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  1. Tues-Wed July 2-3

    by , August 3rd, 2016 at 04:38 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free w/paddles)
    6 x 50 burst + cruise
    50 EZ
    4 x (50 AFAP w/fins + 150 EZ)
    -- 2 breast (30-310, 1 free (25), 1 flutter kick (27)
    50 EZ
    6 x 50 DPS alt free & back
    100 EZ

    Total: 2400 m


    Wednesday: Drylands


    -- did yoga, core work and light weights for an hour
    -- heading off to the last Team Pitt practice of August in another hour
    -- it's going to be long course



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


    I'm thinking of heading to a last chance LCM meet on August 27: https://www.clubassistant.com/club/m...1236&smid=8088. I would swim the 50 free, 50 breast and possibly the 100 breast or 100 back. I'm definitely not in shape for long course 100s, so would only do that for fun. Although I'm not really sure how much "fun" the 100 back would be in an outdoor pool. Last time I did that I had a quite mediocre time.
  2. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2016

    by , August 3rd, 2016 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and strong/5-8: descend to fast

    3 X 200 free 3;30
    Negative split

    8 X 50 kick 1:20
    1 X 100 swim

    6 X 50 1:20
    Build to fast/choice

    1 X 50 blocks @ 100%
    1 X 50 easy

    NATIONALS SWIMMERS WARM DOWN

    12 X 100 pull
    1-5: 1:40
    6-10: 1:30
    11-12: warm down 2:00
    Categories
    Swim Workouts
  3. 8|2|16 scm

    7 x 50fr on 2:00 breathe 3 - 4 x
    10 x 50fr on 1:00 easy
    7 x 50fr on 1:30 fast for about 7 seconds on way back
    6 x 75 on ? as 25 fly / 50 bk or br (fl had fins)
    300 various kicking
    15m fr from block

    Click image for larger version. 

Name:	sun moon faceoff.jpg 
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    sunrise | full moon faceoff on jul 15 Seroe Colorado Most beautiful sunrise I've experienced

    Updated August 2nd, 2016 at 09:45 PM by __steve__

    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2016

    by , August 2nd, 2016 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    #5-8: first 25 fast

    6 x 100 --choice-- 2:15
    Perfect technique swims

    6 X 50
    odd: blocks/25 sprint-25 easy
    even: build to race finish

    $$$ RACE PACE SET $$$
    2 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 4:30
    3 X 100 1:40
    Two rounds--pull.
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Week 200 - Tuesday

    by , August 2nd, 2016 at 01:16 PM (After a long rest)
    Its been a busy few weeks. I have been swimming but my elbow and life has been conspiring against me. I see the orthopedic surgeon later today so I will know when I am getting scoped.


    Last week my daughter had TAGS(Texas Age Group Champs) at the Northside ISD aquatic center and some of my senior group swam at the American Long Course meet in Lewisville. I obviously went with my daughter rather than my senior group but I was somewhat torn, since I have been working with these kids all year. Neil ended up going to Lewisville and with constant text messaging I managed to get through the meets. My daughter had a slower than anticipated start to the meet adding a few tenths on her 200IM and 50Back, just missing both B finals. On Saturday she swam her favorite event, the 2Back and crushed her entry time ending up going 2:30.4 in the A final and finishing 4th. On Sunday she swam the 100 back and again dropped big time going 1:12.1 and making the B final. She was very happy and I was very proud of my girl!


    Unfortunately we did not get done with finals until about 8pm on Sunday and by the time I got back to Dallas it was after 1am. I was supposed to open the pool for masters but instead texted a friend who opened the pool and I slept until 7am. I have the next group of seniors swimming at the Futures meet in Austin next week followed by a smaller group going to Minneapolis for Jnr Nationals the week after. Work is also very hectic so trying to get everything done is a real challenge.


    This morning my son and I did dry lands at the pool and then I did about a 3k swim:


    15mins on stationary bike

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    8x150 pull on 2:15
    8x50 kick on 1min
    8x50 finger tip drag drill on 1min
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 08/02/2016

    by , August 1st, 2016 at 01:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:45
    3 X 100 1:45
    1 X 200 negative split

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    2 X 100 kick 2:30

    1 X 100 easy 2:15
    1 X 50 @ 100% 1:45
    Four rounds--choice

    6 X 100--choice-- 2:30
    #1: easy
    #2-3: 50 fast +turn/breakout--50 easy
    #4-5-6: 25 sprint/75 easy

    NATIONALS SWIMMERS WARM DOWN

    6 X 200 pull 3:00
    #1-3: 150 cruise/50 fast
    #4-6: negative split

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Sat-Sun, July 30-31

    by , July 31st, 2016 at 05:51 PM (The FAF AFAP Digest)

    Saturday:


    We finally had some waves. I did 90 minutes of body surfing before a storm moved in. That counts as a workout!


    Sunday: Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free) w/paddles
    50 EZ

    20 x 25 breast @ 100 pace @ approx :25 rest
    250 EZ

    20 x 25 free w/fins & paddles @ 100 pace @ approx :25 rest
    250 EZ

    10 x 50 various
    100 EZ

    Total: 2900 m


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


    I was careful about sun our entire vacation. Then, on the last day, I scorched my face. Too much time in the water without reapplying sunscreen, I fear. We are headed home tomorrow. I'm dreading the super long drive ... But at least we won't hit as much traffic leaving on a Monday.
    Categories
    Swim Workouts
  8. Sat July 30

    200 swim
    3 x 100 descend @ 1:45
    3 x 50 @ 60 (fly, bk, br)

    200 kick
    6 x 50 kick @ 1:30 fast
    --odds breast, evens free

    Free set
    --50's at 200 pace, other swims moderate except sprint from flags in
    150 @ 2:30
    50 @ 60
    100 @ 1:45
    2 x 50 @ 60
    50 @ 1:15
    3 x 50 @ 60
    150 @ 2:25
    100 @ 1:40
    50 @ 55
    100 EZ

    3 rounds with fins
    100 @ 1:45 done as 2 fly strokes, 4 Kick
    2 x 75 @ 1:15 done as 25 drill/ 50 fly

    50 ez

    6 x 50 @ 60 done as
    --25 sprint, 10 cruise, 15 sprint fly

    200 warm down

    3450

    I suppose I need to get in shape since I've signed up for a meet next month down in the Charleston area. I've decided to swim some off events at this one and just have some fun.

    Sat-100IM, 50, 200 and 100BR
    Sun-500, 2BK, 50BR and 2BR
    Categories
    Uncategorized
  9. Friday July 29

    by , July 29th, 2016 at 05:46 PM (The FAF AFAP Digest)
    Kunga Vinyasa, 60 min


    I love that there is an unheated yoga studio down here! Hot yoga just does not appeal. It was pretty easy, but I got in some good stretching.


    Swim/SCM/Solo @ Hot Pool

    500 various
    5 x (25 scull + 25 free w/paddles) @ :15 rest
    50 EZ
    10 x (25 AFAP + 75 EZ) @ around 3:00 (no pace clock here)
    -- 4 free, 3 breast, 3 flutter kick
    100 EZ
    4 x 25 w/chute & paddles
    100 EZ

    Total: 2100


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


    We had a rare cloudy afternoon at the beach and the water turned cold again.

    Off to make some guacamole!
    Categories
    Swim Workouts , Yoga
  10. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2016

    by , July 29th, 2016 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    5 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 3:00
    Four rounds, choice.
    100's: Rounds 1-3: strong 85/90%--Round 4: @ 100%

    NATIONALS SWIMMERS WARM DOWN

    4 X 200 3:20
    4 X 150 2:30
    Pull--last 50 fast on all swims

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Wed-Thurs July 27-28

    by , July 28th, 2016 at 02:12 PM (The FAF AFAP Digest)

    Wed: Swim/SCM/Solo


    Warm up:

    500 various
    100 scull
    50 EZ

    Main sets:

    20 x 25 @ :25 rest @ 100 pace
    -- fly-breast-free
    -- can't possibly do backstroke outside with no flags
    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :25 rest
    100 EZ

    10 x 25 breast @ 100 pace @ :25 rest
    100 EZ

    6 x 50 DPS free w/paddle
    100 EZ

    Total: 2450



    Thursday:

    I went paddle boarding for an hour on the sound. Idk, it seemed pretty easy to me. And very fun! Didn't bother my legs at all. Wish there had been more wind to go faster.


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


    I tried swimming in the ocean on Tuesday. No way, it was far too cold for me. Yesterday, though, the ocean seemed about 10 degrees warmer. But then there were a lot of jelly fish ... I definitely don't do jelly fish.
  12. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2016

    by , July 28th, 2016 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right

    1 X 100 kick 2:40
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    10 X 100--choice 2:30
    #1: easy
    #2-6: 50 fast + turn/50 easy
    #7-10: 25 sprint/75 easy

    NATIONALS SWIMMERS WARM DOWN

    1 X 300 IM 6:00
    1 X 300 free 5:15
    1 X 200 IM 4:00
    1 X 200 free 3:30
    1 X 100 IM 2:00
    1 X 100 free --

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. 7|27|16 SCM vacation recovery

    Arrived home from paradise this morning at 1 am. Exhausted from playing too hard. While on this vacation I managed to wake up by 4:15 am three times (Jul 15, 18, and 20), early enough to attend masters practices at the Pisina Olimpico Roly Bisslik, coached by Aruba's swimming legend Roly Bisslik . I was lost at first since the instructions weren't English, then a neighboring swimmer interpreted for me. They all thought it to be strange that someone would get up early to workout during vacation time. I didn't think so until they pointed it out lol

    About the coach, a very impressive fundraising swim accomplished by Coach Bisslik in 1988. http://www.arubadolphins.com/home/
    10 hour swim from Venezuela to Aruba against the current, through treacherous conditions (the calm resort beaches are only like that next to the island, the surrounding ocean you can see waves breaking from inside a cruising aircraft).



    SCM outside today
    50 min of easy swimming, most with the monofin

    Drylands
    core, lower back, and stretching

    Beginning of the 2nd half of vacation I made a big mistake by doing squats at the hotel gym. Everything was going good until one rep I did something wrong and the lower back just went out. Still hurts now, but it's getting better, and I didn't let it interfere with our trip either, though it did slow things down a little. Just had to go and do squats.
    Categories
    Uncategorized
  14. Possible new blog post: Exercise and Weight Loss in Women

    TIME magazine in April of 2009 published an article stating that exercise possibly does not have the same effect in men and women, and that women possibly do not lose weight with exercise because they eat more afterwards. Two researchers in the UK, David Stensel, Ph.D. and Kevin Deighton, Ph.D., conducted two studies to examine this issue. The first study looked at the hormonal response to calorie restriction and to exercise in women. The researchers found that appetite perceptions were higher during food restriction but not after exercise. This was confirmed by the appetite increasing hormone being higher with food restriction than during exercise. An appetite suppressing hormone, the peptide YY, was high during exercise and low during food restriction. In the second study, men and women were compared hormonally and found to have the same response to exercise as far as appetite perception and ghrelin. When presented with a buffet of food post exercise, the womenís response was the same as the menís. Together these studies demonstrate that exercise can be helpful for weight loss and weight management in both men and women.
    http://journals.lww.com/acsm-msse/ab..._Acute.10.aspx
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters 5:30 AM Workout 07/28/2016

    by , July 27th, 2016 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Nationals begin 3 weeks from today. Those that are attending will begin taper/rest today.

    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: build to fast

    8 X 100 2:30
    odd: easy even: strong--Choice

    10 X 50 1:15
    #3-6-9 are fast--choice

    NATIONALS SWIMMERS WARM DOWN

    3 X 200 3:00
    4 x 100 1:30
    6 X 50 1:00
    Pull--50's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 07/27/2016

    by , July 26th, 2016 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 x 100 kick 2:30
    100's: last 25 fast

    1 X 100 moderate 2:00
    3 X 50 strong 1:15 #3 on 2:00
    Four rounds--choice

    5 X 200 pull 3:00
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  17. Monday July 25

    by , July 25th, 2016 at 02:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pine Island Beach Club

    Warmup:


    500 various
    100 scull
    6 x 50 single arm fly
    50 EZ

    Main sets:

    2 x
    5 x 50 w/paddles @ 200 pace @ :20 rest
    1 x 50 EZ

    50 EZ

    8 x (25 AFAP + 75 EZ)
    50 EZ

    6 x 25 w/chute & paddles
    150 EZ

    Total: 2800


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


    I went to the neighborhood lap pool this am. Lovely setting, but OMG the water was hot. It must have been 87-88+ degrees. I've never worked out in water that hot. Halfway through the workout, I jumped out and took a cold shower. Then repeated that cold shower at the end. Skipping swimming tomorrow for some stand up paddle boarding. The ocean is the calmest that I've ever seen it in OBX. But unfortunately the water temp is 59 degrees. Definitely too cold for me to do any OW swimming!
    Categories
    Swim Workouts
  18. Monday, July 25, 2016

    by , July 25th, 2016 at 02:27 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    83F, Partly Cloudy

    Warm Up
    400 FR DPS
    400 IM K/S by 50

    Set 1
    3(200 FR on 3:15, 2x100 FR on 1:45, 4x50 on 1:00)
    --200 build by 50 1-4, 100s EZ/Strong by 50, 4x50 desc 1-4
    --Round 3 with snorkel, paddles, tube

    Set 2
    3x200 K w/fins on :30 rest
    --as 2(50BF/50BK)

    Set 3
    3x500 on 1:00 rest
    --snorkel, paddles, fins
    --build effort by 500 1-3

    Cool Down
    EZ 100 FR

    Comments
    My arms are less, but still somewhat sore and aching. By the end of this week I hope to swim LCM 3.5 to 4K with some degree of control and consistency. Sunday I will swim with SWFL OW swimmers in a 1.5 OWS by Naples in Venetian Bay.

    Swam in a lane next to FGCU and Barbados Olympic swimmer Lani Cabrera, who is tapering for the upcoming 2016 Olympic Games in Rio de Janeiro. She looks easy and relaxed doing 1:02 pace 100s for her 400 Free event. She is clearly very focused and motivated as we chatted afterwards while Coach Neal was pacing his other swimmers.
    Categories
    Swim Workouts
  19. Friday, July 22, 2016

    by , July 24th, 2016 at 10:26 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    86F, Partly Cloudy

    Warm Up
    2x200 FR DPS
    200 FR K/S by 50

    Set 1
    3(200 FR, 100 K)

    Set 2
    3x200 on :30 rest
    -200 as 50K/50S
    -BF, BK, BR

    Set 3
    3x200 FR on 1:00 rest
    -w/paddles, tube, buoy

    Set 4
    3(300 FR on :30 rest, 200 as 50K/50DR)
    -with snorkel & fins
    -200 #1-BF, #2-BK, #3-BF

    Cool Down
    EZ 100 FR

    Comments
    I was very sad to learn that Coach Neal Studd will be departing FGCU after a eight-year tenure at FGCU that included six Coastal Collegiate Sports Association Championships, a 28-1 CCSA all-time record, and five Coach of the Year awards.

    He started the Florida Gulf Coast University womenís swimming and diving program in 2007, building the Eagles from the ground up with integrity, honor, and considerable success. As member of the FGCU Aquatic Center and supporter of the FGCU Swimming and Diving programs since 2011, I watched him inspire and motivate his athletes in amazing and creative ways as well as be a tireless enthusiastic advocate for swimming fitness and participation for everyone of all levels and ages.

    It is with great respect, admiration, and sincere wishes for the greatest success I am delighted for Coach Neal as he takes the position of head coach of the Florida State University men's and womenís swimming and diving teams this coming 2016-17 season.

    Updated July 24th, 2016 at 10:38 AM by fdtotten

    Categories
    Swim Workouts
  20. Week 199 - Friday

    by , July 22nd, 2016 at 04:06 PM (After a long rest)
    This morning my best swimming friend and training partner Bill Elizondo announced he and his family are moving to Fort Wayne Indiana. Bill and I are great friends and I will miss him and his family a lot. The great thing about swimming as it relates to friendships is we will get to see each other on a regular basis for Nationals, Worlds and travel meets.

    My elbow felt terrible during warmup but loosened up and to my great surprise I had a terrific practice. This was most certainly not our normal type of practice and despite the low yardage it hurt really bad. All out broken 200s with fins. I saw times on this set I have not seen since college! Now if I could only surgically attach my fins during races it would be like swimming in my early 20's again!

    Pool setup scy

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

    Main Sets
    4x200 free/back fins with 2 minutes between 200's as:
    #1 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #2 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #3 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #4 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back

    12x50 drill on 1min
    12x25 fly in honor of bill on :45

    Warm down
    200 easy

    I did not know where Tom was going when he said 500 kick. We don't do this type of set! When I heard the main set I thought he was kidding at first(apparently my daughter did this set LCM yesterday and was 2:14 on her 200 back(OMG)). I was 1:46 and 1:47 on the 200s back, and 1:40 and 1:38 on the free. This hurt really bad but it was also fun to swim this fast!

    The rest of the workout was pretty easy. The 12x25's fly in honor of Bill was sort of our guard of honor salute to our 200fly man!!
    Categories
    Swim Workouts