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  1. Workout 10/24/15: morning

    by , October 24th, 2015 at 04:56 PM (Maple Syrup with a Side of Chlorine)
    Had a bit of a head cold the past few days and took Friday off. On the upswing after some solid extra sleep and joined the crew at Masters this morning. A packed house!

    200 swim/100 kick/200 pull
    8 x 25 drill
    300 pull (did 400)
    4 x 25 kick
    300 as 25 ez/25 fasd=t/50e/50f/75e/75f (did extra 100)
    Relay fun (push/pull in pairs and then 25 sprint
    4 x 75 on :20 sr with middle 25 fast
    4 x 50 on :15 sr descend
    200 loosen and out
    (Masters/Rec/2300 yds/75 min)
    --------------------------------------

    Greg, Matt, Kevin and I were in the fast lane, Meg, Melissa, and Rachel in the middle lane, and newcomers Julie and Alisa joined Marie while my wife stayed out and talked with the guard. It is really neat to see the pool packed. The workout went well and there were no collisions, so that is a plus!
    Categories
    Swim Workouts
  2. Week 160 - Friday

    by , October 23rd, 2015 at 10:30 PM (After a long rest)
    I had another good night of sleep. We had huge overnight storms but I slept so deep that I woke not knowing it had rained. When I woke my alarm as flashing indicating we had a power outage and on my way to the pool there was a really loud storm moving through the metroplex. I was tired in the pool this morning and felt yesterday's dry lands.

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

    main sets
    8x50 kick on 1min
    4x(100 free with snorkel fast on 1:30, 100 kick on 1:45 fast, 50 surf drill on 1min)
    200 easy
    16x25 free AFAP with a turn on :35
    200 easy
    4x100 free with snorkel on 1:30 DPS

    warm down
    200 easy

    I was a little delayed getting in this morning due to the storm and also having to put lane lines in due to the divers doing there thing with the lane lines last night no swam hard but felt like I was all over the place stroke wise today. Tom asked me to hold :57s on the fast 100 free, 1:20s on the fast 100 kick, and then use the 50 surf drill as active(very active) recovery. I was able to do this but it hurt. On the 25s I was holding :13s to my feet which were good times but I was really tired by this point. I am not looking forward to tomorrow's 16x100s but it will be the last time we do this in a few weeks due to our drop taper starting next Saturday and the meet at the woodlands the following week so I will do my best to ramp it up.

    my kids swim a meet tomorrow so I am on deck tomorrow and Sunday. I am excited to see how the kids do. This will be a fun weekend.
    Categories
    Swim Workouts
  3. 10|23|15 SCM

    by , October 23rd, 2015 at 08:12 PM (Blog)
    10 x 50 fr on 3:00 as 25m AFAP (or almost) / 25m easy
    • 14 - 15 on the fast ones (with an estimated 13.mid-high on one)



    Just bought a $7 kitchen timer at walmart to use today at the pool, Placed it at one end of the pool and used my watch at the other end. Started both at same time (which can be surprisingly tricky). Now I discovered earlier it takes me about 1.5 seconds as my eyes leave the watch, to the time I am submersed with feet planted on wall and hip/leg muscles elastically loaded, ready to push off. Therefore, on the push-off's, once I read XX:X8 on my wrist watch, I proceeded. If for some reason I pushed off a few tenths early, it is evened out by the fact it probably takes me several or more tenths from the time I touch the wall, to the time my eyes recognize the 1cm tall digits on the clock. I expect the results to be on the conservative side, fairly precise and unfudged.

    I really wanted to see at least one of them with a 3 visible on the clock at the other end, even a 3-4 change-up, but I didn't. Instead, five were 4's, 3 of which were solid - one second 4's, but at least one of them I actually witnessed a blur change in to a 4, but I still didn't make a 3 out of the blur, which I wanted. Maybe next time.

    Nevertheless, my daughter dropped in this weekend from school. It is her 19th birthday and were going out to eat (once she finishes her engineering homework which is due in 2 hours).
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    Uncategorized
  4. Thur-Fri, Oct. 22-23

    by , October 23rd, 2015 at 04:50 PM (The FAF AFAP Digest)
    Thursday

    1500 EZ

    Friday:

    1000 EZ


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


    I had Mr. Fort give me a massage las tonight. I told him to take it easy, but I was a little sore today.

    I've decide that I am going to attend NE Champs. That will give me 5 solid weeks to train after the Sprint Classic with a 2 week taper. Plus, it will be fun to actually swim some relays with the team that I joined (Stewart's RAM).

    I'm not sure what to enter ... It is an odd OOE with the fly/back sprints back to back.

    Saturday
    # Sex Event Estimated
    Timeline
    4 Men 400 M Free 10:00 AM
    5 Women 200 M Free 11:00 AM
    7 Women 200 M Breast 11:30 AM
    8 Men 200 M Breast 11:45 AM
    9 Women 50 M Fly 12:15 PM
    10 Men 50 M Fly 12:20 PM
    11 Women 100 M Back 12:30 PM
    12 Men 100 M Back 12:45 PM
    13 Women 400 M Free Relay 01:00 PM
    14 Men 400 M Free Relay 01:00 PM
    15 Mixed 400 M Free Relay 01:00 PM
    17 Women 50 M Breast 01:30 PM
    18 Men 50 M Breast 01:40 PM
    19 Women 200 M Fly 01:50 PM
    20 Men 200 M Fly 02:00 PM
    21 Women 100 M Free 02:15 PM
    22 Men 100 M Free 02:35 PM
    23 Women 200 M IM 02:55 PM
    24 Men 200 M IM 03:20 PM
    25 Women 200 M Medley Relay 03:45 PM
    26 Men 200 M Medley Relay 03:45 PM
    27 Mixed 200 M Medley Relay 03:45 PM


    Sunday:


    # Sex Event Estimated
    Timeline
    29 Women 400 M Free 10:00 AM
    32 Men 200 M Free 11:00 AM
    33 Women 200 M Back 11:25 AM
    34 Men 200 M Back 11:45 AM
    35 Women 100 M IM 12:10 PM
    36 Men 100 M IM 12:30 PM
    37 Women 100 M Breast 12:45 PM
    38 Men 100 M Breast 01:00 PM
    39 Women 50 M Free 01:15 PM
    40 Men 50 M Free 01:25 PM
    41 Women 400 M Medley Relay 01:35 PM
    42 Men 400 M Medley Relay 01:35 PM
    43 Mixed 400 M Medley Relay 01:35 PM
    45 Women 100 M Fly 02:00 PM
    46 Men 100 M Fly 02:10 PM
    47 Women 50 M Back 02:20 PM
    48 Men 50 M Back 02:30 PM
    49 Women 400 M IM 02:40 PM
    50 Men 400 M IM 03:15 PM
    51 Women 200 M Free Relay 03:45 PM
    52 Men 200 M Free Relay 03:45 PM
    53 Mixed 200 M Free Relay 03:45 PM
    55 Women 800 M Free Relay 03:45 PM
    56 Men 800 M Free Relay 03:45 PM
    57 Mixed 800 M Free Relay 03:45 PM


    I already have good times in the 50 fly and 50 back this year. I'm tentatively thinking of:

    Saturday:
    200 free (50 split, this spot seems better than later if I want to be fresh)
    100 back
    50 breast (wish this was later, but no good place to do a split request)
    100 free (50 split)
    mixed 200 medley relay (I would swim fly)

    Sunday:
    100 IM
    50 free is too soon after the 100 IM for me ...
    100 fly or 50 back
    mixed 200 free relay

    Any other thoughts?
    Categories
    Swim Workouts
  5. Fri Oct 23

    by , October 23rd, 2015 at 04:31 PM (Senior Sprinting)
    Friday overspeed day

    400 warmup
    12 x 12 1/2 (4 fr, 4 fl, 4k)
    6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
    4 x 12 1/2 free
    100 easy
    50 nb
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout 10/26/2015

    by , October 23rd, 2015 at 02:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :45 #4 on 1:30
    Three rounds-choice
    50's: odd: easy even: fast

    8 X 50 kick 1:10
    1 x 100 swim

    2 X 200 broken @ race pace 7:00
    Broken :10 @ 100--choice

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  7. Thur Oct 22

    by , October 23rd, 2015 at 09:42 AM (Senior Sprinting)
    Bridge Athletic (main sets deadlift and DB bench press)

    12 pullups

    400 loosen
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  8. 10|22|15 drylands / SCM

    by , October 22nd, 2015 at 06:52 PM (Blog)
    run: 16 x 70m on 0:40 (about 0:24 rest)
    plyometric jumping with band resitance

    SCM
    20 x 15M on 1:00 UWDK
    10 x 25 fr on 1:00 12 - 13 strokes
    50 NB easy sprint
    200 flutter kick
    600 drill with fins

    30 min of weights last night (shoulders and arms)
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    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/23/2015

    by , October 22nd, 2015 at 02:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    1 X 100 cruise 2:00 2:15
    2 X 50 FAST 1:00 1:15
    Four rounds. Rounds 1/2 are free intervals left.
    Rounds 3/4 are stroke intervals right.

    8 X 100 choice 2:00
    odd: easy
    even: strong--85/90%

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

    WARM DOWN: 4 X 50 easy

    3700Y
    Categories
    Swim Workouts
  10. Week 160 - Thursday

    by , October 22nd, 2015 at 09:27 AM (After a long rest)
    I sleep great last night and woke feeling good this morning. I have not felt like this in a while and it felt good. The plan is to keep pushing for another week and then back off next Saturday ahead of the SCM meet in the woodlands 7-8 Nov. Today was a dryland and short swim workout.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    6x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    12x25 on :40 with fins, open, close, easy fast
    200 easy


    Categories
    Swim Workouts
  11. Wed 10-21-15

    Last night I went for a quick jog and mixed in some yoga while our girls were both at their activities. The yoga was harder than the jog but I felt pretty good afterwards.

    Weights this morning before work and the this with the team after work.

    200 swim
    12 x 100 r/10ish
    -50 scull/50 swim

    2 rounds
    -round one was choice and I went back
    -round two was IM
    **There was a third round but we all got a late start and cut it short.
    3 x 175 @ 3:00 descend to best 200 time
    125 EZ free
    4 x 50 @ 60 at 200 pace
    100 cruise
    masters min and repeat

    100 EZ and out

    3400 SCY

    I had a great workout tonight and thought this was a good confidence builder set. My shoulders did get a little heavy on the last 50 of fly but that is normal for me.
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  12. Tues-Wed, Oct. 20-21

    by , October 21st, 2015 at 09:41 PM (The FAF AFAP Digest)
    Tuesday:

    Yoga, 60 min (left early)

    1800 EZ


    Wednesday: Swim/SCY @ Pitt

    400 various
    8 x 25 power kick @ :40
    3 x 50 single arm fly (they were assigned 6 x 50) @ :50
    2 x 50 kick (4 were assigned) @ 1:00
    10 x 50 various fly & torque drills w/fins @ 1:00
    -- I did 3 rounds of:
    1 x 25 AFAP fly + 25 EZ
    2 x 50 EZ
    10 x 50 burst w/3-4 fast fly strokes then cruise @ 1:00
    -- I did 2 x 50 burst SDK and then cruised a 50
    went over to the diving well and did a few starts
    8 x 25 EZ

    Total: 1650 + starts


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


    Doing starts in the diving area sucks. It was like diving into a semi wavy lake. Not sure I'll bother with that again. My 25s fly were very fast, a couple were 9 highs. I've noticed before the Pitt seems like a fast pool even in the 6 feet deep areas. Of course, that's if you're leading and it's a 25. It gets darn wavy when there are lots of people in the lane.

    I'll probably just do easy swims the next couple days. The whole fam is going to VA for the weekend. We're leaving Friday after Lil Fort's practice. Should be a fun weekend. Tomorrow, I'm driving out to CalU for Lil Fort's last full team XC invitational. Then it's just WIPIALs (regionals) and states in the next few weeks. I know she's excited that the WIPIAL course is mostly flat. She is like her Mom -- doesn't like ups! And she probably needs some strength training for the hills; she's just a skinny thing.

    Psych sheet for Sprint Classic: http://www.swimphone.com/mobile/meet....cfm?smid=6957
    Categories
    Swim Workouts , Yoga
  13. Week 160 - Wednesday

    by , October 21st, 2015 at 09:35 PM (After a long rest)
    Yesterday I was unable to make it back to the YMCA in Orlando due to an early breakfast meeting so instead did a dryland abs centric workout at the hotel. I did 6 rounds of my ab workout with some squats and push-ups between rounds. This took about an hour and I worked up quite a good sweat and my abs were burning at the end. i made it back around 7pm and had dinner with my wife.

    This is morning I felt a little joint stiff which I have not felt for a long time. I put this down to travel and the change in weather in Dallas. We still don't have the rain that was promised but it was damp overnight. It was terrific Bing back in my home pool and I was looking forward to swimming this morning.

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

    main sets
    6x100 kick best average on 1:50
    8x50 on :50 alternating build and streamline kick with snorkel by 50
    16x50 free on :55 at 200 race pace
    200 easy
    6x(10 breast kicks with head up at the wall, 10 breast kicks with head down at the wall, 10 chest at the wall breast kicks, 10 vertical breast kicks, 10 hands on the bottom of the wall with breast kicks, 25 breast fast)

    warm down
    200 easy

    the kick was a tough wake up and I held 1:21s. I was holding :40-41 on the streamline kick(usually I am slower in streamline than with my board so these were good 50s kick) and I held :30-31s on the build 50s. On the race pace set I was out in :25 and then held :26s until #11 where I slipped to :27. I then tried as hard as I could to get back on :26 but was getting ready to sit one out when on #14 I hit :26 again and then held :26 on #15 and somehow dropped a :25 on the last one. Today's 50s were tough. Normally I hit a rythm but today it felt like I was working hard from the get go to hit my goal time which we dropped a few weeks ago to :26s. I know this set is not going to get any easier because Tom and I discussed trying to drop the send off time to :50 while still trying to hold my new goal time. The breast work made a nice change and this could have been an easy set but I tried working it and it was hard, especially the hands on the bottom of the pool with 10 breast kicks straight into a 25 fast.
    Categories
    Swim Workouts
  14. Wed Oct 21

    by , October 21st, 2015 at 05:32 PM (Senior Sprinting)
    400 warmup. BTW I never just swim 400 straight. Usually 50 free/50 back to give my shoulders variation, with occasional laps of breast really stretching out. Also several pauses on the wall.

    8 x 50 w fins and paddles: 25 easy, 25 all out. Last two no breath. 50 easy after each.

    Today was the last day before the bubble goes up on our 25y pool. Always a bummer to lose the sunshine and fresh air.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 10/22/2015

    by , October 21st, 2015 at 12:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 X 100 easy 2:15
    Four rounds, choice.

    8 x 50 kick 1:10
    1 X 100 swim --

    10 X 50 free
    5 on :40 5 on :35
    1 X 100 easy

    8 x 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  16. Tue Oct 20

    by , October 20th, 2015 at 11:47 PM (Senior Sprinting)
    Bridge Athletic (which had 2 x 5-4-3-2-1 pullups, 15 sec rest, which was hard)

    500 loosen
  17. Workout 10/20/15: evening

    by , October 20th, 2015 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight with the team:

    200 swim/100 kick/100 pull
    4 x 50 on 1:10 even pace

    4 x
    - 100 pull on 2:00
    - 3 x 50 on 1:00 (did im switch)
    - 2 x 25 on :10sr easy

    200 (kick/pull by 50)
    200 loosen and out
    (Masters/Rec/2200 yds/50 min)
    ----------------------
    I swam with Greg, with Meg, Beth and Jim doing the workout on their own. Matt was doing his own workout as did Lena and Peggi. [I helped these last two with breathing last week and they are making great strides with swimming full freestyle. I'm really proud of my wife ]

    We enjoyed a short trip to Philly over the weekend to visit with my daughter. No swimming for me but that was just fine - it was great to have the family together for a bit and checking out some new things in and around the city.
    Categories
    Swim Workouts
  18. 10|20|15 SCM (10|19|15 drylands)

    by , October 20th, 2015 at 09:14 PM (Blog)
    drylands
    5 x 145m run on 1:00 (0:30 rest)

    weights:
    • leg presses
    • dips + band resistance
    • neg pullups
    • leg curls
    • rows
    • incline DBBP
    • one leg dead lifts (hack machine)
    • hip exercises
    • situps + band resistance

    0.57 mi run

    SCM
    1200 drill with fins

    10 x 25 on ??, extra long stroke

    22 x 25 on ??, as 12.5m fast fr / 12.5 easy fr


    I am very sore everywhere, I think I need to start resting more these days
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  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2015

    by , October 20th, 2015 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:15
    5 on 1:05

    18 X 50 --choice-- 1:15
    Every third @ 100%
    1 X 100 easy

    8 x 150 2:15
    100 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  20. OTC

    by , October 20th, 2015 at 12:17 AM (One Stroke at a Time)
    Last April at Nationals, I saw an advertisement for the US Swimming Foundation's Swim Camp at the Olympic Training Center. I knew immediately that I wanted to go. Back in my twenties, I was convinced to swim in a 25 K with one of the carrots that was held out being a possible trip for training camp to Colorado. I swam the race which was 25 K Nationals for US swimming in Wrightsville Beach North Carolina. The race was rough-- The start was delayed when the start buoy blew into shore and then the course had 1000s of jelly fish on it. I finished and was invited to the National Team Training Camp--only the camp was moved to Atlantic City that year. This was a great camp but not at the OTC. At the end of that summer, I started medical school, then went to residency, fellowship, got married, etc. When I saw the flier in San Antonio, I realized I still had a very unfulfilled desire to go to Colorado Springs. I signed up on the first day of registration and have been looking forward to the trip for months. It couldn't have come at a better time as three weeks ago, I got bad news from my oncologist with finding out that my blood tumor markers were increasing along with the size of several of the liver metastasizes. I was changed from maintenance treatment back to chemoreductive treatment at that time and have been a little down.

    The trip had an inauspicious start. My flight was delayed 12 times (including once when they marched us down to board and then made us turn around to wait for a part) before it took off. I sat in the boarding area worried that the flight would be cancelled. In the end, I went from arriving 4 hours early to 40 minutes late so not too bad. First up, we had a stroke seminar with Russell Mark where he showed us videos of great swimmers and talked about aspects of technique. This included Katie Ledecky's freestyle, Missy Franklin's backstroke and Michael Phelps' fly. There were videos from every angle and position imaginable. It was interesting when Todd Schmitz's (Missy's coach) said what year is this from when he saw her backstroke. He knew immediately that it was from a few years ago. Next we went to the pool and had a workout with Todd, Debbie Meyer and Rowdy Gaines. The swim work-outs (four in the three days) generally consisted of a general warm-up followed by a stroke technique session. This would be drills, kicking and small group stations that focused on different things. The first one was long axis strokes with drills focused on balance, centering, rotation and stability while creating power. In the evening there was a reception with a few speeches and a viewing of the 2008 men's 400 free relay. This helped to prepare us for the next day when Jason Lezak and Cullen Jones were arriving. The next morning we did dry lands. During this session, I learned a lot about dynamic warm-ups (which I never have done). Next, it was back to the pool. During this session along with the stations there was video taping of two strokes (freestyle and then a choice) and I got to try the pulley. I don't actually know what it was called but I put on a modified rock climbing harness and was tethered to motorized pulley. I did four 50s while Rowdy critiqued my stroke. On the last 50, the machine was cranked up high so I completed a 50 LCM free in 22 seconds (You can get the sense of how fast it is to swim at world record speed). We then went on a hike. Upon return, there was a video review done with the coaches (Mine was done with Jason and Todd). I choose backstroke as my second stroke since I was doing the review with Missy's coach. I hadn't seen underwater video of my swimming for decades so this was fascinating. After a many year hiatus (except in IMs) I started swimming backstroke again about 6 months ago. I knew I was swimming in an "old fashioned" manner so had deconstructed my stroke based on videos I watched. The underwater view gave me a great understanding of what I hadn't fully appreciated during this process and gave me a lot of things to work on. That night we out to dinner and had a Q and A with all of the coaches. This included a behind the scenes account of "the relay" from Jason and Cullen, including an explanation of why Cullen wasn't in those early pictures with MP and GWG after Jason had pulled off the upset. Sunday, we went back to the pool for a final session and then had an amazing tour (led by US triathlete Erin Jones) of the OTC. Before I left, I went for one final meal in the OTC cafeteria and snapped a picture for my son-- When I went out to sit down, I looked at the picture and realized that Conor Dywer and Becca Mann were in the background. NBAC was arriving for a 3.5 week training camp (Michael and Allison hadn't arrived yet-but I did see their IDs when I checked out).

    I almost forgot the best part-- I didn't know anyone who was going so I was randomly assigned a roommate. It was USMS immediate past president Nadine Day. I had met her briefly once before at a meet and we have a few mutual friends. I felt like we had known each other for longer than a weekend when I said good-bye.

    I know this is long but I could write 3-4 times more. I can't stop raving about this experience to anyone who will listen. It was pricey but to me was worth it. The memories that I made will make me smile for a long time-- which is good because I'm back to chemo tomorrow.

    Updated October 20th, 2015 at 12:30 AM by MaryR

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