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  1. Week 165 - Monday

    by , November 23rd, 2015 at 09:38 AM (After a long rest)
    I had a great night of sleep and felt good this morning. The weather is turning winter like in Dallas(finally) and we had a frost this morning. I am making an extra special effort to remain wrapped up this winter and not leave the pool with a wet swim suite on or wet hair(not that I have much of that to worry about ).

    Today was was a long aerobic workout as we usually do on Mondays and despite it being long and tiring I felt pretty good in the water. The pool is setup LCM all week.

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

    main sets
    8x300 on 4:30 odds pull descent each 300, evens over kick.
    8x100 kick on 1:45

    warm down
    200 easy

    i was holding 3:25s on the pull and 3:30s on the over kick. The kick was rough and was pretty much touch and turn the whole way. Tom said he wanted aerobic kicking and this was definitely that. We have two more dry lands and these will be much easier than last week. By Friday we should be way down on intensity.

    I am am really looking forward to Boston. It will be fun to have my wife and my teammates at a travel meet. My wife and I have not decided what we are going to do after the meet but likely will visit old haunts and will do some Christmas shopping. Should be a lot of fun.
    Swim Workouts
  2. Week 164 - Saturday

    by , November 21st, 2015 at 08:34 PM (After a long rest)
    My week caught up with me last night and I ended up dosing off sitting in a chair in the living room. I slept well and woke up as the alarm went off this morning. I actually felt good when I woke up.

    I did not know that the life guards changed the pool setup so was surprised to see the pool setup long course this morning. Despite loving long course it's always a hard transition from scy. Today's workout was tough.

    Warm up
    500 free with snorkel
    10x50 drill build by 25 on 1 min
    100 easy
    12x100 at 400 race pace on 2mins
    100 easy
    10x50 catchup with snorkel

    warm down
    200 easy

    i felt pretty good in the warmup but the first 50m felt like the pool was more like 60m long. I felt better after the warmup. The drill/builds I tried getting my heart up so I could get after the 12x100s. The first 100 of the 12x100s I was 1:03 which I felt was to fast but managed to hold 1:04-1:05s on the rest. These were stellar times for me and better than I was doing this summer. The guys in the next lane decided to pace me and ended up doing a 3 man relay. It was sort of comical with them throwing more equipment on by round so that at the end they had fins, snorkels and paddles. I felt a little light headed towards the end of the 12x100s as the burn got worse but the worst was to come in the 50s with snorkel where I went really light headed. I managed to finish the workout with no issue but had to sit at the end of practice for at least 10mins before I felt back to normal. I have not had this feeling in a long long time. Tom ended up forcing me to sip water and eat some trail mix to make sure my blood sugar was up. I am guessing that the intense 100s right into the snorkel probably caused the dizziness but will have to watch for this. Tom spoke to me about making sure I keep my calories up during taper. I seem to have built a small habit of forgetting to eat as I start to rest. I just don't get hungry but I need to eat. Note to self.

    I then went to yoga where I had a really good psoas oriented stretch session which I enjoyed a lot. I then headed back to the pool to coach my kids, which went well, and finished off with a massage I had arranged a couple of weeks ago on the way home. Long day but a good day.
    Swim Workouts
  3. Sat Nov 21

    by , November 21st, 2015 at 06:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    100 single arm fly
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

    8 x 25 SDK @ 100 pace @ 1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    Total: 2700


    Did a pure sprint workout today with lots of rest. I'm glad I didn't go easy today bc I heard that Bethel is having a 60 kid birthday party tomorrow with 0-1 lanes for lap swimming ... I would have hated to have planned a workout there and encountered that ... This was my 6th day in a row of training, so I will definitely go easy or go to yoga tomorrow.
    Swim Workouts
  4. Workout 11/21/15: morning

    by , November 21st, 2015 at 04:18 PM (Maple Syrup with a Side of Chlorine)
    Practice with the team this morning ...

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    2 x
    - 6 x 50 on 1:10 (descend 1-4, maintain pace from #3 on 5 and 6)
    - 100 pull moderate ["no debate"] - did extra 50
    - 50 easy kick
    - 100 for time [rd 1 = :56, rd 2 = :60]

    300 straight through (25 kick/25 swim/25 pull) [extra 100]
    4 x 25 on :40 (easy/fast - did skd's fast)
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)
    Good workout and nice to get some timed (in water start) swims for baseline.
    Swim Workouts
  5. Fri Nov 20

    by , November 21st, 2015 at 10:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    8 x 50 w/fins @ :50
    8 x 25 power kick @ :45
    4 x 25 burst SDK + cruise @ :45
    100 EZ

    12 x 25 IM order @ 100 pace @ :45
    1 x 100 EZ

    6 x 50 kick, 25 fast + 25 EZ @ 1:30
    -- we were supposed to do 2/3 fast
    -- cruised in around 35-36 (did backstroke kick)
    1 x 100 EZ

    4 x 100 with some pattern @ 2:30
    -- I did 25 fast + 75 EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- did breast w/fins, 26
    1 x 100 EZ

    Total: 2250


    There was no Pitt practice due to a college invitational, so I drove out to Sewy to swim with their team. Practice was only an hour, which suited me fine as I was feeling tired. Despite that, I swam pretty well on the race pace bits. Had dinner with some friends afterward. I am heading to Bethel Park later. I'll see how I feel. May have to shift to recovery mode. Or just go to yoga.

    Updated November 21st, 2015 at 10:54 AM by The Fortress

    Swim Workouts
  6. Week 164 - Friday

    by , November 20th, 2015 at 07:11 PM (After a long rest)
    I was really tired this morning and struggled getting up when my alarm went off; very unusual for me. Once I got going again I was fine but I was sore and tired. Today's workout felt labored and I am really looking forward to the start of our taper next week.

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

    Main sets
    6x100 kick on 1:40
    100 easy
    16x25 on :35 at 100 race pace with flip turn to feet
    100 easy
    12x25 underwater on back with fins on :30
    8x75 rotating IMs on 1:10
    10 mins vertical dolphin kick as :45 alternating fly, flutter, :15 streamline kick

    Warm down
    200 easy

    I held 1:25s on the kick. I struggled getting going on the 25s at 100 pace but the last 8 was holding :12 with a flip which is really strong for me. The 75s I was :50-:53. The vertical kick sucked royally. Oh I am whooped.
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/23/2015

    by , November 20th, 2015 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM or stroke on 2:00
    Rounds 2/4: free on 1:40
    Swim #1: moderate #2 build #3 fast
    Short break after each round

    3 X 50 1:10
    1 X 100 kick 2:30
    Four rounds.
    50's: #1 moderate #2 25 fast/25 easy #3 fast//CHOICE

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Thursday 11-19-15

    A little IM work. The main set was written to be all free. I decided to do it IM order.

    200 free
    200 drill/swim by 25
    200 kick easy/fast by 25
    100 pull
    200 pull easy/fast by 25

    Main set
    - Start at 85% and descend to 100%
    - Lots of rest for fast swimming
    4 x 25 @ 60
    50 EZ @ 1:15
    4 x 100 @ 2:00
    200 EZ @ 4:00
    4 x 75 @ 1:30
    150 EZ @ 3:00
    4 x 50 @ 1:15
    100 EZ @ 2:00
    4 x 50 @ 2:00 All sprint
    400 EZ


    The 75's probably hurt more than they should have. I was very pleased with the last four 50's. Not too bad
  9. Workout 11/20/15: morning

    by , November 20th, 2015 at 11:14 AM (Maple Syrup with a Side of Chlorine)
    Today marks the start to another staycation, so no work until the 30th Quick swim this morning ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO (in traffic)
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)

    Off for a motorcycle ride this afternoon with my neighbor and then some bowling later with the family.
  10. Week 164 - Thursday

    by , November 19th, 2015 at 10:47 PM (After a long rest)
    I was really sore this morning when. I woke up. Today is our last hard day doing drylands.

    5x(1:30 of vasa swim trainer, :30 rest)
    8x(5x(:45 seconds of abs, :15 rest/transition) 1 min between rounds) today we used both weights and 10lb medicine balls. Extended flutter kick, crunches, forearm planks with leg lift, vsits with medicine ball, leg lifts with weights, oblique sit-ups with medicine ball, etc
    2x(3 band exercises)

    with the extra 2 rounds today I ran out of time and only managed a very short 200 Scy swim. I really struggled on the last round of the core work today.
    Swim Workouts
  11. Thursday Nov 19

    by , November 19th, 2015 at 06:30 PM (The FAF AFAP Digest)

    rehab ex, 15 min
    twists w/plate on yoga ball, 3 x 15
    straight leg raises, 3 x 15
    supine streamline flutter kicks on bosu, 100
    straight arm dips, 90 x 3 x 15
    face pulls, 50 x 4 x 15
    good mornings, 85 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 15/12/10
    hip abductors, 130 x 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    lunge jumps, 10
    star jumps, 2 x 5
    resisted track start jumps on cable machine, 40 x 2 x 5
    squat jumps w/15 lb DBs, 2 x 5
    altitude drops, 2 x 5


    1000 EZ


    My left shoulder has been bothering me a tad (infraspinatus, teres -- the usual suspects). So I avoided upper body exercises with the exception of the face pulls. At moderate weight, face pulls are a great rehab and strengthening exercise. After I hopped out of the pool, I went straight to my massage. Shoulder already feels better, just a bit sore from the deep tissue. I have to decide when to stop drylands before NE Champs ... probably next Monday ...
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/20/2015

    by , November 19th, 2015 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :45
    1 x 100 swim

    4 X 50 1:15 1:00
    4 X 75 1:45 1:30
    4 x 100 2:15 2:00
    Round 1 is stroke or IM--intervals left
    Round 2 is free intervals right
    Descend each group 1-4--#4 is fast!

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Wed Nov 18

    by , November 19th, 2015 at 11:25 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various (did 350)
    8 x 50 kick w/fins @ :50
    8 x 25 power kick @ :45
    6 x 50 w/paddles @ :50
    -- no, did 8 x 25 scull w/paddles
    50 EZ

    Main sets:

    10 x
    1 x 100 IM (fins) @ 1:50
    1 x 50 fast stroke (no fins) @ 1:00
    1 x 50 EZ @ 2:10

    No, no a 1000x times no!

    I did 5 rounds of:
    1 x 100 backstroke kick w/fins @ 200 pace @ 1:50 (avg 1:01s)
    1 x 50 fast breast w/fins @ 1:00 (28-29)
    1 x 50 EZ @ 2:10

    Then I moved to the back of the line and did 1 round that was all EZ and then 4 rounds of:
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:50
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:00
    -- did 50 EZ a couple times otherwise sat on the wall
    -- backstrokes were all 13 high-14 flat
    -- these were approx 95%, too hard to go 100% amidst all the waves

    200 EZ

    4 x 25 fast @ :45
    -- 2 back, 2 breast
    -- too tired to do anymore
    50 EZ

    Total: 3250


    It was another sprinter's credo/axiom night. I can't even imagine doing 10 x 100 IMs ... My lanemates were trying to cajole/shame me into doing more than 5 rounds, but I am immune to peer pressure. And besides, I did an IM workout yesterday. Off the gym shortly, and then a massage.
    Swim Workouts
  14. Wed November 18th

    200 w/snorkel and bouy
    --kick/drill/scull/swim by 25
    4 x 25 IM order 15 yards under water/10 swim

    4 x 200 @ 2:50 with fins descend
    --25 sprint kick/150 strong swim/25 sprint kick

    4 times through
    200 back with paddles @ 3:15
    3 x 50 build @ 60 (fly/back/breast)
    6 x 25 sprint @ 40 (fl/bk/br/fr/bk/br)
    Rest 30 between round

    10 x 50 @ 50
    --25 sprint/25 easy

    200 warm down


    I've been swimming but not blogging. This was my kind of workout. I guess I lack the mental toughness to grind out long sets such as 16 x 100, 10 x 200 etc.
  15. 11|18|15 drylands and SCM

    by , November 19th, 2015 at 12:11 AM (Blog)

    Yoga for swimmers core 22min (did about 90% of it)
    Yoga for swimmers legs 18 min (did about all of it)

    SCM today

    500 drill

    20 x 13.8M fr turn drill on 0:30 (6.9 M section from push, 1.5 strokes, turn, and UWDK)
    • 7 - 8's

    500 drill with fins

    500 drill without

    25 AFAP flutter kick
    • 18

    10 x 25 on 1:00 lung buster fr with long stroke
    • one was 16 (and some) taking 12 strokes, the rest were slower or had more strokes

    Hard kicking against wall
    • about 6 x 5 seconds with 5 seconds rest
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/19/2015

    by , November 18th, 2015 at 01:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:20
    1 X 50 1:00
    4 X 25--up tempo-- :40 #4 on 1:00
    Four rounds.
    Round 1 fly, 2 back,3 breast--4 free

    15 X 100 pull
    5 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  17. Week 164 - Wednesday

    by , November 18th, 2015 at 09:46 AM (After a long rest)
    Today is my sons birthday. Its so hard to believe he is now 15. Where did that time go. I am very proud of him and he is a great kid. Unlike his sister who always tries to fit in, my son is his own man and we try to encourage him to continue to be himself. For his birthday he asked for a smoker. He loves cooking and recently has acquired a taste for smoked food. He plans on trying to smoke salmon and turkey this weekend. We plan on having a nice quiet birthday dinner tonight which he has asked if he can cook.

    Today I woke up a little tired and my stomach, arms and legs hurt from yesterdays workout. Once I got going I was fine but the first few steps were a little stiff this morning. Todays workout was brutal brutal brutal, but I see the light at the end of the tunnel with just a hand full of hard workouts before we start to taper for real next week.

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

    Main sets
    6x100 IM on 1:30
    100 easy
    16x50 on :55 at 200 race pace
    100 easy
    8x100 backstroke kick with fins on 1:15
    100 easy
    3x(200 free on 2:10, 2x50 back on :40)

    Warm down
    200 easy

    I was holding 1:09s on the IMs but felt tired. On the 16x50s I held the most consistent :26s I have done on this set. I was fine through 10 but the last 6 hurt really bad. On the back kick with fins I held 1mins. I was not expecting the 200s on 2:10 but sucked it up and went for it and ended up holding 1:59,1:58,2:01 by round. I tried using the 50s as active recovery but came in on :38s so these were touch and go. I was whooped after the first 200, dug really deep on #2 and had nothing to give on the last round, but still tried my hardest. I am really tired!
    Swim Workouts
  18. Workout 11/17/15: morning

    by , November 17th, 2015 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend but it ended on a great note as Preston celebrated his 18th birthday. Had a small get together after I returned home after work that Lena put on. A fun afternoon. Also, Preston wad accepted to his first choice college, Cleveland State University. Hopefully I'll be able to swim their main pool on a future trip

    200 free/200 back/200 im drill
    600 shark swim
    100 easy
    Broken 1000 on 1:30 base
    100 loosen and out
    (Solo/Rec/2400 yds/40 min)
    Swim Workouts
  19. Tuesday Nov 17

    by , November 17th, 2015 at 04:51 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill

    Warm up:

    400 various
    8 x 25 power kick @ :45
    100 EZ

    Main sets:

    3 rounds w/fins
    12 x 25, 3 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    6 x
    1 x 25 AFAP kick
    1 x 75 EZ
    1 x 50 scull

    Total: 2750


    Good grief, I was sore and tired from the double yesterday. I was reminded of what Stewart said the other day: it takes forever to rest but no time at all to become fatigued. I was very glad that Bill was there today to do the IM/100 pace set with me. It was harder than it looked! Bill (who has been giving me breaststroke tips) encouraged me do the breaststroke legs with a flutter kick instead of dolphin kick. I can see the benefit of doing that -- it helps me move forward more and avoid too much undulation. But it is more exhausting than breast with dolphin kick.

    Tonight is Lil Fort's fall sport recognition night where she will receive her first varsity letter. She says after years of being dragged to her siblings' events, she is happy to have one of her own!
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2015

    by , November 17th, 2015 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 2 3:30
    3 X 100 1:50
    1 X 50 fast 1:15
    Two rounds

    1 X 50 easy 1:15
    1 X 50 build 1:15
    1 X 100 fast 2:15
    Four rounds

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds--swim or pull.
    Descend 200's 1-3
    Swim each round of 100's faster

    WARM DOWN: 4 X 50 easy

    Swim Workouts