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  1. there goes my meet bad back and head cold YUCK

    by , December 20th, 2013 at 07:28 AM (Mixing it up this year)
    Today the back was looser but the head cold is in full force now yuck. I was shocked at the times I was still able to hold.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/zoomers &snorkle
    5x100@1:45 free w/strapless paddles and bouy in 1:26's
    200 kick ez w/zoomers
    5x100@1:45 free w/strapless paddles and bouy went 1:26, 1:25, 1:20, 1:19, 1:15
    100 free EZ

    Total 2500 yards
    Swim Workouts
  2. Thursday, December 19, 2013 12:30-1:00pm

    by , December 20th, 2013 at 02:45 AM (Fast Food Makes for Fast Swimming!)
    Only a half an hour available to me today. Work at home on the house was cut short since we'd finished the concrete work in the basement and need it to cure for a few days before doing some more in that area. I had to go to work early as well, so that's where I had a perfect 1/2 hour available to hit the pool, pull a PWB, shower and get to my job. Luckily, t-shirt and jeans works for my job. I couldn't stand having to put on a suit and tie daily. YUCK! I don't even know if I can tie a tie anymore either.

    500 Free warmup

    Main Set (get right to it and go):

    2 Rounds of:
    • 150 @ 2:00 (125 Free, 25 Fly)
    • 125 @ 1:40 (100 Free, 25 Fly)
    • 100 @ 1:20 (75 Free, 25 Fly)
    • 75 @ 1:00 (50 Free, 25 Fly)
    • 50 @ :40 (25 Free, 25 Fly)
    • 25 @ :20 (25 Fly)
    • 75 EZ @ 2:00 gasping for breath the whole way


    200 Free cruise till lap swim was over. Not bad for 1/2 hour!

    1900 Yards

    The main set was a good one. I think of it as good training for the 200 Fly. All endurance, with the fly at the end to make you work it when you're tired. As the set goes on, the fly gets more and more frequent. Fun times in my sick little world.

    1.58 miles (= 2,783 yards, = 2,545 meters) to next milestone (500 miles milestone).
    Looks like I may get to 500 Miles after all!! Hopefully this Saturday will do it for me!
  3. Sunrise LCM workout

    A 6 am flight Tuesday morning got me out of NYC before the latest snow started there, and after a night in Alabama I arrived yesterday afternoon in Northwest Florida to bask in some warmer weather. This morning I got to swim at the wonderful Panama City Beach Aquatic Center, which was set up long course. Masters workout was from 6-7, then I stayed a little longer to enjoy the sunny morning. Air temps were in the high 30s when I got in but had risen to around 50 by the time I got outódefinitely an incentive to do more laps! I enjoyed watching the sunrise and the setting moon while I did the following:

    600 lcm warmup (200fr, 100bk, 200 fr, 100 bk)

    4 x 100 with traveling 25 FL @ 1:45
    4 x 100 BK fast @ 2:05 [held 1:40s]
    4 x 100 BR drill/swim
    6 x 50 pull, odds FR, evens BK
    6 x 50 kick, odds BK, evens BR

    3 x 100 FR/BK desc. @ 1:50
    1 x 100 FR/BK easy

    3 x 100 FL/BK desc @ 2:00 [I ended up doing 200 re-warmup in the middle of these after an extended chat break.],
    3 x 100 BK/BR desc. @ 2:00
    3 x 100 BR/FR desc. @ 2:00
    3 x 100 IM desc. @ 2:00

    200 FR pull
    200 IM kick
    200 FR pull
    200 warmdown + play

    Itís really good to be back here. I enjoyed catching up with swimmers I last saw in February, and the pool itself feels like an old friendóI know exactly where in each length to expect lifeguard chairs and other features, where the small crack in the black line that marks 25m is, etc., and all those little familiarities are comforting. And getting to swim outdoors again is just bliss!
  4. Il Garbagio, Thursday, Dec. 19

    by , December 19th, 2013 at 06:07 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/Bill & Jim

    600 various

    10 x 100 @ 1:30
    I did evens = free, odds = kick

    Then Jim announced we were doing an hour swim for time. He insisted it would be good for me. I think he actually thought he might persuade me to do it. Ha! He actually ended up doing a 1650 for time. Bill and I did:

    2 x (10 x 50 w/fins) @ :50
    -- I mixed free and kicking

    8 x 50 kick no fins @ 1:30
    -- 15 AFAP + cruise
    -- I did the last one fast with fins and went a 25
    100 EZ

    Total: 3100


    This was pretty much recovery swimming for me, though it had a garbage yard component. I have some wicked DOMs after yesterday's first effort in the weight room in many months. I think I probably should have done half of what I ended up doing. I'm not going to focus too much on fast stuff for a few weeks while my body gets accustomed to lifting again. Onward!
    Swim Workouts
  5. Week 64 - Thursday

    by , December 19th, 2013 at 04:20 PM (After a long rest)
    I managed to grab a short swim last night between trips to the grocery store. My first trip was to get cough medicine for my wife and my second was to get cough medicine for my wife. Unbeknown to me my wife is not allowed ibuprofen or anti histamine and of our course I picked cough suppressant with both. Anyhow, I managed to get 2k in which was swum very easy.

    500 free with snorkel
    2x200 free on 2.30
    4x100 free on 1.20
    8x50 free on 45
    8x25 free on 30
    100 easy
    Total 2000scy

    I felt great after the swim and used it as a stretch out swim.

    This morning I was a little late getting to the pool due an alarm clock malfunction, but did not miss any of the workout. I felt good during the warmup but today's swim was an effort.

    Warm up
    8x150 with snorkel on 2mins

    Main set
    4x(4x25 streamline kick on 35, 4x50 free on 35)
    3x(2x300 on 3.15, 1x100 AFAP on 2mins)

    Warm down
    200 easy

    Total 4700scy

    The 50s free on 35 I tried holding 30s, and did pretty good but towards the end I had to work pretty hard to hit the them. The last main set was the toughest of the sets. I held 3.07s throughout the 300s and then struggled to go any quicker than 58-59s on the 100s despite trying. I will head back to the pool tonight for another stretch swim. I am traveling with work tomorrow so will be trying to get a swim done by 5am in the morning. Should be fun!
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/20/13

    by , December 19th, 2013 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    4 X 75 1:20 1:15
    3 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 3 on 2:30 3 on 2:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    Four rounds.100's: Round 1 fly, 2 back, 3 breast, 4 IM

    12 X 100 pull
    3 on 1:30
    3 on 1:25
    4 on 1:20
    2 swim down on 2:00

    Swim Workouts
  7. Really bad back day... the answer....FLY

    by , December 19th, 2013 at 07:48 AM (Mixing it up this year)
    I knew I was in trouble this morning as I stepped into the car and had to use my left arm to pull my left leg in. By the time I got to the pool I was so hunched over. I fell into the pool and dragged my legs for the first 200 yards, flip turns were really painful but I kept doing them. By the end of my first 500 I was not normal but it was better.

    My favorite descend fly set was more of a just make the interval set and loosen up this time.

    500 Free
    500 Free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:31, 3:34, 3:31, 3:27, 3:20
    300 free w/snorkle and strapless paddles
    100 fly scull drill
    100 free kick
    300 free EZ

    total 2800 yards
    Swim Workouts
  8. 12|18|13 SCM with only 20 minutes to swim

    by , December 18th, 2013 at 11:05 PM (Blog)
    30 x 15.5 turn drill on 0:20
    • all hypoxic
    • 1:1 = work:rest

    10 x 15.5 turn drill on 0:30
    • all hypoxic
    • 1:2 = work:rest

    Used my turn marker. Goal is to program an automatic turn prompt at race speed without looking forward to wall. Also plan to push the speed into tuck as I get used to it. My right shoulder down is faster but my breakout is much more clean and powerful rotating left down. Might be more practical to improve the
    left shoulder down streamline as to make more profit from the breakout
  9. Wednesday 12/18/13

    Wednesday 12/18

    PM only SCY

    300 swim every 3rd 25 scull
    4x75 @ 1:30 k/dr/sw I.M.O.
    4x100 @ 1:10 SMOOTH AE

    4x50 @ 1:30 rest
    - 15M FAST w/ running dive/ :10 rest/25 FAST w/ turn/ :10 rest/12.5 FAST w/ finish
    200 EZ

    200 EZ

    Total: 4000

    Aside from relay duty, my individual entries for this weekend are (in order of their appearance): 100 BR, 100 FL, 50 FR, 200 BR, 50 FL. I plan to switch the 50 FL for the 200 FL, and may scratch down an extra event, I'll just see how I feel.
    Swim Workouts
  10. Wednesday, December 18, 2013 9:30-10:15am

    by , December 18th, 2013 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    I was able to break away from the house remodel project for a bit to get to the pool. My dad stayed at home with my little one while I went to play. He was just planning the next phase anyway, so lots of standing around looking.

    This felt like I've been out of the water wayyyyy too much lately, and I never really felt good. My water cardio is almost down to nothing, as most of you know when you don't swim all the time, that first day back only feels good for about 75 yards or so...

    500 Free EZ

    10 x 50 SDK on back w/ short fins @ :50 (held around :40s)

    Ended up talking a bit here with the head guard, who is also the assistant coach on the swim team. She's gonna be putting in her notice to leave the team soon. Lots of various "issues", and I agree with why she's doing it.

    500 Free Pull

    8 x 50 @ 1:00 (25 Fly, 25 Free EZ)

    1900 Yards

    We have a semi-organized practice session coming up on Saturday at 11:00am at the eastside Y pool, if anyone is interested. It'll be me, and a couple lifeguards who need to get back in shape (including me), and maybe a couple others. Our only rule: WE WILL BE CIRCLE SWIMMING in a YMCA lap lane during YMCA lap swim time. OMG!!! What will people think!!???
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/19/13

    by , December 18th, 2013 at 03:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 200 3:20
    4 X 50 descend 1:10
    Three rounds, free-swim or pull

    20 X 25
    1-8: fast on :40
    9-10: easy on 1:00
    11-20: fast on :45

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Wed., Dec. 18

    by , December 18th, 2013 at 02:49 PM (The FAF AFAP Digest)

    RC/scap ex, 15 min
    cable twist w/yoga ball, 35 x 2 x 15
    captains chair leg raises, 3 x 15
    back extensions w/plate, 25 x 2 x 12
    wide grip lat pulldowns, 60 x 1 x 8, 75 x 2 x 8
    low row, 75 x 3 x 8
    leg press, 150 x 3 x 8
    twisting plate swings, 25 x 1 x 15
    knee tuck jumps, 2 x 8
    push press, 45 x 3 x 8
    explosive leg extensions, 75 x 3 x 15

    Stretching, 20-25 minutes


    Made it back to the gym today. I didn't go crazy, but suspect my upper body will be sore tomorrow. Wanted to do an EZ swim, but I didn't have time with the holidays looming. I'm way behind!
  13. Week 64 - Wednesday

    by , December 18th, 2013 at 11:10 AM (After a long rest)
    My parents arrived last night. As I blogged yesterday we had a conflict due to my kids having end of year school concert and program and I arranged for a limo service to pick up my parents. Well my parents flight arrived but there baggage did not. We know that the baggage at least made it to Houston from London because they cleared customs in Houston and had to pick up their bags as part of the customs process. Long story short they arrived later than expected with no bags. American claims they would have their bags by 8am this morning and when I left the house this morning there was no sign of American or their bags.

    As a result of all this I went to bed later than usual and had a restless nightís sleep. My wife is still feeling unwell and this is still a concern. The blood pressure meds are helping but her blood pressure is still high. I like to get to the pool early so I can get in an extra 10-15 mins and recently have been opening the pool. When I arrived this morning the box that has the lights on did not have the keys needed to turn the lights on. I managed to get some of the pool lights on but the main lights would not come on without the appropriate key(I know this sounds weird and its hard to describe but its like each light has a skeleton key hole that you have to put the key in and lift the switch). I still got in a little early and managed to get my warm-up done before most of the masters had arrived. A group of us tend to do this so we are hitting our main set as they are warming up.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 kick on 50

    Main set
    1x100 on 1.05
    5x100 on 1.30
    2x100 on 1.05
    4x100 on 1.30
    3x100 on 1.05
    3x100 on 1.30
    4x100 on 1.05
    2x100 on 1.30
    5x100 on 1.05
    1x100 on 1.30
    8x75 free on 55

    Warm down
    200 easy

    Total 5000scy

    The main set is one of my coaches favorites and its quite a difficult set. The first half is very simple but it gets really hard really quickly. I held 1.01ís on most of the fast 100ís. Its not that 1.01ís are slow but I think I could have kept going at that pace for quite a while which is testament to my aerobic base which is finally getting to a good spot, however I donít feel like I have any speed. So if I was asked to go a couple of 100s on a minute I would not be able to go that quick, but if I was asked to do 10x100s on 1.05 holding 1.01s I think I am in decent enough shape to do that. My coach and I discussed this and he feels that we are in a great spot and my speed will come as I taper over the next month. This was another set I did before Nationals and failed to complete so this is another indicator that I am in much better shape than I was this past spring which all bodes well for my taper meet in January.

    I will try to get to the pool tonight to stay wet and will likely do a 2k swim.
    Swim Workouts
  14. temp down to 81.7 but I want it colder on Saturday

    by , December 18th, 2013 at 08:56 AM (Mixing it up this year)
    This weekend I am going to see where I am on the 200 Fly short course and I don't want a hot pool. Today fly felt solid. Overall an easy day of drill.

    500 free
    500 free kick w/zoomers

    8x25@:45 torque drill w/paddles
    8x25@:45 fly scull drill w/zoomers & snorkle
    8x25@:45 shooters w/zoomers
    8x25@:45 1 arm fly w/zoomers
    8x25@:45 fly at 200 pace went 22, 22, 23, 23, 23, 22, 23, 22 felt good and solid even with the muscle in my neck acting up as I hung on the wall. At least it did not hurt during my recovery

    300 free w/snorkle
    300 free kick w/zoomers

    Total 2600 yards
    Swim Workouts
  15. Tuesday 12/17/13

    Tuesday 12/17

    PM only SCY

    "Taper just got 'real'"

    400 swim w/ paddles + fins + snorkel
    8x25 @ :20 rest scull w/ snorkel
    4x75 @ 1:15 k/dr/sw I.M.O.

    2x ghost turns
    200 @ :30 rest BK pull w/ buoy only
    4x12.5 FAST w/ running starts (using heavy mats for traction...NO RUNNING ON THE POOL DECK!)
    200 @ :30 rest BK pull w/ buoy only
    6x25 @ 1:30 odd: FAST under H2O kick, even: FAST swim w/ fins
    200 @ :30 rest BK pull w/ buoy only
    4x12.5 FAST w/ running starts
    200 @ :30 rest BK pull w/ buoy only
    50 FAST w/ fins from a dive (FR - 21.2)

    700 EZ

    Total: 4500
  16. Workout 12/17/13: evening

    by , December 17th, 2013 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    The snow kept coming down, as we picked up another 4 inches today. That placid snowfall, where the clouds are low, the snow is falling as if you were in a snow globe, and the quiet is loud, save the winds swirling about overhead and the odd passing car. I really enjoy it when it snows.

    I got a call from the Rec saying that they would be closing early, since the Marauders called off their practice. So instead of swimming at 7:30, I jetted over for 5pm adult swim. No more than 4 people in the whole pool all night.

    100 FR warmup

    Jbs's Sweedish 1:01 50's
    - start on the :10, swim 50yds and finish before :60. Go on the :11 (hence the 1:01), you get the drift...
    - I did: kick, FR, BR, BK, FLY in that order, and changed to FR once I failed. I missed the kick and BR in the :20 block, back and fly in the :25 block, and failed the FR on the :31 sendoff. I think I missed the :32 the last time we did this as a team, so I was pleased with results.

    - 50 kick on :60,
    - 50 's on :60, as: easy FR down, cruise and BURST IMO back
    - 50 kick on :60
    - 50's on :60, as: BURST and cruise IMO down, easy back

    5 x 100 on 1:40 (did as Shark Swim)

    100 loosen and out
    (Solo/Rec/2300 yds/50 min)

    That "Sweedish" set is nice, done either as 50's on 1:01 or 100's on 2:01. Jbs and the Maine Gang do some fun stuff

    So, I can add to today 3 sessions of shoveling drylands. The snow was light and powdery, and since the temps are cold the roads are rally messy (they don't drop salt when it is below a certain temp). The boys game was canceled earlier, and there might be a delay tomorrow moring. "The weather outside is frightfull..."
    Swim Workouts
  17. Tuesday, Dec. 17

    by , December 17th, 2013 at 03:04 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/ Bill & Jim

    Warm up:

    600 various
    100 scull
    100 fly drills

    Main Sets:

    10 x 100 @ 2:00
    I did back kick w/fins on 2 of the fast ones. Went 55s and I wasn't even going full throttle. The third one I did breast and was out in 30, then cramped.

    6 x 50 @ 1:15 + 25 fast @ :45
    50 EZ

    6 x 25 w/chute @ 1:00
    50 EZ

    Total: 2600


    Started on the long road to get back in better shape. Easing back in, may have spent more time chatting than swimming. I reviewed my blog entries from prior more successful seasons. I was religious about doing drylands 2x week, did a lot more stretching and did more fast 100s in practice. I also think I just rested too much for NE Champs. I will approach my next SCM meet differently. I also need to work more on hypoxic work. But my lungs haven't felt the same since moving. I've been attributing it to my dog allergies, but it could be all the allergens and poor air quality in Pittsburgh. To the gym tomorrow!
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/18/13

    by , December 17th, 2013 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick--alternate 50 moderate/50 fast--
    1 X 100 swim

    1 X 100 stroke 2:00
    1 X 50 free-easy- 1:00
    1 X 50 stroke-fast- 1:30
    Round 1 fly, 2 back, 3 breast, 4 choice/no free
    Add 15 seconds for breast intervals

    2 X 400 6:00
    4 X 100 1:40
    4 X 100 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Workout 12/17/13: noon

    by , December 17th, 2013 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Day off, resting. Nice to have some every now and again. Swim at lunchtime:

    200 Fr/200 IM Drill/200 Bk

    1 x 100 kick on 2:00
    1 x 100 Fr on 1:20
    1 x 100 kick on 2:00
    2 x 100 Fr on 1:20
    1 x 100 kick on 2:00
    3 x 100 Fr on 1:20
    1 x 100 kick on 1:20
    4 x 50 on :45 (easy FR down, fast IMO back)
    1 x100 kick

    200 loosen and out
    (Solo/Rec/2100 yds/35 min)

    It's been snowing lightly but steady since about 10am. Temp was -5 here this morning as I brought the kids to school. Some errands to do before watching my boys play bball this afternoon. Dinner at a local pizza place then to Masters tonight. I'm hopeful that the Rec won't close early due to weather - we're expecting a few inches in addition to the 11 that came during the weekend.
    Swim Workouts
  20. 12|16|13 - 24 minute workout & 12|17|13

    by , December 17th, 2013 at 12:50 PM (Blog)
    16 x 25 on 0:30 Fr WF

    8 x 50 on 1:30 fr WF, 1 breath out fast, easy sprint home
    • low 30's, 28 - 29 on 3rd pushing the 2nd half a little

    Got in shortly after the swim team (that is renting the pool 2 hrs a day) evacuated. The locker room was trashed and the air, pool deck, and pool water stenched of brominated onions. 24 minutes was about all I could take. I pay a membership to this club and my prime time pool availability it scratched by this for 2 hours a day. The kids do not even receive proper training in this SCM setup for it teaches them to look forward to wall to navigate turn (no cross markings).

    I made my own marking I bring here made from three ceramic tile squares and black duct tape. I place the cross section 6'7" from wall which helps me break my forward looking turn habbit

    Another quick swim today ( 12|17|13)
    20 x DFS free + 2-4 strokes + midpool flipturn
    ~7-8 seconds for each

    Updated December 17th, 2013 at 06:39 PM by __steve__