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  1. 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 2nd, 2016 at 11:03 PM by __steve__

  2. Sarasota Y Sharks Masters 5:30 AM Workout 06/03/2016

    by , June 2nd, 2016 at 11:51 AM (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.

    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
    Swim Workouts
  3. Double, Wed June 1

    by , June 2nd, 2016 at 09:58 AM (The FAF AFAP Digest)

    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

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

    2 x (4 x 100 with some breathing pattern) @ ? 2:00, I think
    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 ...
  4. SCM block practice

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

    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 09:00 PM by __steve__

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

    by , June 1st, 2016 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    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
    Swim Workouts
  6. Garbage, Tues May 31

    by , June 1st, 2016 at 09:53 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.
    Swim Workouts
  7. Week 192 - Wednesday

    by , June 1st, 2016 at 08:51 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.
    Swim Workouts
  8. Week 192 - Tuesday

    by , June 1st, 2016 at 08:45 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.
    Swim Workouts
  9. Workout 05/31/16: evening

    by , May 31st, 2016 at 09:34 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.

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

    by , May 31st, 2016 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    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
    Swim Workouts
  11. 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.
  12. Sarasota Y Sharks Masters 5:30 AM Workout--05/31/16

    by , May 30th, 2016 at 11:52 AM (Sarasota Y Sharks Masters GOLD Workout)
    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. --

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

    by , May 30th, 2016 at 09:40 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.
    Swim Workouts
  14. Week 191 - Saturday

    by , May 28th, 2016 at 09:27 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.
    Swim Workouts
  15. 5|27|16 SCY SCM

    300 easy warmup
    50 AFAP from block (27 - lol)

    SCM (punishment for being slow)
    8 x 50 fr AFAP on 4:00, 32's lol (at least this is a very slow pool)
    6 x 15m on 2:00 UWDK from side dive
    10 x 15m on 1:00 UWDK / 15m bk or br

    Brushed bottom of pool again with knees, pealing off the scabs there for same reason last week.

    The SCY just didn't seem right, after searching for excuses I decided to google map measure it (32.968676, -79.997178) makes sense now. I'll bring tape next time

    25 min of weight,

    Updated May 27th, 2016 at 06:46 PM by __steve__

  16. Week 191 - Friday

    by , May 27th, 2016 at 02:58 PM (After a long rest)
    I went to bed early last night and had a good night of sleep. I decided a few weeks ago to take the day off work today and have a long weekend. This morning I had masters and then coached my senior group. My right elbow is Really bothering me and I am going to have to do something about it. No matter how I do the exercises and PT it still hurts really bad.

    Today was scy

    warm up
    600 free with snorkel

    main sets
    4x(2x25 no breather fly on :30, 2x50 free fast on 1min, 2x100 IM on 1:30)
    16x25 kick on :30, odds dolphin, evens flutter, all done on back in streamline position with as much under water as possible
    8x125 on 1:50 as 100 free, 25 back afap

    warm down
    200 easy

    i was on just make the fly mode on the 25s, 1:08s. On the back I was coming in on :20s. The 125s I was really pushing the 100free turning around 1min and then working the back. I was whooped today.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 05/30/2016

    by , May 27th, 2016 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20

    6 X 100 2:30
    Choice--perfect technique swims

    6 X 50 1:20
    odd: 25 sprint/25 easy
    even: build to race finish

    $$$$ RACE PACE SET $$$$
    3 X 100 broken @ race pace 5:00
    Choice--broken :10 @ 50

    4 X 200 pull 3:20
    Descend 1-4

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  18. Thursday May 26

    by , May 27th, 2016 at 11:57 AM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    streamline crunches, 2 x 50
    TRX knee ins, 10
    DB hammers, 20 x 3 x 15
    kettlball swings, 25 x 3 x 10
    DB bicep curls, 3 x 10
    power wheel roll outs w/knees on bosu, 3 x 10

    Yoga, 20 min

    Walk with dog, 2 miles


    I haven't set foot in the pool since getting back from Canadian Nationals. I decided to give my body a complete break for a few days. I've also been extremely unmotivated. While I have no trouble putting the meet disaster behind me, I'm feeling somewhat burned out. I've been training hard for many months, battling tendonitis and health problems. I'm a bit tired of fighting the good fight. I'm tempted to just goof off for awhile and enjoy the summer. I need to make a decision on training soon bc I had planned on swimming at a LCM meet in Texas with my team the end of July. At this point, after a lot of tapering and illness, I'm not sure I could really even be in decent shape for the meet even if I just do 50s. For me, long course 50s bear little resemblance to short course 50s ... On the other hand, we don't have a long vacation abroad this summer, so the timing is good for a meet. And I would have 7-8 weeks to train (I wouldn't rest much). Gotta decide soon ...
  19. Week 191 - Thursday

    by , May 26th, 2016 at 04:20 PM (After a long rest)
    My wife has been feeling sick on and off for a few weeks and has had breathing problems. I ended up leaving San Francisco early due to my worry about my wife's condition. I ended up getting on an early evening flight from San Jose which got me into Dallas around midnight. I was really tired but happy to be home and glad that my wife was feeling a little better. I decided I would work from the house today and swim at lunch.

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

    Main Sets
    8x100 kick on 2mins
    200 easy
    10x50 on :50 with snorkel to my feet at 1000 pace
    200 easy
    10x50 on :50 with snorkel to my feet at 500 pace

    Warm down
    200 easy

    This did not look like it was a hard workout at all but I was tired and I had to work hard to make this happen. I was holding :29/:30 on the first round of pace 50s and :28/:29 on the last round.
    Swim Workouts
  20. SCY 5|26|16

    800m run in 3:05

    weights - legs, lower back, rear deltoids

    200 warmup
    10 x 50 fr on 1:00 0:20 rest
    10 x 25 fr, fast hypoxic on 1:00
    300 drill with fins
    1 x 50 fr from block 26.0 per vid
    1 x 50 fl from block 30. high

    Plan was to get a good side view video the 50 fr to send off for analysis (coach Mark). Bribed a lifeguard to film it but he didn't walk with the camera fast enough as instructed, and it was shaky. Plus, I was slow off the block and in the turn - I'll just wait for the next opportunity. After the free I set the camera down to film and did a 50 fly that hurt soooo bad after that people were asking if I was OK, LOL. My legs locked out climbing out of the pool - felt like daggers were stuck in them (weights last night + RP 50's today).

    Updated May 26th, 2016 at 04:25 PM by __steve__