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  1. 12-16-15

    250 w/snorkel and buoy

    4 x's through
    3 x 50 @ 50 descend
    2 x 100 @ 1:30 build
    200 @ 3:00 descend by round

    50 easy

    3 x's through
    100 @ 1:45 w/fins
    --first 35 sprint cruise the rest
    4 x 25 sprint with fins and paddles @ 30,35,40,45
    100 @ 1:45 w/fins
    --last 35 sprint cruise the rest

    100

    3500
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  2. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2015

    by , December 16th, 2015 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05--choice
    odd: easy even: fast

    2 X (4 X 100
    Round 1: IM on 1:45
    Round 2: Reverse IM on 2:00

    1 X 100 fast 2:15
    1 X 150 cruise 2:15
    Four rounds--choice

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  3. Mon-Tues Dec 14-15

    by , December 16th, 2015 at 12:16 PM (The FAF AFAP Digest)
    Monday:

    2100 EZ @ LA Fitness


    Tuesday:

    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 100
    standing ab wheel roll outs, 8
    russian twists on incline bench, 25 x x 15
    bulgarians in a streamline position, 3 x 10 each leg
    face pulls, 50 x 3 x 15
    good mornings, 65 x 3 x 6
    extreme angle squat, 4:00
    hip abductors, 110 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 10

    1800 EZ afterward


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


    Despite sleeping a lot the last couple nights, I still feel pretty tired. Tired but wired. I guess that's par for the course for a multi-day meet. I did get back to the gym for a very light ease back in kind of workout. Inspired by swimdoc, going forward, I may try to add some dedicated TRX core work on off days from the gym. But not today. Still too bushed. Though I will head out to Pitt tonight. I am anxious to get back to real training. I feel like I gained ten pounds from my couch sojourn!

    I was bummed to wake up to a crashed over xmas tree with tons of smashed ornaments. Argh! Must have been the damn cat.

    But the good news is that, thanks to Stewart's emails, the meet directors did find our time from the mixed 200 free relay and added it to the results.

    Updated December 16th, 2015 at 01:26 PM by The Fortress

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  4. Workout 12/15/15: evening

    by , December 15th, 2015 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a nice day off today, starting with breakfast out with my wife. This afternoon was a quiet one, and I was ready for the Masters work out tonight.

    200 swim 100 kick 100 pull (did extra 200)
    4 x 50 quarter's strong on :60
    100 easy no free

    1 x 400 as 150 swim, 50 kick (I pulled and skulled, extra 100)
    4 x 100 on 2:00 descend (did 150s with snorkel and AP)
    6 x 75 on :15sr kick (I skulled) swim pull (did extra 50)
    10 x 25 on :40 odds easy evrns fast
    100 loosen and out
    (Masters/Rec/2850 yds/60 min)
    --------------------------------
    A solid swim with Greg and Carol, as Matt, Tim, and Julie did their own swim. As a team we are working to order in our first coordinated swimsuits with caps, something that appears to be easier in planning than in execution. Pics to come...
    Categories
    Swim Workouts
  5. 12|15|15 SCM

    by , December 15th, 2015 at 10:18 PM (Blog)
    10 x 25 rollover drill on 0:50

    10 x 25 rollover drill on 0:50 with snorkel

    4 x 100 fr on 6:00 (broken as 4 x 25m on 0:20)
    • 1st 25m - hypoxic just under 50 pace
    • 2nd 25m - 100 pace
    • 3rd 25m - just under 100 pace
    • 4th 25m - easy

    100 IM

    3 x 25 fast kick on 5:00
    • flutter - 0:19
    • UW flutter - 0:19
    • UW dolphin (facing down) - 18

    8 x 25 rollover drill on 0:40


    My SDK has FINALLY started to improve. Been working specifically on this for about 7 months. I believe it takes the right muscle development and flexibility, then putting it all together in streamline. I find it works best if I start the whip movement in my chest and finish at the back (between shoulder blades) after the propulsive kick. Always wanted to become good at this since I started swimming 8 yrs ago as a complete greenhorn.

    Updated December 16th, 2015 at 01:09 AM by __steve__

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  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/16/2015

    by , December 15th, 2015 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 250 4:30
    1 X 150 2:45
    3 X 100 1:45
    Two rounds

    1 X 200 kick 5:00
    8 x 50 kick 1:20
    1 X 100 swim

    1 X 200 IM 4:00
    4 X 50--1 of each-- 1:15 #4 on 1:45
    Three rounds

    4 X 250 pull 4:15
    #1: long and smooth
    #2/3: 150 strong/100 fast
    #4: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  7. Member registration and LMSC selection

    by , December 15th, 2015 at 01:00 AM (Questions from Coaches)
    Q: Does a swimmer need to register for USMS in the LMSC where they live?

    A: No. A member may choose to register in any of the 52 LMSCs regardless of where they live. A member may register with a USMS club, workout group, or as unattached. Dual membership is not permitted.

    Members should inquire if registration with the specific club or workout group is mandatory for participation. Some USMS programs will not allow swimmers affiliated with other clubs to swim in their practices, even if the swimmer is willing to pay facility and program fees.

    Updated December 21st, 2015 at 04:06 PM by Bill Brenner

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  8. 12-14-15

    400 swim
    200 IM kick
    400 IM (k/s/d/s)

    8 x 25 SDK @ 40
    6 x 50 breast w/dolphin kick @ 1:15
    4 x 100 IM @ 1:45
    2 x 200 @ 3:20 second faster than first
    4 x 100 IM @ 1:40
    6 x 50 scull @ 1:15
    8 x 25 double pullout breaststroke @ 40

    From the middle of the pool working turns
    8 x 25 free @ 30
    6 x 50 choice on @ 60
    4 x 25 stroke @ 30 did back to breast

    100 w/d

    3900 SCY
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  9. 2015 NE SCM Championship

    by , December 14th, 2015 at 09:41 PM (After a long rest)
    I was halfway through writing my meet report and my iPad ran out of power and I lost my report so this my second attempt.

    I planned on writing like I normally do each day of the meet but this trip has been a whirl wind and I just never got time to blog so I apologize for the really long blog entry!

    We had 8 swimmers at the meet from RAM and it was a really fun meet, a team dinner on Saturday, some really fast swimming and some really fun relays. I love swimming with team mates who are as upbeat and excited about being here as I am! Even with lots of team ups and downs we had a lot of fun and by a big margin, we had way more ups than downs with everyone on our team doing one or more best times and in some cases every swim being best times.

    I think I had the most up and down meet I have had as a masters swimmer, but despite this I had a terrific time and other than the 800 hit every goal I had for the meet and season.
    My season goal was as many #1 times as I possibly could get and thought I stood a shot in the 50,100 and 200 back, and the 50-800m free. My meet focus at the woodlands was backstroke and my meet focus at this meet was freestyle.

    Friday

    1500m swum as an 800m split. My goal was sub 8:57.11 and was out really fast going 4:23 at 400 but tied up badly and finished with 9:02 which was 2 seconds slower than I went in the warm water at Baylor back in November. I got out after the 800 since I thought I had no reason to complete the remaining 700.

    Saturday

    400m free. My goal time was 4:18.55. I ended up in a real back and forth race with a young guy and despite being touched out at the finish, my 4:17.45 was a masters best time and I was very happy with this swim. My splits were awesome going out in 2:07 high and back in 2:09 mid. Unlike the 800 where I had heavy legs I felt leg strong the whole way and even had a final 25 sprint in me. Very happy!

    100 back. My goal for this event was a strong swim since my meet focus was freestyle events. I had a very deep start even by my standards and could not get up. I never really made up for the start. Starts and turns seem to be my undoing in back and I have been saying this for a year or more. Note to self - I will work on these! Despite this challenge my 1:02.2 was a solid performance and unlike my early 1:02.0 at the woodlands I did not have quad burn.

    100 free. My goal time was :55.78. I had a great swim going :54.50 and getting into a race with Nicholas Oman(41) two lanes over. He was out slightly faster than me and despite not being able to catch him I felt like I was in a good race and had a lot of fun with this one. Unlike the 50 where I don't really have a race strategy this one is a little more controlled and on the 3rd length tried picking up a gear. Like my LCM 100 free at summer nationals I came out the wrong side of the finish but felt controlled and strong the whole way.

    200 Men's Medley Relay. I swam the breast leg since our breaststroker Scott Heber was in the mixed relay. I went 32.0 and despite it being a safe relay start and SCM this beats my LCM time by 2 seconds. I was very happy with this one.

    Sunday

    200 free. My goal time was 2:04:47. This was my best swim of the meet and I went 1:59.11. This was my masters best by .8. My splits were awesome going :27.5,:29.8,:30.8,:30.8 and like my 400 I was in a race with the same young guy in the lane next to me but this time I came out on the right side of the finish. It was a really fun back and forth race and I felt leg strong the whole way. Our race pace work all season really payed off on this race.
    200 Back. On Friday night we looked at the team scores and realized that we were in 2nd place in the small team category and I realized that myself and another of our swimmers lost us team points by not finishing the 1500s. My original plan was to skip the 200 back since my time from the woodlands is likely to standup and it was back to back with the 200 free. Feeling guilty for loosing team points I decided to swim the 200 back but was determined to simply cruise. My hope was 1:10,1:10 which I believed would get me back the points from the 1500. I ended up going out in 1:11 and back in 1:10 with my last 50 my fastest 50 going a :33. I think this event is one of my better events and I really enjoyed this one, going really easy until the last 50. I even felt better after this swim than before it.

    400 medley relay. I volunteered to swim on the relay(again for points) and as it turned out had to do the 100 fly. I don't believe meet mobiles split, since it had me doing a 1:01. This was not a fun swim since fly is not easy for me but it was great to see my team mates have fun with there swims.

    50 free. My goal was to beat my :24.80 from the woodlands. I had a great start and felt strong. At the turn I was with everyone and had an ok turn. Coming back down the second 25 I felt myself getting going and went half a stroke ahead of Scott Heber, my team mate in the next lane. When I looked up I was :24.90 again which was a little bit of a let down. I like the 50 but and its a big but, there is no room for any mistake what so ever and I never really feel like I get going. I ended up breathing 1 more than usual on the second length and I think I could have been tighter on my turn. I believe 7 of us went under :25 so it was a line of swimmers.

    50 back. My goal was to beat my :28.8 I went in the woodlands. I had a much better start than my 100 and felt like I was on my way to a good time going down the first 25. I did my turn and realized too late I was too far out and hit the wall with the tips of my toes. Again not much I could do other than kick hard but my :29.58 was about what I went out in my 100 at the woodlands. This one was a little disappointing!

    400 IM. My goal time was sub 4:55. I had no reason at all to think I could do this but it was the #1 time going into the meet. I ended up going 5:07. What I did not count on was feeling as hideous as I did on the first 25 fly. I hurt so so so bad the whole way. It crossed my mind as I pushed off on my no pull out breast turns to get out but stuck with it because of team points. I swear I will NEVER EVER swim the 4IM again! This hurt more than anything I have ever done before. What was I thinking?

    200 mixed free relay. This was the most fun relay of the meet and our 1:45.1 beats the next fastest time in the country by about 8 seconds. Scott and I were both :24s(I believe I was :24.2), Leslie was a :27 and Steph Stone was a :28. We had a combined age of 199 and were a couple seconds short of the 160-199 record but faster than the 200-239 record by 1.5 seconds. I also think we were fairly conservative on the takeovers!

    800 Men's free relay. This again was done for points and I don't even know what our time was or what my split was. At this point, the back to back to back to back events hit hard and I was whooped. Despite being tired it was fun being on a relay with my team mates.

    I can 100% say this is the most swims I have done as a masters swimmer and possibly ever in my life. I was really sore this morning when I headed back to the WPI pool for an easy early morning masters workout with WAM.

    Unfortunately I think our team score was calculated incorrectly, since some of Leslie's individual events did not count for team points(for some reason) and our mixed free relay has not shown up in the results yet. I doubt if we were missing enough points to make up the difference between us and the team from Waltham who won the small team category. We received a nice plaque for 2nd place in the team competition. Even though we did not win, I think our team did awesome. We all had a lot of fun and it was great swimming with Leslie in particular and hopefully we can make meet schedules work next year, to compete with the RAM extended training group from Pitt 😉; Mark Cox, Paul K and Leslie.

    My event focus for this meet was the free events and I was really,happy with my 100,200 and 400 free events. I really hoped to take down Kurt in the 800m free but I can't be too greedy and have to be very happy with my season at large. Final SCM results are obviously not out but as it stands right now I have 7 SCM #1 times which is the most I have had to date in masters swimming. With my other 2 #1s from scy and LCM, I am in with a shot of All Star in my age group and will likely have some Fina Top 10 times in both LCM and SCM.

    If I take a step back and look at my year at large I am very proud of my accomplishments. I had some adversity this year with Shingles before and during Spring Nationals and emotionally trying to handle my sons double concussions and pursuing issue with the school district. I also had a tough buildup with sickness to Summer Nationals. Despite this I had a lot of fun and my team mates and friends on these forums got me through my challenges; Thank you everyone! My workout group(Bill,Jeremy,Skip,Scott, Chris, Eileen, Nikki, Jayce) as a whole had an awesome year. They are a terrific group and we have a lot of fun. I thank them for motivating me throughout the year and keeping me positive during the tough times. I am enjoying the journey as much as the meets which is something I did not always do first go around. I plan on taking the advice Patrick and Leslie gave me a couple of years ago, and apply it to my continued masters swimming. My interpretation of what they said is to not take the ups and down so seriously; I am a type A personality and i will always want to win and do better than I do, but don't get hung up on bad swims or would-a, could-a, or should-a type thoughts, let it go and move on.

    We have a final end of season relay meet next weekend before our team Christmas party at my house which I am sure will be a lot of fun. As I have written before, next year is a big year for me work wise and I am going to have a tough spring. I am not sure what my swimming plans are for the spring season yet and I may use the season as a rebuilding the base phase, but I have not decided for sure. I will continue to do taper workouts this week and will likely do a relay lead off for a scy split this weekend. I plan on coaching a distance group for my daughters team, RACE, starting at Christmas break, which I am really looking forward to. My Ewok friend from Austin, Mr Unruh, is in town visiting family for Christmas and i will really enjoy swimming with Steve again. Beyond that I need to do some thinking and planning.

    I am having a lot of fun and this meet reinforced that I made a great decision 3 years ago to get back into the pool. Thanks again to everyone who has helped me by blogging(as I told kk "fly storms" I read your blogs and you really are an inspiring group) and commenting on my workouts and progress.
  10. 12|14|15 SCM

    by , December 14th, 2015 at 06:45 PM (Blog)
    20 x 15m fast fr (15m easy br)
    • odds from a flip at the wall, evens from a normal push
    • worked the UW and breakout
    • 7 mids to 9


    22 x 13.8m turn drill on 0:30
    • 7 mids to 8




    Self reminders:
    Remind self to prevent injury by avoiding:

    • lifting overzealously
    • lack of warmup
    • insufficient recovery


    Remind self to eat better and cut back on the wine

    Updated December 15th, 2015 at 01:22 AM by __steve__

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  11. NE Champs/Zones Dec 12-13

    by , December 14th, 2015 at 01:04 PM (The FAF AFAP Digest)
    I had a super fun weekend at Zones. My RAM teammates are a great bunch of people and very welcoming. And it was fun to hang out with my fellow blogger Stewart. A couple of my PV friends were there as well. My flight was on time and I got to the pool in plenty of time for warm up on Friday before the 1500s. The pool was pretty nice, but the water was shockingly cold. It felt like 76-77 degrees too me. Pitt is usually 80. I'm sensitive to cold water (asthma) and immediately got a calf cramp when I jumped in. I wasn't the only one who felt this way. Lots of people thought it was too cold, and others scratched events bc they felt like they were swimming slowly due to the water temperature. I felt like the water temp affected my first event, and then I grew more used to it. I had a good day on Saturday and a great day on Sunday.


    Saturday:

    100 back, 1:11.7 (34.8/36.8)

    This was my roughest event of the meet. I didn't have a great start (too shallow). This was partly due to the fact that the blocks were on the bulkhead and they didn't make the swimmers exit the pool before starting the next race. Uh, this is fine for forward starts but sucks majorly for backstroke starts. But mostly my lungs felt slammed and I couldn't stay underwater nearly as long as usual. I only took 6 kicks off the final wall, which is awful. I took it out very relaxed, but felt dead/off by the end of the second length. When I finished the race, I could not get any air and it took forever for my heart rate to come down. At first, I thought the race was the product of the lingering effects of mono. But I think the cold water/asthma were factors here as well.

    My modest goal was to get under 1:12 (WR in next age group is 1:12.2) and I was hoping to go 1:10. Modest goal accomplished and I feel like I could definitely go 1:10 in better conditions. In any event, I didn't let the somewhat slow time bother me one bit! Swimming that race had two huge benefits: I got the monkey off my back by swimming it and it is the #1 time in the nation this year.


    50 breast, 36.91

    Back to 50s, whew. I felt like this race was well executed. Got off the blocks fast and had a very good turn. The women next to me went a :35. But Stewart said that I went into the turn a half body length behind and came out a half body length ahead. My time was only a few hundredths off my masters PR, so I was very happy with it. Especially so since I went a dreadful 39.2 at the Albatross meet last March.


    200 mixed medley relay, 36.3 breast split

    Coach Stewart added up our ages and we were at 199, 1 year short. I had expected to swim the fly leg, but Scott Heber had a major bruise on his knee and wanted to minimize his breaststroke swimming. So I swam the breast leg. Heehee, a lifetime first for me! I had a really safe start and split a 36.3. Was really thrilled with that.



    Sunday:

    100 IM, 1:10.6, PR

    I was a little nervous going into this race after the 100 back, and I hadn't swum this race in 3 years either. I was worried that I had seeded myself too fast and just wanted to get under 1:15 (which was the #1 time going in). But the race went well. I was rather shocked to see the time. My previous best was a 1:11.9. Comparing splits from prior efforts, all the improvement came in the second 50. Steph said that my turnover in breaststroke was slow, but I was worried about dying on free. Laura Val's record in the next age group is 1:12.9, so I am in good shape heading into next year. I think all the IM order 25s that I've been doing really paid off. Was very stoked after this! This is the first time in my masters career that my 100 IM has ever been faster than my 100 back, so I was definitely underachieving on the latter this meet.


    50 free, 27.73, PR, .06 off WR

    I wasn't anticipating having much rest before this race. The meet was zipping by on Sunday with lots of scratches. Fortunately, the meet directors realized the meet was running too fast and added an unscheduled break. This was huge for me; it gave me time to recover and mentally prepare. I was pretty stunned by my time. Having gone a 28.7 a month ago, the world record wasn't even on my radar. I executed most things pretty well, including my Lochte turn. I was swimming next to Mollie and she said the turn freaked her out a bit. I guess it could be weird swimming free and watching someone dolphin kicking on their back. It was the first time in 50 free where I was underwater longer off the wall than the start. I made two small execution errors. I was a tiny bit shallow on the dive and took one less dolphin kick than I had anticipated. I also took 2 breaths on the second length. At the time, I felt like I needed it ... But that was where I lost the .06. But that did not take the edge off my happiness at setting my second PR of the day. I really had thought that I had gotten to the age where PRs were out of the question. I have to believe all that time on the couch from being sick with mono really helped rest my legs.

    Oh, and the Lochte turn is here to stay for me. I don't always do it perfectly, but it is faster and I will get even more used to it over time.


    50 back, 30.27 PR/WR

    This was my last individual swim in the 50-54 age group in meters, and I went out with a bang. I was pretty tired after 50 free. I really didn't expect to go this fast on my third event of the day. So I was super shocked and super happy to see this time. I originally set my 30.58 WR five years ago when I was 50 and haven't been within a half second of it the last couple years, going a 31.0 last March. But I think my UWs have improved a tad as of late, and I killed them on this race taking the entire 15m on each length. I also decided to take an extra stroke at the finish after having a very very long glide at the Albatross meet. I banged my left hand on the finish and have a nice bruise now, but it was so worth it. Weeeee!

    Note: I just realized that my very first and very last swims in the 50-54 age group were WRs in the 50 back. What are the odds of that?


    200 mixed free relay, 1:45.1, 27.6 split

    I teamed up with Stewart, Scott Heber and Stephanie Stone for this relay. We were all tired; it was the very end of the meet. My legs felt especially dead after 3 events and so much SDKing. I went second, had a safe start and split a 27.6. I felt and had expected to be a lot slower. I was a little deep on my Lochte turn this time. Stewart had a great split too. Then he stepped up and did an 800 free relay right after ... I hit the shower and just enough time to get to Boston to catch my plane. I noticed our relay was not listed in the swimphone results. There was definitely some confusion on the scoreboard about which team was where. So hopefully that will get corrected.



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


    After feeling like I've been struggling mentally and physically for two years, this was an extremely gratifying meet for me with 3 PRs and a WR. I feel like I'm back on track and will have a lot more confidence heading into next year. Unless some unanticipated time pops into the database, I will be #1 in 100 back, 100 breast, 100 IM, 50 back, 50 fly and 50 free. 2nd in 50 breast bc a real breaststroker just broke the NR at the San Diego meet. Pretty darn happy with that result, and tickled that the #1s are in all four strokes.

    Looking ahead, I think I will focus on the Albatross meet in mid March and Canadian Nationals at the end of May (assuming that is SCM). Stewart mentioned that there is an indoor long course Zones meet at Texas A&M at the end of July. That would really be perfect for me. I don't plan on going to Oregon. We could team up for some very fast relays. Maybe Water Rat will even join us this time. Hint hint.

    I didn't get to sleep until after 2:00 am and am just dead from the traveling/racing. I didn't warm down after the relay, so may take myself off to LA Fitness for an easy swim. I'm usually dead for a couple days after a multi day taper meet and this one is no different. But it's nice to have a smile on my face while being exhausted.

    Results: http://www.swimphone.com/mobile/meet....cfm?smid=6955

    Updated December 14th, 2015 at 06:51 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/15/2015

    by , December 14th, 2015 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600--150 kick/50 swim X3

    8 X 125 IM 2:15
    Cycle 50's of each in IM order

    7 x 200 pull
    1/2: 3:00
    3/4: 2:50
    5/6: 2:40
    Rest 2 minutes approx.
    #7: best effort

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  13. Tooting My Own Horn!! (12/14/15)

    by , December 14th, 2015 at 09:44 AM (Workout Swimmer)
    Basically solo swim at Meyers Park this morning. Couldn't decide what to really do after warm-up, so decided to go with boring, lol!
    600 warm-up
    4 x 300 various - one was kick, one pull, one drill, last one swim
    4 x 600, 50 easy after each, 1st one swim, 2nd bouy no paddles, 3rd, bouy w/paddles, 4th swim. Goal was to build somewhat, and the last 100 was to be 90-95% effort. Was pretty tired.
    At this point, I had only been swimming 61 minutes! (4300)
    10 x 50 w/"shooters" off the walls on :50 - which ended up with me going "all out" for the first 30 yds or so
    200 easy
    2 x 150 breast/free
    Total: 5300 SCY
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  14. 12|13|15 drylands

    by , December 13th, 2015 at 11:51 PM (Blog)
    Raceclub's Yoga for Swimmers (Legs) yesterday.


    Today
    Jog 1.5 miles (11:50)

    Weights
    Leg Press
    1 x 10 x 90
    1 x 10 x 180
    1 x 10 x 270
    1 x 10 x 360
    1 x 10 x 450
    1 x 10 x 540

    DBBP
    1 x 10 x 70
    then straight into (without rest) iso machine chest press
    1 x 10 x 80 (each arm)

    Superset (2x) of the following four exercises with little or no rest
    Deadlift machine
    2 x 10 x 140 done rapidly without movement pauses

    Front Barbell raises
    2 x 10 x 20

    DB lateral raises
    2 x 10 x 10 (ea arm)

    Iso wachine rows
    1 x 10 x 45 (ea arm)
    1 x 12 x 70 (ea arm)


    Need to keep my weight training not too heavy regarding weight. My build just can't handle that kind of load

    Had no time to swim since Thursday. Been cleaning up the yard for the winter (raking leaves, cleaning gutters, pruning trees and bushes, etc). I unfortunately have a high maintenance yard. Today I finally picked up the Christmas tree.
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  15. 12/13/15: dry

    by , December 13th, 2015 at 06:57 PM (Maple Syrup with a Side of Chlorine)
    PT progressing with knee, with therapist twice a week and homework every night. Hit the gym tonight after work for

    15 min elliptical 1.3 miles
    10 min bike 2.8 miles

    Hot tub before the Pats tonight
  16. 12-12-15

    Freestyle pace work was the theme this morning. A few micro sets with me holding 500 pace and my stroke together throughout.

    300 w/snorkel and bouy
    4 x 100 (k,s,d,s) IM order

    2 x (5 x 50) @ 60,55,50,45,40
    5 x 100 decend 3 @ 1:40, 2 @ 1:35
    50 easy
    2 x 200 @ 3:00 build and #2 faster than the first
    50 easy
    500 build to 100%
    100 cruise

    2 x (4 x 50) round 1 free @ 60 round 2 stroke (went BR) @ 1:15
    --descend to sprint

    200 w/d and hot tub

    Now it's time for chores, running children around and hopefully the Duel in the Pool at 2. If I don't catch it today, I will be forced to suffer through the truncated version on NBC. Last nights races were fun to watch although I missed the mens 400 and final two relays
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  17. Sarasota Y Sharks Masters 5:30 AM Workout 12/14/2015

    by , December 11th, 2015 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30

    4 X 100 2:00
    8 X 50 1:10
    Choice.
    100's: descend 1-4
    50's: 1-4--build to fast 5-8--25 sprint/25 easy

    6 x 100 pull 1:40
    6 X 150 pull 2:30
    100's: descend 1-3/4-6
    150's: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  18. 12|10|15 SCM today and drylands yesterday

    by , December 10th, 2015 at 11:16 PM (Blog)
    SCM

    30 x 50 fr on 1:00

    6 x 50 on 2:00
    • fr, fr, bk, br, fr, fr

    10 x 30 on 1:30
    • face wall floating, flipturn, 5-7 UWDK, fast fr to 15m, 15m br back

    10 x 30 on 1:00
    • dive from side and sprint to 15m, 15m br back to wall

    10 x 25 fast kick on 1:00
    • UWDK odds / UWFK evens to 12.5m, easy drill back to wall

    4 x 25 fast flutterkick on 1:00



    Yesterday

    Weights for about 70 min working everything except triceps and the abdominal

    Raceclub's Yoga for Swimmers - Core

    • rather difficult doing this after weights
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  19. Workout 12/10/15: noon

    by , December 10th, 2015 at 07:33 PM (Maple Syrup with a Side of Chlorine)
    The pump arrived late yesterday and was installed overnight, so the pool is back open! The water is a delightful 81 degrees (usually it is ~85) and the adult swim time was packed!

    200 free/200 back/200 im drill
    5 x 200 on :15sr [snorkel on first four, alt pull and AP with buoy. Back on last[]
    10 x 50 on :45 pull free
    10 x 25 on :10sr pull [evens imo, odds fast free]
    200 loosen and out
    (Solo/Rec/2550 yds/45 min)
    --------------------------------

    A hearty "swim fast" to all those hitting up New England SCM champs this weekend, as well as any other events. I'll be following along from swimphone when I get home from work.
    Categories
    Swim Workouts
  20. Wed-Thur Dec 9-10

    by , December 10th, 2015 at 03:49 PM (The FAF AFAP Digest)
    Wednesday: 1100 easy

    Thursday: 850 with a couple bursts and 100 pace 25s


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


    Feeling more energetic, but still have a sore throat. I think that may drag on for awhile. But it will not deter me from going to the meet. So while I may not be 100%, I feel sprightly enough to give it a whirl and have fun.

    I felt kind of sluggish in the water the last couple days, probably due to the massage on Tuesday. Mostly packed and ready to hop on the plane tomorrow. I'm really hoping my flight is on time and that I get to the pool for the 4:00 pm warm up. I'd like to reacquaint myself with the 5 meter backstroke flags. And then get to watch Stewart kill his 800. I'm definitely feeling a little twitchy from all the rest ...

    I did read that they will add a 15 minute break mid-way through the meet. That will be helpful. I wish more meet hosts would do that.

    Updated December 10th, 2015 at 07:20 PM by The Fortress

    Categories
    Swim Workouts