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  1. Friday 4/18/14

    Friday 4/18

    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x75 @ 1:00 AE FR pull w/ buoy + paddles + snorkel
    4x25 @ :30 V.S.

    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:00 swim w/ paddles + fins

    5x
    4x25 @ :30 D1-3 to FAST, #4 EZ

    400 EZ

    Total: 3400
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  2. 4|19|14 SCM, drylands yesterday

    WARMUP
    20 x 25 on 0:30 free, S
    • 21 - 19


    KICK

    5 x (2 x 25 on 0:25 flutter kick) on 2:00
    • couple seconds late on last one


    10 x 25 on 1:00 single leg flutter kick

    10 x 25 on 0:45 single leg flutter kick

    12 x 25 on 0:40 single leg flutter kick
    • right leg odds / left leg evens for these 3 sets


    DRILL

    Installed fins and did 1350 of various kick based drills

    2900m
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  3. Week 81 - Saturday

    by , April 19th, 2014 at 02:06 PM (After a long rest)
    I had a more restful nights sleep than any other night this week and woke excited about a recovery workout today. When I arrived at the pool it was setup for LCM and our workout today had far less intensity but a few of us commented after the workout that it did not feel like a recovery workout. As I write this I realise the intensity was indeed much lower and the yardage was lower too, so I guess it was a recovery workout but I still found it tough.

    Warm up
    800 reverse IM twitch

    Main sets
    6x100 kick on 2mins
    100 easy
    10x50 free on 40
    3x(2x100 IM on 1.45, 2x50 drill/swim on 1min)
    100 easy
    1x100 afap on 3mins
    1x50 afap

    Warm down
    50 double arm backstroke

    Total 3200LCM

    i was holding 1.40s on the kick set, 35s on the pace 50s on 40, 1.20's on the IM, 38's on the drill/swim 50s. On the afap 100 free I went 1.01 on the 100 and 29 on the 50. Both of these were from a push. Both were also done to my feet with Tom telling me the time.

    After swimming we did weights and I focused on chest and back today and gave my legs a rest. We did the normal 3 rounds, with 10,8,6 reps per exercise by round at 80%,max, fail by round. I did

    3x(bench press, inclined bench, miltiary press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, free weight arm extension(working tri and bicep), lower back extension)

    I dont know what the name of the exercise was with the free weight. You grab a dumbell, put one arm and one knee on a bench and pull up from floor to the chest.

    We finished with 10mins on the vasa trainer where I sweat profusely.

    A good workout today but I was beat when I was done.
    Categories
    Swim Workouts
  4. Friday, April 18, 2014 5:00-6:00pm

    by , April 18th, 2014 at 10:45 PM (Fast Food Makes for Fast Swimming!)
    Worked early today, so I was able to make it to the pool for the 'whole pool' lap swim session. :-) Its busy, but everyone has a place to swim. I can tell I'm out of shape...it was tough to hold a decent average pace like I used to do. Maybe I'm just getting old and its not as easy as it once was.

    500 Free warmup
    (500/500)

    10x50 Flutter kick w/ board
    4@1:00, 3@:55, 2@:50, 1@:45
    I missed the last one, going a :48
    (500/1000)

    10x100 Free Pull @ 1:30 (ranged 1:07-1:10s)
    (1000/2000)

    500 Free @ 7:00 - went 6:05
    400 Free @ 6:00 - went 4:51
    300 Free @ 5:00 - went 3:36
    200 Free @ 3:30 - went 2:23
    100 Free @ ???? - went 1:09
    (1500/3500)

    100 EZ and out

    ----------------------------
    3600 Yards in an hour


    Well,another good day to kick my butt into gear. It's hard to believe that about 2 weeks ago I swam that 1:56 200 Free and 5:15 500 Free!! It goes away quick, and its tough to come back!!
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  5. Friday at Riverbank

    I swam at RB this morning, sharing a lane with Hannah, Rondi, and John, and various other random people. I was feeling draggy and a little out of sorts, but made it through the following pwb workout:

    Warmup:
    4 x 300 @ 5:30
    8 x 100 @ 2:10, odds IM swim, evens FL/BK kick

    12 x 150, done as 4x thru

    • 50 st /50 fr /50 st @ 2:45
    • 150 free @ 2:30
    • 50 fr / 50 st / 50 fr @ 2:45,

    with ST=IM order by round
    4 x 50 FR pull @ 1:00

    4 x 200, odds = IM, evens = FR pull [3:23, 3:25 on IMs]

    300 warmdown + play

    Looking forward to some beach time this weekend!
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  6. Friday, April 18

    by , April 18th, 2014 at 02:01 PM (The FAF AFAP Digest)
    I was still too sick to swim yesterday. The crud still has a firm hold on my chest. I've read that asthma and allergies make you more susceptible to serious colds. This seems very true in my case. I rarely get an annoying cold; I always get a serious debilitating one. So I've missed an entire week of workouts, and I'm not at all near 100%. Such a frustrating year. Just when I was making some forward progress, I get nailed. I've also only gotten in one weights session in the last month with resting for meets and this gunk. I can tell I've lost a few pounds and some muscle mass. This summer, even though I won't be as focused on swimming or competing, I'm going to try to be very consistent about strength training. I'm hoping I can get some decent training in in the next 5 1/2 weeks before the Buffalo meet on June 7.

    Today, I just did 2000 EZ. I felt terrible in the water and weak as a kitten.
    Categories
    Swim Workouts
  7. Week 81 -Friday

    by , April 18th, 2014 at 01:31 PM (After a long rest)
    I had a good night’s sleep but woke feeling very tired and sore as I have done all week. This morning’s workout was incredibly tough and I probably should not write this because my mother reads my blog and she will worry, sorry Mum. Towards the end of the main set I felt very disoriented and dizzy. I did not black out but I am pretty sure I was quite close. I think my heart rate must have been high and I am guessing my blood pressure was low(it’s the only thing I can put this feeling down to) and my vision started to narrow almost like I was in a closing tunnel. I managed to get through the set by shaking my head and taking deep breaths and ended up having a great workout. I have had this feeling before and it is a scary feeling. Aftre my Coopers Clinic visit a month ago I am certain I am ok and just pushed too hard. I really am ok, I think I just pushed myself to my physical limit and perhaps a little beyond….nothing new there right?

    Warm up
    400 free
    6x50 catchup on 45

    Main sets
    4x with fins (2x50 kick fast on 45, 100 AFAP on 1.30, 2x75 fly drill on 1.15)
    400 free easy
    12x100 free on 2mins best average

    Warm down
    8x25 on 40 easy

    Total 4000scy

    On the set with fins I held 29s on 50s kick and then went 53,52,51,50 by round on the 100s free and then went 55s on the fly drill. I used the fly drill as active recovery. I was feeling very stiff after the warmup but loosened up after this set and actually felt tired after these fast kick and free swims.

    When Tom gave us the 400 easy after the set with fins I knew we were in for a really hard second set. I was not expecting a long best average set. I had a great set but hurt after round 3 and it just got worse as the set went on and I did not let up at all. I held 56s on all of the 100s, except #7 and #11 where I went 57 and 58. By #9 I started feeling tunnel vision and had to start shaking my head and moving after the swim to clear my head before the next 100. I was more than happy with a 56 average on this set. This was slightly slower than the last best average set of 100s we did but we did 4 more this time so will definately take this one. I started 15 seconds after everyone else and tried using them as a target to catch. This was a huge motivator on every 100 and Bill and Nikki both commented afterwards how they swam good sets by trying to not let me catch them. This was a win win. Several swimmers also mentioned feeling like they were going to be sick and hanging in the gutter during the set. This was really tough, and perhaps the hardest set of 100s I have done. I had nothing left. Even now, several hours later I am feeling this workout.

    Tom promised tomorrow be a recovery but he has been known to throw in a surprise set after a day like today so watch this space.
    Categories
    Swim Workouts
  8. Long Course Friday

    by , April 18th, 2014 at 07:28 AM (Mixing it up this year)
    Had a visitor today in my lane, Jen Bew. She was then followed by 2 beginner tri swimmers. Tri as they may We were lapping them regularly. We will have to teach them that if we are coming in to the wall wait for us to pass you there, otherwise we'll just embarass you by passing you in a matter of 5 strokes.

    This was another easy day for me, hopefully next week I can crank it back up to normal.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/strapless paddles & bouy
    100 kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers wanted to scare these two guys a little
    200 kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  9. 4|17|14 drylands and SCM

    • Yoga stretches last night for an hour
    • Weights this morning - upper body mostly
    • Running - 3 laps in outside lane, whatever that is (inside lap is 400M)

    as 16 x 15 seconds of fast running then stop, and go again on the 0:40

    SCM
    only had 30 or so minutes so I put the fins on and did:
    20 x 25 free hypoxic on 1:00, F
    • 15's for several then held 14's and a little less for the rest

    20 x 25 free on 0:30, F S
    • 16-17's



    Didn't go all out today because yesterday was an all-out day. Moreoverly, I did two work shifts today (16 hours). One important good thing however did revelate itself in the form of form, specifically sprint stroke form. I discovered if I recover my arm closer to center by shrugging shoulder towards my ear, then really drive fully stretched shoulder to the catch, I would make the 14's with less effort (of course with short fins on).
    The second set was to reinforce this new approach at easier pace with repetition.

    I am totally exhausted, had just 5 hours of sleep last night on top of this. Maybe this could be the reason for this possible stroke evolution, from lapse of concentration fortunately to the good side.

    Ciao

    Updated April 17th, 2014 at 10:43 PM by __steve__

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  10. Riverbank Thursday

    After a few days rest, I am recovered from whatever achy feverish bug was gnawing at me earlier this week and am happily back in the pool. My usual Thursday pool (John Jay) was closed, so I got to see not only Rondi and Hannah but 4 other TNYA Thursday am workout regulars at Riverbank this morning. I found another freestyle-heavy vintage HVT workout and brought it in (2012.36.3). Here’s what I did with it:

    800 lcm warmup (200fr, 200 IM k/s, 200 fr, 200 IM d/s)
    8 x 100, odds FR desc. @ 1:45-2:00, evens FL kick @ 2:15
    8 X 50 @ 1:30, 2 each stroke IMO, odds build, evens fast

    4x thru
    100 FR @ 1:40
    100 FR @ 1:35
    100 FR @ 1:30
    200 FR pull @ 4:00

    12 x 50 @ 1:00, done as 4 x (1 fastish, 2 easy), fastish = FL, BK, BR, IM by round

    400 warmdown (200k, 200s) + play
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  11. Thursday, April 17, 2014 9:35-10:15am

    by , April 17th, 2014 at 03:01 PM (Fast Food Makes for Fast Swimming!)
    Monday afternoon I was with my kids at their soccer games, and I decided to help out my son's team warmup for the game. Nothing serious, just sit in the goal and block shots, etc. 8 year olds, how bad can it be? Well, Lesson #1, don't play soccer with open toed sandals... I had a kid come in close, he made his shot and the followthru of his kick caught my big toe on my right foot, and completely ripped off the toenail. Nothing left at all. Just a little ouchy, but I'll live. I took a few days out from the pool, as well as just R&R at home (still went to work) till this morning.

    I felt like a fish out of water this morning in the pool. My cardio is pretty much gone, and my stroke felt like garbage. My toe hurt a bit as my feet would kick in the water, occasionally striking each other as they passed.

    2 x 200 Free warmup
    I had to pause at the 200 to stretchout my right shoulder. Something just isn't right in there...gotta be getting old I guess.
    (400/400)

    My "kick my own butt into shape" set:
    2 x 400 Free Pull @ 5:00 (4:42s)
    2 x 300 Free Pull @ 3:45 (3:31s)
    2 x 200 Free Pull @ 2:30 (2:22s)
    1 x 100 Free Pull @ 1:15 (1:11s)
    (2000/2400)

    Finished off with a 200 EZ. My body was sore enough, and my cardio got a good kickstart back into action. Have to try again soon.

    -------------------------------
    2600 Yards


    It felt good knowing that I could maintain Stewart's intervals and times on the 400s pull that he did earlier in the week. Yeah, it doesn't matter that mine was SCY vs. his LCM set.

    I've also decided to register for the 2nd half of the season with USA-S to compete in the LCM meets. We have 3 available here in Wenatchee this summer. Apple Capital May 30-June 1st, Starlight Invite in early July, and the LSC Champs meet in late July. I can get my money's worth that way, but I have to get into shape to swim with the kids in meets. Can't fake that!!
  12. Week 81 - Thursday

    by , April 17th, 2014 at 02:06 PM (After a long rest)
    The past two days I have been walking around like an old man and I mean a really old man, as a result of lifting and focusing intensly on legs on monday night. Last night my legs still hurt pretty bad but in my insane mind decided to work on my legs yet again. I added a few back exercises just because I could not do legs only as a result of being in so much pain. Lets just say I had tears in my eyes on the first round of exercises. In particular the leg press exercises felt like someone had pushed hot pokers into my thighs and I literally had tears coming down my cheeks. I powered through the first round and this helped to loosen me up and by the 3rd round actually lifted the same amount of weight I did on monday with only moderate discomfort. We did the normal 3 rounds of 10,8,6 reps at 80%, max and fail per round.

    3x(left leg extension, right leg extension, left leg curl, right leg curl, leg press, lunges, lower back extension, lat pull down with hands inside, lat pull down with hands outside)

    I did 10 minutes of vasa trainer to finish the workout.

    This morning I woke up expecting to face plant as I got out of bed and despite still being in a lot of discomfort felt better relative to how I felt yesterday morning. I headed to the pool normal time and had a long warmup followed by a good pace set and by the end felt really good. My legs still hurt but not nearly as badly as I thought they would. Its my hope that by Saturday I am pain free. Watch this space!!

    Warm up
    4x(200 free on 2.40, 3x50 back on 40, 4x50 kick on 50)

    Main Set
    15x100 on 1.30 holding 1min

    Warm down
    5x100 easy

    Total 4200scy

    I found the warmup quite tiring today and was hurting pretty bad on round 1. In particular pushing off on turns sucked. I descended by round(not intentionally but I suspect I was loosening up). On the main set I held 59s and 1mins throughout with the exception of the last round where I went 56. I got done before my training partner Bill got done since he was going on a slower send off, so used his last 5 as a longer warm down. It was fun to see him picking up his times with a rabbit(me) slightly ahead of him. I asked him after the 1st one if he was ok with me swimming alongside, because I know it can annoy some people when they are tired to have me next to them. He thanked me profusely for pushing him, so I swam next to him until the last one where I let him have 5 seconds lead and then pulled him back throughout the 100. He went 1.07 on the last one and he was super excited since his hold time was 1.12. His last 500 he was holding 1.10s so his combined add up time was well under 6 mins. I enjoyed this also and used it as a way to get a nice long higher than usual warm down.
    Categories
    Swim Workouts
  13. Mastered the art of Sleep Swimming today

    by , April 17th, 2014 at 07:49 AM (Mixing it up this year)
    Was up for 3 hours working on hospital issues yet I did still manage to make it to swim practice and work this morning. Today I mastered the art of sleep swimming!

    Yes you can swim with your eyes shut and sense when the light gets brighter so that you can open your eyes to do a flip turn here and there. The water was also so cold today that I decided to get out a little early.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50 free/50 back w/paddles
    500 breast kick w/br fins
    5x100 drills w/snorkle mixed it up some

    Total 2500 yards
    Categories
    Swim Workouts
  14. Wednesday 4/16/14

    Wednesday 4/16

    AM only SCY

    400 swim every 4th 25 scull
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x75 @ 1:20 k/dr/swim

    2x25 @ :20
    2x50 @ :40
    2x75 @ 1:00
    2x100 @ 1:20
    2x125 @ 1:40
    :30 rest
    2x125 @ 1:40
    2x100 @ 1:20
    2x75 @ 1:00
    2x50 @ :40
    2x25 @ :20

    Going up: #1 FAST, #2 AE
    Going down: #1 AE, #2 FAST

    350 EZ

    Total: 3300
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  15. 04|16|14 LCM today and weights yesterday

    WARMUP
    200 easy free (fins)

    200 easy free

    KICK

    3 x 100 FK, S as 50 AFAP and 50 easy
    • fast's - 46, 56, ?? (legs hurt too much to see the clock)


    SPRINT

    6 x 100 free, (fins) on 3:00 as 50 fast / 50 easy
    • fast's - 29, 28, 30, 30, 30, 30


    7 x 20m fast (20m easy) free on 1:00

    1580m


    Could not bust a good 50 flutter kick today. That set produced the most painful acidosis in my frontal thighs ever. Rest did not help and the easy kick back to start wall seemed to just ferment it further. Right leg got it worse so I seem to favor it. Nevertheless, I must get my kick back on line now ! as it's getting late.
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  16. April 16, 2014

    by , April 16th, 2014 at 03:33 PM (Grandma Got Run Over By A Swim Team)
    Didn't realize I hadn't been on here in so long. Swam like crap this morning. Felt like I was swimming in sludge. It's amazing how much can change in a week. Last Wed, the water temp was 78, and I swam really well. Monday I swam well also. Today the air temp was back down to 38 again, water temp back up to 81, and I felt like a salmon going upstream. Got the distance in, but the quality just wasn't there.

    500 back/free
    300-200-100 Pull w/20 sec rest btwn ea
    10 x 50 non-free @ 1:00 (some of these were breast/free by 25's)
    4 x 400; last 2 pull
    6 x 150 swim/stroke or kick/swim
    200 breast/free
    Total: 4000LCM
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  17. Struck Down, April 16

    by , April 16th, 2014 at 02:08 PM (The FAF AFAP Digest)
    The cold I started getting turned very ugly and seems to have devolved into bronchitis. I've been out of the water for 5 days and don't think I'll be able to train with some intensity for awhile. Given this, I'm about 95% sure I'm scratching Canadian Nationals. I won't really have had a good period of training after resting for my last two meets. I had been hoping for about 4 1/2 weeks of solid training. Without that, I just won't be in shape to do 100s at a multi day meet and it doesn't seem worth the time and expense. Disappointing. I may try to reboot and do 50s at a long course meet in Buffalo on June 7 instead.

    Cough cough.
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  18. Week 81 - Wednesday

    by , April 16th, 2014 at 01:59 PM (After a long rest)
    I was again VERY sore this mnorning. Why is it that the second day after weights hurts more than the first. In fact this morning I was so sore I almost locked up getting out of bed. Luckily I did not face plant on the floor or anything like that.

    I got to the pool early this morning and used the time to get in a start swimming early with the thought that I would loosen up; it never actually happened and I just hurt for longer than normal. It was a funny workout because I swam longer than normal but did about the normal yardage for a wednesday workout.

    Warm up
    400 free with snorkel
    8x50 catchup on 45
    8x200 back on 2.40 swum as 75 stroke, 25 drill, 75 stroke, 25 drill

    Main set
    3x(75 kick on 1.20, 50 swim on 35, 25 underwater on 40, 25 underwater on 40, 50 swim on 35, 75 kick on 1.20) - Tom said to do 6 rounds as 75,50,25, but that meant kicking without a kick board so I switched it slightly
    100 easy
    4x300 swim on 3.30 holding 1.05 pace with snorkel
    100 easy
    16x25 on 40 holding 200 pace with a turn

    Warm down
    200 easy

    Total 4500scy

    I was holding 1min pace on the kick 75s, 30s on the free 50s and taking one breath on the underwaters and going 21-22s. On the 300s I held 1.05 pace but it felt terrible and I was struggling with push offs due to my leg pain on my turns. The 25s I was holding 13-14s.

    I plan on inflicting more pain tonight by working my legs again. As they say, what does not kill you makes you stronger. With under 4 months til worlds I need to pick up my game and work my legs.

    I found out this morning that even more of our team will be heading to worlds in Montreal. We will have a group of 8 plus family currently going and its my hope we may get a couple more.
    Categories
    Swim Workouts
  19. short workout today

    by , April 16th, 2014 at 09:58 AM (Mixing it up this year)
    my right eye is swollen and goopy from my allergies. Ran out of Mucinex so I had to wait on my daughter to get home late last night. Starting to get everything back under control, but this will take about a week to get over.

    This is why I am starting to rethink ever doing a spring time meet out of my area. Just can't afford the allergies that comes with it and I hate having to take meds. Mucinex DM, Visine, Garlic and Cranberry. What a great combination.

    Even with all that my swimming today was great but I had to hurry in to change before the mob got in so I wouldn't have to answer questions about why my eye was now almost swollen shut. It is better now.

    500 free
    500 free drill w/fins & snorkle
    10x100@1:45 free w/paddles & bouy holding 1:24's rather fast for today I thought
    6x50@1:00 free
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  20. Tuesday 4/15/14

    Tuesday 4/15

    PM only SCY + Weights

    PM swim:

    400 swim w/ fins + snorkel
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :40 under H2O kick w/ fins

    4x400 @ 5:00 AE FR pull w/ buoy + paddles + snorkel
    4x100 @ 1:15 D1-4
    4x100 @ 1:10 AE MAKE

    3x200 @ :10 rest
    #1 - FR kick w/ board + fins
    #2 - FL kick w/ board + fins
    #3 - FR swim EZ

    Total: 4000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 30)
    3x10 DB single-arm bicep curls (20, 30, 30)
    3x10 DB triceps extension (30, 40, 40)
    3x10 DB single-arm row (30, 40, 40)
    3x10 DB bench press (25, 35, 40)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)

    So I was playing in a soccer tournament all weekend. Yesterday I could barely get out of bed. 5 games in 30 hours totally drained me. I switched my weights up and did arms today because my legs are still incredibly sore.
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    Swim Workouts