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  1. 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.
  2. Week 111 - Monday

    by , November 10th, 2014 at 06:03 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
  3. Results - 2014 November Classic - Shenandoah, TX (Houston)

    by , November 10th, 2014 at 03:59 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!
  4. 11|10|14 LCM

    by , November 10th, 2014 at 02:02 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 09:11 PM by __steve__

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

    by , November 10th, 2014 at 12:55 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
  6. Another weekemd that was too short

    by , November 10th, 2014 at 07:19 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
  7. New Personal Record (I think) 11/08/14

    by , November 8th, 2014 at 09:45 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
  8. Week 110 - Saturday

    by , November 8th, 2014 at 01:19 PM (After a long rest)
    I had a good nights sleep last night but felt awful when I woke. I was incredibly hot and achy all over. I was in two minds not to swim but decided it would likely help me. Unfortunately today's workout was tough and I had my worst workout in a long time. As I writer his I am feeling sick and suspect I am running a fever.

    Warm up
    100 free on 1:30
    6x200 on 3 mins alternating build and drill swim by 200.

    Main sets
    10x50 on :40
    16x100 free on 1:45 at 500 race pace. If you miss one skip a 100. 3 failures ends the set

    warm down
    300 easy

    today I really struggled to get on pace. My first 100 was a 58(typically I have been starting on :56) but pushed and got on pace in #2 and held :57 through #8. I missed #9 so sat out #10 and then got back on for #11 missed #12 and then hit :57 on the last 4. I felt awful and this set took a lot out of me.

    Due ue to feeling so bad I skipped weights but went to yoga to continue working on my stretching. We used a blanket today to do a lot of sliding. The challenge was pulling back to hold yourself in position without slipping. We also did a lot of core work. Yoga was really tough.

    I plan on taking it very easy this weekend and seeing if I can get some sleep. Fingers crossed I will feel better on Monday. I am traveling to Charlotte with work Tuesday through Thursday so I need to find a training group this weekend. Ideas are appreciated. I will check out local places on this website but any recommendations would be great.
    Swim Workouts
  9. Week 110 - Thursday

    by , November 7th, 2014 at 04:49 PM (After a long rest)
    I am in a ranch for a company offsite meeting between Athens and Palestine Texas; deep in the middle of east Texas. For those not from Texas, east Texas is wooded and hilly with a fair amount of lakes and streams. Not the tumble weed and Cowboys most people seem to think when they think of Texas. It truelly is beautiful. The challenge is swimming here.

    I found a look at the Cain Center in Athens which is about a 45minute drive from where we are staying. Needless to say it was a very early start this morning and I was most definitely not feeling it today.

    warm up
    8*100 free with 15 seconds rest

    Main sets
    16*50 drill build on 1:00.
    16*25 on 40 hold 100 pace to feet.
    100 easy
    12*50 on 1:00 kick recovery.
    8*25 open close on :40

    Warm down
    200 easy

    I thought I was swimming incredibly slow but found out the poll is a 25m pool so my times were actually pretty good. I held 13-14s to my feet on the 16 race pace 25s. Back to the retreat I go.

    After the day of meetings we had a little group physical activity. Two of our guys decided to challenge each other and later everyone else to a running race. Some of my team decided to accept the challenge and a group did a sprint while others decided to do a more mid distance run. Me being me I could not pass up the opportunity to race a group made up of 20 something's and entered the mid distance race. I knew I woukd most likely be the slowest from the start but the further race went the better my chance. As we were started my prediction came true and after about 100 yds I was at least 10 feet back. Over the next 100 yards I started closing and the last 100 yards started passing everyone. As the finish got closer I was closing on the lead rabble rouser and challenger and I ended up passing him with about 10 yards left. I did not brag instead leaving this to everyone else to rag on the 24year old. I got several pats on the back while Mario my challenger was asked all evening how it felt being beaten by a man 20 years his senior. Oh it felt good. The only problem with running is use muscles I am not used to using like my calves and my knees always swell a little. Oh well this one will last a long time in my company and the muscle aches and pains was worth it.
    Swim Workouts
  10. 11|7|14 I am out of shape LCM

    by , November 7th, 2014 at 03:03 PM (Blog)
    400 fr with snorkel at 12.5M section
    • work the turns

    16 x 50 fr on 2:00 with fins
    • 29's for first half slowing to 31 near the lactate end
    • breathe every 4th

    200 easy with snorkel

    SCM meet I may attend Dec 5 - 7. I am unfortunately not in the best of swimming shape. I am however at my best aerobic condition. My hypoxic condition also sucks but that can be fixed with two weeks of specific work. I will have to pretend to have speed.

    Updated November 7th, 2014 at 05:39 PM by __steve__

  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2014

    by , November 7th, 2014 at 11:39 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:30 3:20
    4 X 75 1:30 1:20
    3 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 x 100 swim

    2 x 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three times through

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Wed-Thurs, Nov. 5-6

    by , November 7th, 2014 at 10:54 AM (The FAF AFAP Digest)

    Wed: Drylands:

    15 minutes on ellipse
    rehab ex
    straight arm dips, 75 x 3 x 52
    good mornings, 85 x 4 x 5
    kneeling ab crunches, 130 x 3 x 12
    explosive leg press, 175 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    tricep press, 60 x 4 x 8
    1 legged bicep curl, 10 lb DBs x 3 x 15
    plate crunches, 10 x 3 x 15
    seated row, 70 x 3 x 8

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    100 single arm fly
    100 EZ

    Main Sets:

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

    I did a modified version of a set that I assigned my team on Wed night:

    3 rounds w/fins:
    4 x 25 shooters w/fins @ :40
    1 x 50 EZ @ 1:10
    4 x 50 fast dolphin kick on back, hold best average on ascending rest intervals: 1:00/1:10/1:20 (held 25-26, 24 on last one), did regular backstroke kick on 3rd round bc quads were sore
    1 x 50 EZ @ 1:20
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:30

    200 EZ

    10 x 25 breast @ 100 pace @ :40
    100 EZ

    Total: 3400

    Got a deep tissue massage afterward. My over worked quads and calves were sore.


    The best average 50s were painful and I probably started out too fast. But the ascending rest helped me hold the same time. I"m not sure what sets to do today at the pool ... It's hard to create novelty when you're mostly kicking ...
  13. Short course friday

    by , November 7th, 2014 at 07:21 AM (Mixing it up this year)
    The pool was short course due to laziness. It was nice and empty since the Rock n Roll marathon is tomorrow.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free went 1:27,1:27,1:27,1:26,1:24
    500 free kick NO fins in 13:25
    500 free w/snorkel maintain 6 beat kick

    Total 2500 yards
  14. 11|6|14 LCM

    by , November 6th, 2014 at 08:23 PM (Blog)
    400 warmup/drill with fins

    50 flutter kick for time with snorkel
    • 46 flat (2 seconds off from where I was last winter/spring, but 1 second faster than last week)

    650 of drills with and without fins and snorkel

    Vertical kick
  15. We'd & Thurs, nov 5&6, 2014

    by , November 6th, 2014 at 08:05 PM (Trying to Train Smarter, Not Just Harder)
    So sore from Tuesday!

    Wednesday was rather abbreviated, as my son-in-law was having an appendectomy & I had to go play Grandma, thus I had to get out of the pool early
    500 back/free
    300 kick
    12 x 50 pull @ :45
    5 x 200, alt IM twitch and Free
    300 breast/free
    Total 2800

    Thursday just went to the gym:

    ~100 crunches on the exercise ball
    3 x 15 pull up'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
    Plank for 90 sec x 2
    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
    Plank for 90 sec x 2
    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 do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Lat Pull Down(70lb)
    Back Extension (100lb)
    Rotary Torso Twist(50lb)

    Total ~50 mins.
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2014

    by , November 6th, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last practice before our meet this weekend.

    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    4 X 50 descend 1:00
    Two rounds

    1 x 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    $$$$$$$ Block Work $$$$$$$$$

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  17. Fly drill day again

    by , November 6th, 2014 at 07:12 AM (Mixing it up this year)
    Still babying my right neck and shoulder muscles but I did want to get some fly drill in anyway.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel
    200 torque drill w/snorkel no paddles
    200 angel arm fly w/snorkel
    200 1 arm fly
    200 fly kick w/zoomers
    500 free kick NO FINS! in under 18 minutes I have gotten slow with my kick but this one was much better than normal.

    Total 2500 yards
    Swim Workouts
  18. Mid week mediocre workout

    100 25r/25l 50 swim
    100 kick
    100 IM drill
    100 w/bouy breathe 1/5
    100 build
    8 x through
    -50 free @ 50
    -25 drill @ 30 IM order
    -25 sprint@ 40 IM order

    400 free @ 6:20
    400 IM @ 7:20
    400 free @ 6:00 faster than first one
    400 IM @ 7:00 faster than first one
    100 EZ

    16 x 50 done as
    -2 @ 50
    -1 @ 1:05
    -1 @ 50 sprint, no breather second 25 (failed)

    100 EZ


    This was my kind of workout but I didn't shine very much. Felt good but the speed just wasn't there. I blame work.
  19. Week 110 - Wednesday

    by , November 5th, 2014 at 07:13 PM (After a long rest)
    I again slept well last night and woke ahead of alarm this morning. Despite the good night of sleep I was very sore from weights.

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

    main sets
    10x75 all swum as 25 kick, 50 free
    1x75 on 1:05
    2x75 on 1min
    3x75 on :55
    4x75 on :50
    100 easy
    16x50 on :50 swum at 200 race pace to your feet. Skip 1 if you miss your target time
    100 easy
    6x100 breastroke kick on 2mins
    3x200 free on 3mins perfect stroke working on under water off the wall for 4 black lines on bottom of the pool

    warm down
    100 easy

    i felt pretty awful on the transition set; just tired. On the race pace set I ended up failing on 13 which was one more than last week, but this was one tough day and I had to fight almost out of the gate to get on pace. This set was really tough. The rest of the workout was swum as active recovery. The under water work off the turns was good and I surprised myself with how far I went.

    I am at a company offsite meeting the rest of the week so will be swimming in Athens, TX tomorrow. Athens is a very small town in east Texas.
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/06/2014

    by , November 5th, 2014 at 05:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    Two rounds

    1 X 200 kick + 100 swim

    4 x 100 2:30
    odd: easy even: 85/90%--choice

    3 X 25 sprint :45
    1 X 25 easy 1:15
    Four rounds--choice

    1 block swim--optional

    WARM DOWN: 4 X 50 easy
    Swim Workouts