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  1. Week 116 - Friday

    by , December 19th, 2014 at 09:12 PM (After a long rest)
    I slept like a baby last night but woke tired. We had a stand in coach today since Tom was in East Texas hunting. The workout was shortish stuff with some race pace.

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

    Main sets
    4x(2x25 breast on :40, 2x50 fly on 1min, 2x75 back on 1:10)
    100 easy
    16x25 swum at 100 race pace on :40 finishing with a turn
    6x100 kick with find on 1:20

    Warm down
    200 easy

    Not much to really write about today. I was holding 18s on the breast, 30-31s on the fly and 47-48s on the back. On the race pace 25s I was holding 12s. On the 100s kick I held 1:00-1:03s.

    I was was a little sore today and quite tired.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 12/22/2014

    by , December 19th, 2014 at 04:41 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
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :40

    1 X 200 3:00
    4 X 50 descend 1:00
    Three rounds--choice.

    40 X 25
    20 fast :30
    4 easy :45
    12 fast :30
    4 easy(warm down) :45

    4200Y
    Categories
    Swim Workouts
  3. Week 116 - Thursday

    by , December 18th, 2014 at 10:24 PM (After a long rest)
    I arrived home at 11pm and was out on my feet. I don't think I moved all night and was jumped about 10 feet when my alarm woke me. I had texted a few of my training partners to coordinate a time when we we're going to lift and swim. When I know I am going to be tired I text friends to confirm a time which then I use as a motivator to get my butt up; I hate letting people down.

    Today was was my first weight workout since my taper and I knew it was going to be painful and that's how it materialized.

    10 mins vasa swim bench done as 1:30 on :30 off x 5
    10 minutes of abs done as leg kick, crunches, leg extension, planks, leg kick x 2
    2x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside) round 1, 10 reps per machine, round 2, 8 reps per machine.

    Then i I swam for about 30 minutes and did
    400 free with snorkel
    8x50 catchup on :45
    6x100 swim with paddles on 1:20
    200 easy

    i felt better after the swim but as I write this I am sore and suspect I will be for a few weeks as I increase weight and add exercises.
    Categories
    Swim Workouts
  4. Wed-Thur, Dec. 17-18

    by , December 18th, 2014 at 08:15 PM (The FAF AFAP Digest)
    Wed Drylands:

    rehab ex
    yoga ball tucks, 3 x 10
    power wheel roll outs, 3 x 15
    knelling ab crunch, 150 x 4 x 8
    good mornings, 85 x 3 x 5
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    hip abductor, 110 x 4 x 5
    squat + pull downs, 80 x 3 x 12
    -- got this one from Swimming World magazine: http://www.swimmingworldmagazine.com...pulling-power/
    kneeling under hand pull, 90 x 3 x 12
    -- got this one from SW too, but can't find the link
    -- you hold the very ends of the shortish bar underhand and look up to the ceiling while you pull down, seems to activate the scapula more this way

    Stretching/yoga, 15 min



    Swim @ Sewy w/Jim & Bill

    Warm up:


    800 various

    Main Sets:

    20 x 25, SDK to 15m @ 100 pace then cruise @ :45
    100 EZ

    4 x rounds: (Ised fins)
    100 cruise free or back kick @ 1:30
    2 x 25 sprint kick (I kicked @ 100 pace)

    100 EZ

    8 x 50
    evens = EZ
    odds = @ 100-200 pace
    100 EZ

    Total: 2600


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

    I was absolutely beat and sore from yesterday's dryland workout, so used today as mainly a recovery workout. I should really hit the foam roller tonight too. Hopefully, I can get some sprinting in tomorrow.
  5. Sarasota Y Sharks Masters 5:30 AM Workout 12/19/2014

    by , December 18th, 2014 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, round 2 intervals right.

    1 X 400 kick--alternate 50 moderate/50 fast--
    1 X 100 swim

    1 X 100 stroke 2:00
    1 X 50 free--easy-- 1:00
    1 X 50 stroke--fast-- 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice(no free)

    2 X 400 6:00
    4 X 100 1:30
    4 X 100 1:15
    Pull

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  6. Week 116 - Wednesday

    by , December 17th, 2014 at 08:46 PM (After a long rest)
    I had a long day yesterday and finished the day by driving from Atlanta to Birmingham. I slept really well as a result. When trying to find a place to swim in Birmingham I was amazed that unlike Atlanta where there are literally 100s of places to swim, Birmingham had two choices in the usms local places database. I made arrangements last night to swim with Birmingham Swim League Masters. The pool was pretty straight forward to find and looked like an outdoor pool that at some later point they enclosed with a dome. Inside the pool had covers and once they were off I was pleasantly surprised. After jumping in I thought the water was a little cold but our pool is cold and I like this once I warmup. As I was doing the warmup I noticed that some people jumped in and then immediately got out and subsequently disappeared. After the warm up I discovered that the water heater had stopped working and the pool was a brisk 70F and many of the masters had decided it was too cold. I stuck with it and with about 8 others made the workout. the particular workout was a little confusing with quite a lot of chopping and changing but I am glad I swam and the group was very friendly and made me feel very welcome. Thanks Birmingham Swim League Masters.

    Warm up
    200 free easy
    300 swum as 3x(50 kick with snorkel, 50 swim with snorkel)

    Main sets
    50 fly on :45
    1x100 breast/fly by 50 on 1:30
    1x100 back on 1:30
    200 IM on 3mins
    200 free with snorkel on 2:45
    50 fly on :45
    1x100 back/breast by 50 on 1:30
    1x100 breast on 1:40
    200 IM on 3mins
    200 free with snorkel on 2:45
    50 fly on :45
    3x100 fly/free by 50 on 1:30
    1x100 free on 1:30
    200 IM on 3mins
    200 free with snorkel on 2:45
    200 easy

    Warm down
    300 easy

    Due to a lot of swimmers leaving I had a lane to myself and ended up swimming the sets on comfortable times for me rather than the suggested times. A couple of the swimmers joined me and we managed to talk a little between swims which was nice.

    I had fun again today.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 12/18/2014

    by , December 17th, 2014 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 100 1:40 1:30
    4 X 50-descend- 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

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

    2 X (4 X 100
    Round 1: IM on 1:45
    Round 2: Reverse IM on 2:00

    1 X 100 fast 2:15
    1 X 150 cruise 2:15
    Four rounds, choice.

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  8. Workout 12/16/14: evening

    by , December 16th, 2014 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time at the Men's group last night at the college. It happens on the third Monday of each month, with a meal at 6pm then worship with music and a message at 7, and for those that can stay later the football game. I have been able to get to the past three meetings, but due to work it'll be a few months until I can make it again.

    I had an easy day today around the house, with some appointments to take care of. Tonight I made it to Masters ...

    200 swim/100 kick/100 pull (+100 IM drill)
    100 (skull/swim)
    4 x 25 burst and cruise

    8 x 50 on :10sr ~80% (+100 easy)
    50 kick into 50 pull (+50 pull)
    6 x 50 on :15sr [1,6 = even split, 2-5 = quarter strong] (+50 easy)
    50 pull (+ 50 pull) into 50 kick
    4 x 50 on :20sr best average (I did 100 and got out here)
    50 kick
    2 x 50 on :30sr FAST
    150 loosen and out
    -----------------------
    (Masters/Rec/2000 yds (I did 1950 yds in 45 min)

    Carol, Greg, Melissa, and Rachel finished out the workout. I talked with a buddy in the locker room; he started running a couple of years ago and was motivated by my 300 miles last year in the water to shoot for 1000 miles on land this year. He is less than 10 miles away! Even though I probably won't hit 150 miles this year, it is neat that I provided him with a crazy goal for this year. You never know who you may spur on!
    Categories
    Swim Workouts
  9. Catch up, Fri-Tues, Dec. 12-16

    by , December 16th, 2014 at 04:36 PM (The FAF AFAP Digest)

    Friday: Did the hour practice with Sewickley masters


    7 x 50 warm up
    8 x 25, SDK 15m @ :45
    4 x 25 burst + cruise @ :45
    100 EZ

    3 rounds w/fins of:
    5 x 50 back @ 200 pace @ 1:00
    1 x 50 EZ @ 2:00
    1 x 50 fast back kick @ 1:00
    1 x 100 EZ

    8 x 25 burst to 15 m dolphin kick w/board & cruise @ :30
    100 EZ

    Total: 2400


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


    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x4 x 5
    seated row, 80 x 3 x 8
    deadlifts, 85 x 4 x 6
    tricep press, 80 x 3 x 6
    kneeling ab crunches, 140 x 4 x 12
    bulgarians in streamline, 2 x 10 each leg
    HS hi row, 130 x 4 x 6
    streamline crunches, 2 x 50
    V ups, 10

    stretching, 15 min


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


    Monday: Swim/SCY/Solo @ Sewickley

    Warm up:


    usual 900

    Main sets:

    5 x 50 single arm fly @ 1:00
    50 EZ

    w/fins:
    5 x 100 flutter kick, descend @ 1:45 (to 1:05)
    50 EZ
    8 x 25 free, 1 breath @ :30
    50 EZ
    5 x 100 backstroke kick, descend @ 1:45 (to 1:01)
    100 EZ
    8 x 25 dolpin kick w/board @ 100 pace @ ;40
    100 EZ
    5 x 100 free, descend @ :145-2:00 (to :59)
    100 EZ
    8 x 25 smooth breast @ :40
    100 EZ

    Total: 3800


    Didn't realize I did this much. I was dead from weights, so didn't do much fast stuff. My upper back was really sore. I was looking at my blog from past years and realize I am much weaker now than previously. It's due to the long layoff when I moved and the shoulder problem, but still, I need to make some progress in this area.


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


    Tuesday: Swim /SVY @ Sewy w/Jim & Bill

    Warm up:


    10 x 100 @ 1:45
    -- I mixed up strokes and kick

    Main sets:

    8 x 25 shooters @ 1:00
    -- missed one of these due to losing nose clip
    50 EZ

    ww/fins:
    8 x 50 controlled speed backstroke @ 1:00 (31s)
    100 EZ @ 3:00
    8 x 50 @ 1:00
    -- 2 x 3 fast + 1 EZ
    -- did backstroke kick, 27s
    100 EZ @ 3:00
    8 x 50 controlled speed backstroke @ 1:00 (29-30)
    -- a little faster than the first round
    100 EZ

    Total: 2750


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

    Before we started the workout, Jim and I were opining that 200 fly was probably the hardest event for most masters. Bill disagreed, and proceeded to do the entire workout fly, except for the shooters. He must have bionic shoulders. I'm pretty pooped after that effort, but it was so nice to have company for the workout. I would never have done that main set on my own.

    Interesting article on call to move next Worlds out of Russia: http://www.swimmingworldmagazine.com...ipts-released/

    Updated December 16th, 2014 at 04:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Week 116 - Tuesday

    by , December 16th, 2014 at 03:36 PM (After a long rest)
    Yesterday I travelled to Atlanta and despite trying to swim with Dynamo Masters was unable to make the evening workout work. This morning I swam with Georgia Mastes at the Westminster High School. Islam with this group earlier this year and really liked the pool and the group. I saw many familiar faces and the workout was different from what I have been doing but was great fun noen the less.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    200 easy

    Main sets
    4x100 kick IM order by 25 on 1:45
    4x75 drill fly, back, breast on 1min
    4x50 free drill on :45
    4x25 fly on :30

    4x100 free on 1:20
    4x75 back on 1:10
    4x50 breast on :50
    4x25 fly on :30

    4x100 pull with paddles on 1:20
    4x75 pull no paddles on 1min
    4x50 free on :40
    4x25 fly on :30

    4x50 back on :45
    3x50 back on :40
    2x50 back on :35
    1x50 back on :30

    Warm down
    200 easy

    I was holding 1min per 100 pace on most of the free sets today and felt great. On the pull I was holding 58 pace. I always feel great in the water at the end of a taper but was expecting to feel crappy based on the length I held this taper. It makes me wonder if I need even more rest.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2014

    by , December 16th, 2014 at 02:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 4:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    4 x 25 stroke--fast-- :40 #4 on 1:00
    Three rounds. Round 1 stroke:fly, 2 back, 3 breast

    5 X 250 pull 4:00
    #1: long and smooth
    #2-3: 150 strong/100 fast
    #4-5: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/16/2014

    by , December 15th, 2014 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600**150 kick+50 swim X 3**

    8 X 125 IM 2:15
    Cycle 50's thru in IM order

    7 X 200 pull
    1/2: 3:00
    3/4: 2:50
    5/6: 2:40
    Rest 2 minutes and do #7 best effort

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  13. Week 115 - Friday

    by , December 12th, 2014 at 09:09 PM (After a long rest)
    With the bad weather that hit california yesterday my trip was hit. I ended up taking almost 3 hours to get from San Francisco airport to Oakland which should have been a 23-30 minute drive. Rain was so heavy that parts of the interstate were closed and traffic was diverted off the interstate. There were also mud slides in the Bay Area. I decided to cut my losses and not drive from San Francisco to Sacramento as planned today and instead decided to just fly home. The bad part as it relates to swimming was I was unable to swim yesterday and today had to swim when I got home. Today I did an easy 2k swim and felt ok. I am not sure how I will swim with the lack of sleep I have had the past two days.

    400 free with snorkel
    6x50 catchup on :50
    4x100 kick on 1:45
    6x100 pull on 1:20
    300 easy

    It's really nice to be home.
    Categories
    Swim Workouts
  14. Workout 12/12/14: noon

    by , December 12th, 2014 at 02:53 PM (Maple Syrup with a Side of Chlorine)
    My wife made it home safely from her adventure in Germany, and brought home a lot of chocolate and baked treats! We learned that flying through Newark, while a little cheaper, is not a great option due to delays and other issues.

    The kids had a snow day on Wednesday and a two hour delay yesterday, so our current exchange son has been able to experience this fun American happening. It's actually still snowing here in Vermont, although we did not get a lot of snow. Should continue into tomorrow, but my first event at BU is not expected to go off until noon so I will have plenty of time to make the three hour drive in.

    200 free/200 back/200 IM drill
    4 x (50 kick into 50 drill)
    4 x (25 DPS into 25 FAST IMO)
    200 loosen and out
    (Solo/Rec/1300 yds/35 min)
    --------------------------------
    Stretch out swim today. Off to my son's basketball game tonight, where I will probably keep the score book again. Then an early bedtime.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 12/15/2014

    by , December 12th, 2014 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:15

    4 X 50 1:00
    4 X 100 1:40
    8 X 25 sprint :40
    Choice. 50's and 100's: Swim #4 swim at 100%

    6 X 100 pull 1:30
    6 X 150 pull 2:15
    100's: descend 1-3/4-6
    150's: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  16. Wed-Thur, Dec. 10-11

    by , December 11th, 2014 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 rounds:
    100 smooth free @ 1:30
    3 x 50 kick, descend to 100 pace @ 1:00
    2 x 25 fast swim @ 100 pace @ :30
    100 EZ
    extra 100 EZ at end of set

    12 x 50
    odds = fast @ 100 pace @ 1:00 (3 swim, 3 kick)
    evens = EZ @ 1:30
    100 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 3600


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


    Swim/SCY/Solo @ Sewy

    Warm up:


    550 various
    100 scull
    100 chest press fly
    100 kick
    100 EZ

    Main sets:

    6 x 100 backstroke kick @ 2:00
    -- stay under 130 (went mostly 125s)
    100 EZ

    6 x 75 fly/back/breast w/fins + 25 EZ @ 1:45
    100 EZ

    6 x 100 kick w/fins @ 1:45, 100 EZ at end of set
    75 kick @ 200 pace
    :10 rest
    25 fast kick

    4 x
    3 x 50 free w/paddles & fins @ 200 pace @ :50
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3750


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

    Pitt is now closed from Dec. 11-Jan. 4. Depressing ... And even though the pool is closed, I still have to coach. Not that I would want my swimmers to have to take three weeks off! I'm sure this will cause me motivational issues. But I'm getting used to them, having had them for months now. My goal will be just to stay in the water, and I'll probably do more aerobic work (see today's workout).
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 12/12/2014

    by , December 11th, 2014 at 02:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    2 X 50--faster-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    4 on 1:10
    6 on 1:00
    1 X 100 swim

    4 X (4 X 50--descend 1-4--
    Round 1: free :50
    Round 2: breast 1:00
    Round 3: back 1:00
    Round 4: fly 1:00

    5 X 300 pull 4:30
    #1-4: negative split
    #5:best effort

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  18. Week 115 - Wednesday

    by , December 10th, 2014 at 10:53 PM (After a long rest)
    I went to bed pretty early last night and slept solid but felt very tired this morning. I think all the driving in and around LA caught up with me because I felt mentally fried. Today's workout was at the old ucla sunset pool which is definitely older and lesser quality than Spieker. I struggled with lane lines and currents in the pool today. Today was stroke day and I did more stroke by a country mile than I am used to doing. This was once again lcm and again all aerobic.

    Warm up
    400 free with snorkel
    400 pull
    300 kick with every 50 a 25 of kick IM order
    200 IM drill
    100 IM

    Main sets
    2x(100 IM on 1:45, 4x50 IM order drill build by 25 on 1min, 100 free on 1:30)
    3x250 (swum as 150 Fly, back, breast by 50, 100 kick) on 5mins

    Warm down
    200 easy

    With the current in the pool and my sighting challenges on back I have nice bruises down my arms and back. It was still fun and as usual I felt better at the end of practice than the beginning. Off to San Francisco tonight and I hope I am able to swim with Burlingame in the morning. This part of the trip will be crazy busy with SF tomorrow and a drive to and from Sacramento on Friday before heading home on Friday night. Oh how I crave my own bed!!!
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 12/11/2014

    by , December 10th, 2014 at 03:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    1 X 200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 x (3 X 100
    Rounds 1/3: IM on 2:00
    Rounds 2/4: Free on 1:45
    Descend all rounds 1-3

    1 X 200 3:20
    4 x 50 descend 1:00
    Three rounds--pull or swim

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  20. Week 115 - Tuesday

    by , December 10th, 2014 at 12:20 AM (After a long rest)
    I had a pretty long day yesterday but the thought of today was a little intimidating. I had back and forth meetings in Newport Beach and downtown LA with not a lot of time between meetings for my liking. This morning I swam with the UCLA masters once again at the Spieker pool. Yesterday I was amazed at how great a pool it is and today I was even more impressed. Unfortunately the photos I took don't do the pool justice. The facility is just world class!


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    Today was the UCLA aerobic day and a number of there team did a 5k+ workout long course. Due to my work schedule and my desire to extend my taper til this weekend I swam for an hour which long course was plenty.

    Warm up
    400 free with snorkel
    300 swum as 100 swim, 100 IM drill, 100 swim
    200 swum as 50 free, 100 IM drill, 50 free
    100 swum as IM drill

    Main sets
    8x50 kick alternating back and breast kick with no board on 1:10
    4x100 free pull on 1:30
    600 free on 8:30
    2x150 free on 2:15
    300 free on 4mins
    2x150 free on 2:15
    300 free on 4mins

    Warm down
    200 free easy

    I swam everything aerobic today holding 1:15 LCM pace throughout the free parts of the main set. Just like yesterday I was a little sore but went pretty conservative.
    Categories
    Swim Workouts
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