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  1. Thursday, Feb. 6

    by , February 6th, 2014 at 07:46 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap ex
    hi low wood chop on cable machine, 27.5 x 3 x 15 each side
    flutter kicks on bosu, 100
    good mornings, 75 x 3 x 8
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    deadlift, 65 x 1 x 6, 75 x 3 x 8
    kneeling crunch front and sides, 110 x 4 x 15
    explosive leg extensions, 90 x 3 x 12 (I never go full range of motion on these, just simulate my dolphin kick)

    Foam rolling/stretching, 20 min

    Treadmill, 50 min while watching The White Queen series. No encyclopedia necessary because I love medieval English history.


    Tomorrow is an off day and I am really looking forward to a massage!
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/07/2013

    by , February 6th, 2014 at 02:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    4 X 75 1:25
    8 X 50 KICK 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:20
    1 X 100 @ 100% 3:00
    Four rounds, choice.

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 1:30
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Week 71 - Thursday

    by , February 6th, 2014 at 01:59 PM (After a long rest)
    I had a rough nights sleep last night. I felt very tired last night and started to feel congested before i went to bed. I woke up around 2am with a sore throat; my wife said I was snoring which usually happens if I am congested.

    The tiredness carried right into the pool today and I generally achyand despite today's workout being pretty recovery-ish I felt crappy throughout.

    Today's workout

    Warm up
    400 free with snorkel
    12x50 catchup on 45

    Main sets
    15x50 kick, swum 25 fast, 25 easy on 50
    4x(3x50 free, round 1 on 40, round 2 on 35, round 3 on 33 and round 4 on 31, 2x25 back on 30)
    3x500 on 6mins descend 1-3 with last 100 of each 500 on 1min

    Total 4050 scy

    I made everything but felt awful, especially on the 500s.
    Swim Workouts
  4. Working on that evil stroke today

    by , February 6th, 2014 at 08:46 AM (Mixing it up this year)
    My knee started out hurting and I was not sure I would be able to do the workout but after some modification of my kick I was fine. That is why my breaststroke stinks and will probably always stink. I have to do a painless kick not a powerful kick. An all arms breaststroke is not exactly fast.

    500 free
    500 free kick w/zoomers

    8x25@:45 breast scull drill w/snorkle
    8x25@:45 breast accordian drill w/snorkle
    500 breast kick w/br fins
    10x50@1:00 breast pull w/zoomers get that dolphin motion
    10x50@1:15 breast work the glide
    100 free EZ

    Total 3000 yards
    Swim Workouts
  5. Wednesday 2/5/14

    Wednesday 2/5

    AM and PM SCY

    AM swim:

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

    8x25 @ :40 V.S. I.M.O.

    8x25 @ :30 FL (14s)
    6x50 @ :50 BK (32.8, 33.1, 33.3, 33.5, 33.9, 34.1)
    6x50 @ :50 BR (36.0, 35.9, 36.0, 36.0, 35.7, 36.1)
    6x100 @ 1:15 FR MAKE 1-5, N.S. #6 (1:08s, 31.0/28.1 - 59.1)

    200 EZ

    Total: 2800

    PM swim:

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

    8x50 @ 1:00 I.M.O.
    odd: k/dr
    even: dr/sw
    4x100 @ 1:15 D1-4
    8x25 @ :40 V.S.
    100 EZ

    3x "ghost turns"
    100 EZ

    3x (BK, FR, BK by round)
    8x50 @ 1:00 2nd 25 FAST w/ fins
    4x100 @ 1:15 AE swim w/ paddles
    4x25 @ :30 BEST AVG

    400 EZ

    Total: 5300
    Swim Workouts
  6. Week 71 - Wednesday

    by , February 5th, 2014 at 06:27 PM (After a long rest)
    I had a good nights sleep but still felt tired today.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x100 kick on 1.40
    10x50 on 1 min swum 25 under water, 25 drill
    3x(2x100 back on 1.20, 3x50 free on 33)
    4x300 with snorkel on 3.30 swum aerobically at 70% effort

    Total 4550scy

    This one did not feel as long as it actually was. I really worked the kick and set with the back and 50's. On the 100s kick I held 1.22-1.25s. On the back 100s I held 1.07-1.09s and on the 50s free I held 29s. The 300s were swum very smooth and I held 3.20s.
    Swim Workouts
  7. Wed., Feb 5

    by , February 5th, 2014 at 05:06 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 burst + cruise
    100 EZ

    Main Sets:

    4 x (4 x 25 @ 100 pace @ :30 + 100 EZ)
    -- IM, breast, free, kick
    100 EZ

    5 x 25 shooter + 25 EZ w/fins @ 1:00
    100 EZ

    10 x 25 no breath free @ :45
    100 EZ

    Total: 2850

    Rc/stretching, 20 min
    Treadmill, 25 min


    Was pretty beat. This was my 6th workout in a row. I did a little race pace work, it wasn't very fast, and then shifted into recovery mode.

    Swimming science article on masters swimmers:

    There's a winter storm warning until 7. Really hoping that doesn't happen as I'm down to my rear wheel drive car ...

    Updated February 5th, 2014 at 10:10 PM by The Fortress

    Swim Workouts
  8. 2|5|14

    by , February 5th, 2014 at 04:07 PM (Blog)
    Entire workout accomplished in the deep area of LCM pool, about 12.2M long

    20*12.2 on 0:30 (~0:19 R) free, :/
    20*12.2 on 0:30 (~0:23 R) free, fast :/
    20*12.2 on 0:20 (~0:10 R) free, :/
    20*starts from the block
    20*12.2 on 0:30 (~0:21 R) FK, fast :/

    Updated February 5th, 2014 at 11:32 PM by __steve__

  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/06/2013

    by , February 5th, 2014 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    4 X 75 1:30 1:15
    4 X 50 1:00 :50
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 100 fly/50 free 3:00
    1 X 100 back/50 free 3:00
    1 x 100 breast/50 free 3:15
    1 x 150 free--easy-- 3:00
    Two rounds

    4 X 300 pull 5:00
    Negative split all 4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Tuesday, February 5, 2014 5:30-6:50pm

    by , February 5th, 2014 at 01:51 PM (Fast Food Makes for Fast Swimming!)
    I had a day off from work on Tuesday, so my father and his friend and I got a lot more work done in the house rebuild. The upstairs bathroom is coming together now. The sewer plumbing is just about all in, including the air vents. This is tricky because we have to incorporate all the future changes in the downstairs bathroom area when that comes. The walls should be getting framed in the next day to two, and then the floor goes down after that. Woohoo!! We're still a long way off from finished product though.

    Last night:
    1st part of my swim was done with 2 others, a mother/daughter swimming combo from Wintrop...a small town about 2 hours north of here. They're not super fast swimmers, but they know what competitive swimming is all about, so no problem circling. Turns out the daughter has applied and been accepted to Linfield where I went, and will be going down to visit the coach soon. I told her to tell him she was swimming laps with me.

    Working around the others, with lots of talking in between:
    300 Free (either in 50s or 100s)
    10 x 50 Flutter Kick w/ board @ 1:00-1:30ish
    4 x 50s Free cruise @ whatever

    50s of SDKing w/ short fins and some fast 25s Fly (was asked to, they wanted to see my fly)

    10 x 50 Free Pull @ :45 (holding :31/:32s)

    At this point I was able to break away into an open lane on my own, so I took the opportunity.

    12 x 75 IM Rotation @ 1:15 (was going ~1:00s, except for the BA,BR,FR was a bit slower)
    3 times thru:
    That was my first IM set in a while, and boy was I rusty. My backstroke actaully hurt my shoulder more than other strokes which was weird. Backstroke is a stroke for weird folks though.

    12 x 75 Free Pull @ Desc. Interval
    Twice thru: 1:15, 1:10, 1:05, 1:00, :55, :50
    The :50 interval was a turn 'n burn on the first time through. 2nd round I gave more effort and finished in :47.
    My shoulder doesn't hurt with Freestyle pulling w/ paddles. It's weird, but I guess my stroke technique is good or something. Just don't make me do pushups!

    4 x 25 Fly, Odds cruise, Evens fast @ :30

    100 EZ and out
    4000 Yards
  11. Distance, distance, distance

    by , February 5th, 2014 at 08:46 AM (Mixing it up this year)
    This is the most yardage I have done in 1 hour and 15 minutes. Felt good but did have to roll my shoulders and back out on the foam roller.

    500 free
    500 Free kick w/zoomers

    2 times thru round 1 with paddles & bouy round 2 with strapless paddles
    2x200@3:00 free
    6x100@1:30 free
    8x50@:45 free
    1 minute rest

    400 free EZ w/snorkle
    200 free kick w/zoomers

    Total 4400 yards
    Swim Workouts
  12. 2|5|14 SCM 50 minutes

    by , February 5th, 2014 at 01:34 AM (Blog)
    500 free - S


    4(8*12M on 0:15 AFAP) on 1:00
    • odds from push / evens from dig

    20*12M with 0:20 R FK


    • 100M various

    Had 30 minutes of PT time on the tab to use in conjunction with my lunch today, thanks. I elected to quickly eat and swim into the lunch to maximize time in the pool. Had Papa Johns pizza. Couldn't do flip turns because of stomach - leg obstruction. Other than physical restrictions, I have an unusual ability to workout on a full tank with little discomfort.
  13. Tuesday 2/4/14

    Tuesday 2/4

    PM only SCY

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

    8x75 @ 1:15 D1-4, 5-8
    8x25 @ :30 V.S.

    200 @ 2:30 N.S.
    8x25 @ :35 drill/scull
    1 @ 1:30 FAST (56.0, 54.9)
    1 @ 1:45 EZ

    2x200 @ 2:30 1st 50 STRONG
    3x150 @ 1:50 2nd 50 STRONG
    4x100 @ 1:15 last 25 STRONG

    5x100 @ 1:30 kick last 25 under H2O w/ fins
    10x25 @ :25 FR kick w/ board

    100 EZ

    Total: 7100
    Swim Workouts
  14. Swimmer as wind-up toy

    I enjoyed a good swim at the PCB pool this morning. I came at 6am for the PCST masters workout, then stayed for some solo swimming. Here’s how it went:

    Warmup: 5 x 100 lcm, odds FR, evens BK

    12 x 50 various fly stuff @ 1:00:
    4 FL kick on BK
    4 1-arm fly
    4 goggle drill: 1 stroke no breath, 1 stroke just bringing goggles above water, 1 stroke breathing with as minimal head movement as possible [I liked this drill, but left out the no-breath stroke, and upped the interval.]

    4 x 150 BK/BR/FR

    4 x 100 pull with bilat breathing pattern @ 2:00

    4 x 50 sprint BK @ 1:10

    That ended practice. I skipped the 200 warmdown, and did the following solo:

    Extended IM riff
    4 x 150 stroke sandwiches (FR/ST/FR) @ 2:50
    4 x 150 IM @ 3:10

    • 25 FL / 50BK / 50BR / 25FR
    • 50 FL / 25 BK / 25 BR / 50 FR
    • 25 FL / 50 BK / 25 BR / 50 FR
    • 50 FL / 25 BK / 50 BR / 25 FR

    200 kick RIM
    6 x 200, odds IM desc. @ 4:00, evens FR pull @ 3:45 [3:33 on fastest IM]

    Magic 700, alt. IM/FR

    200 kick
    200 warmdown + play

    I was feeling fatigued and a little loopy by the time I reached the magic 700, and decided to just focus on the rhythmic elements of each stroke. I imagined my body as some sort of perpetual motion machine, all cogs and gears and levers, with each movement leading automatically to the next, and the next, and the next. I tried to imagine the forces interacting with my body—gravity, inertia, the resistance of the water—and to imagine my body working with those forces in various ways. It was a nice meditative way to end a long workout. I closed my eyes for much of this swim, and did not run into a lane line even once. (The lanes are wide here, and I had my own, so felt pretty safe swimming blind.).
  15. Feb. 3-4

    by , February 4th, 2014 at 06:33 PM (The FAF AFAP Digest)

    Monday: Drylands

    RC/scap, 5 min
    explosive leg extensions, 9-0 x 3 x 12
    explosive leg press, 175 x 3 x 15
    rear delt fly, 60 x 3 x 8
    hi low wood chops on cable machine, 25 x 3 x 15 each side
    kneeling crunch, 100 x 1 x 15, 110 x 2 x 15
    kettleball swings, 25 x 3 x 15
    push press, 45 x 3 x 8
    hip abductor, 100 x 4 x 6

    stretching, 20 min

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull drill
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    5 x (25 AFAP from blocks + 75 EZ)
    50 EZ

    30 x 25 kick w/fins @ 100 pace @ :40
    -- missed #22 by a hair so skipped #23
    -- this was a hard set, legs were burning
    250 EZ

    20 x 25 breast w/fins @ 100 pace @ :40-:45
    -- decided to do breast on this since my other strokes are so leg intensive (with all the SDKs) and my legs were shot
    200 EZ

    Total: 3450


    Sad to report another vandalism of my car at Pitt today. It looked like someone just ripped the mirror off one side. It was the one on the sidewalk side and there was no glass around. Another $$$ repair. This is the third time my car has been in the shop since moving here. Mr. Fort thinks I should look into a lease for parking. More frustration. The simple act of swimming is so hard here.

    I have an appt with an allergist on Feb. 21. Hopefully, getting back on my allergy meds will help my breathing. Life without flonase doesn't agree. I also wonder if my lung function issues are age related ... I guess I'll see how I feel once I get some drugs. Xyzal had been recommended as an antihistamine. The over the counter ones are definitely not working.
  16. Still riding the struggle bus (15 months out)

    by , February 4th, 2014 at 04:42 PM (slick's shoulder surgery blog)
    About time for another update I guess, again it’s been a long while! Put on your buoys and paddles people, this is going to be a long one.

    Unfortunately, things are still not much improved since I last wrote. After what I will call “The Incident” at month 8, I have been stuck in a frustrating cycle of setbacks. These cycles typically involve a few weeks of doing well – I can swim the entire workout with no gear and actually push myself/put effort into my strokes - followed by an “incident” which makes my shoulder “die” and I’m right back at the start again – kicking and swimming with fins, can’t put any effort into my stokes, and have to severely modify the workouts.

    (Let me explain what I mean when I say that my shoulder “dies”. I am mostly talking about severe weakness and notable muscle atrophy in my shoulder/arm area, especially in my tricep. There isn’t really much pain involved, and it doesn’t seem to affect my flexibility. Sometimes I will also get a heavy/dull ache in various places around my shoulder, and more often I get a pinchy feeling or knot behind my upper shoulder blade. With minor incidents, my arm just feels a bit weak after activity - be it swimming or my PT exercises - but a few days rest will take care of it. With major incidents, I can barely hold the weight of my own arm up, and I can literally just watch my muscle shrink before my eyes. At its worst, I will attempt to flex my arm, but *nothing* happens. What is driving me nuts is that I have not been able to determine what exactly makes my shoulder die, other than activity in general. It has died after doing PT, after swimming, and it seems that it sometimes just dies without doing anything – though I suspect that things like doing the dishes or inadvertently sleeping on it can cause its death as well. Most times the death is a delayed reaction of hours or even an entire day later - which makes it hard to determine the specific activity which triggered it.)

    Around the holidays, I was doing quite well. I think I got a good 4 weeks in before I had another “incident” around Christmastime. It was a fairly minor one on the spectrum of things – but I had had enough. I was so frustrated and knew (again) that something wasn’t right. So back to the doctor I went. I didn’t go back to my surgeon this time, because I felt that what I had been experiencing was something beyond the usual setbacks in recovery. I mean, my surgery was a “success” in terms of fixing my shoulder so that it stayed in its socket – I haven’t had a subluxation or partial re-dislocation in 18 months now and that is a big deal LOL! At this point I just knew that I was experiencing wasn’t normal, and I again feared that something else had gone wrong somewhere in my shoulder.

    So I went to a physiatrist, who for over 40 minutes thoroughly poked and prodded me, tested my range and strength, and asked lots of questions. At the time of my appointment, my shoulder had been recovering from the last incident and was doing OK. I guess the good news was that she did not find anything “else” wrong with my shoulder. The bad news was that I didn’t get much of an explanation for what might be wrong. She said that she thought that my “muscles could just be really locked up” and that we were “going to try a different approach” to the situation. She then referred me back to PT, but this time around I would be going to what they call “manual” PT for a “musculoskeletal disorder”. Even though she did not straight out say it, that type of referral along with my symptoms screams nerve damage to me.

    It makes perfect sense actually that what I am experiencing is some sort of nerve damage. I mean, right there in my medical record it says “BRACHIAL PLEXUS INJURY” – something that I have had since I first dislocated my shoulder back in 2008. Before the surgery, I actually often dealt with symptoms such as shooting pains down my arm and into my hand, deep pins and needles, and I couldn't sleep on my left side at all. But after the surgery those symptoms basically went away. Occasionally now I do feel subtle pins and needles, but it is nothing compared to before and the night time discomfort is gone for the most part. However, at this point I really do feel that the nerve damage is still there, and it is now perhaps manifesting itself in a different form (ie, episodes of sudden atrophy).

    So that is basically where I am now. I do plan on going back to the physiatrist again soon to further discuss all of this, and hopefully pinpoint what could be causing the flare ups (or shut downs, rather). In the meantime, I have had two sessions of “manual” PT, and let’s just say I am not overly hopeful about it. Basically half of the session is spent on doing the same old exercises, and the other half is the PT doing “manual” work on my shoulder – basically deep massage. The physiatrist assured me that manual PT was “not massage” but I beg to differ, at least from what I’ve experienced so far. I think that any well-trained sports LMT could provide the same treatment (including the one I have been seeing bi-monthly for some time now). If in fact I do have nerve damage, then the one thing that will truly help me is TIME. Yet more time……sigh. The fact that my muscles are able to recover at any rate at all is a good sign I guess.

    Before I sign off, I just want to acknowledge how much of a mental roller coaster the last few months have been, especially the last few weeks. It is SO frustrating. It has almost gotten to the point where going to the pool has become a negative experience (right now I am only going twice a week). I am trying VERY hard to keep thinking positively and it can be extremely difficult to at times. There may or may not have been tears behind the goggles at times, because this is so damn frustrating. It’s hard to feel like you’re doing everything you can to help yourself – PT, acupuncture, massage, drugs, EVERYTHING – and you have nothing to show for it. It’s hard to jump in the pool and feel so WEAK when the pool is what has made you feel so strong before.

    But I am so lucky to have incredible teammates who have given me so much support. I swim with a group of wonderful women (and dudes) who have been through it all – multiple surgeries, failed surgeries, even CANCER for god’s sake! They overcome it and eventually get back to doing what they love – and they are damn good at it too as they whoop my arse ALL the time! I try to think about them when things seem hopeless. I hope that I am able to be in their shoes (fins) a decade or two from now and look back on this time and have it be all worth it……

    Updated February 4th, 2014 at 09:16 PM by swimslick

  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/05/2013

    by , February 4th, 2014 at 01:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 250 4:15 4:15
    4 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    5 X 200 4:15
    Swim 2X100 IM. Negative split the 200

    17 X 100 free 2:00
    #3-6-9-12-15 @ 85/90%
    #16&17 easy swim down

    Swim Workouts
  18. Week 71 - Tuesday

    by , February 4th, 2014 at 12:22 PM (After a long rest)
    My parents flew home last night and its always sad for all of us when they leave to go back to the uk. My mum reads my blog so i will say it again, move here, we love you and miss you and Dad!!! Enough of the mushy stuff...on to the swimming

    I had a good nights sleep and woke feeling strong and rested. Today's workout was really tough and despite not having any shoulder issues related to swimming so far I was very stiff and sore today. Tom and I discussed the fact that I have managed to drop my times on all of our test sets and that he wanted to gradually drop my workout times further. We discussed that where I am speed wise we will now need to drop a second or two per hundred as opposed to 5 seconds. So today we began this process and it was tough. 1-2 seconds does not seem like a lot but it made a huge difference today(combined with a 4k pull set yesterday obviously).

    Today's workout

    Warm up
    4x125 on 1.45 swum as 100 free, 25 kick
    4x125 on 1.45 swum as 100 IM, 25 kick

    Main sets
    4x(2x50 kick AFAP on 1min, 2x100 free on 1.03, 4x25 free with turn on 35)
    12x75 free with snorkel working turns on 1min
    10x50 free on 33

    Warm down
    100 easy

    Total 4100scy

    The warm up was different to our normal warm up and it took me most of the warm up to get loose. My shoulders were very stiff and my left shoulder was a little sore(it went away).

    The main set was tough and by round 3 I was hurting pretty bad. I held 38-39 on the kick 50s and 1min-1.01 on the 100s. I used the 25s as active recovery. The 1st 100 was pretty easy but the second 50 of the 2nd 50 hurt and I had to concentrate to not shorten my stroke. The 75s I swum aerobically holding 48s throughout. The last round of 50s was rough but held 31s, so by the time I turned these were touch and turn the whole way. I hit A rhythm but I was so glad this was 10 and not 12 or else I think I would have failed. Overall a good workout but I am beat.
    Swim Workouts
  19. Monofin fun

    by , February 4th, 2014 at 08:37 AM (Mixing it up this year)
    This was a day to pull out the Monofin and have fun.

    500 free
    500 free kick w/zoomers

    8x25@:45 torque drill w/paddles & snorkle
    4x25@1:00 shooters w/monofin
    8x25@:40 fly scull drill w/monofin & snorkle

    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin went 3:12, 3:05, 3:00, 2:51, 2:40
    300 free w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  20. Monday 2/3/14

    Monday 2/3

    PM only SCY

    400 swim every 4th 25 scull
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

    8x50 @ 1:00 I.M.O.
    odd: k/dr
    even: dr/sw
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    3x (FR, BK, BR <-- no fins on BR)
    4x12.5 @ 1:30 w/ power tower (very heavy)
    100 @ 2:00 FAST w/ fins (48.2, 54.0, 1:06.8)
    50 @ 2:00 FAST w/ fins (22.6, 24.5, 29.3 <-- w/ dive)
    4x100 @ 1:15 lactic hold (make interval by 7+ seconds...went 1:00s and a :59 on the last 4)

    300 kick w/ board + fins EZ

    Total: 4800
    Swim Workouts