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  1. 3|9|15 LCM

    200 fr with snorkel

    300 drill/back with fins

    8 x 50 fr with fins on 2:00
    • odds - breathed right, evens - left, every 4 breaths

    512 fr with fins and snorkel at 12.8m area

    6 x 25.6 dive from side fr on 2:00, hypoxic
    • 2 x relay start, start on one (left) foot, start on one (right) foot

    4 x 25.6 dive from side fr with fins on 2:00, hypoxic, were too sloppy

    4 x 25.6 dive from side fr on 1:00, hypoxic, fast out / ez back

    2 x 50 kick on 1:00 (0:50, 1:03)

    50 combat stroke

    50 easy kick / 50 breast kick


    1 x 30 reps of DB bench with 45's - still sore everywhere so that's it.


    run: 15 x 90 m sprint on 0:40

    did weights but forgot specifics


    about 15 min of weights

    Sore from running and weights, slow to recover.

    I had reserves last weekend. I work Sundays (nights) for my civilian job so when reserves was over I did my shift - that is 18.5 hours working straight on Sunday. What made it worse was the lacking sleep the last 3 days, furthermore, the 1 hour advance in daylight time. Need get back into my 9 hour sleep routine tonight

    Can't afford to retire from res yet, but I can't wait
  2. Monday, March 9

    by , March 9th, 2015 at 02:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 chest press fly

    Main sets:

    4 x (100 w/fins, SDK 15m each length with open turns, + 50 EZ)
    100 EZ

    2 x
    3 x (fast free turn + 50 EZ)
    -- think I'm going to use 10 SDKs off the turn in my 50 free (7 right side, 3 belly)
    100 EZ

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

    10 x 25 overkick free @ :40
    100 EZ

    20 x 25 w/fins @ :30
    -- alternate 4 on back, 4 on right side
    -- SDK to 15 m
    -- #11 easy
    100 EZ

    Total: 3400


    I was tired and sore today from yesterday's double. As a result, I didn't do much fast stuff. But I did work on some race related items. Hopefully, I'll feel a little better tomorrow.

    Looking over the nationals entries, it appears there are very few people from the east coast signed up. I guess the fact that San Antonio is somewhat difficult to get to and that it's outside suppress attendance. I am glad that I'm going just for fun. I don't even really plan to "taper" given my recent schedule. Rather, I'm going to just rest some for my 3 meets this spring.

    I signed up for Zones. I'll swim:

    Sat: 50 breast, 100 back, 50 fly
    Sun: 100 breast, 50 free

    I may scratch 50 fly if I don't feel like I have enough rest. 100 back usually kills me, and there's not much time in between. I won't have much rest between 100 breast and 50 free either. I sure hope some more folks sign up for 400 IM.

    Updated March 9th, 2015 at 04:18 PM by The Fortress

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 workout--3/10/2015

    by , March 9th, 2015 at 11:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20. 3:00
    5 X 100 1:40. 1:30
    3 X 100 kick 2:30. 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 2:00. #4 on 3:00
    All up tempo, 80/85%

    3 X 50 easy 1:10
    1 X 100 fast 2:00
    3 X 50 easy 1:10
    1 X 50 fast
    3 X 50 easy 1:10
    1X 50 fast --
    1 X 50 easy

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100. --

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Week 128 - Monday

    by , March 9th, 2015 at 08:42 AM (After a long rest)
    I had a nice relaxing weekend and had a good night of sleep last night. I got up early and headed to the pool at least 15 minutes early this morning. This was not intentional I just seemed to be ahead of schedule from the get go. When I got to the pool most of the lanes had no lane lines due to a water polo tournament on Saturday so I took the extra time and moved and pulled lane lines into place. I had the pool setup when everyone arrived.

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

    main sets
    6x(200 free with snorkel on 2:20, 100 back on 1:30, 100 kick on 1:45)
    10x25 with fins underwater on :40

    warm down
    10x50 free easy on 1min

    the one thing I forgot to put back was the backstroke flags and by the time I got to the main set it would have taken too long so I swam the main set with no flags. It's amazing how consistent my stroke count is because after a couple I simply went off count with my back turns. On the 200s with snorkel I held 2:05-2:08s descending by round. On the back I was holding 1:08s and on the kick I was holding 1:25s. I did not exactly feel comfortable but it was a comfortably uncomfortable sort of day. I went pretty smooth today and tried to ease off my shoulder which despite some discomfort did not really hurt this morning.

    I am off to Indy this afternoon for a couple days with work and hope to swim at IUPUI and the Indy Masters on Tuesday and Wednesday.
    Swim Workouts
  5. Still feeling like crap but was able to breath better

    by , March 9th, 2015 at 07:20 AM (Mixing it up this year)
    Missed my Saturday workout cause I just didn't get enough sleep.

    Chlorine works miracles. I was so congested and once I get in and start swimming I can breath, no congestion at all. Still had the nagging cough and the pressure behind my cheek bones on every flip turn but over all I felt ok in the pool room. Now at work I am stuffed up again and coughing up a storm.

    When will this be over?

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy was surprised I went 1:27, 1:27, 1:25, 1:25, 1:24
    500 free kick w/zoomers to give my head a break from the turns
    5x100@1:45 free went 1:35, 1:34, 1:32, 1:31, 1:40(EZ)

    Total 2500 yards
    Swim Workouts
  6. Workout 03/08/15: afternoon

    by , March 8th, 2015 at 09:14 PM (Maple Syrup with a Side of Chlorine)
    200 Free/200 Back/200 IM drill
    600 as (2 x through: 50 kick, 100 pull, 150 with AP)
    5 x 100 free on 1:20 with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/30 min)

    So, in addition to a headache on Thursday I was pretty wiped out on Friday after the double cell blood donation ... for the near future I plan to stick with the regular whole cell donations. A busy weekend at work and loss of the hour of sleep has me still feeling crummy. Planning to join Johnson and school's bowling club tomorrow afternoon.
    Swim Workouts
  7. Sunday, March 8

    by , March 8th, 2015 at 07:37 PM (The FAF AFAP Digest)
    Drylands, 60 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    flutter kicks on bosu, supine, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    push press, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    rear delt flys, 65 x 4 x 8
    seated row negatives, 90 x 1 x 6 (couldn't get back on machine to do other reps)
    explosive leg press, 105 x 3 x 25
    combo skull crusher + straight leg raise, 40 x 3 x 12
    extreme angle squats on high boxes, 50 x 4 x 6

    Vinyasa Yoga, 75 min

    I know yoga teachers think Shavasana is important at the end of the session, but I just hate it. I want to bolt out and get on with my day.


    This is the first day since getting back from Paris that I've felt almost normal. Not all the way out of the woods, but getting closer.

    Interesting article on 50+ athletes in Outside magazine. It seems to be especially important to eat more protein, do HIT and sleep more. campaign=facebookpost

    Updated March 8th, 2015 at 07:44 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  8. Week 127 - Saturday

    by , March 7th, 2015 at 03:22 PM (After a long rest)
    I iced my shoulder last night and took some anti inflamatories and this morning my shoulder felt a lot better. I was worried yesterday I would not be able to swim but instead I definitely have some muscular discomfort but I am able to swim. It hurts on the back of my left shoulder just above my arm pit. When I swim its a pinch sort of feel on free when I start my catch. I swam hard but controlled today and forced myself to ease off from my normal intensity today and instead tried keeping my stroke long.

    Warm up
    6x200 free with a snorkel on 3mins

    main sets
    8x50 back on 1min
    16x100 on 2mins at 500 race pace

    warm down
    200 easy

    On the back transition set I had next to no pain from my shoulder and was comfortable holding 32s. On the 16x100s I held 57/58s and held back a little but worked on DPS and stroke turns and streamlines.

    After er my swim I went to Yoga and worked on stretching out. This seemed to help.
    Swim Workouts
  9. Week 127 - Friday

    by , March 6th, 2015 at 06:00 PM (After a long rest)
    We had snow in Dallas yesterday and as such the pool was closed. My kids enjoyed there 24hrs of snow though so despite me not swimming at least the Carroll kids were happy.

    I had a really good night of sleep last night and woke looking forward to swimming as I often do after a day out of the water. Tom is at TAGS with the kids this weekend so he send out workouts which I generally hate since I get to see the workout before I show up at the pool. Today was 25s at 100 race pace which I generally find hard to do.

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

    Main sets
    4x(2x50 kick on 1 min, 2x50 fast on :40)
    100 easy
    16x25 on :40 at 100 race pace to my feet
    100 easy
    3x400 descend 1-3 and build by 100 on 6mins

    Warm down
    10x50 alternating back/free by 25 and free/back by 25 on 1min

    I felt pretty good on the warm up and the first part of the main set, holding 39s on the 50s kick and 28s on 50s free. On the 16x25s I was going 12/13 to my feet and felt ok but right at the end I felt a pop in my left shoulder. I was sort of a grinding feeling and a little pop, so I swam an easy 100 and then went very easy on the 400s. It was a weird sharp sort of feeling and then it felt like it was normal again. I have a little swelling but luckily it does not really hurt out of the pool as I write this and I think I will be fine. It reminds me to listen to my body, but its hard when pushing myself continually is in my DNA.
    Swim Workouts
  10. 3|6|15 LCM

    200 warmup

    25 x 50 on 1:00 with fins and snorkel
    • odds: fast breakout and 2 strokes / drill the remaining length
    • evens: 25 fly / 25 drill

    100 drill

    4 x 50 kick on 1:30
    • 18.6 m AFAP flutter kick / 31.4 m breaststroke kick
  11. Friday, March 6

    by , March 6th, 2015 at 02:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    4 x
    4 x 25 w/fins SDK to 15m @ :5 rest + 50 EZ
    -- two belly, 2 back
    extra 50 EZ at end

    Main Sets:

    4 x (25 AFAP free from the blocks + 75 EZ)
    -- did these on 4:30-5:00 instead of my usual 3:00
    100 EZ

    4 x (25 AFAP breast + 75 EZ) @ 3:30
    -- 2 off the blocks, 2 from a push
    100 EZ

    6 x 25 breast drills
    50 EZ

    1 x 25 AFAP back
    -- cramped on start, decided I'd done enough starts
    50 EZ

    2 x (4 x 25 fly w/fins @ 100 pace @ :30 + 100 EZ)

    Total: 3050


    I didn't sleep well last night, so woke up tired and still with this persistent headache. I was also sore from weights, but didn't end up feeling too bad on the main sets. My 25 frees off the blocks were fast for me. I was going 10 high rolling on the :59. I'm decelerating in the transition from dolphin kick to flutter kick; need to work on that. I also really need to do some of this block work with a tech suit. Maybe on Monday. Pitt is on spring break now. Fortunately, though, the pool is open M-Th next week, so I'm not shut out for the entire 10 days.
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 03/09/2015

    by , March 6th, 2015 at 11:39 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 100 IM 1:45
    1 X 75 1:30
    1 X 50 1:15
    Four rounds.
    75's&50's: Round 1 fly, 2 back, 3 breast, 4 choice/no free

    1 X 200 2:30
    1 X 150 2:30
    Four rounds, pull
    Work the 200's recover on the 150's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Felt like crap this morning, hard to breath again

    by , March 6th, 2015 at 07:35 AM (Mixing it up this year)
    Just alot more drainage to combat last night. Pushed the 400 and the 2 200's but then my lungs forced me to slow down considerably.

    200 free

    4x25 free
    2x50 #1 free #2 back

    400 free w/paddles & bouy
    2x200 free w/paddles & bouy
    300 free
    2x150 free
    200 free
    2x100 free
    12x25 free
    100 free kick w/zoomers

    Total 3000 meters
    Swim Workouts
  14. 3|5|15 weights

    Was in the 80's today and sunny, an awsome day! But everything kinda became engulfed due to behavior of my 16 year old son. Compared to being a parent, everything else becomes insignificant for times like these.

    Deadlifts (handgrip wider than feet)
    8 reps with 185

    • doesn't feel natural - knees stick out too far, ankle flexion maxed out, couldn't engage my hips, so:

    Deadlifts (handgrip inside wide foot placement)
    2 x 5 reps with 185

    • a little better but it bothered my left knee, so:

    Deadlifts (standing in front of barbell, palms facing aft) PERFECT, so I supersetted it with [DB bench press]
    3 x 7, 7, 8 reps [30 reps] with 185 lbs [40 lb DB's]

    • as awkward as it sounds, this is most natural way for me to deadlift

    bent over lateral straight leg raises
    10 reps

    Hip thrusts on smith machine supersetted with [DB concentration curls]
    hip thrust [concentration curls]
    5 x 10 [10] with 135 lbs [10's, 15's, 20's 25's, 30's]
  15. Thursday, March 5

    by , March 5th, 2015 at 04:35 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    kneeling underhand pull down, 110 x 4 x 12
    bulgarians in a streamline, 3 x 10 each leg
    DB rows, 35 x 4 x 5
    kneeling ab crunches, 140 x 3 x 12
    rear delt flys, 60 x 4 x 8
    hip abductors, 110 x 4 x 5

    Quick Swim @ LA Fitness

    500 various
    8 x 25 drill
    4 x (25 breast @ 100 pace + 25 EZ)
    3 x (25 AFAP breast w/fins + 25 EZ)
    3 x (25 AFAP free w/fins + 75 EZ)
    5 x 50 cruise free
    50 EZ

    Total: 1650


    A definite uptick in health today! I didn't do too much in the pool bc I want to get a good workout in tomorrow.

    I registered for nationals today with recent times:

    Event #8 - W50-54 100 Butterfly Seed Time: 1:02.90
    Event #12 - W50-54 50 Breaststroke Seed Time: 34.00
    Event #28 - W50-54 50 Freestyle Seed Time: 25.10
    Event #38 - W50-54 50 Butterfly Seed Time: 26.30
    Event #42 - W50-54 50 Backstroke Seed Time: 27.78
    And hopefully a couple mixed relays

    I realized after entering 50 free that I need to focus more on sprint free. Also going to stick to my plan of focusing on 50 work and faking a couple 100s. Now I need to enter Zones. I will probably only do a few events there, but want to go to see PV friends and bc a few of my Team Pitt swimmers will be there.
  16. Sarasota Y Sharks Masters 5:30 AM Workout 03/06/2015

    by , March 5th, 2015 at 11:38 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

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

    16 X 50 1:00
    odd: perfect stroke(easy)
    even: strong 85/90%

    2 X (5 X 100)
    #1: IM 1:45
    #2: Fly 2:00
    #3: Back 1:45
    #4: Breast 2:15
    #5: Free 1:45

    2 X 250 3:45##last 50 fast
    2 X 150 2:15##last 50 fast
    4 X 50 1:00##strong
    4 X 50 1:00##warm down--easy

    Swim Workouts
  17. Totally stuffed up but when I swim I CAN BREATH!

    by , March 5th, 2015 at 07:31 AM (Mixing it up this year)
    My head clears up in the pool but the lungs take a little longer, usually about a half hour to adjust.

    500 free
    500 free kick w/zoomers
    5x100@2:00 free w/snorkel
    500 back kick w/zoomers
    5x100@1:30 free w/paddles & bouy holding 1:25's
    3x100@:10 RI free EZ
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  18. Week 127 - Wednesday

    by , March 4th, 2015 at 08:44 PM (After a long rest)
    I had a better night of sleep last night but felt hideous in the pool. I dont seem to have another gear at the moment when I try to go fast. I suspect I am just tired.

    Warm up
    400 free snorkel
    6x50 catchup on :45

    Main sets
    6x100 IM on 1:30
    16x50 free on :50 at 200 race pace
    200 breathing 3/5
    6x50 on bungee chord

    Warm down
    200 easy

    I felt stiff and sore in the warm up and tried easing into the 6x100 IMs but struggled from the get go to find any easy rhythm. I held 1:12s on the IMs but just felt bad. On the race pace 50s I can typically hit 26/27 pretty comfortably on the first 6 or 7 before having to dig deeper to make the set. Today I had to work hard right from the get go to hold 27s on the race pace 50s. The bungee chord work was fun and after getting snagged in the chord on the first one got on top of the water and felt a little better on the remaining 5.

    After practice I sat down with Tom and we discussed my Nationals taper. We start backing off in about 4 weeks and I will be doing the same taper I did last fall for SPMS.
    Swim Workouts
  19. Workout 03/04/15: morning

    by , March 4th, 2015 at 06:06 PM (Maple Syrup with a Side of Chlorine)
    Busy day off today, which I was happy to start off with a swim ...

    200 Free/200 Back/200 IM drill
    2 x (50 kick, 100 pull, 150 with AP)
    1 x Noah's Ark with snorkel
    100 easy
    4 x 50 (25 easy, 25 fast IMO)
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)

    After running some errands I went to give blood after lunch, and opted to do the double red cell donation for the first time. A neat procedure where I will donate every 112 days and that had me hooked up to this machine for a while ...
    Swim Workouts
  20. 3|4|15 LCM

    Today is a beautiful day, the swim felt great. Finally over my crud, took 15 days to get here. Even better, right quadriceps, right bicep, lower back and left ear all seem much better!

    Now I'm off on a positive 2015 start and am ready to do what's needed to achieve a sub 28 free goal, furthermore achieve a 100 LCM free basetime.

    I seem to retain a more concise feel for the water when I swim no more than 3 - 4 times a week (or < 9000m a week). Perhaps it's because the only garbage I swim is doing drills. I recall how lousy my stroke felt last year at this time while logging 15000m a wk

    1km drills, 200 without fins

    • 4 x 50 free with fins on 3:00
    • snorkel - 29
    • breathed to the right - 29
    • breathed to the left - 28
    • snorkel - 28

    10 x 25.6 (12.8m area) on 1:00 free, dive from side, hypoxic - 14's

    8 x 25.6 (12.8m area) on 2:00 free, dive from side, hypoxic - little faster
    • 1 - grab start
    • 2 - relay start
    • 3 - one legged start, standing on right leg
    • 4 - one legged start, standing on left leg
    • 5 - relay start
    • 6 - relay start with fins!
    • 7 - relay start AFAP with fins - 10 high (with bad turn)
    • 8 - relay start AFAP - 12 high's

    4 x 50 flutter kick on 1:30

    2 x 50 on 1:00 easy free with fins (but with quick breakouts)

    Updated March 5th, 2015 at 12:07 PM by __steve__