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  1. 8|5|16 SCM

    10 x 200 as:

    • 50 fr ez sprint
    • 50 flutter kick
    • 10 fly drill fins
    • 40 fly fins
    • 50 fr fins

    Did not need take time for rest because time required to remove/install fins, snorkel

    200 kick


    Today SCM

    100 br warmup
    7 x 25 fr nb's on 2:00
    6 x 25 fr, burst and glides on 1:00
    7 x (about) 14 m fr from block on 1:15


    Growler meet coming up.
    Event
    Number
    Sex Distance Stroke Time
    7 Men 50 SCY Free 0:25.67
    11 Men 50 SCY Fly 0:29.75
    12 Men 100 SCY Breast 1:30.00
    17 Men 50 SCY Breast 0:34.25
    21 Men 50 SCY Back 0:35.05
    22 Men 100 SCY Free 0:59.00

    Updated August 6th, 2016 at 01:30 PM by __steve__

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  2. Sarasota Y Sharks Masters 5:30 AM Workout 08/08/2016

    by , August 5th, 2016 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    3 X 200 3:30


    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Four rounds

    8 X 50--choice 1:20
    Descend 1-4/5-8--#4&8 @ 100%

    6 x 50
    odd: blocks--sprint 25/easy 25
    even: build to race finish

    $$$$ RACE PACE $$$$
    1 X 100 or 200 @ race pace--blocks

    NATIONALS SWIMMERS WARM DOWN

    4 X 250 pull 4:00
    Build final 100

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 08/05/2016

    by , August 4th, 2016 at 12:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 KICK 2:30

    1 X 300--50 stroke/50 free

    4 X 50 1:20--choice
    Descend 1-4/#4 @ 100%

    4 X 50 strong 1:20
    3 X 50 easy 1:10 #3 on 1:30
    Two rounds--choice

    4 x 50
    #1/3: blocks--25 sprint/25 easy
    #2/4: easy

    NATIONALS SWIMMERS WARM DOWN

    4 X 200 3:15
    6 X 100 1:40
    Pull--100's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Wed PM Aug 3

    by , August 4th, 2016 at 10:43 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:


    500 various
    8 x 50 kick @ 1:10

    Main sets:

    6 x 50 done as 25 single arm fly + 25 scull & dolphin kick

    2 rounds:
    4 x 50 fly w/fins @ 1:10 with speed pattern
    100 EZ
    -- I did odds @ 100 pace, evens EZ

    6 x 50 back drill @ 1:10

    2 rounds:
    4 x 50 back @ 1:10 with speed pattern
    100 EZ
    -- I did odds @ 100 pace, evens EZ

    4 x 200 IM @ 3:45 EZ to fast
    NO!
    -- I did 4 x 100, odds = breast, evens = EZ kick
    100 EZ

    Total: 3200 m


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


    That is my last workout at Pitt until Aug 31. Its a longer closure than usual due to construction of new varsity locker rooms. Too bad, its the coolest water around at the moment. I'm pretty beat from yesterday's double. Not sure what I will get up to today ...
    Categories
    Swim Workouts
  5. Week 200 - Thursday

    by , August 4th, 2016 at 08:45 AM (After a long rest)
    I had a good night of sleep and woke up easily this morning. The plan last night was that both my kids would be coming to the gym this morning. As I suspected neither wanted to get up and despite me trying I lost the battle. I headed to the pool in my wife's car since I am heading to Austin from the pool for the Futures meet. As I pulled up at the pool I realized I had left the pool key on my cars key chain. Agghhh! I headed home and picked up the key but as a result was running about 30 minutes late today.

    10mibs on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again and then did 1min straight on the last round

    Pool setup LCM
    400 1 arm free with snorkel
    6x50 1 arm finger tip drag drill on 1min
    6x100 kick on 2mins
    300 kick with fins on 4:30
    200 kick with fins on 3mins
    100 kick with fins on 1:30
    2x50 kick with fins on :45
    Categories
    Swim Workouts
  6. 8|3|16 SCM

    500 warmup
    10 x 50 fr on 1:30 from the block
    10 x 50 fr on 2:30 from the block, every other with fins
    150 kick with fins

    Did not go too fast on the 50's (32 fastest without fins), just tried to keep sprint form with light effort and good flow




    Fun swimming in ocean with a camera on the front mount finis. That was about 10 days ago, singing the blues now.

    Updated August 3rd, 2016 at 06:20 PM by __steve__

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  7. Week 200 - Wednesday

    by , August 3rd, 2016 at 06:02 PM (After a long rest)
    I had the meeting with the orthopedic surgeon yesterday and we did a contrast MRI. The outcome was a rip in the muscle and tendon on the interior medial epicondyle. I was given a cortisone shot and told that it should heal in 4-6 weeks if I back off use of the arm. My doctor said that about 20% of the time the ripped tendons require surgery and we have tentatively set a date in September to do this if needed. After the appointment I went home and looked at you tube videos of the procedure and OMG it looks awful. I am determined to back off and try to get it to heal naturally.

    I had a restless night of sleep with work rattling around in my head, but got up and went to practice this morning. The pool was setup LCM and I did a LOT of kicking. I started out with a warmup doing one arm free which I think I will continue to do, but then kicked for about 45 minutes.

    Pool Setup LCM

    Warm up
    400 1 arm free with snorkel
    6x50 1 arm free with finger tip drag drill on 1min

    Main Sets
    6x100 kick with board on 2mins descend 1-3,4-6
    300 streamline back kick with fins on 4:30
    200 streamline back kick with fins on 3mins
    100 streamline back kick with fins on 1:30
    12x50 kick descend 1-4,5-8,9-12 on 1min
    8x50 kick done as 50 fly kick, 50 back kick, 50 fly kick, 50 flutter kick with fins on :45

    Warm down
    100 easy

    Not much total distance here but a lot of long course kicking.
    Categories
    Swim Workouts
  8. Tues-Wed July 2-3

    by , August 3rd, 2016 at 03:38 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free w/paddles)
    6 x 50 burst + cruise
    50 EZ
    4 x (50 AFAP w/fins + 150 EZ)
    -- 2 breast (30-310, 1 free (25), 1 flutter kick (27)
    50 EZ
    6 x 50 DPS alt free & back
    100 EZ

    Total: 2400 m


    Wednesday: Drylands


    -- did yoga, core work and light weights for an hour
    -- heading off to the last Team Pitt practice of August in another hour
    -- it's going to be long course



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


    I'm thinking of heading to a last chance LCM meet on August 27: https://www.clubassistant.com/club/m...1236&smid=8088. I would swim the 50 free, 50 breast and possibly the 100 breast or 100 back. I'm definitely not in shape for long course 100s, so would only do that for fun. Although I'm not really sure how much "fun" the 100 back would be in an outdoor pool. Last time I did that I had a quite mediocre time.
  9. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2016

    by , August 3rd, 2016 at 11:03 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and strong/5-8: descend to fast

    3 X 200 free 3;30
    Negative split

    8 X 50 kick 1:20
    1 X 100 swim

    6 X 50 1:20
    Build to fast/choice

    1 X 50 blocks @ 100%
    1 X 50 easy

    NATIONALS SWIMMERS WARM DOWN

    12 X 100 pull
    1-5: 1:40
    6-10: 1:30
    11-12: warm down 2:00
    Categories
    Swim Workouts
  10. 8|2|16 scm

    7 x 50fr on 2:00 breathe 3 - 4 x
    10 x 50fr on 1:00 easy
    7 x 50fr on 1:30 fast for about 7 seconds on way back
    6 x 75 on ? as 25 fly / 50 bk or br (fl had fins)
    300 various kicking
    15m fr from block

    Click image for larger version. 

Name:	sun moon faceoff.jpg 
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    sunrise | full moon faceoff on jul 15 Seroe Colorado Most beautiful sunrise I've experienced

    Updated August 2nd, 2016 at 08:45 PM by __steve__

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  11. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2016

    by , August 2nd, 2016 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    #5-8: first 25 fast

    6 x 100 --choice-- 2:15
    Perfect technique swims

    6 X 50
    odd: blocks/25 sprint-25 easy
    even: build to race finish

    $$$ RACE PACE SET $$$
    2 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 4:30
    3 X 100 1:40
    Two rounds--pull.
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Week 200 - Tuesday

    by , August 2nd, 2016 at 12:16 PM (After a long rest)
    Its been a busy few weeks. I have been swimming but my elbow and life has been conspiring against me. I see the orthopedic surgeon later today so I will know when I am getting scoped.


    Last week my daughter had TAGS(Texas Age Group Champs) at the Northside ISD aquatic center and some of my senior group swam at the American Long Course meet in Lewisville. I obviously went with my daughter rather than my senior group but I was somewhat torn, since I have been working with these kids all year. Neil ended up going to Lewisville and with constant text messaging I managed to get through the meets. My daughter had a slower than anticipated start to the meet adding a few tenths on her 200IM and 50Back, just missing both B finals. On Saturday she swam her favorite event, the 2Back and crushed her entry time ending up going 2:30.4 in the A final and finishing 4th. On Sunday she swam the 100 back and again dropped big time going 1:12.1 and making the B final. She was very happy and I was very proud of my girl!


    Unfortunately we did not get done with finals until about 8pm on Sunday and by the time I got back to Dallas it was after 1am. I was supposed to open the pool for masters but instead texted a friend who opened the pool and I slept until 7am. I have the next group of seniors swimming at the Futures meet in Austin next week followed by a smaller group going to Minneapolis for Jnr Nationals the week after. Work is also very hectic so trying to get everything done is a real challenge.


    This morning my son and I did dry lands at the pool and then I did about a 3k swim:


    15mins on stationary bike

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    8x150 pull on 2:15
    8x50 kick on 1min
    8x50 finger tip drag drill on 1min
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 08/02/2016

    by , August 1st, 2016 at 12:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:45
    3 X 100 1:45
    1 X 200 negative split

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    2 X 100 kick 2:30

    1 X 100 easy 2:15
    1 X 50 @ 100% 1:45
    Four rounds--choice

    6 X 100--choice-- 2:30
    #1: easy
    #2-3: 50 fast +turn/breakout--50 easy
    #4-5-6: 25 sprint/75 easy

    NATIONALS SWIMMERS WARM DOWN

    6 X 200 pull 3:00
    #1-3: 150 cruise/50 fast
    #4-6: negative split

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Sat-Sun, July 30-31

    by , July 31st, 2016 at 04:51 PM (The FAF AFAP Digest)

    Saturday:


    We finally had some waves. I did 90 minutes of body surfing before a storm moved in. That counts as a workout!


    Sunday: Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free) w/paddles
    50 EZ

    20 x 25 breast @ 100 pace @ approx :25 rest
    250 EZ

    20 x 25 free w/fins & paddles @ 100 pace @ approx :25 rest
    250 EZ

    10 x 50 various
    100 EZ

    Total: 2900 m


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


    I was careful about sun our entire vacation. Then, on the last day, I scorched my face. Too much time in the water without reapplying sunscreen, I fear. We are headed home tomorrow. I'm dreading the super long drive ... But at least we won't hit as much traffic leaving on a Monday.
    Categories
    Swim Workouts
  15. Sat July 30

    200 swim
    3 x 100 descend @ 1:45
    3 x 50 @ 60 (fly, bk, br)

    200 kick
    6 x 50 kick @ 1:30 fast
    --odds breast, evens free

    Free set
    --50's at 200 pace, other swims moderate except sprint from flags in
    150 @ 2:30
    50 @ 60
    100 @ 1:45
    2 x 50 @ 60
    50 @ 1:15
    3 x 50 @ 60
    150 @ 2:25
    100 @ 1:40
    50 @ 55
    100 EZ

    3 rounds with fins
    100 @ 1:45 done as 2 fly strokes, 4 Kick
    2 x 75 @ 1:15 done as 25 drill/ 50 fly

    50 ez

    6 x 50 @ 60 done as
    --25 sprint, 10 cruise, 15 sprint fly

    200 warm down

    3450

    I suppose I need to get in shape since I've signed up for a meet next month down in the Charleston area. I've decided to swim some off events at this one and just have some fun.

    Sat-100IM, 50, 200 and 100BR
    Sun-500, 2BK, 50BR and 2BR
    Categories
    Uncategorized
  16. Friday July 29

    by , July 29th, 2016 at 04:46 PM (The FAF AFAP Digest)
    Kunga Vinyasa, 60 min


    I love that there is an unheated yoga studio down here! Hot yoga just does not appeal. It was pretty easy, but I got in some good stretching.


    Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free w/paddles) @ :15 rest
    50 EZ
    10 x (25 AFAP + 75 EZ) @ around 3:00 (no pace clock here)
    -- 4 free, 3 breast, 3 flutter kick
    100 EZ
    4 x 25 w/chute & paddles
    100 EZ

    Total: 2100


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


    We had a rare cloudy afternoon at the beach and the water turned cold again.

    Off to make some guacamole!
    Categories
    Swim Workouts , Yoga
  17. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2016

    by , July 29th, 2016 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 3:00
    Four rounds, choice.
    100's: Rounds 1-3: strong 85/90%--Round 4: @ 100%

    NATIONALS SWIMMERS WARM DOWN

    4 X 200 3:20
    4 X 150 2:30
    Pull--last 50 fast on all swims

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Wed-Thurs July 27-28

    by , July 28th, 2016 at 01:12 PM (The FAF AFAP Digest)

    Wed: Swim/SCM/Solo


    Warm up:

    500 various
    100 scull
    50 EZ

    Main sets:

    20 x 25 @ :25 rest @ 100 pace
    -- fly-breast-free
    -- can't possibly do backstroke outside with no flags
    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :25 rest
    100 EZ

    10 x 25 breast @ 100 pace @ :25 rest
    100 EZ

    6 x 50 DPS free w/paddle
    100 EZ

    Total: 2450



    Thursday:

    I went paddle boarding for an hour on the sound. Idk, it seemed pretty easy to me. And very fun! Didn't bother my legs at all. Wish there had been more wind to go faster.


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


    I tried swimming in the ocean on Tuesday. No way, it was far too cold for me. Yesterday, though, the ocean seemed about 10 degrees warmer. But then there were a lot of jelly fish ... I definitely don't do jelly fish.
  19. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2016

    by , July 28th, 2016 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right

    1 X 100 kick 2:40
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    10 X 100--choice 2:30
    #1: easy
    #2-6: 50 fast + turn/50 easy
    #7-10: 25 sprint/75 easy

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 IM 6:00
    1 X 300 free 5:15
    1 X 200 IM 4:00
    1 X 200 free 3:30
    1 X 100 IM 2:00
    1 X 100 free --

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. 7|27|16 SCM vacation recovery

    Arrived home from paradise this morning at 1 am. Exhausted from playing too hard. While on this vacation I managed to wake up by 4:15 am three times (Jul 15, 18, and 20), early enough to attend masters practices at the Pisina Olimpico Roly Bisslik, coached by Aruba's swimming legend Roly Bisslik . I was lost at first since the instructions weren't English, then a neighboring swimmer interpreted for me. They all thought it to be strange that someone would get up early to workout during vacation time. I didn't think so until they pointed it out lol

    About the coach, a very impressive fundraising swim accomplished by Coach Bisslik in 1988. http://www.arubadolphins.com/home/
    10 hour swim from Venezuela to Aruba against the current, through treacherous conditions (the calm resort beaches are only like that next to the island, the surrounding ocean you can see waves breaking from inside a cruising aircraft).



    SCM outside today
    50 min of easy swimming, most with the monofin

    Drylands
    core, lower back, and stretching

    Beginning of the 2nd half of vacation I made a big mistake by doing squats at the hotel gym. Everything was going good until one rep I did something wrong and the lower back just went out. Still hurts now, but it's getting better, and I didn't let it interfere with our trip either, though it did slow things down a little. Just had to go and do squats.
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