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  1. Week 136 - Wednesday

    by , May 6th, 2015 at 06:43 PM (After a long rest)
    I had a great night of sleep last night and woke up looking forward to practice. I am finally feeling pretty good again after my shingles and other than getting tired quicker than I would like I am doing great.

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

    Main sets
    6x(100 kick on 1:30 afap, 50 fly on :40 afap, 100 easy on 1:50)
    10x50 on 1min long perfect swims concentrating on DPS
    12x50 on 1min at 200 race pace(26/27)

    Warm down
    300 easy

    This was one tough workout. The kick/fly combo was tough. I held 1:15-1:16 on the kick and :29/:30 on the fly. Tom said he wanted between 5 and 10 seconds rest and as it turned out I got more than that. The 50s at race pace was tough as usual. I need to revisit the article I read about race pace training because I believe I am going on too much rest and need to fail. We are not back to 16x50ís yet but I also believe in the USRPT training Rushall was suggesting 20ish seconds rest, which would imply we should be going on :45/:50. I also feel like I should be trying to hold :26ís not :27s so need to really work on this. Also I need to see if an adaptation for long course makes sense.

    One of my training partners twisted my arm to go to Summer Nationals and I booked a flight today. I also spoke to Tom this morning about us hosting a 2 day meet in Rockwall the weekend after Nationals. Tom was receptive and we tentatively booked the pool. We hosted a meet last summer and according to Tom we donít use the USMS meet registration system and he had to hand enter everyone based on only accepting paper entries. I need to do some research on the online system, so if anyone knows who I can speak with about setting up online meet registration so that entries and results can easily feed into the USMS results database I would very much appreciate an introduction or a discussion. We are using the online system for USAS meets so I would have imagined we could use the same system(I believe we are using HyTek).
    Categories
    Swim Workouts
  2. Build a 200IM

    by , May 6th, 2015 at 10:29 AM (Chowmi's Blog)
    When I started masters circa 1993, we used to do 2 sets which had dropped off the rotation. But one made it's way back recently, albeit in easier form.

    The one I never liked very much:
    12 minute swim, how far can you go? Stop wherever you are when the coach calls time.

    The one I liked:
    Build a 200 IM by 25. 900 meters total. Someone double check that, because it's too much for me to count again.
    Yesterday it was given as build it backwards from the freestyle. :30 per 25. I did it the old way (the 1990's way!) and built it from the fly. It was much harder than I thought. There is no truth like the first ones up to the 125!

    25 fly
    50 fly
    50 fly, 25 back
    50 fly, 50 back
    50 fly, 50 back, 25 breast
    and so on up to 200 IM.

    It sounded great at first, plus I had a good lanemate who wore fins but didn't swim on my feet. I was dying by the 50 fly, 50 back. By the time of the 200 IM, I went 3:00 which is not very fast, but considering the agony of the set, that was pretty good vs. a fresh and strong 200 IM when I could go 2:50ish. My meet time in 2014 was a 2:38 so I think that's not too bad to be 20 seconds off.

    The 50 fly actually wasn't so bad, but wow was it awful to make that turn and onto my back. That's when you know you're not in that great shape after all! It actually got better after the 100 - because you were banking more time per 25 and there was more non-fly added to each sendoff.

    I'm not sure i'd ever try a build 400 IM! How much yardage would that be? I can't even count.

    ++++++++++++++++++++++++++++
    It doesn't look like i'm going to swim USMS LCM at all. I'm going to Washington DC over our zone meet, then to France on a Viking River cruise right before nationals. I might have to do a USA meet just to swim a 50 free or such. I might enter the 100 fly/back but that's a huge committment to huff and puff all the way down and all the way back.
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    Uncategorized
  3. Wish I could go to Y Nats

    by , May 6th, 2015 at 07:24 AM (Mixing it up this year)
    Stuck here in Savannah for the duration of this go-live. Good Luck to the Liberty Y swimmers! Wish I could go with you.

    500 free
    500 free kick w/zoomers
    9x200@3:00 free w/paddles & bouy went 2:57, 2:57, 2:56, 2:54, 2:50, 2:50, 2:49, 2:47, 2:46
    200 free EZ
    200 free kick w/zoomers EZ

    Total 3200 yards
    Categories
    Swim Workouts
  4. Workout 05/05/15: evening

    by , May 5th, 2015 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Today is my day off but I had a meeting at the main office just west of Albany, NY, and took advantage of the dry (and warm) weather to ride my motorcycle. This is noteworthy because I will be paid for riding my motorcycle - mileage and an hour of travel! This doesn't happen often but is really cool when it does. At the meeting I was one of the top four pharmacists recognized for preforming MTM (Medication Therapy Management) services over the last year, so that was cool.

    I arrived home in time to pack my swim bag and head to the Rec for Masters. As ususal, I tried to come up with a fun (albeit nerdy) workout in honor of Cinco De Mayo ...

    Uno: 500 warmup (200 swim/100 kick/200 pull)
    Dos: 5 x (200 on 3:30, 100 on 2:00)
    Tres: 5 deep water bobs
    Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST)
    Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out
    (Rec/Masters/2500 yds/60 min)
    -------------------------------------------
    I did my Build a 200 IM (50 stroke fast IMO into 150 DPS with snorkel; last 200 was IM on 2:47) and kicked the 100's (finished right at 1:30 which was a bonus).
    I did the 50's all backstroke, and the fast one was :31 with a flip. On the 25's, I did 12,12,11,10,10,8 (but the last one was almost catch-up drill )

    Today also would have been my dad's 71st birthday. It is neat checking out some old pics from family on various social media.

    Updated May 5th, 2015 at 11:18 PM by rxleakem

    Categories
    Swim Workouts , Reference: workouts
  5. 5|5|15 LCM

    1000 of drills, back, and breast

    100 as 50 AFAP / 50 easy with fins
    • need to breathe more streamlined while sprinting all out
    • 26 for the fast one

    12 x 12.8 dive from side AFAP on 1:00
    • 6's
    • breakout drills seem to have fine tuned my breaking of outs

    4 x 50 on 1:00
    • 37 (no fins), 39 (no fins), 45 (fins), 45 (fins)
    • The end of the second one had a hint of race-like pain. Used fins to try and keep some pace. Glad I'm not a mid-D man



    Was at track last Sunday doing easy sprints and fooling around. Did some broad jumps while landing in the long jump box (excellent way to train the broad jumps!)

    There were also some hurdles set to the 42" mark there. My wife was nearby, I had to show off, cleared it with a standing jump (two feet at a time) .
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    Uncategorized
  6. Week 136 - Tuesday

    by , May 5th, 2015 at 09:23 PM (After a long rest)
    I had a good night of sleep and felt good this morning. Today was my weights and a short loosen up swim.

    Weights

    i decided to go pretty easy today since its been a month since I lifted. I decided to do a circuit working everything and then to do a couple of rounds of abs.

    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)
    2x(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
    6x50 catchup
    16x25 with fins on :40 done as open, close, easy, fast
    400 easy

    i was sore after weights/dry land today.
    Categories
    Swim Workouts
  7. Tuesday, May 5

    by , May 5th, 2015 at 08:33 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    4 x 25 torque drill w/paddles
    50 EZ

    10 x 25 burst SDK + cruise @ 1:00
    150 EZ

    4 rounds w/fins
    4 x 25 @ 100 pace @ :30
    R1 = fly, R2 = back, R3 = breast, R4 = free
    1 x 50 EZ @ 1:00
    2 x 25 shooters @ :30 (those made sure my HR was up the entire set)
    1 x 50 EZ @ 1:00

    250 EZ

    2 rounds:
    1 x 100 backstroke kick @ 200 pace @ 1:45
    4 x 50 free w/paddles @ 200 pace @ 1:00
    2 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ

    Total: 3600



    Vinyasa Flow, 60 Min



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


    It was nice to get back to Pitt. The water was so cold compared to LA Fitness. It's set up short course except sometimes on Friday. But there are no blocks to use now bc they're all at the long course end.


    Later, since Mr. Fort is in trial all week, I took Lil Fort to yoga with me at 6:30 pm. It was her first class. We went to the Basics class, which is shorter and much easier than the regular class. Still, I got some stretching in, and worked up a sweat. It might have been the hottest vinyasa flow class I've ever attended. Lil Fort is such a mixture of Mr. Fort and me. Loose stretchy shoulders and really tight hamstrings and ankles. Hopefully, she'll want to go back.

    I'm also going on a little diet. I'd like to lose a few pounds. I'm going to take a page out of Stewart's book and cut out all sweets. I'll also try to avoid most bread and pasta.

    Updated May 5th, 2015 at 09:15 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  8. Sarasota Y Sharks Masters 5:30 AM Workout 05/06/2015

    by , May 5th, 2015 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT--MEET STARTS THURSDAY

    LCM
    WARM UP:
    2 X 200 3:45
    3 X 100 1:45
    2 X 100 kick 2:30

    2 X (3 X 100 free 2:00
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    SCY
    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Very tired today

    by , May 5th, 2015 at 07:40 AM (Mixing it up this year)
    After a day of heavy fruit I just had no energy today. I have to admit I really do better after high protien days or mixed protein/fruit/veggie days. This is week 6 of whatching what I eat. Bread is a no no for me. I just hate that I can't have it without my sugar getting too high in the mornings.

    Today I did my long swim and it was more relaxed rather than pushed. Went 3750.

    Oh well.
    Categories
    Swim Workouts
  10. Workout 05/04/15: evening

    by , May 4th, 2015 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    Took the week off from the pool last week, and finally went to the doctor to get my neck checked out. Was probably more serious than I originally figured, but I was given a small supply of anti-spasm meds that have really done the job of loosening it up and increasing my range of motion. Still a little tender, but overall much better. I also had the motorcycle serviced (and Lena picked out a riding jacket, so more rides with her this summer ) and most of the outside yardwork done.

    I went to the pool tonight and didn't have to share the lane. The fact that we had our first 80-degree day since September likely contributed to the empty water ...

    200 free/200 back/200 im drill
    600 shark swim with snorkel
    10 x 50 on :50 descend in pairs
    50 easy
    4 x 50 IMO sprint down,25 easy back
    50 easy
    100 loosen and out
    (Solo/Rec/2100 yds/40 min)
    ----------------------------------

    I felt pretty good in the water. With my improved focus on nutrition, I have dropped another 5 pounds so I have about 15 pounds to go. I should be able to start jogging again and also riding my bicycle to work as other ways to get some aerobics in.

    It is looking like I am 95% in for swimming my first Nationals this summer as I have the time off for an Ohio college visit/road trip to Cleveland with my son. We are also looking at catching an Indians game and maybe a trip to the Football Hall Of Fame on the way home. I also am planning to swim the OW Nationals at Lake George at the end of August, so a few meets. I am bummed that I have to work during the Baystate Games, which are at Harvard in July.
    Categories
    Swim Workouts , Planning
  11. Week 136 - Monday

    by , May 4th, 2015 at 09:02 PM (After a long rest)
    I had a terrific weekend in East Texas. For those who have not been to Texas the image of tumbleweed and 1960s movies is very much west Texas. Just east of Dallas all the way to the Louisiana border is east Texas and it's beautiful; tall pines, hardwoods, rolling hills, and some of the neatest old towns. My boss has a ranch between Athens and Palestine in the heart of East Texas. The ranch is about 300 acres with a 25acre pond that is fed by Bushy Creek. It's very secluded and the accommodation is setup as 4 houses; the bunk house, the guest house, my bosses house and the main house. Each house is luxurious and as my wife told me one time better than our house, and to think this is one of his get away houses. It's really awesome. I had asked my boss if I could take some of the guys down to fish and he not only said yes, he told us to spend the night which was great fun. As hard as I tried my wife and kids did not want to go so it was just 4 guys. We left after practice in Saturday arriving in east Texas around 3pm. By about 3:30 we started fishing and did not stop until 7:30. We cooked burgers and bratwursts on the grill and then headed back out to the pond and fished until midnight. I am not a big fisherman but two of the guys were and they came prepared with night lights. On Sunday we were up before dawn and fished from 5:45 until 3pm. Over the weekend we caught in excess of 100 fish made up of bass, crappy, and the biggest blue gills you will ever see. We had a blast and other than a little sun burn it was an issue free weekend and something I will most definitely do again.

    This morning I was physically tired but mentally recharged and looked forward to swimming. Today's workout was LCM and was an aerobic workout with a couple shorter fast 100s for good measure.

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

    main sets
    10x50 with snorkel on :40
    3x(500 alternating kick, free by 100, 300 pull descend by round, 100 fast free) 30 seconds between swims
    6x50 with fins catchup concentrating on high elbow on 1min

    warm down
    200 easy

    this was the longest workout I have done in a while and the taper is a distant memory from Nationals. I will be sore tomorrow.
    Categories
    Swim Workouts
  12. 5|4|15 SCM

    Didn't feel like swimming so I just grabbed the snorkel and flutter kicked without fins

    59 x 25m on 0:40
    • 32's - 35's



    Went for an easy unmotivated 1.6 mi run - 13:33

    HR once finished 154 BPM
    1 min rest 120
    2 min rest 114
    5 min rest 96
    10 min rest 92

    Updated May 5th, 2015 at 09:20 PM by __steve__

    Categories
    Uncategorized
  13. Monday, May 4

    by , May 4th, 2015 at 03:38 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:

    30 x 50 w/fins @ 1:00
    -- done as 25 fly @ 100 pace + 25 EZ
    100 EZ

    2 x
    4 x 50 hold best average @ 1:00
    -- did this 1 kick, 1 swim. The kick hurt after the double drylands yesterday.
    100 EZ
    extra 100 EZ at end

    5 x
    50 free w/paddles @ 200 pace @ 1:00
    50 free w/paddles @ 100 pace @ 1:00
    50 EZ @ 1:00

    150 EZ

    Total: 4200 x Karl's multiplier of .944 = 3,964.8


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

    I didn't have time to get to Pitt today. I had a dermatologist appt, just for a baseline skin cancer screening. I didn't think I had any terribly suspicious spots. But with fair skin/fair hair/blue eye and lots of time in the sun/lifeguarding slathered with baby oil in my youth, I thought it was prudent to go. And now I know I'm all clear. After the appt, I just went to LA Fitness. Next time I do that 30 x 50 set, I think I need to cut back the interval. Looking forward to Pitt tomorrow!
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 05/05/2015

    by , May 4th, 2015 at 11:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 200 3:45
    3 X 100 1:45

    1 X 300 choice
    Rest :20 @ 150
    Fins optional

    10 X 50 1:30
    Choice, #3-6-9 are fast

    SCY
    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Not a bad meet

    by , May 4th, 2015 at 07:37 AM (Mixing it up this year)
    This meet was just ok. Considering my diet and weightlifting this week I am not surprised that my times were just so so. I accomplished what I wanted which was to motivate two of my older girls to beat me. They did finally.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:23's
    200 free easy
    200 fly in 3:34
    100 free easy
    400 free kick w/zoomers
    100 free easy

    Total 3000 yards
    Categories
    Swim Workouts
  16. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 08:15 PM (The FAF AFAP Digest)

    Saturday:

    Swim/SCY/Solo @ LA Fitness

    Warm up:


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

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.


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


    Sunday:

    Drylands:


    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30


    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


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


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  17. Week 135 - Saturday

    by , May 3rd, 2015 at 07:10 PM (After a long rest)
    I organized for 4 of us from swimming to spend the weekend at my bosses 300 acre ranch with 25 acre stocked lake. As such I made arrangements with one of my friends to pick him up before practice so we only needed to take one vehicle. I woke up 30 mins earlier than normal and was a little tired after the week of travel to New Orleans.

    Our workout out today was lightly attended with many of the nationals team taking some time off. The pool was setup LCM and I felt really good.

    Warm up
    500 free
    6x50 catchup on 1min

    main sets
    5x100 kick fast on 2mins
    12x100 at 400 race pace on 2mins

    warm down
    400 easy

    i decided to use my snorkel for the 100s at race pace. I find sometimes I can relax with the snorkel despite not being quite as quick. I wanted to hold 1:06s and managed to do this which I was happy with. I had one slow 100 which was number 7 but other than that I held my goal time. Tom told me I kept slipping to a 4 beat kick so tried focusing on this and doing a 6 beat kick. I was very pleased with how I felt and the level of effort required to hit the goal time today.

    i am still trying to decide my meet line up and at this point would like to do nationals and the SPMS lcm meet but have not spoken with my wife yet. I am also trying to do 2 kids meets this summer along with two other local luck meets.

    The fishing trip was great fun despite getting sun burned on my knees(I even applied and reapplied sun screen). We must have caught 100+ fish and some really nice sized fish. I hope we can do this again with more of the guys from our team. It was a lot of fun!
    Categories
    Swim Workouts
  18. 5|3|15 SCM fins on

    Fins stayed on for entire swim

    Breakout drill:
    Push off to 3 or 4 dolphin kicks, transition to flutter kick (without pause) taking only one powerful stroke while holding a solid flutter kick with leading arm stuck to ear in streamline (for about 6 flutter kicks), complete cycle by taking next stroke and hold again (example: breakout drill with 2 fr strokes).

    This drill reinforces stremline at breakout, I found a common mistake is opening up at breakout and know I am guilty of this.

    20 x 25 on 0:30 breakout drill with 2 strokes + 2 fl strokes (snorkel)
    40 x 25 on 0:30 breakout drill with 5 strokes (snorkel)
    5 x 25 on 1:00 UWDK
    100 rollover drill
    100 back - 1:14 (rested)
    6 x 25 on 0:40 HUDKF (snorkel)
    Categories
    Uncategorized
  19. 5|1|15 LCM

    10 x 50 on 1:00 fr with fins/snorkel
    • 38 down to 32

    26 x 12.8 on 0:30 breakout drill
    • 4 dolphins + 8 flutter with one arm stroke, then 6 more flutters with another stroke
    • to avoid opening up by keeping one arm stuck at ear while fluttering

    6 x 50 kick on maybe 1:30
    • did flutter, frog, dolphin, flutter, side dolphin, side dolphin


    ran yesterday: 10 x 84m on 0:40 ( 21 -22 sec rest)

    then did weights / stretching

    also did weights today
    Categories
    Uncategorized
  20. 23.6 Yards?? Thur-Fri, April 30-May 1

    by , May 1st, 2015 at 03:20 PM (The FAF AFAP Digest)

    Thursday:


    I had a million things to do yesterday with friends coming into town. I contented myself with 45 minutes of yoga, stretching and RC exercises.


    Friday: Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull

    Main sets:

    2 x (25 AFAP + 50 EZ)

    30 x 50 w/fins @ 1:00
    done as 25 fast fly @ 100 pace + 25 EZ
    150 EZ

    4 x (50 AFAP kick w/fins + 100 EZ) @ 4:00
    -- 23 flats
    150 EZ

    8 x 50 smooth free @ 1:00
    50 EZ

    Total: 3700

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

    My times on the kicks were a little fast. And it seemed like I was hitting the wall a little early on the 25 flys. On a hunch, I asked the lifeguard if the pool was in fact 25 yards. Turns out, it is 23.6 yards. Who builds a pool that length?! Crazy.

    I've enjoyed not driving around so much the last week. But I am still looking forward to Pitt re-opening on Monday. I don't want to forget how to SDK!
    Categories
    Swim Workouts