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  1. 7/12/14

    I guess I'lll try this blogging thing again. Quite a bit of rest on this one but it was painful. The pain didn't really set in until about half way through the main set while climbing out for sprint 25's.

    400 free
    200 IM kick/drill
    100 IM swim
    200 kick w/fins
    -25 on right side
    -25 on left side

    200's on 3:30
    25's on 40, odds from the blocks

    200 free build within each 50
    4 x 25 sprint
    200 free neg split
    4 x 25 sprint
    200 build
    4 x 25 sprint
    100 scull

    5 x 100 pull @ 1:40 breathe 3/5/7/9 by 25
    -cruise this and stretch out

    200's on 3:45
    25's on 40, odds from blocks

    200 back build within each 50
    4 x 25 sprint
    200 breast neg split
    4 x 25 sprint
    200 IM build
    4 x 25 sprint IM order
    100 scull

    200 w/d

    3800 scy

    Climbing out took its toll on me a little. With the extra rest came expected speed. I'm quite happy with today's results.
    Categories
    Uncategorized
  2. Friday, July 11

    by , July 11th, 2014 at 04:31 PM (The FAF AFAP Digest)

    Swim/LCM/Solo

    Warm up:


    600 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 shooters w/fins + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:10
    50 EZ

    4 x (25 fast kick + 25 EZ) @ 1:00
    50 EZ

    5 x (6 x 50 w/fins)
    1-4 = fly/back/breast/free @ 200 pace @ 1:10
    5 = fast kick @ 100 pace (:31s) @ 1:10
    6 = EZ @ 1:30

    6 x 50 DPS free w/paddles @ 1:00
    10 EZ

    Total: 3450 m


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

    Well, I can see why Mark complains about long course stroke workouts. The short axis strokes are particularly hard. Didn't feel great, but at least I got myself to the pool! I'm off to VA this weekend to see Teen Fort. I would love to swim with my team, but GMU is closed for 3 months this summer. So I'll be on my own.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-07/14/2013

    by , July 11th, 2014 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

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

    9 x 100 2:30--choice
    #3-6-9 are fast

    4 X 250 4:00
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Week 93 - Friday

    by , July 11th, 2014 at 02:59 PM (After a long rest)
    To this point in my adult life I have not been a fan of massages; I know that too many this reaffirms how weird I am, but there is something about a stranger touching me that I have always found quite off putting. This all said I have changed my mind. Due to my soreness I asked my wife to arrange a deep tissue massage for me. I think my actual words were, "please arrange for a former east german swimmer to pound on my back and shoulders for an hour and a half". When I showed up for my appointment I definitely did not have anyone that looked like my description. Instead TC was a very small South Korean man with a very soft voice. You can imagine what I was thinking! After about 30 seconds I realised TC was a very skilled massage expert who also must have been a former Judo world champion. I went from speaking to complete silence within 30 seconds. I have never ever felt so much pain and pleasure in my life. TC continued to beat, stretch, twist and thump my back, shoulders, neck and legs for another 1.5 hours. When I was done I had not said a word, I was out of breath, and mush. At the end of my appointment I made my next one and signed up for the once a month massage for the next year(seriously). It was awesome.


    I had a lousy nights sleep, probably due to the pain, and pleasure of the massage, and probably only got a couple of hours of sleep before I had to get up for practice. Todays workout was much less yardage again(second day in a row). I felt sore from the massage in the warmup but when we got to the main set I felt pretty good and had a great set of 50s at 800m pace. I am feeling much better than I thought at this point with only 23 days til worlds.

    Warm up
    400 free with snorkel
    6x50 alternating finger tip drag and catchup on :50

    Main sets
    10x50 drill build by 25 on 1min
    20x50 with tempo trainer holding 33.5 per 50 to my feet on 1:07(one beep of rest on the tempo trainer)
    6x100 kick on 2mins

    Warm down
    700 LCM with snorkel perfect swim

    Total 3500LCM

    On the 50s at 800 pace I was comfortably holding 32-33s and on the last 6 picked up the pace dropping to 28 on the last one. There was quite a bit of rest on these pace 50s but I felt like I had a lot of easy speed. I am feeling really good and more rest will really help. Considering we have not even really started our taper yet I am swimming very well at the moment.
    Categories
    Swim Workouts
  5. 7|10|14 bike ride / Columbus swim

    30km out and back ride through nice scenery and terrain.

    Destination: El Puerto de Santa Maria, for a swim. Chose this place from google maps because the inlet is smaller than the width making smoother and warmer water. My calculations were spot on as it turned out to be a nice swim. Water was about 75⁰F, there were plenty of landmarks on the horizons to help me one-eye-breathe navigate.

    The ride was the best part taking me through a variety of stuff while culture bouncing off the coastline.
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    All were selfee's and shots from bike taken from waterproof fujifilm XP with mini tripod.

    Was a 4 hour trip. The only energy source or fluid I had was a beer at the beech, thus I bonked on way back in the headwind. I did drink like a camel prior so I didn't dry out.

    Updated July 12th, 2014 at 02:58 AM by __steve__

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  6. A harder workout with the new toy

    by , July 11th, 2014 at 08:00 AM (Mixing it up this year)
    Ok I am getting the hang of this Garmin and now carry a pair of reading glasses to the pool to look at it during practice. Still experimenting with it but I like getting my average splits per 100 when doing longer swims.

    Today I was joined by several masters due to overcrowding in their lane. I just adapted to their workout since I was doing a distance day.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy
    2x400 free w/paddles & bouy
    4x50 fly
    300 free kick w/zoomers
    200 free w/snorkle and steady kick

    Total 3000 meters
    Categories
    Swim Workouts
  7. Workout 07/10/14: OW evening

    by , July 10th, 2014 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Wow, back to back OW dips! After last night's most excellent adventure in the Berkshires, I met with Greg and Melissa at Lake Paran closer to home. The water was in the low 70 's with some very refreshing cold spots. We did two loops near the boat launch on the south side of the lake before Melissa headed home, then Greg and I investigated the weeds in the middle. I logged 1.15 relaxed miles in just over 50 minutes.

    Updated July 10th, 2014 at 10:58 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  8. Thursday, July 10

    by , July 10th, 2014 at 04:16 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:

    Warmup:


    600 various
    3 x 50 scull
    2 x 4 x 25 shooters w/fins + 50 EZ
    50 EZ

    Main sets:

    4 x (10 x 25 w/fins @ 100 pace + 50 EZ)
    R1 = back, R2 = breast, R3 = free, R4 = dolphin kick
    -- I was going to entirely bag any race pace efforts for awhile, but these weren't too bad, though I did miss a couple.

    300 EZ

    Then I modified an aerobic set that I made Mark do last night. Naturally, I eliminated the fast 100 fly. Used :30 per 25 interval.

    25 fly + 50 back + 75 breast + 100 up tempo kick
    25 back + 50 breast + 75 free + 100 up tempo kick
    25 breast + 50 free + 75 single arm fly + 100 up tempo kick
    25 free + 50 single arm fly + 75 back + 100 up tempo kick

    200 EZ

    Total: 3750


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

    Well, that felt harder than it should have. As I was adding up the yards in my head, I was wondering how on earth Ellen Reynolds (superstar who just aged up into my age group) does 6,000 7x per week ... Still, given the circumstances, I feel that was good enough to merit my birthday dinner at Wild Rosemary tonight. :-)
    Categories
    Swim Workouts
  9. Week 93 - Thursday

    by , July 10th, 2014 at 01:59 PM (After a long rest)
    I went to the pool last night and did a really good dryland workout consisting of 3 rounds of(5 minutes of Abs done as 45 seconds on, 15 seconds off; crucnhes, leg lifts, v sits, planks, one arm one leg planks, and 5 minutes on the vasa swim trainer). I cant definitively say I have never ever sweat so much in my entire life. Surprisingly I felt pretty good both during and after this session. We did an 800m loosen up swim after the dryland workout and again I felt pretty decent.

    I slept like a rock last night and woke feeling ok this morning. I still have soreness across the top of my back and shoulders but it feels like its getting better. Todays workout was less distance but higher intensity and despite not feeling rested I felt lighter and easier in the water.

    Warm up
    4x200 with snorkel on 3mins swum as drill swim by 50


    Main sets

    4x(2x50 on :40, 1x100 kick on 2mins) with instructions to get heart rate up
    200 easy
    3x(broken 200 on 5 mins, swum as #1 50,100,50 #2 100,100 #3 100,50,50 with 10 secs rest after 50s and 15 after 100s)
    4x100 on 2mins perfect swim
    8x50 on 1 min swum @800 pace

    Warm down
    100 easy

    Total 3300LCM

    On the transition set I held 33s on the 50s and 1:45s on the kick 100s. On the broken 200s I went 2:14, 2:12, 2:10. The first one I was not aggressive enough on the first 50 but as the set went on I got better. I was pretty pleased with this set and even more excited about how I felt. The pace 50s I was holding 33-34s to my feet.

    The broken 200s definitely hurt but no where near as much as I hurt last week on a similar set(scy). I start my taper on Sunday(3 weeks out) and I am in better condition for sure than previous tapers and really excited for worlds.
    Categories
    Swim Workouts
  10. Playing with the new toy

    by , July 10th, 2014 at 07:36 AM (Mixing it up this year)
    Since I have to have blood work drawn this morning I know enough not to swim hard raising my blood sugar. A nice easy swim today.

    500 free
    500 free kick w/zoomers
    200 free ez
    500 free
    5x100@2:15 back
    500 free w/ snorkel maintain 6 beat kick
    300 free kick w/zoomers

    Total 3000 meters
    Categories
    Uncategorized
  11. Workout 07/09/14: OW evening

    by , July 9th, 2014 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    With storm clouds rolling into town, I headed south to the Berkshires of Massachusetts to join the Simon's Rock crew for a Wednesday evening open water swim (my first). I picked up my buddy Brent in Williamstown and we car pooled down to meet up with the crew. Instead of a swim from the public boat launch on the southern part of Goose Pond we journeyed to the northern end of the Lake for what was dubbed an epic swim, which did not disappoint.


    (Looking east along the north end of Goose Pond. The canal is along the northern edge of the lake)

    The water was rough in the main lake, with small whitecaps forming and strongly pushing us towards the opening of the canal. Goose spills into a protected reserve called Upper Goose Pond, which is actually on the Application Trail route in the area and is totally undeveloped. Swimming through the canal was indeed a treat, made possible due to some heavy storms over the past few days. The trees formed a strong canopy over the passage, and I kept feeling like I was moving through a scene from an Indian Jones movie! Goose is pretty deep, but the canal was quite shallow in places and full of some wonderful rocks and schools of fish to follow.


    (Here is Todd coming through the winding passage)

    The view from the other side, into Upper Goose Pond, was absolutely stunning and the water was transformed from a rough swell to near placid conditions. The sun was starting to lower as we headed out to explore the small island and take a short break before heading back through the canal to our launch beach.


    (The pod of swimmers, nine in total, as we headed away from the mouth of the canal to the island right of center with our safe swimmer buoys in tow)

    We swam into the sun the whole way back, and once we returned to Goose Pond after the canal the churning water met us along with the wind. It was a tough swim back but we were able to sight off a lone tall tree on the northern edge of the lake.

    The conditions (despite the wind) were most ideal for a swim, with the water in the upper 60's and the air in the upper 70's. Our track shows a 1.77 mile jaunt in total, and the storms affected my area did not materialize during our swim. Besides the tremendous beauty of the area and the great fellowship with the swimmers there, the previous few times this particular path for this swim has been aborted due to the summertime storms that seem to flare up so quickly. I was so excited to be able to join in this adventure!
    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  12. July 9, 2014

    by , July 9th, 2014 at 02:17 PM (Trying to Train Smarter, Not Just Harder)
    Hard workout today - worked more parts of it than it seems like I have been able to lately.

    1300 w/up which included 300 of drills
    10 x 200 descending intervals, adding and taking away toys as needed
    (zoomers only on last one)
    100 easy
    3 x 300 "breast" - increasing amount of breast in each 300
    100 easy

    Have been at the new job for 2-1/2 weeks now. The drive is no big deal, as long as I don't get mesmerized on the road - sure beats bumper to bumper traffic! Have to get out of the pool promptly at 7, in order to be ready to drive at 7:30, but I've taken to working nearly the entire workout. Water is amazingly cold (77) and inspires me to go fast, just to make it through the warm up. It's great after that initial shock wears off.
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    Uncategorized
  13. Week 93 - Wednesday

    by , July 9th, 2014 at 10:48 AM (After a long rest)
    I went to bed early last night because I was really tired. I woke this morning still feeling physically tired. When I got to the pool Tom said we would be doing a long recovery type workout, which sounded good. Despite the word recovery I was whooped today. In particular my arms seemed heavy and sore today.

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

    Main set
    6x500 on 7:30 swum as 2 perfect stroke, 1 kick, 2 build, 1 perfect stroke

    Warm down
    12x50 finger tip drill on 1min

    Total 4300LCM

    Nothing really to comment on today other than it felt like a really long workout. I am heading back tonight for dryland and an easy swim. Fingers crossed I will start to feel better soon.
    Categories
    Swim Workouts
  14. 7|9|14 SCM

    Rode bike to pool
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    600 WU as:
    22 x 25 fr on 0:30

    4 x 50 fr on 2:00

    5 x 50 fr on 3:00 as 25 AFAP / 25 easy

    5 x 25 fr on 1:00 as 12.5 burst and AFAP 3-4 strokes / easy glide free to wall

    4 x 25 flutter kick with board on 2:00 AFAP
    • if I'm not mistaken - the first one was like solid sub-17 (could be mistaken though), the rest got slower to 0:22 on the last.


    1 x 25 dolphin kick on back, hands at thighs
    • front thighs suffered a crampin-burn




    Rode to beach for a quick ocean swim out and back - not much. Did breaststroke most of the way back.

    Updated July 9th, 2014 at 10:00 AM by __steve__

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  15. A great distance workout today, key word descend!

    by , July 9th, 2014 at 07:27 AM (Mixing it up this year)
    This was a great distance workout today and I am able to hit times I haven't hit for a long time.

    500 free
    500 free kick w/zoomers

    2 times thru w/paddles & bouy
    2x200@3:30 free went R1-3:13, 3:07, R2-3:06, 3:02
    4x100@1:45 free went R1-1:34, 1:34, 1:32, 1:32, R2-1:31, 1:30, 1:29, 1:28
    4x50@1:00 free EZ
    1 minute rest

    300 free EZ w/snorkle
    200 free kick EZ w/zoomers

    Total 3500 meters
    Categories
    Swim Workouts
  16. 7|9|14 Spanish Blog

    7|6|14

    Took a long 2 hour walk (with some running) at night.

    The pool here is under construction but there is a another SCM backup located about 3 miles away from hotel. I rented a cheap mountain bicyle to get me to and from places which has been quite handy, but my butt is not used to being in saddle and is starting to become painful. Also had to tune the bike myself as it was not in working order.

    7|7|14

    Rode bike to gym at 5:30 am and worked out. Then rode bike to pool. The water temp in low 70's as the night temps are just now starting to climb. Didn't do much worth logging about because I'm still acclimating down from the high 80 water temps I've been used to.

    Ate lunch then rode bike to the beach with goggles and board shorts. Just did 3 minute bouts of sea swimming of mostly fly, back, and floating at 3 different areas. Also traveled on bike along beach and bike path. Sea temps very cold for me at 70.0 ͦF ! (http://www.seatemperature.org/europe/spain/rota.htm) About 20 miles total worth of cycling for the day.

    7|8|14

    Still jet lagged so I took it easy and spent afternoon at beach. Went for swim in rough water area for 10 minutes. Used fins and did mostly dolphin and flutter kicking on back. Found an area without waves and did a 12 minute out, and 14 minute back swim (with short fins). Also did two 1 minute sessions of fly within swim. About 10 miles worth of cycling.

    Managed to get 9 hours of sleep last night so I'm finally rested and on my new schedule.
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  17. Back, Tuesday, July 8

    by , July 8th, 2014 at 04:59 PM (The FAF AFAP Digest)
    I'm back from my European sojourn. Not so happy to be back save for real AC, but back. I was out of the water for 17 days. Since I wasn't in the best condition before I left due to goofing off after my meet was cancelled, I'm in terrible shape now. I've never taken this much time off in my masters career. I'm hoping it helped all the muscles and micro tears repair. It's probably not a bad idea to do something like this on occasion anyway.

    We had a wonderful time. I most enjoyed the time in our flat in Venice and our day trips from there. Venice is so unique, like a dream -- truly a world apart. Having a lot of time there made it easy to see every part of the city, not just the touristy bits. If anyone needs tips, let me know. We didn't wait in a single line! And I may have developed an addiction to prosecco and Luisa pinot grigio.

    I did do a lot of walking every day -- usually over 10 miles, sometimes 15. I also lifted a couple times and hit the ellipse. But none of that helps for swimming.

    Anyhoo, I managed to get myself to the Lebo outdoor pool today despite some serious jet lag. I had thought adult swim was from 12-1, but it was from 11-12. So it was only long course for my warm up and then switched to short course. I had forgotten how strong the currents are in that pool. I felt like I was really getting bounced around. Didn't do anything fast and seemed easily winded.

    600 various in long course

    8 x 50 @ 1:00, 2 x IM order drill

    8 x 50 kick w/fins 2 :50
    50 EZ

    5 x (3 x 50) @ 1:00
    1 = free, 2 = breast, 3 = kick
    50 EZ

    8 x 50 w/fins @ 1:00
    odds = single arm fly
    evens = dolphin kick
    100 EZ

    Total: 2750

    Updated July 9th, 2014 at 12:03 PM by The Fortress

    Categories
    Swim Workouts
  18. Week 93 - Tuesday

    by , July 8th, 2014 at 08:39 AM (After a long rest)
    I got ahead of myself in my Saturday post when I said we were done with dry lands before worlds. I got a text yesterday from coach saying he wanted 30 mins of drylands and an 800 easy swim last night. Looks like we will be doing abs and vasa swim trainer this week before full taper kicks in next week(I can't wait).

    So last night I did 15 mins of abs, 15 mins of the vasa swim trainer and the 800 easy swim. I did the workout as 3 rounds of 5 mins of abs and 5 mins on the vasa trainer. The abs work I did, 45 seconds on and 15 off, consisting of crunches, v-sits, leg lifts, planks and cycle sitting. We have two types of vasa trainer; one that you lay stationary and paddle and one that's inclined and you pull your body along the bench, I alternated between the two machines.

    I had a good nights sleep but this morning I was sore and tired; in particular my arms were heavy today.

    Warm up
    600 free with snorkel

    Main sets
    4x(3x50 on :40, 1x100 on 1:10, 100 easy on 2mins)
    3x300 perfect stroke on 4 mins
    3x(100 kick on 2mins, 50 AFAP on 1min, 50 back on 1 min)

    Warm down
    10x50 finger tip drill on 1min

    Total 4000LCM

    I hurt most of the main set and had very heavy arms. I held 33-35 on the 50s and was touch and go on the fast 100. The 300s I was cruising and getting about 10 secs rest, although once again my arms felt very heavy. I finally got going on the next set when one of my training partners put fins on and started racing on the fast 50s. I was 30,30,29 from a push by round. Hopefully I will feel a little better tomorrow. As I write this my shoulders are wrapped in ice and hope this makes my shoulders feel better.

    Updated July 8th, 2014 at 08:46 AM by StewartACarroll

    Categories
    Swim Workouts
  19. Backstroke work today

    by , July 8th, 2014 at 07:36 AM (Mixing it up this year)
    Decided to work on backstroke today. One of these days I will need to do a fly workout but I have not been in the mood.

    500 free
    500 free kick w/zoomers
    10x50@1:10 back w/paddles descend 1-5, 6-10went 58, 55, 55,53, 53, 58, 58, 55, 51, 48
    500 back kick w/zoomers alt by 50 streamline kick, fashion model, arms perpendicular
    10x50@1:00 free odds as 35m moderate/15m sprint evens 15m sprint/35m moderate
    300 free EZ w/snorkle
    200 free EZ kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  20. Distance Monday

    by , July 7th, 2014 at 09:54 AM (Mixing it up this year)
    Late to the pool today so tried to cram in as much as I could.

    500 free
    500 free kick w/zoomers
    3x500@9 free w/paddles & buoy went 8:05, 8:07, 8:00
    300 free w/snorkel
    200 free w/zoomers

    Total 3000 meters
    Tags: workouts
    Categories
    Uncategorized