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  1. Workout 11/13/14: morning

    by , November 13th, 2014 at 04:43 PM (Maple Syrup with a Side of Chlorine)
    It's that time of year when personal time must us used before it is lost, so I have been picking up shifts the past two weeks plus two more over the next three weeks. I was able to get a two mile jog in Tuesday night before getting today off and swimming this morning. It was not spectacular, but felt good to get into the water:

    200 Fr/200 Bk/200 IM drill
    2 (100 kick/100 pull/100 swim with AP)
    100 easy
    (Solo/Rec/1300 yds/25 min)

    Told you it was not great! There were some obstacles in the water, so I just enjoyed a nice swim. I then got some fresh studded tires for the front end of my wife's car and went to the chapel service at the college. Off to see Red Green tonight with the family; should be a great night!
    Swim Workouts
  2. Wed., Nov. 12

    by , November 13th, 2014 at 11:41 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main Sets:

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

    5 x 30
    -- to 15 m mark @ 100 pace from the blocks, cruise back
    50 EZ

    5 x (25 AFAP + 75 EZ)
    3 breast from the blocks, 14 high
    2 back shooters from a push, 12 lows
    100 EZ

    3 rounds w/fins: (back, breast, dolphin kick w/board)
    1 x 50 smooth @ 1:00
    1 x 50 @ 100 pace @ 1:00
    4 x 25 fast kick @ :30
    150 EZ

    10 EZ

    Total: 3150


    Going to try to get in a quick swim at Pitt on a very busy day. We are trying to finish our final renovation on our house turning a former bedroom into a library/home office. I'll be so glad when we're finally finished!

    Tomorrow I'm leaving to fly up to Dartmouth to visit my son. Haven't been there in ages. Really looking forward to it, and will try to squeeze in a swim.
    Swim Workouts
  3. Relaxed distance day

    by , November 13th, 2014 at 08:28 AM (Mixing it up this year)
    Just an easy day

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 3:56,3:51,3;49,3:44,3:41
    500 free kick in 13:23
    500 free w/snorkel easy

    Total 3000 yards
  4. Week 111 - Wednesday

    by , November 12th, 2014 at 09:18 PM (After a long rest)
    I am in North Carolina this week and had a 6am flight from Dallas to Charlotte yesterday morning. We hit the ground and had meetings all day and as a result was unable to swim. This morning I swam at UNC Raleigh Northwest campus rec center. I still feel pretty sick but it think my fever broke late yesterday and fingers crossed I am on the mend.

    Warm up
    800 revers IM twitch

    main sets
    3x200 on 3mins with snorkel working turns
    16x50 on :50 @200 race pace
    12x50 kick on 1min

    warm down
    200 easy

    i felt pretty hideous today and struggled holding 28s. I got into a rhythm but felt very weak. At least I was well enough to swim. I am in Charlotte tomorrow and will be swimming with SwimMAC. Fingers crossed I will be feeling better tomorrow.
    Swim Workouts
  5. November Classic

    by , November 12th, 2014 at 04:22 PM (One Stroke at a Time)
    I haven't blogged much but have continued to swim 3-4 times a week (My flog tells me I'm at 283 miles for the year). Seeing Michelle's blog post about the meet inspired me to do the same. I am still having an Avastin infusion every three weeks followed by two weeks of Xeloda. The timing of the meet was good in that it came on my weekend off from medication so I decided to give it a go. This is the fourth time that I have swum at the November Classic and the first time doing a large number of events on back to back days since I was diagnosed with colon cancer 18 months ago.

    I got to meet Michelle Chow on Saturday (although I had read her blog in the past this was the first time that I had met her). I swam a few of the same events she swam but was she was in different heats so I got to watch her swim. I also swam events with some other really fast 45-49 year old women (Stephanie Stone and Amy Hays were both there) so got to see some swims that will likely be #1 for SCM this year.

    200 fly 39.65-44.32-45.00-44.61 for 2:53.58
    I was happy with this. I had a disappointing 3:10 for LCM this summer so was pleased with how I split this. In fact, I told someone after the swim that I could skip all the rest of my events, go home and still be pleased about how I swam.

    Mixed 400 free relay
    34.9-36.88 for 1:10.36
    Its been a long time since I swam a relay and I drafted people onto this one because I wanted to swim with my friend Nicole (who had earlier in the day done a rocking 18:56 for the 1500).

    100 breast
    42.81-45.64 for 1:28.45
    This was a funny swim because the whole time I kept thinking, "why are my stroke counts off" so I was a little distacted. Only in the warmdown pool did it occur to me that the pool was SCM. D'oh.

    200 IM
    38.43-42.64-48.62-38.35 for 2:48.04
    I was happy with this since I was starting to get tired and felt that I was able to race the people in my heat.

    400 free
    1:18.35-1:22.47-1:22.06-1:19.10 for 5:21.98
    I was in a race with two gentleman in my heat and caught one on the last 25 (my last 50 was 2.5 seconds faster than the pace I had been holding) but finished behind the other.

    400 IM
    1:24.33-1:30.59-1:40.44-1:21.29 for 5:56.65
    This was about 0.2 seconds faster than last year so I'll take it (Last year, I just swam on Sunday last year so it had been my first and not my 6th event). My splits were remarkably similar (1:24.01-1:30.58-1:39.58-1:22.62) so i thought it was not too bad for being a year older and having been on chemo for 18 continuous months.

    50 breast 41.46
    This was actually a half second faster than last year but I knew I was reaching my limit after this

    200 breast
    44.40-48.55-49.40-49.60 for 3:11.95
    This was 2.5 seconds slower than last year and I was a little disappointed but not too as the meet seemed much smaller and the events seemed to come up faster

    800 free
    1:20.63-1:25.29-1:25.63-1:25.62-1:23.69-1:24.55-1:24.29-1:21.54 for 11:11.24
    I was pretty much toast by this point but was hapy with the negative split. This was about 3.5 seconds slower than last year with the difference really being on hundreds 2-4.

    All in all I was happy with my swims. A few should make the top 10 which will put be a little closer to 100 (with the preliminary LCM rankings I stand at 92). I planned to take Monday off and swim on Tuesday but the heater at the Rice pool broke (for the second time in the last several weeks and I just didn't feel like being cold plus I had waited for almost three hours for a thirty minute infusion at MD Anderson yesterday so was in no mood to do anything after that. It still baffles me a bit how they can get three hours behind at 11 am). Hopefully, I 'll be back in today. No meet plans for awhile. My team is hosting a meet and short course zones plus nationals is close so I'll probably hit one of those up. I need to started scheming on how to convince/con people into swimming some relays at Nationals.
  6. 11|12|14 LCM

    by , November 12th, 2014 at 02:06 PM (Blog)
    50 easy with fins (33)

    6 x 50 fr on 3:00 with fins fast, evens - breathe right / odds - breathe left every 4th
    • (29 28 29 28 28 27)

    100 drill without fins

    Faster breathing to the left. Going to breathe more during the 50fr race, like 4 times.

    Updated November 12th, 2014 at 02:15 PM by __steve__

  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/13/2014

    by , November 12th, 2014 at 12:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick
    5 on 1:15
    5 on 1:10

    1 X 100 easy swim

    8 X 100 IM
    4 on 2:00
    4 on 1:45

    1 X 500 7:30
    3 X 100 1:40
    1 X 400 6:00
    3 X 100 1:40
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easay

    Swim Workouts
  8. A good workout

    by , November 12th, 2014 at 11:34 AM (Mixing it up this year)
    Had a good swim today

    500 free
    500 free kick w/zoomers
    200 1 arm fly
    10x50@:45 free w/paddles & bouy went 40,40,40,39,39,39,39,39,38,39
    200 1 arm fly
    5x100@1:25 free w/paddles & bouy went 1:20,1:20,1:20,1:19,1:19
    200 1 arm fly
    200 free kick
    200 free EZ

    Total 3000 yards
  9. Veteran's Day 2014

    by , November 11th, 2014 at 09:13 PM (Trying to Train Smarter, Not Just Harder)
    So, all the providers dressed in camo today - the patients were like, what in the world? We thought they would be able to tell we were dressing to honor the veterans, but they totally didn't get it. It was fun though, to wear camo's to work!
    Just went to Kinetix today. Bumped up the weights for the first time in several months. Not sure if I'm doing it right - I've heard you should never go up by more than 10% at a time. Since I was doing about 3 sets of 15 on the old weight, I went down to 3 sets of 12 at the new, higher weight.

    ~100 crunches on the exercise ball
    3 x 15 pullup's on the TRX
    3 x 15 arm pulls 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out my thighs
    reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    set of 12 both directions - we'll just call them side stretches with weights x 2
    20 Russian Twists w/medicine ball x 2
    then repeat:

    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    set of 12 both directions of side stretches w/weights x2
    Russian Twists w/medicine ball
    Yoga stretch twice both directions
    Then to weights - each station I did generally 3 sets of 12
    Triceps machine (75lb)
    Inner thighs (85lb)
    Leg Press (260lb)
    Lat Pull Down(75lb)
    Back Extension (110lb)
    Rotary Torso Twist(50lb)
    Rear delts while I waited for my ride to get out of the bathroom, lol! 3 sets of 12 (55lb)
  10. Tuesday, Nov. 11

    by , November 11th, 2014 at 04:41 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt:

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    My legs were burning and sore from yesterday's weights. I think I probably shouldn't have done both bulgarians and back squats and should have done a shorter session. I wasn't sure I'd be able to SDK much. But my shoulder feels somewhat better and I wanted to try to swim some backstroke without fins. I opted for short sets @ 100 pace with not too many reps.

    6 x 25 backstroke w/12 SDKs @ 100 pace @ :45
    -- 15 flat to mid
    -- I was aiming for 16s, so was pretty surprised to see these times, especially on the first one where I cruised in seeing a 14.
    100 EZ

    6 x 25 backstroke w/12 SDKs @ 100 pace @ :40
    -- shortened the interval and went the same times
    100 EZ

    4 x 25 backstroke @ 100 pace @ :35
    -- shortened the interval again
    -- 15s again, maybe the last one a 15 high
    150 EZ

    4 x 25 backstroke @ 100 pace @ :35
    -- same times
    250 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    -- missed on #6, but kept going
    200 EZ

    2 x 25 free w/fins @ 100 pace @ :40
    -- I stopped after two bc I was just too pooped to do any more race pace work.
    50 EZ

    10 x 50 cruise w/fins @ 1:00
    odds = back or free
    evens = kick
    50 EZ

    Total: 3100


    I've been doing 99% of my actual swimming, as opposed to kicking, with fins due to the injury. So this is my first venture into race pace work without fins in a looong time. I still wasn't taking many strokes per 25 -- only 6-7. But still, it didn't seem to bother my shoulder at all! But my legs are still very sore after that. I should hit the foam roller this afternoon while doing my rehab exercises ...
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/12/2014

    by , November 11th, 2014 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    All choice on 1:15

    3 X 200 3:20
    8 X 100 1:40
    200's: negative split 100's: descend 1-4/5-8
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. No. 7-10

    by , November 11th, 2014 at 11:12 AM (The FAF AFAP Digest)
    Friday, Nov 7:

    Swam at Pitt. Did my usual warm up and 3 AFAP 25s. I decided to shut it down to recovery mode after that. I was too sore from weights and the deep tissue massage to do any race pace work. 2500


    Sunday, Nov. 9

    Went out to Sewickley to swim with Jim and Bill. I was chatting with Bill so much that I missed half the warm up. Cam't remember exactly what we did, but something like:

    400 w/u

    12 x 50 @ 1:00
    1-5: kick descend to :35
    6: EZ
    7-11: kick descend to :35
    12: EZ
    100 EZ

    8 x 25 @ :45
    -- 3 EZ with SDK, 1 fast
    50 EZ

    1 x 200 @ 3:00
    2 x 100 @ 1:30
    4 x 50 @ :45
    8 x 25 @ :30
    -- I did them all up tempo backstroke kick with fins while they did freestyle. I tried to go around 100 pace on the 25s
    200 EZ

    -- lot of steaming and whirlpooling

    Total: 3450


    Monday, Nov. 10

    Drylands @ LA Fitness, 75 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    cable twists w/yoga ball, 25 x 3 x 10 each side
    ravers, 45 x 3 x 15
    bulgarians in streamline position, 4 x 10
    kneeling ab crunches, 130 x 4 x 12
    seated tow, 70 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    plate crunches, 25 x 3 x 15
    bicep curls on bosu, 10 x 3 x 15
    squat on bosu with med ball, 10 -- I tried this on a whim bc Water Rat had posted this one. Nope, don't like it. I think you get better core work doing heavier weight on land.
    back squats, 70 x 4 x 5

    I did 15 minutes of stretching and then hopped in the pool and did an easy 1200.


    Youch, I feel pretty sore this morning from the drylands. May have been in the gym too long. I saw this infraspinatus exercise on FB. It looks like a keeper to me, so I've added it to the RC regimen.
  13. A little better than nothin'

    Woke up late but did manage to make it to the pool.

    Davis mile mixing up some stroke within the distances.

    A few back to breast turns and off to work.


    Core work tonight
  14. Short stroke swims

    This is just what I needed tonight. I usually look forward to practice but not so much tonight.

    3 x 200 r/20 (100 free/50 stroke dr/50 stroke swim)
    -went fly/bk/br
    4 x 25 bk pull @ 40
    75 fly kick @ 1:30
    4 x 25 fr pull @ 40
    75 back kick @ 1:30
    4 x 25 fly pull @ 40
    100 fr kick @ 2:00

    4 x 25 bk sprint @ 40
    2 x 50 best stroke dr @ 60
    4 x 100 free @ 1:40
    2 x 50 worst stroke dr @ 60
    200 IM @ 3:40
    4 x 25 BR sprint @ 40
    2 x 50 fr drill @ 60
    4 x 100 IM @ 1:50
    2 x 50 best stroke dr @ 60
    200 free @ 3:30 breathe 3/5/3/5 by 50
    4 x 25 free sprint @ 40
    2 x 50 best stroke dr @ 60
    4 x 100 free @ 1:40
    2 x 50 worst stroke dr @ 60
    200 IM @ 3:40

    skipped w/d to go pick up our oldest daughter


    i had a rough weekend of painting our dining room, my Spartans getting punished and yard work on Sun. My body needed a low intensity w/o.

    I did finally register for our SCM state meet in Columbia. It will be Sun only for me due to prior commitments. 2IM, 100 BR, 2BK and the 400 at one of my favorite meets held in SC.
  15. Week 111 - Monday

    by , November 10th, 2014 at 07:03 PM (After a long rest)
    I think I am sick. On Saturday I slept all day after I got back from swimming. I just feel very achy and generally not myself. Despite feeling a little better yesterday I am not feeling my normal self and my joints just ache. Today I felt ok out of the pool but in the pool everything was hard work and my times were off significantly.

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

    Main sets
    6x100 on 1:20
    15x100 swum as 5,4,3,2,1 descending by round from 1:20 down to 1min
    100 easy
    12x50 kick on 1min

    Warm down
    4x200 breathing every 5 on 3mins

    I held 1:05 on the 6 transition 100s, and felt better than the warmup where I just hurt. On the 5,4,3,2,1 I felt hideous, holding 1:01-1:02s during the 5,4, and the first 2 of the 3 on 1:10, then felt violently sick and quickly exited the pool before throwing up in the mens locker room. I thought I was going to pass out, but after a few minutes this passed and I headed back to the pool, but totally backed off the rest of the workout. I am traveling to Charlotte this week with work and hopefully I start to feel better.
    Swim Workouts
  16. Results - 2014 November Classic - Shenandoah, TX (Houston)

    by , November 10th, 2014 at 04:59 PM (Chowmi's Blog)
    Well here are the results:

    200 fly 2:46
    34.9 41.8 - 1:16
    44.35 45.28 - 1:29.6 (ouch!)

    200 back 2.:42
    37.78 41.17 1:18.9
    42.48 40.7 1:23.18

    200 IM 2:41
    50.01 OUCH!

    100 fly 1:09.6
    31.93 37.73

    100 back 1:10.8
    33.95 36.89

    Overall very pleased I got in 5 solid swims; all will make top ten and currently quite high places, but many more meets to come in SCM season. Best swim was probably the 100 back; overall a strong time and quality splits. 100 fly was strategically out fast and hang on; I knew I did not have much left in me after the 50 so went for it. Worst swim was probably the 200 fly - I succumbed too early to survival fly but probably should have tried to keep going fast for a bit longer. 1:16 vs. 1:29 is terrible. 1:29 is terrible all by itself. YIKES 50 breast split on the 200 IM was like standing still. If in replay, i'd probably be going forward! The good thing is if I can drop 2-5 seconds, that's huge for a 200 IM without any other improvements to the other 3 legs. But if I can go faster on the breast, I can probably get faster on the free as well, maybe 1-3 seconds drop there as well. First 200 IM in many years (not as a 50 fly split).
    Next weekend: off to the Ron Johnson in Phoenix, AZ!
  17. 11|10|14 LCM

    by , November 10th, 2014 at 03:02 PM (Blog)
    7 x 100 fr with snorkel / fins in 12.5m section
    • work the turns

    200 with fins

    50 flutter for time - 46 high (rt knee bugging me) / 50 easy

    200 with fins

    10 x 50 fr on 2:00 with fins
    • 29-31's

    Name unknown:
    Lay on bosu ball under middle back, grasp a 30lb DB in one hand (for bench press movement), and in other hand grasp two blue stretch cords double hung from structure above (for a shoulder row movement). Target upper torso / shoulder flexion in a fast, but controlled movement. Did 4 sets of 10. Seemed to work my rear, upper thighs as well as stabilizing muscles, but did not engage the lats and chest.

    Leg curls
    3 sets of 10

    Leg presses on machine where the feet stay stationary. Did progressive load, 4 sets of 10 with about 2/3 of the weight on the last set. Went real low on these concentrating on the hips then accelerated near peak leverage. Had to roll a 11lb ball on right quad between sets to keep it from aching (quite helpful)

    Calf raises
    2 sets of 15

    Stretching mixed with 10 x 5 - 7 seconds of mayurasana on 1:00

    Updated November 10th, 2014 at 10:11 PM by __steve__

  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2014

    by , November 10th, 2014 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Our SCM Meet is behind us so back to some more serious training. We will be swimming SCM well into the spring.

    WARM UP:
    1 X 250 4:10 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 x 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim --

    1 X 200 IM 4:00
    1 X 200--50 stroke/50 free-- 4:00
    6 X 25 stroke :45 #6 on 1:30
    Two rounds

    1 X 300 5:00
    1 x 200 3:20
    1 X 100 1:40
    Two rounds, pulling.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Another weekemd that was too short

    by , November 10th, 2014 at 08:19 AM (Mixing it up this year)
    I wish the weekends were longer.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy went 1:21, 1:21, 1:21, 1:20, 1:20, 1:20, 1:20, 1:20, 1:19, 1:19
    500 free kick NO FINS
    500 free w/snorkle

    Total 3000 yards
    Swim Workouts
  20. New Personal Record (I think) 11/08/14

    by , November 8th, 2014 at 10:45 PM (Trying to Train Smarter, Not Just Harder)
    Well, I guess I am doing well in my attempt to get back in shape - I went 5100 SCY in 100 minutes. And of course, I was doing my usual intervals, resting and talking to people in neighboring lanes or on the deck. Saturdays are generally hard for me to get in very much yardage - I hate swimming solo with a passion, but today, I managed to do it, and managed to work hard, most of the workout.

    Went to Kinetix at 8:15 this morning & did basically a repeat of Thursday morning, but skipped the Planks as I was running late for my appts with Wal-Mart & CVS. Girls gotta do, what a girls gotta do. Went to the pool around 11:30.

    1000 warmup (100 free, 25 back, 25 breast repeat)
    10 x 100 IM no toys
    10 x 50 K alt breast & free/fly
    5 x 200 pull @ 2:45
    3 x 500(one drill, one pull, one swim)
    100 easy

    Total 5100 SCY