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  1. Monday, April 21, 2014 9:10-10:10am or so

    by , April 21st, 2014 at 05:31 PM (Fast Food Makes for Fast Swimming!)
    It was semi-crowded in the pool today, 3 lap lanes available, and we ended up with 3 swimming in each lane. The normal 4th lap lane against the wall was occupied by a handicapped person who needed it because of the chairlift that is attached to that side of the pool. I still got in a good amount of swimming, getting a lane with 2 others who know how to circle swim, just not as fast as me.

    500 Free
    500 Flutter Kick w/ board
    500 Free Pull w/ Catalyst paddles
    (1500/1500)

    6 x 50 Flutter Kick fast w/ board @ 1:00 (:45s)
    4 x 50 Fly 1-arm drill @ 1:00, just going through the motions to test my shoulder
    (500/2000)

    8 x 50 Fly (80% effort) @ about 1:00-1:30 interval. Was just resting enough to be ready to go again. The last one I went hard on and did a :30.
    (400/2400)

    100 EZ

    -----------------------------
    2500 Yards


    Last night I sent in my entries for the Apple Capital USAS Meet from May 30-June 1. It's the first LCM meet of the season here in the Inland Empire, and only 2 miles away. One other masters swimmer that I know of from Bellevue is swimming as well, but only because his daughters are coming over. We tend to get a few adults swimming in this meet, most of them being coaches from the Seattle teams.

    I'm doing the 400 Free/400 IM on Friday, 100 Free, 50 Fly, 200 Fly on Saturday, and the 200 Free, 100 Fly, 200 IM on Sunday. Not quite as "gung-ho" as I usually do, but I don't really need to kill myself...this is my "Michael Phelps comeback meet".
  2. 4|21|14 LCM (with dryland edit!)

    WARMUP
    10 x 50 fr on 0:50 (shortfins)

    KICK
    50 FK for time - 0:45, S
    100 easy kick

    SET 1
    10 x 18-19m AFAP fr (:/) / 32 -31m easy fr on 1:00 (shortfins)

    SET 2
    10 x 15m AFAP fr and flip (:/) / 15m easy kick on 1:00 (shortfins)

    SET 3
    30 x 10m fast break to stroke / 10m easy kick on 1:00 (shortfins)

    2050m


    Did heavy drylands yesterday which included legs, chest, core and back - possible explanation for the 45 FK for time

    Went for a run:
    WARMUP
    4 x 200m run with arms fully extended front (like old style Frankenstein) on 1 min rest

    SET

    4 x 200m fast on 1:00

    • 43, 43, 46, 46


    Gym:
    Yoga stretches

    4 x lay belly down, balanced perpendicular on bench assuming the streamline position and hold for about 15 seconds

    RC with 3lbs

    5 x wrist curls

    I can tell if my swim was well pushed by how I feel with subsequent drylands. My run was completely empty so I'm confident the LCM was extreme for me.

    Updated April 22nd, 2014 at 01:35 PM by __steve__

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  3. Monday, April 21

    by , April 21st, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- 6 dolphin kick w/board & fins, 2 backstroke
    100 EZ

    10 x 50 w/paddles @ 1:00
    odds = DPS free
    evens = DPS back
    150 EZ

    Total: 2650


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

    Still under the weather with this never ending malaise. Exercise really makes the hacking worse. At least I got in a few AFAP efforts today. I still have very little energy. If I'm not significantly better in a couple days, I'm going to start worrying about my fitness for the Buffalo meet.
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/22/2013

    by , April 21st, 2014 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 50 kick 1:20
    4 X 150 free/stroke/free by 50 2:40
    4 X 100 kick 2:20

    1 X 300 free-neg split- 5:00
    3 x 100 IM 2:00
    3 X 100 free 1:45
    1 X 300 IM 7:00
    Two rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  5. 100 miles...

    by , April 21st, 2014 at 01:40 AM (Alex's swim journal)
    Happy Easter!

    100 mies is the swimming milestone I hit for the year this week. Took me about a month and a half longer to do it this year than last, but I'm starting to feel a little better about my [slow] build-up now. Today the YMCA was closed for Easter observance of course, but Thursday thru Saturday I managed to get in some good workouts in the pool: 3000-3500 each day. I'll summarize my main sets here:

    20 x 100: Thursday's main set was a 20 x 100 on 1:45. My times were slow, I averaged 1:27 probably on the first 5 or 6, then I was working hard to keep it under 1:30 until the last 5 or so in which 1:31 seemed to be the theme... even a couple of 1:32s in there (my 1650 pace at state last month). The goal is to keep this set at 1:25 or better on a 1:40 interval when I'm back in shape.

    Broken 1650: Friday's main set was a 1650, swum as 3 x 200 on 3:20, 6 x 100 on 1:40, 6 x 50 on :50, 6 x 25 on :25... I felt pretty strong through this whole set. My 200s were right around 3:02, my 100s, 1:29-1:30, the 50s, :42-:43, and the 25s all around :21. Total time was 27:25, but total swim time would have been under 25:00 (the short term goal for 1650).

    50s Day: Yesterday I did a couple of set I hadn't done in a long time. 10 x 50 fly on 1:10, and 10 x 50 back on 1:10. The back started slow and faded quickly, but the fly 50s were consistent at :48, even a some of :47s; the last two were :49, so I cut the set off at 10... eventually I'd like to build up to 20 x 50 at that target pace of :47-:48, and still have the energy to come back with a decent set of backstroke.
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  6. April 19-20

    by , April 20th, 2014 at 04:49 PM (The FAF AFAP Digest)
    I'm still pretty under the weather, but managed a couple baby workouts.

    Saturday: Swim/SCY @ Pitt

    600 various
    100 scull

    -- did a couple sets with one of my swimmers

    8 x 50 w/fins, 25 shooter + 25 EZ @ 1:15
    50 EZ

    30 x 25 @ 100 pace @ :40
    -- Josh did free, I did back w/fins
    -- I did 4 @ 100 pace + 2 EZ. No way could I do them all.

    300 EZ

    4 x 50 DPS free
    50 EZ

    Total: 2450


    Sunday: Drylands

    Starting over yet again ... Had to rest a lot between exercises

    RC/scap ex, 15 min
    explosive leg press, 175 x 3 x 15
    HS hi row, 140 x 4 x 6
    tricep press, 70 x 3 x 12
    gobet let squat, 60 x 3 x 8
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    kneeling ab crunches, 100 x 1 x 20, 110 x 2 x 20
    russian twist w/plate on incline bench, 25 x 2 x 20


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

    Well the good thing about being out for 10 days is that my shoulder feels fine. Silver lining.
  7. Friday 4/18/14

    Friday 4/18

    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x75 @ 1:00 AE FR pull w/ buoy + paddles + snorkel
    4x25 @ :30 V.S.

    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:00 swim w/ paddles + fins

    5x
    4x25 @ :30 D1-3 to FAST, #4 EZ

    400 EZ

    Total: 3400
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  8. 4|19|14 SCM, drylands yesterday

    WARMUP
    20 x 25 on 0:30 free, S
    • 21 - 19


    KICK

    5 x (2 x 25 on 0:25 flutter kick) on 2:00
    • couple seconds late on last one


    10 x 25 on 1:00 single leg flutter kick

    10 x 25 on 0:45 single leg flutter kick

    12 x 25 on 0:40 single leg flutter kick
    • right leg odds / left leg evens for these 3 sets


    DRILL

    Installed fins and did 1350 of various kick based drills

    2900m
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  9. Week 81 - Saturday

    by , April 19th, 2014 at 03:06 PM (After a long rest)
    I had a more restful nights sleep than any other night this week and woke excited about a recovery workout today. When I arrived at the pool it was setup for LCM and our workout today had far less intensity but a few of us commented after the workout that it did not feel like a recovery workout. As I write this I realise the intensity was indeed much lower and the yardage was lower too, so I guess it was a recovery workout but I still found it tough.

    Warm up
    800 reverse IM twitch

    Main sets
    6x100 kick on 2mins
    100 easy
    10x50 free on 40
    3x(2x100 IM on 1.45, 2x50 drill/swim on 1min)
    100 easy
    1x100 afap on 3mins
    1x50 afap

    Warm down
    50 double arm backstroke

    Total 3200LCM

    i was holding 1.40s on the kick set, 35s on the pace 50s on 40, 1.20's on the IM, 38's on the drill/swim 50s. On the afap 100 free I went 1.01 on the 100 and 29 on the 50. Both of these were from a push. Both were also done to my feet with Tom telling me the time.

    After swimming we did weights and I focused on chest and back today and gave my legs a rest. We did the normal 3 rounds, with 10,8,6 reps per exercise by round at 80%,max, fail by round. I did

    3x(bench press, inclined bench, miltiary press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, free weight arm extension(working tri and bicep), lower back extension)

    I dont know what the name of the exercise was with the free weight. You grab a dumbell, put one arm and one knee on a bench and pull up from floor to the chest.

    We finished with 10mins on the vasa trainer where I sweat profusely.

    A good workout today but I was beat when I was done.
    Categories
    Swim Workouts
  10. Friday, April 18, 2014 5:00-6:00pm

    by , April 18th, 2014 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    Worked early today, so I was able to make it to the pool for the 'whole pool' lap swim session. :-) Its busy, but everyone has a place to swim. I can tell I'm out of shape...it was tough to hold a decent average pace like I used to do. Maybe I'm just getting old and its not as easy as it once was.

    500 Free warmup
    (500/500)

    10x50 Flutter kick w/ board
    4@1:00, 3@:55, 2@:50, 1@:45
    I missed the last one, going a :48
    (500/1000)

    10x100 Free Pull @ 1:30 (ranged 1:07-1:10s)
    (1000/2000)

    500 Free @ 7:00 - went 6:05
    400 Free @ 6:00 - went 4:51
    300 Free @ 5:00 - went 3:36
    200 Free @ 3:30 - went 2:23
    100 Free @ ???? - went 1:09
    (1500/3500)

    100 EZ and out

    ----------------------------
    3600 Yards in an hour


    Well,another good day to kick my butt into gear. It's hard to believe that about 2 weeks ago I swam that 1:56 200 Free and 5:15 500 Free!! It goes away quick, and its tough to come back!!
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  11. Friday, April 18

    by , April 18th, 2014 at 03:01 PM (The FAF AFAP Digest)
    I was still too sick to swim yesterday. The crud still has a firm hold on my chest. I've read that asthma and allergies make you more susceptible to serious colds. This seems very true in my case. I rarely get an annoying cold; I always get a serious debilitating one. So I've missed an entire week of workouts, and I'm not at all near 100%. Such a frustrating year. Just when I was making some forward progress, I get nailed. I've also only gotten in one weights session in the last month with resting for meets and this gunk. I can tell I've lost a few pounds and some muscle mass. This summer, even though I won't be as focused on swimming or competing, I'm going to try to be very consistent about strength training. I'm hoping I can get some decent training in in the next 5 1/2 weeks before the Buffalo meet on June 7.

    Today, I just did 2000 EZ. I felt terrible in the water and weak as a kitten.
    Categories
    Swim Workouts
  12. Week 81 -Friday

    by , April 18th, 2014 at 02:31 PM (After a long rest)
    I had a good night’s sleep but woke feeling very tired and sore as I have done all week. This morning’s workout was incredibly tough and I probably should not write this because my mother reads my blog and she will worry, sorry Mum. Towards the end of the main set I felt very disoriented and dizzy. I did not black out but I am pretty sure I was quite close. I think my heart rate must have been high and I am guessing my blood pressure was low(it’s the only thing I can put this feeling down to) and my vision started to narrow almost like I was in a closing tunnel. I managed to get through the set by shaking my head and taking deep breaths and ended up having a great workout. I have had this feeling before and it is a scary feeling. Aftre my Coopers Clinic visit a month ago I am certain I am ok and just pushed too hard. I really am ok, I think I just pushed myself to my physical limit and perhaps a little beyond….nothing new there right?

    Warm up
    400 free
    6x50 catchup on 45

    Main sets
    4x with fins (2x50 kick fast on 45, 100 AFAP on 1.30, 2x75 fly drill on 1.15)
    400 free easy
    12x100 free on 2mins best average

    Warm down
    8x25 on 40 easy

    Total 4000scy

    On the set with fins I held 29s on 50s kick and then went 53,52,51,50 by round on the 100s free and then went 55s on the fly drill. I used the fly drill as active recovery. I was feeling very stiff after the warmup but loosened up after this set and actually felt tired after these fast kick and free swims.

    When Tom gave us the 400 easy after the set with fins I knew we were in for a really hard second set. I was not expecting a long best average set. I had a great set but hurt after round 3 and it just got worse as the set went on and I did not let up at all. I held 56s on all of the 100s, except #7 and #11 where I went 57 and 58. By #9 I started feeling tunnel vision and had to start shaking my head and moving after the swim to clear my head before the next 100. I was more than happy with a 56 average on this set. This was slightly slower than the last best average set of 100s we did but we did 4 more this time so will definately take this one. I started 15 seconds after everyone else and tried using them as a target to catch. This was a huge motivator on every 100 and Bill and Nikki both commented afterwards how they swam good sets by trying to not let me catch them. This was a win win. Several swimmers also mentioned feeling like they were going to be sick and hanging in the gutter during the set. This was really tough, and perhaps the hardest set of 100s I have done. I had nothing left. Even now, several hours later I am feeling this workout.

    Tom promised tomorrow be a recovery but he has been known to throw in a surprise set after a day like today so watch this space.
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/21/2013

    by , April 18th, 2014 at 01:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 X 200 kick 4:15
    2 X 100 kick 2:15
    1 X 50 easy swim 1:15
    1 X 300 IM 5:15
    3 X 100 stroke or IM 2:00

    LCM

    12 X 100 free 1:45
    Descend 1-3/4-6/7-9/10-12
    #3-6-9-12 are fast
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4550 Y/M
    Categories
    Swim Workouts
  14. Long Course Friday

    by , April 18th, 2014 at 08:28 AM (Mixing it up this year)
    Had a visitor today in my lane, Jen Bew. She was then followed by 2 beginner tri swimmers. Tri as they may We were lapping them regularly. We will have to teach them that if we are coming in to the wall wait for us to pass you there, otherwise we'll just embarass you by passing you in a matter of 5 strokes.

    This was another easy day for me, hopefully next week I can crank it back up to normal.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/strapless paddles & bouy
    100 kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers wanted to scare these two guys a little
    200 kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  15. 4|17|14 drylands and SCM

    • Yoga stretches last night for an hour
    • Weights this morning - upper body mostly
    • Running - 3 laps in outside lane, whatever that is (inside lap is 400M)

    as 16 x 15 seconds of fast running then stop, and go again on the 0:40

    SCM
    only had 30 or so minutes so I put the fins on and did:
    20 x 25 free hypoxic on 1:00, F
    • 15's for several then held 14's and a little less for the rest

    20 x 25 free on 0:30, F S
    • 16-17's



    Didn't go all out today because yesterday was an all-out day. Moreoverly, I did two work shifts today (16 hours). One important good thing however did revelate itself in the form of form, specifically sprint stroke form. I discovered if I recover my arm closer to center by shrugging shoulder towards my ear, then really drive fully stretched shoulder to the catch, I would make the 14's with less effort (of course with short fins on).
    The second set was to reinforce this new approach at easier pace with repetition.

    I am totally exhausted, had just 5 hours of sleep last night on top of this. Maybe this could be the reason for this possible stroke evolution, from lapse of concentration fortunately to the good side.

    Ciao

    Updated April 17th, 2014 at 11:43 PM by __steve__

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  16. Thursday, April 17, 2014 9:35-10:15am

    by , April 17th, 2014 at 04:01 PM (Fast Food Makes for Fast Swimming!)
    Monday afternoon I was with my kids at their soccer games, and I decided to help out my son's team warmup for the game. Nothing serious, just sit in the goal and block shots, etc. 8 year olds, how bad can it be? Well, Lesson #1, don't play soccer with open toed sandals... I had a kid come in close, he made his shot and the followthru of his kick caught my big toe on my right foot, and completely ripped off the toenail. Nothing left at all. Just a little ouchy, but I'll live. I took a few days out from the pool, as well as just R&R at home (still went to work) till this morning.

    I felt like a fish out of water this morning in the pool. My cardio is pretty much gone, and my stroke felt like garbage. My toe hurt a bit as my feet would kick in the water, occasionally striking each other as they passed.

    2 x 200 Free warmup
    I had to pause at the 200 to stretchout my right shoulder. Something just isn't right in there...gotta be getting old I guess.
    (400/400)

    My "kick my own butt into shape" set:
    2 x 400 Free Pull @ 5:00 (4:42s)
    2 x 300 Free Pull @ 3:45 (3:31s)
    2 x 200 Free Pull @ 2:30 (2:22s)
    1 x 100 Free Pull @ 1:15 (1:11s)
    (2000/2400)

    Finished off with a 200 EZ. My body was sore enough, and my cardio got a good kickstart back into action. Have to try again soon.

    -------------------------------
    2600 Yards


    It felt good knowing that I could maintain Stewart's intervals and times on the 400s pull that he did earlier in the week. Yeah, it doesn't matter that mine was SCY vs. his LCM set.

    I've also decided to register for the 2nd half of the season with USA-S to compete in the LCM meets. We have 3 available here in Wenatchee this summer. Apple Capital May 30-June 1st, Starlight Invite in early July, and the LSC Champs meet in late July. I can get my money's worth that way, but I have to get into shape to swim with the kids in meets. Can't fake that!!
  17. Week 81 - Thursday

    by , April 17th, 2014 at 03:06 PM (After a long rest)
    The past two days I have been walking around like an old man and I mean a really old man, as a result of lifting and focusing intensly on legs on monday night. Last night my legs still hurt pretty bad but in my insane mind decided to work on my legs yet again. I added a few back exercises just because I could not do legs only as a result of being in so much pain. Lets just say I had tears in my eyes on the first round of exercises. In particular the leg press exercises felt like someone had pushed hot pokers into my thighs and I literally had tears coming down my cheeks. I powered through the first round and this helped to loosen me up and by the 3rd round actually lifted the same amount of weight I did on monday with only moderate discomfort. We did the normal 3 rounds of 10,8,6 reps at 80%, max and fail per round.

    3x(left leg extension, right leg extension, left leg curl, right leg curl, leg press, lunges, lower back extension, lat pull down with hands inside, lat pull down with hands outside)

    I did 10 minutes of vasa trainer to finish the workout.

    This morning I woke up expecting to face plant as I got out of bed and despite still being in a lot of discomfort felt better relative to how I felt yesterday morning. I headed to the pool normal time and had a long warmup followed by a good pace set and by the end felt really good. My legs still hurt but not nearly as badly as I thought they would. Its my hope that by Saturday I am pain free. Watch this space!!

    Warm up
    4x(200 free on 2.40, 3x50 back on 40, 4x50 kick on 50)

    Main Set
    15x100 on 1.30 holding 1min

    Warm down
    5x100 easy

    Total 4200scy

    I found the warmup quite tiring today and was hurting pretty bad on round 1. In particular pushing off on turns sucked. I descended by round(not intentionally but I suspect I was loosening up). On the main set I held 59s and 1mins throughout with the exception of the last round where I went 56. I got done before my training partner Bill got done since he was going on a slower send off, so used his last 5 as a longer warm down. It was fun to see him picking up his times with a rabbit(me) slightly ahead of him. I asked him after the 1st one if he was ok with me swimming alongside, because I know it can annoy some people when they are tired to have me next to them. He thanked me profusely for pushing him, so I swam next to him until the last one where I let him have 5 seconds lead and then pulled him back throughout the 100. He went 1.07 on the last one and he was super excited since his hold time was 1.12. His last 500 he was holding 1.10s so his combined add up time was well under 6 mins. I enjoyed this also and used it as a way to get a nice long higher than usual warm down.
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    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/18/2013

    by , April 17th, 2014 at 11:45 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We only have time for 1 hour today.

    LCM
    WARM UP:
    4 X 250 4:20
    1 X 200 kick

    2 X 200 3:20
    4 X 100 1:40
    8 x 50 :50
    Pull or swim

    3 X 200 IM 4:00

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Mastered the art of Sleep Swimming today

    by , April 17th, 2014 at 08:49 AM (Mixing it up this year)
    Was up for 3 hours working on hospital issues yet I did still manage to make it to swim practice and work this morning. Today I mastered the art of sleep swimming!

    Yes you can swim with your eyes shut and sense when the light gets brighter so that you can open your eyes to do a flip turn here and there. The water was also so cold today that I decided to get out a little early.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50 free/50 back w/paddles
    500 breast kick w/br fins
    5x100 drills w/snorkle mixed it up some

    Total 2500 yards
    Categories
    Swim Workouts
  20. Wednesday 4/16/14

    Wednesday 4/16

    AM only SCY

    400 swim every 4th 25 scull
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x75 @ 1:20 k/dr/swim

    2x25 @ :20
    2x50 @ :40
    2x75 @ 1:00
    2x100 @ 1:20
    2x125 @ 1:40
    :30 rest
    2x125 @ 1:40
    2x100 @ 1:20
    2x75 @ 1:00
    2x50 @ :40
    2x25 @ :20

    Going up: #1 FAST, #2 AE
    Going down: #1 AE, #2 FAST

    350 EZ

    Total: 3300
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