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  1. Sarasota Y Sharks Masters 5:30 AM Workout 07/10/2015

    by , July 9th, 2015 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 50 build
    1 X 50 @ 100%
    1 x 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, choice.
    All 50's on 1:20
    100 on 4:00

    8 X 150 2:15
    1-4: cruise
    5-8: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Today I am the Mouse :( 07/09/15

    by , July 9th, 2015 at 11:09 AM (Trying to Train Smarter, Not Just Harder)
    aaand I got caught, chewed up and spit out!
    Well, I am hammered, and it showed in the pool this morning. My arms actually felt numb on the 2 25's butterfly we swam. I think I need to eat more than an apple at lunch today, or tomorrow will be more of the same.
    Marci kicked my behind today!

    800 warm-up
    400 kick
    400 pull no paddles
    4 x 200 pull @ 3:15 - got only ~ 15 sec rest
    200, 2 x 100 twice rotating a lap of backstroke on each distance
    4 x 100 IM @ 1:50
    8 x 50 @ :55
    500 cool down
    Total: 4500 LCM

    Updated July 17th, 2015 at 01:36 PM by Celestial

  3. needed an easy one today

    by , July 9th, 2015 at 07:15 AM (Mixing it up this year)
    I just needed an easy one today because tomorrow will be another tough one.

    500 free
    500 free kick w/zoomers
    8x50@1:15 back
    300 breast kick
    200 IM
    100 fly as 25 rt arm/25lt arm/25 kick/25 swim no fins
    500 free w/snorkle each 50 as 15m kick/35m swim

    Total 2500 meters
    Swim Workouts
  4. Week 145 - Wednesday

    by , July 8th, 2015 at 09:27 PM (After a long rest)
    We're did Tuesday go? I had a 6am flight to Miami which meant a 3:45 am start. When I landed I had 30 minutes between getting out of the airport and my first meeting and did not stop until 7:30pm last night. I realized at about 6pm that I did not eat breakfast or lunch and was unbelievably hungry by 6pm. The last hour was miserable where my stomach decided it had enough.

    I stayed Ina hotel in Fort Lauderdale which allowed me to bring back memories from college and swim LCM at the International Hall Of Fame pool. SFTL were a great team and despite the pool showing its age I really enjoyed being back at the IHOF pool. The water was surprisingly cool and my lack of food yesterday was apparent to me this morning. I felt quite sluggish and it took a fair amount of effort getting going today.

    Warm up
    4x200 on 3:30, 2 free, 2 done as 50 kick, 50 drill, 100 swim

    Main set
    600 on 8mins
    15x100 on 1:30 holding 400 pace

    Warm down
    300 easy

    I worked on descending in rounds of 5 on the 15x100s. I started out at 1:08, then dropped to 1:06s and on the final round went 1:04-1.05. These were on a 30 second faster send off time than Saturday's 16x100s and I was consistently faster throughout today despite feeling sluggish. I plan on swimming with SFTL tomorrow and I believe tomorrow's workout is scy. I dont believe we ever swam scy in the IHOF pool so tomorrow will be a first. The pool brought back great memories and it's hard to believe it's been about 24 years since I swam in it last. Scary that it's been that amount of time; it feels like yesterday!
    Swim Workouts
  5. Crunch time

    These are my last two weeks of hard training before I begin tapering for the Pacific Masters Long Course Championships, which will be my only summer meet.

    I had a solid workout last Thursday at the Texas Swim Center; the main set was 2 x (4 x 100/2 x 200/1 x 400 @ 1:25 base, followed by 8 x 50 @ 1:00 alternating 25 stroke, IM order/25 easy and 50 with four breaths). I held 1:21 on the 100s, 2:46 on the 200s, and 5:35 on the 400s, which is a very solid set for me on that interval.

    On Friday morning I swam at Blodgett Pool with Cambridge Masters, then ate my way through Boston on Saturday and Sunday. It was bittersweet, though, as I encountered quite a few ghosts on this trip back East--my parents, my aunt and uncle, and sadly my college roommate who died unexpectedly last month.

    As always, it took me a couple of days to find my groove again after a weekend off, but I swam well today despite lifting weights last night. I shared a lane this morning with Katy, Stacy, Taylor, Max, and David. Whitney coached.

    Warm up:

    2 x (200 free/150 breast/100 back/50 fly); round one swim or drill, round two swim or pull

    Main set, 3 x through:

    4 x 150 @ 2:15; averaged 2:01-2:03 on rounds one and three, 2:00-2:01 on round two (pulling with a buoy)
    :30 rest
    1 x 200 IM strong
    1 x 100 easy

    3700 meters (there was a fin set but I had to leave for work).
  6. Workout 07/08/15: noon

    by , July 8th, 2015 at 01:26 PM (Maple Syrup with a Side of Chlorine)
    I was able to make contact with a former coach and obtain access to a lcm pool relatively nearby ...

    200 free/200 back/200 im drill/4 x 50 burst and cruise

    3 x
    200 free on 3:05
    100 on 1:50 (50 dps, :05 rest, 50 FAST)

    100 ez
    4 x 50 on 1:00 free
    4 x 50 on 1:10 back
    100 ez
    8 x 50 on 1:00 (odd = free dps, even = IMO FAST)
    100 ez
    (Solo/SM Pool/2800m/60 min)

    Haven't been in a lcm pool in over a year. I had a lane to myself and the water was nice and cool. The first set is the same that I did with tjrpatt a couple of summers ago in PA (although I did them on a slower interval today), and I borrowed the 50's from aztimm's blog. Looks like I might add a relay at Nationals in OH on Friday if team New England can use me.
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 07/09/2015

    by , July 8th, 2015 at 01:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 X 50 kick--build each 50 to fast-- 1:20
    1 X 100 swim

    6 X 100 choice @ 85/90% 2:30

    10 X 50 1:20
    Choice--#3-6-9 @ 100%

    6 X 200 pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Survival today

    by , July 8th, 2015 at 07:28 AM (Mixing it up this year)
    After yesterdays swim this was survival for me.

    200 free
    5x50@1 free
    200 free
    8x25@:30 free

    2 times thru
    2x150@2:45 free alternate breathing w/paddles & bouy
    4x50@1 free drill
    4x100@1:45 free fast w/paddles & bouy

    100 free easy
    4x100@1:45 free fast w/paddles & bouy
    200 free easy

    Total 3300 meters
    Swim Workouts
  9. Bring It On! July 7, 2015

    by , July 7th, 2015 at 07:15 PM (Trying to Train Smarter, Not Just Harder)
    Congratulations! You are on pace for achieving your goal this year:
    My goal pace: 257.53 miles required as of today to reach my goal by the end of the event
    My actual current pace: 264.22 miles as of today

    So, apparently all my hard work is paying off. Finally. My "rival" (read training companion cheerleader) who I used to beat quite regularly, but for some reason passed me last year (and in a very significant way) has now been put back in 2nd place. MOST of the time. To give her credit, she trains waaaay more hours, running and biking as well, so she's probably quite a bit more tired than I am. However, I have 15 years on her, and lead a hectic, exhausting life of my own. Marci is training for an "Ultraman" in February, which requires a 6 mile swim, followed by an ungodly amount of biking and a triple marathon. It is done on three consecutive days. I am training so I can continue to eat 2-3 times a day, lol. Anyway, it's nice to be back on top, although she probably won't let me rest on my laurels! I am so tired today from the past two days of workouts, that it literally took me about 45 minutes into my drive to work before I felt like I was "ok". Some days it amazes me how flippin' hungry I am, too. But for the most part, I'm just tired, and a little achy. I'm glad tomorrow is weights, so I can get a break! Of course, she'll be there too, lol! but doing her own thing on the bike.

    Yesterday, the water temp was 75 when we got in at 5:30am
    600 Back/Free
    300 Kick
    5 x 200 pull @ 3:15 (nice to get nearly 30 sec rest!!)
    10 x 50, fast/easy @ 1:00
    4 x 150, free/stroke/free @ 2:30ish
    2 x 500, one pull w/out paddles, one stroke/free (mostly breast)
    Total: 4000 LCM

    Today's workout, just the two of us.
    1000 warmup
    5 x 100 kick @ 2:30 - lottttts of rest there
    5 x 100 pull no paddles @ 1:45, keeping ~ 1:30's
    100 over and under
    6 x 50, 2 @ :45, 1 @ 1:00, repeat
    3 x 100 IM @ 1:45
    2 x 150 free/back/free @ 2:30
    200 pull build
    100 over and under
    300 pull no paddles
    300 stroke/free
    6 x 50 fast/easy @ 1:00
    200 easy
    Total: 4200 LCM

    Updated July 9th, 2015 at 02:59 PM by Celestial

  10. Sarasota Y Sharks Masters 5:30 AM Workout 07/08/2015

    by , July 7th, 2015 at 11:18 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100--choice--2:30
    #3-6-9 are fast

    4 X 250 4:00--swim or pull--
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. 2.4 test today

    by , July 7th, 2015 at 07:43 AM (Mixing it up this year)
    Today I did a 2.4 mile swim just to see where I am at. Went 3900 meters in 1:13.38. With a 100 warm down.

    Total 4000 meters
    Swim Workouts
  12. week 145 - Monday

    by , July 6th, 2015 at 12:52 PM (After a long rest)
    I had a restless night of sleep last night. One minute I was hot and the next I was cold. I got up early and was at the pool very early. I wait around until people started to arrive and then did an extra long warmup.

    Warm up
    400 free with snorkel
    10x50 catchup drill on 1min

    Main sets
    4x(400 pull with paddles on 5:20, 100 kick on 1:50)
    200 easy
    8x50 with fins on 1min done as 25 ugly dolphin, 25 fly
    8x50 on 1min done as 25 finger tip drill, 25 build
    8x50 back on 1min done as 25 underwater, 25 build

    Warm down
    200 easy

    I did not feel as bad in the water as Saturday but I am still not my normal self. Today's was a long workout and I worked the main set. On the 400s I went 4:44, 4:40, 4:41, 4:49. On the last one I hit my hand on someone in the next lane and my paddle came off so I lost time and was likely going to be in the 4:40-4:45 range. The hardest part of this set was the transition from kick to pull. I was coming in on 1:40s on the kick and struggled to ditch my board and get my pulling equipment on. A couple of times I missed the send off by a couple of seconds. I went pretty easy on the rest of the workout with the exception of the underwater back portion of the back 50s.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 07/07/2015

    by , July 6th, 2015 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:15
    3 X 100 1:40
    1 X 400 -

    4 X 150 kick 3:30

    12 X 50--choice-- 1:20
    odd: easy even: fast

    8 x 150 2:30
    Build to 100/last 50 fast
    #8 is warm down

    Swim Workouts
  14. Workout 07/06/15: morning

    by , July 6th, 2015 at 09:20 AM (Maple Syrup with a Side of Chlorine)
    In the water before work today ...

    200 free/200 back/200 im drill
    600 shark swim
    10 x 50's on :50 as:
    1-2: AP, 3: last half fast, 4: first half fast, 5 all fast
    (first time through back, second time through free)
    200 DPS with AP
    (Solo/Rec/1900 yds/40 min)
    Swim Workouts
  15. another Monday

    by , July 6th, 2015 at 07:33 AM (Mixing it up this year)
    Back to LCM....YEAH!!!!

    3x200@3:30 free
    4x100@1:45 free w/paddles & bouy

    150 free w/paddles & bouy
    50 free w/paddles & bouy

    100 free w/paddles & bouy
    2x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    200 free w/paddles & bouy

    150 free w/paddles & bouy
    50 free w/paddles & bouy

    100 free w/paddles & bouy
    2x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    100 free EASY
    8x25 free

    Total 3100 meters
    Swim Workouts
  16. Workout 07/04/15; OW Swim

    by , July 4th, 2015 at 07:48 PM (Maple Syrup with a Side of Chlorine)
    Made the quick trip over Lake Paran this morning for a dip with our team. We stayed in the chilly water (due to all the recent rain) for just under 40 minutes and logged 1.3km as I spent most of the time playing with the GoPro camera again. Just beat the rain but noticed a proliferation of weeds ...

    Swim Workouts , Open Water
  17. Week 144 - Saturday

    by , July 4th, 2015 at 01:26 PM (After a long rest)
    My wife asked me to remove 3 steps that lead from our house to our pool so we could extend the grass. After practice I went and rented a 35lb jack hammer and used it to break up the concrete steps. I rented the jack hammer for 4 hours and after 4 hours of back breaking work my Dad, my daughter and I had managed to break up the steps. By the time we were done I was blistered, tired and dripping wet from the work.

    Last night we we went over to a friend and his families house for a superb evening. We swam in there community pool and had Mexican food that my friend and his wife prepared. We ate like kings!

    This is morning I woke VERY sore and stiff. Our pool was once again setup LCM.

    Warm up
    400 free with snorkel on 6mins
    300 free with snorkel on 4:30
    200 free with snorkel on 3mins
    100 free with snorkel on 1:30

    Main sets
    16x100 with snorkel on 2mins at 400 race pace
    200 easy
    4x50 back on 1min at 200 race pace

    Warm down
    400 scy easy

    i never really felt comfortable today and was unable to get on pace on any of the 100s. Tom asked after 6 if I wanted to sit one out but I decided to keep going and make it the best I could. I ended holding 1:08-1:09s with the exception of #15 where I went 1:06. Tom started a ping up the atmosphere and asked one of the guys in the next lane who had fins to go 5 seconds ahead of me and I used him as a rabbit. I was pooped despite being 3-4 seconds slower than my goal time. I will chalk this setup to a hard training set and 2 weeks away from our taper it is what it is and I am not reading anything into it mi was just tired. On the 50s back I held :35s which is a little slower than my goal race pace back but again it's ok!

    So most non crazy people would have stopped after that workout but myself and the crazy ab dudes went and did a 90 minute ab workout.

    Today we mixed it up and did:

    5x(streamline flutter kick, oblique crunches, leg lift with a small bounce, planks(regular, elbows, left/right leg, left/right knee to outside of elbow, left/right knee to chest by round), leg lifts) done as :45 seconds with :15 second transition with a minute rest between rounds

    one additional round like above but with 1min with no transition between exercises.

    We then did 4x30 using the weight machine where arms pulled weights from streamline up and down to the floor while legs went from straight streamlined to vertical. On rounds 2 and 4 we went fast and 1 and 3 slow.

    I then did bands on my shoulders.
    Swim Workouts
  18. Week 144 - Friday

    by , July 4th, 2015 at 01:07 PM (After a long rest)
    Once again the pool was setup LCM. I was tired in the water this morning.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    8x100 kick on 2mins, descend 1-4 and 5-8
    3x(300 free on 4:30 breathing 3,5,7 per 100, 100 at race pace on 2mins)
    200 easy
    8x50 on 1min working on DPS
    2x50 on 1min fast at same stroke count as 8x50s

    Warm down
    200 easy

    I descended as instructed on the kick going 1:50,1:46,1:44,1:40, 1:49, 1:46, 1:43, 1:39 on the kick. We are now doing a pretty tough kick set at almost every practice. I went back and looked at what I was doing last summer and my kick has definitely improved. Last summer we are doing them on 2mins like today and it looked like I was making them but not by a lot. We have recently dropped down to doing them on 1:45-1:50 and we never did anything like this last year. On the 300s I was holding 1:12-1:15 pace and then went 1:03,1:03,1:02 on the 100s. The DPS I dropped from 29 strokes to 24 strokes per 50 and then on the fast 50s went :32s but my stroke count went up considerably going 33 on the first and 34 on the second.
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 07/06/2015

    by , July 3rd, 2015 at 11:26 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    5 X 100 2:00
    4 X 150 2:40
    1 X 400 NS

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 50 easy

    4 X 50 @ 80% 1:15
    1 X 100 @ 100% 3:30
    Three rounds, choice

    5 X 200 pull 3:00
    1/2: establish good pace
    3/4/5: Descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Workout 07/03/15: morning

    by , July 3rd, 2015 at 11:09 AM (Maple Syrup with a Side of Chlorine)
    Second week without regular pool therapy as my wife and I went on a date night Monday and the Masters practice was called off Tuesday due to an age group swim meet. No worries as I continued on with drylands. The Rec is closed today and tomorrow, so I took the chance that the pool in Hoosick Falls (just over the boarder in NY) was open, and it was!

    200 free/200 im drill/200 mix
    600 shark swim
    4 x 200 on :20sr
    200 loosen and out
    (Solo/Hoosick Falls/2200 yds/40 min)

    This is a nice outdoor pool that is about 25 minutes from home. Last summer it was closed due to rehabilitation of the pool lining, which I have blogged in the past about being rather squishy because of a layer of water between the lining and the pool. Well, they ripped up the whole thing, ran out of money, then finished it late this spring. Has a new gutter system and solid walls! Still now crosses on the wall, but the lines one the bottom of the pool help to guide the way (no lane lines). I rode the motorcycle and enjoyed a refreshing swim in the cool water (no heaters here) under a brilliant blue sky and bright sun. Here is a pic from their facebook page:
    Swim Workouts