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  1. Monday 3/24/14

    Monday 3/24

    PM only SCY

    400 swim (under H2O turns at far end of pool, open turns at the near end)
    4x75 @ 1:20 kick/drill/under H2O kick w/ fins
    3x100 @ 1:20 smooth D1-3

    4 @ 2:30 pull w/ buoy + paddles + snorkel
    4 @ 2:20 swim w/ paddles
    2 @ 2:20 strong N.S. (1:08/1:04, 1:10/1:03)

    100 EZ

    6x25 @ 1:00 FAST BK w/ fins

    250 EZ

    Total: 4500
  2. Taper Time day 2

    by , March 25th, 2014 at 08:43 AM (Mixing it up this year)
    I have left the paddles for the next 3 weeks. I miss my paddles..... A little distance and a 200 fly and I am good to go.

    500 free
    500 free kick w/zoomers

    2 times thru
    1x200@3:30 free went 3:01, 2:59
    2x100@1:45 free went 1:30, 1:30, 1:29, 1:29
    4x50@1:00 free went 44,43,42,41,44,43,43,43

    500 free kick w/zoomers
    200 fly for time 3:26
    100 free

    Total 3000 yards
    Swim Workouts
  3. Taper day 4... Pace Out!

    by , March 27th, 2014 at 08:27 AM (Mixing it up this year)
    Was late today, had to put gas in the tank to get there.

    Today was a pace day and a little bit of sprint! What a combo. No 200 Fly today or tomorrow.

    500 free
    500 free kick w/zoomers
    10x50@:55 free w/snorkle & bouy holding 43's
    10x50@:50 free holding 41's
    500 free kick w/zoomers
    6x50 from block 15m sprint rest EZ alt free/fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  4. March 28, 2014

    by , March 28th, 2014 at 09:37 AM (Workout Swimmer)
    What happened to March? Geez, Spring is actually upon us, and it seems like Valentine's Day was just last week! Warmer air again this morning, thank goodness - the 38 degree temp on Wed morning was a nasty shock to the system. ATAC still off - so we've had the entire 50M pool to ourselves for 2 weeks now. They come back on Monday, and I'm looking forward/dreading that! Swam with Jenna & Gary today - Sela & Marcia slept in, I guess. Did butterfly for the first time since, basically October - with zoomers - and only for a 25, but I did do it, and I felt good, no shoulder pain at all. (Yea!)

    600 back/free
    300 pull
    "The Rob" set:
    4 x 50
    3 x 100 IM
    2 x 150
    200 IM (or IM twitch)
    1 min rest
    200 Pull
    2 x 150 IM twitch
    3 x 100
    4 x 50 kick
    (No clock so no intervals)
    100 easy
    3 x 100 w/pull buoy only
    100 easy
    3 x 100 pull w/buoy & paddles
    100 easy
    3 x 100 w/fins and paddles
    100 easy
    300 breast/free
    Total: 4500 LCM

    Trying to find a way to challenge myself w/out going to meets is really hard. I don't think there is a single meet that coincides with my free weekends until October. Been thinking about giving myself a challenge & actually doing the dumb "goal sets" with the kids on some of the Saturday practices this summer. I hate competing against Olympians, seriously. Even tho I won't be in their heat, they will see me come in at my pathetically slow time, and even tho they probably aren't actually watching me, I still feel like they are, and judging. (And they probably couldn't care less, lol!!)

    Updated June 4th, 2014 at 11:29 PM by Celestial

  5. Monday, March 31

    by , March 31st, 2014 at 04:55 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 fly drills
    4 x 50 burst + cruise @ 1:30
    50 EZ
    10 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    2 x (25 AFAP + 125 EZ)
    6 x 50 DPS free and back
    50 EZ

    Total: 2050


    Another taper workout. Will just be floating the rest of the week. I had a massage today and that helped work out some of the kinks from the weekend's meet. My shoulder feels a tad better.

    Final Zones line up:

    50 back, leading off mixed 200 medley relay
    50 fly
    50 free, leading off womens 200 free relay

    100 IM
    50 free, leading off mixed 200 free relay
    100 fly
    50 fly in womens 200 medley relay

    Kind of glad that my first day is all 50s so I'll still have some firepower left for Sunday. I'd like to swim a decent 100 IM.

    If anyone is interested, here are the results from the Dixie Zones: A tad bummed that Sue Walsh broke my 50 free NR by .07. Oh well, not terrible to get trumped by an Olympian.

    Updated March 31st, 2014 at 05:40 PM by The Fortress

    Swim Workouts
  6. Week 79 - Monday

    by , March 31st, 2014 at 05:31 PM (After a long rest)
    I went to bed very early last night after driving back from Woodlands. My stomach felt much better this morning(still not back to normal) but definately not like yesterday. The pool was setup for LCM and we swam a good workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main Set
    10x300 pull swum, descend 1-4, 5-8, with 9 and 10 fast on 4mins.
    10x50 kick on 1min

    Warm down
    4x50 drill swim by 25 on 1min

    Total 4400LCM

    I held 1.10 pace on the 300's and despite my best efforts to descend I just did not have it today so held a nice fast pace throughout. The kick set I held 50s and felt pretty good. I remember last year when swimming long course that kick was always tough on 1min, but this year I still did not feel great but held 50s pretty comfortably.

    I am really looking forward to a solid week of training this week and hitting the weight room again. Next week I get to swim with pwb in San Francisco and I will also get to swim at UCLA and Santa Monica which I am really looking forward to.
    Swim Workouts
  7. 04|02|14 SCM

    Gosh, this SCM pool is sooo tough to motivate myself in. Nonswimmer poolmates, cloudy water, my overusage of it (perhaps 280+ times a year). But it's convienient.

    20 x 25 free, S on 0:30
    • 20's

    15 x 50 on 1:00 as 25 drill / 25 kick, F
    • drill was one arm fist on a BR, L, R, BL air schedule / easy kick on back

    Snatches with added band resistance (jump kit) 4 x 4 reps

    • proped barbell about 14" off ground on starting position to keep back happy
    • worked up to 4 bands and 85lbs

    pushups with added band resistance 4 x 10 reps

    Updated April 2nd, 2014 at 10:15 PM by __steve__

  8. Workout 04/02/14: evening

    by , April 2nd, 2014 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was treated to an eight hour Interal Audit at work, with low staffing, on the first of the month, which happened to be April 1st. Boo.

    Quick workout tonight:

    200 Fr/200 Bk
    8 X 50 kick on :55
    - 4 Fr, 4 Bk
    4 X 100 on 1:25
    4 X 50 BK on :50 Quarter's Strong
    4 X 50 FR on :50 b/c
    100 loosen
    Solo/Rec/1700 yds/30min)
    Swim Workouts
  9. Monday 4/7/14

    Monday 4/7

    PM only SCY

    400 swim every 4th 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    4x75 @ 1:00 D1-4

    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:00 breathe 3-2-1 by 25
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ :35 breathe every 4
    100 @ 1:10 pull w/ buoy + paddles + snorkel
    4x25 @ :30 FAST FR NO BREATH

    400 EZ

    Total: 3600

    I had planned to do this set twice through, but ran out of time. I am kind of thankful I did, because one round put me on my butt. The quick gear changes and hypoxic work had me incredibly light headed and winded by the end!
    Swim Workouts
  10. April is Swimming Saves Lives Month In Indiana!

    by , April 8th, 2014 at 02:16 AM (Swimming, Life, and Other Stuff!)
    After lots of preparation, a media blitz, and a very cool kick-off at Purdue University Pool with Rob Butcher, former Governor Mitch Daniels, and 3 former non-swimming adults who now swim with I-swim, "Swimming Saves Lives" has blasted-off in Indiana; in fact April has been declared Adult Learn to Swim Month in Indiana!
    "Swimming Saves Lives" is a USMS initiative to make the world a safer place by teaching all non-swimming adults how to swim. The plan is to offer free swim lessons to any/all adults who want to learn to swim. By the end of 7-10 lessons our goal is that the adult can swim 50 yards of crawl stroke and understand how to be safe in and around recreational water settings. I guess you could say we are trying to create a culture of water savvy adults who will pass the knowledge on to their children.
    I encourage all of you to try to get a SSL program going with your Master's Team. All you really have to do is contact USMS and let them know you're interested. USMS will provide you with great instructional information, banners, and free goodies for your swim students (caps, goggles, and nose plugs).
    2 out of 3 of the adults I'm currently working with are learning to swim so they can be safe in the water with their child/grandchild. I am amazed at their motivation, courage, and commitment to learning how to swim as an adult. I have left every session feeling up-lifted and so proud to be a part of such a needed program in our society. Let's all help USMS wipe out drowning and promote swimming as the # 1 recreational and fitness program in the USA!!
  11. Week 80 - Tuesday

    by , April 9th, 2014 at 01:38 AM (After a long rest)
    I swam in the Santa Monica a Aquatic Center this morning. Instead of swimming with the master I swam in the lap swimming lanes; in hindsight I should have joined the Santa Monica masters. The session started out ok with me being the only person in the fast lane of a great 50m pool but ended with a pretty crowded lane with a woman who wore fins and was all over the place. She even complained when I accidentally clipped her as I passed. This despite kicking me in the face more than once with her fins. Apparently she did not appreciate me clipping her but a fin in the face was ok. Despite being annoyed I counted to 10 and pretty much ignored her. I swam most of my main set pretty well and enjoyed the really awesome pool.

    Warm up
    600 free with snorkel

    main set
    As many descending 100s starting at 1.30 and dropping a second per 100.
    8x50 kick on 1min

    warm down
    8x100 free with snorkel on 1.30

    total 4400lcm

    i ended up going down to 1:05 which was 26 x100s. A great setup!
    Swim Workouts
  12. Double, Wed. April 9

    by , April 9th, 2014 at 05:12 PM (The FAF AFAP Digest)
    Finally got in a double today. I used to do these fairly often in VA, but I've had difficulty fitting them in here with the pool being 30 minutes away. I'm guessing I'll feel it tomorrow.


    RC/scap ex (I've been doing these daily since the shoulder problem started)
    kneeling ab crunch, 110 x 1 x 25, 110 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    seated row negatives, 80 x 3 x 8
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    good mornings, 65 x 1 x 8, 75 x 2 x 8
    altitude drops, 8
    standing broad jumps, 5

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    Main sets:

    On Patrick's recommendation, I tried the Hackett set. Only I used fins, as my shoulder is tender and doing 40 x 50 wouldn't agree at all. I did the fast ones backstroke and the easy ones backstroke kick. With the SDKs on backstroke, that was a sh*t ton of kicking. I figure that my 200 pace is 28 (100 pace 26, AFAP 24).

    16 x 50 @ :45
    -- every 4th one fast @ 200 pace
    -- 27-28s
    -- this felt like such short rest
    50 EZ

    12 x 50 @ :50
    -- every 3rd one fast @ 200 pace
    -- held 27s on all of them
    50 EZ

    8 x 50 @ 1:00
    -- every other one fast @ 200 pace
    -- 27-28s
    50 EZ

    4 x 50 all at 200 pace @ 1:10
    -- held 27s, one was 26
    250 EZ

    Total: 3400


    The set was challenging, but I'd have to say a sprint workout is harder. But I guess it was good to use a different energy system.
  13. 3000-yard swims

    by , April 12th, 2014 at 07:00 PM (Alex's swim journal)
    In the interest of just getting in some low-intensity cardio to help my base I decided to do something I haven't done in a while: a couple of 3000-yard straight swims in the last couple of days.

    Yesterday I did 6 x thru 400 free + 100 back. Today I did 3 x thru 800 free + 200 Back. Both swims were right around 54 minutes (a little faster than that today). I also hit the weights again today after a 2.5k row on the machine (11+ minutes). Felt a lot better today than I did after drylands on Thursday.


    So, as I mentioned about a month ago, I went back out on the academic job market this year... things at my home institution looking really bad (no raises, again; more benefits cuts; enrollment dropping; more cuts to the institution; increased workload; imminent bankruptcy--we've been running off our reserves since the crash; now they're looking at vacating buildings and shrinking the library space?--yikes!). In January and February I interviewed with Baylor University (in my native Texas) and was selected to head their division of Spanish and Portuguese, starting this coming fall semester. The position comes with tenure (so I don't have to go through that again) and is in a very vibrant department... it will be a little strange being in a place that's actually well funded and supports language and culture study, after all the years of struggle at a small state university.

    Needless to say, I'm pretty excited about this opportunity, but uprooting the family after fourteen years in the Chicago-Milwaukee area is tough. They are resigned to the move, but not happy about it. Sigh.

    Our real estate agent is coming over on Tuesday for a walk through to see exactly how much value our house has lost in the seven years since we moved into it (we got in high, right before the crash--Murphy's law!). Now we're only about 3 months out from our move and there is so much to do... argh! Guess I'll continue to chronicle the madness here.

    Swimming: 94+ miles
    Rowing: 39 K
  14. Week 81 - Monday

    by , April 14th, 2014 at 10:17 PM (After a long rest)
    I had a decent nights sleep but woke two hours before my alarm was supposed to go off and struggled going back to sleep. I got up and headed to the pool a little early but half way to the pool realized I had given my key up last week because I was out of town and as a result I had to sit outside the pool until the life guard arrived.

    The pool was setup for long course again today and I had another good workout today. I generally felt pretty strong in the water. I have enjoyed swimming long course and I am feeling somewhat adjusted already.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    12x200 pull on 2.40
    10x50 with fins on 1 min swum 25 streamline kick on back and 25 sprint free
    10x50 free on 1.20 swum at 400 pace

    Warm down
    200 easy

    Total 4300 LCM

    I held 2.18-2.20 on the 200s pull and felt good throughout the set. On the 50s with fins I was holding 30s. On the fins at 400 pace I was turning at each 50 and holding 32s.

    Tonight i I lifted and focused on legs. I did 3 rounds with 10,8,6 reps per round at 80%, max, fail by round.

    3x(leg press, left leg extension, right leg tension, left leg curl, right leg curl, free weight left leg lung, free weight right leg lung)

    10 minute on vasa trainer.
    Swim Workouts
  15. 4|19|14 SCM, drylands yesterday

    20 x 25 on 0:30 free, S
    • 21 - 19


    5 x (2 x 25 on 0:25 flutter kick) on 2:00
    • couple seconds late on last one

    10 x 25 on 1:00 single leg flutter kick

    10 x 25 on 0:45 single leg flutter kick

    12 x 25 on 0:40 single leg flutter kick
    • right leg odds / left leg evens for these 3 sets


    Installed fins and did 1350 of various kick based drills

  16. Monday, April 21

    by , April 21st, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- 6 dolphin kick w/board & fins, 2 backstroke
    100 EZ

    10 x 50 w/paddles @ 1:00
    odds = DPS free
    evens = DPS back
    150 EZ

    Total: 2650


    Still under the weather with this never ending malaise. Exercise really makes the hacking worse. At least I got in a few AFAP efforts today. I still have very little energy. If I'm not significantly better in a couple days, I'm going to start worrying about my fitness for the Buffalo meet.
    Swim Workouts
  17. 4|21|14 LCM (with dryland edit!)

    10 x 50 fr on 0:50 (shortfins)

    50 FK for time - 0:45, S
    100 easy kick

    SET 1
    10 x 18-19m AFAP fr (:/) / 32 -31m easy fr on 1:00 (shortfins)

    SET 2
    10 x 15m AFAP fr and flip (:/) / 15m easy kick on 1:00 (shortfins)

    SET 3
    30 x 10m fast break to stroke / 10m easy kick on 1:00 (shortfins)


    Did heavy drylands yesterday which included legs, chest, core and back - possible explanation for the 45 FK for time

    Went for a run:
    4 x 200m run with arms fully extended front (like old style Frankenstein) on 1 min rest


    4 x 200m fast on 1:00

    • 43, 43, 46, 46

    Yoga stretches

    4 x lay belly down, balanced perpendicular on bench assuming the streamline position and hold for about 15 seconds

    RC with 3lbs

    5 x wrist curls

    I can tell if my swim was well pushed by how I feel with subsequent drylands. My run was completely empty so I'm confident the LCM was extreme for me.

    Updated April 22nd, 2014 at 01:35 PM by __steve__

  18. Monday, April 21, 2014 9:10-10:10am or so

    by , April 21st, 2014 at 05:31 PM (Fast Food Makes for Fast Swimming!)
    It was semi-crowded in the pool today, 3 lap lanes available, and we ended up with 3 swimming in each lane. The normal 4th lap lane against the wall was occupied by a handicapped person who needed it because of the chairlift that is attached to that side of the pool. I still got in a good amount of swimming, getting a lane with 2 others who know how to circle swim, just not as fast as me.

    500 Free
    500 Flutter Kick w/ board
    500 Free Pull w/ Catalyst paddles

    6 x 50 Flutter Kick fast w/ board @ 1:00 (:45s)
    4 x 50 Fly 1-arm drill @ 1:00, just going through the motions to test my shoulder

    8 x 50 Fly (80% effort) @ about 1:00-1:30 interval. Was just resting enough to be ready to go again. The last one I went hard on and did a :30.

    100 EZ

    2500 Yards

    Last night I sent in my entries for the Apple Capital USAS Meet from May 30-June 1. It's the first LCM meet of the season here in the Inland Empire, and only 2 miles away. One other masters swimmer that I know of from Bellevue is swimming as well, but only because his daughters are coming over. We tend to get a few adults swimming in this meet, most of them being coaches from the Seattle teams.

    I'm doing the 400 Free/400 IM on Friday, 100 Free, 50 Fly, 200 Fly on Saturday, and the 200 Free, 100 Fly, 200 IM on Sunday. Not quite as "gung-ho" as I usually do, but I don't really need to kill myself...this is my "Michael Phelps comeback meet".
  19. Week 82 - Monday

    by , April 21st, 2014 at 08:51 PM (After a long rest)
    I had a great nights sleep last night and woke about 10mins before the alarm went off. I headed to the pool hoping the pool was still setup for long course which it was. I was heading to Boston for the week after practice so hoped to get a good long aerobic workout in today which Tom delivered.

    Main set
    400 free with snorkel
    6x50 catchup

    Main set
    10x300 pull on 4mins
    8x100 kick on 2mins swum as repeat as needed 20seconds fast, 10seconds easy

    Warm down
    100 double arm back easy

    Total 4600LCM

    i felt very stiff today and the feeling never really went away. On the 300s I was holding 1.10 pace throughout. The 100s kick were tiring and I was holding 1.45s. It's surprising how the fast/slow hurt more than a consistent pace kicking at the same time on Saturday. I don't know why but these hurt.

    I am training with the BUMS team while I am in Boston this week. I spoke to one of the coaches last week and she seemed very nice and I am sure the team will be like other masters teams I have trained with recently and very friendly. I have a busy work schedule all week with tomorrow in particular pretty rough. I have a small window between the end of practice and my first meeting so fingers crossed traffic behaves itself. Today was the Boston Marathon so Boston is very busy as I walked around town today. Fingers crossed as the week goes by traffic will return to Boston norms. Luckily most of my meetings are downtown so not much driving is required other than tomorrow.
    Swim Workouts
  20. Monday 4/21/14

    Monday 4/21

    PM only SCY

    400 swim every 4th 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    3x100 pull w/ buoy + paddles
    RD1 @ 1:15
    RD2 @ 1:10

    4x25 @ :40 FR drill w/ strapless paddles
    6x25 @ :25 FAST FR kick w/ board
    4x25 @ :40 FR drill w/ strapless paddles + snorkel
    150 @ 2:00 FAST (1:26)

    500 EZ kick w/ board + fins

    Total: 3000