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  1. Week 139 - Saturday

    by , May 30th, 2015 at 11:56 AM (After a long rest)
    There is a Senior Circuit meet at our pool this weekend so there was no masters practice today. Three of us had arranged to swim outdoor with DAM at the SMU 50m outdoor pool. Unfortunately the weather conspired against us. We decided to head back to Rockwall and lift and do drylands instead. When we got to the pool Tom said we could take one of his kids lanes so the three of us swam LCM at our pool for about 90 mins. We did the kids workout. The older kids were working on 400IMs whereas the younger kids were doing a lot more tempo and kick. We did the smaller kids workout. It was a lot of fun.

    Warm up
    3x200 done as swim, kick, drill, swim by 50 on 3:30

    Main set
    5x(100 on 2mins, 50 streamline kick on 1min, 50 back on 1min) all fast
    12x50 10 kick catchup on 1min
    10x50 done as 25 fly kick, 25 fly
    200 fly
    10x50 on 1:15 at 400 race pace
    10x50 kick on 1min

    Warm down
    100 easy

    I was not really warmed up on the first main set but went 1:05-1:07s on the 100 fast, 45 on the streamline kick on my back and 35s on the 50s back. There was a lot of kick here today and the fly kick actually felt good. Between sets the kids were shown a video by Neil Walker breaking down the fly and emphasizing the double kick. We tried working on this. It was good to see a bend knee kick on the video on the second kick. I worked on this and my underwaters felt much stronger. The 50s at 400 pace I was holding 32s to my feet.

    Today's yoga was pretty cool. We worked on the Suryanamaskara B series which was flow based and we probably took 10 minutes getting the routine followed by 10 minutes with our yoga instructor saying inhale, exhale as we moved through the series and then 10 minutes of doing the series ourselves based on our own breathing.

    We have practice tomorrow due to the official masters practice being canceled today. Should be fun!
    Swim Workouts
  2. Sat 5-30-15

    Being lazy and not feeling creative, I stole a few sets from Swimming World and did this.

    200 w/bouy and snorkel
    300 IM (k,d,s)
    200 pull breathe 1/3, 1/5 by 50
    4 x 25 build @ 30

    8 x 50 @ 50 breathe 1/3
    200 IM kick
    5 x 200 @ 3:00
    -descend 1-3 hold 4 & 5
    8 x 50 kick w/fins @ 45
    -25 sprint/ 25 Ez
    100 cruise

    4 x 125 @ 2:10 sprint the last 25
    -50 fly/50 Bk/25 br
    -50 Bk/50 BR/ 25 FR
    -50 BR/ 50 FR/ 25 fly
    -50 FR/ 50 fly/ 25 BL
    50 cruise

    150 choice broken at 75 for 5
    -build each 75 to sprint
    -went backstroke
    100 EZ and hot tub

    3700 scy

    I wish we had a LC pool to train in. I only know of three in SC and the closest one to me is about 2hrs away. Tough to race LC in the summer.
  3. Week 139 - Friday

    by , May 29th, 2015 at 09:10 PM (After a long rest)
    Into back from Chicago late last night and this morning came too quickly. I was tired this morning. The pool was setup LCM.

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

    main sets
    12 x 50 on 1 min with snorkel swum as 25 streamline kick, 25 swim
    6x100 kick on 2mins done as 50 flutter, 25 dolphin, 25 breast
    100 easy
    12 x 50 on 1 min done as 25 fast, odds fly, evens free, 25 10 kick back kick on side.
    6x(50 fast, 50 easy, 6 x 4 stroke breakouts on short bunge cords)

    Warm down
    100 easy
    Swim Workouts
  4. FAST FRI May 29, 2015 LCM

    by , May 29th, 2015 at 02:21 PM (Ande's Swimming Blog)
    FAST FRI May 29, 2015 LCM

    Swam: Sat, Mon, T, W & Th

    AM practice LCM main pool
    Whitney coached
    6:00 - 7:30
    Swam with Jim Sauer, Shane, Kelly & Alley Cat
    Beside Ditz, Gull, Larry even Tyler the Miler showed up late
    where was Mike V & Todd B & ?

    warm up
    did around 800

    Main Set

    4 rounds of:
    100 Fast 100 easy on 5:00
    200 Fast 200 easy on 10:00
    1) FR 1:05, 2:22
    2) Kick no fins 1:20, 2:51
    3) bk 1:08, 2:25
    4) FR/Bk 1:03, 2:21

    rested 5 min

    50 FL fast
    went 27

    150 easy

    Next Meets

    July 10 - 11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX
    ( i might just swim Sunday, got a wedding to attend on Sat )

    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 06/01/2015

    by , May 29th, 2015 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will drop down the yardage total and do some race prep in anticipation of Bumpy Jones Meet June 12/13/14

    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20

    6 X 100--choice-- 2:30
    perfect technique swims

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

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Got my own lane today YEAH!

    by , May 29th, 2015 at 08:10 AM (Mixing it up this year)
    Nice easy day today. Hopefully the race tomorrow will be a go! Question on weather for tomorrow.

    500 free
    500 free kick w/zoomers
    10x100@2:15 as 50 free/50 back holding 2 min
    300 free kick w/zoomers
    2x100 free EZ

    Total 2500 meters
    Swim Workouts
  7. Thursday, May 28

    by , May 28th, 2015 at 10:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    4 x VK, :15 fast (30 kicks) w/med ball + :45 EZ
    50 EZ

    4 x 25 backstroke, 1 arm in air holding med ball
    100 EZ

    3 rounds w/fins
    4 x 25 IM order @ :30*
    4 x 25 dolphin kick on back @ :30
    :30 rest
    1 x 50 fast kick @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    * I didn't use paddles the first two rounds. But the finger was hurting after fly on the third round, so went back to paddles

    3 rounds:
    1 x 100 free w/paddles @ 200 pace @ 1:20
    2 x 25 fast flutter kick @ :30
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    Total: 3300

    Heated Vinyasa Flow, 75 min

    Lil Fort was off on a cruise on the rivers with her spanish class. So I took the opportunity to go to yoga from 7:00-8:15 pm. The class wasn't too difficult, with a lot of "opening" moves. That was probably a good thing after the swim workout. Tomorrow, since there is no masters practice due to a swim meet, I may go to power yoga at 6 after swimming earlier in the day. I've been into yoga lately.
    Swim Workouts , Yoga
  8. Workout 05/28/15: evening

    by , May 28th, 2015 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Some items on my agenda today changed, so I stayed flexible and went with the flow. I was able to go out for a nice 50 mile motorcycle ride with my neighbor and managed to avoid the thunder showers. Hit the pool tonight for a redo of a practice a few weeks ago...

    200 free, 200 back, 200 im drill
    2 x 100 pull (focus on pull) with snorkel
    1 x 200 swim DPS with snorkel
    1 x 400 neg split (2:34, 2:26= 5, did'nt have Brent pushing me)
    1 x 200 breath control (6,5,4,4, repeat)
    2 x 100 pull (focus on pull)
    4 x 50 descend on :50 back
    200 loosen
    (Solo/Rec/2200 yds/50 min)
    Greg was at the pool as well so I spend a little bit of time between sets chatting with him. This was a good workout and I had actually forgotten that we did it before as a group until I hit that 400 negative split; I was about 4sec faster a couple of weeks ago.

    If all goes as currently planned I should have a busy swim itinerary this summer...
    WAM scm in June (
    Jenny Thompson lcm in July
    USMS nats lcm in Aug
    LGOWS 2.5km nats in Aug (

    Still staying quiet on the marathon swim front, but I am looking forward to Wednesday nights in the Berkshires as well as some open water swim with my team here in the southern Vermont area.
    Swim Workouts , Planning
  9. Week 139 - Thursday

    by , May 28th, 2015 at 07:04 PM (After a long rest)
    I had a decent night of sleep and woke around 5am. I had about a half mile walk along Michigan Ave from my hotel to the Intercontinental hotel where Patrick swam a few weeks back. The pool was exactly as Patrick's pictures showed, a throw back to the Art Deco 1920s. It was awesome and reminded me of Epsom swim baths back in England which looked like a theatre including a stage at one end of the pool. I always imagined them boarding over the pool and putting on plays. It was a very interesting experience swimming at this pool. The only two downsides were the cost $28 for the swim and the temperature in the pool. I am guessing it was in the high 80s in the water and the only rest bite was that at one end there was a faucet with cold water pouring into the pool. The air temperature was stifling even with the windows open. Despite this I am glad I swam here.

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

    Main set
    6x(100 free with snorkel on 1:05, 100 streamline kick with snorkel on 1:30, 100 easy on 2mins)
    100 easy
    8x50 at 200 race pace on 1min(I was supposed to do 16 but I was too hot and a few people looked upset with the waves I was making)
    300 easy
    12x25 on :40 done as open, close, easy, fast

    Warm down
    200 easy on my back

    with the analog clock it was hard judging real times but I went pretty comfortable doing the 100s on 1:05 getting 2-3 seconds rest. The 100s kick is where I really felt the heat and was again getting 2-3 seconds rest. The 100 easy I went really easy. On the 50s I decided before starting that I was only doing 8. The pool was not crowded but there were a lot of people in the other two lanes(the pool was set up with one real lane, one really narrow lane and a really wide lane). I think I held my goal time but it was tough judging for sure. I worked the set! I felt ok with the open close, easy fast set.

    I still ill felt my shoulder but nothing too bad.
    Swim Workouts
  10. 5|28|15 SCM

    About 600 easy
    9 hypoxic 25s off block, moderate effort
    3 x 100 kick as flutter, frog, dolphin
  11. Sarasota Y Sharks Masters 5:30 AM Workout 05/29/2015

    by , May 28th, 2015 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:20
    5 on 1:10

    12 X 100 FRIM 2:00
    IM substituting free for fly

    1 X 50 fast
    1 X 50 easy
    2 x 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 x 50 fast
    1 x 50 easy
    5 x 50 fast
    3 X 50 easy--swim down
    All 50's on 1:15

    Swim Workouts
  12. Easier distance day

    by , May 28th, 2015 at 07:25 AM (Mixing it up this year)
    Trying to loosen up from yesterdays hard swim.

    2000 free relaxed pace
    500 free kick w/zoomers
    500 free EASY

    Total 3000 meters
    Swim Workouts
  13. Week 139 - Wednesday

    by , May 27th, 2015 at 10:01 PM (After a long rest)
    I had a very early start this morning with the alarm going off at 3:15 so I could shower, eat and get to the airport for a 6am flight to Chicago. Ironically my flight was delayed and my first meeting delayed. Needless to say I did not get time to swim this morning and due to work commitments was unable to swim this evening. Instead I grabbed a 36 minute ab workout in the hotel room before dinner and after a late conference call.

    6x(flutter kick, oblique v sits, leg lift, one leg planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    This was especially tough on my own. This 36 minute workout is brutal but now I have done it once I know I can do it and will be able to do it again.

    Tomorrow i plan on hitting the Intercontinental hotel pool where Patrick swam a few weeks back. The pictures looked awesome and I could not find a masters practice downtown so my choices are somewhat limited. It seems like there are teams but no Thursday morning workouts from what I can tell.
    Swim Workouts
  14. Wed 5-27-15

    Short swims with lots of rest tonight. I have been extremely busy at work and have only been to the pool a couple of times in the last few weeks. I always dread that feeling of being two feet under the water and sloppy after a break. That dreaded feeling didn't let me down. Felt pretty crappy but I know it will come back soon.

    300 mix up
    4 x 50 kick @ 1:15
    6 x 50 choice @ 1:00
    --15 yard sprint of walls rest EZ

    25 free/ 25 fly sprint @ 60
    100 free cruise
    50 free sprint/ 50 back sprint @ 2:00
    200 free cruise
    150 free sprint @ 3:00
    300 free cruise
    100 Breast sprint/ 100 free sprint @ 4:00

    8 x 50 @ 45
    --hold 500 pace

    6 x 25 sprint @ 35
    -- went fly/bk/BR x 2
    50 cruise @ 60
    6 x 25 sprint @ 30
    -- went fly/free/bk/free/BR/free

    25 fly sprint/25 free cruise @ 1:30
    50 bk sprint/50 free cruise @ 2:15
    50 BR sprint/50 free cruise @ 2:15
    25 fly sprint/25 free cruise@ 1:15

    100 easy

    3450 SCY

    Thankful for the extra rest
  15. Workout 05/27/15: evening

    by , May 27th, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    I was able to have the day off on Monday for Memorial Day, and we were fully staffed yesterday as we played catch up. This morning Lena and I did some errands around town and also helped her sister put in an air conditioner along with some other odds and ends. We finally had a some rain come through with a thunderstorm, as it has been quite a while since our last round. Hit the pool tonight ...

    200 free/200 back/200 im drill
    2 x (200 pull into 100 AP into 50 kick) with snorkel
    Build a 200 IM (went 2:46, working on DPS down and fast back)
    4 x 75 on 1:10 (fast kick, fast IMO swim, strong pull)
    150 back with AP
    4 x 25 from mid-pool on :40
    150 loosen and out
    (Solo/Rec/3000 yds/50 min)

    Results from our mini-meet have been added to the USMS database:

    Updated May 27th, 2015 at 09:10 PM by rxleakem

    Swim Workouts
  16. 5|27|15 SCM

    500 warmup with/without fins
    200 - can't remember exactly
    225 kick flutter, dolphin, frog order
    14 x 25 on 1:00 breakout drill + 3 or so strokes
    500 varios drills with/without fins

    weights and stretching tonight

    time to register for classic city LCM
  17. Wed., May 27

    by , May 27th, 2015 at 02:16 PM (The FAF AFAP Digest)

    4 rounds:
    yoga ball wall squats, 15
    yoga ball plank pull ins, 10
    ball pass/iron monkey, 15
    planks, 1:00
    leg lifts 90/45/15, 5
    flutter kicks on bosu, 50
    captain's chair leg lifts, 15

    HS hi row, 100 x 3 x 12
    leg press, 150 x 3 x 12
    med ball slams, 2 x 10
    twisting med ball slams 2 x 10
    torso rotation machine, 90 x 1 x 12 each side; fast ones: 50 x 1 x 25 each side
    push press, 30 x 3 x 12
    kneeling ab crunch, 120 x 3 x 25


    1600 meters EZ


    I drove to the Bridgeville LA Fitness today. It was worth the extra 5 minutes of driving -- much nicer than the closer one in Bethel Park. I even used the locker room. The pool is 25 meters, which is nice. But there is no pace clock. I just had an easy swim planned after drylands, but still I would have preferred a pace clock. Not surprisingly, my legs were pretty sore today from all the power yoga.
  18. Sarasota Y Sharks Masters 5:30 AM Workout 05/28/2015

    by , May 27th, 2015 at 12:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick--2nd 50 fast-- 2:30

    4 X (4 X 50 1:15 #4 on 2:00
    Choice. Swim each round: 3 moderate/1 @ 100%

    6 X 200 pull 3:30
    100 long/100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Tough one today

    by , May 27th, 2015 at 07:26 AM (Mixing it up this year)
    My accomplishment for today was not getting lapped on the 600's by Mike Ried. This was a tough workout today. The rest of the week will be easy since I have my first open water race on Saturday, the Low Country Splash in Charleston.

    2 times thru
    200 free
    4x50@1:00 free

    4x100@2:00 as 25 choice/25 free alt
    8x25@:30 free

    2 times thru
    600 free w/paddles & bouy
    4x100@1:50 free w/paddles & bouy

    200 free EASY!

    Total 3600 meters
    Swim Workouts
  20. Sat-Tues, May 23-26

    by , May 26th, 2015 at 09:23 PM (The FAF AFAP Digest)

    Went to a 60 minute heated Vinyasa Flow class. Got there early and did some bikram poses while waiting. Did about 15 minutes of core work later.


    Off, hanging out with my daughter. I did try to go to Lebo while she was sleeping one morning. But I left without my mirrored goggles, kick board or sunscreen. Fail.


    The pool was closed memorial day, naturally. So I went to a 90 minute power yoga holiday class. It was the only one offered that day and was pretty crowded. I always feel the heat more when that happens. This one was longer than usual and fairly tough.

    Tuesday Double:

    Swim/SCY/Solo @ Pitt

    Warm up:

    550 w/paddles
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    3 x
    4 x 50 free w/paddles, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ @ end of set
    -- It is harder to descend to 100 pace rather than just popping one off and then going easy ...

    3 x
    4 x 50 kick w/fins, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 2:00
    150 EZ at end of set

    10 x 25 w/fins, 15 m UW @ :30
    1 x 50 EZ @ 1:00

    4 x
    1 x 100 back w/paddles @ 2:00
    1 x 50 kick @ 1:00
    50 EZ at end of set

    Total: 3950

    Power Yoga, 60 minutes

    I prefer the power yoga studio to the vinyasa flow studio, but this instructor really had the heat cranked up. After he turned the heat off at the beginning, I saw an hour later that it was still at 95. It felt more like a bikram class to me in terms of battling the heat. I finally called it a day at 60 minutes and skipped the last 15. I know that violates yoga etiquette, but I didn't care. I was near the back of the room anyway.


    My finger is still quite painful. Someone gave me a firm handshake at our Memorial Day Pitt practice and it was excruciating. No more handshakes for me. I still can't pull without paddles; but it's only been 10 days. I need to write a workout for myself with creative sets before I head to Pitt or I will end up boring myself to death. Today's double was actually pretty hard. I only had about 3 hours between the session. Today's yoga, besides the heat, was one of the harder classes I've been too. But I was rocking warrior 3! I plan on hitting the gym tomorrow.
    Swim Workouts , Yoga