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  1. Monday 7/21/14

    Five lines that kicked my butt. This is probably the most yards I have ever put in as a masters swimmer. Fast swims with some recovery swims to concentrate on good form while tired. We had a couple minutes rest between each line to regroup.

    500 mix up

    6 x 200 @ 4:00 done as
    -50 fly, 50 back all sprint + 100 BR easy

    6 x 250 @ 4:20 done as
    -100 bk, 50 BR all sprint + 100 free easy

    6 x 300 @ 5:00 done as
    -100 BR, 100 free all sprint + 100 kick w/fins sprint)
    ---stop long enough to throw on the fins

    100 w/d is all I had time for

    5100

    Loved this one even though I found it hard to keep perfect form on the easy swims. I'll sleep well tonight
    Categories
    Uncategorized
  2. Monday, July 21

    by , July 21st, 2014 at 03:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drill
    4 x 25 breast kick
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    4 rounds w/fins of:
    1 x 50 back @ 200 pace, UW 15 m each length @ 1:00
    1 x 50 back @ 100 pace, UW 15 m each length @ 1:00
    1 x 25 AFAP dolphin kick w/board (11s) @ :30
    1 x 50 EZ @ 1:00
    4 x 25 shooters @ :45
    1 x 25 EZ @ :30
    1 x 100 free w/paddles @ 2:30

    I started off too fast in round one with a 26/24 on the backstrokes and then suffered through the shooters. The next round I went up to 28/26 and the last two were 27/25.

    300 EZ

    12 x 50 @ 1:00
    odds = dolphin kick on back @ 100 pace
    evens = EZ

    150 EZ

    Total: 4100


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

    I feel like I've bounced back more quickly than I thought from the long break. I'm almost wishing I had entered a couple of events the first two days of nationals before we head to the beach (though I still have a healthy respect for long course!) Oh well, live and learn. I'll be down there anyway to see friends and hopefully watch Teen Fort. Her shoulder is still really bothering her, but the MRI showed no tear.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-07/22/2013

    by , July 21st, 2014 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    6 X 150 2:45
    Build third 50

    1 X 400 kick

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds

    4 X 50 build 1:00
    1 X 100 @ 85/90%
    Three rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Week 95 - Monday

    by , July 21st, 2014 at 10:28 AM (After a long rest)
    I had an awesome weekend. I spent time with both my kids, my wife and my parents. Saturday the weather was overcast but since we were watching my daughter at her meet it did not matter. Yesterday the weather was awesome; sunny and blue sky. We ended up grilling out last night and it was great fun. I ended up having a nap both days and stilld to get a full night of sleep both Saturday and Sunday night. I woke up just before my alarm went off and felt pretty good.
    Todays workout was fairly easy with mostly low to moderate intensity and medium yardage. We will be dropping yardage from here out; yeah!!!!

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

    Main sets
    10x100 free with snorkel perfect stroke on 1:30
    12x50 finger tip drill on 1 min
    8x25 Open, Close, Easy, Fast on :40
    3x300 pull on 4mins descend 1-4
    8x50 kick on 1min

    Warm down
    100 easy

    Total 4000LCM

    I was feeling good on the 100s and was holding 1:15s throughout
    On the Open, Close, Easy, Fast we do 12.5 fast 12.5 easy on the open 25s, 12.5 easy and 12.5 fast on the close. These are fun and I felt good.The 300s pull I went 3:30, 3:28, 3:25. I felt a little stiff on these. The kick I was holding 45-48s.
    13 days to go.
    Categories
    Swim Workouts
  5. Back to normal.

    by , July 21st, 2014 at 08:01 AM (Mixing it up this year)
    States are over and I am back to the pool. A great hard workout this morning.

    500 free
    500 free kick w/zoomers

    3x300@5 free w/paddles & bouy went 4:37, 4:34, 4:30
    1 minute rest
    600 free w/paddles & bouy went 9:37
    1 minute rest
    2x3@5 free w/paddles & bouy went 4:37, 4:39

    200 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  6. 7|20|14 SCM

    20 minutes, then lightning

    12 x 50 on 1:30 as:
    25 easy free / 25 fast free (38's to 42's)
    25 easy br / 25 fast free (42's to 47's)
    25 easy bk / 25 fast free (45's to 46's)

    out for weather

    First time in a pool for about 10 days, enjoyed the brief time I had in there. Lifted weights this morning. Repacking bags for vaction on the 22nd.
    Categories
    Uncategorized
  7. Workout 07/20/14: OW

    by , July 20th, 2014 at 09:30 AM (Maple Syrup with a Side of Chlorine)
    It was overcast this morning for our planned swim at Lake Paran, so my only companions in the water was this gaggle of ducks. I swam for about 20 minutes, enjoying the cloud cover blanketing the surrounding hills and the fun sparrows flying overhead. An rather large trout (which are stocked in this lake) darted right underneath me. A fun 0.45 mile stretch-out swim after yesterdays meet.

    Categories
    Swim Workouts , Open Water
  8. 07/19/14: Baystate Games Day 1

    by , July 19th, 2014 at 11:13 PM (Maple Syrup with a Side of Chlorine)
    Just back from Springfield College in Massachusetts for the first day of the 2014 Baystate Games , my first LCM meet! I swam lcm once or twice last year with Brent and then the year before that with Tom in the Philly area; otherwise, I have never been in lcm. The meet is set up with the kids swimming the in the morning to make finals, but the masters (19-34, 35-49, 50+) swam timed finals of mixed events after the kids heats. 6 lanes with no separate warmup lanes. GregJS decided (after some arm turning by his coach) to give the meet a try, so I met up at his place and we carpooled down.

    Noon warmups and a 12:30 start for the 400 Free; I got in 1000m. Greg did not want to do this, but since there was a flat registration fee entitling one to swim up to 4 events on the weekend, he did it and held a comfortable pace throughout. I was in the final heat and missed the opportunity to warmup, feeling stiff through the first 200. I was pleased with a 5:15 final time.

    Then there was a brake in the action and we wandered around to the basketball area and concession stand before relaxing on a bench outside the pool. We headed in to evening warmups about 20 minutes after the 3:30 opening before the 4:30 start (did 700m). 400 IM for masters was first, and I finished at 5:57. With no easy swimming, I took Greg's advice of some easy stretching under a hot shower.

    I watched Greg swim an inspiring 100 breast, which I will let him describe. I then splashed in for the 100 back and cranked out a 1:09.42 I felt like I had a great start and 10 sdk's before settling into a strong first half; then 10 skd's before motoring back.

    The last event of the night was the 50 free, and I watched Greg sneak under :30 in a beautiful swim. I was in the last heat and flubbed the start a bit but ended up with a 28.31, a great swim for me. I wanted to take just one breath, but after all of that swimming on the day I ended up taking three. I then did an easy 150 warmdown, totaling 2800 meters on the day.

    Here is a shot of the pool (Art Linkletter Natatorium):


    Great swag for swimmers: tee-shirt and latex cap for all, and medals for placing 1-3 as well as a windbreaker (per person) if you finish 1-4. I ended the day with two golds and two silvers, and Greg brought home two three bronzes! We decided to just swim the one day, so tomorrow the competetion continues without us. It was a neat format with the kids and masters swimming together, and as always it was fun to connect with my swim buddies in the area as well as make some new connections.
  9. Week 94 - Saturday

    by , July 19th, 2014 at 11:58 AM (After a long rest)
    I had yet another great nights sleep. 3 in a row is rare for me! Today's workout was race based and was a lot of fast fun. When Tom told me meet warmup I did not know what to expect. My brain went through a list of really painful things we could be doing and when I heard the main set my heart initially sunk. It was very hard don't get me wrong but as usual not nearly as hard as my brain was telling me it would be; isn't that usually the way.

    Warm up
    800 free with snorkel
    8x50 build on 1min
    8x25 open, close, easy, fast by 25 on :40

    Main set
    5x100 with fins from the blocks on 5mins AFAP
    with a 100 easy after the 100.

    Warm down
    300 easy

    total 2900LCM

    i felt good on the build 50s going 33-35. In particular my stroke felt long today. I seemed to be able to catch and feel the water much more than usual. On the 100s I did not know what to expect and to my surprise I went 51,51 on the first two 100s. On number 3 I was flying and had a great 50, only for my right fin to come off on the turn. On the last two I went 51, 50. My legs were hurting and obviously my lungs too but I really felt good and on top of the water and did not feel like I died at all. I was really pleased with this set.

    After swim workout we did we did our last dryland abs workout before worlds, consisting of 10minutes split into two rounds of crunches, leg lift, planks, v sits and one arm one leg planks. We did 45 seconds on and 15 seconds off. These burned pretty good today. We are now officially in full taper. This was the first workout under 3k and we are done with weights(2 weeks ago) and abs and drylands. 15 days til the 800m free.

    Now I am off to watch my daughter try to get her last BB or faster time in the 10and under age group with the 100 fly. This was one of her goals for the year and she has everything else so fingers crossed she will get her fly time.

    ---

    I just got got back from my daughters meet and she dropped 20 seconds on her 100yd fly. She went from having a B time in the 10 and unders to just missing her AA time. She is very happy.

    Updated July 19th, 2014 at 01:57 PM by StewartACarroll

    Categories
    Swim Workouts
  10. Fridy Double, July 18

    by , July 19th, 2014 at 11:03 AM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    kneeling ab crunch, 130 x 3 x 12
    bulgarians in streamline position, 3 x 10 each leg
    resisted track starts on cable machine, 45 x 2 x 10
    squat swings w/plate, 2 x 15
    HS hi row, 150 x 4 x 6
    straight arm straight leg raises on dip machine, 2 x 15
    back squats, 70 x 3 x 8


    Swim/SCY @ Sewickley

    Warm up:


    600 various
    100 scull
    6 x 25 shooter + 25 EZ
    50 EZ

    Main sets:

    8 x 50 various @ :50
    100 EZ

    8 x 25: 15 m SDK + cruise @ :45
    50 EZ

    8 x 25 burst + cruise kick @ :45
    -- did 2 of each stroke, my breast kick just sucks
    50 EZ

    8 x 50 @ :50
    -- Rushall-style efforts
    -- alternated 2 free, 2 kick w/fins, holding :28-29
    100 EZ

    1 x 50 sprint
    -- I misread and thought we were on the next set, so only did 15 fast here
    1 x 100 EZ

    8 x 25 burst to 15m + cruise @ :45
    1 x 100 EZ

    8 x 50 @ :50 Rushall style
    -- Instead, I did 6 x 50 @ 1:05
    odds = 100 pace
    evens = EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- Did dolphin kick w/board & fins, went :25
    1 x 100 EZ

    Total: 3550


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

    Despite doing 4000-5000-4000 in the proceedings days, I managed to get in a double yesterday. I wasn't feeling terribly sprinty, and was glad most of the fast efforts were short. Feeling sore today from weights. Glad I had a day off planned. It doesn't look like a nice today to swim outside anyway. Hope it clears up tomorrow!
  11. Friday, July 18, 2014

    by , July 18th, 2014 at 04:48 PM (Trying to Train Smarter, Not Just Harder)
    OMG, I can't believe summer is half over
    Water was great this morning, as per usual, around 78 degrees, and since the young ones are at FLAGS (formerly Jr. Olympics) the pool was pretty empty until 6:30 am. Just me, Marci & Bill this am, I called the set.

    500 back/free
    500 pull no paddles
    Four times through:
    3 x 100 @ 1:30
    4 x 50 stroke/free by 25 @ 1:00
    Got one of the coaches to look at my stroke, and a tiny little tweak on my hand entry, helped me go from barely making the 1:30's to getting in at the 1:25 with ease. Humph. Gonna change my hand paddles!
    400 IM drill/swim by 50
    100 easy
    500 odds & ends cool down
    Total 4000LCM

    Amazing how hand entry can affect your speed. Amazing.
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    Uncategorized
  12. Sarasota Y Sharks Masters 5:30 AM Workout-07/21/2013

    by , July 18th, 2014 at 04:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    4 X 200 free 3:30
    Negative split all 4

    8 X 50 kick 1:20--#5-8: 25 fast/25 easy
    1 x 100 swim

    8 X 50 choice
    odd: @ 100% 1:30
    even: easy 1:00

    1 X 150 cruise 2:30
    1 x 100 @ 85/90% 2:00
    Four times

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  13. Workout 07/18/14: noon

    by , July 18th, 2014 at 02:41 PM (Maple Syrup with a Side of Chlorine)
    Quick dip today, meet warm up of 1400 yards + a fast 50 back (~:30). Feeling pretty good ahead of the meet tomorrow.

    Last night was the Midnight Madness event in our town, with the shops closing up around 4pm, then reopening from 7-12 with great sales, plus vendors on the sidewalks and specials at the local restaurants [pictures here: http://goo.gl/sQNr19]. After work, I met with my son at the chippie in our town for supper, then my wife for a little shopping before heading to a booth set up by my boss that highlighted deer ticks and lyme disease. They were very busy in the early evening with lots of questions, but as night fell the families went home and the tomfoolerly picked up. After the cops broke up something a bit down the street, my boss decided it was time to pack things up around 9:45. I then went with my daughter to get some new running sneakers and some shoes for work.

    It's a fun time, although when I was a kid the streets would be closed off but some poor behavior has kept the streets open to traffic. We used to be able to go to the CB Sports factory for great deals on winter coats/snowpants, and while some of those opportunities have ceased it is still a wonderful community event.

    Greg, you ready for tomorrow's 400 Free ???

    Updated July 18th, 2014 at 03:00 PM by rxleakem

    Categories
    Swim Workouts
  14. Week 94 - Friday

    by , July 18th, 2014 at 12:46 PM (After a long rest)
    My parents arrived from the UK yesterday for a 6 week stay,including our 2 week trip to Canada for worlds followed by a short vacation to Quebec City.They were jet lagged so after catching up and having dinner they went to bedpretty early and I took the opportunity to get another early night’ssleep. Surprisingly I slept through thenight and woke up about 5 minutes before my alarm was due to go off. I feltpretty good today and I am getting stronger and faster as the rest kicksin. I definitely feel good relative tohow I usually feel at this phase of the taper.

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

    Main sets
    12x50 drill build by 25 on 1min
    4x(broken 100 on 3mins, 2x50 kick on 1min, 1min rest
    #1 and #3broken at 25,50,25
    #2 and #4broken at 50,50
    With 5 seconds after 25s and 10seconds after 50)
    8x100 on 1:30 perfect easy swim
    2x200 kick on 3mins with fins
    50 AFAP from a dive

    Warm down
    200 easy

    Total 3550LCM

    Broken 100s long course are always hard. #1 and #3 were especially hard due to thechallenge with hitting the mid point of the pool, spotting the clock, startingwith no push, etc. Despite thesechallenges I had a good set, and was about 1:02 on #1 and #3 and was 1min on #2and #4 which I think are fairer reflections of a 100. I felt strong throughout. The 8x100s I swameasy and came in on 1:18-1:20. The 50from the blocks we raced and it was a lot of fun. We are going to have a reallyquick mens relay at worlds with 4 of us under 27’s and 2 of us likely to be around25(or faster I hope). I had a great start and break out and was ahead of thegroup and held good form the entire 50. The only thing I think I would have done different in a race was to holdmy breath, instead of breathing 3-4 times. I looked up and saw a 26high which I was very surprised and pleasedwith. 17 days to go!
    Categories
    Swim Workouts
  15. Thursday, July 17

    by , July 17th, 2014 at 07:16 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    4 x 50 fly drills
    4 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 50 burst + cruise @ 1:00
    100 EZ

    5 rounds w/fins of:
    8 x 25 stroke @ 100 pace @ :40
    -- 12s for back + UW 15 m, 14s for breast
    1 x 50 EZ @ 1:00
    1 x 25 DPK shooter @ :40
    1 x 75 up tempo dolphin kick on back @ 1:00 (:45-:46)
    1 x 25 kick w/board @ 100 pace (12s)
    1 x 25 EZ
    1 x 25 kick w/board @ 100 pace (12s)
    1 x 25 EZ
    1 x 25 no breath free
    1 x 25 EZ

    200 EZ
    150 scull
    50 EZ

    Total: 4000


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

    Managed to get in a solid workout despite doing 5000 yesterday. I think a hard sprint workout is just as tiring. Hopefully, I won't be too tired to make the Sewy speed practice tomorrow night. Pitt is now closed for four days for JOs. I'd also like to make it to North Park, the big outdoor long course pool, for the first time this weekend. Oddly, despite all the kicking, my shoulders feel tired. I guess it's all the streamlining?
    Categories
    Swim Workouts
  16. Week 94 - Thursday

    by , July 17th, 2014 at 05:06 PM (After a long rest)
    I fell asleep on the couch at 7.30 last night and ended up going to bed around 8pm. I ended up sleeping all night and even felt tired when I woke up. I felt pretty good in the pool today(probably all the rest).

    Warm up
    800 free with snorkel

    Main sets
    4x(200 free on 2:30, 2x100 kick on 2mins, 2x50 AFAP on 1:30)

    Warm down
    8x100 drill swim by 25 on 1:45

    Total 3600LCM

    I unintentionally descended the 200s by round going 2:24,2:22,2:20,2:17. Pic focused on relaxing and keeping my stroke long. On the kick piece I was slower on the first of the two 100s but held 1:45-1:47s. The 50s AFAP I held 30s until the last round when I went 29s. I felt good today. 17 more days.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-07/18/2013

    by , July 17th, 2014 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:50
    4 X 50 faster 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    50's: build each one

    7 X 100 2:15
    #1&#7: easy
    #2-6: @ 85/90%
    Choice

    8 X 50
    odd: @ 100% 1:30
    even: easy 1:00

    12 X 100 pull
    1-5: 1:30
    6-10: 1:25
    11/12: swim down 2:00

    4000M
    Categories
    Swim Workouts
  18. Wed., July 16

    by , July 16th, 2014 at 04:11 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    5 x (25 scull + 25 free)
    50 EZ
    6 x 25 burst cruise @ 1:00
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- unlike a few days ago, these were right on my usual time
    50 EZ

    8 x 100 backstroke kick w/fins @ 2:00 done as:
    75, UW 15 m each 25
    25 EZ
    150 EZ

    20 x 25 breast @ 100 pace
    250 EZ

    6 rounds of broken up 200s w/fins done as:
    1 x 25 stroke @ 100 pace @ :30
    1 x 100 up tempo backstroke kick (hold 1:05 or faster) @ 1:30
    1 x 25 stroke @ 100 pace @ :30
    1 x 25 fast kick w/board @ :30 (hold 11s)
    1 x 25 EZ @ 1:00

    300 EZ

    Total: 5000


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

    As you can see, I'm trying to catch up with my GTD. Ha! No, not really at all. I just had a lot of time to swim today and plan on more aerobic work this summer. Feeling pretty beat after that actually. But considering it's only been 10 days since I've been back, that was a pretty good workout.
    Categories
    Swim Workouts
  19. Week 94 - Wednesday

    by , July 16th, 2014 at 02:38 PM (After a long rest)
    I had a much better nights sleep last night and felt good in the water today. I still feel tired generally but feel good where I am relative to the taper.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    4x(2x100 on 1:20, 2x50 back on 1min)
    6x100 kick on 2:15
    12x50 with tempo trainer set to 16 seconds with the goal of holding 32 with one beep of rest

    Warm down
    5x100 free on 1:40

    Total 3600LCM

    The 100s on 1:20 were harder than they should have been. The kick I held 1:45s and felt pretty easy. The pace set was hard work. I held the tempo but it was a lot of hard work. The last two I picked up and finished with 30s on these. 18days to go.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-07/17/2013

    by , July 16th, 2014 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100 swim

    2 X 200 broken @ race pace 7:00
    Broken :10 @ 100

    2 X 300 4:30
    3 x 200 3:00
    4 x 100 1:30
    Pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts