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  1. 3|23|16 stretching and plyo

    about 80 minutes

    Did a few sets of:
    • vertical drop and hops
    • static track stance, then move into proper streamline with an inhale
    • moving yoga stretches
    • abdominal stuff
    • RC stuff

    Wonder what to try in pool tomorrow
  2. Week 182 - Wednesday

    by , March 23rd, 2016 at 08:38 PM (After a long rest)
    I slept really well last night and felt like I had more energy this morning. It's been cooler than we have had the past month and the wind has been really strong which has kicked up all sorts of allergens and I was dreading the next few days. To my surprise My allergies felt much better today.

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

    Main sets
    8x75 Rotator IMs on 1:10
    3x(4x25 free on :35 done as open, close, easy, fast)
    16x50 free at 200 race pace on :55
    200 easy
    8x125 kick on 2:15

    warm down
    200 easy

    i was holding :54/:55 on the rotator IMs. On the open, close, easy, fast I felt decent. I was not looking forward to today's race pace set but went for it and was out in :26 and then managed to hold :27s. I hurt like I normally do but this actually hurt way less than yesterday's 20x50s at 1000 pace. I was really happy that despite being slower than I was about 6 weeks ago I did not feel half as bad as I have the past 2 weeks on this same set. On the kick set I was able to come in on 1:50s.
    Swim Workouts
  3. Mon-Wed Mar 21-23

    by , March 23rd, 2016 at 08:26 PM (Senior Sprinting)
    400 warmup
    4x25 from the blocks
    Several starts
    50 nb

    Traveling on business, just some stretching in the hotel room

    Still on the road, but made it to a nice health club
    Short Bridge workout
    400 warmup
    3x25 on :30, all out no breath. Mid-11s.
    100 ez
    2x50 nb
  4. Sarasota Y Sharks Masters 5:30 AM Workout 03/24/2016

    by , March 23rd, 2016 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:45 --
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 free 2:00
    #1-6: strong--85/90%
    #7 @ 100%
    #8: easy

    1 X 200 kick 4:30
    6 X 50 kick 1:05
    1 X 100 swim

    8 X 50 stroke/choice no free 1:20
    All 8 strong--85/90%
    IM'ers: 2 fly/2 back/2 breast/2 choice

    8 x 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  5. 3|22|16 SCM

    500 flutter kick
    • board and snorkel
    • 12:26 negative split at 250

    6 x 25 fr on 0:40
    14 x 25 fr on 1:00

    10 (3 x 7m) on 1:00
    • Breakout into 2 fr strokes & flipturn (7m), kick out from dig and roll to back for suicide turn (7m), do a br pullout (7m), glide back

    20 x 7m on 0:30
    • Breakout into 2 fr strokes & flipturn, glide back

    2 min on treadmill at 9.5 mph
    Worked legs, chest, back, shoulders, arms with high reps
  6. Mon-Tues March 21-22

    by , March 22nd, 2016 at 04:01 PM (The FAF AFAP Digest)


    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    HS hi row, 170 x 4 x 5
    extreme angle goblet squats w/DB, 35 x 3 x 10
    good mornings, 95 x 4 x 5 (max)
    straight arm dips, 75 x 3 x 15
    explosive leg extensions, 105 x 3 x 25
    lateral raise, 65 x 4 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops, 5
    altitude drops + standing broad jumps, 5
    standing broad jumps, 5

    Swim/SCY/Solo: 1500 EZ

    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 rounds: (1 round free, 1 round breast, 1 round back kick)
    8 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    1 x 100 EZ

    150 EZ

    8 x 25 no breath free w/paddles @ :45
    150 EZ

    Total: 2800


    Still under the weather/little energy. Not sitting on the couch all day, but it's a far cry from the huge energy I've had the last three months. Not sure whether it's a bug or allergies or both. Both ears and my throat hurt. I did get a pretty good gym session in yesterday, especially with the max on my favorite SDK exercise (good mornings). Hope tomorrow that I'll have a better day in the pool.

    Updated March 22nd, 2016 at 05:49 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 03/23/2016

    by , March 22nd, 2016 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 150 2:45 2:30
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Second 50 faster

    4 X (4 X 50--Descend 1-4 within each round
    Rounds 1/2: free on 1:05
    Rounds 3/4: stroke 1:15

    6 X 200 pull 3:20
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Week 182 - Tuesday

    by , March 22nd, 2016 at 08:38 AM (After a long rest)
    I had a good night of sleep and headed to the gym a few minutes earlier than normal. We had a large group this morning despite it being early(4:15am)

    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5 mins of stretching

    400 free with snorkel
    6x50 catchup on :45
    12x50 kick on 1min
    3x(4x25 free on :35 done as open,close,easy,fast)
    20x50 free at 1000 pace with a flip(to feet) on :45
    200 easy

    i felt really tired throughout the whole workout today. I even questioned skipping the swimming today but decided to give it a go. I felt very tired in the water but my stroke did not feel too bad today. On the kick I was holding :41/42s. I was again not very quick on the open,close,easy,fast set. On the 20x50s I was out pretty strong going :28 and then held :29s until about #12 where I slipped to :29 high/:30 low which I held until the last 50 where I touched in :29. This set hurt really bad from about #4 and honestly felt like quitting a couple of times. I did not and I am glad I was able to hold this together. I don't think I would have come anywhere close to these splits with a straight swim and my energy level is about as low as I can remember. I think it maybe time to get some blood work done to see if something else is going on.
    Swim Workouts
  9. 3|21|16 SCM

    15 x 50 on 2:00, as 25 fr fast / 25 easy, odds with fins on
    • 14 highs to 15's, and 12's for the finned

    30 x 30m on 1:00 as 15m AFAP fr (speed with a breath) / 15m easy
    • 7 highs to 8's
    • each had one high speed breath after 4th stroke with no need to

    I truly believe my speed is where it should be now. Have dropped the former DPS concept. I just focus on minimizing movements and keeping arms moving fast and light, swimming on top of water. Don't care how many strokes I take per length for now. Seems to work. Before this, I channeled my attention to catching water way out front and applying max force. I've learned torque doesn't create speed, it causes slippage, speed comes from power, and power is work accomplished / time (armspeed). Shoulders like this too.

    Last night I read (online: swim ee) some of Dr. Rein Haljand's implementation of swim mechanics. I think it boosted my stroke awareness a little and perhaps broadened my perspective some.

    Updated March 21st, 2016 at 10:50 PM by __steve__

  10. Sun March 20

    by , March 21st, 2016 at 11:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 x
    15 AFAP breaststroke wall kicks + 50 EZ

    50 EZ

    8 x (25 AFAP + 75 EZ)
    -- some from the blocks, some from a push w/fins
    200 EZ

    5 x 50 DPS free w/paddles
    100 EZ

    Total: 2400


    I have not sleep very well the last few days. And Saturday night I started to have trouble breathing, which was then worse on Sunday. It's probably just allergies -- we had a lot of pollen last week. And so begins the battle to stay healthy in the springtime ... Feel a bit out of it today. Glad it's a gym day.
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 03/22/2016

    by , March 21st, 2016 at 11:23 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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 2:15--choice
    50 perfect/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 1:45
    Three rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Week 182 - Monday

    by , March 21st, 2016 at 09:16 AM (After a long rest)
    There is no other way of saying this but I am really struggling in the pool at the moment. My lungs are still not 100% clear but I am much better. Despite this I have no speed at all and it's very frustrating.

    On saturday day I swam in the DAM Spring Meet. The pool is quite old and there are a number of not so great features like very shallow slippery blocks, a very shallow end and no warmup. Or warm down lanes when the meet is running. The meet was not particularly well attended and it ran very fast. Despite all this in have swum this meet before and done ok. Alas this time I swam pretty crappy and had my worst times at a masters meet since my first masters meet in Bryan Texas in early 2012.

    50 Back - 26.5. This was probably my best swim of the meet and I had a decent start and turn but glided into my finish. I was happy with this in season swim.

    100 free - 51.1 I had an ok start but really had big turn issues at both ends turning way too close to the wall. I was out in 24 high and back in 26 low. My first 50 is where I usually am on my first 50 on the 200. I was never in a race on this one and just could not get going.

    50 free - 23.5 I had a better start but my goggles leaked and I had difficulty seeing and almost swum through the wall. How I turned is beyond me. I saw a blurry image of someone in the lane next to me about half a body length up on me as I came off the wall and decided to put my head down and race. I caught guy with about 10yards left and won by half a body length. I was pleased I was able to race but the time is really slow.

    200 free - 1:53.1 what can I say about this. I was slow the whole way. I never died but was just off on every split from where I normally am.

    I am not deliberately making excuses but I am just not feeling my normal self in the pool. I have been like this now for about 6 weeks and despite feeling a lot better I am not where I want to be. We have our zone meet in about 2 weeks so hopefully I will have my mojo back by then or at least see some improvements.

    Todays workout was brutal and I was hurting pretty badly from the end of the warmup on.

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

    main sets
    8x(200 free build by 50 with paddles(no bout) on 2:20, 100 kick on 1:40)
    100 easy
    8x50 finger tip drag drill on 1min
    10x50 free with snorkel on :35 holding 1000 pace

    warm down
    200 easy

    i started out at 2:00 on the 200s and held this until #5 where I started to drop and went 2:01s on 5 and 6 and then 2:02 on 7 and 2:03 on 8. On the kick I was more consistent and held 1:25/1:26 throughout. This set really hurt! I am working on trying to extend my hand entry and catch higher in the water. Finger tip drill helps with high elbo and I also worked on the extended hand position and high catch. On the 50s I got into a groove and held :30/:31 and felt OK compared to the 8 round main set.

    I will be ok but I would be a liar if I said I am not frustrated right now with how I am swimming.
    Swim Workouts
  13. Sat-Sun Mar 19-20

    by , March 20th, 2016 at 10:51 PM (Senior Sprinting)
    400 warmup
    14x12.5 various fr, fl, fins

    400 ez

    Stretching 15-20 minutes everyday now. No fun. Hamstring really tight from too many starts on Friday.
  14. 03/18-19/16: 2016 New England SCY Champs at Harvard‏

    by , March 19th, 2016 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Just back from a fun trip to Boston for the annual SCY champs at Harvard with 820 of my closest friends. I only swam the second and third days of the meet (distance day was last Saturday, and this weekend is the three day "main" meet) and had blast swimming in one of my favorite pools.

    Friday: My wife and son joined me and we headed out from home a little before 7am for the three hour drive to Beantown, no issues, parking at the pool. I checked in for my events and then warmed up.

    #8 50 Free: 24.19 r:+0.77 [3rd place]
    - Masters PB time, but still not quite under 24. Had a good start and only breathed once before the wall, then twice on the way back. Solid swim as I still try to emulate a sprinter.

    #10 100 Back: 58.68 [2nd place]
    Splits: 29.04, 29.64
    - Less then a second off my masters best. My underwaters were not great but I split it well and the turns were good. Satisfied.

    [I skipped the 50 fly because it was after the 200 breast and a rather long break]

    After warming down we walked over to Harvard Square to get some food. My wife has been so patient in supporting my swims and hanging out in the hot and humid pool area over the years (it's good to thank your own family for this, it's such a blessing for me) and found a great place for lunch as we checked out parts of the city that I have not seen before. We then walked back to get the car and drove to the hotel and relaxed a bit. Later on, my son and I took the T to the Science Museum to check out a show at the planetarium, Laser Floyd. The full set list from the 1979 record, slightly abridged to fit the hour time slot, played as lasers moved about with the full arsenal of the planetarium's star showed above. It was really cool and a fun thing to take in with my son, and we got back to the room a little after 11, so I was able to get a solid night's sleep since I didn't swim the 500. Oh, and I found out that Michigan State lost so my March Madness bracket it busted as I had them going all the way.

    Saturday: I ate a light breakfast at the hotel and then we caught a shuttle to Harvard Square, where the family went off exploring and I headed to the pool to warm up. I skipped swimming during the 15 minute sprint period after the first distance event of the day and opted to stretch and relax in the stand.

    #20 50 Back: 27.39 [3rd place]
    - Another Masters best. I really worked my underwaters but my wife said I should have come up sooner on the second lap as I lost some ground.

    #22 100 IM: 1:00.53 r:+0.74 [3rd place]
    Splits: 26.90, 33.63
    - Right there is a lifetime best! I talked to my buddy Trent as we ended up next to each other and I told him that I would be taking this out fast due to my poor breaststroke. I had another good start and worked the underwaters on the first 50, coming in really fast. My back to breast turn was a little cramped, but I worked the streamline and then tried my best to increase my turnover on the breast as I moved the kick up in the cycle. It apparently worked as the family said that I held my ground instead of the usual field catching up. I then motored to the wall - a full two second time drop and ever so close to my lofty goal of getting this event under a minute!

    #24 200 Fly: 2:17.94 r:+0.77 [1st place]
    Splits: 30.49, 34.76, 38.24, 34.45
    I'll give the swim of the meet, as I achieved another lifetime best with a five second drop! Last swim of the meet for me and I felt good so instead of DPS fly for 175 yds before a 25 sprint, I changed it up a little. I swam regular fly the first length, then 125 of DPS fly before switching back to full fly on the last 50. Looking at the splits I was a little too fast on the second and too timid on the third 50s, but judging by the 30+ minutes it took for my hearrate to come back down after the swim I am ok with that! I was looking to come in around the 2:20, and was able to take gold for my age group.

    All in all another great meet at a pool that I enjoy competing in and a fun couple of days in the city with the family. The first day I was not sure if I hit my taper but today demonstrated to me that it was on target. I was also able to catch up with friends from past meets (my buddies with Granite State, Jonathan,Trent, Christian, Kevin, and Lauren) and also meet new folks from the forums and in the pool, one of the things that really makes this sport so rewarding for me. I logged 500yds racing + 4950yds with warmups/downs and we made it home safely...well worth the extra days I worked in order to switch weekends and make it down to Harvard.

    Updated March 19th, 2016 at 10:13 PM by rxleakem

    Tags: harvard, nem
    Swim Workouts , Masters Swim Meets / Events
  15. 3|19|16 SCM

    Tomorrow I'll be in a new age group. I think it's more competitive for dixie zone

    10 x 10 seconds on 1:00 fast tethered kick alternate dolphin and flutter

    10 x 25 fr on 3- 5 min, dive from side through a noodle ring (fins)

    5 x 25 fr on 1:30, dive from side through a noodle ring (fins)

    30 x 25m on 1:00 as 12.5 fast / 12.5 br
    • fast's were UWDK, FK, fr

    6 x 25 UWDK on 1:00 (fins)

    Tried echolocation. Humans definitely can't

    Weights moderate intensity, everything but arms
  16. Week 181 - Friday

    by , March 18th, 2016 at 09:22 PM (After a long rest)
    I had a very long day yesterday but luckily I had a good night of sleep and woke feeling good this morning. Unfortunately as the practice went along I had more difficulty with my breathing. I luckily don't feel sick anymore but rather just have trouble catching my breath as I start to push myself.

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

    main sets
    6x100 kick on 1:45
    100 easy
    16x25 at 100 race pace on :30 to my feet
    200 easy
    15x100 on 1:15

    warm down
    200 easy

    nothing to write home about today. I was quite tired at the end of this workout.

    Tomorrow I have the DAM Spring meet and I am swimming the 50 back, 50 free, 100 free and 200 free. Fingers crossed I will feel better in the water tomorrow.

    Updated March 19th, 2016 at 01:52 PM by StewartACarroll

    Swim Workouts
  17. Friday March 18

    by , March 18th, 2016 at 09:04 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    400 various

    Then there was a 700/400/400/300/300/200 assigned next. NO!!! I modified and went to the diving well for some of that ...

    4 x (during the 700)
    2 x 25 shooters w/fins @ :30
    1 x 50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:00 or so (during a 400)
    50 EZ

    8 x 50
    odds = 100 pace w/fins (one of these was more like a 35 since I ran into traffic), did 3 of them breast @ 27-28 which is pretty fast for my 100 pace
    evens = EZ

    went to diving well ... did 50 EZ
    4 x 30 starts off the blocks to 15m then cruise back
    1 x 25 AFAP back shooter
    125 EZ

    back to regular lane ...
    50 EZ

    7 rounds:
    1 x 25 shooter @ :40
    1 x 25 EZ @ :40
    1 x 25 power kick @ :40
    1 x 25 AFAP @ :40
    1 x 50 EZ @ 1:20 (skipped a couple of these)

    -- I skipped round 5 for some extra rest, but did the 50 EZ. Used fins on round 7.

    100 EZ

    Total: 2925


    I was a little surprised to see a distance-y practice on "sprint" night. But I managed to work around it for the most part. I'm glad I did a few starts in the diving well with the fin blocks, though I find it disconcerting to not have lane lines. I'm a tad worried that the fin might call for one less kick on my starts ... though I did the usual number at NE Champs. I don't do starts enough to feel like I have any real consistency. But I do love the fin bc I feel like I get a lot of bang for the buck with my leg strength. Looking forward to a day off tomorrow!

    Also did shoulder & elbow rehab exercises, stretching, icing etc.
    Swim Workouts
  18. Thur-Fri Mar 17-18

    by , March 18th, 2016 at 06:44 PM (Senior Sprinting)
    Thursday off

    Starts and turns
    4x50 ez down fast back
    Swim Workouts
  19. 3|18|16 SCM

    Yesterday SCM
    about 45 minutes of rested 25 fr's from a side dive, wearing fins

    Drylands: RC stuff, stretching, weights (upper, light)

    Today SCM
    20m fr's from side dive on 2 - 3, coast in, with fins
    • 5 of them were through-the-hoop (3 noodles in to a circle tied off to line, a little over 3m out). Supposed to narrow your tunnel of entry.

    5 x 25 on 1:00 UWK with fins (belly down SDK, belly up SDK, left side SDK, right side SDK, belly down SFK)
  20. Sarasota Y Sharks Masters 5:30 AM Workout 03/21/2016

    by , March 18th, 2016 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    1 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    50's: 25 fast/25 moderate

    3 X 50 fast 1:20
    1 X 50 easy 2:00
    Three rounds--choice
    Fast=200 pace

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    1 x 100 1:30
    1 X 200 3:00
    1 x 300 --
    Pull--Negative split 200/300 swims

    WARM DOWN: 4 X 50 easy

    Swim Workouts