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  1. Sarasota Y Sharks Masters 5:30 AM Workout 10/13/2015

    by , October 12th, 2015 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 150 2:30
    1 X 200 2:30
    Five rounds. Swim the 200's hard, recover on 150's--all free

    1 X 800 choice
    Descend effort by 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. 10|11|15 SCM

    by , October 11th, 2015 at 03:43 PM (Blog)
    yesterday - SCM
    10 x 25 flutter kick on 1:00
    today - drylands
    1 x 27 DBBP
    1 x 30 iso row machine (last 5 were negative)
    today - SCM
    20 x 25 flutter kick on 1:00
    20 x 12.5 / 12.5 (flutter kick / frog kick) on 1:00
    - 4 - 5 UWDK to solid flutter on the 1st 12.5m
    I notice the gym location makes a huge difference in the number reps I accomplish. I think there could be at least a 5lb difference between labled wt from brand to brand with Db's.

    Updated October 11th, 2015 at 05:31 PM by __steve__

  3. 6000-yarders

    by , October 11th, 2015 at 01:32 PM (Alex's swim journal)
    Each of the last two Saturdays I've managed to get in for a distance day. Last Saturday I did 30 x 200 on 3:20... which was pretty brutal at the end.

    Yesterday I swam the 6000 breaking it into three 30 or 40 minute segments, thus:

    I. 9 x 200 on 3:20 (alternated free/pull; desc. the frees)

    1:00 rest

    II. 3 x thru:
    --3 x 200 fr on 3:10 (2:50-2:59)
    --1 x 200 pull on 3:20

    :30 rest

    III. 6 x 200 on 3:20 (alt. free/pull--try to hold 3:00 for frees, DPS the pulls)
    1 x 500 bk on 10:00 (EZ)
    100 fr cool-down
  4. Racing Rust, Columbus Day Classic, Oct. 10

    by , October 11th, 2015 at 11:18 AM (The FAF AFAP Digest)
    It was good to be back in the saddle -- nice pool, well run meet. But, wow, did I make a lot of technical miscues on my races. Definitely some serious racing rust. Out of curiosity, I checked my blog to see how many races I'd swum in the last year or so. Not many. Exactly 9, with a 10th aborted for a cramp since April 2014. Lots of reasons -- two long summer holidays, injuries, living in Pittsburgh. I need to correct this if I want to have a good 2016. Racing makes you better at racing.

    50 free, 25.8

    The only good part of this race was that I got off the blocks fast. I didn't have a very tight streamline on the start, breathed too early and had to take a second breath before the turn. I also glided into the turn too much and lost some momentum. I executed the Lochte style turn pretty well, but felt like I had no legs the last part of the race. I probably need to work on my flutter kick more. I'm not sure the Lochte turn will help my 50 free that much. I've invested a fair amount of time in working on my side SDKs for my freestyle flip turn. But I should probably try it again at the Sprint Classic.

    50 back, 28.3

    I was a little flat on the start. My SDKs petered out a bit on both lengths, probably due to leg fatigue. I felt like I was spinning my arms a bit and botched the finish. I hit the flag at a half stroke and should have taken another stroke at the finish. Not a great time. But this was also likely a side effect of having done very little sprint backstroke while swimming outside all summer long.

    50 breast (split in 100), 34.0

    I was too tired to do an all out 100. It was a fast moving meet. So I opted for a 50 split. I felt like I had a great start. I just botched the finish again with a ridiculously long glide to the wall. If I had taken another stroke, I would have been a 33 high. Still this is the same time I did last year with way more rest. So it's quite respectable for right now.


    I didn't expect to be exceedingly fast at my first meet back, so these times are fairly solid. I hadn't rested much, and my legs were tired. I also had a hellishly long drive to DC in pouring rain with long delays on I70 due to multi car accidents, which didn't help matters. A sprinter friend also suggested that I might be a little "overtrained" for 50s. True, I haven't been training like Doug and Steve. But I think more rest would make me faster. In any event, I am planning on some 100s for my age up year, so need to do some training for those now too.

    I dashed back right after the meet to make it home in time to send off Lil Fort to her homecoming dance. She had been in Ohio for a XC invitational, posting a season PR, so was in good spirits. I almost didn't make it bc of the Ft. Pitt bridge closure and detour. The parkway and bridge closures here are the bain of my existence!

    Looking forward to more racing at the Sprint Classic!

    Updated October 11th, 2015 at 05:36 PM by The Fortress

    Masters Swim Meets / Events
  5. Week 158 - Saturday

    by , October 10th, 2015 at 03:28 PM (After a long rest)
    I went to bed early last night and slept for almost 10 hours but again woke up tired. My legs in particular were heavy today. Looking back at this time last year I believe this is just how I feel at this point of the season. Probably a combination of working and swimming hard and allergies.

    Warm up
    12x75 free on 1:05
    8x50 kick on 1min

    Main sets
    16x100 free on 1:45 at 500 race pace
    200 easy
    8xstreamline push with increasing number of dolphin kicks off the wall

    Warm down
    200 easy

    The 75s were a tough warmup for some reason. My times were ok holding :48-:49s throughout but it was a higher tempo than I am used to on the warmup. The kick I held :39s. On the 16x100s my legs were heavy from the get go but managed to hold :57s on the first 15. Once again two of our better sprinters decided to put fins and paddles on and pace me on the last 5. They alternated per 100 and pushed me pretty good. On the last one I managed to really go for it and did a :54. I was really huffing and puffing on this set today. The reduction is rest and trying to hit my goal time were tough. I was once again happy with how I did today. About two more weeks and I back off for a week. Next week I am traveling; Monday I am in Seattle and then Wednesday and Thursday I am in Boston. My environmental impact is not good! If everything works out as planned, I will be at normal practice on Monday before heading to the airport, will do my normal Wednesday practice on Tuesday, dry land at the hotel on Wednesday, swim in Boston with the BUMS at Boston University on Thursday and normal swims in Rockwall on Friday. Next weekend I have a kids meet where I will swim some shorter races scy.

    After practice today I did my normal stretch yoga session. I enjoyed the yoga session and the stretching really helped. After yoga I headed back to the pool to pickup my daughter and dropped her home before finally heading back to the pool to coach my 11-12 group.
    Swim Workouts
  6. Week 158 - Friday

    by , October 9th, 2015 at 09:18 PM (After a long rest)
    I slept well and felt a little better this morning. Despite a lot of anaerobic swimming today I felt like this was a recovery workout.

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

    Main sets
    8x75 cycle IMs on 1:10
    8x50 AFAP kick on :55
    16x25 AFAP free on :35
    8x50 636 drill on 1min
    6x100 kick with fins on 1:20
    8x25 done paired up, alternating one swimmer pull, and one swimmer holding the others ankles. At 12.5 the back swimmer pulled the front swimmer back and both swimmers race the remaining 12.5. 15 seconds rest.

    Warm down
    200 easy

    On the Cycle IMs 2x(fly,back,breast, back,breast,free, breast, free, fly, free,fly,back) I felt OK and was getting about 15-20 seconds rest. On the 50s kick I was holding :38s. I held 12s on the 25s. Like last week I went as fast as I could but just did not get to the point of hurting. On the kick with fins I held 1mins. The 25s holding ankles was fun and I found that if I pushed down on the person pulling it was like a tractor pull and made beating the. On the sprint much easier.

    Updated October 10th, 2015 at 07:00 AM by StewartACarroll

    Swim Workouts
  7. 10|9|15 Hey siri, How do I swim faster?

    30 x 30m on 1:00 as:
    • 15m fast fr with 4 UWDK and 4 - 6 strokes
    • 15m ez br (odds) or bk (evens)

    30 x 15m on 1:00 dive from side fr:
    • 5 UWDK's

    50 ez fr with fins

    0.5 mi barefoot run
    20 negative pullups
    20 min shoulders with weights and bands

    This has nothing to do with siri's question, but I thought it is what I needed.
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/12/2015

    by , October 9th, 2015 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick

    4 x 50 1:00
    1 X 100 @ 100% 2:30
    Three rounds--choice

    4 X 100 1:30
    1 X 400 6:00
    3 X 100 1:20
    1 x 300 4:00
    2 X 100 1:15
    1 X 200 negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Workout 10/09/15: morning

    by , October 9th, 2015 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Another quick swim this morning - adult swim was packed this morning.

    200 free/200 back/200 im drill
    400 shark swim
    4 x 100 on traffic (even length stroke IMO, last fast)
    100 kick
    100 loosen and out
    (Solo/Rec/1600yds/30 min)

    First three swim week since Nats. Off to Men's Retreat this weekend, then on staycaction next week.
    Swim Workouts
  10. Week 158 - Thursday

    by , October 8th, 2015 at 09:43 PM (After a long rest)
    I once again had a reasonable nights sleep but woke up tired. I decided this morning I was going to ease up on the dry land and get a little longer recovery swim in.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    4x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    4x100 pull on 1:30
    4x4x25 in :40 done as open,close,easy,fast
    500 easy

    i felt pretty hideous during dry lands and in the pool today. Hopefully easing up a little today will help.
    Swim Workouts
  11. 10|8|15 drylands

    0.57 fast run to gym (3:47)

    Leg press
    • 1 x 10 x 90
    • 1 x 10 x 270
    • 1 x 22 x 450

    • 1 x 25 x 65's

    Angled, one leg presses on LP mach (works behind)
    • 1 x 10 x 30

    Leg Ext
    • 1 x 10 x 80

    Leg curls
    • 1 x 10 x 90

    Back extensions
    • 1 x 13 x 15

    Standing calf raises
    • 1 x 14 x 360

    Several sets of rotated hip exercises

    0.57 mi jog (4:57)

    Did not want to do the fast run at all, especially once started. Felt like quitting every step but I pushed through it resulting in a decent time
  12. Thursday, Oct. 8

    by , October 8th, 2015 at 02:08 PM (The FAF AFAP Digest)
    I went to LA Fitness and did 900 or so EZ. Heading out for a massage soon. Quads still sore to the touch.

    The psych sheet & heat sheets are out for the meet on Saturday: Kind of nice, with only 6 lanes per heat no one has an end lane. Apparently, no one wanted to swim the 100 breast bc I am next to a dude who goes 1:04 ... Too funny. My left shoulder and upper back are kinda sore from crashing on the bottom of the pool last night. Hopefully, it will feel better by Saturday.

    Updated October 8th, 2015 at 04:37 PM by The Fortress

    Swim Workouts
  13. 10|7|15 SCM

    500 warmup with fins and snorkel

    50 fr NB in 0:33
    • out slow/in fast, did not kick during UW portions
    • did hurt

    10 x 23m UWDK on 1:00

    100 IM in 1:32

    100 flutter kick

    Very busy day at work today. Did not have time or energy to workout this evening, and maybe a good thing because I feel slightly over trained and sore
  14. Some biking, but if we get lost at sea, here's our plans...

    Today I drafted behind Dana for a fun bike ride. The sun was shining. It was great. At one point I dropped off and he carried on for some more mileage. I think I hit 20mph behind him. He was a semi pro bike racer in NY during the late 70’and dreamed of going further. He won the New York State Apple Sprint Championship in 1979, but was smart enough to know that if he didn’t make it he would be a bike mechanic the rest of his life. So he chose to go to college then further with his studies. Anyway we like to bike, but as always the sea beckoned me. I was pulled to see what the Gulf was doing.

    Last we during the East coast storm there were definitely some surfing ways out there. Today it was a calm beautiful day and the sugar sand just glowed. I hadn’t planned to swim and didn’t have my goggle or I would have dashed in. Having some shoulder trouble, not from swimming but falling off my desk chair on to the terrazzo floor. Don’t put a slippery pillow on a chair and eagerly jump on it to get to your computer. Ugh!

    We are preparing fo a four day adventure at sea. We will sail up to Fort Myers on Friday (a day trip) then race Saturday and Sunday in “The Sunset Regatta” and return the long journey home on Monday. We have a Rocket 22’ which is not a cruising boat, but a racing boat. It is a blast. I am so glad we are doing non–spinnaker though, only because it is just the two of us and it is brutal for me to change sails especially if it is a rough ,windy day. We really need more crew to do the spinnaker task. Maybe I wii get to skipper and get a break from running to adjust everything to sail the best we can in the races. Don’t get me wrong it is hard work, but so exciting at the same time.

    Will post the result of the race and experience whether we do well or not. See you blogworld in a few days.
  15. Wed, Oct. 7

    by , October 7th, 2015 at 09:17 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Lebo

    500 various
    100 scull
    4 x 25 shooters w/fins @ :45
    100 EZ
    2 x 50 burst + cruise
    100 EZ
    3 x Lochte free turn + 75 EZ
    1 x forward start, SDK + cruise
    5 x 50 various
    100 EZ

    Total: 1700


    Before swimming, I did a half hour+ of yoga, stretching and foam rolling. The pool at Lebo was icy again. I was getting feet and calf cramps much of the time. During warm up, unfortunately, I slammed the top of my shoulders into the "wall" where the pool gets shallow doing a shooter. Very ouchy. I did a few Lochte style free flip turns. None were great; I was a little deep on the breakout each time. In retrospect, I should have worn an old tech suit to try them. I also snuck in one forward start and the lifeguard didn't even lecture me. I'm glad I have another day to rest bc my legs feel really tired at the moment.

    Bad part of day: Getting smashed into by a teenage driver on the way to pick up Lil Fort from XC. She was either texting or in lala land bc she literally drove right into my lane without looking. I was shocked. No harm done to me, but my car has a ton of damage. I am not going to be pleased if I get a sh*tty rental car as a replacement.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/08/2015

    by , October 7th, 2015 at 11:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 150--fr/st/fr by 50-- 2:30
    4 X 100 kick 2:10

    1 X 200 free-negative split- 3:00
    3 X 100 IM 1:45
    3 X 100 free 1:30
    1 X 200 IM 4:00
    Two rounds

    4 X 50 descend 1-4 1:00
    6 X 25 sprint :45 #6 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Week 158 - Wednesday

    by , October 7th, 2015 at 09:00 AM (After a long rest)
    I had a much better nights sleep waking feeling much less tired than the past few nights. I was very sore from yesterday's workout and despite all the crazy abs my legs and shoulders were the most sore. I suspect this has as much to do with keeping my legs off the floor for 40 mins while doing the abs and the medicine ball we added a couple weeks ago to the upper body. Kind of scary to think that after all that ab work my abs were not the most sore

    We had a delayed start to today's practice due to a hint of natural gas upon entering the pool area. It seemed to quickly dissipate and Tom said he will phone TXU to get it tested.

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

    Main sets
    6x100 IM on 1:30
    16x50 on :55 done at 200 race pace
    200 easy
    8x100 kick with find on 1:20
    100 easy

    Warm down
    200 drill

    I worked the 3 main sets pretty hard today. On the IMs I held 1:08s. On the 16x50s I started out at :25 then held :26 until the last one where I dropped to a :25. This was another great set for me and I am stoked how I have been able to drop to :26s and now I am getting consistent on this set. I am feeling good about my upcoming 200/400s in Nov/Dec. The kick set with fins was tough but I did it on my back and was determined to hold 1min. I had a few slower ones but consistently held 1:00/1:01s. My back kick with fins is feeling good and my under waters are getting better. Despite the feeling of generally being tired I had an awesome workout today. Some of my training partners are kicking butt too and the younger guys are really pushing me. It's all good! There is nothing like being pushed and these guys are definitely doing that.
    Swim Workouts
  18. Workout 10/06/15: evening

    by , October 6th, 2015 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed the day off by getting errands completed and also making supper - a delicious chicken parm soup with zucchini bread. I even have leftovers for work tomorrow. Full house on the pool tonight...

    200 free/100 kick/100 pull
    4 x 50 even pace on 1:05

    2 x 300 on :30 sr
    3 x 200 on :20 sr
    3 x 100 on :10 sr

    200 loosen and out (added extra 150)
    (Masters/Rec/2450 yds/60 min)
    Some new faces for me to meet tonight with Jim and Beth and Peggi in the water. Jeanette also swam for the first time in a long while. Great workout with Greg pushing me as I get back into the swim of things.
    Swim Workouts
  19. Week 158 - Tuesday

    by , October 6th, 2015 at 09:38 PM (After a long rest)
    I had a better night of sleep. Today my plan was to do dry lands and then do a short swim but my ego and my training partners changed my plan to only include dry land work. We ended up doing more abs than I have ever done(40mins). After round 6 I was ready to quit but my training partners lay there and gave me grief for quitting so we did 2 more rounds. It was very rough but I made it!

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    8x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)
    4x20 single leg push on incline against wall

    Just over 3 weeks until I start my drop taper for the woodlands meet.
    Swim Workouts
  20. 10|6|15 SCM

    10 x 25 fr on 0:40, 2 breaths ea
    10 x 25 fr on 1:00, 0 breaths ea
    10 x 12.5 fr fast on 1:00
    100 IM 1:32

    yesterday (SCM)
    about 1000 of recovery swimming/drills