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  1. Thursday, July 24

    by , July 24th, 2014 at 07:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    100 fly drill
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    Did a modified version of an IM workout that I gave my team last night. IM is so much harder than just doing sets of the same stroke. Yikes.

    16 x 25, 4 of each stroke @ :30
    # 4, 8, 12, 16 fast
    1 x 50 EZ @ 1:30
    4 x 50 back kick w/fins, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    1 x 100 IM fastish
    1 x 100 EZ

    12 x 25, 3x IM order @ :30
    1 x 50 EZ
    4 x 50 dolpin kick on back w/fins, hold best average (:27s)
    1 x 50 EZ @ 1:00
    1 x 200 IM broken for :10 @ 50s
    1 x 100 EZ

    8 x 25, 2x IM order @ :30
    1 x 50 EZ @ 1:00
    4 x 25 fast kick + 25 EZ kick @ 1:00
    1 x 50 EZ @ 1:00
    1 x 200 back
    1 x 100 EZ

    extra 150 EZ

    Total: 4000


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

    I need to work on fly. It felt pretty awful. I think some USRPT sets are in order. I am really glad not to be tapering right now! There is some definite taper angst going around.
    Categories
    Swim Workouts
  2. 200 miles

    by , July 24th, 2014 at 04:48 PM (Alex's swim journal)
    203 miles year-to-date, to be exact. It's been a rough spring and summer so far in terms of training... all the pressure of the move, which is finally coming to a head, after fourteen years in the same place, has taken its toll on my training. I'm lucky to get in 4x a week, some weeks over the last couple of months it's been only 3x. Either I haven't had the time or, more likely, the motivation and/or energy. Swimming has definitely been on the back-burner, but today I felt pretty good... well, good when the workout was over. Did 3000:

    400 EZ on 8:00 (mixed drill, free and back)
    4 x 100 fr on 2:00 (1:28ish)
    4 x 50 fr on 1:00 (:41ish)

    Main set was 1800/36:00:
    3 x 200 fr on 4:00 (2:56-2:57)
    6 x 100 fr on 2:00 (1:25 x 2; 1:26 x 2: 1:27 x 2)
    12 x 50 fr on 1:00 (averaged :41)

    200 cool-down (all backstrk)

    The main set was 1650 pace set, I guess, the 200s were probably a little faster than current pace, the 100s started off in goal pace and then dropped back toward my pace from last spring; the 50s were a little faster than goal pace.

    A measure of my fitness and motivation was that this is an absurd amount of rest in comparison to the workouts I've been doing for 1650 pace over the last couple of years (usually a 1:40-1:45 interval for 100s and 3:20-3:30 for 200s at 1500 pace). I keep telling myself that this is just maintenance work and it's off-season for me now anyway. I imagine a few months after the move, things will start to get back to normal (whatever that is!).

    The move is set for the first week in August. We have an offer on the house here, awaiting the reappraisal, so hopefully that all goes off without a hitch... the offer has just come in in the eleventh hour, but it will be a huge weight off our shoulders not to have to carry that mortgage with us down to Texas.

    For now, we'll be renting a townhome near Aaron's High School... keeping an eye out for nice homes/neighborhoods in the school district over the next few months. Our unit is right across from the pool, though it's a small one... probably 15-20 yards in length. Being so close though, it might entice me to get in and work on the underwater dolphins and other drills that don't necessitate a full-length pool.

    We did our LCM state champs here in WI a month ago already... hard to believe. I swam the 1500 and all the back events. My 200 back was an LCM PR by nearly :12. And had me briefly in the top 10 for that event this season... oh so briefly! My 1500 came in at 26:16, almost :30 faster than last year. The focus on form, even as the volume has fallen off this year, is starting to pay off.
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  3. Week 95 - Thursday

    by , July 24th, 2014 at 12:54 PM (After a long rest)
    I had a hectic day yesterday including a two hour delay leaving Dallas on Southwest to Austin. I had meetings in San Antonio so rented a car and rushed down to San Antonio for the afternoon. My wife and daughter drove down later in the day and we met up for dinner in Austin.

    This is morning I swam with Nitro. It was a fun time swimming with and Mr Unruh and the gang at Nitro. This was a good taper workout with lots of rest and only a little bit of up tempo swimming.

    Warm up
    300 free with snorkel
    300 back
    200 kick
    100 swim

    Main sets
    2x(4x100 swum as
    #1 75 easy 25 fast
    #2 50 easy 50 fast
    #3 25 easy 75 fast
    #4 100 fast

    16x50 on 1:15
    swum as 4x(50 easy, 50 build, 50 easy, 50 fast) alternating rounds of free and back

    Warm down
    700 perfect stroke

    We treated the 100s more like build than fast and got down to 1:05 on the fast one. I swam these all with a snorkel and felt good. The 50s I was going 32-33 on the fast back and 27-28s on the fast free. It was hard seeing the clock today so I maybe off a second on some of these.
    Categories
    Swim Workouts
  4. Easy day of sorts

    by , July 24th, 2014 at 07:22 AM (Mixing it up this year)
    Did some breaststroke work today along with a few sprints. My knee held up better than expected on the breast kick. Sprinting felt really good today. Shoulders are still somewhat sore from the distance work I have been doing lately.

    500 free
    500 free kick w/zoomers
    5x100@1:40 free w/paddles & bouy held 1:32's
    300 accordian drill w/br fins & snorkle
    4x50@1:15 breast pull w/zoomers
    4x100 from block as 25 sprint/75 easy free odds free evens fly
    100 free EZ

    Total 2500 meters
    Categories
    Swim Workouts
  5. 7/23/14

    Small showing tonight. Must have missed the memo on where the social gathering was....again. I did get my own lane tonight for this quick one.

    200 free
    200 IM drill
    100 scull

    6 x 150 w/fins r/15 done as
    -50 kick, 50 drill, 50 build to sprint
    -went FR,FLY,FR,BK,FR ditched fins and BR
    200 kick w/fins pop up to catch a quick breath and back down
    -working on holding streamline position
    10 x 25 kick @ 30 sprint
    50 EZ

    3 x 200 pull @ 3:00
    #1 moderate
    #2 rest 5 at 100 and negative split
    #3 faster than number 2

    6 x 75 @ 1:30 moderate/sprint/moderate by 25
    -went fly/back/breast x 2
    50 EZ

    6 x 100 @ 1:45 middle 50 hard, 25's cruise
    #1 25 free/50 fly/25 free
    #2 25 free/50 back/25 free
    #3 25 free/50 breast/25 free
    #4 25 fly/50 free/25 back
    #5 25 back/50 free/25 breast
    #6 25 breast/50 free/25 fly

    200 w/d

    3850
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  6. Workout 07/23/14: morning

    by , July 23rd, 2014 at 07:56 PM (Maple Syrup with a Side of Chlorine)
    I ran 2 miles last night after work, a hot and muggy 20 minutes. A quick swim this morning at the Rec, and it was packed. I did 1200yds in about 20 min. My oldest brother and family are visiting from Washington State, so I'll be spending a good bit of time with them over the next week. Big extended family reunion this Saturday.
    Not sure how much swimming I'll be getting in.
    Categories
    Swim Workouts
  7. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 03:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

    12 x 25 burst + cruise @ 1:00
    200 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


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


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 04:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout-07/25/2013

    by , July 23rd, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be away on Friday so I am going to post the workout now.

    LCM
    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 strong--85/90% 3:00
    Four rounds, choice.

    4 X 200 3:20
    4 x 150 2:30
    Pull/Last 50 is fast on all swims

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout-07/24/2013

    by , July 23rd, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 x 50 kick 1:20

    10 x 100 2:15--choice
    #1&2: Easy
    #3-10: 50 fast and turn/50 easy

    1 X 300 IM 6:00
    1 X 300 Free 5:15
    1 X 200 IM 4:00
    1 x 200 Free 3:00
    1 X 100 IM 2:00
    1 x 100 Free --

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  10. Week 95 - Wednesday

    by , July 23rd, 2014 at 09:05 AM (After a long rest)
    I had to travel to Montgomery Alabama with work yesterday and it was a long day. I got to the house around 9pm and after eating and cooling off I did not get to bed until 10pm which is late for me. In fact I don't recall the last time I was still awake at 10pm. It's rare. Anyhow, I had a good nights sleep and felt much better this morning than yesterday morning. Fingers crossed I will have a good week. I am heading to Austin and San Antonio for work today and tomorrow and then to cheer my daughter and her teammates at TAGS on Friday through Sunday. I plan on swimming with Mr Unruh at Nitro but I am under strict orders from my coach on total meters to swim and the amount of intensity. Mr Unruh and I tend to enjoy racing each other and if we are not careful limbs could be floating in the pool at the end of practice; I can't wait.

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

    Main sets
    8x100 on 1:40 swum as 50 back, 50 free
    3x(200 build by 50 on 3 mins, 4x50 on 1min swum as 2x(12.5 fast, 12.5 easy))

    Warm down
    400 easy

    Total 3100LCM

    nothing really to document other than the build 200s where I descended and went 2:24,2:22,2:20. I was on average 4 seconds quicker on the second 100 than the first. I felt long and strong on these.
    Categories
    Swim Workouts
  11. Back to Back

    by , July 23rd, 2014 at 07:44 AM (Mixing it up this year)
    Focused on Backstroke today. My kick is still week but did fairly good in my pacing for the 200. My sprints felt good at the end.

    500 free
    500 free kick w/zoomers moderate speed

    5x100@1:45 free w/paddles & bouy held 1:32's
    5x100@2 back w/paddles went 1:48, 1:49, 1:48, 1:48, 1:45
    600 back kick w/zoomers alternate by 50 streamline/fashion model/arms perpendicular/partial recovery
    4x100 from dive 25 meter sprint/75 EZ free odd sprints free even sprints fly

    Total 3000 meters
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-07/23/2013

    by , July 22nd, 2014 at 03:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: build to fast

    6 x 100 2:15
    odd: easy
    even: strong--85/90%

    10 X 50 1:15
    #3-6-9 @ 100%

    3 X 200 3:00
    5 X 100 1:30
    8 X 50 :50
    Pull. 50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  13. Week 95 - Tuesday

    by , July 22nd, 2014 at 09:34 AM (After a long rest)
    I had another good nights sleep but woke up pretty tired and achy for some reason. This feeling followed me into the pool today and I did not have my mojo today. I guess it's officially taper blues time! Fingers crossed this will all be behind me by the end of the week and I will be ready for worlds.

    Warm up
    600 free with snorkel

    Main sets
    4x(2x50 on :35, 100 kick on 2:15, 200 free on 3:15)
    8x 100 free on 1:30 swum as 25 fast, 25 easy, 25 build, 25 over kick

    Warm down
    5 x100 IM on 1:40

    Total 3500LCM

    I was holding 31-32 on the fast 50s and then going easy on the 100 kick and the 200 swim which I did with a snorkel. I just felt achy and fairly sluggish throughout today. Like I said this usually passes so fingers crossed this is the start of good things in a couple weeks. 12 days to go.
    Categories
    Swim Workouts
  14. South Central Zones - meet report

    by , July 22nd, 2014 at 08:49 AM (Chowmi's Blog)
    Super long time no blogging!

    Well, here is how I did at the SC zone meet this weekend:

    50 back 33.73 (new zone record)
    100 fly 1:11.11 (34.36/36.75) (new zone record)
    50 free 28.76 (missed the record 28.60)
    200 fly 2:59.7 (37.79/45.40 (1:23.19)/48.68/47.89 (missed the record 2:55.29)
    50 fly 30.96 (new zone record)

    Very happy with times and quality of the swims, particularly the 100 fly. That is a very small spread so I think I could take it out faster. I had a lot left in the tank coming home. I haven't been swimming LCM and I don't like LCM. So I think I can scratch training it off my list permanently.

    50 Back - I think it was a lifetime best.

    50 Fly - super awesome and great split. Even in SCY, my split 3-4 seconds slower.

    50 free - solid. I am not going to focus too much on this.

    200 fly - I don't think I swam it efficiently at all. I want to do it again. I'd like to go a 2:50ish next time, somewhere closer to 37, low 40, 45, 45. Probably just go out faster than that 1:23, like around 1:20 and come back in 1:30. I'll have years to improve from there. It seems mid 40's is a very respectable range for a 200 fly, so start with 2:50 barrier and then inch my way down to the 40's. Most amazingly, yours truly incorporated butterfrog for parts of the last 100. For LCM, I think this is a great strategy. I can rest the front of my body since there is no turn in sight for 45+ seconds! Over time, I can wean myself off of it, but for now, hey, it works for me!

    50 fly - I was on fumes by this time, but I was super happy with the swim. I've been working my fly kick and that really saved me on this swim. I used a 4 breathing pattern, which is very different that SCY at 1 down/1 back. But for some reason, I just need the air in LCM and this pattern works well.

    I'm really happy I swam this meet. I will likely get 5 top ten times, which will put me at 190 and so I will really try to find SCM meets to go and swim as many events as possible to get to 200 by the end of 2014. I've been trying really hard to stay in decent condition and very solid race shape through the summer, with the goal to be in prime shape going INTO the SCM and then SCY seasons. Almost every year, I am "starting over" in the fall and I think a big improvement (which could mean the ability to swim many more events at meets) will be to enter the season with strong racing form.
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  15. Change of plan

    by , July 22nd, 2014 at 07:25 AM (Mixing it up this year)
    I was going to do an IM day but my back muscles were seriously tightening up while I was swimming my warmup so I changed it to a butterfly day.

    500 free
    500 free kick w/zoomers
    5x200@5 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:55, 3:49, 3:44, 3:33, 3:28
    500 free kick w/zoomers FAST
    500 free w/snorkle concentrate on pull while maintaining 6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  16. Tuesday 7/22/14

    Just a quick solo swim before work. I needed a little stretch out swim after last nights beat down.

    400 swim
    100 kick
    400 w/buoy and snorkel
    100 kick

    800 free descend by 200

    4 x 50 @ 60
    -25 back, 25 breast

    2000 and off to work
    Categories
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  17. Monday 7/21/14

    Five lines that kicked my butt. This is probably the most yards I have ever put in as a masters swimmer. Fast swims with some recovery swims to concentrate on good form while tired. We had a couple minutes rest between each line to regroup.

    500 mix up

    6 x 200 @ 4:00 done as
    -50 fly, 50 back all sprint + 100 BR easy

    6 x 250 @ 4:20 done as
    -100 bk, 50 BR all sprint + 100 free easy

    6 x 300 @ 5:00 done as
    -100 BR, 100 free all sprint + 100 kick w/fins sprint)
    ---stop long enough to throw on the fins

    100 w/d is all I had time for

    5100

    Loved this one even though I found it hard to keep perfect form on the easy swims. I'll sleep well tonight
    Categories
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  18. Monday, July 21

    by , July 21st, 2014 at 03:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drill
    4 x 25 breast kick
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    4 rounds w/fins of:
    1 x 50 back @ 200 pace, UW 15 m each length @ 1:00
    1 x 50 back @ 100 pace, UW 15 m each length @ 1:00
    1 x 25 AFAP dolphin kick w/board (11s) @ :30
    1 x 50 EZ @ 1:00
    4 x 25 shooters @ :45
    1 x 25 EZ @ :30
    1 x 100 free w/paddles @ 2:30

    I started off too fast in round one with a 26/24 on the backstrokes and then suffered through the shooters. The next round I went up to 28/26 and the last two were 27/25.

    300 EZ

    12 x 50 @ 1:00
    odds = dolphin kick on back @ 100 pace
    evens = EZ

    150 EZ

    Total: 4100


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

    I feel like I've bounced back more quickly than I thought from the long break. I'm almost wishing I had entered a couple of events the first two days of nationals before we head to the beach (though I still have a healthy respect for long course!) Oh well, live and learn. I'll be down there anyway to see friends and hopefully watch Teen Fort. Her shoulder is still really bothering her, but the MRI showed no tear.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-07/22/2013

    by , July 21st, 2014 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    6 X 150 2:45
    Build third 50

    1 X 400 kick

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds

    4 X 50 build 1:00
    1 X 100 @ 85/90%
    Three rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. Week 95 - Monday

    by , July 21st, 2014 at 10:28 AM (After a long rest)
    I had an awesome weekend. I spent time with both my kids, my wife and my parents. Saturday the weather was overcast but since we were watching my daughter at her meet it did not matter. Yesterday the weather was awesome; sunny and blue sky. We ended up grilling out last night and it was great fun. I ended up having a nap both days and stilld to get a full night of sleep both Saturday and Sunday night. I woke up just before my alarm went off and felt pretty good.
    Todays workout was fairly easy with mostly low to moderate intensity and medium yardage. We will be dropping yardage from here out; yeah!!!!

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

    Main sets
    10x100 free with snorkel perfect stroke on 1:30
    12x50 finger tip drill on 1 min
    8x25 Open, Close, Easy, Fast on :40
    3x300 pull on 4mins descend 1-4
    8x50 kick on 1min

    Warm down
    100 easy

    Total 4000LCM

    I was feeling good on the 100s and was holding 1:15s throughout
    On the Open, Close, Easy, Fast we do 12.5 fast 12.5 easy on the open 25s, 12.5 easy and 12.5 fast on the close. These are fun and I felt good.The 300s pull I went 3:30, 3:28, 3:25. I felt a little stiff on these. The kick I was holding 45-48s.
    13 days to go.
    Categories
    Swim Workouts
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