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  1. Sat Apr 23

    by , April 23rd, 2016 at 04:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    600 various
    100 scull
    8 x 25 shooters @ :45
    50 EZ
    4 x 50 single arm fly
    50 EZ
    8 x 50 DPS
    odds = free
    evens = back
    100 EZ

    Total: 1700



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


    I went all easy today after doing some sprinting yesterday.

    I had a setback yesterday. I was outside at Lil Fort's track meet for hours and, yikes, that did not agree with me. I couldn't sleep at all last night, woke up feeling like a zombie. Allergies affect the quality of your sleep bc you can't breath well, but this was awful. I'm going to drug myself tonight and hope I feel better tomorrow. It's hard to be positive when you're sleep deprived ... I need some good karma.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 04/25/2016

    by , April 23rd, 2016 at 10:48 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARMUP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:15
    All 6 strong--85/90%

    4 X (8 X 50
    Round 1: kick 1:20
    Round 2: Free :50
    Round 3: Stroke--2 fly, 2 back, 2 breast, 2 choice/no free 1:15
    Round 4: 25 sprint/25 easy--choice 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Week 186 - Saturday

    by , April 23rd, 2016 at 10:01 AM (After a long rest)
    So this morning was a series of first for me. I woke up late. I somehow set my alarm for pm, not am and then overslept. Next practice started at 6:20am due to a kids meet that had warmup at 7:30 but somehow I had it in my head it was a 6:30 to 7:30 workout. Finally I embarrassingly left my underwear at the house which meant a wet drive home in my swim suite and warm ups.

    Despite being about 5 minutes late I did not miss much. Today was a shorter than anticipated workout but I was road tired from the get go. I still swum well and actually felt good in the warm up. The faster stuff at the end was fast but I felt ugly with my stroke feeling all over the place. I guess it's just where I am at, at the moment.

    Pool setup LCM

    warm up
    4x100 free with snorkel on 1:30

    main sets
    20x50 free odds swim on :50, evens finger tip drill on 1min
    6x100 free on 2mins fast

    warm down
    200 easy

    my free felt good on the 50s and I was cruising :34/:35s on the faster ones, and I felt very connected on the drills focusing on hand entry and high elbow.

    On the 6x100s I did two with speed, 2 moderate, and 2 with speed and was a fast 1:01,1:03, 1:08,1:08,1:03,1:03. I am not sure what race pace these really were since they were way too fast for 400, too slow for 100, but they were consistently fast paced so I am not complaining. The first two felt better than any of the rest and the last two in particular I felt like I was spinning. I think long course can give you that feeling.

    I am actually feeling good about my long course training right now and this all bodes well for the summer. I have always liked real course better than short course. Unfortunately all this means very little next weekend at Spring Nationals.

    I plan on really easing back this weekend and despite having some scheduling challenges between my daughters meet and the seniors meet I am coaching at, I plan on fitting in a long but less vigorous massage.
    Categories
    Swim Workouts
  4. Fri Apr 22

    by , April 22nd, 2016 at 03:53 PM (The FAF AFAP Digest)


    Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    4 x 25 shooters
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    3 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ
    4 x 50 DPS breast + free
    150 EZ

    Total: 1900



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


    No hacking today in the warm Sewy pool. I actually felt pretty good in the water, tho I didn't really do much. My ears are a bit better after following Dr. Thornton's advice to spend 20 minutes irrigating them with an ear syringe and warm soapy water. Will need to repeat that soon bc my left ear especially is still clogged and painful. Shoulder feels fine today. Off to a track meet soon. Lil Fort is running the 4 x 800 relay and the 2 mile at a big invitation for 9th and 10th graders.

    I will probably go all easy tomorrow and then do some starts and bursts on Sunday at BP. I must say that being preoccupied with one's health sort of eliminates the usual taper woes/nerves.
    Categories
    Swim Workouts
  5. Week 186 - Friday

    by , April 22nd, 2016 at 03:52 PM (After a long rest)
    I got to bed a little earlier than yesterday and was able to get to sleep pretty quickly. Our event yesterday was our annual company round table and we had about 100 customers attend. It's a great event and I always enjoy meeting with our customers and yesterday was no exception. That said its always tiring and again yesterday was no exception.

    Today I swam with GAJA at the Winchester Academy but unlike yesterday the kids were not swimming. I felt a little physically tired but after the warmup i felt fine.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min
    100 easy back

    Main sets
    3x200 done as swim/kick by 25 with fins on 2:45
    5x100 free with snorkel on 1:30 done as 75 smooth, 25 fast
    4x100 with fins on 1:30 done as 25 underwater, 25 back kick, 25 finger tip drag drill, 25 back
    5x100 free with snorkel on 1:30 done as 50 smooth, 50 fast
    5x50 kick on 1min

    Warm down
    200 easy

    I felt good holding mainly 1:01s on the 75 smooth, 25 fast and then :59s on the 50 smooth, 50 fast. Everything else I went easy.
    Categories
    Swim Workouts
  6. 4|21|16 SCM

    500 easy
    10 x 15-20 fr on 1:00 easy sprint
    12 x 15 on fr 0:40 easier sprint
    Drills

    30 min of stretching


    Left shin is completely well, and my left adductor/lower abdomen problem is not bothering me as of yesterday. Looked back at my blogs to pinpoint that the adductor/lower abdomen injury had plagued me since last May!

    Right arm hurts though, from hand to shoulder. At the back of the shoulder a muscle keeps twitching itself, but the arm feels better when it does - now that's weird.

    90F water provided fastest average pace in 100m event over 79F and 68F. Whereas submaxial swims showed less of a change except HR. http://www.ncbi.nlm.nih.gov/m/pubmed/8350604/
    I bet 50s would show even a greater proportional temp/speed relationship

    Updated April 23rd, 2016 at 02:18 PM by __steve__

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    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout 04/22/2016

    by , April 21st, 2016 at 03:43 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
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    50's: 25 fast/25 moderate

    1 X 100 moderate 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 50 easy 1:45
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  8. Wed Apr 20

    by , April 21st, 2016 at 11:14 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    400 various
    8 x 25 shooters @ :40
    4 rounds:
    4 x 50 various @ 1:20 (They were kicking these. I just did a mix of swim, kick, drill)
    1 x 50 EZ
    extra 100 EZ at end

    Total: 2100


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


    I swam with the team at Pitt last night, but went all easy. Unfortunately, I was really hacking away. The cold water makes my asthma flare, and the asthma is already irritated by my allergies. I really hope the water in Greensboro is not icy cold. Next year, I will have to find a SCY taper meet that is not in April.

    I got a deep tissue massage yesterday as well, which I was apparently in "dire need of." I seem to have a similar shoulder/neck issue to Water Rat. I feel a bit like a sledgehammer hit my upper back today as a result. And I didn't sleep much last night. I was on the phone into the wee hours with Fort21 in Australia and then had a restless night. She is having surgery to get her tonsils out there after repeated strep infections. Getting the necessary insurance approvals has been a huge hassle. I'm feeling so out of out that I may just take a day off. Or do another easy swim.
    Categories
    Swim Workouts
  9. Week 186 - Thursday

    by , April 21st, 2016 at 07:23 AM (After a long rest)
    I ended up going to bed later than I wanted last night and unfortunately had a restless night of sleep. I swam with GAJA again this morning at the Winchester academy. I tried holding back today but two high school kids were in the lane next to me and it was so hard holding back. However, I managed to resist the urge to race!

    warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    2x4x25 IM order on :30
    100 kick on 1:45
    2x4x50 IM order on :50
    200 IM order kick on 3:30
    2x4x75 IM order on 1:15
    300 done as kick,drill,swim on 6mins
    4x100 fly/free by 25 on 1:30
    100 pull easy
    4x100 back on 1:30

    warm down
    100 easy

    i felt like my free was all over the place today but my strokes felt good especially my back. I am looking forward to swimming back next week.
    Categories
    Swim Workouts
  10. 4|20|16 SCM

    7 x (3 x 25 fr on 0:20) on 3:00
    • each first 25 was dive-from-side and nb

    8 x 12.5 fr (D-F-S) / 12.5 br on 1:00

    Did a lot of stretching and RC last night
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  11. Sarasota Y Sharks Masters 5:30 AM Workout 04/21/2016

    by , April 20th, 2016 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 200 3:30 3:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:20

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds--choice

    6 X 200 pull 3:20
    Negative split all 6

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  12. Week 186 - Wednesday

    by , April 20th, 2016 at 08:08 AM (After a long rest)
    I had a good night of sleep and woke just before my alarm went off. Weird how it seems that no matter the time zone my body knows when to wake up for swimming. Today I swam with GAJA at the Winchester academy.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min
    200 easy back

    main sets
    300 kick
    4x25 free with snorkel descend 1-4 on :30
    100 easy
    4x50 free with snorkel descend 1-4 on :50
    100 moderate
    4x75 free with snorkel descend 1-4 on 1:10
    100 fast
    200 easy
    4x25 free with snorkel descend 1-4 on :30
    200 easy
    4x50 free with snorkel descend 1-4 on :50
    200 moderate
    4x75 free with snorkel descend 1-4 on 1:10
    200 fast

    warm down
    200 easy

    this looks like a lot of fast swimming but other than the fast 100 and the fast 200 I went long and smooth in the aerobic heart rate range. On the 100 fast I went moderately fast :55 and the 200 I put paddles on and again went moderately fast 1:58. I felt a little choppy in the water today and a little achy from travel yesterday.

    I really like training with this masters group. They have a modern facility with nice wide lanes and we only had 3 or 4 per lane which although is 2 to 3 more than I am used to it was not too bad at all. I will be back tomorrow and will hold it to around 3k tomorrow. I can't believe tomorrow is a week out from my 1000. Scary how quick the past couple of weeks has gone.

    Updated April 20th, 2016 at 08:21 AM by StewartACarroll

    Categories
    Swim Workouts
  13. Workout 04/19/16: evening

    by , April 19th, 2016 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    I've been taking a little time away from the pool over the past week for a little rest. It's been nice to get some work done around the house and also spending time with the family. Today we took a drive about a hour south of town to the Five Guys in Pittsfield and then did a little shopping. Nice to get out and enjoy some time and good conversation together.

    My wife and I had a massage earlier today, so I just did the warmup of tonight's masters practice with a lot of

    200 free/100 kick/200 pull/100 im drill
    4 x 50 pull on 1:10
    4 x 50 burst and cruise: from blocks, swimming under lane [streamline]
    100 easy and out
    [Rec/Masters/1100yds/30 min]
    Categories
    Swim Workouts
  14. 4|19|16 SCM

    Warmup with an easy nb sprint from a side dive

    30 x 25 nb fr on 1:00
    • modest, but quick sprint every 2 ea
    • closed fists with fins every other 2 ea

    7 x 25 fr on 0:40, very easy and slow

    Shin did improve other day, but still the same today and can't kick hard yet. Daily activities irritate it. Also seems warmer and slightly enlarged compared to the other. It's like I'm made of glass or something.

    Maybe a good thing - will have fresh legs in 10 days
    Categories
    Uncategorized
  15. Tues Apr 19

    by , April 19th, 2016 at 04:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 25 shooters
    50 EZ

    Main sets:

    10 x 50 burst to 15m then cruise @ 1:30
    100 EZ

    20 x 25 w/fins @ 100 pace @ :45
    -- 4 fly + 4 back + 4 breast + 4 free + 4 flutter kick
    250 EZ

    6 x 75 @ 1:30 done as:
    25 shooter + :10 rest + 25 @ 100 pace + 25 EZ
    100 EZ

    3 rounds
    4 x 25 free w/paddles 1 breath @ :30
    50 EZ @1:30
    50 EZ at the end of the set

    Total: 3300


    30 minutes of foam rolling & stretching


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


    This was the first day in awhile where I felt like I had good energy. I wish I could have kept going! But I had to remind myself not to overdo. With nationals 10 days away, I'm going to start cutting back tomorrow. I had a 90 minute deep tissue massage scheduled at Massage Envy -- I like to get them 10 days out from a big meet. I got there and it was cancelled with no notice (no call, no email). This is that third time this has happened to me at this location. I was really furious. I await an email from the manager, but I may just cancel my membership. The only reason I have the membership is that it is the one thing in my swimming life that is convenient as it's only 5 minutes away ... I scheduled a massage at the Rivers Club tomorrow, but that means I'll have to go all easy tomorrow night at Pitt. Grr!

    Updated April 19th, 2016 at 06:05 PM by The Fortress

    Categories
    Swim Workouts
  16. Week 186 - Tuesday

    by , April 19th, 2016 at 04:15 PM (After a long rest)
    I had a restless night with work randomly popping into my head. I was tired this morning but felt ok in the water. The pool was setup scy

    400 free with snorkel
    6x50 catchup on 1min
    8x75 kick with fine on 1:30 fast
    6x50 finger drag drill on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    200 free easy

    I went very easy today. The only up tempo parts were the kick and fast sections on the 25s. I felt ok in the water.

    This afternoon I fly to Atlanta where I hope to swim with my friends at the Winchester academy. They are a great group.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 04/20/2016

    by , April 19th, 2016 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 ---
    Two rounds. Round 1 intervals left, 2 right.

    4 x 100 kick 2:30

    12 X 50 1:15
    odd: easy even: build to fast

    1 X 100 moderate 2:15
    4 X 50 descend to fast 1:15 #4 on 1:30
    Four rounds--choice

    8 X 100 pull
    6 on 1:40
    2 warm down 2:20


    4200M
    Categories
    Swim Workouts
  18. Monday 4-18-16

    200 choice (used bouy and snorkel)
    4 x 100 r/15ish IM order 50 kick/50 swim
    4 x 50 descend @ 60

    6 x 75 @ 1:40 (DPS/build/sprint by 25)
    -went BK on odds and BR on evens
    300 IM (25 kick/50 swim) r/30
    200 IM (25 kick/25 swim) faster r/30
    100 IM sprint swim
    100 ez swim
    300 pull breathe 3/5/7 by 25 just stay long
    8 x 75 @ 1:30
    -odds choice hold 100 pace, went BK
    -evens free cruise
    6 x 25 sprint @ 60
    100 ez and hot tub

    3100

    Felt pretty good tonight and I think I can attribute that to a less stressful day at work. With my pool work being relatively sporadic I have nothing to taper from for Greensboro. I not sure what to expect other than having a good time and a small break from work.
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    Uncategorized
  19. Mon Apr 18

    by , April 18th, 2016 at 04:08 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    straight arm dips, 75 x 3 x 15
    single leg stand on bosu in streamline, 1:00 each leg
    explosive leg extensions, 75 x 3 x 15
    good mornings, 65 x 3 x 5
    hip abductors, 90 x 3 x 8
    hip thrusters, 25 x 3 x 10
    knee tuck jumps, 2 x 5
    standing broad jumps, 2 x 5
    altitude drops, 5
    seated row negatives, 60 x 3 x 8


    1000 EZ in the pool afterward


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


    This was my last dryland session until after Canadian Nationals. I kept the weight pretty light and stayed away from any upper body plyos. I went to my chiro afterward to have him work on my shoulder. He thinks it's mostly muscular, but could be verging on low grade tendonitis. I don't feel the dull ache that I did last week, so I'm hopeful I just strained something. It's a bit of a relief to be done with drylands for awhile -- it's the place I'm mostly likely to injure myself!

    I'm feeling much better (still coughing tho) so am thinking nationals is a go barring some relapse. I'd really like to attend this year because I probably won't go next year (in Ca, outdoors).

    Off to do some stretching and ice.

    Updated April 18th, 2016 at 09:06 PM by The Fortress

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  20. 4|18|16 flipped out

    300m easy kick

    100m broken, easy fr sprint

    4 x 50 on ?:?? as 12.5 flutter/12.5 br/ 12.5 fr/12.5 UWDK

    20 x 15.3m TD on 0:30
    • flipped UW to develop rollspeed

    40 x 5m on 0:15 UW push and flip (arms back)

    50m of forward flips

    50 ez fr sprint with fins/snorkel


    Illness has fizzled out, just mild chest crud remains, plan to get rid of that outside tonight. Left front shin also improving.

    Re-insulated attic this weekend with 12 bags of non-fiberglass stuff. Yoga allowed me to accomplish this task effectively and without injury.


    Drylands:
    Hack squats
    Pushups (hands/feet on blocks) with elastic resistance (about 55 at top)
    Negative pull-ups
    shoulders
    torso
    lower back
    back of legs

    Updated April 18th, 2016 at 10:22 PM by __steve__

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