View RSS Feed

All Blog Entries

  1. 10|9|15 Hey siri, How do I swim faster?

    30 x 30m on 1:00 as:
    • 15m fast fr with 4 UWDK and 4 - 6 strokes
    • 15m ez br (odds) or bk (evens)

    30 x 15m on 1:00 dive from side fr:
    • 5 UWDK's

    50 ez fr with fins

    0.5 mi barefoot run
    20 negative pullups
    20 min shoulders with weights and bands

    This has nothing to do with siri's question, but I thought it is what I needed.
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/12/2015

    by , October 9th, 2015 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick

    4 x 50 1:00
    1 X 100 @ 100% 2:30
    Three rounds--choice

    4 X 100 1:30
    1 X 400 6:00
    3 X 100 1:20
    1 x 300 4:00
    2 X 100 1:15
    1 X 200 negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Workout 10/09/15: morning

    by , October 9th, 2015 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Another quick swim this morning - adult swim was packed this morning.

    200 free/200 back/200 im drill
    400 shark swim
    4 x 100 on traffic (even length stroke IMO, last fast)
    100 kick
    100 loosen and out
    (Solo/Rec/1600yds/30 min)

    First three swim week since Nats. Off to Men's Retreat this weekend, then on staycaction next week.
    Swim Workouts
  4. Thur Oct 8

    by , October 8th, 2015 at 10:09 PM (Senior Sprinting)
    Bridge Athletic

    13 pullups

    400 loosen up swim
  5. Week 158 - Thursday

    by , October 8th, 2015 at 09:43 PM (After a long rest)
    I once again had a reasonable nights sleep but woke up tired. I decided this morning I was going to ease up on the dry land and get a little longer recovery swim in.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    4x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    4x100 pull on 1:30
    4x4x25 in :40 done as open,close,easy,fast
    500 easy

    i felt pretty hideous during dry lands and in the pool today. Hopefully easing up a little today will help.
    Swim Workouts
  6. 10|8|15 drylands

    0.57 fast run to gym (3:47)

    Leg press
    • 1 x 10 x 90
    • 1 x 10 x 270
    • 1 x 22 x 450

    • 1 x 25 x 65's

    Angled, one leg presses on LP mach (works behind)
    • 1 x 10 x 30

    Leg Ext
    • 1 x 10 x 80

    Leg curls
    • 1 x 10 x 90

    Back extensions
    • 1 x 13 x 15

    Standing calf raises
    • 1 x 14 x 360

    Several sets of rotated hip exercises

    0.57 mi jog (4:57)

    Did not want to do the fast run at all, especially once started. Felt like quitting every step but I pushed through it resulting in a decent time
  7. Thursday, Oct. 8

    by , October 8th, 2015 at 02:08 PM (The FAF AFAP Digest)
    I went to LA Fitness and did 900 or so EZ. Heading out for a massage soon. Quads still sore to the touch.

    The psych sheet & heat sheets are out for the meet on Saturday: Kind of nice, with only 6 lanes per heat no one has an end lane. Apparently, no one wanted to swim the 100 breast bc I am next to a dude who goes 1:04 ... Too funny. My left shoulder and upper back are kinda sore from crashing on the bottom of the pool last night. Hopefully, it will feel better by Saturday.

    Updated October 8th, 2015 at 04:37 PM by The Fortress

    Swim Workouts
  8. 10|7|15 SCM

    500 warmup with fins and snorkel

    50 fr NB in 0:33
    • out slow/in fast, did not kick during UW portions
    • did hurt

    10 x 23m UWDK on 1:00

    100 IM in 1:32

    100 flutter kick

    Very busy day at work today. Did not have time or energy to workout this evening, and maybe a good thing because I feel slightly over trained and sore
  9. Some biking, but if we get lost at sea, here's our plans...

    Today I drafted behind Dana for a fun bike ride. The sun was shining. It was great. At one point I dropped off and he carried on for some more mileage. I think I hit 20mph behind him. He was a semi pro bike racer in NY during the late 70’and dreamed of going further. He won the New York State Apple Sprint Championship in 1979, but was smart enough to know that if he didn’t make it he would be a bike mechanic the rest of his life. So he chose to go to college then further with his studies. Anyway we like to bike, but as always the sea beckoned me. I was pulled to see what the Gulf was doing.

    Last we during the East coast storm there were definitely some surfing ways out there. Today it was a calm beautiful day and the sugar sand just glowed. I hadn’t planned to swim and didn’t have my goggle or I would have dashed in. Having some shoulder trouble, not from swimming but falling off my desk chair on to the terrazzo floor. Don’t put a slippery pillow on a chair and eagerly jump on it to get to your computer. Ugh!

    We are preparing fo a four day adventure at sea. We will sail up to Fort Myers on Friday (a day trip) then race Saturday and Sunday in “The Sunset Regatta” and return the long journey home on Monday. We have a Rocket 22’ which is not a cruising boat, but a racing boat. It is a blast. I am so glad we are doing non–spinnaker though, only because it is just the two of us and it is brutal for me to change sails especially if it is a rough ,windy day. We really need more crew to do the spinnaker task. Maybe I wii get to skipper and get a break from running to adjust everything to sail the best we can in the races. Don’t get me wrong it is hard work, but so exciting at the same time.

    Will post the result of the race and experience whether we do well or not. See you blogworld in a few days.
  10. Wed, Oct. 7

    by , October 7th, 2015 at 09:17 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Lebo

    500 various
    100 scull
    4 x 25 shooters w/fins @ :45
    100 EZ
    2 x 50 burst + cruise
    100 EZ
    3 x Lochte free turn + 75 EZ
    1 x forward start, SDK + cruise
    5 x 50 various
    100 EZ

    Total: 1700


    Before swimming, I did a half hour+ of yoga, stretching and foam rolling. The pool at Lebo was icy again. I was getting feet and calf cramps much of the time. During warm up, unfortunately, I slammed the top of my shoulders into the "wall" where the pool gets shallow doing a shooter. Very ouchy. I did a few Lochte style free flip turns. None were great; I was a little deep on the breakout each time. In retrospect, I should have worn an old tech suit to try them. I also snuck in one forward start and the lifeguard didn't even lecture me. I'm glad I have another day to rest bc my legs feel really tired at the moment.

    Bad part of day: Getting smashed into by a teenage driver on the way to pick up Lil Fort from XC. She was either texting or in lala land bc she literally drove right into my lane without looking. I was shocked. No harm done to me, but my car has a ton of damage. I am not going to be pleased if I get a sh*tty rental car as a replacement.
    Swim Workouts
  11. Wed Oct 7

    by , October 7th, 2015 at 04:35 PM (Senior Sprinting)
    400 warmup
    3 x 6 x 25 on :40 @100 pace (free, fly, kick 20/float 5), 100 easy in between
    50 ez
    50 nb

    weighted pullups, sets of 6, 4, 3

    Updated October 7th, 2015 at 09:12 PM by Doug Martin

    Swim Workouts , Strength Training and Dryland Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/08/2015

    by , October 7th, 2015 at 11:09 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 150--fr/st/fr by 50-- 2:30
    4 X 100 kick 2:10

    1 X 200 free-negative split- 3:00
    3 X 100 IM 1:45
    3 X 100 free 1:30
    1 X 200 IM 4:00
    Two rounds

    4 X 50 descend 1-4 1:00
    6 X 25 sprint :45 #6 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Week 158 - Wednesday

    by , October 7th, 2015 at 09:00 AM (After a long rest)
    I had a much better nights sleep waking feeling much less tired than the past few nights. I was very sore from yesterday's workout and despite all the crazy abs my legs and shoulders were the most sore. I suspect this has as much to do with keeping my legs off the floor for 40 mins while doing the abs and the medicine ball we added a couple weeks ago to the upper body. Kind of scary to think that after all that ab work my abs were not the most sore

    We had a delayed start to today's practice due to a hint of natural gas upon entering the pool area. It seemed to quickly dissipate and Tom said he will phone TXU to get it tested.

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

    Main sets
    6x100 IM on 1:30
    16x50 on :55 done at 200 race pace
    200 easy
    8x100 kick with find on 1:20
    100 easy

    Warm down
    200 drill

    I worked the 3 main sets pretty hard today. On the IMs I held 1:08s. On the 16x50s I started out at :25 then held :26 until the last one where I dropped to a :25. This was another great set for me and I am stoked how I have been able to drop to :26s and now I am getting consistent on this set. I am feeling good about my upcoming 200/400s in Nov/Dec. The kick set with fins was tough but I did it on my back and was determined to hold 1min. I had a few slower ones but consistently held 1:00/1:01s. My back kick with fins is feeling good and my under waters are getting better. Despite the feeling of generally being tired I had an awesome workout today. Some of my training partners are kicking butt too and the younger guys are really pushing me. It's all good! There is nothing like being pushed and these guys are definitely doing that.
    Swim Workouts
  14. Tue Oct 6

    by , October 6th, 2015 at 11:02 PM (Senior Sprinting)
    Bridge Athletic

    10 pullups

    400 easy swim
  15. Workout 10/06/15: evening

    by , October 6th, 2015 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed the day off by getting errands completed and also making supper - a delicious chicken parm soup with zucchini bread. I even have leftovers for work tomorrow. Full house on the pool tonight...

    200 free/100 kick/100 pull
    4 x 50 even pace on 1:05

    2 x 300 on :30 sr
    3 x 200 on :20 sr
    3 x 100 on :10 sr

    200 loosen and out (added extra 150)
    (Masters/Rec/2450 yds/60 min)
    Some new faces for me to meet tonight with Jim and Beth and Peggi in the water. Jeanette also swam for the first time in a long while. Great workout with Greg pushing me as I get back into the swim of things.
    Swim Workouts
  16. Week 158 - Tuesday

    by , October 6th, 2015 at 09:38 PM (After a long rest)
    I had a better night of sleep. Today my plan was to do dry lands and then do a short swim but my ego and my training partners changed my plan to only include dry land work. We ended up doing more abs than I have ever done(40mins). After round 6 I was ready to quit but my training partners lay there and gave me grief for quitting so we did 2 more rounds. It was very rough but I made it!

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    8x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)
    4x20 single leg push on incline against wall

    Just over 3 weeks until I start my drop taper for the woodlands meet.
    Swim Workouts
  17. 10|6|15 SCM

    10 x 25 fr on 0:40, 2 breaths ea
    10 x 25 fr on 1:00, 0 breaths ea
    10 x 12.5 fr fast on 1:00
    100 IM 1:32

    yesterday (SCM)
    about 1000 of recovery swimming/drills
  18. Tuesday, Oct. 6

    by , October 6th, 2015 at 02:32 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    100 scull
    4 x 50 burst cruise @ 1:00
    100 EZ

    Main Sets:

    2 x (25 AFAP free = 75 EZ) @ 3:00
    50 EZ

    32 x 50
    odds = @ 100 pace @ :30 (4 of each stroke, some with fins)
    evens = EZ @ :45
    200 EZ

    2 x (50 no breath free w/fins + 100 EZ)

    Total: 2550


    Did a pretty easy workout today. I decided to try the 50 no breath free that Doug always does and Steve just did. Used fins but tried not to kick too much. The first one was pretty easy, the second one much harder.

    Don't see a psych sheet up for this weekend's meet yet. I haven't had a chance to try my Lochte turn for the 50 free at full speed yet. Not sure if I'll get a chance ... I will likely go to the Pitt practice tomorrow night just to do a few starts.

    Still unsure of my SCM meet schedule. I may just rest a bit for each meet, and not do a full taper. I will do a full taper for the Albatross meet in mid March which will be my first meet in the 55-59 age group.
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/07/2015

    by , October 6th, 2015 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 100 free--moderate-- 2:00
    1 X 100 stroke or IM 2:00
    1 X 50 fast--choice-- 1:30
    Four rounds

    12 X 100 pull
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Monday, Oct. 5

    by , October 6th, 2015 at 09:45 AM (The FAF AFAP Digest)

    rehab ex
    flutter kicks on bosu, 2 x 100
    back hyperextensions w/plate, 2 x 15
    captain's chair leg raises, 3 x 15
    streamline crunches, 2 x 50
    planks, 2 x 1:00

    20 minutes of stretching & yoga


    1000 EZ


    I just took it easy in the gym yesterday and did some core work. I'm due for a recovery week, so may just cruise a bit the next few days.
    Swim Workouts