into 150 swim (last 50 fast)
    30 sec Vert kick into 100 swim (last 50 fast)

    3 x 50 burst and cruise on 1:05

    30 sec Vert kick into 150 swim (last 50 fast)
    30 sec Vert kick into 150 swim (last 50 fast)
    30 sec Vert kick into 50 fast
    30 sec Vert kick into 50 fast

    3 x 50 burst and cruise on 1:10
    200 loosen and out
    (Masters/Rec/2600 yds + VK/55 min)
    -------------------------------------

    That was a tough workout, but using the swim after the Vert kicking to focus on technique before popping a fast 50 was good. I'm starting to smell like chlorine again, which is always a positive
    Categories
    Swim Workouts
  15. Tuesday, Oct. 21

    by , October 21st, 2014 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ
    3 x (4 x 25 SDK @ 100 pace to 15m + cruise @ :45 + 50 EZ)
    -- back, right side, belly
    50 EZ

    Main Sets:

    4 x (25 AFAP + 75 EZ) @ 4:00
    1 = back shooter, 12 low (fast for me, PR)
    2 = back shooter, 12 high (I sensed some movement in the upper body on this one)
    3 = flutter kick, 15
    4 = belly shooter from blocks, 11 high
    -- I was definitely decelerating the last 8-10 yards or so. I think this means that I need to more of these from the blocks or a push, so that, in a race, I'm not decelerating at the 15 m mark.
    200 EZ

    1 x 50 AFAP backstroke kick from a push + 200 EZ
    -- went :30
    -- very good for me, but I was a few kicks past the 15 m mark on the first length bc I was so deep

    4 x 25 fly w/fins @ 100 pace @ :45
    100 EZ
    -- these felt awful, and breakouts were awful

    10 x 25 free w/fins @ 100 pace @ :40
    -- 12s
    -- I was mostly working on breakouts with these. I only took 5 strokes per length, so very little arms
    150 EZ

    20 x 25 dolphin kick w/fins @ 100 pace @ :40
    -- 12 flat-12 kids
    200 EZ

    6 x 25 kick w/chute @ 1:00
    100 EZ

    Total: 3750


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

    Whew, I'm a bit tired after that one. But I will not let the deter me from doing my rehab exercises! If I go two days without doing them, I feel it. So I'm trying to do them at least 5-6 x per week.

    Pretty happy with the :30 kick from a push even if I was a bit past the 15 m mark on the first length. I need to think about doing a Y meet at some point if I want to preserve the opportunity to swim in the champs meet at Spire in April. I may just do breast or kick a couple events.

    I think my fly is going to take the biggest hit from the swimming layoff. It just felt awful today. Thankfully, I have a pretty good 50 SCM fly from the Albatross meet which should be good for #1. I have no intention of doing the 100 fly in SCM in December with no training. Instead of NE Champs, I may just go down to the one day meet in the DC area on Dec. 6 and swim a few non-fly events.
    Categories
    Swim Workouts
  16. Week 108 - Tuesday

    by , October 21st, 2014 at 01:10 PM (After a long rest)
    I had another good nights sleep and woke feeling pretty good this morning, other than a slight twinge in my neck. This morning was lifting followed by a 2000 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round

    Swim

    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    6x100 swim on 1:30
    300 easy

    After weights my kink in the neck was pretty tight but it felt much better after the swim despite some discomfort when I turned my head to breath.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 10/22/2014

    by , October 21st, 2014 at 11:08 AM (Sarasota Y Sharks Masters 5:30 a.m. 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 1:00

    18 X 50--choice-- 1:15
    #3-6-9-12-15-18 @ 100%

    8 X 150 2:15
    Swim or pull.
    100 cruise/50 fast

    WARM DOWN: 4 x 50 easy

    3900Y
    Categories
    Swim Workouts
  18. A little bit of Back today

    by , October 21st, 2014 at 07:20 AM (Mixing it up this year)
    My backstroke this weekend felt great and smooth so I actually decided to train it some today.

    500 free
    500 free kick w/zoomers
    5x100@1:50 back w/paddles held 1:36's
    500 back kick w/zoomers as 100 streamline/100 fashion model/100 arms perpendicular/100 streamline/100 fashion model
    300 free w/snorkle maintain 6 beat kick
    200 free

    Total 2500 yards
    Categories
    Swim Workouts
  19. Mon 10/20/14

    Brutal day at work but was able to escape the real world for a bit and swim through this

    400 swim
    2 x 100 fly kick@ 2:15
    4 x 75 k/d/s IM order @ 1:30
    4 x 50 @ 60 strong kick and DPS
    4 x 100 @ 1:45 50 drill/50 build choice
    - went odds free, evens back
    50 EZ

    8 x 50 @ 1:05 hold best time + 7
    4 x 25 @ 40 sprint
    8 x 50 @ 55 hold best time + 6
    4 x 50 @ 40 sprint
    8 x 50 @ 45 hold best time + 5 (failed)
    2 x 100 @ 5:00 SPRINT
    -#1 from a push, #2 from the blocks

    4 x 175 r/10ish (100 fr/75 drill fly,bk,BR) as a warm down

    3850

    I did descent through most of this. When the wheels fell off, it got quite ugly.
    Categories
    Uncategorized
  20. Monday, Oct. 20

    by , October 20th, 2014 at 04:33 PM (The FAF AFAP Digest)

    Friday:


    Did an hour of drylands

    Sat -Sun:

    Didn't even bother to go to the pool. Was unmotivated to swim and having fun with friends and family.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise
    100 EZ

    6 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R 1 = back, 11 high-12 low
    R2 = breast, 14s
    R3 = dolphin kick, 12 flats
    R4 = back, 12 flat-low
    R5 = flutter kick, 11 high-12 flat
    R6 = dolphin, 12 flatsextra 100 EZ

    1 x 500 backstroke kick

    100 EZ

    Total: 3850


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


    I was still feeling unmotivated today. But it surprisingly easy to do USRPT in sets of 10 ... or maybe it was the two days off.

    Getting the iPhone 6 plus soon. I hope it's not too big. I'm just excited to be able to read more easily. Anyone have it yet?
    Categories
    Swim Workouts
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