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  1. 9|9|14 longest break from Swimming

    by , September 9th, 2014 at 10:05 PM (Blog)
    Just completed the longest break from Swimming as a Masters Swimmer (since 2010) - 6 days off.

    SCY

    500 free warmup with snorkel

    200 of drills

    4 x (3 x 25 on 0:30) on 3:00
    • couldn't accurately see time on the 2nd and 3rd's but the 1st's were 13-14's, guessing the others were 15's and less, except on last of last one, where I had nothing


    200 warmdown with free

    This small set was much more uncomfortable (pain and lack of air) than when I did the set on 0:20. Probably not due to the lack of training for the week, but the actual pace on efforts 2 and 3, being more recovered and all.

    Drylands
    Weights today
    Weights on 9/8
    Stretches and an easy 1.5 mile run (11:58) on 9/7
    Weights on 9/6

    Updated September 9th, 2014 at 11:17 PM by __steve__

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    Uncategorized
  2. Week 102 - Tuesday

    by , September 9th, 2014 at 09:32 PM (After a long rest)
    I had a horrible nights sleep last night(I forgot my allergy meds) and woke at 2am and did not go back to sleep. As a result practice was tough. Today's workout was IM and stroke based and I found it quite tough.

    Warm up
    3x300 with snorkel on 4 mins

    Main sets
    3x(4x25 fly on :30, 4x50 back on :50, 2x200 IMs on 3mins)
    4x25 fly on :30
    4x50 back on :50
    100 easy
    10x50 with snorkel with cardio cap on :35

    Warm down
    100 double arm back easy

    Total 4000scy

    On the main set I was supposed to do 4 rounds but saw I was running out of time so skipped the last 2x200IMs. On the 25s fly I was holding 15s. On the back I held 33-35s and on the 200IMs I was 2:25-2:27s. I felt quite tired throughout this main set. On the 10x50s I was coming in on :31-:32s and this was probably the most comfortable set I swam today. These were by no means easy but got into a groove and could have done more at this pace.

    I found out one of my training partners(Bill) had an accident yesterday and ended up in the ER with a damaged hand as a result of a fall(no alcohol was involved). I spoke with him after practice and he was staying positive but is in a splint and maybe out of the water for some time. This sucks because he has really trained hard to get where he is. He has a very positive outlook in general and looked at this as an opportunity to rest and get rid of some aches and pains he has been carrying for a few weeks. Fingers crossed Bill will be back in the pool soon.
    Categories
    Swim Workouts
  3. Good News, Tuesday Sept. 9

    by , September 9th, 2014 at 04:39 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    10 x 25 SDK on back @ 100 pace to 15m, then cruise @ :45
    100 EZ

    10 x 25 flutter kick @ 100 pace @ :45
    -- was going 17 highs
    100 EZ

    10 x 25 SDK on belly @ 100 pace to 15, then cruise @ :45
    100 EZ

    16 x 50 kick w/fins
    odds = dolphin kick w/board @ 100 pace (26 flats)
    evens = EZ
    150 EZ

    3 x with fins:
    4 x 25, UW for 20 yards @ :30
    1 x 50 EZ @ 1:30

    extra 50 EZ

    Total: 2900


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


    Was feeling a bit tired today; didn't sleep well last night. So I didn't kill it today. However, I was pretty happy with that 16 x 50 dolphin kick set. It felt relatively easy to hold 26 flats on the 50s @ 100 pace. In past seasons, I would have been 27s. I'm in the odd position of being forced to work on the best part of my race instead of the worst part ...

    But some good news. Dr. Bradley said, as I suspected, that my tear was not large enough to warrant surgery. Whew. We decided to go forward with PRP. While he was at it, I had him inject my left bicep tendon as well. That spontaneously started feeling strained recently, and it's likely as degraded as the right bicep tendon. It was an odd procedure where he injected the needle through the back of the shoulder so the platelets would drip down the bicep tendon. Ouch, it really f*ing hurt!

    Really sore from those Saxon side bends. This suggests I need to do them more often; those particular core muscles it targets must be neglected.

    Updated September 9th, 2014 at 07:39 PM by The Fortress

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-09/10/2013

    by , September 9th, 2014 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today marks the twelfth anniversary of our Masters program at the Sarasota Y. Started with 3 swimmers on Sept 10, 2002.

    SCY
    1 X 250 4:00 3:45
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 200 free 3:00
    4 X 50--fast-- 1:10 #4 on 1:30
    Three rounds, 50's are choice

    5 X 300 pull 4:00

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  5. Tue Sep 9, 2014

    by , September 9th, 2014 at 01:33 PM (Ande's Swimming Blog)
    Tue Sep 9th 2014

    Trained Mon did not train Sat or Sun

    TSC SCY 6:00 am - 7:30
    Whitney coached
    Swam with Kelly & Paul
    Beside Mike, Ned, & Larry

    Warm up
    went around 700

    Main Set:

    Lead my lane

    5 x 50 fr on 35

    300 FL drill done 3 kicks 1 stroke

    5 x 100 FR on 1:10 made em

    300 FL drill done R Both L Both

    5 x 200 FR on 2:20 made em

    300 FL drill 25 R 25 L 25 Both

    5 x (125 fr on 1:40 supposed to be 500 race pace (wasn't close) 75 FR on 1:20 breathe 1 on 1st 25, 2 on 2nd 25, 3 on 3rd 25)

    20 x 25 on 30
    odds easy
    evens FAST FLY
    Categories
    Swim Workouts
  6. Monday, Sept 8

    by , September 9th, 2014 at 10:44 AM (The FAF AFAP Digest)
    Drylands:

    RC/bicep rehab ex
    russian twists on incline w/plate, 25 x 3 x 25
    saxon side bends w/DB, 15 x 3 x 15
    -- I think I did these wrong. I had my feet together and I they are supposed to be shoulder width apart.
    leaning camels w/plate, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    push up crunches w/med ball overhead on yoga ball, 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    standing ab crunches, 80 x 3 x 15


    Swim/SCY/Solo

    Just did a little recoveryish workout before I coached at Pitt:

    600 various
    4 x (25 shooter + 25 EZ w/fins)
    10 X 25 1 breath free w/fins @ :30
    50 EZ
    30 x 25, SDK to 15 meters then cruise @ :45
    -- took a break part way through to get water
    100 EZ

    Total: 1950


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

    Made it to the gym yesterday. I tried to avoid doing any quad exercises to give the strain a break. It feels better after some painful foam rolling. So I did a lot more core work than usual. I am sore from the saxon side bends. That is one difficult and humbling exercise. Off for a shortish swim soon and then my appointment with Dr. Bradley.

    Updated September 9th, 2014 at 11:26 AM by The Fortress

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    Uncategorized
  7. An easy fly day

    by , September 9th, 2014 at 08:56 AM (Mixing it up this year)
    Just a relaxing bit of fly.

    500 free
    500 free kick w/zoomers
    8x25@:45 shooters w/zoomers
    200 torque drill w/paddles & snorkle
    200 angel arm fly w/snorkle
    200 fly kick on back w/zoomers
    200 fly for time 3:31
    300 free EZ
    200 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout-09/09/2013

    by , September 8th, 2014 at 02:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:00
    3 X 100 1:40
    4 X 50 kick 1:15
    1 X 200 3:00
    3 X 100 1:30
    3 X 100 kick 2:15

    4 X (4 X 100
    Descend 1-4
    Rounds 1&3: free 1:30
    Rounds 2&4: IM 1:45

    1 x 200 3:00
    1 X 150 3:00
    Four rounds.
    Descend 200's 1-4
    150's: 75 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  9. Sunday, Sept 7

    by , September 8th, 2014 at 11:40 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Swam with Jim, Mark/Water Rat and John today. Jim has decided that kicking is his "new frontier," and so we had a kick centric workout.

    Warm up:

    600 various

    Main sets:

    40 x 25 kick done as:
    5 x (4 x 25 kick, IM order) @ :40
    1:30 rest
    4 x (5 x 25 kick, 1 round of each stroke) @ :45
    -- pick up the tempo
    100 EZ

    -- I was kicking next to Mark on this set. He made me feel like I was going backward on breaststroke kick! The fly and back kicks were all done 15 m UW. This is a pretty decent way to do a 1000 yard kick set.

    2 x (4 x 75 + 50 EZ)
    R1 = up tempo kick w/fins @ 200 pace
    R2 = 25 fast dolphin kick + 50 EZ
    100 EZ

    6 x 50, done as 25 AFAP dolphin kick w/fins + 25 EZ @ 1:10
    100 EZ

    Total: 2900


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

    It was worth the drive to swim with my Sewy buddies, though the Sewy pool is just stinky for UWs. Off to the gym in a bit.

    Updated September 8th, 2014 at 01:19 PM by The Fortress

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    Uncategorized
  10. Week 102 - Monday

    by , September 8th, 2014 at 09:45 AM (After a long rest)
    I had a great weekend. On Saturday our team held a small party to celebrate our team performance at Worlds and used the event to get others excited about Nationals in San Antonio. It's my belief we will end up with about 20 people going to Nationals and when you consider we only had two of us in 2012 that's quite a growth. I think most people were apprehensive about looking bad or finishing a long way behind everyone else. We did a good job speaking about how much fun we had and how much fun the relays in particular were. The other part that I really enjoyed was the team spirit at worlds and think many others will enjoy this and the social aspect of the meet; that's my hope anyhow.

    Todays workout out was really tough. Coach Neil had been checking up on one of our age groupers who is swimming with Eddie Reese at UT and today's workout came out of this conversation. My leg is feeling much better and it's my hope that by Wednesday I will be back to normal.

    warm up
    400 free with snorkel

    Main sets
    500 on 5:40, 400 on 4:40, 300 on 3:40, 200 on 2:40, 100 on 1:40
    400 on 4:30, 300 on 3:30, 200 on 2:30, 100 on 1:30
    300 on 3:20, 200 on 2:20, 100 on 1:20
    200 on 2:10, 100 on 1:10
    100 on 1 min
    100 easy
    8x75 on 1min with fins swum 50 kick, 25 fly
    12x50 on 50 swum as 2 fly build, 2 fly drill, 2 back build, 2 back drill, 2 free build, 2 free drill

    Total 5200scy

    Apparently the UT boys went down to 50 on the last 100 which is basically 10 seconds faster than I went on every swim. That's fast!!! This was a tough set and I will feel it for a few days for sure. I don't remember all my times, but was getting quite a lot of rest at the beginning and next to none on the last 100. I went 57 on the last 100. The 75s were pretty tough too and it's getting about 15 seconds rest. I was beat at the end of this workout.

    i am going to sit down with Tom on Friday and work on a new set of goals for the year and beyond. I am seriously thinking of picking one event and making this the focus of my training for Nationals but I need to think this through. This is not to say I will only swim one event but basically train for that event and do some race pace training around this event.

    Back in the weight room proper tonight!!! Tomorrow will be painful I am sure.

    ----------- Update -------

    One of my team mates who is a very good masters swimmer pulled me to one side on saturday at our team party and told me he thought I was over training, was focused on too many events, and the range of my events was too big to really achieve what he thought i was capable of achieving. He did have a little alcohol in him but I think what he said made sense and I have been thinking about it since he said it. I am thinking I need to train with a focus on a specific event and potentially drop the pure sprint free events. My opinion is that I am not a sprinter or a distance guy when it comes right down to it and as a mid distance guy I can swim up and down but my strength is in the 200-500 range. My friends advice was to own it and train around what I own, rather than trying to train for everything from a 50 to a mile. Any thoughts?

    Updated September 9th, 2014 at 09:36 PM by StewartACarroll

    Categories
    Swim Workouts
  11. Pace work today

    by , September 8th, 2014 at 08:39 AM (Mixing it up this year)
    Worked on my pace today as well as trying to strengthen my kick which is horrid.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy holding 1:23s
    200 free EZ w/snorkle
    5x100@1:25 free w/paddles & bouy holding 1:22s
    200 free EZ w/snorkle
    100 free kick w/snorkle
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  12. Sat. Sept 6

    by , September 7th, 2014 at 10:59 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    400 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15 m then cruise in
    200 EZ

    10 x 25 @ :45
    -- SDK on belly @ 100 pace to 15 m then cruise in
    -- I had planned on doing 20 of these, but got incredibly bored. Such is the lot of a sprinter trying to do USRPT ...
    150 EZ

    20 x 50 kick @ :20 rest
    -- moderate pace
    -- 4 flutter w/board, 4 back, 4 flutter w/board, 4 back, 4 flutter w/board
    200 EZ

    10 x 25 1 breath free w/fins @ :30
    10 EZ

    Total: 3300


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

    I took it kind of easy today. I decided to avoid all out kicking with my sore left quad muscle. I must have strained it doing those bulgarians in a streamline position ... I also did the high volume kick set without fins to give my knees a break. I wish I had brought my snorkel for the flutter kicks. I'm heading out to Sewy today to do a kick workout with Jim, Mark and John. Hope the pool isn't too crowded.
    Categories
    Swim Workouts
  13. At the Y yesterday

    by , September 7th, 2014 at 10:37 AM (Mixing it up this year)
    Got a good workout before running a mini stroke clinic.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy
    8x25@1:00 fly kick w/zoomers &snorkle
    8x25@1:00 fly
    2x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick
    200 Breast kick
    200 free

    Total 3000 yards
    Categories
    Uncategorized
  14. Saturday, Sept 6, 2014

    by , September 7th, 2014 at 09:20 AM (Trying to Train Smarter, Not Just Harder)
    So achy this morning!. Hadn't been to the gym in over a week due to travel etc., so when I went this morning (late, bcs I stayed up waaay too late last night) it was super crowded & stretching out was actually not pleasant, but rather painful. The old body would happy for me to be a lazy butt. Went to the pool around 1pm & swam solo - the water was lovely & I got in a nice 3000 - focusing on the EVF again & comparing my speed & feel for the water with different paddles and stuff.
    600 back/breast/free
    6 x 100 kick and drill
    2 x 300 pull
    200 easy breast
    3 x 300, pull no paddles, then alt different paddles
    100 easy & then out
    Categories
    Uncategorized
  15. Week 101 - Saturday

    by , September 6th, 2014 at 02:52 PM (After a long rest)
    I had the best night of sleep this week and woke feeling pretty good. My thigh had even stopped hurting overnight. The original game plan today was T30 to compare where we are this year against last, but I was able to talk Tom out of this due to my thigh problem. Most of the main set today I pulled and as I write this my thigh is feeling pretty good. Fingers crossed a few more days of going easy and I should be back to normal.

    Warm up
    400 free with snorkel(add cardio cap to my snorkel yesterday)
    6x50 catchup on :45

    Main sets
    10x50 drill build on 1min
    8x50 free on :40
    4x(200 pull AFAP on 2:40 but me going 20 seconds behind everyone else, 6x25 no breathers on :40 AFAP)
    8x50 breast on :50

    Warm down
    100 easy

    Total 3500scy

    I tend not to be a complainer at practice and I think I took Tom off guard with my request to not do the T30. I think I can honestly say this is the first time I have asked not to do a set for any reason. Instead of the T30 we did a fun little set with me pulling when everyone else was swimming. Basically everyone was told to do the 200 AFAP on 2:40 and I had to leave 20 seconds after everyone else and try to catch them. One of our guys was having a great workout today going 2:07-2:08s so there was no way I was going to catch him with that much of a start but I sure did give it a good go. I got closer and closer as the set went on and I think I helped him go quicker than he usually does. I went 1:55,1:53,1:53,1:52. On the no breathers I was going 12-13s. On the breast I was coming in on 38-39s. I surprised myself on my breast being able to hold high 30s. Ironically my daughters 11-12 age group did something similar to this workout yesterday but they had to do the 200s fly on 3mins but did the breast on the same interval. On one hand it's exciting my daughter is getting quick but on the other it's depressing that we are adults yet her group is doing the same sets as our masters team. Oh the joys of getting old.
    Categories
    Swim Workouts
  16. Bad News, Friday, Sept 5

    by , September 6th, 2014 at 12:13 PM (The FAF AFAP Digest)
    Received not the greatest news at the doctor's today. I not only have tendonitis (which I knew), but also a rotator cuff tear and extreme degradation of the bicep tendon. It's a partial tear of the subscapularis, which is a rare rotator cuff tear (usually it's the infraspinatus or the supraspinatus). I have an appt on Tuesday with a surgeon/PRP expert, Dr. Bradley. I am hopeful that it is not surgical bc it's only a partial tear. I also have the name of the Pittsburgh Pirates doctor who is a shoulder expert. So I may get a second opinion. It just doesn't seem bad enough to warrant surgery to me. We'll see ... I also seem to have strained my left quad muscle, so I am going to skip the gym this weekend and head to the pool.

    Discouraged by this news, I went on a 30 minute run instead of heading to the pool. Man, was it hot!

    Here's an interesting article questioning Rushall's stance on drylands:
    http://www.swimmingworldmagazine.com...land-training/

    Updated September 6th, 2014 at 12:48 PM by The Fortress

    Categories
    Running
  17. Sarasota Y Sharks Masters 5:30 AM Workout-09/08/2013

    by , September 5th, 2014 at 03:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 4 on 1:10 4 on 1:00

    12 X 50 choice 1:00
    #3-6-9-12 are fast

    1 X 300 free 4:30
    1 X 100 IM 1:45
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 x 100 free 1:30
    1 X 300 IM --

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  18. Fast Fri Sep 4th 2014

    by , September 5th, 2014 at 11:37 AM (Ande's Swimming Blog)
    Fast Fri Sep 4th 2014

    TSC SCY 6:00 am - 7:30
    Whitney coached
    Swam with Kelly & AlleyCat
    Beside Tyler, Mike, Ned, Larry, Dick and Dale

    Warm up
    14 x (25 on 30, 25 on 25, 25 on 20)

    Main Set:
    14 rounds of
    (100 fast on 1:30, 50 easy on 1:30, 50 easy on 1:30)
    did several free went 57's & 56
    kicked 1 went 1:07
    did the rest IM & was 1:01 to 1:03s
    Categories
    Swim Workouts
  19. Week 101 - Friday

    by , September 5th, 2014 at 09:49 AM (After a long rest)
    Last night I picked my daughter up from the pool and then as a family we went to steak and shake for dinner. Definitely not my favorite place to eat but the kids made the decision and they actually agreed so my wife and I went along with it. I ate a burger for the first time at a restaurant for the first time in a long long long time. It was surprisingly good and I even ate the skinny fries they have which were good. It will probably be a very long time til I eat fast food again but it was fun.

    I had had a good nights sleep and the allergy meds seem to be helping.

    Todays workout out was very hard and once again my left thigh is hurting really bad. It's gone from a twinge to a full blown hurt. I am trying to swim through it as best as I can and it does not seem to slow me down but it sure does hurt. It's weird it's in the upper portion of the thigh at the front. I have iced after practice three days this week but today it really hurt. I was fine during the warmup and did not feel it at all. On the 50s fly I pushed off at the turn on number 2 and as I kicked down I felt it and it just got worse as the workout went on. I hurt less on free than fly! Oh well another little niggle to deal with. This getting old stuff sucks.

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

    Main sets
    4x(4x50 on 1min IM order by round, 4x25 free on 30 at 200 pace)
    100 easy
    3x(2x100 AFAP on 2mins, 2x50 kick on 1min)
    100 easy
    6x50 doggy paddle down, perfect free back with snorkel and cardio cap on 1min

    Total 3300scy

    As well as the muscle injury this workout was tougher than it looked. The 50s IM order I was holding 31s on the fly, 32s on the back, 39s on the breast and on the last round I did IM order by 25 instead of free. On the 25s at 200 speed I was holding 13s. When Tom told us the AFAP 100s set you could see the pain on everyone's faces. I like doing sets where we swim as a group and this was one of these where no matter your swim time we all went on the same send off. These sets have an energy of there own with people encouraging each other and it's quite energizing. Despite the pain in my thigh I held 55s throughout the AFAP 100s. I was very happy with this but I think I can go faster than this during this training cycle and hope to be able to work towards dropping a second or two on sets like this. It's more like a best average set although I swim them all out. The kick was equally hard and I was holding 40s. The hardest part was the transition from kick to swim and the first in each round was harder than the second for some reason. At the end of practice Tom asked if we enjoyed the workout which I really had to think about; it was definitely one of those workouts in hindsight that was awesome and you look at with some pride but during the workout it's awful. I am not sure if I would call it fun, but in a sick way it was satisfying if that makes sense.
    Categories
    Swim Workouts
  20. Avoiding the floating logs and some manatees

    by , September 5th, 2014 at 09:20 AM (Mixing it up this year)
    Lane space was at a premium today since it was LCM and the keds team was back so I swam in with Savannah Masters today.

    2x100@2:00 free
    4x50@1 free
    6x100 as 25 sprint when everyone is in the middle 50 sprint then dolphin kicks off bottom 25 EZ
    100 back EZ
    4x100@1:45 free descend
    300 free moderate
    2x100@1:45 free
    100 free fast
    2x100@1:45 free
    300 free moderate
    4x100@1:45 free descend
    200 EZ

    Total 3200 meters
    Categories
    Swim Workouts