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  1. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 10:39 AM (The FAF AFAP Digest)


    Thursday: Swim: 1850 EZ


    Friday: Swim/SCY @ Pitt

    Warm up:


    400 various

    6 x 50 streamline off walls past flags @ :55
    -- alternated free and backstroke kick

    6 x 50 w/fins, 6 SDKs off walls @ :50
    50 EZ

    6 x 50 w/paddles & buoy @ :50
    -- no, did 5 x 50 fly drill & sculling
    50 EZ

    Main sets:

    3 rounds:
    assigned:
    1 x 200 @ 3:00, streamline off walls past flags
    1 x 100, 2-4 SDKs off walls @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00
    did w/fins:
    1 x 50 fast flutter kick @ 100 pace (26s) + 50 EZ @ 3:00
    1 x 50 cruise backstroke kick, SDK past 15 m @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00

    6 x 50, sprint 35 y kick @ 2:00
    -- did 25 fast shooter (no fins, 12s) + 25 EZ
    100 EZ

    9 x 50 @ 1:30 (I added the EZ 50s to get more rest)
    1-2 = 25 fast + 25 EZ
    3 = all EZ
    4-5 = 25 fast + 25 EZ
    6 = all EZ
    7-8 = 25 fast + 25 EZ
    -- fast one were alternating dolphin kick w/fins & board (10 highs) and breast (12s)

    150 EZ

    Total: 3150


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


    It was really crowded last night. I cut everything in the main set in half and was still catching up with the last person in the lane. Would really have preferred some 25s with 6 in a lane ...

    My elbow is a little better after ramping up the kicking and going to chiro/acupuncture. Will carry on with the same next week.

    Day off!
    Categories
    Swim Workouts
  2. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 09:01 AM (Senior Sprinting)
    Thursday easy Bridge

    Friday
    400 warmup
    2x25 SDK fins afap
    8x12.5
    8x25 variable sprint w fins
    2x12.5
  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/22/2016

    by , February 19th, 2016 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 150 2:45 2:30
    1 X 200 3:30 3:20
    5 X 50 kick 1:20 1:20
    Two rounds. Round 1 interval left, 2 right.

    3 X 200 IM 4:00
    4 X 100 2:15
    100's: #1 fly, 2 back, 3 breast, 4 free

    1 X 400 6:20
    3 X 100 1:40
    3 X 100 1:35
    3 X 100 1:30
    2 X 100--swim down-- 2:00
    PULL

    4300M
    Categories
    Swim Workouts
  4. Week 177 - Friday

    by , February 19th, 2016 at 08:39 AM (After a long rest)
    OMG I feel so much better today. I had the best night of sleep I have had in a long time last night. I was still a little sluggish in warm up but felt so much better. I think the older I get the harder to recover a late night becomes.

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

    main sets
    8x50 kick on :50
    4x(100 IM on 1:30 fast, 3x50 at 200 pace on 1min, 4x25 kick fast on :30)
    100 easy
    8x50 drill build by 25 on 1min
    12x25 no breath fly on :30

    warm down
    200 easy

    i felt pretty good on the kick and was holding :40s. On the IMs i descended going 1:09,1:08,1:07,1:06. On the 50s I went free,back,fee on the first three rounds and then all free on the last round and went :27,:29,:26,:27,:30,:26,:26,:29,:26 and then 3 on :26. I used the kick as active recovery holding :20s. I was pleased with this set despite it hurting pretty good.

    Today is is my wife's birthday! Knowing the mornings are always a rush, my kids and I gave her cards and presents last night. It was so nice to see the kids get excited about someone else's birthday. It was awesome. My kids don't know how lucky they are to have such a great Mum! She is awesome.

    Tomorrow my daughter is heading into Dallas to get fitted for her TAGS suit. She has been wearing a 22 but her coach thinks she needs to go down a few sizes so we are off to a shop downtown that helps most of the kids in the area with sizing. Should be fun! One of my daughters friends was measured and requires a 16. That is so small!
    Categories
    Swim Workouts
  5. Week 177 - Thursday

    by , February 18th, 2016 at 09:12 PM (After a long rest)
    I had yet another bad night of sleep and again woke before my alarm. This morning was my early practice with dry lands and it was tough as usual. I seemed to be dragging extra well this morning as well.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round today.

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

    main sets
    2x(4x50 with snorkel on :45, 100 kick on 2mins, 100 free on 1:10, 2x50 easy)
    6x100 IM on 1:30
    10x25 fly with fins on :30
    3x(4x25 on :40 done as open, close, easy, fast)

    warm down
    200 easy

    Tomorrow is my wife's birthday! We plan breakfast with her so I will cut out the team breakfast tomorrow.

    Categories
    Swim Workouts
  6. Thursday, February 18, 2016

    by , February 18th, 2016 at 01:51 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 71, pool at 80
    Sunny, 62% humidity

    Warm Up
    none

    Set 1
    3K FR Swim *40:50
    /as 10(200steady|50strong|50fast)

    Set 2
    1600 IM Swim
    /as IMO by 400 smooth & steady, BF was drill/swim

    Cool Down
    50FR +10 mins talking with swimmer friend

    Comments:
    The 50M pool was setup as LCM, an unexpected but surprise, but confirmed that 45 minutes remained before the course change over to SCY. Modified the planned 10x300FR SCY set to the 3K swim. It was a good swim and the LCM is great OWS preparation, and... I was more tired than anticipated, hence the cruise IM SCY swim.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 02/19/2016

    by , February 18th, 2016 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    12 X 100 2:00--choice
    #3-6-9-12 are strong--85/90%

    3 X 50 moderate 1:00
    1 X 100 @ 100% 3:00
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  8. Wed Feb 18

    by , February 18th, 2016 at 10:47 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    500 (did 400)
    4 x 100 kick choice
    -- no, did 350 of fly drills & sculling
    3 x 100 w/fins, 6 SDKs off each wall (over halfway for me)
    50 EZ

    Main sets:

    4 x 200 IM @ 3:20
    -- no, did 4 x 100 flutter kick w/board & fins
    -- ended up descending them 1:05-1:01
    -- would've gone faster on the last two but caught up to the last person in the lane and had to slow down
    150 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did breast w/fins (12s)
    100 EZ

    4 x 100 IM, last one fast @ 1:45
    -- did flutter kick w/board & fins @ 200 pace (1:05s)
    100 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did dolphin kick w/board & fins (10 low to highs)
    100 EZ

    8 x 50, 2 x IM order @ :55
    -- did them all 25 shooter + 25 EZ
    100 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did breast w/fins (12s)
    150 EZ

    Total: 3600


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


    I did almost the entire workout kick with fins, except for some breaststroke sprints. It gave my elbow some rest and let me lead the lane in a very crowded night at the pool. My elbow feels a bit better after a visit to the chiro yesterday who did ART/utrasound/TENS. He also recommended acupuncture, which I had already looked into as well. I'm pretty tired today, so will just do a recovery swim at LA Fitness.
    Categories
    Swim Workouts
  9. Week 177 - Wednesday

    by , February 17th, 2016 at 08:26 PM (After a long rest)
    I had a terrible night of sleep last night. Despite my son having a good doctors appointment yesterday where the neurologist at Scottish Rite Children's Hospital confirmed his concussion was mild and would not significantly impact him I can't stop feeling guilty for not protecting him. I know it does not make sense but that does not stop the feelings. I also know I had a nightmare last night but don't remember specifics.

    This is morning I felt OK in the pool but was huffing and puffing and generally tired.

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

    main sets
    6x100 with snorkel build by 25 on 1:30
    50 easy
    16x50 free at 200 race pace at :55
    200 easy
    6x(100 kick with board on 1:40, 50 streamline kick on back on :50, 50 free on 1min working in and out of turns)

    warm down
    200 easy

    i held :26/:27 on the race pace 50s and felt hideous. I was getting about :10 seconds rest on the 100s kick and 5 seconds rest on the 50 streamline kick.
    Categories
    Swim Workouts
  10. Workout 02/17/16: evening

    by , February 17th, 2016 at 07:50 PM (Maple Syrup with a Side of Chlorine)
    Schools are on vacation this week, so for lunch today we stopped into the Chippie here in town, Lil' Britain, which happens to Vermont's only authentic fish and chip shop. The fish fry is always delicious as well as their homemade meat pies, but they also make a killer burger...Brian's Firehouse is my favorite with it's fried egg on top. I always make sure to grab their mushy peas as well. After an afternoon nap, I hit the pool...

    200 free/200 back/200 im drill
    2x [first round free with snorkel, second round back]
    - 200 with AP and pull buoy as: 50 r, 50 l, 50b, 50 none
    - 50 kick, 50 Forearm Fulcrum (FF), 100 strong

    50 easy
    1 x Noah's Ark pull with snorkel (6:23)
    50 easy
    2 x [4 x 25 alt build/fast, 2 x 50 make it] on :40
    100 loosen and out
    (Solo/Rec/2500 yds/45 minutes)
    -------------------------------------

    Still a bit stuffed from lunch, I was happily surprised that only Matt was swimming. Worked on technique then worked in some speed. Felt good in the water tonight.
    Categories
    Swim Workouts
  11. Tue-Wed Feb 16-17

    by , February 17th, 2016 at 04:07 PM (Senior Sprinting)
    Tuesday, Bridge...easy week

    Wednesday
    400 warmup
    8x25 SDK w fins, on :45
    25 SDK w fins, 13+
    25 UWK free w fins, 12+
    50=25 SDK w fins/25 fly AFAP
    50=25 UWK free w fins/25 free AFAP
    50=25 SDK/25 fly AFAP
    50=25 UWK free/25 free AFAP
    2x25 dive from the blocks, build to fast turn
  12. Wednesday, February 17, 2016

    by , February 17th, 2016 at 01:30 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 73, pool at 80
    Sunny, 67% humidity

    Warm Up
    1000 IM as 400FR/300BK/200BR/100BF

    Set 1
    1200 Kick; as 2x600
    /600 as 4(3x50 on 1:00) IMO; BR on 1:10
    /600-1 w/bd, 600-2 BF/BR/FR w/snorkel

    Set 2
    1000 Pull; as 5x200 IM on :30 rest
    /with mAP, buoy, tube; build by 50 1-4

    Set 3
    2000 FR w/fins
    /as 4x500 on :30 equipment break
    /500 as 3(50steady|50strong) 100steady|100strong
    /500s 1&3 with snorkel

    Cool Down

    300 IM as 100BF/75BK/50BR/25FR

    Comments:
    The 50M pool was under maintenance today and the scoreboard clock was also not available. Diving pool (scy 25yds by 8 lands) was crystal clear and felt like 80F. Used the old analog clock on the wall behind lifeguard chair for the set sendoffs.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 02/18/2016

    by , February 17th, 2016 at 11:58 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 x 50 kick 1:15
    50's: build to fast

    1 x 100 strong 2:00
    4 X 50 strong 1:00
    1 X 50 easy 2:00
    Three rounds--choice

    7 X 200 pull
    2 on 3:00
    2 on 2:40
    2 on 2:30
    Break
    1--Best effort

    WARM DOWN: 4 X 50 easy

    4150Y
    Categories
    Swim Workouts
  14. Tuesday Feb 16

    by , February 16th, 2016 at 03:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up
    :

    500 various
    100 scull
    6 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 burst + cruise @ :45
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45 (16s)
    100 EZ
    10 x 25 backstroke kick @ 100 pace @ :45 (16s)
    200 EZ
    10 x 25 backstroke kick @ 100 pace @ :45 (16s)
    200 EZ
    10 x 25 dolphin kick w/board & fins @ 100 pace (mostly 12s)
    200 EZ
    10 x 25 no breath free w/fins @ :45
    100 EZ

    Total: 3100


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


    Did a lot of kicking today and plan the same for tomorrow at Pitt. On the backstroke 25s, I usually took 10 SDKs and came just short of the 15 mark. had to start kicking on my side from the shallow end. The clocks weren't exactly synced, but I think I did mostly 16s with a 15 on the first one of each set. Pretty tired after that effort. Off to do my flexbar exercises ...

    Updated February 16th, 2016 at 04:29 PM by The Fortress

    Categories
    Swim Workouts
  15. 2|16|16 SCY

    by , February 16th, 2016 at 03:15 PM (Blog)
    Been swimming lightly and daily. Also have been stretching and doing mild drylands to keep circulated.

    Today:
    • about 70 minutes in pool
    • drills
    • ~ 20 very easy block starts, some were slow motion, most were 25 + flips


    Wore a swim cap to get used to it.

    Lost 4 lbs (165) since I removed alcohol from diet. Not sure what mechanism caused this because I am probably more hydrated now.
    Categories
    Uncategorized
  16. Tuesday, February 16, 2016

    by , February 16th, 2016 at 03:02 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp of 70, pool at 86
    Sunny, 64% humidity

    Warm Up
    400 REV IM

    Set 1
    1200 Kick as 4x300
    /300 as 3(2x25 on :30, 50 on 1:00)
    /IMO by 300; BF, BK, BR(:40 & 1:10), FR

    Set 2
    3x600 Drill/Swim; 1)BR 2)BK 3)BF
    /600 as(2x300 DR/S)
    /300 as 2(50DR/25S, 25DR/50S)
    1)BR 300-1 w/snorkel, speedo BR fins; 300-2 w/BR fins
    2)BK w/mAgility Paddles
    3)BF 300-1 w/snorkel, mAP; 300-2 w/mAP

    Set 3 SCY
    1x1200 FR Swim
    /as 600 slow/steady, 600 moderate build to 75%

    Cool Down
    5-10 minutes talking with several swimming friends who just arrived.

    Comments:
    Circumstances and logistics led to swimming at FMAC where the pool temp was 86F! At times the heat reminded me of certain moments during the Swim Around Key West. By swimming mostly moderate I survived, and expect to be back at FGCU tomorrow.

    The FGCU Women's Swim Team will be competing at the 2016 CCSA Swimming and Diving Championships beginning Feb 17 at the University of Georgia Gabrielson Natatorium in Athens, GA. They had a great dual meet season this year with many new team records already, so looking forward to fast championship final performances with more relay and individual NCAA I B/A cuts.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 02/17/2016

    by , February 16th, 2016 at 11:31 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    1 X 200 3:30
    2 X 100 1:45
    3 X 100 kick 2:30
    Two rounds

    12 X 100--choice 2:15
    odd: moderate even: strong--85/90%

    4 X (4 X 50 1:15--choice
    Each round: 3 moderate/1 @ 100%
    Round 4 is warm down

    4000M
    Categories
    Swim Workouts
  18. Week 177 - Tuesday

    by , February 16th, 2016 at 08:55 AM (After a long rest)
    I had another work dinner last night. This was not so bad since I controlled the location and time. I picked Perry's a nice steak house close to work and decided on an early dinner. In fact my boss even commented on the early seating time, but it worked for me!!

    i ended up getting to bed at a reasonable time and was really tired. I had a good night of sleep and woke five minutes ahead of my alarm this morning 3:40am. Tuesday and Thursday can get old with the dryland and swimming but somehow today it was not so bad.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round today.

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

    main sets
    12x25 underwater down, backstroke back on :30
    3x(4x25 open,close,easy,fast on :40)

    warm down
    200 easy

    my son has his followup with the neurologist at Children's Hospital today so I needed to be home to put my daughter on the bus. The first doctor said this was a mild concussion and this is the followup with the main neurologist he saw last year with his other concussions. Despite this being far less sever its still scary and I worry about him.
    Categories
    Swim Workouts
  19. Sun-Mon Feb 14-15

    by , February 15th, 2016 at 11:54 PM (Senior Sprinting)
    Sunday Bridge

    Monday
    400 warmup
    8x25 SDK w fins on :40
    7x25 AFAP w running dive, 75 ez in between
  20. Week 177 - Monday

    by , February 15th, 2016 at 10:41 PM (After a long rest)
    I had a hideous night of sleep. My kids did not finish swimming there champs meet until 9:15pm and by the time I got home and ate it was way late for me. I then somehow struggle sleeping and felt like I had been run over this morning.

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

    main sets
    8x50 build on :50
    3x(100 IM drill on 1:40, 150 flutter kick on 2:30, 200 IM on 3mins)
    8x50 IM order on :50
    100,200,300,200,100 free on 1:15 base
    8x50 catchup on :50

    warm down
    200 easy

    Nothing to write about this morning time wise. I made everything and survived feeling like crud this morning. Big work week this week too.
    Categories
    Swim Workouts