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  1. 5|19|16 SCM

    6 x 50 fr on 1:00 warmup with snorkel build ea (4538)

    4 x 50 with fins 25 fast / 25 ez
    • odd's fl / evens fr

    USRP flutter kick (0:27 to 0:21 rest)
    • 6 x 25 on 0:50
    • skip 1
    • 6 x 25 on 0:50

    Skipped one of the kick set not because of interval, but because of LA buildup, which isn't supposed to happen.

    3 min treadmill @ 9,2 mph
    DBBP - 1 x 19 x #70 (lowered weights not much more than parallel upper arms)
    Side plank lateral raises with 1 x 10 x #6
    Side plank side raises with 1 x 10 x #6
    Lay on belly and move DB's (#7's) from legs to the front -about 20 of em
    Pushup position shoulder rows 1 x 10 x #12's
    1 set shoulder machine
    1 set lat machine
    Stretching of legs

    Updated May 20th, 2016 at 12:50 AM by __steve__

  2. Week 190 - Wednesday

    by , May 19th, 2016 at 01:25 PM (After a long rest)
    Work has been kicking my butt all week. Tuesday night I was invited to a late coaches meeting at Mellow Mushroom, which turned out to be a social event rather than a meeting. I could have done without this from a sleep perspective but it was fun hanging out with the other coaches and getting to know them. I ended up going to bed later than I had hoped and was tired when I got up for this scy workout.

    Warm up

    400 free with snorkel
    8x50 catchup on :50

    Main sets
    8x50 build on :50
    16x50 free on :55 at 200 race pace
    8x50 DPS and streamline walls easy on :50
    100 kick on 1:45
    200 kick on 3:15
    300 kick on 4:45
    200 kick on 3:15
    100 kick on 1:45
    8x25 on :40 no breather

    Warm down
    200 easy

    Despite being tired I did really well on the 16x50s starting out with 4 on :27 and then getting into the groove and holding solid :26s on the rest. On the kick I was holding 1:25 pace per 100 and this felt quite comfortable for a change.
    Swim Workouts
  3. Wed-Thur May 18-19

    by , May 19th, 2016 at 11:30 AM (The FAF AFAP Digest)
    Wednesday: 1500 EZ

    Thursday: 1000 with a couple bursts


    I'm starting to feel hyper so I guess that is a good sign. I screamed at an inanimate object last night. However, my lower back is still bothering me despite heating and zapping. I've really laid off the dolphin kicking this week. I'm seeing my chiro this afternoon and hitting a cryosauna to see if that helps. I'm a little worried about the long drive ...

    Heat sheets are out. I'm quite happy that, contrary to the meet info, they are swimming by time, not age group.

    Based on those, I will have virtually no rest between the 100 IM and 50 free on Saturday. I'll have to play it by ear. If I scratch, it's no big deal. I'm mostly focusing on different events than the Albatros meet and I don't feel the need to swim a lot of events.
    Swim Workouts
  4. 5|18|16 LCM

    10 x 50 flutter kick, snorkel, on 1:30 (low mid 60's)

    10 x 100 drill with fins and snorkel on 3:00 as
    • 50 M (fast) dolphin kick free, head-up, short strokes with early recovery / 50 M (ez) exaggerated high elbow and sculling

    50 fr nb fins (29)

    10 x 50 on 2:00 with fins as:
    • o's: 20 M fly fast / 30 M ez
    • e's: 20 M fr fast / 30 M ez

    50 backwards fr with snorkel

    The single 50 nb with fins hurt more than usual so I didn't do more. Guess I need to be less spent to do them. Strange how using fins are just as difficult to accomplish a lc nb than without.

    Got home, ready for work after, then realized I left the pool without grabbing any of my gear - often wonder if hypoxic training causes drain bamage in any way. Had to drive back and pick it up.

    Updated May 18th, 2016 at 09:49 PM by __steve__

  5. Sarasota Y Sharks Masters 5:30 AM Workout 05/19/2016

    by , May 18th, 2016 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be my last post until mid next week. Heading to Toronto for Canadian Nationals with 9 other Sharks.

    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:30
    50 moderate/50 build to fast

    4 X (4 X 50 1:15
    Choice--descend 1-3 to fast, #4 is easy

    4 X 200 3:20
    6 X 100 1:40
    200's: Descend 1-4 and negative split
    100's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Workout 05/17/16: evening

    by , May 17th, 2016 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Stayed dry last week. This might be my only swim this week. Yardwork, bicycling around town, walks with my wife, and some gym sessions with mom son have kept me moving. I've had the motorcycle out as well.

    200 swim/200 kick/200 pull/50 easy
    4 x 50 Quarter's Strong

    3 x [1st and 3rd round FR with snorkel, 2nd round back]
    - 50 kick (AK) into
    - 200 swim into
    - 50 pull with buoy
    - into 50 kick , then mini-masters minute

    8 x 50 on :20, filming with GoPro
    200 loosen and out
    (Masters//Rec/2500 yds/60 min)
    Had a good group tonight. Tim, MG, Carol, Julie, and a first-time visit from a college guy, Noah. It felt really good to get a swim in. Off to see the Red Sox at Fenway with my son on Saturday, then I start a staycation next week.
    Swim Workouts
  7. 5|17|16 just dry lands

    weighed 175.4 lbs (highest recording in maybe 9 years)

    worked legs, hips, and lower back. about 70 minutes

    weighed 174.2 lbs after (same scale)

    Need to make it to the SCY, outdoor pool, soon for a simulated 50 fr race. If I can motivate a lifeguard ($10) to film it, I am thinking about having it analyzed by coach Mark. Waiting for the water to get over 78˚F, and for me to be rested - maybe Thursday or the following week.
  8. Tues May 17

    by , May 17th, 2016 at 06:38 PM (The FAF AFAP Digest)
    Monday: off

    Got a massage, though not too deep this close to the meet. It seemed to help my lower back quite a bit.


    600 various
    100 scull
    3 x 50 burst + cruise
    100 EZ
    8 x 25
    odds = 100 pace
    evens = EZ
    100 EZ
    4 x 50 DPS
    100 EZ

    Total: 1550


    Not that I did much today, but I may have felt a tiny glimmer of actually feeling good in the water. First time in a long time. Sinus infection seem better, ears don't hurt, but they are still blocked. Just going to cruise tomorrow, do a few bursts on Thursday and then drive to Toronto on Friday. I want to get there in time to check in and register. I don't feel nearly as mentally or physically ready as I was for the Albatross meet in March. But I am ready to give a few events a whirl. I love that we got an email from the meet directors saying that "to preserve rest" certain sessions will use only 6 lanes for heats. Gotta love that!
    Swim Workouts
  9. Week 190 - Tuesday

    by , May 17th, 2016 at 02:10 PM (After a long rest)
    I had a very challenging day yesterday at work and somehow I carried this home with me last night. I laid awake most of the night replaying events. For background; we have been working on a major account for about 6 months. I thought we were in a great position to get notified that this prospect would be moving forward with our solution. Yesterday we had a meeting that I thought was going to be the move forward decision and instead the meeting was to let us know that they are moving forward with a competitor. I had a lot of questions about the decision and they were gracious enough to tell us why they selected our competitor. Unfortunately it did not lessen the blow. Life will go on but this one hurt!

    At about 2am I decided I could not sleep so got up and generally passed time until about 3:30am when I decided to get ready and head to the pool. Today was dryland day so I did a little longer dryland workout to pass the time. I started out going easy but by the end of drylands I was fired up and was cranking on the abs and weights. I will be very sore tomorrow.


    20 minutes on stationary bike
    5x(5x:45 seconds of abs, :15 seconds transition) 1minute rest between rounds. I used the ab roller on the first and last exercise doing both straight out and oblique exercises. I also did the middle abs exercise using the medicine ball.
    2x(shoulder bands - pull down, pull up, pull out with medium bands)
    bench press
    seated row
    lat pull downs

    Swim - pool setup scy
    400 free with snorkel
    6x50 catchup on :50
    10x50 kick on 1min
    4x100 free build on 1:20
    20x50 free using snorkel on :50 finishing with a turn and holding 1000 pace :30
    500 easy

    I could feel my stomach on the swim warmup but got going and worked the 20x50 pretty hard. I swam in a lane with the electronic pace clock just to the right of my lane and in a great position to see after I flipped. I was able to hold :29/:30 to my feet pretty comfortably today and likely should have gone on :45 instead of :50. The only real challenge was clearing the snorkel after the turn at 50 and I inhaled water a few times(oh the burn). I was even able to hand finish on number 20 with a :27 and despite being tired felt as though I could have held :29/:30 for quite a bit longer.

    I suspect I will be tired tonight and likely will feel the lack of sleep the rest of the week so it was great to get a good workout in today.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 05/18/2016

    by , May 17th, 2016 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    4 X 150 2:45
    3 X 100 kick 2:30
    4 X 100 1:45
    4 X 50 descend 1:00
    6 X 50 kick 1:20

    1 X 100 fly/50 back 3:00
    1 X 100 back/50 breast 3:00
    1 X 100 100 breast/50 free 3:15
    Two rounds

    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Week 190 - Monday

    by , May 16th, 2016 at 09:58 PM (After a long rest)
    I was whooped last night after working on fencing on the wooded section of my yard. I swear I dug 20 holes using a post hole digger and hit a tree root while digging every hole(small exaggeration but you get the point). I slept hard last night and had a great night of sleep.

    Today the the pool was setup LCM.

    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    6x100 kick on 2mins descend 1-3 and 4-6
    2x500 free with paddles on 7mins breathing every 5, swim fast
    2x300 free with paddles on 4:30 breathing every 7, swim fast
    2x100 free with paddles on 1:30 breathing every 9, swim fast
    8x50 with fins on 1min swum as 25 underwater, 25 kick hard
    6x100 free on 1:30, done as 25 swim,25 surf drill, 25 6-3-6 drill, 25 no breather

    Warm down
    200 easy

    I was tired before I started and especially tired after I was done.
    Swim Workouts
  12. 5|16|16 LCM

    400 easy warmup

    50 fr easy sprint nb (32)

    250 easy

    3 x 50 fr with fins moderate sprint nb (28's)
    • well rested with 100 - 200 easy recovery for each

    AFAP flutter kick (44)

    6 x 50 fr on 1:00 with fins UW kick bursts to about 16-17m then surface swim easy

    weight before workout - 172 lbs

    treadmill - 3:00 @ 9.1 mph (6:35 p)

    DBBP 1 x 18 x #70's (PB)

    Elastic resistance dips 2 x 5 (overdid this one - hope I didn't break or ruin anything)

    Neg pullups 4 x 5, then hang/stretch

    Shoulders (side plank with DB, recover arms on belly with light DBs, DB shoulder rows in plank position)

    abs (leg lowers)


    Weight after workout was 170.5 lbs (-1.5 lbs), about 130 grams of carbon (CO2) offered to mother earth from a 60 min workout, lol

    Updated May 17th, 2016 at 12:05 PM by __steve__

  13. Sarasota Y Sharks Masters 5:30 AM Workout 05/17/2016

    by , May 16th, 2016 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 300 5:15
    1 X 100 1:45
    1 X 400 --

    10 X 50 kick
    4 on 1:20
    6 on 1:15

    4 x 200 IM 4:00

    12 X 100 free 2:10
    odd: easy
    even: strong 85/90%
    swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. 5|15|16 SCM

    reserve weekend over!

    500 easy / drill

    10 x 75 on~1:30 as 25 flutter kick, 50 fr easy

    6 x 25 fr on 1:00 with fins, fast (12's)

    500 easy / drill

    June is LCM meet
    Several weeks after is: A R U B A
    • I love this tiny island.
  15. Sat-Sun, May 14-15

    by , May 15th, 2016 at 04:58 PM (The FAF AFAP Digest)
    Sat: Swim/SCY/Solo @ LA Fitness

    1500 EZ

    Sun: Swim/SCY/Solo @ Sewy

    Bill and Jim were there too. But I was doing a taper workout, so did my own thing.

    600 various
    100 scull
    4 x 25 shooters
    50 EZ
    4 x 50 burst + cruise
    50 EZ
    3 x (25 AFAP + 75 EZ)
    50 EZ
    16 x 25
    odds = 100 pace
    evens = EZ
    200 EZ

    Total: 2050


    Felt a bit sloggy in the water today. Ears don't hurt as much, though still blocked. I've also had a twinge in my right lower back. No idea how I did that. I have a massage booked for tomorrow. Hopefully, that will help.
    Swim Workouts
  16. Week 189 - Saturday

    by , May 15th, 2016 at 09:55 AM (After a long rest)
    I had a good night of sleep but woke up really tired. I think it's been about a month since I took a day off from the pool so it sort of makes sense and I need a day off to just think about something other than swimming for 24 hrs. I plan on taking tomorrow off, although DeAnna has a day of chores planned so I am not sure if I will get much of a physical break or not We have a metal fence in our wooded section of our yard that needs to be finished. Yesterday we went and picked up more metal fence panels and I need to do the toughest part of the fence which goes up and down over a small hill. This equates to lots of cutting and extra posts. No complaints despite what I write, my dad helped me put up the vast majority of the fencing over Christmas and I have been procrastinating on the rest.

    Outside of being a little tired, life is good.

    Yesterday the the pool was setup LCM and luckily Tom wanted to do something other than the 16x100s. He got no complaints from me other than the alternate set was also hard, but not as hard as our normal set.

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

    main set
    4x(200 free with paddles and snorkel on 3mins, 100 IMO by round on 2mins, 100 back on 2mins) all fast
    200 easy
    8x50 with fins done as 25 underwater with 4 strokes after breakout, then shut it down on 1min
    8x50 on 1min done as add time and stroke count and see who has the lowest score(me) with looser buying breakfast(Jeremy)

    warm up
    200 easy

    After practice I coached the seniors as usual and then grabbed food before picking up the fence panels. My daughter was sick yesterday and we also ended up taking her to the doctor. She has a chest infection and is on a z pack.
    Swim Workouts
  17. 5|13|16 LCM & 5|14|16 SCM

    100 ez

    4 x 100 kick on 3:00 as 50 flutter / 50 frog

    2 x 100 kick on 3:00 as one leg flutter

    3 x 50 fr (supposed to be hypoxic) on good rest


    For some reason I did not have any hypoxic endurance. Had knocked out 50 nb's earlier this week with no problem, but this particular day I couldn't accomplish over 35m. Probably due to lack of sleep in combination with water temp.

    300 of Dave Marsh fly sculling drills with snorkel

    3 x the following (UWDK, fr, fl, UWFK NB with fins / br and bk without fins):

    • 6 x 25 on 1:00 as UWDK, free, fly, UWFK, breast, back

    6 x 25 on 1:00 free fast with board-fins (12's)

    Easy drills

    Did drylands both days
  18. Friday May 14

    by , May 13th, 2016 at 07:42 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt

    400 various
    4 x 25 shooter + 25 EZ
    50 EZ
    6 x 30 breaststroke pullouts, cruise back
    3 x 50 @ 100 pace w/fins + 150 EZ
    -- 2 x fly = 28 high, 1 x breast 32
    8 x 50 DPS @ 1:10-1:15
    odds = back
    evens = free
    3 x 30 breaststroke pullouts, cruise back
    50 EZ

    Total: 2100 m


    I was fortunate that there were very few lap swimmers at Pitt tonight. I had my own lane to do my taper workout. I felt pretty decent on the 100 pace 50s, given things.

    The psych sheets for Canadian Nationals are out:


    I scratched the 50 fly on Friday at CN. Lil Fort qualified into WIPIAL finals in the 2 mile yesterday and it conflicts with a Friday swim. Not a big deal. There will be other chances. I am entered in the 100 fly on Monday. I could either do a split request or swim the 100. I am leaning toward swimming the 100, depending on how I feel and how the meet is going. I haven't swum the 100 fly in meters since 2012 though and it's on the early side for me. Coach Bill says I should try it. I also had him watch my breaststroke pullouts and he pronounced them all perfectly fine. Really working on not having incidental undulation from the whiplash effect of a strong pulldown.

    Like USMS nationals, the 50s and 100s are seeded by 5 year age groups at CN. There are not too many women in my age group. I will be largely swimming against the clock.

    Updated May 14th, 2016 at 11:01 AM by The Fortress

    Swim Workouts
  19. Week 189 - Friday

    by , May 13th, 2016 at 04:03 PM (After a long rest)
    I had yet another great night of sleep waking up 2 minutes before my alarm was due to go off. If only I could get sleeping down to about 5 seconds before the alarm is due to go off so I maximize sleep. I guess I have some more practice to do!! DeAnna said I snored last night but it felt like a good night of sleep.

    The original plan was that both my son and daughter would be going to the pool with me this morning. My daughter got up great where as my son decided he was not getting up, despite me trying to get him up! I guess his video gaming last weekend finally caught up with him. I still love him but I was definitely frustrated!

    Todays workout was tougher than it should have been.

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

    Main Sets
    4x(200 back on 3mins fast, 2x25 underwater on :40)
    8x50 breaststroke arms with flutter kick on :50
    8x100 free on 1:30 done as 2x(surf drill, build throughout the 100, overkick, fast)
    2x50 no breath 50's free with fins in under 25 seconds on 1min

    Warm down
    200 easy

    I made myself a personal goal of going faster than my 12 year old daughters 2:16 time from TAGS on her 200 back(how about that for being competitive - or a bad father I don't know which). I held 2:16,2:15, 2:14, 2:09 on the backs and was coming up a little short on the no breath. I could have made the underwaters but decided instead to focus on trying to do streamline kick the whole way rather than just doing breaststroke pull to make it. On the fast 100s I was :56,:55 and I made the no breath 50s with fins.

    After practice I had the opportunity to take my daughter out fo breakfast with the masters team which was a lot of fun. I also got a reluctant thumbs up from Tom about doing a LCM meet in Rockwall this summer. He feels like there is always drama with masters meets, and last year spent weeks on paperwork related to split requests and records. My solution this year was to have one of our team mates who is often a meet director at USAS meets be our meet director for the meet. I still need to find dates that work for the team and the pool but at least its looking like we will have a meet again.
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 05/16/2016

    by , May 13th, 2016 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    12 X 100
    4 on 2:00
    4 on 1:45
    4 on 1:40

    2 X 100 kick 2:30
    6 X 50 kick 1:20
    50's: 25 fast/25 moderate

    4 X 50 swim 1:00
    --Prepare for next set--

    3 x 200 broken @ race pace 7:00
    Choice--Broken :10 @ 100

    4 X 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts