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  1. Week 125 - Tuesday

    by , February 17th, 2015 at 10:37 AM (After a long rest)
    I had a very early start this morning and 2:45 came too early. I got up quickly so I did not give myself a chance to second guess my decision to lift.

    10 minutes on vasa trainer done as 5x(1:30 on :30 off)
    2x(leg press, leg extension, rear leg curl, lunges) 10 reps per round
    15mins of abs done as 3x(flutter kick, oblique crunches, leg lift, planks, flutter kick) with :45 on and :15 off

    I felt good this morning and I am glad I worked out. Now off to the airport and my day in Sacramento.
    Categories
    Swim Workouts
  2. Feeling tired and lazy, hope I can get motivated at the meet

    by , February 17th, 2015 at 08:20 AM (Mixing it up this year)
    Just not that excited about the meet. I guess I have already gone into training for the Waikiki Rough Water swim and not that into doing other things right now.

    500 free
    500 free kick w/zoomers
    400 IM in 6:49
    300 free w/snorkel, paddles & bouy
    200 IM in 3:18
    100 kick alt 25 free/25 breast
    5x100@1:45 free w/paddles & bouy went 1:23, 1:23, 1:23, 1:22, 1:21
    4x50 from block 15 meter sprints
    300 free w/snorkel

    Total 3000 yards
    Categories
    Swim Workouts
  3. Week 125 - Monday

    by , February 16th, 2015 at 09:43 PM (After a long rest)
    Despite feeling much better than I have the last few days I was physically tired this morning and did not have a great night of sleep. My muscles from lifting on Thursday finally started to loosen up yesterday and this morning other than along my sternum felt pretty much back to normal. We had a cold front come through last night so unlike the past week where it's been spring like, we were back to just above freezing. I spoke to a customer in Minneapolis this morning and he said they had over night temps of -5F so I have nothing to complain about at 38F this morning on the grand scheme of things. It was cold this morning though!

    I found today's workout challenging but also quite rewarding at the same time. We did some 500s at a pretty high tempo and despite pain I held a great pace and I am excited with where I am right now.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    8x100 free on 1:20 with snorkel descend 1-4,5-8
    12x50 kick on :50
    4x500 pull on 5:50
    8x50 drill swim IM order on 1 min

    Warm down
    200 easy

    On the descending 100s I went from 1:06 to 1:02. On the kick I held 40/41s. On the 500s I felt pretty strong but my triceps hurt pretty bad right away which made the whole set pretty miserable but still my best set of 500s in a very long time going 5:13, 5:15, 5:15, 5:14. I was very happy with these. I worked on DPS on the drills.

    I am heading to the gym at 3am tomorrow morning so I can lift before a 6am flight to Sacramento. Tomorrow will be a packed and long day. I know I am crazy getting up that early but know I will feel better tomorrow as a result of getting some exercise. I am hopefully going to swim with Davis masters on Wednesday morning before heading home late on Wednesday.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/17/2015

    by , February 16th, 2015 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 x 500 kick

    4 X 250 pull 3:45
    1/2: negative split
    3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 x 50 free 1:00
    1 X 300 IM 5:15
    4 x 50 free 1:00
    1 X 200 IM 3:30
    4 X 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    4700Y
    Categories
    Swim Workouts
  5. Workout 02/15/15: afternoon

    by , February 15th, 2015 at 06:27 PM (Maple Syrup with a Side of Chlorine)
    Yesterday our workout group did the One Hour Swim as a challenge, even though it does not count towards the ePostal. Perhaps next year we'll move it to January and have folks register. Greg was good enough to sit on deck with me and take splits. So, a total of nine swimmers from our group took part in the OHS, and averaged just over 3404 yds as a team - not too shabby! As promised we had some sweet treats afterwards ... Chocolate covered strawberries and special sticker

    I was not feeling particularly well so I was very thankful that Greg helped out. I spent the rest of the day catching up on sleep, and made it to the Rec today for an easy swim because it will be closed tomorrow due to the holiday.

    200 free/200 back/200 im drill
    4 x 300 (100 kick, 100 AP, 100 Pull)
    4 x 75 (kick/swim IMO/pull)
    4 x 100 various drills and easy swimming
    (Solo/Rec/2500 yds/45 min)
    --------------------------------
    Categories
    Swim Workouts
  6. 2|14|15 weights and SCM

    by , February 15th, 2015 at 03:42 PM (Blog)
    weights:
    shoulders
    hamstrings
    calves (calfs?)

    SCM:
    swam about 1000 of drills and did some glides. glides are a little better these days

    registered for SCY meet, don't expect any PB's but entered 50fr and 100 fr, and whatever relay postitions will be vacant
    Categories
    Uncategorized
  7. Week 124 - Saturday

    by , February 14th, 2015 at 02:04 PM (After a long rest)
    Last night I once again took Advil and I had a good night of sleep. I woke sore no where near as sore as yesterday. I usually find the second day after heavy weights is the worst so I was dreading today. Due to a college meet the masters swam with junior racers group(my daughters group) which was fun.

    Warm up
    16x50 on :50 odds free, evens kick
    100 easy
    4x200s odds free, even IM on 3mins

    Main sets
    2x100 fly on 2:30 fast
    2x100 back on 2:30 fast
    2x100 breast on 2:30 fast
    2x100 free on 2:30 fast
    2mins rest
    4x100 free with fins on 2mins fast
    2mins fast
    2x100 free on 2:30 fast
    2x100 fly on 2:30 fast
    400 easy
    10x50 on 1min odds free drill, evens back drill
    4x200 kick on 3:30

    Warm down
    200 easy

    On the transition set of 200s I went 2:03,2:29,2:01,2:25. On the 16x100s I went 1:05s on the fly, 1:02,1:00 on the back, 1:16, 1:14 on the breast, :56,:56 on the free, on 4x100 with fins I went :51,:51,:50,:49. On the free I went :56,:57 and the fly I went 1:09,1:06.

    I was tired for sure today but because the soreness had dissipated this was not as rough as it could have been and no where near as painful as yesterday.

    After swimming I did an hour of yoga where we worked on stretching the chest and worked on some core strength exercises. Good stuff!
    Categories
    Swim Workouts
  8. Saturday at the Y

    by , February 14th, 2015 at 02:01 PM (Mixing it up this year)
    Saturday at the Y in 84 degree water was fine. I watchd a red bird trying to get in the windows. He flew into them, hopped on the sill, tried for the doors. He was just cold.

    As for my workout I worked my legs.
    500 free
    500 free kick w/zoomers
    3x200@3:00 free w/paddles & bouy went 2:45, 2:45, 2:40
    4x100@2:00 free w/snorkel over kick went 1:34,1:30,1:28,1:24
    200 free kick w/zoomers
    200 Breast kick
    100 free kick

    Total 2500 yards
    Categories
    Uncategorized
  9. Friday, Feb. 13

    by , February 14th, 2015 at 10:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips 74 x 3 x 25
    rear delt fly, 75 x 4 x 8
    good mornings, 90 x 4 x 5
    explosive leg press, 175 x 3 x 15
    extreme angle squats on high box w/45 lb plate, 45 x 4 x 8
    DB rows, 30 x 3 x 8 each side
    kneeling ab crunches, 150 x 3 x 12


    Short Swim:

    700 various
    5 x (25 fast + 25 EZ) @ 1:30
    200 EZ

    Total: 1150


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

    Heading to the airport soon. Flights are still on time despite the snow here. It's supposed to be 48-55 degrees when I'm in Paris. That will feel like spring to me! I can tell I'm getting a cold, woke up very congested. Just hope it doesn't worsen.

    Updated February 14th, 2015 at 10:46 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Workout 02/13/15: noon

    by , February 13th, 2015 at 02:30 PM (Maple Syrup with a Side of Chlorine)
    A busy end to the workweek has me feeling alright, especially since I have a staycation next week! I was able to attend the annual Sophomore Summit yesterday, a career event for the county's 10th graders to speak with and have hands-on demonstrations from folks in all types of jobs. I was with the medical/vet crew, and we had a scenario that involved EMT, MD, RPh, and DVM - the kids enjoyed seeing different aspects of our jobs and the paths that we took to get to our profession today. This is my fourth year attending the event, which was held at Bennington College. Here is a picture I snapped in our room:


    This morning I started the day by replacing two outlets in the kitchen and a light switch in the pantry, without getting shocked! Quick swim at lunch before I head over to watch (and most likely talley the score book for) the girls and boys bball games this afternoon.

    200 free/200 back/200 im drill
    4 x (50 kick, 100 AP, 100 bk pull) continuous
    4 x 25 sprints on traffic
    200 loosen and out
    (Solo/Rec/1900 yds/40 min)
    --------------------------------

    Updated February 17th, 2015 at 10:55 PM by rxleakem

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 02/16/2015

    by , February 13th, 2015 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 75 1:15
    1 X 50 @ 100% 1:30
    Three rounds--choice

    3 X 300 4:30
    3 X 200 3:00
    3 X 100 1:45
    300's: last 50 fast
    200'S: negative split
    100's: swim at 85/90% effort

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  12. Week 124 - Friday

    by , February 13th, 2015 at 12:33 PM (After a long rest)
    What can I say other than today was totally miserable. I went to bed last night having taken advil and was so sore I could not lift my arms. When I woke I was even worse than when I went to bed. Diving into the pool to do the warmup was almost comical. My chest is so sore it hurts to breath. I did not loosen up until the main set and despite swimming fast today I hurt so much it was not even fun!

    Warm up
    400 free with snorkel
    8x50 catchup on :40
    10x50 with snorkel on :40

    Main sets
    3x(200 free on 2:30 fast, 2x50 back on :50, 4x25 on :30 open, close, easy, fast)
    500 breathing 3,5 by 25
    200 free from the block AFAP
    100 easy
    100 free from the block AFAP
    100 easy
    100 free from the block AFAP
    100 easy
    50 free from the block AFAP

    Warm down
    200 easy

    I managed to loosen up enough after the transition set that I could swim without tears in my eyes, but the whole thing hurt today. On the transition 50s I was holding 31s. On the first main set I went 2:00, 1:59, 1:58 on the frees, :33/:34s on the back 50s, and 12/13 on the fast 25s. The 500 was easy loose swimming. The 200 from the block I went 1:54, the 100s fast I went :53,:51, and the fast 50 I went 23.1(Tom called out my split). Fast swimming but no fun today. I am grumpy sore and generally feeling pretty miserable!

    We went to breakfast after practice and the guys cheered me up but I am so so so sore. What was I thinking yesterday?
    Categories
    Swim Workouts
  13. Fridays in the fast lane some

    by , February 13th, 2015 at 08:27 AM (Mixing it up this year)
    I started with the masters fast lane but then slid over to an empty lane but continued to do the workout.

    500 free
    10x50@1:05 free kick w/zoomers
    5x100@1:40 free w/paddles & bouy held 1:35's
    12x50@1:00 free
    5x100@1:40 free w/paddles & bouy faster than last time went 1:31, 1:32, 1:32, 1:34, 1:34
    500 free kick w/zoomers

    Total 3100 meters

    Updated February 14th, 2015 at 01:37 PM by Donna

    Categories
    Uncategorized
  14. Week 124 - Thursday

    by , February 12th, 2015 at 06:18 PM (After a long rest)
    I thought I was in pretty good shape but this morning killed me and suspect I will be unable to lift my arms for a few days. We did 3 "Super sets". Each set lasts about 15 minutes and it's done non stop. The easiest way to explain the "Super set" is to explain what I did for chest. We did chest, back and shoulders with abs in between.

    Start with your max bench press for 8-10 reps. So in my case that's 60lb on each side. I placed the weights as follows 25,10,10,5.

    The first four rounds we took a plate from each side off per round. Then I did an assisted bench press where my spotter pushed down on the bar. Then I just lifted the bar followed by 10 push-ups. Then I did the same thing with incline bench. It's non stop and by the end I face planted on the last round of push ups and had to put knees on the floor to finish.

    Brutal but in a sick way it was awesome. When I swam I dived in and did not think I was coming up my arms, shoulders and back hurt so bad.

    After 45 minutes of super sets plus 15 minutes of abs I went for a swim.

    On the dive into the pool I went deep and did not think I was coming up. My arms in particular were like jello and I had to scramble to come up in air.

    Swim
    400 free with snorkel
    8x50 catchup on :45
    4x100 kick on 1:50
    200 free easy
    Categories
    Swim Workouts
  15. Thursday, Feb. 12

    by , February 12th, 2015 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 breast working on pull
    50 EZ

    Main Sets:

    8 x 25 burst SDK + curise @ 1:00
    100 EZ

    3 rounds:
    8 x 25 AFAP/hold best average @ 1:00
    150 EZ
    4 x 24 AFAP/BA @ :30
    150 EZ

    R1 = breast w/fins (12s)
    R2 = backstroke kick w/fins (9 high- 10 low on 8 x 25 and 10 low-mid on 4 x 25)
    R3 = I was feeling really tired so switched to 100 pace on the third round and did the 8 x 25 @ :45. Did backstroke and went 15 lows.

    100 EZ

    Total: 3050


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

    I am really tired from that effort, which included 24 all out 25s and another 12 @ 100 pace. Hoping to stretch a little this afternoon. But first I need to start packing!

    Updated February 12th, 2015 at 05:23 PM by The Fortress

    Categories
    Swim Workouts
  16. 2|12|15 LCM

    by , February 12th, 2015 at 03:55 PM (Blog)
    800 warmup of drills using fins

    10 x 25.6 fr on 1:00 with fins

    30 x 12.8 fr on 0:20 with fins

    20 x 12.8 fr on 0:30 with fins

    10 x 25.6 fr on 1:00 dive from side



    weights

    deadlifts on smith rack
    34 reps of 135
    10 reps of 185
    2 reps of 235

    stiff leg bends
    30 reps with bar

    Updated February 12th, 2015 at 10:21 PM by __steve__

    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters 5:30 AM Workout 02/13/2015

    by , February 12th, 2015 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30 2:15
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    4 X 150--50 fly/50 back/50 breast 2:40
    1 X 200 free 3:20
    4 X 75--25 fly/25 back/25 breast 1:20
    1 X 200 free --

    4 X 200 3:00 #4 on 3:30
    4 x 100 1:30 #4 on 2:00
    4 x 50 1:00
    Free--swim or pull--
    Descend each distance 1-4--#4 is fast

    WARM DOWN: 4 X 50 Easy

    4500Y
    Categories
    Swim Workouts
  18. Tired again but it is the last day of the mini fast

    by , February 12th, 2015 at 08:13 AM (Mixing it up this year)
    Felling tired and it showed in my swimming.

    500 free
    500 free kick w/zoomers
    1650 free for time 25:27
    550 free kick w/zoomers

    Total 3200 yards
    Categories
    Swim Workouts
  19. Week 124 - Wednesday

    by , February 11th, 2015 at 05:54 PM (After a long rest)
    My daughter had a math project that was due today and had three classmates over to work on the project. After about 30 minutes the math project was forgotten and it became a play date with three friends. I was the party pooper and went to bed(my wife said I was grumpy and I needed to go to bed). I slept like a baby and my alarm woke me up. Today was a funny kind of workout. I got in early and out late but did not do a lot of yardage and also did not really feel like I spent a lot of time between sets. Tom switched up our 16x50s which made today hurt even more.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    12x75 kick on 1:20
    4x50 on 1min at 100 race pace(24/25)
    100 easy
    4x50 on 1min at 100 race pace(24/25)
    100 easy
    8x50 on 1min at 200 race pace(26/27)
    200 easy
    10x50 on 1min swum as 25 doggy paddle working on free catch, 25 free distance per stroke

    Warm down
    200 easy

    The 2 rounds of 100 race pace hurt really really bad. I started out holding 25s for the first 2x50s and then hit a groove and held 24 highs for the rest of the 100 race pace sets. On the 200 race pace I held 26s which again is really good for me. Overall a really good set and quite encouraging but I hurt so bad. In particular my lats and tris are screaming at me right now and my chest feels like my ribs are preventing my lungs from getting a full breath. Boy I hurt!
    Categories
    Swim Workouts
  20. Tues-Wed, Feb 10-11

    by , February 11th, 2015 at 04:43 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    land mines, 45 x 3 x 15
    single leg deadlift w/20 Lb DBs, 3 x 10 each leg
    straight arm dips, 75 x 3 x 25
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4-5 x 6
    wide grip lat pulldowns, 75 x 3 x 8
    kneeling ab crunches, 140 x 3 x 15
    seated row, 80 x 3 x 8


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    4 x 25 SDK @ 100 pace @ :45
    50 EZ

    5 x (25 AFAP + 75 EZ)
    -- some from a push, some from the blocks

    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = back, 15 flat-low with 11 SDKs
    R2 = back, 15 flat -low, with 10-11 SDKs
    R3 & 4 = breast w/fins, no pullouts, 12 high-13s

    Total: 3250


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

    Some random thoughts for the day:

    1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

    2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

    3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

    4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.