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  1. Week 161 - Monday

    by , October 26th, 2015 at 10:38 PM (After a long rest)
    I woke up with a sore throat this morning. I am hoping it's just allergies. Practice was tiring but I did ok. Today was not our normal Monday type workout and I was pooped but it did make a nice change.

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

    Main sets
    1000 free with snorkel with 7 kicks off the wall
    8x100 with paddles on 1:15 done as cruise 50, 25 afap, 25 cruise
    8x50 surf drill with a maximum of 6 strokes per 25 on 1min
    4x200 kick on 3:20
    6x100 IM on 1:45

    Warm down
    200 easy

    The 1000 seemed to take forever. I held 1:05 pace which is pretty good and was able to work the turns as instructed. The 8x100s I held :59s. The surf drill was really tough. Tom described surf drill as catchup with 10 kicks per stroke instead of 6 and I held 5 strokes per length. On the 200s kick everyone else wore fins. I held 2:48-2:50s. The IMs I felt pretty good and held 1:08-1:09s. Only a few more days until we start our drop taper for the woodlands meet.
    Swim Workouts
  2. Monday Oct. 26

    by , October 26th, 2015 at 06:37 PM (The FAF AFAP Digest)

    rehab ex
    straight arm dips, 90 x 3 x 15
    flutter kicks on bosu, 100
    russian twists w/plate, 25 x 3 x 25
    hip thrusters w/plate, 35 x 3 x 15
    deadlifts, 85 x 4-5 x 5
    kneeling ab crunches, 170 x 3 x 8
    HS hi row, 140 x 3 x 5
    med ball slams, 3 x 5
    knee tuck jumps, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00

    1400 EZ swim after


    I didn't go crazy in the gym today as I was pretty sore from yesterday's meet. I did force myself to do 30 minutes of foam rolling and yoga this afternoon. Swimswam just posted another article on why yoga is good for swimming.
  3. 10|26|15 SCM - still looking for a 3

    by , October 26th, 2015 at 04:36 PM (Blog)
    Warmed up with fins and snorkel

    5 x 25 fast fr (+25 easy fr) on 3:00
    • 0:15 (17 strokes)
    • 0:14 (16 strokes)
    • 0:14 (17 strokes)
    • 0:14 (16 strokes)
    • 0:14 (18 strokes)

    4 x 25 long fr on 1:00
    • 0:20 (12 strokes)
    • 0:19 (12 strokes)
    • 0:18 (13 strokes)
    • 0:16 (12 strokes)
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2015

    by , October 26th, 2015 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    We are currently doing meet prep for our SCM meet Nov 7/8. Yardage will also be reduced.

    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    10 X 50 1:15--choice
    #3-6-9 are fast--#10 is easy

    4 X 250 3:45
    Negative split all 4

    4 X 50 blocks
    Sprint 25 and turn, bring it back easy

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  5. Sprint Classic, Oct. 25

    by , October 26th, 2015 at 11:14 AM (The FAF AFAP Digest)
    I'm glad that I made the effort to go the Columbus Day Classic for some racing practice two weeks ago. While I still have technical improvements to make, I felt more prepared to race and my results were much better this time around. I had big drops in the 50 free and 50 breast, a very solid 50 fly and won The Battle of the Drop Dead Sprinters. And nary a scratch.

    50 fly, 26.41, 1st

    This race was well executed and I got off the blocks fast. My breakouts, often problematic, were very good. The only issue is that I finished the race with a foot to go, lol. I had to glide/kick in. But I was definitely correct not to take another stroke. I often swim the 50 fly at this meet and this is equivalent to my fastest time in October ... So I feel like this is an excellent start.

    50 free, 25.14, 3rd

    I went 25.8 two weeks ago, so this is a big drop. My glaring error in the race was that I breathed at the 2/3 mark on the first length again and felt like I had to take another breath at the flags to power the UWs. I'm like a pavlovian dog who's done it that way for so long that I'm on autopilot. I need to do some all out 25s and decide on a stroke count that will have me breathing at the flags instead. My Lochte turn was better this time around. I took 12 kicks on my back (instead of 10 before) and then 3 to spin to my belly and breakout. It felt really fast, so I think I will stick to this turn for the season. After the last couple years, I never really thought I'd get under 25 again. But this race makes me think that I can with a full taper and good execution.

    50 breast, 33.2, 1st

    I only had about 30 minutes rest before this race, but I popped out a good one. (Two weeks ago I was 34.0). Execution was about as good as it gets for me in breaststroke. I kept my stroke long this time. Unlike my other strokes, I don't have a fast turnover in breast. When I try to rush it, I seem to go slower. Super happy with this time.

    Battle of Drop Dead Sprinters, 1st

    I knew it would be a true battle with Fall W. She is the best sprinter in the 45-49 age group and the NR holder in the 100 IM. I figured I had the edge in fly and back and she had the edge in breast and free. I think I won by around .4 with a cumulative time of 51.08. I tried to get everything I could out of my starts and get off the blocks fast.

    25 fly, 11.64, 1st

    Whoa. I could not believe this time. A huge PR. I would have liked a snapshot of the 15 m mark as I took 1 more kick and 1 less stroke than usual. Perfect breakout, perfect finish, long strokes. Some of the guys were jealous of my time. This 25 probably won the Battle for me bc I had a .7 margin of victory.

    25 back, 12.96, 1st

    Very good. This might be my first time under 13 with electronic timing.

    25 breast, 14.78, 2nd

    This is a great time for me. Had a great start and was fast off the blocks.

    25 free, 11.70, 2nd

    Eh, botched this one a bit, and not my best time. I got off the blocks fast again, but had a really poor breakout and glidey finish. I find it a little amusing that my 25 fly was faster than this.


    So overall, I am very happy with the meet. My legs didn't feel as tired as at the last meet -- probably bc I had a few days of only easy swimming with not one fast kick or stroke. Interestingly, all of the 50s are under the current 55-59 NRs. I wish I was aging up before Nationals in yards ... My shoulders are sore from all the ballistic sprinting, but I am going to try to hit the gym today.


    Updated October 26th, 2015 at 01:25 PM by The Fortress

    Masters Swim Meets / Events
  6. Sun Oct 25

    by , October 25th, 2015 at 10:42 PM (Senior Sprinting)
    Saturday off


    10 pullups

    400 warmup
    3x6x25 on :35 (one fr, one fly, one kick 20/float in)
  7. 10|25|15 drylands

    by , October 25th, 2015 at 10:37 PM (Blog)
    Felt lazy today. Rough weekend of yardwork (sawing branches and a large beetle infested tree down), washing and waxing a well overdue daughters automobile, and 2 days away from the water.

    0.56 mi run (3:59)

    leg presses (barefoot) 1 x 20 x 450 (machine needs lubrication and has friction)
    leg curls 1 x 19 x 90
    side leg presses 1 x 10 x 50 ea leg
    one leg DL's 1 x 10 x 90
    back extensions 1 x 13 x 15
    leg push downs to the side on dip assist mach 2 x 10 x ??
    hip exercises 2 sets

    0.56 mi run/walk (interrupted by a water snake crossing road)
  8. 10/24/15

    by , October 24th, 2015 at 09:30 PM (Workout Swimmer)
    I am rather frustrated with myself - I've been burning the candle at both ends again, I suppose. I had a goal this week, of swimming Mon-Fri (AM's) so that I could take off today and do some painting around the house, without feeling time strapped. So what happens? On Tues nite, I must've gone to bed too late, plus I slept poorly, waking up frequently, so that Wed., coming home from work I was so hammered, I went to bed (on & off) at 6:30pm. (I felt so strange the last 5miles home, I was kinda dizzy, but I wasn't, and I knew I was exhausted, but I felt quite alert - it was weird.) Slept fairly well, but still felt off in the AM, so didn't go to the gym OR the pool. Swam a good set yesterday ~4000, and today I thought, I'd better sleep in, make sure I'm healthy. Piddled my day away, finally got to the gym around 3pm, and never made it to the pool.
    Spent some quality time with my oldest daughter, went out to dinner, and I'm thinking, I can do better! Swimming, or rather working out, on the weekends is always so pathetic for me!
    So I have Plan A, and Plan B:
    Plan A - attempt once again to swim Mon-Fri. This requires going to bed by 9pm, with eyes shuttered at 9:30.
    Plan B - if some unforeseen sleep deprivation or other disaster occurs, is to get up on Saturday like I would during the week, and if needed, TAKE A NAP in the afternoon!

    I can do this! Mind over Mattress!
  9. Week 160 - Saturday

    by , October 24th, 2015 at 07:41 PM (After a long rest)
    I again slept really heavy but woke up tired. We had more storms last night and despite not remembering waking up I wonder if I had a restless night. The drive to the pool was terrible with horizontal rain most of the way.

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

    Main sets
    8x50 drill/build by :25 on :50
    6x(150 free fast on 1:35, 100 IM fast on 1:25, 50 back on :35) 1minute between rounds
    200 easy
    4x100 DPS on 1:30

    warm down
    200 easy

    tom spoke yesterday about not doing the 16x100 set today. His age group kids did our main set yesterday and he really liked it. When I heard no 16x100s I was glad since I felt terribly stiff in the warmup. When he described the set however my heart sank. To say this was a hard set is an understatement! Several times throughout this set I almost stopped. I held 1:28-1:29s on the 150s, 1:10s on the 100 IMs and :32-:33s on the 50s back. This really really hurt. The rest of this workout was done in recovery mode. I had the shakes for about an hour after this workout.

    After the workout I was on deck coaching my kids at today's meet. My kids had some awesome swims with one of our 11 year old girls dropping :21 seconds on her 50 free, going :39 today. Across the board there were a lot of great swims and lots of high fives. I challenged one of my kids whose best time before today was 1:10 for the 50 back, that if he went :55 or faster I would let him push me off the high board fully clothed on Monday. Peyton went :54 and was high fiving and smiling as he got out the pool. It was awesome to see and it will be fun for everyone on Monday.
    Swim Workouts
  10. 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!
    Swim Workouts
  11. 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.
    Swim Workouts
  12. 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).
  13. Thur-Fri, Oct. 22-23

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

    1500 EZ


    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.

    # Sex Event Estimated
    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


    # Sex Event Estimated
    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:

    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)

    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?
    Swim Workouts
  14. 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
  15. 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)
    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

    Swim Workouts
  16. 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
  17. 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

    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)
  18. 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)
    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

    Swim Workouts
  19. 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

    Swim Workouts
  20. 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.