View RSS Feed

All Blog Entries

  1. Jan. 25-27

    by , January 27th, 2014 at 03:53 PM (The FAF AFAP Digest)

    Saturday Drylands @ LA Fitness:

    RC/scap, 5 min
    core ex, 50 min
    HS hi row, 130 x 1 x 8,135 x 3 x 6
    extreme angle step ups w/bar, 30 x 3 x 10
    supine bench press w/25 lb DBs, 50 x 3 x 6
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    squat jumps w/bar, 45 x 1 x 8
    altitude drops, 8
    dead lift, 65 x 1 x 8, 70 x 2 x 8 -- I haven't done these since I tore my elbow lifting too much weight. I am hoping I can get the benefit of doing them without max weight
    good mornings, 761 x 1 x 8, 70 x 2 x 8
    cable twists w/yoga ball, 20 x 2 x 15 each side

    stretching/yoga, 20 min


    We got a ton of snow over the weekend and the roads were horrible on Sunday. Not even sure if the pool was open. I hopped on our new treadmill and did 5 miles, alternating walking and running every .5 mile. Then did 20 minutes of stretching and yoga.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    2 x (4 x 25 with 20 UW @ :30 + 50 EZ @ 1:30)
    50 EZ

    Main Sets:

    4 x 50 torque drill w/paddles
    50 EZ

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

    at mid pool, 4 x 25 @ 1:00+
    :10 AFAP kick while sculling so you can't go anywhere, then blast off and sprint into wall maintaining same kick
    100 EZ

    3 x through w/fins:
    1 x 100 AFAP, broken (R1 @ :10 rest, R2 @ :15 rest, R3 @ :30 interval)
    200 EZ
    1 x 100 AFAP kick
    200 EZ

    R1: fly = 44, flutter kick w/board = 58
    R2: IM = 47 (not positive, clocks weren't synched), dolphin kick w/board = 58
    R3: breast = 52, dolphin kick w/board = 1:00
    -- my legs were just burning on the last 100

    Total: 3400


    Pretty beat after today's workout. Lots of lactic acid on the AFAP 100 kicks. Worse pain than the hour swim.
  2. Bring on the IM

    I had a good solo swim at Riverbank this morning. I’ve been grooving on longer things lately, and today was no exception. Here’s how it went:

    1000 lcm warmup

    4 x 150 k/d/s, IM order

    800, every 4th 50 ST, IM order
    600, every 3rd 50 ST, IM order
    400, alternating FR/ST (ST IM order)
    200 IM
    400 alt. ST/FR (ST IM order)
    600 IM, substituting FR for every 3rd 50
    800 IM, substituting FR for every 4th 50
    [No intervals—took about 1:00 rest between each piece. Idea was to work ST and keep FR recovery-to-moderate pace throughout set.]

    400 warmdown + play

    That was it! I was nicely tired afterwards.

    On some of the freestyle today I worked on exhaling fully underwater, and discovered that was quite different than what I usually do. I could maintain 3-stroke breathing when doing that and swimming with moderate effort. Something to work further on!
  3. Monday, January 27, 2014

    by , January 27th, 2014 at 01:46 PM (Trying to Train Smarter, Not Just Harder)
    No ATAC practice cuz they had a three-day meet til late last night & Coach was letting them sleep in for a change. But my buddies were there. Amazing how much less I get in in 90 min when there isn't a coach to make me stop talking, lol. Just found out recently that our LCM pool is going to close for 3 weeks for liner replacement, and we will have to swim under the bubble. At least we have a pool, but then when we get back to LCM, I won't be used to it, AGAIN. I'm just now, after 8 weeks, finally to the point where I can do a long workout and not feel like chopped liver by the end of warm up!

    600 back/free

    2 x 300 pull

    6 x 150 @ 2:30; alt free & free/breast/free

    6 x 150 @ 3:00; kick/free/kick

    6 x 150 @ 2:30 pull

    300 breast/free

    Total 4200 LCM
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/28/2013

    by , January 27th, 2014 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 x 100 best stroke 2:15
    Three rounds

    2 X (4 X 200 3:20
    Descend 1-4 and negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Monday, January 27, 2014 6:40-7:20am

    by , January 27th, 2014 at 01:06 PM (Fast Food Makes for Fast Swimming!)
    This morning was early. My body is just tired from all the work I've been doing, and I don't let it rest enough. I even tried to go to sleep early last night (before 10:00pm) but with my normal workshift habits, I didn't end up falling asleep till almost midnight anyway.

    This morning, I was ambitious with my mind, but my body didn't exactly have the same plan in mind. Plus my left shoulder is giving my fits almost on a daily basis. I'm getting


    500 Free Build

    10 x 100 Kick (1-5 w/ Flutter Kick w/ board, 6-10 SDK on back w/ short fins)
    Desc. Intervals
    2:00, 1:55, 1:50, 1:45, break to put on fins...1:35, 1:30, 1:25, 1:20, 1:15
    Made them all pretty easily. Good thing this distance guy can kick!

    300 Free Pull @ 4:00
    6 x 50 Free Pull @ :40
    was going for more, but my body said NO!

    100 EZ

    2200 Yards
  6. A good start to the week

    by , January 27th, 2014 at 07:37 AM (Mixing it up this year)
    Not a bad start. Got my own lane, pace was good and strong. A nice solid workout.

    500 free
    500 free pull w/paddles & bouy went 6:52
    500 free kick w/zoomers
    500 free
    8x25@:45 fly held 22
    3x100@1:45 free went 1:25, 1:21, 1:20
    8x25@:40 back held 22
    3x100@2:00 IM went 1:36, 1:37, 1:38
    8x25@:45 breast held 25
    300 free EZ

    Total 3500 yards
    Swim Workouts
  7. 50s Face-Off Meet...

    by , January 26th, 2014 at 10:40 PM (Alex's swim journal)
    Scotty and I made the trek down to Evanston, Illinois bright and early this morning for our "50s Face-off." Normally about a 45-minute drive, it was closer to an hour on mostly unplowed, snowy roads. At least the blowing snow held off until this evening, so travel conditions weren't too bad.

    Great venue for a meet (Swim-Swam rated it #8 in its "top-ten must visit sites for a swim meet"). There's a picture of it at the bottom of the Evanston Master's home page:

    Scotty won the face off... darn it! I almost swam him to a draw, but on our final event, swimming right next to each other, I mis-timed my back finish and lost just enough momentum that he slid in and out touched me... if I had taken one more stroke I would have had it! Here were the times:

    50 Breast = :44.94 (seed :47)
    50 Fly = :38.08 (seed :40--first time breaking the 40-second barrier!)
    50 Free = :29.70 (seed :30.95--first time breaking the 30-second barrier!)*
    50 Back = :39.84 (seed :38)

    *I beat Scotty by .14 in the freestyle, which had him sweating because he didn't think he would take me in the backstroke... I usually beat him by a second or two in a 50, but like I said I goofed the finish and apparently didn't have any room for error... if only I had warmed up a little better before that event, or if only I had taken that extra stroke, or if only if I'd had more yardage in this winter so far and hadn't been fading as badly toward the end of my meets lately, or if only I'd had a few swigs of gatorade before the final heat... so many "if only-s"! Now I have to live with the shame... forever, Scotty assures me, because he will never swim a backstroke event again in his entire life.

    We did have a blast though, lots of good swimming. And... despite the fact that Scotty and I were the only two men to show up from WMAC (Wisconsin Masters Aquatic Club), we still scored enough points between the two of us to rank 11th out of 22 teams. Cue banana:
  8. Sunday, January 26, 2014 1:00-2:10pm

    by , January 26th, 2014 at 07:17 PM (Fast Food Makes for Fast Swimming!)
    It ended up being a crowded day at the Y pool today. They had 1 lane for water walkers, 2 lanes for lap swim, and the other 3 area for public swim. By 2:00 there were so many public swim folks that they asked us to combine down to 1 lane for lap swimmers. There were only 3, so we did have a lot of real estate taken up in the scheme of things. I was basically done at that point anyway, so no big deal.


    500 Free
    5 x 100 Free Pull @ 1:20 (ranged 1:06-1:08)

    8 x 50 Kick w/ board @ 1:00
    6 x 50 Kick w/ board @ :55
    4 x 50 Kick w/ board @ :50
    2 x 50 Kick w/ board @ :45 (missed the last one)

    Main Set (Desc. Pyramids)

    Base 25 @ :35 + :15 per each extra 25
    25 @ :35
    50 @ :50
    75 @ 1:05
    100 @ 1:20
    75 @ 1:05
    50 @ :50
    25 @ :35
    about :30 extra rest

    Base :30 + :15

    25 @ :30
    50 @ :45
    75 @ 1:00
    100 @ 1:15
    75 @ 1:00
    50 @ :45
    25 @ :30
    about :30 extra rest

    Base :25 + :15

    25 @ :25
    50 @ :40
    75 @ :55
    100 @ 1:10 (went 1:06)
    75 @ :55
    50 @ :40
    25 @ :25

    300 EZ circle swimming with the others, then out
    3500 Yards

    The 3rd set of the pyramid was a bit tough in my current state of conditioning, but it was good for me. I remember back to college days doing the pyramids to 200 and back down with in interval of Base :20 + :15 per. That's 1:05 for the 100, and 2:05 for the 200 interval!! Really got tough adding every step along the way. YIKES now! Back then, it was good for me!
  9. 1|24|14 SCM, 35 minutes

    by , January 25th, 2014 at 10:20 PM (Blog)
    5 x 25 fr on 1:00 - S, ~80%E
    • low 20's

    10 x 25 fr on 1:00 - S, ~95%E
    • 16's

    10 x 25 fr on 1:00 - S, ~99%E
    • 14 and 15's

    10 x 25 fr on 1:00 - S, ~96%E
    • 15 and 16's

    Busy working in yard yesterday and today. Woke up late today because I stayed up last night watching American Horror Story episodes. Needed a good speed workout and had a very successful one today.

    Experimented some and found that I am just as fast, if not faster, avoiding SDK's from push-off's. In fact it seems best to just glide all the way to first stroke.
  10. Short and sweet

    I had just an hour for this quick solo workout at Riverbank this morning:

    1000 lcm warmup

    12 x 100, done as

    • 3 x FR @ 1:45, desc.
    • 3 x FR/BK @ 1:45, desc.
    • 3 x FR/BR @ 2:00, desc.
    • 3 x IM @ 2:00, desc.

    Magic 700, alt. FR/ST

    100 warmdown
  11. IM work at the Y

    by , January 25th, 2014 at 12:45 PM (Mixing it up this year)
    The guard said the temp was 81 but I would say it was more like 83. Still it was a good day.

    8x50@:55 free
    100 free for time 1:20 not good but it was early
    8x50@:50 free
    100 fly w/zoomers for time 1:28
    8x50@:45 free w/zoomers
    500 fly w/zoomers broken @:20 RI
    100 back for time 1:31
    500 back broken @:20 RI
    100 breast for time 1:48
    5x100@2:15 breast pull w/paddles & zoomers
    300 free kick w/zoomers
    4x100@1:30 free w/paddles & bouy held 1:20
    200 free EZ

    Total 4000 yards
  12. Friday, Jan. 24

    by , January 25th, 2014 at 11:41 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull w/snorkel
    4 x 25 shooters w/fins @ :40
    50 EZ

    Man Sets:

    12 x 25 burst + cruise @ 1:00
    8 = kick w/snorkel & alignment board
    4 = SDK
    150 EZ

    1 x attempted 100 AFAP IM
    -- cramped and couldn't swim through it ...
    50 EZ

    8 x 50 IM w/fins @ 100 pace @ 1:30
    odds = fly-back (hold 26)
    evens = breast-free (hold 28)
    -- ouchy set
    200 EZ

    10 x 25 AFAP kick @ 1:0
    -- used snorkel & alignment board
    odds = free
    evens = dolphin
    -- ouchy, this was a mini LP set, so much harder than when I do 25 AFAP + 75 EZ ...
    200 EZ

    3 x
    3 x 50 dolphin kick on back w/fins, hold 28-29 @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ

    -- tried a couple AFAP 25s, but my calves weren't having any of it

    Total: 3150


    Almost forgot to blog this. Off to gym today!
    Swim Workouts
  13. Week 69 - Saturday

    by , January 25th, 2014 at 11:02 AM (After a long rest)
    I woke up and had my normal saturday cup of coffe before practice today. I had a good nights sleep and felt good ahead of practice. Luckily it was a little warmer today so no challenge leaving the house. My father decided to come for a swim with me today which was fun.

    Warm up
    1000 swim with snorkel
    4x50 drill IM order

    Main sets
    6x(2x50 on 35, 100 kick faster than best average time on 2mins, 50 easy on 1min)
    10x75 on 55 swum as 25 back, 50 free(everyone else did these as 75 free)

    Warm down
    100 easy

    Total 3500scy

    I felt really strong and had very easy speed today. I was tempted to do a 100 for time I felt that good(but resisted the temptation). I held 27s on the 50s on 35 and 1.18s on the kick 100s. The 75s were the toughest set today and held 45s. My back has felt good for a few weeks and I felt great today.

    I am also working on my free turns trying to go straight over as opposed to a slight tilt to the right as my feet go over. I noticed this on video that I am skewed on my turns and loose time and tend to circle swim instead of sticking to a straight line when I race. All little things but they add up.

    I am looking forward to signing up for three meets this weekend. If I have time I will do my worlds registration too.
    Swim Workouts
  14. Friday 1/24/14

    Friday 1/24

    AM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:15 cruise 1-2, D3-5
    8x25 @ :30 V.S.
    100 EZ

    8x25 @ :30 FL SMOOTH (ranged 14.0-14.7)
    6x50 @ :50 BK @ 400 PACE (33.5, 34.1, 34.4, 34.4, 34.5, 34.9)
    6x50 @ :50 BR @ 400 PACE (36.9, 36.1, 36.5, 36.6, 36.5, 36.0)
    6x100 @ 1:10 FR
    #1-5 - STRONG (1:03, 1:03, 1:03, 1:03, 1:04)
    #6 - N.S. (31/28 for a :59)
    100 EZ

    300 EZ (flat start odd 75s, running start even 75s)
    4x25 @ :10 rest scull w/ snorkel
    4x25 @ :45 under H2O kick w/ fins
    300 EZ (flat start odd 75s, running start even 75s)

    Total: 4100
    Swim Workouts
  15. Week 69 - Friday

    by , January 24th, 2014 at 09:06 PM (After a long rest)
    I had a great nights sleep last night, but it was really cold by Dallas standards this morning and it was tough forcing myself out of the house. It's the first time I recall where the pool water felt warmer than the air temperature and I was in the pool easily this morning.

    Warm up
    400 free with snorkel
    6 x50 catchup
    8x100 kick on 1.50
    10x50 free on 40

    Main sets
    1x100 on 1.05
    6x100 on 1.25
    2x100 on 1.05
    5x100 on 1.25
    3x100 on 1.05
    4x100 on 1.25
    4x100 on 1.05
    3x100 on 1.25
    5x100 on 1.05
    2x100 on 1.25

    We ran out of time and had to drop the final round
    6x100 on 1.05
    1x100 on 1.25

    Warm down
    100 easy

    Total 5600scy

    This one hurt. The round of 3 on 1.05 was the worst for some reason. We just ran out of time and had to stop before the final round. Despite the pain this one in a sick way felt good to be back in training.

    I also had a lot of thoughts this week about what worked and what did not work the last 4months.


    • Signing up for USAS and racing the kids
    • Not swimming in the evenings except during my taper
    • My overall conditioning has dramatically improved
    • Weight training. I gained 5lbs since spring nationals yet my body fat as measured with calipers went down. This means I added muscle.
    • Motivation. Training with the kids has motivated me to swim and they have a lot of fun which energizes me.

    What did not work

    • My training camp was too close to my taper meet
    • I needed more work on pace work. Broken middle distance swims. We did this the last 3 weeks and I wish we did more of this earlier.
    • My taper did not work. I am fairly sure i did not rest enough for my meet. I swam too much high intensity sets too close to my meet and just never felt fast.
    • I am usually fairly upbeat but I felt very sorry for myself last weekend. I need to work on my mental side of the sport. I also wonder if part of my problem last week was I over thought my races instead of just relaxing and going for it.

    On the fence over
    Someone suggested I am swimming too much yardage. I actually am not sure whether this was a factor. I don't think there is anything wrong with the yardage i have been training, but I do think we ramped it up too close to my taper meet. I have felt strong this entire training cycle and my overall conditioning is very high. I think this will stand me in a great position for long course. I think we need to adjust the effort approaching and during the taper. I plan on discussing my thoughts with my coach next week.
    Swim Workouts
  16. 1|24|14 SCM

    by , January 24th, 2014 at 08:23 PM (Blog)
    Pool air was in 40's, wore my wetsuit though the water wasn't too cool .

    10*50 on 1:00 F
    10*50 on 1:00 FP
    10*50 on 1:00 FPS

    500 back F

    • 7:30

    10*50 FK on 2:00 S
    • 66, 63, 61, 59, 61, 58, 54, 54, 54, 56

    20*25 FK on 1:00 S
    • 22 upwards to 26 due to acidosis

    20*25 FK on 1:00 S

    • 12.5 fast FK / 12.5 easy br kick

    33*15.5 TD on 0:20

  17. Frozen hair

    I had been hesitant to venture up to Riverbank after Tuesday’s foot of snow. While the sidewalks and streets in my neighborhood were quickly shoveled and salted, I was worried about the walk to Riverbank. Its snow maintenance, which is done by the State Parks Dept rather than the city, has always tended to be substandard—they typically seem to just drive over the paths with some sort of golf cart, compacting the snow and making things icier with each refreeze. This time, though, they got things right. When I got to the pedestrian bridge leading to the park, I was amazed—it was completely cleared and dry, as were the paths through the park. Go figure--It was as if they had used all the salt they had stockpiled over the last 5 years in one fell swoop. (Every locker had a crusty of salt on the bottom from people’s shoes.) In any case, I was very glad not to have to negotiate slippery sidewalks in the dark.

    The pool was very quiet—the cold is keeping people inside this week—and very warm. I shared a lane with Rondi and one other good circle swimmer, and did the following:

    3 x LCM 1000, odds reverse magic 1000s (fr/bk), even regular magic 1000 (fr/bk)

    5 x 400, done as
    1—alt kick/swim and IM/free by 50s
    2—IM, alt k/s by 50s
    3—swim, alt free/IM by 50s
    4—IM, alt k/s by 50s
    5—IM swim

    200 warmdown + play

    That was it! And yes, my hair did freeze today in the 3 blocks between the subway and my apartment. The good news is that the rest of me wasn’t cold at all—I guess 30 years of living “up north” (Michigan, Chicago, Ithaca, NYC) has at least taught me how to dress for cold weather, or at least the version of it that we get here (I don't think I'm ready for Maine or Minnesota winters yet, or for the worst of the the Midwest polar vortex). The bad news is that I only have one pair of ski pants, and I’m going to get tired of wearing them every day for the next week! I’m not sure when temps are going to get above freezing here again.
  18. 5TH Swim of Jan

    Just starting to get back into it for the month. I haven't been a complete slacker.
    --Holidays messed up my training the beginning of Jan.
    --Squamous cell cancer cut out of face. 12 stitches right where my goggle strap goes. No pool time. Use your sunscreen people.
    --Youngest daughter had a gymnastics meet in Hilton Head.

    So, this was my 5TH time in the water this month. Looking forward to getting my feel for the water back.

    500 mix up

    Kick w/fins
    8 x (25 + 50)
    --25's SDK AFAP @ 30
    --even 50's , build @ 55
    --odd 50's , sprint @ 55

    100 EZ

    6 x (2x25, 50 ,75, 50 ,2x25)
    --25's build @ 30
    --50 at 200 pace @ 60
    --75 done as 50 at 200 pace, 25 sprint @ 1:20
    --50 faster than 200 pace
    --25's all out @ 60
    rest 30 and repeat

    100 EZ

    Pull 3 x through
    3 x 50 @ 200 pace (by round, 65, 60, 55)
    100 paddles only build (by round, 1:35, 1:30, 1:25)
    50 sprint w/paddles (by round, 60, 55, 50)
    rest 60 and repeat

    100 float and out

    i did fairly well considering my lack of pool time. lacking speed and that feel for the water. Back at it.
  19. Last Long Swim Day

    Today was the last of our planned long swim days to prepare for the One Hour Postal Swim. We hope to have one long swim a month down the road (maybe starting in March) to prepare for the Chesapeake Bay Swim, among other open water swims some members of our Masters club are planning for this summer. I had high hopes for myself today after enjoying a really good post practice long swim last week. However, due to a couple of "game-changers," I opted for a different goal. My original plan was to swim for 45 minutes and see how I did. Game Changer number one was that I started to come down with a cold this week, and while I've been diligently taking my Zicam for the past two days, I must admit to not being 100 percent. The great news is that I've been taking Zicam and felt good enough to be able to swim today. Game Changer number two was the killer workout Sue had for us today. Whew! It was a 3900 yard day, with the main set that looked like this: 4X 100 on 1:40 & 200 on 3:30 (Work the 100s); Then do a 100 or 200 easy followed by 4X 100 on 2:00 & 200 on 3:15 (Work the 200s). So, needless to say, I had a lot less left in the tank for the post-practice long swim than I did last week. However, since I am always competing with myself, I had to at least swim the same number of yards as last week's all time (practice) high. So, I set out to swim a 1000 and see how I felt after that. I did it and felt pretty tired. I was able to get the additional yardage in for the 5300 yard grand total, which is great. I didn't know what to expect, but am pretty happy. Not as happy as last week, mind you, but happy. Next week we will be doing the One Hour Postal Swim! Hopefully, I'll be in form for it. Happy Friday! ~AngieKozBlogs
  20. Friday, January 24, 2013 6:40-7:30am

    by , January 24th, 2014 at 02:21 PM (Fast Food Makes for Fast Swimming!)
    This morning was a bit rough. Probably a combo of swimming two days in a row (quite rare these days), lack of sleep from work till 11:00pm, bedtime about 1:00am, working "two jobs" with my house and normal work...and trying to work out in the pool. I just wonder how that onslaught of events coming up in a month is going to feel. :OUCHY!!!!:


    1000 Free - first 500 was very sluggish, but began feeling better on the 2nd half and built it pretty strong by the end.

    10 x 50 Flutter Kick w/ board @ 1:00

    4 x 75 Free @ 1:15
    4 x 75 Free @ 1:10
    4 x 75 Free @ 1:05
    4 x 75 Free @ 1:00
    4 x 75 Free @ :55
    I held them all around :55 or so, cruising mainly, until the final four, when I dropped down to get 2-3 seconds of rest on the :55s.

    100 EZ backsomething...

    3100 Yards