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  1. Week 203 - Wednesday

    by , August 24th, 2016 at 10:27 PM (After a long rest)
    I again slept great last night.

    The he pool was setup scy

    warm up
    400 left arm pull with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    main sets
    4x200 descend 1-4 streamline back kick with fins on 2:30
    8x(100 kick with board on 2mins, 50 kick with board on 1min, 50 kick afap on :40)
    8x(50 streamline back kick with fins afap on 1min, 50 streamline back kick building to afap on 1min)

    warm down
    200 easy

    i was 2:10,2:07,2:05,2:03 on the 200s back kick with fins. On the 100s kick I was holding 1:25/1:26s, on the 50s I held 41s on the easy one and then :35/:36 on the afap one. On the afap 50s with fins I was holding :24s.
    Categories
    Swim Workouts
  2. Week 203 - Tuesday

    by , August 24th, 2016 at 10:18 PM (After a long rest)
    It's been a busy week but luckily no travel. My kids started back at school yesterday and I was back coaching the senior group. It was terrific seeing the kids again and despite it only being a few weeks it felt much longer. Both my kids like there teachers and seemed to be ok being back at school. My daughter has moved up to the racer group(13-14) and has a new coach who we both know and she likes. She is 13 next month but it's so hard to think she is will be a teenager.

    I had had a good night of sleep on Monday and was back in the gym at 4:30am. Oh it was early!!!!

    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    20x50 kick best average on 1min
    12x25 underwater with fins on :35
    200 easy

    i was able to hold :40/:41 throughout the 20x50s kick.
    Categories
    Swim Workouts
  3. Mon-Wed Aug 22-24

    by , August 24th, 2016 at 09:32 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo

    1700 EZ


    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    50 EZ
    12 x 50 various
    100 EZ

    Total: 2200 m



    Wednesday: Swim/SCY/Solo:


    1300 EZ




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


    Since there are only a few days until my LCM meet, I've decided to take it a bit easy and do a couple SCY workouts. There are a whole 46 swimmers entered in the meet thus far. Fingers crossed for good weather. Going to go hit the foam roller tonight for the first time in ages.

    Updated August 26th, 2016 at 11:04 AM by The Fortress

    Categories
    Swim Workouts
  4. 8/22/16 Solo swim

    Only had time for a rather quick swim before work this morning. I may use this one as a "test set" down the road.

    500 swim

    4 broken 500's
    --rest 10 after each swim and rest 60ish between 500's
    1) 200/200/100
    2) 200/150/100/50
    3) 200/100/100/100
    4) 200/100/50/50/50/50

    200 easy swim

    2700

    That's it. Nothing special or exciting here. I felt pretty good and was able hold pace.
    Categories
    Uncategorized
  5. Week 203 - Monday

    by , August 22nd, 2016 at 03:27 PM (After a long rest)
    I had a restless night last night and kept getting up throughout the night. Surprisingly I swam ok today.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on 1min
    6x300 streamline kick with fins on 4mins
    8x50 kick on :50 descend 1-4,5-8
    4x100 kick on 1:30 descend 1-4
    12x25 underwater on :40
    Categories
    Swim Workouts
  6. Week 202 - Saturday

    by , August 22nd, 2016 at 03:24 PM (After a long rest)
    I finally took some ibuprofen before bed and had a much better night of sleep.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip drag on 1min
    16x100 kick with fins on 2mins best average
    12x50 kick on :45

    i held :56/:57s on the 16x100s and finished with a :53
    Categories
    Swim Workouts
  7. Sat-Sun Aug 20-21

    by , August 22nd, 2016 at 11:51 AM (The FAF AFAP Digest)

    Saturday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    6 x (25 AFAP free + 75 EZ)
    3 x (50 AFAP + 150 EZ)
    6 x 50 various
    100 EZ

    Total: 2550



    Sunday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    16 x 50
    odds = fast @ 100 pace, 2 x IM order
    50 EZ
    8 x 50 various @ 1:10
    100 EZ

    Total: 2300



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


    Finished a full three weeks of LCM only training. I fear I'll be a little rusty when short course season starts without any work on starts, turns, SDKs, etc. But swimming options are very few here in the summer, particularly in August with all the pool closures. Today, I'm going to do an easy workout at LA Fitness.

    I entered one of the last LCM meets of the year a couple hours from my house on Saturday: 50 breast, 50 free, 100 back. It will be a small very fast meet, so I may not get enough rest for the 100 back. I haven't been training too much the last couple months, which has been a nice break, but I should have enough in the tank for a couple 50s. Hope the weather cooperates.
    Categories
    Swim Workouts
  8. 8|20|16 SCM

    Swam on the 19th, was similar to the 18th

    8|20 was easy to remember:
    150 fr and 25 br warmup
    20 x 25 fr NB on 1:00
    20 x 25 kick, touch and go (dolphin out / frog in)
    300 of easy drills and slow fr


    Started to feel burning on last few lung buster NB's. Never done more than 12 before this I think.

    Starting to recover feet higher during frog kick. Doesn't help preload the kick, in fact hinders it a little, but it is definitely more streamlined. Br is so technical.



    Plan to hit the gym this evening, might even run a little. But my right foot's skin is torn up for some reason. Have a torn callus on the bottom, the big toe has those skin splinters (I use to get as a kid from running around in the pool), and the skin is dry. Not sure why just the right foot is affected. Both feet however, have MF blisters. Need to spend a week in aruba soon to heal everything again. I wish!

    evening: 8|21 1.62 mile run in 13:33 88F

    Updated August 21st, 2016 at 09:27 PM by __steve__

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    Uncategorized
  9. Week 202 - Friday

    by , August 19th, 2016 at 10:17 PM (After a long rest)
    To say yesterday was a long day was an understatement. I was on the 6am flight to Washington DC and then my flight back from DC was delayed 2 hours arriving back at the airport at 11:30pm which resulted in a 12:30am bed time. The alarm went off way too early this morning.

    Today the the pool was setup as scy

    400 left arm swim with snorkel
    6x50 left arm finger tip drag on 1min
    16x25 kick afap on :40
    8x75 kick on 1:10
    4x(100 on 1:45 as odd lengths left arm fly, even lengths left arm back drill, 100 kick on 1:45, 100 alternating streamline back and butterfly kick on back on 1:45)
    200 easy
    Categories
    Swim Workouts
  10. 8|18|16 outside pool

    1036 flutter kick to loosen the ankels
    206 drill
    4 x 25.8 UWDK / 25.8 frog kick on back on 2:00
    518 one arm drill, breathe 2x each stroke
    310 drill
    several 15m sprints
    several 15m sprints from block

    drylands for upper body about 30 min


    Feel bad for the younger swimmers involved with the recent development.

    Bolt ran his slowest 200 in 19.79, but everyone else was slower too. It rained, I guess a wet track means a less traction
    Categories
    Uncategorized
  11. Tues-Thurs, Aug 16-18

    by , August 18th, 2016 at 02:29 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 free)
    10 x 50 burst dolphin kick + cruise
    100 EZ
    4 rounds:
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 50 EZ
    8 x 50, alt 2 swim w/paddles, 2 dolphin kick on back
    100 EZ

    Total: 2400 m



    Wednesday: Drylands:

    Did drylands in our workout room while watching the Olympics, including:

    power wheel roll outs
    extreme angle iso squat
    supine flutter kicks in streamline on bosu
    TRX rows
    reverse flys
    kettleball swings
    hammers
    single leg deadlifts
    single leg stands on flat side of bosu
    ??



    Thursday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) @ 1:10
    4 x 50 burst + cruise @ 1:10
    50 EZ
    4 x (50 AFAP + 150 EZ)
    16 x 50, alt 2 swim w/paddles & 2 dolphin kick on back
    100 EZ

    Total: 2650 m


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


    More long course. I haven't been in a short course pool since I was on vacation the end of July. Feels a bit weird.

    I've been following the Lochte-Feigen-Bentz-Conger story on swimswam. The comments are pretty interesting. The Brazilian video seemed inconclusive to me, and doesn't really support the Lochte lying narrative exactly. But if what the AP is reporting is true, and it's only hearsay, this is a disaster.

    https://swimswam.com/globo-com-repor...n-altercation/

    http://summergames.ap.org/article/2-...e-pulled-plane

    https://swimswam.com/report-conger-b...ry-fabricated/

    Updated August 18th, 2016 at 04:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. 8|17|16 Outside @ 25.8 yd pool

    10 min with MF

    3x (4 x 25.8 flutter kick on 0:30) on 3:00

    4 x 51.6 fr from block on 3:00 as 25.8 fast / 25.8 slow

    3 x 51.6 fr from block on 5:00 as 25.8 fast / 25.8 slow

    2 x 51.6 as 25.8 fr / 25.8 br

    3 min with MF

    5 min extremely slow fr drill (like 1:20 a lap), try to kick six beat and not use catch-up
    Categories
    Uncategorized
  13. Week 202 - Wednesday

    by , August 17th, 2016 at 10:23 PM (After a long rest)
    I was in Birmingham, Alabama yesterday but got home around 7pm. I went to bed pretty early and had a good night of sleep. I have been using fins a fair amount the past couple of weeks and my feet are pretty cut up, so this morning brought a short pair of socks to try to protect the blisters on my feet. It feels a little bit like a no win right now.

    The pool was setup scy for the first time in a while today.

    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x50 streamline back kick with fins on 1min
    400 kick on 6mins
    300 kick on 4:30
    200 kick on 3mins
    100 kick on 1:30
    16x25 underwater with fins on :40

    I held :25/:26 on the 50s kick with fins. This hurt! The 400,300,200,100 kick was done without fins and was pretty much touch and go.
    Categories
    Swim Workouts
  14. 8|16|16 outside

    Swam on the 13th for about an hour of the typical - SCM pool


    Moved my daughter back to Clemson on the 14th, then went for a 20 minute OW sprint swim in lake Jocassee. Wore board fins and snorkel. Sprints were 0:20 to 1:30 long, with easy br or scull floating for recovery. Forgot to bring my recognition buoy, so I was on a constant lookout for boatorist. This lake is somewhat clear for warm freshwater. I also got spooked from swimming upon a stream of moving bubbles which concluded with a disruption of sediment at bottom (gator?)



    Today: SCY outside pool
    208 yds easy kick with MF

    1 x 52 fly with MF

    5 x 52 fr with MF on 1:30

    10 x 52 fr with MF on 1:00

    11 starts off block + B/O + 3 strokes
    • easy br back to wall

    208 of easy freestyle

    5 x 26 fr easy sprint hypoxic on 0:50


    Measured this pool with my tape roll to confirm my prior doubts due to times and satellite imagery: 26 yards.
    Google maps is pretty darn accurate if done correctly (taking account gutters and shadows).
    Categories
    Uncategorized
  15. Week 202 - Monday

    by , August 15th, 2016 at 10:09 PM (After a long rest)
    I once again woke up throughout the night in pain. I think my elbow stiffens up when I don't move it and then when I do move the pain wakes me up. I woke up to rain this morning which is a rare August occurrence in Texas.

    The he pool was setup LCM again today.

    400 left arm free with snorkel
    6x50 left arm finger tip drag drill on 1min
    8x200 streamline back kick with fins on 3mins
    12x100 streamline back kick with fins trying to go 15m underwater off start and turn on 1:30
    6x50 streamline kick with snorkel on 1min
    Categories
    Swim Workouts
  16. Aug 14 & prior

    by , August 15th, 2016 at 01:28 PM (The FAF AFAP Digest)
    Various solo long course workouts:


    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x 50 burst + cruise
    6 rounds:
    4 x 50 @ 200 pace
    1 x 50 EZ
    odd rounds = kick, even rounds = swim
    100 EZ after

    Total: 2500 m


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    4 rounds:
    broken 100 backstroke, pretty fast
    100 EZ
    10 x 50 various
    100 EZ

    Total: 2300 m


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    3 x (50 AFAP + 150 EZ)
    3 x (50 @ 100 pace + 50 EZ)
    6 x 50 DPS back w/paddles
    100 EZ

    Total: 2250



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


    I haven't blogged for a few days. I was just too caught up in the Olympic viewing and coverage. It takes awhile to read all the SwimSwam comments! I did a few drylands at some point that I don't recall. And I've done 3 long course workouts at Lebo during the hour of adult swim. Suffering severely from Olympic swimming withdrawal.
    Categories
    Swim Workouts
  17. Week 201 - Friday and Saturday

    by , August 14th, 2016 at 11:00 AM (After a long rest)
    I got back from Detroit around 10pm on Thursday and had a good night of sleep. On Friday morning it took a little longer than normal to get up and get going.

    The pool was setup LCM

    Friday
    400 left arm swim with snorkel
    8x150 streamline back kick with fins on 2:15
    8x100 kick with fins as 50 fly kick, 50 flutter kick, on 1:30
    12x50 streamline kick on 1min
    6x50 kick afap on :45
    200 easy

    Saturday
    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x100 kick with fins best average on 2mins
    12x50 streamline kick on 1min
    200 easy

    friday was tough but primarily because I was tired, whereas Saturday was hard because I got after the 16x100s kick with fins. I was able to hold 1:04/1:05 average. I feel like I am not getting as good an overall physical workout by just kicking but I am keeping my heart rate up even on the longer kicking. I am also trying to mix fins and plain kicking.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 08/15/2016

    by , August 12th, 2016 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    5 X 100 2:00
    8 X 50 1:00
    50's: 1-4 long and smooth/5-8 descend to fast

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--first 25 fast-- 1:20

    4 x 50 1:15 #4 on 2:00
    3 X 100 2:15 #3 on 3:00
    Two rounds choice.
    50's: 3 moderate/1 strong
    100's: 2 moderate/1 strong

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 5:00
    2 X 200 3:20
    Two rounds, pull
    Negative split 200's

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  19. 8|11|16 and 8|12|16 SCM's

    8|11|16 SCM
    17 x 50fr on 1:10
    4 x 50fr on 1:00 as 35m ez / 15m fast
    10 x 50fr with fins on 1:00 as 35m ez / 15m (dolphin kick fr) fast
    700 of various drills

    8|12|16 SCM
    300 various with MF
    10 easy starts from block and moderate sprint to about 18m


    MF v3:

    • First fin was way too narrow for feet.
    • The XXL replacement dug deep holes in my toes which took 2 weeks to heal.
    • For the third I removed entire worthless binding from the foil and attached an old pair of silicone fins, but in a more natural position. Result is much more promising, however I should've allowed the sealant to cure another 24 hours as it started to separate

    Updated August 13th, 2016 at 11:15 AM by __steve__

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    Uncategorized
  20. Week 201 - Thursday

    by , August 11th, 2016 at 06:44 PM (After a long rest)
    Yesterday I flew back to Dallas and then flew to Detroit. I ended up having a tight schedule this morning and did a dryland workout at the hotel.

    15 mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    I had a terrible night of sleep and ended up taking Tylenol at about 1am. I ended up phoning my doctor this morning about my elbow. I just got voice mail.
    Categories
    Swim Workouts