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  1. Week 131 - Wednesday

    by , April 1st, 2015 at 06:26 PM (After a long rest)
    I got back from Phoenix around 10:30pm and got to bed around 11:30pm. My alarm came too quickly and I woke up feeling run down and tired.

    Tom said he was going to protect me from me today and so slowed our send off intervals which helped since I was pooped. Its funny to think I am my own worst enemy.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    12x50 kick on 1min
    16x50 on 1:10 at 200 race pace
    200 easy
    6x100 IM on 1:40 descend 1-3, 4-6
    12x50 with fins on 1min done as 3x(under water, 3/4 each length under water, 1/2 length under water, normal turns)

    Warm down
    200 easy

    I felt hideous on the 16x50 set but held 26/27s which I was happy with. On the IMs I went 1:12, 1:10, 1:08, 1:12, 1:10, 1:07. The last set of 50s I did on my back practicing my under waters for my backstroke.
    Categories
    Swim Workouts
  2. Wednesday, April 1

    by , April 1st, 2015 at 03:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    2 x
    4 x 25 fly w/fins @ 100 pace @ :5 rest
    1 x 100 EZ

    4 x
    4 x 25 fly w/fins @ 100 pace @ :30
    1 x 50 EZ

    150 EZ

    4 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    2 x (50 AFAP 50 free w/fins + 150 EZ)
    -- 22 flat and 22 low (bad turns)
    -- I wanted to do more 50s, but I just hit a wall here

    10 x 25 SDK to 15m + cruise @ :30
    100 EZ

    Total: 3250

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

    This was my 7th workout in a row while muddling through the ear infection. I felt very beat toward the end. I am going to take tomorrow off and just stretch/do yoga. My ears do feel better. My back, however, feels worse after I tried to use a lacrosse massage ball on it. I think I just inflamed it more. It doesn't bother me when I'm swimming though.

    I have decided that I'm done with weights until nationals. I took four weeks off in 2013 before nationals, and it was my best meet ever. I haven't had a very good training season this year, so it's probably not comparable. But I still want to lay off now bc of my back.
    Categories
    Swim Workouts
  3. Workout 04/01/15: noon

    by , April 1st, 2015 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    Spent a whole hour in the pool today!

    200 fr/200 bl/200 im drill
    600 Shark Swim
    1000 with snorkel (50 stroke/150 DPS)
    10 x 50 on :60 with Kevin
    100 ez
    200 (as 25 FAST IMO into 25 ez)
    100 loosen and out
    (Solo/Rec/3100 yds/65 min)
    --------------------------------

    I was very much looking forward to a swim and was excited to see that the adult swim was not crowded. It's a beautiful day outside, and we might break the string (tied for 3rd longest since 1874) of days under 50 here in VT. We last saw that temp on 12/27/14 - over three months ago!

    Also, it was announced today that New England Masters were again National Champs of this year's One Hour Swim!

    Updated April 1st, 2015 at 04:37 PM by rxleakem

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 04/02/2015

    by , April 1st, 2015 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free @ 85/90%--up tempo-- 2:30

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke--2 fly,2 back, 2 breast,2 choice(no free)--1:15
    Round 4: 25 sprint/25 easy--choice--1:15
    Break between rounds as needed

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  5. Distance Day

    by , April 1st, 2015 at 07:29 AM (Mixing it up this year)
    A good swim today dispite tight shoulders.

    500 free
    500 free kick w/zoomers
    30 minute swim w/paddles & bouy went 2050 yards
    150 free EZ
    300 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  6. 3|31|15 LCM and weights

    LCM

    500 drill with fins

    2 x 50 fr on 2:00 with fins

    2 x 50 kick on 1:40

    256 fr in 12.8 m area with fins and snorkel

    8 x 12.8 fr on 0:30 fast

    256 fr in 12.8 m area with fins and snorkel

    4 x 50 on 2:00 head-up free with dolphin kick, with fins and snorkel


    This pool I find, is very crowded this time of day. I wanted to do a set of 28 sec finned 50's, but with all the traffic and obstacles I was having trouble getting under 30's - so I did other things.

    For some reason, if I swim catch-up free I have no pulling power with my right arm - feels very weak. I think the muscle weakness is from an injury in the rear deltoid that never healed

    Updated March 31st, 2015 at 09:04 PM by __steve__

    Categories
    Uncategorized
  7. Tuesday, March 31

    by , March 31st, 2015 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    20 x 50
    odds = fly w/fins @ 100 pace @ 1:00
    -- holding 26s
    evens = EZ @ 1:30
    150 EZ

    10 x 25 flutter kick w/fins, hold best average @ 1:00
    -- 10-11s
    150 EZ

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

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3250


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

    Feeling a little perkier today, and my back wasn't giving me fits in the pool, though it now feels very sore.

    Spent most of the day planning more of our summer vacation. We're starting in Copenhagen and then going to Norway, Iceland and Scotland and flying out of London (after a couple days and a couple shows). I'm tempted by a Game of Thrones tour in Akureyri Iceland! The trip will kill LCM nationals at Spire this year. But I don't really mind since I'm at the top of my age group and don't like long course much.

    Updated March 31st, 2015 at 10:52 PM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 04/01/2015

    by , March 31st, 2015 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    8 X 50 kick--25 fast/25 moderate-- 1:15
    1 X 100 swim

    1 x 100 moderate 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 50 easy 1:45
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  9. Monday, March 30

    by , March 31st, 2015 at 10:42 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    DB rows, 40 x 4 x 6
    rear delt flys, 75 x 4 x 8
    extreme angle squats on boxes, 35 x 3 x 8
    explosive leg extensions, 105 x 3 x 15
    face pulls, 70 x 3 x 25
    hib abdutors, 100 x 3 x 8
    kneeling ab crunches, 150 x 1 x 8
    good mornings, 90 x 2 x 5


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

    I had to cut my dryland routine a bit short. While doing the good mornings, I felt a painful twinge in my left lower back, which frightened me. I've never had any pain there before. I stretched for about 10 minutes then left. My dr prescribed a stronger antibiotic and prednisone for the ear infection. Hopefully, that will help. The prednisone might be good for the back as well. It didn't feel as bad this morning, though I think it might cause me to be done with drylands until after nationals. Maybe just some core work. I'm off the pool.
  10. Week 131 - Tuesday

    by , March 31st, 2015 at 08:48 AM (After a long rest)
    I once again slept solid last night but woke tired. I hauled myself up and headed to the pool for a dryland and easy swim day.

    5x(1:30 on vasa swim trainer, :30 rest)
    3x(extended flutter kick, oblique crunches, leg lift, planks, extended flutter kicks) done as :45 on and :15 transition. With 1min at the end of each round.

    Swimming
    400 free with snorkel
    8x50 catchup on :45
    4x100 kick with fins on 1:30
    4x100 free on 1:15
    200 easy

    I was tired today. I have a day trip to Phoenix today. I arrive at lunch time have one meeting and then head home. Not a very environmentally friendly day. The guy I am traveling with is staying through Friday. I get back late so will likely have a short sleep night tonight. I have not checked my schedule tomorrow but hopefully it will be an easy day(who am I kidding) but I can but hope.
    Categories
    Swim Workouts
  11. Wow that felt good

    by , March 31st, 2015 at 07:25 AM (Mixing it up this year)
    A good butterfly set today.

    500 free
    500 free kick w/zoomers
    10x50@1:00 fly w/monofin went 41,41,41,41,41,41,39,39,38,38
    5x100@2:30 fly drills alt torque drill and scull drill w/paddles
    500 free kick w/zoomers strong

    Total 2500 yards
    Categories
    Swim Workouts
  12. Workout 03/30/15: morning

    by , March 30th, 2015 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    I had a wonderful weekend, starting with a snowy drive to Worcester, MA, for an New England Masters coaches clinic on Open Water, where I was finally able to meet Elaine Howley and Greg O'Connor in person, as well as Jen Dutton. I actually swam Kingdom Swim a couple of years ago with Elaine but we never connected. They shared from their vast experience on OW, from training, strategy, and administration with the ten of us that were able to make the trip. Yesterday was also a great day, as our church plant celebrated our second year anniversary with a special late afternoon service and meal afterwards. A super end to the weekend.

    Today I was able to sneak in a quick swim before work, one that I seem to do much to often ...

    200 Fr/200 Bl/200 IM drill
    600 Shark Swim
    1 x Noah's Ark with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------
    Categories
    Swim Workouts
  13. 3|30|15 SCM and drylands

    SCM

    4 x 25 free on 0:20 with fins and snorkel

    18 x 50 on 1:00 with fins and snorkel as 25 fast / 25 easy free
    • fasts were in order of: free / head-up free with dolphin kick / fly

    4 x 25 free on 1:00 with fins and snorkel (max effort without thrashing)

    Did stretching and worked chest, back, and lower back

    Updated March 30th, 2015 at 09:19 PM by __steve__

    Categories
    Uncategorized
  14. Week 131 - Monday

    by , March 30th, 2015 at 07:04 PM (After a long rest)
    I slept most of the day yesterday. I felt awful after practice and I have blisters on my chin, in my hair, in my mouth, up my nose and in my ear on the right side. I feel like the elephant man. Despite feeling bad and sleeping on and off all day yesterday I slept all night. When I got up this morning I felt much better. After doing my normal routine of getting dressed, brushing my teeth, and eating I realized I must have not only set the alarm on my bedside table but somehow changed the time on my clock by two hours so instead of it being 4:30am it was actually 2:30am. Instead of going back to bed I took the opportunity to read which made a nice change. I was not expecting much in the pool today but swam really strong. The pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    10x300 pull with paddles on 4mins
    100 easy
    10x50 kick on 1:10

    Warm down
    100 easy

    The 300s long course we're tough starting out at 3:30s and holding this pace through 7 and then going 3:02,3:04,3:05 on the last three. The rest of the workout I used as a long warm down. I was pooped. I recall last summer doing 4x400s on 5mins but this was much harder. Probably a combination of the extra yardage and feeling a little run down before I started.

    After practice I phoned my GP and made a follow up appointment for 4pm today. I just got back from my appointment where she diagnosed my condition as shingles and is thinking my ear ache may have been a side affect from this. I am now on an anti viral drug and she is telling me it may take 10-15 days before I feel better which sucks with nationals 24 days away. I am trying to stay positive. I don't need to stay out of the water but I do need to rest which as those who know me know is not my modus operandi.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 03/31/2015

    by , March 30th, 2015 at 11:28 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    6 x 50 kick 1:20

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds, choice

    6 X 200 pull 3:20
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  16. Sun, March 29

    by , March 30th, 2015 at 11:25 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 chest press fly
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main Sets:

    8 x 50 burst SDK + cruise @ 1:15
    100 EZ

    10 x (25 AFAP w/fins + 75 EZ)
    -- 5 kick, 5 swim
    50 EZ

    5 x 50 free w/paddles
    50 EZ

    Total: 2950


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

    I felt like garbage yesterday, and it took a lot of mental will power to get through that fairly easy workout. And thanks to the Ft. Pitt bridge closure, it took me 90 minutes to drive home. I sleep 9+ hours last night and still feel poorly. At this point, I fear I may have to cancel Zones. I'm not going to swim sick again. I obviously had an ear infection at Albatross and it didn't go so well. And I'm not even sure my sinus infection is fully gone ... I'm feeling awfully discouraged.

    I'm getting to head to the gym today.
    Categories
    Swim Workouts
  17. Deck Entered the 200 Fly

    by , March 30th, 2015 at 07:32 AM (Mixing it up this year)
    I deck entered the 200 Fly this weekend and havent' swam that fast since 2011, went 3:13. Made finals and yes swam it again in 3:17. Pleased with the result.

    500 free
    500 free kick w/zoomers

    2 times thru w/paddles & bouy
    3x100@1:30 free R1 held 1:23 R2 held 1:21
    200@3:00 free R1 went 3:46 R2 went 3:41

    5x100@1:45 free w/snorkel went 1:36, 1:36, 1:34, 1:34, 1:33

    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  18. 5000--1650 pace work

    by , March 29th, 2015 at 05:42 PM (Alex's swim journal)
    5000 SCY/1:30:30

    Warm-up:
    400 fr EZ on 7:00
    4 x 100 fr on 1:45 (1:26-1:28)
    4 x 50 on 1:00
    4 x 25 on :30

    Set 1 (1100 on 20:00):
    10 x 100 fr on 1:45 (mostly 1:27s)
    100 bk recovery

    Set 2 (1100 on 20:00):
    10 x 100 fr on 1:45 (1:27-1:29)
    100 bk recovery

    Set 3 (1100 on 20:00):
    10 x 100 fr on 1:45 (mostly 1:29; last 3 or so in 1:30-1:31)
    100 bk recovery

    Cool-down
    10 x 50 fr on :50/:55
    100 bk EZ
    Categories
    Uncategorized
  19. 3|28|15 SCM

    Did weighs yesterday, worked chest, back, shoulders, biceps, triceps, quads, behind, and then stretched.

    SCM - 45 minutes

    4 x 25 fr on 0:20, with fins / snorkel
    10 x 25 fr on 1:00, with fins, hypoxic (13's)
    20 x 25 fr on 0:30, with fins, breathe every 2nd stroke (left - evens, right - odds)
    20 x 25 fr on 0:30, with fins / snorkel, sprint form but slow
    20 x 25 drills on 0:30, with fins / snorkel
    4 x 25 combat stroke
    Categories
    Uncategorized
  20. Sat., March 28

    by , March 28th, 2015 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    650 various
    100 scull
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main sets:

    2 x 100 fly w/fins (:5 break @ 25s) + 100 EZ

    8 x 25 fly w/fins @ 100 pace @ :40
    100 EZ

    20 x 25 back w/fins @ 100 pace @ :40
    100 EZ

    8 x 50 free w/paddles @ 1:00
    100 EZ

    Total: 2850


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

    I drove to Sewy and found the pool closed for a kids' event (not listed on the website). I had to wait 45 minutes, so I stretched/did yoga and sat in the hot tub for awhile. I was beat after yesterday's workout, and still felt tired today. I'm sick of feeling run down. Between the sinus infection and follow on ear infection, I've been out of sorts for 5+ weeks. If I don't get better soon, I won't be too jazzed up about racing ...
    Categories
    Swim Workouts