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  1. 9|23|16 and 9|24|16 and 9|25|16

    by , September 25th, 2016 at 02:55 PM (Blog)
    9|23|16 LCM
    100 bk with fins warmup
    200 drill with fins
    4 x 50 fr on 3:00 (35, 35, 32, 32)
    100 easy fr
    50 fr breathe every 2 strokes (34)
    50 br
    3 x 30 on 1:00 as 15 fr bursts / 15 easy br

    9|24|16 SCM
    500 warmup with snorkel 7:58
    20 x 25 flutter kick on 0:45
    4 x 50 fl/bk's with fins on 1:00
    8 x 25 lungbuster fr's (take 1 breath ea) with fins on 0:30 (PB)
    Several UWDK bursts

    9|25|16 Drylands
    (superset) 1x DBBP (#70) + dips + pushups + pullups (rest 1 sec at bottom of rep)
    • 19 (3/4) reps, 6 reps, 5 reps, 14 reps (+10 negative reps)

    1x 12 DB shoulder exercise that includes 2.5 different moments per rep

    Warm up on bike for one min
    Treadmill 9 MPH for 6:30

    1 x 10 Single leg pushdowns on dip/pullup assist platform set to #100

    1 x 15 Neck raises using glute machine set to #40

    10 reps of hip exercise that's hard to explain with words or title that doesn't exist

    1 x 10 of LE's and LC's

    75 crunches

    Happy with managing 8 lungbusters yesterday, but I think next attempt I will ask someone to watch me for safety. Breathing quite desperately on last few rests, even though breathing urge pain was there during the swim, I was paranoid I could be slightly hyperventilated.

    Next treadmill goal will be 7:00 of 9 MPH, perhaps on Tuesday. These runs hurt from the first 15 seconds of running lol. More a test of will, can't imaging hurting as such while swimming

    Updated September 25th, 2016 at 09:51 PM by __steve__

  2. Workout 09/24/16: morning

    by , September 24th, 2016 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    My schedule has been turned upside as of late, so pool time has not been a priority. With nicer weather, I have been able to prep the rest of the house for painting, since I put that off for the entire summer. Met up with Masters today (although I was late getting there):

    (missed warm-ups)
    2 x 150 pull, build by 50 [used buoy and snorkel]
    6 x 50 on 1:10 [pairs, DPS then fast: did free, back, fly]
    300 swim even pace - look at 150 time and replicate it [was 2 sec slower]
    4 x 75 on :10sr [kick - swim - pull]
    12 x 25 on :35 [let together in the middle lane]
    100 loosen and out
    [Masters/Rec/1600 yds/45 min]

    We had a good group today. Matt, Kevin, Greg and Aaron did the workout, and Mary and another lady were on their own. First time that I have met Aaron and Mary; they are both excited to be swimming with out group.
    Swim Workouts
  3. Saturday, September 24, 2016

    by , September 24th, 2016 at 03:40 PM (I swim, therefore I am)
    GCST Masters @FGCU/SCY

    Warm Up
    200 EZ Choice
    6x50 DR on 1:15
    200 S DR

    Set 1
    16x25 on :30 Choice
    ---Stroke, IM, ...

    Set 2 - FR Pull
    50 on :45
    100 on 1:30
    150 on 2:15
    200 on 3:00
    150 on 2:15
    100 on 1:30
    ---build 50-200, 150-50

    Set 3 Main

    4x300 on 4:30
    4x200 on 3:00
    4x100 on 1:30
    4x50 on :45
    --desc each RD 1-4

    Cool down
    200 Choice

    I have not posted on my USMS Blog, but I have made progress with my goals;

    Short Term Goals - by 9/1/2106

    • Log or journal fitness and training to sustain momentum. ​
      • Posting all workouts on the GCST Masters FB group page

    • Return to weekly OWS at Vanderbilt Beach ASAP.
      • I have been swimming at VB weekly since 7/31. Started a developmental entry level shallow water group swim that runs about 20 minutes as a pre-swim before the SWFL group swim.

    • Support my friends by volunteering at local triathlons, running events.
      • Volunteered at Captiva Triathlon 9/11 and at GCST Fall Invitational Swim Meet 9/10.

    • Lose the 20 pounds gained during time off.
      • Lost 10 lbs so far

    • Get stronger, begin moderate weight training.
      • Not yet, still adapting to swimming with paddles. Restarted push-ups, back lifts, core activities, etc., this week.

    • Get more flexible, specifically core area & lower body - consult with a trainer.
      • Not yet, was trying work with a certain physical therapist, but Dr. referral needed to get insurance coverage, which is pending with upcoming appt.

    • Run with Speedsters 1-3 times weekly.
      • Not yet, not enough time and energy to fit that in yet.

    Goals before 10/1/2016

    • Swim 60min at 1:15/100SCY, Run 60min at 9:15.
      • Not running enough yet, but on target to swim 60 min at 1:15 pace. For my 60th birthday on 9/11, that week on 9/8 I did a workout of 60x100 on 1:30 FR holding 1:15-1:11.

    • Join Masters and/or Tri swim training group(s) either am or pm.
      • I am swimming with GCST Senior Performance Coach Don Henshaw and GCST Masters at 5a-6:15a weekdays, and 10a Saturdays, in exchange for coaching masters and some USAS kids. I have restored my previous USA Coaches credentials, which took some effort with the BGC, STSC, etc., but it's been fun so far.

    • Enter an OWS or USMS meet with a friend(s).
      • Entered Sarasota Tropical Splash OWS 10/15, and will be entering the Shark Tank SCM Meet in Sarasota Nov 12/13

    • Enter a local area 5K along with Speedsters. ---not yet---

    Updated September 24th, 2016 at 04:03 PM by fdtotten

    Swim Workouts
  4. Thurs-Fri Sept 22-23

    by , September 24th, 2016 at 09:11 AM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 shooters @ :40
    100 EZ

    Main sets:

    20 x 25, IM order w/fins (back kick for back, no breast pullouts) @ 100 pace @ :45
    200 EZ

    20 x 25, same as above
    200 EZ

    8 x 25 AFAP kick @ 1:00
    100 EZ

    Total: 2700

    Friday: Swim/SCY @ Sewy Masters


    550 various
    100 scull

    Main sets:

    8 x 50 @ :50
    -- did back kick w/fins, 20 Y UW

    6 x 50 kick no fins @ 1:10

    6 x 25 shooters @ :45
    50 EZ

    8 x 25, 2x IM order @ 100 pace @ :45
    75 EZ

    6 x (50 AFAP + 100 EZ)
    -- I did odds = AFAP, evens = 100 pace
    75 EZ

    Total: 2850


    My shoulder was a bit sore again on Thursday, maybe from doing those face pulls at the gym. It was better yesterday except for some pain on a fast breast pulldown. Idk .. these things never get better quickly for me. It was such a mistake to fall off the prehab wagon. I guess it's easy to stop doing the exercises when you are goofing off and not in pain. I may try to squeeze in a short swim today, but we are having a dinner party tonight so I have lots to do.
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 09/26/2016

    by , September 23rd, 2016 at 12:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 x 100 kick 2:15
    1 X 50 swim 1:00
    6 x 50 kick 1:10

    1 X 50 easy 1:00
    1 x 75 build 1:15
    5 X 25 sprint :30 #5 on :45
    Four rounds--choice

    4 x 50 strong 1:00
    1 X 200 3:30
    Four rounds--pull or swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. 9|22|16 SCM

    by , September 22nd, 2016 at 11:33 PM (Blog)
    16 x 50 free on 1:15 with snorkel, evens with fins, build to 33 - 34
    200 ez fr with fins
    2 x 50 fr ez sprint on 2:00
    2 x 25 br on 1:00

    ran on treadmill @ 9 MPH for 6 minutes, felt sick to stomach then took a 2 minute nap. Then Felt better

    Once this fitness test is over (Nov), and hopefully my run was at least 10.5 min, I plan to never train for a run again. I'm just going for it now because I aged up to the 50 - 59 category, and why not strive for excellence? I also have reasons more dear to me, and whether achieving goal makes a difference afterwards or not, at least I pursued this. Window of opportunity is here and I'm on it, even though it may be detracting my swimming.

    Preparation method requires to remain uninjured and avoid running > 4x /wk. Like using the treadmill because it keeps form in check. Plan is to be able to sustain 9 mph (6:40 pace) for 10 min. and at that level, run as little as possible, yet still be able to go 9 mph for 10 min anytime (which will have to be in 4 weeks). Raceday goal will require an average 7:00 pace, the 6:40 will make up for the mill vs road conversion differential, plus the added legspeed will give me the mental confidence to increase tempo when needed during test.

    Updated September 23rd, 2016 at 11:56 AM by __steve__

  7. Sarasota Y Sharks Masters 5:30 AM Workout 09/23/2016

    by , September 22nd, 2016 at 01:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    3 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    4 X (4 X 50 1:10 #4 on 1:30
    Within each round, 1 each IM order. Free is always fast

    1 X 400 5:15
    3 x 100 1:40
    1 x 300 4:15
    3 X 100 1:40
    1 x 200 3:00
    3 X 100 1:40
    Pull. Descend each group of 100's 1-3

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Tues-Wed Sept 20-21

    by , September 21st, 2016 at 05:46 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCy/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    10 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

    5 x (25 AFAP free w/fins + 75 EZ) @ 3:30
    100 EZ

    4 x (50 AFAP + 150 EZ)
    100 EZ

    4 x 50 w/slow mo Lochte turn
    100 EZ

    Total: 3000

    Wed: Drylands:

    rehab ex
    good mornings, 85 x 4 x 5
    face pulls, 50 x 3 x 15
    straight arm dips, 75 x 3 x 25
    altitude drops, 2 x 5
    explosive leg extensions, 90 x 3 x 15
    rear delt fly, 60 x 3 x 8
    resisted standing long jumps, 30 x 2 x 5
    donkey kicks, 10
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    TRX single leg squats, 2 x 10 each leg
    squat jumps w/DBs, 2 x 5
    reverse bicep curl, 20 x 3 x 10
    streamline crunches on yoga ball with feet on wall, 2 x 15

    5 miles on treadmill


    My shoulder seems to be slowly getting better, so I did a little fast freestyle the other day. I wanted to go to Pitt tonight but Mr. Fort is out of town and Lil Fort is not feeling very well.

    With the Rowdy meet out of the picture, I guess the Sprint Classic on Oct. 30 will be my first meet. I'm thinking of doing the 50 fly, 100 back or IM and 50 back. I will do a SCM meet in November somewhere, and I have NE Champs with my team in December. I am hoping to get in a SCM 100 IM and 50 free in November. 100 IM, an event in which I would like to post a good time, falls at the end of the day at NE Champs. And I need to try a race pace Lochte turn in the 50 free before NE Champs. I haven't done one since last May. I want to get it right for our mixed 200 free relay -- which is my first event there and one in which we are hoping for a fast time.
  9. 9|21|16 LCM

    by , September 21st, 2016 at 04:27 PM (Blog)
    500 fr warmup with snorkel 8:30
    2 x 50 flutter kick on 2:00
    2 x 50 flutter kick on 2:30
    50 fl / 50 easy with fins
    100 fr with MF (fast / easy)
    50 br / 50 bk

    Drylands yesterday - mostly stretching, worked hips and some torso stuff.

    Then I discovered an entire different wing to the gym on base that is open after hours with nobody around. Appears to be where the crossfit type people hang out. Tossed a 45lb ball for about 3 minutes as a shotputting-like toss with right arm, pick it up, then left, etc. By end of 3 minutes the ball would just roll off my extended arm as I was tired. Also ran a couple circles while holding that ball (appears to work just about everything I can think of- lol). I noticed some wood boxes that (I believe) are used for jerks and started experimenting with high jumping to the top, the last jump was 44.25" and was quite easy. I filmed it with my iphone se in slow-mo and noticed I didn't really jump too high, just managed to get my feet up there.

    Updated September 21st, 2016 at 05:59 PM by __steve__

  10. Sarasota Y Sharks Masters 5:30 AM Workout 09/22/2016

    by , September 21st, 2016 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50

    10 X 50 kick
    5 on 1:10
    5 on 1:05

    1 X 100 moderate 2:00
    3 X 50 strong 1:00 #3 on 1:30
    four rounds, choice

    6 x 250 pull 3:45
    1-3: negative split
    4-6: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. 9/19 and 9/20

    P90 shoulders/arms/abs before work

    300 free/back by 25
    100 IM drill
    300 pull
    4 x 50 kick @ 1:15

    5 x 100 @ 1:50 at 1650 pace
    100 easy back @ 3:00
    5 x 100 @ 1:45 at 500 pace
    100 easy back
    5 x 100 @ 1:40 at 200 pace
    100 easy back
    5 x 100 @ 1:35 faster than 200P
    200 easy

    Tuesday solo swim before work

    4 x 200 @ 3:10 (stretch out)
    3 x 200 @ 3:00 descend
    3 x 200 @ 2:50 descend
    200 cruise

    1.5 mile jog after work

    I felt good last night and felt like I was pushing through mud this morning. It's about time for a good stroke workout
  12. Week 207 - Tuesday

    by , September 20th, 2016 at 12:51 PM (After a long rest)
    Yesterday was my daughters 13th birthday and despite pangs of sadness that she is growing up we had a terrific day. We ended up giving her presents Sunday evening so it was not so rushed. Yesterday we had a nice family breakfast(my parents are in town celebrating there 50thbwedding anniversary next Saturday) and then went for a family dinner at the local steakhouse. She is so sweet and innocent and I hope she stays this way with life and experience not changing her. Time will tell.

    Today I woke up with allergies and as a result a sore throat. I did drylands and face timed bill while we did crazy abs.

    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    After drylands I swam. My intention was to go easy but this one turned out to be a little more intense than I had planned.

    400 swim with snorkel
    6x50 catchup on :50
    8x50 kick on :55
    4x100 pull on 1:15 holding under 1min
    100 easy
    10x50 free with snorkel on :50 at 1000 race pace
    200 easy

    The kick did not feel great but I still held :41/:42s. I comfortably held :58/:59 on the pull 100s. I was consistently holding :29s on the 50s at pace which was too fast for 1000 pace but felt good
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 09/21/2016

    by , September 20th, 2016 at 11:10 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    1 X 200 kick 4:30
    4 X 100 kick 2:15
    1 X 100 swim --

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast, Round 2: 75 fast, Round 3: 50 fast, Round 4: 25 fast

    18 X 100
    Every third is IM on 1:45, all others free on 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. 6|1916 work and drylands

    by , September 20th, 2016 at 12:29 AM (Blog)
    Work sucks, Today's problem, the valve that controls pressure in cabin needed to be changed. So I set forth, but the first bolt I tried to remove was overtightened and stuck, so I proceeded to remove a different part to obtain better access to the stuck bolt, but the screws to that were stripped. I tried this, and that, and then concentrated back on the first stuck bolt realizing our tools were also junk. Tried to use the next size down to remove stuck bolt but dropped the socket and I heard it clank against surfaces for awhile as it became far lost. LOST TOOL - great, better find that, Removed portion of floor of aircraft to find socket discovering it was further down underneath a quick access panel - so I removed the floor panel for nothing. Typical day at work lately, used to have it easy, but we do get these busy spells that we're in now, that seem to come straight from hell and last for about a month.

    Nonetheless, been busy and haven't been doing much except for the weights and treadmill after work at 24 hour base gym:

    9mph for 5:18
    1- sets on every part
  15. Week 207 - Monday

    by , September 19th, 2016 at 09:54 PM (After a long rest)
    I was expecting to feel sore this morning after yesterday's exertions but I was not! Once again I swam pretty hard today and again I had no elbow pain It's amazing how different a few weeks of next to no pain has me feeling both physically and mentally. Life is good right now!

    Pool set scy

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

    main sets
    4x400 free on 4:40
    200 easy
    3x200 kick on 3:30
    200 easy
    5x100 IMs on 1:30
    200 easy
    8x50 surf drill on :50
    200 easy
    4x25 no breather 25s on :30

    warm don
    200 easy

    there was some similarity to Water Rats workout today with some 400s but these were swum pretty aerobically on shorter rest intervals. I got into a nice rhythm today and my times were solid holding 4:17/4:18s throughout. I was especially happy that these since they felt smooth. These were like a different feeling from the 100s on 1:15 we did last week where I was whooped. Today felt great! On the 200s kick I was a little tired but descended the set going 3:03, 2:58, 2:55. Again I was very happy with this set. The IMs I started to feel tired but still held 1:12s swimming pretty smooth. Overall this was a really positive workout and I am so happy that my injury is reacting so well to the treatment.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 09/20/2016

    by , September 19th, 2016 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    6 x 50 kick 1:15

    2 x 100 IM 1:45
    4 X 50 1:00 #4 on 2:00
    Three rounds
    50's: round 1 fly, 2 back, 3 breast

    6 X 200 pull 3:00
    Negative split all 6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. 9|18|16 SCM

    by , September 18th, 2016 at 11:54 PM (Blog)
    250 with MF
    200 as 25 flutter / 25 frog 4:20
    6 x 25 fr with fins on 0:30 - breathe 1x ea 25 (better)
    3 x 50 on 1:30 as 18 UWDK / 32 br
    4 x 25 AFAP with fins

    Shoulder hoiding up. Feeling little better as noticed with lungbusters. Busy at work so no time for a Sunday dryland lunch
  18. City of Richardson Corporate Challenge 2016

    by , September 18th, 2016 at 08:14 PM (After a long rest)
    Despite my overall fitness not being what it has been in previous years and not having any feelings of speed I swam well today. My times were off from previous corporate challenges however it was awesome being able to compete and my elbow did not bother me at all today. The treatment seems to be working and despite the odd twinge things are much better.

    I was hoping to be within a second of last years 22.51 and went 23.23. I know I was slow on the first 50 but had a good turn and felt stronger and faster on the second 25. I was very happy.

    On the 50 back again my time of 27.6 was slow but again I was pain free and enjoyed racing. I went very deep on both the start and turn and I felt like this was where I lost time. Still very happy.

    I also did did a mixed free relay and my split was 22.7. I think had a good takeover and was happy with the swim.

    The City of Richardson Corporate Challenge was where my masters swimming journey started and it's always fun participating for a great cause; special Olympics.
    Swim Workouts
  19. Sat-Sun Sept 17-18

    by , September 18th, 2016 at 06:50 PM (The FAF AFAP Digest)

    Saturday: Drylands

    Did some of the following for about 50-60 minutes: TRX single leg squats, power wheel roll outs with knees on bosu, single leg stand in streamline on flat side of bosu (1:00 each leg), yoga airplane on bosu (:30 each leg), bicep curl negatives, reverse flys, kettle ball swings, TRX back and forths with forearms on bosu, planks, streamline crunches, rehab ex

    3 miles on treadmill

    Sunday: Swim/SCY/Solo @ BP


    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    5 x 15m AFAP SDK off the blocks, cruise back
    -- 3 forward, 2 back
    50 EZ

    20 x 25 backstroke kick @ 100 pace, UW 15 m @ :45
    -- 16-16 highs
    -- extra :45 rest after #10
    200 EZ

    20 x 25 breast w/fins (no pullouts) @ 100 pace @ :45
    -- 13s
    250 EZ

    6 x 25 kick w/chute & fins
    -- 2 flutter, 2 back, 2 dolphin on back
    100 EZ

    Total: 2950


    Just the usual stuff ...

    Until we had a scary incident in my neighborhood this weekend. I live on an idyllic little cul de sac in a safe suburban neighborhood. But on Saturday there was an attempt to lure a child into a car right in front of my house. (I was in the back yard at the time.) The child ran away and the police were called. Anyone reading this that is from Pittsburgh, should call police with the license plate on any full size white SUV with a white spare on the back, balding middle age man. So creepy!

    And as if that weren't frightening enough, Lil Fort now has her permit and I had to drive with her today. It's really hard not to continually flinch.
  20. 9|17|16 SCM

    by , September 17th, 2016 at 11:50 PM (Blog)
    500 easy
    2 x 100 on 3:00 with MF as fr-fl-fr-fl per 100
    5.5 x 25 fr on 0:30 with fins and one breath per
    10 x 25 flutter kick on 0:45

    Did a bunch of straight leg deadlifts thursday, hamstrings quite sore.

    Ran 1.61 miles yesterday.

    Last weekend during reserves we had a dodge-ball game after work. During the game I moved too quick once and my left shoulder joint went into a wrong position (this is the shoulder that used to dislocate years ago). Nevertheless, left shoulder feels a little cruddy and loose.

    Swimming performance isn't where it should, could barely muster 5 lung buster 25's on 0:30