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  1. Week 188 - Tuesday

    by , May 3rd, 2016 at 02:17 PM (After a long rest)
    So when it rains it pours. I went to bed as soon as I got home from my workout last night and slept solid the entire night. When I woke up I noticed that the hallway light was on. I crept around the bedroom like I normally do to get ready and as I went out the door I caught myself thinking that DeAnna was very quiet. As I left the bedroom I realized she was not in bed and was instead in the living room. When I got to the living room she had a bucket and mop in hand. Apparently our refrigerator/freezer decided to dump water into the kitchen last night. Unfortunately this had been going on a while and the water had run into several other rooms and ruined carpet. DeAnna said she had everything in hand and we could talk after I swam. She assured me I needed to go and swim. I guess I must have looked pretty wound up. When I returned from practice I saw that apparently the refrigerator must have been slowly leaking for a while because we had mood behind the unit and several of the base boards in adjoining rooms had warped. We pulled out all the attending carpets and base boards and started crying things out with our dehumidifier. I don't know the extent of the damage but it's probably not going to be cheap.

    Anyhow, today's workout was tough and a hard welcome back to drylands.

    15 minutes on stationary bike
    2x(shoulder band exercises)
    3x(5x:45 second ab exercises with :15 second transition) and 1mjn between rounds

    swim

    400 free with snorkel
    6x50 catchup on :50
    8x50 kick
    300 easy

    i still felt hideous in the water and my stomach hurt from abs.

    When I got back to the house DeAnna had a plan for taking care of the water and some thoughts about insurance vs out of pocket. Either way this will be taken care of ASAP since we don't want mold. Just one other thing to deal with I guess.
    Categories
    Swim Workouts
  2. Week 188 - Monday

    by , May 3rd, 2016 at 02:04 PM (After a long rest)
    So everything was going great on my return from Nationals and then I arrived in Atlanta on my lay over to discover that most of the flights out of Atlanta had been delayed by bad weather. My flight ended up being delayed about 2.5 hrs and I ended up not landing until just before 2am Monday morning. To make matters worse there was no empty gate for the plane in Dallas which delayed us even further. How can they not have an open gate at 2am. Come on,it's not that f**king complicated. Needless to say I was tired yesterday and decided to swim in the evening after I had finished coaching my kids group.

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

    main sets
    5x200 with snorkel on 2:30
    8x50 kick on 1min
    4x100 IM on 1:30

    warm down
    300 easy

    i felt absolutely hideous in the water and could not wait for this workout to be done.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 05/04/2016

    by , May 3rd, 2016 at 12:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 200 3:30 3:30
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Second 50: build to fast

    5 x 100 choice 2:30
    First 50: long and strong
    Second 50: build to fast

    1 X 200 IM 4:00
    1 X 100 stroke(no free) 2:30
    Four rounds

    WARM DOWN: 4 x 50 easy

    4000M
    Categories
    Swim Workouts
  4. Workout 05/02/16: evening

    by , May 2nd, 2016 at 08:13 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed checking in on results and catching the video from Nationals this weekend - congrats to all of the forumites that swam and especially my teammate Matt, who despite being under the weather was able to swim his events yesterday. It was neat seeing our team cap on the national stage!

    Yesterday after a busy day at work I went to the nursing home, where we have finished looking at the miracles that Jesus preformed and now have turned our attention to the Ten Commandments. Should be a good study.

    Today I was off due to a meeting my boss needs to attend tomorrow at the main office, so I was able to get in for a swim after supper.

    200 free/200 back/200 im drill
    100 FR with FF
    100 kick/200 pull/200 with AP (all snorkel)
    4 x 50 as 25 DPS, 25 IMO Fast
    100 BK with FF
    100 kick
    100 loosen and out
    (Solo/Rec/1700 yds/30 min)
    --------------------------------
    Categories
    Swim Workouts
  5. Nationals & Monday workout

    by , May 2nd, 2016 at 04:17 PM (The FAF AFAP Digest)
    We made it home from nationals safe and sound -- after a bit of a harrowing drive in the midst of hail and a tornado watch. The best part of nationals for me was hanging out with great swim friends and my RAM team. And I love the spectating at nationals -- got to see so many great races and was really happy for my friends and fellow bloggers that kicked ass. My coach and friend Bill White, who hadn't competed in SCY since 2002, swam out of his mind. Hopefully, we can persuade him to come to more USMS meets! And my Jimby was very happy to grab a well paced win in the 500 free. Of course, it was great hanging out with Stewart and Mark and I finally got to meet Mr. Unruh (who also swam out of his mind).

    For various reasons, this was an extremely challenging meet for me. I had felt pretty good a couple days before leaving. But whatever was blooming in NC did not agree with me and I had a bad allergy/asthma flare starting Friday afternoon. Lot of hacking and not enough oxygen to power the SDKs. Hindsight is 20/20 of course. But I was probably pushing the envelope to have competed in the meet. And so it was a mixed bag.

    Friday:

    50 back, 1st, 27.7

    I did two starts with the backstroke ledge in warm up, and they seemed fine. But at race time, I fumbled around with the ledge and couldn't seem to get it in the right place. It ended up being a little lower than I would have liked. Then the starter held us for a long time and my arms were shaking. I was a little deep on the start, but it was solid. But then I had a glide into the turn. I was just happy to get the win. And anytime you beat the speedy Susan Williams that is saying something.


    Mixed 200 free relay (can't remember our time), 24.7 split

    I didn't execute this very well either. I jammed the turn and went off the wall way too deep. I had trouble breathing after the race and it seemed to precipitate a 5-6 hour coughing spree.


    Saturday:

    Started off the day by tearing a hole in a new tech suit that I had only worn once at the Albatross meet ... Grr!

    50 breast, 32.8 DQ

    More bad execution here. My start was not very good and my heels broke the surface on my breakout. Off the turn on my pulldown, I could feel my feet move. I knew I was at risk for a DQ and sure enough it was enough undulation to draw the call. Obviously, I need to be hyper vigilant about this (and I was in my 100 breast).


    50 free, 4th, 25.4

    I can't say that I was too excited to swim this race and was worried about air/breathing. This time, I had a great start but instead of jamming the turn, I only got my toes on the wall. So my Lochte turn, which is usually an asset, was a liability. This is a pretty mediocre time for me; I went faster at the Sprint Classic. No idea why I had such trouble with my freestyle turns this meet.


    Sunday:

    50 fly, scratch

    I didn't feel like I had the lungs to SDK well, so opted to scratch and rest on my 26.0 from a month ago. Was happy for Susan who crushed the field in my absence.


    100 breast, 1st, 1:13.7

    I really wanted to end nationals on a positive note and, hey, at least you get to breathe in breaststroke. I felt like I had very good walls and a good 4th 25. It was a dogfight to the finish. It is a very rare occasion indeed when this drop dead sprinter comes from behind to win a 100. So I was happy with the result, which is only .3 off my PR from a few years ago.


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


    So this was definitely not the meet I had hoped for. But so goes life. Hopefully, my lungs/ears/sinuses will be happier heading into Canadian Nationals. I was in the mood for a workout today and so headed to Sewy and did the following:


    Swim/SCY/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    20 x 25 @ 100 pace @ :45
    -- done as 5 x 4 x 25 IM order
    250 EZ

    2 rounds:
    10 x 25 fly w/fins @ 100 pace @ :45
    150 EZ

    20 x 25 breast @ 100 pace @ :45
    250 EZ

    10 x 25 dolphin kick @ 100 pace @ :45
    150 EZ

    Total: 3700

    Updated May 2nd, 2016 at 05:53 PM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  6. Sarasota Y Sharks Masters 5:30 AM Workout 05/03/2016

    by , May 2nd, 2016 at 01:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:40
    1 X 200 KICK 5:00
    8 X 50 KICK 1:20
    3 X 100 1:40
    2 X 150 2:30

    6 X 100--choice-- 2:30
    ALL 6 strong--85/90%

    10 X 50 1:20
    25 sprint/25 easy

    3 X 400 pull 6:40
    Negative split all 3

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  7. 2016 USMS Spring Nationals Recap

    by , May 1st, 2016 at 05:02 PM (After a long rest)
    Well I had every intention of blogging each day but just never got an opportunity during the meet to write. This is sort of a catchup blog I guess. I had some really good swims and some not so good swims. Despite wishing I swam faster I was happy with my performances and had an absolute blast with my team mates. Just like last year the relays were a bunch of fun and we did great winning both the men's 45+ free and medley relays.

    As I described in my last post the 1000 was a good swim and my splits were great with a slight negative split.

    The 500 must have been a fun race to watch with a line of us turning at 450. I tried going up a gear at about 350 and for about a 25 felt like it was there before my body decided that it was not. My time of 4:55 was not what I was hoping for but was better than last year so no complaints. My splits were also really consistent like the 1000.

    The 100 free was one of those swims I wish I had just not done. I actually felt good before I swam this one so it was weird that I died with about 30 yards to go. I don't know if I just need to swim this a little differently. Currently I just go all out. This was reminiscent of my swim at our zone meet where I also died in the last 25. My 49.8 was .8 slower than last year.

    The 100 back was actually a good swim but it had lots of technical problems. I have struggled with raw speed this meet and this 100 was particularly tough to get going. My back starts and under waters have been off the whole meet. I went way deep and stayed under way too long as a result. One of my team mates showed me the video after the race and I was at least 3/4 of a body length down at the first turn. I turned too far from the wall and got next to no push off. I really tried hard to get some speed and came home really well. I lost my heat by .01 and could feel myself pulling the guy in the lane next to me the whole second 50. My time was slightly slower than last year and a second slower than I thought I would go. Despite this I was happy with the back half of the race and unlike the 100 free did not die.

    The 200 free was a really good swim and probably my best swim of the meet. I did not die and my splits were terrific. 25,27,27,27. My 1:47 was faster than last year and I felt strong the whole way. The only thing with this one was that I tried going up another gear on the last 50 and for about 10yards felt like it was there but alas like the 500 my body said no. Still very happy with this swim.

    The 200 back was a race too far. I had very heavy arms and legs before I even got in. I had a better start than the 100 but just had no tempo and struggled the whole way. My 2:03 was slower than my zone swim 3 weeks ago. Despite this being a bad swim I don't think it's indicative of anything other than I was really tired.

    Considering I was contemplating not coming to this meet a few weeks ago I swam well. The highlight of my meet was the two relays with Steve Unruh, Bill White and Mark Cox. We won both relays and had a lot of fun swimming them.

    I was also very fortunate to swim with Leslie who as always was terrific to cheer on and watch. We had two team dinners and these were awesome. When you get on so well time flys! We had a blast and I can't wait for next time.
    Categories
    Swim Workouts
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  8. Workout 04/27/16: noon

    by , April 27th, 2016 at 01:37 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP (r/l/b)
    - 50 with FF
    - 200 pull with buoy
    50 easy
    4 x 50 as 25 DPS, 25 IMO fast
    50 easy
    4 x 100 on 1:35 as 50 drill, 25 fast BK kick, 25 DPS

    100 loosen with snorkel
    (Solo/Rec/2400 yds/45 min)
    --------------------------------

    Busy few days at work, so it was nice to get in the water. This swim put me over 50 miles for the year. Over the weekend we did a lot of landscaping and spring prep around the house. I also got in a nice ride on the motorcycle. Time to finally mow the lawn this afternoon.

    Sending fast swimming vibes to everyone competing at Nationals this weekend. Matt from our workout group will be swimming with team New England.
    Categories
    Swim Workouts
  9. Mon-Tues, Apr 25-26

    by , April 26th, 2016 at 03:26 PM (The FAF AFAP Digest)
    Monday @ LA Fitness:

    1600 EZ


    Tuesday @ LA Fitness

    800 various
    2 x 50 burst + cruise
    50 EZ
    10 x 25
    odds = 100 pace @ :30
    events = EZ @ :45
    250 EZ

    Total: 1450



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


    I am beginning to feel much better. Hacking is under control now, and ears don't hurt as much. I think I am well enough to have fun! I will do an easy swim tomorrow and then, Thursday morning, embark on our road trip with my wolfpack. The last time I road tripped to Greensboro, we started out with a flat tire and a lost cat; hopefully not this time. Looking forward to seeing my non-Pittsburgh RAM teammates. I must say a 9-10 day taper is so much easier to endure than a full 3 week taper. Ready or not!

    Updated April 26th, 2016 at 04:07 PM by The Fortress

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 04/27/2016

    by , April 26th, 2016 at 12:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Greensboro tomorrow so will not be posting again until early next week.

    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    1 X 100 swim

    1 x 200 IM 4:00
    4 x 50--1 of each--1:15
    Two rounds

    2 X (5 X 150 2:30 2:15
    Round 1 intervals left, 2 right.
    Always--last 50 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Week 187 - Tuesday

    by , April 26th, 2016 at 09:02 AM (After a long rest)
    I went to bed early after coaching last night and despite being sleepy tired this morning I felt much better than yesterday. I am still not feeling easy speed in the pool but I am swimming well. It's like night and day between how I feel right now and how I have felt the past couple months. I never felt like I could not swim but everything was a big effort and just 3 weeks ago I was questioning whether to go to nationals or not. Right now I am swimming strong and I am really looking forward to racing later in the week.

    Today I did a meet warmup with the pool setup scy.

    400 free with snorkel
    6x50 catchup on 1min
    8x50 kick on 1min
    3x(4x25 on :35 done as open, close, easy, fast)
    200 easy

    i start to shave down tonight since I have an early flight tomorrow morning. My game plan is to arrive around mid day and head to the pool for a short swim and get my bearings, check in and nap, and then act as taxi driver for a few team mates as they arrive. I am really looking forward to seeing my non Rockwall based team mates.
    Categories
    Swim Workouts
  12. Week 187 - Monday

    by , April 26th, 2016 at 08:42 AM (After a long rest)
    I had a long weekend at the pool and was there nearly all day both Saturday and Sunday either as a swimmer, a swim dad or coach. I slept well on Saturday and Sunday night but woke tired both mornings. I feel pretty good in the pool and think I will be fine by the time the meet roles around this week.

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

    Main sets
    3x300 pull on 4:30
    4x100 kick on 2:20
    8x50 odds drill, evens free fast on 1:15
    4x100 back descend 1-4 on 2mins

    Warm down
    200 easy


    i swam smooth the whole workout and did not overdo any of these swims. I was ho,ding 1:10 pace on the 300s and getting about a minute of rest. On the pace 50s I was under instructions to go no more than 85-90% effort and held :31/:32s with a turn. I don't feel like I have any easy speed but I feel strong. I am really looking forward to racing this week.

    There are some serious sandbaggers on the entries and heat sheets with one of my biggest rivals on the 100 back not even entered in the same heat as me. I don't really understand the whole enter and swim in a slow heat mentality. I am not swimming the individual 50 back but just noticed the same guy is entered on his LCM time! In my mind it sort of defeats one of the great parts about masters swimming and that's the whole racing part. Winning from a slow heat and avoiding being next to the faster guys seems strange but maybe it's just me.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 04/26/2016

    by , April 25th, 2016 at 11:19 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20
    8 X 50 swim/choice 1:20
    odd: easy even: fast (kicks and swims)

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Three rounds--pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  14. Sun Apr 24

    by , April 24th, 2016 at 04:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    600 various
    4 x 25 shooters
    50 EZ
    4 x 30 burst to 15m from the blocks, cruise back
    50 EZ
    3 x (25 AFAP from the blocks + 125 EZ)
    4 x 25 DPS breast
    100 EZ

    Total: 1600


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


    I read Karl's comment about us tapering bloggers with amusement. For once, I do not give a toss how I feel in the water. I know that, if I rest, I will swim decently fast. The only thing that I care about is how I feel out of the water. After a really solid night's sleep last night, I feel better. Sleep is truly the panacea for everything. I plan on just going easy tomorrow again. Off to do little stretching. Mr. Fort is on a planting spree outside. But I don't dare join him.
    Categories
    Swim Workouts
  15. Sat Apr 23

    by , April 23rd, 2016 at 04:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    600 various
    100 scull
    8 x 25 shooters @ :45
    50 EZ
    4 x 50 single arm fly
    50 EZ
    8 x 50 DPS
    odds = free
    evens = back
    100 EZ

    Total: 1700



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


    I went all easy today after doing some sprinting yesterday.

    I had a setback yesterday. I was outside at Lil Fort's track meet for hours and, yikes, that did not agree with me. I couldn't sleep at all last night, woke up feeling like a zombie. Allergies affect the quality of your sleep bc you can't breath well, but this was awful. I'm going to drug myself tonight and hope I feel better tomorrow. It's hard to be positive when you're sleep deprived ... I need some good karma.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 04/25/2016

    by , April 23rd, 2016 at 10:48 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARMUP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:15
    All 6 strong--85/90%

    4 X (8 X 50
    Round 1: kick 1:20
    Round 2: Free :50
    Round 3: Stroke--2 fly, 2 back, 2 breast, 2 choice/no free 1:15
    Round 4: 25 sprint/25 easy--choice 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. Week 186 - Saturday

    by , April 23rd, 2016 at 10:01 AM (After a long rest)
    So this morning was a series of first for me. I woke up late. I somehow set my alarm for pm, not am and then overslept. Next practice started at 6:20am due to a kids meet that had warmup at 7:30 but somehow I had it in my head it was a 6:30 to 7:30 workout. Finally I embarrassingly left my underwear at the house which meant a wet drive home in my swim suite and warm ups.

    Despite being about 5 minutes late I did not miss much. Today was a shorter than anticipated workout but I was road tired from the get go. I still swum well and actually felt good in the warm up. The faster stuff at the end was fast but I felt ugly with my stroke feeling all over the place. I guess it's just where I am at, at the moment.

    Pool setup LCM

    warm up
    4x100 free with snorkel on 1:30

    main sets
    20x50 free odds swim on :50, evens finger tip drill on 1min
    6x100 free on 2mins fast

    warm down
    200 easy

    my free felt good on the 50s and I was cruising :34/:35s on the faster ones, and I felt very connected on the drills focusing on hand entry and high elbow.

    On the 6x100s I did two with speed, 2 moderate, and 2 with speed and was a fast 1:01,1:03, 1:08,1:08,1:03,1:03. I am not sure what race pace these really were since they were way too fast for 400, too slow for 100, but they were consistently fast paced so I am not complaining. The first two felt better than any of the rest and the last two in particular I felt like I was spinning. I think long course can give you that feeling.

    I am actually feeling good about my long course training right now and this all bodes well for the summer. I have always liked real course better than short course. Unfortunately all this means very little next weekend at Spring Nationals.

    I plan on really easing back this weekend and despite having some scheduling challenges between my daughters meet and the seniors meet I am coaching at, I plan on fitting in a long but less vigorous massage.
    Categories
    Swim Workouts
  18. Fri Apr 22

    by , April 22nd, 2016 at 03:53 PM (The FAF AFAP Digest)


    Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    4 x 25 shooters
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    3 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ
    4 x 50 DPS breast + free
    150 EZ

    Total: 1900



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


    No hacking today in the warm Sewy pool. I actually felt pretty good in the water, tho I didn't really do much. My ears are a bit better after following Dr. Thornton's advice to spend 20 minutes irrigating them with an ear syringe and warm soapy water. Will need to repeat that soon bc my left ear especially is still clogged and painful. Shoulder feels fine today. Off to a track meet soon. Lil Fort is running the 4 x 800 relay and the 2 mile at a big invitation for 9th and 10th graders.

    I will probably go all easy tomorrow and then do some starts and bursts on Sunday at BP. I must say that being preoccupied with one's health sort of eliminates the usual taper woes/nerves.
    Categories
    Swim Workouts
  19. Week 186 - Friday

    by , April 22nd, 2016 at 03:52 PM (After a long rest)
    I got to bed a little earlier than yesterday and was able to get to sleep pretty quickly. Our event yesterday was our annual company round table and we had about 100 customers attend. It's a great event and I always enjoy meeting with our customers and yesterday was no exception. That said its always tiring and again yesterday was no exception.

    Today I swam with GAJA at the Winchester Academy but unlike yesterday the kids were not swimming. I felt a little physically tired but after the warmup i felt fine.

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

    Main sets
    3x200 done as swim/kick by 25 with fins on 2:45
    5x100 free with snorkel on 1:30 done as 75 smooth, 25 fast
    4x100 with fins on 1:30 done as 25 underwater, 25 back kick, 25 finger tip drag drill, 25 back
    5x100 free with snorkel on 1:30 done as 50 smooth, 50 fast
    5x50 kick on 1min

    Warm down
    200 easy

    I felt good holding mainly 1:01s on the 75 smooth, 25 fast and then :59s on the 50 smooth, 50 fast. Everything else I went easy.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/22/2016

    by , April 21st, 2016 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    50's: 25 fast/25 moderate

    1 X 100 moderate 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 50 easy 1:45
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
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