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  1. 5|12|14scm

    Attempted LCM this late morning before work, pool under maintenence until 16th. Drove to the SCY one (with blocks) recently opened last week - closed on Mondays
    Wasted an hour

    DB cleans with a hop

    • 10 reps each with 25, 30, 35, 45, 50lb DB's
    • 8 reps with 55lb DB's

    10 x 25 hypoxic on 1:00

    • 17s

    8 x 25 on 1:00 (fr - dr - fk -dr order)
    • frees - 15 - 16
    • kick - 20, 21

    25 x 50 on 1:30 slow swimming and drills

    Updated May 12th, 2014 at 09:31 PM by __steve__

  2. Monday, May 12

    by , May 12th, 2014 at 03:50 PM (The FAF AFAP Digest)

    Weekend Drylands:

    I had meant to get to the gym this weekend, but instead Mr. Fort and I spent the entire weekend landscaping/gardening. I can't remember when I last did so much manual labor ... Anyway, that definitely counted as weights. I could really feel it in my shoulders and lower back today.

    Swim/SCY/Solo @ Pitt


    600 various
    3 x 50 scull w/agility paddles
    3 x 50 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ) @ 2:30
    extra 50 EZ

    5 x mixed up 200s w/fins
    1 x 75 stoke @ 200 pace
    :15 rest
    1 x 25 shooter
    1 x 25 EZ
    1 x 25 fast stroke
    1 x 50 EZ

    100 EZ

    2 x (4 x 25 fast kick w/fins @ :30 + 100 EZ)
    -- I just hit a wall here and couldn't really do any more.

    200 EZ

    Total: 3350


    Didn't to too much AFAP work today bc I was too sore from the weekend. The shooters in the main set were really hard. My hypoxic work has taken another hit with the bronchitis and allergies.

    I posted a pic on FB. Today there were only 3 swimmers (including me) in maybe 15 lanes at rec swim, and that's how it often is. That's Pittsburgh for you ...
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/13/2013

    by , May 12th, 2014 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    4 X 150 2 on 3:00 2 on 2:45
    1 X 300 5:15
    4 x 100 1:45
    1 X 400 --

    1 X 200 kick + 100 swim

    1 x 100 moderate 2:00
    1 x 100 fast 2:15
    1 x 50 moderate 1:15
    1 x 50 fast 1:30
    Three rounds, choice.

    3 X 400
    #1: IM on 7:15
    #2: Stroke/free by 50 on 7:15
    #3: free/negative split

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  4. Monday May 12, 2014

    by , May 12th, 2014 at 08:59 AM (Trying to Train Smarter, Not Just Harder)
    Really glad Mother's Day is over. This was possibly the most stressful Mother's Day I've ever had, and I'll just leave it at that.

    Friday's workout was rather pathetic - I wasn't feeling too good - too much caloric deprivation, I think, or not. I just had no energy & I don't know what else to blame it on. Today was MUCH better.

    400 back/free
    2 x 400 Pull
    3 x 100 kick @ 2:00
    100 easy
    5 x 200 @ 3:05
    100 easy
    16 x 25 drill/swim on :30
    200 easy
    2 x 500, first one w/buoy only, second with fins and paddles only - descend & neg split (racing Bill)
    6 x 50 sprint first 25 @ 1:00
    200 easy

    (5000 LCM)

    Updated May 13th, 2014 at 08:44 PM by Celestial

  5. A great distance workout today, key word descend!

    by , May 12th, 2014 at 07:48 AM (Mixing it up this year)
    Took a good warm up but did get in a great distance workout, even with my apparent lopsided stroke. My right arm is considerably weaker than the left as I proved on Saturday.

    500 free
    500 free kick w/zoomers

    3 times thru descend by round w/paddles & bouy
    200@3:00 free went 2:51, 2:44, 2:38
    2x100@1:30 free went 1:24, 1:24, 1:21, 1:21, 1:19, 1:18
    2x50@:45 free went 43, 42, 41, 41, 39, 38

    500 free kick w/zoomers moderate speed
    400 free w/snorkle nice and loose
    100 free kick

    Total 3500 yards
    Swim Workouts
  6. 32 minutes Mother's Day SCM

    Happy Mother's Day, Moms!

    30 x 12.5 DFS free on 1:00 (then 12.5 easy kick on back)
    • only start after watch reads xx:00 for consistency
    • moderate launch force (to save foot, skin and joint health)
    • quick B/O to stroke transition
    • glance at wristwatch once marker is straight down in view
    • 7's and a 6 sec AFAP final one

    100 easy

    Weights yesterday
    5 sets of DB bench
    • progressively worked up to 15 reps with 60 lbs

    5 sets of Lat rows each arm
    • progressive resistance, 10 reps each

    5 sets of single arm DB shoulder press
    • progressive resistance, 10 reps each
    • try to throw weight on last heavy ones

    5 sets of leg curls
    • this area is by far the weakest muscles groups I wear, especially my right leg having ancient knee damage

    3 sets of bent over rows with one leg back
    • both legs straight, one down supporting weight, the other leg parallel to floor and inline with head and torso
    • also try to keep pelvis flat and parallel
    • works balancing muscles rarely engaged in such a way and to such an extent

    5 sets of DB curls

    4 sets of tricep stuff

    Updated May 11th, 2014 at 04:31 PM by __steve__

  7. Saturday 5/10/14

    Saturday 5/10

    AM only LCM

    "Spring Splash Invitational Day #2"

    So I couldn't swim on day 1, so I came into the meet today and really mixed up my events,doing the 200 FL and 200 BK.

    200 FL - 2:46.94 (1:11.42/1:35.52) - The splits speak for themselves. Started off feeling smooth, maybe pushed my tempo a little bit on the first 75. However, after the second turn things started to unravel. First, I lost my arms. Then my legs gave out (I lifted heavy legs yesterday). Finally, at the third turn, my core gave out. I literally felt like I had just done 10,000 abs and then tried to sit up. The last 50 took FOREVER. I really only swam this because I noticed there wasn't even ten swimmers on the top 10 list last year for my age group!

    200 BK - 2:45.92 (1:21.48/1:24.44) - This swim was a little better than the 200 FL. I have not swam a 200 BK LCM or SCY in probably 15 years (at least). My last time I remember having in the 200M BK was a 3:00.xx, so I cracked the 3:00 barrier AND dropped basically a second for every year I had not swam it! I had no legs after the first 50, but I really just tried to focus on my catch and my underwaters off the turns (which were pretty good until the last turn). Again, I swam this mainly because there were less than 10 people in the top ten last year. I would love to say I got onto the list in what could be my absolute worst event!

    ~ 2600 warm up and warm down

    Total: 3000
    Swim Workouts
  8. Saturday at the Y 87 degree bath

    by , May 10th, 2014 at 09:15 PM (Mixing it up this year)
    Yes it was hot today. Just went easier.
    Large difference between left and right arm.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles &bouy
    5x50@1:15 rt arm only free w/paddle held 1:05
    200 free kick
    5x50@1:15 lt arm only free w/paddle held 56
    200 free kick
    5x50@1:00 free paddle on rt hand 4 kicks on paddle hand
    200 free kick
    5x50@1:00 free paddle on lt hand 4 kicks on paddle hand

    Total 3100 yards
    Swim Workouts
  9. Friday 5/9/14

    Friday 5/9

    AM only LCM + Weights


    300 swim
    300 pull w/ buoy + paddles + snorlkel
    200 swim
    200 kick w/ board + fins
    100 swim
    100 I.M. drill

    5x100 @ 1:25 AE
    8x25 @ :30 V.S.
    100 EZ

    Total: 2000


    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    1x10/2x15 single leg glute (90, 110, 110)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    2x(3x10) "empty cans" (10, 10)
    Swim Workouts
  10. Week 84 - Saturday

    by , May 10th, 2014 at 01:32 PM (After a long rest)
    I woke pretty early this morning and got to the pool early to allow a friend of mine in early since she had an end of semester nursing exam and had to get out early. I felt sore and stiff but definately better than I have the rest of the week.

    Warm up
    400 free with snorkel
    10x50 catchup on 50

    main set
    6x100 kick on 2mins
    4x(4x50 on 1min descend 1-4)
    6x100 drill focusing on hand entry with snorkel on 1.50
    4x(2x50 with fins round 1&2 on 40 round 3&4 on 35, 2x50 with fins round 1&2 on 35 round 3&4 on 30, 2x50 back on 1min)

    warm down
    200 easy

    total 4400LCM

    On the kick set I was holding 1.42-1.43 throughout. On the descending 50 set I was going 35,33,31,29 except the last 50 where I went 28. On the last set with fins I made the set except the very last 50 where I went 31.

    After the the swim I lifted and focused on mapper body. I did my normal 3 rounds with 10,8,6 reps per round and lifted at 80%, max and fail by round.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside)

    2x5mins with 1min between rounds on the vasa swim trainer.
    Swim Workouts
  11. Workout 05/10/14: morning

    by , May 10th, 2014 at 12:45 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Kick/200 Pull/100 IM drill
    8 x 50 on 1:15 (1->4 even split, 5->8 neg split)

    2 x Breath control set
    - 250 Fr (25 breathe 6/50 breathe 5/75 breathe 4/100 breathe 3) <- I did extra 100
    - 50 choice swim (did fly)
    - 50 kick

    12 x 25 as group (6 of us)
    - Swam in the middle two lanes, start on one end of line and rotate through, leaving together and learning to be comfortable with traffic

    1 x Breath control set
    200 IM drill warmdown
    (Masters/Rec/2950 yds/90 min)

    Busy week is now in the rear view mirror. I was able to get my research paper finished and survive some busy days at work. There was a youth event that I helped out at last night with one of the kids from the college at an area church, then went I took the boys to Men's Breakfast early this morning before swimming.

    I'm starting to transition into open water training and the focus today was breath control and then some fun 25's to get used to some bumping around a la race start. The group had a good time with these.

    Now I'm off to do some yard work and then be free tomorrow for whatever my wife would like to do. Happy Mother's Day to ALL of you ladies out there - even if you don't have children of your own, each of you serves as a source of help to the people around you with your encouragement. Thank you
    Swim Workouts
  12. 5|9|14 LCM

    10 x 50 free on 2:00 - 3:00
    41 took 3 breaths
    37 took 3 breaths
    33 took 4 breaths
    36 breathed alot
    35 "
    33 "
    34 "
    35 "
    33 fins
    30 Fins

    Descended 3 with breath control, another 3 with enough air, could not descend despite the effort and wore fins to get speed where it should be.

    Not really a good approach to prepare for LC speed I suppose, but good for LC stamina.

    Updated May 9th, 2014 at 11:58 PM by __steve__

  13. Friday, May 9

    by , May 9th, 2014 at 04:09 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    I forgot to do bursts!

    I did what I consider a sprint conditioning set today:

    12 x
    1 x 50 @ 100 pace @ 1:00
    1 x 25 AFAP @ :45
    1 x 50 EZ @ 1:15

    -- 100 EZ after each set of 4
    -- did 1 round back, 1 round breast, 1 round dolphin kick
    -- no SDKS or pullouts on the AFAP 25s
    -- that's 900 yards of race pace work in a pretty short amount of time

    6 x 25 w/parachute & paddles
    100 EZ

    Total: 3250


    Happy Mother's Day weekend to all swimming moms!
    Swim Workouts
  14. Workout 05/09/14: noon

    by , May 9th, 2014 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    2 x
    - 100 kick, 200 pull w/ buoy, 300 swim with AP
    (free on first round, mixed in half back on the second)

    10 x 100 FR, as:
    - 2 each on 1:20, 1:25, 1:30. 1:25, 1:20

    200 loosen and out
    (Solo/Rec/3000 yds/50 min)
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/12/2013

    by , May 9th, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    6 X (3 X 50 1:05
    Alternate 50's: build--fast--easy

    4 x 100 kick 2:15
    1 X 50 swim


    4X (3 X 100 2:15
    Alternate 100's: build--fast--easy

    WARM DOWN: 4 X 50 easy

    4200 Y/M
    Swim Workouts
  16. Wed-Thur, May 7-8

    by , May 9th, 2014 at 09:32 AM (The FAF AFAP Digest)

    Wednesday Drylands:

    RC/scap ex
    wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    hip abductor 100 x 4 x 6
    explosive double cable push press, 35 x 3 x 30
    extreme angle goblet squat on stacked steps, 60 x 4 x 6
    kneeling ab crunches, 110 x 2 25


    Thursday: Swim/SCY/Solo:

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
    -- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
    100 EZ

    4 x (broken 75 AFAP + 125 EZ)
    -- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
    -- had to get out to pick up Lil Fort

    Total: 2800


    It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!

    I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.
  17. Long Course Friday

    by , May 9th, 2014 at 09:21 AM (Mixing it up this year)
    Had to share today since there was only one lane. Vertigo still an issue so not many flip turns.

    500 free
    500free kick w/zoomers
    10x50@1:00 free w/strapless paddles & bouy
    5x100@2:00 free w/snorkle maintain good kick
    500 free kick w/zoomers
    2x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    100 free EZ

    Total 3000 meters
    Swim Workouts
  18. Week 84 - Friday

    by , May 9th, 2014 at 08:49 AM (After a long rest)
    I fell asleep on the couch last night around 7.30. My wife(she is a saint) woke me shortly after 8 and told me to go to bed. Instead I helped put the kids to bed. I am heading to Korea on Sunday so won't get this opportunity next week and really enjoy reading or watching videos with my kids for 30 mins before lights go off. My son is the reader and my daughter likes to listen to a few music videos. This week she has been on a Freddie Mercury of Queen rage. The past two nights we have watched the same live aid performance(which is pretty darn awesome). I almost fell asleep watching the video last night but my daughters twitch woke me up.

    I slept heavy and was tired when I woke up this morning. To be honest, I was feeling sorry for myself ahead of practice today. I have been sore all week and was not expecting much today. To my pleasant surprise I felt pretty good during the warm up and felt decent throughout today's workout.

    I ended up being able to tie my snorkel head band into a knot and used my snorkel as usual during the warm up.

    Warm up
    400 free with snorkel
    10x50 catchup on 45

    Main sets
    8x100 drill swim by 50 on 1.30 with snorkel
    4x(2x50 on 33, 100 back on 1.20)
    Descend by round on 1.20 base with instructions to be no slower than 2.04 on the 200 and 1min on the 100
    400 free
    300 free
    200 free
    100 free

    100 easy
    12x50 drill swim on 1min
    3x(2x50 kick with fins on 45, 2x25 underwater on 25)

    Total 4650scy

    this was a deceptively long workout and did not feel this long(thank goodness). On the 4x(2x50 on 33, 100 back on 1.20) I was holding 29s on the free 50s and 1.10s on the back. On the 4,3,2,1 set I descended going 4.28(1.07 pace per 100), 3.15(1.05 pace per 100), 2.00(1min pace per 100) and 56. I was happy with this set.

    We got our team sweat pants today and our jackets will be ready tomorrow or Monday for worlds. We have logos and stitching every where by the sounds of things; team logo on the back, names on chest, FINA worlds Masters on one sleeve and us flag on the other. It's kind of exciting that worlds are just around the corner(we are inside 80 days till the first event). Looks like we may have 10 swimmers on our team for worlds. With family members and friends I suspect we will have a pretty large group.
    Swim Workouts
  19. 5|8|14 SCM

    500 FK board, S
    • 12:10

    20 x 25 on 1:00 FK board, S
    • 24s, 25's, 26's

    15 x 25 on 1:00 FK board, S (as 12.5m AFAP kick / 12.5m easy kick)
    • 10's, 9's on fasts

    Gave shoulders a rest here
  20. Week 84 - Thursday

    by , May 8th, 2014 at 04:11 PM (After a long rest)
    I lifted last night and focused on my legs. This was the second weights workout in a row where I really pushed it(too hard) and as such today I was not only hurting upper body wise from Monday evening but my legs were like jello. Needless to say I was worthless today despite my best efforts.

    Last nights weight workout was 3 rounds going 10,8,6 reps per round and weight was 80%,max, fail ont he following exercises:

    3x(left leg extension, right leg extension, left lunge, right lunge, lower back extension, left rear leg curl, right rear leg curl, leg press)

    Swimming was long and really boring mixed in with what should have been some quick swims.

    Warm up and Main set

    The first 1000 was warmup
    3x(1 x 1000 on 12:00 dec 1-3 for rounds
    6 x 25 on :30 afap
    4 x 50 on 1:00 kick afap)

    Warm down
    2 x 200 on 3:00 IM perfect swim

    I almost called it quits mid way through the warmup but continued to swim with the hope that it would get never did, but I did finish the workout. To make matters worse my snorkel snapped while I was trying to put it on for the warmup so another $40 to finis when I buy yet another replacement. The snorkel quality is good other than connections between pieces which are so flimsy. This is the third snorkel in under a year I have broken.
    Swim Workouts