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  1. Sat 3/8/14

    Due to the fact that I am just now entering this and I didnt grab my copy, i cant remember the entire w/o or the intervals. Getting older.

    200 swim
    6 x 100 (25 k on bk, 50 swim, 25 kick on side)
    6 x 25 sprint kick
    6 x 50 w/overkick and descend stroke count

    6 x 50 bk/br by 25 focus on turns
    4 x 75 (50bk, 25br)
    2 x 100 (25 fly, 50 bk, 25 br)
    100 IM

    The set I cant remember...then

    400 broken for 15 at the 200 negative split
    300 broken for 10 at the 150 negative split
    200 broken for 5 at each 50 descend
    100 off the blocks followed by 60 sec of verticle kicking

    Quick 100 w/d

    Almost 70 here this weekend so we spent most of it working in the yard. Long overdue and still have a long way to go.
    The wife and I did find time to head out for a nice meal Sat night. Very nice except that when I was pulling through the parking lot, a very young lady backed into my truck making a nice dent in my passenger door. Her comment to me was "Didn't you see me backing out?" So I have that to deal with this week. Almost glad it was my truck and not the wifes. We just got hers out of the shop from a similar incident. Guess we should just stay home
  2. 3|9|14 SCM

    600 free, S

    5 x 50 free on 2:00, S
    • 39, 37, 36, 34, 34

    50 easy

    25 free fast / 475 free easy, S
    • 15 / 7:58

    4 x 25 free fast / 75 drill, F, S
    • 13's on the fasts
  3. FINA, Sunday, March 9

    by , March 9th, 2014 at 05:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 30 burst + cruise from the blocks
    50 EZ

    4 x 25 burst + cruise from a push
    50 EZ

    30 x 25 free w/paddles
    odds = @ 100 pace @ :30
    evens = EZ @ :45
    200 EZ

    2 x (broken 100 AFAP w/fins + 200 EZ)
    breast (51), back kick (45)

    Total: 2875

    Stretching & foam rolling, 30 min


    Kinda tuckered out from that. Will start resting tomorrow.

    FINA rankings are out. I only got in a few events/meets in SCM and LCM due to the move and missing some meets, etc. I was most pleased with my 50 free LCM -- my first #1 FINA ranking in that event ever! And my best time since the rubber suits. A little bizarre that my SCM ranking was lower, but that was a bad swim.

    50 fly SCM (29.2): #1
    50 back SCM (30.6): #1
    50 breast SCM (37.0) #6
    50 free SCM (28.4): #4

    50 fly LCM (30.2): #1
    50 back LCM (32.4): #1
    50 free LCM (28.6): #1

    Updated March 9th, 2014 at 07:18 PM by The Fortress

  4. 80 x 25 Sunday

    by , March 9th, 2014 at 05:12 PM (Alex's swim journal)
    First time I've done this workout in a while, so I felt like I was working the rust out. But I needed the shorter reps and longer rest to feel myself swimming faster... otherwise it's easy to swim myself into a rut. Also, it was good to swim against Scotty again... schedules just hadn't worked out over the last couple of weeks.

    Here's how it went:

    Warm-up (500):
    400 EZ (100 fr, bk, fr, br)
    100 IM

    MS (2400):
    20 x 25 fly on :45 (:22-:23)
    100 recovery + master's minute
    20 x 25 bk on :45 (:20-:22)
    100 recovery + master's minute
    20 x 25 br on :45 (:24-:26)
    100 recovery + master's minute
    20 x 25 fr on :45 (:15-:17)
    100 recovery

    --The 20 x 25 sets take 15 minutes to complete, so we started a new set every 20 minutes to allow for a little recovery.

    Cool-Down (600):
    400 IM on 8:00 (6:51)
    200 EZ free

    3500 SCY/1h45m

    With the exception of freestyle, my times seemed a bit slow... maybe a second on fly, a couple of seconds on back, compared to where I was a month and a half ago on this workout. Freestyle doesn't seem to have suffered as much, but I've been paying a lot closer attention to my stroke counts than I was before, even if I haven't been putting in as many yards. Today I had a lot of reps in :16 with 16 strokes, which seems pretty balanced to me.
  5. 18 Month Cooper Clinic Physical

    by , March 9th, 2014 at 02:31 PM (After a long rest)
    A couple of weeks ago I had a complete physical at Coopers Clinic in Dallas. This physical coincided with me being back in the pool 18 months. The physical was very complete including blood work, full body MRI, stress test, hearing, vision, vocal chord exam, dermatology, nutrion analysis, a visit with a sports physiologist, etc. I got a two thumbs up during the visit but yesterday I got the written report they promised me giving me the details of my physical.

    I am not sure if i would have found the report so interesting if they had found some anomalies but they did not and the 60+ page report was very interesting. I am very pleased to say that there were no anomalies in the report.

    I found a few things in the report particularly interesting.

    • My body fat is now at 13.5% and by the health charts at 180lbs and 6'5" I am under weight and my body fat percentage is marginally under the healthy range for an adult male 40-44.
    • Comparing my stress test results from this time to the last time I did one(2009) were like results from two different people. In 2009 at 39 years of age I lasted 21 minutes where as this time I went over 30 minutes.
    • I live in Dallas where it is sunny most of the time yet my vitamin D levels were very low(25), and they want you in the 30-100 ng/mL.
    • I had overall high cholesterol but my LDL is low and my HDL is high and according to the report I don't need to worry about my total cholesterol. My heart was clear of any calcification so I am at low risk of heart problems.
    • Despite my life style change I still have elevated blood pressure which I am going to work on through refinement of my diet a little more. I plan on reducing my coffee intak in particular.

    As I have written previously I credit my life style change 100% to swimming. I know if I did not enjoy swimming and if I was not setting swimming related goals I would not have changed my lifestyle. 18 months in, I am now swimming at least once a day except Sundays and I try lifting and doing dry lands Tuesday, Thursday and Saturday. This is a big commitment and I know by doing this I miss time with my family(at least the evenings), however I also know that the consequences of my new life style are positive on my health, both physically and mentally and I know long term I will have a higher quality of life and hopefully for a longer amount of time.

    Another benefit I have found from my swimming is that I now have an even more special relationship with my daughter who is also swimming. I don't swim all her USAS meets but I do swim a few and get a very different perspective by being on the deck with her. I try to keep my distance so she has her space and time with her friends, but I am close enough that we can relate to things that happen on the deck. These will be very special memories for me that I would not have had,if it were not for swimming.

    I am still really enjoying my swimming(actually if it's possible I am actually even more crazy about swimming) and i am now at the point that my weight fluctuates very subtly from week to week. I still have the fear of putting the weight back on but my life style change seems to have stuck. Out of choice I still don't drink alcohol, eat deserts, and I avoid snacking but other than these i eat pretty normally.

    After going through a big weight loss and life style change I understand that it is a very personal thing and what works for one person may not work for another. I also realize that getting up at 4.30am and heading to the pool everyday may not be something that everyone is able to do or wants to do. I am not crazy(despite what my wife tells our friends when describing my workouts) and I too have those mornings where it's cold or I have achy muscles and staying in bed is a better choice, but I choose to get up and go to the pool. Its not because I want a healthy life that motivates me but rather because I have competitive swimming goals. Working towards these goals are what keeps me motivated. It's almost like the weight and health are a side affects of my swimming goals. I can't believe I was out of the pool as long as I was and in hindsight I wish I had never stopped swimming. I can't change my choices and all I can do is focus on continuing to have fun at something I have realized i love and is a very important part of my life.
    Weight loss
  6. Friday/Saturday - CDA Spring Splash Meet Recap (SCM)

    by , March 9th, 2014 at 03:50 AM (Fast Food Makes for Fast Swimming!)
    This was a long, long, very tiresome "weekend" for me. Mainly due to the fact that I haven't been training as well as I'd hoped I would've been at this point. But on the other hand I had quite a few good things happen too. First of all, my shoulder had very little to no pain over the weekend. The only hurtful swim was the 100 Free of all the events I did. Probably because I tried going too "all out" on it, and my body wasn't quite ready for that. Ibuprofin before the meet on both days did the trick though.

    Friday night:

    Warmups began at 7:00PM - <<<< Yep, that's right. 7:00 warmup, 7:45 meet start. They had 2 heats of 400 IM, 4 heats of 1500 Free, and 2 heats of 200 Fly. A true Brute Squad set of events on schedule, and I did them all.

    400 IM - 5:14.55
    31.21 / 37.14 (1:08.35)
    42.19 / 40.33 (1:22.52)
    45.89 / 47.18 (1:33.07)
    36.62 / 33.99 (1:10.61)
    Tiring race as it usually is. I took the fly easy, and was surprised with how quick I was. I swam this right next to Ellen Reynolds, 50 year old from Boise who was going for the WR time in the event...which she ended up tying exactly. I did beat her by 0.10 seconds, which is enough!! My fly gave me a big enough lead to hold off her backstroke, and the breaststroke I pulled away a bit, though I was shortening up greatly near the end. As I started free, I was dead, and it hurt. Ellen reeled me in on the first 25, and I did all I could to stay with her. It came down to the final surge on the last length to not get beat....and I was lucky on this one. It took nearly an hour to recover from this too!!

    1500 Free - 19:18.46 (800 split - 9:51.12)
    31.76 / 36.04
    36.59 / 36.58
    36.69 / 37.03
    37.14 / 37.36 (4:49.19)
    37.66 / 37.46
    37.68 / 37.66
    38.01 / 38.05
    38.03 / 37.38 (9:51.12) At this point I pulled my cap off...cooled down a 25 Back, and just cruised to the end alongside Larry Krauser who I was a 50 ahead of at this point.
    53.11 / 40.66
    39.86 / 39.39
    39.65 / 39.50
    39.05 / 39.53
    39.24 / 39.53
    39.99 / 39.42
    39.24 / 39.17
    It was a consistent race as far as pace goes. I was slowly slipping upward from the 300 point to the 800 point though. My game plan was just to go through the 800 "hard", and then cool down after that anyway.

    10:00pm (and 5 minutes/1 heat of 200 Fly rest before my 200 Fly)
    200 Fly - 2:30.95
    32.65 / 38.59 (1:11.24)
    40.76 / 38.95 (1:19.71)
    I almost made this a come from behind win. It's not often that I'm behind in the 200 Fly in my LMSC, and the guy ahead of me was wayyyyyy ahead of me. About 4+ bodylengths (seriously) at the 175. But I could see that he was dying hard. BIG piano hit him a few times. I outsplit him by over 6 seconds in the final 50 to almost outtouch him at the finish (missed by 0.4). I just didn't have the power after just getting out of the 1500 Free to be able to.


    Saturday (warmups 11:00am, meet starts 11:45am):

    400 Free - 4:42.85
    32.04 / 35.09
    35.60 / 35.81
    36.18 / 36.31
    36.41 / 35.41
    I had a race for the first 200 with a 22 year old next to me...same one that gave me a race in the 200 Free a couple months ago. Around the 300 I was hurting a bit, but kept on kicking to get through it. Managed to pull something out that is good enough.

    100 Free - 1:00.84
    29.20 / 31.64
    This was actually a little painful on my shoulder. Probably too much raw speed and power needed for this event. 22 year old Matt beat me for the first time today. I knew I couldn't do it.

    200 Medley Relay - Bill (68), James (37), Jack (82), Rick (61).
    Yep, I was stuck with the breaststroke leg of the relay. By default...2 guys couldn't do it because of their knees, and the other one Jack wouldn't have helped much by doing breaststroke. I split a low 36 though, so that was good. We had fun...just missing the Inland NW record in the event for the 240+ age group...though another relay team from CDA crushed us and the record time too.

    100 Fly - 1:04.89
    30.24 / 34.65
    Not too shabby!! I ended up getting 2nd place overall to the same guy who beat me in the 200 Fly the night before. But I was coming on the final length and almost go him again.
    It's kind of weird how close my 100 Fly time is to my 100 Free time, and how fly doesn't seem to hurt my shoulder either. ????

    25 Fly (unsanctioned) - 13.31 - pure fun!

    25 Free (unsanctioned) - 34.45 - "dove" in, kinda, and did V-sit scull drill to the other end. I heard lots of cheers and comments from the crowd.

    200 Back - 2:36.75
    36.37 / 40.13
    40.62 / 39.63
    This was another race I was in with Ellen Reynolds. I can say that I did beat her off the start and to the 15 meter mark (she has horrible starts and underwaters). Once I started swimming though, she was gone!! Another WR for her...going 2:22!!!!

    200 IM - 2:35.76
    31.44 / 41.65
    46.61 / 36.06
    The arch of my foot cramped on the 2nd length of the fly, and it was all downhill from that point. Cardio wise...I was dead tired at this point of the meet as well.

    400 Free Relay - Leadoff spot (immediately after the 200 IM)
    30.77 / 34.08
    Only thing more painful than a 200 Free was THIS 100 Free.


    Overall a fun weekend of swimming. I'm sure some of these times will be good enough for Top Tens...hopefully. Oh well, I did the best I could.