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  1. Sat March 12

    by , March 12th, 2016 at 05:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up

    500 various
    100 scull
    4 x 25 shooters
    100 EZ
    4 x :15 AFAP VK (around 40 kicks) + :45 EZ
    100 EZ

    Main sets:

    6 x 30 burst to 15 m off the blocks + cruise back
    -- 3 breast, 3 SDK
    100 EZ

    6 x 30 off the blocks to 15 m @ 100 pace + cruise back
    -- 3 breast, 3 back
    100 EZ

    3 x (25 AFAP breast off the blocks + 75 EZ)
    100 EZ

    5 x (25 AFAP breast w/fins + 75 EZ)
    100 EZ

    3 x 25 off the blocks, SDK w/chute, cruise back
    100 EZ

    4 x 25 w/chute & fins @ 1:15
    -- don't dare put on paddles yet
    300 EZ

    Total: 3275

    Did the usual foam rolling, flexbar exercises, zapping and icing.


    Pitt practice was cancelled last night. Having only done weights yesterday plus having tapered, I felt no need for my usual day off. So I went to Bethel Park. That's become probably my favorite place to train, mostly bc I can go off the blocks.

    I got myself signed up for the OSU meet and Canadian Nationals this am. Now I have to do my USMS entries and make some hotel reservations. I think I will only enter 5 events at nationals, including all 4 50s. I don't plan on resting that much, and I find 100s to be really difficult without some resting of the legs. So I'm keeping it low key before Canadian Nationals.

    Did my nationals entries:

    Event #11 - W50-54 50 Backstroke Seed Time: 27.27
    Event #25 - W50-54 50 Breaststroke Seed Time: 33.20
    Event #29 - W50-54 50 Freestyle Seed Time: 25.18
    Event #43 - W50-54 50 Butterfly Seed Time: 26.37
    Event #47 - W50-54 100 Breaststroke Seed Time: 1:13.45

    Updated March 13th, 2016 at 09:23 AM by The Fortress

    Swim Workouts
  2. Friday March 11

    by , March 12th, 2016 at 12:53 PM (The FAF AFAP Digest)


    rehab ex
    streamline crunches, 2 x 50
    streamline crunches on yoga ball with feet on wall, 2 x 20
    lateral raises, 50 x 4 x 6
    seated row, 60 x 3 x 15
    good mornings, 80 x 4 x 5
    back squats, 100 x 4 x 4
    kneeling ab crunches, 140 x 1 x 15
    hip thrusters, 35 x 3 x 15
    glute isolator, 60 x 3 x 6 each leg
    hip abductor, 120 x 4 x 6
    explosive leg extensions, 10 5 x 3 x 15
    knee tuck jumps, 5


    I also went to the chiro yesterday. The elbow is still very gradually improving. It's difficult to do drylands with an elbow issue though. I'd like to do the hard core work on my TRX, but don't dare to yet.

    I entered a few meets:

    1. Mt Lebo Meet, March 20
    -- This meet is at Lil Fort's high school and just minutes from my house. Plus, I'd hate to not support a local USMS meet. I will use it purely as a sprint workout. Entered:

    200 free (for 50 split request) -- I will have to assess whether I can really do a flip turn in the 4 feet deep shallow end during warm up
    50 breast
    50 fly
    100 breast

    2. Huntington Meet @ OSU, April 2
    -- I'll probably rest a couple days for this meet

    50 back
    50 breast
    100 IM
    50 fly

    3. Canadian Nationals, May 20-23

    50 Butterfly - 0:29.39
    100 Breaststroke - 1:22.50
    100 Medley - 1:10.66
    50 Freestyle - 0:27.81
    50 Breaststroke - 0:36.97
    100 Backstroke - 1:10.08
    100 Butterfly - 1:12.50

    -- I entered the 100 fly as a seventh event, but doubt I'll stick around until Monday to do it. Plus, it's super hard. There is no good place to swim 50 free. It's back to back with the 100 IM. But I don't want to do a split request swim at 9:00 am either. Too damn early.
  3. Week 180 - Saturday

    by , March 12th, 2016 at 11:14 AM (After a long rest)
    I had a decent night sleep but work up thinking work around midnight. Tom is still out of town and I told everyone I would be on deck at 7am this morning. Late yesterday I realized there was no life guard scheduled to be on deck so I would not be able to swim. I made a few calls and arranged for one of the age group coaches to be on deck at 5am before she went to a water polo tournament with the HS kids. My self and one of my training partners swam about 90 minutes. I then got out grabbed a coffee and was back on deck at 7am to coach the larger group.

    I have not not done the 16x100s in a while and I can tell the pneumonia has reduced my aerobic capacity. I hurt pretty bad today even with a slight twist to the 16x100s aimed at making it a little easier.

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

    main sets
    8x75 on 1:10 as kick,drill,swim
    4x(4x25 on :30 with a flip turn as open,close,easy,fast)
    4x(4x100 on 2mins at 500 race pace, 100 easy on 2mins)
    100 easy
    6x100 IM on 1:30

    warm down
    400 easy

    i held :57s throughout the 16x100s which I was happy with but these hurt really bad, especially the last 6 or so. I would not have been able to do these straight today. I plan on taking a nap and having a leisurely weekend.
    Swim Workouts
  4. Fri Mar 11

    by , March 11th, 2016 at 08:31 PM (Senior Sprinting)
    200 warmup
    6x25 all out on 1:00: 2fr, 2fly, 2 fr
    50 ez
    40 nb
  5. Thursday March 10

    by , March 11th, 2016 at 09:38 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

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

    100 EZ

    8 x (25 AFAP kick with board (dolphin or flutter) + 75 EZ) @ 3:00
    50 EZ

    5 x (25 AFAP belly shooter + 75 EZ) @ 3:30-4:00
    200 EZ

    Total: 2750


    I was tired after yesterday's effort, so kept it to AFAP 25s -- though I did quite a few of them. I did them all kick to give my elbows a break after the last couple days. Off to another chiro appt soon.
    Swim Workouts
  6. Week180 - Friday

    by , March 11th, 2016 at 08:59 AM (After a long rest)
    I slept well last night and felt good when I woke this morning. My daughter and two of her friends decided to come to masters practice this morning so it was a slightly earlier than usual start so I could pick them all up. It's nice to see the girls excited about swimming and after practice we had breakfast together. Good stuff!

    i felt crappy in the water until about halfway through this workout but then loosened up and felt OK.

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

    main sets
    12x25 free on :30 done as 3x (open, close, easy, fast)
    12x50 free with snorkel on :35
    100 easy
    12x75 kick on 1:10
    100 easy
    12x100 on 1:30 odds IM,evens back

    warm down
    200 easy

    i was holding 30s on the 50s on :35 and despite this hurting I was pleased with this set and think we need to more of these aerobic threshold type set. The kick I was coming in on 1:05s. The 100s I was 1:10 on the IMs and 1:07/:08 on the back. Despite being tired on the last set I tried relaxing as best as I could throughout this set.
    Swim Workouts
  7. Workout 03/11/16: morning

    by , March 11th, 2016 at 08:44 AM (Maple Syrup with a Side of Chlorine)
    Modified Taper workout #3 - before long day number 3.

    200 Fr/200 Bk/200 IM drill w/u

    Do TWO cycles of:
    - 50 kick on :55
    - 150 FR Pull on 2:00 with buoy

    Do TWO cycles of:
    - 50 DPS Bk
    - 75 DPS Bk, 25 FAST Bk

    50 EZ

    4 x 25 Burst and cruise FR

    100 loosen and out
    (Solo/Rec/1650 yds/30 min)

    Normally I do four cycles of the kick/pull set, then add another round of 25's fast IMO.
    Tags: taper
    Swim Workouts
  8. March 11, 2016

    by , March 11th, 2016 at 08:37 AM (Workout Swimmer)
    Interesting few days. . .
    We had this tiny little meet - more of a time trial, on Wed night. We have in Florida "Senior Games" - Tallahassee has a dismal participation rate in the swimming portion anyway, but one must at least swim in the local meet to qualify to go to the "state" meet, where actual competition will be, in December. So I went. After waking up at 4:30 because? I just did. Swam my usual 5000 LCM workout that morning, saw 22 patients, "flew" in after my usual one hour commute for a 15-20 minute warm-up & we had the meet. It was basically an entire meet in 2-1/2 hours, with one gentleman who took 2-1/2 minutes to do a 50 free. He swam the 200 breast, 200 back - 6 events in all. This was nice, because my 100 breast was to be followed immediately by my 50 free, and we had combined heats of men and women for that 100 breast, which meant a couple of seconds rest only, right? (Just like workout) But no, this gentleman was in the breaststroke heat with me, and so I got an extra 5 minutes before my 50 free, lol. I just swam everything about workout pace (1:20ish) but I still was pooped after the 200 and then 500.
    This morning I got to swim solo again - looks like the beginning of a trend. Did a boring 4000.
    I'm getting worried about my ability to go "fast" in the St.Pete meet, since I don't seem to be able to convince myself to work hard, when I swim in an empty pool all by meself. Next week will be more of the same, with the kids on Spring Break. Gotta do it somehow!!

    Updated March 11th, 2016 at 06:56 PM by Celestial

  9. Tue-Thur Mar 8-10

    by , March 10th, 2016 at 06:25 PM (Senior Sprinting)
    10 or so starts off the blocks at lunchtime
    Bridge later


    400 warmup
    4x50 from the blocks, easy down, fast back
    More starts
  10. 3|10|16 SCM

    Day off from pool yesterday so I was partially rested enough for a speed day. Partially because I worked the legs quite heavily last night with the weights (iso leg presses, straight leg DL's, barbell step ups).

    5 x 50 on 3:00, as 25 moderate sprint / 25 bk + IM turn

    AFAP (crude)
    5 x 50 on 5:00, as 25 AFAP fr / 25 ez bk or br

    5 x 100 on 5:00, as 25 AFAP fr / 25 ez fr / 25 bk / 25 br

    5 x 25 AFAP fr

    1 x 25 AFAP fr with hydro fins (12 flatish)

    Most of the 25 fr's were 14 low's, some were 14 mids, and the few remaining may have been just under. Again, not sure (level of accuracy) - do tend to be conservative. But several or more tenths of timing error happens easily, whereas 1 tenth of improvement for a 25m swim is a significant change. Anyhow, at least results were precise and comparable with each other, and so forth ..

    The two of the fastest ones were done with dolphin kick. Now I must decide on whether I should use the dolphin free for the 25 event next month. Will it be a faster swim while suited up, off the block (not implying I literally suit-up, jumping off the block), on race day? Wonder if I would be able to SR a 25 in a 100 and find out.

    Updated March 10th, 2016 at 09:22 PM by __steve__

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

    by , March 10th, 2016 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    16 X 25 :40

    1 X 100 kick 2:15
    8 X 50 kick 4 on 1:10 4 on 1:00

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    4 X 50 1:00 #4 on 1:30
    Four rounds--choice
    50's: odd: easy even: fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Week 180 - Thursday

    by , March 10th, 2016 at 08:47 AM (After a long rest)
    The last month has been a yo yo of emotions primarily related to my health but I feel like I am finally on the mend. My chest is way less congested and after yesterday's practice I am feeling like I can swim again. The only side affect of the antibiotic and new inhaler is that I am constantly dehydrated and drink a lot of water which during the day is fine but I must have woken up at least 5 times last night to go to the bathroom. I did manage to get to bed early and the sleep I did have was good but I could have done with a few more hours of sleep this morning. Instead I got up and went to the gym. Our pool is officially closed this week but I ok'd it with Tom and since I got qualified as a life guard as part of my coaching certs I sat on deck while the rest of my training group swam. I did dry lands before they swam and like yesterday felt much better.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball and the power roller throughout the abs section which hurt today.


    Yesterday I found out that Leslie and I were AllStar for 2015. Congratulations Fort! On the personal side I am very proud of this one since its my first AllStar and also based on #1s across the entire year in my age group 45-49. I had a strong SCM season, that unlike my scy and lcm was uninterrupted by illness. I am hoping that my momentum from SCM will carry into 2016. With world's next year I am not sure if I am going to taper for all 3 seasons this year or not.
    Swim Workouts
  13. Wed March 9

    by , March 9th, 2016 at 07:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    10 x 25 burst SDK to 125m + cruise @ 1:00
    150 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    extra 50 EZ

    modified USRPT set with fins:
    16 x 25 (4 x IM order) @ 100 pace @ :40-:45 -- switched to :45 after first 4
    :45 rest
    12 x 25 (3 x IM order) @ 100 pace @ :45
    :45 rest
    8 x 25 (2 x IM order) @ 100 pace @ :45
    :45 rest
    4 x 25 IM order @ :45

    250 EZ

    Total: 3050


    I went to Sewy today instead of Pitt. It was just too mobbed on Monday with only two long course lanes. And long course has no appeal right now. Was pretty bushed after the IM set.

    I'm trying to do my entries for the Huntington/OSU meet on April 2, but I'm stuck. The 50 back and 50 free are back to back and I wanted to swim both ... I could possibly do a split request in the 100 back ... I want to practice my 50 free Lochte turn in yards and I want to make sure of my stroke count in the 50 back in yards (I've seen videos with both 7 and 8 strokes before the turn.). Will definitely enter the 100 IM. I could piss people off by doing a split request in the first event, the 500 free. That would ensure my events are spaced out sufficiently, but 20 lengths seems so excessive. I couldn't even keep track.

    Updated March 9th, 2016 at 08:59 PM by The Fortress

    Swim Workouts
  14. Week 180 - Wednesday

    by , March 9th, 2016 at 02:08 PM (After a long rest)
    Yesterdays out and back to Phoenix made for a VERY long daYesterdays out and back to Phoenix made for a VERY long and tiring day. As a result I did not get much sleep last night and was really hurting when I got up to workout. Luckily I felt much better in the pool than I have in quite a while and the anti-biotics and inhaler the doctor put me on seem to be helping. Fingers crossed I can catchup on my sleep tonight and also I can continue to get better.

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

    Main sets
    10x75 kick with fins on 1min
    8x50 stroke/build on :50
    16x50 free at 200 race pace on :55
    100 easy
    6x200 IM alternating swim and kick. Swims on 3mins and Kick on 3:30

    Warm down
    200 easy

    My original plan for the race pace set was to do 2 hard, 2 easy but felt ok so ended up doing them all hard and managed to hold solid :27s. I deliberately did not push too hard and felt ok compared to normal. The 2 IMs I held 2:30s and the kick I held 3mins.


    I just looked up my FINA Rankings and was pleasantly surprised:

    100m free 6th
    200m free 2nd
    400m free 5th
    800m free 6th
    100m back 7th
    200m back 3rd

    100m free 10th
    200m free 7th
    400m free 4th
    800m free 6th
    100m back 6th
    200m back 7th
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 03/10/2016

    by , March 9th, 2016 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:15 3:00
    2 X 100 1:45 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 50 build 1:00
    1 X 100 fast
    Four rounds--choice

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:30
    3 X 100 1:20
    1 X 200 3:00
    2 X 100 1:15
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. WR Vids, Tues March 8

    by , March 9th, 2016 at 10:20 AM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    russian twists on incline w/plate, 10 x 3 x 25
    captains chair leg raises, 3 x 15
    bulgarians in streamline, 2 x 10 each leg
    good mornings, 75 x 4 x 5
    seated rows, 60 x 3 x 15
    hip thrusters w/plate, 25 x 3 x 15
    single leg stand in streamline on flat side of bosu
    lateral raises, 40 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    standing broad jumps, 5
    extreme angle iso squat, 5:00

    1000 EZ in the pool


    Went back to the gym after three weeks out, and am predictably sore today. My chiro suggested that I could try some seated rows at a light weight avoiding a full arm extension. That didn't seem to bother my elbow too much.

    If anyone is interested, here is Swim Outlet's 2016 tech suit review: I wouldn't mind trying the Arena Carbon Ultra at some point, but it is so expensive -- just like the newest Speedos. I raced in regular Arena Carbon Pro last weekend that I purchased on sale for $290, almost half the price of the newer model. I do agree with the Jaked review. My Jaked fits like a dream, though I still think the Carbon Pro has more compression.

    I noticed our RAM mixed 200 free relay (160-199) was #3 in the world last year. Pretty good since we were almost at an aggregate age of 200.

    Here is the video of my 50 fly. I see two mistakes: my legs appear to be separated a tiny bit on the start and I did not need that second breath on the second length. It seemed to slow me down. And I have seen my turnover faster on other vids. Next time, I will take a 2-3 strokes before breathing on the second length so that I hopefully I will only need one breath. I think I could also get a couple tenths more from a block with a fin. From Jim's commentary, you would think I was swimming the worst race of my life ... haha

    Here is the video of my 50 back. I can definitely see the glide into the turn, though with another stroke I would have jammed it. I could have taken one more kick on the second 25 and had a smoother breakout. Always things to improve. But I do think that was one of my best starts ever.

    Updated March 9th, 2016 at 11:49 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  17. Workout 03/08/16: evening

    by , March 8th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Easy day off today, going to Chapel at the college then running some errands. I also emailed out a final reminder for the mini meet in town in about a month. No entries yet but that is least we have the pool, officials and timing systems in place to hold the event.

    Taper workout #2

    200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR/BK DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    8 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/57 min)
    Good workout with the team tonight. Carol and Jim swam with me, and Tim did the workout on his own (first time he has done a workout!). Matt and Peggi were on their own. Planning to swim on Friday before work, then Mon, Wed and Thurs next week.
    Tags: taper
    Swim Workouts
  18. 3|8|16 SCM

    8 x 25 to 50 seconds on 2:00 elastic tethered swim

    • 1 x 15m on 1:00 UWDK
    • 1 x 50m on 1:00 as 25 bk / 25 br (reverse flip turn)
    • 1 x 25m on 2:00 fr nb

    15 x 30m on 1:00 as 15m sprtfr / 15m bk / bk2br turn

    15 x 12.5m fr on 1:00

    25 head-up dolphin kick fr

    25 AFAP flutter kick (@ surface)

    25 AFAP dolphin kick (@ surface)

    Regarding the tethered swims, judging from distances achieved, I found an interesting fact that breaststroke generates almost the same amount of force as free. The greatest force, by about a yard of stretch, is using free with a dolphin kick (over flutter). Also found no difference between breathing left or right. Haven't tried fly or backstroke yet.

    I constructed it with following equipment:
    • 10' of ~1/2" aerospace grade shock cord
    • 2 ea red exercise bands (doubled up in loops)
    • clips
    • shockz jumping waist band

    below is a crude diagram:

    Click image for larger version. 

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    It has a good amount of linear stretch with progressive resistance (doesn't stretch out real easy then suddenly stop)

    Updated March 8th, 2016 at 10:51 PM by __steve__

  19. Sarasota Y Sharks Masters 5:30 AM Workout 03/09/2016

    by , March 8th, 2016 at 11:39 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick +100 swim

    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 x 100 IM 1:45
    1 X 100 free --

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 on 2:00--warm down

    Swim Workouts
  20. Monday March 7

    by , March 8th, 2016 at 11:24 AM (The FAF AFAP Digest)

    Swim/LCM @ Pitt

    Warm up:

    400 various
    100 scull
    100 fly drills

    Main sets:

    5 x 100 kick w/fins, UW35 m first 25
    100 EZ

    4 x 125
    -- done as 50 @ 100 pace + 75+ EZ
    100 EZ

    5 x 100 @ 2:05
    #1 & 4 fast backstroke kick w/fins (1:05s)
    rest EZ
    100 EZ

    4 x 100 @ 2:05
    done as 50 fast flutter kick w/fins @ 100 pace + 50 EZ
    100 EZ

    Total: 2900m


    I was not terribly excited to see the pool set up long course ... it will be that way all week bc it is Pitt's spring break. I felt light in the water, still feeling tapered, but long course feels hard after a taper. I went in the slower lane so that I could lead. The first two sets were 200s and I cut them back to 100s and just took lots of rest and chatted with Bill.

    There is some uncertainty about what will happen to Team Pitt with the regime change for the U of Pitt swim team (Chuck Knoles retired). He is the owner of the club team and masters teams. I really hope the team is not just eliminated ... I don't really want to re-invent my swimming life again. So trying not to worry about it right now.

    We actually have a local masters meet here in Pittsburgh. It is at Mt. Lebanon High School on March 20 -- 5 minutes from my house. I am trying to decide if I should enter and use it as a sprint workout or just do my own workout that Sunday. The only thing really holding me back is the 4 foot shallow end. I can't practice actual racing turns in that depth.

    Updated March 9th, 2016 at 11:34 AM by The Fortress

    Swim Workouts