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  1. 3000--back into the pool...

    by , May 23rd, 2015 at 10:23 PM (Alex's swim journal)
    Well, the first part of this month I just couldn't get to the pool very regularly and after a promising start to April I think I only managed about eight swims for that entire month (clustered around the weekends). With school out and thing fairly quiet around the office, I'm hoping to be more regular about my workouts. I'm now on 6 days straight (averaging maybe 2k per day). Today I wanted to throw in some decent intervals... but, man, have I lost some fitness.

    Here's what I did (all freestyle):

    5 x 200 on 3:30 (desc. from 3:10 to 2:57)
    10 x 100 on 1:45 (1:27-1:30 mostly)
    20 x 50 on :50/:55 (:41-:44 mostly)

    3000 total in 52:30.

    If I can do this workout in a couple of weeks on a 1:40/100 interval instead of 1:45 (so 3:20, 1:40, :50 interval for the reps in each set), then I'll start adding reps, maybe another set of 100s after the 50s... eventually a full pyramid (200s, 100s, 50s, 100s, 200s); that would be an awesome 5000-yarder.


    Just thought I would jot this down too, since I'm going on two years as a Vegan. I've recently given my diet another overhaul... with the move and everything else going on over the last year a lot of processed food had crept into the diet... just because it's vegan doesn't mean it's necessarily good for you (Beer is vegan for example... mmm, beer). But I wanted to go back to the produce section and find some new ways to work in more whole foods, more raw foods... so I started juicing and blending lots of greens and veggies. I'm loving it, though my energy levels were all over the place at first as I had to wean my body off the sugars hidden in all those processed, packaged foods. Now I've got a routine down more or less: I eat one meal a day (salad or blackbean burger or mixed veggies chinese, maybe vegan tacos... my only criteria is that it has to have lots of veggies), I juice a bowl full of veggies once a day (usually a couple of carrots, cucumber, celery, green apple, ginger, lime, a bunch of greens), and then the rest of my food comes in the form of green smoothies. The weight is back down in the low to mid 160s (it had been creeping back up to 170), and I'm avoiding added sugar like the plague... now if I could just stay away from that late night bowl of salted popcorn!
  2. Week 138 - Saturday

    by , May 23rd, 2015 at 06:04 PM (After a long rest)
    I fell asleep early last night and felt tired when I arrived at the pool today. Tom is away at a wedding so coach Eric was on deck today. The pool was setup LCM.

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

    Main sets
    2x(100 free on 1:30, 75 free 25 kick on 1:40, 50 free 50 kick on 1:50, 25 free 75 kick on 2mins, 100 kick on 2mins) all with snorkel
    10x100 pull at 3 seconds below 400 race pace on 2mins
    6x100 pull at 3 seconds below race pace descending interval of 5 seconds per 100

    Warm down
    400 free

    The kick set made a nice change to our normal kick set. On the race pace 100s set I held mainly 1:03s with a few 1:02s on 2mins and then really worked my tail off on the descending interval to hold1:03-1:04s. Eric asked me to work on high elbow because I am dropping my left elbow. I actually think this maybe the cause of the pain in my left shoulder.

    After practice I went to my normal basic yoga class where we worked on inversions and shoulders. It was a great yoga class and the stretching helped my shoulders.
    Swim Workouts
  3. Week 138 - Friday

    by , May 23rd, 2015 at 06:02 PM (After a long rest)
    Was crazy busy yesterday and did not get a chance to log my workout.

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

    Main sets
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    200 easy
    12x50 kick on 1min
    6x(50 build on 1min, 50 done as 25 scull drill, 25 fast)
    200 easy
    5 mins pushing off bottom of pool with vertical kick trying to touch flags.

    I made the 100s down to 1:10 and had to stop for an extra :30 seconds rest after the first one. I then made the 2nd 100 and just missed the 100 on 1:05. I was a little upset with myself stopping because I think I could have touched and turned but I did not! We worked the kick set hard and I was alternating every two between streamline kick on my back and streamline kick on my front coming in on :50s.

    I did not like the scull drill finding that it was nothing like swimming free and as such struggle to see how to apply it. The pushing off the bottom of the pool was really good fun and with the group it made a good competitive change to the end of practice. I made the flags from lane two but struggled in lane one where there is no sag.
    Swim Workouts
  4. Friday May 22

    by , May 22nd, 2015 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    400 w/paddles
    100 scull w/paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x (25 AFAP shooter + 75 EZ) @ 2:30
    100 EZ

    2 rounds:
    10 x 50 @ 1:00
    1-5 = stroke w/paddles @ 200 pace (R1 = back, R2 = breast)
    6-10 = kick w/fins & board (goal: stay under :30, went 28-29), R1 = dolphin kick, R2 = flutter kick
    150 EZ

    4 x 200 back kick w/fins, descend 1-4
    -- 2:25, 2:21, 2:17, 2:07
    150 EZ

    Total: 3600


    Wasn't to motivated today. But I guess it's not a bad thing for an anaerobic swimmer to get some aerobic work. This weekend, if I swim, I will probably just get in for adult swim at the Mt. Lebanon outdoor pool, which opens this weekend. Hope to go to yoga at some point too. Have a great weekend everyone!
    Swim Workouts
  5. Workout 05/22/15: morning

    by , May 22nd, 2015 at 04:17 PM (Maple Syrup with a Side of Chlorine)
    Oddly quiet at work which is nice for catching up on some projects. I decided against volunteering to work Memorial Day, so I get a four day weekend! Today the boy's school had their annual Serve-a-thon, where every class goes into the community to preform service (Homeless Colalition, private homeowners in need of help with upkeep, etc). My guys went to the church that their former gym teacher pastors and helped with some small construction needs.

    I hit the pool after dropping them off this morning:

    200 free/200 back/200 IM drill
    1 x Noah's Ark Shark Swim
    2 x Noah's Ark swim (first one fast back = 1:14, 2nd free = 1:04)
    200 loosen and out
    (Solo/Rec/2300 yds/40 min)
    Swim Workouts
  6. Ups and downs

    by , May 22nd, 2015 at 01:50 PM (One Stroke at a Time)
    Thursday May 21

    Started halfway through work-out then swam the part I missed at the end.
    2 x (5 x 100 1:40-1:30- 2 on 1:20-1:15 then 50 easy)
    200 pull on 3:30
    6 x 50 pull on 45
    100 easy

    6 x 75 on 1:20 kick/drill/swim 2- fly, 2- back, 2 breast
    6 x 50 on 1:00 2 x fly/ back, back/breast, breast/free
    6 x 25 sprint on 40 2 fly/2 back/2 breast
    50 easy
    6 x 50 kick on 1:00 odds whip/evens flutter
    50 easy

    Since Nationals I have been swimming pretty regularly. I have made 3-4 workouts a week. Last week, I quietly passed the two year mark of when I was diagnosed with cancer. So, I’m now outliving my original prognosis. By the end of last week was feeling like I had some stamina again. Unfortunately, due to my husband’s travel, my kid’s activities and my chemotherapy, I was out for about 5 days.

    This was not the real down part of my week however. The oldest member of my team suffered a massive stroke and is now in hospice. This has made me incredibly sad for the last two days. So bear with me while I reminisce. I first met Renee when she was in her late 70s and moved to our team from a different local team. I had spoken to her a few times when I found myself responsible for setting up the women’s relays at long course zones. We had a small group at the meet and I went around and asked everyone if they wanted to swim a relay. When I got to her, she looked at me and said, “Dear, you know that I’m not really that fast.” I told her that I didn’t care how fast she was and asked her again if she wanted to swim on a relay. She smiled and winked and said that if we needed her she would swim. I took that as a yes. The next day we had a 200 mixed medley relay with ages that spanned 39 (me, 7 years ago) to 79 (her). We swam our relay and then she went off to swim an 800 free. During the 800, we found out that we had won our age group so when she finished, we took her the medal. At which, she exclaimed cheerfully and thanked our whole relay explaining that it had been a long time since anyone asked her to be on a relay (She went on to become a vital part of our team at the annual Woodlands Relay Meet). After that, we became friends. I think that this is one of the wonderful things about master’s swimming. You can meet people and become friends with people from all walks of life and of all ages. Outside of my work, I don’t interact with people that are 40 years older than me on a very regular basis but on the pool deck this is not the case. During my illness, she has always reached out to me to find out how things were going and make sure that I was okay. I last saw her last week when I was at Lunch Bunch. She swam her workout and then came over to ask how I was doing. When I found out that she was in the hospital earlier in the week, I debated going over to see her but realized that it was really the time for her family. My last memory of her on the pool deck in her swimsuit smiling in the sunshine is perfect. She was fiercely independent, very funny and extremely kind. I will miss my friend but am extremely fortunate to having gotten to know her over the last 7 years.

    Updated May 26th, 2015 at 07:37 PM by MaryR

  7. Sarasota Y Sharks Masters 5:30 AM Workout 05/25/2015

    by , May 22nd, 2015 at 11:53 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Memorial Day practice--60 minutes

    4 X 100 2:00
    4 X 150 2:40

    6 minute kick

    12 X 50 1:15
    odd: easy even: fast

    8 x 150 pull 2:30
    Last 50 fast
    #8 is swim down
    Swim Workouts
  8. FAST FRI May 22, 2015 LCM

    by , May 22nd, 2015 at 10:54 AM (Ande's Swimming Blog)
    FAST FRI May 22, 2015 LCM

    Swam: Wed & Thu

    Thanks for my many BD wishes yesterday on FB, I'm 52, I age up in 2018.

    AM practice LCM main pool
    Whitney coached
    6:00 - 7:30
    Swam with Jim Sauer, Boris, Lea, Anne,
    Beside Ditz, Gull, Alley Cat
    where was Mike V, Todd B & Tyler the Miler?

    warm up
    did around 700 - 800

    Main Set

    5 rounds of:
    something fast on 7:00, it could be a 50, 100, 200, or 400
    all 5 must be the same, we had lanes for each.
    at first I stood behind the 400 lane then decided to do 100's
    did em from a dive 50 FR 50 BK did an easy 100 after most of them
    went 1:08, 1:06, 1:05, 1:04, 1:03, 1:04
    on the faster ones I 6 beat kicked

    We thought we were going to have to move to the well or squeeze down to 5 lanes at 7:00
    but UT women are gone and UT men volunteered to warm up in the well
    so we stayed in the main pool the whole time

    50 FL fast on 7:00
    went 28

    100 FR bk fast on 7:00
    went 64

    200 fr bk fast on 7:00
    went 2:20

    400 FR BK on 7:00
    went 4:55

    Next Meets

    July 10 - 11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX
    ( i might just swim Sunday, got a wedding to attend on Sat )

    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA

    Updated May 22nd, 2015 at 11:00 AM by ande

    Swim Workouts
  9. An interesting excersize in passing and being passed

    by , May 22nd, 2015 at 08:06 AM (Mixing it up this year)
    Masters had 2 lanes Long Course with 9 swimmers in each, with everyone at various speeds. Not a good day for the workout that was given.

    100 free
    4x100@1:45 free
    300 free
    200 free kick
    100 Free
    1700 Free this was fun being passed and passing others while trying not to crash into someone else trying to pass.
    200 free kick
    100 free

    Total 3000 meters
    Swim Workouts
  10. 5|21|15 and yesterday

    10 50s from block

    4 x 50 fr from block on 2:00
    • left shoulder started aching

    12 x 25 flutter kick on 0:50

    200 flutter kick

    500 kick with fins

    300 drill with fins

    10 x new drill on 1:00
    • 12.5 yds fast kick from midpool then flip, but push straight down toward bottom (10 ft) catching bottom with hands, push back up turning upright in process transitioning to 5 vertical kicks, and finally push to kick another 12.5 back to midpool

    5 x 5 vertical kick jump-ups on 1:00 at 11 - 12' deep area
    • difficulty in keeping feet heading to bottom

    10 x 5 vertical kicks on 0:30
    • vertical skull at rest

    12 x 13.5 fast flutter kicking on 0:30

    weights and stretching for 80 min

    Updated May 24th, 2015 at 02:55 PM by __steve__

  11. Week 138 - Thursday

    by , May 21st, 2015 at 10:18 PM (After a long rest)
    I had a busy day at work yesterday and was tired last night. I had a good night of sleep and slept through the thunderstorms that passed through Dallas last night. However when I woke up I had to drive through some torrential rain on my way to the pool. The rain made driving particularly difficult. We have gone from 15ft below normal lake levels in and around the metroplex on the back of a 5year drought to overflowing lakes; all of this since the turn of the new year. I am not complaining because we really need it but at this rate we can start selling water to California

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds


    400 free with snorkel
    6x50 catchup on :50
    16x25 open, close, easy, fast on :40 with fins
    300 easy

    We will be going to 5 rounds of abs next week and I have set a short term goal of 6 rounds before summer Nationals. This set is 100% pain after about 2mins but I can feel improvements already in my core. Today was the first time I was able to do the last lift on the last round on the 90/45/15. I am also thinking of adding some v sits instead of the crunches and maybe the leg lifts we will do raises. It's sick thinking of ways of making this hurt even more but It's been fun with the other guys. When I did this on the road on my own it was hideous but somehow as a group it's not so bad.
    Swim Workouts
  12. Thursday, May 22

    by , May 21st, 2015 at 05:01 PM (The FAF AFAP Digest)

    rehab ex
    planks, 4 x 1:00
    streamline crunches, 2 x 40
    90/45/15 leg lifts, 15
    standing twists, 25 x 3 x 25
    good mornings, 65 x 3 x 12
    seated row, 70 x 3 x 12 (had to go down in weight here)
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3-4 x 8
    combo skull crusher and straight leg lift on bench, 30 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    hip abductor, 100 x 3 x 8

    Yoga, 30 minutes


    Got in some drylands. I wanted to go to an actual hot yoga class, but was too busy. So did some yoga on my own. Teen Fort will be here this weekend, and I am very excited to see her!
  13. Sarasota Y Sharks Masters 5:30 AM Workout 05/22/2015

    by , May 21st, 2015 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    5 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    2 X 50 swim--@ 85/90%-- 1:20
    1 X 100 kick 3:00
    Four rounds--choice

    18 X 100
    6 on 1:40
    6 on 1:35
    4 on 1:30
    2 on 2:00--swim down

    Swim Workouts
  14. IM work

    by , May 21st, 2015 at 07:24 AM (Mixing it up this year)
    My arms felt dead doing fly today. Oh wait maybe that is because I did some heavy weightlifting last night. I have one meet in june with the kids were I will finish up my IMX events.

    This years goals are weight loss first, open water second, swim meets third.

    500 free
    500 free kick w/zoomers
    400@10:00 IM in 8:31
    2x200@5:00 IM in 4:04, 4:01
    500 free w/paddles, bouy & snorkel
    200 free kick w/zoomers

    Total 2500 meters
    Swim Workouts
  15. Wed, May 20

    by , May 20th, 2015 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    400 w/paddles
    100 scull w/paddles
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 burst SDK + cruise
    100 EZ

    4 x 25 back kick @ 100 pace @ :40
    -- I started out too fast (16s) and was doing too many SDKs (12) to sustain this interval for 20 reps. So I did a 100 EZ and rebooted.

    20 x 25 back kick @ 100 pace @ :45
    -- mostly 17 flats, a few high 16s
    -- took 11 SDKs
    -- my finger started hurting from the streamlining, so I desisted after this set
    200 EZ

    4 rounds:
    1 x 100 strong kick @ 1:30
    3 x 50 w/paddles (2 rounds free, 2 founds back)

    100 EZ

    Total: 3100


    I think I need to beef up the taping and maybe tape three fingers next time for more stability. It began hurting in the middle of that 20 x 25 set, but I felt compelled to finish it. I'll probably hit the gym tomorrow, but this will obvi effect my upper body lifting. Gotta love freak accidents ...

    Teen Fort (who is now 20 and not a teen, and hence MUCH nicer) is very excited about her summer. She's doing her summer league coaching again, but will also coach Machine Aquatics (the USA club all three of the Forts swam on at some point).
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 05/21/2015

    by , May 20th, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:30
    50 moderate/50 build to fast

    4 X (4 X 50 1:20
    Descend 1-3 to fast/ #4 is easy

    4 X 200 3:20
    6 x 100 1:40
    200's: descend 1-4 and negative split all 4
    100's: descend 1-3/4-6
    Pull or swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Week 138 - Wednesday

    by , May 20th, 2015 at 08:49 AM (After a long rest)
    Well I survived my big meeting yesterday morning and got through the day with no deodorant(phew). I immediately added an deodorant into my swim bag so I don't have the same issue again. I slept well last night and work feeling pretty good this morning. the pool was setup scy this morning.

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

    main sets
    4x(25 fly on :40, 50 back on :40, 75 breast on 1:10, 100 free on 1:10)
    100 easy
    16x50 with fins on 1min working under-waters and trying to hold :23/:24
    100 easy
    4x(100 kick on 1:30, 25 easy on :40, 2x25 back on :20, 25 easy on :40)

    warm down
    300 easy

    i rigged up my snorkel with a bungee chord which seems to work but the snorkel does move around a little on my head at the turns so I am not sure if this is a permanent solution. I may try another brand of snorkel. I have had 3 finis snorkels and they all have failed in the same spot which is where the clip holding the strap to the snorkel fails. It's a tiny plastic clip. At $35 a snorkel failure due to a 50cent clip seems like a design flaw.

    Todays workout out was really tough. One of my training partners has really stepped up his game over the past couple of months and is pushing me pretty hard which has been good for both of us. Today was swum at a high intensity throughout. The 25,50,75,100 set was tough and we were going :14/:15 on the fly, :33-:35 on the back, :56-:59 on the breast and 1:01s on the free. On the 16x50 Tom wanted us holding a consistent stroke count 8/9 in my case and not surfacing until after the yellow lane marker off the start and walls. Add in holding a fast time :23/:24 and this was a really tough set. I would venture to say this was harder than the way we normally swim it despite the fins. The last main set we swam hard with me holding 1:18s on the kick. My training partner kicked my butt on these holding under 1:15s. He was hauling on the kick. On the 25s back I was holding :15s. I worked my underwaters.

    My my left shoulder is now hurting so I am going to see an ortho doctor in the next week or so. One of the guys on our team has been to an ortho who works with the Dallas Cowboys and apparently is very good so I will try to see him. Fingers crossed it's nothing major.
    Swim Workouts
  18. Trying to sprint .... Not happening

    by , May 20th, 2015 at 07:58 AM (Mixing it up this year)
    This was hard for me since I just can't move that fast

    200 free
    2x300 free w/ paddles &bouy
    5x100@1:50 free w/paddles

    6 times thru
    4x25@:30 free odds fast
    2x50@1:00 free odd fast
    :30 rest

    200 free
    100 free

    Total 3000 meters
  19. Workout 05/19/15: evening

    by , May 19th, 2015 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    Had a good day off today, starting with a drug task force meeting this morning then a trip to Albany with my wife for some shopping and lunch at Red Robin. The rain held off and it ended up being a beautiful day. Headed to Masters ...

    200 swim, 100 kick, 100 pull
    4 x 25 burst and cruise
    2 x 100 pull (focus on pull)
    1 x 200 swim DPS
    1 x 400 neg split (2:31, 2:25 = 4:56)
    1 x 200 breath control (6,5,4,3, repeat)
    2 x 100 pull (focus on pull)
    4 x 50 descend on 1:10
    100 loosen
    I then reordered everyone underwater
    (Masters/Rec/2000 yds/4 min)

    It was a good swim. Greg, Brent, Tim, and Carol joined me in the water. I felt good on the 400, which was our challenge swim for the night. It was good to take everybody with the GoPro. It was a bittersweet night though, as Brent will be leaving in a few weeks to move to Germany; I'll miss his a friendship and partnership in open water swims.
    Swim Workouts
  20. Week 138 - Tuesday

    by , May 19th, 2015 at 08:42 PM (After a long rest)
    I had a big meeting at work this morning and had to bring work cloths to the pool and headed straight to the office after practice. I spent time last night making sure I packed and was prepared. Despite this I always forget something and of all things I forgot my deodorant. I believe the chlorine in my body got me through the day but it adds to the stress knowing something was not in place this morning. Today was dry land and an easy swim.

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds


    400 free with snorkel
    6x50 catchup on :50
    8x25 open, close, easy, fast on :40 with fins
    200 easy
    Swim Workouts