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  1. 12-2-15

    Our SCM state meet is this weekend. I will not be going due to the fact we are already over booked with our daughters activities. I was able to join in for some fast 50's with lots of rest.

    250 swim
    2 x 50 drill/swim
    200 kick
    2 x 50 kick/swim
    200 pull
    2 x 50 drill/swim

    4 x 75 (k/dr/build) @ 1:20 IM order

    8 x 50 free sprint @ 2:00
    100 EZ @ 4:00
    6 x 50 stroke sprint @ 2:15
    100 EZ @ 4:00
    4 x 50 free sprint @ 2:00
    100 EZ

    4 x 25 from the blocks

    Slowly getting back into it. I was able to do some P90 shoulders and arms before work.
    Categories
    Uncategorized
  2. Wed Dec 2

    by , December 2nd, 2015 at 07:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

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

    Mains sets:

    4 x (5 x 25) @ :45
    1 = burst flutter kick, 2 = burst flutter kick, 3 = EZ, 4 = free 100 pace, 5 = EZ
    100 EZ

    4 x (25 AFAP breast + 125 EZ)

    8 x 50 DPS free
    100 EZ

    Total: 2500


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


    Still very under the weather. Getting sick seems like such a frequent occurrence during taper. I guess the immune system reacts oddly when you increase or decrease the work load. I used to get really bothered, psychologically, by this phenomenon. But I've always had a good meet after being sick during taper. I know what you do the last couple weeks doesn't have that much impact on times (unless you don't rest enough). In fact, sometimes your body gets more rest when you're sick. What really matters is that you are 100% on the day of the meet. I hope so; I have 9 days left to recover. If I feel worse tomorrow after today's workout -- hopefully not! -- I will take another day off.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 12/03/2015

    by , December 2nd, 2015 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 50 swim

    1 X 200 IM 3:30
    1 X 200 free 3:00
    Three rounds. Descend both swims by round 1-3

    1 X 25 :45 :30
    1 x 50 1:00 :50
    1 X 75 1:30 1:10
    1 X 100 2:00 1:30
    Four rounds.
    Rounds 1/2--stroke or IM-- intervals left
    Rounds 3/4--free-- intervals right.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 100 is fast
    Round 4: 75 is fast

    WARM DOWN: 4 x 50 easy

    4300Y
    Categories
    Swim Workouts
  4. Dec 2, 2015

    by , December 2nd, 2015 at 10:57 AM (Workout Swimmer)
    5000 SCY solo

    Don't know where everyone was this morning. We all managed to miss on Monday, yesterday Stephanie & I crossed paths - she was getting out as I was getting in, and today, the pool was nearly empty. There were only about 12 ATAC swimmers there as well.

    600 w/up
    2 x 300 pull no paddles yet - still babying the rib
    4 x 100 kick @ 2:00
    100 easy
    12 x 75; 4 IM, 4 pull, 4 free
    12 x 150; 6 going 100 smooth, 50 hard, then 6 going 100 hard, 50 easy
    (The last 6 were exhausting)
    600 various, including some breaststroke, with the last 100 yds easy
    Categories
    Uncategorized
  5. Week 166 - Tuesday

    by , December 1st, 2015 at 10:29 PM (After a long rest)
    I was planning on swimming with Las Vegas Masters this week but received a very nice email letting me know that unfortunately the heater in there pool broke and the facility was closed all week. I scrambled and found a YMCA north of Vegas and drove there this morning. The pool was great other than the water temp which was warm with a very cold spot midway down the pool where cold water was being pumped in. Not a big deal really. I was glad to have a swim.

    10x100 free with snorkel building to 80% by 100 on 1:30
    10x50 catchup with snorkel on 1min
    5x50 kick on 1 min
    5x50 free with paddles on 1min
    100 IM
    400 free easy

    nothing special pace wise today but felt pretty decent in the water. Tomorrow I have some race pace 50s which maybe a little more challenging with the temperature.
    Categories
    Swim Workouts
  6. Workout 12/01/15: evening

    by , December 1st, 2015 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    I was able to participate in today's special music at Chapel for the college - played drums during a bluegrass set. I have also been finishing up on a paper and presentation for my class on Thursday.

    Tonight's swim with the team:

    200 swim/100 kick/200 pull (did 700 swim/pull)
    4 x 50 on 1:15 descend 1 -> 4

    3 x
    - 100 choice on :20sr
    - 50 Build up on :15sr
    - 50 Build down on :10sr
    - 2 x 25 FAST on :05sr
    -regroup

    2 x 75 on 2:00 (swim/kick/pull)
    filming 50's (I did 50)
    4 min choice warmdown
    (Masters/Rec/1850 yds/50 min)
    Categories
    Swim Workouts
  7. 12-1-15

    I took a little vacation last week and just got back in town last night. With a week out of the pool I decided to see if I could still swim before work. Short and lacking creativity......

    Davis mile slowly building up speed
    3 x 100 kick @ 2:20 descend
    200 IM drill/swim
    2 x 100 back @ 1:40 cruise
    100 back/breast by 25 cruise

    2450

    Nothing special but at least I made to the pool.

    Went on a brief jog tonight and mixed in a bit of stretching. I've got some vacation calories to burn off.
    Categories
    Uncategorized
  8. Tues Dec 1

    by , December 1st, 2015 at 03:28 PM (The FAF AFAP Digest)
    I just did 1650 EZ at LA Fitness.

    I'm worse today. Sigh. Maybe did too much yesterday. When I had my immune system checked awhile ago, I found out that I have a chronically reactivated mono virus. That fits my current symptoms now -- sore throat, swollen glands, fatigue. I'm supposed to start on a strong anti-viral, but I put it off until after the holidays bc of the side effects. So I guess it's going to be a sickness taper for me. Better now than at the meet I guess ... Back to my couch.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2015

    by , December 1st, 2015 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 100 1:45 1:30
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 2:00
    2 X 50 1:15
    4 X 25--fast-- :45 #4 on 1:15
    Three rounds. Round 1 fly, 2 back, 3 breast.

    1 X 400 6:00
    4 X 100 1:30
    1 x 300 4:30
    4 X 100 1:30
    1 X 200 3:00
    4 x 100 1:30
    Pull. Descend each group of 100's 1-4

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  10. Happy December! 12/01/15

    by , December 1st, 2015 at 10:48 AM (Workout Swimmer)
    Boy, didn't realize how sporadically I've been writing in here. I've had a rough month, physically. Plus travel & Thanksgiving. About a week before Thanksgiving I "popped a rib" meaning I dislocated it, and was in excruciating pain - took several days to convince me that it wasn't just a pulled muscle or nerve pain stemming from my neck. Went to the chiropractor and had him pop it back into place the Monday before Thanksgiving. I was still quite sore for a whole - but I am almost completely better now. I'm still not allowing myself to use paddles yet, as I tried that on Friday, and it exacerbated things again. I think I'll put the paddles on again next week. Just so happy to be able to swim & go to the gym - they say you don't appreciate your health until you lose it, and boy is that true!!!

    Yesterday I was hammered from taking superboy back down to Tampa - his coach had them report at 6pm for practice - which he got out of because he had a toenail narrowed on Friday, and wasn't allowed back in the pool until Monday. But the swim coach wanted to see his pretty face anyway - anyhoo - the traffic was stop and go from Gainesville all the way to Tampa - made our 4.5 hour drive a 6.5 hour drive. Got home around 10pm and woke up yesterday too tired to do much more than go to work.

    Back to normal today, fortunately!! Went to the gym for about an hour, and then to the pool to loosen up - did 2500 - a bunch of 300 yd sets, followed by a 100 easy.

    Updated December 2nd, 2015 at 10:52 AM by Celestial

    Categories
    Uncategorized
  11. Workout 11/30/15: Evening

    by , November 30th, 2015 at 08:45 PM (Maple Syrup with a Side of Chlorine)
    Back to work today and quite busy trying to clear out the backlog from last week's day off for the holiday. I am happy that it is my short week! Swim tonight after a light dinner...

    200 free/200 back/200 im drill/100 drill
    2 x Noah's Ark with snorkel and buoy (used AP on #2)
    200 loosen and out
    (Solo/Rec/1900 yds/30 min)
    --------------------------------

    I finally visited an ortho doc to check out my knee (no major joint issues), and have been prescribed some PT over the next few weeks. Mostly overuse pain/soreness (due to a bone spur that has developed on the lateral aspect of the right patella) that has lingered for a while now, but I wanted to get it evaluated before next year's deductibles kick in. I plan to pull more see if that helps as well.
    Categories
    Swim Workouts
  12. Mon Nov 30

    by , November 30th, 2015 at 06:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    550 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    2 x
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    extra 50 EZ at end

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

    26 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    150 EZ

    1 x 50 AFAP flutter kick w/fins & board (23 high)
    150 EZ

    Total: 2800


    Did 45 minutes of foam rolling/stretching/yoga/rehab exercises


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


    I had a great night's sleep last night. I am still under the weather, no worse. Did a pretty standard workout for this point in my taper.

    I see that NE Champs is up to 458 swimmers. And psych sheets for the SPMS meet are out: http://lbgrunions.org/psychsheets.html#34

    Updated December 1st, 2015 at 03:29 PM by The Fortress

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2015

    by , November 30th, 2015 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 x 50 kick 1:10

    4 x 75 free--descend 1-4-- 1:15 #4 on 1:45
    4 X 50 stroke(choice--no free) 1:10 #4 on 1:30
    Three rounds

    2 X 50 cruise 1:05
    1 x 100 fast 2:20
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  14. Week 166 - Monday

    by , November 30th, 2015 at 10:53 AM (After a long rest)
    I had a good night of sleep and was looking forward to swimming this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x500 pull on 6:15
    100 easy
    6x75 kick on 1:10
    50 easy
    2x(open, close, easy, fast 25s with fins on :40)

    Warm down
    200 easy

    Toms wife gave birth to there first child Page(not sure of the spelling) so he was out today. Mother, child and father are all doing great.

    I felt a little short of breath on the warmup but got going and I was on fire on the 500s. I was under instructions to work the first 3 and go long on the last 500. The interval was pretty generous but still moving pretty quick per 100. I was expecting to be between 5:20-5:30 but to my surprise came in on 5:07 and then went 5:06 and 5:05. Even the 4th 500 where I went really long and easy I was 5:19. The kick set I was holding 1:00s which again were fast but my legs felt heavy from the get go.

    I am heading to vegas for work this week so will be swimming with alas Vegas Masters. I am under strict instructions to limit the distance of any high intensity work from here on out. Still will be a lot of fun swimming with some fast guys who should also be tapering for there meet in LA at SPMS.
    Categories
    Swim Workouts
  15. Sunday Nov 29

    by , November 29th, 2015 at 05:20 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:

    600 various
    5 x 25 shooter + 25 EZ
    50 EZ
    4 x 50 w/fins, UW 20y each length @ 1:30 (they did 8 x 50 @ :45)
    50 EZ
    4 x 25 power kick @ :45
    50 EZ

    Main sets:

    10 x 50 @ 1:40 (they are doing 100s)
    odds = 100 pace
    evens = EZ
    150 EZ

    20 x 25 @ :45
    odds = burst or EZ
    evens = 100 pace
    200 EZ

    Total: 2650


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


    It was great to see my son over Thanksgiving. Unfortunately, he arrived with a cold, which I now have. I took yesterday off. I went to the pool today, but felt pretty lethargic. I am really hoping this does not devolve into a 2 week thing. Off to the couch.
    Categories
    Swim Workouts
  16. Week 165 - Saturday

    by , November 28th, 2015 at 05:54 PM (After a long rest)
    I had an absolute blast yesterday and today, coaching the kids with a double distance oriented treat yesterday and another fun distance workout today. Neil And I split the racer and senior racer group into two groups with him taking the sprinters and me working with the mid and long distance swimmers. We have some really talented swimmers between 14 and 18 and it was my first time working with them. I tried making the workouts fun and relevant. I know this probably sounds weird for a distance oriented workout but I think it's always important to explain why we are working on specific things and to try to get the whole group excited and having fun. I believe we all had fun and a number of the kids came up and thanked me today which was very gratifying.

    Most of the kids I worked with are either working towards junior nationals cuts or sectionals cuts. We talked yesterday about the focus of the three workouts being about 800 pace and I wrote up the times both the boys and girls needed for 800m times(since we were swimming LCM) and then talked about splits. We briefly talked about the fact that holding these times would hurt but discussed how you can control the pain by focusing on keeping your stroke long. All 3 workouts had a long aerobic threshold set followed by a pace oriented set. Yesterday I had 3 boys(15/16 year olds) doing 5x200s on 4mins at or under 2:08 which is under the 800 junior nationals pace and 2 girls(14) holding 2:16s which was just off juniors pace for the 800. This at the end of the second workout and after 14k. This was awesome! Today we did drop a second 100s from 1:25 and when a swimmer missed I had them cheering there teammates on. An even bigger group did awesome and our last kid made it down 1:05 and held 1:04s for the last 8 which blew my mind.

    In doing my homework for the workouts I came across this short little video with Peter Vanderkaay and Chloe Sutton:



    It's hard to believe that Vanderkaay's 500 time is still the NCAA record 10 years after setting it! I really agree with his thoughts on distance swimming hurting and the need to embrace the pain. In my mind again that does not mean it can't be fun. I have some of my fondest and happiest memories from swimming and if it's not fun then find something else. It's about mind set!

    Back to my workout. I did another taper workout today and actually felt good at first but was tired at the end of practice. I think I am slowly starting to recover however this taper has been quite unique with unbelievable stiffness in my upper body.

    Warm up
    600 free with snorkel
    12x50 drill/build on 1min

    Main sets
    8x100 free on 2mins at 400 race pace
    400 easy with snorkel
    4x50 free on 1min at 400 race pace

    Warm down
    10x50 drill on 1min

    I again was out too fast on the first 100 of the race pace set going out in 1:03. Then went 1:04s on the rest. This was a terrific set but oh did I hurt. I was hoping to hold 1:06s so being 2 seconds under my goal time bodes well. My legs at least are feeling much better than they have in recent weeks. Less then 2 weeks til Boston!
    Categories
    Swim Workouts
  17. Workout 11/28/15: morning

    by , November 28th, 2015 at 01:24 PM (Maple Syrup with a Side of Chlorine)
    No shopping yesterday, just a fair amount of relaxing with the family. Make breakfast for the kiddos before swim this morning:

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    The Turducken Workout for me - various 250's for the group...
    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:
    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    Some easy 50's before taping again underwater
    Flip turn fun
    (Masters/Rec/2200 yds/75 min)
    ------------------------------------

    I love the Turducken set from Swimsuit Addict and still feel like the 2 x 50's fly in the last round are the toughest. This marks my fifth year of doing this!

    Planning to send Emma off this afternoon before heading down to Williams College for a hockey game with my boy.

    Updated November 29th, 2015 at 07:28 PM by rxleakem

    Categories
    Swim Workouts , LT sets
  18. Workout 11/27/15: noon

    by , November 27th, 2015 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a quiet Thanksgiving with visits to my mother-in-law and my brother's house with the family. Quick swim at lunch today before we put up Christmas decorations - a beautiful day here in VT!

    200 free/200 back/200 im drill
    2 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    4 x 200 on 3:00
    - first 50 hard stroke IMO, followed by 150 DPS

    100 and out
    (Solo/Rec/2200 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
  19. Thur-Fri Nov 26-27

    by , November 27th, 2015 at 06:44 PM (The FAF AFAP Digest)
    Thursday:

    My son wanted to go to the gym, so I went along and did 15 minutes of rehab exercises, 15 minutes of stretching and 1100 EZ.


    Friday:

    Taper officially started: I skipped weights. But went to Pitt for a hard swim workout from 3:00-4:30 pm. I did all of my warm up and the first couple sets OMO. Fortunately, I had a lane to myself as there weren't too many folks there.


    Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters @ :45
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    100 EZ

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

    Joined up with the other swimmers and we modified the workout that Bill had given us to do some USRPT type sets.

    20 x 25 w/fins IM order @ 100 pace @ :45
    -- I went easy on #13
    -- These were fast for me. I was going 1 second faster than my usual 100 pace on many of them.
    150 EZ

    20 x 25 backstroke @ 100 pace @ :45
    -- I went 15s on the first 10, including a 14 on the first one, with 10-11 SDKs
    -- I went easy on #11-12, then put on fins and did 8 more backstroke going 12 mid-highs.
    200 EZ

    8 x 25 kick @ :45
    odds = AFAP
    evens = EZ
    200 EZ

    Total: 3100


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


    I had a pretty zippy workout today, probably helped by the fact that I skipped lifting. That's definitely the best part about tapering -- not feeling sore. And I'm usually sore after lifting bc I never do the same workout. I'd like to get in a swim this weekend. But Bethel Park is closed and I'm not sure whether Lebo is open tomorrow. I may have to drive to Sewy.

    I'm slightly concerned that there are not that many swimmers signed up for NE Champs ... barely over 300 two days before the deadline. That would make the meet run very fast.

    Updated November 27th, 2015 at 11:16 PM by The Fortress

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/30/2015

    by , November 27th, 2015 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 300 kick

    12 X 50 1:05--choice
    odd: easy
    even: fast

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 x 100 best stroke(no free) 2:15
    Three rounds

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2--warm down-- 2:00

    4700Y
    Categories
    Swim Workouts