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  1. Sun-Mon Feb 20-21

    by , February 22nd, 2016 at 05:12 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    6 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    4 x 30 burst SDK to 15m from the blocks, cruise back
    100 EZ

    6 x 30 burst to 15m from the blocks @ 100 pace, cruise back
    (3 forward, 3 back)
    100 EZ

    4 x 25 fly @ 100 pace
    100 EZ

    3 x w/fins
    4 x 25 IM order @ 100 pace @ :L40
    1 x 25 flutter kick @ 100 pace @ :40
    1 x 25 EZ @ :40
    200 EZ at end of 3 rounds

    10 x 25 back kick @ 100 pace @ :45
    100 EZ

    Total: 2850

    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    2 x
    4 x 25 shooters w/fins @ :30 + 50 EZ
    extra 50 EZ at end

    Main sets:

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

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ (looking for nose clip that fell off my suit strap)

    4 x (25 AFAP x 75 EZ) @ 3:00
    100 EZ

    4 x 25 no breath free @ :40
    100 EZ

    Total: 2700


    I've felt a little sluggish the last couple days. I think it's just because I hit the 4 weeks of hard training mark, and my body is screaming for some recovery. So it should be happy with the next couple weeks. Still working on the elbow. Had acupuncture today (and seems better) and have a chiro appt/massage and another acupuncture appt booked this week. Injury rehab is really time consuming. And now I am off to put the elbow in a bucket of ice.
    Swim Workouts
  2. Mon Feb 22

    by , February 22nd, 2016 at 04:17 PM (Senior Sprinting)
    400 warmup
    8x 25 from the blocks, 6 free, 2 fly, afap. 75 ez in between.
    Swim Workouts
  3. 2|22|16 SCM and weekend brief

    by , February 22nd, 2016 at 01:54 PM (Blog)
    400 warmup as 25 fr's on 0:40 snorkel

    7 x 15m on 2:00 dive from side fr's

    • odds flutter, evens dolphin

    4 x 25m on 3:30 dive from side fr's AFAP
    • odds flutter, evens dolphin

    25m UWDK

    25m UWFK

    Changed my AFAP stroke again. Recent style works for 100's but isn't fast enough

    2016 SC SCY meet

    Fantastic meet, everyone was in high spirit and competitive. Wish I had more opportunities to race with team.

    Relay lead-off 50 fr - 25.58
    • Wore a cap over brand new goggles. Should have listened to Ande's SFF tip: "Don't try something new on race day". Each lens filled up with water upon entry, then tears additionally filled them up. Managed to turn and finish correctly, but I swam this on autopilot and had too much in tank at finish.
    • Breathed once
    • Unfortunately, recent training results show my first swim to be fastest
    • Went capless and used training goggles for remaining meet

    50 fr - 25.47
    • Did not breathe, felt good for all parts. Expected something faster

    50 fl - 31.41
    • PB by 1/100's of a second
    • wore training jammers
    • need to work turns
    • hit line with hand once
    • Don't really swim fly much, just like to race it. Keeps the joints in good mood that way

    100 fr - (27.93) 57.90
    • PB
    • Negative split my effort and actually enjoyed the race. Breathed every 2 with nice long strokes for 75 yds. Swam last 25 without breathing using a dolphin kick
    • Turn #2 was so crunched that my feet actually had to re-touch the wall lower. Even so, I went so deep the 50 - 75 part was spent half UW

    50 fr relay anchor - 24.88
    • Experimented a little: breathed once on first 25, just glided mostly off the turn, and used the dolphin kick the second 25

    50 br - 35.66
    • PB
    • Everything was good but I really need to learn how to do a br turn

    50 fr relay lead off - 25.45
    • Felt good, breathed once
    • Our anchor swimmer was a former teammate of Borges and Cielo, what an honor to swim on the same relay team, including Karen and Julie

    Very Happy about this well run meet! It feels great to have a team and coach that supports everyone and has confidence in each other. Miss the mates.

    Even though I didn't break under 25 which I know I can, I still managed 3 PB's in events I've been sandbagging over the years, while focusing on the 50 fr. Hate to say I actually like the 100 fr

    Updated February 22nd, 2016 at 06:13 PM by __steve__

  4. Week 178 - Monday

    by , February 22nd, 2016 at 08:41 AM (After a long rest)
    Yesterday I went fishing in east Texas with 3 friends. I am not a big fisherman but really enjoy it when I go out. My boss has a ranch with a big lake and he graciously allowed us to use it yesterday. It's in a small town between Athens and Palestine, Tx(check it on the map; its in the middle of no where). We had a really good day and caught a lot of bass, crappie and blue gills. I came back tired and had a late dinner and then headed to bed.

    This morning I was a little tired but woke with an upset stomach. As I got going this seemed to subside and it did not affect my workout. Today was a long workout.

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

    main sets
    8x300 done as descend 13 free with paddles and snorkel on 3:45, #4 back on 4mins, descend 4-6 free with paddles and snorkel on 3:45, #8 back on 4mins
    10x100 kick with board, as 2x(1 on 2mins, 1 on 1:50, 1 on 1:40, 1:30, 1:25)

    warm down
    200 easy

    i descended from 3:09/3:10 to 3:03/3:02 and then went 3:30 on the backs. The kick was really hard but I made the set(just).

    Updated February 22nd, 2016 at 09:01 AM by StewartACarroll

    Swim Workouts
  5. Sat-Sun Feb 20-21

    by , February 21st, 2016 at 09:47 PM (Senior Sprinting)
    Saturday, ez Bridge and ez swim

    100 warmup
    2x25 fast
    10x50 on 1:00, HR<120
    200 ez kick
  6. Sunday, February 21, 2016

    by , February 21st, 2016 at 08:56 PM (I swim, therefore I am)
    Vanderbilt Beach, Naples, FL - 8:30am
    Sunny, clear blue sky
    62F Air, 60F Water

    3 Mile Swim
    A beautiful brisk very calm SWFL morning. The was a dolphin swimming just about 25 yds off shore!

    Click image for larger version. 

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    Although the water was about 60F as indicated by the thermometer, it was very flat. If I could handle the cold water, then it was a good time, with little wind or tide currents to swim two loops which is about 3 miles. Thanks to my friend Heather for swimming it with me! We did it together. Heather's persistently strong pace always challenges me towards more effort, and her navigation keeps me from heading out into the Gulf. Great swim by our other five campanion swimmers for going along with us on the first length! Thanks to all my awesome VB swimming friends, those who were there today and those are were not there for your encouragement and making every swim at VB a great experience!
    Swim Workouts
  7. Saturday, February 20, 2016

    by , February 21st, 2016 at 08:28 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 68, pool at 80
    Sunny, 67% humidity

    Warm Up
    2(200FR swim + 50 kick)

    Set 1
    4(200 on 3:00, 4x50 on 1:00)
    /build 200s by 50, desc 200s each round 1-4 *2:23-2:18
    /4x50s desc 1-4 *34-31 range
    100 FR Kick Fast on 2:00 *1:30s

    Set 2
    4(4x25 on :40 IMO) 1:00 rest, RI
    200 IM as 25EZ/25Fast
    /25s *BF 15s, BK 16s, BR 20s, FR 14s

    Cool Down
    500 EZ FR

    GCST Masters workout group at FGCU
    Swim Workouts
  8. Week 177 - Saturday

    by , February 20th, 2016 at 05:48 PM (After a long rest)
    Our kids swim sectionals at the Texas A&M Aquatic center in College Station, TX next week and heats are scy and finals are LCM. To help the kids adjust to LCM we switched the pool up yesterday afternoon. The pool is staying this way until Sunday and today our masters swam LCM. it has not been that long since we swam LCM but long enough where it felt like I was swimming 55m instead of 50m. To make matters harder tom stuck to the 16x100s which is always brutal.

    I slept ok last night but not as good as Thursday night.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    8x100 with fins done as 50 streamline kick, 50 build on 1:30
    16x100 at 400 race pace on 2mins

    warm down
    200 easy

    the 16x100 is just a brutal set when you try and hold pace. I started out at 1:05 which is a little quick but soon got into 1:06s and held it through 10 and hit a physical wall on 11 going 1:08. I skipped 12, then did 3 with paddles with no bouy and held 1:04,1:03,1:02. Somehow I miscounted and thought we were done but tom said 1 more so I put on fins for the last one and really went for it and went :54/:55. I was so winded I could not speak for a long time. My daughters group was on deck when we were done and she said I was purple. One of my training partners who has not been at practice consistently for a few weeks was swimming next to me. He is usually pretty quick but I could not understand how he was with me on the first 5, and then realized he was wearing fins. He actually started dropping time and this is what gave me the idea to just go for it on the last one with fins. I wish I could have made all these on 1:06s but I was happy with what I did and I gave everyhing today.
    Swim Workouts
  9. Workout 02/20/16: Morning

    by , February 20th, 2016 at 05:09 PM (Maple Syrup with a Side of Chlorine)
    We took a quick trip up to Portsmouth, NH, on Thursday to explore the area, then stopped at Hampton Beach on the way home. Here is a shot of my wife getting some beach therapy:

    My daughter came home from Philly for the weekend and last night we grabbed some supper on the town and then went to a fundraiser featuring Christopher Kimball, host of America's Test Kitchen and Cook's Country. He gave a fun presentation about his time in the business and answered a lot of questions. Someone asked how "he rolled" into the event...he laughed and told about having to clean up from a busted pipe at his house in Rupert and drove himself down to Bennington, about an hour's drive. Who looks more excited in this picture?

    After a nice breakfast I made it to the pool this morning with the crew ...

    2 x (100 swim, 50 kick, 100 pull)
    100 im drill
    4 x 25 technique work as group

    JBS's Sweedish 1:01 set:
    - Start at :01, swim 50 yards, must finish before :60
    - next one leaves on :02, then :03, etc (there is the 1:01). Miss :60, rest one, then do 25's
    - I did 75s for first 6, kicking through 10, mix of strokes until :18, then snorkel with paddles until :22, then pulling with snorkel until :27. Failed the one leaving on :31, did easy on :32.[(6x75)+(26x50) = 1750 yds]
    100 easy
    8 x 75 on :15sr (1:20)
    - 25 kick, 25 fast stroke IMO, 25 pull

    4 x 50 on 1:10 active recovery and out
    (Masters/Rec/3100 yds/75 min)
    Looking back, I haven't done this main set in a while (fall 2014). We had started on the :10, but today we started early on the :01 to squeak in more. We had a full pool with Greg, Matt, Kevin, Julie, and (young) Tim powered through the workout, with Alissa and Marie on their own.
    Swim Workouts
  10. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 10:39 AM (The FAF AFAP Digest)

    Thursday: Swim: 1850 EZ

    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various

    6 x 50 streamline off walls past flags @ :55
    -- alternated free and backstroke kick

    6 x 50 w/fins, 6 SDKs off walls @ :50
    50 EZ

    6 x 50 w/paddles & buoy @ :50
    -- no, did 5 x 50 fly drill & sculling
    50 EZ

    Main sets:

    3 rounds:
    1 x 200 @ 3:00, streamline off walls past flags
    1 x 100, 2-4 SDKs off walls @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00
    did w/fins:
    1 x 50 fast flutter kick @ 100 pace (26s) + 50 EZ @ 3:00
    1 x 50 cruise backstroke kick, SDK past 15 m @ 2:00
    1 x 50 fast @ 1:00
    1 x 100 EZ @ 2:00

    6 x 50, sprint 35 y kick @ 2:00
    -- did 25 fast shooter (no fins, 12s) + 25 EZ
    100 EZ

    9 x 50 @ 1:30 (I added the EZ 50s to get more rest)
    1-2 = 25 fast + 25 EZ
    3 = all EZ
    4-5 = 25 fast + 25 EZ
    6 = all EZ
    7-8 = 25 fast + 25 EZ
    -- fast one were alternating dolphin kick w/fins & board (10 highs) and breast (12s)

    150 EZ

    Total: 3150


    It was really crowded last night. I cut everything in the main set in half and was still catching up with the last person in the lane. Would really have preferred some 25s with 6 in a lane ...

    My elbow is a little better after ramping up the kicking and going to chiro/acupuncture. Will carry on with the same next week.

    Day off!
    Swim Workouts
  11. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 09:01 AM (Senior Sprinting)
    Thursday easy Bridge

    400 warmup
    2x25 SDK fins afap
    8x25 variable sprint w fins
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/22/2016

    by , February 19th, 2016 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 150 2:45 2:30
    1 X 200 3:30 3:20
    5 X 50 kick 1:20 1:20
    Two rounds. Round 1 interval left, 2 right.

    3 X 200 IM 4:00
    4 X 100 2:15
    100's: #1 fly, 2 back, 3 breast, 4 free

    1 X 400 6:20
    3 X 100 1:40
    3 X 100 1:35
    3 X 100 1:30
    2 X 100--swim down-- 2:00

    Swim Workouts
  13. Week 177 - Friday

    by , February 19th, 2016 at 08:39 AM (After a long rest)
    OMG I feel so much better today. I had the best night of sleep I have had in a long time last night. I was still a little sluggish in warm up but felt so much better. I think the older I get the harder to recover a late night becomes.

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

    main sets
    8x50 kick on :50
    4x(100 IM on 1:30 fast, 3x50 at 200 pace on 1min, 4x25 kick fast on :30)
    100 easy
    8x50 drill build by 25 on 1min
    12x25 no breath fly on :30

    warm down
    200 easy

    i felt pretty good on the kick and was holding :40s. On the IMs i descended going 1:09,1:08,1:07,1:06. On the 50s I went free,back,fee on the first three rounds and then all free on the last round and went :27,:29,:26,:27,:30,:26,:26,:29,:26 and then 3 on :26. I used the kick as active recovery holding :20s. I was pleased with this set despite it hurting pretty good.

    Today is is my wife's birthday! Knowing the mornings are always a rush, my kids and I gave her cards and presents last night. It was so nice to see the kids get excited about someone else's birthday. It was awesome. My kids don't know how lucky they are to have such a great Mum! She is awesome.

    Tomorrow my daughter is heading into Dallas to get fitted for her TAGS suit. She has been wearing a 22 but her coach thinks she needs to go down a few sizes so we are off to a shop downtown that helps most of the kids in the area with sizing. Should be fun! One of my daughters friends was measured and requires a 16. That is so small!
    Swim Workouts
  14. Week 177 - Thursday

    by , February 18th, 2016 at 09:12 PM (After a long rest)
    I had yet another bad night of sleep and again woke before my alarm. This morning was my early practice with dry lands and it was tough as usual. I seemed to be dragging extra well this morning as well.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round today.

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

    main sets
    2x(4x50 with snorkel on :45, 100 kick on 2mins, 100 free on 1:10, 2x50 easy)
    6x100 IM on 1:30
    10x25 fly with fins on :30
    3x(4x25 on :40 done as open, close, easy, fast)

    warm down
    200 easy

    Tomorrow is my wife's birthday! We plan breakfast with her so I will cut out the team breakfast tomorrow.

    Swim Workouts
  15. Thursday, February 18, 2016

    by , February 18th, 2016 at 01:51 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 71, pool at 80
    Sunny, 62% humidity

    Warm Up

    Set 1
    3K FR Swim *40:50
    /as 10(200steady|50strong|50fast)

    Set 2
    1600 IM Swim
    /as IMO by 400 smooth & steady, BF was drill/swim

    Cool Down
    50FR +10 mins talking with swimmer friend

    The 50M pool was setup as LCM, an unexpected but surprise, but confirmed that 45 minutes remained before the course change over to SCY. Modified the planned 10x300FR SCY set to the 3K swim. It was a good swim and the LCM is great OWS preparation, and... I was more tired than anticipated, hence the cruise IM SCY swim.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 02/19/2016

    by , February 18th, 2016 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    12 X 100 2:00--choice
    #3-6-9-12 are strong--85/90%

    3 X 50 moderate 1:00
    1 X 100 @ 100% 3:00
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Wed Feb 18

    by , February 18th, 2016 at 10:47 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    500 (did 400)
    4 x 100 kick choice
    -- no, did 350 of fly drills & sculling
    3 x 100 w/fins, 6 SDKs off each wall (over halfway for me)
    50 EZ

    Main sets:

    4 x 200 IM @ 3:20
    -- no, did 4 x 100 flutter kick w/board & fins
    -- ended up descending them 1:05-1:01
    -- would've gone faster on the last two but caught up to the last person in the lane and had to slow down
    150 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did breast w/fins (12s)
    100 EZ

    4 x 100 IM, last one fast @ 1:45
    -- did flutter kick w/board & fins @ 200 pace (1:05s)
    100 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did dolphin kick w/board & fins (10 low to highs)
    100 EZ

    8 x 50, 2 x IM order @ :55
    -- did them all 25 shooter + 25 EZ
    100 EZ
    4 x 50, sprint 1st 25 @ 1:15
    -- did breast w/fins (12s)
    150 EZ

    Total: 3600


    I did almost the entire workout kick with fins, except for some breaststroke sprints. It gave my elbow some rest and let me lead the lane in a very crowded night at the pool. My elbow feels a bit better after a visit to the chiro yesterday who did ART/utrasound/TENS. He also recommended acupuncture, which I had already looked into as well. I'm pretty tired today, so will just do a recovery swim at LA Fitness.
    Swim Workouts
  18. Week 177 - Wednesday

    by , February 17th, 2016 at 08:26 PM (After a long rest)
    I had a terrible night of sleep last night. Despite my son having a good doctors appointment yesterday where the neurologist at Scottish Rite Children's Hospital confirmed his concussion was mild and would not significantly impact him I can't stop feeling guilty for not protecting him. I know it does not make sense but that does not stop the feelings. I also know I had a nightmare last night but don't remember specifics.

    This is morning I felt OK in the pool but was huffing and puffing and generally tired.

    Warm up
    400 free with snorkel
    6x50 catchup on :50 with snorkel

    main sets
    6x100 with snorkel build by 25 on 1:30
    50 easy
    16x50 free at 200 race pace at :55
    200 easy
    6x(100 kick with board on 1:40, 50 streamline kick on back on :50, 50 free on 1min working in and out of turns)

    warm down
    200 easy

    i held :26/:27 on the race pace 50s and felt hideous. I was getting about :10 seconds rest on the 100s kick and 5 seconds rest on the 50 streamline kick.
    Swim Workouts
  19. Workout 02/17/16: evening

    by , February 17th, 2016 at 07:50 PM (Maple Syrup with a Side of Chlorine)
    Schools are on vacation this week, so for lunch today we stopped into the Chippie here in town, Lil' Britain, which happens to Vermont's only authentic fish and chip shop. The fish fry is always delicious as well as their homemade meat pies, but they also make a killer burger...Brian's Firehouse is my favorite with it's fried egg on top. I always make sure to grab their mushy peas as well. After an afternoon nap, I hit the pool...

    200 free/200 back/200 im drill
    2x [first round free with snorkel, second round back]
    - 200 with AP and pull buoy as: 50 r, 50 l, 50b, 50 none
    - 50 kick, 50 Forearm Fulcrum (FF), 100 strong

    50 easy
    1 x Noah's Ark pull with snorkel (6:23)
    50 easy
    2 x [4 x 25 alt build/fast, 2 x 50 make it] on :40
    100 loosen and out
    (Solo/Rec/2500 yds/45 minutes)

    Still a bit stuffed from lunch, I was happily surprised that only Matt was swimming. Worked on technique then worked in some speed. Felt good in the water tonight.
    Swim Workouts
  20. Tue-Wed Feb 16-17

    by , February 17th, 2016 at 04:07 PM (Senior Sprinting)
    Tuesday, Bridge...easy week

    400 warmup
    8x25 SDK w fins, on :45
    25 SDK w fins, 13+
    25 UWK free w fins, 12+
    50=25 SDK w fins/25 fly AFAP
    50=25 UWK free w fins/25 free AFAP
    50=25 SDK/25 fly AFAP
    50=25 UWK free/25 free AFAP
    2x25 dive from the blocks, build to fast turn