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  1. Starting the new year right

    by , January 2nd, 2015 at 07:35 AM (Mixing it up this year)
    I ended the year with the 100x50@:55 LCM wednesday and actually felt fairly good after. Todays workout was not as much but just as hard.

    8x50@1 Free
    400 free pull w/paddles & bouy
    16x25@:30 free
    400 free pull w/paddles & bouy
    2x50 as free for as long as you can hold your breath then switch to backstroke

    400 free pull w/paddles & bouy
    2x200 free pull w/paddles & bouy
    300 free pull w/paddles & bouy
    2x150 free pull w/paddles & bouy
    200 free
    2x100 free

    Total 3600 meters
  2. Week 118 - Thursday

    by , January 1st, 2015 at 02:27 PM (After a long rest)
    We had a quiet but nice New Year at home with my wife, kids and parents. After dinner which was breakfast for dinner(waffles, bacon, eggs, sausage, etc) we watched old English tv shows for a few hours; keeping up appearances. I headed to bed around 9pm and had a good nights sleep. My wife stayed up a little later and checked on our kids around midnight since they were insistent that they would stay up to see in the new year. I heard fire works around midnight but it was more of a dream than reality for me I am afraid. My wife reinforced that she is a saint.

    Today three of us lifted for about an hour and once again I focused on my chicken legs which I am determined to strengthen this year.

    10mins on vasa swim trainer
    3 rounds with 10 reps per exercise(leg press, leg extensions, lunges, leg curls)
    2 rounds with 10 reps per exercise(bench, seated row hands inside, seated row hands outside, military press, lat pull down hands inside, lay pull down hands outside)
    2 rounds of abs(flutter kick, crunches, leg extension, planks, flutter kicks) done as 45 seconds with 15seconds between exercises.

    On each round I increased my weights and despite not quite being back to where I was before my last taper I am close. Probably another couple of weeks or so and I will be at max weight again.

    One thing I guess I forgot was that before SPMS I was primarily on a 10,8,6 rep routine where as right now I am doing, 10,10,10 so maybe I am back at my max already. Either way I will keep working the drumsticks.
    Swim Workouts
  3. Duct Tape and a Smile (January-February 2015)

    by , January 1st, 2015 at 12:00 AM (SWIMMER Editorials)
    When you’re active in sports, regardless of your age, ability, or athleticism, the potential for injury is always there. Most of us consider this an acceptable risk—indeed, the damaging effects of a sedentary lifestyle are far worse. If you’re reading this magazine, there’s a good chance that you’ve been injured at some point. It might even be why you’re a swimmer—a previous sport finally broke you down.

    Or maybe a zillion arm rotations or breaststroke kicks have landed you in the rehab lane. Could be an embarrassing tangle with gravity has reminded you of your aquatic origins. If you’re a triathlete you've for sure had had some down time in the House of Pain. Let’s face it, as superhuman as exercise makes us feel, our bodies don’t always cooperate with our Big Hairy Audacious Goals.

    Maybe you’ve never had to (sheepishly) ask your coach to put your swim cap on for you because you’re rehabbing a shoulder, but you might have helped a teammate put one on. And in the locker room after practice, a true friend is one who knows how high you like your ponytail. These can be humbling moments.

    But athletes, especially swimmers, are a gritty lot. And compliant—treating physical therapy sessions as serious cross training so they can get back to the pool. Fish, after all, are supposed to remain in the water. Regardless of the severity of the injury or how inconvenient working around it can be, the siren song of our watery happy place is almost impossible to resist, even if it means swimming in that outside lane—you know, the one with the ladder and the stable gutters.

    You’ve seen that swimmer—he comes to practice with a brave smile and a body part immobilized in a Ziploc bag and duct tape. Or the swimmer who hobbles to the water’s edge on crutches and then slowly sinks in, where she can use the working parts of her body to propel herself through the water because it feels so darn good to be back in it.

    Gradually the body heals; the scull becomes a dog paddle, the dog paddle becomes a pull, and the pull becomes a stroke. The next thing you know that guy you’re always racing is back to kicking your butt one lane over. Even this is welcome after a long rehab. Getting back to your starting point beats being out of the water any day, even if it means Mr. Fast gets to keep serving up slices of humble pie.

    Several articles in this issue of SWIMMER may be helpful if you’ve found yourself on the injured reserve bench: Jim Thornton gleans advice from leading sports psychologists on the mental aspects of recovering from a physical injury in his Healthy Swimmer column, “Fish Out of Water” (page 14).

    Allan Phillips takes a look at how taping certain injuries might go a long way toward keeping you in the practice pool in his Dryland Difference column, “Elastic Sports Tape: Help or Hype?” (page 12).

    Laughter is always good medicine, so if your funny bone is (literally) sticking out, you’ll want to tickle it with Paul McGhee’s “Pyramids, Pythons, and Pigs” (page 30), illustrated by Ed Colley, which introduces creative vocabulary terms to describe swim practice sets.

    Guest columnists Bob Burrow and Bob Fernald address the sobering conundrum of briefs versus jammers in Both Sides of the Lane Line (page 6).

    And finally, Elaine K. Howley’s excellent Splashback piece on Victorian sea bathing machines (page 48) manages to be both informative and subtly hilarious.

    And hang in there. This too, shall pass

    Updated September 21st, 2015 at 08:34 AM by Editor

    Staff Blogs
  4. New Years Eve 2014

    by , December 31st, 2014 at 07:07 PM (Workout Swimmer)
    Yesterday's workout: was pleasantly surprised to find Grady & Stephanie at the pool, thought I would be swimming solo. Usually do weights on Tues & Thirs AM's, but since the main pool was to be closed today, thought I should swim in the morning, and get over to Kinetix if I had time, after work (which I did). The first 2 weeks LCM are always so brutal. My arms were pretty tired at the end of practice

    600 back/free

    300 kick
    6 x 100 pull @ 1:45
    8 x 50 stroke/free by 25 @ 1:00
    6 x 100 rotating 25 breast thru @ 2:00
    200 moderate drill
    3 x 500 as 200, 2 x 100, 2 x 50; fins, pull, breast/free

    This morning, went to Meyers, hoping for company- only one fellow swimmer (my speed) was there. The water was even hotter than the other pool, if that's possible!
    600 warmup
    400 kick
    2 x 500
    200-2 x 100-2 x 50
    200 drill
    3000 SCY - only ~50 mins
  5. Week 118 - Wednesday

    by , December 31st, 2014 at 10:23 AM (After a long rest)
    I had a great night of sleep last night and despite a little congestion when I woke up i am over the cold. Today was our 200 race pace day but with a Tom twist. Tom loves sets that have some sort of connection with a significant date so for example on 4th July we did a 200 followed by 38 x 50s at 100 race pace to represent the 238th anniversary of our independence. Today was in honor of 2015 and was 20x50 at 200 race pace followed by 15x25s no breath.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    8x100 kick on 1:45
    20x50 on 1min at 200 race pace to your feet
    15x25 no breath on :50 concentrating on distance per stroke

    Warm down
    400 easy

    i felt good on the kick set holding 1:25s quite comfortably. The race pace set was harder to get going today but I held 27s throughout. My legs and Lat's hurt from yesterday's weights and I never really loosened up today. Some days that's just how it goes but I kept working and was pleased I was able to hold 27s. The 25s were swum pretty controlled and I did the last 5 fly no breath. I got out after 15 and walked back which made Tom chuckle. I was determined to not give him the extra 25 today;I don't know why. As I passed him on deck he said with a smile that I was stubborn, which made me chuckle. Yes I am and I am proud of it! He said he knew where my daughter got it from which made me chuckle even more. I enjoyed today's workout.

    My daughters group swam right after the masters today and my mother who came to watch offered me breakfast which went down great. We had tacos(her) and a burrito(me) at my favorite Chiloso's restaurant. The breakfast menu is awesome and full of healthy choices....not. It was good and very nice of my mum to offer.

    I will try to lift tomorrow.
    Swim Workouts
  6. 12|30|14 LCM

    by , December 30th, 2014 at 09:19 PM (Blog)
    1000 worth of easy free, back and drills

    5 x 100 free with fins & snorkel as 50 fast / 50 easy
    • fasts: 29, 29, 28, 29, 30

    100 2:03
    200 easy kick

    Felt the LA on the 4th 100. The 5th resulted in a clumsy, nauseous feeling, a sign that I am out of condition, had a good workout, or both.
  7. Tuesday Dec. 30

    by , December 30th, 2014 at 03:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    usual 900

    Main sets:

    3 rounds:
    4 x 25 SDK to 15 m @ 100 pace @ :30 + 50 EZ @ 1:30

    100 EZ

    20 x 25 burst dolphin kick to 15m then cruise @ :45
    -- some with board and some in streamline
    250 EZ

    3 rounds:
    6 x 25 fly w/fins @ :45
    50 EZ @ 1:30

    100 EZ

    3 x (50 AFAP breast + 100 EZ @ 4:00)

    5 x 50 backstroke kick w/fins, UW 15 m each length @ 1:00
    100 EZ

    Total: 3700


    Decided to try a little fly today. I've only taken a few strokes since early August and it has felt very discombobulated. These didn't feel too bad, and hopefully my shoulder won't bark at me. Should probably hit the gym tomorrow. I'm going to lay off any overhead work bc I think that may have been what caused the pain in my left shoulder.
    Swim Workouts
  8. Workout 12/30/14: noon

    by , December 30th, 2014 at 02:13 PM (Maple Syrup with a Side of Chlorine)
    200 Free/200 back/200 IM drill
    1 x Noah's Ark Pull
    100 easy
    200 (as 25 perfect free into 25 FAST)
    300 loosen and out
    (Solo/Rec/1700 yds/35 min)

    Final workout of the year. Looking to train for the One Hour Swim towards the end of January, then a few mini meets into the spring time. Just under 142 miles for the year, well over half of last year's total. This is to be expected with inconsistent practice schedule and no open water events during the summer. Still pleased with overall performances in competition, especially my first LCM meet.

    Updated December 31st, 2014 at 08:23 PM by rxleakem

    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/31/2014

    by , December 30th, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am going to post the workouts for 12-31 and 1-2. We are swimming open water on 1-1.

    DEC 31
    WARM UP:
    2 X 100 1:40
    1 X 200 3:20
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 1:30

    1 X 500 kick + 50 swim

    6 X 250 3:45 PULL
    Last 50 fast on all 6

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:15
    Three rounds.
    100's & 50's: choice/no free

    WARM DOWN: 4 X 50 easy

    JAN 2
    WARM UP:
    16 X 100
    4 on 1:50
    4 on 1:45
    4 on 1:40
    4 on 1:30

    6 x 150 PULL 2:30
    50 fast/50 easy/50 fast

    8 X 50 kick 1:10

    6 X (3 X 50 1:00
    #1 easy #2 build #3 sprint

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Week 118 - Tuesday

    by , December 30th, 2014 at 09:43 AM (After a long rest)
    My daughter has picked up my cold and had to skip practice yesterday. Of course it was my fault! My poor wife had little to no sleep looking after my daughter and yesterday was pretty miserable weather wise which sort of made all of us in our household kind of cranky(except my parents who are always happy; and my Mum reads my blog so if I said any different I would hear about it today �� ). I had a good night sleep and woke early so I could lift for a full hour and swim for 30 mins today.

    Like ken last week I focused pretty intensely on my legs and after the warmup focused on these first. I will be sore but I can tell already that I will be no where near as sore as last week(famous last words).

    10 minutes on VASA swim trainer.

    3x(leg press, lunges, leg curls, leg extension, bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, last pull down hands inside, lay pull down hands outside)

    400 free with snorkel
    6x50 catchup on :45
    8x50 kick on 1min
    6x100 pull with snorkel on 1:20
    300 easy alternating free and back by 25

    Updated December 30th, 2014 at 12:03 PM by StewartACarroll

    Swim Workouts
  11. Dec 29th, 2014

    by , December 29th, 2014 at 09:37 PM (Workout Swimmer)
    I have been really bad about blogging my workouts etc.
    New Years Goal #1 will be to record my workouts & thoughts about them more expeditiously, so I will actually remember what I swam, and how I felt about the swim.
    Goal #2 is to get back down to 125lbs
    Goal #3 is to get to more meets & reacquaint myself with the joy of racing
    Goal #4 is to avoid injury as much as possible

    So, workout this morning, Temp outside mid 60's. Temp in the pool, probably 83/84. I find that I swim better when the water is cooler, even though it is easier to get IN the water when its warm. It's a lot easier to get on the pool deck when the outside temp is warm as well. I do not look forward to the 30 degree mornings ahead of us!

    600 back/free
    300 kick
    6 x,100 Pull @ 1:45
    6 x 100 back/free @ 1:50
    4 x 150, 50 breast kick, 100 free @ 2:30ish
    100 easy
    300 drill
    300 breast/free
    Total: 3600 LCM

    *Pool went back to LCM on Dec 22

    Updated December 29th, 2014 at 10:41 PM by Celestial

  12. Monday, Dec. 29

    by , December 29th, 2014 at 04:00 PM (The FAF AFAP Digest)
    Haven't done much the last four days exercise wise. I got in a workout at Sewy last Friday night. Did about 3000 with some sprinty stuff. The weekend consisted of getting ready for a big holiday party, having fun at the party and recovering from the party. Today, I journeyed to Sewy. There were a lot of very pissed adults. Half the pool was closed down for 50+ kids at 1:00 instead of the usual 3:00 and it was crowded. Nothing posted on the doors or online. And the temperature seemed even warmer than usual. Trying to do holiday workouts here in Pitt is torture. Mr. Fort and I have decided that we're going somewhere warm between xmas and new years next year.

    Warm up:

    550 various
    100 scull
    150 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 rounds:
    10 x (25 @ 100 pace @ :40 (2 kick, 1 breast) + 100 EZ)

    With people hovering for lanes, stopping was not a good idea, so I reverted to:

    3 x (500 backstroke kick w/fins @ threshold + 100 EZ)
    -- wanted to be under 6:00
    - went 5:50, 5:48, 5:54

    Total: 4100


    At least I did some calorie burning ...
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 12/30/2014

    by , December 29th, 2014 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:10
    1 X 100 swim

    12 X 50 1:05
    odd: easy
    even: fast

    2 X 100 strong 1:45
    1 X 200 fast 3:30
    Four rounds, swim or pull
    Negative split 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Week 118 - Monday

    by , December 29th, 2014 at 08:50 AM (After a long rest)
    I am finally feeling like I am over the half way point on my cold and I am starting to feel better, unfortunately my daughter picked it up which meant my wife spent the night laying with my daughter. When my daughter is sick she always want Mum. I actually had a good night of sleep and when I realized my wife had not slept I felt quite guilty.

    Today was was a longer aerobic workout which actually felt pretty good. I was pretty sluggish in the warmup but loosened up and felt good in the main set.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    10x300 pull with bouy on 3:45
    12 x50 kick on 1min

    warm down
    200 easy

    i started out at 3:05 on the first 300 and then dropped to 3:03 and held this for the rest of the set. This was probably 15 seconds too much rest but I was not complaining today. I felt good on the kick and held 42s.
    Swim Workouts
  15. 12|28|14 drylands

    by , December 28th, 2014 at 08:55 PM (Blog)
    run (walk on rest int)
    15 x 70m on 0:40

    • 20's down to 12's

    7 x 84m on 0:40

    • 18's

    10 min of yoga moves

    Might do some shoulders later tonight

    Quick running does not bother right thigh, but have to keep it no more than just a lite sprint.

    Updated December 28th, 2014 at 10:41 PM by __steve__

  16. Workout 12/28/14: afternoon

    by , December 28th, 2014 at 05:07 PM (Maple Syrup with a Side of Chlorine)
    Easy swim after a bust weekend at work. Busy day in the adult swim lanes!

    200 Fr/200 back/200 IM drill
    1 x Noah's Ark pull
    100 easy
    1 x 200 (done as 25 perfect free into 25 FAST IMO)
    200 loosen and out
    (Solo/Rec/1500 yds/30 min)
    Swim Workouts
  17. 12|27|14 SCM / weights

    by , December 27th, 2014 at 08:48 PM (Blog)
    In the pool with no markings or lines. Only did drills using fins and snorkel throughout

    34 x 50 on 1:00 as 25m head-up dolphin kick free, fast / 25m easy


    Once through, to failure (without resting):
    - close grip BP 14 x 135 lbs
    - isolateral chest press 10 x 95 lbs (each arm)
    - isolateral row 10 x 95 lbs (each arm)
    - DP pullovers 6 x 70 lbs

    • upper body finished in under 3 minutes, four sets of 4 exercises

    - 3 sets of 10 reps on hack squat machine facing wrong direction
    - 50 reps of 70 on leg extension machine
    - 3 sets of 8 reps - TRX straight leg ab torturers (hands on floor)

    • can't go heavy on legs since my right quad still hurts
    • TRX device didn't seem too intense doing the ab exercise as instructed, so I did them straight-legged and threaded a stretch band through for more tension.
  18. Week 117 - Saturday

    by , December 27th, 2014 at 12:53 PM (After a long rest)
    I have been stuffed up the last two days and feel like I am fighting a cold. My wife is convinced I have the flu but thus far I have no fever, no aches and generally don't feel like I have the flu. Both my kids had the flu a couple of weeks ago. The cold however has led to head congestion and the past two nights I have taken an alkaseltzer before heading to bed; both nights I have slept solid and woken up to my alarm. My wife said I was very wheezy last night and almost woke me up because she was worried, however I felt like I had a great night of sleep.

    Today's workout was our normal race pace 16x100 set and my friend Mr Unruh was still in town and swam in the next lane to me, which is always a motivation. I did not know how I was going to feel when I hit the water but actually felt good in the pool. My legs are almost completely back to normal from Tuesday's weights and my congestion got better as the warm up went on.

    Warm up
    800 reverse IM twitch
    200 easy while everyone else finished

    Main sets
    10x50 with snorkel on :40
    16x100 free swum at 500 race pace or better on 2mins. If you miss one skip a 100 and get back on it. 3 misses and the set is over

    Warm down
    600 easy

    I was holding 30/31s on the transition set of 50s. On the 16x100s I made the set for the first time, and actually held mainly 55/56s and only started falling apart on #14. Somehow I miscounted and thought #15 was the last one and ended up giving it my all going 54/55. When I realized I had miscounted I scrambled to get my goggles back on and made the send off but this one was a mess but still came in at 58. Throughout the set I kept telling Tom I was going too fast to hold on and he kept telling me to hold on and not slow down which helped today. I was stoked with how well I did today but now we have to lower the send off time and this will make it even tougher. I am feeling really good in the water at the moment but I still have a lot to work on. Tom told my turns needed some work and I know when I get really tired like I did this morning I tend to breath after the first stroke off the turns which is obviously a big no no, but it's so hard when you are in oxygen debt like I was this morning. All good stuff and the thing that's so cool about swimming is that there is always something to work on.

    It was great swimming next to Mr Unruh the past couple of days. He is a great friend and a great competitor. If you read this Mr Unruh it was fun as usual and I look forward to swimming with you next time.
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 12/29/2014

    by , December 26th, 2014 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    3 X 100 kick 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 moderate 2:00
    1 X 50 @ 100% 1:30
    Four rounds

    8 X 125 IM 2:15
    Rotate 50 of each in IM order

    20 X 25 :40
    3 fast/1 easy

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 117 - Friday

    by , December 26th, 2014 at 10:11 AM (After a long rest)
    We had a terrific day yesterday and my wife cooked an awesome Christmas dinner. I felt bad because I ate a big plate but was really full and could not go back for more and had to skip desert. I know we will be eating leftovers for a few days which is actually one of my favorite things about Christmas. I hate the build up to Christmas but enjoy the after effects for some reason. I think having a few days off work and eating like a king helps!

    Today we were back at the race pace work and I hurt pretty bad. I have felt a little congested all week and hope I am not fighting a cold or flu. My friend mr Unruh is visiting town today and tomorrow and it's always fun swimming next to him.

    Warm up
    400 free
    6x50 catchup on :45

    Main sets
    12x75 IM no free on 1:05
    16x50 free on 1min swum at 200 race pace finishing with a turn
    200 easy
    5x200 kick on 3:30 done as 50 strong, 50 smooth, 50 fast, 50 strong

    Warm down
    200 easy

    I felt my left groin on the breast portion of the 75s so ended up going very very cautiously on the breast holding :55s on the IMs. I felt strong during the race pace set and was able to hold :26s and :27s to my feet. I have been swimming strong on this set for a while now and I now go into this set very mentally strong as opposed to the 16x100s at 500 pace where mentally I still find this set a beast. The 200s kick were initially on 4mins but I came in on 2:50 on number one and reduced the send off to 3:30. I held 2:50-2:55 throughout and really worked the 3rd 50 of each 200.
    Swim Workouts