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  1. Workout 08/03/15: morning

    by , August 3rd, 2015 at 09:14 AM (Maple Syrup with a Side of Chlorine)
    Final swim at home this morning after a busy work weekend...

    200 free/200 back/200 im drill
    400 kick/drill by 50
    4 x 50 ~ 2min (25 AFAP, 25 easy)
    200 loosen and out
    (Solo/Rec/1400 yds/30 min)
    --------------------------------

    The water was feeling good today. Just two more long days at work then I head to Ohio on Wednesday morning, with plans to hit the Spire in the evening for a quick float and perhaps the meeting at 5pm. Saying a prayer for all those traveling to Nationals, and looking forward to the start of the road trip with my son.
    Categories
    Swim Workouts
  2. Can you say 500's

    by , August 3rd, 2015 at 07:45 AM (Mixing it up this year)
    Super 500 day today. I am starting to split back out on my own some with my workouts. Now that we are short course I really can't keep up with Mike so I take the extra lane for a while.

    500 free

    5 times thru #1 kick w/zoomers, #2 swim, #3 w/snorkle, #4 kick w/zoomers, #5 25's fly 50's back and 75's free
    25@:30
    75@1:30
    50@1:00
    25@:30
    25@:30
    50@1:00
    50@1:00
    75@1:30
    25@:30
    50@1:00
    25@:30
    25@:30

    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  3. Week 148 - Sunday

    by , August 2nd, 2015 at 06:22 PM (After a long rest)
    I took an alka seltzer nighttime last night and slept like a rock. I woke feeling much better and my chest had loosened up. I am hopeful that I will be fine next week!

    I arranged with with a friend that we would do a short swim today as I usually do before a big meet. The pool was setup lcm. I basically did a meet warmup(with some equipment).

    400 free with snorkel
    6x50 catchup on 1min
    4x50 with fins on 1:15 done as open, close, easy, fast
    2x50 easy with fins no time
    50 fast with fins
    150 easy

    On the 50s fast I went 24 and 23. These are both so much better than I have swum with fins in a long long time. I feel great in the water and just need to clear my chest before the meet. I have a few fast broken swims tomorrow and then pretty much cruise til Thursday.

    I found the lineup at nationals a little challenging and could not make all the events I wanted to swim work so miss out on the 400m and the 50m free. I will swim these along with the 1500m at our meet in Rockwall in a couple of weeks. So my lineup at Nationals is:

    Thursday - 800m free
    Friday - 200m back
    Saturday - 100m free and 50m back
    Sunday - 100m back and 200m free

    I will be swimming a few off events at our meet in Rockwall and may add the 50m or 100m breast and the 200IM to my event lineup.
    Categories
    Swim Workouts
  4. Week 148 - Saturday

    by , August 1st, 2015 at 07:19 PM (After a long rest)
    Last night my daughter had a meet and we did not get home or eat until 9pm last night. I was feeling very tired. I slept great last night and woke feeling much better. The pool was setup scy again this morning for the second day of the meet.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x50 drill/build on 1min
    4x100 at 200 race pace on 2:30
    5x200 pull on 2:45
    8x50 done as 25 no breath underwater on back fast, 25 easy with fins on 1min
    50 fast with fins

    Warm down
    400 easy

    I believe I picked up a cold on my trip to Orlando and despite taking some decongestants my chest was pretty tight and I have a niggly little cough. Despite having a little challenge breathing on the fast set I generally felt good in the water. I felt smooth on today's 100s and went :53,:54,:54,:54. Tom took my splits and said I was really even per 50. I was very happy about these! The 200s I went very smooth and used them as active recovery; I ended up descending the 200s, starting at 2:15 and dropping to 2:05 by the last round. The 50s with fins were fun and we did these as a group with lots of laughing and joking. One of my team mates suggested doing the 50 fast and I went :21/:22 with fins. I then took a really slow easy warm down in the baby pool while the madness associated with the kids meet erupted around me. This was the last meet of the season for the kids and there were hundreds and hundreds of kids swimming in the pool within seconds of us finishing the 50 with fins.

    I am really hoping that an easy weekend with some decongestants will clear up my cold and I will be ready for the meet on Thursday. I am having a really good taper and I believe I am going to have a great meet next week.
    Categories
    Swim Workouts
  5. Week 148 - Friday

    by , August 1st, 2015 at 07:18 PM (After a long rest)
    I got back to the house from Orlando at around 7pm on Thursday night. My wife was not feeling so great so we ordered pizza and had dinner and went to bed pretty early. My daughter had a swim meet on Friday and Saturday and my son had a long week with marching band so everyone was tired. It was great to see everyone and catchup on the weeks happenings.

    I slept well. The pool was setup scy.

    Warm up
    400 free
    6x50 catchup on 1min

    Main sets
    8x100 kick on 2mins done odds fast and evens easy
    4x(4x25 on :40 done as open, close, easy, fast)
    100 easy
    5x100 IM on 1:40 odds drill even swim

    Warm down
    10x50 smooth perfect stroke on 1min

    Most of this workout except the open,close and fast 25s and 2 of the IMs. I went 1:09 on the first fast IM and 1:04 on the second. I felt good today but came back from Orlando with a chest cold.

    After practice we went out for a team breakfast and I caught up with everyone.
    Categories
    Swim Workouts
  6. A good saturday, last long course till friday

    by , August 1st, 2015 at 04:30 PM (Mixing it up this year)
    This was an interesting one. Recovering much better since I had a day of just plain PIGGING OUT!

    400 free
    400 MI (backward IM)
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    300 as 25 double arm back/75 free
    10x25@:30 odds stroke, evens free
    50 free EZ
    10x50@1:00 free
    500 free kick w/zoomers

    Total 4200 meters
    Categories
    Swim Workouts
  7. Contemplating LCM 1500...

    by , August 1st, 2015 at 03:46 PM (Alex's swim journal)
    Today I did a set to test my fitness in the 1650 range, and I'm feeling very out of shape... not peak form:

    4000 SCY/70 mins

    Warm-up (1400/25 mins):
    6 x 200 FR on 3:20 (evens w/ pull buoy)
    200 BK recovery
    1:00 rest

    Main Set (2000/35 mins)
    12 x 50 FR on :50 (erratic at first but settled into :43 pace)
    6 x 100 FR on 1:40 (1:28-31)
    3 x 200 FR on 3:20 (3:10-3:11, really losing it here)
    200 BK recovery
    1:00 rest

    Cool-down (600/10:00)
    3 x 200 FR on 3:20 (2nd rep w/ buoy)

    I'm thinking about going up to Rockwall, TX, for their LCM meet in a couple of weeks, maybe do the 1500... see how bad I've actually gotten with my spotty training over the last year. My pace in the set above seems to indicate I would be in the range of my last two 1500 attempts in meet settings (2013 and 2014); but I felt like I was losing a lot of steam in that last 10-minute segment, so I don't know. And I haven't done LCM in ages.
    Categories
    Uncategorized
  8. 7|31|15 SCM

    WARMUP
    200 fr
    5 x 50 fr (and br) on 1:00

    SET 1
    10 x 50 fr on 3:00
    • 25 + turn - sprint/hypoxic
    • remainder - moderate/breathe every stroke

    SET 2
    5 x 50 fr with fins/snorkel on 3:00 fast
    • 27-29's

    DRILLS
    500

    KICK
    200


    Sore neck is improving, been bugging me for about 4 weeks. Left adductor is sore, been about 2 months like that. Everything else works OK though.




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    Categories
    Uncategorized
  9. There is a road...

    by , August 1st, 2015 at 11:00 AM (Hello!!! Hello! Everybody!! Its so nice to see you again! What? Where have I been?????)
    It runs parallel to the Gulf of Mexico right along the beach in some sections of Florida. When I first moved here I measured the distance on my bike speedometer from one of the scatterings of high rises to another high rise equaling a bit more than half a mile. Therefore swimming up and back from one building to another is a hair more than 1 mile.

    Well, today I planned on swimming at the pool, but once again it was “closed for cleaning”. So I said to myself “Lets check out the beach.”It is a very, dark gloomy day which is great because no sun, no hot! The water was very glassy and it felt like velvet. I didn’t think there was a current. Usually I like to get the difficult half (current against me) over first. But there was no battle. In fact I felt like I was just cruising along. It was great. The way back however was not tedious but, a little bit tough.

    I had planned to do a stick to it workout in the pool, but ended up mostly free swimming different stroke I felt like at any time. Sometimes there was no rush, so I rushed. Other times there was no rests, so I didn’t rest. If felt exactly like the opposite of a workout yet I still got in a good paced one mile swim. No worries!
    I have a lot of swimming to do to get ready for the 5K Aug 23. Oops I did it again. Blogging makes me stick to my swimming. How does that work?
    Categories
    Uncategorized
  10. My Stats from Swimplan.com

    Well, there doesn't seem to be a section on this website to list stats like swimplan.com does, so I'll post them here to track my progress.

    My time trials
    Stroke Distance Time
    Freestyle 100m 01:40
    Breaststroke 100m 02:00
    Backstroke 100m 01:40
    Butterfly 100m 02:00

    I'm not a sprint swimmer, I'm an endurance swimmer. Though it's good to improve on both. Here is my current workout program:

    Duration 45-60 mins
    Distance 2500m
    Pool length 25m
    Warm up
    4 x 100m Freestyle Swim (even pace), rest 0:15 / 100m
    Freestyle swim at a steady pace.
    Build up
    3 x 50m Backstroke Swim, rest 0:20 / 50m
    3 x 50m Freestyle Pull with a pull buoy, rest 0:20 / 50m
    3 x 50m Backstroke Swim with paddles, rest 0:20 / 50m
    3 x 50m Backstroke Kick, rest 0:20 / 50m
    Kick on your back with arms held loosely by your side.
    Core (repeat 2 times)
    4 x 100m Freestyle (50m Easy, 50m Effort), rest 0:20 / 100m
    Freestyle swim at a slow, relaxed pace for 50m, followed by Freestyle at a fast pace for 50m. Recover during the easy part of the swim.
    6 x 50m Backstroke Swim, leave on 01:06 / 50m
    Backstroke swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
    Warm down
    2 x 50m Freestyle Easy, rest 0:15 / 50m
    Freestyle swim at a slow, relaxed pace.
    Intensity key
    Easy: 50-60% of your maximum heart rate
    Aerobic: 60-70% of your maximum heart rate
    Endurance: 70-80% of your maximum heart rate
    Sprint: 80-90% of your maximum heart rate
    Categories
    Swim Workouts
  11. Workout 07/31/15: morning

    by , July 31st, 2015 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/100 kick/100 drill
    *
    3 x
    50 DPS, 10sr
    25*AFAP into 25 EZ
    100 kick
    *
    100 loosen and out
    (Solo/Rec/1300 yds/25 min)
    --------------------------------
    *
    Another quick swim this morning before work. I called today to confirm that I still have a room for Nationals, which I do. I also received word that I will be swimming on a 200 free relay Friday night - besides the fun ones I have done with my*sibilings at our mini-meet, I haven't been on a relay since Zones in 1996!
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2015

    by , July 31st, 2015 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    5 X 100 2:00
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--25 fast/25 easy-- 1:30

    4 X 50 1:15 #4 on 2:15
    3 X 100 2:15 #3 on 3:15
    Two rounds choice.
    50's: 3 moderate/1 fast
    100's: 2 moderate/1 fast

    WARM DOWN
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2015

    by , July 31st, 2015 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SATURDAY Taper/rest workout
    LCM

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    2 X 100 1:45
    4 X 50 1:00
    Descend 50's 1-4

    6 x 50 kick 1:20
    #4-6: build to fast

    1 X 100 moderate
    4 X 50
    Three rounds-choice
    50's: odd: blocks--25 sprint/25 easy even: 25 easy/25 build to race finish
    Coach will give send-offs

    Relay starts/warm down
    Categories
    Swim Workouts
  14. Wed-Fri, July 29-31

    by , July 31st, 2015 at 11:42 AM (The FAF AFAP Digest)
    Wednesday: Drylands

    rehab ex
    seat4d roww, 80 x 4 x 8
    rear delt fly, 65 x 4 x 8
    leg extensions, 105 x 4 x 8
    deadlift, 70 x 4 x 8
    bicep curls 15 lb DBs, 4 x 12
    hip abductors, 110 x 4 x 8
    kneeling ab crunches, 120 x 2 x 20
    flutter kicks on bosu, 2 x 100
    long arm crunches, 2 x 50

    stretching, 15 min


    Thursday:

    Swim//LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast various + 25 EZ)

    Main sets:

    16 x 50
    odds = fast @ 100 pace
    evens = EZ

    10 x 100 back or flutter kick w/fins @ 1:40
    50 EZ

    Total: 2750 m


    Heated Vinyasa, 75 minutes



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


    I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

    Add on ....


    Friday:

    Swim/SCY/Solo @ LA Fitness:

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    10 x (25 AFAP kick + 50 EZ) @ 2:00
    100 EZ


    Total: 2100 y


    3 mile walk

    Updated August 1st, 2015 at 11:26 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  15. Chemicals were off again

    by , July 31st, 2015 at 07:35 AM (Mixing it up this year)
    Hot water and chemicals off, not a good combination.

    300 free
    4x150 free w/paddles & bouy
    10x50@1:00 free
    8x100@1:40 free w/paddles & bouy
    600 free w/paddles & bouy negative split by 200
    4x50@1:00 free
    300 as 25 kick/25 drill/25 swim

    Total 3300 meters
    Categories
    Swim Workouts
  16. Short stuff

    Small crowd. I must have missed the memo again.

    500 mix up
    4 x 100
    -odd IM drill
    -even free no breath between flags
    4 x 75
    -work walls, went IM order

    4 x 50 moderate free @ 60
    3 x 50 kick with fins descend to sprint @ 45
    50 breast strong @ 1:15
    4 x 50 at 200 pace @ 60
    3 x 50 kick with fins descend to sprint @ 45
    50 breast strong @ 1:15
    4 x 50 faster than 200 pace @ 60
    50 breast strong @ 1:15
    4 x 50 swim w/fins sprint @ 60
    3 x 50 kick @ 1:15
    50 breast strong @ 1:15
    100 EZ
    200 negative split
    250 w/snorkel

    Kinda nice to have some short swims and back home earlier than normal. As soon as it cools off a few degrees I'll mix in a jog tonight. Huge difference between mid 90's and high 80's.
    Categories
    Uncategorized
  17. Week 148 - Thursday

    by , July 30th, 2015 at 03:16 PM (After a long rest)
    Once again I swam with the central Florida masters team. Today was at a fitness center at central Florida hospital in celebration. The pool was 5 lanes but each Lane was nice and wide and the lane I was in was about 6'6" the whole way. I had a lane to myself again.

    Warm up
    500 free with snorkel
    6x50 catchup on :45
    200 IM

    Main sets
    3x(2x100 done as 100 afap, 100 easy, 2x50 done as 50 afap, 50 easy, 4x25 done as odds afap, evens easy, 50 easy) round 1 & 2 free round 3 back

    Warm down
    300 pull easy
    200 IM easy
    100 kick easy
    50 double arm back easy

    I had trouble hitting my stroke count on the warm up but did not put 2 and 2 together until the main set where I started out with a 1:04 on the fast 100 free that the pool was SCM and not scy. On the fast 50 I went 28 and on the 25s I was 14s. The coach on deck was giving me splits but I don't remember the tenths. The fast swims went straight into the easy swims with no rest and we regrouped at the end of each easy swim. I would guess we were getting 20 seconds rest between the easy and fast swims.

    On round 2 I was much quicker than round 1 and went a 59 high on the fast 100, 27 on the 50 and 14s on the 25s. On the back I was 1:06, 33, and 15 lows. I was really happy with the last 2 rounds and felt strong.

    I don't ever remember having had stroke issues on scm but I somehow hit 10 1/2 strokes on free instead of my 9 that I typically do scy. I also noticed that the flags and the T on the bottom of the pool were really close to the wall. Despite these little challenges the pool was great and the temperature was awesome.

    I have been feeling a little congested the past couple of days and backed off after 3 rounds of the main set even though everyone else did another round and a shorter sprint set after that. I am heading home tonight and can't wait to sleep in my own bed and really get back to a routine the next few days. Travel can be tough and this trip for some reason was tough.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 07/31/2015

    by , July 30th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    1 X 100 easy 2:15
    1 X 100 strong 2:30
    1 X 50 easy 1:30
    1 X 50 @ 100% --
    Two rounds, choice.
    50's @ 100% from the blocks

    Relay starts
    Warm down
    Categories
    Swim Workouts
  19. Tired Today

    by , July 30th, 2015 at 07:28 AM (Mixing it up this year)
    Yesterday I could not stop eating. Really blew my dietbig time but I am going to try to correct that today. Started with an easy workout, hope the rest of the day goes well.

    1000 free
    500 free kick w/zoomers
    3x200@5 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free kick w/zoomers
    200 free w/snorkel

    Total 2500 meters
    Categories
    Swim Workouts
  20. Workout 07/29/15: morning

    by , July 29th, 2015 at 08:38 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning before work.
    *
    200 free/200 back/200*im drill/200 kick
    *
    2 x
    75*DPS into 25 AFAP
    100 kick
    25*AFAP into 25*Ez into 50 DPS
    *
    100 kick
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ---------------------------------
    *
    Trying to work in some speed in preparation*for my first Nationals (and second ever lcm meet). I am not following my usual two-week taper plan, but I do feel like I am a bit peppier in the water as compared to the lcm meet I did last year. At least I have a more robust base laid down at this point. In order to swim the trip, I swapped weekends so will be pulling a James Adams and 73 hours from now through Tuesday, then hopping in the car Wednesday morning for the 8 hour drive to Ohio. I plan to make it for a quick swim on Wed night and perhaps the pre-meet meeting, then will swim the 800 on Thursday*followed by the 400im, 50 free, and 200 back on Friday (plus maybe a relay). Then my son and I will be heading into Cleveland to catch some ball games and a visit to the*R&R HOF,*but most importantly for a college visit. I might try to drop in on a Masters workout while in town.
    Categories
    Swim Workouts , Planning
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