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  1. Week 114 - Tuesday

    by , December 2nd, 2014 at 09:28 AM (After a long rest)
    I had a good nights sleep but the alarm came too early this morning. I was a little sluggish in the water also today but this was a stretch swim so it did not matter too much. I felt ok by the end of the workout but it took some effort to get motivated this morning.

    400 swim with snorkel
    8x50 catchup on :50
    4x100 kick with fins on 1:30
    4x100 swim on 1:30
    50 underwater with fins
    50 fast with fins
    50 underwater with fins
    50 fast with fins
    200 easy
    Categories
    Swim Workouts
  2. 12|1|14 LCM / drylands

    by , December 1st, 2014 at 06:57 PM (Blog)
    5 x 100 on 2:00 free as 50 fast / 50 easy with fins and snorkel
    • 33, 31, 29, 31, 31

    That's all

    Did not warm up properly. It had a negative effect as I couldn't catch my breath. I ran out of steam recovering on the 3rd effort. Trying to recover and breathe on the following "easys" through a restricted snorkel orifice just about made my ears pop.

    Drylands
    8 x 95 - 100m run on 0:40 (20 sec rest)

    Weights
    Back, legs (100 reps on leg press machine), abs (100 situps on slight incline situp bench), shoulders

    Updated December 2nd, 2014 at 04:00 PM by __steve__

    Categories
    Uncategorized
  3. Blog Catch Up

    by , December 1st, 2014 at 03:47 PM (The FAF AFAP Digest)
    Not a lot to report for the last five days ... I got whacked with a nasty head cold over the Thanksgiving break and it is still lingering.

    Wed: 60 minutes of drylands with Teen Fort

    Thur-Friday: nada

    Saturday: About 2200 easy at the Sewy Y with Teen Fort and Fort Son. Didn't have any energy to do anything fast.

    Sunday: Teen Fort and I joined Jim and Bill at the Sewy Y and did the following:

    600 various
    8 x 50 @ 1:00
    -- I used fins and went 12.5 UW each length
    8 x 25, SDK to 25m @ :45
    50 EZ
    10 x 75 @ 200 pace @ 1:15 + 25 fast @ 100 pace @ :45
    -- I did most of the 75s kick w/fins
    100 EZ
    another 8 x 25 SDK to 15m @ :45
    8 x 25 @ 100 pace @ :45
    100 EZ

    Total: 2850


    Monday: some drylands


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

    I was dead after Sunday's effort. Today, I went to the gym with Fort Son, but reduced my weights from usual and didn't do too much. I am swimming at a little Y meet on Sunday at Sewickley (25 fly + 50 breast + 25 back). You have to swim in 3 meets to preserve your ability to swim in the championship meet in April. Don't know if I'll be at that meet. It's the same weekend as Zones. But we'll see. I don't think I'm going to bother traveling for a SCM meet. Between being sick and trying to get the thyroid back on track, I just don't feel like it.

    I am psyched about the breaststroke rule change. I always do my dolphin kick in a streamline in practice.

    Updated December 1st, 2014 at 04:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2014

    by , December 1st, 2014 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post of the week. Heading out on a team trip.

    SCM
    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 1:40
    4 X 75 1:20 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 x 50 kick 1:15

    4 X 75 free--descend 1-4--1:15 #4 on 2:00
    4 X 50 stroke--choice-- 1:15 #4 on 2:00
    Three rounds

    2 x 50 cruise 1:15
    1 X 100 fast 2:15
    Three rounds, choice.

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  5. Week 114 - Monday

    by , December 1st, 2014 at 09:39 AM (After a long rest)
    I woke feeling great this morning. I have been feeling better and better for a few days now and fingers crossed this will continue to my meet starting on Friday. Today was a mix of aerobic swimming and some short speed work from the blocks.

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

    main sets
    3x500 with snorkel on 6:30 swum aerobically
    12x50 odds swum as back on :45, evens swum as back drill on 1min
    6x100 kick on 1:45 easy
    100 easy
    2x25 AFAP from a dive with a turn
    1x50 AFAP from a dive

    warm down
    300 easy

    10minutes in the hot tub stretching.

    I felt very strong and smooth in the warm up and this feeling held up throughout the workout today. On the 500s I was asked to hold a nice constant speed and to concentrate to my feet going over straight at the turns. I descended these and went 5:45, 5:37, 5:30. the 50s were hard because the flags at the turn end had been altered by the diving team yesterday so I had no real indicator of where the turn was so I had to rely on stroke count. I still managed to hold 30-31s on these. I went very easy on the kick and held 1:30s. The speed work from the dive felt good. On the 50 atom timed me and he said I went 22.89 which is a really fast time for me. It felt fast and strong and i was surprised it was so fast due to a few technical mistakes on the start(my hands separated due to my hands not being locked tight enough) and turn(shallow flip and I was pushed off on the surface of the water).

    Tomorrow is a stretch swim with 2 race pace 100s but nothing crazy. It's pretty much stay loose and cruise into the last few days of the taper. I have a busy work week so it will be interesting to see if I can stay relaxed(obviously that's my goal).
    Categories
    Swim Workouts
  6. Week 113 - Sunday

    by , November 30th, 2014 at 11:28 AM (After a long rest)
    Inside two weeks of my taper meet I like to be in the pool everyday and those of us swimming next week were given permission to swim at the pool this morning. I took advantage of the opportunity(along with my daughter) and swam an easy 2k. I felt a little tight across the shoulders but by the end of the stretch swim I felt pretty good.

    400 swim with snorkel
    8x50 catchup on 1min
    8x50 kick on 1min
    4x50 pull on 1:30
    2x25s free from the blocks focused on start and break out
    2x25s back from blocks focused in start and underwater
    100 easy

    we spent about 10minutes in the hot tub which is a rare treat during taper.

    After swimming my daughter and I grabbed some breakfast together. This was my second day on the spin that I have eaten a huge breakfast burrito and if today's anything like yesterday, I won't eat until dinner as a result. My daughter is so much fun and I am so lucky to have one on one time with her. My son and I were going to go driving over at the high school together this morning but he decided he did not want to do that today so I need to find something else to do to engage him. My son and I did go to Interstellar together on Saturday and I must say it's probably one of the best films I have seen in a long time. We both had tears in our eyes and he could not stop talking about it afterward(this is usually a good indicator he enjoyed himself)! Good stuff.
    Categories
    Swim Workouts
  7. Week 113 - Saturday

    by , November 29th, 2014 at 01:19 PM (After a long rest)
    I felt good this morning and was looking forward to today's workout. Tom decided that those of us tapering would change up today's workout which I was glad about. Instead of doing 8x100s at 500 race pace he said I had to do the first 4 but could then decide how I wanted to do the last 4.

    Warm up
    5x200 with snorkel on 3mins
    12x50 kick on 1min

    main set
    4x100 on 2mins swum at 500 race pace, finishing with a turn
    2x100 easy on 2mins
    1x100 on 2mins swum at 500 race pace, finishing with a turn
    1x100 easy on 2mins
    500 with paddles and pull bouy easy
    4x25 from a dive on 1min afap

    warm down
    200 easy

    i felt really good right away today and tried going smooth in the warm up. The 100s I felt great and held 54-55s to my feet which is way faster than my desired 500 time. I think a combination of more energy from rest and Mr Unruh in the lane next to me got me swimming pretty quick today. After doing 2 easy 100s I dropped another second on the other fast 100 going 53. All these were from a push and I felt good. The 500 was a good stretch swim and then the fast 25s were swum strong. I did not pay attention to my times on the 25s instead I was focusing on my streamline off the block. I felt good today.

    After practice Steve Unruh and I had breakfast together and spent an hour chatting swimming. Despite us being ultra competitive there is huge mutual respect and I am lucky to be able to call Steve a friend. If he reads this, I still plan on kicking his butt at the blue bell challenge at Nationals(500 free is both our favorite scy events and he challenged several of the guys who will compete for the 500 at Nationals to a pint of blue bell ice cream).
    Categories
    Swim Workouts
  8. 11|28|14 post-thanksgiving weight training

    by , November 28th, 2014 at 07:52 PM (Blog)
    Incline BP on guided squat rack using 14" wide grip
    • 7 x 5 reps of 135, 145, 155, 165, 175, 185, 195

    BP on guided squat rack using 14" wide grip
    • 3 x 4, 3, 2 reps of 215, 225, 235

    Single leg step-ups on to bench (supersetted with the BP exercises)
    • 7 x 5 reps

    Seated DB curls on inclined bench (supersetted with the BP exercises)
    • 5 x 10 reps of 10, 20, 25, 30, 30

    Calf raises using guided squat rack
    • 6 x 20, 10, 10, 5, 3, 3 of 135, 225, 315, 405, 455, 505

    Single arm upright rows supersetted with standing hyperextensions using bar
    • ​3 sets

    Updated November 28th, 2014 at 10:13 PM by __steve__

    Categories
    Uncategorized
  9. Week 113 - Friday

    by , November 28th, 2014 at 03:27 PM (After a long rest)
    I had a great nights sleep and felt much less sore and stiff today. I got a rare opportunity to swim with Mr Steve Unruh who visits Rockwall from time to time to visit family. It's always fun swimming next to Steve and its a great feeling swimming stroke for stroke with someone. Despite our obvious differences(I am 6'5 and he is not, he is hairy and I am not&#128515 we are highly competitive but are good friends. Today was a longish taper workout with a mix of fast short stuff and longer aerobic stuff.

    Warm up
    8x100 free on 1:30 with snorkel

    main sets
    12x50 kick on 1min
    6x100 back on 1:45 getting heart rate up
    12x25 at 100 pace on 1min
    3x500 free with paddles ascend 1-3 on 6:30

    warm down
    200 double arm back

    i felt much better on the warmup today. I don't know if it was swimming next to Steve or I just felt better but we were holding 1:05-1:06s on the warmup and I felt good. On the kick I was holding 40s and again felt great. The transition 100s I did back and descended 1-5 from 1:07-1:03 and then went easy on number 6. On the fast 25s I was holding 11 high/12 lows and felt good. On the 500s I did the first one on 5:25 and backed off about 15 seconds per 500. I felt good and I am excited about next weeks meet.

    Tomorrow we have 500 race pace day and Tom said we are only doing 8x100s this week so it should be a good day. Following tomorrow's practice I really drop yardage and float most of the week with a few fast 25s and 50s but nothing else fast until the meet on Friday. I still have to figure what I am doing on Thursday before I head to LA in terms of work and swimming but it will figure itself out. I have no idea what sort of times to expect swimming SCM and in some ways it's nice knowing what I swum last season unrested and unshaven as my targets.
    Categories
    Swim Workouts
  10. Week 113 - Thursday

    by , November 27th, 2014 at 11:00 AM (After a long rest)
    I had a long massage last night and am I sore this morning. I was really knotted up on my back, shoulders and Lats and this morning I was really sore. I had arranged to do a stretch out swim at our pool this morning with a couple of my team mates and my daughter. We swam an easy 2k and by the end I felt really good. It's was especially fun having my daughter swim with me and she is now able to go on our send offs.

    400 free with snorkel
    6x50 catchup on :50
    4x100 kick with fine on 1:20
    6x100 free on 1:30
    300 easy(back, double arm back, free by 100)

    after er the swim my daughter decided she wanted to off the diving boards and we then hung out in the hot tub. Good simple fun! I have a lot to be thankful for this Thanksgiving. Now I am off to try to persuade my son to go and watch Interstellar with me; I suspect we will end up at dumb and dumber too basked on his comments last night!
    Categories
    Swim Workouts
  11. Workout 11/26/14: noon

    by , November 26th, 2014 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with my son's school bowling during their half day today, and then the snow arrived. Looks like we have a few inches so far, with up to foot or more on the way before morning. The Running of the Turkeys is on for tomorrow, but I'll probably bag it due to the weather. I was able to get in a quick swim today after bowling:

    200 Free/200 Back/200 IM drill
    2 x (50 kick, 200 pull, 100 swim with AP)
    200 loosen and out
    (Solo/Rec/1500 yds/25 min)
    ---------------------------------

    We'll be heading to my brother's house for Thanksgiving dinner tomorrow with some sides and desserts. Well, after we get some shoveling done. Enjoy the day, everyone
    Categories
    Swim Workouts
  12. Week 113 - Wednesday

    by , November 26th, 2014 at 07:25 PM (After a long rest)
    I had a pretty restless night of sleep. I have been congested but my wife has a full blown cold; which I think I may have inadvertently passed along. She says itís a cold, but I am pretty sure mine was a virus, due to the fever. Either way itís my fault so I canít complain about the restless sleep.

    The restless sleep did not affect my swimming although I am still kind of achy and sore in the pool. Despite this I am swimming fast and I am very optimistic I am going to have a great meet at SPMS next weekend.

    Todays workout was the taper version of our race pace 200 day. We have reduced the number of repeats and increased the send off time and today was swum at a faster than 200 pace 50s(I wish I could hold 4 like today).

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    12x50 kick on :50
    3x100 IM on 1:40 getting heart rate up and stretching out the arms
    8x50 on 1:15 at 200 race pace finishing with a turn
    200 easy
    5x200 with snorkel and cardio cap on 3mins swum as active recovery

    Warm down
    100 double arm backstroke

    On the first kick 50 I went 40 and then held 42s on the rest. Despite feeling pretty awful I felt better than yesterday's kick set. The IMs I held 1:09s. Tom said he was giving us more time on the race pace set and wanted me going faster than my 200 pace. I started the set with a 24 and then held 25s for the next 4, 26s on number 6 and 7 and finished with another 25 on the last 50. The rest of the workout was swum aerobically. Despite having a really good race pace set I still felt hideous. Tonight I am off for a massage which I hope helps over the next week or so.
    Categories
    Swim Workouts
  13. 11|26|14 LCM

    by , November 26th, 2014 at 03:09 PM (Blog)
    WARMUP
    300 fr easy with snorkel
    700 of easy drills/bk with fins and snorkel

    SET
    10 x 100 fr (with fins and snorkel) on 2:00 as 50 fast / 50 easy
    • fasts were 30's and 31's

    KICK
    6 x 50 flutter kick on 2:00 with snorkel

    DRILL
    300 of drills, br and bk

    2 x 250 fr with snorkel in 12.5M wide area
    • worked turn - glide to dolphin - streamlines

    300 super slow speed fr (like 1:00+)
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2014

    by , November 26th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    MONDAY DEC 1

    SCM
    WARM UP:
    1 X 250 4:15 4:00
    3 X 50--descend-- 1:00 :50
    Three rounds. Round 1 left, rounds 2&3 right.

    1 x 200 kick

    12 X 50 1:05
    odd: easy
    even: fast
    All choice

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke 2:30
    Two rounds

    17 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:25
    2--swim down-- 2:00

    4300M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/28/2014

    by , November 26th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am posting Friday and Monday workouts.

    FRIDAY
    SCM
    1 X 250 4:15 4:00
    4 X 100 1:45 1:40
    4 X 50 KICK 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 IM 6:00
    3 X 100 IM 2:00
    4 X 25 stroke/choice :45 #4 on 1:15
    Two rounds

    6 X 200 pull 3:20
    1&2: long and strong
    3&4: negative split
    5&6: best effort

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  16. Tuesday, NOv. 25

    by , November 26th, 2014 at 11:13 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ :45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    -- 3 from blocks, 2 from push
    100 EZ

    20 x 25 dolphin kick w/board & fins @ :40
    -- holding 12 flat-low
    200 EZ

    50 x 25 w/fins @ :40
    done as: 10 x (4 x 25 IM order @ 100 pace + 1 x 25 EZ)
    100 EZ

    Total: 3750


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


    I liked the IM set. I know it isn't strict Rushall -- when do I ever do anything strict Rushall? -- but it was fun and added some variety. Fly didn't bother me too much today, but then I was only taking 3-4 strokes per length and using fins. Teen Fort and Fort Son are home now, so bring on the holiday. Not that I like Thanksgiving much -- the food is disgusting. But the hanging out is good. Pitt is closed until Monday. I will just hit the gym today and then be swimming at Sewy after that.
    Categories
    Swim Workouts
  17. Week 113 - Tuesday

    by , November 25th, 2014 at 03:01 PM (After a long rest)
    I had an early start at work this morning so headed to the pool a little earlier than usual. One of my team mates joined me in an early short workout today. I was surprisingly stiff and sore in my lats, tris and shoulders today.

    500 free with snorkel
    8x50 catchup on 1min
    4x100 kick on 2mins
    500 pull with paddles
    12x50 drill swim
    200 easy

    I went pretty easy the entire practice today and only picked up my pace on the 500 pull with paddles where I went 5:25. Everything else was simply done at an easy pace intended to stretch out.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/26/2014

    by , November 25th, 2014 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 150 2:40 2:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    12 X 50 1:05
    #3-6-9-12 are fast, choice.

    1 X 300 5:00 4:30
    3 x 100--descend-- 1:40 1:30
    4 x 50--descend-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  19. Fri-Mon, Nov. 21-24

    by , November 24th, 2014 at 10:32 PM (The FAF AFAP Digest)
    Friday:

    Did drylands for about 60 minutes at the gym


    Sunday:

    Met Bill and Jim at the Y for a swim. Did around 2500. Didn't go too fast because I have a nasty cold. And Bill and I chatted while Jim warmed up.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    2 x 25 shooters w/fins
    -- I had some stabbing pain in the forehead when I did these, so decided UW work wasn't in the cards today. Must be the sinuses.
    8 x 25 breast kick
    -- Bill told me on Sunday that I need to bring my knees in more to get more oomph out of my kick. I dunno ... I don't feel like I go anywhere either way on evil kick ...
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ ;45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    100 EZ

    3 x broken 100s + 150 EZ
    -- break :10 @ leach 25
    -- tried to hold my usual 100 pace. couldn't do it with only :10 rest, not surprising, I guess
    100 EZ

    2 x 25 fly w/fins + 25 EZ
    -- fly still iffy

    4 x 100 backstroke kick w/fins @ 1:45
    -- shift a fast 25
    50 EZ

    100 scull
    100 breast kick
    100 EZ

    Total: 3550


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


    Still feeling very congested. And unfortunately, I just got the news that after years of having stable thyroid hormones, they have gone wacky and I am now quite hyper. I suspect this is why I've been feeling tired and sleeping very poorly. Hopefully, I can reverse this soon. But it makes me a little leery about signing up for a meet. Being hyperthyroid is usually very negative for athletic performance.
  20. Week 113 - Monday

    by , November 24th, 2014 at 09:28 PM (After a long rest)
    My taper hit like a ton of bricks this morning; my body was stiff, sore and generally not great. Reading past tapers I have experienced similar feelings two weeks out so fingers crossed I am on course for the SPMS meet on 5-7 Dec.

    i tried being positive despite the crumby feeling in the pool today, which was easier said than done.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    10x50 free on :40
    8x100 best average kick on 2mins
    100 easy
    5x300 free on 4mins, 1 and 2 were done breathing 5,7 by 25, 3 I let rip, 4,5 were swum easy with long strokes.

    Warm down
    12x50 drill swim on :50

    I felt pretty bad on the 50s on :40 but held 30s. Despite trying hard on the kick my legs were sore today and I struggle to hold a 1:22 average. The slower 300s I was holding 3:20s. On number 3 I went 2:57, which based on how bad I felt I was pleased with. The drills I focused on high elbows and turns. I plan on swimming a little longer tomorrow but easy. Fingers crossed I can loosen up. Roll on next week.
    Categories
    Swim Workouts