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  1. Workout 06/24/15: morning

    by , June 24th, 2015 at 10:18 AM (Maple Syrup with a Side of Chlorine)
    Just a quick swim this morning to stretch out a bit ...

    200 Fr/200 Bk/200 IM drill
    600 shark swim
    (Solo/Rec/1200 yds/20 min)

    Looks like a beautiful day to have off. Planning to join the Berkshire OW gang tonight in a lake that will be new to me. If all goes well, pics to come later.
    Swim Workouts
  2. Job stress, YUCK!

    by , June 24th, 2015 at 07:26 AM (Mixing it up this year)
    Sometimes I think it would be easier just to get an easy job and lower my lifestyle. I might actually be happier. When you think about it you spend most of your life at work. Thankfully I have swimming to keep my mind off the stress for a little while.

    300 free
    4x50@1:00 free
    300 free w/paddles & bouy
    8x25@:30 free

    500 free w/paddles & bouy
    400 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    100 free w/paddles & bouy

    4x50@1:00 free golf stroke count 48, 48, 46, 46
    4x100@1:50 free w/paddles & bouy
    4x50@1:00 free golf stroke count 46, 46, 47, 46
    3x100 free

    Total 3600 meters
    Swim Workouts
  3. 6|23|15 SCM

    1000 recovery
    500 flutter kick board/snorkel
    4 x 14m on 1:30 AFAP flutter

    Did LCM yesterday, and SCM on the 21st and 20th

    Won't be going to any LCM meet this year due to priorities. Unfortunately, I currently feel better than ever for a LC 50fr. I did however purchace a GoPro and plan to be on Vacation in Aruba next month, maybe I can get an unofficial time at a LCM pool there
  4. Week 143 - Tuesday

    by , June 23rd, 2015 at 09:59 AM (After a long rest)
    I had a massage last night and my shoulders loosened up pretty good. I woke up earlier than usual this morning and again got to the pool before 5am.

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose 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
    400 easy

    I hurt on the last two rounds of the abs. Despite this I am thinking about adding another twist to the abs set to interrupt the pattern since I have read that the body gets used to doing sets and adapts. The set takes 36 minutes so I don't have much more time I can add, so I am thinking of mixing up the abs but following the same pattern.
    Swim Workouts
  5. Week 143 - Monday

    by , June 23rd, 2015 at 09:54 AM (After a long rest)
    I woke up feeling pretty good this morning. Our pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    12 x 100 done with snorkel as 50 streamline kick, 50 free on 1:40
    8x200 pull on 2:40 odds build, evens fast
    100 easy
    12x50 with fins on 1min odds 25 underwater streamline free kick, 25 perfect stroke, evens 25 underwater back kick, 25 perfect back

    Warm down
    200 easy

    I swam great today. I was holding 1:30 on the kick/swim which was tougher than I thought it would be. Perhaps the streamline kick was not as easy as kick with a board. On the 200s I held 2:25s on the build and 2:20, 2:17, 2:15 on the fast 200s. I felt good on the last one in particular. On the 50s with fins I made 25m underwater on all of them and on a couple even went more like 30m underwater.
    Swim Workouts
  6. 1 hour swim today

    by , June 23rd, 2015 at 07:16 AM (Mixing it up this year)
    Just needed to do a long swim today so swam for 1 hour. Completed 3300 meters in that time then warmed down with a 200 easy.

    Next long swim will be July 7. I have to pick a week I am not on call at the hospital.

    Total 3500 meters
    Swim Workouts
  7. Lane leader

    I rested yesterday as I usually do on Sundays. Shared a lane at the Texas Swim Center this morning with Larry, Kristy, and several others. I led our lane for the entire main set. After practice Whitney commented that leading is "20% harder" than drafting, which I believe.

    Warm up:

    4 x 200 as 150 free/50 drill, IM order

    Main set, 2 x through (pulling the second round):

    6 x 100 @ 1:30, averaged 1:24-1:25, which isn't great
    6 x 50 @ 1:00, six breaths
    5 x 100 @ 1:25, averaged 1:23
    5 x 50 @ 1:00, five breaths

    1 x 800, kick with fins--skipped this

    4100 meters

    I really need to hold 1:20s on a set like this, but is was Monday and I was leading the lane, so I will cut myself some slack.
  8. Sometimes you're the Cat & sometimes you're the Mouse 6-22

    by , June 22nd, 2015 at 01:57 PM (Trying to Train Smarter, Not Just Harder)
    This week I am the Cat!
    So happy to see that I am finally on target as far as my FLOG goes. Took me long enough to catch up. Happily, I have a new fellow aficionado of distance who is willing to do that last little bit of workout with me, that I have traditionally been doing on my own. She is goofy - training for the Ultraman! And needs to pick up her distance in the pool - she has been going only about 2500 per workout, but now is intent on getting her distance up to 4000 per workout.
    I've been feeling a lot stronger lately - it might be the weights, not sure, but I am not only the oldest, but the fastest lately. I'm sure Marci is tired, and maybe Grady too, but I am a LOT faster lately - and the longer we go, the farther ahead I am. It is different, that's for sure. I will ride this train and enjoy it for as long as I can.

    I was super lucky & must have been looking extremely sexy, as I got blessed with lots of men in my lane of varying abilities. Two of them did try to hang in there with me on the 12 x 50's, but with the rest I felt like I was swimming an obstacle course. Wonder why they can't get in the next lane over with someone who is just leisurely going back & forth?
    600 back/free
    300 kick
    2 x 300 pull, steady state
    12 x 50; 2 @ :45, 1 @ 1:00
    (number 11 was a killer)
    4 x 150 free/stroke/free @ 2:45 (easy/recovery)
    6 x 200 alt pull w/out paddles & back/breast
    Total: 4000 LCM

    NEXT week, we are going to pick it up to 4500/workout - maybe even tomorrow, with a little bit less chatting between sets. THIS week, I am going to Girls Camp - I leave right after swimming tomorrow morning, and won't be back until Friday. I get to be the lifeguard & "assistant" nurse, lol. Plus I'm teaching a couple of classes. I'm excited to go, all my best friends from Church are counselors too.

    Updated June 22nd, 2015 at 02:23 PM by Celestial

  9. Sat-Mon, June 20-22

    by , June 22nd, 2015 at 01:42 PM (The FAF AFAP Digest)

    Did a 5 mile walk-job on the treadmill watching OITNB.


    Swim/LCM/Solo @ Lebo

    2600 m, can't remember what I did anymore.

    Heated Vinyasa Flow, 75 minutes


    Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast kick + 25 EZ)
    50 EZ

    Main sets:

    24 x 50
    odds = @ 100 pace various @ 1:00
    evens = EZ @ 1:15-2:00, depending on traffic

    -- had to switch to SCY ....

    250 EZ
    20 x 25 kick w/fins @ :30
    -- 4 fast, 1 EZ
    100 EZ
    5 x 50 back w/paddles @1:00
    100 EZ

    Total: 2150 LCM/1200 SCY


    I was pretty happy with today's swim. My 100 pace 50s were all very solid, and 12 of them is a bunch for me. I went to adult swim from 11-12. I was a little bummed that we didn't get in until 11:10 bc of kiddie lessons. I hope that doesn't happen every day. I am planning on going to Lebo a fair amount this summer to take a break from all the driving.
    Swim Workouts , Running , Yoga
  10. 12 days off, 3 practices then a meet

    by , June 22nd, 2015 at 11:32 AM (One Stroke at a Time)
    Summer Sizzler-- Dad's Club

    I had continued to swim pretty regularly (3-4 times a week) until two weeks ago. I went on vacation to the big island in Hawaii for a week. I swam a tiny bit but mostly just while snorkeling. I came back and had kids things to do and then chemotherapy (still with a 46 hour infusion every other week). I started swimming again last Thursday and swam 3 long course practices (3K, 3K and 3.6K) on Thursday, Friday and Saturday am. I entered the meet at Dad's Club at the last minute. It was a fun, short meet. I swam the following:

    100 back-- 1:21. This is only the second time I have swam this in Masters and surprisingly this was faster than the first time. In contrast, the other three events were the slowest times I have swum in masters but not by a lot.
    100 fly- 1:23
    100 breast 1:32
    400 IM 6:12

    My fly was definitely a struggle (The 100 time was about 7 seconds slower but this was the first time I have swum this since starting chemo two years ago). I could tell I hadn't really swum much LC when swimming it. My 400 IM was a second slower than last year but the fly by itself was three seconds slower. So my half full glass tells me the last 300 was 2 seconds faster. This week might be tough for swimming with my kids activities (There are summer league or club swim meets 6 of the next seven days) but I'll try to get there at least three times. I/m thinking about zones in 3 weeks with maybe a reprise of the Nationals schedule (200 fly/back/breast/IM) plus relays if we have the people.
  11. Well well well

    by , June 22nd, 2015 at 07:26 AM (Mixing it up this year)
    It's official I am now a Swimming Official! Of course my swims this weekend were not the best but they were ok considering the amount and type of work I was doing.

    Today I lead the fast lane. Where was every one?

    3x200 free #1 swim #2 kick #3 pull
    3x400 free w/paddles & bouy
    3x300 free w/paddles & bouy
    3x200 free w/paddles & bouy
    3x100 free SLOW

    total 3600 meters
    Swim Workouts
  12. Workout 06/20/15: morning

    by , June 20th, 2015 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a nice evening yesterday with Preston at a campfire hosted by one of the new professors at the college. Lots of folks young and old enjoyed games, snacks, conversation, and of course S'mores! I didn't try this fishing pole device, but the little ones had a great time with it.

    Masters this morning ...

    2 x (100 swim/50 kick/100 pull) [did an extra 100]
    200 Dolphin Dives (into and out of walls) [extra 50]
    2 x 150 on 3:00 90% effort [did 200 free: 2:13 and 2:14]
    1 x 200 recovery on 5:00 [extra 50]
    4 x 75 on 1:45 90% effort [did 25 kick/50 swim IM rotate/25 pull]
    1 x 200 recovery on 5:00 (50 swim/50 kick) [extra 50]
    6 x 50 on 1:30 FAST as group
    300 loosen and out
    (Masters/Rec/2750 yds/65 min)
    Nice workout with some fast efforts at the end. We same in the same lane (with is two wide) and rotated position. Greg, Kevin, and a new swimmer MG joined in the fun!

    After the pool I joined my wife and her friend picking strawberrys at the farm where we have a CSA for the summer. Great day.

    Tonight we went to annual community Relay For Life event and walked a couple of miles together in honor of those battling cancer. We have been going since my mom passed away 15 years ago, sometimes on a team but always taking strides.
    Swim Workouts
  13. Frisco Ford Aquatics Long Course Meet

    by , June 20th, 2015 at 04:38 PM (After a long rest)
    My daughter and I had meets today, so my wife and mother went with my daughter while I went on my own. My daughter had the tougher of the two meets with me entered in 50s and a 200IM while my daughter was entered in the 100,200 back, 100,200 fly and 100,200 breast. I arranged to meet a couple of my team mates and car pool together to frisco which is about a 40minute drive from rockwall.

    The Frisco pool was similar to Mr Unruhs pool at Nitro in Austin where the outside windows roll up like a garage door which allows for a nice cross wind. The pool was a 6.5 ft deep Myrtha pool but the lanes were very narrow.

    I did about a 1200m warmup and then swam fly,back,breast and free. There were very few entries and as such the events went very fast and almost as soon as I was done with the breast the 200IM was getting on the blocks and I chose to skip the IM. Despite this one no show I had a good day and was pleased with all my events going:

    28.4 fly
    30.06 back
    33.98 breast
    25.8 free

    Despite being very happy with all these swims I have a lot of room for improvement. In particular the fly I hit both lane lines with my arms. Off the start I hit my left hand pretty good and then clipped the lane line with my right hand towards the end of the 50. I felt like my back was a good swim and had a much better start than I had at nationals but was a little miffed I did not dip under 30. Considering I went 30.0 at worlds this is a great time for me and gives me a lot of hope to go well under 30 when rested and shaved. The breast was probably the biggest surprise. I had a really good start and felt really good through about 30m where I felt the guy in the next lane and tried picking up my tempo which caused me to loose my great pull and the last 20 felt quite rushed. I had a great start on the free and was clear of everyone else by 25. I felt like I lost a little focus on the second 25 and did not finish very well. This is the fastest I have been unrested as a masters swimmer. I also really enjoyed this one because I had a 19,21 and 31 year old in my heat and it's always nice to whoop up on the younger guys. My only regret is I could not do the 200IM but I will do it at another meet.
  14. Week 142 - Friday

    by , June 20th, 2015 at 04:15 PM (After a long rest)
    I was beat again this morning. I bought my daughter a new MIO alpha indigo watch on EBay a few weeks ago($80 instead of $170). The watch is pretty awesome and has a water proof heart rate monitor and the indigo specifically is designed for peeps with small wrists. My daughter has been using it every day and itís a great tool for her to understand how much she is pushing on given sets. Her coach has started setting her targets not based on times but based on heart rate. This morning I asked if she would lend it to me to give it a try and it was pretty awesome. I discovered that my at rest pre practice heart rate was 44, which I was a little concerned at first but some of the medical folks in my training group assured me that it was a good thing and an indication that I was in great shape. I tried really hard today on multiple sets but again to my surprise struggled to get my heart rate above 170, with only one 170+ heart rate measurement, which occurred on the 8x100 set. I am not sure if I can borrow the watch in future but I may look at getting one myself!

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

    Main sets
    12x50 kick on 1:05
    12x50 with snorkel done as odds - 25 doggy paddle, 25 afap, evens Ė 25 underwater, 25afap on 1:15
    8x100 free with snorkel on 1:25 done as 2 smooth, 2 fast
    12x50 kick on :55

    Warm down
    200 easy

    I was holding :45 on the first kick set
    On the doggy paddle 50ís I worked on the catch and then went for it on the 25 afap and my heart rate was 150ish. On the 8x100s Tom told me to hold sub 1:15s on the smooth and sub 1:10s. I held 1:09/10s throughout. The last kick set was tough and I was touch and go holding :53-55s. I found today very tiring and abs are still hurting from Tuesday and Thursdays workouts.
    Swim Workouts
  15. Saturday June 20, 2015

    Shared a lane at the Texas Swim Center with Dick, Larry, Mariah, Sharon. Christian coached using Whitney's workout. I felt more rested this morning; the later start time helped.

    Warm up:

    3 x 300 as 150 swim, 50 kick, 100 IM

    Main set:

    4 x 300 @ 4:40, 80%; held 4:15 on the first three and felt smooth (HR = 132), went 4:08 on the last one
    4 x 50 IM order @ 1:00, 25 fast/25 easy
    4 x 300 pull @ 4:40, 80%; held 4:15 on the first three, went 4:07 on the last one
    4 x 50 IM order @ 1:15, 37.5 fast/25 easy
    4 x 300 @ 4:40, 80%; held 4:15 on the first three again (En2), went 4:07 on the last one
    4 x 50 IM order @ 1:30, fast; went :33 high on the free

    5100 meters

    Solid endurance workout after a good week of training. I believe at this point that I am capable of equaling my meet times in the 800 and the 400 from last summer, but I want to go faster than that in San Jose.

    Updated June 20th, 2015 at 03:21 PM by gull

  16. "Fast" Friday June 19, 2015

    I felt pretty rough this morning after yesterday's practice and not sleeping well last night. To be honest, I really have not slept well since I turned 50 and my sleep pattern changed, but that is another story. I shared a lane with Larry, Dick, Joe, Kristy. Whitney coached.

    Warm up:

    20 minutes choice followed by 4 x 50 as 25 fast/25 easy

    Main set:

    4 x through--

    4 x 100 @ 2:15
    1 x 50 fast
    1 x 50 easy

    Round 1 was @ 85%; I held 1:20, which didn't feel great. The 50 was forgettable (:35)

    Round 2 was @ 90%; I held 1:19, but that didn't feel great either. However, my HR was only 138, which for me corresponds to En2 (anaerobic threshhold). So my perceived level of effort was higher than my actual level of effort.

    Round 3 was @ 95%; I held 1:18 and still wasn't feeling the love. My HR, though, was still 138.

    Round 4 was @ 98%; I went 1:16, 1:15, 1:14, 1:14, 400 race pace. I actually felt pretty strong on these. Go figure. I raced Ned in the next lane and was able to hang with him. Should have checked my HR but didn't.

    After some easy recovery swimming, we swam one more fast 100 from a push.
    I went 1:11 high, which was a solid swim for me to end practice.
  17. Friday, June 19

    by , June 19th, 2015 at 03:59 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

    500 various
    4 x (25 scull + 25 DPS free w/paddles)
    50 EZ to deep end
    4 x (25 shooter + 25 EZ w/fins)
    50 EZ

    Main sets:

    2 x 50 burst + cruise

    16 x 50 w/fins
    odds = @ 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    4 x 100 up tempo back kick w/fins @ 1:45
    100 EZ

    5 x 50 back w/paddles @ 1:15
    150 EZ

    Total: 2900 m


    I was pretty beat today from yesterday's dryland double. I knew almost right away that I wouldn't be doing any AFAP work. The shoulders and quads were too fatigued. It's almost always a mistake for me to stay in the gym more than 60 minutes, and I think I was there for almost 90 yesterday ... I need to book a massage, haven't had once in ages and ages.
    Swim Workouts
  18. Workout 06/19/15: noon

    by , June 19th, 2015 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    With life getting into the way a bit this week, I ended up dry more than I had planned to. We all went out for dinner on Monday, then Lena and went to a celebration for the administrator of Preston's school who retired this year. Johnson has made the trip home to China after spending the year with us, so a bit of sadness descended Wednesday as he left. I have been ramping up drylands in the form of pushups, chinups, and ab work.

    I was able to get into the pool this afternoon:

    200 Free/200 Back/200 IM drill
    500 Shark Swim
    16 x 50 on :45
    (1st 50 = IMO Fast, then dps free mixed with pull 2-4; repeat)
    4 x 75 on 1:10 (kick, IMO fast, pull)
    100 loosen and out
    (Solo/Rec/2300 yds/50 min)

    I entered nationals on Monday and signed up for events on Thursday and Friday. It was cool that it lines up with a college road trip with Preston, so now we need to plan some other outings in the CLE area. I think an Indians game and also the NFL HOF will make it onto the agenda.
    Swim Workouts
  19. Friday, June 19, 2015

    by , June 19th, 2015 at 10:24 AM (Trying to Train Smarter, Not Just Harder)
    This week hasn't gone quite the way I thought it would. Had a pretty decent workout on Monday, Weight Tuesday, and then, blah. Worked ER Monday night, and then didn't sleep well - kept waking up all night & was exhausted all Tuesday as a result - went to bed at 7:30 that night - tried to swim on Wednesday morning & was so sluggish - then I slammed my hand into the lane line & I was like - FINE! PLUS, on the oh so jolly side - realized I had left my swim bag at home, so had no underwear etc., not even a towel & had to go home before work. It was not my morning. Thursday I was definitely recovered and back in form, thank goodness, and I swam pretty well today as well - but I'm kinda tired after swimming hard two days in a row.

    Thursday, just me & Marci - all I really remember was that it was 4000 LCM going pretty darn hard the entire time. She makes me WORK.

    Today, Marci & I, Grady & Stephanie, and a sometimes swimmer, Jamie - and a bozo that didn't belong in our lane, kept going down the middle - would push off right as we were about to go on an interval, yada yada yada. We were in 2 lanes, and he was in the other one - felt sorry for Marci and Jamie (but not sorry enough to change lanes, lol!!) Anyway, we had to adjust what we did since we had Bozo to avoid.

    600 back/free
    400 kick
    1000 pull: do 150 build, 10 sec rest then 50 sprint, 10 sec rest then 50 sprint 15 sec rest & repeat
    10 x 50 "Indiana IM" on 1:00
    10 x 50 hard/easy by 50 on 1:00
    600 pull no paddles
    400 odds and ends cool down
    Total 4000 LCM

    Water is really warming up with these 100 degree days - despite the aerator. I've found a new way of pulling I think - actually I think I'm finally mastering the EVF, and when I decide to employ it, it is amazing how easily I can catch and pass people that I usually don't. Enjoying this newfound speed.
  20. Easy Warmup for tonight

    by , June 19th, 2015 at 08:41 AM (Mixing it up this year)
    Just an easy one. I didn't feel particularly strong today so my 800 might be a piece of garbage tonight. That is ok since I am more focused on weight lose than speed right now.

    500 free
    500 free kick w/zoomers
    5x100@2:30 free at pace went 1:39, 1:36, 1:35, 1:34, 1:35
    500 free kick w/zoomers
    500 free EASY

    Total 2500 meters
    Swim Workouts