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  1. 4|6|15 LCM

    15 x 25.6m on 0:40, dive from side free, hypoxic out, breathe twice on 2nd 12.8m

    10 x 25.6m on 1:00, dive from side free, hypoxic out, breathe once on 2nd 12.8m

    50 fr with fins, breathed about 4 times to right (27)

    100 kick


    weights

    DB overhead snatches
    6 x 10 respectively with 20's, 25's, 30's, 35's, 40's, 45's, rest one min between



    evening drylands

    run: 21 x 56.3 m on 0:40 (approximately 10 sec run (about 5.3 mi pace) / 30 sec walk)

    back extensions BW - 20 rep
    side situps - 8 each side
    plank pos row mach knee bends - 20 rep
    standing calf raises - 10, 10, 5, 5, and 5 reps of 180, 270, 360, 450, and 520 lbs resp.
    15 min of stretching

    Updated April 7th, 2015 at 04:20 PM by __steve__

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    Uncategorized
  2. Allergic Reaction, Monday, April 6

    by , April 6th, 2015 at 01:19 PM (The FAF AFAP Digest)
    Continuing my streak of bad luck, I had an allergic reaction starting yesterday afternoon. Hives everywhere. I'm sure I looked much worse than Stewart with his shingles. I have no idea what caused it, though I have read that infections and antibiotics can ... I mega dosed benadryl last night and fell asleep. But then I woke at 5:00 am and was miserable. I had Mr. Fort take me to urgent care when it opened at 8. They said I had a bad systemic allergic reaction. They gave me a prednisone injection and a benadryl injection. My skin seems to be calming down a tad, but I've read it can take a few days. I also read that swimming in cool chlorinated water may have a calming effect. So I dragged myself off to LA Fitness for a brief swim. (Hives aren't contagious.)

    Swim/SCY/Solo @ LA Fitness

    650 various
    100 scull
    100 fly drills
    6 x 50 burst + cruise
    50 EZ
    20 x 25
    odds = @ 100 pace
    evens = EZ
    100 EZ
    2 x 25 AFAP + 25 EZ
    100 EZ
    2 x 25 AFAP + 25 EZ
    100 EZ
    4 x 50 cruise

    Total: 2400


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

    The chlorine did seem to have calming effect. I just hope these go away fast. Zones is in 5 days ...

    Psych sheets for Zones (521 swimmers) are up: http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 6th, 2015 at 02:32 PM by The Fortress

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 04/07/2015

    by , April 6th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    4 X 50 kick 1:15
    Two rounds

    4 X (3 X 50 1:20 #3 on 2:00
    Alternate within each round: easy-strong-@100%

    2 X 300 5:00
    3 X 200 3:20
    2 X 100 1:40
    Pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Week 132 - Monday

    by , April 6th, 2015 at 09:02 AM (After a long rest)
    I had a nice weekend. On Saturday after practice my wife and I spent the afternoon working in the back garden cutting down ornamental grasses and generally tidying up. Yesterday was a much slower day and it was rainy. I love days like yesterday where you have nothing you have to do. Yesterday afternoon we went to the movie theater and watched insurgent. I was not as impressed as the first one, divergent, but my wife and daughter enjoyed it so maybe I was overly hopeful. It was fun either way!

    i had a good nights sleep and woke looking forward to a taper workout. I found today's workout pretty tiring but looking back at my last taper 3 weeks out this one is almost identical.

    http://forums.usms.org/entry.php?34552-Week-112-Monday

    Monday is our more aerobic focused day and we did a pretty decent main set. The senior kids were in today and with the pool setup long course we only had 4 lanes so ended up with about 8 of us in the lane. I am spoiled because I am just not used to sharing a lane. Normally people avoid my lane for some reason Today though I had a bunch of people in my lane but everyone played well and when I lapped people it tended to be at the end of the prescribed distance. Funny how that worked out today.

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

    Main sets
    10x200 pull on 2:50 descended 1-3, 4-6, 7-9 and hold 10 at #9 pace.
    10x50 kick on 1:05
    4x(50 drill, 50 drill, swim by 25, 50 fast, 50 kick, swim on 1min)

    Warm down
    200 easy

    I went 2:21, 2:19, 2:17, 2:20, 2:18, 2:16, 2:20, 2:18, 2:15, 2:15 on the 200s. On the kick I was holding 47s which felt pretty hard today. On the fast free in the drill set I was going :31-:32s on the fast 50 and worked on trying to relax and concentrate on DPS.

    I was tired today but not overly tired. I felt like I paced the 200s quite well and had plenty in the tank if I needed to go up a gear. I have adjusted quite well to LCM especially with not feeling very well but I am not so sure about the LCM during the taper. It's definitely much harder aerobically. Fort warned me about not doing too much LCM during taper! I wish I had a choice but I did try not over doing it today.

    Tom is working on relays for Nationals today and we have some killer relays.

    Mens 45+
    Scott Carpenter
    Scott Heber
    Mark Cox(Water Rat)
    Stewart Carroll

    Mixed 45+
    Two of the above plus
    Leslie Livingston(The Fort)
    Brigitte Heuer

    We also have a really strong 35+ mens relay and should have at least 3 other relays for both free and medley relays in a few other age groups. Relays were my favorite part at worlds and I suspect they will be even more fun at nationals.
    Categories
    Swim Workouts
  5. Test set

    by , April 6th, 2015 at 07:21 AM (Mixing it up this year)
    Testing the strength of each arm today. Even though I am right handed my left arm is significantly faster than my right.

    500 free
    500 free kick w/zoomers

    5x50@1:10 free w/paddle on right hand went 1:01, 1:03, 1:03, 1:04, 1:03
    5x50@1:10 free w/paddle on left hand went 57, 57, 57, 57, 57
    200 free kick w/zoomers
    5x50@1:00 free w/paddle on right hand 4 kicks on the paddle hand held 44's
    5x50@1:00 free w/paddle on left hand 4 kicks on the paddle hand held 44's
    200 free kick w/zoomers
    200 free easy

    Total 2600 yards
    Categories
    Swim Workouts
  6. 4|5|15 SCM

    Had roughly 30 minutes to get some high voltage speed work in

    4 x 25 on 0:20 fr with fins

    4 x 25 on 1:00 fr with fins

    30 x ~12.5 0:40 super fast UW and free (4 strokes) / 12.5 easy

    I can maintain decent fast twitch outputs on 0:40's, but with 6 (or less) second efforts. Ignition system held up like this for 20 minutes.

    This training may not be optimal for pure speed, but it is excellent muscle memory work for breakout to stroke transition at top speed (fins)

    Updated April 6th, 2015 at 11:55 AM by __steve__

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  7. Sunday, April 5

    by , April 5th, 2015 at 02:55 PM (The FAF AFAP Digest)
    1800 EZ @ LA Fitness

    30 minutes RC & stretching


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

    Hope everyone is having a rest weekend!

    Mr Fort and I exchanged massages last night. I had him work on my calves, forearms and lower back. Ouchy, it was a little painful.
    Categories
    Swim Workouts
  8. Sat., April 4

    by , April 4th, 2015 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Today I was lucky to get to swim with two of my masters swimmers, Lindsay and Kathy. They're both tapering a bit for Colonies/Y Champs, so we could mostly do the same things. The pool was set up long course again, much to my chagrin. I think long course is sneaky and can make you unduly tired.

    Warm up:

    500 various
    8 x 50 @ 1:10
    -- I did a variety of stuff with some 25 m shooters
    50 EZ

    Main sets:

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

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x 50 @ 100 pace + 200 EZ
    -- I did fly w/fins and went 29s, same as the 5 I did the day before.

    Total: 2450 m


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

    My calves were cramping during this workout again, same as yesterday. I need to hit the foam roller. Tomorrow, I'm going to do a completely easy recovery swim. Then I'll just rest for 5 days for Zones. I'm getting a massage tomorrow too!

    The ears don't really hurt anymore, but they still feel clogged.

    The nationals timeline is out. I have good rest between my events and a sleep in on Saturday. The only crunch is the back to back mixed medley relay and 50 fly. I will only have a few heats of rest. At least I already have a solid 50 fly time this year!

    Updated April 4th, 2015 at 05:15 PM by The Fortress

    Categories
    Swim Workouts
  9. Good workout in warm water

    by , April 4th, 2015 at 01:43 PM (Mixing it up this year)
    I was at the Y today. They said it was 85 degrees.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy went 7:18
    400 IM in 6:57
    300 kick alternate free/Breast
    200 fly in 3:35
    100 back
    500 free kick w/zoomers
    200 torque drill w/paddles & snorkel
    300 free w/snorkel EZ

    Total 3500 yards
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  10. Week 131 - Saturday

    by , April 4th, 2015 at 12:56 PM (After a long rest)
    I had a good nights sleep last night but again woke up tired. I did not do enough warm down yesterday and was also a little sore. I had organized with a friend that our daughters would do yoga with us today so my daughter came to practice with me. It's always fun driving to practice with her. It's such a simple thing but always so enjoyable. She selected the music and decided on some Queen which we both rocked out to on spotify.

    Today's workout was our first real taper workout and instead of the 16x100s we did 12. The pool was still setup LCM.

    Warm up
    400 free with snorkel
    10x50 drill swim by 25 on 1min

    Main sets
    4x100 kick on 2:15
    12x100 at 400 race pace on 2:30

    Warm down
    200 easy

    Despite the lower yardage today this was really tough and the intensity of both the kick and the 100s at race pace made for a long hour. I was holding 1:40 on the 100s kick. Looking back this is the fastest I have done 100s kick LCM. The 12x100s I was out on #1 in 1:03 and then held 1:04s through 6 at which time I listened to my body and decided I needed to ease up despite this being a second quicker than my goal times of 1:05 so put paddles only on and focused on kick and DPS. I went 1:07 on the first with paddles(this one was weird because I felt like I was working it hard and did not intentionally ease up and appeared to go on the right time). I then held 1:03s on the remaining 5x100s.

    After the swim my daughter and I headed off to Yoga. The class is a basic class and generally is more focused on stretching however today we worked on core. Lots of planks and chataronga work. I think my daughter still had fun and it was nice to have her with me.

    On the way home we stopped and had chick fil a breakfast as a treat. When I got home I found out my English soccer team, Arsenal had beaten premier league rivals Liverpool 4-1 so all around a good morning.
    Categories
    Swim Workouts
  11. Week 131 - Friday

    by , April 3rd, 2015 at 05:49 PM (After a long rest)
    I went to bed pretty early last night but woke up feeling tired. I am guessing my ups and downs are directly related to the shingles and the copious amounts of antibiotics and antiviral meds I have taken the last few weeks. Today the pool was setup as LCM and we did a team time trial with pads. I was looking forward to swimming fast last night but based on how I felt this morning I did not really feel like doing it. We did a typical meet warm up followed by 3-4 events per person. I had spoken to Tom before the time trial about not over doing it today, so did a 100 back, 50 fly, 50 breast(as part of a relay) and a 50 back. My daughters swim group came in at the end of the masters workout and she was bouncing around on deck and challenged me to doing the 50 back, telling me she could beat me; she knows how to get me motivated!

    Meet warm up
    400 free with snorkel
    6x50 catchup on 1min
    8x50 kick on 1min
    4x50 open, close, easy, fast on 1min
    200 easy

    Time trial
    100m back – 1:06.9
    50m fly – 30.4
    50m breast – on medley relay ???? Did not get my split but realized why I don’t swim breast
    50m back – 32.0

    We did about 300-400 between swims.

    I did not feel great on the 100 back but was happy enough with the time. On the 50s we had to go from the far end of the pool since we only put pads in one end and there were no blocks. From the start I almost went side ways as I slipped and scuffed my right toe on the bulk head that is at the end of the pool. It has a course coating and I hurt my toe as I slipped. I was hoping to go under 30 but think I have a pretty decent 50m fly in me. I did not die at all and this actually felt like the strongest swim today. I thought I was going to swim faster on my 50m back, but again I will take it since it was my 4th swim in an hour with no blocks to pull up on. If my daughter beats me she will be 3 seconds under her TAGS cut and the fact I have not heard from her makes me think she did not beat me. I will have bragging rights by beating an 11 year old!!!!!

    We officially start our taper tomorrow and I am hopeful we will only be doing 12x50s tomorrow instead of the normal 16x100s. Since we are swimming long course I think I can handle 12 but 16 is a beast and last week it just about killed me; I know I was still feeling crappy and suspect this played a lot into it.
    Categories
    Swim Workouts
  12. 4000 for Good Friday

    by , April 3rd, 2015 at 05:14 PM (Alex's swim journal)
    After having such a great weekend of swim workouts last weekend, I've been so busy I haven't been able to get back to the pool until today. Did a 4000 continuous swim in 1 hour 6 minutes. Here's how I swam it:

    5 x thru
    200 free
    200 back
    200 kick (w/ fins and board)
    200 pull (w/ buoy)

    After the first 800, which was essentially the warm-up, my 200s free were right around 3:00 (the 1650 pace) and felt fairly relaxed, the 200 pulls were a little slower than that (maybe in the 3:10 range). Backstroke felt really slow today, but I haven't been working on it much.
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  13. Friday, April 3

    by , April 3rd, 2015 at 03:25 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

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

    Main sets:

    6 x 50 burst + cruise @ 1:15

    5 rounds:
    50 fly w/fins @ 100 pace @ 1:00 (these felt like 75s)
    50 EZ @ 2:00

    150 EZ

    4 rounds:
    50 back or breast @ 100 pace @ 1:00
    50 EZ @ 2:00

    100 EZ

    10 x 50
    odds = 50 smooth free w/paddles @ 1:00
    evens = backstroke kick @ 1:15
    100 EZ

    2 x
    2 x 50 w/fins, UW SDK for 35 meters + 15 EZ @ 1:30
    1 x 50 EZ


    Total: 3150 m


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

    I wasn't really prepared for the pool to be set up long course meters. I had wanted to work on starts. Oh well. I didn't have a great night's sleep and felt tired in the water. And my back is still sore. I'm a veritable wreck!

    Colonies Zones is up to 452 entries. Right now, I only plan on 2 events per day (though I'm entered in 3 per day). I'd like to get some racing in without exhausting myself that close to nationals.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/06/2015

    by , April 3rd, 2015 at 11:56 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 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:20
    1 X 100 swim

    1 X 200 IM 4:00
    4 X 50--1 of each-- 1:15 #4 on 2:00
    Two rounds

    2 X (5 X 150
    Round 1 on 2:30, round 2 on 2:20
    Always swim last 50 fast.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  15. Tough LCM day

    by , April 3rd, 2015 at 07:25 AM (Mixing it up this year)
    The pool was packed. Visiting team was in with GCAT so we had 30 to a lane for the kids team. Lucky for us Masters still had their 2 lanes with 7-8 per lane.

    5x200@3:30 free
    12x25 IM order
    10x100@1:40 free w/paddles & bouy held 1:32's
    12x25 breast
    16x50@:50 free w/paddles & bouy
    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  16. Week 131 - Thursday

    by , April 2nd, 2015 at 09:01 PM (After a long rest)
    I was still tired last night but woke up feeling a lot better. I would say I am feeling 80% right now. I still have the blisters from the shingles but they are now mostly scabs; not a very pretty sight but they feel much better and the itch has gone. I still have an ear ache but the swelling below my ear is starting to go down finally. Shaving is a challenge but somehow I am getting by.

    5x(1:30 on vasa swim trainer, :30 rest)
    4x(extended flutter kick, oblique crunches, leg lift, planks, extended flutter kicks) done as :45 on and :15 transition. With 1min at the end of each round.

    Swimming
    400 free with snorkel
    8x50 catchup on :45
    4x100 kick with fins on 1:30
    4x100 free on 1:15
    200 easy

    We are putting pads in tomorrow and doing a meet warmup followed by several swims LCM from the blocks. I am leaning towards doing some back events since I have no real bench mark and as such won't worry about where I am relative to where I was. It will also be good to just see how I feel ahead of nationals on back. My back in general has been somewhat of an experiment in progress and I do enjoy it although outdoor at nationals will be interesting. If some of the guys do a 2IM I may also give that a try.
    Categories
    Swim Workouts
  17. 4|2|15 SCM, ran yesterday

    SCM

    25 x 25 on 0:30 free with fins
    • breathe right (every 2) - odds / breathe left (every two) - evens
    • 15's - 18's

    7 x 50 kick on 1:15
    • flutter kick - odds / breast kick - evens



    Weights
    superset: back extensions + situps + vertical knee lifts

    • 3 x (20 + 20 + 10)

    DB bench press

    • 1 x 25 with 55's

    Dips with a straight arm dip at end of each rep

    • 1 x 10

    Straight leg deadlifts


    • 3 x 10

    stretching

    Run and stretching (4|1)

    23 x 56.3m on 0:40

    • 10's




    Neck hurts from not using snorkel

    Updated April 2nd, 2015 at 08:54 PM by __steve__

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  18. Benefit from Drylands? Seriously?

    by , April 2nd, 2015 at 03:34 PM (Trying to Train Smarter, Not Just Harder)
    Slept in again today - I have just become super unmotivated when it comes to drylands. I did really good for about 2 years, but something happened this year - not sure what, just lost my mojo, I guess. Problem is, I don't really see an improvement in my swimming. I have had: a sprained neck, two episodes of tendinitis, and serious back spasms from drylands, but haven't noticed anything positive. My waistline seems about the same. I know I am stronger at the gym, but where does this carry over? It certainly didn't prevent osteoporosis!! In fact, my DEXA results got worse! I wonder if this is just part of being old. Or maybe it's part of having to get up at 4:45 every single morning to get a workout in. Not sure.
    Meanwhile, back at the pool, I'm doing great. Well, fine. Anyway, I'm picking up my yardage (or meterage? since I swim LCM, lol!) and am trying to get back up to about 5000 LCM daily (I have 90 minutes to swim). I also would like to get myself to the pool at a minimum, 4 times weekly, hopefully 5. Got lucky yesterday, as Grady felt like his workout on Monday was marginal, and wanted to go at it again on Wednesday (he usually only swims Monday & Fridays) so I didn't have to swim solo. Either he is feeling tired, or I am getting better at pulling - but I managed to best him on all the pull sets for a change. Felt an awesome lift in my butterfly for one 25, too -- tried to replicate it, but didn't quite get there.
    The usual warm-up: 600 back/free or whatever
    300 kick
    Then, the "Rob"
    4 x 50 sprint/easy by 25 @ 1:00
    3 x 100 IM @ 2:00 (LOTS of rest!)
    2 x 150 pull @ 2:15
    200 IM - then a minute rest
    200 Pull @ 3:00
    2 x 150 free/back/free
    3 x 100 @ 1:30
    4 x 40 sprint/easy by 25 @ 1:00
    Then Grady & Stephanie got out & I did a little more on my own:
    3 x 300 breast/free/breast/breast/free/breast by 50's with a minute rest between each
    200 easy
    Done.
    Maybe I'll do Drylands on Saturday. Maybe. I need convincing.
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  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/03/2015

    by , April 2nd, 2015 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20

    8 X 50 1:20
    odd: easy even: fast

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Three rounds--pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  20. Easy day in preparation for LC tomorrow

    by , April 2nd, 2015 at 07:24 AM (Mixing it up this year)
    I needed an easy day today

    500 free
    500 free kick w/zoomers
    5x100@1:50 back w/paddles went 1:39, 1:39, 1:39, 1:37, 1:34
    5x100@2:00 free w/zonrkle
    500 free kick w/zoomers
    500 free every 4th lap back EZ

    Total 3000 yards
    Categories
    Swim Workouts