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  1. Week 117 - Saturday

    by , December 27th, 2014 at 01:53 PM (After a long rest)
    I have been stuffed up the last two days and feel like I am fighting a cold. My wife is convinced I have the flu but thus far I have no fever, no aches and generally don't feel like I have the flu. Both my kids had the flu a couple of weeks ago. The cold however has led to head congestion and the past two nights I have taken an alkaseltzer before heading to bed; both nights I have slept solid and woken up to my alarm. My wife said I was very wheezy last night and almost woke me up because she was worried, however I felt like I had a great night of sleep.

    Today's workout was our normal race pace 16x100 set and my friend Mr Unruh was still in town and swam in the next lane to me, which is always a motivation. I did not know how I was going to feel when I hit the water but actually felt good in the pool. My legs are almost completely back to normal from Tuesday's weights and my congestion got better as the warm up went on.

    Warm up
    800 reverse IM twitch
    200 easy while everyone else finished

    Main sets
    10x50 with snorkel on :40
    16x100 free swum at 500 race pace or better on 2mins. If you miss one skip a 100 and get back on it. 3 misses and the set is over

    Warm down
    600 easy

    I was holding 30/31s on the transition set of 50s. On the 16x100s I made the set for the first time, and actually held mainly 55/56s and only started falling apart on #14. Somehow I miscounted and thought #15 was the last one and ended up giving it my all going 54/55. When I realized I had miscounted I scrambled to get my goggles back on and made the send off but this one was a mess but still came in at 58. Throughout the set I kept telling Tom I was going too fast to hold on and he kept telling me to hold on and not slow down which helped today. I was stoked with how well I did today but now we have to lower the send off time and this will make it even tougher. I am feeling really good in the water at the moment but I still have a lot to work on. Tom told my turns needed some work and I know when I get really tired like I did this morning I tend to breath after the first stroke off the turns which is obviously a big no no, but it's so hard when you are in oxygen debt like I was this morning. All good stuff and the thing that's so cool about swimming is that there is always something to work on.

    It was great swimming next to Mr Unruh the past couple of days. He is a great friend and a great competitor. If you read this Mr Unruh it was fun as usual and I look forward to swimming with you next time.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 12/29/2014

    by , December 26th, 2014 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    3 X 100 kick 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 moderate 2:00
    1 X 50 @ 100% 1:30
    Four rounds

    8 X 125 IM 2:15
    Rotate 50 of each in IM order

    20 X 25 :40
    3 fast/1 easy

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Week 117 - Friday

    by , December 26th, 2014 at 11:11 AM (After a long rest)
    We had a terrific day yesterday and my wife cooked an awesome Christmas dinner. I felt bad because I ate a big plate but was really full and could not go back for more and had to skip desert. I know we will be eating leftovers for a few days which is actually one of my favorite things about Christmas. I hate the build up to Christmas but enjoy the after effects for some reason. I think having a few days off work and eating like a king helps!

    Today we were back at the race pace work and I hurt pretty bad. I have felt a little congested all week and hope I am not fighting a cold or flu. My friend mr Unruh is visiting town today and tomorrow and it's always fun swimming next to him.

    Warm up
    400 free
    6x50 catchup on :45

    Main sets
    12x75 IM no free on 1:05
    16x50 free on 1min swum at 200 race pace finishing with a turn
    200 easy
    5x200 kick on 3:30 done as 50 strong, 50 smooth, 50 fast, 50 strong

    Warm down
    200 easy

    I felt my left groin on the breast portion of the 75s so ended up going very very cautiously on the breast holding :55s on the IMs. I felt strong during the race pace set and was able to hold :26s and :27s to my feet. I have been swimming strong on this set for a while now and I now go into this set very mentally strong as opposed to the 16x100s at 500 pace where mentally I still find this set a beast. The 200s kick were initially on 4mins but I came in on 2:50 on number one and reduced the send off to 3:30. I held 2:50-2:55 throughout and really worked the 3rd 50 of each 200.
    Swim Workouts
  4. Week 117 - Thursday

    by , December 25th, 2014 at 03:02 PM (After a long rest)
    We had a terrific morning exchanging gifts and hanging out with the kids. As usual my two were spoilt rotten but as always were very appreciative and I am fortunate to have have two terrific and special kids. My wife and I have had a no gift exchange for a few years but last year she broke it by having my nationals short course medals framed(which was pretty awesome) and this year she had my medals from world's framed(it would have been even more awesome if I had a gold in the center but alas it was not meant to be this time). My kids and I decided we were going to get Mum a stocking and fill it with fun things which I think she really enjoyed.

    After gifts we had a nice breakfast and then headed to the pool for a family swim. The perk of having a key to the pool is the ability to periodically sneak into the pool. We always make sure there is an adult on deck just in case! Today both my kids and my parents came to the pool and my kids did bombs off the boards while I took the opportunity for a short 2k swim; my mum who still coaches was our life guard. We all had fun and hung out in the hot tub at the end. A perfect chlorine family Christmas!

    400 swim with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    6x100 pull on 1:20
    6x50 swum as 25 free, 25 back on :50

    like yesterday my legs still hurt from Tuesday's weights but the swim helped enormously to loosen them off. Back home for lunch and a movie this afternoon and turkey dinner tonight. Should be a fun.
    Swim Workouts
  5. Merry Christmas!

    by , December 25th, 2014 at 01:26 PM (Maple Syrup with a Side of Chlorine)
    Linus gave Charlie Brown some great insight this day ...


    May you all enjoy a blessed day, remembering the past traditions that you have continued on today and the memories with family and friends that you are making now that will have a place in this day for many years to come.

  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/26/2014

    by , December 24th, 2014 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 100--reverse IM-- 1:50
    1 X 100 IM 1:50
    4 X 25--1 of each--:40 #4 on 1:20

    7 X 200 pull 3:20
    Descend 1-3/4-6--#7 best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 117 - Wednesday

    by , December 24th, 2014 at 12:21 PM (After a long rest)
    I had a great night of sleep but woke very sore in my legs as I thought I would after yesterday's weights workout. Today was our 12 days of Christmas workout and my daughters group, junior racers(11-12), racers(13-14) and the masters(oldies) swam the workout together. Tom decided that myself and one of my teammates needed a slightly modified version so on round 1 when everyone was doing a dive 25 we had to do an AFAP dive 100. Needless to say after doing this 12 times I was really pooped but as usual it was fun. Our pool is currently set up as 25 yds across the 50m pool with bulkheads separating two groups of 10 lanes with two narrower gutter lanes on each side. The junior racers and racers were on one side and we were on the other. The kids were in full spirits singing as they went, whereas most of the masters were too tired to even talk let alone sing, however the energy from the kids was a big help today and I believe everyone had fun.

    1x100 from a dive 500 race pace on 2mins
    2x50 kick on :50
    4x25 breast on :35
    5xbubble rings
    6x25 no breathers on :40
    7xcrunches on kick board
    8xbreast kicks on hand stand at bottom of the pool
    10xvertical fly kicks
    11xcannonballs from deck
    12x25 fly on :30

    like the song they were done as

    The hard part about this 2hr workout is that you are not half way until the end of round 8 and it feels like you are never going to end.

    I was able to hold 57s on the 100s from a dive until the last one and then I went a :54 which I was pleased with. This was a fun workout.

    Merry Christmas everyone.
    Swim Workouts
  8. Tues-Wed, Dec. 23-24

    by , December 24th, 2014 at 11:00 AM (The FAF AFAP Digest)
    Tuesday: Swim/SCY @ Sewy w/Jim

    Warm up:

    700 various

    Main sets:

    16 x 25 power kick to 15m then cruise @ :45
    100 EZ

    6 x 100 backstroke kick w/fins @ 2:00
    1 = cruise
    2 = fast last 25
    3 = last 50 @ 200 pace
    4 = cruise
    5 = all fast (53 high)
    6 = EZ

    5 x 100
    -- done as 75 smooth @ 1:15 + 25 fast @ :45
    100 EZ

    10 x 50 @ 1:00
    odds= fast @ 100 pace
    evens = EZ
    100 EZ

    Total: 3000


    That was my last swim for a couple days. I'm going to try to hit the gym today. Merry Christmas everyone!

    Wednesday quickie drylands:

    rehab ex
    good mornings, 85 x 4 x 5
    deadlifts, 85 x 4 x 5
    seated row, 70 x 4 x 8
    explosive leg press, 105 x 3 x 15
    rear delt fly, 65 x 3 x 12
    hip abductors, 110 x 3 x 5
    kneeling ab crunches, 150 x 3 x 8
    straight arm dips, 75 x 3 x 25

    Updated December 24th, 2014 at 01:40 PM by The Fortress

    Swim Workouts
  9. Week 117 - Tuesday

    by , December 23rd, 2014 at 07:59 PM (After a long rest)
    Last night I had a 90 minute massage and within 30 seconds the masseuse hit a knot which had me dribbling. My back and Lat's seem to knot pretty badly and she always seems to hit the knot so easily. After 90 minutes I felt like mush. I slept like a baby last night and felt ok when I woke up. Today was my first real get back at it work out in the weight room and I was incredibly sore and stiff after weights. I have not met with our strength trainer yet so did my own thing today. My intention is to have the aches and pains associated with getting back into the weight room out of the way AFAP. Today I worked on my legs and I always feel like mush but today was an especially good one. I think it's the fact that I have little muscle on my legs and when I work them I hurt so bad. Maybe everyone feels this way. My wife always says I have chicken legs!!!

    3x(leg press, leg curls, leg extensions, lunges, squats) with 10 reps per exercise and increasing weight per round, going 80%, max, fail.

    I read an interesting article and don't recall if I posted it here or not, but in it, it suggested starts and turns accounted for upto 40% of scy race and it recommended working on legs first in each weight workout so as to maximize the effort on leg muscles. It also suggested measuring your vertical jump each week and said this was a good way to measure the results of weight training. I was able to get a 19" vertical leap this morning which I believe is pretty pathetic but something I can work on. The article said that I would see the most improvement at the end of the taper which makes sense to me.

    400 free with snorkel
    6x50 catchup on :50
    4x100 kick on 2mins
    4x100 swim with snorkel on 1:20

    i felt much better after the swim than before the swim but I can tell I am going to be sore for the next couple of days.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 12/24/2014

    by , December 23rd, 2014 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Three rounds. Round 1 interval left, 2/3 right.

    10 X 50 kick 1:10
    1 X 100 swim

    1 X 100 IM 1:45
    3 X 50 stroke 1:05
    Four times through, 50's are choice--no free.

    4 X 300 pull or swim 4:30
    Negative split all 4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Monday, Dec. 22

    by , December 23rd, 2014 at 12:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy


    500 various
    100 scull
    10 x 25 shooters w/fsin @;45
    100 EZ

    Main Sets:

    Did a little speed work to not get rusty:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (25 AFAP + 50 EZ) @ 2:00
    100 EZ

    1 x 50 AFAP + 150 EZ

    Texas A & M kick set:
    3 rounds: (college kids did 5)
    1 x 75 kick @ 1:50
    1 x 100 kick @ 1:50
    1 x 125 kick @ 1:50, make it
    100 EZ
    -- I did all backstroke kick, Made the 125s by about 8 seconds

    extra 100 EZ

    5 x 50 backstroke kick w/fins, UW 15 m each length @ 1:00
    100 EZ

    Total: 3450


    I will be very happy when Pitt re-opens. I've been scrapping along the bottom on all my UW work. And yesterday the pool was very warm. Off to have a swim with Jimby!
    Swim Workouts
  12. Week 117 - Monday

    by , December 22nd, 2014 at 10:52 PM (After a long rest)
    Yesterday was a pretty easy day. The highlight of my day was going to watch the Hobbit with my wife and kids; we really enjoyed it. I headed to bed reasonably early and had a great night of sleep.

    Todays workout wa mainly aerobic sets but it made a nice change.

    Warm up
    400 free
    3x(2x50 drill on 1min, 100kick on 2mins)

    Main set
    100 free
    200 IM
    300 free with paddles
    400 IM
    500 pull with bouy
    400 IM
    300 free with paddles
    200 IM
    100 free
    All with 30 seconds rest

    Warm down
    200 kick
    200 easy
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 12/23/2014

    by , December 22nd, 2014 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    3 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick
    3 on 2:15
    3 on 2:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    Four rounds.
    100's: round 1 fly, 2 back, 3 breast, 4 IM

    12 X 100 pull
    3 on 1:30
    3 on 1:20
    4 on 1:15
    2 swim down on 2:00

    Swim Workouts
  14. Fri & Sun, Dec. 19. 21

    by , December 21st, 2014 at 08:25 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 50 fly drills
    50 EZ
    10 x 25 SDK @ 100 pace to 15m and cruise
    100 EZ

    Main Sets:

    Decided on a mega kick workout bc now my other shoulder is sore ...

    2 rounds w/fins:
    4 x 100 backstroke kick @ 1:45, hold under 1:05
    R1 went 1:04, 1:02, 1:02, 1:01
    R2 went 1:01, 1:03, 1:01, 1:01
    1 x 50 EZ @ 1:00
    8 x 25 kick @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    4 x 25 fast kick @ :30
    150 EZ

    Then did another 4 x 100 backstroke kick @ 2:00, hold under 1:00
    -- went :59, :58, :59, :58
    100 EZ

    Total: 3600


    Sunday: Swim w/Jim @ Sewy

    Warm up:

    700 various

    Main Sets:

    8 x 25 SDK to 15 m then cruise @ :45
    50 EZ

    8 x
    75 cruise @ 1:15
    25 fast @ 100 pace @ :45
    100 EZ

    8 x 25 SDK to 15 m then cruise @ :45
    50 EZ

    5 rounds w/fins:
    1 x 100 @ 1:30
    2 x 50 breath control
    -- I did the 50s as UW 15m+ each length

    100 EZ

    Total: 3300


    Jim and I were both beat today. He, from not taking a day off. Me, from a bout of insomnia last night. I just cruised almost everything today. I am better at cruising and staying in recovery mode than Jim. He can't help himself descending most sets. Hopefully, I can have at it tomorrow after cruising today. I am ahead of my usual schedule with tree done, gifts wrapped, xmas treats made. Just waiting for last minute gifts and getting ready for a xmas party we're throwing on Dec. 27. Busy times ...
    Swim Workouts
  15. Workout 12/20/14: morning

    by , December 20th, 2014 at 03:39 PM (Maple Syrup with a Side of Chlorine)
    Borrowed this idea from Karl's post in the forums ....

    12 Days of Christmas ... plus a bonus Hanukkah Set

    12. 300 Warmup: 200 Swim/100 kick
    11. Straight swim ... long and strong, focus on streamline
    10. 2 x 125 Pull
    09. Alternate easy/fast by 25 + 1 pushup or deckout
    08. 4 x 50 Quarter's Strong + 2 pushup or deckout
    07. 7 x 25 Burst and Cruise + 3 pushup or deckout
    06. 2 x 75 (pull/no free swim/drill) + 4 pushup or deckout
    05. Alternate skull/swim by 25 + 5 pushup or deckout
    04. 100 social kick (and sing!) + 6 pushup or deckout
    03. 75 choice (build by 25) + 7 pushup or deckout
    02. 50 push-pull with a partner + 8 pushup or deckout
    01. Sprint!
    (1950 yds)

    150 easy and out
    (Masters/Rec/2100 yds/75 min)

    Great practice to close out the end of the year! Everyone enjoyed the breakup of the distances and we did our best to sing and kick (at least, what we could remember of many classic Christmastime songs). With the kids on break until the end of the year, our usual Tuesday night practice has been bumped, and I will be working next weekend. A fun ending, complete with candy canes and chocolate snowmen to munch on from coach!

    We are hosting our annual family Christmas party later this afternoon, and might try to make it to the local theater for the high school's rendition of A Christmas Carol this evening.
  16. Week 116 - Saturday

    by , December 20th, 2014 at 01:55 PM (After a long rest)
    We had a small company gathering yesterday afternoon and on the way home I picked up Indian take out for dinner. This is my wife and I favorite food. The kids on the other handed wanted sub sandwhiches from Jersey Mikes, so I picked them up as well. After a fine dinner I fell asleep on the couch before being woken up and told to go to bed at 7:45pm. I am so so so sad when it comes to sleep; when I need it I take it.

    This morning I felt sore from weights on Thursday but was looking forward to seeing my team mates and my coach who I have not seen in person since my meets the past couple of weeks. I got a great reception on deck and Tom and I briefly chatted about the swims and the taper and he genuinely seemed really excited about my swims. One of my team mates who sometimes reads my blog said that workouts are much different when I am not there and someone else said they prefer them; obviously the implication was not for me to stay away but I did get a little chuckle. I have no intentions of staying away and the workouts are what they are! I really do have a supportive team and everyone understands how motivated and competitive I am and that's not going to change.

    Today we were back into our race pace work but we are building back which is what I need right now. I am going to arrange a time to talk to Tom over Christmas about the training program for Nationals. The race pace is here to stay, and the extra rest days are here to stay also. I want to add an extra yoga day to my routine and I also want to get with our strength coach and change our program up slightly. I think our routine is too much of a routine and the body adapts to the routine. I am thinking about working specific muscle groups on a routine basis but maybe adding some super sets or a variety of exercises into the program. Henry our strength coach worked at UCLA as a strength coach and I will talk to him. I will also do some reading on this area over Christmas.

    Warm up
    800 reverse IM twitch

    Main sets
    12x50 free with snorkel on :40
    8x100 on 2mins swum at 500 race pace
    8x100 on 2mins back swum at 200 race pace

    Warm down
    300 easy

    To my surprise I felt great during the race pace work today. I started out at 57 and held this until 5 and then dropped a second on each of the last 3x100s free ending with a 54!

    On the back set I started at 1:04 and then dropped to 1:03 and held these until #6 when I went 1:01 which I held on #6 and #7. The guy in the next lane said he was doing a 100 IM and I joined him on the last one. He is a good fly swimmer and we touched at 25 together. I pulled ahead on back and held the gap on breast. He tried coming back on the free but I was not letting him and I ended up with a 1:02 with him coming in a second or two back.

    Despite this all hurting it felt good in a sick way.

    After this I lifted for 30 mins. I am currently trying to get back into weights and lifting at about 2/3 of my weights before SPMS. At this point everything hurts! Today I did.

    2x(inclined bench, bench, seated row hands inside, seated row hands outside, military press, lay pull downs hands inside, lay pull downs hands outside, lower back extensions)

    After weights I did an hour of yoga. Today we focused on legs and lower back. It was awesome and I never thought you could do so many different exercises with a tennis ball to isolate muscles in your feet. Today's yoga in particular helped enormously and I have some great new stretches.

    I just read this good little article on 10 tips for masters swimmers I thought I would share.

    i thought it was pretty good.

    Updated December 20th, 2014 at 03:01 PM by StewartACarroll

    Swim Workouts
  17. Week 116 - Friday

    by , December 19th, 2014 at 09:12 PM (After a long rest)
    I slept like a baby last night but woke tired. We had a stand in coach today since Tom was in East Texas hunting. The workout was shortish stuff with some race pace.

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

    Main sets
    4x(2x25 breast on :40, 2x50 fly on 1min, 2x75 back on 1:10)
    100 easy
    16x25 swum at 100 race pace on :40 finishing with a turn
    6x100 kick with find on 1:20

    Warm down
    200 easy

    Not much to really write about today. I was holding 18s on the breast, 30-31s on the fly and 47-48s on the back. On the race pace 25s I was holding 12s. On the 100s kick I held 1:00-1:03s.

    I was was a little sore today and quite tired.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 12/22/2014

    by , December 19th, 2014 at 04:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 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 4:30
    8 X 25 sprint kick :40

    1 X 200 3:00
    4 X 50 descend 1:00
    Three rounds--choice.

    40 X 25
    20 fast :30
    4 easy :45
    12 fast :30
    4 easy(warm down) :45

    Swim Workouts
  19. 12|19|14 LCM

    by , December 19th, 2014 at 04:40 PM (Blog)
    150 drill with fins
    100 back with fins
    50 fly with fins
    400 drill with fins

    2 x 50 one arm free, fast, on 2:00 with fins
    • right arm 0:32
    • left arm 0:32

    200 drill with fins

    3 x 100 flutter kick on 2:30
    • 1:54
    • 2:25
    • 3:00
  20. Week 116 - Thursday

    by , December 18th, 2014 at 10:24 PM (After a long rest)
    I arrived home at 11pm and was out on my feet. I don't think I moved all night and was jumped about 10 feet when my alarm woke me. I had texted a few of my training partners to coordinate a time when we we're going to lift and swim. When I know I am going to be tired I text friends to confirm a time which then I use as a motivator to get my butt up; I hate letting people down.

    Today was was my first weight workout since my taper and I knew it was going to be painful and that's how it materialized.

    10 mins vasa swim bench done as 1:30 on :30 off x 5
    10 minutes of abs done as leg kick, crunches, leg extension, planks, leg kick x 2
    2x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside) round 1, 10 reps per machine, round 2, 8 reps per machine.

    Then i I swam for about 30 minutes and did
    400 free with snorkel
    8x50 catchup on :45
    6x100 swim with paddles on 1:20
    200 easy

    i felt better after the swim but as I write this I am sore and suspect I will be for a few weeks as I increase weight and add exercises.
    Swim Workouts