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  1. Thursday 11-19-15

    A little IM work. The main set was written to be all free. I decided to do it IM order.

    200 free
    200 drill/swim by 25
    200 kick easy/fast by 25
    100 pull
    200 pull easy/fast by 25

    Main set
    - Start at 85% and descend to 100%
    - Lots of rest for fast swimming
    4 x 25 @ 60
    50 EZ @ 1:15
    4 x 100 @ 2:00
    200 EZ @ 4:00
    4 x 75 @ 1:30
    150 EZ @ 3:00
    4 x 50 @ 1:15
    100 EZ @ 2:00
    4 x 50 @ 2:00 All sprint
    400 EZ


    The 75's probably hurt more than they should have. I was very pleased with the last four 50's. Not too bad
  2. Workout 11/20/15: morning

    by , November 20th, 2015 at 11:14 AM (Maple Syrup with a Side of Chlorine)
    Today marks the start to another staycation, so no work until the 30th Quick swim this morning ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO (in traffic)
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)

    Off for a motorcycle ride this afternoon with my neighbor and then some bowling later with the family.
  3. Week 164 - Thursday

    by , November 19th, 2015 at 10:47 PM (After a long rest)
    I was really sore this morning when. I woke up. Today is our last hard day doing drylands.

    5x(1:30 of vasa swim trainer, :30 rest)
    8x(5x(:45 seconds of abs, :15 rest/transition) 1 min between rounds) today we used both weights and 10lb medicine balls. Extended flutter kick, crunches, forearm planks with leg lift, vsits with medicine ball, leg lifts with weights, oblique sit-ups with medicine ball, etc
    2x(3 band exercises)

    with the extra 2 rounds today I ran out of time and only managed a very short 200 Scy swim. I really struggled on the last round of the core work today.
    Swim Workouts
  4. Thursday Nov 19

    by , November 19th, 2015 at 06:30 PM (The FAF AFAP Digest)

    rehab ex, 15 min
    twists w/plate on yoga ball, 3 x 15
    straight leg raises, 3 x 15
    supine streamline flutter kicks on bosu, 100
    straight arm dips, 90 x 3 x 15
    face pulls, 50 x 4 x 15
    good mornings, 85 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 15/12/10
    hip abductors, 130 x 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    lunge jumps, 10
    star jumps, 2 x 5
    resisted track start jumps on cable machine, 40 x 2 x 5
    squat jumps w/15 lb DBs, 2 x 5
    altitude drops, 2 x 5


    1000 EZ


    My left shoulder has been bothering me a tad (infraspinatus, teres -- the usual suspects). So I avoided upper body exercises with the exception of the face pulls. At moderate weight, face pulls are a great rehab and strengthening exercise. After I hopped out of the pool, I went straight to my massage. Shoulder already feels better, just a bit sore from the deep tissue. I have to decide when to stop drylands before NE Champs ... probably next Monday ...
  5. Sarasota Y Sharks Masters 5:30 AM Workout 11/20/2015

    by , November 19th, 2015 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :45
    1 x 100 swim

    4 X 50 1:15 1:00
    4 X 75 1:45 1:30
    4 x 100 2:15 2:00
    Round 1 is stroke or IM--intervals left
    Round 2 is free intervals right
    Descend each group 1-4--#4 is fast!

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Wed Nov 18

    by , November 19th, 2015 at 11:25 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various (did 350)
    8 x 50 kick w/fins @ :50
    8 x 25 power kick @ :45
    6 x 50 w/paddles @ :50
    -- no, did 8 x 25 scull w/paddles
    50 EZ

    Main sets:

    10 x
    1 x 100 IM (fins) @ 1:50
    1 x 50 fast stroke (no fins) @ 1:00
    1 x 50 EZ @ 2:10

    No, no a 1000x times no!

    I did 5 rounds of:
    1 x 100 backstroke kick w/fins @ 200 pace @ 1:50 (avg 1:01s)
    1 x 50 fast breast w/fins @ 1:00 (28-29)
    1 x 50 EZ @ 2:10

    Then I moved to the back of the line and did 1 round that was all EZ and then 4 rounds of:
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:50
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:00
    -- did 50 EZ a couple times otherwise sat on the wall
    -- backstrokes were all 13 high-14 flat
    -- these were approx 95%, too hard to go 100% amidst all the waves

    200 EZ

    4 x 25 fast @ :45
    -- 2 back, 2 breast
    -- too tired to do anymore
    50 EZ

    Total: 3250


    It was another sprinter's credo/axiom night. I can't even imagine doing 10 x 100 IMs ... My lanemates were trying to cajole/shame me into doing more than 5 rounds, but I am immune to peer pressure. And besides, I did an IM workout yesterday. Off the gym shortly, and then a massage.
    Swim Workouts
  7. Wed November 18th

    200 w/snorkel and bouy
    --kick/drill/scull/swim by 25
    4 x 25 IM order 15 yards under water/10 swim

    4 x 200 @ 2:50 with fins descend
    --25 sprint kick/150 strong swim/25 sprint kick

    4 times through
    200 back with paddles @ 3:15
    3 x 50 build @ 60 (fly/back/breast)
    6 x 25 sprint @ 40 (fl/bk/br/fr/bk/br)
    Rest 30 between round

    10 x 50 @ 50
    --25 sprint/25 easy

    200 warm down


    I've been swimming but not blogging. This was my kind of workout. I guess I lack the mental toughness to grind out long sets such as 16 x 100, 10 x 200 etc.
  8. 11|18|15 drylands and SCM

    by , November 19th, 2015 at 12:11 AM (Blog)

    Yoga for swimmers core 22min (did about 90% of it)
    Yoga for swimmers legs 18 min (did about all of it)

    SCM today

    500 drill

    20 x 13.8M fr turn drill on 0:30 (6.9 M section from push, 1.5 strokes, turn, and UWDK)
    • 7 - 8's

    500 drill with fins

    500 drill without

    25 AFAP flutter kick
    • 18

    10 x 25 on 1:00 lung buster fr with long stroke
    • one was 16 (and some) taking 12 strokes, the rest were slower or had more strokes

    Hard kicking against wall
    • about 6 x 5 seconds with 5 seconds rest
  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/19/2015

    by , November 18th, 2015 at 01:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:20
    1 X 50 1:00
    4 X 25--up tempo-- :40 #4 on 1:00
    Four rounds.
    Round 1 fly, 2 back,3 breast--4 free

    15 X 100 pull
    5 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  10. Week 164 - Wednesday

    by , November 18th, 2015 at 09:46 AM (After a long rest)
    Today is my sons birthday. Its so hard to believe he is now 15. Where did that time go. I am very proud of him and he is a great kid. Unlike his sister who always tries to fit in, my son is his own man and we try to encourage him to continue to be himself. For his birthday he asked for a smoker. He loves cooking and recently has acquired a taste for smoked food. He plans on trying to smoke salmon and turkey this weekend. We plan on having a nice quiet birthday dinner tonight which he has asked if he can cook.

    Today I woke up a little tired and my stomach, arms and legs hurt from yesterdays workout. Once I got going I was fine but the first few steps were a little stiff this morning. Todays workout was brutal brutal brutal, but I see the light at the end of the tunnel with just a hand full of hard workouts before we start to taper for real next week.

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

    Main sets
    6x100 IM on 1:30
    100 easy
    16x50 on :55 at 200 race pace
    100 easy
    8x100 backstroke kick with fins on 1:15
    100 easy
    3x(200 free on 2:10, 2x50 back on :40)

    Warm down
    200 easy

    I was holding 1:09s on the IMs but felt tired. On the 16x50s I held the most consistent :26s I have done on this set. I was fine through 10 but the last 6 hurt really bad. On the back kick with fins I held 1mins. I was not expecting the 200s on 2:10 but sucked it up and went for it and ended up holding 1:59,1:58,2:01 by round. I tried using the 50s as active recovery but came in on :38s so these were touch and go. I was whooped after the first 200, dug really deep on #2 and had nothing to give on the last round, but still tried my hardest. I am really tired!
    Swim Workouts
  11. Workout 11/17/15: morning

    by , November 17th, 2015 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend but it ended on a great note as Preston celebrated his 18th birthday. Had a small get together after I returned home after work that Lena put on. A fun afternoon. Also, Preston wad accepted to his first choice college, Cleveland State University. Hopefully I'll be able to swim their main pool on a future trip

    200 free/200 back/200 im drill
    600 shark swim
    100 easy
    Broken 1000 on 1:30 base
    100 loosen and out
    (Solo/Rec/2400 yds/40 min)
    Swim Workouts
  12. Tuesday Nov 17

    by , November 17th, 2015 at 04:51 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill

    Warm up:

    400 various
    8 x 25 power kick @ :45
    100 EZ

    Main sets:

    3 rounds w/fins
    12 x 25, 3 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    6 x
    1 x 25 AFAP kick
    1 x 75 EZ
    1 x 50 scull

    Total: 2750


    Good grief, I was sore and tired from the double yesterday. I was reminded of what Stewart said the other day: it takes forever to rest but no time at all to become fatigued. I was very glad that Bill was there today to do the IM/100 pace set with me. It was harder than it looked! Bill (who has been giving me breaststroke tips) encouraged me do the breaststroke legs with a flutter kick instead of dolphin kick. I can see the benefit of doing that -- it helps me move forward more and avoid too much undulation. But it is more exhausting than breast with dolphin kick.

    Tonight is Lil Fort's fall sport recognition night where she will receive her first varsity letter. She says after years of being dragged to her siblings' events, she is happy to have one of her own!
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2015

    by , November 17th, 2015 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 2 3:30
    3 X 100 1:50
    1 X 50 fast 1:15
    Two rounds

    1 X 50 easy 1:15
    1 X 50 build 1:15
    1 X 100 fast 2:15
    Four rounds

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds--swim or pull.
    Descend 200's 1-3
    Swim each round of 100's faster

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Monday Double Nov 16

    by , November 17th, 2015 at 11:15 AM (The FAF AFAP Digest)


    rehab ex
    power wheel roll outs, 3 x 15
    TRX pike ups, 3 x 10
    rope: power slams, 2 x 10
    rope: alternating wave, 25
    toe taps on box, 2 x 25
    lunge jumps, 10
    standing broad jumps, 2 x 5
    knee tuck jumps, 5
    explosive fly pulls, 20 x 3 x 5
    extreme angle goblet squats on stacked steps, 50 x 4 x 5
    kneeling ab crunches, 160 x 3 x 8
    straight arm dips, 90 x 3 x 15
    hip abductors, 130 x 3 x 5
    face pulls, 60 x 4 x 12
    explosive leg extensions, 105 x 3 x 15

    15 minutes of yoga & stretching

    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    400 kick w/fins
    400 pull (no, did 5 x 50 of various drills, shooters, etc)
    8 x 25 power kick @ :40
    -- odds = back, evens = belly
    4 x 50 w/paddles & breathing pattern @ :55
    -- no, I did 3 x 50 EZ

    Main sets:

    10 x 100 free @ 1:30, long & smooth
    -- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
    -- I was going 24 mid-25 low on the 7 fast ones
    1 x 100 EZ

    8 x 100 free @ 1:40, beat time in previous set
    -- I did 8 x 50 done as 25 fast breast + 25 EZ
    -- I was holding 16s, pretty good for me from a push on this interval
    1 x 100 EZ

    4 x 100 free @ 1:50, beat time in previous set
    -- I did 4 x 50 done as 25 fast backstroke + 25 EZ
    -- went 14s
    1 x 100 EZ

    6 x 25 w/fins @ :45
    odds = power kick or shooter (no, I did them easy)
    evens = AFAP (did fly went 10s)
    1 x 100 EZ

    Total: 3000


    I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

    I booked my flight and signed up for NE Champs:

    5 Women 200 SCM Free 3:00.00 12/12/2015
    11 Women 100 SCM Back 1:11.50 12/12/2015
    17 Women 50 SCM Breast 0:37.30 12/12/2015
    35 Women 100 SCM IM 1:12.50 12/13/2015
    39 Women 50 SCM Free 0:28.47 12/13/2015
    45 Women 100 SCM Fly 1:40.00 12/13/2015
    47 Women 50 SCM Back 0:31.06 12/13/2015

    I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

    I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.

    Updated November 17th, 2015 at 11:32 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. Week 164 - Tuesday

    by , November 17th, 2015 at 10:01 AM (After a long rest)
    Once again we had overnight storms and while I slept like a baby my wife was up most of the night with our dogs. I feel so bad for her but no matter how heavy the rain and how loud the thunder I seem to sleep. This morning she asked if I heard the thunder and honestly I did not even know it stormed. I am lucky I sleep solid and also lucky I am married to a saint!!

    This morning was tough and I really worked my core. I will be very sore tomorrow.

    5x(1:30 of vasa swim trainer, :30 rest)
    6x(5x(:45 seconds of abs, :15 rest/transition) 1 min between rounds) today we used both weights and 10lb medicine balls. Extended flutter kick, crunches, forearm planks with leg lift, vsits with medicine ball, leg lifts with weights, oblique sit-ups with medicine ball, etc
    2x(3 band exercises)

    400 free with snorkel
    6x50 catchup with snorkel on :45
    300 easy

    all I can say about the swim is uuggghhhh. My arms, legs and stomach were like jello and I had zero feel for the water.
    Swim Workouts
  16. 11|16|15 SCM and drylands

    by , November 16th, 2015 at 11:16 PM (Blog)

    12 x 25 (12.5M fr / 12.5M drill) on 0:40 (ease into as warm up)

    3 x 50 fr on 2:00
    • fast into and out of turn (about 15 easy / 20 fast / 15 easy)

    10 x 30 fr/bk
    • 15m fast and flip, bk back

    3 x 25 on 3:00 AFAP flutter kick
    • 19, 18, and one (not quite full length) done UW

    12 x 200m run on 1:10 (45's to a 50 on last)

    Weights: did 2 - 3 sets per body part, excluding calves

    Stretching: 15 min

    Updated November 17th, 2015 at 04:00 PM by __steve__

  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2015

    by , November 16th, 2015 at 01:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    4 X (8 X 50)
    Round 1: kick on 1:10
    Round 2: free :45
    Round 3: stroke 1:05
    Round 4: 25 sprint/25 easy(choice) 1:05

    6 X 250 3:45
    1-4: last 50 fast
    5-8: last 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 164 - Monday

    by , November 16th, 2015 at 11:53 AM (After a long rest)
    We had storms last night and my poor wife was kept awake by one of our dogs and an amber alert that went off around 1am. I slept through the whole thing. On one hand I feel very guilty but on the other I love being a heavy sleeper. I honestly think the swimming makes me an even deeper sleeper since I am tired from the physical exertion.

    I woke feeling good this morning. I felt a little short of breath in the pool on the warmup and pull set but did just fine. The kids meet at our pool this weekend always leads to poor air quality; if only they would stop peeing in the pool

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

    Main sets
    8x200 pull on 2:30 done as odds breathing every 5, evens descend
    100 easy
    8x125 kick on 2mins
    100 easy
    10x50 free with snorkel on :35

    Warm down
    200 easy

    I was holding 2:02/2:03 on the breathing every 5 200s, and went 2:02,2:00,1:59,1:55 on the descending 200s. The kick set was rough with my quads burning from the end of #1 to the end. Luckily one of my training partners is an awesome kicker and he kept me honest. We were coming in on 1:40-1:43. This was very fast for me and my legs were screaming at the end. I am likely going to feel this one for a few days. I was not anticipating an aerobic set of 50s but did fine on these. I held :30s throughout and even backed off my kick a little because my legs hurt so bad. Probably not what Tom wanted but I made the send off times. After he said I should have gone on :32.5s which would have been hideous today. By the end of the workout today I felt like mush but was happy with my feel for the water. I feel like the drop taper kicked me up another gear which is awesome. Another week or so of hard pushing and then a full taper for Boston.

    We are going to do a sanctioned inter-squad relay meet before Christmas followed by a team Christmas party at my house. Should be fun!
    Swim Workouts
  19. Botch/Tear/PR, Miami Redfin Meet, Nov 14

    by , November 15th, 2015 at 10:58 AM (The FAF AFAP Digest)
    I travelled to Miami University of Ohio (nice pool, see pic below) for the Miami Redfin Meet. Kind of a mixed day, but never a waste for me to get racing experience in my "comeback."

    50 free, 28.7

    Not a great time. I decided to experiment more with my Lochte turn. I thought that I would do 13-14 kicks on my back and try to spin more quickly to my belly. This idea was intellectually appealing, but impossible to execute. I couldn't spin quickly enough and I was too deep before starting to spin. So I literally had to yank myself out of the water breaking out on my side to avoid a 15m violation. Really a horrible breakout, took forever, and must have cost me .5-.7. In retrospect, I should just have done a graceful breakout, taken 17-18 kicks and blasted by the 15m mark. In any event, this is good feedback for me. I need to allow 3 kicks when moving from back to belly and can't be too deep when I start the process. I did it exactly right at the Sprint Classic and botched it here trying to push the envelope.

    100 free, N/S

    I signed up for the 100 free on a whim, hoping perhaps to just get a TT time. I had planned to do all Lochte style turns @ 100 pace to amuse myself. Unfortunately, the strap of my Speedo suit exploded when I was pulling it up over my shoulder right before my heat. I had no time to change, so missed the event. I've never had a suit malfunction like that before ... And I think that was only my 4th meet or so with the suit. Oh well, I had a spare -- very ancient -- tech suit with me and put that on. As is often the case after a bad swim, I went on to have a really good one.

    100 breast, 1:22.0

    This was a huge PR for me, besting my previous (and only) time by 2.6 seconds. I haven't competed in a 100 in any stroke since March 2014, so was a bit apprehensive. I tried to swim it like the USRPT type sets I've done in practice. Seemed to work well, though I think that I could have wrung a few more tenths out of the race. And I had some fairly glidey turns. This time would have been #2 last year and, looking ahead, is more than a second under the 55-59 NR. I made a couple changes in my stroke starting this summer, and it seems to have paid off. I think it's time to stop thinking of breaststroke as "evil." It's a strong stroke for me.


    After the 100 breast, I had thought about asking to jump into another event unofficially just for practice. But I decided I'd rather get home at a decent hour than wait around any further. Having only rested 3 days (and I'm not sure a 9 hour round trip to NoVa can be considered rest), I was pretty happy with the times. And it should be relatively easy to drop time in the 50 free. I think I need to start prioritizing the 50/100 breaststroke more in my meet lineups. I almost never swim them tapered.

    I'm having brunch with some friends soon, then off to the gym.
    Swim Workouts
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  20. Other Strokes During a Freestyle Event

    by , November 15th, 2015 at 01:00 AM (Rules Committee Blog)
    The Coach Asks: One of my swimmers did the 800 freestyle, alternating freestyle and breaststroke. The official warned my swimmer that he was almost DQed because his head had to stay above the surface when doing the breaststroke during a freestyle event. Is it a DQ if the head goes under water during a cycle of breaststroke? I also thought that once another stroke is chosen for freestyle, you could only do that one style of stroke for the rest of that freestyle event.

    Answer: "The swimmer may swim in any style" during a freestyle event (101.5.2). There is no requirement to do only one style of stroke. If the swimmer is doing the breaststroke, the style of that stroke is that some part of the head breaks the surface of the water during each stroke cycle. Swimming in the style of breaststroke, with the head breaking the surface during each stroke cycle, during a freestyle event does not violate the rule prohibiting a swimmer from completely submerging after the 15-meter mark, since the swimmer is still swimming on the surface. That satisfies "Some part of the swimmer must break the surface of the water throughout the race..." (101.5.2); briefly dipping the head below the surface during each stroke is that swimmer's style of stroke during breaststroke. That is different than being completely submerged for 15 meters. If the swimmer completely submerged again after the 15-meter mark to do another underwater breaststroke pullout, that would be a disqualification. Caution the swimmer that during freestyle, when using the underwater breaststroke pullout after the start and turns, the swimmer's head must break the surface at 15 meters since it is a freestyle event (101.5.2). A second caution is that a swimmer cannot do breaststroke (or butterfly or backstroke) during the freestyle portion of an individual medley event or a medley relay event (101.5.2).

    Kathy Casey

    Updated November 20th, 2015 at 01:24 PM by Rules Committee