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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/22/2013

    by , May 21st, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 75 kick 1:45
    25 moderate/50 strong (yes we will be stopping in the middle)

    4 X (4 X 50 1:20
    Descend each round 1-3 #4 is easy. Choice

    4 x 200 3:20
    6 x 100 1:40
    Pull. 200's: descend 1-4 and neg split. 100's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Week 86 - Wednesday

    by , May 21st, 2014 at 01:37 PM (After a long rest)
    I woke early this morning and got to the pool a little earlier than usual and got a little longer than usual warmup. I was very pleasantly surprised the pool was set up for long course. Tom changed up the workout because he said he was expecting scy. We did more yardage than he originally planned. I felt back to usual today and I think my Korea trip is now out of my system. I had a great workout today.

    600 free with snorkel
    8x50 catchup on 60

    Main set
    8x100 kick on 1.55
    4x500 pull with paddles on 6.15
    3x(2x50 fast on 1min, 100 IM on 1.45)
    4x100 with fins swum as far as possible underwater remainder of 50 fast, 50 perfect stroke easy on 2mins

    Warm down
    100 easy

    Total 4900 LCM

    I was holding 1.40-1.45 on the kick. I had a great pull set and was holding just under 1.10 pace throughout so was getting 20-25 seconds rest between 500s. From what I could see on the clock at the turn I was holding 4.35-4.40 400s and was able to hold that pace. I was really happy with this set. Probably the best pull set I have done as a master. The fast 50s I did to my feet and was holding 32s. The IMs were active recovery. The underwater I was going about 30m and then coming up.

    I plan on heading to the pool tonight for weights.
    Swim Workouts
  3. Wednesday, May 21, 2014

    by , May 21st, 2014 at 09:47 AM (Trying to Train Smarter, Not Just Harder)
    Lazy yesterday - didn't go to the gym OR the pool, lol! I DID get some extra sleep, however. Must have had too much though, because I woke up at ~12:15am, 2am, and 4:20am. Got up at 4:50 w/out a problem, had a pretty good workout. Sorry to say that it seems like I am at the age where I'm going slower, despite everything. I might be able to pull off fairly equivalent times in a meet, but in practice, I have definitely slowed down. I was hoping to be able to continue keeping 100's on the 1:20 (SCY) or 1:30 (LCM) for another 10 years or so, but well, what can I say. I can do 3. Used to be able to go on forever at that pace.

    400 back/free (missed the first 100 of this)
    300 pull (didn't pull it)
    200 IM
    100 over/under
    4 x 300 @ 4:50
    3 x 200 @ 3:10
    50 easy
    5 x 100 Pull @ 1:35 (moderate effort, came in ~ 1:29's)
    200 easy
    16 x 50 kick @ 1:05 (6 w/board, 2 w/out; repeat)
    100 easy
    300 breast/free
    100 easy

    Going on vacation after practice on Friday - and the only swimming I will be doing will be in a "lazy river". Might pick up an extra practice in the morning to make up for it. Or not. Vacations are good. Rest is good.

    Updated June 4th, 2014 at 10:31 PM by Celestial

  4. Recovery Day some might find crazy

    by , May 21st, 2014 at 07:53 AM (Mixing it up this year)
    I needed a recovery day today so with lower back issues I choose to do FLY! And yes my fly was faster than the freestylers in my lane.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    3 free kick w/zoomers
    200 free w/snorkle
    100 back

    Total 3100 meters
    Swim Workouts
  5. Workout 05/20/14: evening

    by , May 20th, 2014 at 10:09 PM (Maple Syrup with a Side of Chlorine)
    I was able to get out on the motorcycle for the first time this afternoon, a nice ride. After supper I made it to the pool for masters practice:

    400 mix warmup (I did 200 Fr/200 Bk/200 IM drill)

    4 x 50 descend on 1:10
    2 x 100 pull with buoy (focus on "push back") <- I did 150's
    1 x 200 long and strong <- did 300 with snorkel
    1 x 400 neg split <- did 500, 3:10/3:13
    1 x 200 Breath control (25=6,50=5, rest=4, but only looking at eastern wall) <- did 300
    2 x 100 pull with buoy (focus on "push back") <- did 150
    4 x 50 (2 kick, 2 loosen and out) <- did 100 kick on first two
    (Masters/Rec/2650 yds/60 min)

    Good workout tonight, and it was great to see the team again (it's been awhile). Renee competed in her first triathlon this past weekend up in Stowe -

    On other Vermont swimming news, the VT Senior games will be taking place in Williston on 06/08/14, for folks 50 and over. You can find info in here:
    Swim Workouts
  6. Tuesday, May 20

    by , May 20th, 2014 at 06:04 PM (The FAF AFAP Digest)


    RC/scap ex, 10 min
    explosive leg press, 195 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    good mornings, 75 x 4 x 8
    seated straight arm dips, 70 x 3 x 25
    seated row negatives, 90 x 4 x 8
    russian twist on incline bench w/plate, 25 x 2 x 25
    kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 20

    Still no pushing or pressing exercises. The right shoulder is better, but it complains if I try one.


    I felt like I was hit by a mac truck on Monday. I had hoped to hit the gym but really really needed a day off. Lil Fort was off from school today, so I just hit the gym for a short workout.
  7. 5|20|14 SCM

    13 x 25m free on 0:55 no breaths

    5 x 25m FK on 0:30 - board and snorkel
    • 24, 26, 28, 28, 26
    • first time making over 4 of these, promising finish too

    250 easy

    30 x 15m B/O drill on 0:20


    200 easy

    Updated May 20th, 2014 at 05:57 PM by __steve__

  8. Week 86 - Tuesday

    by , May 20th, 2014 at 01:13 PM (After a long rest)
    I skipped weights last night to attend my sons 7th grade band recital. Over the past three years we have gone from recorder, to violin to trumpet and despite some challenges in his early days, he has progressed unbelievably and is very good at the trumpet. In fact he was awarded a medal as part of the brass section and individually was awarded first division certificate, which I guess means he is very good. Whether he is or isn't good I am so proud of him for the effort he has shown and I am excited to see how much he enjoys playing.

    This morning I woke just as my alarm was due to go off which I guess means I am now officially back on central time after my Korean trip last week. I am still carrying a few lingering affects from my flu while traveling and was a little congested this morning(could be allergies too, with pollen high the last couple of days). Todays workout was a good one and deceptively hard.

    Warm up
    400 free with snorkel

    Main Set
    4x(300 with snorkel on 4mins,
    2x100 free afap on 2mins,
    4x25 fast free to feet on turn on 30
    2x50 fast kick on 1min
    2x50 catchup drill focusing on little finger entry breathig 5,7 by 25 on 1min)

    Warm down
    200 easy

    Total 3800scy

    I held a high tempo on the 300's on each round and went 3.15,3.16,3.15 on the 300s. I struggled a little on the afap 100's going my normal pace but held mainly 57s with a few 58's. To go these times I had to work pretty hard and felt my stroke falling apart a little toward the end of the 3 round and focused on keeping my stroke long on round 4 which helped. The 25s I held 14s to my feet. We have lots of clocks in our pool and one right at the end of the lane I swam in today. The kick I tried being smooth on the first 25 and then picking it up on the second 25; I held 40s throughout. I used the last 2x50s drill of each round as an active recovery swim.

    I was pretty tired by the end of the main set today. I was going to do a catchup session in the weight room tonight but I think I will skip and do weights on my normal day tomorrow night instead and not overdo it too quickly.
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/21/2013

    by , May 20th, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    4 X 150 2:15
    3 X 100 kick 2:15
    4 x 100 1:30
    4 x 50 descend 1:00
    6 x 50 kick 1:15

    1 X 150--100 fly/50 back-- 2:45
    1 X 150--100 back/50 breast-- 2:45
    1 X 150--100 breast/50 free-- 3:00
    Two times through

    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 x 50 easy

    4300 Y/M
    Swim Workouts
  10. Saturday 5/17/14

    Saturday 5/17

    AM only SCY
    * It was barely 50 degrees outside, overcast, and the LCM pool temp was 67. I decided to swim in the heated SCY pool instead.

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M. drill

    5x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    400 @ 5:00 AE pull w/ buoy + paddles
    4x100 @ 1:10 STRONG
    300 @ 3:45 AE pull w/ buoy + paddles + snorkel
    4x75 @ 1:20 BEST AVG (43.9, 43.8, 42.9, 43.8)
    200 @ 2:30 AE pull w/ buoy + paddles + snorkel
    4x50 @ :50 @ 200 PACE (28.8, 28.0, 27.9, 28.0)
    100 @ 1:15 AE pull w/ buoy + paddles + snorkel
    4x25 @ :40 FAST

    200 EZ kick w/ board + fins

    Total: 4000
    Swim Workouts
  11. Another hard day at the pool

    by , May 20th, 2014 at 07:36 AM (Mixing it up this year)
    I think Tuesday and Thursday will be my distance free days so that I don't have to worry about running people down. Monday, Wednesday and Friday I will try to do more short sprints, stroke and drill since I will have to deal will manatees in my lane.

    I am running off some of Kris Houchens workouts from 2011 to round me out a little. The long set was supposed to be odds pull evens swim but I knew I couldn't make the interval without my paddles.

    400 free

    4 times thru
    100@2 free kick w/zoomers
    100@2 free 75 build + 25 EZ w/zoomers

    4x600@10 free #1-3 w/paddles & bouy #4 swim went 9:24, 9:24, 9:17, 10:22

    200 free kick w/zoomers
    100 free EZ
    100 back EZ

    Total 4000 meters
    Swim Workouts
  12. 5|19|14 LCM

    600 drills, free

    50 for time (snorkel, short fins)
    • 0:45
    • last few meters accidentally slipped under lane line (shared lane)

    50 easy kick


    3 x 50 free (+ 50 recovery) on 2:00
    • 2 breaths and 0:35 for all 3

    50 free @ 95% (snorkel, short fins)
    • 27 flat

    150 easy

    My back is about 50% recovered to normal. Still, no flip turns. Despite this, my swimming form felt better than ever.

    Updated May 20th, 2014 at 06:05 PM by __steve__

  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/20/2013

    by , May 19th, 2014 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 300 5:15
    1 X 100 1:45
    1 X 400 --

    10 x 50 kick
    4 on 1:15
    4 on 1:10

    5 X 200 IM 4:00

    12 X 100 free 2:00
    odd: easy
    even: 85/90%

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts
  14. Friday and Sunday

    by , May 19th, 2014 at 11:36 AM (One Stroke at a Time)
    Friday, May 16
    Lunch Bunch
    8 x 100 kick 2-2:10, 2-2:05, 2-2:00, 2-1:55
    50-100-150-200 50 sec base
    50-100-150-200 50 sec base pull
    50 fly/back-100 IM-150 25 fly/50 back/50 breast/25 free-200 IM 50 sec base
    3000 yards

    Sunday May 18

    5 x (200 on 3:20 then 2 x 100 on 1:40)
    200 on 3:20
    12 x 50 on 1:10 odd 25 scooter drill/25 swim evens alternate 25 4 kicks/1 pull fly/25 fly and 2 kicks/1 pull breast/25 breast
    200 easy
    3000 meters

    I had a rough weekend. My feet and hands are better but other parts are acting up. Without any TMI, I'll just say it was an immodium/zofran kind of weekend.

    I did have the pleasure of going to my ten year old son's swim meet. When he was younger he really struggled to learn to swim fly. His team is into getting everyone to do their IMX (200 IM-100 fly-100 back-100 breast-200 free). Last year, he swam the 100 fly to finish his IMX and I was very proud of him for getting through it and not giving up (He was near vertical the last 5-10 meters). On Saturday, he swam the long course version for the first time since that swim and dropped 46 seconds (!). He made an A time and won the event. This encouraged me to go to the pool on Sunday even though I didn't feel very well. I skipped the first 30 minutes of the work-out and was still pretty tired at the end but am feeling a little better today (I won't likely swim again until Thursday since my husband is out of town and there are some end of year school things to attend so it was good that I made it yesterday).
  15. Monday, May 19, 2014

    by , May 19th, 2014 at 09:29 AM (Trying to Train Smarter, Not Just Harder)
    Shoulders totally shot from zip-lining on Saturday - but I don't regret a thing!

    Water was nice and cool, and it's starting to really get light outside by the time workout is done.

    400 back/free
    400 pull
    200 kick
    5 x 400, descend 1-5; last 2 were pull (that's when I realized my shoulders were toast)
    200 easy
    8 x 25, drill/sprint; stroke/free @ :30
    200 easy
    500 odds & ends cool down - including 200 kick
    ~3500 LCM

    **Having a bit of a time trying to feel "up" - last 2 weeks at work have been kinda rough, emotionally. Not been having really any fun at the gym, can't seem to get myself out of bed and to the pool on the weekends. Looks like my vacation next week is right on schedule.
  16. Week 86 - Monday

    by , May 19th, 2014 at 08:44 AM (After a long rest)
    I had a pretty good nights sleep but woke periodically throughout the night. I suspect it's going to take me a few days to completely readjust to central time. Today's workout was very long and pretty tough after a almost a week out of the water.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x1000 pull with paddles on 12 mins descend 1-3
    100 easy
    10x50 kick on 1min
    8x75 on 1.10 swum 50 drill, 25 fast

    Warm down
    200 easy

    Total 5100scy

    i did not have a very good feel for the water today but aerobically was not too bad. I descended as instructed on the 1000s pull, going 10.50, 10.40 and 10.30.

    I am convinced I have a killer 1000 in me sometime in not too distant future. I just need to transition my workouts into meet performance. I think part of my problem with the 500 and the 1000 is that I don't just let go, I don't attack these like I should.

    This one felt like a long workout but considering the week I had and getting over the flu I was pleasantly surprised how I felt.
    Swim Workouts
  17. WOW a great long course workout

    by , May 19th, 2014 at 07:28 AM (Mixing it up this year)
    A great one today, but I worked so hard I am not sure I'll be able to handle tomorrows workout. I don't want to waste Tuesday and Thursday when I don't have to share but today I was lucky in that the first person to join me didn't start until my backstroke set.

    Only my free and fly feel good. Breaststroke my knee kept clicking today and on backstroke I just didn't have the energy.

    I do have to remind myself I am doing weightlifting 3 times a week and yesterday was one of my sessions.

    400 free
    3x100 IM done as a straight 300

    2 times thru @:15RI
    100 free kick w/zoomers
    100 free w/zoomers

    8x25@:45 Fly
    4x250@5:30 as 200 IM + 50 IM order holdind 5:07's
    10x50@1:15 Back w/paddles held 57's not great but I was hurting by now
    200 Free EZ

    Total 3000 meters
    Swim Workouts
  18. Sunday, May 18

    by , May 18th, 2014 at 05:24 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt:

    Warm up:

    600 various
    4 x (25 scull + 25 swim w/paddles)
    4 x (25 shooter + 24 EZ w/fins) @ 1:10

    --One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person.

    4 x (25 drill + 25 swim w/fins), IM order @ 1:00
    50 EZ

    Main Sets:

    8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
    50 EZ

    4 x (50 AFAP w/fins + 150 EZ)
    1 = fly (26 flat)
    2 = breast ( 30 flat)
    3 = kick (28 flat)
    4 = back (28 flat/low)
    -- missed one 100 recovery

    Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did:

    12 x 50, 8 of them back w/paddles @ 1:15

    100 scull

    2 x 50 kick @ 1:00
    100 EZ

    -- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in.

    Total: 3300 m
    Swim Workouts
  19. 5|18|14 SCM

    500 warmup

    500 drills

    200 FK with board and snorkel
    • 4:24

    30 x 50 on 1:00 as:
    12.5m AFAP flutter kick / 37.5 easy free

    Back about 30% better than yesterday.

    My kids are 17 and 15, girl and boy respectfully. The greatest challenge I have ever experienced is being the best parent for them that I can. Sometimes it seems like I have no idea what I'm doing.
  20. Week 85

    by , May 18th, 2014 at 02:35 PM (After a long rest)
    This week I was in South Korea with work. It is a very beautiful country with amazing history, culture and unbelievable countryside. Seoul is very hectic and crazy like most major cities with a very interesting mix of old and new, eastern and western influences. I must also say it is by a long way the cleanest major city I have ever been to.

    Ahead of the trip I made arrangements to swim at the Seoul Olympic pool but due to a number of things I was only able to swim once the entire week. The company we are partnered with decided to upgrade our hotel arrangements which was very nice of them but it meant I was even further from the pool. Due to breakfast meetings the first few days I was unable to swim early and then we had all day meetings. One of the days we drove 2 hrs south to Sejong the new city where many of the government ministry's are being relocated. I did a couple of 4-5 mile runs the first couple of days which made a nice change but also meant I hurt in areas I don't normally hurt, like my calfs. On Wednesday I started to feel flu like symptoms coming on. We had a conference our partner put on Thursday and I don't know how I got through the day but somehow I did. On Friday I had to excuse myself from meetings and spent the day sleeping at the hotel. Saturday before we left I was determined to get a swim at the Olympic pool and I swam a short swim which was awesome. I swam Olympic trials in 88 and had friends who made it to the games that year and it was very inspiring to be able to swim in the pool. The facility is looking quite old but still well worth the visit and something I will remember for a long time.

    I arrived back last night and despite still having some head congestion I feel much better and it's great to be home. I am really looking forward to getting back in the pool this week and getting refocused on my swimming. Worlds are just around the corner and I need to start ramping up my efforts.
    Swim Workouts