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  1. Week 120 - Thursday

    by , January 15th, 2015 at 08:57 PM (After a long rest)
    Today was a weird day. I was tired when I woke up and have been feeling tired all day. At some point during my work day I tried setting up a meeting with someone for Friday which in the context of our conversation sounded like a few days away and someone gave me a funny look and asked, "you do know that Friday is tomorrow right", to which without even thinking I asked what day was it. For some reason I had it in my head that today was Tuesday and that I was planning a meeting at the end of the week, which somehow in my head was three days away. I don't know why ,but somehow this week has just got away from me. I have a lot going on at work right now and I think it's playing into my tiredness.

    This is morning I did swim bench and abs and then did a very easy swim.

    Weights
    10 mins vasa swim trainer
    10 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    Swim
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    6x100 free on 1:30
    300 easy
    Categories
    Swim Workouts
  2. Thursday, Jan 15

    by , January 15th, 2015 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    850 various

    Main sets:

    6 x 25 burst SDK + cruise @ 1:00
    50 EZ

    5 x (25 AFAP from the blocks + 75 EZ)
    2 x free (11s), back (12), fly (12 flatfish), breast (14)
    100 EZ

    8 x 50
    odds = fly w/fins @ 100 pace @ 1:00
    evens = EZ @ 1:30
    100 EZ

    8 x 50
    odds = back @ 100 pace w/fins @ 1:00
    evens = EZ @ 1:30

    4 x 25 back, work on wider entry
    4 x 25 chest press fly
    50 EZ

    stretch cordz swim out to resistance and then ... (calling it 200)
    2 x :20 fast backstroke kick
    2 x free w/paddles, 15 fast strokes
    2 x breast, 10 strong strokes
    100 EZ

    Total: 3300


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

    Today, the Pitt head coach was there early and he gave me a few technique tips. Backstroke -- I'm very smooth and moving through the water nicely but am overreaching, need a wider entry. Fly -- hips are too low, need more of a chest press on that 100 pace. Starts were too flat -- I knew this while I was doing them. Probably rusty from not doing them in awhile when Pitt was closed or so long.
    Categories
    Swim Workouts
  3. 1|15|15 LCM

    by , January 15th, 2015 at 03:51 PM (Blog)
    400 drill with fins
    600 back with fins
    3 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30, 29, 28)
    2 x 150 head-up fly-kick free on 3:00 as 50 dr/100 easy fr, with fins and snorkel (34, 35)
    1 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30)
    10 x 50 fr as 15m / 35m (sprint / easy) free on 1:00 with fins and snorkel
    104 fr in 13m area with fins and snorkel
    260 fr in 13m area with snorkel
    260 fr in 13m area with fins and snorkel
    100 flutter kick fast (1:54)
    200 flutter kick easy

    Did drylands mon, tue, and wed
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout 01/16/2015

    by , January 15th, 2015 at 11:39 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    6 X 100 1:50 1:40
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    12 X 50 1:10
    odd: easy even: fast--choice

    1 X 150 cruise 2:30
    1 X 100 fast 2:30
    Four times through

    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  5. A little back stroke

    by , January 15th, 2015 at 07:18 AM (Mixing it up this year)
    Just a little back stroke, but not enough to agrevate my elbows.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles held 1:40's
    5x100@1:45 free w/snorkle went 1:35, 1:33, 1:31, 1:30, 1:30
    500 free kick w/zoomers
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  6. Integrating a slower swimmer into the swim practice

    by , January 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: Do you have any tips on integrating a slower swimmer into the swim practice?

    A: Integrating a slower swimmer has its challenges, especially when practices have fewer lanes and more swimmers per lane. Adding a slower swimmer to a lane of teammates who are substantially faster can create frustration and safety concerns for everyone involved. Many swimmers may improve with enhanced stroke technique and a commitment to training; however, this takes time and is not an immediate remedy.

    As a Masters coach, it's important for you to manage slower swimmers' expectations and help them understand the lane dynamics of swimming with faster swimmers. If you educate every swimmer--both fast and slow--where and when to pass each other and where a slower swimmer should stop on the wall, you will give all the swimmers the best chance for a safe and enjoyable practice.

    Slower swimmers and swimmers who lack endurance can be managed by:

    • Increasing their speed. Adding training aids such as fins, a snorkel, or a pull buoy will, in many cases, add speed and correct stroke and kicking deficiencies. While these aids may help with the initial problem, I hesitate to recommend the continued use of these aids for the entire practice. Being able to swim without these aids should remain a goal.
    • Decreasing the distance. Trimming the amount of yardage for repeats allows the slower swimmer to train the same amount of time as their lane mates. Depending on the speed of everyone in the lane and the number of swimmers in the lane, most repeats of 75 yards or less reduce the problem of slowing the faster swimmers down. Remember, what's important is not the amount of yards any swimmer swims, it's the quality of the yards that are swum. Reducing the number of repeats for the slower swimmer may also be beneficial.
    • Improving stroke technique. Have the slower swimmer work on stroke mechanics 25 yards at a time while staying clear of the other swimmers in the lane. Many novice swimmers welcome the opportunity to work on technique as a form of active recovery.

    An important trait of a good Masters coach is to be flexible and create a positive environment for all swimmers in a practice. Celebrate each swimmer's accomplishment every day, no matter how small. Be creative in managing the deck, have fun, and smile often.

    Updated March 18th, 2015 at 10:56 AM by Bill Brenner

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  7. Week 120 - Wednesday

    by , January 14th, 2015 at 08:42 PM (After a long rest)
    I had a good night of sleep last night and a decent workout but was a little tired on the race pace set today. We did the race pace set towards the end of the workout and did more faster mid distance work before the set than usual.

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

    main sets
    4x200 free with snorkel descend 1-4 on 3mins
    3x(2x100 kick on 1:50, 200 stroke(back) on 3mins
    100 easy
    16x50 free on :50 swum at 200 race pace with a turn at 50

    warm down
    5x100 free perfect stroke on 1:30

    On the descending 200s I started out on 2:12 and dropped about 3 seconds per 200 and finished on 2:03. This is definitely not slow but felt a lot harder than last weeks descending set. On the kick and back set I was holding 1:25s on the kick and then went 2:10s on the 200 backs. Tom said I was out in 1:04s and back in 1:06s. I did not feel too bad on these and these times are quick for me but I was tired. On the 50s at 200 race pace I was out on :27 on the first 2 but then was 27/28s to my feet on the remainder of the set. I just could not get on pace today. Based on how we swim this set strictly I should have stopped after I missed my first 50 but kept going. I really tried picking up the 50s a smidge to hit my pace but my stroke count went up as I got further into the set and just did not have it today.

    I have a kids meet this Saturday(the Greater Southwest Invitational - this is the meet I tapered for last year) and I am swimming the 200 free and the 200 back. My daughter(11) is swimming on Sunday somi get to compete and also be Dad this weekend. I am going to back off on weights tomorrow and instead will do more of a loosen up swim.
    Categories
    Swim Workouts
  8. Wed., Jan. 14

    by , January 14th, 2015 at 07:49 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    deadlift, 75 x 4 x 8
    face pulls, indeterminate weight (#5) x 3 x 25
    seated leg curls, 90 x 4 x 8
    back extensions, 150 x 4 x 8
    plate loaded rows, 80 x 4 x 8
    altitude drops, 10
    extreme angle iso squat, 2:30
    ab work: streamline crunches, med ball crunches, yoga ball roll outs


    Stretching, 15 min



    Swim/SCY/Solo:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 100 DPS back w/fins & paddles, focus on technique @ 2:00
    100 EZ
    4 x 100 DPS free w/fins & paddles, focus on technique @ 1:50
    100 EZ
    4 x 50 breast w/fins & paddles @ 1:15
    50 EZ
    3 x (25 shooter + 25 breast kick on back)
    50 EZ

    Total: 2200


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

    I decided to lift at Pitt today. This was a good call because then I could get in an EZ technique type swim afterward.

    I was very excited to hear that the Albatross meet will be held on March 21, so I will rest some for that. I will either swim 50 back/50 breast, 50 fly or 50 back/100 back/50 fly. Those are the lineups I've swum the last 8 years. And, since they never change the order of events, I won't either! Note to Jazz: 50 free is out because it is 10 minutes after 50 fly.

    Mr. Fort and I were pondering the fate of aging for masters athletes last night. The go to trainer here in Pitt says that the 50s is the decade where athletic performance declines the most and injuries are most likely to rear their ugly head. We have certainly had the most injuries then. In the last four years, I've had a labral tear, elbow tear and RC tear. Mr. Fort has had quite a few injuries too. One of mine was sheer stupidity, but the others were probably age and fragile shoulders.
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/15/2015

    by , January 14th, 2015 at 11:27 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Until further notice we will be swimming LCM on M-W-F and SCY on T-T

    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 fast :45 #4 on 1:15
    Four rounds, 1 round of each stroke IM order.

    16 X 100 pull
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  10. Great set today, one of my favorites

    by , January 14th, 2015 at 07:18 AM (Mixing it up this year)
    This is a great one for distance work.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 holding 1:23's
    #6-9@1:30 went 1:20, 1:20, 1:21, 1:21
    #10-12@1:25 holding 1:20's
    #13-14@1:20 went 1:18, 1:20
    #15@1:15 went 1:21 can't do this last one any more
    5x100@2:00 free EZ w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  11. Workout 01/13/15: noon and evening

    by , January 13th, 2015 at 10:03 PM (Maple Syrup with a Side of Chlorine)
    I have been dealing with the onset of a head cold and skipped swimming on Sunday and Monday in order to get some rest. There is a high school swim meet today at the pool, so I decided to get in a quick swim at lunchtime in case the evening was cut too short.

    200 free/200 back/200 IM drill
    500 Noah's Ark with AP
    100 kick/200 Pull/50 kick
    (Solo/Rec/1450 yds/30 min)
    ---------------------------------
    Went out to lunch with my daughter to the Blue Benn Diner and we enjoyed some great food and conversation. I had the Ratatouille Omlete and cinnamon-raisin toast - delicious! Emma also singed up to audit a class at the Bible College here in town for the spring semester on Thursday nights: she is taking Revelation and I will be taking New Testament II. Tonight ...

    100 easy free
    3 x
    25 kick/25 fly/25 pull, :10sr
    25 kick/75 swim/25 pull, :10sr
    50 kick/50 choice, regroup
    (Masters/Rec/1000 yds/45 min)
    ------------------------------------
    Rather an easy workout since we were unsure of the timing of practice. Greg and Rachel were there and did a longer warmup. I was playing around with the GoPro in order to test different taping angles. I would welcome any suggestions for mounting or positioning of the device in order to get good shots for stroke feedback. I am think that a pole mount would be beneficial for close-up above and below water shots.

    It was a cold walk home and I could tell by the way that the porch creaked that it was below zero. Current temp = -2 (the high today was around 13. At least the sun was out, highlighting the frosted white peaks of the mountains surrounding town against the beautiful blue sky.

    Updated January 14th, 2015 at 11:20 PM by rxleakem

    Categories
    Swim Workouts
  12. Week 120 - Tuesday

    by , January 13th, 2015 at 08:50 PM (After a long rest)
    I was congested last night and could not stop coughing so took an alkaseltzer nighttime decongestant. I slept like a baby and don't think I moved at all during the night. This morning I felt pretty good and I enjoyed my weights and recovery swim.

    Weights
    10 mins vasa swim trainer
    3x(leg press, leg extension, lunges, squats, leg curls) 10,8,6 reps by round with increasing weight, 80%, max, fail
    10 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    Swim
    400 free with snorkel
    6x50 catchup on :45
    6x100 free on 1:30
    200 easy

    I worked my legs pretty hard today and I am very sore.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 01/14/2015

    by , January 13th, 2015 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    1 X 50 fast 1:15
    Two rounds

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 easy 1:15
    1 X 100 build 2:00
    1 X 100 fast 2:30
    Four rounds

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    Descend 200's 1-3
    Descend 100's by round (each round of 3 faster)

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  14. Monday, Jan 12

    by , January 13th, 2015 at 11:24 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 rounds:
    8 x 25 @ 100 pace @ :45 + 150 EZ
    R1 = back (15 lows)
    R2 = breast (17 high-18, 17 is a bit too fast)
    R3 = free (14s)
    R4 = fly w/fins (11high-12)

    5 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 2950


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

    This was my 7th workout in a row, and I was tired after the sets of race pace 25s. I'm taking the day off today and getting a long overdue massage.
    Categories
    Swim Workouts
  15. Fly day today

    by , January 13th, 2015 at 07:28 AM (Mixing it up this year)
    Needed another easy day I thought.

    500 free
    500 free kick w/zoomers
    200 torque drill w/snorkle, paddles & bouy
    200 angel arm fly w/snorkle
    8x25 @:10RI fly kick w/board under water
    200 1 arm fly alternate rt/lt
    200 fly for time 2:29
    3x100 free easy
    200 free kick w/zoomers EZ

    Total 2500 yards
    Categories
    Swim Workouts
  16. 1|12|15 LCM

    by , January 12th, 2015 at 02:18 PM (Blog)
    1000 warmup with drills

    9 x 100 free on 2:00, as, 50 fast / 50 recovery, with fins and snorkel
    • fasts were 30, 29, 29, 29, 30, 30, 30, 30, 30

    Warmdown - 50 easy, 50 backwards free


    Arms started locking up on last few meters of last few 50s but managed to keep it together

    Updated January 12th, 2015 at 04:49 PM by __steve__

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    Uncategorized
  17. Sarasota Y Sharks Masters 5:30 AM Workout 01/13/2015

    by , January 12th, 2015 at 01:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke--2 of each-- 1:15
    Round 4: 25 sprint/25 easy

    3 x 400 6:20
    swim or pull.
    negative split

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  18. Week 120 - Monday

    by , January 12th, 2015 at 08:49 AM (After a long rest)
    My daughter did not have a very good meet on Saturday adding times to all her swims; she just looked tired. One really bright spot on her 50 back was for the first time ever she swam high tempo back but unfortunately could only keep it going for 25. After the turn she went back to her 500 backstroke tempo😊. In my mind she is still a star and I am so proud of her. Despite her personal challenges it was great to see her smiling on deck and cheering her friends on.

    On my side I was physically beat after the race pace set on Saturday and had to grab numerous cups of coffee to stay awake. I was beat. The feeling continued the rest of Saturday but yesterday I felt much better. I had a pretty restless night of sleep on Saturday night and again last night. Serves me right for talking about how good sleep had been going I guess. Anyhow, I arrived early this morning and it was just as well because all the lanes were out of the pool due to diving yesterday. Myself and one of my team mates put the lane lines back in and I still started swimming at my normal start time. I felt smooth and strong in the warmup with no real aches and pains for a change. Today was our aerobic day.

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

    main sets
    8x100 kick on 1:45
    12x150 pull with paddles on 2mins descend 1-4,5-8,9-12
    100 easy
    12x50 on :50 IM swum fly back, back breast, breast free, free fly by 25
    8x50 perfect stroke counting stroke on 1min

    warm down
    100 easy

    i felt good on the main sets and held 1:25s on the kick. Then on the pull set I went 1:33,1:31,1:29,1:27,1:32,1:31,1:28,1:27,1:31,1:29, 1:27,1:25.

    I really felt good as I descended the 150s and for the first time in a while felt easy at these speeds. The IM set I swam pretty smooth concentrating on turns and staying long on my strokes. On the stroke count I was holding 10 strokes per 25 on free until the last one where I was able to do 9 strokes and was going easy holding :33s. It still amazes me how easy a :33 feels but how hard a :27 feels. I get it, but it always feels like the extra effort far outweighs the speed improvement. Overall I felt really good today although as I write this I have a small twinge again in my left shoulder. Nothing bad but something I again need to keep an eye on.
    Categories
    Swim Workouts
  19. Great meet and tried to do a recovery day but...

    by , January 12th, 2015 at 07:44 AM (Mixing it up this year)
    This weekend my 100, 200 and 500 Free were about average but my 1000 Free yesterday was reminicent of 2011 times with a 13:17.57.

    Today was a recovery day or was it?

    500 free
    500 free kick w/zoomers
    10x50@:45 free w/paddles & bouy went 40, 40, 40, 40, 39, 39, 38, 38, 38, 38
    500 free kick w/zoomers
    10x50@1:00 free w/snorkle

    Total 2500 yards
    Categories
    Swim Workouts
  20. 3600 yards

    by , January 11th, 2015 at 10:18 PM (Alex's swim journal)
    3600 yards in about 65 minutes, felt ok...

    WU:
    400 fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    4 x 25 fr on :30
    1:00 rest

    MS1:
    3 x 200 fr on 3:30 (2:56-3:04)
    6 x 100 fr on 1:45 (1:28-1:33)
    12 x 50 on :50/:55
    100 bk recovery

    MS2:
    4 x 50 bk on 1:00
    100 ez fr recovery
    4 x 50 bk on 1:00
    100 ez fr recovery

    Left shoulder was starting to tug a little on the 50s, need to pay real close attention to holding form as my body starts to fatigue. Third day in a row with 2+ miles of swimming, so the body is tiring out... not adapted to the yardage yet.
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