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  1. Workout with team

    I swam the morning workout at John Jay with Team New York. I had four nice lane mates for the following:

    600 scy warmup

    200 FR @ 2:50
    4 X 50 FL/BK @ :55
    200 FR @ 2:50
    4 x 50 BK/BR @ :55
    200 FR @ 2:50
    4 x 50 BR/FR @ :55
    200 FR @ 2:50
    8 x 50 FR fast @ 1:00 [I did odds fastish, evens moderate]

    300 kick, alternating right side / left side / back by 25s

    4 x 125 pull @ 2:00

    4 x 125 (3 IM with rotating extra 25, 1 all stroke choice) @ 2:20

    250 warmdown + synchro swim with Hannah

    That was it! It was the good way to start a busy day.

    I leave for another extended stay in Florida / Alabama tomorrow. Iím very lucky I didnít try to go a couple of days earlieróit sounds like things have been an icy mess both at the beach and in my hometown in southeast Alabama, with roads closed countywide in both places. It looks like temps are forecast to get back to seasonal highs (60s +/- 10) by the time Iím down there. Iím hoping to get in a good amount of outdoor swimming over the next month.

    Correction to yesterdayís fun fact: Mr. Addict pointed out that Iím in fact older than the Super Bowl. It was born in 1967, a little over a year later than me, but it started out as Super Bowl I, while my age at birth was 0, hence the confusion. Oh well!
  2. Wednesday 1/29/14

    Wednesday 1/29

    PM only SCY

    400 swim w/ opposite fin + opposite paddle + snorkel (switch every 100)
    4x150 @ 2:30 k/dr/build by 50

    8x75 @ 1:40 kick w/ board D1-4, 5-8 to best 100 time (couldn't quite do it, #4 FR went 53.9, #8 BR went 1:03.6)
    100 EZ

    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    - All strong aerobic I.M. except round 3 which was FR, no breathing 2 strokes in/out of turn + 2 FL kicks off each wall

    100 EZ

    8x50 @ 2:00 FAST w/ fins (2 each stroke I.M.O.)

    100 EZ

    Total: 5300
    Swim Workouts
  3. Week 70 - Wednesday

    by , January 29th, 2014 at 10:27 PM (After a long rest)
    I had one of those workouts today that you wish you could have all the time. I felt awesome in the water!

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 kick on 1.40
    100 easy

    Main sets
    3x(2x100 IM on 1.20, 3x50 free on 35)
    150 easy
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min

    Warm down
    200 easy

    Total 4300scy

    I held 1.22-1.24 on the kick set. The main set with IMs I held 1.10s on the IMs and 30s on the free 50s. On the descending 100 set I felt really good all the way through and held 1.04-1.05s down to the 2x100s on 1.05, then dropped on these to 1.02s and on the last 100 let go and went 57 on the last round.
    Swim Workouts
  4. Snow Day!

    by , January 29th, 2014 at 09:28 PM (Trying to Train Smarter, Not Just Harder)
    Supposedly a snow day, so no work. Hahaha, light rain, hardly even any hail, and tiny little gentle bits of it at that. Slept in for fear of driving on black ice & swam @ lunch - mostly solo, for 4500 SCY in 85 degree water. This will be the norm until March, as my usual pool is closing to replace the liner (finally!!). Only I'll be swimming in the bath tub @ my usual 5:30am.

    1000 warm-up done as 100 free/25 back/25 breast over & over
    5 x 200 pull
    9 x 100, 3 @ :30, 3 @ :24, 3 @ :20 with 50 easy after each group of 3
    10 x 50 @:50
    100 easy

    Gotta figure out the best way to take off 10 lbs w/out feeling weak in the pool. Calorie restriction is hard not just on my brain (I feel so deprived!! And why do my cravings only come out when I decide to diet?!) but also hard on my body as I don't have the energy to workout as hard as I would like. Of course the option could be to say the heck with it, just shut up and eat my lettuce, and get over it, in 2-3 weeks maybe it would be all over?! But I always seem to have a meet around the corner. Anybody have any great ideas out there?

    Oh, and BTW, after reading some goofy forum postings dating back near three years on the pros and cons of lifting/drylands, and whether to lift before or after swimming, let it be known I am in The Fortress & Chowmi camp, definitely before - and then an easy 2000 or so to loosen up. And studies have shown the aging athlete benefits from weight training, no matter what the sport, because we lose muscle mass. So there, all you nay sayers!
    Studies have also shown that women don't drop as much time during tapers as men. No fair!

    Updated January 30th, 2014 at 02:12 PM by Celestial

  5. Wednesday, January 29, 2014 9:00-9:45am

    by , January 29th, 2014 at 04:13 PM (Fast Food Makes for Fast Swimming!)
    We got about 4-5 inches of snow overnight, only about 1 inch of it had fallen as I drove home last night at 11:00pm. I woke up this morning to play driveway cleanup, and I have a pretty wide and long driveway, so it was fun. It's the only part of winter I don't really enjoy that much.

    I did make time for some swim time afterward though, and before working on the house.


    500 Free

    Flutter Kick Set w/ board:
    5 x 50 @ 1:00
    1 x 50 @ :45
    4 x 50 @ :55
    1 x 50 @ :45
    3 x 50 @ :50
    1 x 50 @ :45
    2 x 50 @ :50
    1 x 50 @ :45
    1 x 50 @ :50
    1 x 50 @ :45
    I made them all.

    5 x 100 Free Pull @ 1:20 (just cruised them around 1:12s or so)

    "Challenge Set": (as listed at the YMCA on the white board)
    I modified the intervals for me of course...they were a bit on the lax side.
    8 x 25 Fly @ :30
    3 x 100 Free cruise @ 1:30
    6 x 25 Fly @ :25
    3 x 100 Free cruise @ 1:30
    4 x 25 Fly @ :20

    50 EZ and out
    3000 Yards

    I've got the leg power for sure, but my arms just don't quite have it any more. My left shoulder is a bit sore at times, probably mostly swimming related from all the past, plus my work and such as well. It doesn't really hurt when I swim too much, but afterward I feel it. Oh well, come "game time", I'm ready to go!
  6. Workout 01/29/14: noon

    by , January 29th, 2014 at 04:12 PM (Maple Syrup with a Side of Chlorine)
    I tiled at the school after dropping the kids off, with the intent of swimming at noon IF I finished up what I needed to. Well, after cutting tiles on Monday and cleaning the wet saw up, I (of course) found that I need to cut a few more timles (1 in men's room and 6 in women's, obstructed by a stall). Otherwise they are ready for grout and done.

    I sat in on a class the librarian offered from 11-12, so made it to the Rec for a short swim:

    W/ snorkel:
    300 Free
    100 kick
    200 FR pull with AP
    100 kick
    200 BK pull with AP
    100 kick

    W/o snorkel:
    4 x 25 IMO ~ :45 Fast
    100 easy and out
    (Solo/Rec/1200 yds/20 min)
    Short and on point since I needed to be at the school by 1pm to help transport the girls bball team to a game. Preston came and did the score book (his out for leaving school early). Girls won by 1 point! Off to Albany to get Jinho this evening and get dinner in the city.
    Swim Workouts
  7. Jan 28-29

    by , January 29th, 2014 at 02:48 PM (The FAF AFAP Digest)


    Went to Pitt and did 1600 EZ. I was blasted from the 6 AFAP 100s from the day before. Legs were burning so much that I didn't even do shooters.

    Wednesday: Drylands

    RC/scap ex, 5 min
    cable twist w/yoga ball, 20 x 1 x 15 each side (completely forgot to go back and do the other reps)
    tricep press, 70 x 4 x 8
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    explosive push on double cable machine, 35 x 3 x 30
    explosive leg press, 175 x 3 x 15
    seated row, 80 x 1 x 8, 90 x 2 x 6
    glute isolator, 50 x 2 x 6 each leg
    wood chop on cable machine, 25 x 3 x 8 each side
    hip abductor, 100 x 4 x 6
    kneeling ab crunch, 100 x 3 x 12
    squat jumps w/bar, 45 x 2 x 8


    I entered the Albatross meet today. 100 IM time is a tad slow perhaps, but I want to stay out of the final mixed gender heat. A bunch of guys enter 1:15 last year and went much faster. Not sure how much I'll rest yet. Maybe 5 days.

    Swim Meet Events

    Gender Distance Stroke Time
    4 Female 50 SCM Back 0:30.65
    7 Female 50 SCM Breast 0:37.50
    19 Female 100 SCM IM 1:15.10
    21 Female 50 SCM Fly 0:29.99
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/30/2013

    by , January 29th, 2014 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:00
    3 X 100 1:45
    3 X 100 kick 2:30
    Two rounds

    1 X 100 easy free 2:00
    2 X 200 IM 3:50
    Three rounds

    7 X 150 2:30
    Swim or pull
    #1-3: 50 cruise/100
    #4-6: 100 cruise/50 fast
    #7 best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. V x D, and other fun stuff

    We had a sprinkling of snow overnight, so I enjoyed walking through some crunchy untrampled whiteness on my way to Riverbank this morning. You gotta get up early in this town to do that! I shared a lane with Rondi and a rotating cast of one or two other swimmers. Hereís what I did:

    1200 lcm warmup

    5 x 500, FR with traveling 2 x 50 back:

    • 50 BK / 400 FR / 50 BK
    • 50 FR / 50 BK / 300 FR / 50 BK / 50 FR
    • 100 FR / 50 BK / 200 FR / 50 BK / 100 FR
    • 150 FR / 50 BK / 100 FR / 50 BK / 150 FR
    • 200 FR / 100 BK / 200 FR

    300 pull

    6 x 100 K/S, kicks moderate, swims fastish, odds flutter/FR, evens dolphin/BK

    500 warmdown + play

    I felt good in the water today, and powerful on my freestyle. Iím finally get back into good enough shape that I feel like I can control my pacing on longer pieces, adding some surges when I want to, rather than just trudging through them.

    Fun fact of the day: The Super Bowl and I are the same age! (At least in yards). I canít believe itís taken me XLVIII years to realize this.

    Updated January 29th, 2014 at 11:19 AM by swimsuit addict

  10. The NON EVENT!

    by , January 29th, 2014 at 07:16 AM (Mixing it up this year)
    I had to miss swimming today because they closed every pool due to snow. Guess what IT's JUST RAINING!!!!! Had to do 45 minutes on my spin bike this morning and I guess I will do 1 hour of walking in the parking decks since even the gym at the hospital I work at is closed till 12 noon.

    I feel like a fish flopping on the deck. I miss my water.
    Swim Workouts
  11. Workout 01/28/14: evening

    by , January 28th, 2014 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    Sometimes plans change, especially when on vacation. Today was one oft hose days, although I was able to attend Chapel and Masters ...

    200 swim/200 kick/200 pull
    12 x 50 :60 (IM)
    200 Pull (focus on stroke finish, I did 250)

    5 x (3 x 50) :15 SR
    - 25 Fast
    - Dyrlands (one each: pushup, crunch, streamline leg lift)
    - 25 EZ
    - Half-Masters Minute rest (I did an extra 50 EZ at end of each round)

    300 warmdown
    (Masters/Rec/2750 yds/60 min)

    Borrowed the main set from the HIT forum - added a new dimension of pain with the out of water work. I have also restarted some core work and using the pull-up bar to work on strength. It's too cold (and the roads not clear enough) for me to job outside, perhaps soon I will find motivation to restart that at the Rec twice weekly for the season.
    Swim Workouts
  12. Tuesday 1/28/14

    Tuesday 1/28

    PM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    30x50 @ 1:00 HOLD 200 PACE (had a 26.9, 27.2 and a 28.0, 28.1 buried in there, but the rest were all between 27.4-27.7 and I held the same stroke count/kicks off wall/breathing pattern/number of breaths on every one of them)

    100 EZ

    4x75 @ 1:00 BR kick no board
    6x50 @ :50 FR kick w/ snorkel (arms at side)
    12x25 @ :30 w/ fins
    odd: under H2O FL kick
    even: FR kick on back

    300 EZ

    Total: 5700
    Swim Workouts
  13. 1|28|14 SCMmmmmmed (GLOB)

    by , January 28th, 2014 at 06:17 PM (Blog)
    500 free F


    250 drill that popov did (DPD)
    250 DPD F


    4*25 FK on 2:00 S
    • 19, 19, 19, 18


    30*15.5 TD on 0:20 fast
    30*15.5 TD on 0:20 form

    20*12.5 on 1:00 fast free/12.5 easy kick on back
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/29/2013

    by , January 28th, 2014 at 02:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:15
    4 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    12 X 50 choice 1:15

    4 X (3 X 100 2:00 #3 on 4:00
    Swim #1&2 moderate free #3 is your choice @ 100%

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Week 70 - Tuesday

    by , January 28th, 2014 at 10:53 AM (After a long rest)
    I felt tired this morning. I helped my son with his math project last night which despite him being very smart was quite frustrating; he did not want to do the project despite me offering this past weekend. We powered through it and I gave him the help he asked for but he did the project and it turned out great.

    This is morning it was cold again and this did not help me get motivated. That said I did swim and enjoyed the main set. This is the first time we have done this one and I ended up pushing pretty hard. It was fun.

    Warm up
    1000 free with snorkel
    10x2 turn 50s on 45.

    Main set
    6x(100 fast swim free on 1.20, 75 kick on 1.20 beating your time from the 100)
    2x500 pull breathing 3,5,7,9 by 50 on 6mins
    10x25 on 30 focusing on breakouts and hand entry

    warm down
    200 easy

    Total 4000scy

    i started out going 1.03 on the 100 swim and 1.02 on the kick. By the last round I was down to 58 on the swim and 58 on the kick. This was fun trying to push myself. I went very easy on the 500s but the breathing 9 was very hard because I only do 9 strokes per length when wearing paddles so ended up taking 1 breath. After a while I deliberately breathed mid poll and did the turn with no breaths. The breakouts were good. I watched video of my meet 100 and I lost half a body length per turn on the fast kids. I think I have a lot of room to improve my turns. When I get tired I get lazy with my first breath too.
    Swim Workouts
  16. Last good workout before the storm cuts into my practice

    by , January 28th, 2014 at 07:59 AM (Mixing it up this year)
    With the winter weather coming in tonight and my kids practice already cancelled I doubt the pool will be open tomorrow. I quess it will be a dry land kind of day tomorrow. Maybe it will be the usual non event!

    warmup 2 times thru
    200@3:30 free
    2x100@1:30 free
    4x50@:50 free

    main set
    10x50@:55 free w/paddles & bouy
    10x50@:55 fly w/zoomers holding 42's this was a killer set!
    200 free kick w/zoomers
    20x25@:45 fly odds drill evens swim another great set!
    200 fly kick w/zoomers streamline on back
    8x50@1:00 free every 3rd @:45 those I did in 38 and 37

    Total 3500 yards
    Swim Workouts
  17. Monday 1/27/14

    Monday 1/27

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick
    100 swim
    100 I.M. drill

    6x75 @ 1:10 D1-3, 4-6
    8x25 @ :40 V.S.
    50 EZ

    "400 I.M. Test Set" (all BEST AVG)
    6x50 @ :50 FL (ranged 30.3-31.1)
    6x75 @ 1:15 BK B(ranged 54.9-56.1)
    6x50 @ :50 BR (ranged 34.5-35.7)
    6x75 @ 1:00 FR (ranged 44.2-42.2)

    6x75 @ :10 rest scull/drill/kick w/ fins + snorkel
    350 EZ

    Total: 4200

    PM swim:

    300 swim
    200 kick w/ board
    8x25 @ :30 drill
    4x75 @ 1:10 pull breathe 2-4-6 by 25 w/ buoy + paddles

    6x75 @ 1:15 kick w/ 2-4-6 FL kicks off each wall
    8x25 @ :45 under H2O FL kick N.S.

    400 @ 4:40 build each 100
    4x100 @ 1:10 AE
    300 @ 3:30 build each 75
    4x75 @ 1:00 AE
    200 @ 2:20 build each 50
    4x50 @ :40 AE
    300 @ 3:30 build each 75
    4x75 @ 1:00 AE
    200 @ 2:20 build each 50
    4x50 @ :40 AE

    100 @ :10 rest swim
    100 @ :10 rest kick w/ board
    100 @ :10 rest scull

    Total: 7000
    Swim Workouts
  18. Workout 01/27/14: morning

    by , January 27th, 2014 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before the day's activities, after a brutal weekend at work ...

    200 Fr/200 IM drill
    2 x 100 kick into 200 swim with AP
    4 x 75 on 1:30 (kick/IMO fast/25 pull)
    4x 50 b/c on :50
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)

    Spent time cutting tiles at the college, then took exchange son to the airport for his college trip to Nashville, where he's meeting up with his dad. After filling up with treats from Bella Napoli Italian Bakery and my wife's car with gas (better mpg than my van), I went back to the college to put said tile up before watching son and exchange daughter play in basketball games. Full first say of staycation - I'm pretty wiped out.

    Looks like I have some plans for the SCY season this year. I am planning to go to the Glens Falls (NY) meet on 3/1 (the day after snowboarding with the school and after Masters practice that morning - should be interesting), then squeeze distance day (1000 or 1650, not sure which one yet) for the Harvard (NE LMSC) Champs in mid-March between visiting the city with all the family (since I have to work the next Fri-Sun weekend of racing ), then our meet here at home on April 26th.
    That's two more than last year

    Updated January 27th, 2014 at 10:18 PM by rxleakem

    Swim Workouts , Planning
  19. Monday 1/27/14

    A little different type of w/o this evening. Quite a bit of drill stuff mixed in with some fast swims.

    500 mix up
    Kick w/fins still warming up
    6 x through
    --50 mod w/board @ 60
    --2 x 25 SDK on back AFAP @ 30
    100 swim

    300 fast BUT every third 25 is 3/4 catch up
    8 x 50 @ 50 fast breathe 1/5
    300 fast BUT every third 25 is finger drag
    8 x 25 sprint @ 30

    6 x 75 drill r/10
    --fly/bk/br by 25

    4 x 75 with paddles r/10 done as
    --25 mod/25 scull/25 fast
    --went odds back/evens breast

    3 x through (fl/bk/br by round)
    --4 x 25 drill r/10
    --75 build r/5
    --25 sprint r/15

    100 w/d

    Not too bad. My back and breast feel pretty good considering my lack of pool time. Fly and free are a different story.

    The big news here at the beach is the ice and snow that is apparently coming tomorrow. It was 56 out when I left practice tonight at 8:00. Our schools have already been canceled for tomorrow. I understand that much of the nation has been pounded with snow and and extremely cold temps. SC just isn't set up to handle that nasty stuff. We are expecting about .5" of ice and possibly 3" of snow. Wonder where I can buy a couple of sleds down here. I grew up in MI, and think it is kind of funny to see the city shut down for a small amount of old man winter.

    I'm more accustomed to flip flops and board shorts.
  20. 1|27|14

    by , January 27th, 2014 at 09:22 PM (Blog)
    1500 WARMUP F

    50 fly F

    4*25 on 1:00 FK
    • 21, 20, 19, 19

    3*12.5 on 1:00 free, DFS fast