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  1. "Fast" Friday June 19, 2015

    I felt pretty rough this morning after yesterday's practice and not sleeping well last night. To be honest, I really have not slept well since I turned 50 and my sleep pattern changed, but that is another story. I shared a lane with Larry, Dick, Joe, Kristy. Whitney coached.

    Warm up:

    20 minutes choice followed by 4 x 50 as 25 fast/25 easy

    Main set:

    4 x through--

    4 x 100 @ 2:15
    1 x 50 fast
    1 x 50 easy

    Round 1 was @ 85%; I held 1:20, which didn't feel great. The 50 was forgettable (:35)

    Round 2 was @ 90%; I held 1:19, but that didn't feel great either. However, my HR was only 138, which for me corresponds to En2 (anaerobic threshhold). So my perceived level of effort was higher than my actual level of effort.

    Round 3 was @ 95%; I held 1:18 and still wasn't feeling the love. My HR, though, was still 138.

    Round 4 was @ 98%; I went 1:16, 1:15, 1:14, 1:14, 400 race pace. I actually felt pretty strong on these. Go figure. I raced Ned in the next lane and was able to hang with him. Should have checked my HR but didn't.

    After some easy recovery swimming, we swam one more fast 100 from a push.
    I went 1:11 high, which was a solid swim for me to end practice.
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  2. Friday, June 19

    by , June 19th, 2015 at 03:59 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

    500 various
    4 x (25 scull + 25 DPS free w/paddles)
    50 EZ to deep end
    4 x (25 shooter + 25 EZ w/fins)
    50 EZ

    Main sets:

    2 x 50 burst + cruise

    16 x 50 w/fins
    odds = @ 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    4 x 100 up tempo back kick w/fins @ 1:45
    100 EZ

    5 x 50 back w/paddles @ 1:15
    150 EZ

    Total: 2900 m


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


    I was pretty beat today from yesterday's dryland double. I knew almost right away that I wouldn't be doing any AFAP work. The shoulders and quads were too fatigued. It's almost always a mistake for me to stay in the gym more than 60 minutes, and I think I was there for almost 90 yesterday ... I need to book a massage, haven't had once in ages and ages.
    Categories
    Swim Workouts
  3. Workout 06/19/15: noon

    by , June 19th, 2015 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    With life getting into the way a bit this week, I ended up dry more than I had planned to. We all went out for dinner on Monday, then Lena and went to a celebration for the administrator of Preston's school who retired this year. Johnson has made the trip home to China after spending the year with us, so a bit of sadness descended Wednesday as he left. I have been ramping up drylands in the form of pushups, chinups, and ab work.

    I was able to get into the pool this afternoon:

    200 Free/200 Back/200 IM drill
    500 Shark Swim
    16 x 50 on :45
    (1st 50 = IMO Fast, then dps free mixed with pull 2-4; repeat)
    4 x 75 on 1:10 (kick, IMO fast, pull)
    100 loosen and out
    (Solo/Rec/2300 yds/50 min)
    --------------------------------

    I entered nationals on Monday and signed up for events on Thursday and Friday. It was cool that it lines up with a college road trip with Preston, so now we need to plan some other outings in the CLE area. I think an Indians game and also the NFL HOF will make it onto the agenda.
    Categories
    Swim Workouts
  4. Friday, June 19, 2015

    by , June 19th, 2015 at 10:24 AM (Trying to Train Smarter, Not Just Harder)
    This week hasn't gone quite the way I thought it would. Had a pretty decent workout on Monday, Weight Tuesday, and then, blah. Worked ER Monday night, and then didn't sleep well - kept waking up all night & was exhausted all Tuesday as a result - went to bed at 7:30 that night - tried to swim on Wednesday morning & was so sluggish - then I slammed my hand into the lane line & I was like - FINE! PLUS, on the oh so jolly side - realized I had left my swim bag at home, so had no underwear etc., not even a towel & had to go home before work. It was not my morning. Thursday I was definitely recovered and back in form, thank goodness, and I swam pretty well today as well - but I'm kinda tired after swimming hard two days in a row.

    Thursday, just me & Marci - all I really remember was that it was 4000 LCM going pretty darn hard the entire time. She makes me WORK.

    Today, Marci & I, Grady & Stephanie, and a sometimes swimmer, Jamie - and a bozo that didn't belong in our lane, kept going down the middle - would push off right as we were about to go on an interval, yada yada yada. We were in 2 lanes, and he was in the other one - felt sorry for Marci and Jamie (but not sorry enough to change lanes, lol!!) Anyway, we had to adjust what we did since we had Bozo to avoid.

    600 back/free
    400 kick
    1000 pull: do 150 build, 10 sec rest then 50 sprint, 10 sec rest then 50 sprint 15 sec rest & repeat
    10 x 50 "Indiana IM" on 1:00
    10 x 50 hard/easy by 50 on 1:00
    600 pull no paddles
    400 odds and ends cool down
    Total 4000 LCM

    Water is really warming up with these 100 degree days - despite the aerator. I've found a new way of pulling I think - actually I think I'm finally mastering the EVF, and when I decide to employ it, it is amazing how easily I can catch and pass people that I usually don't. Enjoying this newfound speed.
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  5. Easy Warmup for tonight

    by , June 19th, 2015 at 08:41 AM (Mixing it up this year)
    Just an easy one. I didn't feel particularly strong today so my 800 might be a piece of garbage tonight. That is ok since I am more focused on weight lose than speed right now.

    500 free
    500 free kick w/zoomers
    5x100@2:30 free at pace went 1:39, 1:36, 1:35, 1:34, 1:35
    500 free kick w/zoomers
    500 free EASY

    Total 2500 meters
    Categories
    Swim Workouts
  6. Some days my swimming sucks

    But not today. I had one of my best long course workouts as a Masters swimmer, even though I felt tired on deck and sluggish during warm up. I had trained Tuesday and Wednesday, both IM workouts.

    I shared a lane with Katy, Larry, Christine, Joe, Ned, and Sharon. Whitney coached.

    Warm up, twice through:

    200 free
    50 left arm/50 right arm
    200 pull
    50 right side kick/50 left side kick

    Main set:

    5 x 150 @ 2:15, cruised these and held 2:06
    50 easy
    4 x 150 @ 2:10, held 2:05
    1:00 rest
    3 x 150 @ 2:05, made 'em (tough interval for me)
    50 easy
    2 x 150 @ 2:00, went 1:57 (out in 1:16) and 2:00
    1:00 rest
    1 x 150 fast, went 1:56
    50 easy

    4 x 150 pull (buoy only) @ 2:10, held 2:04
    1:00 easy
    3 x 150 @ 2:05, made 'em
    50 easy
    2 x 150 @ 2:00, went 1:57 and 2:00
    100 easy
    1 x 150 fast, went 1:56
    50 easy (we were actually out of time but Eddie let us swim this last easy 50, which was very nice of him)

    5200 meters

    Updated June 18th, 2015 at 05:40 PM by gull

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  7. Week 142 - Thursday

    by , June 18th, 2015 at 08:46 AM (After a long rest)
    I exchanged emails with my buddy Mr Unruh and I am jealous of him and his family traveling to Pan Ams in Columbia yesterday. I wish him and everyone else lots of luck and some fast swimming. Hopefully Steve will swim well and sets some times for the rest of us to chase this summer.

    My melaise from yesterday continued this morning despite a long and good night of sleep. I was on my own in the weight room today and struggled. I tried focusing on form today. Not that I have been sloppy but rather I needed to focus on something other the pain to get through today.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose 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
    6x50 catchup on :50
    12x50 open,close, easy, fast on 1 min with fins
    300 easy

    I was VERY sore as I did the ab work today. My upper abs in particular were hurting but I somehow kept pressing and got through the abs. I felt pretty good on the band work and shoulder is feeling a little bit better. My left elbow was a little sore on the planks but nothing ice can't take care of.

    On on the swim I felt sore again on the warmup but loosened up and really went for the 50s with fins today holding 30s on the open and close 50s and 26/27 on the fast 50. On the last round I had a solid 26 which I felt good about. Despite these being fast I felt like I was swimming them at 100 pace as opposed to 50 pace with something left in the tank.

    I have a masters meet this weekend in Frisco, Tx(north Dallas) and my daughter has a meet in Rockwall(wife is on call for this one). My meet is a little different in that i will be swimming 50s of each stroke and a 200IM. This will be the first time I have swum breast in an individual race since I was about 11 years of age so it's likely I will set a life time best The masters meet event lineup is a little different with all the free events 50,100,200,400,800, 50s in fly,back, breast and a 200IM. I decided to mix it up for a couple of reasons; I wanted to swim 5 events but did not think some of the longer events would lend themselves to do this in a short meet. I will also be swimming the free events at Nationals and our meet in August so thought it would be fun to mix it up.

    Categories
    Swim Workouts
  8. Easy, Easy, Easy

    by , June 18th, 2015 at 07:24 AM (Mixing it up this year)
    This is just an easy swim

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/paddles & bouy
    500 free kick w/zoomers
    500 free EASY
    100 back

    Total 2500 meters
    Categories
    Swim Workouts
  9. 6|17|15 SCM

    500 warmup fr

    10 x 25 afap, hypoxic fr, finned on 2:00
    • about 12's
    • wore two sagging jammers (first layer is a ripped endurance, 2nd is a 3 year old tech suit, unwoven and so stretched out it reaches near my upper calves)




    Worked upper body with weights tonight, ran 1 mile barefoot (on rubber track), did 12 plyometric vertical drops from industrial size tire, then did 12 streamline jumps from track position.

    Seem to positively respond to dryland start drills, even more than actual block use.




    yesterdays SCM
    500 warmup

    15 x 25 flutter kick on 0:40

    4 x 25 flutter kick on 2:00 (21, 21, 21, 23)

    500 drill various with fins

    12 starts off block (13 - 14 M), 4 of them were br type


    Might do easy swim tomorrow then do another LCM mock meet on Friday
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  10. Tues-Wed, June 16-17

    by , June 17th, 2015 at 03:40 PM (The FAF AFAP Digest)
    Tuesday:

    Went to a 75 minute heated vinyasa class. Egads, it was hot. I sweated buckets.


    Wednesday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x (25 shooter + 25 EZ)
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace
    100 EZ

    Main Sets:

    This was inspired by a set Stewart did the other day:

    3 rounds:
    1 x 100 backstroke kick @ 1:45 (went 1:25ishs)
    1 x 1:15 VK (dolpin)
    :30 rest, put on fins
    1 x 100 IM fast, descend by round @ 1:30
    4 x 25 flutter kick w/board @ 100 pace @ :30
    100 EZ

    extra 100 EZ

    16 x 50 kick w/fins @ :50
    -- hold 30-32
    150 EZ

    Total: 3650 (counted the 1:15 VKs as 50s)


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


    I was pretty bushed after the Stewart-inspired set, especially since I didn't sleep all that well last night. I threw in an easy-ish higher volume kick set at the end. My finger is still pretty swollen, not exactly healing fast. Only 9 days until our big vacation!

    I'm planning on weights and yoga tomorrow.
    Categories
    Swim Workouts , Yoga
  11. Week 142 - Wednesday

    by , June 17th, 2015 at 08:58 AM (After a long rest)
    Wow was I tired this morning both physically and mentally. I struggled from the moment alarm went off, having to haul myself out of bed.

    I found todays workout really tough. Once again the pool was setup LCM

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

    Main sets
    3x(100 kick on 1:45, 1min vertical kicking, 100 free fast on 2mins)
    100 easy
    4x(200 IM on 3:30, 150 free on 1:55, 100 IM on 1:30, 50 free on :35)
    100 easy
    8x50 free on 1min at 200 race pace(30/31)

    Warm down
    200 easy

    the first set in the main sets was a big wake up. Kick on 1:45 is fast and as it turned out was touch and go, coming in on 1:40/41 dumping the board and going straight into the kick. On the fast free I held 1:09s. This was probably the best I felt the whole workout and this was not that great. On the IM/Free set I was coming in on about 2:50-2:55 on the 2IM, 1:45-1:50 on the free, 1:25s on the 1IM, and :34/:35 on the fast 50. The first round felt awful and it just got worse. That said my times stayed pretty consistent throughout. I was wiped out at the end and was not expecting any race pace 50s. Tom asked if we could stick around to do 16x50s, which I could not do due to a meeting in Richardson. I struggled to get into the set and was holding :33 on the first two and then hit a little groove despite it hurting and dropping to :32s, before finally getting close to my desired pace on the last 4 where I held :31s.

    Tom offered up extending our practice on m,w,f over the next month. The kids come in at 7am and our practice finishes at 6:30. We have 4 weeks or so until we taper for summer nationals and will likely take him up on the extra 30mins. I plan on spending some time on Friday with the go pro and taking a look at some underwater video. I think I am dropping my left elbow and pulling down instead of back when I am tired. It's my hope to work on some mechanics over the next month during practice. I think the elbow drop is also pinching my left shoulder which has been painful for a while now. I also want to work on my backstroke start and turn. Maybe a little more time focused on these will help.

    Today was was the worst I have felt in a long long time. Yesterday my daughter shared a picture she had found of me before I lost the weight and i was really big. I looked like I had just finished a personal 18" pizza and a gallon of beer. I am using this as motivation to be smart but keep pushing in the pool. I am really looking forward to being healthy and swimming fast this summer.
    Categories
    Swim Workouts
  12. A little harder than I wanted to swim today

    by , June 17th, 2015 at 07:28 AM (Mixing it up this year)
    With the 800 on Friday I was thinking of just swimming easy till then but my I decided to swim in my normal lane instead. It was easier to maintain the 1:40 interval with my favorite toys. I guess I am getting used to it.

    400 free
    4x100@1:45 free w/paddles & bouy
    4x50@1:00 free

    10x50@1:00 free w/paddles & bouy
    100 free EASY

    4 times thru
    3x100@1:40 free w/paddles & bouy
    1x100@2:00 free fast w/paddles & bouy

    300 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  13. Week 142 - Tuesday

    by , June 16th, 2015 at 06:18 PM (After a long rest)
    Today was back to the crazy abs work. In a sick way I have been looking forward to getting back to it.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose 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
    6x50 catchup on :50
    4x50 open,close, easy, fast on 1 min
    200 easy

    I hurt really bad on the abs work especially the flutter kick. One of the guys I train with did 4 rounds today, which meant I did the last two rounds on my own and these quite honestly sucked.

    The swim was a mess and I was like a wet noodle in the water but I felt better after the swim than before so I am glad I swam.


    Categories
    Swim Workouts
  14. Sat/Mon, June 13, 15

    by , June 16th, 2015 at 10:35 AM (The FAF AFAP Digest)
    Saturday @ Dartmouth Gym

    50 minutes of drylands
    20 minutes on ellipse


    Monday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise
    50 EZ

    Main Sets:

    3 rounds:
    X
    1 x 100 fast kick @ 2:00
    1 x 50 EZ @ 1:30

    R1 X = 4 x 50 free w/paddles, descend 1-4 @ 1:00
    R2 X = 4 x 100 free w/paddles, descend 1-4 @ 1:45
    R3 X = 4 x 150 free w/paddles, descend 1-4 @ 2:30

    extra 100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    200 EZ

    Total: 3200


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


    I had a very busy but fun weekend up at Dartmouth. Not much time to work out with all the ceremonies, grad parties, receptions, get togethers with friends, etc. The weather was perfect, though a bit hot. Fort Son graduated with honors and was commissioned as a marine lieutenant. (Oddly, in an apple-tree moment, he had almost the exact GPA that I did at Dartmouth.) At first, I thought this was an odd career path bc of his obvious lawyer skill set. But it seems to suit him. His plan is to eventually get his PhD in military history. The commissioning ceremony was interesting and Nate Fick (a Dartmouth grad of of Generation Kill fame) was the speaker.

    Travel was tough on both ends. It seems like the airline industry has just gone to hell. Coming home on Sunday night, there was a new excuse for delay: we couldn't get our bags because of "weather." So I was pretty bushed on Monday and did mostly an aerobic workout. I think I'm going to go to yoga today.
  15. A 2000 swim again

    by , June 16th, 2015 at 07:17 AM (Mixing it up this year)
    Did another 2000 meter swim for time at decent pace but not all out.

    2000 free in 37.05

    500 free kick w/zoomers
    500 free SLOW

    Total 3000 meters
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 06/16/2015

    by , June 15th, 2015 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will my last post until I return end of June.

    LCM
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    4 x 50 kick 1:20

    2 X 100 build 2:00
    3 X 50 fast 1:20
    Four rounds--choice

    8 X 100 free 2:10
    Strong on all 8--85/90%

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  17. Post call, Monday June 15, 2015

    Finding time to train on a call weekend can be challenging; I missed the Saturday morning practice at the Texas Swim Center but managed to swim on my own yesterday afternoon at Life Time Fitness. I don't particularly like the indoor poor because it is poorly lit with narrow lanes, but the outdoor pool is too warm in summer (and unheated in winter, so in reality it is suitable for training only in May and September). I am planning to join Pure Austin next month as they have a quarry for open water swimming and a heated outdoor pool in addition to the gym. Anyway, I did a long slow warm up outdoors (2000 total) then went indoors for a set of 10 x 100 @ 1:30 (scm) holding 1:20-1:21, which is a set I use periodically to gauge my endurance mid-season. The weekend overall was very demanding physically, so 3000 meters was more than adequate considering that I would need time to recover before Monday morning practice.

    This morning I shared a lane at UT with Mark, Jim (who dropped down a lane to rest for his 10K tomorrow), Kristy, Taylor, Colin, Joe. Whitney coached. I slept all of four hours last night due to a late case followed by endless phone calls, so I was happy with my performance in the pool.

    Warm up:

    500 swim as 100 free/25 breast
    400 swim as 75 free/25 back
    300 free as 50 free/50 fly drill
    200 kick drill (10/3/10)
    100 with eight breaths total (made it)
    I missed half of this answering a page

    Main set:

    4 x (5 x 100, 1-4 aerobic, 5 strong), rounds 1-3 @ 1:30, round 4 @ 1:25. In the first three rounds I averaged 1:21s on the aerobic repeats, 1:19s on the strong ones; in the fourth round I went 1:19, 1:19, 1:20?, 1:21, 1:21 (caught the lane leader on the last two--he was beginning to fade) and felt strong

    1 x 800 with fins as 25 fast with no breaths/75 kick on back--missed half of this answering another page

    5 x 100 @ 1:25--skipped this since I was already out of the water

    Planning to lift weights later today (and take a nap at some point)
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  18. Week 142 - Monday

    by , June 15th, 2015 at 08:21 AM (After a long rest)
    My daughter swam in the bill Nixon invitational in lewisville, tx this weekend. This 4 day meet is a great meet and is generally very fast. My daughter is in the lower end of the 11-12 age group and did great. She got her first AA time in the 200m back which she was very proud of. It's a hard leap from being AA and AAA times in 10 and under to struggling to make A times in the 11-12 but she is having fun and still enjoying her swimming which is all that matters. Each meet at this age brings its own challenges but she is doing great. I took Friday off work and hung out in lewisville all weekend. I was pooped when I got home yesterday afternoon and can only imagine how tired my daughter was.

    Despite having a good good night of sleep I was still tired when I woke this morning and like the past few days my throat was raw. On Friday before heading to the meet I went and got a strep test which was negative and the doctor thought I had a cold; it does not mean my throat does not hurt though!

    The pool was setup LCM today.

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

    Main sets
    400 pull breathing every 5 on 5:20
    400 pull build on 5:20
    400 pull breathing every 7 on 5:20
    400 pull fast on 5:20
    200 easy
    400 kick on 7mins(1:45 base)
    200 kick on 3:30(1:45 base)
    100 kick on 1:45
    50 kick on :50
    50 kick easy
    12x50 free, odds on :50 stroke counting, evens on :40 with same stroke count
    4x50 done as fly, back, back, fly on :50

    Warm down
    200 easy

    i felt pretty hideous on the warm up; like I had been out of the water for a week, instead of just Saturday and Sunday. I felt better on the rest of the workout but not brilliant. On the pull set I went 4:50, 4:45,4:40, 4:34. I felt good on the last 400 in particular. The kick was rough being touch and turn the whole way. The 50s free I was going 31 strokes per length and holding 33s. I held a pretty consistent stroke count throughout. The 4x50s were supposed to be fly but I switched it up due to some soreness in my shoulder.
    Categories
    Swim Workouts
  19. Can you say 400's

    by , June 15th, 2015 at 07:29 AM (Mixing it up this year)
    This was a day of 400 swims. Hope to make the cut for the 800 free on friday night with the kids. The rest of the week may be on the easy side.

    400 free
    4x100@1:40 free w/paddles & bouy
    400 free free w/paddles & bouy
    16x25@:30 free w/paddles & bouy
    400 free w/paddles & bouy as 200 pace/150 build/50 fast
    100 free EASY
    8x50@1:00 free w/paddles & bouy
    400 free w/paddles & bouy
    2x200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy red line sprints
    300 free EASY

    Total 4000 meters
    Categories
    Swim Workouts
  20. 6|13|15 LCM #2

    yesterday was easy because i was still recovering from weights and block starts, about 1500 SCM



    LCM today
    10 x 50 fr WU on 1:00 with fins and snorkel

    mock meet (from push)
    50 fr - 30h
    50 br - 48
    50 bk - 42
    *50 kick - 55 (oh boy)

    All times better than last week and my legs held up fine through the bk. As bonus I added a *50 kick, and then my legs felt it. Despite having a more reasonable WU than LCM #1, I do suspect some adaptive progress.
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