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  1. Week 192 - Saturday

    by , June 4th, 2016 at 12:49 PM (After a long rest)
    I had another good night of sleep and even woke up an hour before my alarm was due to go off feeling good and for a change not thinking work; thinking kids and wife is so much better!!!

    tom had said he wanted to switch up today's workout and he said it with a wicked chuckle and grin. He likes to play mind games and I think I am generally the only one who never reacts. My old college coach would do this and I found that reacting made him happier so I stopped reacting which used to make him try even harder.

    as it turned today's workout was tough. Like most of our race pace sets you can make them as hard or easy as you want but swimming them correctly they are brutal. Needless to say I tried my hardest and it was brutal.

    Pool was setup LCM

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

    main sets
    4x(200 at 400 pace on 4mins, 100 at 400 pace on 2mins, 50 at 400 pace on 1min, 2x25 afap on :30) :30 rest between rounds

    warm down
    300 easy

    I had to cut today short because my kids were on deck after the main set and I knew Neil would be running late this morning. I used paddles on the 200 but dropped them for everything else. Despite hurting really badly everyone of the 200s I descended going 2:16, 2:14, 2:12, 2:10. These were awesome but not sure I could hold the last 2 for a 400. The 100s I swam(no paddles) with a snorkel and was 1:04,1:04,1:05,1:05 which again I was really happy with. The guy in the next lane to me went for the 100s on this set and it helped a lot. On the 50s I was :32s and the 25s I was :15/16s. The 25s were mid pool 25s so they were tough to get going on. I was bright red when I got out so I guess it was easy to see how much effort I put in. I was really pleased with today's workout but it was the most difficult workout I have done in a long long time. Tom had my daughters group do this and they found it easier than the 16x100s so it's either the way I swam this set or an age related thing.
    Categories
    Swim Workouts
  2. Thur-Fri, June 2-3

    by , June 4th, 2016 at 10:59 AM (The FAF AFAP Digest)
    Thursday:

    When to a 75 minute hot yoga class for the first time in many months. The poses were fine, but, wow, I was not used to the heat. Sweated buckets.



    Friday: Swim/LCM @ Pitt

    Warm up:

    200 various (missed 300 due to traffic)
    10 x 50 @ 1:00 (They were pulling. I did various stuff to finish warming up.)

    Main sets:

    10 x 50 flutter kick w/fins @ 1:00
    -- did 7 between 31-33, then 1 EZ, 1 fast @ :29, 1 EZ
    -- starting off at :31 was too fast
    50 EZ

    8 x (35 fast kick + 15 EZ) @ 1:20
    -- did backstroke kick @ 100 pace
    100 EZ

    6 x 50 kick w/fins, done as 25 shooter + 25 EZ @ 1:10
    50 EZ

    8 x (35 fast swim + 15 EZ) @ 1:20
    --alternated breast and back @ 100 pace
    100 EZ

    4 x 50 of something + 100 EZ
    -- I was so shot that I just did 3 x 50 EZ

    8 x (25 fast + 25 EZ) @ 1:20
    -- 4 swim, 4 kick w/board
    50 EZ

    Total: 3200 m



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


    I was crippled by that long course workout. It was billed as a sprint workout. Ha! That was a crazy sprint conditioning workout, not nearly enough rest to be a true sprint workout. I was going to leave before the last set, but I was shamed into staying -- a rare occurrence. It's been 7 days in a row and I'm beat this am, so will take today off. Looks like it could be pouring during Lebo lap swim anyway.
    Categories
    Swim Workouts , Yoga
  3. 6|4|16 SCM

    Yesterday SCM (midday outside and hot):
    200 ez warmup
    10 x 50 flutter kick on 1:30
    10 x 25 fly with fins on 1:00
    3 x 25 on 3:00 from block, with fins - fr, UWDK (x2)
    10 x 25 on 1:00 burst to fr then coast
    100 ez

    Today SCM drylands (outside and hotter):
    10 x 50 on 1:00 1 - 4 fr, 5 br, 6 - 9 fr, 10 bk
    10 x 25 on 1:00 lung buster fr
    5 x 0:15 on 1:00 vertical kick with fins
    500 of various (bursts, drills, UW's kicks)

    Treadmill - 3:00 @ 9.5 mph
    1 x 12 Plank alternate DB rows #12's
    1 x 6 side plank lateral raises #6
    1 x 6 side plank rear shoulder raises #6
    1 x 12 back extensions with undulating spine (gym should be empty when doing)
    1 x ?? back extension machine pedaling arms forward with#5 DB's
    1 x ?? back extension machine doing fly with #5 DB's
    3 x 10 negative eccentric teres work 10 KB

    Updated June 4th, 2016 at 07:11 PM by __steve__

    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout 06/06/2016

    by , June 3rd, 2016 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be focusing on meet prep swims leading up to our meet June 11/12.

    LCM
    WARM UP:
    2 X 150 2:45 2:45
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    1 X 100 swim 2:15
    Two rounds

    1 X 400--choice swim/fins optional

    6 X 50 1:20
    1-3: perfect stroke
    4-6: descend--#6 @ 100%

    3 X 100 choice 2:30
    Swim all three strong--85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. Week 192 - Friday

    by , June 3rd, 2016 at 09:39 AM (After a long rest)
    I had a much better nights sleep last night and despite waking up tired I felt much better than earlier this week.

    This spring, our masters team has been swimming at the same time as my daughters group, Jr. Racers(11-12). This morning was the last of these workouts because the kids switch to summer schedule next week . Today we also had the fastest 13-14 year old boy plus about 5 of the college kids who used to swim at Race. Needless to say there was plenty of motivation to swim fast today


    warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    6x50 kick build on 1min
    12x100 free on 1:10 holding constant pace throughout.
    100 easy
    12x25 free no breathers fast on :40
    8x50 IMO on 1 min as 25 drill/25 build to max speed
    10x50 streamline kick on 1min trying to hold :35 or faster

    warm down
    200 easy

    my elbow still hurt today but finally started to loosen up mid way through the 12x100 set. On the 6x50s I was holding :40s. On the 12x100s I was out in 1:01 and then held 1:02s until the last one where I was 1:00. Despite tom asking us to hold a consistent pace I was faster on the first and last. I felt tired but was pleased with this set. I think I could have been more consistent if the guy in my lane and I circle swum instead of swimming sides(his idea). I kept coming off turn 2 and clipping the lane line. I need to work on my foot position off the walls because I turn crooked. I made the 12x25 no breathers while holding :13/:14s. The guy in the lane with me was about half a body length ahead of me and I felt like a surfer riding the wave(cowabonga!!!!); it was awesome. On the IMO 50s I tried building as instructed but my breast is just so off recently. I think my timing on my pull and kick is off high causes me to have big pauses in my stroke. I should work on this but it's so hard when IM is not my chosen thing. In many ways I would just sooner avoid it. On the last set despite Bing told to go under :35s I went :35 on the first and then held :37s. This was still a great kick set for me. Using my snorkel on the kick helped with my body position a lot.

    Updated June 3rd, 2016 at 09:46 AM by StewartACarroll

    Categories
    Swim Workouts
  6. Week 192 - Thursday

    by , June 2nd, 2016 at 10:50 PM (After a long rest)
    I had a very long stressful day at work yesterday. I fell asleep really quickly but at around 1am I was wide awake thinking work. I lay in bed tossing and turning until it was time to head to the gym.

    15mins on stationary bike

    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. Due to my elbow I backed off and did not do the power roller or the m divine ball today.
    2x(3 X shoulder band exercises)

    Pool was setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    25 drill fly, 50 kick back, 75 swim breast on 3mins
    25 drill breast, 50 fly kick, 75 swim back
    on 3mins
    25 drill back, 50 breast kick, 75 swim fly
    on 3mins
    50 drill back, 75 breast kick, 25 swim fly
    on 3mins
    50 drill fly, 75 back kick, 25 swim breast
    on 3mins
    50 drill breast, 75 fly kick, 25 swim back
    on 3mins
    75 drill breast, 25 kick fly, 50 swim back
    on 3mins
    75 drill back, 25 breast kick, 50 swim fly
    on 3mins
    75 drill fly, 25 back kick, 50 swim breast
    on 3mins
    200 easy

    Despite swimming lcm I decided to do part of the workout I sent to one of my swimmers who could not make today's seniors workout. The workout was actually pretty good and made a nic change from my free based workouts.

    My right elbow is still extremely painful and I have been unable to go and see anyone about it yet.
    Categories
    Swim Workouts
  7. 6|2|16 SCM

    Worked legs and abs last night, also did Yoga for Swimmers - Legs



    SCM this afternoon outside, water still comfortable (82)

    700 of easy various with and without equipment
    5 x 50 on 3:00 from block, 25 fr / 25 easy
    3 x 25 on 4:00 from block AFAP, fr, UWDK, flutter kick
    50 fly with fins
    25 from block with fins

    Legs were never really there and shut down towards the end.



    Evening weights:

    1 x 22 x 70#'s - DBBP (did not lower weight with upper arms beyond horizontal)
    1 x 10 x 95 - shoulder press
    12 x 5 x +10 per set - negative pulldowns


    I've tried a new variation to the leg extension that I believe has tremendous potential in the pool. While swimming our hips are extended to neutral. During leg extensions hips are contracted working the right group, but wrong area. If a machine can be found which allows laying down during the exercise it is definitely worth a try

    My county just approved the natatorium that has been on the table for a few years. 3 miles away! This changes many things in a good way.

    Updated June 3rd, 2016 at 12:03 AM by __steve__

    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 AM Workout 06/03/2016

    by , June 2nd, 2016 at 12:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    The Sharks are hosting a LC meet June 11/12. Our workouts prior will be focused more on meet prep with reduced yardage.

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 100 moderate 2:15
    4 X 50 1:15
    50's: odd: fast even: easy--all choice

    3 X (start-turn-finish)

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Double, Wed June 1

    by , June 2nd, 2016 at 10:58 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    med ball slams, 10
    double rope slams, 33 x 10
    alternating rope slams, 30
    single leg stand on bosu in streamline, 1:00 each leg
    supine flutter kicks on bosu w/ankle weighs, 100
    power wheel roll outs w/knees on bosu, 3 x 15
    kettleball swings, 25 x 3 x 10
    hammers w/10 lb DBs, 3 x 25
    streamline crunches, 2 x 50
    plank, 1:00
    extreme and iso squat, 5:00


    Swim/LCM @ PItt

    Warm up:

    300 various (missed 200 bc of chatting)
    5 x 100 free w/paddles on 2:00

    Main sets:

    8 x 50 kick w/fins on :50
    -- pretty quick interval for long course
    -- I had to go about 200 pace just to get :15 rest

    assigned:
    2 x (4 x 200) @ 3:40, rest between rounds
    did:
    7 x (50 stroke @ 100 pace + 50 EZ)
    100 EZ at end

    assigned
    2 x (4 x 100 with some breathing pattern) @ ? 2:00, I think
    did:
    7 x 100 flutter kick w/board & fins + 100 EZ
    -- held 1:12-1:15 or so

    -- they had another short set, but I got out

    Total: 2800 m



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


    I tried to go to my gym, but it is closed for a week for renovations. So I just did drylands in my exercise room, which were probably plenty anyway. It was a Monday type freestyle oriented workout at Pitt, so I modified to do some stroke 50s @ 100 pace. Still, I was pretty bushed the rest of the evening after that double and a good bit of aerobic work. I really despise long course backstroke ...

    There are less than two months before the Texas Zones meet. I'm going to be away a fair amount of that time, starting with a week at the beach when school lets out and then a week at Olympic trials with Fort21. I've found places to swim, but it will require some discipline to get good workouts in ...
  10. SCM block practice

    Drylands yesterday
    treadmill for 3:00 at 9.5mph
    shoulders, abs, torso, stretching

    SCM
    200 warmup free
    6 x 25 on 1:00 with fins - fly out, UWDK back
    10 x 25 on 1:00 with fins - UWDK
    6 x 25 on 4:00 from block - fr, fl, br, fr, fr, fr
    1 running geezer flying start AFAP fr to 15m
    8 x 15m on 1:00 from block - fr
    300 drill with fins and snorkel
    4 x 25 flutter kick on 1:00
    2 x 50 flutter kick on 2:00


    Reserves coming up - another weekend at the good-ole-boy section.

    2.5 weeks to LCM meet. 1.5 months to a 14 day adventure in paradise for my wife and I (see profile image)

    Updated June 1st, 2016 at 10:00 PM by __steve__

    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout 06/02/2016

    by , June 1st, 2016 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:15
    Four times--choice

    8 X 50 1:20
    Descend 1-4/5-8--#4 and #8 are fast--all choice

    6 X 50
    odd: blocks--sprint 25
    even: build to race finish

    $$$$ RACE PACE SWIM $$$$
    1 X 100 choice from the blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Garbage, Tues May 31

    by , June 1st, 2016 at 10:53 AM (The FAF AFAP Digest)
    I met up with Jim at Sewy. Unfortunately, we had to wait 30 minutes to get into the pool and then only had 55 minutes before the next kid activity. Now that's it's summer, kids get the majority of pool time ... I hadn't slept well and was tired, so agreed to do a "garbage yards" type of workout. I used fins for all those 100s.

    600 various
    4 x 100 free w/paddles @ 1:45
    6 x 100 kick @ 1:40 (stay under 1:10)
    6 x 100 free w/paddles @ 1:35
    50 EZ
    10 x 50 @ :50-1:00
    odds = swim
    evens = kick

    Total: 2750


    Even though I was just swimming smoothly, I am so unused to this type of set that it felt a bit tiring. Today, I'm headed to the gym and then later to Pitt.
    Categories
    Swim Workouts
  13. Week 192 - Wednesday

    by , June 1st, 2016 at 09:51 AM (After a long rest)
    I had a good night of sleep. I woke up with my right elbow very sore and stiff. I am planning on going to see someone about my elbow this week.

    Warm up
    400 free with snorkel
    6x50 catchup with snorkel on :50

    main sets
    12x50 drill, build on :50
    3x4x25 free done as open,close,easy,fast on :35
    16x50 on :55 at 200 race pace
    100 easy
    4x(2x50 choice drill on 1min, 2x50 done as 25 underwater, 25 streamline dolphin kick on 1min)

    warm down
    200 easy

    On the 16x50s i was out in :25 and then held :26/:27s throughout. The times were fine but oh did I hurt. Despite my times being quite consistent over the last few attempts at this set I have been all over the place feel wise. Today I was whooped.
    Categories
    Swim Workouts
  14. Week 192 - Tuesday

    by , June 1st, 2016 at 09:45 AM (After a long rest)
    Despite it raining nearly all weekend I had a terrific weekend of coaching and hanging out with my family. I even managed to finish my fence project out back on Saturday.

    This is morning I did some dryland and then did an aerobic swim.

    15mins on stationary bike
    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. Due to my elbow I backed off and did not do the power roller or the m divine ball today.
    2x(3 X shoulder band exercises)

    Pool was setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    10x200 pull with paddles and bouy on 3mins holding 800 pace
    300 easy

    i held 2:19s on the 200s. I was amazed at how consist not I was today. I felt pretty good.
    Categories
    Swim Workouts
  15. Workout 05/31/16: evening

    by , May 31st, 2016 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    Good swim tonight at Masters. The water was measured at 81.3 degrees - I think it was a little warmer, but a nice change from 84-5.


    1 x 300 swim
    2 x 150 on :10sr (50 swim/50 kick/50 swim - with snorkel)
    3 x 100 on :10sr (pull - snorkel and buoy - I did total of 5)

    9 x "25's" - streamline deep width of pool, swim to shallow, streamline shallow width, swim to deep)

    2 x
    - 75 on :10sr (50 free, 25 non-free [kicked])
    - 25 easy
    - 50 IM drill

    4 x 50 even pace on 1:05 [held 35's]
    100 loosen and out
    (Masters/Rec/2500 yds/60 min)
    ---------------------------------------
    I swam with Greg and Tim tonight while Nicole was on her own. She didn't want to work on streamlines with us so we had the added challenge of not running to her - no collisions !

    Here is a picture I took over the weekend as my wife and I enjoyed a motorcycle ride. We pulled off the road near a river for a snack, and arrived home before a thunderstorm rolled in.

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 06/01/2016

    by , May 31st, 2016 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:30
    2 x 150 2:45
    2 x 100 1:45
    3 X 100 kick 2:30
    1 X 100 swim

    1 X 400--50 stroke/50 free
    Fins optional

    4 x 50 choice 1:20
    Descend 1-4--#4 @ 100%
    1 X 100 easy

    4 X 50 strong 1:15
    4 X 50 easy 1:00
    Two rounds--choice

    4 X 50
    1/3: easy
    2/4: blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. 5|30|16 SCM

    SCM yesterday
    20 x 50m on 1:00 - 41's
    14 x 30m on 1:00 as 15m UWDK / 15m br or bk

    SCM today
    10 x 25m fr nb on 0:50
    10 x 30m on 1:00 as 15m UWDK / 15m br
    20 x 15m on 2:00 free almost AFAP


    I will never be faster at UWDK, basic physics (long femor bones). I can flutter kick UW faster than dolphin. Since UWDK is still more streamlined at off-block speeds, I plan to do just a few and transition to surface with early flutter kick and breakout.
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout--05/31/16

    by , May 30th, 2016 at 12:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100. 2:00. 1:45
    2 X 150. 2:45. 2:30
    1 X 200. 3:30. --
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick. 2:30
    6 X 50 kick. 1:20
    50's: first 25 fast

    12 X 50. 1:15--#12 on 2:00
    Every third fast
    8 X 50. 1:20--#8 on 1:50
    Every other (even swims) fast
    4 X 50. 1:30
    All 4 fast
    $$All 50's are choice

    1 X 300. 5:00
    1 X 200. 3:20
    1 X 100. --
    PULL

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Sat-Sun, May 28-29

    by , May 30th, 2016 at 10:40 AM (The FAF AFAP Digest)
    Sat: Swim/LCM/Solo @ Lebo

    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 50 burst + cruise kick @ 1:10
    50 EZ

    Main sets:

    16 x 50
    odds = 100 pace @ 1:00 (5 swim, 3 kick)
    evens = EZ @ 1:3-2:15
    200 EZ

    -- switched to short course
    10 x 50 DPS /paddles
    odds = free
    evens = back
    50 EZ

    Total: 2600m


    Sun: Swim/LCM/Solo @ Lebo

    Warm up:


    600 various
    4 x 25 scull + 25 free w/paddles

    Main sets:

    10 x 50 burst + cruise kick @ 1:10
    100 EZ

    10 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    8 x 50 DPS free w/paddle
    100 EZ

    Total: 2250 m



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


    Our neighborhood outdoor long course meter pool opened this weekend with adult only lap swim from 11:00-12:00. An hour isn't the much time for a workout, but probably sufficient for me right now in my de-conditioned state. The water was absolutely freezing. They didn't get the heater fixed and running until Friday night. The temperature was 72 on Sat and 77 yesterday -- at the surface. Brr! Not being used to long course, I was pretty tired after yesterday. Off to yoga this afternoon.
    Categories
    Swim Workouts
  20. Week 191 - Saturday

    by , May 28th, 2016 at 10:27 PM (After a long rest)
    I slept a lot yesterday and expected to struggle sleeping through the night but ended up sleeping for more than 10 hours last night. I even woke up groggy and sleepy. I guess my week caught up with me and I was tired. My elbow was a little better this morning but still sore.

    I had had to cut today's practice a little short because I was coaching the senior group but I still managed to get a good LCM workout in.

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

    mains sets
    16x100 on 2mins at 400 pace
    6x50 kick on 1min

    warm down
    200 easy

    the 16x100s hurt today and I started out feeling horrible. I was able to hold 1:06 through 13 and then the guy in the next lane put on fins so I ramped up my speed and we got to race. It was a lot of painful fun. I went 1:05,1:03, and 1:01. It took me a long time to catch my breath at the end of this set and despite drying myself off I sweat for a good 30 minutes after the end of practice and looked a mess. It's so weird how despite being whooped you can still push when someone in the next lane pushes and you get into a race.
    Categories
    Swim Workouts