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  1. Aerobic Friday fun

    by , April 21st, 2017 at 10:14 PM (After a long rest)
    Today was not what I was expecting and in a sick way today was fun. One of the boys in the senior group came and swam with us this morning and despite feeling sleepy tired I raised my game.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x75 on 1:10 with fins as 25 no breath free, 25 breast arms with flutter kick, 25 underwater
    4x(2x25 stroke on :25, 100 kick on 1:40, 200 free on 2:15)
    200 easy
    6x100 free on 1:05
    100 easy
    16x25 on :30 as open, close, easy, fast

    warm down
    200 easy

    i did not feel that great on the transition set with fins, but felt much better on the stroke,kick, free set and was holding :14/:15 on the back, 1:25 on the kick and 2:07/08 on the free. On the 6x100 I felt pretty good and could have done another 4 today.
    Swim Workouts
  2. Chicken legs

    by , April 20th, 2017 at 08:26 PM (After a long rest)
    Despite having the opportunity to swim on Sunday I choose to sleep after getting back from an early morning fishing outing. I fished when I was a kid and forgot how much I enjoyed being outdoors with no one around. Despite it being Easter it seemed like a great opportunity to go out on my kayak and be with nature for a few hours. The weather in dallas right now is pretty awesome and I had a blast. Alas, as a result of the fishing and sleeping I missed leg day, so I did legs today.

    My my wife always politely describes my legs as chicken legs. I guess they are a little scrawny. Anyhow, today was tough and I had jello legs within a few minutes of starting.

    10 mins on stationary bike working on heart rate of 130+ by the end.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 25lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes stretching

    swim was very short today and was LCM
    400 free
    4x100 free on 1:30 with snorkel
    Swim Workouts
  3. Wednesday fade!

    by , April 19th, 2017 at 09:59 PM (After a long rest)
    I felt great when I woke up today but that feeling soon disappeared and by the end of practice I could not believe how tired I was. Today was a whooping!

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    8x50 kick in :50
    4x4x50 IMO by round on 1min afap
    200 easy
    8x75 with fins on 1min as 25fly kick, 25 fly, 25 free
    12x25 double pull out breaststroke on :30
    12x50 free on :32.5

    Warm down
    200 easy

    Despite not doing the normal 16x50s I swam these hard and was able to finally hold 26/27 on the free round. Now I just need to do this for the regular version for 16 instead of 4. My back is pretty good right now and I held 30s. The fly and breast are pretty pathetic however.
    Swim Workouts
  4. Making my triceps hurt

    by , April 18th, 2017 at 09:59 PM (After a long rest)
    Todays workout involved weights plus a leisurely swim to stretch out. I have been gradually increasing my weight over the last month and today I tried isolating my triceps and lats to which I was quite successful. Tomorrow is not going to be fun but the burn associated with lifting in a sick way feels good.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 10lbs , 10 right arm and 10 left arm elbow flexion and extension using 25lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 70lbs)
    3x(10 rolling bat triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup scy
    4x100 free with snorkel on 1:30
    8x50 catch-up on :50
    10x50 kick on 1min
    4x100 IM on 1:30
    200 easy

    my arms were like jello after weights today and when I dove in I went really deep and did not think I was coming up. I did loosen up after a while.
    Swim Workouts
  5. Back to some serious fun

    by , April 17th, 2017 at 10:28 PM (After a long rest)
    Over the past few months I have gradually made progress following my elbow surgery. I registered for worlds about a month ago and last week created a training plan for Budapest. I am not in the shape I want to be going into training for worlds but I have plenty of time and it could be worse. We started training long course about a week ago and it feels so good to be back in real course. I was able to do 15x100s LCM free on 1:20 on Saturday and despite not feeling that great I was pleased I could hold 1:15s throughout. Today's workout was also pretty tough and I am holding up well despite my pinching shoulder.

    Pool setup LCM

    Warm up
    400 free
    8x50 catch-up on :55

    main sets
    8x300 pull with paddles on 4mins trying to hold 1:15 pace
    100 easy
    12x50 kick on 1min
    12x50 back on 1min at 80% effort

    warm down

    We had 7 people in each lane today and I had some difficulty over taking on a few of the 300s today but held 3:38-3:45s. Last summer I was able to do 3:30s on 3:45 interval so I am not back to that kind of speed yet but despite being tired it felt good to swim hard. Half the lane put fins on the 50s kick and for the first time in a long while I was 5th in the lane. I held 50-52s in the kick. The last back set Tom wanted long strong swimming and I held 38-39s. I was pretty tired by the end of practice today and did not realize how much we swum.

    I am swimming less race pace at ve at the moment and instead trying to improve my general conditioning and strength training. My weekly total is back to about 20k and I am lifting 3 days each week. My plan for Budapest really gets going in May.
    Swim Workouts
  6. Workout 4/11/17: evening

    by , April 11th, 2017 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    300 swim/100 kick/4 x 50 pull/2 x 25 fast/100 easy

    Sweedish 1:01 (jbs's 50 set - started at :10, I barely made :28 and missed 29)

    300 as 50 kick, 50 pull (with snorkel - I did 400)

    3 x 50 even pace on 1:00

    200 loosen and out
    [Masters/Rec/2400 yds/60 min]

    Good swim with Greg, Jim, and Carol. Trying to get into the water more but my work schedule seems to be getting in the way. I was able to get the motorcycle out yesterday and enjoyed the beautiful weather here in VT with my wife:

    (notice the USMS sticker on the windshield ?)
    Swim Workouts
  7. Workout 04/08/17: morning

    by , April 8th, 2017 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    I've been out of the water for the past week due to work but I was able to get into today with the team.

    200 free/100/kick/200 pull
    4 x 25 Burst and Cruise

    4 x 75 on 1:45 (kick/swim/pull)
    2 x 150 on 3:00 - build by 50 [did 200's]
    1 x 300 pull - focus on technique
    6 x 50 on 1:00 - descend in pairs
    12 x 25 on :30 - odds ez/evens fast - took 30sec after first 6

    2 x 50 relays as team
    200 loosen and out
    [Masters/Rec/2500 yds/65 min]

    We had a good group with Tim, Matt, Libby, Kevin, Mary, and Greg. My lower back has been tight so it was nice to get into the water and stretch out a bit. Out of the pool I am working to reduce clutter in the house, and getting ready for some heat arriving here in New England over the next few days.
    Swim Workouts
  8. Signs of life finally

    by , April 3rd, 2017 at 09:07 AM (After a long rest)
    I have been back in the water for a few months now. The elbow is completely pain free, however the opposite shoulder is now giving me problems; the challenges of age I guess. I have been lifting for about 3 weeks and again despite not being anywhere near where I was before the surgery I am making steady progress. Overall I am very happy with my progress and hope to be competitive at worlds in Budapest. I will likely alter my normal event program a little and focus more on the 200s and shorter distances.

    Despite some discomfort with the left shoulder I am finally getting back in shape and despite being no where near where I was aerobically, I am back in some semblance of shape.

    Today we did a tough tough mix of kicking, over kicking and back.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    10x100 free with paddles and snorkel on 1:15
    100 easy
    4x(100 kick on 1:45, 50 Free with overkick on :50, 50 back on :40)
    100 easy
    3x(50 kick on :50, 100 Free with overkick on 1:20, 50 back on :40)
    100 easy
    3x(25 streamline kick on :30, 75 Free with overkick on 1min, 100 back on 1:20)

    warm down
    200 easy

    on the 10x100s I was holding 1:05s. On the kick, overkick, stroke sets I was really focusing on over kicking and was getting :10-:15 rest on all the swims. The overkick sets are always tough and I did notice I have a slight issue with my right leg not kicking as strong as the left. Tom said he thinks it's a slight bend in the right leg that gets worse when I am tired.

    I am am having fun again and I am looking forward to gradually increasi intensity in the pool and weight in weight room over the summer. It's great to be back.
    Swim Workouts
  9. Workout 03/18/17: morning

    by , March 18th, 2017 at 02:20 PM (Maple Syrup with a Side of Chlorine)
    My son has been home for the week for spring break, which has been a nice treat. Practice was canceled on Tuesday due to the Blizzard of 2017, but I was able to get in about 6 hours of drylands with snow removal! Here is picture looking out my front door on Tuesday, we ended up getting about 6 more inches for a total of 19 for the storm. (Good thing he was home to help with shoveling!)

    Swam this morning with the team, including Eric, Matt, Libby, Rebecca, Mary, and Kevin.

    200 swim/100 kick/200 pull
    4 x 50 quarters strong

    2 x
    50 dps on 1
    25 fast into 25 easy into
    50 kick into 50 pull

    6 x 50 from blocks - burst and cruise
    50 easy
    8 x 50 ... 25 fast then 25 ez
    3 x 50 loosen and out
    [Masters/Rec/2000 yds/60 min]
    Good workout, and it looks like many are planning to swim next Saturday at our meet here in town. Not sure what I'll be swimming, but my older brother and twin sister plan to come in for their annual meet and relays with me...we just need to find a fourth person to join us.
    Swim Workouts
  10. Workout 03/11/17: morning

    by , March 11th, 2017 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    Continued our transition to some speed work as well as race-specific preparation. Our 6th Annual Monumental Masters Mini Meet will take place in two weeks, Saturday, March 25th. I serve as meet director and we welcome swimmers from western New England, upstate NY, and even NJ to the southwestern corner of Vermont for a fun day of competition. If you are in the area stop by, as we have arts, restaurants, and history to explore after the meet is over!

    200 swim/100 kick/200 pull

    4 x
    - 50 DPS on 1:00
    - 150 Pull on 2:45

    2 x
    - 50 DPS
    - 75 DPS and 25 Fast

    50 ez

    4 x 25 burst and cruise - race start instructions and practice
    1 x 50 ez
    4 x 25 burst and cruise - working on relay starts
    100 loosen and out
    [Masters/Rec/2100 yds/65 min]

    Updated March 12th, 2017 at 10:22 PM by rxleakem

    Swim Workouts
  11. Workout 03/04/17: morning

    by , March 4th, 2017 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    In with the team this morning.

    200 free/100 kick/200 pull
    4 x 100 pull on 2:10 (used blue paddles and snorkel)
    4 x 75 k/s/p on 2:45 (just kicked snorkel and AK)

    Fort speed set that I like to use...
    1 x 25 Fast ... 1 x 50 ez
    1 x 50 Fast ... 2 x 50 ez
    1 x 75 Fast ... 3 x 50 ez
    1 x 100 Fast ... 4 x 50 ez

    I worked with team on turns/streamline as they did 5x50 free
    200 loosen and out
    [Masters/Rec/2150 yds/60 min]
    Good turnout with Eric, Noah, Melissa, Libby, Rebecca, Mary, and Kevin. Trying to remind the body that fast-twitch muscles exist. Also worked on pacing with the 100.
    Swim Workouts
  12. Few Swims

    by , March 2nd, 2017 at 03:22 PM (The FAF AFAP Digest)
    Friday, 2/24: Swim/SCY @ Sewy

    600 various
    10 x 25 power kicks
    50 EZ
    7 x 50 various
    5 x (8 x 25) @ :55, :50, :45, :40, :35
    I did
    R1 = fast
    R2 = 100 pace
    R3 = 100 pace
    R4 = odds shooter
    R5= odds shooter
    100 EZ

    Total: 2350

    Tuesday 2/28

    around 2000 @ LA Fitness
    can't remember what I did, nothing strenuous, a few 100 pace 25s

    Wed 3/1: Swim/SCY @ Pitt

    250 various (got in a bit late)
    8 x 50 kick (they were doing something else)
    8 x 50 kick
    50 EZ
    12 x 25 kick @ :45, pretty fast
    3 x 50 EZ (they were doing 100 IMs)
    12 x 25 kick @ :50, pretty fast
    3 x 50 EZ
    -- got out a bit early

    Total: 2000


    So, I've been getting in the pool once in awhile. I have to say that I am very unmotivated. It's dull as dirt to just kick with your arms at your side. And without a meet to plan for ... eh. I have been on the treadmill quite a bit. Unfortunately, I also strained my thoracic area somewhat. Not sure how. Probably just doing a lot of casual pulling and and hauling with my arm (groceries, car doors, chopping). I have to actively think about my 10 lb limit. In other news, my insurance company denied coverage for my angioplasty. I must say, I didn't see that one coming. My dr submitted an appeal without me even asking. He said it was the first time he'd ever had a denial of coverage for this procedure. If they deny coverage again, I will be appealing and suing. Really outrageous. Any least my next appointment is in just 3 weeks. Fingers crossed for the all clear. Though I know that if I am cleared, I will have to proceed very slowly and cautiously.

    Updated March 2nd, 2017 at 03:53 PM by The Fortress

    Swim Workouts
  13. Workout 02/28/17: evening

    by , February 28th, 2017 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull]
    6 x 50 on 1:00 even pace

    3 x
    - 25 easy/25 build/50 DPS
    - 25 FAST/75 DPS
    - 75 ez/25 FAST

    8 x 25 on :40 (odds easy, evens fast)

    200 loosen and out
    [Masters/Rec/2200 yds/50 min]

    Good swim tonight, my first time with the team is quite a while. Eric, Tim and Carol were there as well as newish swimmers Noah and Devin. I have scheduled our local mini meet for the last Saturday in March here in southwestern VT, so the plan is to transition to some quality efforts and fast swimming.
    Swim Workouts
  14. Feb 16-19

    by , February 19th, 2017 at 05:06 PM (The FAF AFAP Digest)
    I've been doing 7-10 miles on the treadmill daily. I went to the pool on Saturday (no treadmill) and did the following short workout:

    Swim/SCY/Solo @ BP

    400 various kicking
    20 x 25 power kick to 15m+ with arms at side
    -- 10 belly, 10 back
    100 EZ
    10 x 25 single arm breast
    100 EZ
    6 x (25 fast kick + 50 EZ)
    50 EZ
    10 x 25 dolphin kick on belly w/snorkel @ 100ish pace
    100 EZ

    Total: 2200


    Another boring workout. But on the upside it's warm and sunny here this weekend and my son is home for a visit!
    Swim Workouts
  15. 02/18/17: One Hour Swim

    by , February 18th, 2017 at 05:43 PM (Maple Syrup with a Side of Chlorine)
    My training has really been lackluster this season, but I wanted to help team New England Masters go for another year of OHS National Champs. My daughter came home on a surprise visit and was game to time my swim.

    Finished at 4025 yds, so about a 1:29ish pace. My 500 splits were:
    6:54.22, 13:44.09, 21:11.54, 28:33.10, 37:14.04, 44:39.14, 52:47.96

    Happy to contribute. 6 other swimmers from our workout group also participated. It's a fun challenge to bring to the team every year.
  16. Wed Feb 15

    by , February 16th, 2017 at 10:08 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 kick w/fins @ :55 (I did 6)
    50 EZ
    5 x 100 IM @ 1:45
    -- I did 5 x (25 shooter + 25 EZ), then 50 EZ

    Main sets:

    16 x 25 @ 100 pace @ :45
    -- did these flutter kick w/fins & snorkel
    4 x 50 something or other
    -- I did 3 x 50 EZ

    16 x 25 @ 100 pace @ :50
    -- did 8 x dolphin kick on belly w/snorkel & 8 x dolphin kick on back 15m UW
    4 x 50 something or other
    -- I did 3 x 50

    10 x 25 @ 100 pace @ :50
    -- the team was doing 24 of these, but I just did 10 and hopped out early
    50 EZ

    Total: 2450


    I ventured to Pitt last night and it was great to see everyone. It's definitely easier to do really boring kick sets with a team. There is one disadvantage of the power breather snorkel though -- you cannot chat with your lane mates! I also would have liked more "air" between the 25 efforts. I am now off to the treadmill. Between TV and podcasts, it's not too hard to get in quite a few miles.
    Swim Workouts
  17. Water, Feb. 11-14

    by , February 14th, 2017 at 01:39 PM (The FAF AFAP Digest)

    3 miles on treadmill

    Swim/SCY/Solo @ BP:
    600 various kick
    20 x 25 power kick w/arms at side
    100 EZ
    10 x (25 fast kick + 25 EZ kick)
    400 various

    Total: 2000


    I went to watch the masters meet at Lebo HS. It was fun to see some swim friends. They even have fins on the blocks there now. And the water temperature is warmer. So I might have to venture there again.

    11 miles on treadmill in 2 segments


    30 minutes of core/yoga/rehab ex

    7 miles on treadmill


    40 minutes of drylands

    Swim/SCY @ LA Fitness
    500 various
    6 x (25 fast + 75 EZ)
    300 EZ
    Total: 1400

    4 miles on treadmill


    Well, I've dipped my toe back in the water. Refreshing! But it is SO boring to do nothing but kick with your arms at your side. I did invest in the Arena power breather snorkel, since I'm not supposed to be turning my neck much. I like it better than the previous ones I've owned. I'll probably try to get in the water a few times a week. I can't see boring the crap out of myself on a daily basis! Oddly, it was more tiring swimming just 2000 yards than doing 10 miles on the treadmill ...

    Updated February 14th, 2017 at 01:46 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Working on the Fly

    10x50's kickset, free,back,breast,fly,otter
    100 easy
    8x25's breaststroke,strong kick,high hips
    8x25's fly,long strokes,strong streamline just below surface
    100 easy
    8x25'sFly,strong arms,strong dolphin,strong streamline
    8x100's pull,strong pull,legs up,press chest,long strokes,tight turns,strong dolphin off wall
    Swim Workouts
  19. Working the strokes

    We COOGs had a great time at the Woodlands meet!
    I was in 5 events, 50 free, 50 breaststroke,3 relay's
    oh!!! So much fun! Our coaches were so happy and proud!

    today's swim
    300 w/u
    10x50's kick set drill, breast,fly
    8x100's pull, work the arms,bilateral breathing,power turns off wall dolphin
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    200 cool
    Swim Workouts
  20. Workout 01/31/17: evening

    by , January 31st, 2017 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x 100 on 2:00 even pace (did back, 1:15)
    6 x 50 on 1:00 pull
    300 (build each 100)
    4 x 75 on 1:50 (kick-swim-pull)
    2 x 150 on 3:00 (descend)

    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    Good workout tonight with Matt, Carol, Tim, Greg, and Jim.
    Swim Workouts
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