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  1. A great distance set today

    by , August 28th, 2014 at 08:14 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
  2. 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 10:46 PM by __steve__

  3. Week 100 - Wednesday

    by , August 27th, 2014 at 08:50 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
  4. Sarasota Y Sharks Masters 5:30 AM Workout-08/28/2013

    by , August 27th, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. 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
  5. A bit of breaststroke today

    by , August 27th, 2014 at 08:21 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
  6. 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 07:55 PM by __steve__

  7. Tuesday, Aug. 26

    by , August 26th, 2014 at 04:36 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
  8. Sarasota Y Sharks Masters 5:30 AM Workout-08/27/2013

    by , August 26th, 2014 at 01:12 PM (Sarasota Y Sharks Masters 5:30 a.m. 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
  9. Week 100 - Tuesday

    by , August 26th, 2014 at 12:33 PM (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
  10. Sprint what is this?

    by , August 26th, 2014 at 08:22 AM (Mixing it up this year)
    I tried my hand at some sprinting since my sprints have gotten so bad. This did not feel so good.

    500 free
    500 free kick w/zoomers

    2 times thru
    5x100@2:00 #1 25S/75E, #2 25E/25S/50E, #3 50E/25S/25E, #4 75E/25S. #5 100 E

    500 free kick every 3rd 25 FAST w/zoomers
    500 free w/snorkle odd 100's w/6 beat kick even 100's focus on pull

    Total 3000 yards
    Swim Workouts
  11. Back to SCY!!!! Monday, Aug 25

    by , August 25th, 2014 at 05:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    5 x (25 AFAP w/fins + 75 EZ)
    -- these were fast as usual without any real speed work in awhile. but unfortunately, the free hurt my shoulder
    100 EZ

    10 x 25 backstroke @ 100 pace @ :50
    -- trying to hold 15s, saw a few 14 highs
    100 EZ

    -- tried to do a few 25s fly @ 100 pace, but it hurt so I desisted
    50 EZ

    10 x 25 dolphin kick w/fins & board @ 100 pace @ :35
    100 EZ

    10 x 25 backstroke kick w/fins @ 100 pace @ :40
    200 EZ

    Total: 2950


    I was happy to be back n my favorite milieu. I felt a little discombobulated after all the long course and OW, but that will abate. My kicking felt strong, probably due to all the long course kicking. One of my AFAP 25 dolphin kicks with a board was a 9 high.

    On the other hand, it was very disheartening that my shoulder was the worst it's been. In retrospect, I should have shifted to kick only workouts at the very first sign of strain six weeks ago. I'm hoping my bicep tendon is just very inflamed, and that it's nothing more serious. Because it hurt to swim every stroke except back today, I made an appt with an orthopedist for Friday for an eval. If it can't be fixed with a cortisone shot and it isn't surgical (don't think so), I will probably do PRP. I was referred to Dr Bradley, the Steelers doc and best PRP expert in the area. This injury is making the Rowdy Gaines meet unlikely. I had really hoped to get a better start to this year, but I guess it's not to be ...
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-08/26/2013

    by , August 25th, 2014 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 descend 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 x 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 1:15
    Four rounds
    75's: 1 of each, IM order

    1 X 200 3:00 3:00 3:00
    4 x 50 descend :40 :50 1:00
    Free. Three rounds, round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  13. Week 100 - Monday

    by , August 25th, 2014 at 02:08 PM (After a long rest)
    I had a restless sleep last night. I periodically get very hot during the night and have a hard time getting to sleep and last night was one of those nights. I was tired when I woke up but felt fine after I got up and moving.

    I had a physical for insurance at work so had to limit my food intake(they asked that I fast but thats impossible if I swim and I was not giving up a practice today). I felt great in the water and my shoulder felt the best its felt in quite some time. I still plan on setting up an appointment with the orthopedic doctor though just to get it checked out.

    Main set
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    10x300 pull on 3:30
    100 easy
    4x200 kick on 3:30

    Warm down
    8x50 drill on 1min

    Total 5000scy

    I really tried relaxing during the 300s and descended from 3:10 to 3:05 over the course of the set. I am trying to work on my turns and streamline off the wall. In particular I am trying to not breath with my first stroke off the wall so that I stay streamlined longer and hopefully gain a little speed on my turns(which again I am reminded are plentiful in scy as compared to LCM). I felt great on the 200s kick and was out in 1:25's and back in 1:27s on all 4. I have not felt this easy on a kick set in quite some time.

    I will practice at our pool tomorrow and then I am heading to Detroit with work for the rest of the week. I will be swimming with Skip Thompson at the Dearbourn, MI, outdoor pool like I did earlier in the summer. It was fun then and I am looking forward to swimming LCM again.
    Swim Workouts
  14. good swim today

    by , August 25th, 2014 at 10:40 AM (Mixing it up this year)
    Felt strong today

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strappless paddles & bouy held 1:24's last 4 1:22's
    500 free kick w/zoomers every 3rd 25 FAST
    8x25@1 free sprint held 17's
    300 free EZ w/snorkle

    Total 3000 yards
    Swim Workouts
  15. Settling into a new life...

    by , August 24th, 2014 at 08:27 PM (Alex's swim journal)
    The move is complete, though we're still making our way through boxes. I'm getting used to the new YMCA. Haven't joined the masters workouts yet... I'm holding off for a semester at least; the learning curve at work right now is pretty steep on the administrative side, so I'm going to ease back into the swimming as I can. I have been getting in to swim a few times a week, but really just for stress relief... nothing intense.

    Today I did 2200 SCY:

    400 EZ swim on 8:00
    4 x 100 IM on 2:00
    4 x 50 FR on 1:00
    4 x 25 Fr on :30
    4 x 25 BK on :30
    1:00 rest
    4 x 50 BK on 1:00
    100 FR recovery
    4 x 50 BK on 1:00
    100 FR recovery
    200 IM stretching it out on 4:00
    200 EZ swim
  16. Sunday Aug. 24

    by , August 24th, 2014 at 06:35 PM (The FAF AFAP Digest)
    Continuing my bad luck with swimming pools, I drove all the way out to North Park today excited to swim. Nada, no lane lines, deep end closed, no way to swim laps. Grr! So I went to the gym instead. I am so happy that Pitt reopens tomorrow after being closed for 3 weeks. I'm going back to USRPT, HIT and hypoxic work. I'm sure my starts and turns are pretty rusty.

    We had a great time at the beach. And I did two more pier to pier swims. I'm just a little bummed that my shoulder is still hurting despite rest and no fast swimming.


    bulgarians in a streamline position, 2 x 10 each leg
    good mornings, 85 x 4 x 6
    explosive leg extensions, 105 x 4 x 15
    deadlift, 85 x 4 x 6
    face pulls, 50 x 3 x 25
    kneeling ab crunch, 150 x 4 x 8
    hip abductor 100 x 3 x 6
    streamline crunches, 2 x 50
  17. Week 99 - Saturday

    by , August 23rd, 2014 at 09:26 PM (After a long rest)
    I went to bed early last night and had an awesome nights sleep. I woke up to my alarm and got nearly 10 hours of sleep. Nearly our entire team were at practice today and it was good to have have everyone back. I really enjoy Saturdays since we get more time in bed and after practice I bring food back for the kids and have breakfast with the family. Today was a great day!

    5x200 on 3mins swum as swim drill by 50
    6x150 on 2min swum as 100 free, 50 back
    7x100 kick on 1:50
    8x75 IM on 1:05 no free
    9x50 build on 1min
    10x25 fly on :30

    Total 4050scy

    this was kind of a fun workout not really having to think too much! Most of this was swum pretty easy concentrating on my strokes. I did 5 of the 50s fly and all the 25s fly. I still have a pinch in my shoulder which is annoying. It does not hurt enough to prevent me from swimming but it does hurt.
    Swim Workouts
  18. 8|22|14 SCY

    SCY - forgot jammers and just wore my shorts

    3 x:
    300 easy free with fins and snorkel
    50 easy free with snorkel
    500 flutter kick with board and snorkel

    500 worth of drills, easy swimming, and backstroke, with fins

    Back is much better, but I know if I blast off a block I would be toast. Might attend the Sunday portion of the meet and do a 100 free
  19. Sarasota Y Sharks Masters 5:30 AM Workout-08/25/2013

    by , August 22nd, 2014 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 moderate 2:00
    4 x 50 1:00
    four rounds.
    50's: odd:fast even:moderate
    IM'ers: 1 round of each stroke

    10 X 150 pull 2:15
    1-5: 100 cruise/50 fast
    6-10: negative split

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  20. Friday 8/22/14

    I am packed and ready to hit the road in the morning to head down to Mt Pleasant. This will be a SCY meet outdoors. Just got a quick little swim to loosen up a bit.

    500 free
    200 IM drill
    4 x 50 @ 60
    -just held 200 pace
    200 kick/swim by 25
    A few back to breast turns

    hot tub and long shower before work

    Sat -> 100 IM, 200, 4IM
    Sun -> 200 BK, 200 IM, 200 BR