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  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/14/2015

    by , April 13th, 2015 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40
    1 X 400 --

    1 X 100 kick 2:30
    8 X 50 KICK 1:15
    1 X 100 easy swim

    4 X 5 --strong/80%-- 1:20
    1 x 100 @ 100% 3:00
    Three times/choice

    5 X 200 pull 3:20
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Colonies zone meet report!

    by , April 13th, 2015 at 10:16 AM (Chowmi's Blog)
    Ok, here are my results!

    50 free (split request) 25.6
    50 breast 33.99
    50 fly 27.4

    100 IM 1:03.56
    50 back 29.6
    100 fly 1:03.2

    Best swim of the meet: 50 breast. It is the only swim I did faster than last year, and the .99 is always nice to get under the next second up.

    The second best swim was the 100 IM, which I went out in 28.8, so quite speedy but got the hammer on the freestyle, but still, a very solid time, especially for my age group.

    I didn't bother doing another 50 free. I got a split request because I didn't have a full 100 free in me. Plus I was kind of out of it, and needed the shock of a fast 50 free to get my head into the meet. After that, I didn't think I have a 24.99 in me at this point, and even going an inspired 25.01 didn't motivate me to get up off my squishy mat for the 50 free the second day.

    These should all make top ten, the only wait and see is the 50 breast - usually low 34 will make it in, but at nearly that, you never know, and there are quite a few bunched in the mid to high 33's.


    I was strangely unmotivated for this meet, other than to make top tens and it seemed to take the edge off of swimming really inspired. At my own zone meet, I am motiivated to swim against the zone records. Here, it was fun to race, but knowing if you aren't going to be #1, then #10 is just as good as #2. I think you can't be 100% all the time, and in this case I just wasn't truly, entirely engaged and swimming with a sense of purpose, other than getting through a respectable number of events. I was also not in the best of conditioning, so I limited myself to 3 events a day, and even then, I was running on fumes for the 100 fly. For as bad as it hurt, I thought I did a 1:01. But I was out in 29.2, which is shockingly slow, and if I am that slow going out, then there is no way I had anything left to go my usual 33, and it was a whopping 34 2nd 50, although I didn't really die, I just wasn't very fast!

    It was so great to see Fortress. She is so much fun to talk with and also to watch swim. I sat with Team Pittsburgh, YEAH! And I met Laurie Hug and Susan Williams. They are both so funny! Laurie is an inspiration - she swims so many events, coaches, puts the relays together, and has a great positive attitude. Susan was GREAT to swim next to on the 50 back (SW 28.1, me at 29.6). The biggest takeaway is the mental image of just how much faster she was on the underwaters. It is really a huge wake up call that she was so much faster and that it is possible, though very, very difficult to be that fast. It just takes a true commitment to doing these and going through Fort's workouts and seeing how she make huge stairstep improvements in the sprints by truly committing to underwater work.

    I'm going to goof off this week. Very busy at work the rest of April as it is reporting time for the end of my fiscal year, so I am glad to be done with racing and can just do maintainence stuff with no specific training for the next several weeks.


    The end
  3. Not a good one today

    by , April 13th, 2015 at 07:24 AM (Mixing it up this year)
    I think the fast metabolism program I am on has definitily helped with my insomnia, blood sugar and weight, but it is killiing my swimming. I only have a few more weeks of this then hopefully I can regain some of my strength.

    1 hour swim only went 3750, started out too slow. Might need to do this on a Tuesday or Wednesday rather than after my day off. I am thankful for my Garmin watch doing all the counting for me.

    250 kick w/zoomers
    200 free EZ

    Total 4200 yards
    Swim Workouts
  4. Zones, Day 2

    by , April 12th, 2015 at 08:31 PM (The FAF AFAP Digest)
    I had resolved to just enjoy watching my friends race today. And I did! My Pitt swimmers swam very well, two of them having all PRs at Zones. My PV buddies had some great swims. It was so much fun hanging out with chowmi as well. And I learned that her brother has come to a couple of my practices! (She is from Pittsburgh.) She was quite speedy today and the master of good execution (and casual napping). We lament that we cannot be training partners!

    50 free, 25.5

    I decided just to swim 50 free, and I didn't have much punch for that. Given the situation, my modest goal was to go under :26. I went 25.5. Start and turn were fairly good, though I didn't take as many SDKs off the turn as I had planned. But I felt like I was staggering to the wall after that -- tired and no legs. Chowmi said there was lots of room for improvement and that is certainly true. Like Jazz, she encouraged me to focus on freestyle more. If I can go 25.5 feeling like crap on 5 days rest, I think I should be able to go under :25 again with a full taper. Right now that time is #1, but it might get bumped down a notch at nationals. I'm glad that I have times from Auburn in a few of my best events as a back up. But no taper times for me this year.


    But the bottom line is that I am feeling mentally and physically out of it. Between the allergic reaction, poor sleep, travel, mega antihistamines and continued hives, I'm beat. And that doesn't even account for the cumulative effect of the preceding sinus infection, ear infection and back issue. I feel like I've been doing battle for 2 months and I want out! Right now, I feel that I should cancel nationals and just rest up for a few days to allow the hives to fully abate. It's disappointing, but not the end of the world. I think all masters have to expect to have unscheduled difficulties befall them at the wrong time. That's just how it works out sometimes. And it certainly makes you appreciate the moments when all things coalesce marvelously. I will continue to mull ... but it seems unlikely that I can summon up the requisite enthusiasm for a long meet in a distant locale. And as of this am, my legs are still covered in hives. I am doing nothing today! I think once your body has an allergic reaction, it is then primed to be bothered by other allergens. With spring here, those are out in full force.

    I'm also wondering in the future about planning two major travel meets less than two weeks apart. This is probably not ideal for me. Focusing on one is probably the way to go. I miss living in PV where I could roll out of bed and go to a meet!

    I must confess to a little retail therapy yesterday after the meet. The shopping in Pittsburgh is not exactly the best. So I made a concerted effort to help the economy!

    Zone results are here:

    Updated April 13th, 2015 at 01:27 PM by The Fortress

    Masters Swim Meets / Events
  5. Week 132 - Sunday

    by , April 12th, 2015 at 01:10 PM (After a long rest)
    Due to the water polo tournament at our pool yesterday we swam this morning. I again felt much better in the water. I like swimming lcm but not when I have a scy meet coming up in less than two weeks. LCM is much harder and the race pace 100s we do at the weekend are particularly hard LCM. Oh well, enough griping.

    Warm up
    400 free with snorkel

    Main sets
    8x50 with snorkel on :45
    8x100 free at 400 race pace on 2:15
    100 easy
    12x50 back kick with fins on :50
    12x50 swum as 25 back with start, 25 free on 1min

    Warm down
    100 easy

    I felt much better than last week in the 8x100s and held 1:05-1:06s throughout. The last 2 took a fair amount of effort but compared to last week I felt strong. Total yardage is dropping and we shoulld start feeling the taper this week. I went and sat in the hot tub at the end of practice for 5mins to stretch my arms and shoulders. It felt good.
    Swim Workouts
  6. Bad Timing, Zones

    by , April 11th, 2015 at 07:47 PM (The FAF AFAP Digest)
    I was still hiving whilst driving down to Zones yesterday. And I wasn't feeling great from a week of interrupted sleep from the hives and medicine. But I felt like I had to travel to Zones bc three of my swimmers were competing there. I'm so proud of them. They all had PRs today and one is likely to get her first top ten. So that was thrilling for me.

    My events didn't go so well. My 50 breast was 34.0. Half a second faster than last time and a Zones record, but .9 slower than last year. My 100 back was a non-starter. I cramped on the start. I muddled through the first 50 not kicking very hard, but my calf really seized up on the second turn and I aborted the race. Even with half ass kicks, I was still out in a fairly effortless 30.5. I didn't swim the 50 fly, which was right after. Didn't want to risk another cramp. I am disappointed about not being able to get a 100 back time this year ...

    Right now, though, I feel covered in hives again and so am loaded up in Benadryl. I'm not sure it was wise to try to compete after such a severe allergic reaction. I'm obviously not over it. At first I thought to myself that it was stupid to have rested a few days for Zones with nationals coming up. But I likely couldn't have trained hard anyway without compromising the situation further. The doctor said rest, rest, rest. Adding to the stress was some bad news about Mr Forts recent blood tests. He needs to see a urologist and hematologist. And he is supposed to run Boston next weekend.

    I thought about just driving home. But I'm here and my swimmers are here. Right now, I just plan to swim 50 free tomorrow. Maybe 100 fly. But honestly my heart is just not in it. At this juncture, I'm thinking of pulling the plug on nationals. I don't want to get all the way there and not feel amped to compete. And I don't right now; I'm a little deflated. It's been a hard couple months, and I feel worn down. As I told Water Rat once, and it resonated with him, I'm not a wind up monkey that can perform on cue. I'll see how I feel tomorrow and think about it for a couple days. It's not the end of the world, just a lot of bad timing.

    Updated April 11th, 2015 at 09:27 PM by The Fortress

    Masters Swim Meets / Events
  7. Week 132 - Saturday

    by , April 11th, 2015 at 12:07 PM (After a long rest)
    We had friends over for curry last night and I went to bed a little later than usual, however I had a great night of sleep and due to the pool being closed for a water polo tournament had a longer than usual sleep in this morning. It felt awesome! I think I turned a corner today and felt good for the first time in about a month. I went to yoga for an awesome stretch based workout and felt strong and relaxed. We worked on triceps, shoulders, chest and lower back. I felt great and had the best yoga class yet. I am now determined to get as much rest as possible between now and nationals and be back to my best before getting on the blocks for the 200. Unlike earlier this week where I felt weak and deflated I am feeling strong and confident. I will have a good swim tomorrow and start to build some momentum as our taper kicks in. I am off to watch Arsenal play football on the tv, will cut the grass, speak to my parents and then take a nap. What a great day I have in store.

    I hope oped everyone's luck And health is improving ahead of Nationals. I know it's been a tough time for several of us. Just remember, life is good!
    Swim Workouts
  8. Week 132 - Friday

    by , April 10th, 2015 at 07:29 PM (After a long rest)
    I slept hard last night and could have done with even more sleep. That said I felt better in the pool than I have felt for a few weeks this morning. We once again swum long course and other than some 25s fast today was long and smooth aerobic swimming and it actually felt great.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x50 free with snorkel on :40 get your heart rate up aiming for 5 seconds rest
    16x25 open close easy fast on :40
    7x100 kick with fins on back on 1:30
    12x50 done as 25 no breathing fast, 25 easy free on 1min
    6x100 IM on 1:40

    Warm down
    200 easy

    When I just re read this it reads like a scy workout where as in reality it was lcm. I felt much stronger today. Fingers crossed I will continue to feel better and better as the taper kicks in towards the end of this week. There is a water polo meet at the pool all day tomorrow.
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2015

    by , April 10th, 2015 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Build second 50.
    1 x 100 easy swim

    5 x 100 2:30--choice
    1st 50: long and strong
    2nd 50: build to fast

    1 X 200 IM 4:00
    1 x 100 stroke--choice/no free-- 2:30
    Four rounds, brief break after round 2

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Workout 10/10/15: noon

    by , April 10th, 2015 at 02:03 PM (Maple Syrup with a Side of Chlorine)
    I was treated to sleeping in today and then I treated my wife to a breakfast date. I headed to the pool at lunch time for a dip:

    200 Free/200 Back
    400 with snorkel
    400 Shark Swim
    4 x 25 burst and cruise
    100 easy
    4 x 50 Quarters Strong
    100 loosen and out
    (Solo/Rec/1700 yds/35 min)
    Swim Workouts
  11. Thursday, April 9

    by , April 9th, 2015 at 06:19 PM (The FAF AFAP Digest)
    I swam 1200 at LA Fitness. Just did a few 100 pace 25s and a couple bursts, the rest easy. I was pretty hivey this am, but it has abated some this afternoon. I am hopeful that they will be gone, or mostly gone, by Saturday am and that being in the water a lot over the weekend will keep them calm. I had a slight worry this am that the tech suit may feel awful if I am still hiving (I've been wearing super loose clothes). But hopefully that won't be an issue. I am planning on leaving late am and driving right to GMU. I'd like to swim an easy 500 after a long drive and maybe watch a couple fast heats of the 1650 in the late afternoon. One of my Pitt swimmers is competing in that event as well. Onward!
    Swim Workouts
  12. Week 132 - Wednesday

    by , April 9th, 2015 at 04:40 PM (After a long rest)
    My company had its Annual Users Conference yesterday in Chandler Arizona at the Sheraton Wild Horse Pass resort. We had about 75 customer companies attend and it was a lot of fun. I was particularly excited about the event due to my ability to also swim at Kino with pwb and aztimm. Paul Smith was coaching and he was awesome and I can see why he has such a great group of masters go swim in Mesa. Great coach, great facility but most importantly a great guy. Thanks Paul. I was able to swim with Patrick and as always it was a lot of fun. Patrick is swimming really well and looked great in the water. I am still feeling pretty weak from my recent sickness and choose, for a change, to listen to my body and went pretty smooth throughout. Without repeating the workout Patrick has already documented:

    I did a little longer warmup going about 700 in the 15 minute general warmup and did a 200 warm down. Other than that I did the same as Patrick(although not as quick) however I backed off the 400 IM changing to free after the fly portion. I probably felt as weak in the water as I have felt in a long time today. I suspect I have a host of things working on me but no big deal. I have plenty of time to get back in the groove for nationals. I have not missed any swimming and just need to regain my strength.

    Unfortunately i was unable to swim before I left Phoenix this morning due to an early flight, so will try to do an easy 1500 later this evening just to keep a nice feel for the water.
    Swim Workouts
  13. 4|9|15 SCM

    Technique work day

    15 x 25 fr on 1:00, most were hypoxic (16 - 18's)

    • work the SDK and FK to stroke transition

    10 x 25 SDK on 1:00 12.5 UW / 12.5 close enough at surface to snorkel (25's and some)

    10 x 25 fr on 1:00, 4 - 5 SDK's / easy fr (20 - 22's)

    • work the SDK and FK to stroke transition
    • work on finishing my breath prior to catching with left hand

    10 x 25 on 0:40 head-up dolphin kick free with fins and snorkel
    • work on a straight body at each hand entry/catch


    1.6 miles 12:33

    The crescent body shape, hand entry problem seems to be made worse by the head-up dolphin fr drill technique. I concentrated to do the drill without the flaw and it seems to work

    I am not any faster doing SDK's than doing a glide and FK. I hope that someday I will be, but I won't be unless I make an attempt

    Updated April 9th, 2015 at 10:52 PM by __steve__

  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/10/2015

    by , April 9th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    2 X 150 2:40
    1 X 200 KICK 5:00
    8 X 50 KICK 1:20
    3 X 100 1:40
    2 X 150 2:30

    6 X 100 2:40
    Swim @ 85/90%--strong, your choice stroke

    10 X 50 1:20
    25 sprint/25 easy--choice

    3 X 400 pull 6:40
    Negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Wed., April 8

    by , April 9th, 2015 at 10:20 AM (The FAF AFAP Digest)
    I did 1550 EZ at LA Fitness yesterday. I also did a half hour of stretching and RC exercises.

    I'm still blighted with hives. They were terrible again yesterday morning, but calmed down later after an ice cold bath and a swim. They seem somewhat better this am, just erupted on my left leg and right arm right now. I really hope they are gone soon. This has kind of blunted my enthusiasm about zones. Hopefully, I'll be in the clear on Sat am. I also just read that some hummus that I ate last night has been recalled for listeria contamination ... (Sabra, classic hummus). I really hope that does not cause me any further issues ...

    I'm off to do another short swim soon.

    Updated April 9th, 2015 at 10:48 AM by The Fortress

    Swim Workouts
  16. Another easy one .... Not

    by , April 9th, 2015 at 07:32 AM (Mixing it up this year)
    This was supposed to be another easy one and I tried. I really tried but...

    500 free
    500 free kick w/zoomers
    100@2:00 IM
    200@4:00 IM
    400@8:00 IM
    200@4:00 IM
    100@2:00 IM
    500 free kick w/zoomers
    5x100@1:45 free

    Total 3000 yards
    Swim Workouts
  17. 4|8|15 SCM

    TRX pushups, hands 2" above ground 4 x 15

    SCM speed:
    14 x 25 on 2:00 free hypoxic, maintained 14's at most

    machine iso rows 3 x 15, 10, and 4 (resp for 45, 70, and 95's each arm)
    lat pull downs 2 x 20 reps with (I think) 50kg
    angled squat sled machine 1 x 40 reps with 90 (+ sled weight)
    single legged dead lift on machine 3 x 10 with plenty for me
    lateral cable shoulder raises 2 x 10
    front cable shoulder raises 1 x 10
    upright rows 1 x 10
    rear delt flys 2 x 10 with 10lbs (long levers = girly resistance)
    DB pullovers 1 x 15 with 55lb
    DB curls 1 x 15 with 30's
    tricept DB presses 2 x ??

    nice trying fast swimming without fins. It really hurt both lactically and for reasons O2 dept. Not in the best hypoxic shape either.

    I videoed much of it (for time and form) and discovered my form is better than it used to be but still needs improvement in the same areas:
    1) Need to not extend back so much during SDK, esp SDK to FK transition into the surface (unstreamlined)
    2) Need to have a better, more propulsive SDK
    3) Need to narrow the initial surface flutter kick amplitude (unstreamlined)
    4) Spine needs to be straighter on right hand entry/catch. Whole body (feet to head) becomes curved for a quick moment (unstreamlined)
    5) my breath needs to finish sooner. It starts on time, I just still breathe while my opposite arm catches (kayak style stroke leaves less time).

    More detrailed filming in water more clear planned

    Bicep tendon needs something to cure it. For this reason I haven't really worked the biceps specifically for a year, perhaps they need work.

    Updated April 8th, 2015 at 10:18 PM by __steve__

  18. Ready for Colonies Zone meet!

    by , April 8th, 2015 at 03:26 PM (Chowmi's Blog)
    Plane ticket - check!
    Rental car reservation - check!
    Hotel confirmed - check!

    Now, ready to pack and get to DC!

    I have been doing VERY LITTLE yardage. Since i've been so tired out, stressed out, and feel like I have never really recovered from being sick, i've decided that I am better off doing nothing than doing something and not having it make any difference, or even worsen my performance this weekend.

    Yesterday - 300 warm up
    4 x 50's pull easy
    4 x 50's kick easy
    4 x 50's drill/swim easy

    Today - not swimming.

    Tomorrow - who can say? i'll probably go to Baylor. Need to shower!

    Friday - nope. travel day = no swim.

    Saturday - WISH ME LUCK! I'm going to take my squishy mat and nap/doze in between events.

    When in doubt, i'd rather overtaper than overtrain!
  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/09/2015

    by , April 8th, 2015 at 01:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    Three rounds. Round 1 intervals left, 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick--25 fast/25 easy-- 1:20
    1 X 100 swim

    12 X 50 1:20 --choice
    #3-6-9-12 are fast

    17 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30
    2 swim down on 2:00

    Swim Workouts
  20. Wed, April 8th, 2015

    by , April 8th, 2015 at 09:47 AM (Trying to Train Smarter, Not Just Harder)
    My body is so tired this morning! I guess it is because I have become a bit more diligent in getting to the gym, after skipping several days & so now I have some residual soreness. Luckily for me, Grady & Stephanie came this morning, as I usually swim solo on Wednesday.

    600 back/free
    400 kick
    4 x 150 free/back/free @ 2:30
    8 x 100 pull alt 1:30 & 1:45
    4 x 100 breast/free @ 1:50
    4 x 50 sprint/cruise @ 1:00
    200 easy
    300 breast
    300 cooldown
    Total: 3800 LCM