View RSS Feed

All Blog Entries

  1. 5|14|14 SCM - 30 minutes (was enough)

    Abstracted from Fortress's Tuesday workout main set. Instead of going 3x, I only had enough time for 2 x (8 x 50).

    Short fins on throughout, active stroke was free (as usual)

    SCM

    200 warmup

    2 x (8 x 50) as:

    15 AFAP / 35 easy on 0:00

    25 AFAP / 25 easy on 1:15
    • AFAP - hypoxic

    50 easy drill on 1:15

    35 AFAP / 15 easy on 1:15
    • broken at 25m then went 10m on the 0:15 (1:30)
    • AFAP's hypoxic

    50 easy drill on 1:30

    50 AFAP on 1:30
    • broken at 25m, 2nd 25m on 0:15 (1:45)
    • first 25 hypoxic / needed 3 breaths on 2nd 25m

    150 easy
    • snorkel


    Had a few high suffer points, awsome workout for me.

    Broken 50's were about 12 out and 14 back. First set was 30, and second about 31.

    This set gave some structure and method back into my workout. But I am admittedly glad I didn't have time to do a third round.

    Yesterdays B/O drills seemed to add something to them today

    Updated May 14th, 2014 at 10:13 PM by __steve__

    Categories
    Uncategorized
  2. Tuesday 5/13/14

    Tuesday 5/13

    PM only Weights + LCM

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    2x(3x10) "empty cans" (10, 10)
    **I did not have time to complete my normal leg workout.

    Swim:

    400 swim
    4x150 @ 2:15 k/dr/sw w/ fins
    4x100 AE
    3 @ 1:20
    1 @ 1:15

    8x25 @ :30 V.S.
    100 EZ

    2x200 @ 2:50 1st 50 STRONG
    3x150 @ 2:05 2nd 50 STRONG
    (50 EZ to get to other end of pool)
    4x100 @ 1:15 last 25 STRONG w/ fins

    100 EZ

    Total: 3100

    Categories
    Swim Workouts
  3. Sunday 5/11/14

    Sunday 5/11

    AM only LCM

    "Spring Splash Invitational Day #3"

    100 BK - 1:13.97 - No touchpads at the far end of the pool so no 50 splits. I actually felt pretty good with this race. I haven't swam a 100M BK in about as long as the 200 BK from yesterday. What this time tells me is that I could DEFINITELY take my 200 out faster than a 1:21 (although the 200 FL before is mostly to blame for that I am sure). I definitely think without the fatigue in my legs from weight lifting, I could be under 1:10 in this race for sure!

    2600 assorted warm-up and warm-down

    Total: 2700

    Updated May 14th, 2014 at 10:57 PM by Calvin S

    Categories
    Swim Workouts
  4. Tues-Wed, May 13-14

    by , May 14th, 2014 at 04:44 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ)
    extra 50 EZ

    3 x (8 x 50 w/fins) done as:
    1 x 50, 15 AFAP @ 1:15
    1 x 50, 25 AFAP @ 1:15
    1 x 50 EZ @ 1:15
    1 x 50, 35 AFAP @ 1:15
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    R1 = back, R2 = breast, R3 = dolphin kick w/board

    Total: 2850

    Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.


    Wednesday: Drylands


    Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.

    RC/scap ex, 10 min
    explosive leg press, 175 x 1 x 15, 190 x 2 x 15
    hip abductors, 110 x 4 x 8
    seated row negatives, 80 x 1 x 8, 90 x 2 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    back extensions w/plate, 25 x 3 x 10
    kneeling ab crunches, 110 x 2 x 20
    power wheel roll outs, 2 x 15
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/15/2013

    by , May 14th, 2014 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, rounds 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:15

    3 X 50 fast 1:20
    1 x 50 easy 1:40
    Three rounds, choice.

    1 X 400 7:00
    1 x 300 5:15
    1 x 200 3:30
    1 x 100 1:45
    1 x 100 1:40
    1 x 200 3:20
    1 x 300 5:00
    1 x 400 fast
    Pull set

    WARM DOWN: 4 X 50 easy

    4500M

    Updated May 15th, 2014 at 01:59 PM by RickMile

    Categories
    Swim Workouts
  6. Workout 05/14/14: morning

    by , May 14th, 2014 at 10:36 AM (Maple Syrup with a Side of Chlorine)
    Nice dip this morning after dropping kiddos off at school:

    200 Fr/200 Bk/200 IM drill

    2 x (with snorkel)
    - 100 Kick, 100 AP, 100 Pull

    3 x
    -200 on 2:45 (did free with a 50 back in the middle)
    - 4 x 50 on :50 (mixed in strokes)

    100 IM drill easy and out
    (Solo/Rec/2500 yds/50 min)
    --------------------------------

    I had been taking it easy at the pool over the past few months and decided to get back into training. I'm hoping to get in an OW session tomorrow, as long as the air temps get into the mid-70's as forecasted. All depends on how cold Lake Paren is
    Categories
    Swim Workouts
  7. Mix of pace and sprint

    by , May 14th, 2014 at 08:30 AM (Mixing it up this year)
    Yes this was a combo workout today, some sprint and some pace work. Weight crept up a little today so had to get some sprint in to counter balance. Unfortunately what I seem to do as sprint is actually my race pace for the 500.

    The pool switches to Long Course next week, actually starts on Friday this week. The only short course days will be Saturday at the Y in a HOT pool. Can't sprint in that.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/strapless paddles & bouy holding 1:24's

    4 times thru
    50@1:00 Sprint free went 37, 36, 36, 35
    200@4:00 free recovery went 3:10, 3:09, 3:09, 3:08

    500 free kick w/zoomers moderate pace
    300 free EZ

    Total 3300 yards
    Categories
    Swim Workouts
  8. One year later

    by , May 13th, 2014 at 09:53 PM (One Stroke at a Time)
    Rice
    50 (yeah, I missed warm-up. I used the first round of the main set as my warm-up)
    250 on 4:00
    6 x 50 on 55 1 fast/1 easy
    4 x (250 50 fly/50 free/50 back/50 free/50 breast) on 4:00 then 6 x 50 on 55 1 fast stroke/1 easy free)
    200 easy
    3000 yards

    So today was my year anniversary of being diagnosed with unresectable stage 4 colon cancer (I was actually diagnosed a few days later but a year ago I had the ultrasound that set everything in motion). I worked in the morning then went to Lunch Bunch. After Lunch Bunch, I went home and rested. Today is also the last day of my current chemo cycle so will have a week medication free starting tomorrow.

    I enjoyed this work-out. It had the right balance of stroke and free. I was able to hold the same pace on all the 250s. The hardest thing about the workout for me was walking to and from the pool. One of my medications is giving me a side effect called hand foot syndrome so the soles of my feet are super sensitive. I have been wearing thick socks and cushioned shoes so I had forgotten how painful the tiles and concrete are (I hadn't swum in a week-- I went on a mini-vacation to Healdsburg, CA). I've never worn flip flops or shoes from the locker room to the pool but I'll need to go out and get a pair. If anyone has any suggestions I'd love to hear some. I won't be able to wear any with textured soles but ones with support and some cushion should do the trick.
    Categories
    Uncategorized
  9. 5|13|14 SCM - drills, dives, kick, glides, breakouts

    swim 1 @ 1:00pm

    DRILL
    1000 of various drills, generally in order of:
    • 50 F,
    • 50 F, S
    • 50 plain
    • 50 S


    STARTS
    10 x DFS + glide on about 0:40 - 1:00
    • videoed for review and a few were pretty good


    DRILL II
    400 of drills

    KICK
    4 x 25m FK on 0:30 (used orange board and snorkel)
    • 23, 27, 26, 28
    • first time I made the last one


    100 easy FK



    swim 2 @ 7:30pm

    WARMUP KICK
    450 FK as 18 x 25 on 0:40 (board, S)

    BREAKOUTS
    24 x 15m on 0:20
    • 7.5m breakout (from a push) to stroke transition (managed to fit 2 strokes within)
    • 7.5m glide from push back


    16 x 15m on 0:30
    • same but tried to be quicker on first 7.5
    • legs and body felt shakey like I needed food


    DRILLS
    300 with fins

    Updated May 13th, 2014 at 10:38 PM by __steve__

    Categories
    Uncategorized
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/14/2013

    by , May 13th, 2014 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 KICK 1:00
    1 X 100 swim

    1 X 100 IM or stroke 2:00
    4 x 50 stroke 1:05
    Four rounds. Short break after round 2.

    LCM

    6 X 200 pull 3:15
    1-3: establish good pace
    4-6: Descend to fast

    WARM DOWN: 4 x 50 easy

    4500 Y/M
    Categories
    Swim Workouts
  11. Monofin fun

    by , May 13th, 2014 at 08:36 AM (Mixing it up this year)
    Today I dragged the monofin in for some fly fun!

    500 free
    500 free kick w/zoomers
    8x25@:45 torque drill w/paddles
    8x25@:45 fly scull drill w/monofin
    10x50@1:00 fly w/monofin held 41's
    500 free kick w/zoomers
    4x100@1:30 free w/paddles & bouy held 1:20's
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. Workout 05/12/14: morning

    by , May 12th, 2014 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    2 x (50 kick, 100 pull, 200 AP)

    100 Fr/150 Fr/100 Bk/150 Fr/100 Fr/150 FR

    100 loosen and out
    (Solo/Rec/2150 yds/40 min)
    ---------------------------------

    I had a different main set in mind, but traffic derailed those plans. I may not be able to touch my toes, but I can be flexible.


    Overheard at Men's Breakfast this past weekend:
    "God doesn't make junk."
    Categories
    Swim Workouts
  13. 5|12|14scm

    Attempted LCM this late morning before work, pool under maintenence until 16th. Drove to the SCY one (with blocks) recently opened last week - closed on Mondays
    Wasted an hour


    weights:
    DB cleans with a hop

    • 10 reps each with 25, 30, 35, 45, 50lb DB's
    • 8 reps with 55lb DB's



    scm:
    10 x 25 hypoxic on 1:00


    • 17s


    8 x 25 on 1:00 (fr - dr - fk -dr order)
    • frees - 15 - 16
    • kick - 20, 21


    25 x 50 on 1:30 slow swimming and drills

    Updated May 12th, 2014 at 10:31 PM by __steve__

    Categories
    Uncategorized
  14. Monday, May 12

    by , May 12th, 2014 at 04:50 PM (The FAF AFAP Digest)

    Weekend Drylands:


    I had meant to get to the gym this weekend, but instead Mr. Fort and I spent the entire weekend landscaping/gardening. I can't remember when I last did so much manual labor ... Anyway, that definitely counted as weights. I could really feel it in my shoulders and lower back today.


    Swim/SCY/Solo @ Pitt

    Warmup:


    600 various
    3 x 50 scull w/agility paddles
    3 x 50 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ) @ 2:30
    extra 50 EZ

    5 x mixed up 200s w/fins
    1 x 75 stoke @ 200 pace
    :15 rest
    1 x 25 shooter
    1 x 25 EZ
    1 x 25 fast stroke
    1 x 50 EZ

    100 EZ

    2 x (4 x 25 fast kick w/fins @ :30 + 100 EZ)
    -- I just hit a wall here and couldn't really do any more.

    200 EZ

    Total: 3350


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

    Didn't to too much AFAP work today bc I was too sore from the weekend. The shooters in the main set were really hard. My hypoxic work has taken another hit with the bronchitis and allergies.

    I posted a pic on FB. Today there were only 3 swimmers (including me) in maybe 15 lanes at rec swim, and that's how it often is. That's Pittsburgh for you ...
    Categories
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/13/2013

    by , May 12th, 2014 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARMUP:
    4 X 150 2 on 3:00 2 on 2:45
    1 X 300 5:15
    4 x 100 1:45
    1 X 400 --

    1 X 200 kick + 100 swim

    1 x 100 moderate 2:00
    1 x 100 fast 2:15
    1 x 50 moderate 1:15
    1 x 50 fast 1:30
    Three rounds, choice.

    3 X 400
    #1: IM on 7:15
    #2: Stroke/free by 50 on 7:15
    #3: free/negative split

    WARM DOWN: 4 x 50 easy

    4300M
    Categories
    Swim Workouts
  16. Monday May 12, 2014

    by , May 12th, 2014 at 09:59 AM (Trying to Train Smarter, Not Just Harder)
    Really glad Mother's Day is over. This was possibly the most stressful Mother's Day I've ever had, and I'll just leave it at that.

    Friday's workout was rather pathetic - I wasn't feeling too good - too much caloric deprivation, I think, or not. I just had no energy & I don't know what else to blame it on. Today was MUCH better.

    400 back/free
    2 x 400 Pull
    3 x 100 kick @ 2:00
    100 easy
    5 x 200 @ 3:05
    100 easy
    16 x 25 drill/swim on :30
    200 easy
    2 x 500, first one w/buoy only, second with fins and paddles only - descend & neg split (racing Bill)
    6 x 50 sprint first 25 @ 1:00
    200 easy

    (5000 LCM)

    Updated May 13th, 2014 at 09:44 PM by Celestial

    Categories
    Uncategorized
  17. A great distance workout today, key word descend!

    by , May 12th, 2014 at 08:48 AM (Mixing it up this year)
    Took a good warm up but did get in a great distance workout, even with my apparent lopsided stroke. My right arm is considerably weaker than the left as I proved on Saturday.

    500 free
    500 free kick w/zoomers

    3 times thru descend by round w/paddles & bouy
    200@3:00 free went 2:51, 2:44, 2:38
    2x100@1:30 free went 1:24, 1:24, 1:21, 1:21, 1:19, 1:18
    2x50@:45 free went 43, 42, 41, 41, 39, 38

    500 free kick w/zoomers moderate speed
    400 free w/snorkle nice and loose
    100 free kick

    Total 3500 yards
    Categories
    Swim Workouts
  18. 32 minutes Mother's Day SCM

    Happy Mother's Day, Moms!




    SCM
    30 x 12.5 DFS free on 1:00 (then 12.5 easy kick on back)
    • only start after watch reads xx:00 for consistency
    • moderate launch force (to save foot, skin and joint health)
    • quick B/O to stroke transition
    • glance at wristwatch once marker is straight down in view
    • 7's and a 6 sec AFAP final one


    100 easy




    Weights yesterday
    5 sets of DB bench
    • progressively worked up to 15 reps with 60 lbs

    5 sets of Lat rows each arm
    • progressive resistance, 10 reps each

    5 sets of single arm DB shoulder press
    • progressive resistance, 10 reps each
    • try to throw weight on last heavy ones

    5 sets of leg curls
    • this area is by far the weakest muscles groups I wear, especially my right leg having ancient knee damage

    3 sets of bent over rows with one leg back
    • both legs straight, one down supporting weight, the other leg parallel to floor and inline with head and torso
    • also try to keep pelvis flat and parallel
    • works balancing muscles rarely engaged in such a way and to such an extent

    5 sets of DB curls

    4 sets of tricep stuff

    Updated May 11th, 2014 at 05:31 PM by __steve__

    Categories
    Uncategorized
  19. Saturday 5/10/14

    Saturday 5/10

    AM only LCM

    "Spring Splash Invitational Day #2"

    So I couldn't swim on day 1, so I came into the meet today and really mixed up my events,doing the 200 FL and 200 BK.

    200 FL - 2:46.94 (1:11.42/1:35.52) - The splits speak for themselves. Started off feeling smooth, maybe pushed my tempo a little bit on the first 75. However, after the second turn things started to unravel. First, I lost my arms. Then my legs gave out (I lifted heavy legs yesterday). Finally, at the third turn, my core gave out. I literally felt like I had just done 10,000 abs and then tried to sit up. The last 50 took FOREVER. I really only swam this because I noticed there wasn't even ten swimmers on the top 10 list last year for my age group!

    200 BK - 2:45.92 (1:21.48/1:24.44) - This swim was a little better than the 200 FL. I have not swam a 200 BK LCM or SCY in probably 15 years (at least). My last time I remember having in the 200M BK was a 3:00.xx, so I cracked the 3:00 barrier AND dropped basically a second for every year I had not swam it! I had no legs after the first 50, but I really just tried to focus on my catch and my underwaters off the turns (which were pretty good until the last turn). Again, I swam this mainly because there were less than 10 people in the top ten last year. I would love to say I got onto the list in what could be my absolute worst event!

    ~ 2600 warm up and warm down

    Total: 3000
    Categories
    Swim Workouts
  20. Saturday at the Y 87 degree bath

    by , May 10th, 2014 at 10:15 PM (Mixing it up this year)
    Yes it was hot today. Just went easier.
    Large difference between left and right arm.


    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles &bouy
    5x50@1:15 rt arm only free w/paddle held 1:05
    200 free kick
    5x50@1:15 lt arm only free w/paddle held 56
    200 free kick
    5x50@1:00 free paddle on rt hand 4 kicks on paddle hand
    200 free kick
    5x50@1:00 free paddle on lt hand 4 kicks on paddle hand

    Total 3100 yards
    Categories
    Swim Workouts