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  1. Friday, Jan 16

    by , January 17th, 2015 at 12:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    4 x (10 x 25 @ 100 pace @ :45 + 150 EZ)
    R1 = SDK to 15 m @ 100 pace then cruise
    R2 = fly w/fins
    R3 = fly w/fins
    R4 = breast
    extra 100 EZ

    2 x (25 AFAP belly shooter from the blocks + 25 EZ)
    -- these didn't go so well, I was too tired from the prior set
    50 EZ

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

    Total: 3050


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

    I was somewhat tired from yesterday's effort, so decided to do 100 pace work. Will hit the gym today.
    Categories
    Swim Workouts
  2. 3000 with a broken 1650

    by , January 17th, 2015 at 12:05 AM (Alex's swim journal)
    Again, I felt like I was swimming in jello today... just real lethargic, low energy, couldn't speed up my turnover. I did 3000 and decided to do a broken 1650 to get a baseline. Wow, have I lost a ton of fitness since last year! I think I ended up around 27:15 after subtracting the :10 rests. I was flirting with 25:00 the last couple of years for my 1650s in the middle of spring, so this seems like a huge step back (even from last week).

    Here's the whole thing:

    WU:
    400 EZ on 8:00
    4 x 100 fr on 2:00 (1:29-1:33)
    4 x 50 fr on 1:00 (:42-:44)
    4 x 25 fr on :30
    100 bk

    MS (broken 1650)
    400 + :10
    300 + :10
    200 + :10
    150 + :10
    100 + :10
    50 + :10
    100 + :10
    150 + :10
    200
    = 28:35 (-1:20 = 27:15)

    CD: 150 bk

    This total time was slower than my LCM 1500 in June; even slower than my SCM 1500 in my first meet ever, just over two years ago... after making so much progress, it's sad to see it all vanish in a matter of months; hopefully it won't take too long to get back into the swing of things.
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    Uncategorized
  3. Workout 01/16/15: noon

    by , January 16th, 2015 at 02:44 PM (Maple Syrup with a Side of Chlorine)
    Quick lunchtime dip ...

    200 free/200 back/200 im drill
    400 free with AP
    400 shark swim
    4 x 50 on traffic (25 easy, 25 IMO fast)
    100 loosen and out
    (Solo/Rec/1700 yds/35 min)
    --------------------------------

    Feeling a bit better and took advantage of sleeping in again this morning. Felt a little sluggish in the water, but that could have been helped by the warm water.

    I am off with the boys to a youth retreat this weekend with others from their school. My first time going and I am looking forward to seeing how God will work through the kids (and adults) through the speakers and time of getting to know each other better.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2015

    by , January 16th, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 150 2:30
    1 X 200 KICK 5:00
    4 X 150--50 free/50 stroke/50 free 2:45

    8 X 50 kick 1:10

    2 X 100 strong 1:45
    1 X 200 fast 4:00
    Three rounds, pull or swim
    Negative split 200's

    1 X 200 IM 3:30
    4 X 50 1:05 #4 on 1:30
    Three rounds.
    50's: choice/no free

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  5. holding pattern...

    by , January 16th, 2015 at 10:27 AM (Alex's swim journal)
    I was only able to get in two swims this week, so I'm really looking forward to getting in today around noon. Waiting for the refrigerator delivery now! Tuesdays and Thursdays have been really busy, but especially so this week, so no swim. Monday and Wednesday I managed about 2000 each day. My Wednesday swim felt extremely slow, even though I'd had a day of rest... thought it should have felt faster. Here's what I did:

    400 EZ fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    4 x 50 bk on 1:00
    4 x 100 bk on 2:00
    200 bk on 4:00
    200 EZ fr

    Felt so lethargic, which was disappointing on a short workout... felt much better in the 3500+ workouts this weekend. Could be the late evening time (I'm pretty tired after 7:30 or 8P), but I think it's the lack of sleep this first week with the students back on campus and me scrambling to put classes together while scheduling already for next fall. Crazy time!

    After briefly inching ahead of my GTD goal, I'm now almost three miles behind again! Catch-up on the weekends; fall behind during the week.
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    Uncategorized
  6. Week 120 - Friday

    by , January 16th, 2015 at 09:51 AM (After a long rest)
    Tom keeps telling me feeling in the pool is overrated and today was a prime example. I felt like complete dodo but actually was swimming quick. I have a little chest congestion which never helps. Luckily it's a loose congestion and just catches me every once in a while when you feel something move and you have to cough(enough on that because we all know how gross chest hacking can be). Today the pool was really crowded. First the pool is setup for the meet today with 2x25yd pools with a couple of extra warm down lanes between the bulkheads plus the baby pool. As such there were less lanes than normal. The meet this weekend is going to be huge and is also heats and finals so there are no normal kids workouts today or tomorrow. As such some of the kids not swimming this weekend in the faster groups swam from 5-7am. Add in the two high school groups of kids who normally swim later this morning at 5:30am and then masters and it was really crowded. I know relative to other masters programs we are totally spoilt with lane space but I t's the first time I have had to share a lane in months. Most of the masters lanes had 4 or 5 swimmers and my lane had just two of us and as such I definitely can't complain. The lanes are really wide when setup for the meet but with all the swimmers it was pretty choppy again by our standards.

    Today was was a mix of aerobic, fast aerobic and race pace.

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

    Main sets
    6x100 kick on 1:45
    500 with paddles no bouy on 1:20 base
    2x250 with paddles no bouy on 1:20 base
    5x100 with paddles no bouy on 1:20 base
    descend by round
    20x25 on :30 with a turn swum at 100 race pace
    6x50 on 1min swum as 25 fast counting strokes, 25 easy with 3 less strokes than first 25

    Warm down
    200 easy

    I held 1:22-1:23 on the kick set but felt pretty awful; tiredness and sore quads. On the 500 with paddles I went 5:11 which I was really surprised at because I felt pretty easy. It helped having someone fast in my lane as my rabbit to catch. On the 2:50s I went 2:35,2:33 which again I felt awful on. I was having a hard time hitting my turns at the bulkhead end for some reason which throw everything off each 50; like I was starting from stationary each time. The 100s I was holding 59s and had the same feeling of being just urgh. On the race pace 25s I gave it my all and held 13s with a turn which in reality may have been a little quicker due to sighting challenges with the clock. So really I am swimming ok but just feel pretty crappy. Maybe Tom is right on feel being overrated. On the last set I was doing 11-12 strokes at speed and the 9 coming back which almost felt like I was swimming in glue. I get why we are working on stroke count but i think my problem at times is tempo and lengthening just slows my tempo down considerably.

    I think I need to talk to Tom a little about my workouts again. I think we are doing some good stuff but our yardage is inching up again and I am tired. I wanted to do some base building at the beginning of this cycle but want to make sure we don't loose sight of what worked before Christmas, less quantity and more quality.
    Categories
    Swim Workouts
  7. Another good distance set

    by , January 16th, 2015 at 08:18 AM (Mixing it up this year)
    I love long swims.

    500 free
    500 free kick w/zoomers
    1650 free w/paddles & bouy broken as 11,10,9,8,7,6,5,4,3,2,1@:10RI final time after subtracting 1:40 was 22:13
    350 free w/snorkel ez

    Total 3000 yards
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    Uncategorized
  8. Week 120 - Thursday

    by , January 15th, 2015 at 09:57 PM (After a long rest)
    Today was a weird day. I was tired when I woke up and have been feeling tired all day. At some point during my work day I tried setting up a meeting with someone for Friday which in the context of our conversation sounded like a few days away and someone gave me a funny look and asked, "you do know that Friday is tomorrow right", to which without even thinking I asked what day was it. For some reason I had it in my head that today was Tuesday and that I was planning a meeting at the end of the week, which somehow in my head was three days away. I don't know why ,but somehow this week has just got away from me. I have a lot going on at work right now and I think it's playing into my tiredness.

    This is morning I did swim bench and abs and then did a very easy swim.

    Weights
    10 mins vasa swim trainer
    10 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    Swim
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    6x100 free on 1:30
    300 easy
    Categories
    Swim Workouts
  9. Thursday, Jan 15

    by , January 15th, 2015 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    850 various

    Main sets:

    6 x 25 burst SDK + cruise @ 1:00
    50 EZ

    5 x (25 AFAP from the blocks + 75 EZ)
    2 x free (11s), back (12), fly (12 flatfish), breast (14)
    100 EZ

    8 x 50
    odds = fly w/fins @ 100 pace @ 1:00
    evens = EZ @ 1:30
    100 EZ

    8 x 50
    odds = back @ 100 pace w/fins @ 1:00
    evens = EZ @ 1:30

    4 x 25 back, work on wider entry
    4 x 25 chest press fly
    50 EZ

    stretch cordz swim out to resistance and then ... (calling it 200)
    2 x :20 fast backstroke kick
    2 x free w/paddles, 15 fast strokes
    2 x breast, 10 strong strokes
    100 EZ

    Total: 3300


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

    Today, the Pitt head coach was there early and he gave me a few technique tips. Backstroke -- I'm very smooth and moving through the water nicely but am overreaching, need a wider entry. Fly -- hips are too low, need more of a chest press on that 100 pace. Starts were too flat -- I knew this while I was doing them. Probably rusty from not doing them in awhile when Pitt was closed or so long.
    Categories
    Swim Workouts
  10. 1|15|15 LCM

    by , January 15th, 2015 at 04:51 PM (Blog)
    400 drill with fins
    600 back with fins
    3 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30, 29, 28)
    2 x 150 head-up fly-kick free on 3:00 as 50 dr/100 easy fr, with fins and snorkel (34, 35)
    1 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30)
    10 x 50 fr as 15m / 35m (sprint / easy) free on 1:00 with fins and snorkel
    104 fr in 13m area with fins and snorkel
    260 fr in 13m area with snorkel
    260 fr in 13m area with fins and snorkel
    100 flutter kick fast (1:54)
    200 flutter kick easy

    Did drylands mon, tue, and wed
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/16/2015

    by , January 15th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 1:50 1:40
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    12 X 50 1:10
    odd: easy even: fast--choice

    1 X 150 cruise 2:30
    1 X 100 fast 2:30
    Four times through

    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  12. A little back stroke

    by , January 15th, 2015 at 08:18 AM (Mixing it up this year)
    Just a little back stroke, but not enough to agrevate my elbows.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles held 1:40's
    5x100@1:45 free w/snorkle went 1:35, 1:33, 1:31, 1:30, 1:30
    500 free kick w/zoomers
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  13. Week 120 - Wednesday

    by , January 14th, 2015 at 09:42 PM (After a long rest)
    I had a good night of sleep last night and a decent workout but was a little tired on the race pace set today. We did the race pace set towards the end of the workout and did more faster mid distance work before the set than usual.

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

    main sets
    4x200 free with snorkel descend 1-4 on 3mins
    3x(2x100 kick on 1:50, 200 stroke(back) on 3mins
    100 easy
    16x50 free on :50 swum at 200 race pace with a turn at 50

    warm down
    5x100 free perfect stroke on 1:30

    On the descending 200s I started out on 2:12 and dropped about 3 seconds per 200 and finished on 2:03. This is definitely not slow but felt a lot harder than last weeks descending set. On the kick and back set I was holding 1:25s on the kick and then went 2:10s on the 200 backs. Tom said I was out in 1:04s and back in 1:06s. I did not feel too bad on these and these times are quick for me but I was tired. On the 50s at 200 race pace I was out on :27 on the first 2 but then was 27/28s to my feet on the remainder of the set. I just could not get on pace today. Based on how we swim this set strictly I should have stopped after I missed my first 50 but kept going. I really tried picking up the 50s a smidge to hit my pace but my stroke count went up as I got further into the set and just did not have it today.

    I have a kids meet this Saturday(the Greater Southwest Invitational - this is the meet I tapered for last year) and I am swimming the 200 free and the 200 back. My daughter(11) is swimming on Sunday somi get to compete and also be Dad this weekend. I am going to back off on weights tomorrow and instead will do more of a loosen up swim.
    Categories
    Swim Workouts
  14. Wed., Jan. 14

    by , January 14th, 2015 at 08:49 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    deadlift, 75 x 4 x 8
    face pulls, indeterminate weight (#5) x 3 x 25
    seated leg curls, 90 x 4 x 8
    back extensions, 150 x 4 x 8
    plate loaded rows, 80 x 4 x 8
    altitude drops, 10
    extreme angle iso squat, 2:30
    ab work: streamline crunches, med ball crunches, yoga ball roll outs


    Stretching, 15 min



    Swim/SCY/Solo:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 100 DPS back w/fins & paddles, focus on technique @ 2:00
    100 EZ
    4 x 100 DPS free w/fins & paddles, focus on technique @ 1:50
    100 EZ
    4 x 50 breast w/fins & paddles @ 1:15
    50 EZ
    3 x (25 shooter + 25 breast kick on back)
    50 EZ

    Total: 2200


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

    I decided to lift at Pitt today. This was a good call because then I could get in an EZ technique type swim afterward.

    I was very excited to hear that the Albatross meet will be held on March 21, so I will rest some for that. I will either swim 50 back/50 breast, 50 fly or 50 back/100 back/50 fly. Those are the lineups I've swum the last 8 years. And, since they never change the order of events, I won't either! Note to Jazz: 50 free is out because it is 10 minutes after 50 fly.

    Mr. Fort and I were pondering the fate of aging for masters athletes last night. The go to trainer here in Pitt says that the 50s is the decade where athletic performance declines the most and injuries are most likely to rear their ugly head. We have certainly had the most injuries then. In the last four years, I've had a labral tear, elbow tear and RC tear. Mr. Fort has had quite a few injuries too. One of mine was sheer stupidity, but the others were probably age and fragile shoulders.
  15. Sarasota Y Sharks Masters 5:30 AM Workout 01/15/2015

    by , January 14th, 2015 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Until further notice we will be swimming LCM on M-W-F and SCY on T-T

    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 fast :45 #4 on 1:15
    Four rounds, 1 round of each stroke IM order.

    16 X 100 pull
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  16. Great set today, one of my favorites

    by , January 14th, 2015 at 08:18 AM (Mixing it up this year)
    This is a great one for distance work.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 holding 1:23's
    #6-9@1:30 went 1:20, 1:20, 1:21, 1:21
    #10-12@1:25 holding 1:20's
    #13-14@1:20 went 1:18, 1:20
    #15@1:15 went 1:21 can't do this last one any more
    5x100@2:00 free EZ w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  17. Workout 01/13/15: noon and evening

    by , January 13th, 2015 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    I have been dealing with the onset of a head cold and skipped swimming on Sunday and Monday in order to get some rest. There is a high school swim meet today at the pool, so I decided to get in a quick swim at lunchtime in case the evening was cut too short.

    200 free/200 back/200 IM drill
    500 Noah's Ark with AP
    100 kick/200 Pull/50 kick
    (Solo/Rec/1450 yds/30 min)
    ---------------------------------
    Went out to lunch with my daughter to the Blue Benn Diner and we enjoyed some great food and conversation. I had the Ratatouille Omlete and cinnamon-raisin toast - delicious! Emma also singed up to audit a class at the Bible College here in town for the spring semester on Thursday nights: she is taking Revelation and I will be taking New Testament II. Tonight ...

    100 easy free
    3 x
    25 kick/25 fly/25 pull, :10sr
    25 kick/75 swim/25 pull, :10sr
    50 kick/50 choice, regroup
    (Masters/Rec/1000 yds/45 min)
    ------------------------------------
    Rather an easy workout since we were unsure of the timing of practice. Greg and Rachel were there and did a longer warmup. I was playing around with the GoPro in order to test different taping angles. I would welcome any suggestions for mounting or positioning of the device in order to get good shots for stroke feedback. I am think that a pole mount would be beneficial for close-up above and below water shots.

    It was a cold walk home and I could tell by the way that the porch creaked that it was below zero. Current temp = -2 (the high today was around 13. At least the sun was out, highlighting the frosted white peaks of the mountains surrounding town against the beautiful blue sky.

    Updated January 15th, 2015 at 12:20 AM by rxleakem

    Categories
    Swim Workouts
  18. Week 120 - Tuesday

    by , January 13th, 2015 at 09:50 PM (After a long rest)
    I was congested last night and could not stop coughing so took an alkaseltzer nighttime decongestant. I slept like a baby and don't think I moved at all during the night. This morning I felt pretty good and I enjoyed my weights and recovery swim.

    Weights
    10 mins vasa swim trainer
    3x(leg press, leg extension, lunges, squats, leg curls) 10,8,6 reps by round with increasing weight, 80%, max, fail
    10 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    Swim
    400 free with snorkel
    6x50 catchup on :45
    6x100 free on 1:30
    200 easy

    I worked my legs pretty hard today and I am very sore.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/14/2015

    by , January 13th, 2015 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    1 X 50 fast 1:15
    Two rounds

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 easy 1:15
    1 X 100 build 2:00
    1 X 100 fast 2:30
    Four rounds

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    Descend 200's 1-3
    Descend 100's by round (each round of 3 faster)

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  20. Monday, Jan 12

    by , January 13th, 2015 at 12:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 rounds:
    8 x 25 @ 100 pace @ :45 + 150 EZ
    R1 = back (15 lows)
    R2 = breast (17 high-18, 17 is a bit too fast)
    R3 = free (14s)
    R4 = fly w/fins (11high-12)

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

    Total: 2950


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

    This was my 7th workout in a row, and I was tired after the sets of race pace 25s. I'm taking the day off today and getting a long overdue massage.
    Categories
    Swim Workouts