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  1. Back to the lab, again

    My first swim after our SCY state meet this past weekend. My focus for today was lengthening my freestyle stroke. Luckily for me it was a short free based workout.

    200 free
    6 x 50
    -odds stroke drill @ 60
    -evens free swim
    200 free breathe 1/3

    Descending swims and intervals

    3 x 200 kick w/fins @ 3:00, 2:50, 2:40
    100 swim @ 3:00 recovery
    4 x 150 swim @ 2:20, 2:15, 2:10, 2:05
    100 swim @ 3:00 recovery
    4 x 100 swim @ 1:40, 1:35, 1:30, 1:25
    100 swim @ 3:00 recovery
    4 x 50 swim @ 55, 50, 45, 40
    100 swim@ 3:00 recovery
    100 sprint
    50 EZ

    6 x 50
    -odds Dolphin kick on back @ 60
    -evens back swim @ 50

    150 w/d


    It felt good to get back in the pool and stretch out a bit. The meet was pretty much a training weekend. Nothing to taper from and just swam in a couple of practice briefs. I had a couple descent swims and the rest were about what I expected. Back to the lab!
  2. 2|24|16 SCM

    by , February 24th, 2016 at 03:10 PM (Blog)
    Elastic tethered freestyle, build stretched distance proportionally to stroke reduction
    • 5 x 30 strokes on 1:00
    • 13 each x 20, 19, 18, ... 9 strokes (resp.) on 1:00
    • 10 x 8 strokes on 1:00

    5 x 15m DFS fr / 15 easy br

    4 x 50 fr on 3:00, 100 pace (34, 34, 32, 33)

    The elastic fr fatigues muscles like weights.

    Need to include more swims that are complete (50's). Training separate components, as I have been, will continue, but I need to more often combine them into one complete swim, instead of a swim with separate parts (not unlike this sentence), if that makes sense.

    Need to get those "on 3's" down

    My shoulder feels good. I've been doing eccentric teres minor therapy with 3lbs. Seems to pick up a little from where the RC stuff drops off. Neck is killing me though

    Updated February 24th, 2016 at 04:49 PM by __steve__

  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/25/2016

    by , February 24th, 2016 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    Sorry I missed posting the last two days...

    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick--second 50 fast-- 2:15
    1 X 50 swim

    2 X 75 moderate 1:30
    4 x 25 sprint :40 #4 on 1:00
    Four rounds--choice

    3 X 200 3:00
    4 X 50 descend 1:00
    Two rounds--pull it

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Workout 02/23/16: evening

    by , February 23rd, 2016 at 09:58 PM (Maple Syrup with a Side of Chlorine)
    Had a crummy night's sleep but was able to function well enough during the Rx Abuse Task Force meeting this morning. After getting recycling loaded into the van I did some errands with my wife and then we enjoyed a great lunch. I am in the process of reorganizing paperwork, condensing, and shredding to get rid of excess...maybe I don't need to keep my tax returns from 2001? Made it to Masters tonight...

    - 100 demonstration of streamling/sdk with the age group team as they head to end of season champs. I will spend the day with them on Thursday of next week.
    - 200 swim/100 kick/200 pull with AP and snorkel
    - 16 x 25 on :35 [4 x build, descend, easy, fast]
    - 6 x 75 on 1:10 [fast last lap, snorkel on first four FR, last two back]
    - 8 x 50 on :45 [pull]
    - 2 x 150 on 2:05 even split [did 50 fr/bk/fr, held 1:48]
    - 2 x 25 from blocks [working starts]
    - 100 loosen and out
    (Masters/Rec/2300 yds/55 min)

    Light turn out tonight with MG (back from Canada) doing the workout with me and Matt on his own, until we worked on starts. I will be signing up for the Harvard/New England Champs for Friday/Sat events...will miss th 200 back on Sunday but am satisfied for 3 events a day and only one night in a hotel. Should have plenty of time to relax after the meet and explore Boston a bit with the family. Right now I'm thinking of entering...
    50 free, 100 back, 50 fly on Friday (my knees will not be up for the 200 breast)
    50 back, 100 IM, 200 fly on Saturday (planning to skip the 500 so I can sleep in! might decide to swim it backstroke.)
    Swim Workouts , Planning
  5. Tues Feb 23

    by , February 23rd, 2016 at 09:20 PM (Senior Sprinting)
    Bridge, starting a speed/power sequence

    100 warmup (straight from Bridge)
    2x50 w f+p, ez down, AFAP back
    2x25 uwk w fins AFAP one free one fly
    3x25 running dive AFAP two free one fly
  6. Week 178 - Tuesday

    by , February 23rd, 2016 at 09:18 PM (After a long rest)
    I fell asleep really fast last night but woke up at 11:30pm with the feeling like I had been asleep for hours. I then went back to sleep and when I woke up for my workout I was whooped. Strange! Today was my dryland day so I started an hour earlier than usual.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round today.

    400 free with snorkel
    6x50 catchup on :45
    4x100 free on 1:20
    3x100 free on 1:15
    2x100 free on 1:10
    1x100 free on 1:05
    300 easy

    I felt pretty hideous in the water almost like I had asthma where I was short of breath. I hope I am not getting sick.

    This weekend Tom talked about putting the pads in the pool and doing a meet warmup followed by 2x200s, 3x100, 4x50, and 6x25s. Should be fun.
    Swim Workouts
  7. 2|23|16 SCM and drylands last night

    by , February 23rd, 2016 at 03:47 PM (Blog)
    Reviewing footage and pictures from the meet, I found 2 significant defective areas to improve. 1st (left pic), is sluggish block response. 2nd (right pic) is breakout streamline and position off the turn.

    In the first image, a 50 fr lead-off (also the goggle mishap race), I am extremely late off block. I believe this was from being too cautious during previous start practice on flimsy/slippery blocks the recent few weeks leading up to meet. In fact, a video of a following race, the 50 fr, showed the same thing validating this, I enter the water almost a body length late!

    The 2nd image depicts how my breakout bad habit (off the turn) has returned during race time. My legs are truly in an unstreamlined formation. I believe I panic off the turn, and start the undulations, then flutter kick + stroke, too early before my body is in correct form. Been working on this a lot, just not enough.

    Need to resolve these issues permanently and ingrain proper form such that they are second nature on race day.

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    SCM today

    18 x 32.5m fr / 17.5 br on 2:00
    • dive from side, easy sprint, work on breakout bad habit

    10 x 20m on 1:00 fr
    • 10m out from dig and turn, work on same problem and finish 10m out

    Did weights last night for about 70 min and went heavy on most stuff.

    After todays swim I am finally feeling everything from last weekend, yesterday, and today. Time for a break!

    Updated February 23rd, 2016 at 09:29 PM by __steve__

  8. Feb 23, 2016

    by , February 23rd, 2016 at 01:11 PM (Workout Swimmer)
    Just got back from watching our son at his final college conference meet - best times in 3 out of 4, so happy for him! It was a great weekend, and a wonderfully run meet by the SSC officials at Orlando YMCA on I-Drive, as usual.
    Swam about 4300 LCM yesterday on my own
    Today, went over after weights at Kinetix (love that place!) and only got in 2200SCY - however that was in 30 minutes - so a total win! After all if I went 2200 every 30 min, I would do 6600 in my usual time in the pool - but we all know that doesn't happen, with intervals, resting, talking. . . . but I swam solo again, so. . .
  9. Monday, February 22, 2016

    by , February 22nd, 2016 at 05:56 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 65, pool at 80
    Sunny, 65% humidity

    Warm Up
    100 FR EZ

    Set 1
    10x300 FR on 4:15
    /snorkel, paddles, fins

    Cool Down
    100 FR EZ

    Tight schedule with a 45 minute window to swim, and tomorrow is a planned rest day as I have work project activities all day.
    Swim Workouts
  10. Sun-Mon Feb 20-21

    by , February 22nd, 2016 at 05:12 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    6 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise from a push @ 1:00
    50 EZ

    4 x 30 burst SDK to 15m from the blocks, cruise back
    100 EZ

    6 x 30 burst to 15m from the blocks @ 100 pace, cruise back
    (3 forward, 3 back)
    100 EZ

    4 x 25 fly @ 100 pace
    100 EZ

    3 x w/fins
    4 x 25 IM order @ 100 pace @ :L40
    1 x 25 flutter kick @ 100 pace @ :40
    1 x 25 EZ @ :40
    200 EZ at end of 3 rounds

    10 x 25 back kick @ 100 pace @ :45
    100 EZ

    Total: 2850

    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    2 x
    4 x 25 shooters w/fins @ :30 + 50 EZ
    extra 50 EZ at end

    Main sets:

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

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ (looking for nose clip that fell off my suit strap)

    4 x (25 AFAP x 75 EZ) @ 3:00
    100 EZ

    4 x 25 no breath free @ :40
    100 EZ

    Total: 2700


    I've felt a little sluggish the last couple days. I think it's just because I hit the 4 weeks of hard training mark, and my body is screaming for some recovery. So it should be happy with the next couple weeks. Still working on the elbow. Had acupuncture today (and seems better) and have a chiro appt/massage and another acupuncture appt booked this week. Injury rehab is really time consuming. And now I am off to put the elbow in a bucket of ice.
    Swim Workouts
  11. Mon Feb 22

    by , February 22nd, 2016 at 04:17 PM (Senior Sprinting)
    400 warmup
    8x 25 from the blocks, 6 free, 2 fly, afap. 75 ez in between.
    Swim Workouts
  12. 2|22|16 SCM and weekend brief

    by , February 22nd, 2016 at 01:54 PM (Blog)
    400 warmup as 25 fr's on 0:40 snorkel

    7 x 15m on 2:00 dive from side fr's

    • odds flutter, evens dolphin

    4 x 25m on 3:30 dive from side fr's AFAP
    • odds flutter, evens dolphin

    25m UWDK

    25m UWFK

    Changed my AFAP stroke again. Recent style works for 100's but isn't fast enough

    2016 SC SCY meet

    Fantastic meet, everyone was in high spirit and competitive. Wish I had more opportunities to race with team.

    Relay lead-off 50 fr - 25.58
    • Wore a cap over brand new goggles. Should have listened to Ande's SFF tip: "Don't try something new on race day". Each lens filled up with water upon entry, then tears additionally filled them up. Managed to turn and finish correctly, but I swam this on autopilot and had too much in tank at finish.
    • Breathed once
    • Unfortunately, recent training results show my first swim to be fastest
    • Went capless and used training goggles for remaining meet

    50 fr - 25.47
    • Did not breathe, felt good for all parts. Expected something faster

    50 fl - 31.41
    • PB by 1/100's of a second
    • wore training jammers
    • need to work turns
    • hit line with hand once
    • Don't really swim fly much, just like to race it. Keeps the joints in good mood that way

    100 fr - (27.93) 57.90
    • PB
    • Negative split my effort and actually enjoyed the race. Breathed every 2 with nice long strokes for 75 yds. Swam last 25 without breathing using a dolphin kick
    • Turn #2 was so crunched that my feet actually had to re-touch the wall lower. Even so, I went so deep the 50 - 75 part was spent half UW

    50 fr relay anchor - 24.88
    • Experimented a little: breathed once on first 25, just glided mostly off the turn, and used the dolphin kick the second 25

    50 br - 35.66
    • PB
    • Everything was good but I really need to learn how to do a br turn

    50 fr relay lead off - 25.45
    • Felt good, breathed once
    • Our anchor swimmer was a former teammate of Borges and Cielo, what an honor to swim on the same relay team, including Karen and Julie

    Very Happy about this well run meet! It feels great to have a team and coach that supports everyone and has confidence in each other. Miss the mates.

    Even though I didn't break under 25 which I know I can, I still managed 3 PB's in events I've been sandbagging over the years, while focusing on the 50 fr. Hate to say I actually like the 100 fr

    Updated February 22nd, 2016 at 06:13 PM by __steve__

  13. Week 178 - Monday

    by , February 22nd, 2016 at 08:41 AM (After a long rest)
    Yesterday I went fishing in east Texas with 3 friends. I am not a big fisherman but really enjoy it when I go out. My boss has a ranch with a big lake and he graciously allowed us to use it yesterday. It's in a small town between Athens and Palestine, Tx(check it on the map; its in the middle of no where). We had a really good day and caught a lot of bass, crappie and blue gills. I came back tired and had a late dinner and then headed to bed.

    This morning I was a little tired but woke with an upset stomach. As I got going this seemed to subside and it did not affect my workout. Today was a long workout.

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

    main sets
    8x300 done as descend 13 free with paddles and snorkel on 3:45, #4 back on 4mins, descend 4-6 free with paddles and snorkel on 3:45, #8 back on 4mins
    10x100 kick with board, as 2x(1 on 2mins, 1 on 1:50, 1 on 1:40, 1:30, 1:25)

    warm down
    200 easy

    i descended from 3:09/3:10 to 3:03/3:02 and then went 3:30 on the backs. The kick was really hard but I made the set(just).

    Updated February 22nd, 2016 at 09:01 AM by StewartACarroll

    Swim Workouts
  14. Sat-Sun Feb 20-21

    by , February 21st, 2016 at 09:47 PM (Senior Sprinting)
    Saturday, ez Bridge and ez swim

    100 warmup
    2x25 fast
    10x50 on 1:00, HR<120
    200 ez kick
  15. Sunday, February 21, 2016

    by , February 21st, 2016 at 08:56 PM (I swim, therefore I am)
    Vanderbilt Beach, Naples, FL - 8:30am
    Sunny, clear blue sky
    62F Air, 60F Water

    3 Mile Swim
    A beautiful brisk very calm SWFL morning. The was a dolphin swimming just about 25 yds off shore!

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    Although the water was about 60F as indicated by the thermometer, it was very flat. If I could handle the cold water, then it was a good time, with little wind or tide currents to swim two loops which is about 3 miles. Thanks to my friend Heather for swimming it with me! We did it together. Heather's persistently strong pace always challenges me towards more effort, and her navigation keeps me from heading out into the Gulf. Great swim by our other five campanion swimmers for going along with us on the first length! Thanks to all my awesome VB swimming friends, those who were there today and those are were not there for your encouragement and making every swim at VB a great experience!
    Swim Workouts
  16. Saturday, February 20, 2016

    by , February 21st, 2016 at 08:28 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 68, pool at 80
    Sunny, 67% humidity

    Warm Up
    2(200FR swim + 50 kick)

    Set 1
    4(200 on 3:00, 4x50 on 1:00)
    /build 200s by 50, desc 200s each round 1-4 *2:23-2:18
    /4x50s desc 1-4 *34-31 range
    100 FR Kick Fast on 2:00 *1:30s

    Set 2
    4(4x25 on :40 IMO) 1:00 rest, RI
    200 IM as 25EZ/25Fast
    /25s *BF 15s, BK 16s, BR 20s, FR 14s

    Cool Down
    500 EZ FR

    GCST Masters workout group at FGCU
    Swim Workouts
  17. Week 177 - Saturday

    by , February 20th, 2016 at 05:48 PM (After a long rest)
    Our kids swim sectionals at the Texas A&M Aquatic center in College Station, TX next week and heats are scy and finals are LCM. To help the kids adjust to LCM we switched the pool up yesterday afternoon. The pool is staying this way until Sunday and today our masters swam LCM. it has not been that long since we swam LCM but long enough where it felt like I was swimming 55m instead of 50m. To make matters harder tom stuck to the 16x100s which is always brutal.

    I slept ok last night but not as good as Thursday night.

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

    main sets
    8x100 with fins done as 50 streamline kick, 50 build on 1:30
    16x100 at 400 race pace on 2mins

    warm down
    200 easy

    the 16x100 is just a brutal set when you try and hold pace. I started out at 1:05 which is a little quick but soon got into 1:06s and held it through 10 and hit a physical wall on 11 going 1:08. I skipped 12, then did 3 with paddles with no bouy and held 1:04,1:03,1:02. Somehow I miscounted and thought we were done but tom said 1 more so I put on fins for the last one and really went for it and went :54/:55. I was so winded I could not speak for a long time. My daughters group was on deck when we were done and she said I was purple. One of my training partners who has not been at practice consistently for a few weeks was swimming next to me. He is usually pretty quick but I could not understand how he was with me on the first 5, and then realized he was wearing fins. He actually started dropping time and this is what gave me the idea to just go for it on the last one with fins. I wish I could have made all these on 1:06s but I was happy with what I did and I gave everyhing today.
    Swim Workouts
  18. Workout 02/20/16: Morning

    by , February 20th, 2016 at 05:09 PM (Maple Syrup with a Side of Chlorine)
    We took a quick trip up to Portsmouth, NH, on Thursday to explore the area, then stopped at Hampton Beach on the way home. Here is a shot of my wife getting some beach therapy:

    My daughter came home from Philly for the weekend and last night we grabbed some supper on the town and then went to a fundraiser featuring Christopher Kimball, host of America's Test Kitchen and Cook's Country. He gave a fun presentation about his time in the business and answered a lot of questions. Someone asked how "he rolled" into the event...he laughed and told about having to clean up from a busted pipe at his house in Rupert and drove himself down to Bennington, about an hour's drive. Who looks more excited in this picture?

    After a nice breakfast I made it to the pool this morning with the crew ...

    2 x (100 swim, 50 kick, 100 pull)
    100 im drill
    4 x 25 technique work as group

    JBS's Sweedish 1:01 set:
    - Start at :01, swim 50 yards, must finish before :60
    - next one leaves on :02, then :03, etc (there is the 1:01). Miss :60, rest one, then do 25's
    - I did 75s for first 6, kicking through 10, mix of strokes until :18, then snorkel with paddles until :22, then pulling with snorkel until :27. Failed the one leaving on :31, did easy on :32.[(6x75)+(26x50) = 1750 yds]
    100 easy
    8 x 75 on :15sr (1:20)
    - 25 kick, 25 fast stroke IMO, 25 pull

    4 x 50 on 1:10 active recovery and out
    (Masters/Rec/3100 yds/75 min)
    Looking back, I haven't done this main set in a while (fall 2014). We had started on the :10, but today we started early on the :01 to squeak in more. We had a full pool with Greg, Matt, Kevin, Julie, and (young) Tim powered through the workout, with Alissa and Marie on their own.
    Swim Workouts
  19. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 10:39 AM (The FAF AFAP Digest)

    Thursday: Swim: 1850 EZ

    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various

    6 x 50 streamline off walls past flags @ :55
    -- alternated free and backstroke kick

    6 x 50 w/fins, 6 SDKs off walls @ :50
    50 EZ

    6 x 50 w/paddles & buoy @ :50
    -- no, did 5 x 50 fly drill & sculling
    50 EZ

    Main sets:

    3 rounds:
    1 x 200 @ 3:00, streamline off walls past flags
    1 x 100, 2-4 SDKs off walls @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00
    did w/fins:
    1 x 50 fast flutter kick @ 100 pace (26s) + 50 EZ @ 3:00
    1 x 50 cruise backstroke kick, SDK past 15 m @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00

    6 x 50, sprint 35 y kick @ 2:00
    -- did 25 fast shooter (no fins, 12s) + 25 EZ
    100 EZ

    9 x 50 @ 1:30 (I added the EZ 50s to get more rest)
    1-2 = 25 fast + 25 EZ
    3 = all EZ
    4-5 = 25 fast + 25 EZ
    6 = all EZ
    7-8 = 25 fast + 25 EZ
    -- fast one were alternating dolphin kick w/fins & board (10 highs) and breast (12s)

    150 EZ

    Total: 3150


    It was really crowded last night. I cut everything in the main set in half and was still catching up with the last person in the lane. Would really have preferred some 25s with 6 in a lane ...

    My elbow is a little better after ramping up the kicking and going to chiro/acupuncture. Will carry on with the same next week.

    Day off!
    Swim Workouts
  20. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 09:01 AM (Senior Sprinting)
    Thursday easy Bridge

    400 warmup
    2x25 SDK fins afap
    8x25 variable sprint w fins