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  1. Week 147 - Saturday

    by , July 25th, 2015 at 10:35 AM (After a long rest)
    So yesterday I would have used the word "hideous" to describe how I felt in the water and today it was a new day and I felt "smooth". Isn't it a funny sport how you can go from feeling so bad to feeling oh so good in 24 hrs. I am still not feeling easy speed but we are still 10 days out. Today felt like I am on track for a great Nationals. I will keep telling myself that anyhow!

    Today was setup scy due a special Olympics at the pool later in the day.

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

    main sets
    12x50 build on 1min
    8x100 on 2:15 at 200 race pace or better
    4x(150 kick on 2:15, 50 under water on :45) with fins

    Warm down
    8x50 on :50 DPS

    i held :29s very comfortably on the build 50s which I was happy with. On the race pace set I swam this as best average rather than race pace and held :54/:55s throughout. I felt smooth. The kick and 50s DPS were swum very easy as active recovery and warm down.

    I I am going home to ice the knee and then have an easy couple of days before another long week next week in Orlando. If anyone has ideas of places to swim LCM I would appreciate some input. Thanks.
    Categories
    Swim Workouts
  2. Thur-Fri, July 23-24

    by , July 25th, 2015 at 10:13 AM (The FAF AFAP Digest)
    Thursday:

    Drylands:


    rehab ex
    rear delt fly, 60 x 4 x 8
    glute isolator, 50 x 4 x 6 each leg
    seated row, 70 x 4 x 8
    good mornings, 70 x 4 x 8
    straight arm dips, 75 x 3 x 25
    deadlift, 65-70 x 4 x 6
    tricep press, 70 x 4 x 8
    standing broad jumps, 10
    hip abductor, 110 x 3 x 6
    bicep press w/15 lb DBs, 3 x 8
    explosive leg extensions, 90 x 3 x 15
    flutter kicks on bosu, 2 x 100


    After drylands, because it was such a beautiful day, I took our dog on a 5 mile walk.



    Friday:

    Heated power yoga, 5 min


    it's amazing how much easier yoga is when you do it as the first workout of the day!

    Swim/SCY @ Sewickley masters

    Warm up:


    500 various
    100 scull
    4 x 25 shooter + 25 EZ

    Main Sets:

    7 x 50 @ :50
    50 EZ

    8 x 25: 1/2 SDK + 1/2 cruise @ :45
    4 x 25: 1/2 SDK + 1/2 sprint @ :45
    -- I didn't sprint on these on the second half. Just did the first half fast instead
    100 EZ
    2 rounds: 6 x 50 + 100 EZ
    X = fatest time
    1 = X + 3
    2 = X + 2
    3 = EZ
    4 = X + 1
    5 = EZ
    6 = X
    4 x 25 shooter + 25 sprint @ 2:00
    -- I did these as 25 shooter + 25 EZ bc I was wasted after the last set
    100 EZ
    1 x 100 sprint
    -- I did flutter kick w/fins, :58
    100 EZ
    1 x 50 sprint
    1 x 100 EZ

    Total: 3050


    ~~~~~~~~~~~~~~~~~~~~

    My shoulders were fatigued by the time I got to Sewy last night, probably from the combo of weights + yoga. All those down dogs and chatarungas really work the shoulders. I was pretty tired and hadn't done much sprinting, so it seemed hard. Today, I'm taking completely off, which is good bc I've been at it 11 days in a row since getting back from vacation. Very timely day off too, as I have a baby shower and graduation party to attend. Hope everyone enjoys their weekend!
  3. Week 147 - Friday

    by , July 24th, 2015 at 09:52 PM (After a long rest)
    I was tired this morning and I think my work week caught up with me. The pool was setup LCM.

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

    Main sets
    10x50 kick on 1min
    6x100 back on 1:45 getting heart rate up
    3x(4x50 with fins on 1min done as open, close, easy, fast)
    4x100 with paddles working on DPS

    Warm down
    200 easy

    i used my snorkel on the kick set and did streamline kicking, on the back I felt hideous but went 1::15-1:17s. On the open, close, easy fast I felt better and on the 50 fasts went 25s(with fins). The DPS I was holding 27 strokes per length. I felt pretty crappy today as I often do as we come down in distance.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 07/28/2015

    by , July 24th, 2015 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    2 X 150 2:45
    3 X 200 3:45

    1 X 100 Kick 2:30
    1 X 100 swim 2:00
    Five rounds

    8 X 50 -choice- 1:20
    Descend 1-4/5-8
    #4 and #8 @ 100%

    6 X 50
    odd: blocks-25 sprint/25 easy
    even: build to race finish

    $$$$$$$ RACE PACE SET $$$$$$$
    1 X 100 or 200--BLOCKS

    Meet swimmers warm down

    4 X 250 4:00
    build final 100

    WARM DOWN
    Categories
    Swim Workouts
  5. Trying to keep up

    by , July 24th, 2015 at 08:02 AM (Mixing it up this year)
    300 free
    4x100@1:45 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free drill
    100 free

    3 times thru
    3x100@1:40 free w/paddles & bouy
    300 free w/paddles & bouy

    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  6. Workout 07/23/15: noon

    by , July 23rd, 2015 at 10:53 PM (Maple Syrup with a Side of Chlorine)
    Quick lunch time swim today.

    200 free/200back/200 im drill
    600 shark swim
    100 easy
    2 x 200 [with fast 25's from midpool, three total per round]
    100 loosen and out
    (Solo/Rec/1800 yds/45 min)
    -----------------------------------

    Had fun on our tour of Vermont yesterday...
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 07/24/2015

    by , July 23rd, 2015 at 12:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth/5-8: descend to fast

    3 X 200 free 3:30
    Negative split all 3

    8 X 50 kick 1:20
    1 X 100 easy swim

    6 X 50 build/choice 1:20

    3 X (start-turn-finish

    1 X 50 blocks @ 100%
    3 X 50 easy warm down 1:15

    optional for 800/1500 swimmers:
    10 X 50 @ pace 1:00
    Categories
    Swim Workouts
  8. Taper, day 9. Ready to rock.

    We had an early (0530) practice at the Texas Swim Center this morning because of TAGS. The touch pads were in. Shared a lane next to the UT women's team (not again!) with Mark, David, Colin, Jim, and Larry. Whitney coached.

    Warm up:

    800 free

    Main set:

    5 x 100 @ 1:35; swam behind Larry and caught a nice draft, holding 1:19-1:20 easily

    Rested for a minute while my lane mates continued the set (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1@ 1:15) then went 4 x 100 @ 1:30 at 800 race pace with Whitney timing (no draft)--1:17, 1:18, 1:19, 1:18

    300 easy

    2000 meters

    I fly out to the West Coast tomorrow evening. I will sleep in tomorrow morning and skip practice, as this has worked well for me in the past. I plan to be shaved and fully rested on Saturday.
    Categories
    Uncategorized
  9. Week 147 - Thursday

    by , July 23rd, 2015 at 08:57 AM (After a long rest)
    I had another night where I woke up at 2am and could not go back to sleep. Yesterday was another long long day and I was whooped when I went to sleep. Today is my last dry land and it was very easy followed by a nice easy swim.

    Weights
    3x(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.
    1x(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

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    4x50 open,close, easy, fast on 1min with fins
    200 easy

    my right knee is still giving me some discomfort both in and out of the water. It's much better than it was so fingers crossed it's on the mend. The bands are really helping with my shoulders and I have not had any discomfort from them in a while. Getting older sucks. I am trying to enjoy the journey but these little niggles along the way get old.



    Categories
    Swim Workouts
  10. Another leg day

    by , July 23rd, 2015 at 07:44 AM (Mixing it up this year)
    Another leg focused day today. Trying to loose the fat on my thighs or atleast tighten up some.

    500 free
    500 free kick w/zoomers
    5x100@3 free w/snorkle as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
    300 breast kick
    500 free
    200 free kick w/zoomers

    Total 2500 meters
    Categories
    Swim Workouts
  11. Week 147 - Wednesday

    by , July 22nd, 2015 at 08:37 PM (After a long rest)
    I went to sleep really fast last night but woke at 2am needing to go to the bathroom but somehow made the decision I did not want to get out of bed and lay there for an hour before getting up and not going back to sleep. I swam ok today and felt pretty decent in the pool. We did our normal Wednesday race pace workout with a small change and a really long high intensity kick set. I was pooped at the end today but happy with my performance. The pool was setup LCM.

    Work is still really tough and I have a lot of balls I am trying to keep in the air and it's very emotionally draining right now. I meet with my boss on Friday and hope to get some of his input on some of my business challenges.

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

    Main sets
    4x100 IM on 1:45 with instructions to go smooth but start to elevate our heart rates
    3x(4x50 on 1min at 200 race pace, 100 easy on 2mins easy)
    100 easy
    400 kick with fins on 6mins
    300 kick with fins on 4:30
    200 kick with fins on 3mins
    100 kick with fins on 1:30
    4x50 fast kick on :45

    Warm down
    100 easy

    On the IMs I held 1:20s and felt pretty smooth. On the race pace set I was faster and easier/smoother than the past two weeks holding :30/:31s throughout. Most were solid :30s. I was pretty tired at the end of the set. The kick I did streamline back kick and really worked my underwaters. I may start playing with a nose clip in practice and try it in some scy races next season. I feel like my underwater are getting better on my back. I held 1:15 pace so got lots of rest. On the 50s kick I was holding :30s which felt really strong.

    I plan on doing a single round of abs tomorrow and an easy loosen up type swim. Hopefully I will get some sleep tonight!
    Categories
    Swim Workouts
  12. Taper, days 7 and 8

    Well into the taper now and feeling fairly smooth in the water. Yesterday I was paged out of practice at 0630 but did manage 1400 meters. Today I shared a lane with Larry, Taylor, Mariah, Sharon, and David. The pool was set up as an eight lane competition course for TAGS. Whitney coached.

    Warm up:

    6:00 swim/6:00 pull/6:00 kick

    Main set:

    16 x 200 as 4 sets of 3 with 100 kick in between rounds; I swam a total of 6 x 200,
    1 - 4 as 25 fly/175 free (aerobic) @ 3:15 averaging 2:50 and 5 - 6 as 50 back/150 free (aerobic) @ 3:15 averaging 2:55.

    6 x 50 @ 1:05, 400 race pace; held :36-:37 from a push

    100 easy

    2400 meters
    Categories
    Uncategorized
  13. Mon-Wed, July 20-22

    by , July 22nd, 2015 at 01:56 PM (The FAF AFAP Digest)
    Monday:

    Didn't have a chance to do much today as Teen Fort was here. I got in a quick 4 mile walk-job before work.


    Tuesday:

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles)
    6 x 50 done as 25 fast + 25 EZ @ 1:15
    100 EZ
    5 x (50 @ 100 pace ( 2 swim, 3 kick) + 50 EZ) @ 3:00
    10 x 50 kick w/fins
    100 EZ

    Total: 2700 m


    Heated power yoga, 60 min

    I ditched out 15 minutes early. I was tired and my stomach has been bothering me some since getting back (another symptom of jet lag, I've read).


    Wednesday:

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    3 rounds with fins:
    1 x 500 kick
    R1 = alternate 50 dolphin + 50 flutter
    R2 = back, alternate 50 uptempo & 50 EZ
    R3 = alternate 50 dolphin + 50 flutter
    50 EZ
    8 x 50 single arm fly @ 1:10
    100 EZ

    The pool shifted to SCY and I did about 650 more all easy.

    Total: 2850 m/650 y


    ~~~~~~~~~~~~~~~~~~

    I was tired today from yesterday's double. Plus, I think it's more exhausting to try to get back in shape in long course rather than short course. So I just went easy today -- though 500 kicks in long course seemed like a looong way. Plus, my shoulders were sore from yoga. The instructor must have called for 10,000 high to low pushups and down dogs yesterday. I'm not convinced chaturangas are the best for the shoulders anyway, but after awhile I quit doing them.

    Pitt is closing for annual maintenance on Aug 1, much earlier than usual. They say it will be closed at least 2+ weeks, but it could be a month. They still need to do some ceiling work. If it's closed a month, that's a huge bummer for me (and for my masters swimmers). I like swimming long course outside, but I do much higher quality workouts inside.
    Categories
    Swim Workouts , Yoga
  14. Sarasota Y Sharks Masters 5:30 AM Workout 07/23/2015

    by , July 22nd, 2015 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    2 X 200 3:45
    2 X 150 2:40
    4 x 100 1:50

    8 x 50 kick 1:20
    #5-8: 25 fast/25 easy

    6 X 100 2:15
    Choice. Perfect technique swims.

    6 X 50
    odd: blocks--25 sprint/25 easy
    even: build to race finish

    $$$$ RACE PACE SET $$$$$$
    2 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    Meet swimmers warm down

    1 X 300 4:30
    3 X 100 descend 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy

    Updated July 23rd, 2015 at 12:07 PM by RickMile

    Categories
    Swim Workouts
  15. When the chemicals are off

    by , July 22nd, 2015 at 07:25 AM (Mixing it up this year)
    Today I came out of the pool with dry mouth. Chemicals were off yesterday and today but today was worse.

    5x200@4 free #1swim #2kick #3drill #4pull #5swim
    4x200@3:20 free w/paddles & bouy
    2x25 EZ
    3x200@3:20 free w/paddles & bouy
    2x25 EZ
    2x200@3:20 free w/paddles & bouy
    2x25 EZ
    200 free w/paddles & bouy
    350 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  16. Week 147 - Tuesday

    by , July 21st, 2015 at 09:48 PM (After a long rest)
    Today was a crazy crazy day with lots of local driving, incredibly hot weather and non stop meetings. I am only now slowing down to write up this mornings workout. I slept great and my knee is feeling much better and the ice the past few days has taken all my swelling down. I don't specifically know what I did but I had some swelling and pain on the right rear of the knee that runs through the knee, right to left. Today I really backed off the abs and even supported my right leg while doing abs so I did not put any extra stress on my knee. I also reduced the swimming today and felt much better as a result.

    Weights
    3x(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.
    2x(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

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    200 back easy


    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 07/22/2015

    by , July 21st, 2015 at 12:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    taper/rest workout
    LCM

    WARM UP:
    3 X 100 2:00
    2 X 150 2:45
    3 X 100 1:45
    1 X 200 negative split

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    2 X 100 kick 2:30

    1 X 100 easy 2:15
    1 X 50 @ 100% 1:30
    Four rounds, choice

    6 x 100 2:30
    #1: easy
    #2&3: 50 strong + turn/50 easy
    #4-5-6: 25 sprint/75 easy

    Nationals swimmers warm down

    6 X 200 pull 3:00
    1-3: 150 cruise/50 fast
    4-6: negative split

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Legs again

    by , July 21st, 2015 at 07:23 AM (Mixing it up this year)
    My arms were so sore I did mostly legs today.

    500 free
    500 free kick w/zoomers
    5x100@3 free w/snorkle as 15m swim/20m kick/15m swim/15m kick/20m swim/15m kick
    500 breast kick
    500 free

    Total 2500 meters
    Categories
    Swim Workouts
  19. Taper, days 4, 5, and 6

    Felt more rested on Saturday; I shared a lane with Larry and Jake in the diving well. Whitney coached.

    Warm up:

    6 x (75 free/50 IM/25 kick)

    Main set:

    12 x 150 as 3 x (3 @ a challenging interval, 1 easy--25 free/25 stroke, IM order); we swam the first two rounds on 1:55 (I held 1:47) and the last round on 1:50 (I held 1:44, pulling the first two repeats, and felt strong)

    200 easy

    2900 yards

    Yesterday I swam an easy 1200 meters in Barton Springs wearing a sleeveless wetsuit. This is about a third of what I usually swim there.

    This morning I shared a lane in the main pool at the Texas Swim Center with Larry, Kristy, Sharon, Andrea. Whitney coached.

    Warm up:

    4 x 300, a mix of swim, drill, kicking

    Main set, twice through:

    5 x 100 @ 2:00, 85%
    1 x 100 easy
    4 x 100, :10 rest (broken 400)

    I swam one round, leading the lane on the 5 x 100 and holding 1:19-1:20 (HR = 144); I swam behind Larry on the broken 400 and went 5:06 from a push (1:15/1:17/1:17/1:17) which was a very strong swim for me. My goal for San Jose is 1:11/1:16/1:16/1:16 which I believe is within reach as I will be shaved.

    300 easy

    2500 meters
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 AM Workout 07/21/2015

    by , July 20th, 2015 at 03:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    LCM

    WARM UP:
    5 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds, round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 3:00
    Four rounds-choice
    100's: Rounds 1-3: strong-85/90%
    Round 4 @ 100%
    Nationals swimmers warm down

    4 x 200 3:20
    4 X 150 2:30
    Pull--last 50 fast on all swims

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts