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  1. Saturday 5/3/14

    Saturday 5/3

    PM only Weights + LCM

    Weights:

    1x10/2x15 Incline leg press (180, 270, 270)
    1x10/2x15 Lat pull-down (60, 105, 105)
    3x12 Toes-to-bar
    1x10/2x15 DB Incline bench press (20, 30, 30)
    2x (3x10) "empty cans" (10, 10)
    3x15 Hip abductor (110)
    3x15 Hip adductor (110)
    1000 Assorted abs

    Swim:

    400 swim w/ fins + paddles + snorkel
    4x100 @ 1:30 light D1-4 (1:18, 1:18, 1:16, 1:14)
    200 EZ

    Total: 1000

    First day back in the LCM pool. Water temp was 69 degrees and I had limited time to swim AND I was prepared (mentally) to swim SCY. I will use this week to get adjusted to LCM in preparation for my first LCM meet next weekend.
    Categories
    Swim Workouts
  2. Monday, May 5

    by , May 5th, 2014 at 04:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    5 x 25 shooter w/fins + 25 EZ @ 1:15
    100 EZ

    Main sets:

    4 x 25 burst + cruise
    100 EZ

    20 x 25 free @ 100 pace @ :40
    150 EZ

    10 x 25 dolphin kick w/board & fins @ 100 pace

    3 x 100 DPS free w/paddles

    8 x (25 AFAP breast w/fins+ 75 EZ) @ 2:30
    100 EZ

    Total: 3450

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

    My blog has been all gloom and doom lately. And, unfortunately, the forecast is still cloudy with no sunshine. I survived bronchitis and a stomach virus, but came down with another cold over the weekend. At least it feels like a cold: I guess it could be allergies. This spring is supposed to be one of the worst allergy seasons ever after a cold winter. So still congested, coughing and no energy. Geez. I was hoping to get some solid training in before the Buffalo meet on June 7, but now I feel like that meet is in jeopardy. I wasn't up to doing anything more than a bit of USRPT and some fast 25s today. Btw, I thought Bob Bowman's comments on USRPT were spot on. He said, "it's like spinach, it's good for you but you don't want it to be the only thing you eat."

    It was very nice following nationals over the weekend. Great swims by fellow bloggers. I was pleasantly surprised that my 100 IM (with botched turn) and 50 breast survived the onslaught and will be AAs along with 50 back/100 back and 50 fly. Not too bad for an off year where my only PR was the 100 breast.
    Categories
    Swim Workouts
  3. Week 84 - Monday

    by , May 6th, 2014 at 03:47 PM (After a long rest)
    Yesterday was a very long work day and I never got a chance to do my flog. I was a little sore after the long weekend but loosened up nicely and by the end did not feel bad at all.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 on 1.30 with snorkel
    6x200 on 2.45 pull
    12x50 kick on 1min
    3x300 on 4.30 with snorkel
    8x50 drill swim on 1min

    Warm down
    100 double arm back easy

    Total 4500 LCM

    There was nothing time wise that was particularly special today.

    Last night I headed back to the pool and lifted. It took me a round to really get going but then I pushed the weights very hard. I did my normal 3 rounds with 10,8,6 reps per machine by round and 80%,max,fail also by round.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pulldown hands outside, left leg leg extension, right leg leg extension, left leg rear leg extension, right leg rear leg extension)

    10 minutes on the vasa swim trainer with the last 3 minutes all out.
    Categories
    Swim Workouts
  4. Thursday, May 15

    by , May 15th, 2014 at 04:58 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    5 rounds:
    10 x 25 @ 100 pace @ :40
    50 EZ @ 1:30

    R1&2 = fly, R3= back, R4 = breast, R5 = kick

    100 EZ

    5 x 50 DPS back with paddles

    Total: 3250


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

    I didn't want to kill it with a lot of AFAP work today bc I'm hoping the pool will be set up long course tomorrow. Still, I was plenty tired by the 5th round of the USRPT type set. And it probably has some value for long course 50s.

    Glad to see the Charlotte Grand Prix is on TV Friday and Sat nights!
    Categories
    Swim Workouts
  5. 5|15|14 SCM - uninteresting time-budgeted quasi-recovery w/o

    WARMUP20 x 25 on 0:30 free


    • 18 - 21 strokes
    • 18 - 21 seconds

    DRILL
    16 x 7.5 on 0:30 breakout to stroke drill (+7.5 glide)
    • sprinty


    6 x 7.5 on 0:20 breakout to stroke drill (+7.5 glide)
    • form


    KICK
    4 x 25m FK on 0:30
    • 23, 24, 27, 27


    I have quite a short stroke for being 6'1" with armspan of 6'4". Tried to lengthen it a few times during warmup but the time didn't change and I was more spent afterwards. Not sure improving my SPL would make me a better sprinter.

    Breakout drill seems to be helping

    If I can make 5 x on that kick set, it would be a sure sign of progress.




    Drylands:

    Shoulders, triceps, abdominals

    5 vertical jumps with (4) bands (back started hurting)

    20 jumps from seated position with (4) bands resting 15 seconds between each jump

    Updated May 15th, 2014 at 11:39 PM by __steve__

    Categories
    Uncategorized
  6. Interuptions during my bath at the Y

    by , May 17th, 2014 at 05:53 PM (Mixing it up this year)
    My saturday workouts are become more like stroke clinics that workouts. The water is hot. There are swimmers wanting help and information about masters so.... I help and inform.

    Today I was assisting a 36 year old returning to our sport. Of course my first conversation was about her need to stop smoking for her health especially if she wants to get back in the pool. I wish I had never started but atleast I quit 19 years ago.

    500 free
    250 free kick w/zoomers
    interupted for instruction
    250 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:46, 2:44, 2:42, 2:40, 2:36 in 86 degree water
    200 free kick w/zoomers
    a breif conversation with Tom Dunlop answering training questions
    300 free kick w/zoomers
    500 free w/snorkle maintain 6 beat kick

    Total 3000 yards

    Now it is time to put my training plan together for Long Course Nationals and figure out my events.
    Categories
    Swim Workouts
  7. Workout 05/16/14: morning

    by , May 16th, 2014 at 10:59 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    400 Shark Swim

    200 Fr

    4 x 100 on 1:25 (75 Fr/25 Bk)
    4 x 50 (25 Fr DPS/25 IMO Fast)

    200 loosen and out
    (Solo/Rec/1800 yds/35 min)
    -------------------------------

    In before work.
    Categories
    Swim Workouts
  8. Another hard day at the pool

    by , May 20th, 2014 at 08:36 AM (Mixing it up this year)
    I think Tuesday and Thursday will be my distance free days so that I don't have to worry about running people down. Monday, Wednesday and Friday I will try to do more short sprints, stroke and drill since I will have to deal will manatees in my lane.

    I am running off some of Kris Houchens workouts from 2011 to round me out a little. The long set was supposed to be odds pull evens swim but I knew I couldn't make the interval without my paddles.

    400 free

    4 times thru
    100@2 free kick w/zoomers
    100@2 free 75 build + 25 EZ w/zoomers

    4x600@10 free #1-3 w/paddles & bouy #4 swim went 9:24, 9:24, 9:17, 10:22

    200 free kick w/zoomers
    100 free EZ
    100 back EZ

    Total 4000 meters
    Categories
    Swim Workouts
  9. Recovery Day some might find crazy

    by , May 21st, 2014 at 08:53 AM (Mixing it up this year)
    I needed a recovery day today so with lower back issues I choose to do FLY! And yes my fly was faster than the freestylers in my lane.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    3 free kick w/zoomers
    200 free w/snorkle
    100 back

    Total 3100 meters
    Categories
    Swim Workouts
  10. Still beat up but swimming good

    by , May 23rd, 2014 at 08:32 AM (Mixing it up this year)
    Got paged just before I got to the pool luckly I had gotten an early start so I was able to log in and fix the problem before the pool opened. But that always puts me on edge because I wonder if I going to get another page during workout, especially when something has crashed.

    Even with feeling beat up and doing weightlifting of which tonight is another session, I felt ok especially on the fly.

    400 free
    6x50@1:10 free kick w/zoomers
    6x50@1:00 free descend 1-3, 4-6 went 48, 48, 46, 49, 48, 47
    3x100@2:00 IM descend 1-3 went 1:58, 1:57, 1:56
    2x150@2:30 free w/paddles & bouy
    300@7 IM
    300@6 free w/paddles & bouy
    2x150@3:30 IM drop the free
    300 free EZ
    200 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  11. Back to long course and a cold pool

    by , May 27th, 2014 at 08:41 AM (Mixing it up this year)
    Today I did a distance workout and just prayed no one would join me. Normally on Tuesday and Thursday the pool is empty but today the tri team was there and they expanded out more than normal. As long as I don't have to share I don't care.

    I felt like I kicked butt today or I kicked my own... This is perhaps the best workout I have done in a long time. Felt good, solid, strong and no issues with my heart racing. Back is still sore but that is something I will just have to deal with.

    Too bad I have to sleep, that is when my back muscles just tighten up. Once I am moving I seem to do better.

    400 free
    2x350@6 free w/strapless paddles & bouy negative split went 5:11, 5:08
    7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's
    800 free for time w/paddles & bouy went 12:21
    7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's
    400 free EZ
    300 free kick w/zoomers

    Total 4000 meters
    Categories
    Swim Workouts
  12. Workout 05/29/14: afternoon OW

    by , May 29th, 2014 at 04:55 PM (Maple Syrup with a Side of Chlorine)
    Finally made it to the lake today for my first OW swim of the year

    Lake Paran:
    1.12 miles in 36 minutes
    61 = water temp
    62 = air temp
    Full sunshine

    Quite a few folks out fishing, but no lake traffic. Paran doesn't allow motor traffic, anyways. The water was refreshing and mostly clear as I started off from the boat launch towards the beach with some backstroke to get used to the temp and keep my breathing under control. I made my way to the eastern part of the lake and found some vegetation and fish in the shallower areas. The wind picked up as I headed back towards the beach, then I watched a guy videotaping a group of people on the beach. I met back up with my wife and then dried off in the sun as some of the folks fishing were asking what I was doing.

    The group in the Berkshires have started their lake swims, so I hope to get down that way a few times this summer for the fellowship and meals afterwards. Williams is shut down for the summer for renovations, which means that nearby LCM is out. I also heard that the outdoor pool in Hoosick Falls is also staying dry, so my opportunity to getting outside will rest in OW adventures.
    Categories
    Swim Workouts , Open Water
  13. Growing Pains (November-December 2013)

    by , November 1st, 2013 at 01:00 AM (SWIMMER Editorials)
    Knowledge, sometimes born from debate, is good for sports
    I know next to nothing about sports other than swimming. I’m an anomaly in almost any crowd—my friends tease me for not knowing what a first down is or look aghast when I suggest that the stuff you endure at a live baseball game is manufactured to distract you from the low energy level (Hey! It’s time to stand up and sing now!).

    Baseball, basketball, and football are so popular that many, many people know the rules of those games. Yes, there is controversy (betting, steroids, the NCAA, etc.), but the technical rules are generally understood (seemingly by everyone except me) and you can find lively, informed debate at watercoolers and in sports bars and broadcast booths around the country.

    Swimming is pretty far behind the ball sports in terms of mainstream understanding, but intensive media coverage of the swimming events of the past two Olympics means your office mate—whose only previous definition of an IM was instant messaging in the 1990s—is now on a first-name basis with marquee swimmers: “Can’t wait to see Michael and Ryan go at it in the 400 IM!”

    Not so much for open water, or more specifically, its lesser understood and gangly cousin, marathon swimming, which is currently experiencing growing pains thanks to the media coverage and subsequent controversy that surrounded Diana Nyad’s recent Cuba to Florida swim.

    It didn’t take long for debate to brew around Nyad’s swim; within days of her staggering ashore in Florida, marathon swimming insiders began asking questions that touched off a lengthy, ongoing conversation about rules, transparency, and the very integrity of the sport. What bloomed online is a debate that most people don’t have any way of participating in because marathon swimming is not a watercooler topic in most places.

    Still, most nonswimmers have heard of Nyad and her swim and comment frequently to us swimmers about it. It’s easy to see why her story has broad appeal: It touches on aging better, goal-setting, perseverance, and other inspirational themes that extend beyond the sport. And whether you know a lot or nothing about swimming, what she accomplished was impressive.

    But marathon swimming is a sport with a rich history, traditions, and technical rules, just like other sports. The small but vocal group of experts—many of them accomplished marathon swimmers—who are asking questions about Nyad’s swim have the opportunity to educate journalists, so that journalists, in turn, can educate the public when they start asking questions around the watercooler: Are you allowed to touch the boat? What is the difference between a marathon swim and an exhibition swim? What is the difference between assisted and unassisted? When do we stand up and sing?

    There will always be debate, and that’s a good thing, but knowledge is the key to informed debate. Let’s hope that Nyad’s swim and both its supporters and detractors bring a new level of understanding to a beautiful, sometimes brutal, sport that tests the limits of both physical and mental endurance in ways most people cannot imagine.

    In this issue of SWIMMER, we’re excited to bring you profiles of two people who have been influential in helping us understand both marathon swimming and ball sports. Associate editor (and Triple Crown marathon swimmer) Elaine K. Howley writes about Michelle Macy’s amazing Ocean’s Seven feat in “Swimming Life” (Page 6) and frequent contributor Jim Harper writes about legendary sports journalist and Masters swimmer John Feinstein, who credits swimming with saving his life (Page 14). Reading his profile has made me want to read more about other sports. Feinstein is a gifted writer, and that’s something I can wrap my brain around, even if I don’t (yet) understand the seventh-inning stretch.

    Updated July 1st, 2014 at 11:36 AM by Editor

    Categories
    Staff Blogs
  14. Monday, June 2

    by , June 2nd, 2014 at 10:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

    10 x
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30

    100 EZ

    8 x 75 done as
    odds = 3 x 25 AFAP kick w/fins @ :30
    evens = EZ

    6 x 25 w/parachute & fins & paddles
    100 EZ

    Total: 3050


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

    I went to the pool with no workout in mind and feeling slothful and disengaged. With no meet in sight, I am apt to take up another sport! Still, I feel like I got some solid work in. Took a break from USRPT. I like it, but just can't do it every day. Plus, I still like HIT, though it is a more difficult way to train for 100s.
    Categories
    Uncategorized
  15. Friday, June 6

    by , June 6th, 2014 at 05:21 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Pitt


    Warm up:


    600 various
    2 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ) w/fins @ 1:10
    50 EZ

    Main Sets:

    4:00 VDK: :15 AFAP in streamline + :45 EZ (counting it as 100)
    -- VDK = vertical dolphin kick
    100 EZ

    8 x 25 burst + cruise @ :45-1:00
    -- did 4 from mid-pool
    100 EZ

    5:00 straight VDK (count as 200)
    50 EZ

    2 x (50 AFAP + 150 EZ)

    20 x 50 @ 1:10 w/fins done as 2 rounds of:
    4 x 50 w/paddles @ 200 pace (R1 = free, R2 = back)
    1 x 50 EZ
    4 x 50 kick
    odds = 100 pace
    evens = EZ
    1 x 50 EZ

    extra 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    100 EZ

    Total: 3550 m


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

    I had expected the pool to be set up SCY and had brought a SCY workout that I was psyched to do. I couldn't think of a main set I was up for, so did a little bit of everything. Still tired, long course is dead hard.

    It's wonderful to have Fort Son home. I can't believe he is a rising senior ... where does the time go ... He told me that all seniors in his fraternity (he's President) get a fully paid spring break trip. Seems they get major funding from the CEO of Ebay, who was a member. Pretty cushy!
    Categories
    Swim Workouts
  16. 6|8|2014

    SCM

    10 x 50 fr on 0:55
    500 drill with short fins
    7 x 25 fr 0n 0:40 hypoxic with short fins
    • missed 5th one

    9 x 25 fr on 0:40 with short fins / snorkel
    • 14's, 15's

    10 x 50 fr on 1:00 easy
    • 1-5: 6-beat kick
    • 6-10: 2 - beat kick

    3 x 50 FK with board on 1:30


    LCM meet yesterday
    50 free [28.97]
    Except for not consciously kicking super hard and pulling forcefully (was more preoccupied with form and streamline), the first 35m was perfect. This was where I took my breath and my rhythm, form, and all perfection was lost. Not being familiar with this pool, and thinking I had more to go than I did, I took another breath 5m out from finish - lol. I ruined that event, but with what I did and the cost of these mistakes, I am sure I am fully capable of beating my .34 by some tenths.

    100 free
    Had 50 fr SR form filled out ready to go but the official's reaction to my request changed my mind as I didn't want to interrupt things. She said I would need timers sent to the other side and from the looks of the operation, number of timers, and tight schedule, I decided to just do a 50 split for time unrecorded by looking up at the touch and got a [28.91]. Almost didn't finish the remainder of the 100 as I was too out of breath. Did backstroke to get me to the wall. Was suffering so bad afterwards a few other swimmers were worried I was about to die - lol, but didn't. Had to take 3 breaths for this swim. Sometimes during the split blasters I don't have this symptom, but I account the episode to improper warm-down and warm-up leading to it.

    Wasn't feeling well so I scratched the 200 fr and swam 1500 yds in the diving pool. Also swam in Strom Thurmond reservoir for 30 min on way home as a random drive in.

    Maybe I can try again later this month for another LCM

    Updated June 8th, 2014 at 06:13 PM by __steve__

    Categories
    Uncategorized
  17. Workout: 06/08/14 OW

    by , June 8th, 2014 at 04:15 PM (Maple Syrup with a Side of Chlorine)
    Ended up at the drive-ins last night, and bed around 2am. Up for Lake Paran this am at 8, did 0.6 miles with Tim and Rebecca. Eazy, first OW of season for both.


    Had brunch for Jinho and now at graduation party number 3 for the weekend. Church tonight, then Jinho flies home tomorrow.
    Categories
    Swim Workouts
  18. Hot pool and crowds, not a good combination

    by , June 9th, 2014 at 08:38 AM (Mixing it up this year)
    The pool was on the hot side for me at around 82ish. When I am warm diving in I know it is not going to be good. Not only that but the rec pool was closed so everyone from there was trying to swim in the lap lanes.

    I had one USA swimmer in with me but if I can lap him he is way out of shape and he also does not know how to circle swim and just goes down the center. Next time if I have my paddles on I will knock him around a bit till he learns to circle.

    My whole goal today was just to do 3000 meters to reach the 250 mile mark for the year. Made that goal.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles
    5x100 #1 fly, #2 back, #3 breast, #4 free, #5 IM no interval just went we I wouldn't cream everyone
    500 free kick w/zoomers
    500 free w/snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  19. Feeling Better! Monday, June 9, 2014

    by , June 9th, 2014 at 10:03 PM (Trying to Train Smarter, Not Just Harder)
    Slept in this morning, for some reason I just couldn't fall asleep last night. So when the alarm went off at 4:45, I decided pooh, my back has been hurting so bad anyway, why even bother? Got home from work early and went over to the pool around 4pm, swam just a steady pace, making sure my back was ok. Did pretty well! Got in 3100 as follows:

    600 back/free, breast/free
    3 x 200 pull
    600 kick/free w/zoomers (no board - kicking on my back)
    3 x 300 pull holding 1:30 pace(ish)
    200 easier than all the above!

    Pleasantly surprised by how well my back held up. I think with a Jeanie massage tonight and full nights sleep I should be back in the saddle by tomorrow, or Wednesday at the latest.
    Categories
    Uncategorized
  20. Workout 06/12/14: noon

    by , June 12th, 2014 at 02:47 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great day yesterday, having a massage with Lena before meeting up with my brother and niece for dinner out for pizza. Like I said, a great day.

    After doing some errands this morning I headed to the pool:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 200
    100 150 300
    050 100 200

    1 x 50 ez
    4 x 50 on traffic (fast stroke IMO down, 25 easy back)

    100 loosen and out
    (Solo/Rec/2200 yds/45 min)
    --------------------------------

    Busy day in the lane today: GregJS, Kevin and Renee were there as well as Mike visiting from PA. Then two to three others moved in and out during the hour. We made due.

    Oh yeah, Happy Birthday to Greg!
    Categories
    Swim Workouts