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  1. Sarasota Y Sharks Masters 5:30 AM Workout 06/05/2015

    by , June 4th, 2015 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 x 100 moderate 2:15
    4 X 50 1:15
    Four rounds--choice
    50's: odd: fast even: easy

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  2. Week 140 - Thursday

    by , June 4th, 2015 at 08:38 AM (After a long rest)
    This morning had that déjà vu feeling. I had a decent nights sleep and headed to the aquatic center for dryland and an easy loosen up swim.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick, oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming
    400 free with snorkel
    6x50 catchup on :50
    12x25 open, close, easy, fast on :40 with fins
    300 free easy

    like Tuesday the abs were brutal and particularly the last round. I think I have 5 rounds of great form down but that 6th round is hard. It probably does not help that as we go through the rounds I have started adding in some harder tweaks. Today I went down on my forearms for the planks on the last three rounds and added knee to outside of elbows on the last two rounds of these. I was also doing oblique v sits on the last two rounds instead of crunches. Long story short this hurt! I guess that's a good thing.

    After the 2nd round of abs today one of the pro trainers came in and said out loud, "good morning crazy ab guys". I guess this was meant as a joke but it's funny how people build an image in there mind. I could understand "crazy swimmer dudes" or something like that. My training group have definitely increased our core emphasis and I believe we are starting to see some body changes and I hope we will soon start to see some pool improvements. I don't have a six pack(due to the loose skin left from when I was bigger) but I have more stomach definition and I feel like I can kick stronger in the pool. I am hopeful that my underwater work combined with core work will help with my back and free.

    My my knee and shoulder still hurt in the water.
    Categories
    Swim Workouts
  3. Another easy day and hot showers...

    by , June 4th, 2015 at 07:23 AM (Mixing it up this year)
    This was perfect a nice easy recovery swim and hot hot showers. Most people don't like when it is that hot but I do.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkel
    200 angel arm fly w/bouy & snorkel
    200 torque drill w/bouy & snorkel
    200 1 arm fly alt rt/lt by lap w/zoomers
    200 fly kick streamline w/zoomers work the abs here
    300 free EASY
    200 free kick w/zoomers EASY

    Total 2500 meters
    Categories
    Swim Workouts
  4. Stroke drill day

    200 w/snorkel and buoy
    50 ez kick @ 60
    2 x 25 kick fast on @30

    300 done as 50 fast/25 3/4 catch up
    R/60
    8 x 50 fast @ 50 breathe 1/5
    R/60
    300 done as 50 fast/25 finger tip drag
    R/60
    8 x 25 sprint @ 30

    6 x 75 IM drill (no free) @ 1:30
    6 x 75 w/paddles @ 1:25
    --25 cruise/25 scull/25 fast
    ----went fly/bk/br times 2

    3 times through
    8 x 25 drill @ 30
    75 build r/5 25 sprint
    R/15 ish
    --fly/bk/br by round

    100 swim and home

    3400 scy

    One should be happy when drill day comes to town. The distance lane had a main set of 7 x 700's so I consider today a victory.
    Categories
    Uncategorized
  5. Wednesday June 3, 2015

    Lifted weights Monday evening. I missed yesterday's practice due to an early morning emergency case; work gets in the way of training at times. Shared a lane this morning with Shane, Ande, Jim, Chris, Larry, Ben. Still fighting off the remnants of my cold.

    Warm up:
    4 x 200 as 150 free/50 stroke drill, IM order
    Main set:
    50 fly, 100 fly/back, 150 fly/back/breast, 200 IM @ :50 base
    1:00 rest
    1 x 400 @ 75%
    50 back, 100 back/breast, 150 back/breast/free, 200 back/breast/free/fly @ :52.5 base (the lane leaders decided to give us a bit more rest)
    1:00 rest
    1 x 400 @ 80%, went 5:32, a solid time for me
    50 breast, 100 breast/free, 150 breast/free/fly, 200 breast/free/fly/back @ :52.5 base
    1:00 rest
    1 x 400 @ 85%, went 5:27, a very solid time for me under the circumstances
    100 easy
    Additional set:
    4 x 200 with fins; did one and left for work

    3700 meters

    Entered the Pacific Masters LCM Championships in San Jose next month. I am planning to swim the 200, 400, and 800 free.
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout 06/04/2015

    by , June 3rd, 2015 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:15
    Four rounds

    8 X 50 1:20
    Descend 1-4/5-8
    #4 and #8 are fast

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

    $$$$$$ RACE PACE $$$$$$$$
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Week 140 - Wednesday

    by , June 3rd, 2015 at 08:23 AM (After a long rest)
    We were supposed to have 12 yards of planting mix dirt delivered on Saturday but due to the rain over the weekend it was delivered yesterday. My wife started moving it to the flower beds we are replanting had planned on filling up. I left work relatively early and had an early dinner and then started hauling dirt. Several months ago I bought a wheel barrow with two wheels on the front and a huge bed. I proceeded to fill the barrow which took for ever due to its size. After shifting 8 barrow loads the bed was full and I was pooped. I came in showered and went to bed feeling very tired from yesterday's workout and the extra work on the flower beds. To my surprise when I woke up this morning I felt great and for the first time in a very long time I did not have the aches and pains in either my shoulder or my knee.

    todays workout out was pretty brutal but again felt about as good as I have felt in a long while. The pool was setup scy.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    12x50 kick on :50
    16x50 free at 200 race pace on 1min
    100 easy
    12x50 fly on 1min
    10x50 kick on :45

    warm down
    10x50 easy perfect stroke


    I hurt pretty bad bad on the first kick set holding :39s. Today's 16x50s I struggled on the first few 50s to hit a comfortable groove but after about 3 I felt pretty strong. I held solid 26s throughout. I think this is the best I have done on this set. The fly made a change and I went pretty easy holding 35s. I was not expecting the second kick set and when tom said 50s on :45 I had that sinking feeling. It was a hard set no doubt but as usual no where near as bad as I had made out in my mind. I held 40s throughout.
    Categories
    Swim Workouts
  8. Another tough distance workout

    by , June 3rd, 2015 at 07:31 AM (Mixing it up this year)
    The hot showers felt great after this one. Most people thought the showers were scalding but for me it was just what I needed to loosen those painful muscles.

    300 free
    6x50@1:00 free
    3x100@1:50 free
    12x25@:30 free

    4x100@1:40 free w/paddles & bouy
    3x100@1:45 free w/paddles & bouy
    2x100@1:50 free w/paddles & bouy
    1x100@1:55 free w/paddles & bouy
    masters minute rest
    1x100@1:55 free w/paddles & bouy
    2x100@1:50 free w/paddles & bouy
    3x100@1:45 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy

    100 back EASY
    200 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  9. Workout 06/02/15: evening

    by , June 2nd, 2015 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    I spent the day fixing the dryer which has been on the fritz for a while. Due to the wet and cool weather of late (I started the pellet stove last night) the option of using the clothes line outside was out, so I took it apart after getting my fill of youtube videos for background info ...



    I had the thermostat and fuse tested at the local appliance tested to be sure they were ok (they were) then went ahead and replaced the (frayed) belt and (busted) pulley on the tension arm so that the unit would run. Even managed to put everything back together again with no leftover pieces! Days like today remind me how much I miss my dad, who was the master tinkerer as the owner of a dairy farm and would have been able to offer some needed assistance.

    I'l call that four hour event my drylands for the day. With the money saved by not calling a repair man I treated the family to dinner at Friendly's tonight before heading to the pool ...

    200 swim/100 kick/100 pull [plus 200 IM drill]
    4 x 50 on 1:10 gentle descend [I did 75's k/s/p]
    700 cont (2 x 100 ez/mod/fast + 100 ez) [I added an extra 200, used snorkel]
    10 x 50 on 1:05 (1-5 = pull, recovery; 6-10 choice [I did kick])
    12 x 25 ez/fast by 25 (1-4 on :30, 5-12 on :35) [half fly, half back]
    200 loosen and out
    (Masters/Rec/2800 yds/60 min)
    ------------------------------

    Great swim with the group. Greg and Carol joined me and Tim was on his own. There were two challenges in this workout, the first being a long swim with alternating intensity, the second with the 25s on little rest. Everyone did great through the whole workout.

    Updated June 4th, 2015 at 09:08 PM by rxleakem

    Categories
    Swim Workouts
  10. Week 140 Tuesday

    by , June 2nd, 2015 at 08:56 PM (After a long rest)
    I woke feeling very tired this morning. I had a solid night of sleep but could have done with another 8 hrs of sleep. Today was dryland and a short swim

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick, oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming
    400 free with snorkel
    6x50 catchup on :50
    12x25 open, close, easy, fast on :40 with fins
    300 easy

    The 6 rounds of abs took 36 minutes and I was so sore on the last round I could not get off the floor. After a few minutes of heavy breathing/recovery I stumbled and had to hold onto a weight bench for an additional couple of minutes. I was really hurting. I did something on the last round of abs to my right knee which hurt when I was done. My left shoulder is still pinching too. I feel like I am falling apart!


    Categories
    Swim Workouts
  11. Sun-Tues, May 31-June 2

    by , June 2nd, 2015 at 03:59 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute heated power yoga class.


    Monday:

    off, had worked out 7 days in a row


    Tuesday:

    Drylands @ LA fitness:

    rehab ex
    face pulls, 60 x 3 x 25
    kneeling tricep press + eccentric fall back, 60 x 3 x 10
    good mornings, 65 x 3 x 12
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3 x 12
    hip abductors, 110 x 3 x 6
    standing three way calf raises, 75 x 3 x 8 each way
    planks, 3 x 1:00
    standing twists w/plate, 25 x 3 x 25


    Swim/SCY/Solo @ LA Fitness

    500 various
    100 scull
    4 x 50 free w/paddles @ :50
    50 EZ
    3 x (500 up tempo kick w/fins + 100 EZ)
    -- goal to hold under 6:00
    -- went 5:45-5:50s
    16 x 25 breast w/paddles @ :30
    150 EZ

    Total: 3200



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

    I can't believe it's already June! The weather here has been so peculiar it's hard to know what season it is. The last two days it's been 59-60 degrees. It's going to be a busy month. Fort Son graduates, Lil Fort "graduates" 8th grade, and our big vacation is coming up on June 26. I got Lil Fort tickets to the Taylor Swift concert here as a graduation present. She is very excited. Me, not so much. I haven't been to a concert in years and years. But I definitely think that 14 is too young to go solo with friends.
  12. Sarasota Y Sharks Masters 5:30 AM Workout 06/03/2015

    by , June 2nd, 2015 at 11:27 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout

    LCM
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 KICK 2:30
    1 X 100 SWIM

    1 X 400--50 stroke/50 free
    Fins optional

    4 X 50 1:20--choice
    Descend 1-4--#4 @ 100%

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds--choice

    4 X 50
    1&3: easy
    2&4: Blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. Needed to do something different

    by , June 2nd, 2015 at 07:18 AM (Mixing it up this year)
    Needed a change of pace today. I have been doing some butt, thigh and ab workouts lately that have really got my legs screaming but my swimming hard has got my arms screaming too. So I decided to hurt myself even further with some breaststroke today. I know I am crazy.

    And tomorrow will be a tough one with the team.

    500 free
    500 free kick w/zoomers
    6x50@1:15 breast pull w/zoomers
    300 breast kick
    8x50@1:30 breast
    4x50@:15RI free w/snorkel 15m kick/20m swim/15m kick
    300 free EASY

    Total 2500 meters
    Categories
    Swim Workouts
  14. Week 140 - Monday

    by , June 1st, 2015 at 09:43 PM (After a long rest)
    I had a great day yesterday in the garden with my family. The rain finally subsided on Saturday evening and yesterday was a lovely sunny warm day. I had a good night of sleep although I woke a few times throughout the night feeling quite warm.

    Today the the pool was still setup lcm

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

    Main sets
    6x100 kick on 1:50
    4x(200 on 2:40, 50 easy on 1min, 300 on 4min) all done pull with paddles
    200 easy
    12x50 with odds free on :45, evens back on 1min

    Warm down
    4x50 long perfect stroke on 1:30

    The kick was pretty brutal and I went #1 on 1:35 and then held 1:40s on the remaining 100s kick. This really was tough. On the aerobic pull set I held 1:10 pace per 100. I was comfortably uncomfortable. On the 50s I held :35 on the free and :37-:38 on the back.

    -----------

    i worked on getting our summer lcm meet sanctioned today and it was just posted on usms.

    http://www.usms.org/comp/event.php?MeetID=20150815RAMLCML

    Its a 2 day meet this time with a full program of events including 200,400 and 800 relays(men, women and mixed). It will be fun to hold a taper after nationals and swim a second fast meet. Fingers crossed we will get a great turnout!

    Updated June 1st, 2015 at 10:03 PM by StewartACarroll

    Categories
    Swim Workouts
  15. Workout 06/01/15: evening

    by , June 1st, 2015 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work but with the extra help from our college kids home for the summer it went by very smoothly. Today was my short day, so I hit the pool before supper ...

    200 free/200 back/200 im drill
    4 x (50 kick into 50 AP into 50 pull) continuous with snorkel
    2 x Noah's Ark on 7:00 (first with AP and snorkel, second as free ez/back fast)
    100 easy
    2 x (6 x 25 on :30, easy 50 on 1:00) - fast/ez by 25, fast free first time, back second)
    100 loosen and out
    (Solo/Rec/2800 yds/50 min)
    ----------------------------------

    Quite this evening at the pool. The NE has been above temp and below precipitation for the month of May, but we have seen cool weather (high of 53 today) and fairly consistent steady rain since Saturday night.
    Categories
    Swim Workouts
  16. Legs and short axis Monday

    400 mix up

    100 free cruise @ 1:40
    100 fast kick @ 2:00
    100 free build @ 1:40
    2 x 100 fast kick @ 2:00
    100 free cruise @ 1:40
    3 x 100 fast kick @ 2:00
    100 free build @ 1:40
    4 x 100 fast kick @ 2:00
    400 free fast (this hurt!)

    2 x's through (round 1 fly, 2 Breast)
    50 kick @ 1:05 no board
    25 swim/25 fast kick @ 1:00
    3 x 50 swim @ 1:00
    100 done as swim/kick by 25 @ 2:00
    3 x 100 fast kick @ 1:55

    6 x 75 Breast @ 1:30
    --hold 200 pace
    ---For the record, other than a 50 I have ONE breaststroke speed. It's a work in progress.

    200 w/d

    4150 SCY
    Categories
    Uncategorized
  17. June 1, 2015 - Awesome Workout Today

    by , June 1st, 2015 at 02:02 PM (Trying to Train Smarter, Not Just Harder)
    Today was great. I was totally wiped at about 2800 from working so hard (awesomesauce!)
    Stupid warm-up - won't do this one again:
    200 free followed by 50 kick (four times through = 1000m)
    3 times thru, the following (Pull)
    200 @ 3:00
    100 @ 1:45
    8 x 50 sprint/cruise by 25's - I did fly & back on the sprint parts
    4 x 150 free/back/free @ 2:30
    200 easy
    2 x 400 pullbuoy no paddles, really working on high elbow underwater
    400 breast/free by 50's cool down.
    Total: 4300 LCM
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout 06/02/2015

    by , June 1st, 2015 at 01:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4--long and smooth
    5-8-- descend to fast

    3 X 200 3:30
    Negative split

    8 X 50 kick 1:20
    #5-8: 25 fast/25 easy
    1 x 100 swim

    6 X 50 1:15
    Choice--build each swim

    3 X(start-turn-finish)

    1 X 50 blocks @ 100 %
    5 X 50 easy swim down
    Categories
    Swim Workouts
  19. Monday June 1, 2015

    Shared a lane at the Texas Swim Center with Mike V., Larry, Ben, Chris, Sharon, and Jeff. The pool was set up long course as it will be for the rest of the summer. I have a cold but am swimming through it.

    Warm up:
    400/300/200/100, mixed swim, pull, kick, drill
    Main set, 3 x the following:
    10 x 50 @ :45; held :39-:40, no sweat
    1:00 rest
    5 x 100 @ 1:30; held 1:20
    1:00 rest

    4000 meters

    There was another set with fins but I left for work.
    Categories
    Uncategorized
  20. Not too bad for my first open water race

    by , June 1st, 2015 at 07:21 AM (Mixing it up this year)
    Placed 2nd in my age group out of 25. 2.4 miles in the river in Charleston in 42.38. Pleased with the swim. I am not used to getting hit and run into during the start but once I got into pace it wasn't too bad.

    After the drive home I proceeded to do a leg workout that I am still feeling today.

    Today's workout was tough. Need an easy day tomorrow.

    300 free
    6x50@1:00 free
    3x100@1:50 free
    12x25@:30 free

    4x200@3:20 free w/paddles & bouy holding 3:05's
    3x200@3:20 free w/paddles & bouy as 100 fast/100 easy
    2x200@3:20 free w/paddles & bouy as 50 easy/100 fast/50 easy
    1x200@3:20 free w/paddles & bouy as 100 easy/100 fast
    6x50@1:00 free catchup drill

    Total 3500 meters
    Categories
    Swim Workouts