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  1. Sun Dec 20

    by , December 20th, 2015 at 11:06 PM (Senior Sprinting)
    400 warmup

    6x100 w fins on 2:30:
    25 uw fly kick
    25 uw free kick
    25 ez kick on back
    25 sprint free nb

    100 ez

    Updated December 21st, 2015 at 12:07 AM by Doug Martin

    Swim Workouts
  2. Sat Dec 19

    by , December 19th, 2015 at 10:22 PM (Senior Sprinting)

    400 wu
    8x25 on :35 (~13s)
    10x50k alt fr/fly w board (50-52s)
    100 back pulling on lane lines
    20x25 nb&ez, alt 2 and 20 breaths at each end
  3. Workout 12/19/15: morning

    by , December 19th, 2015 at 01:25 PM (Maple Syrup with a Side of Chlorine)
    Had an easy swim before PT yesterday, 1500 yds in about 30 minutes, nothing too grand.
    Emma came home in the late evening for a visit so we are doing Christmas this weekend - so great to see her.

    Masters this morning after cinnamon buns with the family...

    We did our year-end workout inspired by Rudolph and the Grinch - I was able to get in an extra 200 on warmup, did all fly and an extra 50 on each of the Grinch's Lament (2:10 interval), and an extra 50 at the end of the Reindeer games (went 1:03, 1:02 on the 100's free, and did back for the 50's :33->31). With the help of the guard Greg, Kevin and I sang the Twelve Days of Christmas during the Reprise. A fun workout!

    This afternoon is our annual family party with Lena and my siblings, then we are planning to drive over to Albany for the Lights in the Park display that they do each year.

    Updated December 20th, 2015 at 10:32 PM by rxleakem

    Tags: christmas
    Swim Workouts
  4. 12|19|15 SCM yesterday (18th)

    by , December 19th, 2015 at 11:16 AM (Blog)
    500 worth of challenging drills

    1 x 50 on 5:00
    • 25m FR, smooth, hypoxic / 25m easy BR (on 0:20)
    • 0:16 / 0:27

    9 x 50 on 5:00
    • 25m FR, AFAP, hypoxic, pushed / 25m easy BR (on 0:20)
    • 0:14's (fr) / 0:22 - 0:29's (br)

    Could not get under 0:14 with the 25 AFAP's no matter what I tried, except for once. But I'm almost certain I launched a little early that time.

    It is interesting to note the difference between swimming as if I was being chased by a crocodile, and swimming conservatively and relaxed, taking 1-2 fewer strokes, is no difference in time. I contribute this to two (or more) possible reasons:
    1) I am reaching mathematical drag coefficients
    2) form is breaking down with max effort
    3) both "1)" and "2)"
    4) both, because "2)" is causing "1)"
    5) partly because of "1)", and partly because of of "4)"

    Updated December 20th, 2015 at 01:48 PM by __steve__

  5. Fri Dec 18

    by , December 18th, 2015 at 05:13 PM (The FAF AFAP Digest)

    rehab ex
    ab wheel roll outs with knees on bosu (harder that way), 3 x 15
    180 twists w/25 lb plate with back on yoga ball, 25 x 3 x 10
    back extensions w/plate, 25 x 3 x 10
    face pulls, 50 x 3 x 15
    extreme angle squat w/plate on high boxes, 35 x 3 x 8
    deadlifts, 65 x 3 x 6
    altitude drops, 5

    The I did a couple exercises that I saw in the recent Swimming World, supposedly good for backstroke. They definitely add an instability factor.

    yoga ball supine cable backstroke pull (legs straight, feet together), 20 x 3 x 10 each arm
    single arm supine pullover on bench w/flutter kick, 15 lb DBs x 1 x 15, 10 lb DBs x 2 x 25


    Still kept it pretty light, though I do expect to be sore from trying some different exercises. Didn't have time to swim afterward. Way too busy. And Fort Son is arriving (with girlfriend) in a couple hours!
  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/21/2015

    by , December 18th, 2015 at 04:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to Holiday schedule our time will be cut a bit. Only an hour and 15 this week.

    WARM UP:
    2 X 150 2:45
    4 X 100 1:45
    6 X 50-descend 1-3/4-6- 1:00
    3 X 100 kick 2:30

    1 X 200 3:20
    4 X 50 descend 1:00
    Three rounds--pull

    4 X (5 X 50--choice 1:10
    Rounds 1-2-3: 4 fast/1 easy
    Round 4: 1 fast/4 easy swim down


    Updated December 21st, 2015 at 11:14 AM by SharksMasters

    Swim Workouts
  7. Week 168 - Friday

    by , December 18th, 2015 at 03:32 PM (After a long rest)
    It's been a strange week and I have not felt like I have gotten going. With getting back from NE SCM Champs late Monday it was a short work week, but works been tough and throw in my short 2 day trip to Atlanta and I don't know if I am coming or going right now.

    I was unable to swim yesterday due to meetings and a work dinner. This morning I swam with my normal Atlanta team at the Winchester Academy. It's nice to get a warm welcome and I definitely got just that. Today's workout felt a little discombobulated.

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

    main sets
    16x25 free with fins on :30 done as 4x(no breath under water, one breath,l and half under water, 2 breaths and 1/3 under water, normal breath)
    8x50 free on :40 build
    4x100 pull on 1:20
    8x50 on :50 odds smooth, evens easy
    4x(4x25 on :30 as open,close,easy,fast)
    4x100 pull on 1:20

    warm down
    400 free easy

    i tried keeping my heart rate reasonably low and went no more than about 80% effort the whole workout.

    Tomorrow we we have our relay intersqusd meet and our team Christmas party at my house. I also have to coach my kids group and pickup and drop off my daughter from her swim. Tomorrow will no doubt be another hectic day!
    Swim Workouts
  8. Thur Dec 18

    by , December 18th, 2015 at 09:52 AM (Senior Sprinting)
    400 warmup
    6x50 drill
  9. 12|17|15 SCM

    by , December 17th, 2015 at 10:38 PM (Blog)
    20 x 25 various challenging (for me) fr drills on 5-20 sec rest

    5 x (2 x 25m fr on 0:30 hypoxic) on 4:00

    10 x 30m as 15mUWDK / 15m easy br or bk on 1:00

    10 x 30m as 4 UWDK then UWFK to 15m / 15m easy br or bk on 1:00

    Several 10 sec blasts of rapid UWDK's and UWFK's

    Too much chlorine! I feel chlorinated, the tip of my tongue still stings

    Updated December 17th, 2015 at 10:45 PM by __steve__

  10. Thursday Dec 17

    by , December 17th, 2015 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x
    1 x 50 double shooter w/fins
    1 x 50 EZ

    100 EZ

    8 x 25 w/drag sox, SDK to 15 m then cruise
    100 EZ

    4 x 25 free w/drag sox & paddles
    50 EZ

    4 x 50 DPS free w/paddles @ 1:00
    300 EZ

    Total: 2750


    I was tired from last night, so took it pretty easy today with some hypoxic work. Well, it was easy until I put on the drag sox. It seemed to take forever to kick to 15m ... No idea how swimdoc does these on :45. The pace clocks were turned off on one end, so I went on the "wait until your heart rate comes down" interval. I think these will take some getting used to. I probably should have followed the 8 x 25 w/drag sox with 8 x 25 regular power kick. Next time.

    I was reminded today how much easier it is for me to do hypoxic work in warmer water. At NE Champs, day two had a 40% scratch rate. I wonder how much of that was due to dislike of the 76 degree temps?
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 12/18/2015

    by , December 17th, 2015 at 01:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    Two rounds

    1 X 400 kick--50 moderate/50 fast
    1 X 50 swim

    1 X 100 stroke 2:15
    1 X 50 free--easy 1:15
    1 X 50 stroke--fast 1:45
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice/no free

    2 X 400 6:40
    4 x 100 1:40
    4 X 100 1:30

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  12. Wed Dec 16

    by , December 17th, 2015 at 01:05 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various (did 300)
    6 x 50 kick, fins optional @ 1:10
    -- use fins and did backstroke kick, 15m+ UW each length
    8 x 25 power kick @ :45
    50 EZ

    Mains sets:

    4 x 25 fly drill @ :30
    4 x 25 back drill @ :30
    4 x 25 breast drill @ :30
    4 x 25 free drill @ :30

    8 rounds, 2 x IM order
    2 x 25 @ :30, first one sprint
    2 x 50 @ 1:00, first one sprint
    2 x 25 @ :30, first one sprint
    1 x 50 EZ @ 1:30

    -- I interpreted sprint to = 100 pace. I only did 2 of the 50s @ 100 pace. The rest were all 25 @ 100 pace + 25 EZ. One was breaststroke. I decided to do it with a dolphin kick, 36 high from a push. Could never have done that time with a whip kick.

    -- I did 3 of the rounds kick w/fins

    150 EZ

    Total: 3400


    It was nice to see all my Pitt friends after not being there for awhile. I was glad that the workout wasn't too difficult bc I was still tired from the meet. I glided through most of it with the exception of quite a few 25s @ 100 pace. (Actually, it was 24+, more than quite a few.) Still, it may have been too much too soon. I may just do hypoxic work today.

    Updated December 17th, 2015 at 06:22 PM by The Fortress

    Swim Workouts
  13. Week 168 - Monday, Tuesday and Wednesday

    by , December 16th, 2015 at 10:35 PM (After a long rest)
    As I feared work has been busy yesterday and today and has restricted my ability to blog.

    My training partner Bill and I swam with WAM at the WPI pool on Monday morning. It was a short recovery workout.

    200 swim
    200 kick
    200 IM
    200 Pull
    8x25 underwaters no fins
    4x125 done as 75 swim, 25 kick, 25 drill
    3x200 free
    4x100 easy

    After practice Bill and I stopped on the drive back to the hotel and won some browny points by getting our spouses some breakfast from dunkin Doughnuts; good quality breakfast. We then headed into Boston and did the touristy things one does at Faneuil Hall before heading home at around 4pm. We had an uneventful flight home but had a flat battery on the car and had a long wait for AAA. We later found out that the battery on my wife's Infinity is covered under her warranty which was a nice pleasant surprise.

    Tuesday i I woke up 15 minutes later than normal and did a shortish swim with my training group. I felt hideous in the pool but much better after the swim. My goal was to get rid of the aches and pains so I succeeded.

    500 free with snorkel
    10x50 catchup on :50
    6x50 pull with paddles on 1min
    3x(4x25 on :40 done as open,close,easy,fast with fins)
    300 easy

    Last night I slept very heavy and my wife said I snored very loud. This morning I woke feeling tired. I was anticipating a floating taper workout but alas Tom had other ideas.

    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x75 streamline kick with fins on 1:10
    100 easy
    16x50 free at 200 race pace on :55
    100 easy
    3x500 free on 6mins

    Warm up
    200 easy

    i deliberately held back on the 16x50s and actually still held 26/27s. Oh the wonders of still having easy speed from a taper. The 500s were ugly and I held 5:25s. This is substantially slower than I went a few weeks ago but felt really bad. My stroke was all over the place.

    I am am not sure if I will get a chance to swim tomorrow due to travel to Atlanta but will train with the team I normally swim with at the Winchester Academy near Buckhead

    Updated March 29th, 2016 at 02:52 PM by StewartACarroll

    Swim Workouts
  14. 12-16-15

    250 w/snorkel and buoy

    4 x's through
    3 x 50 @ 50 descend
    2 x 100 @ 1:30 build
    200 @ 3:00 descend by round

    50 easy

    3 x's through
    100 @ 1:45 w/fins
    --first 35 sprint cruise the rest
    4 x 25 sprint with fins and paddles @ 30,35,40,45
    100 @ 1:45 w/fins
    --last 35 sprint cruise the rest


  15. Wed Dec 16

    by , December 16th, 2015 at 10:00 PM (Senior Sprinting)
    400 warmup
    8x20k on :35 (~15s, float in to wall)
    6x50 swim on 1:10
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2015

    by , December 16th, 2015 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05--choice
    odd: easy even: fast

    2 X (4 X 100
    Round 1: IM on 1:45
    Round 2: Reverse IM on 2:00

    1 X 100 fast 2:15
    1 X 150 cruise 2:15
    Four rounds--choice

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  17. Mon-Tues Dec 14-15

    by , December 16th, 2015 at 12:16 PM (The FAF AFAP Digest)

    2100 EZ @ LA Fitness



    rehab ex
    supine flutter kicks in streamline on bosu, 100
    standing ab wheel roll outs, 8
    russian twists on incline bench, 25 x x 15
    bulgarians in a streamline position, 3 x 10 each leg
    face pulls, 50 x 3 x 15
    good mornings, 65 x 3 x 6
    extreme angle squat, 4:00
    hip abductors, 110 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 10

    1800 EZ afterward


    Despite sleeping a lot the last couple nights, I still feel pretty tired. Tired but wired. I guess that's par for the course for a multi-day meet. I did get back to the gym for a very light ease back in kind of workout. Inspired by swimdoc, going forward, I may try to add some dedicated TRX core work on off days from the gym. But not today. Still too bushed. Though I will head out to Pitt tonight. I am anxious to get back to real training. I feel like I gained ten pounds from my couch sojourn!

    I was bummed to wake up to a crashed over xmas tree with tons of smashed ornaments. Argh! Must have been the damn cat.

    But the good news is that, thanks to Stewart's emails, the meet directors did find our time from the mixed 200 free relay and added it to the results.

    Updated December 16th, 2015 at 01:26 PM by The Fortress

  18. Workout 12/15/15: evening

    by , December 15th, 2015 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a nice day off today, starting with breakfast out with my wife. This afternoon was a quiet one, and I was ready for the Masters work out tonight.

    200 swim 100 kick 100 pull (did extra 200)
    4 x 50 quarter's strong on :60
    100 easy no free

    1 x 400 as 150 swim, 50 kick (I pulled and skulled, extra 100)
    4 x 100 on 2:00 descend (did 150s with snorkel and AP)
    6 x 75 on :15sr kick (I skulled) swim pull (did extra 50)
    10 x 25 on :40 odds easy evrns fast
    100 loosen and out
    (Masters/Rec/2850 yds/60 min)
    A solid swim with Greg and Carol, as Matt, Tim, and Julie did their own swim. As a team we are working to order in our first coordinated swimsuits with caps, something that appears to be easier in planning than in execution. Pics to come...
    Swim Workouts
  19. 12|15|15 SCM

    by , December 15th, 2015 at 10:18 PM (Blog)
    10 x 25 rollover drill on 0:50

    10 x 25 rollover drill on 0:50 with snorkel

    4 x 100 fr on 6:00 (broken as 4 x 25m on 0:20)
    • 1st 25m - hypoxic just under 50 pace
    • 2nd 25m - 100 pace
    • 3rd 25m - just under 100 pace
    • 4th 25m - easy

    100 IM

    3 x 25 fast kick on 5:00
    • flutter - 0:19
    • UW flutter - 0:19
    • UW dolphin (facing down) - 18

    8 x 25 rollover drill on 0:40

    My SDK has FINALLY started to improve. Been working specifically on this for about 7 months. I believe it takes the right muscle development and flexibility, then putting it all together in streamline. I find it works best if I start the whip movement in my chest and finish at the back (between shoulder blades) after the propulsive kick. Always wanted to become good at this since I started swimming 8 yrs ago as a complete greenhorn.

    Updated December 16th, 2015 at 01:09 AM by __steve__

  20. Tue Dec 15

    by , December 15th, 2015 at 09:39 PM (Senior Sprinting)
    200 wu
    8x25 free on :35 (13s)
    25 AFAP DK on back...16

    shoulder started out quite tight but loosened with lifting and swimming