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  1. 12|10|15 SCM today and drylands yesterday

    by , December 10th, 2015 at 11:16 PM (Blog)
    SCM

    30 x 50 fr on 1:00

    6 x 50 on 2:00
    • fr, fr, bk, br, fr, fr

    10 x 30 on 1:30
    • face wall floating, flipturn, 5-7 UWDK, fast fr to 15m, 15m br back

    10 x 30 on 1:00
    • dive from side and sprint to 15m, 15m br back to wall

    10 x 25 fast kick on 1:00
    • UWDK odds / UWFK evens to 12.5m, easy drill back to wall

    4 x 25 fast flutterkick on 1:00



    Yesterday

    Weights for about 70 min working everything except triceps and the abdominal

    Raceclub's Yoga for Swimmers - Core

    • rather difficult doing this after weights
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  2. Workout 12/10/15: noon

    by , December 10th, 2015 at 07:33 PM (Maple Syrup with a Side of Chlorine)
    The pump arrived late yesterday and was installed overnight, so the pool is back open! The water is a delightful 81 degrees (usually it is ~85) and the adult swim time was packed!

    200 free/200 back/200 im drill
    5 x 200 on :15sr [snorkel on first four, alt pull and AP with buoy. Back on last[]
    10 x 50 on :45 pull free
    10 x 25 on :10sr pull [evens imo, odds fast free]
    200 loosen and out
    (Solo/Rec/2550 yds/45 min)
    --------------------------------

    A hearty "swim fast" to all those hitting up New England SCM champs this weekend, as well as any other events. I'll be following along from swimphone when I get home from work.
    Categories
    Swim Workouts
  3. Wed-Thur Dec 9-10

    by , December 10th, 2015 at 03:49 PM (The FAF AFAP Digest)
    Wednesday: 1100 easy

    Thursday: 850 with a couple bursts and 100 pace 25s


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


    Feeling more energetic, but still have a sore throat. I think that may drag on for awhile. But it will not deter me from going to the meet. So while I may not be 100%, I feel sprightly enough to give it a whirl and have fun.

    I felt kind of sluggish in the water the last couple days, probably due to the massage on Tuesday. Mostly packed and ready to hop on the plane tomorrow. I'm really hoping my flight is on time and that I get to the pool for the 4:00 pm warm up. I'd like to reacquaint myself with the 5 meter backstroke flags. And then get to watch Stewart kill his 800. I'm definitely feeling a little twitchy from all the rest ...

    I did read that they will add a 15 minute break mid-way through the meet. That will be helpful. I wish more meet hosts would do that.

    Updated December 10th, 2015 at 07:20 PM by The Fortress

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 12/11/2015

    by , December 10th, 2015 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry I missed yesterday.

    LCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 2:00 1:45
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    4 on 1:15
    6 on 1:10
    1 X 100 swim

    4 X (4 X 50 descend
    Round 1 free on 1:00
    Round 2 breast on 1:15
    Round 3 back on 1:15
    Round 4 fly on 1:15

    5 X 300 pull 4:45
    #1-4: negative split
    #5: best effort

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  5. 12-9-15

    Another short workout with the team. I felt much in the water. My head position is getting better on my free which has been tough for me to change.

    200 w/bouy and snorkel
    100 IM kick
    6 x 100 left/right/drill/swim @ 1:45
    -alternate free and back by 100
    6 x 75 @ 1:20 breath 3/5/7

    2 times through (#1 drill/#2 swim)
    25 fly @ 30
    25 fly, 25 bk @ 60
    25 fly, 25 bk, 25 br @ 1:30
    100 IM @ 2:00
    50 fly, 25 bk, 25 br, 25 fr @ 2:30
    50 fly, 50 bk, 25 br, 25 fr @ 3:00
    50 fly, 50 bk, 50 br, 25 fr @ 3:30

    Masters min
    200 IM off the blocks

    200 w/d

    3150
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  6. Week 167 - Thursday

    by , December 10th, 2015 at 09:45 AM (After a long rest)
    Taper blues hit today; Not bad but I felt very flat. No big deal really and I know at this point it's mind games. I leave for Boston in a couple of hours.

    Today was a meet warmup

    400 free with snorkel
    6x50 catchup on :50
    6x50 pull on :45
    6x50 build
    12x25 open,close,easy,fast
    200 warm down

    i plan on sleeping on the plane despite downloading a couple of movies. My wife and I will head to the hotel, grab a nice dinner and the. Head back to Logan to pickup a team mate. My plan tomorrow is to sleep in, shave, and then head to the pool mid afternoon. I am in the first heat of the men so the timing should be great for a fast swim. I have nice butterflies already and can't wait!
    Categories
    Swim Workouts
  7. Week 167 - Wednesday

    by , December 9th, 2015 at 10:50 PM (After a long rest)
    I had a good night of sleep and again felt pretty darn good in the water. I tried going long and smooth today with no more than 85-90% effort on the 4x50s pace. I felt easy speed and I am really looking forward to the meet this weekend.

    400 free with snorkel
    6x50 catchup on 1min
    8x50 build on 1min
    4x50 free on 1min at 200 race pace
    4x50 back on 1min
    4x50 free with snorkel
    12x25 free on :40 done as open,close,easy,fast
    200 easy

    Most of this workout was done very comfortably and easy. I felt easy speed on the 50s at 200 race pace and I went :26,:26,:26,:25. Roke on this weekend!
    Categories
    Swim Workouts
  8. 12/09/15

    by , December 9th, 2015 at 07:26 PM (Maple Syrup with a Side of Chlorine)
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    Day three of no pool access due to a pool pump failure. I decided to attempt land exercises this morning...

    15 min elliptical (one mile)
    15 min stationary bike (three and a half miles)

    My wife joined me for lunch at the high school, where my son and the rest of the culinary program host a meal each week. Delicious!
  9. Week 167 - Tuesday

    by , December 8th, 2015 at 10:56 PM (After a long rest)
    I had another good night of sleep and although I did not feel as good as yesterday I still felt good in the water. Today was a short meet warmup and there was a lot of talking between sets.

    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1 min
    12x25 free with fins on :40 done as open, close, easy, fast
    200 easy

    Nothing to write home about today. Other than 1x25 fast the rest I was no more than 80% effort.
    Categories
    Swim Workouts
  10. Tuesday Dec 8

    by , December 8th, 2015 at 06:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    600 various
    100 scull
    2 x 50 burst + cruise
    50 EZ
    4 x 25 @ 100 pace + 25 EZ
    150 EZ

    Total: 1350


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


    Feeling better. I just wish my throat wasn't swollen so that I could breathe better. Had a 90 minute massage to loosen up the muscles. Hoping for another night of big sleep.
    Categories
    Swim Workouts
  11. 12|08|15 SCM

    by , December 8th, 2015 at 04:18 PM (Blog)
    18 x 25 fr or bk with fins on 0:40
    • 10 quick/narrow dolphin kicks each

    20 x 25 fr on 1:00
    • 12.5m sprint / 12.5m easy

    10 x 22 fr on 1:00 hypoxic
    • 11m sprint, turn mid-pool, 11m sprint

    10 x 25 lungbuster fr at 100 pace on 1:00
    • hypoxic, long stroke

    75 flutterkick
    • fast / easy per 25m

    Several short and rapid UW flutter and dolphin kick blasters
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  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/09/2015

    by , December 8th, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 x 100 swim

    3 X 75 1:15
    1 X 75 fast 1:45
    Four rounds--choice

    10 X 125 2:00
    75 moderate/50 fast--swim or pull

    WARM DOWN: 4 x 50 easy

    4750Y
    Categories
    Swim Workouts
  13. 12|07|15 Drylands

    by , December 7th, 2015 at 11:27 PM (Blog)
    yoga for swimmers core - accomplished what I could
    yoga for swimmers legs -
    yoga for swimmers shoulders -

    weights for 1 hour (too many details to remember or list) - worked everything except abs and biceps. Started moving up in weight with lower reps, but not anywhere near failure
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  14. 12-7-15

    In and out quickly tonight. Lots of rest with some fast swims. I had some good swims but felt like crap. I guess that's better than swimming AND feeling crappy.

    200 free
    4 x 50 kick/swim by 25 -went IM order
    50 back
    100 free
    4 x 50 drill/swim by 25 -went IM order
    50 breast

    2 x 200 @ 3:30 (100 fast/100 cruise)
    4 x 25 @ 30 (2 breath max)
    2 x 200 @ 3:25 (150 fast/50 cruise)
    4 x 25 @ 30 (1 breath)
    2 x 200 @ 3:20 sprint
    4 x 25 @ 40 (odd 1 breath, evens no breath)
    2 x 75 stroke @ 1:45 (50 long r/10 25 sprint) -went BK & BR
    3 x 50 @ 55 drill/swim -went FL/BK/BR
    2 x 75 stroke -same as above
    2 x 25 fly @ 30 (1 long/ 1 sprint)
    rest 1 min
    100 choice sprint -went BR and was slowwww
    200 cruise

    3100
    i desperately need to get in some more pool time. Life just happens to get in the way sometimes
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  15. Monday Dec 7

    by , December 7th, 2015 at 05:29 PM (The FAF AFAP Digest)
    1300 EZ @ LA Fitness


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


    Feeling tired today after yesterday's sprinty effort. So plan on sitting on the couch much of the rest of the day. I was thinking that I may need to do fewer events than I had planned ... We'll see ... I may not check in for the 200 free (planned 50 split) and just sleep in that morning. The sprint events are all in the afternoon, which is nice, but they are mostly bunched together, which is not nice. I do have a massage booked for tomorrow. Good thing since I haven't stretched a lick lately!

    Here are the psych sheet for NE Champs: http://www.swimphone.com/mobile/meet....cfm?smid=6955

    Updated December 7th, 2015 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 12/08/2015

    by , December 7th, 2015 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    3 X 100 kick 2:15
    1 X 100 swim 2:00
    3 X 100 kick 2:05
    1 x 100 swim

    12 X 50 1:05--choice
    #3-6-9-12 are fast

    9 X 200 pull 3:00
    1-4: long and strong
    5-8: negative split and descend
    Extra 30 seconds rest
    #9: best effort

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  17. Dec 7, 2015

    by , December 7th, 2015 at 09:42 AM (Workout Swimmer)
    Got a stupid cold over the weekend - actually I probably was coming down with it all week, since my Grandkids all have pneumonia and/or bronchitis, and they spent time with us over Thanksgiving. They share everything! But I sorta noticed it on Saturday, as all Friday night I spent in my Lazy Boy, to reduce my coughing from the postnasal drip. Yesterday I spent most of the day sleeping - didn't realize I needed it - I would sit down to read my book, or play on the computer or watch TV, and next thing I knew, I was napping. Had planned on making Christmas cookies too! Oh well, no one needs my germs. Got out early this morning because I had to have my blood drawn at 7:15.


    800 Warmup
    6 x 200; swim, pull, IM twitch (by 200's)
    6 x 150; kick, stroke, swim by 50's
    50 easy
    300 - 75 free, 25 breast
    Total: 3300 SCY

    *** Only 2 more weeks, and we go back to LONG COURSE!!! Woo Hoo!
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  18. Week 167 - Monday

    by , December 7th, 2015 at 09:08 AM (After a long rest)
    I had a massage last night and felt great this morning. Today was our last aerobic workout before Boston and I felt GOOD in the water. I held back nearly the whole practice and had easy speed.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    4x300 pull on 4:30 descend by 50 no more than 85%
    100 easy
    12x50 kick on 1min
    12x25 on :40 done as open,close,easy, fast

    warm down
    100 easy

    i went 3:01,3:00,2:58,2:55 on the 300s and felt great. On the kick I was holding :39/:40 and again felt really good. My legs are still a little heavy but I went pretty easy on the kick so these again were great times.

    My daughter had a great meet this weekend but last night developed a rash and now has a fever so likely has strep. That sucks!
    Categories
    Swim Workouts
  19. 12|06|15 SCM

    by , December 6th, 2015 at 09:56 PM (Blog)
    Haven't been in pool since Nov 18, and very little drylands too. Had a freak accident while working in the loft at home resulting in a nasty cut on my neck needing 10 stiches (I'm mostly recovered now). The stitches came out last Friday and I cleared myself to swim today

    Easing back in to the water, SCM:

    all with snorkel
    20 x 25 on 0:40 fr or br
    15 x 25 on 0:40 drill
    6 x 25 on 0:50 flutter kick


    I had my annual fitness test for reserves earlier today:
    1 min of pushups (48)
    1 min of situps (55)
    1.5 mi run (11:05)
    Waist: 31.5" (added 0.5 inches just from the 2.5 weeks without swimming LOL)
    Score: 98.3

    Did not go all-out on the test as I wasn't fully certain it was safe (even though I probably would've been quite alright)
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  20. Progress, Sunday Dec 6

    by , December 6th, 2015 at 05:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    5 x 50 burst SDK + cruise
    --3 from a push w/fins & 2 off the blocks
    50 EZ

    2 x 50: backstroke start @ 100 pace to 15 m then cruise
    -- note to self: take 11 kicks on 100 back start bc 12 kicks in a tank put me at 15 meters
    100 EZ

    1 x 25 back @ 100 pace from the blocks (13, little fast)
    75 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    -- free (9 high), breast (11)
    50 EZ

    2 x 25 fly w/fins @ 100 pace (11s) + 25 EZ
    100 EZ

    Total: 1850



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


    Finally! I finally woke up today (after 10 hours of sleep) and felt a definite uptick in health. Still very tired, but haven't had to sit on the couch all day. So I have some hope I'll be recovered enough to hop on a plane on Friday. It would be a shame to waste this sickness taper ...

    I went to Bethel Park today so was able to do some starts and sprinty bits. I'll probably go all easy tomorrow and just a few bursts and 100 pace 25s the rest of the week.
    Categories
    Swim Workouts