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  1. Week 118 - Saturday

    by , January 3rd, 2015 at 05:36 PM (After a long rest)
    We had friends over for dinner last night and I had a late night by my standards; 9:30pm. Despite the late night it was fun for all but my kids in particular had a great time, having a nerf war.

    We had thunder storms roll through last night and my wife took care of my dogs, one of whom gets really freaked out by thunder and lightening. My poor wife had a terrible night but I did not even know it had rained let alone had thunder and lightening until I woke this morning.

    I have been lifting hard this week with focus on legs and my legs are really sore and tired as a result. I had been dreading the 16x100s swum at 500 race pace and to,my great pleasure Tom decided to do something slightly different today but in hindsight it may have actually been harder than the 16x100 set.

    Warm up
    600 free with snorkel

    Main sets
    4x100 kick on 2mins best average
    4x100 free on 1:30 swum aerobically
    4x100 free on 1:45 swum as 500 race pace
    4x100 kick on 1:50 active recovery
    4x100 kick on 2mins best average
    4x100 free on 1:30 swum aerobically
    4x100 free on 1:45 swum as 500 race pace
    4x100 kick on 1:50 active recovery

    Warm down
    400 easy

    The main set was hard. On the first round of the fast kicking I held 1:20s but my legs were really tight. On the aerobic 100s I held 1:05s. On the race pace I held 57s. On the second round of fast kick I held 1:22s and again 57s on the race pace 100s. Overall a good workout but I think in hindsight I was damned no matter the set today. Both the 16x100 and the 32x100 were hard.
    Swim Workouts
  2. Workout 01/03/15: morning

    by , January 3rd, 2015 at 02:49 PM (Maple Syrup with a Side of Chlorine)
    New year means busy days in the pharmacy as insurances change, new deductibles go into effect, and the "why didn't you bill it last year" or "I didn't want it billed last year" choruses ring out. The joy of retail, which I was able to experience New Year's Eve, Day, and the day after! Be kind and patient to your healthcare professionals! I went to a Men's Breakfast with the boys this morning before heading to practice for ...

    "2015" Workout today with the group ...

    200 Swim/100 Kick/100 Pull
    4 x 25 drill together

    20 x 50, done as 5 x [50 kick/50 choice/50 pull/50 FAST]
    15 x 25, done as 5 x [easy/burst and cruise/FAST]
    1 x 25 easy
    1 x 15yard streamline

    100 loosen
    (Masters/Rec/2015 yards/75 min)

    A fun workout to ring in a new year of swimming. Greg, Melissa, Rachel, Lena (yes, my wife swam today! ) swam the workout while Marie and Kevin did their own thing. As a team we will be transitioning to laying an aerobic base towards swimming the One Hour Swim at the end of the month, then speed work through the April meet at our home pool. Oh, the the team spoiled me with a nice treat: GoPro camera, which I will be able to put to use with underwater taping for stroke technique. Thanks, guys!
    Swim Workouts
  3. Head cold is here

    by , January 3rd, 2015 at 02:34 PM (Mixing it up this year)
    On mucinex to get over this crud before next weekend. Easy workout today.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy
    8x25@:46 fly
    200 back kick w/zoomers every 4th lap arms perpendicular
    200 Breast kick
    8x25 free w/paddles hold in fingertips
    8x25 torque drill w/paddles

    Total 2500 yards
  4. coaching and person trainer

    Good morning! I had a short swim last night at the J 925m all of which were divided up in different propulsions, some focusing on shoulders and neck positions, hips and core balance (Cokie Lepinski video) and of course on the catch and pull. I found a website that has a multitude of person trainers "Thumbtack" to help me build up my body strength to become a stronger swimmer. I feel I should be cautious as I don't want to get heavy?.. The idea for me is to be stronger and faster. I'm contemplating on joining local swim team but was hoping for more of some one on one training in the pool.

    This morning going to the gym to do a little weights from a "jazz hands" list and FINA video "Prevention of Shoulder Injuries in Aquatic Sports"...

    Have a great day and an awesome swim!
  5. Dec. 31-Jan 2

    by , January 2nd, 2015 at 05:02 PM (The FAF AFAP Digest)

    December 31:

    Was at the gym for an hour. Stretched for 15 minutes afterward.

    January 1: Swim/SCY@ Sewy

    Warm up:

    1000 various

    Main Sets:

    Jim and Bill and John were doing 10 x 200. I did:

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

    8 x 25 fly w/fins @ 100 pace @ :45
    50 EZ

    8 x 25 breast @ 100 pace @ ;45
    50 EZ

    5 x (25 AFAP kick + 50 EZ) @ 1:20
    75 EZ

    Then, while they did 5 x 100 free @ 1:30, I did w/fins:
    5 x 50 @ 1:30
    1 = fly @ 100 pace
    2 = dolphin kick @ 100
    3 = EZ
    4 = fly @ 100 pace
    5 = flutter kick @ 100 pace

    They did 5 x 100 free @ 1:40. I did backstroke kick w/fins and went
    1-3 = EZ to recover from last set, 4 = fast (53), 5 = EZ

    They did 5 x 100 free @ 1:50. I did 2 EZ, and 3 with the first 25 @ 100 pace
    100 EZ

    Total: 3500

    Jan 2: Decided to stay at home so I wouldn't be gone for so long, since my mother and Fort Son (and his GF) are still here.

    I did about 20 minutes with DBs, the power wheel and the kettle ball. Did a 3 mile jog on the treadmills and stretched/yoga for 15 minutes


    Hope everyone has had a great holiday season!
  6. Sarasota Y Sharks Masters 5:30 AM Workout 01/05/2015

    by , January 2nd, 2015 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Colleges are still here…we only have 1 hour this morning.

    WARM UP:
    2 X 100 1:40
    4 X150 2:30
    1 X 200 --

    4 X 200 3:00
    1 X 100 kick 2:15
    4 X 100 1:30
    1 X 100 kick 2:15
    8 X 50 1:00
    1 X 200 kick --
    100's/200's: descend 1-4
    50's: odd:easy even: fast

    Swim Workouts
  7. Week 118 - Friday

    by , January 2nd, 2015 at 10:30 AM (After a long rest)
    One of the couples on our team had a New Years day party and most of the team attended along with many of my daughters team mates and parents. It was fun! I went to bed early last night and slept through the night. Today was a little different to normal and I am exhausted.

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

    main sets
    12x50 kick on :50
    1x100 free on 1:05, 100 easy on 1:45
    2x100 free on 1:05, 100 easy on 1:45
    3x100 free on 1:05, 100 easy on 1:45
    4x100 free on 1:05, 100 easy on 1:45
    5x100 free on 1:05, 100 easy on 1:45
    100 easy
    4x(2x25 free no breather on :40, 50 kick on :45)
    100 easy
    200 from the block AFAP

    Warm down
    200 easy

    I was holding 40 on the kick set and felt ok. i held 1:01-1:02s on the main set until #2 of the last round where I missed #3 but dug deep on #4 and #5 and made the send offs going 1:03/1:04. We have not done this type of set in a while and it was really tough. The free no breather followed by the 50 kick fast was really tough also. I held 14s on the 25 free and then 40 on the kicks. The kick to no breather transition was particularly tough.

    After the 100 easy Tom asked us to hop out which translates to something fast from the blocks. I was not expecting a 200 and after a couple extra minutes of rest my mind was telling me not to do this, however I fought the urge and gave it my best. Tom told me he wanted a 1:51 which I knew was going to be really tough after all the aerobic pace work today. I had a good start but started to hurt at 50 which is not a good distance to start hurting when your doing a 200. I tried working the middle 100 and the tried holding on during the last 50 but by that point my stroke had started to fall apart. Tom was calling out times and I went 1:54 which all things considered today I was happy with.

    My mind started to wander today during the main set towards tomorrow's race pace set of 100s which is always a killer. Thoughts and mental images of San Antonio will need to carry me tomorrow because as I write this I am officially pooped. Lifting yesterday did not help and my legs are very heavy.
    Swim Workouts
  8. Starting the new year right

    by , January 2nd, 2015 at 08:35 AM (Mixing it up this year)
    I ended the year with the 100x50@:55 LCM wednesday and actually felt fairly good after. Todays workout was not as much but just as hard.

    8x50@1 Free
    400 free pull w/paddles & bouy
    16x25@:30 free
    400 free pull w/paddles & bouy
    2x50 as free for as long as you can hold your breath then switch to backstroke

    400 free pull w/paddles & bouy
    2x200 free pull w/paddles & bouy
    300 free pull w/paddles & bouy
    2x150 free pull w/paddles & bouy
    200 free
    2x100 free

    Total 3600 meters
  9. Workout weights

    Happy New Years swimmers!! I'm in search of a great workout routine (weights) I need to strengthen my upper body in hopes to be in some competitions. Anyone have a routine to share?...
  10. Week 118 - Thursday

    by , January 1st, 2015 at 03:27 PM (After a long rest)
    We had a quiet but nice New Year at home with my wife, kids and parents. After dinner which was breakfast for dinner(waffles, bacon, eggs, sausage, etc) we watched old English tv shows for a few hours; keeping up appearances. I headed to bed around 9pm and had a good nights sleep. My wife stayed up a little later and checked on our kids around midnight since they were insistent that they would stay up to see in the new year. I heard fire works around midnight but it was more of a dream than reality for me I am afraid. My wife reinforced that she is a saint.

    Today three of us lifted for about an hour and once again I focused on my chicken legs which I am determined to strengthen this year.

    10mins on vasa swim trainer
    3 rounds with 10 reps per exercise(leg press, leg extensions, lunges, leg curls)
    2 rounds with 10 reps per exercise(bench, seated row hands inside, seated row hands outside, military press, lat pull down hands inside, lay pull down hands outside)
    2 rounds of abs(flutter kick, crunches, leg extension, planks, flutter kicks) done as 45 seconds with 15seconds between exercises.

    On each round I increased my weights and despite not quite being back to where I was before my last taper I am close. Probably another couple of weeks or so and I will be at max weight again.

    One thing I guess I forgot was that before SPMS I was primarily on a 10,8,6 rep routine where as right now I am doing, 10,10,10 so maybe I am back at my max already. Either way I will keep working the drumsticks.
    Swim Workouts
  11. Duct Tape and a Smile (January-February 2015)

    by , January 1st, 2015 at 01:00 AM (SWIMMER Editorials)
    When you’re active in sports, regardless of your age, ability, or athleticism, the potential for injury is always there. Most of us consider this an acceptable risk—indeed, the damaging effects of a sedentary lifestyle are far worse. If you’re reading this magazine, there’s a good chance that you’ve been injured at some point. It might even be why you’re a swimmer—a previous sport finally broke you down.

    Or maybe a zillion arm rotations or breaststroke kicks have landed you in the rehab lane. Could be an embarrassing tangle with gravity has reminded you of your aquatic origins. If you’re a triathlete you've for sure had had some down time in the House of Pain. Let’s face it, as superhuman as exercise makes us feel, our bodies don’t always cooperate with our Big Hairy Audacious Goals.

    Maybe you’ve never had to (sheepishly) ask your coach to put your swim cap on for you because you’re rehabbing a shoulder, but you might have helped a teammate put one on. And in the locker room after practice, a true friend is one who knows how high you like your ponytail. These can be humbling moments.

    But athletes, especially swimmers, are a gritty lot. And compliant—treating physical therapy sessions as serious cross training so they can get back to the pool. Fish, after all, are supposed to remain in the water. Regardless of the severity of the injury or how inconvenient working around it can be, the siren song of our watery happy place is almost impossible to resist, even if it means swimming in that outside lane—you know, the one with the ladder and the stable gutters.

    You’ve seen that swimmer—he comes to practice with a brave smile and a body part immobilized in a Ziploc bag and duct tape. Or the swimmer who hobbles to the water’s edge on crutches and then slowly sinks in, where she can use the working parts of her body to propel herself through the water because it feels so darn good to be back in it.

    Gradually the body heals; the scull becomes a dog paddle, the dog paddle becomes a pull, and the pull becomes a stroke. The next thing you know that guy you’re always racing is back to kicking your butt one lane over. Even this is welcome after a long rehab. Getting back to your starting point beats being out of the water any day, even if it means Mr. Fast gets to keep serving up slices of humble pie.

    Several articles in this issue of SWIMMER may be helpful if you’ve found yourself on the injured reserve bench: Jim Thornton gleans advice from leading sports psychologists on the mental aspects of recovering from a physical injury in his Healthy Swimmer column, “Fish Out of Water” (page 14).

    Allan Phillips takes a look at how taping certain injuries might go a long way toward keeping you in the practice pool in his Dryland Difference column, “Elastic Sports Tape: Help or Hype?” (page 12).

    Laughter is always good medicine, so if your funny bone is (literally) sticking out, you’ll want to tickle it with Paul McGhee’s “Pyramids, Pythons, and Pigs” (page 30), illustrated by Ed Colley, which introduces creative vocabulary terms to describe swim practice sets.

    Guest columnists Bob Burrow and Bob Fernald address the sobering conundrum of briefs versus jammers in Both Sides of the Lane Line (page 6).

    And finally, Elaine K. Howley’s excellent Splashback piece on Victorian sea bathing machines (page 48) manages to be both informative and subtly hilarious.

    And hang in there. This too, shall pass

    Updated September 21st, 2015 at 09:34 AM by Editor

    Staff Blogs
  12. New Years Eve 2014

    by , December 31st, 2014 at 08:07 PM (Workout Swimmer)
    Yesterday's workout: was pleasantly surprised to find Grady & Stephanie at the pool, thought I would be swimming solo. Usually do weights on Tues & Thirs AM's, but since the main pool was to be closed today, thought I should swim in the morning, and get over to Kinetix if I had time, after work (which I did). The first 2 weeks LCM are always so brutal. My arms were pretty tired at the end of practice

    600 back/free

    300 kick
    6 x 100 pull @ 1:45
    8 x 50 stroke/free by 25 @ 1:00
    6 x 100 rotating 25 breast thru @ 2:00
    200 moderate drill
    3 x 500 as 200, 2 x 100, 2 x 50; fins, pull, breast/free

    This morning, went to Meyers, hoping for company- only one fellow swimmer (my speed) was there. The water was even hotter than the other pool, if that's possible!
    600 warmup
    400 kick
    2 x 500
    200-2 x 100-2 x 50
    200 drill
    3000 SCY - only ~50 mins
  13. Week 118 - Wednesday

    by , December 31st, 2014 at 11:23 AM (After a long rest)
    I had a great night of sleep last night and despite a little congestion when I woke up i am over the cold. Today was our 200 race pace day but with a Tom twist. Tom loves sets that have some sort of connection with a significant date so for example on 4th July we did a 200 followed by 38 x 50s at 100 race pace to represent the 238th anniversary of our independence. Today was in honor of 2015 and was 20x50 at 200 race pace followed by 15x25s no breath.

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

    Main sets
    8x100 kick on 1:45
    20x50 on 1min at 200 race pace to your feet
    15x25 no breath on :50 concentrating on distance per stroke

    Warm down
    400 easy

    i felt good on the kick set holding 1:25s quite comfortably. The race pace set was harder to get going today but I held 27s throughout. My legs and Lat's hurt from yesterday's weights and I never really loosened up today. Some days that's just how it goes but I kept working and was pleased I was able to hold 27s. The 25s were swum pretty controlled and I did the last 5 fly no breath. I got out after 15 and walked back which made Tom chuckle. I was determined to not give him the extra 25 today;I don't know why. As I passed him on deck he said with a smile that I was stubborn, which made me chuckle. Yes I am and I am proud of it! He said he knew where my daughter got it from which made me chuckle even more. I enjoyed today's workout.

    My daughters group swam right after the masters today and my mother who came to watch offered me breakfast which went down great. We had tacos(her) and a burrito(me) at my favorite Chiloso's restaurant. The breakfast menu is awesome and full of healthy choices....not. It was good and very nice of my mum to offer.

    I will try to lift tomorrow.
    Swim Workouts
  14. 12|30|14 LCM

    by , December 30th, 2014 at 10:19 PM (Blog)
    1000 worth of easy free, back and drills

    5 x 100 free with fins & snorkel as 50 fast / 50 easy
    • fasts: 29, 29, 28, 29, 30

    100 2:03
    200 easy kick

    Felt the LA on the 4th 100. The 5th resulted in a clumsy, nauseous feeling, a sign that I am out of condition, had a good workout, or both.
  15. Tuesday Dec. 30

    by , December 30th, 2014 at 04:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    usual 900

    Main sets:

    3 rounds:
    4 x 25 SDK to 15 m @ 100 pace @ :30 + 50 EZ @ 1:30

    100 EZ

    20 x 25 burst dolphin kick to 15m then cruise @ :45
    -- some with board and some in streamline
    250 EZ

    3 rounds:
    6 x 25 fly w/fins @ :45
    50 EZ @ 1:30

    100 EZ

    3 x (50 AFAP breast + 100 EZ @ 4:00)

    5 x 50 backstroke kick w/fins, UW 15 m each length @ 1:00
    100 EZ

    Total: 3700


    Decided to try a little fly today. I've only taken a few strokes since early August and it has felt very discombobulated. These didn't feel too bad, and hopefully my shoulder won't bark at me. Should probably hit the gym tomorrow. I'm going to lay off any overhead work bc I think that may have been what caused the pain in my left shoulder.
    Swim Workouts
  16. Workout 12/30/14: noon

    by , December 30th, 2014 at 03:13 PM (Maple Syrup with a Side of Chlorine)
    200 Free/200 back/200 IM drill
    1 x Noah's Ark Pull
    100 easy
    200 (as 25 perfect free into 25 FAST)
    300 loosen and out
    (Solo/Rec/1700 yds/35 min)

    Final workout of the year. Looking to train for the One Hour Swim towards the end of January, then a few mini meets into the spring time. Just under 142 miles for the year, well over half of last year's total. This is to be expected with inconsistent practice schedule and no open water events during the summer. Still pleased with overall performances in competition, especially my first LCM meet.

    Updated December 31st, 2014 at 09:23 PM by rxleakem

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 12/31/2014

    by , December 30th, 2014 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    I am going to post the workouts for 12-31 and 1-2. We are swimming open water on 1-1.

    DEC 31
    WARM UP:
    2 X 100 1:40
    1 X 200 3:20
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 1:30

    1 X 500 kick + 50 swim

    6 X 250 3:45 PULL
    Last 50 fast on all 6

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:15
    Three rounds.
    100's & 50's: choice/no free

    WARM DOWN: 4 X 50 easy

    JAN 2
    WARM UP:
    16 X 100
    4 on 1:50
    4 on 1:45
    4 on 1:40
    4 on 1:30

    6 x 150 PULL 2:30
    50 fast/50 easy/50 fast

    8 X 50 kick 1:10

    6 X (3 X 50 1:00
    #1 easy #2 build #3 sprint

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 118 - Tuesday

    by , December 30th, 2014 at 10:43 AM (After a long rest)
    My daughter has picked up my cold and had to skip practice yesterday. Of course it was my fault! My poor wife had little to no sleep looking after my daughter and yesterday was pretty miserable weather wise which sort of made all of us in our household kind of cranky(except my parents who are always happy; and my Mum reads my blog so if I said any different I would hear about it today �� ). I had a good night sleep and woke early so I could lift for a full hour and swim for 30 mins today.

    Like ken last week I focused pretty intensely on my legs and after the warmup focused on these first. I will be sore but I can tell already that I will be no where near as sore as last week(famous last words).

    10 minutes on VASA swim trainer.

    3x(leg press, lunges, leg curls, leg extension, bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, last pull down hands inside, lay pull down hands outside)

    400 free with snorkel
    6x50 catchup on :45
    8x50 kick on 1min
    6x100 pull with snorkel on 1:20
    300 easy alternating free and back by 25

    Updated December 30th, 2014 at 01:03 PM by StewartACarroll

    Swim Workouts
  19. Dec 29th, 2014

    by , December 29th, 2014 at 10:37 PM (Workout Swimmer)
    I have been really bad about blogging my workouts etc.
    New Years Goal #1 will be to record my workouts & thoughts about them more expeditiously, so I will actually remember what I swam, and how I felt about the swim.
    Goal #2 is to get back down to 125lbs
    Goal #3 is to get to more meets & reacquaint myself with the joy of racing
    Goal #4 is to avoid injury as much as possible

    So, workout this morning, Temp outside mid 60's. Temp in the pool, probably 83/84. I find that I swim better when the water is cooler, even though it is easier to get IN the water when its warm. It's a lot easier to get on the pool deck when the outside temp is warm as well. I do not look forward to the 30 degree mornings ahead of us!

    600 back/free
    300 kick
    6 x,100 Pull @ 1:45
    6 x 100 back/free @ 1:50
    4 x 150, 50 breast kick, 100 free @ 2:30ish
    100 easy
    300 drill
    300 breast/free
    Total: 3600 LCM

    *Pool went back to LCM on Dec 22

    Updated December 29th, 2014 at 11:41 PM by Celestial

  20. Monday, Dec. 29

    by , December 29th, 2014 at 05:00 PM (The FAF AFAP Digest)
    Haven't done much the last four days exercise wise. I got in a workout at Sewy last Friday night. Did about 3000 with some sprinty stuff. The weekend consisted of getting ready for a big holiday party, having fun at the party and recovering from the party. Today, I journeyed to Sewy. There were a lot of very pissed adults. Half the pool was closed down for 50+ kids at 1:00 instead of the usual 3:00 and it was crowded. Nothing posted on the doors or online. And the temperature seemed even warmer than usual. Trying to do holiday workouts here in Pitt is torture. Mr. Fort and I have decided that we're going somewhere warm between xmas and new years next year.

    Warm up:

    550 various
    100 scull
    150 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 rounds:
    10 x (25 @ 100 pace @ :40 (2 kick, 1 breast) + 100 EZ)

    With people hovering for lanes, stopping was not a good idea, so I reverted to:

    3 x (500 backstroke kick w/fins @ threshold + 100 EZ)
    -- wanted to be under 6:00
    - went 5:50, 5:48, 5:54

    Total: 4100


    At least I did some calorie burning ...
    Swim Workouts