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  1. Friday, March 13

    by , March 14th, 2015 at 10:17 AM (The FAF AFAP Digest)
    Power Vinyasa Yoga, 75 min

    I ventured out to a different yoga studio yesterday, also only 10 minutes from my house. But the practice was pretty much the same as the heated Vinyasa Flow I have been going to occasionally. I liked the teacher better though -- less touchy feely. I declined to do the hi to low pushups though (shoulder fear). My main beef with vinyasa is that the practice does not appear to include any chest opening exercises.


    Swim/SCY/Solo @ Sewy

    2450 EZ


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

    I was pretty tired on Thursday, but felt energetic the next morning after a good night's sleep. So I decided to double with yoga and a recovery swim. Sewy was doing a sprint workout, but I just cruised everything. Jimby has a dose of sinusitis as well. Spring can't get here soon enough! I'm taking today off, as usual.
    Categories
    Swim Workouts , Yoga
  2. Week 128 - Friday

    by , March 13th, 2015 at 08:39 PM (After a long rest)
    I had a really good heavy night of sleep and woke up feeling good this morning. I felt ok in the pool today but I am definitely feeling months of hard work in my body. I am swimming just fine speed and endurance wise but I feel little aches and pains all the time. I am assuming it's months of training rather than just getting old

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

    Main sets
    8x(4x25 afap on :40, 100 IM on 1:30, 100 kick on 1:40)

    Warm down
    200 easy

    The main set was really hard. I was holding 12/13s to my feet on the 25s and was very consistent on these. On the IMs I went 1:10,1:08,1:08,1:07,07,1:04. The last IM was the fastest I have been in this training cycle and felt strong throughout. The kick on 1:40 was a quick send off and I held 1:25s while using these as active recovery. This set felt really long but with a group of us swimming it together it went quite fast. One of my training partners who has been out for about a month with a bad shoulder swam today and he did great making all the send offs. However, he looked really tired at the end. Fingers crossed he will be back in the pool since he is great to train with.
    Categories
    Swim Workouts
  3. 4200-yard continuous

    by , March 13th, 2015 at 03:57 PM (Alex's swim journal)
    This one was a reprise--a bit longer--of a workout I did a couple of weeks ago; I always love getting to the end of a long one like this and realizing I've just done 500-600 yards of pure kick, or 1200 back... my legs were pretty shot on the last 100 kick.

    4200 SCY/1:20.00

    6 x thru
    --200 fr
    --200 bk
    --100 kick
    --200 pull w/ small buoy.

    BU pool didn't have the larger (or what I thought were regular size) pull-buoys, so I had to use this little tiny thing. On the pull section of the set, coming right off of the kick, I was trying to rest the legs a bit and work the hips, but having the smaller buoy meant I also had to be a lot more conscious of body position (pressing the upper torso) than I usually am on my pull sets I guess. Interesting how that sensation in the water with different equipment can make you focus on different aspects of the stroke.
    Categories
    Uncategorized
  4. 3|13|15 LCM

    1k drill with/without fins
    4 x 50 fr on 3:00 with fins (28-29's)
    3 x 25.6 on 1:30 dive from side flutter kick
    10 x 50 flutter kick on 1:30 (62's)

    Updated March 14th, 2015 at 08:55 AM by __steve__

    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters 5:30 AM Workout 03/16/2015

    by , March 13th, 2015 at 12:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    2 X 150 2:30 2:15
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 400 6:45
    1 X 300 5:15
    1 X 200 3:30
    1 X 100 --
    All swims IM

    1 X 300--neg split--4:30
    6 X 50--up tempo--1:00
    Two rounds, swim or pull

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  6. still coughing after all this time

    by , March 13th, 2015 at 08:26 AM (Mixing it up this year)
    Sound like it should be a Paul Simon song "still coughing after all this time".

    Easy one today because I was just not feeling it today.

    500 free
    500 free kick w/zoomers

    3 x thru
    200 free pull
    2x100 free pull
    2x50 back

    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  7. 4000-yarder at BU

    by , March 12th, 2015 at 04:46 PM (Alex's swim journal)
    This felt really good. Went to the Student Life Center at BU today. The competition pool at the YMCA is closed until further notice for repairs. Turns out that "cold" swim I did there a week ago would be the last one in that pool for a while. Last friday found me at the little 3-4 lane pool in a shed outside the Northside YMCA in Waco--what a contrast! 4000 yards in 90-degree water (air temp hovering in the 50s). Two swims at Deep Eddy this weekend in Austin were shorter: 2100 meters and 1800 meters; water was normal (70) but air temp (40s) and cold drizzle made these really cold swims (this pool is never heated AND it's outside; why can't the Waco YMCA leave its indoor competition pool open for laps when the heater is broken? It's not like there are ice bergs floating by). The last couple of days were baby-bear "just right" at the SLC... go Baylor Bears!

    Since it's spring break the pool was not crowded and I had no trouble getting a lane to myself even though they only have 3 lanes for lap swimming. We'll see how it looks next week when class is back in session. The only problem is a lack of pace clock... I asked, apparently they don't have one. Today I brought my phone to keep track, but yesterday I was stuck squinting at the only little clock they have... on a wall about 20 feet away, with a barely perceptible seconds hand... I wanted binoculars. Anyway, it's tough to keep track of times, but from what I can tell I wasn't going too slowly today. Just tried to relax and stroke it out... worked on breathing a lot (following the website article that was just posted on USMS home page).

    Here's what I did (4000 SCY/1:20.00):

    4 x 200 fr on 3:45
    4 x 50 bk on 1:00
    16 x 50 fr on 1:00 (:40-:45*)
    2 x 100 bk on 2:00 (under 1:40**)
    8 x 100 fr on 2:00 (mostly under 1:30; last 4 actually went on 1:45 instead of 2)
    1 x 200 bk on 4:00 (about 3:30, felt relaxed)
    4 x 200 fr on 3:45 (EZ, just stroking it out)
    4 x 50 bk on 1:10 (very EZ, cool down)

    *couldn't really tell, the second hand was usually coming up to the :45 by the time I got my goggles off and my eyes finally focused--am guessing these were averaging :41-:42)
    **Again, as nearly as I could tell by the time I got my goggles off and could focus on the clock... same can be said for all the other swim times mentioned here.
    Categories
    Uncategorized
  8. Wed-Thur, March 11-12

    by , March 12th, 2015 at 03:31 PM (The FAF AFAP Digest)

    Wednesday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    deadlift, 75 x 4 x 7
    face pulls, 50 x 3 x 25
    HS hi row, 130 x 3 x 8
    explosive leg press, 105 x 3 x 15
    back extensions, 190 x 3 x 6
    landmine windmills, 45 x 3 x 15
    kneeling ab crunches, 150 x 4 x 8
    batwing hold w/15 lb DBs, 3 x :30
    standing broad jumps, 10

    After lifting, I had a 90 minute massage. Good grief, my quads and IT bands were sore.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x (100 + 50) w/fins @ 3:00
    -- UW 15 m each length with open turns
    50 EZ

    Main set:

    2 x (4 x 25 fly w/fins + 100 EZ)

    5 x starts, working on kick count to 15 @ AFAP and 100 pace
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    back (23), breast (26), fly (23), double shooter (20 high)

    5 x 50 DPS free w/paddles
    50 EZ

    Total: 3700


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

    I felt sluggish today, but it didn't effect my times, which were solid. Kinda tired after that effort. I've been doing a lot of HIT work and no recovery swims. I think tomorrow I'm due for one. Pitt is closed, so I will likely head to Sewy to swim with Jim and Bill. Debating whether I also should go to yoga tomorrow or start resting for the Albatross meet next weekend. Alternatively, I would start resting hard on Monday for 5 days. I have the same 5 days drop taper in mind for Zones. If I don't rest some for Zones, my 100 back will suck. I'm really second guessing whether I should have entered that event for nationals. But a 100 fly and 100 back double (plus a mixed relay) on the first day is a bit rough for me.

    Speedo is coming out with a new LZR on 4/1. I must say it looks like the suit for me. I didn't like my Arena Flex that much and it was too big on top. The Speedo suits fit me better, and it looks like they are aiming for the compression that the Arena carbon pros have had. http://explore.speedousa.com/innovat...r-racer-x.html

    I also saw that Matt and Annie Grevers have entered nationals!

    Updated March 12th, 2015 at 04:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Week 128 - Thursday

    by , March 12th, 2015 at 08:39 AM (After a long rest)
    One of my meetings was cancelled yesterday afternoon which enabled me to catch an earlier flight home. I was the very last person on the standby list but somehow I got an emergency row seat. I guess status with American has some perks. As a result of the earlier flight I was back in Dallas at 7pm instead of 11pm and as such had a chance to sit down with my kids who are on spring break before bed which was fun. Unbeknowns to me, my daughter had arranged to swim with a friend this week despite her team not training. She said she wanted to keep the feel for the water ahead of her breakout long course season(her words). I sat there with a huge grin and a great deal of pride as she told me this. I hope for her sake she stays healthy and injury free. Thank goodness she recovered so fast from her elbow.

    I ended ded up going to bed around 9pm(late by my standards) and slept deeply. I woke up about 15 minutes before my alarm was due to go off so got up a little early. I was the only one at the gym from my training group which made it hard to get motivated for some reason. A lot of people are traveling for spring break! Despite my challenge of getting going I lifted and swam and forced myself through the workout this morning.

    10 minutes on vasa swim trainer done as, 1:30 on, :30 off x 5
    3 rounds of (leg press, leg extension, lunges, leg curls, lower back extension) with each round doing 10 reps, at 80%, max, fail effort.
    3x(flutter kick, crunches, leg lift, planks, flutter kicks) done as :45 on, :15 off with 1min between rounds.

    Abs really hurt today!

    400 free with snorkel
    6x50 catchup on 1min
    3x100 kick on 2mins
    200 easy

    i am tired! Hopefully I will get home early tonight. This has been a long week.
    Categories
    Swim Workouts
  10. tired from lack of sleep

    by , March 12th, 2015 at 07:20 AM (Mixing it up this year)
    Sleep is evading me. My head hits the pillow and all I do is cough.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles &bouy holding 1:25
    500 free kick w/zoomers
    broken 500 as 1, 2, 3, 4, 1, 2, 3, 1, 2, 1 where 25's=fl 50's=bk 75's=br 100=fr

    Total 2500 yards
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 03/12/2015

    by , March 11th, 2015 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 50 build 1:00
    1 X 100 fast 3:00
    Four rounds--choice

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:30
    3 X 100 1:20
    1 X 200 3:00
    2 X 100 1:15
    Pull or swim

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  12. Week 128 - Wednesday

    by , March 11th, 2015 at 08:41 AM (After a long rest)
    I felt good this morning and had a decent night of sleep. One of my challenges when I travel is food. I like it and when I travel if I am not careful I will eat unhealthy and in large quantities. Last night I felt tired and hungry so decided to get a subway sandwich to go which was pretty healthy although I did eat a foot long and was still hungry when I was finished(probably could have eaten another 6inch sandwich for sure). I guess all the time I am working out its not the end of the world.

    Warm up
    400 free

    Main sets
    6x100 on 2mins swum as 25 kick,50 drill,25 swim
    10x50 kick on 1:10
    100 easy
    8x50 on 1min at 200 race pace
    200 easy
    8x50 on 1min swim as 2x(3 at 200 race pace, 1 easy)
    200 easy
    12x25 on :45 alternating free from block and back from push

    Warm down
    100 easy

    I found the water warm today and seemed more winded than usual on the warm up and transition sets. I still had a good main set and held 26.0-26.5 on the first set of 50s(faster than my goal time). The coach was reading out splits which was great. On the second set of 50s the coach told us to go faster than the first round and I went 25.0-25.3s on this set(most certainly faster than my 200 pace). The 25s from the blocks were fun and on the last two frees I let rip and went 10.3 and 10.2 which I was really happy with. Not 200 pace but good fast swimming. I have enjoyed swimming with Indy Masters and they are a fast fun group.

    Sent from my iPhone
    Categories
    Swim Workouts
  13. This is taking too long to go away

    by , March 11th, 2015 at 07:21 AM (Mixing it up this year)
    This head cold needs to leave!

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy holding 1:26
    200 free kick w/zoomers on back
    broken 500 IM 1-2-3-4-1-2-3-1-2-1 where 1=fl 2=bk 3=br 4=fr
    300 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  14. Workout 03/10/15: evening

    by , March 10th, 2015 at 10:12 PM (Maple Syrup with a Side of Chlorine)
    Had a delightful day off which started with Chapel and the opportunity to play the kit. It is school spirit week in advance of spring break next week, so I took part in Tacky Tourist Tuesday (that's me with the glasses) ...


    (The funny thing is that I generally wear a fanny pack on trips, so I look almost like (my) normal self)

    Took a nap this afternoon and watched some old westerns on tv (Bonanza, Gunsmoke, Rifle Man) before making supper for the family then heading to the the pool ...

    3 x 100 fr :20sr (used snorkel)
    2x (50 kick into 100 pull)
    (did an extra 100 here)
    4 x 25 b/c

    2x
    - 2 x 50 back on :20 sr
    - 1 x 50 kick on :20 sr
    - 5 x 50 even pace on 1:00
    - 200 pull (used snorkel)
    - 30 second bursts of Vertical Kick until everyone finished.

    2 x 25 on :40 FAST (planned for more, but ran short on time)
    150 loosen and out
    (Masters/Rec/2200 yds/60 min)
    ------------------------------------
    Full house for our team with Tim, Rachel, Melissa, Carol, Greg, and Luiza. We've been working on strokes so I helped with pointers on back. Nothing too hard in the practice, but a nice mix with the challenge of even pace 50's with a fair amount of rest.

    Updated March 11th, 2015 at 08:27 PM by rxleakem

    Categories
    Swim Workouts
  15. Tuesday, March 10

    by , March 10th, 2015 at 03:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    550 various
    100 scull
    8 x 25 shooters w/fins @ ;45
    100 EZ
    2 x 25 burst, fast doggy paddle, then cruise
    50 EZ

    Main sets:

    2 x (25 AFAP free w/fins from push + 75 EZ)
    50 EZ

    2 x (25 AFAP free off the blocks + 125 EZ)
    -- 10 highs rolling on :59

    1 x 50 AFAP free w/fins from push
    -- 22 flat, this is fast for me
    200 EZ
    1 x 50 fly w/fins from push
    -- 23 low
    200 EZ

    5 x 50 free w/paddles
    50 EZ

    2 x (4 x 25 fly w/fins @ :10 rest + 100 EZ)

    w/bungee cords
    8 x swim to resistance + X strong strokes w/paddles (counting these as a 50)
    150 EZ

    Total: 3350


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

    I was still sore from weights, but managed to do some AFAP work today. I wish this sinus infection would depart my body. I am still having some sinus and tooth pain. Sinus infections are very hard to kick; I read they can last up to 4 weeks. And I have been using the disgusting neti pot!

    Planning to do some rehab exercises and yoga next.
    Categories
    Swim Workouts
  16. SArasota Y Sharks Masters 5:30 workout- 3-11-15

    by , March 10th, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    4 X 50 descend 1:00 :50
    Two rounds. round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free -

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 on 2:00--swim down

    4600Y
    Categories
    Swim Workouts
  17. Tuesday, March 10, 2015

    by , March 10th, 2015 at 11:53 AM (Trying to Train Smarter, Not Just Harder)
    Swam solo today - slept in yesterday thanks to excessive fatigue from time change - it was a conscious decision - alarm went off - I slapped it, got up, took my thyroid, and decided to crawl back into bed. Some days it's just not worth it.
    So anyway today, solo, as I said. Weather is lovely here - balmy 63 degrees, water temp around 80, but it's still hard for me to push myself when I'm solo.

    600 warm up: 100 free, 25 back/25 breast x 4
    8 x 75 done as: 25 shooter/25 kick/25 stroke in IM order on easy interval
    2 x 300 pull
    4 x 150 pull
    6 x 100
    12 x 50 kick
    2 x 150 breast/free
    Pathetically slow pace (~1:20) but I was in the water swimming, and not in the bed sleeping.
    Categories
    Uncategorized
  18. Week 128 - Tuesday

    by , March 10th, 2015 at 08:02 AM (After a long rest)
    Luckily I emailed the Indy coach last night and found out there is a meet at IUPUI so swam at the Northside High school pool with the Indy masters. The high school pool was a fantastic facility. Not the scale of Indy but a very impressive 50m pool setup as scy. The facility looked brand new and I would love to race there sometime. Today was then jest time in a long time I have had no discomfort in my shoulder which was terrific. I had uneventful travel getting to Indy which always helps and a good night of sleep at the Staybridge suites. I had not stayed in a stay ridge before and rooms are huge, the breakfast was good, and the price is cheap(even by Indy standards). The hotel is right next to the Lucas Oil Stadium where the colts play, which I did not realize was so huge. The staybridge is 8 floors and is dwarfed by the stadium.

    Warmup
    400 free with snorkel

    Main sets
    3x500 descend 1-3 starting at 7:30 and dropping 15 seconds per 500
    4x4x75 free starting at 1:10 and descending by 5 seconds per round down to :55
    100 easy
    3x100 broken 100s at 25,50,25 with 5 seconds at 25 and 10 after 50.

    Warm down
    300 easy

    I swam easy on the first 500 and was surprised to come in on 5:38. I picked up the second 500 and went 5:27 and then picked up the last and went 5:20. It was nice to swim these pain free. The water was a little warm but other than that I felt good. On the descending 75s I held 45s until the last round where I went 42s. Again I felt great. The 3x100s I was a little tired but did them, free, IM, back going 52, 59, 58 on add up times. I was really pleased with today's workout and fingers crossed can stay pain free for a while!!
    Categories
    Swim Workouts
  19. YUCK sinus drainage

    by , March 10th, 2015 at 07:32 AM (Mixing it up this year)
    Took me a half hour just to cough up all the gunk that went down my throat and rid myself of the nasal drainage.

    As usual I totally cleared up at the pool and actually felt fairly good.

    500 free
    500 free kick w/zoomers
    2x200@3:00 free w/paddles & bouy held 2:51's
    100 back EZ
    5x100@1:45 as 50 free/50 back w/paddles & bouy held 1:31's
    500 free kick w/zoomers
    500 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  20. 3|9|15 LCM

    200 fr with snorkel

    300 drill/back with fins

    8 x 50 fr with fins on 2:00
    • odds - breathed right, evens - left, every 4 breaths

    512 fr with fins and snorkel at 12.8m area

    6 x 25.6 dive from side fr on 2:00, hypoxic
    • 2 x relay start, start on one (left) foot, start on one (right) foot

    4 x 25.6 dive from side fr with fins on 2:00, hypoxic, were too sloppy

    4 x 25.6 dive from side fr on 1:00, hypoxic, fast out / ez back

    2 x 50 kick on 1:00 (0:50, 1:03)

    50 combat stroke

    50 easy kick / 50 breast kick


    weights

    1 x 30 reps of DB bench with 45's - still sore everywhere so that's it.




    3|7|15

    run: 15 x 90 m sprint on 0:40

    did weights but forgot specifics





    3|8|15

    about 15 min of weights



    Sore from running and weights, slow to recover.

    I had reserves last weekend. I work Sundays (nights) for my civilian job so when reserves was over I did my shift - that is 18.5 hours working straight on Sunday. What made it worse was the lacking sleep the last 3 days, furthermore, the 1 hour advance in daylight time. Need get back into my 9 hour sleep routine tonight

    Can't afford to retire from res yet, but I can't wait
    Categories
    Uncategorized