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  1. Workout 12/05/14: noon

    by , December 5th, 2014 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    Staycation through the end of next week, and very much welcomed at this point. My wife is in Berlin, Germany, visiting our two (exchange) kids and their families through the end of next week, so I am in charge of taking care of the projects I've neglected over the summer and trying to keep the house clean. Two teens don't help to facilitate that last objective! I was able to get in a short swim today at lunchtime ...

    200 free/200 back/200 im drill
    50 kick/100 pull
    100 kick/200 pull
    4 x 50 on :60 (25 perfect free into FAST stroke IMO)
    50 kick/100 pull
    100 loosen and out
    (Solo/Rec/1500 yds/25 min)

    I read a devotional earlier this week that was swimming related, which is not the easiest to find ...
    Michael Phelps, in hot pursuit of an earth-shattering eight Olympic Gold Medals at the 2008 Beijing games, finishes his flip-turn in the 100m butterfly in 7th place and trailing by almost a full body length. Surely, this deficit was insurmountable. Incredibly, Michael was able to close the gap, literally winning by the tip of his finger. When the times posted on the giant scoreboard, everyone was stunned. Even the underwater replays seemed to defy logic.
    You can click the link to read the whole devo here (scroll to the top)

    Updated December 5th, 2014 at 02:33 PM by rxleakem

    Swim Workouts
  2. Week 114 - Thursday

    by , December 5th, 2014 at 01:09 PM (After a long rest)
    Today was supposed to be a lot smoother than it turned out. I seemed to be hurrying all day. I had a work commitment where I needed to speak on a panel for a regional industry group on connected society. Specifically how the design and construction of buildings can benefit from networked buildings and employees. I was not expecting much from the event but it was actually good fun. Anyhow as a consequence I decided yesterday I was going to grab an extra hour of sleep this morning, head to my panel discussion and then swim, before shaving, packing and getting to the airport for a 4:45pm flight to LA. I somehow got it all done but i did not stop all day. In hindsight it was good because I did not really think about the meet but bad because I am sure I have forgotten something. It would not be so bad if I did not have to pack for the meet, training next week, work and some social events with friends while I am in LA. I guess I will find out how well I did with the packing next week.

    Today's swim was a meet warmup and two 25s with bungee cords followed by a loosen down. I felt really good.

    400 swim with snorkel
    6x50 catchup on :50
    4x100 kick
    4x50 swum as 25 smooth, 25 build on 1min
    2x25 with bungee cords
    400 easy

    I have the 100 free and 200 back tomorrow, the 400 free and 100 back Saturday and the 200 free and 50 back on Sunday. I am going to try to hold my taper next week and swim the LPA memorial meet with my daughter next weekend.
    Swim Workouts
  3. 12|4|14 LCM

    by , December 5th, 2014 at 09:35 AM (Blog)
    2000 warmup of drills, back, and kicking

    5 x 100 free on 2:00 as 50 easy/50 fast with hydra fins and snorkel
    • fasts: 30-30-30-30-30

    2 x 260 free in the 13m wide area of the pool

    Happy with 5 consecutive 0:30's (fins). On the 5th, LA accumulated and another would've been slower so I called it at five.

    Finding a long warmup is more important than I had thought. With the 2K warmup I did not have the gasping/wheezing experience I had on Monday, where I thought easing my way in with a moderate 0:33 effort would get things going properly. Goal is to find my ideal event warmup routine, I'll try a similar 1000 warmup next time.

    Had a 6 hour episode of chills, fever, and shivers last night. Felt better this morning but feel drained. Plan to take it easy several days.

    Updated December 5th, 2014 at 04:05 PM by __steve__

  4. Tues-Wed, Dec 2-3

    by , December 4th, 2014 at 12:09 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ LA Fitness

    Didn't feel like driving to Pitt and still under the weather. So I did an easy workout at LA Fitness.

    600 various
    100 scull
    100 chest press fly
    4 x 50 single arm fly
    50 EZ
    10 x 50
    -- 25 breast @ 100 pace + 25 EZ
    -- 5 w/fins, 5 w/o. last one AFAP
    150 EZ
    5 x 50
    -- 25 fly w/fins @ 100 pace + 25 EZ
    100 EZ
    4 x (25 AFAP + 75 EZ)
    100 EZ

    Total: 2350


    Wednesday: Swim/SCY @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 x 25 burst SDK @ 100 pace + cruise @ :45
    50 EZ

    6 x 25 burst SDK (AFAP + cruise @ 1:00
    100 EZ

    9 x 25 AFAP + 75 EZ @ 3:00
    -- one of my swimmers was there and we did 8 of these together
    -- mixed them up, some w/fins, some w/o
    -- I was still feeling tired, but my times were dead on
    100 EZ

    8 x 50
    odds = free w/paddles & fins
    evens = EZ backstroke kick
    50 EZ

    Total: 2750


    Whew, I was beat after the AFAP 25s. Still not totally recovered. One good thing about not doing much the last week is that my shoulder feels much better. I'd say it's about 85% healed.

    So glad that Worlds are on Universal Sports. It was amazing watching Belmonte Garcia set the two world records.

    Article on Russian doping:

    Updated December 4th, 2014 at 12:33 PM by The Fortress

    Swim Workouts
  5. Week 114 - Wednesday

    by , December 3rd, 2014 at 07:02 PM (After a long rest)
    I had a good night of sleep and generally felt good this morning. During practice I felt good but then we did a broken 200 free and despite going pretty quick I felt a little stiff at speed. I am sure this was nothing and just the taper playing mind games with me.

    400 free with snorkel
    6x50 catchup on :50
    3x(200 free with snorkel on 2:40, 150 kick on 2:40, 100 IM on 2min)
    200 easy
    200 broken as 50,100,50 with 10 seconds at 50, 15 after the 100 afap
    500 easy

    hot tub for 10 minutes.

    On the 200s with snorkel I descended going 2:15,2:10, 2:07, the kick I went very smooth holding 2:15s, and the IM's I went 1:08,1:08,1:07. I felt easy and strong. On the broken 200 I went 1:47 with splits of 25,55,27 which I was happy with but felt stiff on the last 50. Tom said I looked good and I believe the time is 3 seconds faster than I went on a similar broken 200 ahead of worlds. Tomorrow we are doing a meet warmup and a couple of fast 25s and then I head to LA tomorrow evening. Cant wait to catchup with Patrick, swim in some fast races, and have some good old fun in LA!!
    Swim Workouts
  6. Workout 12/02/14: evening

    by , December 2nd, 2014 at 11:05 PM (Maple Syrup with a Side of Chlorine)
    Full pool at Masters tonight:

    2x (200 swim/100 kick/100 pull) plus 200 IM drill
    8 x 25 FR drill together
    6 x 50 FR (I taped)
    100 pull
    6 x 25 Build
    100 kick
    4 x 25 burst and cruise
    100 Pull
    (Masters/Rec/1750 yds/45 min)
    The lanes were full and I was able to tape two folks that have not been filmed before. I taped in Sept so it will be good to see how progress is coming with regards to stroke technique.

    I ended up registering for the BU meet next weekend, but only for one day. I will be heading down on Saturday for 100 bk, 50 br, 200 fly, and 100 free. With my lack of consistency in training I opted for the one day to help support swimming in our region, and I like the BU pool.
    Swim Workouts
  7. Week 114 - Tuesday

    by , December 2nd, 2014 at 09:28 AM (After a long rest)
    I had a good nights sleep but the alarm came too early this morning. I was a little sluggish in the water also today but this was a stretch swim so it did not matter too much. I felt ok by the end of the workout but it took some effort to get motivated this morning.

    400 swim with snorkel
    8x50 catchup on :50
    4x100 kick with fins on 1:30
    4x100 swim on 1:30
    50 underwater with fins
    50 fast with fins
    50 underwater with fins
    50 fast with fins
    200 easy
    Swim Workouts
  8. 12|1|14 LCM / drylands

    by , December 1st, 2014 at 06:57 PM (Blog)
    5 x 100 on 2:00 free as 50 fast / 50 easy with fins and snorkel
    • 33, 31, 29, 31, 31

    That's all

    Did not warm up properly. It had a negative effect as I couldn't catch my breath. I ran out of steam recovering on the 3rd effort. Trying to recover and breathe on the following "easys" through a restricted snorkel orifice just about made my ears pop.

    8 x 95 - 100m run on 0:40 (20 sec rest)

    Back, legs (100 reps on leg press machine), abs (100 situps on slight incline situp bench), shoulders

    Updated December 2nd, 2014 at 04:00 PM by __steve__

  9. Blog Catch Up

    by , December 1st, 2014 at 03:47 PM (The FAF AFAP Digest)
    Not a lot to report for the last five days ... I got whacked with a nasty head cold over the Thanksgiving break and it is still lingering.

    Wed: 60 minutes of drylands with Teen Fort

    Thur-Friday: nada

    Saturday: About 2200 easy at the Sewy Y with Teen Fort and Fort Son. Didn't have any energy to do anything fast.

    Sunday: Teen Fort and I joined Jim and Bill at the Sewy Y and did the following:

    600 various
    8 x 50 @ 1:00
    -- I used fins and went 12.5 UW each length
    8 x 25, SDK to 25m @ :45
    50 EZ
    10 x 75 @ 200 pace @ 1:15 + 25 fast @ 100 pace @ :45
    -- I did most of the 75s kick w/fins
    100 EZ
    another 8 x 25 SDK to 15m @ :45
    8 x 25 @ 100 pace @ :45
    100 EZ

    Total: 2850

    Monday: some drylands


    I was dead after Sunday's effort. Today, I went to the gym with Fort Son, but reduced my weights from usual and didn't do too much. I am swimming at a little Y meet on Sunday at Sewickley (25 fly + 50 breast + 25 back). You have to swim in 3 meets to preserve your ability to swim in the championship meet in April. Don't know if I'll be at that meet. It's the same weekend as Zones. But we'll see. I don't think I'm going to bother traveling for a SCM meet. Between being sick and trying to get the thyroid back on track, I just don't feel like it.

    I am psyched about the breaststroke rule change. I always do my dolphin kick in a streamline in practice.

    Updated December 1st, 2014 at 04:29 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2014

    by , December 1st, 2014 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post of the week. Heading out on a team trip.

    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 1:40
    4 X 75 1:20 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 x 50 kick 1:15

    4 X 75 free--descend 1-4--1:15 #4 on 2:00
    4 X 50 stroke--choice-- 1:15 #4 on 2:00
    Three rounds

    2 x 50 cruise 1:15
    1 X 100 fast 2:15
    Three rounds, choice.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Week 114 - Monday

    by , December 1st, 2014 at 09:39 AM (After a long rest)
    I woke feeling great this morning. I have been feeling better and better for a few days now and fingers crossed this will continue to my meet starting on Friday. Today was a mix of aerobic swimming and some short speed work from the blocks.

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

    main sets
    3x500 with snorkel on 6:30 swum aerobically
    12x50 odds swum as back on :45, evens swum as back drill on 1min
    6x100 kick on 1:45 easy
    100 easy
    2x25 AFAP from a dive with a turn
    1x50 AFAP from a dive

    warm down
    300 easy

    10minutes in the hot tub stretching.

    I felt very strong and smooth in the warm up and this feeling held up throughout the workout today. On the 500s I was asked to hold a nice constant speed and to concentrate to my feet going over straight at the turns. I descended these and went 5:45, 5:37, 5:30. the 50s were hard because the flags at the turn end had been altered by the diving team yesterday so I had no real indicator of where the turn was so I had to rely on stroke count. I still managed to hold 30-31s on these. I went very easy on the kick and held 1:30s. The speed work from the dive felt good. On the 50 atom timed me and he said I went 22.89 which is a really fast time for me. It felt fast and strong and i was surprised it was so fast due to a few technical mistakes on the start(my hands separated due to my hands not being locked tight enough) and turn(shallow flip and I was pushed off on the surface of the water).

    Tomorrow is a stretch swim with 2 race pace 100s but nothing crazy. It's pretty much stay loose and cruise into the last few days of the taper. I have a busy work week so it will be interesting to see if I can stay relaxed(obviously that's my goal).
    Swim Workouts
  12. Week 113 - Sunday

    by , November 30th, 2014 at 11:28 AM (After a long rest)
    Inside two weeks of my taper meet I like to be in the pool everyday and those of us swimming next week were given permission to swim at the pool this morning. I took advantage of the opportunity(along with my daughter) and swam an easy 2k. I felt a little tight across the shoulders but by the end of the stretch swim I felt pretty good.

    400 swim with snorkel
    8x50 catchup on 1min
    8x50 kick on 1min
    4x50 pull on 1:30
    2x25s free from the blocks focused on start and break out
    2x25s back from blocks focused in start and underwater
    100 easy

    we spent about 10minutes in the hot tub which is a rare treat during taper.

    After swimming my daughter and I grabbed some breakfast together. This was my second day on the spin that I have eaten a huge breakfast burrito and if today's anything like yesterday, I won't eat until dinner as a result. My daughter is so much fun and I am so lucky to have one on one time with her. My son and I were going to go driving over at the high school together this morning but he decided he did not want to do that today so I need to find something else to do to engage him. My son and I did go to Interstellar together on Saturday and I must say it's probably one of the best films I have seen in a long time. We both had tears in our eyes and he could not stop talking about it afterward(this is usually a good indicator he enjoyed himself)! Good stuff.
    Swim Workouts
  13. Week 113 - Saturday

    by , November 29th, 2014 at 01:19 PM (After a long rest)
    I felt good this morning and was looking forward to today's workout. Tom decided that those of us tapering would change up today's workout which I was glad about. Instead of doing 8x100s at 500 race pace he said I had to do the first 4 but could then decide how I wanted to do the last 4.

    Warm up
    5x200 with snorkel on 3mins
    12x50 kick on 1min

    main set
    4x100 on 2mins swum at 500 race pace, finishing with a turn
    2x100 easy on 2mins
    1x100 on 2mins swum at 500 race pace, finishing with a turn
    1x100 easy on 2mins
    500 with paddles and pull bouy easy
    4x25 from a dive on 1min afap

    warm down
    200 easy

    i felt really good right away today and tried going smooth in the warm up. The 100s I felt great and held 54-55s to my feet which is way faster than my desired 500 time. I think a combination of more energy from rest and Mr Unruh in the lane next to me got me swimming pretty quick today. After doing 2 easy 100s I dropped another second on the other fast 100 going 53. All these were from a push and I felt good. The 500 was a good stretch swim and then the fast 25s were swum strong. I did not pay attention to my times on the 25s instead I was focusing on my streamline off the block. I felt good today.

    After practice Steve Unruh and I had breakfast together and spent an hour chatting swimming. Despite us being ultra competitive there is huge mutual respect and I am lucky to be able to call Steve a friend. If he reads this, I still plan on kicking his butt at the blue bell challenge at Nationals(500 free is both our favorite scy events and he challenged several of the guys who will compete for the 500 at Nationals to a pint of blue bell ice cream).
    Swim Workouts
  14. 11|28|14 post-thanksgiving weight training

    by , November 28th, 2014 at 07:52 PM (Blog)
    Incline BP on guided squat rack using 14" wide grip
    • 7 x 5 reps of 135, 145, 155, 165, 175, 185, 195

    BP on guided squat rack using 14" wide grip
    • 3 x 4, 3, 2 reps of 215, 225, 235

    Single leg step-ups on to bench (supersetted with the BP exercises)
    • 7 x 5 reps

    Seated DB curls on inclined bench (supersetted with the BP exercises)
    • 5 x 10 reps of 10, 20, 25, 30, 30

    Calf raises using guided squat rack
    • 6 x 20, 10, 10, 5, 3, 3 of 135, 225, 315, 405, 455, 505

    Single arm upright rows supersetted with standing hyperextensions using bar
    • ​3 sets

    Updated November 28th, 2014 at 10:13 PM by __steve__

  15. Week 113 - Friday

    by , November 28th, 2014 at 03:27 PM (After a long rest)
    I had a great nights sleep and felt much less sore and stiff today. I got a rare opportunity to swim with Mr Steve Unruh who visits Rockwall from time to time to visit family. It's always fun swimming next to Steve and its a great feeling swimming stroke for stroke with someone. Despite our obvious differences(I am 6'5 and he is not, he is hairy and I am not&#128515 we are highly competitive but are good friends. Today was a longish taper workout with a mix of fast short stuff and longer aerobic stuff.

    Warm up
    8x100 free on 1:30 with snorkel

    main sets
    12x50 kick on 1min
    6x100 back on 1:45 getting heart rate up
    12x25 at 100 pace on 1min
    3x500 free with paddles ascend 1-3 on 6:30

    warm down
    200 double arm back

    i felt much better on the warmup today. I don't know if it was swimming next to Steve or I just felt better but we were holding 1:05-1:06s on the warmup and I felt good. On the kick I was holding 40s and again felt great. The transition 100s I did back and descended 1-5 from 1:07-1:03 and then went easy on number 6. On the fast 25s I was holding 11 high/12 lows and felt good. On the 500s I did the first one on 5:25 and backed off about 15 seconds per 500. I felt good and I am excited about next weeks meet.

    Tomorrow we have 500 race pace day and Tom said we are only doing 8x100s this week so it should be a good day. Following tomorrow's practice I really drop yardage and float most of the week with a few fast 25s and 50s but nothing else fast until the meet on Friday. I still have to figure what I am doing on Thursday before I head to LA in terms of work and swimming but it will figure itself out. I have no idea what sort of times to expect swimming SCM and in some ways it's nice knowing what I swum last season unrested and unshaven as my targets.
    Swim Workouts
  16. Week 113 - Thursday

    by , November 27th, 2014 at 11:00 AM (After a long rest)
    I had a long massage last night and am I sore this morning. I was really knotted up on my back, shoulders and Lats and this morning I was really sore. I had arranged to do a stretch out swim at our pool this morning with a couple of my team mates and my daughter. We swam an easy 2k and by the end I felt really good. It's was especially fun having my daughter swim with me and she is now able to go on our send offs.

    400 free with snorkel
    6x50 catchup on :50
    4x100 kick with fine on 1:20
    6x100 free on 1:30
    300 easy(back, double arm back, free by 100)

    after er the swim my daughter decided she wanted to off the diving boards and we then hung out in the hot tub. Good simple fun! I have a lot to be thankful for this Thanksgiving. Now I am off to try to persuade my son to go and watch Interstellar with me; I suspect we will end up at dumb and dumber too basked on his comments last night!
    Swim Workouts
  17. Workout 11/26/14: noon

    by , November 26th, 2014 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with my son's school bowling during their half day today, and then the snow arrived. Looks like we have a few inches so far, with up to foot or more on the way before morning. The Running of the Turkeys is on for tomorrow, but I'll probably bag it due to the weather. I was able to get in a quick swim today after bowling:

    200 Free/200 Back/200 IM drill
    2 x (50 kick, 200 pull, 100 swim with AP)
    200 loosen and out
    (Solo/Rec/1500 yds/25 min)

    We'll be heading to my brother's house for Thanksgiving dinner tomorrow with some sides and desserts. Well, after we get some shoveling done. Enjoy the day, everyone
    Swim Workouts
  18. Week 113 - Wednesday

    by , November 26th, 2014 at 07:25 PM (After a long rest)
    I had a pretty restless night of sleep. I have been congested but my wife has a full blown cold; which I think I may have inadvertently passed along. She says itís a cold, but I am pretty sure mine was a virus, due to the fever. Either way itís my fault so I canít complain about the restless sleep.

    The restless sleep did not affect my swimming although I am still kind of achy and sore in the pool. Despite this I am swimming fast and I am very optimistic I am going to have a great meet at SPMS next weekend.

    Todays workout was the taper version of our race pace 200 day. We have reduced the number of repeats and increased the send off time and today was swum at a faster than 200 pace 50s(I wish I could hold 4 like today).

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

    Main sets
    12x50 kick on :50
    3x100 IM on 1:40 getting heart rate up and stretching out the arms
    8x50 on 1:15 at 200 race pace finishing with a turn
    200 easy
    5x200 with snorkel and cardio cap on 3mins swum as active recovery

    Warm down
    100 double arm backstroke

    On the first kick 50 I went 40 and then held 42s on the rest. Despite feeling pretty awful I felt better than yesterday's kick set. The IMs I held 1:09s. Tom said he was giving us more time on the race pace set and wanted me going faster than my 200 pace. I started the set with a 24 and then held 25s for the next 4, 26s on number 6 and 7 and finished with another 25 on the last 50. The rest of the workout was swum aerobically. Despite having a really good race pace set I still felt hideous. Tonight I am off for a massage which I hope helps over the next week or so.
    Swim Workouts
  19. 11|26|14 LCM

    by , November 26th, 2014 at 03:09 PM (Blog)
    300 fr easy with snorkel
    700 of easy drills/bk with fins and snorkel

    10 x 100 fr (with fins and snorkel) on 2:00 as 50 fast / 50 easy
    • fasts were 30's and 31's

    6 x 50 flutter kick on 2:00 with snorkel

    300 of drills, br and bk

    2 x 250 fr with snorkel in 12.5M wide area
    • worked turn - glide to dolphin - streamlines

    300 super slow speed fr (like 1:00+)
  20. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2014

    by , November 26th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 250 4:15 4:00
    3 X 50--descend-- 1:00 :50
    Three rounds. Round 1 left, rounds 2&3 right.

    1 x 200 kick

    12 X 50 1:05
    odd: easy
    even: fast
    All choice

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke 2:30
    Two rounds

    17 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:25
    2--swim down-- 2:00

    Swim Workouts