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  1. Week 198 - Friday

    by , July 18th, 2016 at 08:35 PM (After a long rest)
    I had a much better night of sleep last night.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    4x150 streamline kick on 2:30 with fins
    400 free on 5:40
    300 free with 4mins
    200 free on 2:30
    100 free on 1:10
    100 easy
    4x50 no breath 50s on 1:15
    8x50 drill/build on :50

    Warm down
    200 easy
    Swim Workouts
  2. Sat-Mon, July 16-18

    by , July 18th, 2016 at 04:24 PM (The FAF AFAP Digest)

    Drylands, 35-40 min

    2 rounds:
    elbow rehab ex, 1:00 plank, 5:00 extreme angle iso squat, power wheel roll outs, renegade rows, TRX rows, reverse flys, TRX knee ins, supine flutter kicks on bosu in streamline, saxon side bends

    3 miles on treadmill


    Swim/LCM/Solo @ Lebo

    600 various
    4 x (25 scull + 25 free)

    9 rounds:
    1 x 100 @ 200 pace with fins & paddles
    odd rounds - free, even rounds = back
    1 x 50 kick @ 100 pace
    1 x 50 EZ

    100 EZ

    Total: 2700 m


    Weights @ LA Fitness:

    internal & external rotators
    seated straight arm dips, 75 x 3 x 25
    face pulls, 50 x 3 x 15
    deadlifts, 55 x 4 x 8
    altitude drops, 5
    lunges with bar, 40 x 3 x 10
    good mornings,, 65 x 4 x 6
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    leg press, 195 x 3 x 5

    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    20 x 25 @ 100 pace @ :40
    odds = fly, evens = breast
    200 EZ
    20 x 25 dolphin kick w/fins @ 100 pace @ :35
    200 EZ
    5 x 50 DPS free w/paddles @ :20 rest
    100 EZ

    Total: 2450


    I've decide that, for the summer anyway, I'm going to cut my dryland sessions down to around 40 minutes and do them more frequently. Hoping to ease back into them somewhat and not be so sore from them. After working out today, I slipped on a wet spot in my garage and crashed my toes into a cement ledge. I think I might have broken one of them -- it's swollen and black. Oh well, not much you can do about that. Off to ice.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 07/19/2016

    by , July 18th, 2016 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:45
    5 X 100 1:45

    4 X 100 kick 2:30
    Build second 50 to fast

    3 X (3 X 100--choice-- 2:15
    #1:build #2:fast #3:easy

    1 x 100 moderate 2:00
    1 X 200 negative split 3:30
    Five rounds--swim or pull
    Descend 200's 1-5

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. 7|17|16 ocean

    swam in ocean yesterday and today.

    jumped off a cliff in to a beach, hit bottom with a nice push off in the sand. Was fun

    Updated July 21st, 2016 at 08:51 AM by __steve__

  5. 7|15|15 SCM

    At the Piscina Olimipica Roly Bislik Savaneta, Aruba set up SCM
    Was 30 min late for masters hour. Did various

    OW snorkeled for 30 min later

    Did a few beach sprints in afternoon
  6. Thur-Fri, July 14-15

    by , July 15th, 2016 at 05:01 PM (The FAF AFAP Digest)


    Did about 40 minutes of drylands including: power wheel roll outs, supine flutter kicks on bosu, planks, hammers, reverse flys, kettle ball swings, TRX body rows. Then did a short 2 mile run.

    Friday: Swim/LCM/Solo @ Lebo

    Went to the hour of adult swim today and did:

    600 various
    6 x (25 scull + 25 free)

    2 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 50 kick @ 200 pace
    :30 rest
    4 x 50 DPS back w/paddles
    50 EZ

    200 EZ

    Total: 2400m


    I agree with Water Rat. After all the hot weather we've had, the Lebo pool seemed much warmer than the last time I hopped in. Now that I'm not laser focused on meets, I had no idea what kind of workout to do. I may have to start stealing workouts from friendly bloggers!
  7. Sarasota Y Sharks Masters 5:30 AM Workout 07/18/2016

    by , July 15th, 2016 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:30 3:30
    3 X 100 2:00 1:45
    Two rounds, round 1 interval left, 2 right.

    2 X 100 kick 2:30
    4 x 50 kick--descend-- 1:15
    2 X 100 kick 2:30
    1 x 100 swim

    16 X 50 1:20
    1-4: fly
    5-8: back
    9-12: breast
    13-16: 1 of each

    6 X 150 pull 2:30
    1-3: last 50 fast
    4-6: last 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Friday, July 15, 2016 - Reset & Goals

    by , July 15th, 2016 at 12:28 PM (I swim, therefore I am)
    As always, the summer progresses more quickly than preferred. Our family vacations to Shanghai, Japan, and NJ (Princeton & Monmouth Junction) are over. I'm now in the second week of restarting fitness activity after nearly a three months lapse.

    Click image for larger version. 

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    Workouts from July 6 - this post
    *Alternated on days 7/6-13, both daily from 7/14

    1. 1,000-1,500 (100s/200s as FR-Swim/BF-K or BR-K) in HOA pool
    2. 1-2 mile walk/jog in neighborhood **Thanks to the savvy Speedsters local running community I recently brought Roka Clifton 2 at nearly 50% discount. These running shoes are amazing! For first time ever, I can run with such comfort and far less aching afterwards.

    *1-3x Daily (morning-afternoon-evening)

    1. Bands - lighter resistance upper body
    2. 10-20 Squats, 5-10 Pushups,
    3. 10 min stretching, poses, planks

    *Previous benchmarks from March 2016:

    • Swimming - 60 minute SCY swim at 1:15/100
    • Running - 60 minute run at 9:15/mile

    Short Term Goals - by 9/1/2106

    1. Log or journal fitness and training to sustain momentum.
    2. Return to weekly OWS at Vanderbilt Beach ASAP.
    3. Support my friends by volunteering at local triathlons, running events.
    4. Lose the 20 pounds gained during time off.
    5. Get stronger, begin moderate weight training.
    6. Get more flexible, specifically core area & lower body - consult with a trainer.
    7. Run with Speedsters 1-3 times weekly.

    Goals before 10/1/2016

    • Swim 60min at 1:15, Run 60min at 9:15
    • Join Masters and/or Tri swim training group(s) either am or pm.
    • Enter an OWS or USMS meet with a friend(s).
    • Enter a local area 5K along with Speedsters.

    Longer term, before April 1, 2017

    1. Borrow a bike to tryout riding in some shorter tri group training rides (I used to ride extensively in teens, 20s & early 30s). Could lead to buying a bike to make riding an ongoing activity.
    2. Complete a one hour swim at 1:12/100 pace.
    3. Participate in a half marathon.

    I have a lifelong recurring boom and bust cycles with fitness activity relative to life circumstances. My prior cycle of uninterrupted training and fitness was almost two years partly to encountering a great network of friends through the SWFL OWS FB group I joined in 2015. One upside during this time away from fitness activities and training has been increasing professional opportunity and growth.

    MFI Hearing Aids
    An added dimension to my running is the MFI (made for iPhone) hearing aids which recently replaced my six years old HAs. Any audio generated from the iPhone can be transmitted directly through the HAs via a proprietary bluetooth connection. Needless to say, it provides a wonderful experience to run with music or anything one would to listen to while running.

    Even more basic - but so magical for me, it very effectively makes phone calls much more clear and less intimidating. In fact recently I was able watch a webinar on my large screen via PC and also simultaneously on my iPhone via youTube where I could hear everything so well without any captions while typing notes notes the entire session.

    Updated July 15th, 2016 at 01:45 PM by fdtotten

    Swim Workouts , About Me , Planning
  9. Week 198 - Thursday

    by , July 14th, 2016 at 10:04 PM (After a long rest)
    I ended up having a very long day yesterday with my return flight from DC not getting back to Dallas until almost midnight. I still decided to get up for a dryland workout and light swim. It took everything I could do to get up this morning min fact if I had not agreed to open the pool I would have skipped!

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I went up to the 12lb medicine ball today
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was LCM
    400 free with snorkel
    6x50 catchup on 1in
    300 easy

    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 07/15/2016

    by , July 14th, 2016 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:15
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 x 100 swim

    1 X 100 2:15
    2 X 50 1:15 #2 on 1:45
    Four rounds
    Round 1 fly, 2 back, 3 breast, 4 choice--no free

    1 X 300 4:30
    3 x 100 descend 1:40
    Two rounds

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  11. Wed, July 13

    by , July 14th, 2016 at 12:05 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 kick -- I did 25 shooter + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 25 fly drill @ :35
    8 x 25 breast drill @ :35

    5 x 100 fly w/fins -- did 25 fly @ 100 pace + 75 back kick up tempo @ 2:00
    100 EZ

    5 x 100 breast -- did 50 DPS breast + 50 EZ kick @ 2:00
    100 EZ

    8 rounds:
    50 sprint @ 1:00 (I did them 50 DPS free w/paddles)
    100 EZ @ 2:30

    Total: 3650


    This was a pretty easy workout for me to modify. I didn't feel like sprinting hard. Cruising the last set felt quite decadent. It was still plenty for my first workout back after a meet.
    Swim Workouts
  12. Week 198 - Wednesday

    by , July 13th, 2016 at 08:29 PM (After a long rest)
    I had a not so good travel first upon arrival in Bethesda; I booked my hotel room for next Tuesday instead of yesterday. To compound my mistake I was traveling with a female colleague so no shacking up in her room and the hotel was overbooked. Luckily I got on and found a room at an Even hotel in Rockville which turned out a great choice. The hotel was a health themed hotel and I was given a new water bottle at checkin and my room had weights, a yoga mat and stretch cords. Unfortunately I did not get to use these but it was a great idea and a great room. Honestly it could have nearly anything at the moment I realized I messed up the reservation. with all the drama I had a hard time turning the world off and relaxing which meant a late night followed by an early start(4am eastern when my body clock was still on central). I managed to find American University and after finding the pool and catching the coaches attention to let me in through the window I had a good and welcome workout. I did not even feel too bad. I am still not back to my normal aerobic capacity and my elbow still hurts.

    The pool was scy.

    Warm up
    200 swim
    100 kick
    100 pull

    Main sets
    2x(2x75 fly,back,breast on 1:15, 3x50 descend to fast effort on :50)
    6x75 pull on 1min
    6x25 odds fast stroke choice on :30, evens fast free on :30
    4x(2x100 free at 85% effort on 1:25, 2x100 free at 90% effort on 1:20, 2x50 kick on 1min easy, fast by 25, 50 easy on 1min)
    20x25 on :30 odds fly fast, evens free easy

    Warm down
    200 easy

    Nothing very special today as I was holding 1:03s on the 85% efforts and :59/1:00s on the 90% efforts 100s.

    I also had a message from my doctor saying that nothing showed up on my MRI. She wants me to continue PT and if the pain does not go away to get a cortisone shot. She said she thinks the numbness is swelling related. Unfortunately why is there swelling if there is nothing on the MRI?

    Updated July 13th, 2016 at 09:25 PM by StewartACarroll

    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 07/14/2016

    by , July 13th, 2016 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    4 X 150 2:40
    Build final 50 to fast

    1 X 400 kick + 100 swim

    4 X 50 strong--85/90%-- 1:15
    4 X 50 easy 1:00 #4 on 1:30
    Two rounds--choice

    4 X 50 build 1:00 #4 on 1:30
    1 X 100 strong--85/90%-- 2:30
    Three rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Masters program information at my aquatics facility

    by , July 13th, 2016 at 12:00 PM (Questions from Coaches)
    Q: What information about my Masters program should I have available at my aquatic facility?

    A: Frequently, I visit aquatic facilities searching for Masters swimming or any form of adult aquatic programming of a horizontal nature. At each location, I picture myself as a swimmer with little or no knowledge of Masters swimming walking into a facility to swim laps or begin an aquatic exercise routine. I ask myself, “What information is available that would identify this location as one hosting a USMS program?” Furthermore, I assess the ease of finding and assimilating this information.

    In many cases, I know the facility has a USMS program and when the practices are scheduled based on the information I receive from the coach or the USMS Places to Swim database. But the availability of accurate information at the facility can vary widely.

    At most pools, my first stop is the front desk. As I approach the receptionist, I scan the area for any printed information about the programs and services of the facility, looking for clues that will assist my search. I introduce myself, present my USMS business card, and ask, “Do you have a Masters swimming program at your facility?” The replies, often accompanied by looks of bewilderment, vary as much as the accuracy of the responses and are too numerous to list here. Let’s just say I’m astonished that so many gatekeepers of our Masters programs don’t have a clue what the program is or whether the facility has one.

    As I pass the gatekeeper, I continue to scan for Masters swimming information looking to see if the information is prominently displayed. And if not, where and how would I advertise the program.

    Entering the pool area, I look to see what activity is taking place. If a Masters program is practicing, I envision a new or prospective swimmer’s first impression. In many cases, the first question to pop in their mind will be, “Will I fit in?”

    As I get closer to the practice, I start to zero in on the coach and how he or she is interacting with the athletes. I try to make eye contact with the coach to gauge their interest in a potential new swimmer to their program. Nothing is more welcoming than eye contact that produces a smile projecting an invitation to get closer to say hello. Coaches that initiate this welcoming approach make even the seasoned Masters swimmer feel at ease.

    In the event no Masters practice is taking place, I look to have a conversation with the aquatic director, head lifeguard, or any other aquatic employee with information about the adult programming at the pool. In most cases, the accuracy of the information is an improvement from what I found at the front desk. If lap swimmers are present, I look at their caps for clues about their swimming involvement. Amazingly, it’s easy to approach a lap swimmer, strike up a conversation, and gain valuable information when you can identify something about them. I look to see whether these swimmers are wearing a USMS cap, a cap with a Masters or age group swimming team logo, or a cap signifying their participation in a pool, open water, or triathlon event.

    I walk the pool deck looking for anything that gives me information about a Masters program at the pool. Many Masters coaches write the daily workout on a board and leave it out for swimmers who missed practice and may swim later in the day. If I see this, I read it and make sure I understand the workout. As with other foreign languages, swim workouts come in a rainbow of local dialects.

    If I’m lucky, I’ll locate a USMS banner or a bulletin board with Masters swimming information. Remember, if a new or potential swimmer passively wants to learn more about the Masters program, information on a bulletin board may pique their interest. The best bulletin boards I’ve seen include:

    • Welcome brochure
    • Program mission statement
    • Inclusiveness of the program, i.e.: "We welcome new swimmers of all ability levels,” or “try us for free.”
    • Coach’s picture and profile, pictures of swimmers, and pictures from events such as meets, open water swims, clinics, and socials
    • Practice schedule including the days best suited for beginners, triathletes, and stroke technique refinement
    • Website address
    • Team logo
    • Practice terminology
    • Practice and lane etiquette standards
    • Upcoming events
    • USMS mission statement and membership information
    • Sponsors
    • Contact information

    If you have a bulletin board, make sure all the information is current. Keep the appearance looking fresh by replacing faded pictures and printed materials.

    Take the time to keep the aquatic staff well versed in your program and the benefits it provides. Show the staff the USMS promotional videos. These videos provide an overview of what Masters swimming is and how important it can be to adults who’ve chosen aquatics as a form of exercise. Go out of your way to make the gatekeepers at your facility your program’s strongest advocates.

    And lastly, the next time you see someone new walk onto your pool deck, make eye contact and give your best “come on over and say hello” smile. I know I’ll certainly appreciate it.

    Updated July 15th, 2016 at 03:51 PM by Bill Brenner

  15. Week 198 - Tuesday

    by , July 12th, 2016 at 11:44 PM (After a long rest)
    My son and I went to the gym at 4am this morning. He was unable to sleep and when I got up he suggested we went early; so we did! Despite it being early it was great to spend time with him and he was surprisingly chatty. He even did some of the ab exercises with me this morning.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I went up to the 12lb medicine ball today
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was again scy
    400 free with snorkel
    6x50 catchup on :45
    20x50 free on :50 at 1000 pace to my feet
    200 easy
    6x100 IM on 1:30
    200 easy

    i was a consistent :29/:30 today on the race pace 50s. I think I need to shorten the interval but I know it hurts so much more off even a 5 second quicker interval.

    Today will be a long day. I am off to DC Until late tomorrow night. I am up in the Bethesda area but will likely swim at American University at 5am which will make for an equally long day tomorrow.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 07/13/2016

    by , July 12th, 2016 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth 5-8: descend to fast

    4 X 200 free 3:30
    Negative split

    8 X 50 kick 1:20
    Even kicks fast

    8 x 50 1:30
    odd: sprint--100%
    even: easy

    1 X 150 cruise 2:30
    1 X 100 strong 2:00
    Four rounds--swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Monday 7/11/16

    200 w/bouy and snorkel
    4 x 100 @ 1:55 (50 stroke dr/50 fr swim)
    4 x 50 free @ 55 build
    100 IM

    5 x 100 descend @ 1:30
    100 free focus on fast turns @ 1:40
    4 x 25 br @ 25,30,35,40
    2 x 50 br descend @ 60
    100 IM cruise @ 2:00
    50 bk focus on SDK @ 60
    4 x 25 fly @ 25,30,35,40
    2 x 50 fly descend @ 60

    200 easy

    2 x 200 build @ 3:10
    100 free same as above
    4 x 25 br @ 30
    2 x 50 br @ 60 hold pace of #2 above
    100 IM cruise @ 2:00
    50 bk same as above
    4 x 25 fly @ 30
    2 x 50 fly @ 60 hold pace of #2 above
    4 x 25 free w/fins sprint @ 30
    4 x 25 back w/fins sprint @ 30

    200 w/d

    Felt much better today and I was glad that we didn't have any long swims. This was the first day in awhile that it wasn't in the mid 90's with a heat index around 108. That thick SC air tends to drain you quickly. It's better than being cold though
  18. Week 198 - Monday

    by , July 11th, 2016 at 09:54 PM (After a long rest)
    It's been a crazy few weeks. My elbows have been really giving me a lot of pain and the last week I went to Florida as a coach for my senior groups training camp. Despite a lot of discomfort I have been able to swim but my performance has been way off. I was supposed to have an MRI before I headed to Florida but it got rescheduled for today. I will hopefully hear back in the next two days. Unfortunately I have numbness in my forearm on the right side which is likely from the swelling. This is the first real injury I have had since I got back in and it's been no fun.

    The training camp was a lot of fun and went off with no issues or drama. We swam at the University of Miami which is a really nice outdoor pool. Our biggest challenge was getting the kids used to the water temperature. Our pool is a very cool 81 while the pool in Miami was a very warm 85. We also did very well with sunscreen and had no burnt kids or coaches. I trained at the Gulliver Academy which was an awesome prep school 50m pool.

    This morning was a tough morning back in the pool but it was great to be back home. The pool was setup scy.

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

    main sets
    6x100 kick on 1:45
    9x300 descend 1-3,4-6,7-9 on 3:30
    8x50 on :50 as 25 kick with snorkel, 25 overkick

    warm down
    200 easy

    i was holding 3:17-3:18 and descended to 3:12s. I felt out of shape and my elbows were very sore at the end of practice. I also decided that I am not going to summer nationals and will also be skipping the one day I had originally thought I would swim at our zone meet. I put together our meet order for our summer meet in rockwall on 3rd and 4th September and will be getting it sanctioned and posted on the usms event calendar early next week.
    Swim Workouts
  19. Birthday WRs

    by , July 11th, 2016 at 02:00 PM (The FAF AFAP Digest)
    I did a couple all easy swims at the end of last week, which I didn't blog. Then I packed up to drive down to the U of Md for the Terrapin's Colonies Zones meet on Sunday. I did not have particularly high expectations. I haven't been training as much, have done virtually no drylands or yoga, and have been feeling unmotivated. I also haven't done a long course meet in years and had very little long course training in the tank. But I wanted to give the 50 fly and 50 back a whirl in the hopes that I could pack it in for the summer and forget about meets for while. And, happily, I succeeded, setting two WRs in my new age group! In both races, as expected, I tightened up and died somewhat the last 10 meters (this always seems to happen no matter my training). But I am still quite pleased with the results.

    50 fly:

    former WR: 30.97
    my swim: 30.52

    I made a couple mistakes in this swim. I should have taken 1-2 more kicks on the start (was trying to be cautious of 15m m mark). And I lifted my head up too high to breathe, especially on the last breathe where I was actively looking for the wall. I found it somewhat hard to judge the finish. I have no doubt I could improve a few tenths if I really trained for this event. But I am honestly quite happy with this time. I wasn't even sure that I could go a 30.97. And this time is only .3 off my time from 4 years ago when I was much more focused on long course. Here is the video Fort21 took where you can see me racing the speedy 50-54 world record holder and my buddy Susan Williams:

    50 back:

    former WR: 33.75
    my swim: 33.08

    Though I got off the blocks fast, I was a bit flat on my start. But my SDKs and breakout were really solid, and probably gave me the lead/win (barely) in this race. I had a good stroke rate, but I felt like the race went on forever. Where was the wall?! I took more than twice as many strokes as I do in my SCY 50 back (46). I would have liked to be a couple tenths faster, but I am still so happy to come away with a world record. Here is the video that my daughter -- who showed up at the meet to surprise me for my birthday -- took:

    I'm going to keep working out and swimming, but not at my usual hard core pace. I want to be fresh for the fall racing season. Very happy that I can now just goof off at my upcoming beach week with friends!

    Updated July 12th, 2016 at 05:28 PM by The Fortress

    Masters Swim Meets / Events
  20. Sarasota Y Sharks Masters 5:30 AM Workout 07/12/2016

    by , July 11th, 2016 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:30
    5 X 100 1:50
    4 X 50 -faster- 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    Build each 50

    7 X 100 --choice-- 2:15
    #1&7: easy
    #2--6: strong 85/90%

    8 X 50--choice-- 1:30
    odd: sprint--100%
    even: easy

    12 X 100 pull
    #1-5 on 1:30
    #6-10 on 1:25
    #11/12: swim down on 2:00

    Swim Workouts