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  1. Week 127 - Tuesday

    by , March 3rd, 2015 at 09:32 PM (After a long rest)
    I am still not feeling back to normal after last Thursday night Friday morning flight delay. Despite being tired I had a rough night last night waking up several times. Today was a weight workout with an easy swim and after getting warmed up I felt ok.

    Weights

    10 mins on vasa swim bench, done as 90 seconds on 30 seconds off.
    3x(5mins of abs - flutter kick, oblique crunches, leg extension, one arm one leg planks, flutter kick with 45 seconds of exercise and 15 second transition) with 1 min between rounds
    3x(leg press, leg extension, lunges, leg curls, lower back extension) with 10 reps per round at 80%, max, fail, level of effort

    swimming
    400 free with snorkel
    6x50 catchup on :45
    6x100 free on 1:30
    4x100 kick on 1:45
    300 easy
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/04/2015

    by , March 3rd, 2015 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 free 1:30
    4 X 50 kick 1:15
    4 X 100 IM 1:45
    4 X 50 kick 1:15
    4 x 200 free 3:00
    4 X 50 kick 1:15
    4 X 200 IM 3:30
    4 X 50 kick 1:15
    4 X 50 warm down 1:00

    4800Y
    Categories
    Swim Workouts
  3. Another day of Sleep Swimming

    by , March 3rd, 2015 at 08:32 AM (Mixing it up this year)
    I just couldn't wake up this morning so I did sleep swimming for most of practice. Even the 400 IM's.

    500 free
    500 free kick w/zoomers
    2x400@9:00 IM in 7:22 and 7:03
    500 free kick w/zoomers
    3x200@3:15 free w/paddles, bouy & snorkel holding 3:00
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  4. Sun-Mon, March 1-2

    by , March 2nd, 2015 at 03:53 PM (The FAF AFAP Digest)
    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 80 x 3 x 8
    rear delt flys, 60 x 3-4 x 8
    skull crusher + straight leg raise combo, 40 x 3 x 12
    cable twist w/yoga ball, 30 x 3 x 8 each side
    saxon side bends w/plate, 3 x 15
    kneeling ab crunches, 140 x 3 x 12
    straight arm dips, 75 x 3 x 25
    hip abductors, 110 x 4 x 5
    ?? something else, can't remember

    Too tired to go to yoga.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    Main sets:

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on belly
    100 EZ

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on back
    100 EZ

    8 x 50 free w/paddles @ 200 pace @ 1:00
    100 EZ

    8 x 50 back w/paddles & fins @ 1:00
    150 EZ

    Total: 3450


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

    I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
  5. Sarasota Y Sharks Masters 5:30 AM Workout 03/03/2015

    by , March 2nd, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 25 sprint kick :45

    10 X 100 2:00
    #1: easy
    #2-10: 50 fast + great turn and breakout/50 easy

    6 X 200 2:40 or 3:00--Pull
    #1-5: negative split
    #6: swim down

    4700Y
    Categories
    Swim Workouts
  6. Workout 03/02/15: morning

    by , March 2nd, 2015 at 10:33 AM (Maple Syrup with a Side of Chlorine)
    After church yesterday I went to the nursing home for the service there, then stayed home for the night. There was a concert a couple of towns east from me, but the snow made a return and I decided to stay put. I was able to catch up on some reading for class, and get in two shoveling before hitting the pool this morning for an easy swim.

    200 free/200 back/200 im drill
    600 Shark Swim
    100 easy and out
    (Solo/Rec/1300 yds/25 min)

    I will miss town meeting day today sure to work, but will hit the voting polls tomorrow morning before work.
    Categories
    Swim Workouts
  7. Week 127 - Monday

    by , March 2nd, 2015 at 09:36 AM (After a long rest)
    I had a fun weekend watching my daughter swim at her meet. Unfortunately as an 11 year old she is still some way off her 11/12 TAGS. Times but had a great season despite all her challenges and get 4 more best times this weekend. I even managed to get a nap yesterday afternoon.

    This morning was a longer distance aerobic workout and it was tough. I did not have my mojo today and everything took more effort than normal. I suspect the last week of strange schedules and weather related delays played into how I felt today. Fingers crossed this week will be more normal.

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

    Main sets
    10x300 pull with paddles on 3:30
    12x75 back kick with fins on 1:05
    10x50 two turn 50s focusing on tight turns on 1min

    Warm down
    100 easy

    I started out at 3:10 on the 300s and descended to 3:06 by the last round but this felt quite tough today as opposed to hitting a rhythm and feeling good throughout as I have done before. I worked the kick set pretty hard and was coming in on :43s. The two turn 50s I was pleased with my turns and actually felt good going over tight.

    7 weeks til Nationals! Hard to believe it's March already.
    Categories
    Swim Workouts
  8. Distance work today

    by , March 2nd, 2015 at 08:24 AM (Mixing it up this year)
    This was a good one, thank goodness for my Garmin counting for me.

    500 free

    4xrest 1:30 between each set
    5x100@1:30 free w/paddles & bouy Round1 held 1:29, Round 2 held 1:27, Round 3 held 1:25, Round 4 heald 1:23

    500 free kick w/zoomers moderate
    500 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  9. Workout 02/28/15: morning

    by , February 28th, 2015 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    The basketball game on Tuesday was fun, and I was only mildly sore the next couple of days despite not having played in about a year. We were up at halftime, but the whippersnappers wore us old folks down to take the win. Yesterday I was able to join the kids as a chaperon for ski day at Mt. Snow. It was cold (high single-digits to mid teens), but the sun was bright and there was not a cloud in the sky. It was great to get out on the snowboard again! Here is a pic of one of the kids behind us...


    Headed to Masters workout this morning ...

    200 Swim/100 Kick/200 Pull (plus 50 drill)

    2 x
    4 x 50 on :55 descend (I did 5 @ :45)
    2 x 100 hard on 1:55 (I did 3 @ 1:30 with snorkel)
    200 DPS (I used snorkel and AP)
    50 easy back

    1 x 50 kick :15sr
    1 x 100 pull :15 sr
    1 x 50 kick :20 sr (I did 100 here)
    4 x 75 on 1:10 (easy-build-fast)
    50 easy
    Work on butterfly as a group (~200 yds)
    out
    (Masters/Rec/2950 yds/90 min)
    -------------------------------------

    Great workout that I found in the my binder. We had a full pool with Greg, Luiza, Rachel, Meg and Kevin, with Tim on his own. I enjoyed a little sweat in the sauna after practice as well.

    This afternoon Lena and I went to a memorial service for Marion C, a 96 year old saint that I first met when I started going to church in 1998. She and her husband (a retired Pastor) welcomed me as I entered the sanctuary with my family, and served as spiritual role models when I accept Jesus as my Savior. They loved each other with a love that I never witnessed before, and also shared that with the lives of anyone that they came into contact with. She continued to play the piano when I later helped with Sunday evening services, and even earlier this year at the nursing home where she resided. At the fellowship time after the service we were able to meet up with friends from years ago and share with each other all the ways that Marion spoke into our lives. Amazing woman of God.

    Updated March 1st, 2015 at 03:11 PM by rxleakem

    Categories
    Swim Workouts
  10. Week 126 - Saturday

    by , February 28th, 2015 at 07:40 PM (After a long rest)
    The DAM Sring Meet was cancelled yesterday due to snowy weather in the Dallas metroplex, so alas I did not get to swim the 400,200 and 100 IMs I had entered. I am not sure if the meet will be rescheduled or it's just cancelled for this spring. I suspect the later.

    instead I got to workout in Rockwall and watch my daughters swim meet. She swam 3 out of 4 best times and this is the second meet where she seems back to her normally happy self.

    Todays workout out was pretty all attended but not many of the guys and girls I train with were there for a variety of reasons. We did our normal race pace set but instead of dropping the send off Tom had everyone go on 2mins which was fine by me today.

    Warm up
    400 free with snorkel
    10x50 kick on 1min

    Main set
    16x100 on 2mins at 500 race pace

    Warm down
    10x50 free perfect stroke
    200 easy

    I felt ok on the 16x100s holding 56/57s the whole way but felt pretty tired on the last 5. Last week although done on a faster send off for sure felt better.
    Categories
    Swim Workouts
  11. Friday, Feb. 27

    by , February 28th, 2015 at 03:13 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    800 various

    Main sets:

    5 x (75 smooth fly w/fins + 75 EZ)
    -- smooth fly is basically my 100 pace these days
    -- I seem to have zero fly endurance at the moment, having only started swimming fly again in Jan.
    50 EZ

    5 x (75 back kick w/fins + 25 EZ)
    -- UW 15m+ each length
    50 EZ

    5 x (75 breast @ 100ish pace + 75 EZ)
    50 EZ

    5 x 75 free w/paddles @ 200 pace @ 1:15
    125 EZ

    Total: 3450


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

    I was feeling zonked yesterday and still very sore from weights. Times were all fairly slow. Maybe the body is in shock from the abrupt jump back into training after a layoff and time change. It was really more of an aerobic workout than a race pace workout. I'm going to take today off and then try to regroup with weights and yoga on Sunday.
    Categories
    Swim Workouts
  12. Week 126 - Friday

    by , February 27th, 2015 at 08:14 PM (After a long rest)
    Yesterday was a blur. I had a one day up and back trip to Denver leaving Dallas at 7am and coming back at 7pm. The weather has been pretty wintery and I always have fears about delays. As it turned out getting out of Dallas was no problem and I made my meeting in Denver with no issues. Coming home was a different story with a 3 hour delay which meant we landed at DFW around 2am and it was almost 3am when I got home. Despite the travel difficulties I made it home safe and the trip was worth it from a business perspective.

    Today I slept till about 9am and had a leisurely morning catching up on emails. I emailed a few people last night and cancelled my morning meetings because I knew I would be tired, which I was. I emailed one of my training partners and agreed to workout at lunch.

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

    Main sets
    6x100 kick on 2mins
    6x(2x50 kick on 1min, 2x75 build by 25 with last 25 all out. on 1:10)
    12x50 drill swim by 25 on 1min

    Warm down
    200 easy

    Nothing to write home about today. I felt like I had been backed over by a truck but put this down to the late night and all things considered it was not bad. It felt good to swim!
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 03/02/2015

    by , February 27th, 2015 at 03:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    8 X 50 KICK 1:15
    4 X 100 1:30
    1 X 200 negative split

    1 X 200 3:30
    4 X 50 1:00--#4 on 2:00
    Three rounds.
    200's: swim 2 X 100 IM
    50's: one of each IM order

    4 X 250 3:20
    4 X 150 2:00
    Pull
    250's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  14. This was a tough one and I didn't bring up the rear

    by , February 27th, 2015 at 08:29 AM (Mixing it up this year)
    Swam mid pack with 2 guys behind me today that meant I pushed the entire time and swam with paddles & bouy the entire time. Yes I was the only female in the lane today.

    Paddles & bouy for everything
    400 free
    300 free
    3x100@1:45 free
    300 free
    200 free
    4x50@1:00 free

    4x100 free descending interval 1:50, 1:45, 1:40, 1:35
    200 free EZ
    3x100 free descending interval 1:50, 1:45, 1:40
    200 free EZ
    2x100 free descending interval 1:50, 1:45
    200 free EZ
    100 free fast
    200 free EZ
    200 slow no paddles & bouy

    Total 3700 meters
    Categories
    Swim Workouts
  15. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 05:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

    6 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


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

    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    http://www.patriotmasters.org/2015.Colonies.Estimated.Timeline.pdf

    Updated February 26th, 2015 at 05:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 02/27/2015

    by , February 26th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    10 X 100--choice-- 2:00
    odd: easy even: strong--85/90%

    1 x 300 4:30 4:00 3:45
    1 X 200 3:00 2:40 2:30
    1 X 100 1:30 1:20 --
    Three rounds. Round 1 interval left, 2 middle, 3 right. Pull.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  17. An easy day in preparation for tomorrows Long Course

    by , February 26th, 2015 at 08:55 AM (Mixing it up this year)
    Since I will be in with the fast crowd today I decided to do some easy butterfly.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel & zoomers
    200 torque drill w/snorkle & paddles
    200 1 arm fly w/zoomers
    200 streamline fly kick on back w/zoomers
    200 fly in 3:31
    500 free

    Total 2500 yards
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 02/26/2015

    by , February 25th, 2015 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:15
    5 x 100 kick--2nd 50 fast-- 2:15
    1 x 50 swim

    2 x 75 1:30
    4 x 25 fast :40 #4 on 1:20
    Four rounds, stroke--no free

    3 X 200 3:00
    4 X 50-descend- 1:00
    Two rounds-pull

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  19. Week 126 - Wednesday

    by , February 25th, 2015 at 09:45 AM (After a long rest)
    I was pretty tired this morning after yesterday's swim with the seniors but luckily we had no snow as was predicted overnight. Despite being tired I had a good practice and after loosening up felt pretty decent in the water. We had a very small crowd this morning which I found a little surprising after the pool being closed for a couple of days. I guess not everyone is obsessed as me.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    12x25 under waters with fins on :35

    Main sets
    5x(4x50 free on :35, 100 back on 1:20, 100 kick on 2mins)
    100 easy
    16x50 on :50 swum at 200 race pace

    Warm down
    200 easy

    The first main set was rough but after round 1 i loosened up and it got better. The intent was to swim the whole set strong and was holding :30s on the 50s, 1:08s on the 100s back and 1:25s on the kick. I was very consistent today despite getting pretty tired towards the end. The 16x50s were really tough and I almost quit at 4 but stuck with it and held 27s throughout.

    Now off to fight Dallas traffic.
    Categories
    Swim Workouts
  20. Week 126 - Tuesday

    by , February 24th, 2015 at 09:34 PM (After a long rest)
    I feel guilty complaining about the weather when I look at the media reports on cities like Boston and New York, however we had an ice storm that came through late Sunday and has pretty much shutdown Dallas the past few days. It's wild to see clear roads turn to inch thick sheets of ice in less than an hour. Dallas only has like one grit truck so once or twice a year the freezing rain brings the city to a standstill.

    As a result of the ice, most school districts shut down Monday, today and likely tomorrow; the national weather center is predicting 1-3 inches of snow tonight. Since our facility is owned and run by the Rockwall ISD the pool is closed when the schools are closed. Yesterday I was bouncing off the walls with no swimming so did Yoga at the house with my daughter following along to a dvd my wife had. It was pretty lame and I hardly broke a sweat. This morning I got up normal time and did 45 minutes of ab focused Pilates I found on YouTube and it was great. 45 minutes of non stop abs which I have felt all day.

    I had a busy day today starting with my annual review with my boss and so I had to get to the office with all the other crazies who seem to come out in the roads when it's icy. I saw one guy accelerate before a bridge and then do a 180 on the bridge. What a moron! Anyhow I made it safe and unscathed into the office and my review went well. At around 1:30pm I got an email from the age group coaches saying that the pool was open for afternoon practice. I had a busy day but somehow was able to bring my last meeting forward a couple of hours which meant I got home with enough time to head to the pool and swim with the senior racer group. These are the fast 17-18 year olds at our club and are coached by Neil walker. I love swimming with them but get to do it so rarely. It's always a fun workout and today was no exception.

    Warm up
    100 free
    300 free with snorkel
    200 kick

    Main sets
    3x(450 done as 25 kick, 25 free, 25 pull, 25 free, 50 kick, 50 free, 50 pull, 50 free, 75 kick, 75 pull
    3x20 vertical kick
    250 done as 125 free drill, 125 back
    3x20 vertical kick) no rest between swims


    2x(400 free on 4:40
    4x100 on 1:25 swum as 50 kick, 50 swim IM order by round
    :40 seconds rest and transition to equipment
    300 pull with paddles on 3:20
    4x75 on 1:10 swum as 25 scull, 50 pull
    200 kick with snorkel, fly, flutter, fly, flutter on 3:30
    4x50 kick on :55 descend 1-3 with number 4 all out
    100 free DPS on 1:20
    4x25 on :40 AFAP)

    3x with fins(100 AFAP on 1:20 swum as 50 kick, 50 free,
    50 AFAP on :40 swum as 25 kick, 25 free
    100 easy on 2mins)

    Warm down
    200 easy

    I felt like I was bouncing off the walls this week without swimming. This one was a lot of yardage(7450 by my counting) but exactly what I needed. I am pooped but with some uncertainty about pool availability the rest of the week I feel good about this one. It was good hanging with the fast kids and the coach gets a big kick out of telling the swimmers to not let old Father Time beat them . It just motivates us all. The 400s in particular were brutal with a few of the guys negative splitting and going 4:00s with me coming in about 5 back. I was in the gutter lane which has steps at one end which make it almost impossible to tumble and push off without getting your feet all caught up in the recessed steps in the wall. I was still happy with the entire set and most definitely held my own.

    Fingers crossed I can get to the pool tomorrow and we will be doing our 200 race pace set. I have to travel to Denver on Thursday for a meeting. Luckily the trip is just a day trip but I am very unlikely to swim and due to a really early flight I am unlikely to lift.

    What a strange week!
    Categories
    Swim Workouts
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