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  1. Tuesday, March 24

    by , March 24th, 2015 at 02:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    650 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main sets:

    10 x 50 burst SDK to 15m+ then cruise @ 1:15
    100 EZ

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

    6 x (50 AFAP w/fins, broken for :10, + 150 EZ) @ 6:00
    -- 2 free, 2 breast, 1 flutter kick, 1 dolphin kick

    Total: 3100


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

    I was still pretty tired from weights, but got some speed work in. My right ear is still really painful and I can't hear that well, so I stopped into urgent care. I do have an ear infection. I wish I had hauled myself in sooner, but I was pre-occupied with the meet and travel. In retrospect, it likely affected my meet. Right now, my ear canal is so swollen that I can't get the darn drops down my ear ...

    Updated March 24th, 2015 at 09:22 PM by The Fortress

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/25/2015

    by , March 24th, 2015 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 200 3:20 --
    Two rounds. Round 1 intervals left,2 right

    5 X 100 kick 2:05
    Second 50 faster

    4 X (4 X 50--Descend each round 1-4
    Rounds 1/2 free on 1:00
    Rounds 3/4 stroke on 1:10

    8 x 200 pull 3:00
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  3. Monday, March 23

    by , March 24th, 2015 at 10:34 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    650 various
    100 scull
    100 torque drill w/paddles
    4 x 25 shooters w/fins2 :40
    100 EZ

    Main sets:

    20 x 25 fly w/fins @ 100 pace @ :45
    200 EZ

    3 x
    2 x 50 back w/fins @ 100 pace @ :15 rest (26 + 27 on all of them)
    150 EZ

    100 EZ

    3 x (25 AFAP breast + 75 EZ)

    5 x 50 free w/paddles
    100 EZ

    Total: 3250


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

    I was predictably sore from weights. In particular, I could feel the TRX work, which I hadn't done in ages since there is no TRX hanging in my gym. I think I will work on fast SDKs and free today. I will probably go hard this week and most of next and then crash rest for zones.

    I'm still worried about my right ear. I should probably go back to the dr and have it checked ...
    Categories
    Swim Workouts
  4. Easy Fly

    by , March 24th, 2015 at 07:30 AM (Mixing it up this year)
    Just an easy fly day to improve my back.

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    went 3:51, 3:40. 3:35, 3:23, 3:11
    500 free kick w/zoomers every 3rd 25 FAST
    500 free easy

    Total 3000 yards
    Categories
    Swim Workouts
  5. Week 130 - Monday

    by , March 23rd, 2015 at 07:32 PM (After a long rest)
    I have been feeling pretty cruddy for a couple of weeks and put it down to stress at work and stress associated with my sons concussion which I definitely have, however after the meet on Saturday I woke from a nap with an ear ache. Saturday night I slept solid but woke with the feeling like I had swallowed a broken glass. I ended up going to urgent care and found out I had a pretty bad inner ear infection. I was given a shot and put on a course of antibiotics. I woke this morning feeling SO much better. At practice I almost felt back to normal, and I now have no ear or throat pain, which is terrific because I am such a whimp when it comes to being sick. Its weird and I would be interested to hear whether other swimmers are the same way; I can put up with almost any level physical pain associated with swimming, but have almost zero tolerance for pain associated with being sick.

    Todays workout was fun and I swam pretty quick.

    Warm up
    400 free with snorkel
    10x50 catchup on :45

    Main sets
    4x(300 pull with paddles on 4mins (1:20 base), 200 with paddles on 2:30 (1:15 base), 100 free on 1:10)
    6x125 kick on 2mins

    Warm down
    10x50 with snorkel working on DPS on 1min

    I got to the pool early so did an extended warm up. On the main set I was cruising the 300s holding 3:05-3:07, I worked the 200s going 2:02, 2:01, 2mins, 1:58 by round and then tried holding 500 pace on the 100s going :58s throughout. Despite this being a tough set the kick sets was even harder. I was getting about 10 seconds rest on the 125's.

    Fingers crossed a good night of sleep and some more meds and I will be back to my normal self pretty soon.

    My son got his diagnosis today, and he has swelling of the brain consistent with a double concussion in a short space of time. He will heal and there will be no long term affects but he has to do half days at school for a while, no physical activity, no tests and as much sleep as he needs. I was somehow thinking I would be relieved by a diagnosis but honestly I am more scared. I am also now even more p*ssed off at the school and will be fired up when I meet with the principal. I just hope I am able to keep it together when trying to discuss this with them. I am not a very emotional person(perhaps its my British upbringing) but I have felt quite teary since my wife phoned with the diagnosis. I am guessing this is a natural reaction!
    Categories
    Swim Workouts
  6. 3|23|15 SCM, weighs, and stretching

    SCM
    20 X 25 on 0:40 flutter kick
    10 X 25 on 1:00 flutter kick
    450 of drills with fins
    8 x 25 on 0:30 head-up dolphin kick freestyle with fins / snorkel
    • 17-18s
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout 03/24/2015

    by , March 23rd, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 150 2:30
    1 X 100 1:30
    4 X 150 2:15

    8 X 50 kick 1:10

    6 X 100--choice--2:15
    50 perfect stroke/25 fast/25 easy

    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free 1:30
    Three rounds

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  8. Meet + Weights

    by , March 23rd, 2015 at 10:49 AM (The FAF AFAP Digest)
    Albatross Meet:

    50 back, 31.0

    This was a half second better than last year. I felt great the whole way with good execution until the finish, which I completely misjudged. I can't remember exactly how. Meters finishes are tricky for me, as I'm usually between strokes. Anyway, I had the longest glide imaginable and should definitely have taken another stroke. Jim said it was a "terrible finish." So I might have been a half second faster with another stroke, which would have been a fantastic time. Still, 31.0 isn't too bad.

    50 breast, personal worst

    I shouldn't have swum this event. I only had 15-20 minutes rest after backstroke. My heart rate wasn't down and I had no zip. Lesson learned. I also can't seem to do breaststroke anymore. Not sure what's wrong. I had two PRs last year in breast, but it's been awful lately. I'm going to scratch the 100 breast at zones and swim something else.

    very long break until about 7:30 pm ...

    50 fly, 29.8

    Decent time, but again I had execution problems. Had a terrible second breakout and should have ascended my kicks sooner. I often have poor breakouts on the second length in very deep pools; I guess it's harder to judge where you are. I really need to work on this in practice with a tech suit on. Still, this is the fifth time I've been sub :30. I'm the only 50 year old to break that barrier; next year my friend Susan Williams will be the second.


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

    Overall, not a great meet. But it was fun to see my PV friends. I really hated driving down late Friday night. I got in very late after coaching and it took a couple hours to fall asleep (2:00 am). I really don't want to repeat this pattern for zones. So if I have to cancel my masters practice because there are no subs, I will do that.

    My 50 fly and 50 back were FINA #1 last year by a good margin, and these times will likely be the same. I am very excited to age up next year for this meet. I will be aiming at the 50 back, 100 back and 50 fly world records, which are currently 32.6, 1:12.2 and 31.1 respectively.

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

    Sunday Weights

    I paid an exorbitant fee to drop in at a gym before driving home and did the following:

    TRX, various exercises for 15-20 min
    DB rows, 35 x 4 x 6
    leg extensions, 125 x 4 x 6
    good mornings 85 x 4 x 5
    kneeling ab crunches, 140 x 3 x 8
    seated low rows, 75 x 4 x 8
    back extensions w/plate, 25 x 3 x 10
    flutter kicks on bosu, 100
    tricep press, 50 x 3 x 8
    rehab ex

    Updated March 24th, 2015 at 02:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Getting my body back together

    by , March 23rd, 2015 at 07:28 AM (Mixing it up this year)
    Going mostly organic for the next 4 weeks. Hoping this will help a lot of health issues.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy holding 2:50's relaxed
    5x100 free w/snorkle maintain 6 beat kick
    500 free kick w/zoomers every 3rd 50 FAST

    Total 3000 yards
    Categories
    Swim Workouts
  10. Another 4000 in the cold pool

    by , March 22nd, 2015 at 09:04 PM (Alex's swim journal)
    Overheard someone complaining to the lifeguard about how cold the water in the YMCA lap pool was today; he told this person that the small warm-water pool was open (and 90 degrees!). I have to say the water feels really cold the first few laps, but it's just fine after that... if there were more light in this airplane hanger of a natatorium it might not feel as cold; sunlight makes everything seem warmer this time of year. The first main set in today's work out was to work on pace for the 1650... 1800 in 30:00 with the 50s meant to trick my body into swimming dream pace for a little bit, 100s and 200s were respectively right under and right over the pace I'd like to be able to hold later this spring (1:30/100). Here's how it went:

    Warm-Up (1200/27:00)
    400 EZ on 7:00
    4 x 100 fr on 2:00 (desc from 1:32 to 1:25)
    4 x 50 fr on 1:00 (:39-:40)
    4 x 25 fr on :30 (:19-:21)
    100 BK on 2:00
    3:00 rest

    MS 1 (1800/30:00):
    6 x 50 fr on :50 (:40-:41)
    6 x 100 fr on 1:40 (1:28-1:31)
    6 x 50 fr on :50 (:40-:42)
    3 x 200 fr on 3:20 (3:03, 3:01, 3:00)

    Recovery: 200 BK EZ

    MS 2 (500/10:00):
    20 x 25 on :30 (:18-:22)

    Cool-down: 200 BK EZ; 100 BR

    TOTAL: 4000 SCY/<1:18.00
    Categories
    Uncategorized
  11. Workout 03/22/15: afternoon

    by , March 22nd, 2015 at 08:00 PM (Maple Syrup with a Side of Chlorine)
    Easy swim today after work, mostly due to a stiff neck.

    200 free/200 back/200 IM drill
    600 free with snorkel
    100 loosen and out
    (Solo/Rec/1300 yds/25 min)

    Had a nice warm up in the sauna and will be sure to hit the hot tub tonight before bed.
    Categories
    Swim Workouts
  12. DAM Short Course Meet

    by , March 21st, 2015 at 08:32 PM (After a long rest)
    Today myself and 4 of my team mates attended the rescheduled DAM Spring meet at the Highland Park High School. Highland Park is a very affluent area of Dallas and I was expecting a nice new pool but that was most definitely not the pool we swam in. The pool looked like it was from the 1950s and was VERY dated and had the huge high gutters I recall from pools I swam in as a kid. The temperature of the pool was great but the shallow end was really shallow, the blocks were very short and the electronic timing did not work. Despite all this I had fun.

    After seeing Stephanie Stone and Bill Elizondo swim IMs at the SPMS scm meet in December I was motivated to enter the IMs. It made a nice change and in a sick way I enjoyed swimming them. I had a fun day going:

    4:37.x on 400IM
    2:07.3 on 200IM
    :57.7 on 100IM

    I had hoped to swim a little faster but all things considering I was happy. I did not die on any of these events and would have been curious to see splits however I doubt if I will ever see these due to timing. I doubt these will become staple events but I will definitely swim these again in the future.

    It was great catching up with flystorms!
    Categories
    Swim Workouts
  13. 4K: pace-100s workout

    by , March 21st, 2015 at 06:40 PM (Alex's swim journal)
    4400 SCY/1:20.00

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

    MS
    3 x 1100 on 20:00
    --swum like so: 10 x 100 fr on 1:45, 1 x 100 bk, :30-:40 rest, repeat.

    Water at the YMCA still pretty cool, which is hard getting in, but nice for these hard workouts... don't feel the muscle fatigue as much. My times on the 100s were not that great, I wanted them to be around 1:28-1:29, but each set would start off the first few reps at goal pace and then quickly slide back to 1:31-1:32. Toward the end of each set I would be struggling to keep it around 1:33-1:34. I was pretty tired out from yesterday's 5000, but that's not a very good excuse.
    Categories
    Uncategorized
  14. Hot day at the Y

    by , March 21st, 2015 at 11:29 AM (Mixing it up this year)
    The water was 86 degrees today. Yuck

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30,1:30,1:30,1:27,1:25
    500 kick on back w/zoomers
    500 free

    Total 2500 yards that was all I could trade then went to hot tub but 104 didn't seem hot enough after the hot pool
    Categories
    Uncategorized
  15. 5000 SCY... Waco YMCA finally re-opens its lap pool!

    by , March 20th, 2015 at 09:11 PM (Alex's swim journal)
    The heaters have apparently been fixed and the temperature was probably in the upper 70s for my lunchtime workout. Good for a long swim.

    5000 SCY/90 mins

    Warm-up (1600/29:00)
    2 x thru
    --2 x 200 fr on 3:30
    --1 x 100 bk on 2:00
    --1 x 100 kick
    --1 x 200 pull

    MS (3200/57 mins)
    4 x thru (continuous)
    400 fr
    100 bk
    100 kick
    200 pull

    Cool-down (200/4:00)
    4 x 50 fr, very EZ
    Categories
    Uncategorized
  16. Friday, March 20

    by , March 20th, 2015 at 03:59 PM (The FAF AFAP Digest)
    800 EZ
    30 min RC ex and stretching (did that yesterday too)

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

    I'm off to MD after work. I wish I could leave earlier, but that's life when there are no subs for your job. Feeling a bit testy, so I think the 5 days rest is having some effect.

    Looks like nationals attendance just exceeded 1300.
    Categories
    Swim Workouts
  17. First Day of Spring!! March 20, 2015

    by , March 20th, 2015 at 02:41 PM (Trying to Train Smarter, Not Just Harder)
    So, decided this morning to not bother with the meet this weekend - it's been a rough week for my hubbie, and we just really need to stay home. However I made that decision after workout.

    600 back/free
    300 kick
    200 easy pull
    6 x 100 pull @ 1:30 & 1:45
    4 x 150 free/back/free @
    8 x 50 fast/easy by 25 @ 1:00
    200 easy
    Categories
    Uncategorized
  18. 3|20|15 LCM - easygoing

    6 x 50 fr on 0:50
    2 x 50 combat stroke on 1:00
    800 drill with / without fins
    900 flutter kick, snorkel - 23:02
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters 5:30 AM Workout 03/23/2015

    by , March 20th, 2015 at 12:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    2 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2/3 right.

    3 X 100 kick 2:15
    4 X 50 kick 1:10--25 fast/25 moderate
    1 X 100 swim

    3 x 50 fast 1:15
    1 X 50 easy 1:30
    Three rounds, choice.

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    1 X 100 1:20
    1 X 200 2:40
    1 X 300 4:00
    1 X 400 negative split
    ##Pull##

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  20. Week 129 - Friday

    by , March 20th, 2015 at 10:42 AM (After a long rest)
    After yesterdays stress I was really tired this morning and had every intention of going easy but was thrown out of whack pretty quickly this morning. I for some reason took my wifes SUV to the pool, thus leaving the pool key which is on my key ring at the house, and also left my swim bag which had equipment plus goggles in it. Since I wear prescription goggles it really sucked today. The warm up felt off without my snorkel and generally I both hurt and felt out of sorts today. Our send off times were tough today.

    Warm up
    400 free
    6x50 catchup on :50

    Main sets
    4x(200 IM on 2:40, 4x50 drill, build on :50 by 25 and by stroke per round)
    100 easy
    16x25 free at 100 race pace with a turn on :40
    5x100 kick on 2mins best average

    Warm down
    100 easy

    I was holding between 2:25 and 2:30 on the IMs which normally feels ok, but today it hurt really bad. There were a lot of people coughing so I suspect the chlorine was high. On the 50s drill/swim I felt awful! On the 16x25s I was holding 12/13s to my feet which is good for me but again felt out of sorts. The kicks I had the guy in the next lane descending and while I held 1:21s throughout he dropped from 1:28 to 1:19 and of course me being me I could not back off. I am my own worst enemy when someone is in the next lane to me; my inner racer always seems to show himself no matter how tired I am

    My son seems much better today and we are off to the neurologist this afternoon, so fingers crossed he gets a good report.
    Categories
    Swim Workouts