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  1. Wednesday 4/23/14

    Wednesday 4/23

    PM only SCY

    300 swim
    6x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O. no FR
    4x50 @ :40 D1-4
    4x25 @ :30 V.S.

    25 EZ (had to start with a 25 EZ to get to the other end of the pool because the power tower can only be set up on the deck and not on the bulkhead)
    50 @ :50 dive MAX EFFORT to feet (was flying solo here so I had no way to get my time because the pace clock was at the other end of the pool)
    25 @ :40 under H2O kick (kick fast because whatever time was left is all I had to put on power tower belt)
    4x12.5 @ :40 FAST w/ power tower (medium weight)
    50 push FAST try to equal or better goal 2nd 50 of 100 time (25.8, 31.9)
    RD1: FR w/ 25 under H2O FL kick
    RD2: BR w/ 25 under H2O pullouts

    100 EZ

    Total: 1400

    I had only 30 minutes for a quick swim today, so I tried out a sprint set I found. I had to modify the intervals because at the moment, a 50 @ :40, 25 @ :30 and 12.5 @ :30 was too much for me. I also did it twice through rather than the recommended 4 times. I will revisit this set later, and next time will spend more time warming up!
    Swim Workouts
  2. Tuesday 4/22/14

    Tuesday 4/22

    PM only SCY + Weights


    600 swim (200 FR/100 BK/200 FR/100 BR)
    4x125 pull w/ buoy +paddles + snorkel
    8x50 @ :50 odd: k/dr, even: dr/sw
    3x100 @ 1:10 AE
    8x25 @ :25 FR kick w/ board
    100 EZ

    Total: 2100


    3x10 RDL (70, 80, 80)
    3x10 back squat (95, 135, 135)
    3x10 single leg curl (30, 70, 70)
    3x10 single leg extension (50, 70, 90)
    3x10 glute (70, 110, 110)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Swim Workouts
  3. April 23, 2014

    by , April 23rd, 2014 at 08:32 PM (Workout Swimmer)
    Nice hard workout this morning; arms are delightfully tired

    600 back/free
    2 x 300 pull
    400-400-300-200-100-6 x 50 (DeMont) w/30 sec rest between each (no toys)
    200 easy
    3 x 300 breast/free
    300 breast
    300 cooldown
    4500 LCM

    Was planning on a twist today & doing weights after work, and only swimming tomorrow morning, but life may get in the way. Have to teach a class on diabetes to my patients & I got drafted to bring in the refreshments. Thought I would try the whole "hard boiled eggs" by baking them in the oven - epic fail! Now I'm boiling the eggs for the Deviled Eggs, and behind, as usual. At least I'm not behind on my charting!!

    Updated May 2nd, 2014 at 08:29 AM by Celestial

  4. Wed., April 23

    by , April 23rd, 2014 at 04:07 PM (The FAF AFAP Digest)


    RC/scap ex
    kneeling ab crunches, 120 x 4 x 15
    push press, 50 x 3 x 8
    explosive leg extensions, 75 x 1 x 15, 90 x 2 x 15
    seated row negatives, 90 x 3 x 8
    deadlift, 95 x 3 x 8
    extreme angle step ups w/bar, 30 x 3 x 10
    cable twist w/yoga ball, 25 x 2 x 12 each side
    altitude drops, 10

    Stretching, 20 minutes


    Gack, still under the weather. Such a nasty bug. But I am on the mend. Hoping to get stronger swims in the next couple days. On top of my other supps, I'm going to start taking some lactoferrin for my immune system.
  5. Wednesday, April 23, 2014 10:05-11:00am

    by , April 23rd, 2014 at 03:29 PM (Fast Food Makes for Fast Swimming!)
    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00

    8 x 100 Free Pull @ 1:30 (1:10 desc. to 1:06s)

    6 x 100 IM @ 1:40 (1:18 desc. to 1:15)

    100 EZ Free
    16 x 25 (odd EZ Free, evens fast Fly)
    I did these based on where my lanemate was at, so I could push off and SDK past him, then race to wall. I'd guess I was doing a fast fly every 1:15 or so.
    100 EZ cool down

    3000 Yards
  6. 4|23|14 (20 minute SCM noon / 36 minute SCM evening)

    3 x 25 DFS hypoxic free on 1:30
    • 19, 16, 16

    8 x 25 DFS hypoxic free on 2:00
    • 15's 14's and maybe a 13 high

    First 3 had interval too short on 1:30 to go hypoxic, gave me an irregular heart rhythm that I just got over a few minutes ago (hour after workout). Note to not go hypoxic 25's fast with less than 2 minute int.

    4 x 25 DFS hypoxic free on 2:00
    • tendons on sole of right foot lightly strained, so:

    4 x 25 hypoxic free on 2:00, pushed
    • did not get accurate times for any of these due to insufficient light (not to mention I didn't have reading glasses on)

    13 x 25 FK on 0:45, S
    • ~0:26's

    10 x 25 FK on 1:00, S as 12.5 fast / 12.5 easy
    • ~0:10's on fast

    Updated April 23rd, 2014 at 09:16 PM by __steve__

  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/24/2013

    by , April 23rd, 2014 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 negative split

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 50 swim

    5 X 200 free 3:20
    5 X 100 free 1:40
    Swim 1/2 at moderate pace.
    Descend 3-4-5

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    2 X 50 stroke 1:15 #2 on 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Week 82 - Wednesday

    by , April 23rd, 2014 at 01:10 PM (After a long rest)
    The event I am attending for this week had a reception last night and it was very odd attending a reception at a brewery and not having any alcoholic drink. I ended leaving a little early and managed to get to sleep before 9pm. I had another surprisingly good nights sleep. I woke with a little bit of a sore throat but put it down to my solid nights sleep.

    Warm up
    300 free
    100 back
    100 breast
    100 kick

    Main sets
    4x75 on 1.05 swum 25 scull, 25 kick, 25 swim
    12x25 swum as 4x drill,drill, swim on 30
    300 pull no paddles
    100 easy
    300 pull no paddles on 3.45
    6x50 kick alternating 50fast, 50 easy on 50
    300 paddles only on 3.45
    4x75 swum build,fast,underwater on 1min
    300 swim on 3.45
    3x100 swum as 75 build,25 fast on 1.15

    Warm down
    500 easy

    Total 3900 scy

    I was feeling stiff and achy this morning. I hope I am not getting sick. This workout was a real mix of things and a lot of chopping and changing. I still enjoyed the workout but just wish I was feeling better.
    Swim Workouts
  9. Another no flip turn day

    by , April 23rd, 2014 at 07:29 AM (Mixing it up this year)
    It is hard not to instictively do flip turns, when you are so used to doing them. I only did one on accident. Today was a more energized workout that since I have been sick.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 torque drill w/snorkle
    8x25@:45 angle arm fly w/snorkle
    200 1 arm fly w/zoomers
    4x50@1:00 fly went 51, 53, 52, 53
    500 free kick w/zoomers
    500 free broken 1,2,3,4,1,2,3,1,2,1

    Total 3000 yards
    Swim Workouts
  10. Workout 04/22/14: evening

    by , April 22nd, 2014 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    Spectacular Chapel at the college this morning, as the head of the Southern Baptist Convention, Fred Luter, came to preach - what a great sermon from John 10.

    Masters tonight: old taper workout:

    200 swim, 150 pull,150 kick
    4 x 50 Quarter's Strong on 1:15
    100 non-free swim

    2 x
    - 25 AFAP into 75 DPS
    - 25 DPS into 25 AFAP
    - 25 EZ, 25 Build, 50 DPS (drop one stroke on last 25)

    2 x 100 (100 stroke/IM into 50 kick at 75%
    4 x 50 Active Recovery and out
    (Masters/Rec/1900 yds/55 min)

    Full pool, and Greg was going so fast on the AFAP that he lost his suit. He was like and we were all like and

    update 4/24: meet has 29 people right now, likely another 5 or so by Saturday. It's coming along ...
    Swim Workouts
  11. Tuesday, April 22

    by , April 22nd, 2014 at 04:32 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ 1:00
    50 EZ

    4 x (broken AFAP 50s + 150 EZ) @ 5:00
    -- first 2 broken for :5, second 2 broken for :10
    dolphin kick w/fins & board, 23
    back w/fins, no push no SDK, 25
    dolphin kick w/fins & board, 22
    back w/fins, no push no SDK, 25

    100 EZ

    2 x (75 AFAP kick w/fins + 175 EZ), break :10 @ each 25
    -- 1 dolphin, 1 flutter, 34s

    6 x 25 w/chute & paddles
    150 EZ

    Total: 2750


    Well, finally, my cough and congestion are much better. I read last night that the average cough last 18 days, much longer than people believe. I'm on day 12 ... Still feeling a real lack of energy, but got a little speed work in by doing some broken efforts.

    Does anyone know who you report errors in the event rankings to? I see someone is listed at a 1:02 for 100 breast in my age group, which definitely was for a 50. We geezers can be fast, but not that fast.
    Swim Workouts
  12. Tuesday, April 22, 2014 9:30-10:20am IM-tastic!!

    by , April 22nd, 2014 at 02:27 PM (Fast Food Makes for Fast Swimming!)
    Decided to venture back into the IM training was a bit scary, so I just started with 100s.

    400 Free
    3 x 100 IM @ 1:40 (about 1:20s)
    3 x 100 Free Pull @ 1:25 (1:07s)

    10 x 50 Flutter Kick w/ board @ 1:00 (started :50s, descended to :43)

    8 x 100 IM @ Desc. Intervals:
    2 @ 1:40/2 @ 1:35/2 @ 1:30/2 @ 1:25
    I held them all around 1:18s or back and breast definitely are a bit rusty

    8 x 75 Free Pull @ 1:00 (:53s)

    100 EZ

    3000 Yards
  13. Week 82 - Tuesday

    by , April 22nd, 2014 at 01:24 PM (After a long rest)
    I had a good nights sleep last night and headed to swim at Boston University with the BUMS team. We swam a lot more stroke(butterfly in particular) than I am used to but it was a great group. I shared a lane with Scott from Stanford and he and I swam together the whole way. I enjoyed the workout and the group.

    Warm up
    300 swim
    6x50 catchup on 45

    Main sets
    2x(100 fast on 1.20, 4x50 pace on 40, 50 easy on 1min)
    4x150 swum as 100IM 50kick with 10 seconds rest
    3x(200 fly,back, breast drill/swim by round on 2.45, 4x50 kick on 50, 300 IM on 4mins)
    16x25 on 40 swum as 3x(fly, underwater, free no breath, easy)

    Warm down
    200 easy

    Total 4600scy

    My joints ached a little today but suspect it was the stroke work and yesterday's travel. I will be training with the BUMS all week.
    Swim Workouts
  14. SArasota YMCA Sharks Masters 5:30 AM Workout-04/23/2013

    by , April 22nd, 2014 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    4 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    4 x 100 IM or stroke @ 85/90% 2:15

    4 x 50 1:00
    1 x 100 easy 2:00
    Three rounds. Round 1 50's: fly, 2 back, 3 breast


    5 X 250 pull 4:15
    1-3: last 50 fast
    4-5: last 100 fast

    WARM DOWN: 3 X 50 easy

    Swim Workouts
  15. Vertigo YUCK

    by , April 22nd, 2014 at 01:02 PM (Mixing it up this year)
    Monday and Tuesday I ended up kicking since I was having problems with Vertigo. I hope this clears up soon. Kicking is not my strength or even a favorite thing to do.

    I did try 20x25@:30 just to force myself not to do a flip turn which would just make things worse.

    I am doing the exercise to get the crystals back to where they need to be but obviously flipturns can cause me problems. Nothing like pushing off the wall on a flipturn and everything is spinning.
    Swim Workouts
  16. Monday 4/21/14

    Monday 4/21

    PM only SCY

    400 swim every 4th 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    3x100 pull w/ buoy + paddles
    RD1 @ 1:15
    RD2 @ 1:10

    4x25 @ :40 FR drill w/ strapless paddles
    6x25 @ :25 FAST FR kick w/ board
    4x25 @ :40 FR drill w/ strapless paddles + snorkel
    150 @ 2:00 FAST (1:26)

    500 EZ kick w/ board + fins

    Total: 3000
  17. Workout 04/21/14: evening

    by , April 21st, 2014 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.

    President Obama says hello

    I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!

    After work today I hopped in to the water:
    200 Fr/200 Bk/200 IM drill
    400 kick/drill by 50
    5 x 50 FR on :45
    1 x 50 ez
    5 x 50 Bk on :50
    1 x 50 ez
    20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
    300 loosen and out
    (Solo/Rec/2400 yds/45 min)

    Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.

    Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
    Swim Workouts , Planning
  18. Week 82 - Monday

    by , April 21st, 2014 at 07:51 PM (After a long rest)
    I had a great nights sleep last night and woke about 10mins before the alarm went off. I headed to the pool hoping the pool was still setup for long course which it was. I was heading to Boston for the week after practice so hoped to get a good long aerobic workout in today which Tom delivered.

    Main set
    400 free with snorkel
    6x50 catchup

    Main set
    10x300 pull on 4mins
    8x100 kick on 2mins swum as repeat as needed 20seconds fast, 10seconds easy

    Warm down
    100 double arm back easy

    Total 4600LCM

    i felt very stiff today and the feeling never really went away. On the 300s I was holding 1.10 pace throughout. The 100s kick were tiring and I was holding 1.45s. It's surprising how the fast/slow hurt more than a consistent pace kicking at the same time on Saturday. I don't know why but these hurt.

    I am training with the BUMS team while I am in Boston this week. I spoke to one of the coaches last week and she seemed very nice and I am sure the team will be like other masters teams I have trained with recently and very friendly. I have a busy work schedule all week with tomorrow in particular pretty rough. I have a small window between the end of practice and my first meeting so fingers crossed traffic behaves itself. Today was the Boston Marathon so Boston is very busy as I walked around town today. Fingers crossed as the week goes by traffic will return to Boston norms. Luckily most of my meetings are downtown so not much driving is required other than tomorrow.
    Swim Workouts
  19. Monday, April 21, 2014 9:10-10:10am or so

    by , April 21st, 2014 at 04:31 PM (Fast Food Makes for Fast Swimming!)
    It was semi-crowded in the pool today, 3 lap lanes available, and we ended up with 3 swimming in each lane. The normal 4th lap lane against the wall was occupied by a handicapped person who needed it because of the chairlift that is attached to that side of the pool. I still got in a good amount of swimming, getting a lane with 2 others who know how to circle swim, just not as fast as me.

    500 Free
    500 Flutter Kick w/ board
    500 Free Pull w/ Catalyst paddles

    6 x 50 Flutter Kick fast w/ board @ 1:00 (:45s)
    4 x 50 Fly 1-arm drill @ 1:00, just going through the motions to test my shoulder

    8 x 50 Fly (80% effort) @ about 1:00-1:30 interval. Was just resting enough to be ready to go again. The last one I went hard on and did a :30.

    100 EZ

    2500 Yards

    Last night I sent in my entries for the Apple Capital USAS Meet from May 30-June 1. It's the first LCM meet of the season here in the Inland Empire, and only 2 miles away. One other masters swimmer that I know of from Bellevue is swimming as well, but only because his daughters are coming over. We tend to get a few adults swimming in this meet, most of them being coaches from the Seattle teams.

    I'm doing the 400 Free/400 IM on Friday, 100 Free, 50 Fly, 200 Fly on Saturday, and the 200 Free, 100 Fly, 200 IM on Sunday. Not quite as "gung-ho" as I usually do, but I don't really need to kill myself...this is my "Michael Phelps comeback meet".
  20. 4|21|14 LCM (with dryland edit!)

    10 x 50 fr on 0:50 (shortfins)

    50 FK for time - 0:45, S
    100 easy kick

    SET 1
    10 x 18-19m AFAP fr (:/) / 32 -31m easy fr on 1:00 (shortfins)

    SET 2
    10 x 15m AFAP fr and flip (:/) / 15m easy kick on 1:00 (shortfins)

    SET 3
    30 x 10m fast break to stroke / 10m easy kick on 1:00 (shortfins)


    Did heavy drylands yesterday which included legs, chest, core and back - possible explanation for the 45 FK for time

    Went for a run:
    4 x 200m run with arms fully extended front (like old style Frankenstein) on 1 min rest


    4 x 200m fast on 1:00

    • 43, 43, 46, 46

    Yoga stretches

    4 x lay belly down, balanced perpendicular on bench assuming the streamline position and hold for about 15 seconds

    RC with 3lbs

    5 x wrist curls

    I can tell if my swim was well pushed by how I feel with subsequent drylands. My run was completely empty so I'm confident the LCM was extreme for me.

    Updated April 22nd, 2014 at 12:35 PM by __steve__