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  1. Tues-Thurs, Sept 27-29

    by , September 30th, 2016 at 11:25 AM (The FAF AFAP Digest)
    Tuesday: Drylands & Swim

    rehab ex
    bulgarian split squats w/bar, 20 x 2 x 10 each leg
    bicep curl negatrives, 20 x 3 x 10
    straight arm dips, 90 x 3 x 15
    rear delt fly, 75 x 3 x 8
    resisted standing broad jumps, 2 x 5
    explosive leg extensions, 95 x 3 x 15
    altitude drops w/DBs, 2 x 5
    good mornings, 85 x 4x 5
    knee tic jumps, 2 x 5
    kneeling ab crunches, 80 x 2 x 15
    tricep press (?)

    1700 EZ in pool


    Wed:

    off, traveling, did a few miles on the treadmill at home


    Thursday: Swim/SCY/Solo @ Sewy

    Warmup:

    600 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

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

    6 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds:
    75 @ 100 pace (2 x IM, breast, free)
    125 EZ

    Total: 3250


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


    It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...
  2. Week 208 - Friday

    by , September 30th, 2016 at 09:16 AM (After a long rest)
    Yet another ugly night of sleep. I believe it's allergy related and I just don't seem to be able to get into a deep sleep. I slept on and off but just never went to sleep for a long period of time. In fact at 3am my wife who also has been having sleeping challenges ended up having a great conversation about the kids. I got up before the alarm went off and did not feel that great.

    Pool setup scy

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

    main sets
    8x75 kick as 25 flutter, 25 dolphin, 25 flutter on 1:10
    100 easy
    3x(4x25 fast holding the same pace throughout, #1 on :40, #2 on :30, #3 on :25, #4 on :20)
    100 easy
    3x(4x50 fast holding the same pace throughout, #1 on 1min, #2 on :50, #3 on :40, #4 on :30)
    100 easy
    2x(4x100 fast holding the same pace throughout, #1 on 1:30, #2 on 1:20, #3 on 1:10, #4 on 1min)
    100 easy

    warm down
    6x50 perfect stroke on 1min

    this was one of those practices you could have quite easily just swum through and it would have been an ok workout. Instead I really worked all the main sets and this was possibly the hardest practices we have ever done. On the 75s kick I was going 1:05s. On the 25s I held :12s. On the :50s I held :28s. These started out quite easy but the :40,:30,1min combo was a killer. On the 100s I was ho,ding :59/1min on except #5 where I slipped to. 1:03 but then as we got more rest I dropped back to the :59/1min. I actually found the 50s set the hardest. Somehow I got into a groove or was just numb enough on the 100s that I did not have the same pain level. I was whooped at the end today. I feel like my conditioning is getting better but I need some more threshold type work between now and the New England champs meet.

    I have planned out three SCM meets for the fall. I don't know if I will be able to do all three due to other commitments but I am going to try and will swim my normal back and free events with a few off events thrown in for good measure. Can't wait to start racing again. With the elbow injury(which is still a little uncomfortable when I push it) I am still not where I want to be so likely will only rest for the New England meet and swim through the other two. Either way it will be fun to get up and race.
    Categories
    Swim Workouts
  3. Week 208 - Thursday

    by , September 29th, 2016 at 08:26 PM (After a long rest)
    I slept better last night but still woke up before the alarm despite today being an early start with drylands.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    6x100 pull on 1:05
    200 easy
    6x100 pull on 1:05
    200 easy
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 09/30/2016

    by , September 29th, 2016 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05--choice
    odd: moderate even: fast

    4 x 150 kick 3:15
    1 x 100 swim

    1 x 200 IM 3:30
    1 X 100 IM 1:45
    3 x 50 choice 1:05
    Four rounds

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  5. Week 208 - Wednesday

    by , September 28th, 2016 at 10:12 PM (After a long rest)
    My parents have been visiting to celebrate there 50th wedding anniversary. It's always so awesome when they visit and this trip was especially special. Last night they headed back to England. I woke up thinking about my them around 1am and was unable to get back to sleep. I was tired when I got up this morning however this did not affect my swimming and in fast had the best workout I have had in a couple of months.

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

    main sets
    8x75 IM no free on 1:10
    200 easy
    16x50 free at 200 race pace in 1min
    200 easy
    4x200 kick on 3:30
    8x25 no breath slow perfect stroke on :35

    warm down
    200 easy

    The IMs with no free were tougher than I thought and was coming in on :54/:55s. The 16x50s I was :26 on the first and last and :27s on all the rest. I was very happy with this set and did not hurt as much as I thought I would. The kick set was hard and I went 3:03,2:58,2:58,2:50. This was another really good set for me.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 09/29/2016

    by , September 28th, 2016 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:10

    2 X 100 kick 2:15
    8 X 50 kick 1:05

    3 X 50 1:00
    1 x 100--strong-- 2:00
    Four rounds--choice.
    50's: 1 easy/2 build

    6 X 150 2:15
    6 X 100 1:30
    Pull.
    150's: last 50 fast
    100's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 09/28/2016

    by , September 27th, 2016 at 12:45 PM (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
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    10 X 25 sprint kick :45
    1 x 50 swim

    1 x 100 IM 1:50
    2 X 50 1:05
    4 x 25 sprint :40 #4 on 1:00
    Four rounds.
    Round of each stroke IM order

    9 X 200 pull 3:00
    1-8: negative split
    #9 is warm down

    5000Y
    Categories
    Swim Workouts
  8. Mon Sept 26

    by , September 27th, 2016 at 09:18 AM (The FAF AFAP Digest)
    Saturday:

    Did 30 minutes of drylands and core work


    Sunday:

    off, wasn't feeling well


    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    Main sets:

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    3 rounds:
    8 x 25, 2 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    Total: 2750



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


    I've been a bit under the weather the last couple days. So have Mr. Fort and Lil Fort. Shoulder still a bit twingey, but better. I could really use a massage and that might help it. Haven't had one in many months. Massage Envy was annoying the hell out of me, but it did have the virtue of convenience.
  9. Week 208 - Tuesday

    by , September 27th, 2016 at 08:55 AM (After a long rest)
    I had another terrible nights sleep. I seem to go to sleep pretty quickly but then wake up and can't go back to sleep. Last night I decided to read which helped but I caused a two hour break in my sleep and when my alarm went off I was tired. Despite the sleep challenge I actually felt much stronger in the gym and pool than I have in a while.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    10x50 free with snorkel at 1000 pace on 1min
    10x50 free with snorkel at 1000 pace on :50
    12x25 with fins underwater no breathers on :40
    200 easy

    I planned on doing 20x50s on :50 but one of the other masters swimmers wanted to join me and he can't wanted to do them on a minute. This was too easy a send off so after 10 I dropped to :50. I held :29s throughout. In reality I should be looking at doing these on a :45 send off.

    Yesterday was a big day at work. For over a year I have struggled with the direction I believed the company was going to go next year and I have been trying to prove that the plan I laid out last year was the right course. We had a huge sales month in August and Q3 in general which really helped provide ammunition for my meeting. Yesterday I got commitment from our board for increased investment in the business and it's looking like we are now moving into phase 2 of my business plan and will be scaling up around the recent successes. This will mean a lot of work next year but I am pretty excited. I thought after this meeting I would sleep like a baby but alas that was not the case. I could not tell you what is on my mind but whatever it is it's keeping me awake!
    Categories
    Swim Workouts
  10. Week 208 - Monday

    by , September 26th, 2016 at 09:37 PM (After a long rest)
    I slept great last night but had a restless night of sleep.

    The pool was setup scy this morning.

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

    Main sets
    600 swim breathing every 5 on 7mins
    500 kick on 8mins
    400 swim breathing every 5 on 4:40
    300 kick on 5mins
    200 swim breathing every 5 on 2:20
    100 kick
    12x25 with fins underwater on :35
    4x75 free with fins on 2min as 25 smooth, 25 afap, 25 afap with no more than 1 breath

    Warm down
    200 easy

    I held 1:03/1:04 pace on the 600, 400 and 200 free and descended the kick as the distance got shorter, starting out at 1:28/1:29 per 100 kick and ended up at 1:25 on the last 100. On the fast 75s with fins I was :37,:35,:36,:36. They hurt REALLY bad!
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 09/27/2016

    by , September 26th, 2016 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 X 200 moderate 3:00
    1 X 100 strong 2:15
    Four rounds. 100's are choice

    1 X 250 3:45
    1 X 150 2:15
    4 X 50 :45
    Two rounds--pull
    50's: Rounds 1/2 are strong, round 3 are warm down.

    4800Y
    Categories
    Swim Workouts
  12. Week 207 - Saturday

    by , September 25th, 2016 at 06:06 PM (After a long rest)
    I did not get back until late last and only got about 3 hours of sleep before I got up for morning practice. Today was going to be a long day anyhow since I had to run practice for our seniors and my daughter had her first scy meet of the season. I was really hoping we would not be doing the 16x100s but my wish did not come true. I did get going but it took every ounce of effort and concentration to get going. My times were off today but not too surprising with the lack of sleep this week. Pool setup scy.

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

    main sets
    8x50 kick on :50
    16x100 free at 500 race pace on 2mins

    warm down
    400 free

    despite trying to get on pace it never really happened today but I did hold :58/:59 throughout the set. My original plan was to make 12 and then ease up but my stubbornness got the better of me and I finished the set with a :57 on the last 100. My elbow felt good on the set but later in the day started to ache. The anti inflammatory pills help a lot but I do wonder how long I can stay on them and what the long term holds. The good thing seems that even if the elbow starts to hurt the pain goes away fairly quickly with ice and the pills.

    My daughter practiced for 2 hours and then got up and did great in her meet with 3 best times. She went a very easy looking 200 back and beat her spring TAGs time. Her iM looked great and again a best time. She swam the 50 free and again a best time and did great but I have never seen anyone breath more than her. If she could just learn to not breath as much on a 50 she would drop a lot of time.
    Categories
    Swim Workouts
  13. Week 207 - Friday

    by , September 25th, 2016 at 05:56 PM (After a long rest)
    I flew to Chicago on a 5am flight on Thursday and had a 2:45am alarm today. Ohhh was it tough getting up today. I am on site at a customers and by the end and head home late tonight.

    Today I decided to join the Illinois Masters at the University of Illinois Chicago(UIC). The aquatic center is just south of downtown and is a 50m pool. I had to ask about the pool length because it looked like an old 50 yard pool. The group was not the friendliest but it could have easily been me being tired before I even started swimming. Still made for a good workout.

    Warm up
    1000 free with snorkel

    main sets
    4x50 streamline kick/build free by 25 on 1min
    100 easy
    4x50 catchup on :55
    100 easy
    4x50 back on :50
    100 easy
    4x50 free on :45
    100 easy
    100 free on 1:40
    200 free on 3:10
    100 free on 1:35
    300 free on 4:30
    100 free on 1:30
    200 free on 2:50
    100 free on 1:25

    warm down
    200 easy

    i felt pretty hideous today. I swam the pyramid pretty smooth but felt fatigued by the end. I feel like I need more aerobic swimming to get my fitness back and will try to do some longer swims this fall.

    Updated September 25th, 2016 at 07:05 PM by StewartACarroll

    Categories
    Swim Workouts
  14. Week 207 - Wednesday

    by , September 25th, 2016 at 05:47 PM (After a long rest)
    Crazy busy week this week. Playing catchup:

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

    Main sets
    3x300 smooth pull on 3:30
    100 easy
    7 mins vertical breast kick
    8x25 breast kick with hands at end of the board on :40
    8x25 breast thrust drill with board in :40
    8x25 scull with kick on :40
    8x25 breast pull with flutter kick on :40
    8x25 breast on :40

    Warm down
    200 easy

    A much different than normal workout. One of my team mates is a breast rocker and she asked to do some breast work. It was different but made a nice change.
    Categories
    Swim Workouts
  15. Workout 09/24/16: morning

    by , September 24th, 2016 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    My schedule has been turned upside as of late, so pool time has not been a priority. With nicer weather, I have been able to prep the rest of the house for painting, since I put that off for the entire summer. Met up with Masters today (although I was late getting there):

    (missed warm-ups)
    2 x 150 pull, build by 50 [used buoy and snorkel]
    6 x 50 on 1:10 [pairs, DPS then fast: did free, back, fly]
    300 swim even pace - look at 150 time and replicate it [was 2 sec slower]
    4 x 75 on :10sr [kick - swim - pull]
    12 x 25 on :35 [let together in the middle lane]
    100 loosen and out
    [Masters/Rec/1600 yds/45 min]
    ------------------------------------

    We had a good group today. Matt, Kevin, Greg and Aaron did the workout, and Mary and another lady were on their own. First time that I have met Aaron and Mary; they are both excited to be swimming with out group.
    Categories
    Swim Workouts
  16. Saturday, September 24, 2016

    by , September 24th, 2016 at 03:40 PM (I swim, therefore I am)
    GCST Masters @FGCU/SCY

    Warm Up
    200 EZ Choice
    6x50 DR on 1:15
    200 S DR

    Set 1
    16x25 on :30 Choice
    ---Stroke, IM, ...

    Set 2 - FR Pull
    50 on :45
    100 on 1:30
    150 on 2:15
    200 on 3:00
    150 on 2:15
    100 on 1:30
    50
    ---build 50-200, 150-50

    Set 3 Main

    4x300 on 4:30
    4x200 on 3:00
    4x100 on 1:30
    4x50 on :45
    --desc each RD 1-4

    Cool down
    200 Choice

    Comments
    I have not posted on my USMS Blog, but I have made progress with my goals;

    Short Term Goals - by 9/1/2106

    • Log or journal fitness and training to sustain momentum. ​
      • Posting all workouts on the GCST Masters FB group page

    • Return to weekly OWS at Vanderbilt Beach ASAP.
      • I have been swimming at VB weekly since 7/31. Started a developmental entry level shallow water group swim that runs about 20 minutes as a pre-swim before the SWFL group swim.

    • Support my friends by volunteering at local triathlons, running events.
      • Volunteered at Captiva Triathlon 9/11 and at GCST Fall Invitational Swim Meet 9/10.

    • Lose the 20 pounds gained during time off.
      • Lost 10 lbs so far

    • Get stronger, begin moderate weight training.
      • Not yet, still adapting to swimming with paddles. Restarted push-ups, back lifts, core activities, etc., this week.

    • Get more flexible, specifically core area & lower body - consult with a trainer.
      • Not yet, was trying work with a certain physical therapist, but Dr. referral needed to get insurance coverage, which is pending with upcoming appt.

    • Run with Speedsters 1-3 times weekly.
      • Not yet, not enough time and energy to fit that in yet.


    Goals before 10/1/2016

    • Swim 60min at 1:15/100SCY, Run 60min at 9:15.
      • Not running enough yet, but on target to swim 60 min at 1:15 pace. For my 60th birthday on 9/11, that week on 9/8 I did a workout of 60x100 on 1:30 FR holding 1:15-1:11.

    • Join Masters and/or Tri swim training group(s) either am or pm.
      • I am swimming with GCST Senior Performance Coach Don Henshaw and GCST Masters at 5a-6:15a weekdays, and 10a Saturdays, in exchange for coaching masters and some USAS kids. I have restored my previous USA Coaches credentials, which took some effort with the BGC, STSC, etc., but it's been fun so far.

    • Enter an OWS or USMS meet with a friend(s).
      • Entered Sarasota Tropical Splash OWS 10/15, and will be entering the Shark Tank SCM Meet in Sarasota Nov 12/13

    • Enter a local area 5K along with Speedsters. ---not yet---

    Updated September 24th, 2016 at 04:03 PM by fdtotten

    Categories
    Swim Workouts
  17. Thurs-Fri Sept 22-23

    by , September 24th, 2016 at 09:11 AM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 shooters @ :40
    100 EZ

    Main sets:

    20 x 25, IM order w/fins (back kick for back, no breast pullouts) @ 100 pace @ :45
    200 EZ

    20 x 25, same as above
    200 EZ

    8 x 25 AFAP kick @ 1:00
    100 EZ

    Total: 2700



    Friday: Swim/SCY @ Sewy Masters

    Warmup:


    550 various
    100 scull

    Main sets:

    8 x 50 @ :50
    -- did back kick w/fins, 20 Y UW

    6 x 50 kick no fins @ 1:10

    6 x 25 shooters @ :45
    50 EZ

    8 x 25, 2x IM order @ 100 pace @ :45
    75 EZ

    6 x (50 AFAP + 100 EZ)
    -- I did odds = AFAP, evens = 100 pace
    75 EZ

    Total: 2850


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


    My shoulder was a bit sore again on Thursday, maybe from doing those face pulls at the gym. It was better yesterday except for some pain on a fast breast pulldown. Idk .. these things never get better quickly for me. It was such a mistake to fall off the prehab wagon. I guess it's easy to stop doing the exercises when you are goofing off and not in pain. I may try to squeeze in a short swim today, but we are having a dinner party tonight so I have lots to do.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 09/26/2016

    by , September 23rd, 2016 at 12:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 x 100 kick 2:15
    1 X 50 swim 1:00
    6 x 50 kick 1:10

    1 X 50 easy 1:00
    1 x 75 build 1:15
    5 X 25 sprint :30 #5 on :45
    Four rounds--choice

    4 x 50 strong 1:00
    1 X 200 3:30
    Four rounds--pull or swim

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 09/23/2016

    by , September 22nd, 2016 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    3 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    4 X (4 X 50 1:10 #4 on 1:30
    Within each round, 1 each IM order. Free is always fast

    1 X 400 5:15
    3 x 100 1:40
    1 x 300 4:15
    3 X 100 1:40
    1 x 200 3:00
    3 X 100 1:40
    Pull. Descend each group of 100's 1-3

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  20. Tues-Wed Sept 20-21

    by , September 21st, 2016 at 05:46 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCy/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    10 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

    5 x (25 AFAP free w/fins + 75 EZ) @ 3:30
    100 EZ

    4 x (50 AFAP + 150 EZ)
    100 EZ

    4 x 50 w/slow mo Lochte turn
    100 EZ

    Total: 3000



    Wed: Drylands:

    rehab ex
    good mornings, 85 x 4 x 5
    face pulls, 50 x 3 x 15
    straight arm dips, 75 x 3 x 25
    altitude drops, 2 x 5
    explosive leg extensions, 90 x 3 x 15
    rear delt fly, 60 x 3 x 8
    resisted standing long jumps, 30 x 2 x 5
    donkey kicks, 10
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    TRX single leg squats, 2 x 10 each leg
    squat jumps w/DBs, 2 x 5
    reverse bicep curl, 20 x 3 x 10
    streamline crunches on yoga ball with feet on wall, 2 x 15

    5 miles on treadmill


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


    My shoulder seems to be slowly getting better, so I did a little fast freestyle the other day. I wanted to go to Pitt tonight but Mr. Fort is out of town and Lil Fort is not feeling very well.

    With the Rowdy meet out of the picture, I guess the Sprint Classic on Oct. 30 will be my first meet. I'm thinking of doing the 50 fly, 100 back or IM and 50 back. I will do a SCM meet in November somewhere, and I have NE Champs with my team in December. I am hoping to get in a SCM 100 IM and 50 free in November. 100 IM, an event in which I would like to post a good time, falls at the end of the day at NE Champs. And I need to try a race pace Lochte turn in the 50 free before NE Champs. I haven't done one since last May. I want to get it right for our mixed 200 free relay -- which is my first event there and one in which we are hoping for a fast time.
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