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  1. Week 89 - Saturday

    by , June 14th, 2014 at 04:36 PM (After a long rest)
    Yesterday was a weird day. I guess you could call it a Friday 13th kind of day. Traffic was bad coming out of Dallas and it took me forever to get home only to find out my dogs had got into a container of anti inflammatory pills(ironically for one of the dogs who was diagnosed with hip dysplasia). Long story short the two weimeranas ended up having to go to the emergency get and they are there for two days. This will be big big $s but at least the dogs will be ok.

    My my daughter has a meet in Lewisville Texas this weekend and my wife took her to the meet while I opened the pool for our masters team this morning. After practice I headed upto lewisville and we are currently between heats and finals and will be at a hotel tonight.

    My my right shoulder between the top of my tricep and the lat has been burning a little this week and I planned on icing this morning but ran out of time so just have to suck it up today. Next week I will ice after every workout until I am pain free. I believe I drop my elbow at the end of my catch when I am tired and this is the cause of the discomfort.

    Todays workout out was tough but I was please with my efforts.

    Warm up
    600 free with snorkel

    Main sets
    8x(150 swim on 2mins, 2x50 fast on 1:20)
    100 easy
    12x50 swum odds drill, even builds with turn on 1min
    6x100 AFAP on 2mins

    Warm down
    400 easy

    Total 4200LCM

    i was coming in at 1.45-1.50 on the 150s and then was holding 33s on the fast 50s. This was surprisingly more tiring than I thought. On the 6x100 best average I held 1.03s and was really happy with how I felt compared to the last time I swam this set. I felt strong with some easy speed(despite it hurting after #2). I am really trying to engage my kick and keep my stroke long as I tire.

    I did did a very light leg oriented weights workout today but only did two rounds instead of 3 and was pretty fatigued.
    Swim Workouts
  2. Workout 06/14/14: morning

    by , June 14th, 2014 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    I tried to get a swim in during the kid's "Last Blast" at Grafton State Park yesterday in a sweet one mile long lake, but was told that was not allowed. Instead I played volleyball on the beach for about 90 minutes in the rain - fun drylands!

    This morning Preston and I made it to Men's Breakfast before heading home and to the pool for for Masters practice:

    200 swim/200 kick/200 pull
    4 x 50 on :60 (even 1-2, desc 3-4)

    1 x 300 on 6:00 (did 400 with snorkel)
    4 x 50 on :60 (choice)
    :30 second rest
    3 x 100 on 2:00 (did 150's)
    :15 second rest
    2 x 150 on 3:00 (did 200's, half free/back)
    A few Master's Minutes here

    4 x 75 on 1:20 (kick/swim RIMO/pull)
    12 x 25
    - odds = choice, evens = FR fast
    - 1-4 on :45, 5-8 on :40, 9-12 on :45

    200 loosen and out
    (Masters/Rec/3050 yards/75 min)

    Light turnout today with some folks traveling and others at tri's. Just Mike and Rebecca. Good workout that I found in the stacks. Off to another graduation party.
    Swim Workouts
  3. Thur & Fri, June 12-13

    by , June 13th, 2014 at 05:06 PM (The FAF AFAP Digest)

    Drylands w/ Teen Fort:

    I did 2 sets of each, except 4 of the explosive leg press and seated row negatives.

    RC/scap ex
    explosive leg press, 180 x 4 x 15
    cable push press, 10 each side
    kettle ball swings, 15
    TRX squat jumps, 10
    flutter kicks on bosu, 100
    TRX bicycles, 25
    TRX chest press, 15
    squat, hold for :30 with 25 lb plate overhead (ouchie)
    bulgarians with arms in a streamline position, 10 each leg
    back extensions w/25 lb plate, 15

    Swim/LCM/Solo @ Pitt

    Warm up:

    500 choice
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    200 of something, forget what ...
    50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15
    50 EZ

    3 rounds: 6 x 50 @ 1:10 w/fins

    rounds 1 & 3 dolphin kick w/board, AFAP 50s = 27s
    round 2 = breast, AFAP 50 = 30

    1 x 50, 15 fast + cruise
    1 x 50, 25 fast + 25 cruise
    1 x 50, 35 fast + 15 cruise
    1 x 50 EZ
    1 x 50 AFAP
    1 x 50 EZ

    extra 50 EZ

    3 rounds: 2 rounds back, 1 round free)
    4 x 50 @ 200 pace w/paddles @ 1:10
    1 x 50 EZ

    extra 50 EZ

    Total: 3250 m


    Hadn't done drylands in a couple weeks, felt those today. And felt kinda crappy in the water after 4 days out. But managed to get in a decent workout. Now I must dash off to coach!
  4. Week 89 - Friday

    by , June 13th, 2014 at 03:10 PM (After a long rest)
    I had planned on swimming when I got back from California yesterday but the weather and American Airlines conspired against me. My original flight left SFO at 7am and was due into DFW at 12.20pm. Apparently Dallas had some thunder storms yesterday morning and upon approach to DFW my AA flight was forced to circle the airport for an hour. After the obligatory hour of circling we were informed that we did not have enough fuel on board to continue and had to divert to Abilene Texas(a very small airport about 45 minutes from Dallas). Upon landing in Abilene we were #6 to get refuelled only for the fuelling vehicle to break down while working on plane #5. Long story short, 4 hours sitting on the runway in Abilene followed by a 45 minute hop to Dallas, followed by another hour on the ground at DFW trying to get a gate meant my 3 hour trip from San Frnacisco to Dallas ended up being almost 9hrs.

    Today I woke very tired and I felt generally off my game today. I worked the main set and the fast 25's and everything else I was in sloth mode. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    6x(200 free on 3mins with paddles only, 100 kick on 1:45)
    100 easy
    12x50 drill swim on 1min
    16x25 swum at 400m pace on 40

    Warm down
    400 easy

    Total 4000LCM

    I went 2:15, 2:16, 2:17, 2:17, 2:217, 2:17 on the 200's and then held 1:38-1:39s on the kick. As written I was supposed to hold 1:40's for the kick but could not get rid of kick board and put on paddles in the time so amended it to 1:45 with a very quick change of equipment. These were much harder than they should have been and by the end I was hurting. On the 25's I was holding 15-16s as best as I could tell when I pushed off the wall and 16-17s when I started from the middle of the pool.
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout-06/13/2013

    by , June 13th, 2014 at 10:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

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

    1 x 100 IM 2:00
    4 X 50--1 of each-- 1:10
    Three rounds

    4 X 200 3:20
    4 x 150 2:30
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Sprint what is this?

    by , June 13th, 2014 at 08:49 AM (Mixing it up this year)
    Attempt at some sprinting during the end of workout. Just to distance oriented lately.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles held 1:36'S more my normal pace
    200 kick w/zoomers on back
    6x50@1:13 free as 15m kick/20m sprint/15m kick w/zoomers & snorkle
    200 kick w/zoomers
    6x50 odds fly evens free from block 25 sprint/25 easy

    Total 3000 meters
    Tags: :36's
    Swim Workouts
  7. SCM 6|12|14

    About 1500 worth of 15/25/50m efforts with 20 to 60 seconds rest. Tried to reach race pace at times but didn't quite get there. Also did super slow swimming.

    was about 1000 recovery swimming, HR less than 110 bpm. Wore fins and just swam enjoyably.

    Weights yesterday:
    • DB bench presses, warmed up 5 reps each with 25, 30, 35, 45, and 55's resting about 30 seconds. Then rested 2 minutes and did 9 reps with the 75's
    • 5 sets of 5 deadlifts with 135
    • calf raises
    • ab slide rollers using rowing machine seat
    • curls and triceps

    Have hangover today but swim was still beneficial
  8. 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!
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout-06/13/2013

    by , June 12th, 2014 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Bumpy Jones Meet starts today. Our workout will be light.

    WARM UP:
    3 X 200 3:30
    2 X 100 2:00

    1 X 200 kick + 100 swim

    10 X 50 1:20 choice
    #3-6-9 are fast

    WARM DOWN: 4 X 50 easy

    Updated June 12th, 2014 at 09:14 PM by Editor

    Swim Workouts
  10. A 500 Fly kind of day

    by , June 12th, 2014 at 08:34 AM (Mixing it up this year)
    Yes the crazy girl came to practice today and actually lapped Mike Dayoub as he swam with paddles and fins while I went a 500 Fly.

    500 free
    500 free kick w/zoomers
    500 Fly for time 10:37
    200 free EZ
    300 1 arm fly drill w/zoomers
    500 free kick w/zoomers descend by 100
    400 free w/snorkle
    100 free EZ

    Total 3000 meters
    Swim Workouts
  11. Slow day at the pool

    by , June 11th, 2014 at 09:42 PM (Mixing it up this year)
    A warm water long course workout today. Nice to have to only share with Katy who I am used to sharing with during short course season.

    My fly felt better with each swim, same with the back and free. The breast my left knee cracked so many times but got better each time too.

    500 free
    500 free kick w/zoomers
    2x500@5 IM went 4:08, 4:03, 3:56, 3:52, 3:48
    500 free kick w/zoomers
    300 free EZ w/snorkle

    Total 2800 meters
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/12/2013

    by , June 11th, 2014 at 04:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 200 3:30
    2 X 100 2:00

    1 X 300 choice
    Fins optional

    2 X (3 X 100 free 2:15
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    3 X (start-turn-finish

    1 x 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. Week 89 - Wednesday

    by , June 11th, 2014 at 04:17 PM (After a long rest)
    I was tired and stiff this morning. I also woke with a stiff neck and don't know if this was a result of yesterday's efforts or sleeping weird last night. This mornings workout was a recovery and I felt pretty good after I warmed up.

    400 free with snorkel
    6x50 catchup

    Main sets
    8x100 pull on 1:30 descend 1-4
    4x100 swum as fly delay hip drill(this was a strange one for me but then again I don't swim fly)
    200 kick without board front, left, right, back by 50
    100 free
    200 kick without board front, left, right, back by 50
    100 free
    800 straight swum alternating 50 free,50 fly drill

    Warm down
    200 easy

    Total 3500LCM

    Lots of drills and easy swimming today.

    TomorrowI head back to Dallas on an early flight and will swim in the afternoon. We have our 100s best average kick test set tomorrow. Should be a lot of fun.
    Swim Workouts
  14. Tues, June 10

    by , June 10th, 2014 at 10:34 PM (The FAF AFAP Digest)
    Treadmill, jogged 4 miles


    I've been out of the water a couple days, and it looks like that dry spell will be extended to four days. Yesterday, we discovered that my daughter's passport expires on June 29 when we're supposed to be in Europe. Real imbeciles for not checking ... So the last two days have been consumed with gathering everything I needed for the emergency passport service. Not an easy task with Mr. Fort in Dallas. He had to overnight me some things. Tomorrow am, I've leaving for VA or a couple days to visit Teen Fort, who is coaching there this summer. But I'm booked solid and don't think I'll get a swim in before heading back. My aquatic fitness is not what I had hoped going into a vacation where I won't swim ... Oh well, plenty of time to get back in shape with no meet on the horizon.
  15. Workout 06/10/14: evening

    by , June 10th, 2014 at 10:31 PM (Maple Syrup with a Side of Chlorine)
    Took yesterday off, and had a nice first day of staycation catching up on household goodies. Went to men's group and then a bonfire with the exchange kids - a fun night. Most importantly, it was the 21st anniversay of my wife and my first date :kiss:

    Today I helped out at the college with installing baseboards and some dry erase boards. After gathering the kids from school we went out for supper and ran into my son's homeroom teacher, so treated her to a meal. Got a message from Jinho that he is safely back home in Korea, so I headed to Masters feeling great (although a little tired).

    200 swim/100 kick/200 pull with boy/100 swim with AP
    4 x 25 drills
    4 x 25 burst and cruise

    Main set (from Open Water Swimming book)
    - 400 (Fast every 4th 25) - did 500
    - 300 (Fast every 3th 25) - did 400
    - 200 (Fast every 2nd 25) - did 300
    - 100 (Fast every 25) - went 1:03

    300 loosen and out
    (Masters/Rec/2400 yds/55 min)
    That main set was a real breath taker! Greg and I were the only ones doing this tonight and it was great to have each other to push through the fast swims. Tim has his big tri this weekend.
    Swim Workouts
  16. 6|10|14 SCM

    4 x 200 fr on 5:00 at various tempo's
    3:00, 3:30, 3:10, 3:18

    800 (16 x 50's) various consisting of drills, fr, backstroke

    8 x 50 on 2:00 as 25 fr hypoxic (16 - 18's) / 25 back or drill

    Today I am unrested and feel crumby. was up almost to 4 am, and the alarm was set to wake up at 7:30 am because I had Jury duty. So it is no surprise to me my swimming today felt like Schiβe and I am still upset and tired, moreover at work

    Updated June 10th, 2014 at 06:34 PM by __steve__

  17. Week 89 - Tuesday

    by , June 10th, 2014 at 05:32 PM (After a long rest)
    Today I swam at the Stanford aquatic center and had a LOT of fast fun with Stanford Masters swimming LCM. The masters team were really great and friendly, and the workout was hard but terrific. I swam with about 14 guys and gals and all of them were fast.

    Warm up
    700 free
    4x200 IM on 3:20 descend 1-4

    Main set
    2x(100 free on 1:20, 100 back on 1:30, 100 free on 1:05, 100 back on 1:15, 100 free on 1:20, 100 back on 1:30, 100 easy)
    4x100 pull on 1:20
    50 easy
    3x100 pull on 1:20
    50 easy
    2x100 pull on 1:20
    50 easy
    1x100 pull on 1:20
    150 easy
    5x(100 drill swim by 50 on 1:30, 100 kick on 2mins)

    Warm down
    200 easy

    Total 5400LCM

    I did not feel that great during the warmup but after getting my heart rate up in the IM set I started to loosen up and by the main sets I felt good. I was holding about 1.07-1.09 on the free in the first main set and 1.12-1.13s on the back. On the pull set I was hauling and held 1.03-1.04s. I was neck and neck the whole workout with two other guys. I plan on going back tomorrow for some more fun.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-06/11/2013

    by , June 10th, 2014 at 01:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    10 X 50 1:15
    Choice. #3-6-9 are fast

    6 X 50
    odd: blocks--sprint 25/25 easy
    even: build to race finish

    1 X 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 05:08 PM by Editor

    Swim Workouts
  19. Another hot day but a good workout

    by , June 10th, 2014 at 08:39 AM (Mixing it up this year)
    Today was a great distance workout despite the 81.5 degree water. At least I had my own lane.

    400 free
    400 free kick w/zoomers

    2 times thru
    800@14 free w/big paddles & bouy R1- 12:53 R2- 12:30
    400@7 free w/strapless paddles &bouy R1- 6:17 R2- 6:08
    200@3:30 free R1- 3:22 R2- 3:17

    400 free EZ

    Total 4000 meters
    Swim Workouts
  20. Feeling Better! Monday, June 9, 2014

    by , June 9th, 2014 at 10:03 PM (Workout Swimmer)
    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.