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  1. Still beat up but swimming good

    by , May 23rd, 2014 at 08:32 AM (Mixing it up this year)
    Got paged just before I got to the pool luckly I had gotten an early start so I was able to log in and fix the problem before the pool opened. But that always puts me on edge because I wonder if I going to get another page during workout, especially when something has crashed.

    Even with feeling beat up and doing weightlifting of which tonight is another session, I felt ok especially on the fly.

    400 free
    6x50@1:10 free kick w/zoomers
    6x50@1:00 free descend 1-3, 4-6 went 48, 48, 46, 49, 48, 47
    3x100@2:00 IM descend 1-3 went 1:58, 1:57, 1:56
    2x150@2:30 free w/paddles & bouy
    300@7 IM
    300@6 free w/paddles & bouy
    2x150@3:30 IM drop the free
    300 free EZ
    200 free kick w/zoomers

    Total 3000 meters
    Swim Workouts
  2. Tuesday 5/20/14

    Tuesday 5/20

    PM only LCM

    400 swim
    300 pull w/ buoy +paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    3x100 @ 2:00 "Rouse 100s"
    4x50 @ :50 FR swim w/ grab paddles
    3x100 @ 2:00 "Rouse 100s"
    4x50 @ 1:00 V.S.

    100 EZ

    Total: 2100
    Swim Workouts
  3. 5|22|14 LCM 50 endurance

    4 x 50 fr on 2:00, 3 breaths each

    • high 30's

    4 x 50 fr on 2:00, 4-5 breaths each

    • high 30's

    2 x 50 fr on 1:00 with snorkel, easy

    6 x 50 fr on 2:00 with snorkel / hydro fins

    • 29's, and a 31 on the last

    800 fr easy with snorkel / hydro fins
    • swim over water, relaxed but quick recovery, feel for water pressure

    3 x 30 sec of all-out vertical kick on 1:30

    5 ea bottom push-off, flutter kickers

  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/23/2013

    by , May 22nd, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    5 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    3 x 50 swim @ 85/90% 1:15
    1 X 100 kick 3:00
    four rounds, choice.


    18 X 100
    6 on 1:40
    6 on 1:35
    4 on 1:30
    2 swim down on 2:00

    4300 Y/M
    Swim Workouts
  5. Week 86 - Thursday

    by , May 22nd, 2014 at 12:39 PM (After a long rest)
    I lifted last night and did my normal 3 rounds at 10,8,6 reps per round at 80%, max and fail by round. I focused on my upper body.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back inclines)

    This morning was definitely a different day than yesterday in terms of how I felt and also how the workout was structured. I was feeling pretty tired this morning after weights and I found it very difficult to get up and go on the main set, although I did manage to make the send off times I was told to do.

    Warm up
    3x(1 x 200 on 2:40 free, 2 x 50 on 1:00 drill, 2 x 50 on :50 kick)

    Main sets
    12 x 100 on 1:05
    4x(2 x 100 on 1:20 dec 1-2, 2 x 75 on 1:00 swim kick swim)

    Warm down
    500 easy

    Where as yesterday I had very easy speed today I really had to work at everything including the warmup. I swam the 200ís with my snorkel and was only getting about 10 seconds rest. Even the 50s kick felt hard work. On the main set I was holding 1.01-1.02ís which basically equated to almost a touch, turn and go the whole set. I was pleased I made the times but again this one was really hard work. I have a work conference this afternoon in Dallas and the event does not finish until 8.30pm so I will be hurting tomorrow and suspect I will be eating pretty late.
    Swim Workouts
  6. Getting beat up like I normally do by the end of the week

    by , May 22nd, 2014 at 08:31 AM (Mixing it up this year)
    Had a lane to myself again so another distance day even with the abuse I have given myself.

    400 free
    8x50@1 free sprint w/zoomers holding 41's
    2x500@8:30 free w/paddles & bouy at pace went 8:01 and 8:06
    500 free kick w/zoomers build throughout the kick
    500@8:30 free w/strapless paddles & bouy went 8:06
    500 free EZ

    Total 3300 meters
    Swim Workouts
  7. Wed., May 21

    by , May 21st, 2014 at 04:45 PM (The FAF AFAP Digest)


    600 various
    3 x 50 scull w/paddles
    3 x 50 fly drills
    4 x 25 shooters w/fins
    100 EZ
    10 x 50 DPS @ 1:00
    150 EZ

    Total: 1750


    My body is still tired from a blistering last week and accumulated workouts. I can tell I need a recovery week. But I can't take one now with the meet 2 1/2 weeks away. I decided on an easy day today. I knew if I didn't take one, I wouldn't be able to go hard over the weekend when the pool is set up long course.
    Swim Workouts
  8. 5|21|14 LCM recovery, backwards fr for time, and drills

    1100 drills

    6 x 50 FK on 1:30 with board and snorkel, easy to moderate effort, sub-lactate zone
    • 64 - 69

    Backwards 50 free with snorkel for a base time
    • 2:15 (wow, that's slow)

    10 x 10m fast FK / 10m easy

    Back 60% recovered to whatever it can be. Yesterday was slightly better.

    Sent in form for the CLASSIC CITY LCM meet at University of GA (Gabrielsen Natatorium).
    JUNE 7, 2014

    I don't mind driving 4 hours for this meet. An awesome pool with an uncrowded diving / warmup pit, a jacuzzi, etc. The floor is slippery though.


    5. 50 m. Freestyle _ 28.34
    9. 100 m. Freestyle _ 1:21.00 (I think)
    15. 200 m. Freestyle _ 3:02.00 (I think)

    Will bring split request forms to use for the 100, and perhaps for the 200. A 50 SR LCM 200 does sound like a painful way to end the day.

    Updated May 21st, 2014 at 10:30 PM by __steve__

  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/22/2013

    by , May 21st, 2014 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 75 kick 1:45
    25 moderate/50 strong (yes we will be stopping in the middle)

    4 X (4 X 50 1:20
    Descend each round 1-3 #4 is easy. Choice

    4 x 200 3:20
    6 x 100 1:40
    Pull. 200's: descend 1-4 and neg split. 100's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Week 86 - Wednesday

    by , May 21st, 2014 at 02:37 PM (After a long rest)
    I woke early this morning and got to the pool a little earlier than usual and got a little longer than usual warmup. I was very pleasantly surprised the pool was set up for long course. Tom changed up the workout because he said he was expecting scy. We did more yardage than he originally planned. I felt back to usual today and I think my Korea trip is now out of my system. I had a great workout today.

    600 free with snorkel
    8x50 catchup on 60

    Main set
    8x100 kick on 1.55
    4x500 pull with paddles on 6.15
    3x(2x50 fast on 1min, 100 IM on 1.45)
    4x100 with fins swum as far as possible underwater remainder of 50 fast, 50 perfect stroke easy on 2mins

    Warm down
    100 easy

    Total 4900 LCM

    I was holding 1.40-1.45 on the kick. I had a great pull set and was holding just under 1.10 pace throughout so was getting 20-25 seconds rest between 500s. From what I could see on the clock at the turn I was holding 4.35-4.40 400s and was able to hold that pace. I was really happy with this set. Probably the best pull set I have done as a master. The fast 50s I did to my feet and was holding 32s. The IMs were active recovery. The underwater I was going about 30m and then coming up.

    I plan on heading to the pool tonight for weights.
    Swim Workouts
  11. Wednesday, May 21, 2014

    by , May 21st, 2014 at 10:47 AM (Trying to Train Smarter, Not Just Harder)
    Lazy yesterday - didn't go to the gym OR the pool, lol! I DID get some extra sleep, however. Must have had too much though, because I woke up at ~12:15am, 2am, and 4:20am. Got up at 4:50 w/out a problem, had a pretty good workout. Sorry to say that it seems like I am at the age where I'm going slower, despite everything. I might be able to pull off fairly equivalent times in a meet, but in practice, I have definitely slowed down. I was hoping to be able to continue keeping 100's on the 1:20 (SCY) or 1:30 (LCM) for another 10 years or so, but well, what can I say. I can do 3. Used to be able to go on forever at that pace.

    400 back/free (missed the first 100 of this)
    300 pull (didn't pull it)
    200 IM
    100 over/under
    4 x 300 @ 4:50
    3 x 200 @ 3:10
    50 easy
    5 x 100 Pull @ 1:35 (moderate effort, came in ~ 1:29's)
    200 easy
    16 x 50 kick @ 1:05 (6 w/board, 2 w/out; repeat)
    100 easy
    300 breast/free
    100 easy

    Going on vacation after practice on Friday - and the only swimming I will be doing will be in a "lazy river". Might pick up an extra practice in the morning to make up for it. Or not. Vacations are good. Rest is good.

    Updated June 4th, 2014 at 11:31 PM by Celestial

  12. Recovery Day some might find crazy

    by , May 21st, 2014 at 08:53 AM (Mixing it up this year)
    I needed a recovery day today so with lower back issues I choose to do FLY! And yes my fly was faster than the freestylers in my lane.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    3 free kick w/zoomers
    200 free w/snorkle
    100 back

    Total 3100 meters
    Swim Workouts
  13. Workout 05/20/14: evening

    by , May 20th, 2014 at 11:09 PM (Maple Syrup with a Side of Chlorine)
    I was able to get out on the motorcycle for the first time this afternoon, a nice ride. After supper I made it to the pool for masters practice:

    400 mix warmup (I did 200 Fr/200 Bk/200 IM drill)

    4 x 50 descend on 1:10
    2 x 100 pull with buoy (focus on "push back") <- I did 150's
    1 x 200 long and strong <- did 300 with snorkel
    1 x 400 neg split <- did 500, 3:10/3:13
    1 x 200 Breath control (25=6,50=5, rest=4, but only looking at eastern wall) <- did 300
    2 x 100 pull with buoy (focus on "push back") <- did 150
    4 x 50 (2 kick, 2 loosen and out) <- did 100 kick on first two
    (Masters/Rec/2650 yds/60 min)

    Good workout tonight, and it was great to see the team again (it's been awhile). Renee competed in her first triathlon this past weekend up in Stowe -

    On other Vermont swimming news, the VT Senior games will be taking place in Williston on 06/08/14, for folks 50 and over. You can find info in here:
    Swim Workouts
  14. Tuesday, May 20

    by , May 20th, 2014 at 07:04 PM (The FAF AFAP Digest)


    RC/scap ex, 10 min
    explosive leg press, 195 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    good mornings, 75 x 4 x 8
    seated straight arm dips, 70 x 3 x 25
    seated row negatives, 90 x 4 x 8
    russian twist on incline bench w/plate, 25 x 2 x 25
    kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 20

    Still no pushing or pressing exercises. The right shoulder is better, but it complains if I try one.


    I felt like I was hit by a mac truck on Monday. I had hoped to hit the gym but really really needed a day off. Lil Fort was off from school today, so I just hit the gym for a short workout.
  15. 5|20|14 SCM

    13 x 25m free on 0:55 no breaths

    5 x 25m FK on 0:30 - board and snorkel
    • 24, 26, 28, 28, 26
    • first time making over 4 of these, promising finish too

    250 easy

    30 x 15m B/O drill on 0:20


    200 easy

    Updated May 20th, 2014 at 06:57 PM by __steve__

  16. Week 86 - Tuesday

    by , May 20th, 2014 at 02:13 PM (After a long rest)
    I skipped weights last night to attend my sons 7th grade band recital. Over the past three years we have gone from recorder, to violin to trumpet and despite some challenges in his early days, he has progressed unbelievably and is very good at the trumpet. In fact he was awarded a medal as part of the brass section and individually was awarded first division certificate, which I guess means he is very good. Whether he is or isn't good I am so proud of him for the effort he has shown and I am excited to see how much he enjoys playing.

    This morning I woke just as my alarm was due to go off which I guess means I am now officially back on central time after my Korean trip last week. I am still carrying a few lingering affects from my flu while traveling and was a little congested this morning(could be allergies too, with pollen high the last couple of days). Todays workout was a good one and deceptively hard.

    Warm up
    400 free with snorkel

    Main Set
    4x(300 with snorkel on 4mins,
    2x100 free afap on 2mins,
    4x25 fast free to feet on turn on 30
    2x50 fast kick on 1min
    2x50 catchup drill focusing on little finger entry breathig 5,7 by 25 on 1min)

    Warm down
    200 easy

    Total 3800scy

    I held a high tempo on the 300's on each round and went 3.15,3.16,3.15 on the 300s. I struggled a little on the afap 100's going my normal pace but held mainly 57s with a few 58's. To go these times I had to work pretty hard and felt my stroke falling apart a little toward the end of the 3 round and focused on keeping my stroke long on round 4 which helped. The 25s I held 14s to my feet. We have lots of clocks in our pool and one right at the end of the lane I swam in today. The kick I tried being smooth on the first 25 and then picking it up on the second 25; I held 40s throughout. I used the last 2x50s drill of each round as an active recovery swim.

    I was pretty tired by the end of the main set today. I was going to do a catchup session in the weight room tonight but I think I will skip and do weights on my normal day tomorrow night instead and not overdo it too quickly.
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/21/2013

    by , May 20th, 2014 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45
    4 X 150 2:15
    3 X 100 kick 2:15
    4 x 100 1:30
    4 x 50 descend 1:00
    6 x 50 kick 1:15

    1 X 150--100 fly/50 back-- 2:45
    1 X 150--100 back/50 breast-- 2:45
    1 X 150--100 breast/50 free-- 3:00
    Two times through

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

    WARM DOWN: 4 x 50 easy

    4300 Y/M
    Swim Workouts
  18. Saturday 5/17/14

    Saturday 5/17

    AM only SCY
    * It was barely 50 degrees outside, overcast, and the LCM pool temp was 67. I decided to swim in the heated SCY pool instead.

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M. drill

    5x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    400 @ 5:00 AE pull w/ buoy + paddles
    4x100 @ 1:10 STRONG
    300 @ 3:45 AE pull w/ buoy + paddles + snorkel
    4x75 @ 1:20 BEST AVG (43.9, 43.8, 42.9, 43.8)
    200 @ 2:30 AE pull w/ buoy + paddles + snorkel
    4x50 @ :50 @ 200 PACE (28.8, 28.0, 27.9, 28.0)
    100 @ 1:15 AE pull w/ buoy + paddles + snorkel
    4x25 @ :40 FAST

    200 EZ kick w/ board + fins

    Total: 4000
    Swim Workouts
  19. Another hard day at the pool

    by , May 20th, 2014 at 08:36 AM (Mixing it up this year)
    I think Tuesday and Thursday will be my distance free days so that I don't have to worry about running people down. Monday, Wednesday and Friday I will try to do more short sprints, stroke and drill since I will have to deal will manatees in my lane.

    I am running off some of Kris Houchens workouts from 2011 to round me out a little. The long set was supposed to be odds pull evens swim but I knew I couldn't make the interval without my paddles.

    400 free

    4 times thru
    100@2 free kick w/zoomers
    100@2 free 75 build + 25 EZ w/zoomers

    4x600@10 free #1-3 w/paddles & bouy #4 swim went 9:24, 9:24, 9:17, 10:22

    200 free kick w/zoomers
    100 free EZ
    100 back EZ

    Total 4000 meters
    Swim Workouts
  20. 5|19|14 LCM

    600 drills, free

    50 for time (snorkel, short fins)
    • 0:45
    • last few meters accidentally slipped under lane line (shared lane)

    50 easy kick


    3 x 50 free (+ 50 recovery) on 2:00
    • 2 breaths and 0:35 for all 3

    50 free @ 95% (snorkel, short fins)
    • 27 flat

    150 easy

    My back is about 50% recovered to normal. Still, no flip turns. Despite this, my swimming form felt better than ever.

    Updated May 20th, 2014 at 07:05 PM by __steve__