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  1. Settling into a new life...

    by , August 24th, 2014 at 08:27 PM (Alex's swim journal)
    The move is complete, though we're still making our way through boxes. I'm getting used to the new YMCA. Haven't joined the masters workouts yet... I'm holding off for a semester at least; the learning curve at work right now is pretty steep on the administrative side, so I'm going to ease back into the swimming as I can. I have been getting in to swim a few times a week, but really just for stress relief... nothing intense.

    Today I did 2200 SCY:

    400 EZ swim on 8:00
    4 x 100 IM on 2:00
    4 x 50 FR on 1:00
    4 x 25 Fr on :30
    4 x 25 BK on :30
    1:00 rest
    4 x 50 BK on 1:00
    100 FR recovery
    4 x 50 BK on 1:00
    100 FR recovery
    200 IM stretching it out on 4:00
    200 EZ swim
    Categories
    Uncategorized
  2. Sunday Aug. 24

    by , August 24th, 2014 at 06:35 PM (The FAF AFAP Digest)
    Continuing my bad luck with swimming pools, I drove all the way out to North Park today excited to swim. Nada, no lane lines, deep end closed, no way to swim laps. Grr! So I went to the gym instead. I am so happy that Pitt reopens tomorrow after being closed for 3 weeks. I'm going back to USRPT, HIT and hypoxic work. I'm sure my starts and turns are pretty rusty.

    We had a great time at the beach. And I did two more pier to pier swims. I'm just a little bummed that my shoulder is still hurting despite rest and no fast swimming.

    Drylands:

    RC/scap
    bulgarians in a streamline position, 2 x 10 each leg
    good mornings, 85 x 4 x 6
    explosive leg extensions, 105 x 4 x 15
    deadlift, 85 x 4 x 6
    face pulls, 50 x 3 x 25
    kneeling ab crunch, 150 x 4 x 8
    hip abductor 100 x 3 x 6
    streamline crunches, 2 x 50
  3. Week 99 - Saturday

    by , August 23rd, 2014 at 09:26 PM (After a long rest)
    I went to bed early last night and had an awesome nights sleep. I woke up to my alarm and got nearly 10 hours of sleep. Nearly our entire team were at practice today and it was good to have have everyone back. I really enjoy Saturdays since we get more time in bed and after practice I bring food back for the kids and have breakfast with the family. Today was a great day!

    5x200 on 3mins swum as swim drill by 50
    6x150 on 2min swum as 100 free, 50 back
    7x100 kick on 1:50
    8x75 IM on 1:05 no free
    9x50 build on 1min
    10x25 fly on :30

    Total 4050scy

    this was kind of a fun workout not really having to think too much! Most of this was swum pretty easy concentrating on my strokes. I did 5 of the 50s fly and all the 25s fly. I still have a pinch in my shoulder which is annoying. It does not hurt enough to prevent me from swimming but it does hurt.
    Categories
    Swim Workouts
  4. 8|22|14 SCY

    SCY - forgot jammers and just wore my shorts

    3 x:
    300 easy free with fins and snorkel
    50 easy free with snorkel
    500 flutter kick with board and snorkel

    500 worth of drills, easy swimming, and backstroke, with fins


    Back is much better, but I know if I blast off a block I would be toast. Might attend the Sunday portion of the meet and do a 100 free
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters 5:30 AM Workout-08/25/2013

    by , August 22nd, 2014 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 100 moderate 2:00
    4 x 50 1:00
    four rounds.
    50's: odd:fast even:moderate
    IM'ers: 1 round of each stroke

    10 X 150 pull 2:15
    1-5: 100 cruise/50 fast
    6-10: negative split

    WARM DOWN: 4 x 50 easy

    4800Y
    Categories
    Swim Workouts
  6. Friday 8/22/14

    I am packed and ready to hit the road in the morning to head down to Mt Pleasant. This will be a SCY meet outdoors. Just got a quick little swim to loosen up a bit.

    500 free
    200 IM drill
    4 x 50 @ 60
    -just held 200 pace
    200 kick/swim by 25
    A few back to breast turns

    hot tub and long shower before work

    Sat -> 100 IM, 200, 4IM
    Sun -> 200 BK, 200 IM, 200 BR
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    Uncategorized
  7. Week 99 - Friday

    by , August 22nd, 2014 at 10:04 AM (After a long rest)
    Rain in Chicago yesterday reeked havoc on my return home. I left downtown Chicago for a 6pm flight at 2:30pm and I arrived at the airport at 5pm. I don't think I have ever sat in the same spot for so long on an interstate when there was no accident. In fact I could not determine the cause of the stationary traffic. To say it was a mess was an understatement. To make matters worse I had left my iPhone charger at home and my phone had very little power so I was afraid to go back roads. After arriving at the airport I discovered my flight was delayed an hour which ended up being almost two. I find flight delays annoying but the bs the airlines give even more annoying. I am a big boy I can deal with a delay but continually telling me the flight is delayed 15minutes and another 15minutes and another 15minutes, is very very annoying. I arrived back at DFW at 10:30pm and after getting to my car and driving home it was almost midnight; so by my standards this was almost time to get up as opposed to going to bed.

    I woke ore up to the alarm this morning and felt pretty physically tired. I did not know how I was going to feel today. As it turned out I felt ok, not special but not bad either. Today was a mix of things but it was fun and at the end I could tell I was tired.

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

    main sets
    8x100 kick with fins on 1:40 swum by 25, fast with board, easy with board, under water, fast on back
    9x100 free on 1:30 descend 1-3,4-6,7-9
    100 easy
    6x200 on 3:10 swum as 25 fly, 50 breast, 75 back, 50 free

    warm down
    100 easy

    total 3800scy

    i felt descend on the kick and was going 1:02s. The 100 free I worked the descend and went 1:05,1min,55. I was amazed at how consistent I was on the times and how easy both the 1:05 and 1min felt and how hard the :55 felt. The 200s were a little different and I started out at 2:25 and descended throughout and went 2:18 on the last one. I was tired on the 200s.
    Categories
    Swim Workouts
  8. Shoulder hurting some on free but not fly

    by , August 22nd, 2014 at 09:09 AM (Mixing it up this year)
    Decided to do more fly than free in the workout due to shoulder issues caused by muscle tightness.

    500 free
    500 free kick w/zoomers
    600 free w/paddles & bouy
    400 IM
    2x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick w/zoomers
    300 free w/snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  9. SCM 8|20|14

    As soon as I pushed off the wall for warmup yesterday, I got the familiar jolt of paralyzing low back pain. I couldn't even move my arms for stroke and crawled out. Many awful words were then spoken as I stood up, hunched over in deserate need of a walker, but no one thankfully heard me. I am very uncomfortable now.

    Worst part is I regestered for a SCY swim meet this weekend just 20 miles from my home. Moreover, up to this point I felt faster than I ever had.

    Despite the loss, including T-Shirt, I take this as a sign that this meet just wasn't met to be for me to attened.

    I did at least just had the best summer of my life going to Europe and Aruba.
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters 5:30 AM Workout-08/22/2013

    by , August 21st, 2014 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:10
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    odd: IM 3:30
    even: free 3:00

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  11. Week 99 - Thursday

    by , August 21st, 2014 at 09:36 AM (After a long rest)
    I had a short but good nights sleep last night. This morning I swam with the Academy Bullets Masters team in Aurora Illinois at the Marmion Academy pool. The pool was a nice 8 lane 25yd indoor pool and the team were very friendly and I enjoyed swimming with the team. My left shoulder is still pinching but again I felt less pain/discomfort today than yesterday. I still plan on seeing a specialist but it's good that I am feeling better

    warm up
    500 free with snorkel
    500 kick on back swum as 5x100 on 1:40
    500 pull no paddles

    main set
    3x(2x100 free on 1:10, 3x50 pull on 40, 4x25 free on 25, 150 with snorkel)
    100 easy
    8x50 drill on :50

    warm down
    200 easy

    total 4000scy

    i tried relaxing and going at a good steady aerobic pace today and surprised myself how fast I was going while still feeling very relaxed. On the 100s I was holding 59s. The 50s pull I was holding 32-33s and the 25s I was going 14-15s. I think everyone else used the 150 as a recovery but I swam it as an aerobic swim and was holding 1:31-1:33s. I felt good today and definitely had a good feel for the water. I counted my strokes a few times and was holding 9-10 strokes per length.

    There are thunderstorms in Chicago today and I am going to try to get to the airport early but that maybe easier said than done. Fingers crossed lightening will not affect my flight home.
    Categories
    Swim Workouts
  12. Was going to go easy today but....

    by , August 21st, 2014 at 08:14 AM (Mixing it up this year)
    I was so sore on Freestyle that I needed a change.

    500 free
    500 free kick w/zoomers
    3x400@9:00 IM went 7:15, 7:03, 6:56 fly felt really good
    500 free kick w/zoomers
    300 free w/snorkle EZ

    Total 3000 yards
    Categories
    Swim Workouts
  13. Week 99 - Wednesday

    by , August 21st, 2014 at 12:19 AM (After a long rest)
    I had a good nights sleep and felt good when I woke up this morning. My pinch in my left shoulder was still there today but it did not seem as bad as yesterday or Monday. I am going to go and get it checked out since it does not want to go away. It's not preventing me doing anything which is good but there is discomfort and I don't want it getting any worse. One of my teammates is seeing a doctor who was a former swimmer at Stanford for a similar condition so I will try and arrange an appointment with him next week.

    I finally felt felt like I had my feel for the water today and felt somewhat easy in the water for the first time this week. Our coach is away still so it's your own workout this week and today I decided to mix it up a little and spent most of the time doing IMs. Everyone else did the workout Tom left for today but I decided to be a rebel and do my own thing; cats away so this mouse will play. It was kind of fun doing something different.

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

    main sets
    5x200 IM on 3mins
    100 easy
    10x100 IM on 1:30
    100 easy
    10x50 drill IM order on 1min
    6x50 kick on 1min

    warm down
    100 easy

    total 3800scy

    i was holding 2:25s on the 200IMs and 1:10-1:11 on the 100 IMs. Other than the pinch in the shoulder this felt good and I felt pretty easy. I am in Chicago tonight and will be swimming with a team in Aurora, Illinois tomorrow morning. It's just an overnight trip and head home late tomorrow night. Fingers crossed no delays tomorrow or else Friday morning will be a real struggle.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-08/21/2013

    by , August 20th, 2014 at 05:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:10 1:05
    4 X 50 1:00 :50
    Two rounds, round 1 interval left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 sprint kick :40

    1 x 100 moderate 2:00
    3 X 50 fast 1:00 #3 on 1:30
    Four rounds, choice.

    4 x 250 pull 3:45
    #1/2: negative split
    #3/4: last 100 fast

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  15. Sore today

    by , August 20th, 2014 at 08:27 AM (Mixing it up this year)
    Ok the soreness is starting to hit me now. ll of my joints and muscles seem to be needing some rest. I try to rest but...

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 fly torque drill w/zoomers & snorkle
    8x25@:45 shooters w/zoomers
    10x50@1:00 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30, 1:28, 1:26, 1:27, 1:26
    200 free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  16. Back to the pool

    by , August 19th, 2014 at 06:24 PM (Mixing it up this year)
    Today was an easy day.

    500 free
    500 free kick w/fins
    10x100@1:45 free w/bouy
    500 free kick w/fins fast
    500 free w/snorkel

    Total 3000 yards
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters 5:30 AM Workout-08/20/2013

    by , August 19th, 2014 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 and 3 right.

    6 x 50 kick 1:10
    8 X 25 sprint kick :40

    2 X 100 2:00
    4 x 50 1:15
    8 x 25 :40
    two rounds, all choice.
    All odd swims moderate
    All even swims fast

    1 x 100 fast
    1 x 150 moderate
    Four rounds, all swims on 2:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  18. Week 99 - Tuesday

    by , August 19th, 2014 at 10:16 AM (After a long rest)
    I went to bed early last night and had a good nights sleep until 3am at which time I woke up and could not go back to sleep. I felt good when I woke up. Today's workout was good but I have a little discomfort in my left shoulder. This is the same pain and discomfort I have had for a few months and managed with ice. I guess I am probably at the point in the season I should get it checked out.

    Warm up
    400 free with snorkel
    8x50 drill on :50

    Main sets
    4x100 free with snorkel on 1:30
    3x100 pull with bouy and paddles on 1:25
    2x100 build by 25 on 1:20
    1x100 free on 1:15
    2x100 build by 25 on 1:20
    3x100 pull with bouy and paddles on 1:25
    4x100 free with snorkel on 1:30
    3x100 pull with bouy and paddles on 1:25
    2x100build by 25 on 1:20
    1x100 free on 1:15
    8x50 kick on 1min

    Warm down
    100 easy


    Total 3700scy

    i was holding 1:05 pace throughout the 100s main set. Despite the discomfort in my left shoulder I am starting to get the feel for the water again. I iced my shoulder after practice today.
    Categories
    Swim Workouts
  19. Week 99 - Monday

    by , August 18th, 2014 at 04:01 PM (After a long rest)
    I had a pretty restless night of sleep last night. My wife was up most of the night with allergies and unfortunately she woke me up. Normally I sleep like a log but last night was just not meant to be a good night of sleep.

    Despite being tired this morning this did not affect my swim. I still dont have a feel for the water but put more effort into todays workout than Saturday. I think its going to take me a couple of weeks to get back into the swing of things. Also my shoulders ached today which is not a good thing. I ended up icing my left shoulder after practice since it hurt the most. I probably should have done both but ran out of time; still on vacation pacing at this point.

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

    Main Set
    4x(300 pull with paddles and snorkel on 3:30, 200 free with snorkel on 2:30, 100 free on 1:15)
    8x50 kick on 1min

    Warm down
    200 easy

    Total 3700scy

    I held 1:05-1:07 pace throughout the main set which definitely got the heart rate up this morning. My hope is to go about 4k tomorrow and then stick to that this week. Next week when Tom is back we will no doubt start building back up on intensity.
    Categories
    Swim Workouts
  20. Monday, August 18, 2014

    by , August 18th, 2014 at 03:12 PM (Trying to Train Smarter, Not Just Harder)
    Managed to get nicely burned at the beach this weekend. Between that, and an awful itch on my stomach, I think we had a pretty good day.

    600 back/free
    300 kick
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:30
    200 IM Twitch
    1 min rest
    200 Pull
    2 x 150 IM Twitch @ 2:30
    3 x 100 Pull @ 1:30
    4 x 50 @ :45

    Did the above on pretty slow intervals because we didn't have the illuminated clock & weren't really sure what that tiny little clock in the distance was reading!

    200 easy
    6 x 150, first 3 breast/free; last 3 easy/mod pull
    100 easy

    Total: 4100
    Categories
    Uncategorized