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  1. 9|9|16

    by , September 9th, 2016 at 09:04 PM (Blog)
    9|8|16
    SCM yesterday afternoon:
    500 warmup with snorkel 7:44
    300 fl/fr drills with fins
    10 x 50 on 2:00 with fins ans fr fast/ez

    drylands:
    lower back, hips, upper rear thighs

    2 am SCY swim in pool completely void of any lighting, except for a half-moon, star-lit clear sky, and a few passing aircraft. Just over 2k yards at extremely slow pace. Very relaxing, HR stayed below 110 bpm, concentrated on body position and form


    9|9|16
    run:
    5 x 400m on 10:00
    tried to hold solid 1:40's but kept shooting 10 - 5 seconds too fast.

    Not a runner and I don't care for it, but I plan to take my annual fitness evaluation in November. If I run 1.5 miles in under 10:30 (as well as easy max points in pushups/situps/waist) I will achieve 100 points. For a 10:30 I need to hold 1:45 400's and I'm trying to develop a solid 1:40 pace, but it appears I have just 1 speed (1:33), which is way too fast for me to hold for over a mile.
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  2. Sarasota Y Sharks Masters 5:30 AM Workout 09/12/2016

    by , September 9th, 2016 at 12:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 x 50 descend 1:00
    8 x 25 fast :40 #8 on 1:20
    Two rounds, choice

    14 x 100 2:00--choice
    #3-6-9-12 are fast
    #13/14 are warm down

    4700Y
    Categories
    Swim Workouts
  3. Brief appearance of the DragSox

    I couldn't stay for the entire practice but was able to get a few yards in beforehand.

    500 with snorkel
    5 x 100 @ 1:30 descend
    300 IM drill

    Team divided into two station groups

    Station 1
    3 x 100 swim with DragSox @ 2:00
    4 x 25 kick w/Sox @ 1:00
    6 x 50 swim @ 60
    --1-3 w/Sox
    --4-6 remove the death Sox and descend

    Station 2
    16 minutes of various verticals kicking. Oh yea, a brick was also involved.

    10 x 200
    1-4 @ 3:10 descend
    5-7 @ 3:00 descend
    8-10 @ 2:50 descend

    200 w/d
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  4. Wed-Thurs Sept 7-8

    by , September 8th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Wednesday:


    45 minutes of dryland & rehab ex, then


    Swim/SCY @ Pitt

    Warm up:

    450 various
    8 x 50, supposed to be all back-free @ :55
    -- I alternated 2 back-free, then 2 kick
    8 x 50 w/fins, UW 12.5+ each length @ 1:00
    50 EZ

    Main set:

    The team was doing 2 rounds of a long set. I wanted to do only the second round, so I moved into a split lap lane to do:

    20 x 25 IM order @ 100 pace @ :45
    -- did single arm fly on the fly bits
    250 EZ

    kick set w/fins (team was swimming backstroke)
    1 x 200, work UWs @ 3:45
    1 x 100, UW 12.5+ each length @ 2:00
    4 x 50, UW 12.5+ each length @ 1:00
    50 EZ
    12 x 25 burst dolphin kick to 15m + cruise @ :50
    150 EZ

    Total: 3000



    Thursday: Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 breast kick w/buoy @ :45
    50 EZ
    10 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ
    10 x 50
    odds = double shooter w/fins @ 1:00
    evens = EZ @ 1:30
    300 EZ

    Total: 2250


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


    Today I was pretty bushed from last night. I find it hard to swim in the evening and then be recovered sufficiently the next day at noon. So I took it pretty easy today so that I can do some sprinting at Pitt tomorrow.

    My shoulder is feeling somewhat better. For once, I started resting it at the first sign of pain.

    I am being a little indecisive about my meet schedule moving forward. I had thought about going to the Rowdy meet, but I'm not positive my shoulder will be 100%. I will definitely do the Sprint Classic on Oct. 30 and I am thinking of doing this meet in lieu of NE Champs on Nov. 19-20. http://www.usms.org/comp/event.php?M...0161119SCMNACS. That would allow me to train through December and perhaps taper a bit for the Auburn meet in February. I am not planning on going to Riverside. My allergies & asthma have been debilitating the last 3 years in late April, so I don't want to plan a taper meet for that month this year. Plus, it's a not so great pool, outside, and very far away. I could always go to Zones if all is well. I was hoping to see some Ohio meets on the USMS calendar, but there aren't any listed yet.
  5. Sarasota Y Sharks Masters 5:30 AM Workout 09/09/2016

    by , September 8th, 2016 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15--second 50 fast
    1 x 100 swim

    3 x 100 IM 1:45
    1 X 100 stroke--choice-- 2:15
    Three rounds

    1 X 300 4:30
    1 X 150 2:15
    Three rounds--swim or pull.
    300's: negative split
    150'S: last 50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  6. 9|7|16 SCM

    by , September 7th, 2016 at 06:46 PM (Blog)
    Outside pool, gorgeous day! Water cooled off some - about 82F - perfect for me

    SCM
    500 warmup with snorkel in 7:40

    100 drills with fins

    8 x 25 on 0:40 head-up dolphin kick free with snorkel and fins

    8 x 25 on 0:50 flutter kick (odds) / frog kick (evens)

    13 x 25 on 1:00 as 12.5 UWDK / 12.5 br + turn

    7 x 50 on 2:00 as 25 fast / 25 ez with fins
    • fasts: fr (odds) fl (evens)

    6 x 25 on 0:30 fr, fast with fins
    • 1 breath per 25



    The last 6 x 25 breathe once on 0:30 set became highly uncomfortable

    Drylands:

    0.58 mile run in 4:02

    Weights - 1 set each of chest, lats, shoulders, and crunches; 2 of legs

    0.58 mile easy jog

    Updated September 7th, 2016 at 09:48 PM by __steve__

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  7. Sarasota Y Sharks Masters 5:30 AM Workout 09/08/2016

    by , September 7th, 2016 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 x 200 IM 3:30
    1 X 100 free 2:00
    1 x 100 IM 1:45
    1 X 100 free 2:00
    Three rounds. Descend both IM's by round 1-3

    1 X 200 3:00 3:00 3:00
    4 X 50 :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  8. Workout 09/06/16: evening

    by , September 6th, 2016 at 10:19 PM (Maple Syrup with a Side of Chlorine)
    I've had a bit of a wirlwind summer and did zero swimming. In addition to some extra hours at work, I spent the majority of my time with the family. My son is off to college at Cleveland State as of a week ago, so tonight I decided to hit the pool (which just opened up after a two week shutdown).

    200 swim/100 kick/200 pull
    8 x 50 on 1:00 (even pace 1-4, descend 5-8 - did backstroke)
    4 x 100 on 1:45 (even pace)
    4 x 75 on 1:30 (kick/drill/back)
    100 loosen and out.
    [Masters/Rec/1700 yds/35 min]
    -------------------------------------

    There was more, but I didn't want to shock my system too much! It was fun watching the nationals livestream and James and Tom posting on facebook about their adventures.
    Categories
    Swim Workouts
  9. 9|6|16 25.8 yd pool

    by , September 6th, 2016 at 04:25 PM (Blog)
    516 yds fr with snorkel warmup in 7:30

    7 x 51.6 from block on 2:00
    • did 25.8 br / 25.8 fr
    • 37, 36, 36, 36, 35, 35, 38

    8 x 25.8 on 1:00 with fins
    • did 25.8 bk from a start, fast / 25.8 fr, AFAP
    • 14's / 11's

    6 x 25.8 on 2:00 UWDK
    • 15 - 16


    Quite exhausted from yesterday's yardwork. Had to buy a gas chainsaw as my electric one was not up to size for the work. Also cleaned up yard and caught a few moles.

    Back a little stiff today, couldn't push AFAP's except the swim portion of free

    Did drylands on Sunday.

    Looking forward to SCM this winter

    Updated September 6th, 2016 at 05:28 PM by __steve__

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  10. 9/6/16 5 x 200 back

    I did a quick solo swim before work and stole most of this from pwb.

    500 with snorkel and buoy
    3 x 100 @ 1:40 descend
    6 x 50 @ 50 descend 1-3 ascend 4-6

    5 x 200 back strong @ 4:00 (should have done them on 3:45)
    100 EZ

    Number one was a little slow. The middle three were better and consistent. Number five was the fastest of all which means I wimped out on the previous four. I'll do this one again soon and push it a little more
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  11. Death by DragSox

    Our team has a handful of members that have a really strong kick. I am not included on that list. Coach got a hold of these devilish things called Dragsox which might as well be called anchors. The name says it all.

    500 mix up

    3 rounds of
    100 kick with board
    6 x 25 kick with DragSox @ ??

    100 cruise

    50 + 100
    2 x 50 + 100
    3 x 50 + 100
    4 x 50 + 100
    --50's free @ 60 at 200P
    --100's fast back @ 2:00 focus on walls
    100 cruise

    2 rounds of
    200 pull DPS @ 3:00
    50 pull fast

    200 w/d

    My title is a bit over dramatic but they do slow you down.
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  12. Sarasota Y Sharks Masters 5:30 AM Workout 09/07/2016

    by , September 6th, 2016 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 100 KICK 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 KICK 4:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 300 KICK --

    4 X 50 descend 1:15 #4 on 1:30
    4 X 25 sprint :40 #4 on 1:00
    Three rounds. Round 1 fly, 2 back, 3 breast

    7 x 200 pull 3:00
    1-3: Establish good pace
    4-7: descend and negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  13. Labor Day Kicking, Sept 5

    by , September 5th, 2016 at 03:22 PM (The FAF AFAP Digest)
    Today I went to the Pitt Labor Day practice. It was distance free day, but I skipped some yards and modified to kick. Pitt was set up long course bc the college kids were in before us.


    Swim/LCM @ Pitt

    Warmup:


    400 various
    300 kick

    Main sets:

    4 x 100 back kick w/fins @ 1:45
    -- descended to 1:13

    800 free (with paddles & some breathing pattern)
    -- Instead, I did
    8 x 50
    odds = stroke @ 100 pace
    evens = EZ back kick
    50 EZ

    8 x 100 back kick w/fins @ 1:45
    -- 1-4 = 1:14-15
    -- 5-8 = 1:13, 1:13, 1:12, 1:12, 1:09-10
    100 EZ

    400 free + 100 EZ
    -- no, did 5 x 50 EZ various

    4 x 100 back kick @ 1:45
    -- descended to 1:09-10
    50 EZ

    200 free
    -- did 150 EZ

    4 x 50 back kick w/fins @ 1:00
    -- 33, 33, 31, 31
    100 EZ

    Total: 3600 m


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


    That was a ton of long course kicking and my quads are a bit sore. I was actually pleasantly surprised with my times on the aerobic kick sets. I'm not usually a descender, and I was not in great distress. I was especially surprised to crank out a couple pretty fast 50 kicks at the very end of practice. I guess I am in better shape than usual with all the long course training. Although I definitely just have more leg endurance than swim endurance. Hope everyone is having a great day!
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 09/06/2016

    by , September 5th, 2016 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50
    50's: descend 1-3/4-6

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Every third @ 100%--choice

    2 X 400 6:00
    2 X 300 4:30
    2 x 200 3:00
    2 X 100 1:30
    Pull--swim #2 faster at each distance

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  15. Fri-Sun, Sept 2-4

    by , September 4th, 2016 at 03:44 PM (The FAF AFAP Digest)

    Friday: Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 free)
    10 x 50, 25-35 UW then cruise
    100 EZ
    8 x 50 burst + cruise
    150 EZ
    24 x 50
    odds = 100ish pace (6 kick, 6 swim)
    600 EZ

    Total: 3650 m


    Saturday: off


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    4 x 50, 25-35m UW
    50 EZ
    10 x 50 burst dolphin kick + cruise
    150 EZ
    3 x (50 AFAP kick + 50 EZ)
    200 EZ

    Total: 2200 m



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


    Got in my last outdoor swim of the season this am. The water temp has been in the 79 degree range, which is so much more palatable than the hot pool temps of July. Unfortunately, my right bicep tendon is very painful at the moment. It was probably that longish (for me) fly set that I did the other day. Whenever the though flies into my head to work on fly, I should smother that thought. It's always deadly. I'm hoping a few days of kick only workouts will be of help. Hope everyone is having a relaxing Labor Day weekend!
    Categories
    Swim Workouts
  16. Easy like Sunday morning

    Just a quick 2 mile jog and a bit of abs.

    Running is not my sport but if I see anyone else out on the road, the race is on.
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  17. Back to the basics, streamlines

    Apparently our team had some lack luster turns at the meet last weekend. Today was dedicated to remedy that.

    500 mix up
    20 x 25 @ ~ 40 (coaches whistle)
    5 SDK on back
    5 SDK on front
    5 easy swim choice
    5 SDK on back
    100 pull cruise

    8 x 50 @ 1:15 work walls and breakouts
    odds, 25 fast choice, 25 free easy (went IMO)
    evens, breaststroke fast
    100 pull cruise

    8 x 75 backstroke @ 1:20 work walls
    100 pull cruise

    3 times through
    50 free @ 50
    25 fly/25 back @ 55
    200 pull cruise @ 3:15
    25 fly/75 back build @ 2:00

    100 float

    3600

    We had minimal clean up from our friend Hermine coming through last night. These storms always seem to come through at night. Chores all day and a little bit of abs before calling it a day.
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  18. 9|3|16 SCM

    by , September 3rd, 2016 at 09:31 PM (Blog)
    Couldn't swim yesterday due to the storm. But I went for a night bike ride and swam for about 1500 scy in the neighborhood pool I never used

    Today was SCM:
    100 easy drills

    500 easy fr with snorkel

    200 drills

    4 x 150 as (25 fl with fins, then on 0:30 25 fr with fins, 100 easy no fins) on 4:00
    • 25s were fast
    • the easys were either br, kick, or drills

    8 x 25 flutter kick on 0:50 - 22-24's

    6 x 25 frog kick on 0:60 - 30-31's

    2 x 25 UWDK
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  19. Week 204 - Saturday

    by , September 3rd, 2016 at 11:41 AM (After a long rest)
    I went to bed early and very unusually remembered my dreams; I was back in college swimming. I guess Deanna is right that I think about swimming a lot!!! Despite a lot of sleep I was still tired this morning.

    The pool was setup LCM today. We will be swimming LCM Friday-Monday each week until December when the bulkhead has to be moved for the end of year prelims and finals meets.

    Warm up
    400 left arm pull free with snorkel
    6x50 left arm finger tip drag drill with high elbow on 1min

    main sets
    8x50 done as 25 afap over kick, 25 streamline kick on 1min
    12x100 streamline back kick with fins on 2mins
    8x100 kick on 2mins

    warm down
    200 easy

    my elbow was aching today and the streamline position hurt my elbow for some reason; this is the first time this has happened. I held 1:06/1:07 on the kick with fins. On the 8 without fins I held 1:43/1:44s. I was whooped after this practice.

    I love long course but I don't like long course in pain
    Categories
    Swim Workouts
  20. Week 204 - Friday

    by , September 3rd, 2016 at 11:32 AM (After a long rest)
    I slept ok but was tired this morning.

    Pool setup scy

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    Main sets
    8x50 kick on 1min
    16x25 as 12.5 streamline kick afap transitioning to left arm with over kick afap for 12.5 on :40
    6x100 kick on 1:30
    4x(100 streamline back kick on 1:15, 75 streamline back kick on :50, 50 streamline back kick on :35, 25 streamline back kick on :20)

    Warm down
    200 easy

    Despite doing well on the first few sets this kicking is getting really old. To make matters worse, despite the no arm use my elbow is still hurting. I see the surgeon on Tuesday.
    Categories
    Swim Workouts