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  1. Sarasota Y Sharks Masters 5:30 AM Workout 01/20/2016

    by , January 19th, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    4 X 50 kick 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X (3 X 50--choice 1:15
    #1 swim is a build, 2 is fast, #3 is easy

    5 X 200 3:20
    6 X 150 2:30
    Pull.
    200's: negative split
    150's: 150 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  2. SCM 1|18|16

    by , January 18th, 2016 at 10:05 PM (Blog)
    30 x 15.3 turn drill on 0:20
    500 drills
    10 x 25 on 1:00 as 12.5m fr, turn midway, then 12.5m fr back to wall
    10 x 22 on 1:00 as 11m hypoV SDK (lungs empty), stop and breathe, then 11m fast flutter kick back to wall
    4 x 50 on 5:00 as 25m UWDK, then on 0:30 12.5 fast fr + 12.5 easy fr


    Legs sore from treadmill running yesterday

    Updated January 19th, 2016 at 11:35 AM by __steve__

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  3. Mon Jan 18

    by , January 18th, 2016 at 05:09 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy


    500 various
    100 scull
    8 x 50 DPS free w/paddles, 50 EZ
    10 x (25 shooter + 25 EZ)
    50 EZ
    6 x 50 single arm fly
    200 EZ

    Total: 2100


    ~~~~~~~~~~~~~~~~~~


    I took the weekend completely off bc my body was tired (except for 30 min of stretching & yoga yesterday). I had intended to get some sprint work in today, but when I arrived at Sewy it was mobbed. I shouldn't have bothered with the drive. So I just did an easy workout while circle swimming with a couple other people.
    Categories
    Swim Workouts
  4. Monday, January 18, 2016 5:30-7:15am 6K+ !!!!

    by , January 18th, 2016 at 12:09 PM (Fast Food Makes for Fast Swimming!)
    Managed to wake up early for the 5:30am lap swim...and found that none of my normal lap swim partners were there today. Luckily after nearly finishing my warmup, Pat showed up so I had a swim buddy...making the workout manageable.

    3x (100 Free/100 Back)
    (600 warmup)

    4 x 300 Free Pull w/ paddles @ 4:00 (Pat did 250s on same interval)
    went 3:28/3:24/3:19/3:14...feeling great too
    50 ez
    4 x 200 Free Pull w/ paddles @ 2:30 (Pat did 150s on same interval)
    went 2:10/2:13/2:13/2:12
    --had to decrease my pace interval down a bit so Pat wouldn't get too bored waiting for me...and made me work too It's good for me, but haven't done a 1:15/100 interval in a while
    50 EZ
    (2100/2700)

    12 x 100 Free Pull w paddles @ 1:30
    I just cruised these...and it almost felt like a cooldown set after the previous ones
    (1200/3900)

    It was at this point that my other regular training partner Jake showed up...about an hour late to the party. But...it gave me an excuse to train with him too. **Normally that would be the end of our swim...and even a little more yardage than normal...BUT...

    300 Free cruise "warmup" during Jake's warmup
    (300/4200)

    12 x 150 Free swim - no toys @ 2:20 (Jake was doing kick on 4th length...he also swims with zoomers on to "keep up")
    I held them around 1:45-1:49s with minimal effort...just cruising and extending the workout.
    (1800/6000)

    100 cooldown

    -----------------------
    6100 Yards...surprised the heck out of me...especially for only being on about 4 hours sleep after working last night til 11


    And off to refuel at McD's....and maybe a nap before work this afternoon...but I doubt the nap will happen...kids home from school today.
  5. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2016

    by , January 18th, 2016 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 ----
    Two rounds--pull
    Round 1 intervals left, 2 right.

    16 X 50--choice 1:00
    odd: easy
    even: fast
    #13--16 are easy swim down

    4600Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2016

    by , January 18th, 2016 at 11:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 200 3:30 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 ----
    Two rounds--pull
    Round 1 intervals left, 2 right.

    16 X 50--choice 1:00
    odd: easy
    even: fast
    #13--16 are easy swim down

    4600Y
    Categories
    Swim Workouts
  7. Week 173 - Monday

    by , January 18th, 2016 at 09:04 AM (After a long rest)
    Today was back to reality after an incredible weekend of swimming. My daughter swam in the Speedo Greater Southwest Invitational this weekend while I was coaching on deck on Thursday, Friday and Sunday and in the stands as Dad on Saturday. My original plan was to be on deck all weekend but unfortunately I woke up with a fever on Saturday and thought it best to stay away from the kids. This annual 4 day meet is somewhat of a tradition and is a very competitive meet with teams from Seattle(King), Kansas acity(Blazers), Phoenix, etc.

    My daughter has been swimming great this season but got mono over Christmas and was up and down physically. Luckily she was able to spend a lot of time in bed over the holiday and did not miss much pool time during the sickness. She said she felt good on Thursday but I did not expect much because of the mono. Other than a poor 500 she swam lights out all weekend and had big time drops. On Saturday she got her first TAGS cut and followed that up with 2 more on Sunday and now has all three backstroke events. On Sunday she smashed her entry time and went 2:17.2 on her 2back which she is pumped about. It was great to see tears of joy and I even choked up based on her reaction.

    It feels like a week since I wrote anything down which is probably down to the emotions of my daughter and my kids swimming this weekend. I actually did dry lands on Friday going for about an hour doing:

    30 mins on hill climber mode on a stationary bike(this was so so so so boring)
    20 minutes on vasa trainer at medium tempo
    2x(5 X :45 seconds of core exercises with :15 transition) 1 min between rounds

    I was supposed to swim in Saturday but woke with a fever and choose to skip which is my first skip in 3 years due to sickness. This morning I woke up excited to swim but fearful of how I would feel. I felt a little out of sorts initially but got my mojo back pretty quick. Today's workout was delivered by one of our kids coaches since Tom was sick. When Jayce wrote the main set I thought she had written it wrong and thought there was no way we would make it but we did and I actually felt better and stronger as we went through the set.

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

    main sets
    8x75 kick with fins on back on 1:10
    9x(75 free on :50,
    25 streamline kick on :20,
    100 free on 1:10,
    50 free on :30,
    50 free easy on 1min) with snorkel

    warm down
    200 easy

    i was holding :45s on the 75s, 18/19s on the kick(this was really hard), 1:03/1:04s on the 100, :28/:29 on the 50 and then :45s on the 50 free easy as active recovery. It's weird how this set felt. After the first round I was thinking I would not make the set but after about 3 I hit a groove and actually was able to relax on the 75 and 100 while going for it on the 25 and 50. A really good aerobic workout.

    Back to normal for a few weeks.
    Categories
    Swim Workouts
  8. 1|17|16 Drylands

    by , January 17th, 2016 at 10:29 PM (Blog)
    Sunday (Runday)
    Too cold for me to run so I used a treadmill.
    3.2 mph for 3:00 (fast walk)
    8.5 mph for 7:00 (run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    9.5 mph for 0:45 (run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    10.5 mph for 0:45 (fast run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    11.5 mph for 0:45 (faster run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    12.0 mph for 0:40 (for dear life run)

    After each run portion I had to quickly hop off with a dip and place feet outside pad until it slowed down. From what I have seen from blooper videos on TV and youtube, I was a little timid at first (running fast then catching with my hands), but it appears to be relatively safe. I wonder if I could just program my intervals in there.

    Weights:
    kneeling DBDL on bench
    Weighted step-ups
    Negative leg ext
    Leg curls
    DB hops
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  9. Workout 01/17/16: noon

    by , January 17th, 2016 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    Quick swim after church this afternoon ...

    200 free/200 back/200 im drill
    4 x 200 on 2:40 pull with snorkel
    1 x Noah's Ark with AP
    100 easy and out
    (Solo/Rec/2000 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
  10. Sat Jan 16

    by , January 16th, 2016 at 10:03 PM (Senior Sprinting)
    Bridge

    later
    400 warmup
    4x25 fin shooters on :40
    4x25 afap fin shooters on 2:00 (2 free, 2 fly, all 11+s)
    3x25 running dive 25s afap
    50 nb
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  11. 1|16|16 SCM

    by , January 16th, 2016 at 09:24 PM (Blog)
    About 500 of easy fr with ankles tied loose enough to kick

    50 fr, pushed, fast, breathed 2x on 2nd half (29 mid-high)

    20 x 17m turn drill with ankles loosely tied

    100 of drills

    3 x 37.5m on 3:00 fr hypoventilative trial as:
    • sprint a 25 hypoxic, let ALL air out, and on 0:21 go as far as possible with lungs empty.



    Tying ankles has helped my breakout. Problem was with timing and rotation. My right foot would kick out too wide on up-kick, and my left (1st) stroke would go outward to counter. My breakouts really seem to carry UW momentum to the surface much better.

    I'm almost certain I have never gone 50m under 30 from a push before. It was well overdue.

    The hypoventilative set is definitely a keeper. More precisely it was done as:
    25 hypoxic sprint exhaling throughout length, touch, inhale just once at wall, then exhale everything and immediately (on 0:21), with lungs fully deflated, go as far as possible. The urge to breathe on the final 12.5m was very powerful.
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  12. Workout 01/16/16: morning

    by , January 16th, 2016 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 AK kick-200 pull with snorkel and AP
    4 x 50 quarter's strong

    400 neg split (2:29,2:27) plus 50 easy
    1 x 50 kick
    300 pull plus 50 easy
    2 x 50 recovery
    200 even split (1:06,1:06)
    3 x 50 recovery
    100 for time (1:01)
    4 x 50 recovery
    200 loosen and out
    -------------------------------
    (Masters/Rec/2500 yds/70 min)

    Off to a hockey game at Williams college, then to watch the original Star Wars trilogy that I rented from the local public library.
    Categories
    Swim Workouts
  13. Fri Jan 15

    by , January 16th, 2016 at 10:25 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    side bridge with elevated feet and hip abduction, 10 each side
    altitude drops, 2 x 5
    knee tuck jumps, 2 x 5
    explosive butterfly pulls on double cable machine, 40 x 3 x 5
    squat jumps 2w/DBs, 20 x 2 x 5
    twisting med ball slams, 10
    eccentric bicep curls w/10 lb DBs, 3 x 10
    zercher squats, 75 x 4 x 5
    back extensions w/25 lb plate, 10

    30 minutes of stretching + yoga



    Swim/SCY @ Pitt

    Warm up:


    450 (did 350)
    300 kick, no did 100 scull + 100 single arm fly drills

    8 x 25 shooters w/fins @ :40
    50 EZ
    6 x 50 free w/paddles @ :45
    -- kept fins on for this bc of the interval

    Main sets:

    The main set was 3 rounds of:
    8 x 50 free (with some stroke count and descend combo) @ :55
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30

    As usual, I was feeling non-compliant about that set ... I went at the back of the lane, kept out of my lane mates way and did something like:

    8 x 25 backstroke @ 100 pace (on weird intervals)
    1 x 25 1 breath free
    1 x 25 sprint breast
    1 x 25 1 breath free
    1 x 25 EZ
    8 x 25 breaststroke @ 100 pace
    3 x 50 EZ
    2 x (broken fast 50 w/fins (:10 rest) + 2 x 50 EZ)
    -- breast 24, kick 21
    1 x 25 1 breath free
    1 x 25 sprint kick
    1 x 25 1 breath free
    1 x 25 sprint kick
    100 EZ

    -- then we did some turns from mid-pool
    -- then there was 8 x burst/fast 25s from the blocks
    -- it is a pet peeve of mine that coaches leave AFAP work for the end of practice when you're tired ... sprinting should be done fresh IMO
    -- so I didn't do any of these, too beat. plus, I'm just plain scared to dive into 5 feet of water -- too shallow

    100 EZ

    Total: 2500


    ~~~~~~~~~~~~~~~~~~~


    I am really looking forward to a day off! Lil Fort does not have a track meet today, so I'm going to kick off the weekend with brunch with friends.
  14. 1|16|16 SCM

    by , January 16th, 2016 at 01:49 AM (Blog)
    30 x 16m on 0:30 turn drill with ankles tethered just enough for narrow kick

    10 x 15m on 1:00 fr with fins and ankles tethered

    4 x 25 UWDK and UWFK on 4:00

    1 x 15m AFAP dive from side

    3 x 25 fr AFAP on 1:00 14's (low or under)

    1 x 25 AFAP flutter kick 17

    about 900m

    All were NB

    Tying my ankles seems to be solving the problem I had with a foot going out at breakout. Enough slack to kick narrow and well within streamline

    Did weights yesterday - chest, back, biceps

    I think I consume too much wine. It all goes to my beltline
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  15. Fri Jan 14

    by , January 15th, 2016 at 11:03 PM (Senior Sprinting)
    200 warmup

    20 x 25 burst/cruise or vice versa, variously free fly kick and fins
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  16. Friday, January 15, 2016 7:00-8:00am

    by , January 15th, 2016 at 04:36 PM (Fast Food Makes for Fast Swimming!)
    Good morning to you all...time for my annual drop in to USMS.org

    I've been ramping my swimming back up...in hopes of being in tip top shape by the time this summer rolls around for LC Nationals in Gresham, Oregon...at the Mt Hood CC aquatic center.

    That means...my 200 Fly needs to be able to handle 2 HUNDRED LOooooonnnnggg course meters of Fly. I'll get there eventually.

    I pretty much swim on my own now, or with a few older friends in the early hours if I can wake up that early. Today was one day where I couldn't make the 5:30am swim, but got there at 7am to see them leaving. Because of a high school diving meet today, the pool was closing after 8:00am. nonetheless...I got in and made the best of my hour before lap swim ended.

    100 Free warmup

    Noticed the minutes and seconds converging on exactly 7:00am...so thought....what the hell..

    Let's do a timed 1650!

    Well, that went good for a bit...was 6:02ish at the 500, 12:15 at the 1000, and at the 1100 UGH...decided to grab my buoy and paddles to finish it out. Better than stopping altogether, right?
    Ended the 1650 with a 19:50...and I believe I counted it right, so not a bad in practice swim with no warmup on 5 hours of sleep.

    150 Floaty EZ Back cooldown

    300 Flutter Kick w board

    16 x 50s @ 1:00 (25 Free/25 Fly) held :35s at a moderate pace...did a full 50 Fly on the final one for :32

    Not bad considering I don't ever swim fly anymore in practice...need to change that.

    4 x 75 Free Pull w paddles @ 1:00 (:49/:50s)

    100 EZ and out

    ----------------------
    3400 Yards...and not bad for swimming solo
  17. 20 Million Radioactive Particles Later

    by , January 15th, 2016 at 02:54 PM (One Stroke at a Time)
    Rice
    Lunch Bunch
    500
    2 x (300-250-200-150-100) middle 100 of each distance IM. 1:40 base
    8 x 50 on 1:05 odds swim/kick IM order evens choice kick
    2900 yards

    This was my first swim since before Christmas. I was pretty happy to make it through the practice but won't likely be back until next week (my son has a meet this weekend with trials and finals on Saturday and Sunday). I have had a challenging last month. I have known for a while that the tumors in my liver were having limited response to the chemotherapy that I had been getting for the last 2.5+ years. This was a very good run and I'm lucky to have had a response for so long. In early December, I found out that they were slowly growing despite the chemotherapy so it was time to change things up. This freaked me out and I was fairly depressed for a few weeks. I had felt decent and knew what to expect with the medications and was pretty discouraged that I was facing a lot of unknowns again. Changing things up meant, radiation delivered through my femoral artery to my liver directly (called Y90). This involved a screening/diagnostic angiogram followed a few weeks later by the treatment itself. After each procedure, my activity was limited to allow the femoral artery site to heal. I felt pretty crappy too so swimming wasn't really on my radar. Well yesterday enough time had passed and I felt ok so I decided to head back to the pool. There was a pretty light crowd so I had a lane to myself with Lisa swimming next to me on the same interval so I had some company. My strokes felt fine but I was definitely deconditioned. Amanda who was coaching asked me several time if everything was ok. I'll try to get back to 3-4 times a week but will need to build up to that. I was pretty tired last night but slept better than I have been. I'll go back to my oncologist on Tuesday to discuss what's next so keep me in your thoughts (It will take a while to know anything about the response to the Y90 but I'll likely need to start back on some sort of chemo in the next few weeks to month).
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  18. Tue-Thurs Jan 12-14

    by , January 15th, 2016 at 11:38 AM (Senior Sprinting)
    Tuesday
    Bridge
    200 warmup
    10x50 on 1:10, HR<120 (43s)
    50nb

    Wednesday
    off

    Thursday
    Bridge
    200 warmup
    5x25 AFAP from push, 25 ez in between, on about 3:00

    Have been doing weights and drylands (the Bridge Athletic program) 4x a week during January & swimming somewhat less. Will continue that for several more weeks and swim some local meets, and select some taper meets in April.
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  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/18/2016

    by , January 15th, 2016 at 11:33 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    1 X 200 kick 5:00
    4 X 150--50 free/50 stroke/50 free 3:00

    6 X 50 kick 1:20

    2 x 100 strong 2:00
    1 X 200 fast 4:15
    Three rounds--Pull or swim.
    Negative split the 200's

    1 X 200 IM 4:00
    4 X 50 1:15
    Three rounds.
    50's: choice/no free

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  20. Workout 01/15/16: morning

    by , January 15th, 2016 at 10:03 AM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning...

    200 free/200 back/200 im drill
    3 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP [50 both, 50 r, 50 l]
    - 100 pull with buoy

    2 x 125 as 50 dps, 25 fast, 25 dps, 25 fast
    200 back with AP
    100 loosen and out
    (Solo/Rec/2200 yds/45 min)
    Categories
    Swim Workouts