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  1. 8|27|15 SCY address techinical errors

    12 x 50 fr on 2:00
    • as 2 x 25 (on 0:30 for 2nd 25)
    • flip turn, but rest feet on wall after 1st 25
    • average 13 strokes each length

    5 x 25 fr with fins on 1:00
    • try to swim super fast, lightly and on top of water

    22 x ~12-13M fast / ~12-13M easy
    • fast were 4 quick SDK's from push, into flutter kick - breakout, and 2-3 fr strokes


    Technical errors addressed from review of yesterdays personal video footage:
    During the 2nd fr stroke from breakout my right arm digs in hard for power but my right foot goes way out to side (out of streamline) cocked up for counter kick. This was something I thought I addressed awhile ago, but it is back.

    I know I am capable of faster meet times, just need to take care of a few performance killers first.
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  2. Wed-Thur, Aug 26-27

    by , August 27th, 2015 at 04:52 PM (The FAF AFAP Digest)

    Wednesday Drylands

    rehab ex
    straight arm dips. 90 x 3 x 15
    supine flutter kicks on bosu, 3 x 100
    deadlifts, 75 x 4 x 6
    explosive HS pulldowns, 140 x 4 x 5
    extreme angle isometric squat, 3:00
    DB rows, 40 x 4 x 5 each arm
    explosive leg extensions, 135 x 4 x 5
    glute isolator, 60 x 3 x 5 each leg
    kneeling ab crunches on cable machine, 160 x 4 x 8
    calf raises, 155 x 4 x 8


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPD free w/paddles) @ 1:10
    4 x 50 burst kick + cruise @ 1:15
    50 EZ
    2 x (50 AFAP + 150 EZ)
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    20 x 50 kick w/fins
    -- alternate 2 fastish dolphin kick on back (under :35) + 2 EZ
    100 EZ
    10 x 50 w/paddles @ 1:00-1:10
    odds = DPS back
    evens = DPS free
    150 EZ

    Total: 3550 m


    ~~~~~~~~~~~~~~~~~~


    I feel some real DOMs setting in after weights and a longer than usual long course workout. It was 64 degrees when I went to the pool at 11:00. No kids showed up at 12:00 so the lifeguards left the pool long course for an extra half hour. I need to look at my flog. I think I am need of a recovery week where I skip weights. Feeling awfully sore ...

    Lil Fort, the last one in the nest, is about to start high school on Monday. She's been running with the XC team and had her first scrimmage yesterday. She made varsity despite not running much all spring and summer. She complained about double workouts at first, but I made her feel bad since I do quite a few doubles (and so does dad). :-)
  3. Week 152 - Thursday

    by , August 27th, 2015 at 01:38 PM (After a long rest)
    I worked on more of my online courses for my coaching certification last night. Nothing hard but time consuming. I have my first practice tonight as coach; I cant wait.

    I slept well last night and felt good this morning when I woke up.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    I tried mixing up the abs a little bit more today so on each exercise I did a slight variant. For example on the crunches I did cycle kick with my legs as I moved from side to side. I am going to add some medicine balls next Tuesday.

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    8x25 open,close, easy, fast on 1min with fins
    200 easy

    Todays swim was shorter than I had hoped but I just ran out of time today.
    Categories
    Swim Workouts
  4. Short Wed swim

    We were suppose to get together after practice to break open the growlers from the past weekends meet thus the short workout. Thunderstorms and power outages prevented part of the team from showing up.

    200 free
    200 stroke
    200 IM (kick/swim)
    4 x 25 (15 SDK/10 easy)
    4 x 25 (build)
    4 x 25 (perfect stroke)

    Main set with toys
    #1 with paddles and bouy
    #2 with fins and paddles
    #3 no toys
    3 x 300 @ 4:10 moderate
    rest 60
    3 x 200 @ 2:50 faster
    rest 60
    3 x 100 @ 1:20 sprint
    50 easy

    6 x 50 @ 55
    -fly/bk, bk/br, br/fr repeat
    4 x 50 @ 55
    -start from a prone float and end with a flip (kinda different)
    100 cruise and outta there early

    3350 scy
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  5. Week 152 - Wednesday

    by , August 26th, 2015 at 07:45 PM (After a long rest)
    I headed to Austin after Monday mornings practice and had planned on two meetings in Austin before driving to San Antonio for a full day of meetings yesterday. I hoped to join Alamo Masters at Northside but discovered that nearly all school district pools including Northside and the Josh Davis Nat were closed. I could not make any of the open pools work with my meeting schedule so yesterday I had to miss a workout. I got home late last night due to weather delays on in bound flights to Austin which had a knock on affect on delaying my flight. Whenever possible, I try to fly Southwest and yesterday was my first Southwest disappointment; I paid extra to get on an earlier flight than my original flight only to discover that the flight was delayed and my original flight actually left before the delayed flight. I was pretty upset!

    This morning came too fast but I slept well. The pool was setup scy and I did what felt like a lot of fast swimming.

    Warm up
    400 free with a snorkel
    6x50 catchup by :45

    main sets
    10x50 kick on :50
    100 easy
    16x50 on 1min at 200 race pace
    100 easy
    4x(2x25 dumb dolphin drill on :40, 2x50 fast butterfly on 1min)
    700 pull on High tempo per 100 than normal

    warm down
    200 easy

    I held 39/40 on the kick. The race pace I held 26s. I felt good. On the fly I was going 29/30s. The pull I was holding 1:05 pace.

    Updated August 26th, 2015 at 10:04 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Challenging today

    by , August 26th, 2015 at 08:13 AM (Mixing it up this year)
    I wanted an easy day but there wasn't enough lane space.

    6x100 free
    20x50 free on :20, :15, :10, :05 RI
    2x500 free for time descend went 7:17 and 7:07
    4 times thru 1 of each stroke
    75 drill
    25 swim

    Total 3000 yards
    Categories
    Swim Workouts
  7. 8|25|15 SCY and drylands

    500 worth of drills using fins

    50 fr off block 27 high - 28

    50 bk in 38

    50 br in 43

    100 fr from block in about 1:07

    10 x 30m on 1:00
    • as 15m back stroke start/SDK/breakout to fr and 15m easy


    11 x 50 fr on 1:00
    • held 38's for most



    Changed my sprint stroke recently, it's not quite as fast as the less efficient former one but maybe I can make it work in the future.

    Meet last weekend, and had a great time with my team, I missed the 100fr and 50 bk. I don't have any times, but I know there wasn't any PB's in my target event. I believe I did get personal best times in the 50 fl and br, However the br was a first time experience and I've somewhat sandbagged the fly (and bk) along the way through prior events to save the legs in target fr relays and 50s. The Growler meet was outside and quite enjoyable and the water was surprisingly chilly for being outside.

    My left adductor I believe is highly irritated. I think from breaststroke. It's upsetting, not that I'm fast at br, but because I'm finally figuring out br after 7 years swimming experience. It's been about 2 months like this. The worse part is it's almost impossible to ice the area due to location

    Updated August 26th, 2015 at 01:57 PM by __steve__

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  8. Workout 08/25/15: OW Raponda

    by , August 25th, 2015 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    Today classes started at the college so I went to Chapel this morning, then worked on fixing a broken privacy blind on the side porch.

    The Rec is closed so I set up four OW swims over the next two weeks. Today was at Raponda, and Greg and Rachel came along with my wife! I have been helping her with becoming more comfortable breathing, and she swam about 800yds out to the raft and back while we went out on the lake. I really proud of her for rocking her first open water lake swim! We logged just over a mile on the east side of the lake, as a powerboat or two stayed on the western shore.

    Here's a picture from before the swim...

    Updated August 25th, 2015 at 09:53 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  9. Tuesday, Aug. 25

    by , August 25th, 2015 at 03:26 PM (The FAF AFAP Digest)
    Swim/LCM @ Lebo w/Nageur

    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    10 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    4 rounds: (interval varied from 1:00-1:15
    1 x 50 dolphin kick on back
    1 x 50 done as 25 UW + 25 EZ
    1 x 50 DPS back w/paddles
    1 x 50 DPS free w/paddles
    150 EZ

    -- That was all we got in during the adult only hour swim. We waited for them to switch the pool to SCY and then did a little more ...

    50 EZ
    5 rounds:
    4 x 25 @ :45
    -- either 100 pace or power kick @ 100 pace
    150 EZ

    Total: 2350 LCM + 700 SCY


    ~~~~~~~~~~~~~~~~~~~~~~~~


    I had planned on going to the gym today. But a friend wanted to swim at Lebo and I can't resist the opportunity to swim with actual humans. I'm too tired to hit the gym now, but I'll definitely go tomorrow. If the Pitt pool doesn't open this week, and I've heard gossip that it may not, then I'll swim with Sewy masters on Friday.
    Categories
    Swim Workouts
  10. Great swim today

    by , August 25th, 2015 at 07:22 AM (Mixing it up this year)
    This was my first day in 2 weeks that I was not on-call at my job. I did a straight 1 hour swim SCY and was able to do 3900 averaging 1:32's. Finished with a 100 kick and a 200 EASY swim. Probably not enough but that was all the time I had.

    Friday I am going to do LCM and see how far I can get.

    Total 4200 yards.
    Categories
    Swim Workouts
  11. Post meet stretch out

    Only five us us tonight. Nothing intense.

    400 (used snorkel and bouy)
    200 free (25rt/25left)
    50 kick
    200 IM drill

    8 x (50 free @ 60 +25 stroke build @ 30)
    6 x (75 back @ 1:40 + 100 free @ 1:50)
    4 x (50 breast @ 1:15 + 100 free @ 1:50)
    coaches audible here
    200 of various breast drills
    100 EZ

    3400 scy

    Lots of coaching feedback tonight and just stretching out
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  12. Sat-Mon, Aug. 22-24

    by , August 24th, 2015 at 06:16 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute vinyasa basics class. I knew it would be pretty easy, and it was. Then Mr. Fort and I took Fort Dog our for a 4 mile walk.


    Sunday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles 2 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    20 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    -- My first couple 50s were faster than my typical 100 pace with no extra effort.
    50 EZ
    8 x 50 dolphin kick on back w/fins @ 1:00
    100 EZ

    Total: 2500m


    -- Did 30 minutes of foam rolling and rehab exercises before going to yoga.


    Vinyasa, 75 Min

    I went to the Yoga Flow studio instead of the Power yoga studio, seeking a slightly easier workout. And it was, though yoga is always a bit taxing on the legs.


    Monday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles
    50 EZ
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    8 x 100 @ 2:00
    odds = free w/paddles @ 200 pace
    evens = EZ kick w/fins
    10 x 50 dolphin kick on back w/fins @ 1:00
    150 EZ

    Total: 2650 m

    Then I took Fort Dog for a 5 mile walk.



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I was a bit tired at the pool today. After being a bit slow on the 100 pace 50s, I defaulted to more aerobic work. I heard today that Pitt might not open this week ... Though I've been enjoying swimming outside in the nice weather, I am really looking forward to getting back to short course. I've been in a rut with my workouts, doing the same ones repeatedly. There's so much more variation in short course. And I'd like to get my backstroke back on track. To the gym tomorrow!

    Updated August 24th, 2015 at 07:55 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  13. Growler Meet in Mt Pleasant

    Had a fun weekend of swimming. For me it can't get any better than an outdoors SCY meet. It was great seeing Steve again. The dude has one long stroke.

    We used this as a training meet and a continuation of me seeing if I could race with my new found technical improvements. The times weren't there however my strokes looked much better. I'll take it.

    My times were a bit slow and somewhat embarrassing. It's tough on the ego to not hit a range of acceptable times.

    Sat-> 100 IM, 50, 100 BK, 200 and 100 BR
    --These are all off events for me. I had about 15 min between each race. Nothing spectacular here.

    Sun-> 500, 2BK, 2IM, 2BR and 100
    --Definitely more my speed. The first three of the day felt really good and were respectable.

    We only had seven swimmers there and still managed to barely get third place. The importance of this is that we won a couple of growlers of local beer. Third never felt so good.
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  14. Week 152 - Monday

    by , August 24th, 2015 at 09:27 AM (After a long rest)
    I had a restless night of sleep but woke ok. I suspect I will be tired later today. I kept thinking I had forgotten something for my upcoming trip to Austin/San Antonio. I never could figure what if anything I had forgotten.

    The pool was setup scy. I found today really tough but worked the main sets hard.

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

    Main sets
    8x200 IM on 3mins descend 1-4
    100 easy
    4x(4x50 kick on 1min, 200 free with paddles on 2:30)

    Warm down
    200 easy

    my descends were pretty pathetic but my times were good. I dropped from 2:23-2:19 on both rounds. I felt ok but was a little short of breath on this set. This was a whooping! These were great times for me though. On the kick and 200 free set I held 40s on the kick and the went 1:58,1:57,1:56 and 1:54. These are stellar times for me; I just wish I felt better. These really hurt! Despite feeling short of breath today my times were awesome and I am pleased with how I did today.

    Now ow I am off to Austin/San Antonio for a whirlwind business trip! I am going to try to swim at Northside tomorrow.
    Categories
    Swim Workouts
  15. Ladder sets...

    by , August 24th, 2015 at 08:49 AM (Alex's swim journal)
    I climbed the ladder 3x today, and was exhausted toward the end of the third one. This gives me a pretty good idea about where my fitness is starting out this year too... from here I should be able to reduce the rest intervals or perhaps even do longer distances (starting with 4 x 50 and ending with 1 x 400), all while trying to get down to that mythical pace of 1:20/100.

    WU (1000/19:00):
    400 EZ fr on 7:00
    4 x 100 fr on 1:45 (1:25-1:27)
    4 x 50 fr on 1:00 (:40-:41)
    1:00 rest

    MS (2400/48:00):
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:22, 1:21)
    1 x 200 fr on 4:00 (2:49)
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:21, 1:20)
    1 x 200 fr on 4:00 (2:48)
    8 x 25 fr on :30 (:18-:19)
    4 x 50 fr on :1:00 (:39s)
    2 x 100 fr on 2:00 (1:23, 1:23)
    1 x 200 fr on 4:00 (2:55)

    CD (300/6:00):
    4 x 50 EZ fr on 1:00
    100 EZ bk on 2:00

    TOTAL: 3700 SCY/73 mins
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  16. Workout 08/22/15: OW Raponda

    by , August 22nd, 2015 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    I woke up early today to help escort my friend Tim. He concocted a homegrown Iron Man triathlon, swimming 2.4 miles over at Raponda, then a 112 mile bike ride through three states, and finally a marathon 26.2 mile run. All on his own, which has to be the most difficult thing to do!

    I was able to stay for half of his swim before leaving for work. Tim was smooth in the water and had a lot of friends to help - Melissal, Rachel (fresh off their IM Mount Trebulant in Canada last week), and Rachel's husband were on SUPs, Tim's oldest son kayaked, and Carol swam the whole way.

    He finished in just over 14 hours (he had some issues during the run and ended up powerwalking for over half the distance) to a crowd of 50 or more cherring at the finish line at our local HS. A great feat!

    Some pics I took can be found here on fb.

    Updated August 25th, 2015 at 09:51 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  17. Week 151 - Saturday

    by , August 22nd, 2015 at 12:56 PM (After a long rest)
    I was really tired last night and went to bed early. I slept really well and woke up feeling good this morning. I was anticipating our 16x100s set and honestly had a little dread in the back of my mind as I headed to the pool. Luckily for me Tom said we would not be doing the 16x100s set today. He said we worked our tails off yesterday and he wanted to ease us back in; I could help but think, I wished he had applied this earlier in the week when we did our 16x50s set.

    Warm up
    400 free with snorkel on 6mins
    300 catchup on 4:30
    200 IM drill on 3mins
    100 free on 1:30

    Main sets
    6x(100 kick with fins straight into 2x25 underwater with 15 seconds rest at 25 and 30 seconds rest between rounds)
    4x50 DPS reducing by 1 each 25 on 1min
    4x(100 IM fast on 1:30, 2x50 drill swim in IM order on 1min)
    100 easy
    50 from a drive afap

    Warm down
    200 easy

    Despite not doing the 16x100s today this was not an easy workout. I kicked on my back on the set with fins and went for it on the first 100 and went :52 and then tried to hold this time throughout the 100s kick portion. On the last 2 rounds I slipped to :53s. On the underwater I was able to go halfway down the pool on the first 25 and then managed to go underwater on the second 25. on the DPS I was able to drop from 11 strokes to 7 strokes over the set. I was trying to work both my stroke, kick and underwaters as I dropped my stroke count. On the IM sets I went 1:05,1:05,1:04,1:03 and felt tired but strong. I feel like my fly and breast have improved this long course season. I will likely swim some more IMs in some masters meets this scm season. On the 50'from a dive I had a slow and crooked dive but felt fast and Tom called out 23 based on his send off and the clock on the wall. I was pleased with this.
    Categories
    Swim Workouts
  18. Week 151 - Friday

    by , August 21st, 2015 at 08:59 PM (After a long rest)
    Islet great last night but woke a little stiff and sore. It's always tough getting back into training and this week has been no exception. Once again we are setup for scy.

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

    Main sets
    4x(100 IM on 1:20, 100 kick on 1:40, 50 under water on 1:30)
    100 easy
    4x(4x25 on 40, round 1 easy DPS, round 2 overkick, round 3 underwater off walls to 15m line, round 4 afap no breathers)
    100 easy
    8x(partner up with swimmer 1 going 100 fast, while swimmer 2 does vertical dolphin kick with heads out of the water, at the end of the 100 switch)

    Warm down
    200 easy

    I felt pretty stiff on the warm up but did loosen up and caught fire on the IM set going 1:07, 1:05, 1:03, 1:01 on the IMs and held 1:20 on the kick. I breathed 1-2 per length on the 50 and used it as active recovery. I felt good! The 25s I was coming in over 15s until the last round where I went 12s. On the partner set my partner is pretty quick and he started out around 58-59s and we were alternating pretty well but he slipped a little after the first two and to stick to the leaving on the top I had to gradually drop my times as he slowed down. I ended up dropping to :57s and then on the last 2 went :56s. Unlike the 16x100 set we do where we get rest this was especially tough due to the no rest. Time get getting in our case if we hung on the wall for more than a second or two after we finished. This was tough!
    Categories
    Swim Workouts
  19. Thur-Fri, Aug 20-21

    by , August 21st, 2015 at 05:20 PM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    6 rounds (odd rounds swim, even rounds kick)
    3 x 50 @ 200 pace @ 1:00
    1 x 50 EZ @ 1:30
    8 x 25 UW + 25 EZ w/fins
    100 EZ

    Total: 2600


    Friday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    5 x (50 AFAP w/fins + 150 EZ)
    -- fly (26s), breast (30s), kick (27)
    10 x 50 kick w/fins @ 200 pace
    100 EZ

    Total: 2550


    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    hip abductors, 120 x 4 x 5
    tricep press, 70 x 4 x 8
    good mornings, 70 x 4 x 6
    extreme angle step ups w/bar on shoulders, 40 x 4 x 8
    DB rows, 35 x 4 x 6 each side
    explosive leg extensions, 120 x 4 x 5
    saxon side bends, 15 x 3 x 8
    explosive fly pulls on double cable machine, 22.5 x 2 x 5*

    * I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!
  20. 4000 SCY; 2 pyramids on top of a plateau

    by , August 21st, 2015 at 05:10 PM (Alex's swim journal)
    4000 SCY/ 75 mins. Began this one with a hard climb (the kick set) before ascending the plateau and (re)discovering the pyramids.

    Warm-up (1200/20:00)
    6 x 200 fr on 3:20 (evens w/ pull buoy)

    Kick set (600/10:00):
    6 x 100 kick on 1:40 (w/ long fins: front w/ board, side, bk streamline, repeat)

    Plateau (1000/19:00)
    4 x 250 on 4:30 (swum as 200 bk + 50 fr recovery)*
    1:00 rest

    Pyramid set (1000/20:00)**:
    2 x thru:
    25 fr on :30
    50 fr on 1:00
    75 fr on 1:30
    100 fr on 2:00
    75 fr on 1:30
    50 fr on 1:00
    25 fr on :30
    100 EZ bk recovery on 2:00

    Cool-Down (200/4:00):
    4 x 50 EZ fr on 1:00

    *This was tough, I was way stiffer on this set than when I did it earlier in the week, backstroke just felt labored and not at all smooth, so I had a hard time making the intervals.
    **Been a while since I've done a pyramid; tried to hold that 1:20/100 pace throughout, but the 75s were around 1:01 and the 100s came in at 1:22. Again, just feeling a bit off today. Maybe it was the altitude up there on top of figurative mountain.
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