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  1. Mon-Wed, July 20-22

    by , July 22nd, 2015 at 02:56 PM (The FAF AFAP Digest)

    Didn't have a chance to do much today as Teen Fort was here. I got in a quick 4 mile walk-job before work.


    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles)
    6 x 50 done as 25 fast + 25 EZ @ 1:15
    100 EZ
    5 x (50 @ 100 pace ( 2 swim, 3 kick) + 50 EZ) @ 3:00
    10 x 50 kick w/fins
    100 EZ

    Total: 2700 m

    Heated power yoga, 60 min

    I ditched out 15 minutes early. I was tired and my stomach has been bothering me some since getting back (another symptom of jet lag, I've read).


    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    3 rounds with fins:
    1 x 500 kick
    R1 = alternate 50 dolphin + 50 flutter
    R2 = back, alternate 50 uptempo & 50 EZ
    R3 = alternate 50 dolphin + 50 flutter
    50 EZ
    8 x 50 single arm fly @ 1:10
    100 EZ

    The pool shifted to SCY and I did about 650 more all easy.

    Total: 2850 m/650 y


    I was tired today from yesterday's double. Plus, I think it's more exhausting to try to get back in shape in long course rather than short course. So I just went easy today -- though 500 kicks in long course seemed like a looong way. Plus, my shoulders were sore from yoga. The instructor must have called for 10,000 high to low pushups and down dogs yesterday. I'm not convinced chaturangas are the best for the shoulders anyway, but after awhile I quit doing them.

    Pitt is closing for annual maintenance on Aug 1, much earlier than usual. They say it will be closed at least 2+ weeks, but it could be a month. They still need to do some ceiling work. If it's closed a month, that's a huge bummer for me (and for my masters swimmers). I like swimming long course outside, but I do much higher quality workouts inside.
    Swim Workouts , Yoga
  2. Sarasota Y Sharks Masters 5:30 AM Workout 07/23/2015

    by , July 22nd, 2015 at 01:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout

    WARM UP:
    2 X 200 3:45
    2 X 150 2:40
    4 x 100 1:50

    8 x 50 kick 1:20
    #5-8: 25 fast/25 easy

    6 X 100 2:15
    Choice. Perfect technique swims.

    6 X 50
    odd: blocks--25 sprint/25 easy
    even: build to race finish

    $$$$ RACE PACE SET $$$$$$
    2 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    Meet swimmers warm down

    1 X 300 4:30
    3 X 100 descend 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy

    Updated July 23rd, 2015 at 01:07 PM by SharksMasters

    Swim Workouts
  3. When the chemicals are off

    by , July 22nd, 2015 at 08:25 AM (Mixing it up this year)
    Today I came out of the pool with dry mouth. Chemicals were off yesterday and today but today was worse.

    5x200@4 free #1swim #2kick #3drill #4pull #5swim
    4x200@3:20 free w/paddles & bouy
    2x25 EZ
    3x200@3:20 free w/paddles & bouy
    2x25 EZ
    2x200@3:20 free w/paddles & bouy
    2x25 EZ
    200 free w/paddles & bouy
    350 free EZ

    Total 3500 meters
    Swim Workouts
  4. Week 147 - Tuesday

    by , July 21st, 2015 at 10:48 PM (After a long rest)
    Today was a crazy crazy day with lots of local driving, incredibly hot weather and non stop meetings. I am only now slowing down to write up this mornings workout. I slept great and my knee is feeling much better and the ice the past few days has taken all my swelling down. I don't specifically know what I did but I had some swelling and pain on the right rear of the knee that runs through the knee, right to left. Today I really backed off the abs and even supported my right leg while doing abs so I did not put any extra stress on my knee. I also reduced the swimming today and felt much better as a result.

    3x(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.
    2x(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
    200 back easy

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 07/22/2015

    by , July 21st, 2015 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    taper/rest workout

    WARM UP:
    3 X 100 2:00
    2 X 150 2:45
    3 X 100 1:45
    1 X 200 negative split

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    2 X 100 kick 2:30

    1 X 100 easy 2:15
    1 X 50 @ 100% 1:30
    Four rounds, choice

    6 x 100 2:30
    #1: easy
    #2&3: 50 strong + turn/50 easy
    #4-5-6: 25 sprint/75 easy

    Nationals swimmers warm down

    6 X 200 pull 3:00
    1-3: 150 cruise/50 fast
    4-6: negative split

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  6. Legs again

    by , July 21st, 2015 at 08:23 AM (Mixing it up this year)
    My arms were so sore I did mostly legs today.

    500 free
    500 free kick w/zoomers
    5x100@3 free w/snorkle as 15m swim/20m kick/15m swim/15m kick/20m swim/15m kick
    500 breast kick
    500 free

    Total 2500 meters
    Swim Workouts
  7. Taper, days 4, 5, and 6

    Felt more rested on Saturday; I shared a lane with Larry and Jake in the diving well. Whitney coached.

    Warm up:

    6 x (75 free/50 IM/25 kick)

    Main set:

    12 x 150 as 3 x (3 @ a challenging interval, 1 easy--25 free/25 stroke, IM order); we swam the first two rounds on 1:55 (I held 1:47) and the last round on 1:50 (I held 1:44, pulling the first two repeats, and felt strong)

    200 easy

    2900 yards

    Yesterday I swam an easy 1200 meters in Barton Springs wearing a sleeveless wetsuit. This is about a third of what I usually swim there.

    This morning I shared a lane in the main pool at the Texas Swim Center with Larry, Kristy, Sharon, Andrea. Whitney coached.

    Warm up:

    4 x 300, a mix of swim, drill, kicking

    Main set, twice through:

    5 x 100 @ 2:00, 85%
    1 x 100 easy
    4 x 100, :10 rest (broken 400)

    I swam one round, leading the lane on the 5 x 100 and holding 1:19-1:20 (HR = 144); I swam behind Larry on the broken 400 and went 5:06 from a push (1:15/1:17/1:17/1:17) which was a very strong swim for me. My goal for San Jose is 1:11/1:16/1:16/1:16 which I believe is within reach as I will be shaved.

    300 easy

    2500 meters
  8. Sarasota Y Sharks Masters 5:30 AM Workout 07/21/2015

    by , July 20th, 2015 at 04:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout

    WARM UP:
    5 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds, round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 3:00
    Four rounds-choice
    100's: Rounds 1-3: strong-85/90%
    Round 4 @ 100%
    Nationals swimmers warm down

    4 x 200 3:20
    4 X 150 2:30
    Pull--last 50 fast on all swims

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  9. Workout 07/20/15: morning

    by , July 20th, 2015 at 11:02 AM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great end to the weekend as the two Lena's made it home safely. Had a late lunch at friendly's before relaxing a bit at home. It's under shower roll thru really evening before we headed over to the drive in to watch minions and Jurassic World. Home late but up early for a stretch-out swim

    Regular warm-up
    600 shark swim
    Swim Workouts
  10. 7|20|15 SCM

    Piscina Olimpico Roly Bislik (LCM set up as 25M)

    This was my 3rd masters practice ever done. Dropped in a little late, swam for about 45 min. Everyone was doing their own thing so it worked out for me

    Click image for larger version. 

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    6 x 50 on 1:00
    • fr for all but one was br

    6 x 50 flutter kick on 2:00
    • first was 048, last was 053

    400 of drills with fins
    4 x 50 fr hypoxic on 2:00, broken to 25 on 0:30

    Neck has been sore for about 2 weeks but it's improving

    After masters workout I drove to the SE tip of the island
    Click image for larger version. 

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    Updated July 20th, 2015 at 03:18 PM by __steve__

  11. Week 147 - Monday

    by , July 20th, 2015 at 09:47 AM (After a long rest)
    Once again I had a good night of sleep but was very stiff when I woke up. My right knee is still giving me some problems and took a while to get loosened up today.

    The he pool was set LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    12x50 free with snorkel on :50 getting heart rate up
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    200 easy
    12x50 on 1min done as odds back drill, evens back
    4x(100 kick on 2mins, 50 kick afap on 1:30)

    warm down
    200 easy

    On the warm up I felt hideous but started to feel better on the transition set. The water was warm again today and I felt more fatigued than usual on the 5,4,3,2,1 set. I held 1:07s throughout. I was really happy with this set; just wish I felt better. I had to dig deep on this set. I tried catching my breath on the back set and used it as active recovery. On the kick set I was holding 1:50s on the 100s and :42/43s on the 50s. This should be the longest we go for a while and I feel like I just went over the top of the big hill I have been climbing for several months. We should now be coming down for nationals. I iced my right knee after practice and hope it gets back to normal soon.
    Swim Workouts
  12. A tough one today

    by , July 20th, 2015 at 08:32 AM (Mixing it up this year)
    This was a good one today. The rest of the week I am on call which stinks.

    500 free
    4x100@1:45 free w/paddles & bouy
    4x150@2:30 free w/paddles & bouy
    8x100@1:40 free w/paddles & bouy
    4x50@1:00 free
    4x25@:30 free
    300 as 50 double arm back/50 catch up drill/50 swim repeat
    600 free w/paddles & bouy

    Total 3500 meters
    Swim Workouts
  13. Fri-Sun, July 17-19

    by , July 19th, 2015 at 05:27 PM (The FAF AFAP Digest)
    Friday: Swim/LCM/Solo @ Lebo

    I went to the hour of adult swim at Lebo. Can't remember much of what I did anymore. I know I did 6 x 50 @ 100 pace and 2300 m total. I had planned to get to the gym that afternoon, but I was still feeling like a zombie from jet lag.

    Saturday: Swim/LCM @ North Park with Jim

    I ventured out to North Park, despite the long drive, to see Jim and not have to swim solo. It was mostly an aerobic practice with most things done on a chat interval. There is no pace clock there.

    1000 various
    6 x 50 + 50 EZ while Jim did a 500
    10 x 100 negative split
    -- I did odds free and evens kick
    6 x 50 + 50 EZ while Jim did a 500
    10 x 50
    -- I felt like I hit a wall at this point, still fatigued from jet lag
    -- Jim kept on swimming, but I had to hop out bc Teen Fort is here this weekend.

    Total: 3200 m

    Sunday: Drylands

    I tried to take it pretty easy since I hadn't lifted in over 3 weeks.

    rehab ex
    kneeling ab crunches 120 x 3 x 15
    russian twists on incline, 25 x 3 x 25
    good mornings, 65 x 3 x 6
    skull crusher + straight leg combo, 40 x 3 x 10-12
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 1 x 15, 50 x 2 x 20
    extreme angle squats on high boxes w/plate, 25 x 3 x 8
    leg extensions, 90 x 3 x 8
    hip abductor, 100 x 3 x 6
    streamline crunches, 3 x 50
    90/45/15 leg lifts x 10

    I'm going to a Kelly Clarkson concert with Teen Fort tonight after a day of birthday shopping and pedicures. Hopefully, I'll survive it.
  14. Workout 07/18/15: morning OW

    by , July 19th, 2015 at 12:30 AM (Maple Syrup with a Side of Chlorine)
    Up early this morning for a swim at Woodford State Park, and it was just Greg and myself to enjoy the solitude of the overcast and rather gloomy morning before some rain moved in. We did a quick swim of 0.6 miles. Off to help my father-in-law as he and his wife renew their vows, then I will get some lawn work done (if the grass drys out) and finally to Manchester with my son for a Led Zeppelin tribute band tonight.

    Click image for larger version. 

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    (Greg embarking on our journey)

    (Short clip from today - notice that the water is almost tea-link in color due to the high tannin content. Wild to swim in)

    [I am still having issues with water droplets on the housing of the GoPro. I guess I will have to try some rain-ex, or maybe the shark spit I use in the goggles from time to time. I would also be interested in an suggestions for mounts.]

    Updated July 21st, 2015 at 12:48 AM by rxleakem

    Swim Workouts , USA-S Swim Meets / Events , Open Water
  15. Week 146 - Saturday

    by , July 18th, 2015 at 11:10 PM (After a long rest)
    I had a good night of sleep and was not as tired as earlier in the week. The pool was setup scy today due to a USAS meet at the pool.

    Warm up
    600 free with snorkel
    12x50 on :45 odds dps, evens build

    Main set
    3x200 IM on 3mins
    12x100 on 2:15 best average

    Warm down
    400 easy

    I felt long and strong on the warmup. Our water temperature and air temperature in the pool were hotter than normal and I struggled as I started to ramp up the effort staying cool. On the 12x100s I was holding :56/57s which is good but I felt hideous. Towards the end Tom reminded me I am starting to taper and it is ok to adjust based on how I feel. For a first days taper workout this felt awful, but at least the yardage was down.

    Tomorrow is a rest day!
    Swim Workouts
  16. long one today

    by , July 18th, 2015 at 07:05 PM (Mixing it up this year)
    After 4 hours at an outdoor kids meet coaching in the hot sun, after only 2 packs of peanut butter crackers and coffee it was time to go off to the CCAC for a swim.

    I admit I have become a distance swimmer with the first one from a dive and slower than the second which was from a push.

    2x1500@30:00 free #1 in 26:41 and #2 in 26:05

    500 free Easy

    Total 3500 meters
    Swim Workouts
  17. 07/17/15: noon

    by , July 17th, 2015 at 11:15 PM (Maple Syrup with a Side of Chlorine)
    Lena is in Boston for the weekend, meeting with our German exchange student Lina, who flew in yesterday to spend the coming week with us. Preston and I are flying solo, with strict orders not to create any messes. We're doing ok so far...

    Today I hopped in for a lunch swim. Busy day at the pool, but I was able to get in a good workout between the traffic:

    200 free/200 back/200 im drill
    400 shark swim
    500 Noah's Ark with snorkel
    100 easy
    8 x 50 as 25 easy, 25 FAST IMO
    100 easy
    6 x 50 on 1:00 free, descend in pairs
    100 loosen and out
    (Solo/Rec/2500 yds/50 min)

    Ran into Matt and Kevin, along with Emily at the pool. The water was nice (~84) and I worked on blowing bubble circles.

    Preston and I visited with my grandmother today, sitting along the river behind her place drinking iced tea and munching on Milano cookies as we talked about family, politics, and life in general. Her vision is very poor, so we are going to look for a phone that will store one-touch dialing for her frequent called numbers. I was also thinking that printing her numbers on a black background with white letters might make them easier to see. Here is a picture of Nana, just 93 years young:

    Took one of my niece and nephew to a collegiate baseball game in North Adams with Preston tonight. Fun time and a great way to get them out of the house. First time witnessing the ump having to leave the game: took a foul ball off the right arm in the 2nd, then what seemed like a direct hit from a wild pitch off the left wrist. Poor guy.
    Swim Workouts
  18. Week 146 - Friday

    by , July 17th, 2015 at 08:22 PM (After a long rest)
    I went to bed early last night and I felt a little less tired today. Today was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    12x50 kick on 1min
    8x100 on 1:30 descend 1-4 with snorkel
    4x(50 on 1:15 done as 25 fast 25 easy,100 on 2mins done as 25 easy, 50 fast, 25 easy,50 on 1:15 done as 25 easy 25 fast
    12x50 kick on 1min
    10 backstroke starts working pull-up and arch off blocks.

    Warm down
    100 easy

    I felt pretty decent in the water today and was able to really crank on the 50,100,50 set. We worked some back starts at the end and through video I see a lot of areas to improve. I noticed I look like a hunched up old man when I pull-up on the block as opposed to a big strong backstroker. The video showed what I suspected which was I don't pull up and launch out of the water but rather push through the water like a water break. I am excited I took a look and already have a few things I am going to work on. My underwaters have improved a lot this year but still have a long way to go.

    We swim scy tomorrow due to a meet at the pool which sucks.
    Swim Workouts
  19. Taper day 3--More, or less?

    Shared a lane this morning with Larry; attendance was light for a Fast Friday, but many of our swimmers are on vacation. Whitney coached.

    This was not a stellar workout for me, but my times were comparable to last summer when I was tapering for Zones and the summer before that when I was tapering for Mission, and I swam PRs at both meets. So to answer the question, at this point I believe I need more rest, not less.

    Warm up:


    Main set, three times through:

    1 x 100 fast (100%) @ 3:00
    1 x 100 easy @ 2:00
    2 x 50 fast (100%) @ 1:30
    1 x 100 easy @ 2:00
    1 x 200 fast (100%) @ 5:00
    1 x 100 easy @ 2:00

    I swam only two rounds to finish with 3000 meters for the day. Went 1:14/:36/:36/2:37 (1:15/1:22) in round one and felt tight. We were supposed to use fins on round two, but I swam it instead and went 1:14/:35/:34/2:36 (1:15/1:21).
  20. Sarasota Y Sharks Masters 5:30 AM Workout 07/20/2015

    by , July 17th, 2015 at 04:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout

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

    1 x 100 kick 2:40
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    10 X 100 2:30--choice
    #1: easy
    #2-6: 50 fast and turn/50 easy
    #7-10: 25 sprint/75 easy

    Swim Workouts