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  1. Thursday, Feb. 12

    by , February 12th, 2015 at 03:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 breast working on pull
    50 EZ

    Main Sets:

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

    3 rounds:
    8 x 25 AFAP/hold best average @ 1:00
    150 EZ
    4 x 24 AFAP/BA @ :30
    150 EZ

    R1 = breast w/fins (12s)
    R2 = backstroke kick w/fins (9 high- 10 low on 8 x 25 and 10 low-mid on 4 x 25)
    R3 = I was feeling really tired so switched to 100 pace on the third round and did the 8 x 25 @ :45. Did backstroke and went 15 lows.

    100 EZ

    Total: 3050


    I am really tired from that effort, which included 24 all out 25s and another 12 @ 100 pace. Hoping to stretch a little this afternoon. But first I need to start packing!

    Updated February 12th, 2015 at 04:23 PM by The Fortress

    Swim Workouts
  2. 2|12|15 LCM

    by , February 12th, 2015 at 02:55 PM (Blog)
    800 warmup of drills using fins

    10 x 25.6 fr on 1:00 with fins

    30 x 12.8 fr on 0:20 with fins

    20 x 12.8 fr on 0:30 with fins

    10 x 25.6 fr on 1:00 dive from side


    deadlifts on smith rack
    34 reps of 135
    10 reps of 185
    2 reps of 235

    stiff leg bends
    30 reps with bar

    Updated February 12th, 2015 at 09:21 PM by __steve__

  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/13/2015

    by , February 12th, 2015 at 12:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:30 2:15
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    4 X 150--50 fly/50 back/50 breast 2:40
    1 X 200 free 3:20
    4 X 75--25 fly/25 back/25 breast 1:20
    1 X 200 free --

    4 X 200 3:00 #4 on 3:30
    4 x 100 1:30 #4 on 2:00
    4 x 50 1:00
    Free--swim or pull--
    Descend each distance 1-4--#4 is fast

    WARM DOWN: 4 X 50 Easy

    Swim Workouts
  4. Tired again but it is the last day of the mini fast

    by , February 12th, 2015 at 07:13 AM (Mixing it up this year)
    Felling tired and it showed in my swimming.

    500 free
    500 free kick w/zoomers
    1650 free for time 25:27
    550 free kick w/zoomers

    Total 3200 yards
    Swim Workouts
  5. Week 124 - Wednesday

    by , February 11th, 2015 at 04:54 PM (After a long rest)
    My daughter had a math project that was due today and had three classmates over to work on the project. After about 30 minutes the math project was forgotten and it became a play date with three friends. I was the party pooper and went to bed(my wife said I was grumpy and I needed to go to bed). I slept like a baby and my alarm woke me up. Today was a funny kind of workout. I got in early and out late but did not do a lot of yardage and also did not really feel like I spent a lot of time between sets. Tom switched up our 16x50s which made today hurt even more.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    12x75 kick on 1:20
    4x50 on 1min at 100 race pace(24/25)
    100 easy
    4x50 on 1min at 100 race pace(24/25)
    100 easy
    8x50 on 1min at 200 race pace(26/27)
    200 easy
    10x50 on 1min swum as 25 doggy paddle working on free catch, 25 free distance per stroke

    Warm down
    200 easy

    The 2 rounds of 100 race pace hurt really really bad. I started out holding 25s for the first 2x50s and then hit a groove and held 24 highs for the rest of the 100 race pace sets. On the 200 race pace I held 26s which again is really good for me. Overall a really good set and quite encouraging but I hurt so bad. In particular my lats and tris are screaming at me right now and my chest feels like my ribs are preventing my lungs from getting a full breath. Boy I hurt!
    Swim Workouts
  6. Tues-Wed, Feb 10-11

    by , February 11th, 2015 at 03:43 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    land mines, 45 x 3 x 15
    single leg deadlift w/20 Lb DBs, 3 x 10 each leg
    straight arm dips, 75 x 3 x 25
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4-5 x 6
    wide grip lat pulldowns, 75 x 3 x 8
    kneeling ab crunches, 140 x 3 x 15
    seated row, 80 x 3 x 8

    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    4 x 25 SDK @ 100 pace @ :45
    50 EZ

    5 x (25 AFAP + 75 EZ)
    -- some from a push, some from the blocks

    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = back, 15 flat-low with 11 SDKs
    R2 = back, 15 flat -low, with 10-11 SDKs
    R3 & 4 = breast w/fins, no pullouts, 12 high-13s

    Total: 3250


    Some random thoughts for the day:

    1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

    2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

    3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

    4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.
  7. Feb 12, 2015

    by , February 11th, 2015 at 01:30 PM (Workout Swimmer)
    Swam at the Auburn meet this past weekend - was relieved to go fairly reasonable times. I was almost spot on for old times (3 years or so ago) with the exception of my 200 breast, which was just too close to the 500 free for me to get any rest. I got a fire in my belly now, ready to be competitive!
    I was pretty tired on Monday morning, and so only went about 3200, but I was able to get to the gym yesterday for weights, despite not getting home from work until 11:30pm - I just popped out of bed! Swam solo today (beside ATAC) but it didn't matter. Here's what I did:
    600 back/free
    3 x 200 pull with agility paddles (was feelin' pretty good)
    2 x 300 kick, 200 with board, 100 on my back)
    100 easy
    300 swim
    3 x 100 @ 1:30
    300 pull
    3 x 100 pull @ 1:30
    100 easy
    300 breast (ATAC got out here, so I lost my illuminated, digital pace clock - which was fortunate, because I was hammered, lol!)
    3 x 100 breast on 2:00
    400 fairly easy
    Total: 4000 LCM

    GOAL: I figure if I want to get back down under 6:00 for my 500 free, I'd better pick my pace up. So I'm challenging myself to holding 1:20 on my 1:30 intervals for 100 LCM (If I can) and once I'm doing that - hopefully in about 3 weeks - I will then try for the 1:25 interval. I used to be able to do this about 20 years ago, actually I remember quite clearly doing a set of 12 x 100, 2 @ 1:20, 1 @ 1:40.

    Updated February 12th, 2015 at 07:02 PM by Celestial

  8. Sarasota Y Sharks Masters 5:30 AM Workout 02/12/2015

    by , February 11th, 2015 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    4 X 50 -descend- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 25 sprint kick :45
    1 X 100 easy swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds. Stroke is choice/no free

    6 x 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. SCM in jacuzzi

    by , February 11th, 2015 at 09:32 AM (Blog)
    decided to score a swim at the convenient 25m pool with no markings. Does have flags though.

    2 x 500 backstroke with fins on 8:00

    30 x 25 on perhaps 0:40 as ~ 10m easy fr sprint (2 strokes) / 15m easy drill
  10. Just not energetic but then this is day 6 of the mini fast

    by , February 11th, 2015 at 07:27 AM (Mixing it up this year)
    Not feeling like I am all there today. Struggled thru my test set.

    500 free
    500 free kick w/zoomers

    10x100 free w/paddles & bouy
    #1-4@1:30 went 1:25, 1:24, 1:23, 1:22
    #5-7@1:25 held 1:20
    #8-10@1:20 went 1:19, 1:22, 1:22 just couldn't do it

    2 times thru on a :30 per 25 base super 500 free

    300 free kick w/zoomers

    Total 3300 yards
    Swim Workouts
  11. Week 124 - Tuesday

    by , February 10th, 2015 at 09:47 PM (After a long rest)
    I had a massage last night or at least the start of one. My masseuse injured her tricep after about 30 seconds and we had to reschedule my appointment. She all of a sudden stopped talking mid sentence and when I looked up she was in tears holding her arm. It sucks on lots of fronts for her, the worst being she is an hourly employee and this directly affects her income. I felt bad and in a strange way guilty. As a result of the extra 90 minutes I went to bed early and again had a great night of sleep. Today I woke early and was lifting at 4:45am.

    10 mins on the vasa swim trainer done as 1:30 on :30 off
    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside, lower back extensions) done as 80%, max, fail and 10,10,10 reps by round
    15 mins of abs done as 3x(flutter, oblique crunches, leg lift, one hand one leg planks, flutter kick) with :45 on, :15 off. This was especially tough today for some reason.

    15x100 with snorkel on 1:30

    This was not very adventurous but I hurt really bad from lifting and my arms were beat and the first 5 felt good so just kept going. Today's weights took longer despite arriving earlier than normal and I ran out of time in the swim. I wanted to do a little bit more because I finally started to loosen up towards the end.
    Swim Workouts
  12. Workout 02/10/15: evening

    by , February 10th, 2015 at 09:44 PM (Maple Syrup with a Side of Chlorine)
    It was nice to only have a 20 minute shovel-session this morning before work, but I did spend another half-hour after work this afternoon raking the roof in preparation for an arctic blast over the weekend. Oh the glorious sunshine and blue sky - here is a pic from the backyard ...

    Made it to Masters and enjoyed a great workout with a fun pool of swimmers, featuring a main set from pwb's workout thread over in the forums Workout 1 in week 2.

    150 Swim/50 kick/100 pull (extra 100)
    4 x 50 Burst and Cruise on 1:15
    2 x
    - 3 x 50 (I did 75/75/50 kick)
    - 2 x 100 - fast last 25 (I did 150's)
    - 1 x 200 - fast middle 50 (I did 200 IM drill
    rd 1 on 1:00/50 base, 30 seconds Vertical Kicking,
    rd 2 on 1:10/50 base

    200 loosen and out
    (Masters/Rec/2200 yds/45 min)

    7 people for a Tuesday night is a lot for us, and it was great swimming with Carol, Greg, Luiza, Melissa, Rachel, and Tim. Our team is planning on doing the One Hour Swim this weekend for fun - only Greg and I did it in January and submitted the entry for the ePostal. I thought it would be a good experience for everyone to try and I'll be able to use the results to set up bases for future workouts. Since we will be swimming on Valentine's Day, I am dubbing it as a great heart workout and plan on having a few sweet treats after the swim.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 02/11/2015

    by , February 10th, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50--choice-- 1:10
    #3-6-9-12 are fast

    3 X 200 broken @ race pace 6:00
    Broken :10 @100
    1 x 100 easy

    1 x 800 pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. 2|9|15 weights log entry

    by , February 10th, 2015 at 11:59 AM (Blog)
    Been preoccupied with higher priority life items since summer. Do not know where my swimming is at but I may still attend a meet next weekend.

    15 min of weights:

    dead-lifts (smith machine)
    • 32 with 135
    • 10 with 185
    • 1 with 235

    core exercise: in push-up position with feet on rowing machine chair, curl knees to chest then extend (ouch x 10)
    • 3 x 10

    • 1 x 29 BW.

    Updated February 10th, 2015 at 01:53 PM by __steve__

  15. Monday, Feb. 9

    by , February 10th, 2015 at 09:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    700 various
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    10 rounds:
    4 x 25 @ 100 pace @ :10 rest (mixed it up with fly, breast, IM)
    100 EZ (did 150 EZ a couple times)

    extra 100 EZ at end

    Total: 2950


    I actually felt pretty good in the water yesterday, probably still feeling a bit rested from my drop taper for the meet. Though my quads were dead. I tried to do one of the 4 x 25 sets as dolphin kick and it was painful.

    I'm getting very excited about leaving for Paris on Saturday. I don't expect to train anywhere near my usual level, but hope to get a few workouts in. My friend recently joined a gym, so hopefully I can pop in to lift a couple times while I'm gone.
    Swim Workouts
  16. Dragging myself in today

    by , February 10th, 2015 at 07:19 AM (Mixing it up this year)
    Just a hard day to get up and stay up.

    500 free
    500 free kick w/zoomers
    2x400@9:00 IM #1 in 7:07 #2 in 6:52
    500 free kick w/zoomers
    4x50 from block trying out the new block attachment

    Total 2500 yards
    Swim Workouts
  17. Workout 02/09/15: evening

    by , February 9th, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    So the snow has now entered day three (actually, it was three storms that just happened to line up together) and I was up at quarter of 6 this morning, not to swim, but to shovel the driveway! Took a little over an hour, but I was able to get showered up and some breakfast before work at 8. More shoveling at 5 then off to the pool at 6 ...

    200 free/200 back/200 im drill
    50 kick, 100 AP, 200 pull
    100 easy
    (Solo/Rec/1400 yds/25 min)

    Tonight I was again very much looking forward to stretching out in water after a busy day. The snow should end around 10pm tonight, then cold air moves back in. I'm hopeful that tomorrow morning will be a quick shovel session.
    Swim Workouts
  18. Mon Feb 9th, 2015 SCY DOUBLE

    by , February 9th, 2015 at 03:50 PM (Ande's Swimming Blog)
    Mon Feb 9th, 2015 SCY
    (swam 8x last week, put in a nice hard week of work, still doing mostly middle distance stuff )

    6:00 a.m. to 7:30
    Whitney Coached
    Main pool & Diving well

    swam with Mike V & Alley Cat

    Warm up

    Main Set

    20 x 50 FR best ave on 1:00
    held 28s, 9s & 30s

    15 min easy
    went around 800

    moved to diving well & did
    20 x 50 FR best ave on 1:00
    held mostly 29s & some 28s

    300 easy

    then I showed up for noon practice and did it again
    6:00 a.m. to 7:30
    Whitney Coached
    Main pool & Diving well

    swam with Jim Sauer next to Marshall, Dale, Killeen, & Tommy Hannan

    Warm up

    Main Set

    20 x 50 FR best ave on 1:00
    held 28s & 9s

    10 min easy
    went around 500

    assigned: 20 x 50 something best ave on 1:00
    did: 20 x 25 IM order best ave on 1:00
    worked it

    50 easy

    Next Meets:


    April 3 - 5, 2015
    South Central Zone Spring Short Course Zone Championships
    Rice University, Houston, TX

    Apr 23 - 26
    Masters SCY Nats in San Antonio
    Meet Info
    Order of Events
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/10/2015

    by , February 9th, 2015 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00
    5 X 100 1:40
    1 X 200 3:00
    6 X 50--descend 1-3/4-6-- 1:00

    1 X 500 kick + 100 swim

    4 X (4 X 75 1:30
    Round 1 fly, 2 back, 3 breast, 4--1 of each stroke

    4 X 200 3:00
    4 X 150 2:15
    Last 50 fast on all swims--swim or pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Auburn SCY Invitational Meet

    by , February 9th, 2015 at 11:16 AM (Pete's swim blog)
    As usual, Conner and his team put on an exception meet! And we were especially spoiled this year since the SEC championships will be held in Auburn next weekend. That meant some serious upgrades to an already very nice swimming pool. The pool was drained and repainted. The tiling on the deck was redone. I think someone said they got new bulkheads. At the very least, the bulkhead at the start end was much wider. They set the pool up between bulkheads to minimize any wave reflection. The water did feel a bit warm... maybe 82-83 but I didn't have any way to measure it. The coolest thing was the new starting blocks. These had the adjustable wedge and were hooked up to measure response time. The best part was that they were fitted with a couple rows of led lights that flashed green at the start of each race. This feature was cruelly snatched from us on Sunday. Apparently the lights are hooked into the response time system which had issues and needed to be shut off. I was able to go back to listening for a sound but I have been forever spoiled by the lights.

    As for me, the meet did not go very well at all. For one thing, I'm about 15-20 lbs overweight. But the wheels really came off during taper. The first 3 days were great and I felt like I was way ahead of last year. But over the weekend I got a sinus infection followed by a mysterious illness. In practice I had speed but no endurance... even for the very short taper sets we did. Friday morning, I woke up nauseated and considered not going at all. By noon, I was improving so I went ahead and made the trip. That night, I swam in the Auburn pool but still wasn't feeling great. Saturday morning, I was a little better but far from 100%. As the meet progressed, I was slowly starting to match my meet times from last year. So, for times it was mostly a lot of disappointments. Here's how the events went:

    200 Fly - Seed: 2:21.24, Time: 2:29.07 (34.17, 37.91, 38.31, 38.68)

    This was the first indication that things weren't going to go well over the weekend. The first 50 was fine but I quickly fell off the pace from last year. The last 10 yards or so, my body went into shutdown mode. Fortunately I was close enough to the wall to gut it out. During cool-down, all I wanted to do was throw up.

    100 Breast - Seed: 1:09.53, time: 1:13.63 (35.59, 38.04)

    Not sure what to say about this. It was just slow and I botched my first pullout. I was in a heat with a bunch of 1:05 ish swimmers which just amplified how slow I felt.

    200 Free - Seed: 2:04.61, time: 2:05.89 (29.62, 31.65, 32.46, 32.16)

    The girl next to me was seeded at 2:00.00. She went 1:55. I tried to keep up and didn't do a very good job of it. But at least I was in the ballpark of one of my worst swims from last year. Even better, I had a little extra for the last 50.

    400 IM - Seed: 4:59.20, time: 5:05.12 (1:11.74, 1:22.44, 1:23.52, 1:07.42)

    I really just cruised this event. I had a relay coming up and nobody was in my age group contesting me. There were really only two of us with seeds under 5:00 and the other guy scratched. So, 5:05 wasn't terrible for holding back a bit. In fact, this was probably my best swim of the day. It definitely felt better than the others did.

    200 Breast - Seed: 2:33.97, time: 2:35.52 (36.14, 39.51, 39.79, 40.08)

    I didn't feel completely warmed up for this race but it was a lot of fun. The swimmers on both sides of me had excellent swims and we pushed each other pretty hard. I started off about a second off their pace and then slowly chipped into their leads. I actually overtook the guy in lane 3 with 25 yards to go but he out sprinted me on the last leg. The guy in lane 5 had us both at the last turn but couldn't bring it home. I touched .01 seconds ahead and the finish.

    200 Back - Seed: 2:41.39, time: 2:38.08

    Finally beat a seed time! And this was a personal best. This was from a couple years ago and my backstroke has improved a lot since then. With nobody in my age group contesting this, I relaxed it and got ready for the final two events.

    50 Breast - Seed: 32.16, time: 33.58

    Not great but not terrible either.

    200 IM - Seed: 2:24.40, time: 2:24.30

    Not my best but I beat my time from last year. Finally started feeling closer to 100%.

    Despite my struggles, I did win high point. I had a lot of fun (as usual) and I got to swim in a really nice pool with all the trimmings for a big NCAA event. Definitely worth the time this weekend and I'm glad I decided to go.