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  1. 5|9|14 LCM

    10 x 50 free on 2:00 - 3:00
    41 took 3 breaths
    37 took 3 breaths
    33 took 4 breaths
    36 breathed alot
    35 "
    33 "
    34 "
    35 "
    33 fins
    30 Fins

    Descended 3 with breath control, another 3 with enough air, could not descend despite the effort and wore fins to get speed where it should be.

    Not really a good approach to prepare for LC speed I suppose, but good for LC stamina.

    Updated May 10th, 2014 at 12:58 AM by __steve__

  2. Friday, May 9

    by , May 9th, 2014 at 05:09 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    I forgot to do bursts!

    I did what I consider a sprint conditioning set today:

    12 x
    1 x 50 @ 100 pace @ 1:00
    1 x 25 AFAP @ :45
    1 x 50 EZ @ 1:15

    -- 100 EZ after each set of 4
    -- did 1 round back, 1 round breast, 1 round dolphin kick
    -- no SDKS or pullouts on the AFAP 25s
    -- that's 900 yards of race pace work in a pretty short amount of time

    6 x 25 w/parachute & paddles
    100 EZ

    Total: 3250


    Happy Mother's Day weekend to all swimming moms!
    Swim Workouts
  3. Workout 05/09/14: noon

    by , May 9th, 2014 at 02:49 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    2 x
    - 100 kick, 200 pull w/ buoy, 300 swim with AP
    (free on first round, mixed in half back on the second)

    10 x 100 FR, as:
    - 2 each on 1:20, 1:25, 1:30. 1:25, 1:20

    200 loosen and out
    (Solo/Rec/3000 yds/50 min)
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/12/2013

    by , May 9th, 2014 at 01:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    6 X (3 X 50 1:05
    Alternate 50's: build--fast--easy

    4 x 100 kick 2:15
    1 X 50 swim


    4X (3 X 100 2:15
    Alternate 100's: build--fast--easy

    WARM DOWN: 4 X 50 easy

    4200 Y/M
    Swim Workouts
  5. Wed-Thur, May 7-8

    by , May 9th, 2014 at 10:32 AM (The FAF AFAP Digest)

    Wednesday Drylands:

    RC/scap ex
    wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    hip abductor 100 x 4 x 6
    explosive double cable push press, 35 x 3 x 30
    extreme angle goblet squat on stacked steps, 60 x 4 x 6
    kneeling ab crunches, 110 x 2 25


    Thursday: Swim/SCY/Solo:

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
    -- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
    100 EZ

    4 x (broken 75 AFAP + 125 EZ)
    -- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
    -- had to get out to pick up Lil Fort

    Total: 2800


    It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!

    I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.
  6. Long Course Friday

    by , May 9th, 2014 at 10:21 AM (Mixing it up this year)
    Had to share today since there was only one lane. Vertigo still an issue so not many flip turns.

    500 free
    500free kick w/zoomers
    10x50@1:00 free w/strapless paddles & bouy
    5x100@2:00 free w/snorkle maintain good kick
    500 free kick w/zoomers
    2x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    100 free EZ

    Total 3000 meters
    Swim Workouts
  7. Week 84 - Friday

    by , May 9th, 2014 at 09:49 AM (After a long rest)
    I fell asleep on the couch last night around 7.30. My wife(she is a saint) woke me shortly after 8 and told me to go to bed. Instead I helped put the kids to bed. I am heading to Korea on Sunday so won't get this opportunity next week and really enjoy reading or watching videos with my kids for 30 mins before lights go off. My son is the reader and my daughter likes to listen to a few music videos. This week she has been on a Freddie Mercury of Queen rage. The past two nights we have watched the same live aid performance(which is pretty darn awesome). I almost fell asleep watching the video last night but my daughters twitch woke me up.

    I slept heavy and was tired when I woke up this morning. To be honest, I was feeling sorry for myself ahead of practice today. I have been sore all week and was not expecting much today. To my pleasant surprise I felt pretty good during the warm up and felt decent throughout today's workout.

    I ended up being able to tie my snorkel head band into a knot and used my snorkel as usual during the warm up.

    Warm up
    400 free with snorkel
    10x50 catchup on 45

    Main sets
    8x100 drill swim by 50 on 1.30 with snorkel
    4x(2x50 on 33, 100 back on 1.20)
    Descend by round on 1.20 base with instructions to be no slower than 2.04 on the 200 and 1min on the 100
    400 free
    300 free
    200 free
    100 free

    100 easy
    12x50 drill swim on 1min
    3x(2x50 kick with fins on 45, 2x25 underwater on 25)

    Total 4650scy

    this was a deceptively long workout and did not feel this long(thank goodness). On the 4x(2x50 on 33, 100 back on 1.20) I was holding 29s on the free 50s and 1.10s on the back. On the 4,3,2,1 set I descended going 4.28(1.07 pace per 100), 3.15(1.05 pace per 100), 2.00(1min pace per 100) and 56. I was happy with this set.

    We got our team sweat pants today and our jackets will be ready tomorrow or Monday for worlds. We have logos and stitching every where by the sounds of things; team logo on the back, names on chest, FINA worlds Masters on one sleeve and us flag on the other. It's kind of exciting that worlds are just around the corner(we are inside 80 days till the first event). Looks like we may have 10 swimmers on our team for worlds. With family members and friends I suspect we will have a pretty large group.
    Swim Workouts
  8. 5|8|14 SCM

    500 FK board, S
    • 12:10

    20 x 25 on 1:00 FK board, S
    • 24s, 25's, 26's

    15 x 25 on 1:00 FK board, S (as 12.5m AFAP kick / 12.5m easy kick)
    • 10's, 9's on fasts

    Gave shoulders a rest here
  9. Week 84 - Thursday

    by , May 8th, 2014 at 05:11 PM (After a long rest)
    I lifted last night and focused on my legs. This was the second weights workout in a row where I really pushed it(too hard) and as such today I was not only hurting upper body wise from Monday evening but my legs were like jello. Needless to say I was worthless today despite my best efforts.

    Last nights weight workout was 3 rounds going 10,8,6 reps per round and weight was 80%,max, fail ont he following exercises:

    3x(left leg extension, right leg extension, left lunge, right lunge, lower back extension, left rear leg curl, right rear leg curl, leg press)

    Swimming was long and really boring mixed in with what should have been some quick swims.

    Warm up and Main set

    The first 1000 was warmup
    3x(1 x 1000 on 12:00 dec 1-3 for rounds
    6 x 25 on :30 afap
    4 x 50 on 1:00 kick afap)

    Warm down
    2 x 200 on 3:00 IM perfect swim

    I almost called it quits mid way through the warmup but continued to swim with the hope that it would get never did, but I did finish the workout. To make matters worse my snorkel snapped while I was trying to put it on for the warmup so another $40 to finis when I buy yet another replacement. The snorkel quality is good other than connections between pieces which are so flimsy. This is the third snorkel in under a year I have broken.
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/09/2013

    by , May 8th, 2014 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 --

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 50 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15 #2 on 2:00
    Two rounds, choice.

    6 X 200 pull 3:20
    Last 50 fast on all swims

    WARM DOWN: 4 X 50 easy

    4150 Y/M
    Swim Workouts
  11. Vertigo shows up again

    by , May 8th, 2014 at 01:54 PM (Mixing it up this year)
    I actually pushed thru it today. Started getting dizzie on my push offs of the wall on my warmup but after a while I got used to it. The only think I couldn't do was backstroke. That made me nausiated.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 25 fly/75 free w/bouy
    5x100@1:45 free this was where I tried to do the same as above but backstroke and couldn't
    500 free kick w/zoomers
    5x100@1:30 free w/snorkle, strapless paddles & bouy
    100 free
    100 breast
    100 free kick

    Total 3300 yards
    Swim Workouts
  12. SCY 70 minutes


    Water warmed up a smidgen from yesterday, yet still quite cool (for me) as my thermometer read 77.3F. For this, I constructed the workout to spend the greater part of my time here recovering out of water. The main theme was to improve starting skills and integrate speed.

    SET 1
    5 x 25 free from the block (15m easy to exit pool) on 2:00
    • 80 - 85% E

    SET 2
    4 x 25 free from the block (15m easy to exit pool) on 3:00
    • 90 - 95% E

    SET 3
    7 x 25 free from the block with short fins (15m easy to exit pool) on 3:00
    • 95 - ??% E
    • a couple 9-10 transitions, most were 10's

    SET 4
    4 x 25 free from the block with short fins (15m easy to exit pool) on 2:00
    • 95 - 97% E
    • 10<<11

    SET 5
    10 x 50 aerobic free from the block on 1:00 with short fins
    • ~20 seconds rest from the time I was behind block
    • was a challenge to bth crawl out and climb up the block exhausted with fins

    SET 6
    Two well-rested starts from the block to erase any form reversion that happened from prior set

    SET 7
    3 x adjust goggles on 1:00 (kidding, there was no SET 7)

    6 x 100m run on 0:40
    • 18 - 20 seconds rest
    • had no go in my run (swimming used it up)

    Weights with light weight to failure going 10 -20 reps (shoulders, lats, chest, RC)
    Yoga stretching and poses.

    - Right anterior/posterior deltoid tender from fast swimming and DB bench presses (difficult to get dumbells off lap to start position)

    -One of my right tricep tendons is also injured. Good thing it is not utilized much for swimming, but I believe I also injured this with the dumbell presses last week.

    Updated May 7th, 2014 at 10:28 PM by __steve__

  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/08/2013

    by , May 7th, 2014 at 02:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:30
    6 x 50 kick 1:15
    1 X 50 swim

    1 X 400 6:40
    2 x 200 3:20
    4 x 100 1:40
    8 X 50--descend 1-4/5-8-- :50

    10 X 50 1:15
    odd: easy
    even: stroke/fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Week 84 - Wednesday

    by , May 7th, 2014 at 02:30 PM (After a long rest)
    I woke a little stiff today but much better than I have previously been the second day after lifting hard(Monday night). Today I loosened up nicely and we had a longer than usual warm up which really helped. Today's workout was a great and I was pleased with how I did.

    Warm up
    400 free with snorkel
    10x50 catchup on 45

    Main set
    12x50 drill swim on 55
    10x100 swim with paddles on 1min
    100 easy
    6x75 on 1.20 swum as 25 free, 25 drill, 25 back
    12x50 with fins on 1 min, swum as odds under water down and streamline kick back, evens streamline kick down and underwater back
    6x25 race 200 pace on 30
    100 easy
    6x25 race 200 pace on 30
    100 easy

    Warm down
    100 easy

    Total 4150scy

    If you are looking at the 10x100's on 1min you maybe thinking I wrote the send off time down wrong. At first I thought we were doing the set with fins but apparently that was everyone else except me. My main set was 10x100's with paddles on 1 min. It sucked royally but I was pleased with how I did. I went out too fast on the first 1 going 55, but then held 59's until #5 where I missed the send off. I took an extra 30 seconds and regrouped and went again. I failed on #8 and again took an extra 30 seconds and then made the last 2. Most of these were touch and turn swims.

    The only other all out set was the 25s at the end where I was holding 13s to my feet and again I was very pleased with how I held up. I am feeling pretty strong right now and have some relatively easy speed which is something I have struggled with in the past.

    After practice those of us going to worlds met with Tom and discussed doing a training camp at the end of June right before we start our taper. Should be fun and somehow Worlds seems very close now!! I cant wait to swim fast again and get some great races in. After my 200back at the weekend I into switching my 50 free for the 200back but the 200back is on the same day as the 100 free so it wont work out, but I think I am going to swim the 200back more in the future.
    Swim Workouts
  15. Wednesday 5/7/14

    Wednesday 5/7

    AM only LCM

    400 swim every 4th 50 BK
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    4x50 @ :45 light D1-4
    4x25 @ :30 V.S. FR kick w/ board
    100 EZ

    100 @ 1:20 SMOOTH AE (1:15)
    4x50 @ :40 AE MAKE
    100 @ 1:20 SMOOTH AE (1:16)
    3x50 @ :45 AE
    100 @ 1:20 SMOOTH AE (1:14)
    2x50 @ :50 AE
    100 @ 1:20 SMOOTH AE (1:16)
    50 @ :55 AE
    100 @ 1:20 FAST (1:06.1)
    - The goal for the 50s after the first set of 4 was to transition from strong aerobic to more technique focus.

    12x50 @ 1:00
    6 - FR w/ grab paddles
    4 - FR w/ strapless paddles
    2 - FR swim

    Total: 3000
    Swim Workouts
  16. That evil stroke day

    by , May 7th, 2014 at 08:19 AM (Mixing it up this year)
    Today I worked on my breaststroke. It took a while for my left knee to calm down but after 200 it did.

    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    300 breast kick w/br fins
    200 accordian drill w/snorkle
    8x25@:45 breast
    5x100@1:30 free w/strapless paddles & bouy went 1:24, 1:22, 1:21, 1:21, 1:20 a little more back to my normal speed
    300 free EZ

    Total 3000 yards
    Swim Workouts
  17. Tuesday 5/6/14

    Tuesday 5/6

    PM only LCM + Weights


    I had very limited time to swim before a friend of mine was meeting me to lift. I just got in and started my usual warm-up and he arrived before I had finished.

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

    3x100 @ 1:20 AE

    Total: 1500


    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Swim Workouts
  18. Still Swimming-- Twin Lakes Swim

    by , May 6th, 2014 at 06:42 PM (One Stroke at a Time)
    I haven't blog in awhile but have continued to swim. My FLOG tells me that I've done 113 miles so far this year. This has included two open water swims and two swim meets. One open water swim was a 5K in Conroe and other was a series of three races this last weekend.

    Last year about two weeks before I was diagnosed with cancer, I swam our teams open water races. These were a 800 M, 1600M and then a 3200 M race. I knew they were coming up so decided to give it a try. The format was slightly different this year in that there were not separate old people's heat so I had to mix it up with the age groupers a bit at the start of every swim-- I have one large bruise on my right forearm for my efforts. I was happy to finish the three races and found myself sprinting at the end of the 3200 M swim to stay ahead of my neighbor (who is 13 ).

    Despite only swimming about half as much as last year, my times were very comparable-- The 800 M swim was actually faster.

    800 M 2014 12:17.13 2013 12:28.05
    1600 M 2014 24:56.49 2013 23:59.43
    3200 M 2014 52:24.94 2013 51:50.90

    There is only one long course meet in Houston this summer and I will be out of town on that day so am not sure when I will next swim in a race. I wish there was another one here but there is not. I have some designs on going to Summer Nationals since I used to live in Bethesda and Columbia, MD but will see. My treatments are continuing. I am on three week cycles with an infusion on day one followed by two weeks of pills with one week off in between. It is hard for me to believe that it has been almost a year since this started. I have good days and bad days but have continued to swim about 3-4 times a week-- I even got an impromptu breaststroke lesson two weeks ago from Rice's resident expert, David G! He called me over during the middle of Lunch Bunch and asked me if I wanted some pointers. To everyone out there who is struggling with something, keep up the good fight!
  19. Tuesday, May 6

    by , May 6th, 2014 at 05:03 PM (The FAF AFAP Digest)

    Swim/SCY/ Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 torque drill w/paddles
    50 EZ
    4 x (25 shooter w/fins+ 25 EZ) @ 1:15
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    2 x (25 AFAP back, no SDK + 75 EZ)
    50 EZ

    5 x (50 AFAP + 150 EZ)
    -- 2 back (no push, no SDK), 2 breast (no pullouts), 1 dolphin kick
    100 EZ

    3 x 50 (backstroke, no SDK @ 90% effort working on not spinning + 100 EZ)
    50 EZ

    6 x 25 w/parachute & paddles
    150 EZ

    Total: 3550


    This is the first time in a long time I've felt up to doing AFAP 50s. Though I didn't attempt fly. It's been an entire month since I've taken a stroke of fly ... Backstroke with no SDK feels like a different stroke.

    Typically, this time of year, Pitt is long course on Fri-Sun. But not this weekend bc of lifeguard classes. I'm amazed Pitt rents out lane space for this, but doesn't sell memberships to the public. So it looks like I won't get in a long course workout until May 16.

    Nonetheless, displaying total chutzpah, I mailed in my entry form for the Buffalo long course meet. Several of my swimmers are going, so it should at least be fun. The 50s were not very well spaced out, so I am going to space them out myself by doing:

    100 breast, split request
    50 fly
    50 back

    I don't feel like doing 50 free. I haven't done much of it in practice since the shoulder issue (now resolved) and it doesn't feel great. I entered times a second slower than last year, but even that may be a stretch. I know if I didn't have a meet to train for, I would lose focus and start cross training. And since I'm already going to miss 2 1/2 weeks of swimming this summer, that would not be good idea.
    Swim Workouts
  20. 5|6|14 SCY 25 minutes

    Took yesterday off due to a puncture injury on the bottom of my foot heal that I received while working in the yard. I stepped on a ceramic shard hidden in a compost area in my yard, it went through the shoe then about half inch in my foot. Though it was in an area of high microbiological diversity and potential pathogens, my tetanus antibody titre is still update from a visit in 2011 (for bites I recieved after stepping on a copperhead). Despite this, I was able to limp around and hit the weights - worked everything sans arms and calves.

    First day of operation for this pool in 2014. The water must have been freshly added as the water temp was in the mid 70's, crystal clear, and fresh to the point of seeming untreated.

    8 x 50 free (from an actual starting block) on 2:00 to 3:00
    39, 35, and 29's for the rest.

    Cold water has the following effects on me:
    • increases breath to stroke ratio (couldn't accomplish 25 yards, hypoxic, well rested)
    • slight loss of neuromuscular coordination
    • left shoulder joint instability
    • more prone to lower back spasm

    Other than the performance related physological defects the cool water brings, it was quite a pleasant and crisp experience, and left me with a light buzz and sense of well-being afterwards.

    Updated May 6th, 2014 at 05:20 PM by __steve__