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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/24/13

    by , December 23rd, 2013 at 01:35 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 -fast/1 of each- :40 #4 on 1:20
    Three rounds

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. 12|23|13

    by , December 23rd, 2013 at 01:21 PM (Blog)
    Yesterday's drylands (25 min)

    One superset (without rest) x 5 of:
    1. deadlifts with rack bar held behind x 5 (135 to 275 lbs)
    2. track start incline sit-ups (arms apart and out at down / clamped together streamlined on the up) x 8
    3. haven't named it (static 90⁰ knee squat with streamlined arms while rolling the hips as reps) x 10
    4. mayurasana x 6 seconds

    Been doing #1 as my power dryland tool with much success since my connecto-skeletal (esp lower back) agrees with it.

    #3 teaches me to obtain lower body power from the more useful hips (rather than legs). Also stretches the ankles

    Today's swim

    7 x 50 FR/BK WF on 2:00

    • relaxed but stroke muscles felt the need of further recovery

    400 flutter kick as:
    (~10M AFAP Fr FK from push + mid-pool flip-turn + easy Bk FK to wall) x 20
  3. 12|21|13 The more I focus on turns, the more I screw them up

    by , December 22nd, 2013 at 10:32 PM (Blog)
    9 x 50 DFS free on 3:00
    • concentrate on form
    • ease into speed
    • did not accomplish a successful turn

    3 x 25 + turn hypoxic free on 3:00

    20 x 25 on 0:30 WFS
    • strong pushoff, SDK, and BO then kick hard into easy drill

    3 x 25 + turn hypoxic free on ??

    6 x 25 on 1:30 HUDKF WS

    150 HUDKF WFS

    10 x push-off glides for distance from 3' end
    • ~10M

    This day, with the DFS 50's on 3:00 I managed an easy 31 with much less effort than the day prior. The turn drills I did must have consumed any available speed. For now - on do the drill at the end of workouts, and avoid on recovery days.

    Got to get the turns calibrated down to a high speed, fully automatic and dependable performance, anytime, anywhere, at race-pace.

    Updated December 22nd, 2013 at 10:37 PM by __steve__

  4. Sun, Dec. 22

    by , December 22nd, 2013 at 08:37 PM (The FAF AFAP Digest)

    wide grip lat pulldowns, 75 x 3 x 8
    triceps press, 70 x 3 x 8
    good mornings, (65 ?) x 3 x 8
    explosive leg press, 160 x 3 x 15
    kettleball swings, 2 x 10
    preacher curl, 50 x 3 x 8
    hip abductor, 90 x 3 x 8
    glute isolator, 70 x 2 x 8 each leg
    seated calf press, 80 x 3 x 8
    box jumps, 10
    captains chair leg raises, 3 x 15

    Swim/SCY @ Sewickley

    Jim and I were both there doing recovery workouts. I hopped out after 2000, and he carried on.


    I think the DOMS are already setting in! Hope I can get in a quality workout tomorrow before the holidays.
  5. COR Classic Day 2

    by , December 22nd, 2013 at 03:02 PM (After a long rest)
    Still no speed today but definitely a better day. I am always my own worst critic, but after looking at my splits from yesterday I can take away that I was consistently slow as opposed to dieing. On my 200 yesterday I was out in 26 and then held 28.4s on all other 50s. So despite these being slow I have some pace endurance which is very encouraging pre taper.

    I started the day at the pool by being told that the meet officials had pulled me from the 1650 because they would not use my USAS 1000 time as a seed time. It really sucks because I was looking forward to getting a good time under my belt. I have not yet swum a 1650 since being back. I swam a 1500 at the end of a LCM meet this summer and was looking forward to this race.

    So today's program was the 500 and 100 free. If I had known I could not swim the 1650 I would have entered the 200 back, but alas just the two swims today.

    On my 500 I dropped 4 seconds from the meet last month and did a 5.03.x. Like yesterday, not what i had hoped for but definitely nothing to complain about based on where i am with training. I was out through 200 at a good pace but my tempo dropped a little the rest of the way but still held 30. Mids and highs. At 300 I felt very short of breath and was almost hyper ventilating, but this passed quickly and by 350 felt good again. Nothing in my splits shows this but it felt weird.

    There was a big gap between my 500 and my 100 but I warmed up again before the 100 and despite being a little stiff and a little tired generally felt pretty good.

    I went 50.36 on my 100 with my first 50 split being 23.95 and my second being 26.41. I started to tied up at the end of the 3rd length but held on. My second 50 was a little slow and despite my time being slower than last month I was pleased with this based on the rest of the meet and more generally where I am in my training program.
  6. COR Classic Day 1

    by , December 22nd, 2013 at 07:12 AM (After a long rest)
    Friday proved to be a very long day starting with my swim before heading to the airport and ending with a couple of hour flight delay courtesy of American Airlines. I had a decent nights sleep but was sleepy when I woke up and was not feeling great, but surprisingly did not feel totally bad either. My daughter was swimming the meet also so it was great getting ready with her and also sitting with her pool side(although I kept my distance so she could still hang out with her friends without feeling awkward).

    This was the rescheduled version of this meet that got moved due to the ice storms that hit Dallas over Thanksgiving. Due to the shorter schedule(1.5 days instead of 3) I did not do any of the back events.

    200 free - 1.51.x I was very disappointed with this and just had no speed at all. I was aiming to break 1.50, so was disappointed. I was out in 54 high which is too slow to go under my target. I just had no speed and suspect I set my expectations too high for this meet.

    50 free - 23.08 five of us tied on this time across heats with myself and another in my heat. I did not feel bad on this one but again did not have any speed, and just felt very sluggish.

    Today I have a long program swimming the 500, 100 and 1650. Today is a new day and I will swim a good meet today!
  7. Saturday 12/21/13

    Saturday 12/21

    "Chesapeake Elite Meet Day 3"

    50 FR - 23.07

    I had a bad flip-turn and finish on this race. As soon as I climbed out of the water and saw the time, I wanted that race back. Frustrating to go a time you can normally do in practice on any given day!

    200 BR - 2:13.38 (29.83/33.52 [1:03.35] 34.56/35.47 [1:10.03])

    I faded down the stretch more than I expected. My stroke just unraveled. I think my nagging knee pain over the past few weeks is partially to blame. Not directly during the race, but the pain made me cut down my breaststroke training during the crucial pre-taper and taper period. I think I need to just use the next month to get it healthy and then work in practice on keeping my form when I am broken down...not mentally checking out of the race when it comes to the little things.

    Total: 5000 (ish)
    Swim Workouts
  8. Solstice workout

    Another scy workout with PCST Masters today—unseasonably warm air temps (in the 70s at 9 am) and windy skies signaled an approaching storm system. I enjoyed the warm sunny weather and tried to remember to adjust my backstroke turns in the windy conditions during the following:

    500 scy warmup

    5 x 100 BR/FR combo (25/75, 50/50, 75/25, 50/50, 25/75) @ 1:45

    400 IM drill
    100 easy
    400 rev IM drill [50dr/25k/25 perfect stroke]
    100 easy

    2x thru
    100 FR sprint @ 3:00 [1:15, 1:13]
    2 x 50 FR sprint @ 1:30 [34,33,32,32]

    300 IM kick

    400 swim + play [I did lots of backstroke and sculling on my back here, watching the clouds race through the sky.]

    It’s supposed to storm all day tomorrow. The pool is closed on Sundays anyway, and it’s been too wavy to swim out in the gulf. My project for the day will be making dressing and ambrosia for Christmas dinner, so I’m glad it will be a good day to stay inside and cook and sing along with carols.
  9. Saturday, December 21, 2013 500 Mile Club

    by , December 21st, 2013 at 07:26 PM (Fast Food Makes for Fast Swimming!)
    I got my Nike suit today...well, I qualified for my free gift from the GTD program at least.

    500.29 miles swum (=880,517 yards, =805,145 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2013 results.
    ! Most recent milestone achievement: 500 miles on 12/21.

    I swam with 4 others today in the YMCA lap lanes, and we circle swam! It was organized at least. Two of the guys couldn't exactly keep up with what Damon and I were doing, but they held up pretty good.

    Warmup (we all did something different)

    I did:
    500 Free
    100 Kick w/ board
    400 Free Pull

    At this point I told everyone to decide on something around 500 yards or so, and we'll do it. Made the intervals work for a majority of us. Tony was a bit out of shape, so anything past the warmup was tough for him. Jeff doesn't have the formal swim team training, so he just does his best. Damon is just a year or more out of swim team shape, but he can lifeguard like the best of them!
    Damon's set:
    3 x 100 Free @ 1:45 Fast Pace (went 1:03/1:05/1:05)
    2 x 100 Free @ 1:30 Faster Pace (went 1:04/1:04)
    1 x 100 Free @ Fastest Time (went 1:03)
    I had fun with this. I can't do this on my own for some reason, but with the group it was easier to go faster.

    Tony's set: (Tony and Jeff used fins, Damon and I no fins)
    5 x 50 Kick w/ board @ 1:00
    1 x 100 Kick w/ board Fast @ 2:30
    5 x 50 Kick w/ board @ 1:00

    My Set:
    1 x 100 Free @ 1:30
    2 x 75 Free @ 1:05
    3 x 50 Free @ :50
    4 x 25 Free @ :25
    This was just a semi-short rest mini endurance set. Felt good.

    Jeff's set:
    200 Free @ 3:30
    100 Breast Fast @ 2:00 (I went 1:20) - not sure if that was fast, but it was my first breaststroke in a while
    200 Free @ 3:00

    3300 Yards

    This yardage carried me over the 500 mile distance for the year. That was all I wanted to get. Now it's just get in shape for my 200 Flys in a couple weeks.
  10. Sat., Dec. 21

    by , December 21st, 2013 at 05:58 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y w/Jim

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    2 x 50 burst + cruise

    -- I would have like to do more, but Jim was ready to start.

    Main Sets:

    The mid-distance swimmer and the sprinter swimming together ...

    Jim did 20 x 100 free @ 1:30, descend in sets of 5

    I did 20 x 50 @ 1:30 done as
    2 x (4 x 50 IM order + 1 x 50 EZ)
    -- was really tired after the first 10 so switched to
    10 x 50
    odds = fast @ 100 pace, IM order
    evens = EZ
    + 2 x 50 EZ

    8 x 50 (Jim cruised, I kicked)
    25 fast flutter kick w/zoomers + 25 EZ

    100 EZ

    Total: 2400


    Whew, short but hard workout. The 12x 50s @ 100 pace were nothing to sneeze at. Jim and I were mulling over meets for the spring. We were considering Canadian Nationals in mid-May. I was hoping it was SCM, but I see it's LCM ...
    Swim Workouts
  11. 12/21/13: morning

    by , December 21st, 2013 at 02:08 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning, and given the Yule Time season I thought that this fun workout posted this week to the USMS main page was would be a great one for the team. You can find it and other sets at:

    The Grinch Stole my Practice
    Fellow marathon swimmer and Turkey Trot (Not) participant, Bill Shipp of Mitchellville, Md., has a special 3,000-yard holiday-themed workout: a fun concoction of swimming and holiday references with lots of sprinting (bah humbug!).

    Chestnuts Roasting: 600 warm-up I did 800

    Grinch’s Lament: “Their mouths will hang open a minute or two, Then the Whos down in Whoville will all cry, ‘Boo Hoo!’” I did fly, others had stroke option

    5 x 100:
    » 25 fly, 75 free
    » 50 fly, 50 free
    » 75 fly, 25 free
    » 50 fly, 50 free
    » 25 fly, 75 free

    Reindeer Games, aka Speed Work: Coach Comet announces, “My job is to make bucks out of you.”

    1 x 100 all out on 3:00
    2 x 50 all out on 1:30
    1 x 100 all out on 3:00
    2 x 50 all out on 1:30

    When you feel like slowing down, just remember, Santa’s sleigh is moving at 650 miles per second—that’s 3,000 times the speed of sound—to deliver all those toys in one night. How fast are you going? That’s right, not fast enough. Keep going.

    Bumbles Bounce: Rudolph: “But you fell off the edge of the cliff.” Yukon Cornelius: “Didn’t I ever tell you about Bumbles? Bumbles bounce.”

    Streamline push off the bottom. Butterfly kick out of the water as high as you can go. Hold it. Repeat 10 times.

    Grinch's Reprise: “And what happened then...? Well, in Whoville they say that the Grinch’s small heart grew three sizes that day!”

    300 social kick

    Coach Ebenezer Scrooge’s Set: “If they’d rather die, then they had better do it and decrease the surplus population.” I did this solo

    1 x 400 IM (rest 5 seconds on each 25 fly)
    100 easy
    1 x 400 reverse IM (nothing says Scrooge like a 400 reverse IM)
    100 easy

    Joy to the World: Linus: “And the angel said unto them, Fear not, for behold, I bring unto you good tidings of great joy,” because the workout is over after this warm down!

    200 cool down
    (Masters/Rec/I did 3200 yds/90 min)

    This was a great workout! The water was hot so we took our time, doing the Lament on 2:10. My fast efforts on the Reindeer Games were not all that fast, but I changed up strokes. No one else wanted to join me on the Scrooge set, so I saved that little gem for myself for the end of practice. Plans for the rest of the day include relaxing some more and making some cookies for the neighbors.
    Swim Workouts
  12. Skipping the meet today

    by , December 21st, 2013 at 07:53 AM (Mixing it up this year)
    The fever started late yesterday so I am staying in bed. I am not even going just to watch my kids swim. This is a first.
  13. Friday 12/20/13

    Friday 12/20

    "Chesapeake Elite Meet Day 2"

    Today was definitely the toughest day of the meet for me. I swam the 100 BR and 100 FL, and due to my high seed in the breaststroke and low seed in the butterfly, I had ~ 20 minutes between events. As such, I never really warmed up for the 100 FL, so much as finished my warm down from the 100 BR and then got up to swim.

    100 BR - 1:00.46 (28.43/32.03)

    I have been trying to break the 1:00 barrier for 10 years now. It is beginning to seem like the speed of light: I can get close to it but never quite reach/surpass it! All three turns were poorly executed (you ever been to a pool where there isn't a "T" at the end of the pool so much as a break in the solid line and then a small dash? Always throws my stroke count/turn timing off!), which I think affected me not breaking my barrier. However, my coach pointed out I shortened up really bad in the last 12 yards.
    Enough with the negatives though, I should have opened with "lifetime best". Last time I dropped time in this event was at this same meet back in '09. I was happy to still be going best times in my best events! I was a little bummed I didn't get a second swim with that time. 4 years ago, my 1:00.58 placed me 17th in prelims. Last year, that 1:00.46 would have gotten me into the B final at 16th. This year, it was only good enough for 27th. This meet got so much faster!

    100 FL - 54.89 (25.58/29.31)

    I was out pretty smooth, but the last 30 yards were a struggle and I felt the effects of the short turnaround. My best is from this same meet in 2009, with a 54.19.

    Total: 5650 (give or take)
    Swim Workouts
  14. Dec 19, 2013

    by , December 20th, 2013 at 09:48 PM (Trying to Train Smarter, Not Just Harder)
    Tired tired, achy shoulders, blame it on the weights, and workouts have been a challenge.

    Biorhythms theoretically maxing out in physical & emotional, and I do feel pretty happy, but I've been pushing myself in so many areas, that it's hard to tell if I'm on the up physically or not! The fact that I can do weights 3 x a week, and pull off 5000 SCY on a regular basis, and even did 6200 on Wed, must say something. (That I'm an idiot, most likely)

    This morning was tough, and I'm trying to work hard enough on the main sets that's I'm nearly sick.

    500 back/free
    300-200-100 pull w/10 sec rest btwn ea distance
    250 kick
    9 x 100 @ 1:20; 6 beat kick on last 50 of the last 3 100's
    100 EZ
    9 x 100 @ 1:20; 6 beat kick on last 50 of 3, 6, 9, descend 1-3, 4-6, 7-9
    200 EZ
    4 x 125 pull @ 1:50
    3 x 300 breast/free
    250 kick
    150 EZ
    Total: 5200

    Gonna take tomorrow off from the pool, got weights, then painting my porch, and lots of wrapping of packages in pretty paper - so that will be workout enough.
  15. 12|20|13 back to reality

    by , December 20th, 2013 at 06:53 PM (Blog)
    750 warmup

    40 x 15.5 on 0:30 TD

    6 X 50 free on about 3:00 quite fast
    Maybe a 31 for the fastest, but last one was 34.

    The overconfiident euphoria from wearing a fast suit has now dwindled to the painful reality of swimming a low 30 50 fr my workout. Maybe the turn drills burnt up all of my speed- would like to think that. But my practice times felt crappy
  16. No lords aleaping in today's countdown

    I enjoyed a short but fun workout today with the midday swim crew at the sunny PCB pool. Here’s how it went:

    500 scy warmup

    Broken 1650
    11 lengths [odd lengths FR, even lengths fl-bk-br-bk-fl]
    10 lengths [skskssksss]
    9 lengths [fl-fr-fl-bk-fr-bk-br-fr-br]
    8 lengths [200 IM]
    7 lengths [sksksks]
    6 lengths [fl-fr-br-fr-bk-fr]
    5 lengths [fr-bk-fr-bk-fr]
    4 lengths [100 IM]
    3 lengths [warmdown]
    2 lengths [warmdown]
    1 length [warmdown]

    We took :20-1:00 rest in between each swim, and I enjoyed thinking of different patterns to do on each on.
  17. Week 64 - Friday

    by , December 20th, 2013 at 03:54 PM (After a long rest)
    My parents bags finally arrived on Wednesday night at 10.30pm so one less stress. I just need to get another 100 other things off my plate.

    I ended up being able to grab a short swim last night and did a short 2000scy stretch out swim. I did not feel particularly great. In particular my free seemed out of balance and not smooth at all.

    500 free
    6x50 catchup on 45
    10x100 free on 1.20 holding under 1.05
    200 easy
    Total 2000scy

    I had an out and back meeting in Phoenix today and was on a 7.40am flight from Dallas to Phoenix. Long story short I swam at 4.30am for about 50 minutes before heading to the airport. I felt a little better than last night but not by much.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main set
    2x(2x200 on 2.20, 4x100 on 1.10, 8x50 on 35, 16x25 on 20) pull focusing on DPS

    Warm down
    100 easy

    Total 4000scy

    I held 1.05 pace on the main set.
    Swim Workouts
  18. Friday, Dec. 20

    by , December 20th, 2013 at 03:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    600 various
    100 scull
    8 x 25 shooter w/fins @ :45
    50 EZ

    Main Sets:

    Did a modified set from the HIT forum:

    3 x through:
    4 x 25 descend (R1 = free descend, R2 = smooth fly, R3 = breast descend) @ :30
    4 x 50 free w/paddles descend @ 1:00
    1 x 100 kick, negative split, faster each round
    4 x 25 back kick, descend to 100 pace @ :30
    R1= 50 EZ, R2 = 100 EZ, R3 = 150 EZ

    200 various farting around trying to decide what to do ..

    6 x 50 breast/free @ 100 pace @ 1:30
    150 EZ

    Total: 3400


    My mind is not really on swimming right now. I have the holidays on the brain and trouble concentrating. At least I'm in the water!

    Article on why training more during the holidays is not a good idea:
    Swim Workouts
  19. Thursday 12/19/13

    Thursday 12/19

    PM only SCY

    "Chesapeake Elite Meet Day 1"

    The only race that I had today was the 50 FL on the 200 medley relay. Our breaststroker had a short stroke finish which caused me to start way late (the other alternative would have been leaving way early). My split was 24.62 but I was left wondering "what if...?"

    ~ 3500 warm up and warm down

    Total: 3550
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/23/13

    by , December 20th, 2013 at 01:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    Three rounds. Round 1 intervals left, 2-3 right.

    10 x 50 kick 1:15
    1 X 100 swim

    1 x 100 IM 2:00
    3 X 50 stroke 1:15
    Four rounds.
    50's: 1 round of each IM order

    4 x 300 pull 4:30
    Negative split all 3.

    WARM DOWN: 4 X 50 easy

    Swim Workouts