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  1. Week 70 - Tuesday

    by , January 28th, 2014 at 10:53 AM (After a long rest)
    I felt tired this morning. I helped my son with his math project last night which despite him being very smart was quite frustrating; he did not want to do the project despite me offering this past weekend. We powered through it and I gave him the help he asked for but he did the project and it turned out great.

    This is morning it was cold again and this did not help me get motivated. That said I did swim and enjoyed the main set. This is the first time we have done this one and I ended up pushing pretty hard. It was fun.

    Warm up
    1000 free with snorkel
    10x2 turn 50s on 45.

    Main set
    6x(100 fast swim free on 1.20, 75 kick on 1.20 beating your time from the 100)
    2x500 pull breathing 3,5,7,9 by 50 on 6mins
    10x25 on 30 focusing on breakouts and hand entry

    warm down
    200 easy

    Total 4000scy

    i started out going 1.03 on the 100 swim and 1.02 on the kick. By the last round I was down to 58 on the swim and 58 on the kick. This was fun trying to push myself. I went very easy on the 500s but the breathing 9 was very hard because I only do 9 strokes per length when wearing paddles so ended up taking 1 breath. After a while I deliberately breathed mid poll and did the turn with no breaths. The breakouts were good. I watched video of my meet 100 and I lost half a body length per turn on the fast kids. I think I have a lot of room to improve my turns. When I get tired I get lazy with my first breath too.
    Swim Workouts
  2. Last good workout before the storm cuts into my practice

    by , January 28th, 2014 at 07:59 AM (Mixing it up this year)
    With the winter weather coming in tonight and my kids practice already cancelled I doubt the pool will be open tomorrow. I quess it will be a dry land kind of day tomorrow. Maybe it will be the usual non event!

    warmup 2 times thru
    200@3:30 free
    2x100@1:30 free
    4x50@:50 free

    main set
    10x50@:55 free w/paddles & bouy
    10x50@:55 fly w/zoomers holding 42's this was a killer set!
    200 free kick w/zoomers
    20x25@:45 fly odds drill evens swim another great set!
    200 fly kick w/zoomers streamline on back
    8x50@1:00 free every 3rd @:45 those I did in 38 and 37

    Total 3500 yards
    Swim Workouts
  3. Monday 1/27/14

    Monday 1/27

    AM and PM SCY

    AM swim:

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

    6x75 @ 1:10 D1-3, 4-6
    8x25 @ :40 V.S.
    50 EZ

    "400 I.M. Test Set" (all BEST AVG)
    6x50 @ :50 FL (ranged 30.3-31.1)
    6x75 @ 1:15 BK B(ranged 54.9-56.1)
    6x50 @ :50 BR (ranged 34.5-35.7)
    6x75 @ 1:00 FR (ranged 44.2-42.2)

    6x75 @ :10 rest scull/drill/kick w/ fins + snorkel
    350 EZ

    Total: 4200

    PM swim:

    300 swim
    200 kick w/ board
    8x25 @ :30 drill
    4x75 @ 1:10 pull breathe 2-4-6 by 25 w/ buoy + paddles

    6x75 @ 1:15 kick w/ 2-4-6 FL kicks off each wall
    8x25 @ :45 under H2O FL kick N.S.

    400 @ 4:40 build each 100
    4x100 @ 1:10 AE
    300 @ 3:30 build each 75
    4x75 @ 1:00 AE
    200 @ 2:20 build each 50
    4x50 @ :40 AE
    300 @ 3:30 build each 75
    4x75 @ 1:00 AE
    200 @ 2:20 build each 50
    4x50 @ :40 AE

    100 @ :10 rest swim
    100 @ :10 rest kick w/ board
    100 @ :10 rest scull

    Total: 7000
    Swim Workouts
  4. Workout 01/27/14: morning

    by , January 27th, 2014 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before the day's activities, after a brutal weekend at work ...

    200 Fr/200 IM drill
    2 x 100 kick into 200 swim with AP
    4 x 75 on 1:30 (kick/IMO fast/25 pull)
    4x 50 b/c on :50
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)

    Spent time cutting tiles at the college, then took exchange son to the airport for his college trip to Nashville, where he's meeting up with his dad. After filling up with treats from Bella Napoli Italian Bakery and my wife's car with gas (better mpg than my van), I went back to the college to put said tile up before watching son and exchange daughter play in basketball games. Full first say of staycation - I'm pretty wiped out.

    Looks like I have some plans for the SCY season this year. I am planning to go to the Glens Falls (NY) meet on 3/1 (the day after snowboarding with the school and after Masters practice that morning - should be interesting), then squeeze distance day (1000 or 1650, not sure which one yet) for the Harvard (NE LMSC) Champs in mid-March between visiting the city with all the family (since I have to work the next Fri-Sun weekend of racing ), then our meet here at home on April 26th.
    That's two more than last year

    Updated January 27th, 2014 at 10:18 PM by rxleakem

    Swim Workouts , Planning
  5. Monday 1/27/14

    A little different type of w/o this evening. Quite a bit of drill stuff mixed in with some fast swims.

    500 mix up
    Kick w/fins still warming up
    6 x through
    --50 mod w/board @ 60
    --2 x 25 SDK on back AFAP @ 30
    100 swim

    300 fast BUT every third 25 is 3/4 catch up
    8 x 50 @ 50 fast breathe 1/5
    300 fast BUT every third 25 is finger drag
    8 x 25 sprint @ 30

    6 x 75 drill r/10
    --fly/bk/br by 25

    4 x 75 with paddles r/10 done as
    --25 mod/25 scull/25 fast
    --went odds back/evens breast

    3 x through (fl/bk/br by round)
    --4 x 25 drill r/10
    --75 build r/5
    --25 sprint r/15

    100 w/d

    Not too bad. My back and breast feel pretty good considering my lack of pool time. Fly and free are a different story.

    The big news here at the beach is the ice and snow that is apparently coming tomorrow. It was 56 out when I left practice tonight at 8:00. Our schools have already been canceled for tomorrow. I understand that much of the nation has been pounded with snow and and extremely cold temps. SC just isn't set up to handle that nasty stuff. We are expecting about .5" of ice and possibly 3" of snow. Wonder where I can buy a couple of sleds down here. I grew up in MI, and think it is kind of funny to see the city shut down for a small amount of old man winter.

    I'm more accustomed to flip flops and board shorts.
  6. 1|27|14

    by , January 27th, 2014 at 09:22 PM (Blog)
    1500 WARMUP F

    50 fly F

    4*25 on 1:00 FK
    • 21, 20, 19, 19

    3*12.5 on 1:00 free, DFS fast
  7. Week 70 - Monday

    by , January 27th, 2014 at 09:03 PM (After a long rest)
    I had a stinker of a nights sleep. One minute I was hot and the next I was cold. I did not feel ill just had a hard time getting comfortable while trying to sleep. Despite not having a great night of sleep I had an awesome workout and felt great throughout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x100 swim on 1.10
    10x300 pull on 3.30
    100 easy
    6x(50 free on 35, 2x50 kick on 45)

    Warm down
    200 easy

    Total 5600 scy

    The 10x100 was a transition set getting my heart rate up and I held 1.04s. The 300s were our normal every other week test set and I held under 3mins on everyone of these. This is the first time I have held under 3min pace. Most of my times were 2.58 and 2.59s. The set of 50s was hard and I had to use the 50 on 35 as active recovery. I held 29s on the 50 free. The kick 50s I was holding 40s. My kick times have really improved the past 6 months and if I can improve my turns by the same amount as my kick I will be in good shape.
    Swim Workouts
  8. Jan. 25-27

    by , January 27th, 2014 at 03:53 PM (The FAF AFAP Digest)

    Saturday Drylands @ LA Fitness:

    RC/scap, 5 min
    core ex, 50 min
    HS hi row, 130 x 1 x 8,135 x 3 x 6
    extreme angle step ups w/bar, 30 x 3 x 10
    supine bench press w/25 lb DBs, 50 x 3 x 6
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    squat jumps w/bar, 45 x 1 x 8
    altitude drops, 8
    dead lift, 65 x 1 x 8, 70 x 2 x 8 -- I haven't done these since I tore my elbow lifting too much weight. I am hoping I can get the benefit of doing them without max weight
    good mornings, 761 x 1 x 8, 70 x 2 x 8
    cable twists w/yoga ball, 20 x 2 x 15 each side

    stretching/yoga, 20 min


    We got a ton of snow over the weekend and the roads were horrible on Sunday. Not even sure if the pool was open. I hopped on our new treadmill and did 5 miles, alternating walking and running every .5 mile. Then did 20 minutes of stretching and yoga.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    2 x (4 x 25 with 20 UW @ :30 + 50 EZ @ 1:30)
    50 EZ

    Main Sets:

    4 x 50 torque drill w/paddles
    50 EZ

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

    at mid pool, 4 x 25 @ 1:00+
    :10 AFAP kick while sculling so you can't go anywhere, then blast off and sprint into wall maintaining same kick
    100 EZ

    3 x through w/fins:
    1 x 100 AFAP, broken (R1 @ :10 rest, R2 @ :15 rest, R3 @ :30 interval)
    200 EZ
    1 x 100 AFAP kick
    200 EZ

    R1: fly = 44, flutter kick w/board = 58
    R2: IM = 47 (not positive, clocks weren't synched), dolphin kick w/board = 58
    R3: breast = 52, dolphin kick w/board = 1:00
    -- my legs were just burning on the last 100

    Total: 3400


    Pretty beat after today's workout. Lots of lactic acid on the AFAP 100 kicks. Worse pain than the hour swim.
  9. Bring on the IM

    I had a good solo swim at Riverbank this morning. I’ve been grooving on longer things lately, and today was no exception. Here’s how it went:

    1000 lcm warmup

    4 x 150 k/d/s, IM order

    800, every 4th 50 ST, IM order
    600, every 3rd 50 ST, IM order
    400, alternating FR/ST (ST IM order)
    200 IM
    400 alt. ST/FR (ST IM order)
    600 IM, substituting FR for every 3rd 50
    800 IM, substituting FR for every 4th 50
    [No intervals—took about 1:00 rest between each piece. Idea was to work ST and keep FR recovery-to-moderate pace throughout set.]

    400 warmdown + play

    That was it! I was nicely tired afterwards.

    On some of the freestyle today I worked on exhaling fully underwater, and discovered that was quite different than what I usually do. I could maintain 3-stroke breathing when doing that and swimming with moderate effort. Something to work further on!
  10. Monday, January 27, 2014

    by , January 27th, 2014 at 01:46 PM (Trying to Train Smarter, Not Just Harder)
    No ATAC practice cuz they had a three-day meet til late last night & Coach was letting them sleep in for a change. But my buddies were there. Amazing how much less I get in in 90 min when there isn't a coach to make me stop talking, lol. Just found out recently that our LCM pool is going to close for 3 weeks for liner replacement, and we will have to swim under the bubble. At least we have a pool, but then when we get back to LCM, I won't be used to it, AGAIN. I'm just now, after 8 weeks, finally to the point where I can do a long workout and not feel like chopped liver by the end of warm up!

    600 back/free

    2 x 300 pull

    6 x 150 @ 2:30; alt free & free/breast/free

    6 x 150 @ 3:00; kick/free/kick

    6 x 150 @ 2:30 pull

    300 breast/free

    Total 4200 LCM
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/28/2013

    by , January 27th, 2014 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 x 100 best stroke 2:15
    Three rounds

    2 X (4 X 200 3:20
    Descend 1-4 and negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Monday, January 27, 2014 6:40-7:20am

    by , January 27th, 2014 at 01:06 PM (Fast Food Makes for Fast Swimming!)
    This morning was early. My body is just tired from all the work I've been doing, and I don't let it rest enough. I even tried to go to sleep early last night (before 10:00pm) but with my normal workshift habits, I didn't end up falling asleep till almost midnight anyway.

    This morning, I was ambitious with my mind, but my body didn't exactly have the same plan in mind. Plus my left shoulder is giving my fits almost on a daily basis. I'm getting


    500 Free Build

    10 x 100 Kick (1-5 w/ Flutter Kick w/ board, 6-10 SDK on back w/ short fins)
    Desc. Intervals
    2:00, 1:55, 1:50, 1:45, break to put on fins...1:35, 1:30, 1:25, 1:20, 1:15
    Made them all pretty easily. Good thing this distance guy can kick!

    300 Free Pull @ 4:00
    6 x 50 Free Pull @ :40
    was going for more, but my body said NO!

    100 EZ

    2200 Yards
  13. A good start to the week

    by , January 27th, 2014 at 07:37 AM (Mixing it up this year)
    Not a bad start. Got my own lane, pace was good and strong. A nice solid workout.

    500 free
    500 free pull w/paddles & bouy went 6:52
    500 free kick w/zoomers
    500 free
    8x25@:45 fly held 22
    3x100@1:45 free went 1:25, 1:21, 1:20
    8x25@:40 back held 22
    3x100@2:00 IM went 1:36, 1:37, 1:38
    8x25@:45 breast held 25
    300 free EZ

    Total 3500 yards
    Swim Workouts
  14. 50s Face-Off Meet...

    by , January 26th, 2014 at 10:40 PM (Alex's swim journal)
    Scotty and I made the trek down to Evanston, Illinois bright and early this morning for our "50s Face-off." Normally about a 45-minute drive, it was closer to an hour on mostly unplowed, snowy roads. At least the blowing snow held off until this evening, so travel conditions weren't too bad.

    Great venue for a meet (Swim-Swam rated it #8 in its "top-ten must visit sites for a swim meet"). There's a picture of it at the bottom of the Evanston Master's home page:

    Scotty won the face off... darn it! I almost swam him to a draw, but on our final event, swimming right next to each other, I mis-timed my back finish and lost just enough momentum that he slid in and out touched me... if I had taken one more stroke I would have had it! Here were the times:

    50 Breast = :44.94 (seed :47)
    50 Fly = :38.08 (seed :40--first time breaking the 40-second barrier!)
    50 Free = :29.70 (seed :30.95--first time breaking the 30-second barrier!)*
    50 Back = :39.84 (seed :38)

    *I beat Scotty by .14 in the freestyle, which had him sweating because he didn't think he would take me in the backstroke... I usually beat him by a second or two in a 50, but like I said I goofed the finish and apparently didn't have any room for error... if only I had warmed up a little better before that event, or if only I had taken that extra stroke, or if only if I'd had more yardage in this winter so far and hadn't been fading as badly toward the end of my meets lately, or if only I'd had a few swigs of gatorade before the final heat... so many "if only-s"! Now I have to live with the shame... forever, Scotty assures me, because he will never swim a backstroke event again in his entire life.

    We did have a blast though, lots of good swimming. And... despite the fact that Scotty and I were the only two men to show up from WMAC (Wisconsin Masters Aquatic Club), we still scored enough points between the two of us to rank 11th out of 22 teams. Cue banana:
  15. Sunday, January 26, 2014 1:00-2:10pm

    by , January 26th, 2014 at 07:17 PM (Fast Food Makes for Fast Swimming!)
    It ended up being a crowded day at the Y pool today. They had 1 lane for water walkers, 2 lanes for lap swim, and the other 3 area for public swim. By 2:00 there were so many public swim folks that they asked us to combine down to 1 lane for lap swimmers. There were only 3, so we did have a lot of real estate taken up in the scheme of things. I was basically done at that point anyway, so no big deal.


    500 Free
    5 x 100 Free Pull @ 1:20 (ranged 1:06-1:08)

    8 x 50 Kick w/ board @ 1:00
    6 x 50 Kick w/ board @ :55
    4 x 50 Kick w/ board @ :50
    2 x 50 Kick w/ board @ :45 (missed the last one)

    Main Set (Desc. Pyramids)

    Base 25 @ :35 + :15 per each extra 25
    25 @ :35
    50 @ :50
    75 @ 1:05
    100 @ 1:20
    75 @ 1:05
    50 @ :50
    25 @ :35
    about :30 extra rest

    Base :30 + :15

    25 @ :30
    50 @ :45
    75 @ 1:00
    100 @ 1:15
    75 @ 1:00
    50 @ :45
    25 @ :30
    about :30 extra rest

    Base :25 + :15

    25 @ :25
    50 @ :40
    75 @ :55
    100 @ 1:10 (went 1:06)
    75 @ :55
    50 @ :40
    25 @ :25

    300 EZ circle swimming with the others, then out
    3500 Yards

    The 3rd set of the pyramid was a bit tough in my current state of conditioning, but it was good for me. I remember back to college days doing the pyramids to 200 and back down with in interval of Base :20 + :15 per. That's 1:05 for the 100, and 2:05 for the 200 interval!! Really got tough adding every step along the way. YIKES now! Back then, it was good for me!
  16. 1|24|14 SCM, 35 minutes

    by , January 25th, 2014 at 10:20 PM (Blog)
    5 x 25 fr on 1:00 - S, ~80%E
    • low 20's

    10 x 25 fr on 1:00 - S, ~95%E
    • 16's

    10 x 25 fr on 1:00 - S, ~99%E
    • 14 and 15's

    10 x 25 fr on 1:00 - S, ~96%E
    • 15 and 16's

    Busy working in yard yesterday and today. Woke up late today because I stayed up last night watching American Horror Story episodes. Needed a good speed workout and had a very successful one today.

    Experimented some and found that I am just as fast, if not faster, avoiding SDK's from push-off's. In fact it seems best to just glide all the way to first stroke.
  17. Short and sweet

    I had just an hour for this quick solo workout at Riverbank this morning:

    1000 lcm warmup

    12 x 100, done as

    • 3 x FR @ 1:45, desc.
    • 3 x FR/BK @ 1:45, desc.
    • 3 x FR/BR @ 2:00, desc.
    • 3 x IM @ 2:00, desc.

    Magic 700, alt. FR/ST

    100 warmdown
  18. IM work at the Y

    by , January 25th, 2014 at 12:45 PM (Mixing it up this year)
    The guard said the temp was 81 but I would say it was more like 83. Still it was a good day.

    8x50@:55 free
    100 free for time 1:20 not good but it was early
    8x50@:50 free
    100 fly w/zoomers for time 1:28
    8x50@:45 free w/zoomers
    500 fly w/zoomers broken @:20 RI
    100 back for time 1:31
    500 back broken @:20 RI
    100 breast for time 1:48
    5x100@2:15 breast pull w/paddles & zoomers
    300 free kick w/zoomers
    4x100@1:30 free w/paddles & bouy held 1:20
    200 free EZ

    Total 4000 yards
  19. Friday, Jan. 24

    by , January 25th, 2014 at 11:41 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Man Sets:

    12 x 25 burst + cruise @ 1:00
    8 = kick w/snorkel & alignment board
    4 = SDK
    150 EZ

    1 x attempted 100 AFAP IM
    -- cramped and couldn't swim through it ...
    50 EZ

    8 x 50 IM w/fins @ 100 pace @ 1:30
    odds = fly-back (hold 26)
    evens = breast-free (hold 28)
    -- ouchy set
    200 EZ

    10 x 25 AFAP kick @ 1:0
    -- used snorkel & alignment board
    odds = free
    evens = dolphin
    -- ouchy, this was a mini LP set, so much harder than when I do 25 AFAP + 75 EZ ...
    200 EZ

    3 x
    3 x 50 dolphin kick on back w/fins, hold 28-29 @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ

    -- tried a couple AFAP 25s, but my calves weren't having any of it

    Total: 3150


    Almost forgot to blog this. Off to gym today!
    Swim Workouts
  20. Week 69 - Saturday

    by , January 25th, 2014 at 11:02 AM (After a long rest)
    I woke up and had my normal saturday cup of coffe before practice today. I had a good nights sleep and felt good ahead of practice. Luckily it was a little warmer today so no challenge leaving the house. My father decided to come for a swim with me today which was fun.

    Warm up
    1000 swim with snorkel
    4x50 drill IM order

    Main sets
    6x(2x50 on 35, 100 kick faster than best average time on 2mins, 50 easy on 1min)
    10x75 on 55 swum as 25 back, 50 free(everyone else did these as 75 free)

    Warm down
    100 easy

    Total 3500scy

    I felt really strong and had very easy speed today. I was tempted to do a 100 for time I felt that good(but resisted the temptation). I held 27s on the 50s on 35 and 1.18s on the kick 100s. The 75s were the toughest set today and held 45s. My back has felt good for a few weeks and I felt great today.

    I am also working on my free turns trying to go straight over as opposed to a slight tilt to the right as my feet go over. I noticed this on video that I am skewed on my turns and loose time and tend to circle swim instead of sticking to a straight line when I race. All little things but they add up.

    I am looking forward to signing up for three meets this weekend. If I have time I will do my worlds registration too.
    Swim Workouts