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  1. Workout 01/22/15: noon

    by , January 22nd, 2015 at 02:05 PM (Maple Syrup with a Side of Chlorine)
    The Northeastern Baptist College has started back for the semester and I was able to attend the Chapel service today, even the opportunity to play drums during p/w time. The college has access to speakers both locally and nationally, so there is a great mix of messages to keep the bi-weekly services fresh. Today the speaker was Bob Payne from Blackaby Ministries out of Georgia; our church plant went through their Experiencing God curriculum during Bible study when we first started. It was great to hear him preach about trusting God despite our current situation. After Chapel I hit the pool ..

    200 free/200 back/200 im drill
    4 x (50 kick into 100 pull)
    5 x 50 free on :50
    5 x 50 free on :45
    5 x 50 back on :50 (goal on all is to keep same time)
    100 easy kick, 100 easy swim then out
    (Solo/Rec/2150 yds/45 min)

    Wanted to hit some repeat intervals and was successful at maneuvering light traffic in the lane. Still feeling a bit foggy but overall better, although I had to dig deep to find the motivation to go swimming. Tonight is my first class meeting, but also a basketball game for the boys, so I am planning to go to the game and get to class late (if possible). This semester I am auditing New Testament II, the Pauline epistles.

    Here is the clip I put together from the trial run with using the GoPro at practice last week. I'm still looking for suggestions for placement, although I received today an adapter to mount the camera on a pole.

    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 01/23/2015

    by , January 22nd, 2015 at 11:13 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds, pull.
    Round 1 intervals left, 2 right.

    4 X 200 IM 4:00
    Descend 1-4

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  3. Another day of fly drill

    by , January 22nd, 2015 at 09:23 AM (Mixing it up this year)
    Just in the mood to do fly drill today.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/snrokle & paddles
    200 fly kick on back w/zoomers
    200 1 arm fly alt rt/lt by 50
    200 fly for time 3:27

    5x100@1:30 free w/ paddles & bouy
    400 free kick w/zoomers
    100 free EZ

    Total 3000 yards
    Swim Workouts
  4. Wed., Jan 21

    by , January 21st, 2015 at 08:23 PM (The FAF AFAP Digest)

    rehab ex
    single leg deadlift w/20 lb DBs, 3 x 10 each leg
    zercher squats, 55-85 x 5 x 8
    landmine rainbows, 55 x 4 x 15
    rear delt fly, 45 x 3 x 20
    barbell roll outs, 3 x 15
    straight arm dips, 75 x 3 x 25
    skull crushers w/BB, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    saxon side bends, 3 x 15
    streamline crunches, 2 x 50

    stretching/yoga, 15-20 min

    Swim/SCY/Solo @ Pitt

    Just cruised around for maybe 1800 before coaching.


    Whew, I'm much more tired from drylands than usual. My upper back and shoulders are sore/fatigued. I did a couple different exercises today -- the zercher squats and landmine rainbows. I kinda like the zercher squats bc they seem to recruit the upper back and spine more, so more core work.

    I entered the Auburn meet. It will be my first meet in 10 months, so hopefully will shake off some racing rust. Having been spoiled in PV, I"m still not used to traveling for every USMS meet. But channeling Patrick and Stewart and Mark, I'm going to view it as business travel.

    Updated January 21st, 2015 at 08:32 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. Workout 01/21/15: evening

    by , January 21st, 2015 at 07:56 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed the weekend with my son and his peers at the Excel conference, despite the very late nights ... I did learn that pizza tastes pretty good at 1:30am! Quick swim tonight before supper

    200 free/200 back/200 im drill

    kick - AP - pull
    050 150 100
    100 300 200
    050 150 100

    200 cont as 25 easy, 25 fast IMO

    100 loosen and out
    (Solo/Rec/2100 yds/35 min)

    Still have a bit of the sinus issue lingering, particularly with a headache today. I did get to sleep in, but am still not fully rested from the weekend.
    Swim Workouts
  6. 1|21|15 LCM

    by , January 21st, 2015 at 03:16 PM (Blog)
    Measured dive area I use in this pool, actually 12.8M instead of 13M

    3 x 256M free on 5:00 in dive area, with fins and snorkel
    1 x 256M free in dive area, with snorkel

    • work turns and breakout

    3 x 200 free on 5:00 with fins and snorkel

    • 50 sprint / 150 recovery
    • 26, 26, 27 on fast 50's

    10 x 25.6 flutter kick on 1:00

    • 12.8 fast / 12.8 easy
    • 8's on fast kicks

    100 flutter kick

    700 various

    Updated January 21st, 2015 at 03:49 PM by __steve__

  7. Sarasota Y Sharks Masters 5:30 AM Workout 01/22/2015

    by , January 21st, 2015 at 12:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00
    3 X 100 1:40
    5 X 100 kick 2:15
    3 X 100 1:30
    1 X 250 --

    3 X 100 IM 1:45
    2 X 75 stroke 1:30
    Three rounds.
    75's: round 1: fly 2: back 3: breast

    16 X 100 free--pull or swim--
    odd: cruise on 1:45
    even: strong--85/90% on 2:00
    #15/16: swim down on 2:00

    Swim Workouts
  8. Week 121 - Wednesday

    by , January 21st, 2015 at 10:54 AM (After a long rest)
    Yesterday was a horrendous work day with an entire day of back to back to back meetings. I had a headache again and was almost a zombie last night. The trouble I have with my meetings is that they are with different people and companies and on different things and I feel like I am juggling too many balls. My to do list is crazy right now and I need to get some time on my calendar to do followup activities. Arrrrgggghhhh!

    i was really tired this morning. Again my legs in particular but surprisingly my arms were also really heavy and sore. I guess I am using my arms with a lot of the leg machines and I know the link in my upper back is probably related to my arms and really giving weights my all. Needless to say I was not looking forward to the effort required to swim race pace today but I tried putting all negative thoughts out of my mind when I hit the water for the warmup.

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

    main sets
    3x(100 fly on 1:50, 100 kick on 1:50)
    16x50 on 1min swim at 200 race pace finishing with a turn
    200 easy
    12x25 under water no breath on :40
    12x50 on 1min swim as 12.5 underwater dolphin kicking, 12.5 overkick, 12.5 underwater dolphin kicking off wall,12.5 overkick

    Warm down
    200 easy

    i used the fly and kick set I treated as a get my heart rate up transition set and held 1:07s on the fly and 1:25s on the kick. On the race pace 50s I held :27s throughout. I really had to work right out of the gate to get to :27 and even harder to hold it finishing with a turn. Today hurt.

    On on the rest of workout I did exactly what I was instructed to do but swam pretty easy.

    Tomorrow ow I am likely on my own in the morning due to other guys work schedules. I will work Abs hard and likely continue beating on my legs.
    Swim Workouts
  9. Tried to keep up with Ann

    by , January 21st, 2015 at 07:28 AM (Mixing it up this year)
    That was hard today but the lane mix was such that I moved in with Ann and tried to keep up as best I can.

    5x100@1:30 Free
    300 free pull w/paddles & bouy
    200 free kick w/zoomers
    100 free
    4x75@1:20 free
    6x50@:50 free
    :30 sec break
    6x50@:50 free
    4x75@1:15 free
    4x100@2:30 free sprint I could only manage 1:22's
    400 free pull w/paddles & bouy
    100 free kick w/zoomers

    Total 3200 yards
    Swim Workouts
  10. Week 121 - Tuesday

    by , January 20th, 2015 at 09:25 PM (After a long rest)
    Work is really busy right now and I came home with a headache last night and was also really tired. I slept really well but I was still tired when I woke and it was hard getting going this morning.

    We still don't really know what's the full diagnosis with my daughter and she has to wait two weeks before they Give her a hard cast and decide on what to do next. It's a fracture but the extent of the fracture is the part they are debating. So right now she has a soft temporary cast.

    One of of my team mates who is an awesome swimmer and medaled at worlds with very little training texted me last night concerned about my daughter, which was very nice. During the text exchange it became clear that he is really motivated about spring nationals and he said he was going to lift with our group on Tuesday and Thursday's. This morning he beat me to the pool and was there before 5am. We had a great weight workout and I am excited to have another team mate getting excited about nationals.

    10 mins vasa swim trainer
    3x(leg press, leg extension, lunges, squats, leg curls) 10,10,10 reps by round with increasing weight, 80%, max, fail
    15 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 1:45
    200 easy

    My legs really hurt today.
    Swim Workouts
  11. Mon-Tues, Jan. 19-20

    by , January 20th, 2015 at 04:45 PM (The FAF AFAP Digest)

    Spent almost an hour doing my rehab exercises and stretching/yoga. I did so much stretching that I was a bit sore today!

    Tuesday: Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    100 EZ
    3 x 100 done as: 25 chest press fly + 25 single arm fly + 25 fly + 25 EZ
    50 EZ

    Main Sets:

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

    10 x 30
    -- did 10 starts off the blocks, working on kick count and breakouts. did SDK at both 100 pace and AFAP. did a 50 EZ after each couple starts
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 50 AFAP backstroke kick w/fins @ 1:30
    -- went 23s
    -- ouch that hurt, quads were burning
    200 EZ

    5 x 50 slow DPS free w/paddles @ 1:00
    50 EZ

    Total: 3350

    Stretching & rehab ex, 30 min


    I was googling to see what the specs were on the University of West Virginia pool where the Y meet is this weekend. I had been hopeful that it might be a decent pool. But it is only 4 feet deep in the start end. I can't do a decent back or fly start in the depth. Last time I tried, even though I modified my start, I crashed on the bottom. So that meet is out for me. I'm just not a fan of the Y league. I would really like to find a meet to swim in before the Albatross meet or it will have been almost a year since I have competed. I will have to travel to throw off the racing rust. I am considering the Auburn meet. It works well bc it's the weekend before I leave for Paris. I would probably swim 100 IM, 100 breast and 50 fly on Saturday and 50 back and 50 breast on Sunday.

    World's most expensive recovery system. I saw Natalie Coughlin was using it.

    Updated January 20th, 2015 at 06:26 PM by The Fortress

    Swim Workouts , Yoga
  12. Results - USA-S Greater Southwest Invite

    by , January 20th, 2015 at 02:08 PM (Chowmi's Blog)
    Long time no blog! Well, i was getting bored with my own blogging, so I thought i'd just report back with some meet results.

    The meet was the Greater Southwest Invite, a USA swim meet that is a larger one in the DFW area. Teams from the region will travel. It's a prelim/final format. But it always falls the same weekend as the Austin Grand Prix, so it does siphon off some of the very most elite regional swimmers. All the more room for me.

    I only entered the last day and swam the 100 back and 50 free. I almost didn't show, but felt guilty since I did the same thing at the last big meet (for the same reason, actually).

    100 back:
    30.22 33.23 1:03.45

    50 free: (scratched finals)

    I was very happy with those times. The first event always sets the tone for me. No matter what the event, better to do it really aggressive and build confidence from there. So I decided to really crush the first 12 1/2 to the 50, then hang on for dear life. That was a really good strategy, with a respectable dying at the end. The hammer came down hard on the last 25, but not really until then. My 50 back last year was 29.5. If I had held back, i'd have been more like 31.5 and 34 and felt the same, so glad I just took it out.

    The 50 free was pretty good. I actually felt more connected and stronger than my usual swim, better control and power off the start and turn. It gives me great confidence that I am capable of going 24.+ again, it's just a matter of when I can get it all put together and getting under again.

    I got really freaked out the evening of the meet. Very randomly, as I was stabbing away at my peppered beef (or maybe it was the cream cheese stuffed mushroom cap) on skewer at Simply Fondue, my left shoulder started hurting. By the next day, it was at about 20% operation above my head. Doing a google search, I determined that I probably had burstis (sp) and not a rotator cuff injury. Not sure if that is even right. So I was really bummed out, since I have always prided myself on never doing anything hard to enough to get those kinds of injuries. But, I decided i'd make the most of it any swim anyway, with a new routine of mostly kicking. Limit to 1/2 hour so not to overdo the legs and back.

    The good news is that today my shoulders are sore, but about 90%, so I think I was just really sore. That said, i'm going to do no arm-swimming this week, just light stretching and enough to not get a frozen shoulder. From now on, i'm going to warm down (i didn't, just rushed for the lockers) and to do a light stretching round after meets. That probably was what did it.

    The shoulders feel pretty normal now, just a familiar post-meet-i-didn't-warm-down soreness. And that's saying alot, as I just got a root canal at 10:45 am CST!


    Next up: I entered another USA meet - an open format, no qualifying times. So it'll be a mixed bag of swimmers. Most notably, it will be a MOMMY AND ME swim meet! I entered the 50 free, swimming 13 & over, WITH MY 2 DAUGHTERS! What fun. Well, for me. Not so much for them.
  13. Sarasota Y Sharks Masters 5:30 AM Workout 01/21/2015

    by , January 20th, 2015 at 11:58 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    4 X 50 kick 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X (3 X 50 1:15 --choice
    Swim #1:build 2:fast 3:easy

    5 X 200 3:20
    6 X 150 2:30
    150's: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. 1|19|15 SCM

    by , January 20th, 2015 at 10:20 AM (Blog)
    Weights on 17th 18th and 19th

    Forgot what I did on the 17th,

    but definitely remember the 18th:
    Lever Squats

    • 20 x 10 reps on 1:00
    • used 180lbs on the machine
    • went aerobic

    For me this machine is much easier than classic squats, of which I would have trouble accomplishing with just an unloaded bar- lol.

    On the 19th I worked abs, hamstrings, calfs, arms, and shoulders

    Read this before relating to leg extensions, but not sure how accurate it is:

    A 25m Jacuzzi - literally! was 85F with no markings

    500 drill

    20 x 25 on 0:40 head-up fly-kick free with snorkel and fins

    • 18 - 22's

    15 x 25 combat sidestroke on 0:50

    • odds - left / evens - right
    • did not scissors kick, but held a constant flutter

    Drylands today (1|20|15)

    1 superset of 6 x 10 reps of dips+rows+*plank crunches
    • little rest throughout ~13 min set
    • *plank crunches: start in pushup position with feet on rowing machine chair, end with knees below shoulders

    8 x 10 of DB snatches on 1:00 (30lb)
    • start with DB's at thighs / end with DB's overhead

    Updated January 20th, 2015 at 09:11 PM by __steve__

  15. One from the archives

    by , January 20th, 2015 at 07:25 AM (Mixing it up this year)
    This is an old one. This hardest part was not the fly it was making the breast interval. The free was more of a warm down.

    500 free
    500 free kick w/zoomers

    80x20@:30 #1-20 Fly, #21-40 Back, #41-60 Breast, #61-80 Free

    Total 3000 yards
    Swim Workouts
  16. 3K Lunch

    by , January 20th, 2015 at 05:31 AM (Alex's swim journal)
    I observed MLK Day by not posting to the blog, though I did get a relaxing lunch-hour swim in: 3300 SCY in 59:00.

    5 x thru:
    200 fr
    200 pull w/ buoy
    200 bk

    300 EZ fr cool-down
  17. Week 121 - Monday

    by , January 19th, 2015 at 08:58 PM (After a long rest)
    Another crazy weekend of ups and downs. I had a lot of fun at the USAS meet on Saturday which was a big up, followed yesterday with my daughter fracturing her elbow which was obviously a big down. She is likely out 6-8 weeks but it could be longer. We will know more in a couple of weeks when she has to go back to the orthopedic surgeon. She is in a lot of pain but there is some debate as to the extent of the injury and it could be deep bruising over a growth plate and not a fracture. Either way it's just another bump she has to deal with which sucks. The good thing is she is still young, 11, and will heal quickly.

    This morning I was tired from the weekend and there were not many of my training group at practice which actually made it quite hard to push hard throughout the workout. Despite this I did my best and it was an ok workout all things considered.

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

    Main sets
    4x(300 pull with paddles on 3:45, 100 kick on 1:45)
    16x25 on :30, open, close, easy, fast by 25
    5x150 swum as 100 strong, 50 at 200 race pace on 2:30

    Warm down
    200 easy

    i held 3:05-3:07s on the 300s and 1:25 on the kick. On the open(first 12.5 fast second 12.5 easy), close(first 12.5 easy, second 12.5 fast) I was holding 15s. On the fast 25 I was holding 12-13s. I did all of these with a turn. On the 150s I was trying to go out in 1min for the first 100 and come back in :27 and from what I could see was able to do this. Sort of weird today how I actually felt better as the set went on today. Overall I was sore and a little achy today but not much different from how I thought I would feel after the meet.

    My my next planned meets are the USAS Champs meet and the DAM masters meet in Dallas on 28th Feb. At the masters meet I am considering doing a couple of off events including the 400IM and the 200IM. I may also possibly swim the 1000 free which I am likely not going to swim at Spring Nationals to see if I can get a Top Ten time.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 01/20/2015

    by , January 19th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds, round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:00 5:40
    1 X 300 4:30 4:15
    1 X 200 3:00 2:50
    1 X 100 1:30 --
    Two rounds swim or pull.
    Round 1 intervals left, 2 right.

    16 X 50 1:00
    odd: easy even: fast
    #13-16 are swim down, all choice.

    Swim Workouts
  19. Ahead of GTD...

    by , January 18th, 2015 at 04:32 PM (Alex's swim journal)
    "Congratulations!" I'm ahead of the goal for the second day in a row; a mile ahead now in fact. Today's workout included some more freestyle distance work, 3700 SCY in 69 minutes swum thus:

    6 x 200 (fr, pull, bk)
    8 x 25 fr on :30
    1:00 rest

    3 x 200 fr on 3:30 (2:58-3:01)
    6 x 100 fr on 1:45 (1:27-1:31)
    12 x 50 fr on :50/:55 (:43-:45)

    4 x 50 bk on 1:00 (:48-:52)

    100 pull
    100 bk pull
    100 bk
  20. Sat-Sun, Jan 17-18

    by , January 18th, 2015 at 04:01 PM (The FAF AFAP Digest)
    Saturday: Drylands

    rehab ex
    seated row negatives, 80 x 3 x 8
    extreme angle squats on stacked steps, 50 x 4 x 8
    kneeling ab crunches, 140 x 4 x 12
    explosive leg press 105-110 x 3 x 15
    rear delt fly, 45 x 3 x 15
    hip abducor, 120 x 4 x 5
    overhead crunches w/24 lb plate, 3 x 15

    Stretching/yoga, 15-20 minutes


    Swim/SCY @ Sewy w/Jim, Bill & John

    600 various
    4 x 25 power kick
    8 x 50 w/fins @ :50 (mixed it up)
    8 x 25 SDK to 15 m + cruise
    50 EZ

    Then the group was doing some fairly short rest stuff that I didn't want to do. I did some 25 and 50 flys w/fins @ 100 pace and a few AFAP 25 breasts with easy swimming in-between.

    Finished with
    12 x 25, 3 x IM order @ 100 pace @ :45
    100 EZ

    Total: calling it around 2500


    I was planning on going to yoga today, but am feeling too tired. I aim to get in some foam rolling and stretching this afternoon. I may skip weights on Wed this week. It's been a long time since I had a week off weights. Then I reboot and get in 3 solid weeks of training before leaving for Paris.

    I see that Jim quoted Water Rat and me in his latest article for Swimmer. Somehow, he reduced my rotator cuff tear to an impingement. But at least I am more "well adjusted" than Mark. :-)

    Updated January 18th, 2015 at 04:20 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts