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  1. Wed-Fri, March 21-23

    by , March 24th, 2018 at 10:08 AM (The FAF AFAP Digest)
    I was pretty down and out from this cold I've had on Monday and Tuesday. One day I did 1000 easy. That was it.


    Wed: Swim/SCY @ Sewy

    Swam with the Sewy team because Pitt practice was cancelled due to weather. I can't remember the workout exactly. I know I warmed up and did some bursts. The team was doing a set. But I did 10 x 25 AFAP + 75 EZ with a couple extra 50 EZs thrown in.


    Thursday:

    Drylands: flutter kicks in streamline on bosu, streamline stands on flat side of bosu, warrior on bosu, seated rows, good mornings, hip thrusters, explosive leg extensions, standing broad jumps, goblet squats, med ball slams, knee tuck jumps, seated straight arm dips

    Did 3-4 miles on treadmill


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    4 x 25 shooters w/fins
    Fooled around with the Colorado backstroke ledges while the team was doing something else. I don't like these ledges; they're hard to get in place and keep them there. The ones they're using at NCAAs are so much better.

    Main sets:

    6 x 100 of something
    -- I did 6 x 50 burst + cruise @ 1:30

    8 x 25 fly @ 100 pace @ :45
    100 EZ

    Team was doing sprint 12 & 16 25s but the interval was too hard for me. So I did 5 x (5 x 25 AFAP + 75 EZ)

    20 x 25 @ :30
    -- I did them odds = back kick @ 100 pace, evens = EZ
    100 EZ


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

    Finally feeling better after struggling for a few days. May just go easy today and crank it up on Sunday. Really looking forward to going to NC for a few days for Lil Fort's spring break. All this snow doesn't feel like spring ...
  2. Sarasota Y Sharks Masters GOLD Workout 3/22/18

    by , March 22nd, 2018 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    6 x 50 1:15 stroke
    3 x 100 1:45

    Kick set
    8 x 50 1:20

    IM/stroke set
    2x
    1 x 100 2:15 25strong/75easy
    1 x 100 2:15 50strong/50easy
    1 x 100 2:15 75strong/25easy
    1 x 100 2:15 100strong
    [RD1 IM/stroke, RD2 choice]

    Free/Pull set
    1 x 400 6:20 300strong/100mod
    2 x 300 5:00 200strong/100mod
    3 x 200 3:10 100strong/100mod
    4 x 100 1:40 strong

    Warm down
    4 x 50 1:00

    Total: 4300
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  3. 3/22/18 Workout

    by , March 22nd, 2018 at 08:53 AM (Swimming Through Jello)
    Slept in Wednesday, just needed some extra rest.

    Thursday 3/22/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    200 fast 3:30 (free 2:00)
    4x25 EZ :40
    200 fast 3:30 (kick 2:44)
    4x50 EZ 1:10
    200 fast 3:30 (back 2:12)
    4x75 EZ 1:30
    200 fast 3:30 (pull 2:03)
    4x100 EZ 1:50
    200 fast (breast 2:28)

    8x50 k/dr IMO :60

    3200

    Coach was inspired by Pieroni's 1:29 200 last night so we got to do fast 200s today. Pretty happy with how I did - not where I want to be by May but better than the sluggish I've felt the past week and a lot better than the last time I did any fast 200s a couple weeks ago.
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    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 3/21/18

    by , March 21st, 2018 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    3 x 100 2:15 desc 1-3

    Stroke set
    2x
    4 x 25 :40 fly
    4 x 25 :40 back
    4 x 25 :40 brst
    [Swims 1/2: perfect stroke, 3/4: strong]

    Free/pull set
    2 x 250 3:45 long & strong
    5 x 100 1:30 last 25 strong
    10 x 50 :45 strong and consistent

    Sprint set
    2x
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4400
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    Uncategorized
  5. Workout 03/20/18: evening

    by , March 20th, 2018 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Stiff from the long weekend of swimming at Harvard, but happy to get back into the water for practice tonight. Just Greg and I were at the pool.

    300 swim 200 pull 100 kick [extra 100 here]

    8 x 125 on :20sr (25 kick, 75 build, 25 pull)
    -2min interval 1-6 mixing free/back, 2:10 with im on last 2

    100 easy
    100 kick
    4 x 50 from blocks
    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ===========================

    Updated March 21st, 2018 at 10:27 PM by rxleakem

    Categories
    Swim Workouts
  6. 3/20/18 Workout

    by , March 20th, 2018 at 09:01 AM (Swimming Through Jello)
    Tuesday 3/20/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{4x100 50 k/50 s 1:40
    4x75 IM 1:30
    4x100 1:20 (rd 1 sw, rd 2 p)
    4x25 k FAST :40}

    8x50 k/dr IMO 1:00

    3600

    My butterfly is horrific right now... don't watch me!
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    Uncategorized
  7. 3/19/18 Workout

    by , March 19th, 2018 at 08:51 AM (Swimming Through Jello)
    Monday 3/19/2018 CrossFit Workout

    Warmup - airbike, plyos, stretching

    Strength - Bench Press 45/5, 135/5, 155/5, 175/5, 185/5, 195/3
    //Triceps weren't having it after HSPUs Saturday!

    Conditioning - For time
    20 power clean 115#
    40 wall balls 20#
    15 power clean 135#
    30 wall balls 20#
    10 power clean 155#
    20 wall balls 20#

    8:31

    Plan for Ozark Champs - Get through this last week of CF Open, no weights next week pool 5x normal intensity, rest week after into meet.
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  8. 03/16-18/2018: New England scy Champs

    by , March 18th, 2018 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    Back from a fun weekend of racing in Boston at the annual Harvard meet. With my schedule allowing, I was able to swim all three days of the main meet this year (as opposed to driving down for the day as I have been doing in the recent past). That third big snowstorm didn't materialize here in our area, but in trying to more more wood pellets from the basement to the living room (so my daughter didn't have to while the rest of us went on the trip) I tweaked my back on Wednesday, to the point that it was painful to bend over to tie my shoes. I was able to make it to Masters on Tuesday for a warmup and some burst and cruise swims, but wasn't able to make it back to the pool before the meet. We made the 3 hour drive to Boston on Friday morning in time for event check-in...
    http://meetresults.com/2018/nelmscscy/results.shtml

    Friday:

    100 Free: 53.94 - 3rd (26.33, 27.71)
    -- This was the first event and my back was still tight, even after warmups. I popped a 24.6 at the New Year's meet in January, so these splits seem right on. I need to work the 2nd wall more for a faster 3rd lap when I swim this next. I didn't attack the walls due to the back tightness.

    50 Fly: 27.10 - 5th
    - My start was good and my stroke felt long and powerful. The turn was good, but I need to get some more sdk's in. I was short to the wall and decided to glide...probably should have taken an extra quick stroke.

    100 Back: 1:00.93 - 2nd (29.89, 31.04)
    - I opted not to use the backstroke ledges since I have no experience with them (other than a YouTube video that I watched online). The splits were good, but each wall was horrible and I did not reach my sdk counts. It probably didn't help that I was being conservative as to not agrivate my back. I think I can get back under a minute, especially if I take it out a little faster.

    [My warmup in the regular pool was 1200 yds, and I did a total of 26 laps in the 29yd diving well lanes between events and for warmdown] After my day in the pool was complete we drove into Harvard Square to fart around and grab a late lunch before heading to the hotel to relax.

    Saturday:
    50 Breast: 25.23 - 4th
    - On of these days I will make good on my threat to actually learn to swim this stroke more efficiently (and hopefully faster), but I swam this mostly to get a time for the Flow Swimmers online event that I signed up for. I really worked the walls and tried to get through the event without having my knee protest, and I accomplished both goals.

    200 Back: 2:14.88 - 2nd (31.58, 34.45, 34.54, 34.31)
    - I wanted to get under 2:15 and I did with a beautifully split race (1:06.03, 1:08:85)! So I did a sprint during warmups to try the ledge, and was in lane one. I remember telling my wife that lane was horrible because the flags only reached halfway across the lane. Of course that set me up to swim in lane 1! Anyways, I took it out without much legs and built into it as I planned. The turns were better (as my back was not as sore) and I am I really happy with the swim. I missed swimming with my buddy Trent from RI, but did run into Doug who came down from Maine for the day.

    [Warmups of 1600 yds, plus an additional 18 laps in the big lane between events and for warmdown]. We drove over near BU and picked up a guitar that my son was looking at online before heading back to the hotel to drop off the car. I made reservations online for Hard Rock and we took the T into the city, battleing the drunken St. Patty's Day crowds and pub-crawls. I am happy I made reservations because we bypassed the huge line and were seated and served a lot faster that I expected. After a little shopping we went back to the hotel and vegged out, except for a little walk my son and I took in search for some cookies before bed.

    Sunday:
    50 Back: 27.10 - 2nd
    - I used the ledges again and tried to not stay under as long as I usually do on the second lap. While I wanted to get under 27, I am really happy with this time as I find it so difficult to sprint anything.

    100 IM: 1:02.17 - 3rd (27.22, 34.95)
    - Back in lane 1 and I did my usual out fast then lose it all on breast. I wanted to get under 1:03 and did, beating my time from January. Oh well, this is a top 3 fastest time in the event in my lifetime so I am happy.

    [Warmups of 1300 yards and 22 laps in the big lane between events and for warmdown] After the swims we watched Donna, an 84-year young lady from Maine, crush the 200 fly before driving home.

    Total swimming:
    Warmups: 4100 yds
    Racing: 650 yds
    Warmdown: 1914 yds (66 laps in the well)

    Thoughts...
    - I aged up to the 40-44 group and swam my 100th race as a Masters swimmer with this meet. I have written before that I swam here as an age-grouper and feel blessed with the chance to swim here now. I am amazed to see the certificates from David Berkoff hanging on the walls behind the stands and to take in the brand new score board this year. It is just awesome for me to swim here. It is a very well run meet, this year having more than 650 swimmers, and great folks behing the blocks timing, reffing, and working to make sure everything runs smoothly.
    - My wife and son made the trip. It is funny that in the locker room so many guys talked about their families not being on board to coming to watch. It is a boring meet, even for us swimmers, so I know how our families must feel. Even so, it means a lot to me to see my wife in the stands and know that she is cheering me on.
    - Based on above, I tried to plan my swims so that I wasn't swimming in the first "distance" events of the day, pick back to back events, and avoid sitting at the pool all day. I accomplished that goal! Trying to then plan on when to warm up, try to get in some sprints from the blocks once the main competition pool is open, and then follow the estimated timeline takes some thought. I was able to get on deck before check-ins closed (no online option with this meet) and had some down time between events to not only hang out with my family but check in with my swimming buddies. I even met Guy from a facebook swimgroup and we checked in throughout the meet, even racing side by side in the 100 IM - he touched me out! Dan from Pittsfield aged up to 70 and was breaking lmsc records all weekend long...he might even be gunning from more at our meet in a few weeks.
    - Swimming-wise, I am satisfied with my efforts and performances. After feeling like crap after the WPI scm meet in December, I have committed to swim more Tuesday night practices and the every other Saturday swims that my work schedule allows for. Like Ande has said, I need to stop lugging around this extra 10-15 points which will help make me faster in and of itself. I think that as the weather gets warmer I will be able to get back on the bike and schedule some 5k's to help with overall fitness and weight management. I also need to be more proactive with shoulder and knee exercises as both issues have not been too bothersome, although the long meet has reminded me of them. I also need to figure out breastroke.

    Well, that's a wrap from Harvard. I'm really pleased with the meet and the opportunity to get some racing in after all the hours of training.

    Updated March 19th, 2018 at 09:17 PM by rxleakem

    Tags: harvard
    Categories
    Masters Swim Meets / Events , Planning
  9. Wed-Sun, March 14-18

    by , March 18th, 2018 at 08:59 PM (The FAF AFAP Digest)
    Wed: Swim/SCY @ Pitt

    Can't remember what I did anymore. I know there were bursts, AFAP 25s and some 100 pace 50s.


    Thursday: off


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    5 x 50 DPS free w/paddles @ 1:45 (they were doing 100s)
    8 x 25 shooters w/fins @ :45

    Main sets:

    This main set was good for me, gave me plenty of rest to do 8 x 25 AFAP + 75 EZ and a fast 50. Sat on the wall like a good sprinter.

    2 rounds:
    1 x 150 fast @ 6:00
    1 x 100 fast @ 6:00
    1 x 75 fast @ 6:00
    1 x 60 fast @ 6:00

    100 EZ


    Saturday:

    I woke up with a cold on Friday, so didn't feel that great. I did hit the gym for an hour and did: RC ex, explosive leg extensions, extreme angle squat w/15 lb DB @ 5:00, meds ball slams, good mornings, seated row, cable twist w/yoga ball, seated straight arm dips, single leg stand on flat side of bosu, hip abductors, leg press

    Because I didn't feel that well, I didn't swim in our local meet. But I went to spectate and had a blast watching and cheering for everyone.



    Sunday: Swim/SCY/Solo:

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Mains sets:

    5 rounds:
    1 x 50 @ 100 pace @ 1:00
    1 x 50 EZ @ 2:00

    100 EZ

    5 rounds:
    1 x 50 @ 100 pace @ 1:00
    1 x 50 EZ @ 2:00

    100 EZ


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


    Between having a cold and being sore from weights, I didn't even attempt any AFAP work today. Hopefully, I will be able to work hard this week.
  10. Weekend Workouts

    by , March 18th, 2018 at 11:55 AM (Swimming Through Jello)
    Rest day Friday.

    Saturday, 3/17/2018 CrossFit Workout

    Warmup - airbike, stretching, DL warmup, HSPU warmup

    Conditioning - CF Open 18.4
    9 min AMRAP
    21-15-9 DL 225#
    HSPU
    21-15-9 DL 315#
    HS walk 50'

    6 315# DLs. About what I figured, I can't HS walk anyway and am terrible at HSPUs.

    Sunday, 3/18/2018 Pool Workout

    400 sw/200 p/200 k/4x50 :50 st/fr

    2x300 4:30 1-sw, 2-p
    4x100 25 bk/75 fr 1:35
    4x150 2:10 1,2-sw, 3,4-p
    8x75 o-IM 1:20, e-fr 1:10
    6x100 fin k 1:20
    8x25 IMO :30

    200 warmdown

    4200

    Triceps really sore from HSPUs. Not much quality today but pushed through. A week, maybe two until some rest for Ozark Champs.
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    Uncategorized
  11. 3|18|18 scm

    500 kick, flutter, frog by the 25
    6 x 50 flutter as 25 AFAP / 25 easy kick
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  12. 3/15/18 Workout

    by , March 15th, 2018 at 09:28 AM (Swimming Through Jello)
    Thursday 3/15/2018 Pool Workout

    Really feeling beat up from the past couple days' workouts. Was hard to get moving and generally a mental slog today. Stinks because there's no Saturday practice so only two swims this week.

    200 fr/100 bk/200 k/200 p/100 IM dr

    4x150 2:30 even pace
    3x75 1:20 smooth
    3x200 3:00 100 bk/100 fr even pace
    3x75 1:20 smooth
    2x250 3:30 fin kick
    2x75 1:30 EZ
    1x300 good pace (3:17, meh)

    8x50 k/dr IMO 1:00

    3750
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  13. 3/14/18 Workout

    by , March 14th, 2018 at 08:28 AM (Swimming Through Jello)
    Wednesday 3/14/2018 CrossFit Workout

    Warmup - circuit plyos, stretching

    Strength - Deadlift 135/5, 235/5, 275/5, 305/5, 335/5, 355/5

    Conditioning -
    100/80/60/40/20 double unders
    50/40/30/20/10 situps
    9/9/9/9/9 front squat 155# (from ground)
    16:04

    That one was really tough. Dang double unders.
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    Uncategorized
  14. Sun-Tues, March 11-13

    by , March 13th, 2018 at 06:00 PM (The FAF AFAP Digest)

    Sunday: Swim/SCY/Solo @ BP


    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 25 burst + cruise, mostly from the blocks
    100 EZ

    4 x (25 AFAP + 75 EZ) from the blocks

    4 x (broken AFAP 50, :10-:15 rest, + 150 EZ)
    -- 2 swim, 2 shooters

    Total: 2250



    Monday:

    Drylands: 50-55 min

    single leg deadlifts, good mornings, tricep press, hip thrusters, resisted standing broad jumps, altitude drops, med ball slams, extreme angle step ups w/bar, push press, explosive leg extensions

    3 miles on treadmill



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters

    Main sets:

    2 rounds w/fins
    20 x 25 IM order @ :45 @ 100 pace
    200 EZ

    10 x 25 back kick @ :40 @ 100 pace
    100 EZ

    Total: 2450

    5 miles on the treadmill



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


    I defaulted to 100 pace today because I was tired from the weekend's sprint workouts and weights yesterday. I'm still somewhat ambivalent about my "comeback" ... it's frustrating to feel physically limited and I know it's going to take awhile to be swimming/racing fit again. But I nonetheless purchased a new tech suit today to use this spring as there are only old ones in my closet. Though I like Arenas, I wasn't moved to pay $550 for the newest model. So I opted for the new A3 VICI suit. And, unlike, Arenas, it comes in black!

    Updated March 14th, 2018 at 10:22 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 3/14/18

    by , March 13th, 2018 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:30 [2:30]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 vertical kick
    1 x 50 1:30 [1:15] fast

    Stroke set
    4 x 50 1:15 [1:05] fly
    4 x 50 1:15 [1:05] back
    4 x 50 1:15 [1:05] brst
    4 x 50 1:00 [1:00] free
    1 x 200 IM

    Free/pull set
    3 x 200 3:10 [3:00] long & strong
    3 x 150 2:20 [2:10] last 50 strong
    3 x 100 1:30 [1:20] neg split
    3 x 50 :50 [:50] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
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  16. 3/13/18 Workout

    by , March 13th, 2018 at 09:05 AM (Swimming Through Jello)
    Tuesday 3/13/2018 CrossFit Workout

    Bit of circuit-type work today...

    Warmup - rowing, core work, stretching, PVC drills

    Strength -
    A) DB lunges 4x12 50# each hand
    B) Ring dips 4x8 strict
    C) Upright row 4x12x75#

    Conditioning - EMOM 16, 4 rounds each of
    1 - 12 cal assault bike
    2 - 15 wall balls 20#
    3 - One arm DB overhead carry 50#x30m ea arm
    4 - 5 PSn + 5 OHS 95#
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    Uncategorized
  17. Monday 03/12/18: evening

    by , March 12th, 2018 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Well, looks like Nor'easter #3 in less than two weeks is due to come in overnight and continue through Wednesday. I have had a slight head cold return so I am not feeling the best, so with the expected 12+ again (we had 9 inches 3/2 and 13 inches 3/8) and more shoveling I not only expect the Rec to close tomorrow for regular practice but I'll also have more drylands coming! It always seems like when I have a meet coming up I have to shovel or rake! hahaha

    Tonight's taper-ish workout solo at the Rec...
    200 free/200 back/200 im drill
    4 x 100 (50 kick, 50 pull)
    4 x 100 [25 easy, 25 fast (rotate strokes), 50 easy]
    200 loosen and out
    [Solo/Rec/1600 yds/40 min]
    =================

    Hotel booked for Harvard meet this weekend. Will drive down before events start on Friday, swim 7 events over the weekend, and drive home Sunday evening. I am in my long stretch at work so no chance before the meet to swim outside of practice tomorrow night, so I am hoping that practice is a go!
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 3/13/18

    by , March 12th, 2018 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :40 fast

    Stroke set
    3x
    3 x 25 :40
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    20 x 25 :30
    [Alt 1 easy, 3 fast, all choice]

    Freestyle/pull set
    20 x 100 1:30
    [Alt 1 easy/3 strong]

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  19. 3/12/18 Workout

    by , March 12th, 2018 at 09:19 AM (Swimming Through Jello)
    Monday, 3/12/2018 Pool Workout

    Bit of a miscellaneous workout today. Wanted to get the Swimathon 100 IM in early in practice.

    200 fr/100 bk
    8x50 k/dr, dr/b IMO 1:00
    100 EZ

    100 IM from the blocks - 55.33

    100 EZ
    //Then I jumped into the main set where everybody else was.

    4x75 25 bk/50 fr 1:10
    3x100 fr 1:30
    100 EZ
    200 k FAST (2:41)
    6x50 D1-3 to 85% :50
    4x75 25 bk/50 fr 1:10
    3x100 D1-3 pull 1:30 (1:07-1:04-:58)
    100 EZ
    200 fast (2:05, was running out of gas here)

    200 warmdown

    3300

    After work...
    Sn Bal + OHS - 95/1+2, 135/1+2, 155/1+2, 175/1+2, 195/1+2, 205/1+2x3

    Updated March 13th, 2018 at 09:03 AM by JPEnge

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  20. Weekend Workouts

    by , March 11th, 2018 at 11:50 AM (Swimming Through Jello)
    Friday PM 3/9/2018 CrossFit Workout

    Warmup - airbike, squat drills, jumprope, muscleup warmup

    Conditioning - CrossFit Open 18.3
    14 minute AMRAP
    100 double unders
    20 overhead squat 115#
    100 double unders
    12 ring muscleups
    100 double unders
    20 DB snatch 50#
    100 double unders
    12 bar muscleups

    I got to 1 bar muscleup. My double unders are not efficient, though I did do my first set of 100+ in years on the opening set. This'll probably be the worst score of my Open, I think.

    Saturday, 3/10/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    4x{3x100 D1-3, 4x25 :30 fast IMO}
    Descend fast 100s by round 85% to all out - did 1:01, :59, :58, :57

    100 EZ

    10x50 fast starting :50 adding 10 sec to interval each pair
    Not very consistent - 28 highs all the way to 26 lows in various places.

    100 EZ

    8x50 k/dr IMO 1:00

    100 warmdown

    3600

    Doing yoga Sunday afternoon. Will hit the 100 IM for the Swimathon Monday morning assuming I feel good.
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    Uncategorized