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  1. Friday, Feb. 13

    by , February 14th, 2015 at 09:16 AM (The FAF AFAP Digest)

    rehab ex
    straight arm dips 74 x 3 x 25
    rear delt fly, 75 x 4 x 8
    good mornings, 90 x 4 x 5
    explosive leg press, 175 x 3 x 15
    extreme angle squats on high box w/45 lb plate, 45 x 4 x 8
    DB rows, 30 x 3 x 8 each side
    kneeling ab crunches, 150 x 3 x 12

    Short Swim:

    700 various
    5 x (25 fast + 25 EZ) @ 1:30
    200 EZ

    Total: 1150


    Heading to the airport soon. Flights are still on time despite the snow here. It's supposed to be 48-55 degrees when I'm in Paris. That will feel like spring to me! I can tell I'm getting a cold, woke up very congested. Just hope it doesn't worsen.

    Updated February 14th, 2015 at 09:46 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  2. Workout 02/13/15: noon

    by , February 13th, 2015 at 01:30 PM (Maple Syrup with a Side of Chlorine)
    A busy end to the workweek has me feeling alright, especially since I have a staycation next week! I was able to attend the annual Sophomore Summit yesterday, a career event for the county's 10th graders to speak with and have hands-on demonstrations from folks in all types of jobs. I was with the medical/vet crew, and we had a scenario that involved EMT, MD, RPh, and DVM - the kids enjoyed seeing different aspects of our jobs and the paths that we took to get to our profession today. This is my fourth year attending the event, which was held at Bennington College. Here is a picture I snapped in our room:

    This morning I started the day by replacing two outlets in the kitchen and a light switch in the pantry, without getting shocked! Quick swim at lunch before I head over to watch (and most likely talley the score book for) the girls and boys bball games this afternoon.

    200 free/200 back/200 im drill
    4 x (50 kick, 100 AP, 100 bk pull) continuous
    4 x 25 sprints on traffic
    200 loosen and out
    (Solo/Rec/1900 yds/40 min)

    Updated February 17th, 2015 at 09:55 PM by rxleakem

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/16/2015

    by , February 13th, 2015 at 11:45 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 75 1:15
    1 X 50 @ 100% 1:30
    Three rounds--choice

    3 X 300 4:30
    3 X 200 3:00
    3 X 100 1:45
    300's: last 50 fast
    200'S: negative split
    100's: swim at 85/90% effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Week 124 - Friday

    by , February 13th, 2015 at 11:33 AM (After a long rest)
    What can I say other than today was totally miserable. I went to bed last night having taken advil and was so sore I could not lift my arms. When I woke I was even worse than when I went to bed. Diving into the pool to do the warmup was almost comical. My chest is so sore it hurts to breath. I did not loosen up until the main set and despite swimming fast today I hurt so much it was not even fun!

    Warm up
    400 free with snorkel
    8x50 catchup on :40
    10x50 with snorkel on :40

    Main sets
    3x(200 free on 2:30 fast, 2x50 back on :50, 4x25 on :30 open, close, easy, fast)
    500 breathing 3,5 by 25
    200 free from the block AFAP
    100 easy
    100 free from the block AFAP
    100 easy
    100 free from the block AFAP
    100 easy
    50 free from the block AFAP

    Warm down
    200 easy

    I managed to loosen up enough after the transition set that I could swim without tears in my eyes, but the whole thing hurt today. On the transition 50s I was holding 31s. On the first main set I went 2:00, 1:59, 1:58 on the frees, :33/:34s on the back 50s, and 12/13 on the fast 25s. The 500 was easy loose swimming. The 200 from the block I went 1:54, the 100s fast I went :53,:51, and the fast 50 I went 23.1(Tom called out my split). Fast swimming but no fun today. I am grumpy sore and generally feeling pretty miserable!

    We went to breakfast after practice and the guys cheered me up but I am so so so sore. What was I thinking yesterday?
    Swim Workouts
  5. Fridays in the fast lane some

    by , February 13th, 2015 at 07:27 AM (Mixing it up this year)
    I started with the masters fast lane but then slid over to an empty lane but continued to do the workout.

    500 free
    10x50@1:05 free kick w/zoomers
    5x100@1:40 free w/paddles & bouy held 1:35's
    12x50@1:00 free
    5x100@1:40 free w/paddles & bouy faster than last time went 1:31, 1:32, 1:32, 1:34, 1:34
    500 free kick w/zoomers

    Total 3100 meters

    Updated February 14th, 2015 at 12:37 PM by Donna

  6. Week 124 - Thursday

    by , February 12th, 2015 at 05:18 PM (After a long rest)
    I thought I was in pretty good shape but this morning killed me and suspect I will be unable to lift my arms for a few days. We did 3 "Super sets". Each set lasts about 15 minutes and it's done non stop. The easiest way to explain the "Super set" is to explain what I did for chest. We did chest, back and shoulders with abs in between.

    Start with your max bench press for 8-10 reps. So in my case that's 60lb on each side. I placed the weights as follows 25,10,10,5.

    The first four rounds we took a plate from each side off per round. Then I did an assisted bench press where my spotter pushed down on the bar. Then I just lifted the bar followed by 10 push-ups. Then I did the same thing with incline bench. It's non stop and by the end I face planted on the last round of push ups and had to put knees on the floor to finish.

    Brutal but in a sick way it was awesome. When I swam I dived in and did not think I was coming up my arms, shoulders and back hurt so bad.

    After 45 minutes of super sets plus 15 minutes of abs I went for a swim.

    On the dive into the pool I went deep and did not think I was coming up. My arms in particular were like jello and I had to scramble to come up in air.

    400 free with snorkel
    8x50 catchup on :45
    4x100 kick on 1:50
    200 free easy
    Swim Workouts
  7. Thursday, Feb. 12

    by , February 12th, 2015 at 03:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 breast working on pull
    50 EZ

    Main Sets:

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

    3 rounds:
    8 x 25 AFAP/hold best average @ 1:00
    150 EZ
    4 x 24 AFAP/BA @ :30
    150 EZ

    R1 = breast w/fins (12s)
    R2 = backstroke kick w/fins (9 high- 10 low on 8 x 25 and 10 low-mid on 4 x 25)
    R3 = I was feeling really tired so switched to 100 pace on the third round and did the 8 x 25 @ :45. Did backstroke and went 15 lows.

    100 EZ

    Total: 3050


    I am really tired from that effort, which included 24 all out 25s and another 12 @ 100 pace. Hoping to stretch a little this afternoon. But first I need to start packing!

    Updated February 12th, 2015 at 04:23 PM by The Fortress

    Swim Workouts
  8. 2|12|15 LCM

    by , February 12th, 2015 at 02:55 PM (Blog)
    800 warmup of drills using fins

    10 x 25.6 fr on 1:00 with fins

    30 x 12.8 fr on 0:20 with fins

    20 x 12.8 fr on 0:30 with fins

    10 x 25.6 fr on 1:00 dive from side


    deadlifts on smith rack
    34 reps of 135
    10 reps of 185
    2 reps of 235

    stiff leg bends
    30 reps with bar

    Updated February 12th, 2015 at 09:21 PM by __steve__

  9. Sarasota Y Sharks Masters 5:30 AM Workout 02/13/2015

    by , February 12th, 2015 at 12:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:30 2:15
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    4 X 150--50 fly/50 back/50 breast 2:40
    1 X 200 free 3:20
    4 X 75--25 fly/25 back/25 breast 1:20
    1 X 200 free --

    4 X 200 3:00 #4 on 3:30
    4 x 100 1:30 #4 on 2:00
    4 x 50 1:00
    Free--swim or pull--
    Descend each distance 1-4--#4 is fast

    WARM DOWN: 4 X 50 Easy

    Swim Workouts
  10. Tired again but it is the last day of the mini fast

    by , February 12th, 2015 at 07:13 AM (Mixing it up this year)
    Felling tired and it showed in my swimming.

    500 free
    500 free kick w/zoomers
    1650 free for time 25:27
    550 free kick w/zoomers

    Total 3200 yards
    Swim Workouts
  11. Week 124 - Wednesday

    by , February 11th, 2015 at 04:54 PM (After a long rest)
    My daughter had a math project that was due today and had three classmates over to work on the project. After about 30 minutes the math project was forgotten and it became a play date with three friends. I was the party pooper and went to bed(my wife said I was grumpy and I needed to go to bed). I slept like a baby and my alarm woke me up. Today was a funny kind of workout. I got in early and out late but did not do a lot of yardage and also did not really feel like I spent a lot of time between sets. Tom switched up our 16x50s which made today hurt even more.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    12x75 kick on 1:20
    4x50 on 1min at 100 race pace(24/25)
    100 easy
    4x50 on 1min at 100 race pace(24/25)
    100 easy
    8x50 on 1min at 200 race pace(26/27)
    200 easy
    10x50 on 1min swum as 25 doggy paddle working on free catch, 25 free distance per stroke

    Warm down
    200 easy

    The 2 rounds of 100 race pace hurt really really bad. I started out holding 25s for the first 2x50s and then hit a groove and held 24 highs for the rest of the 100 race pace sets. On the 200 race pace I held 26s which again is really good for me. Overall a really good set and quite encouraging but I hurt so bad. In particular my lats and tris are screaming at me right now and my chest feels like my ribs are preventing my lungs from getting a full breath. Boy I hurt!
    Swim Workouts
  12. Tues-Wed, Feb 10-11

    by , February 11th, 2015 at 03:43 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    land mines, 45 x 3 x 15
    single leg deadlift w/20 Lb DBs, 3 x 10 each leg
    straight arm dips, 75 x 3 x 25
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4-5 x 6
    wide grip lat pulldowns, 75 x 3 x 8
    kneeling ab crunches, 140 x 3 x 15
    seated row, 80 x 3 x 8

    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    4 x 25 SDK @ 100 pace @ :45
    50 EZ

    5 x (25 AFAP + 75 EZ)
    -- some from a push, some from the blocks

    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = back, 15 flat-low with 11 SDKs
    R2 = back, 15 flat -low, with 10-11 SDKs
    R3 & 4 = breast w/fins, no pullouts, 12 high-13s

    Total: 3250


    Some random thoughts for the day:

    1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

    2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

    3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

    4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.
  13. Feb 12, 2015

    by , February 11th, 2015 at 01:30 PM (Trying to Train Smarter, Not Just Harder)
    Swam at the Auburn meet this past weekend - was relieved to go fairly reasonable times. I was almost spot on for old times (3 years or so ago) with the exception of my 200 breast, which was just too close to the 500 free for me to get any rest. I got a fire in my belly now, ready to be competitive!
    I was pretty tired on Monday morning, and so only went about 3200, but I was able to get to the gym yesterday for weights, despite not getting home from work until 11:30pm - I just popped out of bed! Swam solo today (beside ATAC) but it didn't matter. Here's what I did:
    600 back/free
    3 x 200 pull with agility paddles (was feelin' pretty good)
    2 x 300 kick, 200 with board, 100 on my back)
    100 easy
    300 swim
    3 x 100 @ 1:30
    300 pull
    3 x 100 pull @ 1:30
    100 easy
    300 breast (ATAC got out here, so I lost my illuminated, digital pace clock - which was fortunate, because I was hammered, lol!)
    3 x 100 breast on 2:00
    400 fairly easy
    Total: 4000 LCM

    GOAL: I figure if I want to get back down under 6:00 for my 500 free, I'd better pick my pace up. So I'm challenging myself to holding 1:20 on my 1:30 intervals for 100 LCM (If I can) and once I'm doing that - hopefully in about 3 weeks - I will then try for the 1:25 interval. I used to be able to do this about 20 years ago, actually I remember quite clearly doing a set of 12 x 100, 2 @ 1:20, 1 @ 1:40.

    Updated February 12th, 2015 at 07:02 PM by Celestial

  14. Sarasota Y Sharks Masters 5:30 AM Workout 02/12/2015

    by , February 11th, 2015 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    4 X 50 -descend- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 25 sprint kick :45
    1 X 100 easy swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds. Stroke is choice/no free

    6 x 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. SCM in jacuzzi

    by , February 11th, 2015 at 09:32 AM (Blog)
    decided to score a swim at the convenient 25m pool with no markings. Does have flags though.

    2 x 500 backstroke with fins on 8:00

    30 x 25 on perhaps 0:40 as ~ 10m easy fr sprint (2 strokes) / 15m easy drill
  16. Just not energetic but then this is day 6 of the mini fast

    by , February 11th, 2015 at 07:27 AM (Mixing it up this year)
    Not feeling like I am all there today. Struggled thru my test set.

    500 free
    500 free kick w/zoomers

    10x100 free w/paddles & bouy
    #1-4@1:30 went 1:25, 1:24, 1:23, 1:22
    #5-7@1:25 held 1:20
    #8-10@1:20 went 1:19, 1:22, 1:22 just couldn't do it

    2 times thru on a :30 per 25 base super 500 free

    300 free kick w/zoomers

    Total 3300 yards
    Swim Workouts
  17. Week 124 - Tuesday

    by , February 10th, 2015 at 09:47 PM (After a long rest)
    I had a massage last night or at least the start of one. My masseuse injured her tricep after about 30 seconds and we had to reschedule my appointment. She all of a sudden stopped talking mid sentence and when I looked up she was in tears holding her arm. It sucks on lots of fronts for her, the worst being she is an hourly employee and this directly affects her income. I felt bad and in a strange way guilty. As a result of the extra 90 minutes I went to bed early and again had a great night of sleep. Today I woke early and was lifting at 4:45am.

    10 mins on the vasa swim trainer done as 1:30 on :30 off
    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside, lower back extensions) done as 80%, max, fail and 10,10,10 reps by round
    15 mins of abs done as 3x(flutter, oblique crunches, leg lift, one hand one leg planks, flutter kick) with :45 on, :15 off. This was especially tough today for some reason.

    15x100 with snorkel on 1:30

    This was not very adventurous but I hurt really bad from lifting and my arms were beat and the first 5 felt good so just kept going. Today's weights took longer despite arriving earlier than normal and I ran out of time in the swim. I wanted to do a little bit more because I finally started to loosen up towards the end.
    Swim Workouts
  18. Workout 02/10/15: evening

    by , February 10th, 2015 at 09:44 PM (Maple Syrup with a Side of Chlorine)
    It was nice to only have a 20 minute shovel-session this morning before work, but I did spend another half-hour after work this afternoon raking the roof in preparation for an arctic blast over the weekend. Oh the glorious sunshine and blue sky - here is a pic from the backyard ...

    Made it to Masters and enjoyed a great workout with a fun pool of swimmers, featuring a main set from pwb's workout thread over in the forums Workout 1 in week 2.

    150 Swim/50 kick/100 pull (extra 100)
    4 x 50 Burst and Cruise on 1:15
    2 x
    - 3 x 50 (I did 75/75/50 kick)
    - 2 x 100 - fast last 25 (I did 150's)
    - 1 x 200 - fast middle 50 (I did 200 IM drill
    rd 1 on 1:00/50 base, 30 seconds Vertical Kicking,
    rd 2 on 1:10/50 base

    200 loosen and out
    (Masters/Rec/2200 yds/45 min)

    7 people for a Tuesday night is a lot for us, and it was great swimming with Carol, Greg, Luiza, Melissa, Rachel, and Tim. Our team is planning on doing the One Hour Swim this weekend for fun - only Greg and I did it in January and submitted the entry for the ePostal. I thought it would be a good experience for everyone to try and I'll be able to use the results to set up bases for future workouts. Since we will be swimming on Valentine's Day, I am dubbing it as a great heart workout and plan on having a few sweet treats after the swim.
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/11/2015

    by , February 10th, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50--choice-- 1:10
    #3-6-9-12 are fast

    3 X 200 broken @ race pace 6:00
    Broken :10 @100
    1 x 100 easy

    1 x 800 pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. 2|9|15 weights log entry

    by , February 10th, 2015 at 11:59 AM (Blog)
    Been preoccupied with higher priority life items since summer. Do not know where my swimming is at but I may still attend a meet next weekend.

    15 min of weights:

    dead-lifts (smith machine)
    • 32 with 135
    • 10 with 185
    • 1 with 235

    core exercise: in push-up position with feet on rowing machine chair, curl knees to chest then extend (ouch x 10)
    • 3 x 10

    • 1 x 29 BW.

    Updated February 10th, 2015 at 01:53 PM by __steve__