View RSS Feed

All Blog Entries

  1. May 12-14

    by , May 14th, 2015 at 02:45 PM (The FAF AFAP Digest)
    Tuesday:

    Did massive amounts of landscaping and gardening again.


    Wednesday: Drylands

    rehab ex
    core exercises, 15-20 min
    explosive leg extension, 105 x 3 x 15
    overhead tricep press + eccentric fall back, 60 x 3 x 12
    good mornings, 65 x 3 x 12
    deadlift, 65 x 3 x 8
    seated row, 80 x 3 x 8
    rear delt flys, 65 x 4 x 8
    calf raises, 75 x 3 x 8


    Thursday: Swim/SCY/Solo @ small Pitt pool

    Warmup:


    550 various
    100 scull
    10 x 25 shooters w/fins @ :40
    odds = right side
    evens = back
    100 EZ

    Main sets:

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

    3 rounds:
    4 x 25 stroke @ 100 pace @ :30 (fly, back, breast by rounds)
    4 x 50 free, descend @ 1:00
    1 x 50 fast flutter kick @ 1:00
    1 x 50 EZ @ 1:30

    150 EZ

    3 rounds w/fins:
    10 x 25 SDK to 15m + cruise @ :30
    1 x 50 EZ @ 1:00
    100 EZ at end

    8-10 x 25 no breath free @ :40
    100 EZ

    Total: 3700


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

    I tossed and turned all night last night. I woke up tired and with a very sore neck. I didn't have much energy in the pool. I did an aerobic set that I had assigned my team last night and then shifted to hypoxic work. I notice that, for me, underwater work is easier in a warm pool. I guess the cold water doesn't agree with my lungs. I can SDK on my side and on my back from the deep end. But belly SDKs don't work in there.

    The small pool at Pitt is pretty much like Sewy: rather ancient, 6 lanes, warm, 3 feet in the shallow end with an abrupt drop to deep at the 15 meter mark. The only advantage is that it does have digital clocks. The latest update on the competition pool is that the engineers are going to assess whether they can patch the ceiling or have to replace it. They brought in a lift to do that, but it didn't reach the center part of the ceiling. So they need to bring in a bigger lift onto the outside balcony, remove some windows to get inside and then build a ramp to the center ceiling. I think it's fairly inevitable that they will find other problems. I know the college coach is already looking for other pools. Good luck -- there aren't any in Pittsburgh. I'm fairly resigned to swimming in crappy pools all summer, given that I'll be gone for 2 1/2 weeks. Once school is out, the Mt. Lebanon long course pool (very shallow) is open for adult swim from 11-12. So I will probably try to go there and sometimes to North Park, though North Park is about a 40 minute drive. I don't see anything on the Mt. Lebanon site that indicates whether the new high school public is open to the public this summer .... I will call. It still pains me that the public has extremely limited access to the pool that they paid for via taxes ...
  2. 5|13|15 drylands

    Run (80̊F): 6 x 400m on 4:00
    • 2:04 (barefoot)
    • 1:37
    • 1:31
    • 1:31
    • 1:31
    • 1:50 (barefoot)

    Weights and stretching for 1 hour
    • worked torso and rear
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout 05/14/2015

    by , May 13th, 2015 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am off to Canadian Nationals tomorrow morning, this will be my last post until I return next week.

    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, rounds 2 and 3 right.

    3 X 100 kick 2:30
    4 x 50 kick 1:20

    3 X 50 fast 1:20
    1 X 50 easy 1:40
    Three rounds, choice

    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    1 X 100 1:30
    1 X 200 3:00
    1 X 400 fast
    PULL

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  4. Week 137 - Wednesday

    by , May 13th, 2015 at 10:19 AM (After a long rest)
    Yesterday I caught a 6am flight to Minneapolis and as such missed my workout. With customer meetings all day I never made it to the pool and as is usually the way I felt sloth like last night and this morning. It's amazing how I have grown to live by my routine and one change causes me no end of affects. This morning I joined the Twin a Cities masters team at the University of Minneapolis pool. I swam my final big tens here and at least one dual meet as I recall from my college days. The pool was setup lcm which was nice and I really enjoyed the pool. It really is a great facility and I was amazed at how few masters swimmers there were.

    Warm up
    400 free
    300 pull
    200 kick
    100 drill

    main sets
    2x(200 kick/swim by 100 on 4mins, 3x100 kick on 2:15 done as 25 fast, 75 easy, 50 fast, 50 easy, 100 fast, 100 easy on 2mins)
    400 pull negative split on 6mins
    2x200 IM on 3:30 done as 1st round drill, 2nd round build each 50
    4x100 descend 1-4 on 1:45
    8x50 on 1min odds easy, evens fast
    4x100 on 1:45 done as 25 fast, 75 easy, where 25 fast moves from 1st-4th 25 by round

    warm down
    200 easy

    Most of this was swum aerobically. I got into a little bit of a race on the 400 and again on the 4x100s with one of the young guys. We went 2:20,2:15 on each 200 of the 400 pull, and descended from 1:10 to 1:03 on the descending 100s. The young guy got out after the 4x100s but I continued to work the even 50s and went 30s. The workout felt long but I felt good other than a slight pinch in my left shoulder which has been there for a while now and I probably need to go and see an ortho doctor.

    Updated May 13th, 2015 at 02:13 PM by StewartACarroll

    Categories
    Swim Workouts
  5. 5|12|15 First Swim Outside, SCY

    Water temp @ 75F

    All were from the block

    5 x 25 fr on 2:00
    • 14 - 13's

    2 x 25 (fr/fl) on 3:00 with fins
    • 11 and 12 resp

    3 x 25 fr on 3:00
    • 12's



    The crisp water was almost pleasant. Maybe the added fat layers I've aged in to, is buffering the temp gradient. It did take a few to make a full 25 hypoxic. There's something about hitting cool water off the block that makes me want to breathe

    Updated May 12th, 2015 at 06:02 PM by __steve__

    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout 05/13/2015

    by , May 12th, 2015 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    4 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    6 X 50 kick 1:20

    1 X 100 IM or stroke 2:15
    4 X 50 stroke 1:15
    Four rounds

    6 X 200 pull 3:15
    1-3: establish good pace
    4-6: descend to fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  7. Rediscovering the Descend sets

    by , May 12th, 2015 at 11:24 AM (Chowmi's Blog)
    I am making a huge effort to establish in a new lane.

    I had another epiphany that I don't want to work hard most of the time, only huge effort some of the time. A very little amount of time. Like 10 minutes, cumulative.

    I'm really tired (literally and figuratively!) of going in the fast lane on a 1:30 base interval. It's just harder than I want to work. And there isn't a rule that says I have to swim a certain speed with certain people just because i'm "fast".

    I really like the 1:40 and 1:45 base (SCM). Instead of grinding my way through a set of 100's on 1:30 with 10 to 15 seconds rest in the funnel of faster up front people and fin wearing/pull bouy paddler people all around, it's so much nicer to go a more modest interval and descend down to great effort.

    This issue is on longer sets, you end up lapping the people at the back. I think i'll just have to play around with switching to stroke or doing a broken thing when that happens.
    Categories
    Uncategorized
  8. Workout 05/11/15: morning

    by , May 11th, 2015 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Had a great time at the Drive-Ins with the family and it was fun to experience it with our exchange student. He said that he had only every seen the big screen under the sky in the movies, so we were able to share the real deal with him. On Sunday I helped to cover a friend's nursing home ministry and was home to spend the day with Lena and relax a bit.

    Quick swim this morning ...
    200 free/200 back/200 im drill
    1 x Noah's Ark with snorkel
    600 shark swim
    100 loosen and out
    (Solo/Rec/1800 yds/35 min)
    --------------------------------

    I was able to sneak in an extra piece of cake with breakfast this morning before heading off to work! Yum!
    Categories
    Swim Workouts
  9. May 11, 2015

    by , May 11th, 2015 at 08:11 PM (Trying to Train Smarter, Not Just Harder)
    YMCA Nats this weekend -
    did best times on 200 free, 100 IM, 100 breast and better than recently on my 50 free and 100 free.
    So I'm swimming my 500 free, doing fine, when suddenly at the 100, I can feel myself shift from race to workout mode. And I didn't care! WTH! So weird. What's even more frustrating, is I know I could've done well, but for some reason, I subconsciously chose not to! I feel like I've made vast improvements in my attitude towards racing (I've gotten past the fear of going all out, and thus now actually no longer dread racing) but I've obviously got a long way to go. Personally I think I need to have a meet every month, but there isn't that availability in my neck of the woods, and when there is a meet, I frequently have a conflict, family or otherwise. Not to mention the fact that I can't afford to travel so much - when am I going to do my grocery shopping and laundry?
    Anyway, I know what I need to do to train for the time I want to do, the only obstacle is the fact that it is a lot harder to go that speed than I wish it was.
    Goal times:
    500 free 5:50
    200 free 2:15
    100 free 1:04.9
    100 IM 1:15
    So I'm planning on trying to make 10 x 100 (LCM) @ 1:30 holding a 1:20 or faster on each one. I can't decide if it would be better to start with 100's on a slower interval so I can do a 1:20 over and over, or if it is better to go on the 1:30 from the get go, and just work at getting more and more of them at the pace I want. Currently I go about 1:24, 1:26, 1:27 etc just making it, for a total of 6.

    Updated May 12th, 2015 at 06:13 AM by Celestial

    Categories
    Uncategorized
  10. 5|11|15 LCM

    256M free in 12.8M area with snorkel

    10 x 25.6 free on 1:00 hypoxic

    • 18 down to 15's

    30 x 12.8 on 0:20 breakout drill + 1 more stroke

    4 x 25.6 dive from side free on 2:00

    • 15's down to 13

    2 x 25.6 dive from side free on 2:00

    • 16 and 14

    50 free fast with fins and couldn't view clock

    2 x 50 kick on 2:00

    • flutter / Dolphin
    Categories
    Uncategorized
  11. Monday, May 11

    by , May 11th, 2015 at 04:54 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 fee w/paddles @ :50
    50 EZ

    Main sets:

    20 x 50 w/fins @ :50 done as:
    25 fly @ 100 pace + 25 EZ
    50 EZ

    10 x 100 flutter kick w/fins @ 1:30
    -- goal to be 1:05 or under
    -- went 1:00-1:02, second 5 were faster than first 5
    150 EZ

    8 x 25 w/chute & paddles
    100 EZ

    Total: 3500 x .944 (3304)


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

    With Pitt closed for repairs, I just went to LA Fitness. No official word on how long it will be closed. I heard via hearsay that it might be 2 weeks. It is really difficult to coach with 25-30 people in 3 lanes ... and my slowest swimmers do not have very good lane etiquette. (I was so ticked off at a repeat offender last week that I almost kicked him out of the pool!) I wish the outdoor pools were open now ... it's certainly hot enough.
    Categories
    Swim Workouts
  12. Mon May 11, 2015 LCM DOUBLE

    by , May 11th, 2015 at 03:05 PM (Ande's Swimming Blog)
    Mon May 11, 2015 LCM DOUBLE

    Decided to go to Mission Viejo SPMA Zones instead of Nats. Fri 08/14 - Sun 08/16 We're going to fly out & take the train home, LA to San Marcos, we've never done a train ride like that. Booked the train, need to enter meet & book flights, hotel, & car.

    Whitney coached
    NOON - 1:15
    swam with Dale, Bob, & Marshall
    LCM main pool

    warm up
    Assigned 1,000
    Did 600

    Main Set

    Assigned: 20 x 100 LCM on 2:00
    Odds FAST pick a pace
    Evens easy
    DID: 20 x 50 LCM on 2:00
    Odds: FAST from a dive
    (4 fr went 29's & 28's )
    (4 bk went 30's & 31's )
    1 fr 28,
    1 FL 27
    Evens: easy

    there was more but I skipped it.


    Next Meets

    July 10 - 11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX

    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 05/12/2015

    by , May 11th, 2015 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    5 X 100 1:45
    8 X 50 1:00

    6 X 50 kick 1:20
    1 X 100 easy swim

    8 X 100 2:15
    50 stroke/50 free

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  14. Mon May 11, 2015 LCM & SCY

    by , May 11th, 2015 at 12:38 PM (Ande's Swimming Blog)
    Mon May 11, 2015 LCM & SCY

    Trained Sat May 9th SCY at UT
    shortened the practice
    did some speedwork

    Decided to go to Mission Viejo SPMA Zones instead of Nationals
    We're going to fly out & take the train home, LA to San Marcos

    Today Whitney coached
    6:00 - 7:30 (in fact every morning practice this week is during the same time)
    swam with Mike V, Lindsey & Ned beside Todd, Tyler, Kristy,
    main pool then diving well

    warm up
    1000 LCM

    Main Set

    20 x 100 LCM on 2:00
    Odds FAST pick a pace (did em, dive, 50 fr, 50 bk held 1:09's)
    Evens easy

    moved to diving well
    assigned:
    500 (done 100 fr mod 25 FL fast) did (50 easy 50 skip 25 FL fast)
    rest 30 sec to 1:00
    400 (done 75 fr mod 25 bk fast) did (25 easy 50 skip 25 bk fast)
    rest 30 sec to 1:00
    300 (done 50 fr mod 25 br fast) (4 x 25 br fast )
    rest 30 sec to 1:00
    200 (did 25 fr mod 25 fr fast)
    rest 30 sec to 1:00

    100 (as few breaths as possible,
    I did it in 3, no breath on length 1 then 1 breath on lengths 2, 3 & 4)
    Tyler did it in 1)

    did a few sets of Pull ups after practice
    like (5 or 6 sets of 4 or 5 pull ups on 1:00 to 1:30)

    Next Meets

    July 10-11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX


    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA

    Updated May 11th, 2015 at 02:54 PM by ande

    Categories
    Swim Workouts
  15. Sky Falling 2

    by , May 11th, 2015 at 10:19 AM (The FAF AFAP Digest)
    As Water Rat mentioned in his blog, the Pitt competition pool is now closed. A chunk of the ceiling fell in the pool on Friday. Pitt is assessing the situation today. Best case scenario is that they declare the pool safe (unlikely). Worst case scenario is the the pool is closed for the summer (also unlikely). The small shallow 6 lane rec pool is open. I am dreading coaching almost 30 swimmers in 3 lanes (the age group team has the other 3). This is a frustrating situation, obviously. I am glad I am not planning on any long course meets this summer. So, I took the entire weekend off and, with Mr. Fort, went on a landscaping blitz. I think 10 hours of that = a dryland session. I was pretty beat at the end of both days. Plus, it was unseasonably hot all weekend. I did have a great mothers day. Got to watch Lil Fort dominate her soccer game and had a lovely dinner with some Veuve Cliquot champagne. I am going to head to LA Fitness later to do something.
    Categories
    Yoga
  16. Week 137 - Monday

    by , May 11th, 2015 at 08:56 AM (After a long rest)
    We had a very lazy day yesterday partly by plan and partly due to the weather. Storms rolled through all day and towards the end of the day we were under tornado watch.

    The pool was setup scy today due to a B/C meet at the pool over the weekend. I was REALLY sore today likely as a result of Saturday's power yoga class. My legs ached but my shoulders and back were incredibly stiff. I loosened up after we got going as usual but it seemed to take forever today.

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

    Main sets
    6x125 kick on 2mins
    100 easy
    5x100 on 1:20 with snorkel
    4x100 on 1:15 with snorkel
    3x100 on 1:10
    2x100 on 1:05
    1x100 on 1min
    100 easy
    10x50 on 1min perfect stroke alternating free and back by 50
    12x25 no breathers with fins on :30
    6x25 no breath fly fast on 1min

    Warm down
    200 easy

    the kick was brutal. It's amazing how a set totaling 750yds can hurt so much. I really worked this set and was coming in on 1:45s. We have not done the 5,4,3,2,1 set in quite a while and the trick to this is to hit a good pace early and then to try to stay relaxed as the set progresses. I was holding 1:03s throughout and then tried bringing it home on the last 100. I came in on 1:01 which despite not making the final 100 I was happy with based on how I felt at the beginning of practice and in general right now. I am still not back aerobically where I was before the shingles but I am getting closer. The no breather 25s on :30 were tough.

    We have our teams post nationals party on the 6th June at my house and I am looking forward to it. I am also trying to figure out my meet schedule this summer I want to swim a few kids meets but I am not sure if this is going to work out. Ideally I would like at least one meet a month(preferably 2) but I am not sure if this will happen. Some of the kids meets I want to swim at are split across different sites(1pool in Keller and 1 pool in Lakeside with finals at Lakeside) and with my daughter swimming in 11-12 and me swimming with the older kids it makes it quite challenging. Obviously my daughters swimming comes first so supporting her is goal number 1. I will work it out!
    Categories
    Swim Workouts
  17. Week 136 - Saturday

    by , May 9th, 2015 at 07:20 PM (After a long rest)
    Today's practice was an hour earlier than normal and the pool was split into three groups, masters had 3 lanes, my daughters group had 2 lanes and the 14-16 yr olds had 3 lanes. We all swam the same workout and despite plenty of time on the sets it was swum very fast.

    The pool was setup LCM

    Warm up
    1000 alternating stroke and streamline kick by 100.

    Main sets
    2x(4x50 on 1min fly, 1 min vertical kick, 3x50 fly 6lines underwater on 1min, 3x50 fly fast on :50) round 1 swim, round 2 with fins
    3x(250 back done as 100 swim, 50 streamline kick, 100 swim on 4mins, 150 Breast done as 50 kick, 50 2 kick 1 pull, 50 swim on 3 mins)
    5x100 race from dive done as 25 under water, 50 swim, 25 streamline kick

    Warm down
    400 easy working on elongating the body and stroke

    I was next to the fast kids and me being me I swam fast. The fly was tough and we were holding :35s on round 1 and sub :30s on round 2 with fins. The back breast set was tiring and I worked the back but despite my best efforts the kids came back at me on the breast. I don't seem to make much forward momentum on breast. I felt good on my back and was getting about :35 seconds rest. The breast I was only getting about 10-15 seconds rest. The 5x100s were fun and I was amazed how quick the kids are both underwater and on the kick. I am able to hold my own on the swim portion but get my butt handed to me on the underwater and kick.

    After swimming I dropped my daughter home and then went to double yoga. My first yoga class was a basic yoga class where we worked inner thighs and worked on balance. The second yoga class was a power yoga class and I sweat up a storm. It was really tough. Lots and lots of strength and balance on one bent leg. Oh this hurt so so bad. I believe being tall is a disadvantage on the balance exercises and I have lots to perfect but I plan on working on it.
    Categories
    Swim Workouts
  18. Workout 05/09/15: morning

    by , May 9th, 2015 at 12:32 PM (Maple Syrup with a Side of Chlorine)
    My son and I made it to Men's Breakfast this morning complete with good food and great fellowship. It is so awesome to see men from different walks and stages of life sharing their faith and helping to build one another up. And the coffee wasn't bad, either!

    Made it to Masters this morning, had a good workout where I substituted in some IM work.

    200 Swim/100 kick/200 pull
    4 x 25 drill/swim
    4 x 100 on 2:10 (fast 25, DPS 750 [I did 150's with snorkel]
    2 x 200 pull on :20sr (focus EVF and hip roll/core) [did IM, easy down, fast back]
    4 x 25 kick recovery
    100 for time [did IM: 1:10 high. Need to work more on breast kick]
    50 easy
    2 x 200 pull on :20sr (focus EVF and hip roll/core) [did IM, easy down, fast back]
    200 loosen and out
    (Masters/Rec/2450 yds/60 min)
    ------------------------------------
    I tired to get under 1:10 on the IM, but it didn't happen today. Overall a nice workout, with Kevin, Rebecca, Melissa and her daughter Emily, and our summer-bird Mike from PA.

    Looks to be a beautiful rest of the weekend. We are planning to visit the Drive-In's tonight for the first time this summer at Hathaway's. There could probably be a better double-bill, but for my tastes there are not a whole lot of movies that aren't rated R anymore and especially that I would choose to see with my family. It is so cool to be able to watch movies this way

    I wish all of you ladies out there in the pools a Happy Mother's Day (even if you may not have any children, as all women help to shape those that they are connected with and provide a voice that some people may never hear otherwise). I am covering one of the nursing home services and plan to take highlight's from the delightful book of Ruth.
    Categories
    Swim Workouts
  19. Workout 05/08/15: evening

    by , May 8th, 2015 at 10:16 PM (Maple Syrup with a Side of Chlorine)
    Very thankful for the day off today and the ability to spend it with my wife getting some plants and fruit trees into the the ground.

    Quick swim before some grilling tonight ...

    200 frr/200 bk/200 im drill
    400 shark swim
    200 easy
    (Solo/Rec/1200 yds/20 min)
    --------------------------------

    Enjoyed our first campfire in the backyard, and tried out a "S'moreo" ...
    Categories
    Swim Workouts
  20. Week 136 - Friday

    by , May 8th, 2015 at 06:33 PM (After a long rest)
    We had more storms come through Dallas last night and I also had a big meeting today and was anticipating a tough night getting to sleep but I slept again like a baby. I got 9 hours of deep sleep!

    The pool was setup LCM this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main set
    12x50 backstroke kick with fins on :50
    3x(3x100 with snorkel on 1:20 holding 1:10, 100 easy on 2mins)
    4x(2x50 catchup on 1min, 2x25 afap on :40, 100 IM afap on 1:40)
    4x(1min vertical kick straight into 10 dolphin kick push off with break out)

    Warm down
    100 easy

    I was holding :31s on the kick set with fins. I held 1:10s comfortably uncomfortable(Tom's way of saying that you swim within yourself but your working it). The fast 25s were fun! I worked both 25s but went especially hard on the second 25 from the middle of the pool with no push off. I felt good. The IMs I held 1:15s and again felt strong particularly on the fly. In fact I am feeling really good on fly which makes me wonder if I should try swimming it seriously at a couple of meets this summer.
    Categories
    Swim Workouts