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  1. Sarasota Y Sharks Masters 5:30 AM Workout 06/23/2016

    by , June 22nd, 2016 at 11:30 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 X 200 IM 4:00
    4 x 50--1 of each-- 1:15 #4 on 1:30
    Two rounds

    2 X (5 X 150 2:30 2:15
    Round 1 interval left, 2 right.
    Pull--last 50 fast on all 10

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  2. Week 195 - Tuesday

    by , June 21st, 2016 at 09:38 PM (After a long rest)
    Work has been rough yesterday and today but I had a decent night of sleep. I woke up tired but got going pretty quick and was looking forward to my workout this morning.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    20x50 with snorkel at 1000 race pace to my feet on :50
    300 easy

    i had to cut my swim workout short today so the pool could be flipped. I was able to hold :29/:30s on the 50s and finished with a :27 to my hand.

    I am swimming my first LCM meet on Saturday in frisco. I signed up for the 200 and 50 free. I would have liked to have swum more events but my daughter has a meet and I need to be back in rockwall to be dad.
    Categories
    Swim Workouts
  3. Week 195 - Monday

    by , June 21st, 2016 at 09:33 PM (After a long rest)
    My daughter swam at the Bill Nixon invite, a 4 day AA level meet in Mansfield which is about 50 miles from our house and about a 90 minute drive in traffic. We ended up staying in a hotel so that we did not have to go back and forth. I was on deck being dad and also coaching the seniors. Across the board we had an awesome meet with one of my swimmers get an Olympic Trials cut in the 4IM. I also had 4 kids get Junior Nationals times and another 10 or so Futures cuts. We had an awesome meet across the board. My daughter swam 7 events and did 7 best times including another 13 second drop in the 200 back(she is 12 and just missed the sectionals time). Air quality in the pool got bad as the meet went on and she had a tough finals session and final day at the meet but I think she could get the sectionals time this season.

    As as a result of being on deck and away from rockwall I was unable to swim so had a few days off. Despite sleeping ok on Sunday night this morning came too early and I felt the time out of the pool. Luckily the pool was setup scy so I sort of got off easy.

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

    Main sets
    9x300 free on 3:30 descend 1-3,4-6,7-9
    6x125 kick on 2:15

    Warm down
    200 easy

    I took forever to get loose and despite the time off over the weekend my elbow hurt like heck until I got warm. On the 300s I descend from 3:15-3:05. By the end I felt pretty good. On the 125s I was coming in on 1:50s
    Categories
    Swim Workouts
  4. Week 194 - Thursday

    by , June 21st, 2016 at 09:24 PM (After a long rest)
    This is a catchup blog entry from last week.

    My Elbow was still hurting so I kept the swim portion short.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    5x200 easy free with :15 rest
    Categories
    Swim Workouts
  5. Sun-Mon, June 19-20

    by , June 21st, 2016 at 12:54 PM (The FAF AFAP Digest)
    Sunday Drylands:

    I ventured to the Lebo pool for adult swim, but the pool was closed for a swim meet. Shut out again! Because of Father's Day, I didn't have time for a long drive to swim elsewhere. So I contented myself with a couple miles on the treadmill and some drylands at home before dinner.

    rehab ex
    double rope slams, 3 X 10
    alternating rope slams, 2 X 50
    med ball slams, 15
    single leg stand on bosu in streamline, 1:00 each leg
    supine flutter kicks in streamline in bosu, 2 x 100
    hammers, 20 X 2 X 30
    overhead press, 20 X 3 X 10
    kettleball swings, 2 X 15
    power wheel roll outs with knees on bosu, 3 X 10
    extreme angle ISO squat, 4:00
    TRX knee ins, 2 X 10
    TRX squat jumps, 10
    TRX windmills, 25


    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 X 25 scull + 25 free with paddles
    4 X 50 burst + cruise
    50 EZ
    5 X (50 AFAP + 150 EZ)
    50 EZ
    10 X 50 with paddles
    odds = free
    evens = back
    150 EZ

    Total: 2650 m


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



    Whew, the long course all out 50s were tough. The one that I did fly seemed interminable.

    I was hoping to swim long course again today, but I am stuck at the house waiting for a repairmen who is already quite late. While we were at the beach, there was a power outage. That outage apparently fried our Verizon Fios box because we've had no internet, wifi or TV since Saturday. It's like the stone ages here! I think my only swim option is to go to Bethel Park tonight.

    Starting to get excited about going to the Olympic trials with my daughter.

    Updated June 21st, 2016 at 08:12 PM by The Fortress

    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout 06/22/2016

    by , June 21st, 2016 at 11:34 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    8 X 50 kick 1:20
    1-4: moderate 5-8: fast

    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 x 50 fast 1:15
    1 X 100 easy 2:15
    Four rounds--choice/ easy swims:free

    6 X 200 pull 3:00
    negative split all 6

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 06/21/2016

    by , June 20th, 2016 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    1 X 100 faster 2:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    Two rounds

    2 X 100 IM 2:00
    2 X 50 stroke 1:15 #2 on 1:30
    Four rounds--50's are choice

    5 X 250 pull 3:45
    Build final 50 to fast

    WARM DOWN: 3 X 50 easy

    4400M
    Categories
    Swim Workouts
  8. Friday June 17

    by , June 17th, 2016 at 09:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    Warm up:

    500 various
    100 scull
    6 x 50 fly drills
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:15-1:30
    100 EZ

    2 rounds w/fins:
    4 x 25 fly @ 100 pace
    :40-45 rest
    4 x 25 back @ 100 pace
    :40-45 rest
    4 x 25 breast @ 100 pace
    :40-45 rest
    4 x 25 free @ 100 pace
    :40-45 rest

    R1 done @ :45, R2 done @ :40

    200 EZ

    10 x 25 kick hold best average @ :45
    100 EZ

    Total: 2800


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

    Got in a swim at the Y. Nothing too tough. I was a bit tired from sunshine and cocktails. Leaving for home tomorrow am. I don't really want to leave! But recognize that I need to do some AFAP long course 50s.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 06/20/2016

    by , June 17th, 2016 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 400 kick + 100 swim

    4 X 50--fast-- 1:15
    1 X 200 moderate 4:30
    Three rounds--choice

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

    4100M
    Categories
    Swim Workouts
  10. Tues, Thurs, June 14, 16

    by , June 16th, 2016 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    300 various
    5 x (25 scull + 25 free w/paddles)
    50 EZ

    8 x 25 power kick to 15 m @ :45
    50 EZ
    8 x 25 burst + cruise @ :50-1:00
    50 EZ
    8 x 25 power kick to 15 m @ :45
    50 EZ
    8 x 25 burst + cruise @ 1:00
    50 EZ
    8 x 25 power kick to 15 m @ :45
    200 EZ

    2 rounds:
    10 x 25 @ 100 pace
    150 EZ


    Total: 2800



    --Tried to swim on Wednesday, but there were thunderstorms in the afternoon, which closed the pool.



    Thursday: Swim/SCY/Solo @ Wilmington Y

    Warm up:


    500 various
    100 scull
    8 x 50 free w/paddles @ 200 pace @ 1:00
    150 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    6 x (broken 50s fast + 100 EZ)
    -- break for :10
    extra 100 EZ at end

    6 rounds w/fins:
    1 x 50 free w/paddles @ 100-20 pace @ 1:00
    1 x 50 kick @ 200 pace @ 1:00
    1 x 50 EZ @ 1:15

    100 EZ

    Total: 3650


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


    Having a fantastic time at the beach. Managed to drag myself away this am for a longish workout today, but had sunshine all afternoon afterward. Cocktail time!

    Updated June 16th, 2016 at 07:43 PM by The Fortress

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 06/17/2016

    by , June 16th, 2016 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    5 x 100 kick 2:30
    Second 50 fast

    3 x 100 strong 2:15
    1 x 50 easy 2:00
    Four rounds--choice

    2 X 400 pull 6:30
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  12. Week 194 - Wednesday

    by , June 15th, 2016 at 09:20 PM (After a long rest)
    I had a good night of sleep but my elbow hurt this morning. I think I slept on it in a weird position because it ached in a slightly different place. I have a Dr appointment tonight and I hope I walk out like last time feeling much better.

    The pool was setup scy.

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

    main sets
    5x100 IM on 1:40
    16x50 free at 200 race pace on :55
    200 easy
    12x75 kick descend 1-3,4-6,7-9,10-12 on 1:15
    16x25 odds underwater, evens no breath free/fly on :40

    warm down
    200 easy

    We had a lot of our younger masters swimmers around me this morning and somehow I always swim well when they are racing me. I descended from 1:10 to 1:06 on the 100 IMs. i held :26s on the race pace 50s but felt flat and slow despite the good times. I have been quite consistent on this set for a while but have been all over the place from a feel perspective. I was holding 1:05-1min on the kick.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 06/16/2016

    by , June 15th, 2016 at 11:48 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 50 kick 1:20
    1 X 50 easy swim

    1 x 200 IM--strong-- 4:00
    1 X 50 easy 1:30
    Four rounds

    8 x 150 pull 2:15
    1-4: negative split
    5-8: last 50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  14. Week 194 - Tuesday

    by , June 14th, 2016 at 09:36 PM (After a long rest)
    I had a great night of sleep and woke before my alarm went off this morning. Today was an early dryland and swim double. My son got up and joined me at the gym.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :55
    20x50 on :50 at 1000 pace to my feet
    300 easy

    one of my training partners was traveling to Tulsa today and was staying in a small hotel. He really wanted to do today's workout so a group of face timed him as we did our core workout. It was kind of crazy but fun and we got a few looks from folks working out, outside our training group.

    I felt surprisingly good in the pool today and even had some easy speed. I started out at :30 but dropped to :29s around #8 and then around #16 went :28s and finally finished with a :27.
    Categories
    Swim Workouts
  15. Workout 06/14/16: evening

    by , June 14th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Last week was a bit of a whirlwind with Preston's graduation, a few family parties, my daughter home for a visit, and a quick trip to Americade with my friends. My son was the recipient of a scholarship from the local library and was really digging the final chapter of his high school career. Today Lena and I went on a beautiful motorcycle ride, north to Manchester, VT, to the Vermont Country Store [pwb - this would be a great stop for you and the family if you are in the southern part of the state] then south on winding Rt 100 to Wilmington and then back home.

    200 swim/100 kick/200 pull
    300 pull [every 3rd lap fast]

    3x
    - 25 easy, 25 build, 50 DPS
    - 25 Stroke, 75 dps
    - 75 dps, 25 fast stroke
    [:05 sec going across, :15 sec rest between lines, masters minute between rounds]

    4 x 25 @90% on :50 [did IMO]
    200 loosen and out
    [Masters/Rec/2000 yds/45 min]
    -------------------------------------
    I swam with Matt and Tim was on his own. This is one of my taper workouts...Tim is doing a "homegrown" half Ironman DIY this Sunday and was looking for a change of pace. Good swim. We're off to Cleveland for orientation this weekend, leaving Friday morning and returning Sunday. I will have my suit, but the masters team that meets at my son's college has an 11am practice on Sunday. With a solid 500 miles/8 hour drive (without a stop for supper), I know that I will not be able to make that time.

    Oh, my son just noticed that this is blog post #700. Not too shabby!
    Categories
    Swim Workouts
  16. 6|14|16 SCM

    400 fr easy
    10 x 25 fr hypoxics
    1 x 25 br
    7 starts from block to 14 - 17m
    bubble rings with fins
    UW's with fins

    Updated June 14th, 2016 at 08:40 PM by __steve__

    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters 5:30 AM Workout 06/15/2016

    by , June 14th, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    10 X 100
    2 on 2:00
    4 on 1:45
    4 on 1:40

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    2 X 100 kick 2:30
    1 X 100 swim 2:00
    6 X 50 kick--fast-- 1:20
    1 x 100 swim --

    1 X 200 moderate 4:00
    1 X 50 @ 100% 1:30
    Four rounds--choice

    10 X 100
    odd: moderate on 2:15
    even: fast on 3:00
    #9/10 are swim down on 2:15

    4000M
    Categories
    Swim Workouts
  18. Week 194 - Monday

    by , June 13th, 2016 at 08:23 PM (After a long rest)
    I had a nice relaxing weekend with the family. We went to see "Now You See Me 2" yesterday afternoon and I really enjoyed the film. Late yesterday afternoon some really big storms came through Dallas and we got whalloped with a really big storm that caused flash flooding. Luckily we had no damage and we were home before the rain really hit hard. I ended up going to bed early and slept really well until about 1am. Unfortunately from 1am on I slept poorly. Despite being tired I got up and headed to the pool but this was not my best practice!

    Pool was setup LCM

    warm up
    400 free with snorkel
    6x 50 catchup on :55

    main sets
    6x100 kick on 2mins descend 1-3,4-6
    10x300 with paddles on 3:45 descend 1-3,4-6,7-9 and hold #10 at same pace
    8x50 with snorkel as 25 streamline kick, 25 overkick free on 1:15

    warm down
    200 easy

    i descended from 1:45-1:40 on both descends. On the 300 I was tired and held mainly 3:35s but on the last few I had to work really hard to hold that interval. I have been wearing Kinesiology Tape for the past week and after about #5 the tape started to come loose and by #7 the tape was impeding my swimming. I finally managed to rip the tape off between 7 and 8.

    After practice ice I iced and for the first time took some ibuprofen for my elbow. As I write this my elbow is feeling much better and I plan on taking some more ibuprofen and icing for longer tomorrow.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 06/14/2016

    by , June 13th, 2016 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    4 X 50 kick 1:20

    2 X 100 build 2:00
    3 X 50 strong 1:20
    Four rounds--choice

    8 X 100 free 2:10
    Strong on all 8--85/90%

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  20. Sunday June 12

    by , June 13th, 2016 at 09:32 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    Warm up:

    500 various
    100 scull
    5 x 50 free w/paddles @ 200 pace
    50 EZ

    Main sets:

    8 x 25 burst + cruise various @ :45-1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 2:45-3:00
    -- 8 swim, 2 kick
    100 EZ

    6 rounds:
    4 x 25 IM order @ :45
    1 x 25 EZ

    150 EZ

    Total: 3200


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


    After a few hours on the beach, I ventured off to the Wilmington Y for a pretty standard sprint workout. The pool isn't too bad by Y pool standards. 4-5+ feet deep with cool water and a few pace clocks. I find it a bit hard to tear myself away from the beach/family to go swim at the Y. My son just arrived, so I won't go today. I may swim in the ocean, but right now the current looks very strong. Husband+ daughter+son are on a run right now, but I am heading to the beach!
    Categories
    Swim Workouts