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  1. 5|18 and 5|19

    5|18 LCM
    10 x 50 fr on 1:00 with fins
    6 x 50 kick on 2:00 (flutter, dolphin, frog)
    500 drill kicking with fins
    10 x 50 fr on 2:00 fast breakouts then slow
    11 x 12.8 dive from side fr on 1:00 (fastest was 5+)

    5|19 SCY
    20 x 25 fr on 2:00 hypoxic from block
    12 x 25 fr on 3:00 hypoxic from block
    Categories
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  2. Tuesday, May 19

    by , May 19th, 2015 at 02:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various w/paddles
    100 scull w/paddles

    4 round w/fins:
    1 x 200 kick @ :20 rest
    4 x 50 free w/paddles, descend 1-4 @ :20 rest
    1 x 50 EZ

    extra 50 EZ

    20 x 25 dolphin kick w/board @ 100 pace @ :20 rest
    -- had to cruise #13 with a cramp
    100 EZ

    20 x 25 backstroke kick @ 100 pace @ :20 rest
    -- only a couple SDKs bc it's so shallow
    100 EZ

    Total: 3750 x .944


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

    The dr said that I could swim if it did not hurt at all and the broken finger was taped up. Fail: it definitely hurt to pull even slowly. I could swim with the agility paddles without pain, though I suspect AFAP sprinting would hurt. But I can't use paddles all the time, or I'll blow off my shoulder. So it'll be a lot of kicking for me for the next month ... The pace clock was busted, so I had no idea how fast my kicks were on the USRPT type sets. Those are much easier when you have unlimited air.

    It's kind of a pain that it's my right hand, makes everything harder.

    Updated May 19th, 2015 at 03:04 PM by The Fortress

    Categories
    Swim Workouts
  3. Tue May 19, 2015 SCY

    by , May 19th, 2015 at 11:14 AM (Ande's Swimming Blog)
    Tue May 19, 2015 SCY

    Swam: Fri, Sat, & Mon
    Lifted: Sat

    AM practice SCY
    Whitney coached
    6:00 - 7:30
    scy main pool till 7:00 & diving well 7:00 - 7:30
    Swam with Jim Sauer, beside Mike V & Todd

    warm up
    assigned: 7:00 swim 7:00 pull & 4 x 25 on 35 12.5 fast 12.5 easy
    around 600 or 700

    Main Set

    8 rounds of:

    50 FR fast on 1:00
    50 (BK or FL) fast on 1:00
    50 K Fast on 1:00
    50 easy on 2:00

    assigned: 15 min of 75 fr mod, 25 stroke FAST IM order, no FR
    Did: 25 easy FR 50 skip, 25 FAST stroke

    assigned: with FINS, 3 more rounds of:
    50 FR fast on 1:00
    50 (BK or FL) fast on 1:00
    50 K Fast on 1:00
    50 easy on 2:00
    DID: the set but didn't wear fins

    (after practice did 5 or 6 rounds of 4 or 5 pull ups on about 1:00 )


    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
  4. An old favorite

    by , May 19th, 2015 at 08:19 AM (Mixing it up this year)
    This is one of my favorite long course workouts.

    500 free
    500 free kick w/zoomers
    5x200@5:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim descending went 4:11, 4:00, 3:57, 3:50, 3:41
    300 free w/snorkel
    200 Free kick w/zoomers

    Total 2500 meters
    Categories
    Swim Workouts
  5. Broken, May 18

    by , May 18th, 2015 at 08:00 PM (The FAF AFAP Digest)
    I went to yoga and did a lot of landscaping over the weekend. Unfortunately, while planting on an incline, I slipped and smashed the little finger of the right hand into a stone wall. It's broken and dislocated. The doc said that I couldn't swim at all if it hurt and I needed to tape it up before swimming. I will give that a go tomorrow. Good grief, it's been a relentlessly trying year, which started with an RC tear. I really hope next year is better ...
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    Uncategorized
  6. Week 138 - Monday

    by , May 18th, 2015 at 02:16 PM (After a long rest)
    The pool was setup LCM today.

    Warmup
    400 free no snorkel(my snorkel snapped Ė this is my 3rd snorkel in about 12 months)
    6x50 catchup on :50

    Main sets
    3x200 backstroke on 3:30
    3x200 IM on 3:10
    3x200 on 2:40
    200 easy
    12x50 kick on 1min
    4x(50 drill on 1min, 50 done as 25 underwater and 25 easy on 1min, 100 at 400 pace on 2mins)

    Warm down
    200 easy

    I felt very off this morning; tired and not motivated! As the workout went on I felt better and better though. I had a hard day related to a melt down from my daughter at a swim meet yesterday and it affected my interaction with my daughter and wife, and as a result I was not in the right place mentally. I worked the 200ís back and descended the 200s back going 2:41, 2:37, 2:35. The IMís I held 2:45s. On the 200s free I went 2:23,2:22, 2:22. I was pooped after this set. The kick set I held consistent :50s. On the 100s race pace I went 1:07,1:06,1:06,1:05. I felt hideous and tired but dug deep to hold this time. I was really happy with the times on the race pace 100s but I was beat and feeling sorry for myself today!

    I have a big week this week at work. I just heard that my travel this week has been postponed which is awesome.
    Categories
    Swim Workouts
  7. Hopefully a better week

    by , May 18th, 2015 at 07:58 AM (Mixing it up this year)
    Getting back to normal I hope.

    600 free
    6x100@1:45 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    100 free w/paddles & bouy
    2x50 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    100@1:40 free w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    100 free w/paddles & bouy
    200 free w/paddles & bouy
    300 free EASY w/paddles & bouy

    Tptal 3500 meters
    Categories
    Swim Workouts
  8. May 16, 2016

    by , May 17th, 2015 at 06:49 AM (Trying to Train Smarter, Not Just Harder)
    Felt like poo today. Had the Big D x 3 this am, no surprise as my stomach was upset so much last night that I didn't take my usual pills, including my Celebrex. Didn't notice too much during dry lands, as I was taking it rather easy, it having been 3 weeks since my last visit to the gym (2 weeks taper for YMCA Nats followed by a week of pure laziness) however once I got to the pool, OMGoodness, I felt so sluggish! Did a slow 1100 and then bailed. Middle daughter and her sweet babies are visiting this weekend, so they met me at the pool to play in the "pool playground" as they call it. They are so cute!
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  9. Week 137 - Saturday

    by , May 16th, 2015 at 02:13 PM (After a long rest)
    I fell asleep watching Jupiter Ascending last night and my wife woke me and told me to go to bed which I duely did. I slept hard and woke up feeling pretty good. My daughter was diagnosed with strep yesterday and when I woke up I too had a sore throat but I think mine was snoring rather than strep or at least that's my hope. Today the pool was setup LCM and it was our annual Indy 500 set which is a derivative of our typical 100s at 400/500 race pace set. Tom gave everyone a goal time which you are supposed to beat and based on the number of seconds under the goal time you get points. If you go slower than the goal time he adds points. The team swims this as a group and Tom adds up the points each round from everyone. It's fun!

    Warm up
    400 free with snorkel
    12x50 alternating 50 fast on :40, 50 drill on 1min

    Main set
    Indy 500 - 100s on 2min
    200 easy
    8x50 back kick with fins on 1min working underwater

    Warm down
    400 easy

    We did 12 rounds of 100s in the Indy 500 and my goal time was 1:10. One of the senior racers who is a stud and is going to swim D1 next year swam this set with us. He and I had the same goal time and Tom gave him crap about keeping up with the old man as he often does with the kids when they swim with us or I swim with them; it's quite funny to watch the kids either step up or shrink. The kid today is a good kid and we know each other quite well having both trained and competed against each other for the past 3 years and he is quick. We decided to swim in adjacent lanes and put on snorkels which I believe was his intent to block me out however since we were so close I could see him out of my peripheral vision and I am sure he could see me. On the first 100 we went 1:03s and then held 1:05s until 10. I dropped to a 1:06 on the last 2 while he kept the 1:05 pace. It's amazing how much harder it is dropping a couple of seconds per 100 on this set from last week. I was quite pleased with how I felt and for the first time in a few weeks my left shoulder felt good. On the kick set I really worked my underwaters and was holding :29s which is the fastest I recall going on a kick set even with fins. All around a fun workout with a little different spin on the main set. The hardest part was not really knowing how many you were actually going to do so it was hard holding anything back and in the end i was just swimming and not worrying about the next one.

    After swimming i did my normal basic yoga class where we did shoulder stretching which was awesome.

    I got got the go ahead for our meet in Rockwall the week after Nationals so will be completing the sanction form and paperwork for the meet. It's the 15-16 August. Should be fun! Hopefully it will show up online this next week after it's been sanctioned.
    Categories
    Swim Workouts
  10. 5|16|15 LCM

    30 min available to swim. Shared lane with triathlete going 1:46 pace throughout so I had unusual intervals

    6 x 50 fr on 0:53 with fins (20 - 15 sec rests)

    6 x 19.5m fr on 1:46
    • hypoxic, work breakout

    50 fast / 50 easy with fins (fr / bk)

    Did weights earlier, worked chest back and arms.


    Yesterday

    400m run barefoot
    1.6 mile run

    weights, working legs
    stretching



    May will only provide 5 days off from work, hoping my LCM ability won't suffer. Two LC meets in June/July

    Updated May 16th, 2015 at 02:10 PM by __steve__

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    Uncategorized
  11. Surprise! Friday May 15

    by , May 15th, 2015 at 03:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:


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

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ

    14 x (25 AFAP + 75 EZ) @ 2:30
    -- 7 swim, 7 kick
    -- some with fins and some w/o
    50 EZ

    5 x
    1 x 50 smooth free or back w/paddles @ 1:00
    1 x 50 kick @ 100 pace
    50 EZ at end of 5 rounds

    Total: 3150 x .944


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

    I had a dr appt this am, so only had time to get to the 23.6 yard pool. I wasn't terribly motivated so decided to do some blasto 25s, which I hadn't done in awhile anyway.

    Now for the surprise. Pitt is re-opening on Monday! I can hardly believe it; we had all been gearing up for the worst. I haven't heard what the exact problem was, but it might be as innocuous as a water leak. That definitely makes me and all my masters swimmers happy.

    I am planning to lead drylands tonight for 30 minutes before practice, so will get some core work in. I plan to use Stewart's 90/45/15 leg lifts!
    Categories
    Swim Workouts
  12. Week 137 - Friday

    by , May 15th, 2015 at 01:40 PM (After a long rest)
    As is quite often the case the day after next to no sleep I was really hurting when I woke up this morning. I was really tired!!

    Today we swam lcm and after the warmup swum ok but I felt really crappy during the warm up.

    Warm up
    4x100 free with snorkel
    6x50 catchup on 1min

    main sets
    4x(300 swim on 3:45, 200 kick on 4mins, 100 IM on 1:40)
    100 easy
    4x(100 free with fins on 1:05 straight into 25 underwater, 25 easy)

    warm down
    200 easy

    I was anticipating the main set to be brutal but other than the first 300 where I went from warm up to main set(mainly in my head) it was tough but not ugly. I went 3:35 on the first 300 and then dropped to 3:30-3:32 on the next 3. The kick I was getting about 30 seconds rest and about 20 seconds in the IM. On the 4x100s with fins I whimped out in the first two and despite making the send off went a comfortable 1:01. On the third 100 the guy behind me in our lane decided he was going to move over a land and he really went for it. I was about a body length down and 50 and the inner me kicked in and I came back at him going :57 and on the last one I went for it going a :54. The underwaters were a nightmare and I only managed about 15m underwater.

    We went to breakfast as a group this morning which was fun. I was also given approval for our masters meet the weekend after nationals so I will be filling out USMS paperwork and signing up for club assistant. Watch this space for more info.

    i forgot to write that my daughter was diagnosed with strep this morning. She seems to get sick a lot. Hopefully she is getting it all out of her system while she is young.
    Categories
    Swim Workouts
  13. Week 137 - Thursday

    by , May 14th, 2015 at 08:59 PM (After a long rest)
    I landed at love field at around 11:30pm after my delayed flight home from Minneapolis via Kansas City. By the time I got home it was after midnight. Despite being very tired I had a hard time getting to sleep and this morning came about 4 hours too soon. I hauled myself out of bed and headed to the pool for my dry land and swim this morning.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    swimming

    400 free with snorkel
    10x50 catchup on :50

    The 90/45/15 leg lifts are still very difficult for me and I will continue to work on this one. As a result of over 20minutes of abs I did not have much time to swim but at least got a nice loosen up swim.
    Categories
    Swim Workouts
  14. Workout 05/14/15: evening

    by , May 14th, 2015 at 08:25 PM (Maple Syrup with a Side of Chlorine)
    I was able to get many errands completed today, including the pre-buy for pellets for next winter. Hit the pool before dinner ...

    200 free/200 back/200 IM drill
    600 shark swim
    200 free with AP
    2 x 100 (50 easy into 50 fast)
    100 back build
    200 back with AP
    8 x 75 on 1:15 with snorkel (kick/IMO swim/fr pull)
    100 loosen and out
    (Solo/Rec/2600 yds/45 min)
    --------------------------------
    Working through Monday. Preston has the Junior Prom on Saturday, so that should be fun. It is interesting how for him (and for me years ago) prom is not all that grand of an event, but my wife is really into it and not altogether happy that he is not so excited. Different perspectives I suppose.
    Categories
    Swim Workouts
  15. 5|14|15 SCY

    Unmotivated day today

    500 warmup with fins doing drills

    20 x 25 on 0:40 breakout drill then eay free

    20 x 25 on 0:40 kick
    • flutter / dolphin / flutter / frog
    Categories
    Uncategorized
  16. Thu May 14, 2015 DOUBLE

    by , May 14th, 2015 at 02:58 PM (Ande's Swimming Blog)
    Thu May 14, 2015 DOUBLE

    Lifted weights yesterday

    AM practice SCY
    Whitney coached
    6:00 - 7:30
    scy main pool : ) & diving well : (

    PM Practice LCM main pool
    Whitney coached
    NOON - 1:15
    swam with Bob, Boris, &

    warm up
    around 1,000

    Main Set

    drop down 50's (pull or kick with fins)
    AM: SCY started at 1:00 did em FL kick, no fins no board got down to 40
    Noon: LCM started at 1:05 did em 25 fl kick, 25 bk then switched to all back got down to 38 or 7

    20 x 50 on 1:00 go 2 or 3 sec faster than the 50 time you got down to
    AM: SCY kicked no board FL and did 37's, 6's & 5's went 32 on last one
    Noon: BK went 35's & 6 ( done )

    AM:
    Assigned 1000 ? choice (no garbage yardage)
    Did: 25 easy, 50 skip, 25 FAST IM order

    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
  17. 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 ...
  18. 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
  19. 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
  20. 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