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  1. Wed-Thur March 30-31

    by , March 31st, 2016 at 05:26 PM (The FAF AFAP Digest)
    Wed: 1600 EZ @ LA Fitness

    Thurs: 1500 with a couple bursts and fast 25s @ LA Fitness



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


    After taking it easy for a couple days, I do feel a bit better. Still tired though, and not sleeping very soundly. I plan to wake up tomorrow and see how I feel. If I feel pretty good, I'll get in an easy swim and drive to Columbus in the late afternoon. If I feel subpar, I'll just get in a hard workout. Here is the psych sheet: https://gallery.mailchimp.com/5f749c...ysch_sheet.pdf. No end lanes in a mixed gender meet -- a real rarity! I'm right next to the meet director in the 50 back, so will be sure to thank him for the meet.

    I can't believe how fast psych sheets for nationals came out! I think this is the most competitive my age group has ever been.

    Updated March 31st, 2016 at 09:57 PM by The Fortress

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 04/01/2016

    by , March 31st, 2016 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 100 kick 2:15
    Build second 50

    6 X 100 2:15--choice
    Perfect technique swim

    3 X 200 broken @ race pace 7:00
    Broken :10 @ 100

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Week 183 - Thursday

    by , March 31st, 2016 at 09:55 AM (After a long rest)
    This week has been very busy at work and I am tired. Yesterday afternoon I went to the doctor and had my blood taken; I have a nice bruise on my right inside of my arm. I should know the results today or tomorrow! My doctor thinks I am just in the recovery phase of the pneumonia but said she would test for a wide range of items. We shall see what they say. Despite getting excited about the psych sheets for nationals I may have to skip nationals if I am unable to get back to normal. This is most certainly not my preference but I am not heading to nationals to swim poorly again.

    Today was the early dryland workout and a swim. After I coached last night I headed home and went straight to bed. I had a good night of sleep but could have done with at least another 3 hours.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball and power roller
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    6x200 pull on 3mins
    10x50 streamline back kick with fins on 1min
    8x50 back on 1min
    200 free


    Categories
    Swim Workouts
  4. Workout 03/30/16: evening

    by , March 30th, 2016 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Since spring has sprung we are getting a head start on outdoor cleaning. We had a guy come in and thin out some trees, remove some out-of-control compost piles, and prep for some fence installation. I've done it all before, but I was amazed that all of it was done in half a day! We'll have a clean canvas to add some landscaping that my wife has been planning for a bit. Pool tonight and no circle swimming!

    200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR/BK DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    6 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP
    100 kick

    1 x 50 EZ
    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/50 min)
    --------------------------------

    Beating the proverbial bushes for our meet next weekend. Right now we have eleven entries, and I know that everyone waits until the last minute to sign up but...I still want to make sure that we have as good of a crowd as possible. Last year we ended up with 29 swimmers, I am hoping to hit 25 this year. If you live near VT, come by and swim fast with us!
    Categories
    Swim Workouts , Planning
  5. Week 183 - Wednesday

    by , March 30th, 2016 at 06:09 PM (After a long rest)
    I went to bed at 6:30pm last night and slept all night but woke up really tired. I am up and down like a yoyo on how I feel. Today I get my blood drawn to see if this is just recovery from the pneumonia or something else.

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

    main sets
    8x75 streamline back kick with find on 1:10
    16x50 free on :55 at 200 race pace
    100 easy
    3x500 on 6:30

    warm down
    200 easy

    i held :26/:27 pace through #11 of the race pace set but then had to fight hard to hold :27s. My legs were especially heavy.

    I was whooped on the 500s and did not even really try pushing them. Instead I just tried keeping my stroke long.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 03/31/2016

    by , March 30th, 2016 at 01:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    fins optional

    6 X 50 kick 1:10
    1 X 100 swim

    5 X 100--choice-- 2:15
    Swim all 5 strong--85/90%
    Take extra :30 after #3

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Tuesday March 29

    by , March 30th, 2016 at 12:02 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy with Bill & Jim

    600 various
    100 scull
    2 x 25 shooters
    3 x (50 double shooter w/fins + 50 EZ)
    6 x 25 power kicks @ :45
    50 EZ
    5-6 x (4 x 25 IM order @ 100 pace @ :45 + 50 EZ) -- Jim & Bill were doing short rest 50s while I did this.
    150 REZ

    Total: 2150


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


    I decided it was better to just back off for a couple days to see if that might help me feel better. Sometimes continuing to push just makes it worse. And it's not like I'm going to get that out of shape for a sprinter. So I did a very easy workout yesterday with no AFAP work. I feel somewhat better today, just still lethargic. Doing the same today. I haven't stretched in ages, so will try to do some of that as well. Hopefully, I'll feel recovered by Friday for my meet. If not, I'll enter one day of Zones. I'd just prefer to swim this weekend and then train hard for three weeks before nationals.

    Updated March 30th, 2016 at 12:09 PM by The Fortress

    Categories
    Swim Workouts
  8. Mon-Tue Mar 28-29

    by , March 29th, 2016 at 09:26 PM (Senior Sprinting)
    Monday
    300 warmup
    2x75 nb

    Tuesday
    300 warmup
    50 nb
    75 nb
    2x25 from blocks easy speed
    3 starts
    50 nb

    Tapering for a meet Saturday, April Pools meet in Jenks OK. This will be my fourth year to attend. It's a great pool, they've had several Sectional meets there.
  9. Week 183 - Tuesday

    by , March 29th, 2016 at 02:49 PM (After a long rest)
    Yesterday my throat started to hurt and after coaching last night I decided to go to an urgent care and get strep tested. My test came back negative and they think its my allergies. I ate really light when I got home and then went to bed. I slept like a log but according to my wife I snored pretty loud last night.

    This morning was my crazy early dryland and swim but officially started backing up on drylands by dropping my abs from 5 rounds to 4. I will be dropping a round per week now until Nationals.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5 mins of stretching

    I did mainly medicine ball and power roller exercises but threw in one leg lift exercise per round

    Swimming
    400 free with snorkel
    6x50 catchup on :45
    8x50 kick on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    10x50 free at 1000 pace with a flip(to feet) on :40
    200 easy

    I felt decent after the dryland workouts but my legs in particular were heavy. I think I tense my legs doing many of the ab exercises and need to try to relax my legs in future(easier said than done for sure). One of my workout partners and I were talking this morning about the fact that despite this always hurting we have got to a point where the level of hurt is no worse than the previous week. I think I need to take a look at what I have been doing this season and mix it up again for LCM season. I will leave those thoughts for another day!

    I was pretty tired on the swim section of this workout. Originally I planned on doing the 20x50s at 1000 pace on :45 but decided to drop the number of reps and also reduce the send off. This was a tough set but was able to go :28,:29,:30,:30,:30,:30,:30,:30,:30,:29 I was very happy with this set but it hurt pretty bad. I think on some of the :30's I was :29+ but with the flip I saw :30 lows. I am not sure if I could really even do a 500 at this kind of pace right now but with some rest starting after next weekends meet I think I will be in good shape for Nationals.

    A number of my RAM teammates from Rockwall bailed on Nationals which sucks(many for good reasons and some with excuses - but that's not for me to really say, right?), but we have a great group and will have fun with relays and the meet in general. I cant wait to start to rest after our zone meet. I am swimming a few off events at zones including a 200 breast which I can categorically say I have never done before, so will swim a life time best assuming I don't get DQ'd.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 03/30/2016

    by , March 29th, 2016 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1: moderate
    #2: 75 mod/25 fast
    #3: 50 mod/50 fast
    #4: 25 mod/75 fast
    Focus on finishes on swims 2-3-4

    3 X 100 kick 2:15
    1 X 100 swim

    4 X 50--25 fast/25 easy-- 1:15
    1 X 100 easy 2:00
    2 X 50--build to finish-- 1:15
    1 X 100 easy 2:00
    1 X 100 @ 100% 2:00
    1 X 100 easy 4:00
    Two rounds--choice
    Categories
    Swim Workouts
  11. Sat-Mon March 27-29

    by , March 28th, 2016 at 07:41 PM (The FAF AFAP Digest)

    Sat:


    2000 EZ at LA Fitness. I was too sore and tired after Friday's workouts to do anything more.


    Sun:

    off


    Monday:

    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Mains sets:

    8 x 50 burst + cruise @ 1:00-1:30
    100 EZ

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

    3 x (25 AFAP free + 75 EZ) @ 3:30
    100 EZ

    2 rounds:
    10 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    50 EZ

    100 EZ

    Total: 3000


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


    I am on day 9 of this malaise and really not feeling any better after not doing much this weekend. My dr was definitely wrong that I would rebound in a couple days. It took all the willpower I could muster to do that super easy workout today. I'm sure Stewart has been in the same place. And now I don't know whether I will be well enough to swim at the OSU meet on Saturday. I wish I had a crystal ball. I don't know whether I should back off for a couple days assuming that I will swim on Saturday. Or if I should just keep muddling along and swim at a meet the following weekend. I could enter Zones or there is a chance I could swim at the Y Champs at Spire. I'd really like to get a meet in before nationals. it looks like the meet roster is almost at 1700 -- pretty popular nationals! My age group is stacked.
    Categories
    Swim Workouts
  12. Week 183 - Monday

    by , March 28th, 2016 at 02:51 PM (After a long rest)
    Despite the weather in Dallas being much cooler this weekend but still very nice I felt a little under the weather yesterday. One day I am fine and the next I am not. Still have not rebooked my doctors appointment for the blood work but plan on doing it this week.

    I slept great last night and woke up feeling a lot better. As I go going I actually felt better and better and had a good workout today and felt back to my normal self today! This is the first workout I have swum where I feel like I had another gear.

    The pool was setup LCM again today.

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

    Main sets
    8x200 free pull on 2:45, descend 1-4, 5-8
    100 easy
    6x100 streamline back kick with fins on 1:30
    8x50 drill on 1min, done as 25 doggy paddle, 25 surf drill
    3x100 free on 1:30 at 400 pace holding breathing pattern, every 5 on #1, every 3 on #2 and normal on the last 100 with instructions to let rip!

    Warm down
    200 easy

    I was 2:23,2:21,2:19,2:17, 2:21,2:20,2:17, 2:15 on the 200s and felt really good. On the kick I was between 1:10 and 1:15 throughout. The doggy paddle drill as Tom makes us do it is really tough and ends up as a kick drill. He has us focusing on the catch with the arms recovering under water after the catch. The surf drill is catchup with overkick which is obviously another kick related drill. My legs were sore. I was not expecting much on the last 3x100s but was pleasantly surprised going 1:07,1:07,1:03. I was tired after the first 2 but sucked it up and I know I was out much faster on the first 50 on #3. Maybe I am not in as bad a shape as my mind told me after my last meet. If I can continue to feel better over the next two weeks I will feel better about Nationals.
    Categories
    Swim Workouts
  13. sarasota Y Sharks Masters 5:30 AM Workout 03/29/2016

    by , March 28th, 2016 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of 3. Last 3--strong 85/90%

    6 X 50 kick 1:15
    1 X 100 swim

    6 X 100
    odd: stroke(no free)--strong 2:30
    even: easy free 2:00

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Thur-Sun Mar 24-27

    by , March 27th, 2016 at 11:15 PM (Senior Sprinting)
    Thursday
    400 warmup
    starts
    75nb

    Friday
    400 warmup
    3x25 fly AFAP nb on :30 (13+)
    75nb

    Saturday off

    Sunday
    400 warmup
    12x25 e/f, f/e: 4 free, 4 fly, 2 free fins, 2 fly fins
    75nb
    Categories
    Swim Workouts
  15. Workout 03/26/16: morning

    by , March 26th, 2016 at 11:09 PM (Maple Syrup with a Side of Chlorine)
    A great turnout at Masters today. Since our home meet is two weeks away (we currently have two entry forms) I am recycling through the two week taper regimen that I use with a slight modification of the final set...

    200 free/200 back/200 IM drill
    3 x 200 on 2:45 pull with snorkel [AP]
    4 x 75 on 1:30 kick [AK and snorkel]

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts:
    1 x 25 AFAP 1 x 50 EZ
    1 x 50 AFAP 2 x 50 EZ
    1 x 75 AFAP 3 x 50 EZ
    1 x 100 @ 90% 4 x 50 EZ

    3 x 50 BK on 1:10 - Burst and cruise
    Working on starts
    (Masters/Rec/2500 yds/70 min)
    ------------------------------------

    Most of the Rec staff was at our Town's Easter Egg Hunt and the backup guard is almost always late...today he was only 11 minutes late. Oh well...Carol, Greg, Kevin and I did the workout together with Rebecca joining us towards the end, as Rachel, Melissa, Sarah and Amy did their own workout.

    After some errands and a visit to my stepfather-my-in-law in the hospital, I took advantage of the nice day and prepped our bikes for the year and got the motorcycle fired up. After dinner my son and I took a walk to Stewart's for an ice cream cone.

    Have a Happy Easter, everyone!
    Categories
    Swim Workouts
  16. Week 182 - Saturday

    by , March 26th, 2016 at 12:31 PM (After a long rest)
    I had another good night of sleep last night. I got up early to be on deck for an hour for one of my training partners who wanted to swim ahead of a 5k run. It was fun giving him some feedback on stroke and encouraging him on the 16x100s. He did 8 fly and 8 IM LCM and on his own. I could not even contemplate how bad you would feel swimming the 16x100s this way. It's a hideous set as free but fly and IM would kill me; let alone then getting out and doing a 5k road race. I just heard that he did a best time on his run! Stud!!!

    Pool setup - LCM

    warm up
    400 free with snorkel
    6x50 catchup on :55

    main set
    16x100 free on 2mins at race pace(I used paddles with snorkel today)
    8x50 perfect stroke on 1min

    warm down
    200 easy

    We did not do a transition between warmup and main set today. I was expecting to struggle on the 16x100s based on how I have been swimming but I did ok today. I sort of whimped out a little on the 100s today by putting on paddles and snorkel but lowered my goal time. I don't really know why I set my goal time at 1:03s but I did and did not make them all but got close. I was out in 1:02 and then held 1:03 high / 1:04 low until the last one. On the last one I took off my snorkel and went for it and came in at 1:00. I am definitely faster with paddles and have been focusing on my kick but these times were great. Now if I can continue the feel good factor into next week I will be a lot more comfortable going into my taper.
    Categories
    Swim Workouts
  17. Week 182 - Friday

    by , March 26th, 2016 at 08:15 AM (After a long rest)
    I had another good night of sleep but woke up coughing. I noticed allergens pollen and mold were high Thursday and Friday which probably explained why I have been coughing again. I thought I was on top of these but alas not. I don't have the same breathing issues I had previously but I still don't feel back to normal. Yesterday was not a recovery workout but was MUCH easier than we have done recently and much appreciated.

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

    main sets
    8x100 kick best average on 2mins
    100 easy
    6x(4x25 done as doggy paddle on :40, under water on :35, fly on :30, free no breather on :25)
    200 easy
    2 team relays

    warm down
    200 easy

    i held 1:22 average in the kick which is not that great compared to where I was but I worked it hard.

    Updated March 29th, 2016 at 02:50 PM by StewartACarroll

    Categories
    Swim Workouts
  18. Friday March 25

    by , March 25th, 2016 at 06:03 PM (The FAF AFAP Digest)
    Drylands:

    elbow & shoulder rehab ex
    captains chair leg raises, 2 x 20
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    altitude drops, 2 x 5
    resisted standing long jumps, 35 x 2 x 5
    med ball slams, 10
    HS hi row, 175 x 4 x 5
    explosive leg press, 120 x 3 x 15
    single leg squats on edge of high box, 2 x 10 each leg
    hip abductors, 130 x 4 x 5
    leg press, 255/275 x 4 x 5
    Kneeling ab crunches, 140/150/160/170 x 1 x 8


    Swim/SCY/Solo:

    600 various
    100 scull
    50 EZ
    8 x 25 burst + cruise
    150 EZ
    6 x 50 DPS free w/paddles
    50 EZ
    8 x 25 w/parachute
    100 EZ

    Total: 1750


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


    Feeling a little better today. Got in a solid gym session and short swim afterwards. I'm definitely stronger after an extended period of consistent lifting. The 275 on leg press didn't even seem that hard. I'm trying to figure out when to stop lifting before USMS nationals with Canadian Nationals just 3 weeks after ... It seems like I would really start losing strength at 4 weeks off ... Off to ice the elbows.

    I am super excited that I persuaded Jim and Bill to go to nationals. Bill is going to join RAM as well. With Water Rat, there will actually be a Pittsburgh presence! And a fun carpool down!

    Updated March 25th, 2016 at 07:32 PM by The Fortress

    Categories
    Uncategorized
  19. Workout 03/25/16: morning

    by , March 25th, 2016 at 03:32 PM (Maple Syrup with a Side of Chlorine)
    After the meet I have been taking it easy and trying to catch up on sleep. Hit the pool for a stretch-out swim this morning...

    200 free/200 back/200 im drill
    600 Shark Swim
    300 stroke work with fast swim every 3rd 25
    100 easy and out
    (Solo/Rec/1600 yds/30 min)
    --------------------------------
    There was a bit of traffic today, so I did a lot of hanging on the wall. My calves and lats have been sore since the meet but feeling better now. One of our swimmers, Rachel, has been very proactive at finding matching suits for our team which we have already received. She also designed a cap which has now been shipped, so I am pretty excited that we will all be matching in time for our meet in two weeks.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 03/28/2016

    by , March 25th, 2016 at 02:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    LCM
    WARM UP:
    1 X 200 3:30
    4 X 150 2:45
    4 X 50 faster 1:10

    4 X 200 4:15
    100 swim/100 kick

    8 X 100 2:15
    Pull free or swim IM

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

    10 X 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts