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  1. Wed-Thur, June 29-30

    by , June 30th, 2016 at 06:00 PM (The FAF AFAP Digest)
    Wednesday: Swim/SCM/Solo:

    500 various
    6 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

    25s= 100 pace
    10 X 25 fly @:45
    50 EZ @ 1:15
    10 X 25 back @ :45
    50 EZ @ 1:15
    10 X 25 breast @ :45
    50 EZ
    10 X 25 free @ :45
    200 EZ

    Total: 2350 m



    Thursday: Swim/SCM/Solo

    500 various
    4 X 25 scull + 25 free
    50 EZ
    4 X 25 shooters
    50 EZ

    8 X 25 burst SDK + cruise @ 1:00
    100 EZ

    10 X 25 AFAP + 75 EZ @ 3:00
    100 EZ

    16 X 25 @ 100 pace @ :45
    -- 4 X IM order
    150 EZ

    8 X 25 with chute, fins & paddles @ 1:00
    100 EZ

    Total: 3150 m


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


    I'm a little tired after 4 workouts in a row with AFAP or race pace work. Decided not to bother with weights while I was here. The chute will have to substitute.

    Prelims was a little snoozy today. The women's 200 breast seemed very slow. Womens 100 free a little faster. Kelsie Worrell has a tough double tonight with the 100 free semi and 200 fly finals. The final of the men's 200 breast will be exciting. Much less excited for the men's 200 IM semis with all the scratches -- Prenot, Licon, Dwyer, Kalisz, etc. It's hard for me to believe these guys don't have the training base to survive a morning swim and an evening final.

    While I was watching 200 breast prelims, Fort 21 wandered over to the Aquazone. She ended up having personal conversations with Ian Crocker and Nick Thoman. And then had Crocker take a photo of her and Matt Grevers. She said that Grevers seemed sad, understandable of course. Shirley Babashofff is signing autographs now so we are heading over.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 06/29/2016

    by , June 28th, 2016 at 11:38 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading to Olympic Trials tomorrow so won't be posting until next week.

    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    1 X 400 6:30
    2 X 200 3:20
    3 X 100 1:40

    1 X 100 kick 2:40
    8 X 50 kick 1:20

    3 x 200 4:00
    3 X 150 3:00
    3 X 100 2:00
    3 X 50 1:15
    #1 swim: build
    #2 swim: fast
    #3 swim: easy/recovery
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  3. Week 196 - Monday

    by , June 27th, 2016 at 09:58 PM (After a long rest)
    I slept well last night but my elbow is still hurting and the numbness in my forearm is still there. I see the doctor on Wednesday. I continue to ice frequently.

    Pool was setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    8x100 kick with fins on 1:30
    4x(300 free on 3:45, 200 on 2:30, 100 on 1:15)
    8x50 free drill on 1min

    warm down
    200 easy
    Categories
    Swim Workouts
  4. Week 195 - Saturday

    by , June 27th, 2016 at 09:55 PM (After a long rest)
    I am starting to get really worried about my elbow with some numbness in my right forearm. This morning was very painful and the pain really did not go away the whole workout. I iced as instructed by my doctor but it's just not getting any better.

    Pool was setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    8x100s on 1:30 descend 1-4,5-6
    4x(2x100 fast on 2mins, 50 easy on 1min)
    8x50 free drill on 1min
    8x50 kick on 1min

    warm down
    200 easy
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 06/28/2016

    by , June 27th, 2016 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 3 on 2:00/3 on 1:50
    4 x 150 2:40
    1 X 300 negative split

    2 x 200 kick 5:00

    8 X 50 1:10
    6 X 100 2:00
    All choice
    50's: #4 and #8 @ 100%
    100's: #3 and #6 @ 100%

    4 X 250 pull 4:00
    Last 50 is fast

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  6. Sat, June 25

    by , June 25th, 2016 at 02:15 PM (The FAF AFAP Digest)
    Got in a quick swim at Lebo this am. That's all I had time for before heading to the airport. But I got in some AFAP 50s.

    500 various
    4 X 25 scull + 25 free
    4 X 50 burst + cruise
    50 EZ
    4 X 50 AFAP + 150 EZ
    100 EZ

    Total: 2050 m


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

    I'm at the airport now. Time for some swim nerd fun at trials!
    Categories
    Swim Workouts
  7. Week 195 - Friday

    by , June 24th, 2016 at 05:46 PM (After a long rest)
    I did not get back from Minneapolis until late last night and by the time I turned work off it was gone midnight which left me with about 4 hrs. of sleep before my alarm went off for practice. To say I was dragging this morning was an understatement.

    My son also came to the pool with me for the third day in a row.

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

    Main Sets
    6x(100 kick on 1:45, 2x25 afap on :30)
    4x200 free with snorkel on 2:40 descend 1-4
    12x50 on the power tower with 50lbs on 1min

    Warm down
    200 easy

    I was very sluggish and achy on the first main set but finally got going on the 200s. On the 100s kick I was holding 1:25's and on the 25s I was going :12/:13s. On the 200s I started out at 2:04 and descended going 2:02, 2:01, 2:00. On the power tower I was coming in at 25 on :18/:19s.

    Tomorrow is going to be a little crazy with practice from 7-8 followed by coaching my senior group from 8-10 and then swimming in a meet in Frisco which is about 40 miles from Rockwall which starts at 11am. I plan on getting to the meet as soon as possible and warming up in the shirt 25scy pool while the meet is going on. I am entered in both the 200 and the 50 free. Should be fun especially after a workout earlier in the morning.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 06/27/2016

    by , June 24th, 2016 at 12:50 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
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: fast

    4 X (3 X 100 2:15 #3 on 3:00
    Choice. #1/2 are moderate--#3 is fast

    4 x 300 pull 4:30
    Negative split

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  9. Week 195 - Thursday

    by , June 23rd, 2016 at 06:05 PM (After a long rest)
    I had a day trip to Minneapolis today and up until late last night thought I would be unable to workout. I realized my flight did not leave dfw until 8am and this afforded me time to lift, drive home and shower with enough time to get to the airport. To say this morning was a rush is an understatement but it worked. My son joined me at the gym and getting him motivated at 4:15 was part of the challenge. Still, I applaud him for going even if it was reluctantly.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    I felt pretty decent on the abs today. We also face timed one of our training group who was traveling which was geeky fun!
    Categories
    Swim Workouts
  10. Wed-Thur, June 23-24

    by , June 23rd, 2016 at 02:01 PM (The FAF AFAP Digest)
    I was stuck at home all day Tuesday waiting for Verizon (5 hours late ...). I tried to go swim at Bethel Park at night, but there was a swim meet there. I've been having bad luck with pools lately. So I missed another workout.

    I did a double yesterday to make up for it. I haven't been back to the gym since before Nationals, so have probably some strength. I have been doing some core-focused dryland at home. With three vacations before my target meet, that has kind of killed ramping up the gym work. But I did do some light weights yesterday.

    Wednesday:

    Drylands:

    rehab ex
    face pulls, 40 x 3 x 20
    explosive leg extensions, 75 x 3 x 15
    deadlifts, 45 x 2 x 8
    russian twists on incline, 25 x 3 x 20
    DB rows, 30 x 3 x 8 each side
    good mornings, 45 x 4 x 6 each side
    lateral raise, 50 x 4 x 5
    hip abductor, 100 x 4 x 8
    single leg stand on bosu in streamline, 1:00 each leg
    captains chair leg raises, 3 x 15
    altitude drops, 5

    Then I went to Pitt at night ... It was fly night. I am not terribly fond of doing SCY with 5 people in a lane so modified.

    Swim/SCY @ Pitt

    Warm up:

    300 various
    6 x (25 shooter + 25 EZ) @ 1:10
    8 x 25 single arm fly @ :35
    50 EZ

    Main sets:

    8 x 25 power kick to 15m @ :45
    50 EZ

    3 x 100 fly with fins
    -- no, did 4 x 50 burst SDK + cruise
    100 EZ

    6 x 100 IM @ 2:00
    -- no, I did 6 x (25 AFAP + 25 EZ) @ 2:00
    100 EZ

    6 x 50 fly w/fins @ 1:00 w/10 SDKs per length
    -- no I would be UW the whole way
    -- I did 5 x 50 fly-back w/8 SDKs each length + 1 x 50 EZ and I was super fatigued after this
    100 EZ

    4 x 100 IM @ 1:50
    -- no, I did 3 x (25 AFAP + 25 EZ) @ 1:50 & 1 x 50 EZ
    100 EZ

    8 x 25 fly w/fins @ 100 pace @ :45
    200 EZ

    Total: 2900


    Thursday:

    I was tired from yesterday's double and late workout, but still wanted to make it to adult swim at Lebo. Have plans to see Chicago later and wanted to get the swim out of the way.

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free)
    5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
    100 EZ
    5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
    50 EZ

    6 x 50 DPS free w/paddles
    50 EZ

    Total: 2200 m


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


    I signed up for the Terrapin Cup in MD today. Just one day, Sunday July 10, and only 2 events (50 fly, 50 back). I may not go, might be sick of traveling after Trials. But I wanted to give myself the option.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 06/24/2016

    by , June 23rd, 2016 at 11:08 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to Sharks meet we only have 1 hour this morning.

    LCM
    WARM UP:
    2 X 150 3:00
    3 X 100 1:45
    6 X 50 1:00--Descend 1-3/4-6
    1 X 200 kick

    4 x 50 1:15
    1 X 100 3:00
    Choice--4 times through.
    50's: odd: strong even: easy
    100's: swim @ 100%

    WARM DOWN
    Categories
    Swim Workouts
  12. Week 195 - Wednesday

    by , June 22nd, 2016 at 09:10 PM (After a long rest)
    My wife is painting my daughters bedroom this week and as a result her bed is in the hallway. The past couple of nights she has decided to start the night in her bed but to finish it in ours. This morning I woke up with my daughters head wedged squarely between my shoulder blades; I was sore as a result. I slept really solid which was good since I did not know she had come down but when I woke up I felt like she had been there a week.

    Today the the pool was setup scy. I am sick of swimming scy already and hope we go back to lcm soon. The pool should be switched each night but the water polo team don't seem to be holdi up to the agreement in place with the aquatic Director.

    I seem to to be the only one in training group who prefers real course to short course.

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

    main sets
    8x100 build by 25 free with snorkel on 1:30 descend 1-4 and 5-8
    16x50 on :50 at 200 race pace
    200 easy
    12x75 kick on 1:15 descend 1-3,4-6,7-9,10-12

    warm down
    200 easy

    i was swimming great on the build and descending 100s set and descended from 1:04-1:00 and 1:04-:59. I then had a great set of 50s holding :26/:27s on the faster interval. The kick set I descended from 1:05 to 1min which was also a good set for me. My swimming was all good today but my elbow still hurts and is taking the shine off my outlook.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 06/23/2016

    by , June 22nd, 2016 at 11:30 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 X 200 IM 4:00
    4 x 50--1 of each-- 1:15 #4 on 1:30
    Two rounds

    2 X (5 X 150 2:30 2:15
    Round 1 interval left, 2 right.
    Pull--last 50 fast on all 10

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  14. Week 195 - Tuesday

    by , June 21st, 2016 at 09:38 PM (After a long rest)
    Work has been rough yesterday and today but I had a decent night of sleep. I woke up tired but got going pretty quick and was looking forward to my workout this morning.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    20x50 with snorkel at 1000 race pace to my feet on :50
    300 easy

    i had to cut my swim workout short today so the pool could be flipped. I was able to hold :29/:30s on the 50s and finished with a :27 to my hand.

    I am swimming my first LCM meet on Saturday in frisco. I signed up for the 200 and 50 free. I would have liked to have swum more events but my daughter has a meet and I need to be back in rockwall to be dad.
    Categories
    Swim Workouts
  15. Week 195 - Monday

    by , June 21st, 2016 at 09:33 PM (After a long rest)
    My daughter swam at the Bill Nixon invite, a 4 day AA level meet in Mansfield which is about 50 miles from our house and about a 90 minute drive in traffic. We ended up staying in a hotel so that we did not have to go back and forth. I was on deck being dad and also coaching the seniors. Across the board we had an awesome meet with one of my swimmers get an Olympic Trials cut in the 4IM. I also had 4 kids get Junior Nationals times and another 10 or so Futures cuts. We had an awesome meet across the board. My daughter swam 7 events and did 7 best times including another 13 second drop in the 200 back(she is 12 and just missed the sectionals time). Air quality in the pool got bad as the meet went on and she had a tough finals session and final day at the meet but I think she could get the sectionals time this season.

    As as a result of being on deck and away from rockwall I was unable to swim so had a few days off. Despite sleeping ok on Sunday night this morning came too early and I felt the time out of the pool. Luckily the pool was setup scy so I sort of got off easy.

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

    Main sets
    9x300 free on 3:30 descend 1-3,4-6,7-9
    6x125 kick on 2:15

    Warm down
    200 easy

    I took forever to get loose and despite the time off over the weekend my elbow hurt like heck until I got warm. On the 300s I descend from 3:15-3:05. By the end I felt pretty good. On the 125s I was coming in on 1:50s
    Categories
    Swim Workouts
  16. Week 194 - Thursday

    by , June 21st, 2016 at 09:24 PM (After a long rest)
    This is a catchup blog entry from last week.

    My Elbow was still hurting so I kept the swim portion short.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    5x200 easy free with :15 rest
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 06/22/2016

    by , June 21st, 2016 at 11:34 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    8 X 50 kick 1:20
    1-4: moderate 5-8: fast

    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 x 50 fast 1:15
    1 X 100 easy 2:15
    Four rounds--choice/ easy swims:free

    6 X 200 pull 3:00
    negative split all 6

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 06/21/2016

    by , June 20th, 2016 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    1 X 100 faster 2:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    Two rounds

    2 X 100 IM 2:00
    2 X 50 stroke 1:15 #2 on 1:30
    Four rounds--50's are choice

    5 X 250 pull 3:45
    Build final 50 to fast

    WARM DOWN: 3 X 50 easy

    4400M
    Categories
    Swim Workouts
  19. Friday June 17

    by , June 17th, 2016 at 09:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    Warm up:

    500 various
    100 scull
    6 x 50 fly drills
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:15-1:30
    100 EZ

    2 rounds w/fins:
    4 x 25 fly @ 100 pace
    :40-45 rest
    4 x 25 back @ 100 pace
    :40-45 rest
    4 x 25 breast @ 100 pace
    :40-45 rest
    4 x 25 free @ 100 pace
    :40-45 rest

    R1 done @ :45, R2 done @ :40

    200 EZ

    10 x 25 kick hold best average @ :45
    100 EZ

    Total: 2800


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

    Got in a swim at the Y. Nothing too tough. I was a bit tired from sunshine and cocktails. Leaving for home tomorrow am. I don't really want to leave! But recognize that I need to do some AFAP long course 50s.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 06/20/2016

    by , June 17th, 2016 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 400 kick + 100 swim

    4 X 50--fast-- 1:15
    1 X 200 moderate 4:30
    Three rounds--choice

    12 X 100 pull
    5 on 1:35
    5 on 1:30
    2 swim down 2:00

    4100M
    Categories
    Swim Workouts
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