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  1. 8|30|14 swim and weights

    Went to beach with daughter. Swam various (fr, fl, bk, kicks, drills) for about 40 minutes with brief resting, wearing short fins and board shorts. Water was super hot until I approached waterway currents, then I had to go back. Interesting how the Caribbean ocean is 5 - 10 degrees cooler than the south Carolina Atlantic (here) coastal waters (at late summer).

    Two minor jelly fish zaps.

    got out and tossed Frisbee

    We were hungry so we went to wholefoods on way home. That particular location seemed to go down hill suddenly. There were flies swarming around the pizza which looked like it was sitting out for 72 hours. Flies inside the sushi display and fresh sandwich area. We ended up just getting processed stuff.

    Just had 35 minutes:

    DB bench presses with 2 - 3 min rest
    6 reps with 50's
    6 reps with 60's
    6 reps with 70's
    8.5 reps with 80's

    2 sets on chest machine

    DB steps-ups on to bench
    5 reps each leg with 45's
    5 reps each leg with 55's
    5 reps each leg with 65's

    on leg press sled with 270 loaded, did 5 sets of 4 reps each foot at a time

    35 minutes well spent

    Updated August 31st, 2014 at 03:31 PM by __steve__

  2. Sat Double, Aug. 30

    by , August 30th, 2014 at 04:16 PM (The FAF AFAP Digest)


    RC/scap/bicep ex
    leg curls, 60 x 4 x 10
    russian twist on incline w/plate, 25 x 4 x 25
    kneeling ab crunch, 130 x 3 x 15
    back squat, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    hip abductor, 10 x 3 x6
    butt machine, 50 x 3 x 6 each leg
    captains chair leg raises, 3 x 15

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15m (12 kicks) , then cruise
    200 EZ

    20 x 25 @ :45
    -- SDK on belly @ 100 pace to 15m (11 kicks), then cruise
    250 EZ

    Total: 2250


    Got in a double today, though the swim was mostly recovery. I'm hoping to get in a decent workout tomorrow bc Pitt is closed on Monday. As long as I'm stuck kicking for awhile, I was thinking I should really work on my flutter kick. It's pretty pathetic compared to my dolphin kick ...
  3. Week 100 - Saturday

    by , August 30th, 2014 at 01:55 PM (After a long rest)
    It was great to be back home last night and I had dinner(curry) with my wife and kids(chick-fil-a). I went to bed early and slept until 5am. I got up and had a leisurely breakfast before heading to the pool around 6:30am. Today was a team workout with everyone doing the same thing on the same interval. I continued the journey that is fly this morning once again doing way more fly than prior workouts.

    Warm up
    600 free with snorkel

    Main sets
    2x(5x50 fly on 1min fast, 5x50 kick on 1min, 5x50 IM order no free on 1min, 5x50 free breath every 5 on 1min, 5x50 free with snorkel on 1min)

    Total 3100scy

    i was was doing the fast 50s fly on 29s and they hurt. From 3 on I had to work hard to go under 30s. Interestingly the 50s free with snorkel I was holding 29s very easily.

    After practice ice I did my first yoga session and really enjoyed it. In particular I worked on all around flexibility and core strength which is exactly what I am looking for from this. Pat first I was very stiff but by the end of the hour my hips in particular started to loosen up. Good stuff and something I plan on adding to my routine; I figure it can only help me with my swimming.
    Swim Workouts
  4. Friday, Aug. 29

    by , August 29th, 2014 at 08:28 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    10 x 25 burst belly SDK + cruise @ :45
    100 EZ

    20 x 25 dolphin kick to 15 m on belly @ 100 pace, cruise in @:45
    200 EZ

    -- At this point, I began to get sick of dolphin kicking. And started fretting about what overuse issues might arise from an excess of it ...

    8 x 200 kick w/fins @ 3:00-3:15
    -- done as 175 moderate + :5 rest + 25 fast
    -- I felt a little shin splinty on the first couple after putting on the fins, but after that it was fine.
    odds = flutter kick w/board
    evens = backstroke kick
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace :40
    -- held 12 flat or faster
    -- gave myself an extra :5 since this was at the end of practice, but probably shouldn't have ... it didn't seem very difficult
    100 EZ

    Total: 4150


    My shoulder already feels a tad better on the kicking only/ibuprofen regimen. I saw the doc today. I definitely have tendonitis, but the weakness in the shoulder made them think that possibly the RC was involved. I have an MRI next Thursday. I really don't think it's a tear, but who knows.

    I assigned a 30 x 25 @ 100 pace USRPT set tonight to my team. I was slightly worried about their reaction, but they all seemed to enjoy it.

    Updated August 30th, 2014 at 04:06 PM by The Fortress

    Swim Workouts
  5. Week 100 - Friday

    by , August 29th, 2014 at 05:17 PM (After a long rest)
    Today was my last swim with the levonia masters and likely my last LCM swim til next spring. I had to cut the workout a little short due to an 8am appointment north of Detroit.

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

    Main sets
    12x200 on 2:45 descend 1-4 swum round 1 free, round 2 with paddles and round 3 paddles and pull bouy
    2x100 back easy 1:30
    4x50 free build on 1min

    warm down
    200 easy

    total 3700LCM

    On the 200s I descended nicely going 2:35,2;31,2:27,2:23 on round 1, 2:33,2:30,2:27,2:22 on round 2 and 2:33,2:30,2:27,2:23 on round 3. I felt good. The back and free were the last few swims on the set everyone else was doing and worked out as a good transition after my 200s. I was going 1:15s on the back and 33-34 on the 50s free. Once again I felt good. Despite having a great time and even featuring in the end of season team photo it's going to be great heading home and swimming with my team mates tomorrow. I have my first yoga class tomorrow after swim practice. Can't wait to see how pathetic I am. My hope is it will help with my flexibility and core strength.
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-09/01/2013

    by , August 29th, 2014 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    Workout will be for 60 minutes only today on Labor Day

    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 4:15
    3 X 100 kick 2:15

    3 X 50 1:15 1:00 :50
    3 X 100 2:00 1:45 1:30
    Three rounds. #3 swim always @ 100%.
    Round 1: stroke(no free) intervals left
    Round 2: IM intervals middle--50's:1-fly 2-back 3-breast
    Round 3: free

    Swim Workouts
  7. Long Course Friday but I needed recovery

    by , August 29th, 2014 at 01:18 PM (Mixing it up this year)
    This was a much needed recovery day....NOT.

    500 free
    500 free kick w/zoomers
    10x100@2:00 as 50 free/50 back w/big paddles
    500 free kick w/zoomers
    500 free w/snorkle

    Total 3000 meters
    Swim Workouts
  8. 8|28|14 SCY

    750 back with short fins
    750 of drills with short fins

    3 x (3 x 25 free on 0:20 + 25 easy) on 3:00
    • 0:13 - 0:14's on the firsts, 2 - 3 sec slower on the lasts ( as in 13-14-15 ... 14-15-17)

    750 real slow with snorkel

    10 x 15m fast, head-up dolphin kick free with fins and snorkel on 0:20

    Updated August 29th, 2014 at 02:09 PM by __steve__

  9. Wed & Thur., Aug 27-28

    by , August 28th, 2014 at 03:10 PM (The FAF AFAP Digest)
    Wed Drylands:

    russian twists w/plate on incline, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    streamline crunches, 2 x 50
    good mornings, 85 x 4 x 8
    hip abductors, 100 x 4 x 6
    hip adductors, 100 x 4 x 8
    icarian butt machine, 50 x 3 x 6 each leg
    explosive leg press, 175 x 3 x 15
    knee tuck jumps, 10

    -- stayed away from all upper body exercises

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

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

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

    1 x 50 AFAP dolphin kick w/fins & board
    -- went 24 flat or low, saw 23 as I was almost to that wall
    -- this is really fast for me, my prior best time was a 25 flat
    -- I can only theorize that the kick speed is due to the high volume kicking I did long course
    150 EZ

    1 x broken AFAP 100 dolphin kick w/board
    -- 10 seconds rest each 25
    -- 44-45
    200 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :40
    -- held 12 flats or faster
    -- did 10-11 SDKs
    300 EZ

    8 x 75 kick w/fins @ 1:30
    -- fast parts done as dolphin kick on back with kick board pointed at ceiling
    odds = fast/EZ/fast
    evens = EZ/fast/EZ
    150 EZ

    Total: 3600


    Water Rat thinks he did a lot of kicking last night. I did virtually the entire workout kicking. I need to try to remember to hit the foam roller more often with all this leg work. I should probably investigate ART folk her in Pitt too. If I had intervened earlier with something like that, maybe I could have avoided the strain worsening.
  10. Sarasota Y Sharks Masters 5:30 AM Workout-08/29/2013

    by , August 28th, 2014 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    3 X 100 1:40 1:30
    1 x 200 3:00 3:00
    1 X 100 kick 2:15 2:15
    Three rounds. Round 1 left, rounds 2 and 3 right.

    6 X 50 kick 1:00
    1 X 100 swim

    3 X 50 :40 :50 1:00
    4 X 25 fast :30 :30 :30
    Three rounds, choice.
    Round 1 intervals left, 2 middle, 3 right

    1 X 300 4:30
    6 x 50 :40
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Week 100 - Thursday

    by , August 28th, 2014 at 12:32 PM (After a long rest)
    I had a good nights sleep last night and woke feeling good. I once more swam with Levonia masters and again had fun.

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

    Main sets
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    100 easy
    12x50 swum IM order by 25 on 1min
    4x200 perfect swim with snorkel on 2:45

    Warm down
    100 easy

    Total 3800LCM

    Skip brought two clocks today so we had pace clocks at both ends of the pool, unlike yesterday. On the 5,4,3,2,1 set I just missed the 1:05 final time going 1:07 but made the rest of the send offs. The IMs were fun and I went 38-39 on the fly/back 50s and 43-45 on the breast/free 50s. The 200s I was getting about 5 seconds rest and felt good and easy. I have one more practice tomorrow before heading hom. Tomorrow will be a rush due to an early meeting at 8am.
    Swim Workouts
  12. A great distance set today

    by , August 28th, 2014 at 07:14 AM (Mixing it up this year)
    This is one of my alltime favorite workouts.

    500 free
    500 free kick w/zoomers moderate

    15x100 Free w/big paddles & bouy
    #1-5@1:35 went 1:23, 1:22, 1:22, 1:22, 1:22
    #6-9@1:30 held 1:22
    #10-12@1:25 held 1:20
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:18 missed it again

    500 free EZ
    500 free kick w/zoomers strong

    Total 3500 yards
    Swim Workouts
  13. 8|27|14 drylands

    No time to swim. Have 7 weeks of vegetative growth to manicure in my back yard - it needs to be done by the holiday. Weather on the other hand is beautiful to be out in.

    Did have time for drylands this evening:

    DB bench press + pullups superset
    -25lb DB's x 50 / 10 pullups
    -50lb DB's x 15 / 10 pullups
    -60lb DB's x 15 / 10 pullups (*no rest taken thoughout 6 sets)
    rest 2 min
    -70lb DB's x 16 / 10 pullups

    3 sets of cable lat/ab crunchers (??lb) supersetted with DB lateral shoulder raises (10lb DB)

    4 sets of hack squat sled (90lb x 20 reps) supersetted with bent over lateral raises with (7.5lb DB's x 15 reps)

    3 sets concentration 30lb DB curls (x 12 reps) supersetted with leg curls (70-90-110 lbs x 10 reps)

    50 reps on seated calf machine with 150lb + 10 reps of 190lb

    Tricep pushdowns and tricep raises

    12 x 10 sec sprint + 20 sec walk
    (3:2 = run:walk distance ratio)
    (1:2 = work:rest ratio)

    Interesting to note that a little over 1 year ago I could not do DB presses too well and they would aggravate my shoulders/chest, I think it was because I was also doing them inclined. I avoid incline pressing and am still increasing reps with the 70's and shoulders feel well (at the moment)

    Hack squat is only whole leg exercise that does not hurt my back. Must use light weight for now on.

    Shoulders require super light DB's on lateral raises because they're weak and my arms are real long

    Updated August 27th, 2014 at 09:46 PM by __steve__

  14. Week 100 - Wednesday

    by , August 27th, 2014 at 07:50 PM (After a long rest)
    This morning I accidentally set my alarm for 3:30am and to make matters worse I am on eastern time and as a result I had a pretty short night of sleep. Yesterday after practice I traveled to Detroit and will be here the rest of the week. I arranged with Skip Thompson to swim with the Levonia Masters who are still swimming LCM outdoors. I really enjoyed training with the group this morning and I recognized many of the folks from my visit earlier in the summer.

    the only downside to the pool we swam in that I had forgotten about was that there is no visible pace clock so everything today was done off of how I felt and suspect I was taking 10-15 seconds between swims.

    Warm up
    400 free with snorkel
    6x50 catchup
    300 free with snorkel

    Main sets
    5x100 pull with paddles
    400 swim
    2x200 pull with paddles
    6x100 swim
    12x50 build

    Warm down
    200 easy

    Total 3700LCM
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout-08/28/2013

    by , August 27th, 2014 at 12:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    4 X 25 sprint kick :45
    1 X 50 swim 1:00
    4 x 25 swim--sprint-- :30 #4 on 1:00
    Three rounds, all choice.

    5 X 200 3:00 2:40
    1 X 100 EASY 2:20 --
    Two rounds, swim or pull.
    Negative split all 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. A bit of breaststroke today

    by , August 27th, 2014 at 07:21 AM (Mixing it up this year)
    Just needed something different today so breaststroke it is.

    500 free
    500 free kick w/zoomers
    200 breast pull
    200 breast scull drill
    200 accordian drill
    200 breast trying not to push the mound of water in front of me
    200 breast kick
    5x100@1:45 free w/strapless paddles & bouy went 1:29, 1:27, 1:24, 1:24, 1:23

    Total 2500 yards
    Swim Workouts
  17. 8|26|14 SCY

    20 x 25 on 0:30 free

    20 x 25 on 0:35 free

    200 drills

    10 x 0:17 vertical kicking on 1:00
    • as 5 dolphin / 6 flutter x 3 each

    10 x 25 fluter kick on 1:00

    10 x 25 on 1:00 free, hypoxic

    Went to local meet last Sunday to see friends, pick up tee-shirt, and swim a 100 free. (Scratched other event's due to my back injury). My back was still tight after warming up so I decided to do my 100 from in the water. Boy is that a slow way to start. I can do a push on prompt in shallow water pretty quick, but in deep water holding the wall in one hand seemed like forever, from when the horn to when I pushed. My turns were all nailed in, but I went out like it was a 50 and felt it by 75. Touched in 1:00.47, a PB for me. After that swim my back felt fine, but the following morning to now it is tight again. Anyhow, I will do more 100's in future for sure

    Updated August 26th, 2014 at 06:55 PM by __steve__

  18. Tuesday, Aug. 26

    by , August 26th, 2014 at 03:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    400 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise @ :45
    100 EZ

    5 x (25 AFAP dolphin kick w/board & fins + 75 EZ) @ 3:00
    100 EZ

    30 x 25 dolphin kick w/board & fins @ 100 pace @ :35
    -- aimed for 12 flat or faster and made them all. Maybe about half of them at 11 high
    300 EZ

    6 x 50 kick, no fins
    done as 25 shooter + 25 backstroke kick
    50 EZ

    8 x 50 @ 1:00
    odds = fast dolphin kick on back w/fins
    evens = EZ
    200 EZ

    Total: 3550


    Lot of kicking today, and probably will have to do the same for awhile. I was actually pretty pleased with the USRPT kick set. Before this summer, I doubt I could have made 30 x 25 dolphin kick @ 100 pace @ :35 -- way too much quad burn. But I seem to have build up some kick endurance with all the long course kicking. If only there were shooter or kicking races!
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-08/27/2013

    by , August 26th, 2014 at 12:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend :45

    1 X 300 kick + 100 swim

    3 X 50 descend 1:00
    4 X 25 fast :30 #4 on 1:00
    Four rounds, choice.

    5 X 300 pull 4:15
    Swims #4&5: fast and negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 100 - Tuesday

    by , August 26th, 2014 at 11:33 AM (After a long rest)
    I helped a friend move some couches, and a washer and dryer last night. It was very hot yesterday and I had quite a sweat going during this exercise. It was fun and we laughed and joked throughout. One of the guys ripped his shorts and we gave him crap the entire time; it was fun. I ended up going to bed late as a result of helping but I had a good nights sleep and woke just before my alarm was due to go off.

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

    Main set
    4x(200 IM on 3min, 2x100 IM on 1:30, 2x50 IM order by 25 on 1min)
    100 easy
    20x50 free build 1-4 on :45

    Warm down
    100 double arm back

    Total 3800scy

    More IM than usual but I focused on doing the entire length(s) fly and felt good. I think I will do a few off events this fall and maybe a 200IM and some sort of fly event(likely 100). I held 2:25s on the 200s and 1:11-1:12 on the 100s. The 50s were swum strong with lots of rest. I am starting to really feel good in the water. My shoulder is feeling good even with all the fly. It pinches slightly on free in the catch phase of the stroke.
    Swim Workouts
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