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  1. Fast Friday June 12, 2015

    Shared a lane with Larry, Kristy, Joe, Boris. The pool was set up long course as it will be all summer. Whitney coached.

    Warm up:

    200 free/50 build/50 with four breaths/200 pull/100 kick, for 22 minutes

    Main set:

    4 x 100 @ 8:00, in heats (2 per lane, :20 apart); I raced Kelly Williamson in the next lane and went 1:11, 1:10, 1:10, and 1:10 from a push, my best set of long course
    100s yet

    400 easy

    10 x 50 @ 1:20, holding :03 faster than the 50 pace for the 100s; I managed to hold
    :34s (not :32s)

    400 easy
    Categories
    Uncategorized
  2. Wed-Thur, June 10-11

    by , June 12th, 2015 at 08:40 AM (The FAF AFAP Digest)
    Wednesday:

    I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.


    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 50 free, descend 1-4 to 100 pace
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 2:30-3:00
    150 EZ

    10 x 25 fly w/fins @ 100 pace @ :45
    -- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
    150 EZ

    12 x 50
    odds = @ 100 pace @ 1:00
    evens = EZ @ 1:30
    150 EZ

    8 x 50 @ 1:00
    odds = back
    evens = back kick
    150 EZ

    Total: 3400


    Vinyasa yoga, 60 min

    This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.



    ~~~~~~~~~~~~~~~~~~~~~~~~~~


    I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.
    Categories
    Swim Workouts , Running , Yoga
  3. Cranking on a Friday

    by , June 12th, 2015 at 07:37 AM (Mixing it up this year)
    This was a long as some called it boring one. There were some speed changes in this but for me in order to keep up it is all one speed....FAST.

    600 free
    12x50@:55 free w/paddles & bouy
    5x400@6:40 free w/paddles & bouy
    6x100@1:40 free w/paddles & bouy
    200 free EASY

    Total 4000 meters
    Categories
    Swim Workouts
  4. Week 141 - Thursday

    by , June 11th, 2015 at 05:47 PM (After a long rest)
    This morning I joined own and swam at Burlingame masters. The pool was setup scy. I was very tired this morning after a long week but I had a good practice. It always helps having Patrick pushing you.

    Warm up
    400 swim
    300 pull
    100 kick

    Main sets
    2x300 free with snorkel on 3:30
    50 easy
    3x200 pull on 2:20
    50 easy
    4x100 with paddles on 1:05
    50 easy
    6x50 swim with snorkel on :35
    50 easy

    Warm down
    1x(2x100 kick on 1:25, 2x200 pull, 300 swim)

    There were a lot of people in the lanes compared to what I am used to. The faster guys set the pace which helped thin out the lanes. 1:10 pace felt very easy today and even the 100s on 1:05 I was getting 5-7 seconds rest. Again Patrick hot on my heels and a fast younger swimmer in the next lane helped. I had to get out after an hour due to a meeting in downtown San Francisco so my warm down was really more main set and was two rounds but I did one and used it as a warm down. This was a short high tempo workout but it was a lot of fun. It has been a good training week and as usual I come back from California amazed at the facilities and how many fast masters swimmers there are at nearly every team I visit. It was great fun having dinner with Patrick and swimming with him at Burlingame this morning.

    Updated June 11th, 2015 at 06:24 PM by StewartACarroll

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 06/12/2015

    by , June 11th, 2015 at 03:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout. Meets starts tonight.

    LCM
    WARM UP:
    6 X 100
    3 on 2:00
    3 on 1:50
    6 x 50 1:00

    1 X 200 kick

    10 X 50 1:20
    #3-6-9 are fast--choice

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Thursday June 11, 2015

    I swam Monday and Tuesday but didn't get a chance to blog my workouts. Lifted weights Tuesday night, then skipped Wednesday morning practice because of work.

    Mondays are freestyle emphasis days; I shared a lane with Larry, Taylor, Sharon, Joe, Colin, and Andrea.

    Warm up:
    3 x 400 as 75 free/25 stoke
    Main set:
    10 x 100 @ 1:35, holding mile pace. I held 1:22 which is a bit slower than I wanted (but I was leading the lane)
    10 x 50 kick
    10 x 100 @ 1:35, swim or pull, holding mile pace. I swam these and held 1:21, swimming behind Larry
    10 x 50--skipped these and left for work. I need to be holding 1:20 or better on these 100s

    Tuesdays and Wednesdays are IM days. On Tuesday I shared a lane with Larry, Katy, Taylor, Christine, Ben.

    Main set:
    8 x 50 fly @ 1:10; didn't break stroke on these
    1:00 rest
    1 x 200 IM @ 70%
    1:00 rest
    1 x 400 free @ 70%, went 5:50
    1:00 rest
    8 x 50 back @ 1:00
    1:00 rest
    1 x 200 IM @ 80%
    1:00 rest
    1 x 400 free @ 80%, went 5:37
    1:00 rest

    I skipped the third and final round because it was time to leave for work

    This morning I shared a lane with Larry, Sierra, Katy, Ben. I was a bit sore after Tuesday's practice but had recovered by today.

    Warm up:
    1 x 800 as 75 free/25 stroke/75 free/25 kick
    Main set:
    21 x 100, 3 sets of 7, 1-5 @ 1:25, 6-7 @ 1:35; averaged 1:21-1:22 for the repeats on 1:25, about the same as the 100s on Monday (which were on a slower interval)
    1 x 800 kick/swim with fins
    12 x 100, pull, 1-3 @ 1:20, 4-6 @ 1:35; I missed the interval on nos. 3 and 9.
    100 easy

    5000 meters

    Updated June 11th, 2015 at 03:39 PM by gull

    Categories
    Uncategorized
  7. 6|11|15 SCM

    SCM

    500 warmup as 10 x 50 fr (and one ea bk and br) on 1:00

    5 x 25 fr from block on 3:00, fast with one breath

    4 x 25 fr from block on 4:00, fast hypoxic

    10 x 12.5M fr from block on 0:42


    yesterday:

    Ran 0.75 miles barefoot - forces one to assume proper form. Also pads feet for explosive forces off block.
    stretching for 1 hour

    Updated June 11th, 2015 at 05:26 PM by __steve__

    Categories
    Uncategorized
  8. Workout 06/11/15: noon

    by , June 11th, 2015 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    Lena suggested a motorcycle ride this morning so we hopped on the bike and went cruising. The boys finished school today so I picked them up after their half day of exams and made it to the pool.

    200 free/200 back/200 im drill
    600 shark swim
    1 x Noah's Ark (with IM progression on fast ones)
    100 easy
    4 x 25 from mid-pool FR on :40
    100 loosen and out
    (Solo/Rec/2000 yds/40 min)
    --------------------------------

    Another quiet day in the pool and I didn't have to share the lane! Planning to stay dry through the weekend, unless I can make it to the lake.

    Planning to catch a play,"Time Stands Still" at our local theater this afternoon with Lena, then out to eat with the kids to celebrate the end of the school year and Emma's moving back to Philly due to a promotion.
    Categories
    Swim Workouts
  9. Stronger swim

    It's been 5 months now since I've been training with Chris Ritter and oh what a challenge it's been. My swimming has improved with the strength traing and the power sets I've routinely performed. As I reach long and far in the beginning of the catch I feel the muscle groups in my shoulders and arms begin to engage, feeling the power of the catch,pull and the finish, understanding the importance of the Pull-Ups and Kneeling s/a Press. My core engages as I control my breathing through each stroke and flutter kick, at which my calf muscles, hamstrings and glutes engage propelling me through the water, I feel the importance of the Goblets Squats and Deadlifts. It all seems to be coming together. My strength traing has increased in both weights and reps and I'm seeing and feeling the progress. My coach and Chris are getting me ready for upcoming competitions telling me I'm doing great. I feel I need to be stronger and faster..like I tell coach and Chris, "I'll give it my all"!!
  10. Easy swim, work the legs

    by , June 11th, 2015 at 07:17 AM (Mixing it up this year)
    This was the day to give my shoulders a rest so the legs got to work today.

    500 Free
    500 free kick w/zoomers
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 breast as 100 pull w/zoomers /50 kick/50 swim
    200 free kick w/zoomers
    3x100@:15RI free w/snorkel as 15m kick/35m swim maintain 6 beat kick
    200 free EASY

    Total 2500 meteres
    Categories
    Swim Workouts
  11. Week 141 - Wednesday

    by , June 11th, 2015 at 12:01 AM (After a long rest)
    Once again I swam with the Stanford masters this morning and like yesterday I had a great workout. I was pretty tired this morning primarily due to my crazy day yesterday in which I drove down to Stanford from the hotel at sfo airport and back, followed by a trip back down the 101 for a meeting in San Jose, and then drove 2.5 hours to Sacramento for 3 meetings, followed by another 2.5 hour drive back to the hotel at sfo. Crazy long day! I felt every mile of yesterday in my back this morning.

    Todays workout was LCM once again.

    Warm up
    700 free with snorkel
    200 free
    200 IM
    200 free
    200 IM

    Main sets
    Kabata kick sets
    4mins done as 8x(20 seconds all out, 10 seconds easy)
    200 easy
    2mins done as 4x(20 seconds all out, 10 seconds easy)
    6x100 free on 1:25 done as 3 cruise, 2 medium, 1 fast
    100 easy
    8x(sprint to 20m flip and sprint 10m) on 1:10
    100 easy
    200 free with 10 seconds rest
    200 IM with 10 seconds rest
    200 free with 10 seconds rest
    200 IM with 10 seconds rest

    Warm down
    200 easy

    I worked the entire workout but especially the kick set and fast 30m swims.

    This evening I met up and had dinner with pwb which was a lot of fun. We are going to meet up and swim with Burlingame masters in the morning. Should be a lot of fast fun!
    Categories
    Swim Workouts
  12. June 10th, 2015

    by , June 10th, 2015 at 09:20 PM (Workout Swimmer)
    Stupid rain, thunder and lightning keeping me out of the pool for two days in a row. Monday the chlorine was too high. Aargh! Thank goodness I had a fairly good bonus swim on Saturday with Marci, and I was able to go to Kinetix yesterday and today.
    Better not rain tomorrow!
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters 5:30 AM Workout 06/11/2015

    by , June 10th, 2015 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout
    LCM

    WARM UP:
    9 X 100
    3 on 2:00
    3 on 1:50
    3 on 1:45

    1 x 300 --choice
    Fins optional--include some kicking

    2 X (3 x 100 free 2:15
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    3 X (start-turn-finish)

    1 X 50 blocks

    WARM DOWN: 3 X 50 easy
    Categories
    Swim Workouts
  14. Workout 06/10/15: noon

    by , June 10th, 2015 at 01:37 PM (Maple Syrup with a Side of Chlorine)
    Very quiet in the pool this afternoon ...

    200 free/200 back/200 im drill
    1 x 100 on 1:30 pull
    2 x 150 on 2:15 (middle 50 kick)
    3 x 200 on 3:00 (third 50 kick)
    4 x 75 on 1:10 (kick/fast imo swim/pull)
    100 loosen and out
    ------------------------
    (Solo/Rec/2000 yds/35 min)

    I was planning for a good aerobic swim and got it today. Will be attending my niece's pre-school graduation later this evening.
    Categories
    Swim Workouts
  15. hardest thing is remembering what I swam

    by , June 10th, 2015 at 07:36 AM (Mixing it up this year)
    Sometimes it is hard remembering what I swam in the mornings. This one seemed easy to me. Maybe I am finally getting used to the 1:40 base interval.

    500 free
    5x100@1:45 free w/paddles & bouy
    10x50@:55 free w/paddles & bouy

    2x2003:20 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    4x25@:30 free w/paddles & bouy

    300 free w/paddles & bouy
    4x25@:30 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    2x200@3:20 free w/paddles & bouy

    200 free EASY

    Total 4000 meters
    Categories
    Swim Workouts
  16. Week 141 - Tuesday

    by , June 10th, 2015 at 12:12 AM (After a long rest)
    I did not get to my hotel until 10pm pacific(midnight central) but did go to sleep really fast as a result of being over tired. My alarm went off at 4:30am and I hauled myself out of bed and drove down from SFO airport to Stanford to swim with the Stanford Masters. I have swum with this group a few times previously and they are awesome and in my mind one of the(if not the) best masters programs in the country. The facilities are incredible, the workouts are tough and it's a whose who of college, national and Olympic swimming over the past 50 years.

    We swam LCM as I have every other time I have swum with Stanford.

    Warm up
    500 free with snorkel

    Main sets
    6x100 pull odds on 1:40, evens on 1:15
    50 fly on 50
    50 fly 50 back on 1:40
    50 fly 50 back 50 breast on 2:30
    50 fly 50 back 50 breast 50 free on 3:20
    50 free on :50
    50 free 50 breast on 1:40
    50 free 50 breast 50 back on 2:30
    50 free 50 breast 50 back 50 fly on 3:20
    100 easy
    6x100 pull odds on 1:40, evens on 1:15
    6x100 pull odds on 1:30, evens on 1:20
    6x100 pull odds on 1:40, evens on 1:15
    50 free on :50
    50 free 50 breast on 1:40
    50 free 50 breast 50 back on 2:30
    50 free 50 breast 50 back 50 fly on 3:20

    Warm down
    100 easy

    Today was IM day but as you can see we did a lot of aerobic pulling. After yesterday's aerobic threshold sets at home and today's fly and pull I was whooped and my shoulders were sore. I deliberately held back a little during the IM set but let go on the pull set. I was holding 1:10s on the easier 100s and 1:03-1:05s on the faster 100s. I am generally pretty quick but I feel slow swimming with Stanford and this is why I would go 30miles out of my way to swim with this group as I did this morning. Despite being sore and tired, swimming with so many great swimmers was awesome and I am looking forward to heading back tomorrow for round 2.
    Categories
    Swim Workouts
  17. Mon-Tues, June 8-9

    by , June 9th, 2015 at 04:54 PM (The FAF AFAP Digest)
    Monday: Drylands

    Did 60 minutes of drylands, can't remember exactly what anymore. One thing I've added is 3 way calf raises. I read an article on swimming science recently that was discussing dolphin kick. It found that one way to improve your dolphin kick, if you already have flexy ankles, is to strengthen the ankles. All the standing yoga poses help with that too.



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins @# :40
    100 EZ

    Main sets:

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

    5 x
    4 x 25 IM order @ 100 pace @ :30
    2 x 25 fast flutter kick @ :30
    1 x 50 EZ @ 1:30

    200 EZ

    2 x w/fins
    1 x 100 free w/paddles @ 1:30
    3 x 50 kick, descend 1-4 to fast @ :30
    4 x 25 fast dolphin kick on back @ :30
    1 x 100 EZ

    5 x 50 back w/paddles @ 1:00
    50 EZ

    Total: 3450


    ~~~~~~~~~~~~~~~~~~~~~~

    I was dragging today, not sure quite why. I've had a toothache for days and finally went to see my dentist. I need a root canal, which is scheduled for tomorrow. Blech. I would love a summer free of any kind of pain!
  18. 6|9|15 SCM recovery

    11 x 50 fr on 2:00 as 25 stroke count / 25 ez
    • ave was 14 / 0:17, best was 14 / 0:16

    50 fast kick as flutter / frog

    500 straight flutter kick, sub-lactate

    Various drills for 35 min, including one spectacular block start (IMO), some vertical dolphin kick jump-ups, fin stuff, and other SDK things


    Drylands

    Deadlifts on smith machine standing in front of bar, plates supported 5" from floor

    • 145 x 20
    • 235 x 10
    • 285 x 7

    Core exercise I do using the rowing machine chair

    • 30 reps

    Stiff leg deadlift with pelvis stationary throughout

    • 15 reps with 45 lb bar

    Updated June 9th, 2015 at 08:37 PM by __steve__

    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters 5:30 AM Workout 06/10/2015

    by , June 9th, 2015 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout
    LCM

    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    10 X 50 choice 1:20
    #3-6-9 are fast

    6 x 25
    odd: blocks--sprint 25
    even: build to race finish

    1 X 50 blocks--sprint

    WARM DOWN: 3 X 50 easy
    Categories
    Swim Workouts
  20. A semi easy recovery for the shoulders

    by , June 9th, 2015 at 07:27 AM (Mixing it up this year)
    This was a leg day for me and I worked them. I am torn in my wieght loss. I know I need to slim down in the butt and thigh area but then again that helps me float better.
    You can't have both.

    I am also on call this week at work so that means more stopping to check the pager.

    500 free
    500 free kick w/zoomers
    10x50@1:15 back steady kick throughout play with arm tempo
    500 free kick w/zoomers
    3x100 free w/snorkel each 100 as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
    200 free EASY!

    Total 2500 meters
    Categories
    Swim Workouts