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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/09/2013

    by , May 8th, 2014 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 --

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 50 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15 #2 on 2:00
    Two rounds, choice.

    6 X 200 pull 3:20
    Last 50 fast on all swims

    WARM DOWN: 4 X 50 easy

    4150 Y/M
    Swim Workouts
  2. Vertigo shows up again

    by , May 8th, 2014 at 12:54 PM (Mixing it up this year)
    I actually pushed thru it today. Started getting dizzie on my push offs of the wall on my warmup but after a while I got used to it. The only think I couldn't do was backstroke. That made me nausiated.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 25 fly/75 free w/bouy
    5x100@1:45 free this was where I tried to do the same as above but backstroke and couldn't
    500 free kick w/zoomers
    5x100@1:30 free w/snorkle, strapless paddles & bouy
    100 free
    100 breast
    100 free kick

    Total 3300 yards
    Swim Workouts
  3. SCY 70 minutes


    Water warmed up a smidgen from yesterday, yet still quite cool (for me) as my thermometer read 77.3F. For this, I constructed the workout to spend the greater part of my time here recovering out of water. The main theme was to improve starting skills and integrate speed.

    SET 1
    5 x 25 free from the block (15m easy to exit pool) on 2:00
    • 80 - 85% E

    SET 2
    4 x 25 free from the block (15m easy to exit pool) on 3:00
    • 90 - 95% E

    SET 3
    7 x 25 free from the block with short fins (15m easy to exit pool) on 3:00
    • 95 - ??% E
    • a couple 9-10 transitions, most were 10's

    SET 4
    4 x 25 free from the block with short fins (15m easy to exit pool) on 2:00
    • 95 - 97% E
    • 10<<11

    SET 5
    10 x 50 aerobic free from the block on 1:00 with short fins
    • ~20 seconds rest from the time I was behind block
    • was a challenge to bth crawl out and climb up the block exhausted with fins

    SET 6
    Two well-rested starts from the block to erase any form reversion that happened from prior set

    SET 7
    3 x adjust goggles on 1:00 (kidding, there was no SET 7)

    6 x 100m run on 0:40
    • 18 - 20 seconds rest
    • had no go in my run (swimming used it up)

    Weights with light weight to failure going 10 -20 reps (shoulders, lats, chest, RC)
    Yoga stretching and poses.

    - Right anterior/posterior deltoid tender from fast swimming and DB bench presses (difficult to get dumbells off lap to start position)

    -One of my right tricep tendons is also injured. Good thing it is not utilized much for swimming, but I believe I also injured this with the dumbell presses last week.

    Updated May 7th, 2014 at 09:28 PM by __steve__

  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/08/2013

    by , May 7th, 2014 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:30
    6 x 50 kick 1:15
    1 X 50 swim

    1 X 400 6:40
    2 x 200 3:20
    4 x 100 1:40
    8 X 50--descend 1-4/5-8-- :50

    10 X 50 1:15
    odd: easy
    even: stroke/fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Week 84 - Wednesday

    by , May 7th, 2014 at 01:30 PM (After a long rest)
    I woke a little stiff today but much better than I have previously been the second day after lifting hard(Monday night). Today I loosened up nicely and we had a longer than usual warm up which really helped. Today's workout was a great and I was pleased with how I did.

    Warm up
    400 free with snorkel
    10x50 catchup on 45

    Main set
    12x50 drill swim on 55
    10x100 swim with paddles on 1min
    100 easy
    6x75 on 1.20 swum as 25 free, 25 drill, 25 back
    12x50 with fins on 1 min, swum as odds under water down and streamline kick back, evens streamline kick down and underwater back
    6x25 race 200 pace on 30
    100 easy
    6x25 race 200 pace on 30
    100 easy

    Warm down
    100 easy

    Total 4150scy

    If you are looking at the 10x100's on 1min you maybe thinking I wrote the send off time down wrong. At first I thought we were doing the set with fins but apparently that was everyone else except me. My main set was 10x100's with paddles on 1 min. It sucked royally but I was pleased with how I did. I went out too fast on the first 1 going 55, but then held 59's until #5 where I missed the send off. I took an extra 30 seconds and regrouped and went again. I failed on #8 and again took an extra 30 seconds and then made the last 2. Most of these were touch and turn swims.

    The only other all out set was the 25s at the end where I was holding 13s to my feet and again I was very pleased with how I held up. I am feeling pretty strong right now and have some relatively easy speed which is something I have struggled with in the past.

    After practice those of us going to worlds met with Tom and discussed doing a training camp at the end of June right before we start our taper. Should be fun and somehow Worlds seems very close now!! I cant wait to swim fast again and get some great races in. After my 200back at the weekend I into switching my 50 free for the 200back but the 200back is on the same day as the 100 free so it wont work out, but I think I am going to swim the 200back more in the future.
    Swim Workouts
  6. Wednesday 5/7/14

    Wednesday 5/7

    AM only LCM

    400 swim every 4th 50 BK
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    4x50 @ :45 light D1-4
    4x25 @ :30 V.S. FR kick w/ board
    100 EZ

    100 @ 1:20 SMOOTH AE (1:15)
    4x50 @ :40 AE MAKE
    100 @ 1:20 SMOOTH AE (1:16)
    3x50 @ :45 AE
    100 @ 1:20 SMOOTH AE (1:14)
    2x50 @ :50 AE
    100 @ 1:20 SMOOTH AE (1:16)
    50 @ :55 AE
    100 @ 1:20 FAST (1:06.1)
    - The goal for the 50s after the first set of 4 was to transition from strong aerobic to more technique focus.

    12x50 @ 1:00
    6 - FR w/ grab paddles
    4 - FR w/ strapless paddles
    2 - FR swim

    Total: 3000
    Swim Workouts
  7. That evil stroke day

    by , May 7th, 2014 at 07:19 AM (Mixing it up this year)
    Today I worked on my breaststroke. It took a while for my left knee to calm down but after 200 it did.

    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    300 breast kick w/br fins
    200 accordian drill w/snorkle
    8x25@:45 breast
    5x100@1:30 free w/strapless paddles & bouy went 1:24, 1:22, 1:21, 1:21, 1:20 a little more back to my normal speed
    300 free EZ

    Total 3000 yards
    Swim Workouts
  8. Tuesday 5/6/14

    Tuesday 5/6

    PM only LCM + Weights


    I had very limited time to swim before a friend of mine was meeting me to lift. I just got in and started my usual warm-up and he arrived before I had finished.

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

    3x100 @ 1:20 AE

    Total: 1500


    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Swim Workouts
  9. Still Swimming-- Twin Lakes Swim

    by , May 6th, 2014 at 05:42 PM (One Stroke at a Time)
    I haven't blog in awhile but have continued to swim. My FLOG tells me that I've done 113 miles so far this year. This has included two open water swims and two swim meets. One open water swim was a 5K in Conroe and other was a series of three races this last weekend.

    Last year about two weeks before I was diagnosed with cancer, I swam our teams open water races. These were a 800 M, 1600M and then a 3200 M race. I knew they were coming up so decided to give it a try. The format was slightly different this year in that there were not separate old people's heat so I had to mix it up with the age groupers a bit at the start of every swim-- I have one large bruise on my right forearm for my efforts. I was happy to finish the three races and found myself sprinting at the end of the 3200 M swim to stay ahead of my neighbor (who is 13 ).

    Despite only swimming about half as much as last year, my times were very comparable-- The 800 M swim was actually faster.

    800 M 2014 12:17.13 2013 12:28.05
    1600 M 2014 24:56.49 2013 23:59.43
    3200 M 2014 52:24.94 2013 51:50.90

    There is only one long course meet in Houston this summer and I will be out of town on that day so am not sure when I will next swim in a race. I wish there was another one here but there is not. I have some designs on going to Summer Nationals since I used to live in Bethesda and Columbia, MD but will see. My treatments are continuing. I am on three week cycles with an infusion on day one followed by two weeks of pills with one week off in between. It is hard for me to believe that it has been almost a year since this started. I have good days and bad days but have continued to swim about 3-4 times a week-- I even got an impromptu breaststroke lesson two weeks ago from Rice's resident expert, David G! He called me over during the middle of Lunch Bunch and asked me if I wanted some pointers. To everyone out there who is struggling with something, keep up the good fight!
  10. Tuesday, May 6

    by , May 6th, 2014 at 04:03 PM (The FAF AFAP Digest)

    Swim/SCY/ Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 torque drill w/paddles
    50 EZ
    4 x (25 shooter w/fins+ 25 EZ) @ 1:15
    50 EZ

    Main Sets:

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

    2 x (25 AFAP back, no SDK + 75 EZ)
    50 EZ

    5 x (50 AFAP + 150 EZ)
    -- 2 back (no push, no SDK), 2 breast (no pullouts), 1 dolphin kick
    100 EZ

    3 x 50 (backstroke, no SDK @ 90% effort working on not spinning + 100 EZ)
    50 EZ

    6 x 25 w/parachute & paddles
    150 EZ

    Total: 3550


    This is the first time in a long time I've felt up to doing AFAP 50s. Though I didn't attempt fly. It's been an entire month since I've taken a stroke of fly ... Backstroke with no SDK feels like a different stroke.

    Typically, this time of year, Pitt is long course on Fri-Sun. But not this weekend bc of lifeguard classes. I'm amazed Pitt rents out lane space for this, but doesn't sell memberships to the public. So it looks like I won't get in a long course workout until May 16.

    Nonetheless, displaying total chutzpah, I mailed in my entry form for the Buffalo long course meet. Several of my swimmers are going, so it should at least be fun. The 50s were not very well spaced out, so I am going to space them out myself by doing:

    100 breast, split request
    50 fly
    50 back

    I don't feel like doing 50 free. I haven't done much of it in practice since the shoulder issue (now resolved) and it doesn't feel great. I entered times a second slower than last year, but even that may be a stretch. I know if I didn't have a meet to train for, I would lose focus and start cross training. And since I'm already going to miss 2 1/2 weeks of swimming this summer, that would not be good idea.
    Swim Workouts
  11. 5|6|14 SCY 25 minutes

    Took yesterday off due to a puncture injury on the bottom of my foot heal that I received while working in the yard. I stepped on a ceramic shard hidden in a compost area in my yard, it went through the shoe then about half inch in my foot. Though it was in an area of high microbiological diversity and potential pathogens, my tetanus antibody titre is still update from a visit in 2011 (for bites I recieved after stepping on a copperhead). Despite this, I was able to limp around and hit the weights - worked everything sans arms and calves.

    First day of operation for this pool in 2014. The water must have been freshly added as the water temp was in the mid 70's, crystal clear, and fresh to the point of seeming untreated.

    8 x 50 free (from an actual starting block) on 2:00 to 3:00
    39, 35, and 29's for the rest.

    Cold water has the following effects on me:
    • increases breath to stroke ratio (couldn't accomplish 25 yards, hypoxic, well rested)
    • slight loss of neuromuscular coordination
    • left shoulder joint instability
    • more prone to lower back spasm

    Other than the performance related physological defects the cool water brings, it was quite a pleasant and crisp experience, and left me with a light buzz and sense of well-being afterwards.

    Updated May 6th, 2014 at 04:20 PM by __steve__

  12. Week 84 - Tuesday

    by , May 6th, 2014 at 02:51 PM (After a long rest)
    I was feeling the weights from last night today and felt very heavy throughout todays workout. I found the main set easy upto the 4x25's on 15 and then it was really hard.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    Main Set
    10 x 50 on 1:00 drill swim
    8x(1 x 25 on :30 free, 2 x 25 on :25 free, 3 x 25 on :20 free, 4 x 25 on :15 free)
    6 x 100 on 1:40 kick

    Warm down
    100 easy

    Total 4000scy

    I was holding 15s throughout the 8 rounds of 25s except the 4x25 on 15 where I was holding 14s. These were very hard. The first 3 rounds were ok but they progressively got harder.

    Swim Workouts
  13. Week 84 - Monday

    by , May 6th, 2014 at 02:47 PM (After a long rest)
    Yesterday was a very long work day and I never got a chance to do my flog. I was a little sore after the long weekend but loosened up nicely and by the end did not feel bad at all.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 on 1.30 with snorkel
    6x200 on 2.45 pull
    12x50 kick on 1min
    3x300 on 4.30 with snorkel
    8x50 drill swim on 1min

    Warm down
    100 double arm back easy

    Total 4500 LCM

    There was nothing time wise that was particularly special today.

    Last night I headed back to the pool and lifted. It took me a round to really get going but then I pushed the weights very hard. I did my normal 3 rounds with 10,8,6 reps per machine by round and 80%,max,fail also by round.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pulldown hands outside, left leg leg extension, right leg leg extension, left leg rear leg extension, right leg rear leg extension)

    10 minutes on the vasa swim trainer with the last 3 minutes all out.
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/07/2013

    by , May 6th, 2014 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    2 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 50 swim

    1 X 100 IM
    1 X 100 stroke(choice/ no free)
    1 X 100 free
    Four rounds. All swims on 1:45


    2 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy

    4250 Y/M
    Swim Workouts
  15. Tough drive in this morning

    by , May 6th, 2014 at 07:36 AM (Mixing it up this year)
    I just had a hard time keeping my eyes open. The lack of sleep is hitting me hard. Couple that with a hard weightlifting set last night and you get a person who just doesn't want to move.

    500 free
    500 free kick w/zoomes

    5x200@3:00 free w/strapless paddles & bouy was very slow on these went 2:51, 2:49, 2:47, 2:47, 2:46

    4 times thru w/zoomers
    50@1:00 free Sprint! held 32's wish I could have gone faster
    100@2:00 free EZ

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

    Total 3200 yards
    Swim Workouts
  16. Monday 5/5/14

    Monday 5/5

    "Hypoxic/underwater sets are ______" (fill in the blank)

    PM only SCY

    300 swim
    100 kick w/ board 50 FR/50 BR
    300 pull w/ buoy + snorkel
    100 kick w/ board 25 BR/50 FR/25 BR
    300 R.I.M.O. 50 drill/25 sw
    100 kick w/ board 25 FR/50 BR/25 FR

    w/ fins:
    400 @ 6:00 kick every 4th 25 under H2O
    3x100 @ 1:25 swim D1-3 (1:04, :58, :52)
    300 @ 4:30 kick every 3rd 25 under H2O
    4x100 @ 1:20 swim D1-4 (1:05, 1:01, :57, :53)
    200 @ 3:00 kick every 2nd 25 under H2O
    5x100 @ 1:15 swim D1-5 (1:06, 1:02, :59, :57, :53)

    100 EZ

    Total: 3400

    So on the 400/300/200 I flipped at both ends for each 25 under H2O. I felt like I was about to pass out by the end of each distance. On the 100s, I did 4/6/2 turns off every wall (4 FL kicks, 6 FR kicks, and 2 strokes before taking first breath).
    Swim Workouts
  17. Sunday 5/4/14

    Sunday 5/4

    PM only LCM

    200 swim
    200 build
    300 STRONG (3:46)
    2x50 @ 1:30 25 FAST/25 EZ
    100 EZ

    Total: 900

    I had planned to get a full workout in, but right as I got started on warm-up, I had a a club swimmer's parent come up and start picking my brain about swimming, and so I spent 40 minutes talking instead of swimming...oh well!
    Swim Workouts
  18. Workout 05/05/14: evening

    by , May 5th, 2014 at 06:42 PM (Maple Syrup with a Side of Chlorine)
    Another busy weekend at work, but I was able to get out early today since I have to go to the main office for a meeting tomorrow. I continued to do some grouting at the college with my extra time.

    After watching my niece, I had time for a quick swim:

    200 Fr/200 Bk/200 IM drill

    With snorkel:
    kick Pull Swim(AP)
    050 100 200
    100 100 150
    050 200 100

    100 easy and out
    (Solo/Rec/1750 yds/35 min)

    It was fun watching and reading the race reports from this past weekend. Great job around the country to those that competed!
    Swim Workouts
  19. Monday, May 5

    by , May 5th, 2014 at 03:14 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    5 x 25 shooter w/fins + 25 EZ @ 1:15
    100 EZ

    Main sets:

    4 x 25 burst + cruise
    100 EZ

    20 x 25 free @ 100 pace @ :40
    150 EZ

    10 x 25 dolphin kick w/board & fins @ 100 pace

    3 x 100 DPS free w/paddles

    8 x (25 AFAP breast w/fins+ 75 EZ) @ 2:30
    100 EZ

    Total: 3450


    My blog has been all gloom and doom lately. And, unfortunately, the forecast is still cloudy with no sunshine. I survived bronchitis and a stomach virus, but came down with another cold over the weekend. At least it feels like a cold: I guess it could be allergies. This spring is supposed to be one of the worst allergy seasons ever after a cold winter. So still congested, coughing and no energy. Geez. I was hoping to get some solid training in before the Buffalo meet on June 7, but now I feel like that meet is in jeopardy. I wasn't up to doing anything more than a bit of USRPT and some fast 25s today. Btw, I thought Bob Bowman's comments on USRPT were spot on. He said, "it's like spinach, it's good for you but you don't want it to be the only thing you eat."

    It was very nice following nationals over the weekend. Great swims by fellow bloggers. I was pleasantly surprised that my 100 IM (with botched turn) and 50 breast survived the onslaught and will be AAs along with 50 back/100 back and 50 fly. Not too bad for an off year where my only PR was the 100 breast.
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/06/2013

    by , May 5th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 --

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    1 X 50 easy swim

    4 X 50 1:10
    1 X 100 easy 2:00
    Four rounds.
    50's: descend 1-4 to fast--choice

    4 X 300 pull 4:45

    WARM DOWN: 4 x 50 easy

    Swim Workouts