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  1. 10|6|15 SCM

    today
    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
    Categories
    Uncategorized
  2. Tuesday, Oct. 6

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

    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.
    Categories
    Swim Workouts
  3. 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)
    SCY
    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

    4600Y
    Categories
    Swim Workouts
  4. Monday, Oct. 5

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

    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

    Swim

    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.
    Categories
    Swim Workouts
  5. 10/05/15: evening

    by , October 5th, 2015 at 07:54 PM (Maple Syrup with a Side of Chlorine)
    Quick swim tonight.

    200/free200 back/200 im drill
    400 shark swim
    100 loosen
    (Solo/Rec/1100 yds/20 min)
    Categories
    Swim Workouts
  6. Mon Oct 5

    by , October 5th, 2015 at 02:16 PM (Senior Sprinting)
    400 warmup
    Running dive sprints:
    25 free
    50 free
    25 fly
    25 free
    50 fly
    25 free
    easy 75-100 after each
    50 nb
    Categories
    Uncategorized
  7. Week 158 - Monday

    by , October 5th, 2015 at 01:33 PM (After a long rest)
    I had another restless night last night but again felt ok when I woke up. I was hot and also we had a mosquito in the room that decided I was dinner. Itís amazing how in the middle of the night you can hear that mosquito and she would not leave me alone! I donít know if its all the chlorine in my skin but normally my wife is the one who wakes up covered in mosquito bites, but last night I was dinner!

    My daughter once again swam with her group so we got to travel to and from morning practice together. Neither of us was particularly chatty but it was fun hanging out with her.

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

    Main sets
    8x100 on 1:30 done as 75 free, 25 fly
    8x200 free pull on 2:30 descend 1-4, 5-8
    8x100 kick best average on 2mins
    8x50 on 1min, odds free drill, evens stroke drill

    Warm down
    200 easy

    The first round of 8x100ís was tough today. One of my team mates in the next lane was hauling butt on these. The fly was a quick wake up call but we held 1:03ís. I felt pretty good after hanging out on the wall for a couple of minutes and went into the 8x200ís feeling warmed up. I went 2:01,1:59,1:57, 1:55, 2:01, 1:59, 1:59, 1:57. I really did not feel like I died despite my last 2x200s being slower than the first 4 but I was beat at the end of this set. My daughters group was in the lane next to mine and on the kick Tom was telling her to beat her old man which she came very close to doing on several of the 100ís. She was doing back kick and was hauling butt. I held an average of 1:21 which is ok while she was probably a second behind me. Itís amazing how quick her group is at 11-12 years of age. There are 4 kids in the group ranked in the top 20 in the country in their particular events and nearly all of the group should qualify for TAGS this year. The 8x50ís I used as the start of my warm down. I was beat at the end of todays workout.
    Categories
    Swim Workouts
  8. Sunday, Oct. 4

    by , October 5th, 2015 at 11:40 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    2 x (50 AFAP + 200 EZ)

    3 rounds:
    4 x 25 @ 100 ish pace @ :30
    2 x 25 fast kick @ :30
    100 EZ

    extra 100 EZ

    10 x 50 backstroke kick w/fins @ 1:00
    -- goal was to stay under :30 without much pain + 12.5+ UW each length
    -- went :27 on first one, and then 28s
    150 EZ

    Total: 3200


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


    Had to go to Sewy bc the high school pools weren't open. Costly decision. I didn't realize the parkway was closed coming home. It took me 2.5 hours to get home ... Between the parkway and the bridges, it's difficult to drive in Pittsburgh these days.

    My legs were still fatigued too. That's what I get for doing a kid's workout ...

    The order of events for NE Champs came out: https://www.clubassistant.com/club/m...1997&smid=6955. I am really bummed about it -- one of the worst OOE I've ever seen. The sprint events are all bunched together in the middle and, according to the timeline, will all start between 12:10 and 2:30 both days. FFS. No idea why they couldn't have put some first or last. Worse, the fly & back sprints are back to back on both days. I don't know if this meet is worth traveling for ... Alternatively, there are two other SCM meets within 4 hours of me at good pools:

    Nov. 14: http://www.rec.miamioh.edu/aquatics/...eet%20Info.pdf

    Dec. 5: https://www.clubassistant.com/club/m...2124&smid=5794

    Updated October 5th, 2015 at 11:49 AM by The Fortress

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/06/2015

    by , October 5th, 2015 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 50 1:00 :50
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:05
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim --

    4 X 50-fast- 1:15
    1 X 100 easy 2:15
    Three rounds--choice

    1 X 400 5:30 5:20
    4 x 100 1:30 1:20
    Two rounds, pull. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  10. 10|4|15 not so dry lands

    Flooding going on around these parts. I always keep goggles and a suit in my car for unplanned swims and I almost jumped in one inviting area, but the microbiologist self took hold.

    Drylands

    Cable push backs attached to shoe laces
    • 4 sets

    Standing DB hops
    • 4 x 10 x #25, 35, 40, and 45's (maybe 6" off ground on last set)

    DBBP
    • 1 x 21 x 65's (had trouble getting in starting position - used too much energy B4 1st rep)

    Single arm mach rows
    • 2 x 21 rt and 23 lt x 45/90 (right shoulder felt weird)

    Negative PU's
    • 1 x 15 (jumped on each starting position and kept the exc slow with no conc movement)

    standing calf raises on machine
    • 1 x 40 x 180

    squats on calf machine
    • 1 x 10 x 180

    Leg curls
    • 1 x 12 x 85

    Leg ext
    • 1 x 10 x ??

    single leg presses at an angle
    • 2 x 10 x ??

    10 min of RC and shoulder stuff with bands

    DB shoulder press
    • 3 x 5-10 x 20/25/30



    My legs should be sore for a week

    Updated October 5th, 2015 at 11:37 AM by __steve__

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    Uncategorized
  11. Sun Oct 4

    by , October 5th, 2015 at 08:16 AM (Senior Sprinting)
    Bridge Athletic

    12 pullups (+negative last 2)
  12. Sat Oct 3

    by , October 3rd, 2015 at 08:43 PM (Senior Sprinting)
    USA-S Meet, Hendrix College, Conway, Arkansas

    50 free 23.23
    50 fly 26.57

    Happy with the free, the fly not so much; short-stroked the finish.

    Updated October 3rd, 2015 at 09:03 PM by Doug Martin

    Categories
    USA-S Swim Meets / Events
  13. Week 157 - Saturday

    by , October 3rd, 2015 at 03:06 PM (After a long rest)
    I kept waking up hot last night but managed to get about 8 hours of total sleep so definitely can't complain. When I woke up I was tired and this feeling never really left me today.

    I know this is going to sound weird but when I wake like this I try not to think too much. I try to be neutral or positive and when I am tired thinking too much about what I might be doing in the pool makes me think negative. I don't meditate but at times I try to think about other things that put me in a good frame of mind. I find music helps with this. When I was in college my coach used to talk about positive imagery and I took this to heart. When I am tired I try to use positive imagery about other non swimming related things to take my mind off swimming.

    Warm up
    600 done as 50 free,50 kick
    8x75 on 1:15 done as catchup drill free, back, build free

    Main sets
    16x100 free on 2mins at 500 race pace
    10x50 drill,swim on 1min

    warm down
    400 free

    i was a little slower than I have been in recent weeks on the first few holding :57s but got into a relaxed stroke pattern and was able to drop a little holding :56s and :57 lows until #12. I was starting to really feel bad on #12 and was starting to think negative thoughts which despite trying to expel were getting harder and harder to put out of my mind. I noticed that Chris Shaw in the lane next to me was putting fins and paddles on and he became my rabbit on the last 4. He was out fast but I managed to stay just ahead and then he pushed me hard on the last 50 of each 100. I went 56s on 13-15. On the last 100 Tom started shouting and challenged us to pick it up again. I went out much harder on the first 50 and struggled to stay ahead of Chris who came off the last wall faster than me with some strong under waters(amazing how fins will do that) but I did a no breather the final 15yards and Tom said :55 which I was stoked about. Then the lack of oxygen hit and I felt like I was going to pass out. I looked over at Chris and he had his head in the gutter. Oh what a beating! The rest of the workout was recovery.

    I was very happy with this workout on a couple of levels; I was happy I was able to push myself even though I was tired before we started today. Both my mental and physical endurance are holding up and this will bode well for the longer events I plan on swimming this SCM season. I was also really pleased with my times for the set.

    After swimming I did an hour yoga class which focused mainly on stretching and we worked on some sore areas like lats, shoulders and triceps. i then headed back to the pool to pickup my daughter and dropped her back at the house and then headed back to the pool to coach my kids. This was a busy morning.

    Now it's time for a nap!
    Categories
    Swim Workouts
  14. I Can See Again!!!!

    I went to some obscure website and found Sporti Goggles with 2.5 positive lens and I can now see the timer clock and even paper with print like sayÖ Coach Workout Sheets! This has been a major obstacle for me to join group workouts. I have felt extremely handicapped on top of the drills being new for me in the beginning. Contacts always burned in my eyes and no stores or sites carry higher than 2 positive. They were less than $30.00. If interested I will try to find the website again.

    Work out

    500 Warm up

    500 Kick

    500 Arms

    10 50ís @ 1:15 I usually touched in around 48 sec. and rested the rest of the allotted time. I finally am getting a knowledge of where I am speed wise. Still, a lot more to learn though. I really like these goggles! It a new world!

    500 underwater with flippers

    500 Freestyle with flippers

    500 Cool down any stroke I want

    3500 yds.
    I need to work on other strokes, as I like IM and all the others. I may not be good, especially the Fly but, would like to be a ďcontenderĒ someday, in all strokes. Well, the Butterfly only because I have to do it in the IM. As far as I Ďm concerned its torture. I am always thinking ďJust get me to the wall!Ē
    Categories
    Uncategorized
  15. Fri Oct 2 postscript

    by , October 2nd, 2015 at 09:30 PM (Senior Sprinting)
    An old friend called and invited me to the track. It was a beautiful day, so despite the meet tomorrow, we went:

    10x100 barefoot on the field, 10 push-ups in betweeen
    4x20 bear crawl etc.
    340 jog
    10x50 bleachers

    Went out to dinner and had two small margaritas. I'm curious about others: how much alcohol if any? On most nights I will have one or two drinks. As big meets approach, I'll reduce that to one every other or sometimes go cold turkey for a month. What do you do or not do? Do you think it affects performance?

    Updated October 2nd, 2015 at 10:03 PM by Doug Martin

    Categories
    Uncategorized
  16. Fri Oct 2

    by , October 2nd, 2015 at 02:58 PM (Senior Sprinting)
    SCY overspeed day

    400 warmup
    3 x 4 x 12 1/2 (free, fly, kick)
    4 x 25 swim w fins (e/f, f/e, build, fast)
    1 x 4 x 12 1/2 free
    50 ez
    50 nb

    12 pullups

    Local USA-S meet tomorrow, swimming 50 free and 50 fly.
    Categories
    Uncategorized
  17. Thur-Fri, Oct. 1-2

    by , October 2nd, 2015 at 02:39 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    20 x 25 w/fins, UW 15m+ each length @ :30
    200 EZ
    8 x 50 drill various
    50 EZ
    8 x 25 no breath free @ :40
    100 EZ

    Total: 1950

    -- sat in the whirlpool and steam room for a long time


    Friday: Swim/SCY/Solo

    Warm up:


    500 various
    100 scull
    50 EZ

    Main sets:

    10 rounds w/fins: (2 rounds fly, the rest IM)
    4 x 25 @ 100 ish pace @ :30
    1 x 25 EZ @ 1:00

    200 EZ

    8 x 50 DPS w/paddles @ 1:00
    150 EZ

    Total: 2600


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


    Despite an easy swim yesterday, I was still tired from the mega drylands on Wednesday. I couldn't really hit 100 pace today, so it was more of an aerobic set. I plan to swim at Lebo tomorrow and take Sunday off. Hopefully, the legs will feel better. I'm going to stretch now. Then off for my last night of coaching. My swimmers are taking me out to dinner after, so that should be fun.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/05/2015

    by , October 2nd, 2015 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50-descend- 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    8 X 50 kick 1:05

    1 X 100 moderate 2:00
    4 X 50 descend 1:00
    6 x 25 sprint :40 #6 on 1:00
    Two rounds--choice

    3 X (3 X 150 2:30 #3 on 3:30
    Within each round:
    #1 50 fast/100 moderate
    #2 100 fast/50 moderate
    #3 Fast

    WARM DOWN: 4 X 50 easy

    4650Y
    Categories
    Swim Workouts
  19. Week 157 - Friday

    by , October 2nd, 2015 at 10:43 AM (After a long rest)
    I had a good night of sleep last night but woke up tired. This feeling held throughout todays workout. I can tell we are training hard right now and life is crazy busy too.

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

    Main sets
    8x100 on 1:30 odds IM, evens free
    16x25 free afap on :40
    3x(200 kick on 4mins fast, 2x50 1 arm back drill on 1min)
    12x25 with fins, odds underwater, evens fly on :30

    Warm down
    200 easy

    I held 1:05s on the free and 1:10s on the IM 100ís. On the 25s fast I held :12ís which was not incredibly fast but I had to work really hard to hit these today. Everyone else seemed to be hurting as bad as I felt but my challenge was not lactic build up but rather just being tired. In fact I made the comment after the 25s set that I just did not feel like I got going. Tom said this set should hurt more than the 16x50ís or the 16x100ís; it did not and I just donít think I am a sprinter. I think if I did the 25ís on :20 it would hurt pretty bad but I just cant get there with that much rest. On the kick I worked hard and held 2:45ís. The drill was focused on shoulder rolling. The last round of 25s was tough due to lack of oxygen and as we got further into the set I could feel my legs in particular burning.
    Categories
    Swim Workouts
  20. Thur Oct 1

    by , October 1st, 2015 at 10:31 PM (Senior Sprinting)
    Drylands: Bridge Athletic

    I began another season of using the Bridge Athletic app. Last year I used it beginning in November, all the way through LC Natls. You can enter your focus meets and they will design training routines designed around them, complete with taper.

    I know some of you have tried or sampled Bridge, and I've heard mixed reviews. I am a fan. First of all, I think Nick Folker is the best strength and conditioning guy out there for swimmers, especially sprinters. As you know, he was the strength and conditioning coach for Cal for several years, including their back-to-back championship years in 2011 and 2012. He then left to co-found Bridge with a Cal polo player who was then at business school at Stanford. Nick was himself a great sprinter from South Africa and also swam under Sam Freas at Hawaii. At Cal and afterwards, he has trained Nathan Adrian, Anthony Ervin, and Natalie Coughlin. You can find some videos featuring Nick (mostly with Adrian) on You Tube.

    Second, I like the program. It is a complete program of lifting, body weight exercises, balance exercises, and flexibility. I believe that a lot of our poor technique and swimming inefficiency comes from stroke imbalances, and there are a number of unilateral exercises that improve body balance. Most lifting is with dumbbells instead of bars. There is also a big emphasis on the core, but the bulk of it is focused on the lower back muscles, not the abs. I think those are key in raising our hips and legs and improving body position.

    The program is rather long, 60-75 minutes, and I'm sure many will find parts of it tedious. Last year I did it three times a week, and adhered pretty strictly to the routines, even the recovery and stretching that follows each workout. The macrocycles for me were General Prep, Intro to Strength, Strength, Intro to Power, Power, and Taper.

    Full disclosure, after last season I made an investment in the company. In addition to delivering individual workouts to athletes (not just swimmers, other sports too), the principal focus of their business is providing college S&C coaches software and content to help them train and monitor their athletes.