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  1. Week 192 - Wednesday

    by , June 1st, 2016 at 09:51 AM (After a long rest)
    I had a good night of sleep. I woke up with my right elbow very sore and stiff. I am planning on going to see someone about my elbow this week.

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

    main sets
    12x50 drill, build on :50
    3x4x25 free done as open,close,easy,fast on :35
    16x50 on :55 at 200 race pace
    100 easy
    4x(2x50 choice drill on 1min, 2x50 done as 25 underwater, 25 streamline dolphin kick on 1min)

    warm down
    200 easy

    On the 16x50s i was out in :25 and then held :26/:27s throughout. The times were fine but oh did I hurt. Despite my times being quite consistent over the last few attempts at this set I have been all over the place feel wise. Today I was whooped.
    Swim Workouts
  2. Week 192 - Tuesday

    by , June 1st, 2016 at 09:45 AM (After a long rest)
    Despite it raining nearly all weekend I had a terrific weekend of coaching and hanging out with my family. I even managed to finish my fence project out back on Saturday.

    This is morning I did some dryland and then did an aerobic swim.

    15mins on stationary bike
    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. Due to my elbow I backed off and did not do the power roller or the m divine ball today.
    2x(3 X shoulder band exercises)

    Pool was setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    10x200 pull with paddles and bouy on 3mins holding 800 pace
    300 easy

    i held 2:19s on the 200s. I was amazed at how consist not I was today. I felt pretty good.
    Swim Workouts
  3. Workout 05/31/16: evening

    by , May 31st, 2016 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    Good swim tonight at Masters. The water was measured at 81.3 degrees - I think it was a little warmer, but a nice change from 84-5.

    1 x 300 swim
    2 x 150 on :10sr (50 swim/50 kick/50 swim - with snorkel)
    3 x 100 on :10sr (pull - snorkel and buoy - I did total of 5)

    9 x "25's" - streamline deep width of pool, swim to shallow, streamline shallow width, swim to deep)

    2 x
    - 75 on :10sr (50 free, 25 non-free [kicked])
    - 25 easy
    - 50 IM drill

    4 x 50 even pace on 1:05 [held 35's]
    100 loosen and out
    (Masters/Rec/2500 yds/60 min)
    I swam with Greg and Tim tonight while Nicole was on her own. She didn't want to work on streamlines with us so we had the added challenge of not running to her - no collisions !

    Here is a picture I took over the weekend as my wife and I enjoyed a motorcycle ride. We pulled off the road near a river for a snack, and arrived home before a thunderstorm rolled in.

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 06/01/2016

    by , May 31st, 2016 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:30
    2 x 150 2:45
    2 x 100 1:45
    3 X 100 kick 2:30
    1 X 100 swim

    1 X 400--50 stroke/50 free
    Fins optional

    4 x 50 choice 1:20
    Descend 1-4--#4 @ 100%
    1 X 100 easy

    4 X 50 strong 1:15
    4 X 50 easy 1:00
    Two rounds--choice

    4 X 50
    1/3: easy
    2/4: blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  5. 5|30|16 SCM

    SCM yesterday
    20 x 50m on 1:00 - 41's
    14 x 30m on 1:00 as 15m UWDK / 15m br or bk

    SCM today
    10 x 25m fr nb on 0:50
    10 x 30m on 1:00 as 15m UWDK / 15m br
    20 x 15m on 2:00 free almost AFAP

    I will never be faster at UWDK, basic physics (long femor bones). I can flutter kick UW faster than dolphin. Since UWDK is still more streamlined at off-block speeds, I plan to do just a few and transition to surface with early flutter kick and breakout.
  6. Sarasota Y Sharks Masters 5:30 AM Workout--05/31/16

    by , May 30th, 2016 at 12:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 100. 2:00. 1:45
    2 X 150. 2:45. 2:30
    1 X 200. 3:30. --
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick. 2:30
    6 X 50 kick. 1:20
    50's: first 25 fast

    12 X 50. 1:15--#12 on 2:00
    Every third fast
    8 X 50. 1:20--#8 on 1:50
    Every other (even swims) fast
    4 X 50. 1:30
    All 4 fast
    $$All 50's are choice

    1 X 300. 5:00
    1 X 200. 3:20
    1 X 100. --

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  7. Sat-Sun, May 28-29

    by , May 30th, 2016 at 10:40 AM (The FAF AFAP Digest)
    Sat: Swim/LCM/Solo @ Lebo

    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 50 burst + cruise kick @ 1:10
    50 EZ

    Main sets:

    16 x 50
    odds = 100 pace @ 1:00 (5 swim, 3 kick)
    evens = EZ @ 1:3-2:15
    200 EZ

    -- switched to short course
    10 x 50 DPS /paddles
    odds = free
    evens = back
    50 EZ

    Total: 2600m

    Sun: Swim/LCM/Solo @ Lebo

    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles

    Main sets:

    10 x 50 burst + cruise kick @ 1:10
    100 EZ

    10 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    8 x 50 DPS free w/paddle
    100 EZ

    Total: 2250 m


    Our neighborhood outdoor long course meter pool opened this weekend with adult only lap swim from 11:00-12:00. An hour isn't the much time for a workout, but probably sufficient for me right now in my de-conditioned state. The water was absolutely freezing. They didn't get the heater fixed and running until Friday night. The temperature was 72 on Sat and 77 yesterday -- at the surface. Brr! Not being used to long course, I was pretty tired after yesterday. Off to yoga this afternoon.
    Swim Workouts
  8. Week 191 - Saturday

    by , May 28th, 2016 at 10:27 PM (After a long rest)
    I slept a lot yesterday and expected to struggle sleeping through the night but ended up sleeping for more than 10 hours last night. I even woke up groggy and sleepy. I guess my week caught up with me and I was tired. My elbow was a little better this morning but still sore.

    I had had to cut today's practice a little short because I was coaching the senior group but I still managed to get a good LCM workout in.

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

    mains sets
    16x100 on 2mins at 400 pace
    6x50 kick on 1min

    warm down
    200 easy

    the 16x100s hurt today and I started out feeling horrible. I was able to hold 1:06 through 13 and then the guy in the next lane put on fins so I ramped up my speed and we got to race. It was a lot of painful fun. I went 1:05,1:03, and 1:01. It took me a long time to catch my breath at the end of this set and despite drying myself off I sweat for a good 30 minutes after the end of practice and looked a mess. It's so weird how despite being whooped you can still push when someone in the next lane pushes and you get into a race.
    Swim Workouts
  9. 5|27|16 SCY SCM

    300 easy warmup
    50 AFAP from block (27 - lol)

    SCM (punishment for being slow)
    8 x 50 fr AFAP on 4:00, 32's lol (at least this is a very slow pool)
    6 x 15m on 2:00 UWDK from side dive
    10 x 15m on 1:00 UWDK / 15m bk or br

    Brushed bottom of pool again with knees, pealing off the scabs there for same reason last week.

    The SCY just didn't seem right, after searching for excuses I decided to google map measure it (32.968676, -79.997178) makes sense now. I'll bring tape next time

    25 min of weight,

    Updated May 27th, 2016 at 07:46 PM by __steve__

  10. Week 191 - Friday

    by , May 27th, 2016 at 03:58 PM (After a long rest)
    I went to bed early last night and had a good night of sleep. I decided a few weeks ago to take the day off work today and have a long weekend. This morning I had masters and then coached my senior group. My right elbow is Really bothering me and I am going to have to do something about it. No matter how I do the exercises and PT it still hurts really bad.

    Today was scy

    warm up
    600 free with snorkel

    main sets
    4x(2x25 no breather fly on :30, 2x50 free fast on 1min, 2x100 IM on 1:30)
    16x25 kick on :30, odds dolphin, evens flutter, all done on back in streamline position with as much under water as possible
    8x125 on 1:50 as 100 free, 25 back afap

    warm down
    200 easy

    i was on just make the fly mode on the 25s, 1:08s. On the back I was coming in on :20s. The 125s I was really pushing the 100free turning around 1min and then working the back. I was whooped today.
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 05/30/2016

    by , May 27th, 2016 at 01:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20

    6 X 100 2:30
    Choice--perfect technique swims

    6 X 50 1:20
    odd: 25 sprint/25 easy
    even: build to race finish

    $$$$ RACE PACE SET $$$$
    3 X 100 broken @ race pace 5:00
    Choice--broken :10 @ 50

    4 X 200 pull 3:20
    Descend 1-4

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  12. Thursday May 26

    by , May 27th, 2016 at 12:57 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    streamline crunches, 2 x 50
    TRX knee ins, 10
    DB hammers, 20 x 3 x 15
    kettlball swings, 25 x 3 x 10
    DB bicep curls, 3 x 10
    power wheel roll outs w/knees on bosu, 3 x 10

    Yoga, 20 min

    Walk with dog, 2 miles


    I haven't set foot in the pool since getting back from Canadian Nationals. I decided to give my body a complete break for a few days. I've also been extremely unmotivated. While I have no trouble putting the meet disaster behind me, I'm feeling somewhat burned out. I've been training hard for many months, battling tendonitis and health problems. I'm a bit tired of fighting the good fight. I'm tempted to just goof off for awhile and enjoy the summer. I need to make a decision on training soon bc I had planned on swimming at a LCM meet in Texas with my team the end of July. At this point, after a lot of tapering and illness, I'm not sure I could really even be in decent shape for the meet even if I just do 50s. For me, long course 50s bear little resemblance to short course 50s ... On the other hand, we don't have a long vacation abroad this summer, so the timing is good for a meet. And I would have 7-8 weeks to train (I wouldn't rest much). Gotta decide soon ...
  13. Week 191 - Thursday

    by , May 26th, 2016 at 05:20 PM (After a long rest)
    My wife has been feeling sick on and off for a few weeks and has had breathing problems. I ended up leaving San Francisco early due to my worry about my wife's condition. I ended up getting on an early evening flight from San Jose which got me into Dallas around midnight. I was really tired but happy to be home and glad that my wife was feeling a little better. I decided I would work from the house today and swim at lunch.

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

    Main Sets
    8x100 kick on 2mins
    200 easy
    10x50 on :50 with snorkel to my feet at 1000 pace
    200 easy
    10x50 on :50 with snorkel to my feet at 500 pace

    Warm down
    200 easy

    This did not look like it was a hard workout at all but I was tired and I had to work hard to make this happen. I was holding :29/:30 on the first round of pace 50s and :28/:29 on the last round.
    Swim Workouts
  14. SCY 5|26|16

    800m run in 3:05

    weights - legs, lower back, rear deltoids

    200 warmup
    10 x 50 fr on 1:00 0:20 rest
    10 x 25 fr, fast hypoxic on 1:00
    300 drill with fins
    1 x 50 fr from block 26.0 per vid
    1 x 50 fl from block 30. high

    Plan was to get a good side view video the 50 fr to send off for analysis (coach Mark). Bribed a lifeguard to film it but he didn't walk with the camera fast enough as instructed, and it was shaky. Plus, I was slow off the block and in the turn - I'll just wait for the next opportunity. After the free I set the camera down to film and did a 50 fly that hurt soooo bad after that people were asking if I was OK, LOL. My legs locked out climbing out of the pool - felt like daggers were stuck in them (weights last night + RP 50's today).

    Updated May 26th, 2016 at 05:25 PM by __steve__

  15. Week 191 - Tuesday

    by , May 26th, 2016 at 05:11 PM (After a long rest)
    Despite putting a lot of water proof sunscreen on my back during yesterdays workout the back half of my body fried. I was very sore before I even got in the pool. Despite this it was a lot of fun swimming with Patrick again. Every time I swim with Patrick I feel like I am swimming with Royalty, its weird!!! Patrick is so well known and everyone is so nice to me when I am with him. I think I have found the best way to drop in on teams and that's to hang with Patrick. Thanks mi amigo.

    Warm up
    300 free
    4x75 IMO as kick, swim, drill on 1:15
    8x50 free on :40 descend 1-4 and 5-8
    12x25 IMO as smooth, fast, power kick on :30

    Main sets
    3x200 with snorkel on 2:45 descend 1-3 to mile pace
    400 IM on 6mins
    2x200 with snorkel on 2:45 negative split and descend 1-2 to 1000 pace
    400 IM on 6mins
    200 on 2:45 at 500 pace

    Warm down
    200 easy

    I screwed up on the last 200 and thought it should have been a 500 and as such decided to throw paddles on. I went pretty strong for 250 and realized no one else was swimming, so stopped and discovered I screwed up.

    Despite having to cut this a little short, this was a good workout and as usual I had a lot of fun. Mesa is another great pool.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 05/27/2016

    by , May 26th, 2016 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    6 X 50 kick 1:20

    4 X (3 X 50 1:15 #3 on 1:30
    Choice--Alternate moderate, build, fast

    2 X 150 cruise 2:30
    1 x 100 fast 2:00
    Four rounds--pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 05/26/2016

    by , May 25th, 2016 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:20
    5 on 1:15

    12 X 100 FRIM 2:00
    FRIM=sub free for fly

    1 x 50 fast
    1 X 50 easy
    2 x 50 fast
    1 x 50 easy
    3 X 50 fast
    1 x 50 easy
    4 x 50 fast
    1 X 50 easy
    5 x 50 fast
    3 X 50 easy--warm down
    All 50's choice on 1:15

    Swim Workouts
  18. Workout 05/24/16: evening

    by , May 24th, 2016 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    I had a great time in Boston with my son on Saturday. We were able to meet up with aunt for lunch at a place where they had never eaten and I did once fifteen years ago...

    We then walked to Fenway and watched the Red Sox come away with a great win. Yesterday my father-in-law came over to help me with some foundation work on an addition we put on the house a few years ago, and then my wife and I put in our garden and finished up some odd landscaping projects.

    Made it to Masters tonight:
    200 swim/150 kick/200 pull/200 im drill
    9 x 50 on 1:10 (breathe right, breathe left, b/c by 50) plus 50
    4 x 100 descend, rest :20, :15, :10 (1:11, :10, :08, :06) plus 50
    4 x vertical kick into 50 at 80%
    6 x 75 on :10sr (kick, swim, pull) with snorkel
    200 snake swim as warm down
    (Masters/Rec/2550 yd/60 min)
    Good swim with Tim, Carol, and Julie. The 100 descend was tough, and we focused on translating the vertical kick into our horizontal swim.
    Swim Workouts
  19. 5|24|16 SCM

    Drylands yesterday:
    Plyometric parkbench hopping - 20 each (spent about 15 - 20 seconds for each rep)
    • hop on the seat platform form ground, hop on the tabletop, hop down to the seat platform on other side, hop down to ground with a fully loaded land to then jump AHAP in streamlined position

    Weights - chest, back, shoulders, arms and abs

    SCM today (outside)

    No details but did a variety of everything, drills, kicking, 8 second sprints, UW's, USRP, basically had fun in the sun and water. About 80 minutes

    Recently started swimming in briefs, bought two (tyr amazonia and a tyr fusion). Never used briefs before, had always been jammers. I feel faster wearing them for some reason.

    Greenville LCM meet, June 18 and 19
    Distance Stroke
    3 50 LCM Free
    8 100 LCM Free (50 fr SR)
    9 50 LCM Back
    16 50 LCM Breast
    22 50 LCM Fly
    23 200 LCM Free (50 fr SR)

    Updated May 24th, 2016 at 10:47 PM by __steve__

  20. Week 191 - Monday

    by , May 23rd, 2016 at 10:45 PM (After a long rest)
    I had a busy swimming weekend swimming masters Saturday, then coaching two sessions of Senior Circuit with a level 2 meet wedged between the two sessions. Sunday was just as crazy busy with a Senior Circuit session followed by a mad dash to the airport to make my flight to Phoenix. Long story but a big champion in a very influential position in our largest customer is retiring and I wanted to spend time with him and his replacement before he departed.

    Patrick, Kurt and I had arranged to do a 90 minute workout at the Cactus Aquatic Center. Patrick reminded me to bring sunscreen which I liberally applied. As I am writing this report I am officially half lobster with the entire back of my body(head, neck, back, legs and believe it or not heels) being scarlet. It was worth it but boy am I sun sore. To say I am pasty is like calling snow tanned . In fact we have a young masters swimmer whose nickname for me is Iceland.

    The workout was a modified version of a kids workout I wrote a few weeks back and as it turned out it kicked our butts. Kurt officially did the best but we all have it a good go.

    Warm up
    400 free with snorkel
    4x75 done as kick,drill, swim on 1:10
    8x50 build on :50
    8x25 done as open,close,easy,fast on :30

    main sets
    1x100 free on 1:05
    1x100 free easy on 1:20
    2x100 free on 1:05
    1x100 free easy on 1:30
    3x100 free on 1:05
    1x100 free easy on 1:40
    4x100 free on 1:05
    1x100 free easy on 1:50
    5x100 free on 1:05
    1x100 free easy on 2mins
    6x100 free on 1:05

    2x(200 working distance per stroke, 100 fast, 200 working distance per stroke) with 30 seconds rest after each 500

    warm down
    100 easy

    The 100s on 1:05 were tough and I ended up struggling on the round of 5 and skipped #3 before finishing 4 and 5. I then put paddles on for the last 6x100s and made them. There was some confusion on the 500s but we got it figured out.

    I so wish I could train with Patrick and Kurt regularly. I know i would benefit from swimming with them. I am going to join Patrick tomorrow morning for another workout before flying to San Jose. Patrick and I will both be in the bay on Thursday and schedules permitting we will get to swim together for a third time this week.

    I have an awesome team in Rockwall but I think one of the things I miss the most from college is the training with with people who are better than me and can push me every time I get in the pool. I am very fortunate that I have more opportunities to swim with really fast masters swimmers due to both my team and my travel.
    Swim Workouts