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  1. "I'm only hum-an...."

    by , June 10th, 2013 at 10:25 AM (The Labours of SwimStud)
    OK So here's a video for you...I'm sure you've seen it.



    Well the guy at the end, I just did that after a grueling 85 miler.
    Bike came out of it the best: just a slightly bent handlebar that could be replaced.
    Car got dinged and scratched. Roof bars mangled, bike carried bent (might be able to straighten that out to a functional state). Then to top it all my backside hurts from the ride.


    All this for charity.
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  2. The wednesday after Memorial Day.

    by , May 29th, 2013 at 10:16 AM (The Labours of SwimStud)
    Warm up:

    400 FR
    8 x 25 Burst & Cruz. 1:00 ~ 2, FL, 2 FR, 2 BR, 2 FR
    2 x 50 EZ
    1 x 200 IM -- probably went 3:00 with company in the lane and going moderate.
    2 x 50 EZ
    Main Sets:

    4 x (5 x 50 w/fins) @ 1:00 ~ FL, BK, BR, FR, FR, (did the EZ's as FR on FLY)
    1 = 15 UW + 35 build
    2 = EZ
    3 = 25 fast + 25 EZ
    4 = 25 UW + 25 build
    5 = EZ
    masters minutes

    5 x 100 stroke @ 2:00 ~ FLY, FR, BK, BR, FR
    50 @ 200 pace + 50 perfect technique

    5 x 100 kick, non fins @ 2:30 50 FR/50 BR (Time issue)
    50 @ 200 pace + 50 EZ

    200 EZ

    Total: 3200

    Pretty good workout. I feel I need to do a bit more work on my kick although it is way better than a year or so back...maybe it just takes 3 or 4 years to develop a good grip or feel on the water--especially as a returning swimmer. GOing to move kick sets up in the pecking order of sets. Got my plyo circuit later today...see last week's post for details.
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  3. Post Nationals Questions, Quandries and Ruminations...

    by , May 17th, 2013 at 04:10 PM (The Labours of SwimStud)
    So, I felt really awesome swimming after nationals this week. My FR felt so good and easy...
    I thought that maybe I just got my taper slightly wrong.

    I instinctively wanted to swim hard today and I did a 100-500-100 pyramid and was pretty aggressive throughout. So I'm unsure if I need to rest a little earlier next time...it can't hurt to try I guess. I think I will try it for SCM in BU--which is an odd meet for me as my performances have been great or craptacular.

    A 2nd thought I had is that I'm still pretty hairless--relax ladies. Which begs the question, should I swim clipped throughout the year and just shave off the stubble and dead skin prior to a big meet?

    I know this is contrary to conventional thinking, but if the goal is to condition my mind and body in to swimming fast--does swimming "hairy" contradict this?

    I guess it's along the theory of no longer wearing a drag suit because it teaches the body to swim slower. Or, the idea of swimming in a tech suit to get used to moving as a faster pace and holder a better body posture.

    What say ye?
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  4. Behind the Blocks with Team Fortress. Indy Wrap up

    by , May 13th, 2013 at 08:33 PM (The Labours of SwimStud)
    My day 1, which was in fact day 2 at Nats started with some odd girl at the airport shimmying at me and blowing kisses while I was waiting for Fortress. Naturally, I panicked and urged Fort to hurry through the terminal to rescue me.
    Fort and I drove to the IUPUI or whatever it is named, parked up and rushed inside to see all our swim buddies and get a 500 in.


    After greeting a few friends and having a stretch off in the pool, we headed out to go check in. The only problem was that neither of us took the time to note where the car was parked and so began the hunt for a silver sedan...yeah, they are not common.


    Losing the car in a parking garage seemed to be in vogue as we managed to do this several times over the course of the weekend. Last year it was losing the car keys...this year Team Fort stepped it up to a larger item, the whole car. It did occur to me that it is a blessing that there is a black stripe on the bottom of the pool, otherwise Fort and/or I might still be circling the North Pool in Indy trying to find out way out!


    I also managed to nearly send Fortress into the stratosphere when I misplaced her iPhone after videoing her race. Thankfully, I called it and we heard it ring...then I checked the pocket of her Speedo bag and there it was. She never used that picket for her phone, but I always put my phone in that pocket in my bag...so it wasn't really lost...but those were anxious moments in the camp.


    Anyhow enough of that. We've all seen how well Fort did at the meet. Some truly epic swims. I got to see a few folks swim from a distance while I lay down up in the stands. Usually I never get to enjoy watching too many pals, but this year with just 4 events and no relays I found I had cheerleading time a plenty.


    My swims were fairly good. In case you've missed me talking about it for the last 6 months, I had a meniscus tear repaired in November. It's been a tricky road back and I don't think I quite got to the level I hoped for and after New England & Zones I felt a bit down, actually a lot down, and thought I had wasted my money on Nats...as late as Monday last week I contemplated not going.


    However a taper and a shave do seem to work miracles with my swimming and I enjoyed good time drops from Zones, that left me feeling that I had the speed ("raw" speed as Fortress called it) but the stamina for the 100's was a little lacking. It's always hard not to compare to last year but, overall I didn't disgrace myself and I was within 2 seconds of my best 100's and closer still on my 50's. All swims ranked as 3rd or 4th best times, which after a knee-op (see, I mentioned it again) I have to be grateful and happy.


    As I noted to some my 50FR at :27.09 was only a little behind my PR :26.92 but it felt like the best 50 I've ever swam. I hope to see the video soon.
    Anyhow a grand weekend where I met old friends and new friends and got to hang with some cool Californians, and finally shake hands with Kirk Nelson, a forumite and age-group fellow.

    Sunday night began at the Tilted kilt, where I seemed to be the only lecherous old man in town, then turned into a bit of a late one. I was about to go lights out when I got the msg to come to the JW Bar, so I climbed out of bed and went down for a pint. I met some new friends and had a good time. I was out until 10pm...Pacific time! I felt groggy going home on the plane but it will help me get a good night tonight.


    Well, that's all for now except for those that checked in for an expose on Fort...not much to say except she is just that fast, and her secret? I think it is a glass or two of Kendall Jackson Chardonnay with food!
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  5. You Categorize this one!

    by , December 14th, 2012 at 10:39 AM (The Labours of SwimStud)
    I did a mish-mosh today...still being mindful of recovering.

    Warm Up
    400 FR
    4 x 50 Burst n Cruz 1:15
    2 x 50 EZ
    6 x 50 K Mod 1:30
    2 x 50 EZ

    Main
    8 x 25 FL :45
    2 x 50 EZ FR

    4 x 50 BK 1:00
    2 x 50 EZ FR

    4 x 50 BR P/FL K w/fins 1:00
    2 x 50 EZ FR

    Post Main
    6 x 100 Snorkel and paddles on 1:45
    4 x 25 AFAP chute sprints :45
    4 x 25 FR Sprints :45

    Cool
    4 x 50 EZ
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  6. Fat Blasting...

    by , December 13th, 2012 at 12:01 PM (The Labours of SwimStud)
    Cardio/FatBurn...working off the surplus baggage I acquired whilst sitting about through thanksgiving...I didn't eat that much...honest...

    I jammed in a solid 16 mins on the bike HR around 130-140. Then hopped to the elliptical and did another 16 mins around 130-150.
    Wore a knee support to help the situation out but everything is fine.
    Afterward I hid the mat for core work.

    2 times thru:
    30 x Plank Kick Backs
    2 x 15 (L&R) Glute-side raises
    :30 Core Twist on ball
    12 lower-back hyper extensions over ball
    15 lower-back leg raises over ball

    Thinking about enrolling in self-defence classes...I'm fearful of jealous husbands attacking me...need to be prepared.

    Off to PT...which is likely ending today or next Tuesday.
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  7. Reset 12/12/12

    by , December 12th, 2012 at 11:56 AM (The Labours of SwimStud)
    So I started over with training today. I still have some way to go with my knee and getting all the swelling down and strength back.
    I opted to go light on HIT work and put in a good base building set.

    Warm Up
    400 FR
    4 x 50 UW(max distance) SDK w/fins 1:30
    2 x 50 EZ
    4 x 25 Burst n Cruz 1:15
    1 x 50
    4 x 25 BR Kick easy/moderate...want to be cautious but still do the motion.
    1 x 50

    Main
    6 x 200 FR 3:30
    200 EZ
    150 EZ/50 Fast
    100 EZ/100 Fast
    50 EZ/150 Fast
    200 Fast
    200 EZ
    I did these from 3:00 down to 2:45..focus on trying to remain long and smooth with speed that I can maintain.

    HIT Set- 4 times through
    2 x 50 K Moderate 1:30
    :30 Moderate/Fast VK
    25 Fast (100 Pace) :10R, 75 Smooth.
    Rest to next top with at least :20R
    I was doing this on about 5mins per set. Some HIT purists might want more rest which is fine...I felt I was replicating the end of a 100 with this...fatiguing the legs and system then going into as hard 25. The VK really help get the kick together and I felt powerfully connected to the water with my kick on the fast 25, and my 2 x 50's got faster without exerting greater effort.

    Cool
    4 x 50 EZ (snuck in a little BR)

    Updated December 12th, 2012 at 12:16 PM by SwimStud

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  8. Bummer from the summer!

    by , December 11th, 2012 at 07:19 PM (The Labours of SwimStud)
    Well I've been absent from the blogs since October. If you haven't heard, I managed to tear my meniscus somehow or at least the tear became a problem in the late summer. Backing off, and resting/icing didn't work as I kept getting pain and I had a trim on Nov 15.

    It all went well and I went to BU to swim in NEM SCM Champs this past weekend. I was not at my best times but considering last years time I don't look too far off YOY. Last year I felt I didn't want to race, this year I did, but a bit of a layoff and rest up over thanksgiving left me with a rather tight-fitting suit jacket and some apprehension about entering the meet.
    However, by Dec1 I feltI'd had a very rapid recovery to about 85-90% and entered. To save my psyche I ditched all BR events so as not to have a bad time hanging over me for a year or more importantly to rush the recovery. I want to swim fast Breaststroke again...so I am prepared to be patient in my rehab and strengthening.
    All things considered; the knee, lack of fitness, lack of race practice and an abundance of body hair...I felt I did OK. I didn't hurt myself and I had a great time. My times were what they were. I even debuted with a competitive 100 Backstroke and did my first SCM 50 to give me events to swim.

    When I got home I looked up last year's times and I think I did pretty well by comparison.
    2011
    50 FR 31.58
    100 FR 1:11.1
    50 FL 36.04
    2012
    50 FR 32.18
    100 FR 1:11.22
    50 FL 35.21

    Not bad at all...especially since I didn't have a valid excuse last year, and then had a great SCY season.

    Updated December 11th, 2012 at 09:52 PM by SwimStud

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  9. Argh Gosh Darn It!

    by , October 10th, 2012 at 09:37 AM (The Labours of SwimStud)
    ...or something like that...

    I keep reinjuring my knee...ran 3 miles Thursday nothing..not a peep...did maybe 3.5 to 4 and I feel it tighten and now it's inflamed and painful again. Taking off all week...no running for 2 weeks...then see how it goes...if it pulls again...going to see a doc.

    Doesn't feel like "damage" but I'm not an ortho...
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  10. Summer's over

    by , October 5th, 2012 at 10:23 AM (The Labours of SwimStud)
    Well as usual after summer ends I tend to restart my blog and I've had a decent month of September except for some minor knee strain that stemmed from rolling my ankle down a pothole on July 4th,,,no it was a race not a drinking accident. Today I modified this from Fort's Workouts Thread...

    WORKOUT #5: SPEED

    Warm up:

    400 FR
    4 x 50 Fin Kick Under-overs at 1:15
    1 x 100 EZ
    1 x 200 Fin Kick W/board
    1 x 100 EZ

    Main Sets:

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

    4 x 50 AFAP w/fins, on 2:00
    100 EZ
    Best was a :29 worst a :32
    Master's Minute or 2

    30 x 25 @ :35/:40/:45
    -- pick goal time, which should be 100 race pace
    -- when you miss your goal time, skip the next rep
    I set :17 as a goal since it was after some hard sprints and I went on :40. I posted 14s to 17s but with 2 analogue clocks the sync may not have been quite on. Regardless I found it tough going at reps 17-22 but then it got easier again.

    1 x 200 EZ

    Total: 3000
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  11. Week #36 -- Sept. 3-9

    by , September 7th, 2012 at 10:35 AM (The Labours of SwimStud)
    Did #2 workout today as written. It was a good one!
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  12. Sat Sprint

    by , June 9th, 2012 at 11:39 AM (The Labours of SwimStud)
    Outdoor pool was closed due to the swim meet today so I did a sprint workout inside.

    Warm Up

    600 EZ FR
    4 x 25 DPS Shooters on :40
    4 x 25 Paddle Pull on :30
    4 x 25 Burst n Cruz on :40
    1 x 100 EZ

    Speed-3 rounds on 10:00
    2 x 25 w/chute 1:30
    1 x 50 AFAP
    1 x 200 EZ
    Rest to 10:00
    Did FR, BR, FL. Fly with a chute is difficult! Def pulled my hips down more...but if I can learn to compensate that I think it will make my Fly way better.

    Cool
    300 FR/BK by 50
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  13. Wednesday 6/6/12

    by , June 6th, 2012 at 10:54 AM (The Labours of SwimStud)
    I was short on time today so I only got about 2600M done on this with some omissions from Fort's #1 workout.

    Warm up:


    500 choice
    4 x (50 drill + 50 kick) @ :20 RI

    Speed Sets:

    1 x 50 AFAP @ 1:00
    1 x 50 easy kick @ 1:30
    2 x 50 DPS swim @ 1:30
    masters minute or two

    2 x 50 fast kick w/fins (under 15 m) @ 95% @ 1:30
    2 x 50 easy kick @ 1:30
    2 x 50 DPS swim @ 1:30
    masters minute or two

    8 x 50 burst + cruise @ 1:15
    100 EZ
    did FR, Fly, BR, FR x 2

    3 x 50 @ 2:00
    1 = 80-85%
    2 = 90%
    3 = 95%
    1 x 50 easy kick
    2 x 50 DPS swim
    masters minute or two

    4 x 50 w/fins @ 2:30
    odds = AFAP (1 kick 15 m UW, 1 swim)
    evens = EZ
    4 x 50 MOFO 1:00 1M UW at least.

    200 EZ
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  14. tuesday 6/5/12

    by , June 5th, 2012 at 06:34 PM (The Labours of SwimStud)
    I did a 2 mile run today, the first exercise I have done since this weekend heroics. it was good to get moving my quadriceps began to complain when I tried to push the pace. I rounded off with a core routine.
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  15. Big Weekend

    by , June 4th, 2012 at 08:34 AM (The Labours of SwimStud)
    Saturday Pawling Triathlon:
    Swim .3 Mile, Bike 11.5 Miles, Run 3 Miles
    I got round in 1:18.20, which is :38 secs faster than last year. I wore a wetsuit to save transition time which helped my swim too. Transitions were better this year but still took too long in T1. The weather was awful with some very heavy rain during the bike. I was 1:48 slower on the bike portion, and b/c my sneakers were saturated, I added :47secs over the run too. However I came 13th in the swim and 107 overall out of 428. I was 25/59 in my age group. YOY comparison attached below.


    Sunday I did a 50 mile bike bike for MS which I knew would hurt as I was bruised from the saddle already...I managed to find every pothole on the route I think.
    I got done in about 3hours 25 minutes...the previous day's tri weighed on my legs a lot during this race and hills set my quads alight. I am glad I did it though and I didn't have to walk my bike up any hills...I got close to it but always managed to find the will to grind it out. I consumed a weeks worth of power bars and energy products I think...

    I could not swim today...too tired so I took a leisurely morning...will do an easy 1000 later.

    Updated June 4th, 2012 at 08:52 AM by SwimStud

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  16. Friday 6/1/12

    by , June 1st, 2012 at 11:07 AM (The Labours of SwimStud)
    I did an abbreviated Fort workout. I cut some kicking out as my ankle is a bit tight and I have a Tri and 50mile bike ride this weekend.

    Warm up:


    600 choice
    4 x 50 kick @ 1:00 with fins
    4 x 50 fulcrum swim 1:0

    Speed Sets:

    8 x 50 IM order @ 2:00/2:15
    25 fast + 25 EZ
    100 EZ

    4 x 50 accelerations
    -- go to mid pool
    -- from dead start, sprint to wall and cruise back to middle of pool
    -- 4 swim
    -- full recovery between each rep
    100 EZ

    8 x 50 free, fins optional
    1 = 8 strokes fast + cruise @ 1:00
    2 = 10 strokes fast + cruise @ 1:00
    3 = 12 strokes fast + cruise @ 1:10
    4 = 14 strokes fast + cruise @ 1:10
    5 = 16 strokes fast + cruise @ 1:20
    6 = 18 strokes fast + cruise @ 1:20
    7 = 20 strokes fast + cruise @ 1:30
    8 = 22 strokes fast + cruise @ 1:30
    -- 1:00 is A interval. add :10/:15/:20 seconds for slower intervals
    300 EZ

    Total: 2500
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  17. Fifty Shades of Grey 5/30/12

    by , May 30th, 2012 at 11:04 AM (The Labours of SwimStud)
    ...no not the book, sorry. That was the sky this morning...and it matched my mood. I didn't really get into this swim; it was a "going through the motions" swim. Last night was very hot and heavy, and no, not like in the book.
    The A/C isn't working at home so I had trouble sleeping in the heat even after a fierce T-storm...add to that a snoring spouse who would going into hyper-drive every time I began to drift off...I felt like crap this am.
    anyhow I did one of Fort's but opted to do some technique focus pulling instead of kicking as my ankle is not happy with kicking.

    Warm up:

    200 swim
    200 IM drill
    200 kick
    100 scull

    Main Sets:

    4 x (5 x 50 w/fins) @ 1:00/1:10/1:15
    1 = 15 UW + 35 build
    2 = EZ
    3 = 25 fast + 25 EZ
    4 = 25 UW + 25 build
    5 = EZ
    masters minutes<---wasn't sure what this meant.

    5 x 100 stroke @ 2:00/2:15
    50 @ 200 pace + 50 perfect technique
    All Breast

    5 x 100 pull w/ snork @ :20-:30 rest.
    BR, FL, FR,FL, BR
    300 EZ

    Total: 3000

    Updated May 30th, 2012 at 11:23 AM by SwimStud

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  18. Memorial Day 2012

    by , May 28th, 2012 at 06:02 PM (The Labours of SwimStud)
    3000 at the outdoor LCM pool...slight deviation from Fort's posting.

    Warm up:

    300 choice
    6 x 50 @ 1:00 on swims 1:40 on kicks
    odds = free w/paddles
    evens = kick using paddles as kickboard
    4 x 50 w/fins @ 1:00
    -- 25 UW + 25 cruise

    Speed Sets:

    8 x 50 burst + cruise @ 1:05
    100 EZ

    6 x 50 burst + cruise @ 1:05
    100 EZ

    4 x 50 burst + cruise @ 1:05
    100 EZ

    2 x 50 burst + cruise @ 1:00
    100 EZ


    1 x 25 AFAP
    75 EZ

    1 x 50 AFAP
    100 EZ

    1 x broken 100 AFAP
    :10 rest @ 50
    300 EZ

    Total: 3000
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  19. Funky Friday 5/25/12

    by , May 25th, 2012 at 11:15 AM (The Labours of SwimStud)
    Warm up:
    150EZ
    3 x 150 Stick, Fulcrum, Swim
    400 Kick swim by 50

    Main Sets:

    10 x broad jump off side of pool & squat jump in streamline off bottom, fast dolphin kicking to top.
    50 EZ
    I misread and did a 50 EX after each jump/squat

    8 x 50 burst + cruise @ 1:15
    50 EZ


    3 x (3 x 50) @ 1:30
    1 = 200 pace
    2 = 100 pace
    3 = AFAP
    200 EZ after each round

    round 1 = free
    round 2 = kick
    round 3 = stroke (BR)

    6 x 50 w/parachute @ 1:00 rest
    2 breast pull
    2 free w/paddles
    2 dolphin kick on back did 2 x 25 Dolphin...

    200 EZ

    Total: 3500
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  20. Wednesday... 5/23/12

    by , May 23rd, 2012 at 10:50 AM (The Labours of SwimStud)
    Snatched this one from Fort's list did it as written. I sort of worked up to the last set. My ankle feels tender and I definitely still feel it when I point my toes and kick...hoping to nurse it through a Tri in 2weeks, then will see about it--I have a massage this weekend hope will help. It feels OK otherwise and wrapping it seems to help. So I might get a brace and swim with it on.
    Warm up:

    400 choice
    4 x 50, 25 scull + 25 drill
    8 x 50 w/fins, 25 UW/25 over

    Main Sets:

    3 x (4 x 50) @ 1:00
    round 1 = kick
    round 2 = swim IM order
    round 3 = up tempo free w/paddles
    50 EZ

    4 x (4 x 100) w/fins @ 1:45
    1 = 1st 25 fast + smooth free
    2 = 2nd 25 fast + cruise kick
    3 = 3rd 25 fast + smooth stroke
    4 = 50 fast + 50 cruise kick
    -- no break between rounds

    200 EZ

    Total: 3450

    I whizzed through this in 70 minutes...
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