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  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/10/2015

    by , April 9th, 2015 at 11:50 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00
    2 X 150 2:40
    1 X 200 KICK 5:00
    8 X 50 KICK 1:20
    3 X 100 1:40
    2 X 150 2:30

    6 X 100 2:40
    Swim @ 85/90%--strong, your choice stroke

    10 X 50 1:20
    25 sprint/25 easy--choice

    3 X 400 pull 6:40
    Negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Wed., April 8

    by , April 9th, 2015 at 10:20 AM (The FAF AFAP Digest)
    I did 1550 EZ at LA Fitness yesterday. I also did a half hour of stretching and RC exercises.

    I'm still blighted with hives. They were terrible again yesterday morning, but calmed down later after an ice cold bath and a swim. They seem somewhat better this am, just erupted on my left leg and right arm right now. I really hope they are gone soon. This has kind of blunted my enthusiasm about zones. Hopefully, I'll be in the clear on Sat am. I also just read that some hummus that I ate last night has been recalled for listeria contamination ... (Sabra, classic hummus). I really hope that does not cause me any further issues ...

    I'm off to do another short swim soon.

    Updated April 9th, 2015 at 10:48 AM by The Fortress

    Swim Workouts
  3. Another easy one .... Not

    by , April 9th, 2015 at 07:32 AM (Mixing it up this year)
    This was supposed to be another easy one and I tried. I really tried but...

    500 free
    500 free kick w/zoomers
    100@2:00 IM
    200@4:00 IM
    400@8:00 IM
    200@4:00 IM
    100@2:00 IM
    500 free kick w/zoomers
    5x100@1:45 free

    Total 3000 yards
    Swim Workouts
  4. 4|8|15 SCM

    TRX pushups, hands 2" above ground 4 x 15

    SCM speed:
    14 x 25 on 2:00 free hypoxic, maintained 14's at most

    machine iso rows 3 x 15, 10, and 4 (resp for 45, 70, and 95's each arm)
    lat pull downs 2 x 20 reps with (I think) 50kg
    angled squat sled machine 1 x 40 reps with 90 (+ sled weight)
    single legged dead lift on machine 3 x 10 with plenty for me
    lateral cable shoulder raises 2 x 10
    front cable shoulder raises 1 x 10
    upright rows 1 x 10
    rear delt flys 2 x 10 with 10lbs (long levers = girly resistance)
    DB pullovers 1 x 15 with 55lb
    DB curls 1 x 15 with 30's
    tricept DB presses 2 x ??

    nice trying fast swimming without fins. It really hurt both lactically and for reasons O2 dept. Not in the best hypoxic shape either.

    I videoed much of it (for time and form) and discovered my form is better than it used to be but still needs improvement in the same areas:
    1) Need to not extend back so much during SDK, esp SDK to FK transition into the surface (unstreamlined)
    2) Need to have a better, more propulsive SDK
    3) Need to narrow the initial surface flutter kick amplitude (unstreamlined)
    4) Spine needs to be straighter on right hand entry/catch. Whole body (feet to head) becomes curved for a quick moment (unstreamlined)
    5) my breath needs to finish sooner. It starts on time, I just still breathe while my opposite arm catches (kayak style stroke leaves less time).

    More detrailed filming in water more clear planned

    Bicep tendon needs something to cure it. For this reason I haven't really worked the biceps specifically for a year, perhaps they need work.

    Updated April 8th, 2015 at 10:18 PM by __steve__

  5. Ready for Colonies Zone meet!

    by , April 8th, 2015 at 03:26 PM (Chowmi's Blog)
    Plane ticket - check!
    Rental car reservation - check!
    Hotel confirmed - check!

    Now, ready to pack and get to DC!

    I have been doing VERY LITTLE yardage. Since i've been so tired out, stressed out, and feel like I have never really recovered from being sick, i've decided that I am better off doing nothing than doing something and not having it make any difference, or even worsen my performance this weekend.

    Yesterday - 300 warm up
    4 x 50's pull easy
    4 x 50's kick easy
    4 x 50's drill/swim easy

    Today - not swimming.

    Tomorrow - who can say? i'll probably go to Baylor. Need to shower!

    Friday - nope. travel day = no swim.

    Saturday - WISH ME LUCK! I'm going to take my squishy mat and nap/doze in between events.

    When in doubt, i'd rather overtaper than overtrain!
  6. Sarasota Y Sharks Masters 5:30 AM Workout 04/09/2015

    by , April 8th, 2015 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    Three rounds. Round 1 intervals left, 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick--25 fast/25 easy-- 1:20
    1 X 100 swim

    12 X 50 1:20 --choice
    #3-6-9-12 are fast

    17 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30
    2 swim down on 2:00

    Swim Workouts
  7. Wed, April 8th, 2015

    by , April 8th, 2015 at 09:47 AM (Workout Swimmer)
    My body is so tired this morning! I guess it is because I have become a bit more diligent in getting to the gym, after skipping several days & so now I have some residual soreness. Luckily for me, Grady & Stephanie came this morning, as I usually swim solo on Wednesday.

    600 back/free
    400 kick
    4 x 150 free/back/free @ 2:30
    8 x 100 pull alt 1:30 & 1:45
    4 x 100 breast/free @ 1:50
    4 x 50 sprint/cruise @ 1:00
    200 easy
    300 breast
    300 cooldown
    Total: 3800 LCM
  8. Supposed to be an easy day today

    by , April 8th, 2015 at 07:24 AM (Mixing it up this year)
    I am doing the Fast Metabolism Revolution program right now and training every day is not what I am supposed to do but I am just adding an extra snack or two each day to account for all the yardage I do.

    500 free
    500 free kick w/zoomers
    5x200@3:30 free w/paddles & bouy moderate
    500 free kick w/zoomers moderate
    5x100@1:50 free w/snorkel maintain 6 beat kick went a little fast on these

    Total 3000 yards
    Swim Workouts
  9. Workout 04/07/15: evening

    by , April 7th, 2015 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    Happy to get a swim in tonight after some busy days at work. I joined Johnson at the bowling alley yesterday after school before taking him and a couple of the other exchange students to a local sugar shack to see the process of making syrup. I learned that it used to take 40 gallons of sap to make 1 gallon of syrup, but now it is closer to 47.

    200 swim
    100 kick
    200 pull
    4 x 50 Quarter's Strong
    100 easy
    8 x 50 on 1:10 free, best avg (used snorkel)
    1 x 50 easy
    4 x 50 on 1:10 back, best avg
    1 x 50 easy
    6 x 75 on 1:30 (odd easy, even fast) (did 100s)
    1 x 50 easy
    4 x 25 drag race from mid pool :45
    150 easy (did 250)
    (Masters/Rec/2500yds/60 min)

    This is an old Fort hybrid workout that I like to swim at the start off my taper period, so I inflicted it on the team.

    I had a quiet Easter due to having to work, but I finished an excellent Passion week Bible plan from youversion Bible app. There was a small gathering at my house, but basically turned into a birthday party for two nephews and a niece.

    We now have six official entries in our meet at the end of the month. The coach that generally helps to run the meet is away so others are stepping up to help us. I am guessing that we will have around 25 entries.

    The only other news is that I have started to use myfitnesspal again to help me keep track of calories. Haven't used it in a few years but i need the accountability to help me get to a healthier weight.
    Swim Workouts , Planning
  10. The Effect of Exercise on Glycemic Control in Diabetics

    Type 2 diabetes is a growing problem not only in the United States, but worldwide. A Spanish study published in Nutrición Hospitalaria searched the literature looking for studies on exercise and diabetes. They found that aerobic exercise, resistance exercise, a combination of the two, and high intensity interval training all resulted in improving glycemic control. While the combination of aerobic and resistance offered the most benefit, they found that having a structured format that included a prescribed frequency, volume and intensity was essential. Consistently swimming with a masters swimming club would offer all of these benefits. Swimming on your own will as well, if you're consistent and give yourself a structured workout.
  11. Tuesday, April 7

    by , April 7th, 2015 at 03:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    650 various
    100 fly drills
    4 x 25 shooters w/fins
    50 EZ
    10 x 25
    odds = fly w/fins @ 100 pace
    evens = EZ
    100 EZ
    2 x backstroke starts @ 100 pace to 15m cruise back
    100 EZ
    3 x forward starts, cruise back
    150 EZ
    5 x 50 smooth free
    100 EZ

    Total: 2000


    I would have liked to stay in the water longer. It's the only place I'm not itchy. I'm contemplating an ice bath. Good to zap the lactic acid from the legs and good for the hives. I am just really hoping this goes away by the weekend ... Edit: The ice bath did wonders for my legs and butt! Yay!

    I also spent a half hour stretching and doing my RC exercises.

    Updated April 7th, 2015 at 07:39 PM by The Fortress

    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 04/08/2015

    by , April 7th, 2015 at 12:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X 50--25 sprint/25 easy-- 1:15
    1 X 100 fast 3:00
    Three rounds, choice.

    1 X 250 4:15
    3 X 100 descend 1:45
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Week 132 - Tuesday

    by , April 7th, 2015 at 08:46 AM (After a long rest)
    My son got the all clear to restart all school activities except PE from children's hospital yesterday which is great however he is still getting headaches and his balance is still not back to normal which is a worry. We met with the school last Friday and they are going to make changes to there policies and procedures as a result of my sons accidents however I felt like it was lip service rather than realizing they screwed up. The PE teacher in particular is an idiot and someone who I just don't like; it's his attitude which comes through. I to,d I thought he was incompetent and he took exception but I reiterated it and made my point very directly. Hopefully this behind us because it's been very stressful to say the least.

    I slept well last night. Today I did the exact same workout as I did in week 112(two and a half weeks out from SPMS).

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter


    400 free with snorkel
    6x50 catchup on :45
    5x100 kick on 1:45
    6x100 free on 1:30
    300 easy

    I am headin to Phoenix this morning and will swim at Mesa tomorrow with Aztimm. Unfortunately pwb is traveling but he hooked me up with coach Paul Smith so I should have fun tomorrow. Thursday is going to be tight due to my return flight but I hope to swim on Thursday also.

    Our pool is is closed due to a water polo tournament on Saturday so need to find an alternative. Maybe the pool is open after the tournament or maybe I will have to join the high school water polo tournament to get water time
    Swim Workouts
  14. Sprint set today

    by , April 7th, 2015 at 07:19 AM (Mixing it up this year)
    I don't do sprint sets most of the time but decided to push some.

    500 free
    500 free kick w/zoomers

    100@2:00 Free sprint went 1:19, 1:18, 1:18, 1:17, 1:16
    200@5:00 Free EZ w/paddles & bouy went 3:01, 2:57, 2:54, 2:49, 2:56

    500 free EZ

    Total 3000 yards
    Swim Workouts
  15. 4|6|15 LCM

    15 x 25.6m on 0:40, dive from side free, hypoxic out, breathe twice on 2nd 12.8m

    10 x 25.6m on 1:00, dive from side free, hypoxic out, breathe once on 2nd 12.8m

    50 fr with fins, breathed about 4 times to right (27)

    100 kick


    DB overhead snatches
    6 x 10 respectively with 20's, 25's, 30's, 35's, 40's, 45's, rest one min between

    evening drylands

    run: 21 x 56.3 m on 0:40 (approximately 10 sec run (about 5.3 mi pace) / 30 sec walk)

    back extensions BW - 20 rep
    side situps - 8 each side
    plank pos row mach knee bends - 20 rep
    standing calf raises - 10, 10, 5, 5, and 5 reps of 180, 270, 360, 450, and 520 lbs resp.
    15 min of stretching

    Updated April 7th, 2015 at 04:20 PM by __steve__

  16. Allergic Reaction, Monday, April 6

    by , April 6th, 2015 at 01:19 PM (The FAF AFAP Digest)
    Continuing my streak of bad luck, I had an allergic reaction starting yesterday afternoon. Hives everywhere. I'm sure I looked much worse than Stewart with his shingles. I have no idea what caused it, though I have read that infections and antibiotics can ... I mega dosed benadryl last night and fell asleep. But then I woke at 5:00 am and was miserable. I had Mr. Fort take me to urgent care when it opened at 8. They said I had a bad systemic allergic reaction. They gave me a prednisone injection and a benadryl injection. My skin seems to be calming down a tad, but I've read it can take a few days. I also read that swimming in cool chlorinated water may have a calming effect. So I dragged myself off to LA Fitness for a brief swim. (Hives aren't contagious.)

    Swim/SCY/Solo @ LA Fitness

    650 various
    100 scull
    100 fly drills
    6 x 50 burst + cruise
    50 EZ
    20 x 25
    odds = @ 100 pace
    evens = EZ
    100 EZ
    2 x 25 AFAP + 25 EZ
    100 EZ
    2 x 25 AFAP + 25 EZ
    100 EZ
    4 x 50 cruise

    Total: 2400


    The chlorine did seem to have calming effect. I just hope these go away fast. Zones is in 5 days ...

    Psych sheets for Zones (521 swimmers) are up:

    Updated April 6th, 2015 at 02:32 PM by The Fortress

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 04/07/2015

    by , April 6th, 2015 at 11:47 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    4 X 50 kick 1:15
    Two rounds

    4 X (3 X 50 1:20 #3 on 2:00
    Alternate within each round: easy-strong-@100%

    2 X 300 5:00
    3 X 200 3:20
    2 X 100 1:40

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Swim distance

    Good morning!☀️
    I'm looking forward to a "back to my schedule" week! Last week was a bit tough trying to manage time for work, swimming,strength training and cooking in the wee hours for Passover Seder, and getting to San Antonio Friday morning to meet up with family, unloading food and duff bags. Whew!! What a crazy Wednesday-Saturday!! Sunday was great as I headed to the pool at ERJCC! What a great swim 🏊 and got some distance in!! Today (evening) strength training!.. Rittersp kicking my butt!! But it's totally worth the outcome!!

    300 w/u
    800 free mod/fast pace
    350 back mod/fast pace
    1125 pull fast
    400 cool down easy free
    Swim Workouts
  19. Week 132 - Monday

    by , April 6th, 2015 at 09:02 AM (After a long rest)
    I had a nice weekend. On Saturday after practice my wife and I spent the afternoon working in the back garden cutting down ornamental grasses and generally tidying up. Yesterday was a much slower day and it was rainy. I love days like yesterday where you have nothing you have to do. Yesterday afternoon we went to the movie theater and watched insurgent. I was not as impressed as the first one, divergent, but my wife and daughter enjoyed it so maybe I was overly hopeful. It was fun either way!

    i had a good nights sleep and woke looking forward to a taper workout. I found today's workout pretty tiring but looking back at my last taper 3 weeks out this one is almost identical.

    Monday is our more aerobic focused day and we did a pretty decent main set. The senior kids were in today and with the pool setup long course we only had 4 lanes so ended up with about 8 of us in the lane. I am spoiled because I am just not used to sharing a lane. Normally people avoid my lane for some reason Today though I had a bunch of people in my lane but everyone played well and when I lapped people it tended to be at the end of the prescribed distance. Funny how that worked out today.

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

    Main sets
    10x200 pull on 2:50 descended 1-3, 4-6, 7-9 and hold 10 at #9 pace.
    10x50 kick on 1:05
    4x(50 drill, 50 drill, swim by 25, 50 fast, 50 kick, swim on 1min)

    Warm down
    200 easy

    I went 2:21, 2:19, 2:17, 2:20, 2:18, 2:16, 2:20, 2:18, 2:15, 2:15 on the 200s. On the kick I was holding 47s which felt pretty hard today. On the fast free in the drill set I was going :31-:32s on the fast 50 and worked on trying to relax and concentrate on DPS.

    I was tired today but not overly tired. I felt like I paced the 200s quite well and had plenty in the tank if I needed to go up a gear. I have adjusted quite well to LCM especially with not feeling very well but I am not so sure about the LCM during the taper. It's definitely much harder aerobically. Fort warned me about not doing too much LCM during taper! I wish I had a choice but I did try not over doing it today.

    Tom is working on relays for Nationals today and we have some killer relays.

    Mens 45+
    Scott Carpenter
    Scott Heber
    Mark Cox(Water Rat)
    Stewart Carroll

    Mixed 45+
    Two of the above plus
    Leslie Livingston(The Fort)
    Brigitte Heuer

    We also have a really strong 35+ mens relay and should have at least 3 other relays for both free and medley relays in a few other age groups. Relays were my favorite part at worlds and I suspect they will be even more fun at nationals.
    Swim Workouts
  20. Test set

    by , April 6th, 2015 at 07:21 AM (Mixing it up this year)
    Testing the strength of each arm today. Even though I am right handed my left arm is significantly faster than my right.

    500 free
    500 free kick w/zoomers

    5x50@1:10 free w/paddle on right hand went 1:01, 1:03, 1:03, 1:04, 1:03
    5x50@1:10 free w/paddle on left hand went 57, 57, 57, 57, 57
    200 free kick w/zoomers
    5x50@1:00 free w/paddle on right hand 4 kicks on the paddle hand held 44's
    5x50@1:00 free w/paddle on left hand 4 kicks on the paddle hand held 44's
    200 free kick w/zoomers
    200 free easy

    Total 2600 yards
    Swim Workouts