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  1. 6|29|15 LCM

    2 x 50 fr on 2:00 with snorkel
    • 44, 39

    3 x 50 fr on 3:00, easy sprint, 50 sprint, 100 fr stroke pace (I wish)
    • 34, 31 flat, 33

    50 br
    • 50

    50 bk
    • 43

    100 drill

    2 x 50 headup dolphin kick fr with fins

    Legs are shot from leg presses yesterday. I did 7 x 5 x 540. Really felt it in pool. After the 50 bk, my legs felt like a rhinocerous was sitting on them. Also had that post lactosis feeling (metallic taste, slight nausea) driving off from pool.

    Endurance jammers arrived today, same size as the former ones but feel too tight!
  2. Sarasota Y Sharks Masters 5:30 AM Workout 06/30/2015

    by , June 29th, 2015 at 12:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    6 X 100 3 on 2:00/3 on 1:50
    4 X 150 2:40
    1 X 300 --

    2 X 200 kick 5:00
    1 x 100 swim

    8 x 50 1:10
    6 X 100 2:00
    50's: #4 and #8 @ 100%
    100's: #3 and #6 @ 100%

    4 X 250 pull 4:00
    Last 50 fast on all 4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Lite attendance

    by , June 29th, 2015 at 07:27 AM (Mixing it up this year)
    The last few weeks there have been a lot of people missing. It's very evident when I am the 2nd fastest there.

    200 free
    200 free w/paddles & bouy
    8x50@1:00 free

    200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy
    8x25@:30 IM order
    1 minute rest

    200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy
    8x25@:30 fly/fr/bk/fr/br/fr/fr/fr
    1 minute rest

    200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy
    8x25@:30 free
    1 minute rest

    300 free EASY

    Total 3500 meters
    Swim Workouts
  4. 3600 SCY--1650 pace set

    by , June 28th, 2015 at 08:29 PM (Alex's swim journal)
    Looked back over the old workouts and found I hadn't recorded this 1650 pace set in a while (my January blog entry is the last time I wrote down my results, so I have something to compare today's results with), though I know I've done it a few times since then.

    My warm-up was the standard freestyle 1100 on 20:00 (400 EZ on 7:00, 4 x 100 on 1:40, 4 x 50 on 1:00, 4 x 25 on :25), then I went straight into the 1800/30-minute set to work on 1650 pace:

    3 x 200 fr on 3:20 (2:58-3:00)
    6 x 100 fr on 1:40 (1:28-1:29)
    12 x 50 fr on :50 (:42-:44)

    I cooled down with 700 mixed (100 back recovery, 200 pull, 200 fr, 100 pull, 100 bk).

    When I did this set back in January I was doing it on a 100/1:45 interval, so the set took me 31:30 to complete, but the times were similar--maybe even a little slower. That 1:29 pace would break 25:00, which has been a "short"-term goal for a really LONG time now--since I swam 25:04 at WI state SCY meet. But inconsistency hasn't helped me over the last couple of years. My longer-term goal pace of 1:25 still requires sets with a longer rests. But we'll see how close I can get over the next few weeks. I feel a time-trial coming on... I'm just now starting to get my "wind" back.

    Yesterday I only did 2K, so something of a break, which I'm sure contributed to my good set today. Though I did have a good solid backstroke set for the 200 pace:

    4 x 50 on 1:00
    50 recovery on 1:00
    4 x 50 on 1:00
    50 recovery on 1:00
    2 x 100 on 2:00
    50 recovery on 1:00
    1 x 200 on 4:00
    50 recovery on 1:00

    Nice 20-minute set and my times were all around :48/50 in the backstroke (my 100s came in around 1:35, the 200 came in at 3:13, but I was right on a :48/50 pace for the first 150). This is getting me back to where I started a couple of summers ago when I started to take backstroke seriously, so there will be many sets of 50s and 100s in the future as I take that 3:10+/200 down under 3:00 (short-term goal) and make a run at my long-term goal of 2:40 eventually. Sets of 25s in both back and free are going to help with both the 1650 and 200 goals; I need to find someone in the area who will do them with me though, because I have a tough time on sprints without someone there pushing me.
  5. 6|26|15 SCY 25's from block

    300 warmup of various

    7 x 25 fr on 2-5 minutes filmed via GoPro HERO+LCD
    • all were above 90% effort, one was close to an all-out
    • sub 13's, some might be a sub 12's

    • technical feedback comments are more than welcome and highly appreciated

    100 of finned UW camera experimentation

    3 starts from block filmed for data review

    Due to various reasons I stayed up entire night. It was 5am, I opted for the sunrise-swim experience I rarely get. Glad I did though I was tired

    I have almost nothing but good things to say about GoPro and the software. It seems more suited for younger generations - I needed my readers on to operate the thing at first - but I'm getting accustomed to the functions, and the software is quite versatile. It does require updates and firmware mod's I haven't needed to do that yet. One thing I'm trying to get used to, which could be necessary for capturing peripherals, is the mild stretch at the boarders of videos which bends lines and changes perceptions of distance. Anyway, I feel this entry-level gadget was well worth it's affordable price and I see additional accessories in the future. Moreover, It should also physically withstand the rigors of Aruba (coming up), where my other camera buckled.

    Updated June 27th, 2015 at 08:00 PM by __steve__

  6. Sarasota Y Sharks Masters 5:30 AM Workout 06/29/2015

    by , June 27th, 2015 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    Back from Colombia and the meet was great and the experience even better. Highly recommend the PAN AM meet for all levels--it is the most fun meet out there!

    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20
    Numbers 5-8 are fast

    4 X (3 X 100 2:00 #3 on 3:00
    Choice--1/2: moderate #3 is fast

    4 X 300 pull 4:30
    Negative split all 4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Friday, June 26

    by , June 26th, 2015 at 03:15 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x (25 fast + 25 EZ) @ 1:10
    50 EZ

    Main sets:

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

    3 rounds w/fins
    1 x 50 fast kick @ 100 pace @ 1:00
    1 x 50 kick @ 200 pace @ 1:00
    1 x 100 backstroke kick moderate @ 2:00

    50 EZ

    6 x 50 w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 2650 m


    As Water Rat said, it was hot today at the Lebo pool. Last swim for ages and ages. Perhaps that will help my finger heal a little faster. Train well everyone!
    Swim Workouts
  8. Week 143 - Friday

    by , June 26th, 2015 at 03:01 PM (After a long rest)
    My family and I are driving down to San Antonio for a long weekend today so I was in a bit of a hurry getting to and from the pool. Despite feeling like I was on a time limit this morning I had a good workout yet again today. The pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup

    Main sets
    3x(200 free on 3mins, 100 streamline kick on 1:45, 2x50 DPS on 1min)
    16x25 on :45 done as 4x(25 afap vertical dolphin kick, 25 afap 5 breaststroke kicks on bottom of pool, 25 afap vertical dolphin kick, 25 afap 5 vertical streamlines pushing off bottom of the pool)
    3x(200 kick on 4mins, 100 kick on 1:40)

    Warm down
    200 easy

    I am finally feeling very comfortable swimming long course. Nothing blindingly fast but my stroke felt smooth and easy throughout. My shoulders are still a little sore but generally much better than last week so I think not using the kick owed for all the kick sets has helped. The last set today was with a board but everything else I did streamline. On the 200,100,50 set I held 2:17s on the 200s and ft quite comfortable, I then held 1:42s on the kick and then did active recovery on the 50s focused on DPS and went 30 strokes. On the 25s afap I was holding 15s as best as I could tell. The kick at the end was tough but I got into a pretty decent groove and I held 3:50s on the 200s and then went 1:35 on the 100s. The 100s hurt and the kick set felt like it lasted forever but I was pleased with the outcome today.

    Hard to believe I only have about 3 weeks til I start my taper for summer nationals.
    Swim Workouts
  9. Week 143 - Thursday

    by , June 25th, 2015 at 10:41 PM (After a long rest)
    I was really sore when I woke up this morning and was convinced I would not be able to do 6 rounds of abs today. Luckily one of my training partners was there and between the two of us we got going and helped motivate each other to get through the workout. I would not have done this workout on my own and in fact we almost talked each other into doing a 7th round.

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    8x50 open,close, easy, fast on 1mon with fins
    400 easy

    Swim Workouts
  10. 6|24|15 SCM yesterdays swim

    11:00 to 12:00 - sunny, mid 90's, And plus, a crisp (Antonym) and nippy (Antonym) 90F body of water that was quite exhilarating (Antonym)

    6 x 25 fr on 1:00
    4 x 25 fr on 2:00 fast, hypoxic - 15L's
    6 x 25 fr on 3:00 fast, hypoxic - 14H's, maybe 15's
    3 x 25 fr from block on, say, 3:00 fast, hypoxic

    I might have optimal speed in 82-84F H2O, but bathing in hot water under the sun in these conditions absolutely zapped any fast twitch available. Perhaps this can be thought of as an extra-resistance training.

    Then, what melted the cake's icing was roasting on an aircrafts engine pylon for work later that afternoon.

    Updated June 25th, 2015 at 10:14 PM by __steve__

  11. Wed-Thurs., June 24-25

    by , June 25th, 2015 at 07:27 PM (The FAF AFAP Digest)


    Went for a 4 mile jog


    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    50 EZ
    3 x (50 @ 100 pace @ 1:00 + 50 EZ @ 1:30)
    -- didn't feel like I had a lick of speed (probably because this is my 11th day in a row of working out), so shifted to an aerobic set
    -- since I hadn't done one of these in years, I could feel it
    16 x 100 w/fins & paddles
    8 @ 1:40, 8 @ 1:45
    odds = free w/paddles (hold 1:13 ish)
    evens = kick, negative split
    100 EZ

    Total: 2750 m

    Heated Power Yoga, 75 Min

    It was pretty toasty again, but not as bad as last time. I have to say that the never ending pigeon poses bore me. I've started adding in bikram's wind removing pose and fixed firm pose while doing this. Haven't been yelled at so far ...


    I'm almost all packed! And the weather forecast is looking a little better, though it's still almost 20 degrees cooler than the last time I landed in Copenhagen this same time a few years ago. Our flight leaves tomorrow at 3:30 pm, so I have time to get to adult swim at Lebo for an hour. IF it's not pouring. The last two weeks have been very wet.
    Swim Workouts , Running , Yoga
  12. Thursday June 25, 2015

    Shared a lane this morning with Mark, Larry, Mariah, Joe, Sharon. Whitney coached.

    Warm up and main set:

    40 x 100 @ 2:00 as follows--

    1-8 as warm up

    9-16 free, best average, 85-90%; held 1:17 but went 1:15 on #16. HR was 144.

    17-24 kick, best average; I used short Keifer fins and held 1:35

    25-32 stroke of choice, best average, 85-90%; swam five of these before I had to leave for work and went 1:15, 1:13, 1:13, 1:13, 1:12 (all free) and felt strong. I just need to put four of these together for my 400 free in San Jose and I can bust 5:00

    32-40 swim or pull, best average; missed these because of an early case

    2900 meters
  13. Easy day today or was it

    by , June 25th, 2015 at 07:29 AM (Mixing it up this year)
    Decided to do my favorite fly set even though I felt like ^$&*.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free kick w/zoomers
    300 free w/snorkel

    Total 2500 meters
    Swim Workouts
  14. Workout 06/24/15: OW

    by , June 25th, 2015 at 12:01 AM (Maple Syrup with a Side of Chlorine)
    As promised, I was able to make it down to the Berkshires to join the Simon's Rock group for their Wednesday night swim. Tonight we splashed at Laurel Lake, which is about 75 minutes from home and one that I have not yet visited. Lena and Preston came along, dropping me off at the beach and heading out to explore while we swam.

    There were ten of us in total, including some new faces and a first time OW swimmer. I managed to attach the GoPro camera to my safe swimmer buoy but as I suspected there was little balance so it is a wild ride to watch!
    I did manage to get some decent shots when I was not swimming, although I discovered that water on the housing can distort the picture ...

    We headed southwest from the Lenox Town Beach with our buoys on and John's wife yaking, towards a beach rought 1/3 of a mile away. After a quick break, we made our way towards the large green field on the far end of the lake, following the southerly edge until we hit the shore. After another short break we aimed back to the start along the northerly edge, completing a total of 1.37 miles in just over 58 minutes.

    As you can see from the pics, the water was not too choppy (especially on the way back) and the sky was so blue. The moon was hanging out among the vast blue canopy, and just some soft fair weather clouds drifted by the horizon. Air temp was about 75 with the water at 69...simply refreshing!

    We did not join the group for a potluck afterwards, instead starting the trip back home. It was weird not having Brent join us as he is off in Germany, but I love the camaraderie that this team exudes and the fact that they let me tag along! Here's to more adventures in the Berkshires this summer!

    Updated June 25th, 2015 at 12:55 AM by rxleakem

    Tags: berkshires
    Swim Workouts , Open Water
  15. 4000 SCY; sets of 10 x 100

    by , June 24th, 2015 at 11:54 PM (Alex's swim journal)
    Today's workout was the best I'd had in a while. Felt very sluggish yesterday, even after a rest day, so it felt good when I looked at the clock and saw my 100s coming in right on my goal pace for 1650 during most of the set. Here's what I did, all freestyle (except where noted):

    4000 SCY/73 mins

    WU (1100/20:00):
    400 EZ on 6:40
    4 x 100 on 1:40 (these came in around 1:30-1:31)
    4 x 50 on :50
    100 recovery (backstroke)

    MS 1 (1100/20:00)
    10 x 100 on 1:45 (all in 1:25)
    100 recovery (backstroke)
    :45 rest

    MS 2 (1100/20:00)
    10 x 100 on 1:45 (first 4-5 in 1:25, then 1:27-1:28, last couple in 1:30)
    100 recovery (back)

    CD (700/13 mins)
    8 x 50 on 1:00
    100 back
    200 EZ free

    My endurance is still wanting, but I just have to think of this as my base-building phase still, as much as I want to be in mid-season form... not after the inconsistent spring I had. I had my vitamin D tested and it came back really low; I think having no outdoor swimming venues here in Waco is taking its toll there... vitamin D was never an issue before. I think also that my schedule being very different this year is making a difference. I used to work/teach afternoons and nights in Wisconsin, so I would often be able to workout or be outside between 7 and 11 AM. Now I'm sort of trapped in the office or working inside at home from 8 to 6, so I only get outside early in the morning or late in the evening. I seem to be fatiguing a lot more quickly and it certainly could be a result of the low D. I think I also have to up my calorie intake. Since I'm eating mostly raw now I feel full a lot, but am obviously not getting enough calories from the fruits and veggies. Raw whole oats and Ezequial whole grain cereal, lots of nuts and seeds--these are helping me boost my calorie count without having to resort to processed foods, added sugars or oils. Started taking the B12 supplement again a few weeks back just to make sure that wasn't an issue.

    Tomorrow, I think, is going to be my back stroke focus day. I had a good back day last week with interval 50s (4 x on 1:00), 100s (2 x on 2:00) and a 200 on 4:00--cycling through that a few times made for a really tiring set. We'll see what I do tomorrow; I want to focus on the 200, but I like the 200 goal-pace intervals with shorter distances.
  16. Wednesday June 24, 2015

    I missed practice yesterday morning due to a mandatory 7 am meeting. And I have another one on Friday. No one ever looks back on their life and regrets that they did not attend more meetings. I will regret missed practices.

    This morning I swam in the fast lane with Ande, Shane (as in "Come back, Shane!"), Taylor, Mariah (as in--never mind), Stacy, Ben, Ned, Tyler. Whitney coached.

    Warm up:

    20 x 50 @ 1:00, every 4th non-free

    Main sets:

    20 x 50 @ 1:00 as 5 sets of 4, 1 & 2 800 race pace (held :38 comfortably), 3 fast (IM order), 4 easy

    12 x 100 "aerobic" @ 1:40 as 4 sets of 3, 1 25 fly/75 free, 2 25 fly/25 back/50 free, 3 100 IM

    6 x 150 swim, pull, or swim with fins @ 2:00; I pulled (buoy only) and made them on 2:05, mostly touch and go. Only a couple of the swimmers in our lane made the 2:00 interval.

    8 x 50 @ 1:00 as 25 fast/25 easy

    4500 meters

    Four weeks until the Pacific Masters LCM Championships, which means I have only three weeks of serious training left.
  17. Week 143 - Wednesday

    by , June 24th, 2015 at 01:33 PM (After a long rest)
    I had a great night of sleep and woke ahead of my alarm. I once again arrived early at the pool. There must have been a power cut during the night because the pool pump was off and the water level was down 6 inches. Tom soon fixed the issues and the pool quickly filled back up as we did the warmup and kick sets.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    6x100 kick on 2mins done as 2x100 streamline free kick with snorkel,2x100 back kick, 2x100 streamline free kick with snorkel
    16x50 on 1min at 200 race pace(target 30/31)
    200 easy
    12x50 free on 1:10 working on distance per stroke. Take best 4 and add up to see who does the least(golf style scoring).

    Warm down
    200 perfect back
    100 free easy

    I did the kick without a board. I find it much harder to hold a good kick time so there must be something about my body position when I use a board. I held 1:45-1:47s in the kick. On the 16x50s I once again struggled to hit a groove on the first few going :31 and the. :32 but finally got on pace on #3 and then held :30 highs on the rest of the set and went a :29 on the last 50. From #2-10 I felt great but had to really work the last 6 to stay on pace and was very pleased with the set. The distance per stroke was done as a group with lots of cheating by some of my teammates. I realized a little gullibly that I was asked my stroked count first and the. Everyone else would say 1 or 2 less strokes per length than me. The give away was one of our older ladies a few lanes over who is at least a foot shorter than me saying she did 22 strokes to my 23. I ended up working my underwaters and on the last 6 held 21/22 strokes per 50 which was pretty good. I started out at my normal 30 strokes. This was fun! A good workout and I am pleased with where I am right now.
    Swim Workouts
  18. Tuesday, June 23

    by , June 24th, 2015 at 12:19 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 90 x 3 x 25
    extreme angle squats on high boxes w/plate, 45 x 4 x 8
    seated row, 90 x 4 x8
    kneeling ab crunch, 130 x 4 x 15
    glute isolator, 50 x 4 x 6 each leg
    explosive leg extensions, 105 x 3 x 15
    tricep press + straight leg raise on bench, 40 x 3 x 15
    good mornings, 65 x 3 x 8
    flutter kicks on bosu, 100

    Didn't do much core work because I knew I was going to yoga later ...

    Heated Power Yoga, 75 Min

    I ended up going to the 5:45 pm class because I couldn't get to an earlier one. I knew it was going to be a hot one because of the instructor. I really roasted; it felt bikram hot. Too hot = counterproductive for me. I felt pretty wasted the rest of the evening.

    I need to start packing! Unfortunately, the weather for our trip does not look great at the moment. It could be fairly cold in places. Even in Copenhagen, it's only 63 degrees ...
  19. Workout 06/24/15: morning

    by , June 24th, 2015 at 10:18 AM (Maple Syrup with a Side of Chlorine)
    Just a quick swim this morning to stretch out a bit ...

    200 Fr/200 Bk/200 IM drill
    600 shark swim
    (Solo/Rec/1200 yds/20 min)

    Looks like a beautiful day to have off. Planning to join the Berkshire OW gang tonight in a lake that will be new to me. If all goes well, pics to come later.
    Swim Workouts
  20. Job stress, YUCK!

    by , June 24th, 2015 at 07:26 AM (Mixing it up this year)
    Sometimes I think it would be easier just to get an easy job and lower my lifestyle. I might actually be happier. When you think about it you spend most of your life at work. Thankfully I have swimming to keep my mind off the stress for a little while.

    300 free
    4x50@1:00 free
    300 free w/paddles & bouy
    8x25@:30 free

    500 free w/paddles & bouy
    400 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    100 free w/paddles & bouy

    4x50@1:00 free golf stroke count 48, 48, 46, 46
    4x100@1:50 free w/paddles & bouy
    4x50@1:00 free golf stroke count 46, 46, 47, 46
    3x100 free

    Total 3600 meters
    Swim Workouts