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  1. Wed, Oct. 7

    by , October 7th, 2015 at 10:17 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Lebo

    500 various
    100 scull
    4 x 25 shooters w/fins @ :45
    100 EZ
    2 x 50 burst + cruise
    100 EZ
    3 x Lochte free turn + 75 EZ
    1 x forward start, SDK + cruise
    5 x 50 various
    100 EZ

    Total: 1700


    Before swimming, I did a half hour+ of yoga, stretching and foam rolling. The pool at Lebo was icy again. I was getting feet and calf cramps much of the time. During warm up, unfortunately, I slammed the top of my shoulders into the "wall" where the pool gets shallow doing a shooter. Very ouchy. I did a few Lochte style free flip turns. None were great; I was a little deep on the breakout each time. In retrospect, I should have worn an old tech suit to try them. I also snuck in one forward start and the lifeguard didn't even lecture me. I'm glad I have another day to rest bc my legs feel really tired at the moment.

    Bad part of day: Getting smashed into by a teenage driver on the way to pick up Lil Fort from XC. She was either texting or in lala land bc she literally drove right into my lane without looking. I was shocked. No harm done to me, but my car has a ton of damage. I am not going to be pleased if I get a sh*tty rental car as a replacement.
    Swim Workouts
  2. Wed Oct 7

    by , October 7th, 2015 at 05:35 PM (Senior Sprinting)
    400 warmup
    3 x 6 x 25 on :40 @100 pace (free, fly, kick 20/float 5), 100 easy in between
    50 ez
    50 nb

    weighted pullups, sets of 6, 4, 3

    Updated October 7th, 2015 at 10:12 PM by Doug Martin

    Swim Workouts , Strength Training and Dryland Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/08/2015

    by , October 7th, 2015 at 12:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 150--fr/st/fr by 50-- 2:30
    4 X 100 kick 2:10

    1 X 200 free-negative split- 3:00
    3 X 100 IM 1:45
    3 X 100 free 1:30
    1 X 200 IM 4:00
    Two rounds

    4 X 50 descend 1-4 1:00
    6 X 25 sprint :45 #6 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Week 158 - Wednesday

    by , October 7th, 2015 at 10:00 AM (After a long rest)
    I had a much better nights sleep waking feeling much less tired than the past few nights. I was very sore from yesterday's workout and despite all the crazy abs my legs and shoulders were the most sore. I suspect this has as much to do with keeping my legs off the floor for 40 mins while doing the abs and the medicine ball we added a couple weeks ago to the upper body. Kind of scary to think that after all that ab work my abs were not the most sore

    We had a delayed start to today's practice due to a hint of natural gas upon entering the pool area. It seemed to quickly dissipate and Tom said he will phone TXU to get it tested.

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

    Main sets
    6x100 IM on 1:30
    16x50 on :55 done at 200 race pace
    200 easy
    8x100 kick with find on 1:20
    100 easy

    Warm down
    200 drill

    I worked the 3 main sets pretty hard today. On the IMs I held 1:08s. On the 16x50s I started out at :25 then held :26 until the last one where I dropped to a :25. This was another great set for me and I am stoked how I have been able to drop to :26s and now I am getting consistent on this set. I am feeling good about my upcoming 200/400s in Nov/Dec. The kick set with fins was tough but I did it on my back and was determined to hold 1min. I had a few slower ones but consistently held 1:00/1:01s. My back kick with fins is feeling good and my under waters are getting better. Despite the feeling of generally being tired I had an awesome workout today. Some of my training partners are kicking butt too and the younger guys are really pushing me. It's all good! There is nothing like being pushed and these guys are definitely doing that.
    Swim Workouts
  5. Tue Oct 6

    by , October 7th, 2015 at 12:02 AM (Senior Sprinting)
    Bridge Athletic

    10 pullups

    400 easy swim
  6. Workout 10/06/15: evening

    by , October 6th, 2015 at 11:48 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed the day off by getting errands completed and also making supper - a delicious chicken parm soup with zucchini bread. I even have leftovers for work tomorrow. Full house on the pool tonight...

    200 free/100 kick/100 pull
    4 x 50 even pace on 1:05

    2 x 300 on :30 sr
    3 x 200 on :20 sr
    3 x 100 on :10 sr

    200 loosen and out (added extra 150)
    (Masters/Rec/2450 yds/60 min)
    Some new faces for me to meet tonight with Jim and Beth and Peggi in the water. Jeanette also swam for the first time in a long while. Great workout with Greg pushing me as I get back into the swim of things.
    Swim Workouts
  7. Week 158 - Tuesday

    by , October 6th, 2015 at 10:38 PM (After a long rest)
    I had a better night of sleep. Today my plan was to do dry lands and then do a short swim but my ego and my training partners changed my plan to only include dry land work. We ended up doing more abs than I have ever done(40mins). After round 6 I was ready to quit but my training partners lay there and gave me grief for quitting so we did 2 more rounds. It was very rough but I made it!

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    8x(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)
    4x20 single leg push on incline against wall

    Just over 3 weeks until I start my drop taper for the woodlands meet.
    Swim Workouts
  8. 10|6|15 SCM

    10 x 25 fr on 0:40, 2 breaths ea
    10 x 25 fr on 1:00, 0 breaths ea
    10 x 12.5 fr fast on 1:00
    100 IM 1:32

    yesterday (SCM)
    about 1000 of recovery swimming/drills
  9. Tuesday, Oct. 6

    by , October 6th, 2015 at 03:32 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    100 scull
    4 x 50 burst cruise @ 1:00
    100 EZ

    Main Sets:

    2 x (25 AFAP free = 75 EZ) @ 3:00
    50 EZ

    32 x 50
    odds = @ 100 pace @ :30 (4 of each stroke, some with fins)
    evens = EZ @ :45
    200 EZ

    2 x (50 no breath free w/fins + 100 EZ)

    Total: 2550


    Did a pretty easy workout today. I decided to try the 50 no breath free that Doug always does and Steve just did. Used fins but tried not to kick too much. The first one was pretty easy, the second one much harder.

    Don't see a psych sheet up for this weekend's meet yet. I haven't had a chance to try my Lochte turn for the 50 free at full speed yet. Not sure if I'll get a chance ... I will likely go to the Pitt practice tomorrow night just to do a few starts.

    Still unsure of my SCM meet schedule. I may just rest a bit for each meet, and not do a full taper. I will do a full taper for the Albatross meet in mid March which will be my first meet in the 55-59 age group.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 10/07/2015

    by , October 6th, 2015 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 100 free--moderate-- 2:00
    1 X 100 stroke or IM 2:00
    1 X 50 fast--choice-- 1:30
    Four rounds

    12 X 100 pull
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Monday, Oct. 5

    by , October 6th, 2015 at 10:45 AM (The FAF AFAP Digest)

    rehab ex
    flutter kicks on bosu, 2 x 100
    back hyperextensions w/plate, 2 x 15
    captain's chair leg raises, 3 x 15
    streamline crunches, 2 x 50
    planks, 2 x 1:00

    20 minutes of stretching & yoga


    1000 EZ


    I just took it easy in the gym yesterday and did some core work. I'm due for a recovery week, so may just cruise a bit the next few days.
    Swim Workouts
  12. 10/05/15: evening

    by , October 5th, 2015 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Quick swim tonight.

    200/free200 back/200 im drill
    400 shark swim
    100 loosen
    (Solo/Rec/1100 yds/20 min)
    Swim Workouts
  13. Mon Oct 5

    by , October 5th, 2015 at 03:16 PM (Senior Sprinting)
    400 warmup
    Running dive sprints:
    25 free
    50 free
    25 fly
    25 free
    50 fly
    25 free
    easy 75-100 after each
    50 nb
  14. Week 158 - Monday

    by , October 5th, 2015 at 02:33 PM (After a long rest)
    I had another restless night last night but again felt ok when I woke up. I was hot and also we had a mosquito in the room that decided I was dinner. Itís amazing how in the middle of the night you can hear that mosquito and she would not leave me alone! I donít know if its all the chlorine in my skin but normally my wife is the one who wakes up covered in mosquito bites, but last night I was dinner!

    My daughter once again swam with her group so we got to travel to and from morning practice together. Neither of us was particularly chatty but it was fun hanging out with her.

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

    Main sets
    8x100 on 1:30 done as 75 free, 25 fly
    8x200 free pull on 2:30 descend 1-4, 5-8
    8x100 kick best average on 2mins
    8x50 on 1min, odds free drill, evens stroke drill

    Warm down
    200 easy

    The first round of 8x100ís was tough today. One of my team mates in the next lane was hauling butt on these. The fly was a quick wake up call but we held 1:03ís. I felt pretty good after hanging out on the wall for a couple of minutes and went into the 8x200ís feeling warmed up. I went 2:01,1:59,1:57, 1:55, 2:01, 1:59, 1:59, 1:57. I really did not feel like I died despite my last 2x200s being slower than the first 4 but I was beat at the end of this set. My daughters group was in the lane next to mine and on the kick Tom was telling her to beat her old man which she came very close to doing on several of the 100ís. She was doing back kick and was hauling butt. I held an average of 1:21 which is ok while she was probably a second behind me. Itís amazing how quick her group is at 11-12 years of age. There are 4 kids in the group ranked in the top 20 in the country in their particular events and nearly all of the group should qualify for TAGS this year. The 8x50ís I used as the start of my warm down. I was beat at the end of todays workout.
    Swim Workouts
  15. Sunday, Oct. 4

    by , October 5th, 2015 at 12:40 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    2 x (50 AFAP + 200 EZ)

    3 rounds:
    4 x 25 @ 100 ish pace @ :30
    2 x 25 fast kick @ :30
    100 EZ

    extra 100 EZ

    10 x 50 backstroke kick w/fins @ 1:00
    -- goal was to stay under :30 without much pain + 12.5+ UW each length
    -- went :27 on first one, and then 28s
    150 EZ

    Total: 3200


    Had to go to Sewy bc the high school pools weren't open. Costly decision. I didn't realize the parkway was closed coming home. It took me 2.5 hours to get home ... Between the parkway and the bridges, it's difficult to drive in Pittsburgh these days.

    My legs were still fatigued too. That's what I get for doing a kid's workout ...

    The order of events for NE Champs came out: I am really bummed about it -- one of the worst OOE I've ever seen. The sprint events are all bunched together in the middle and, according to the timeline, will all start between 12:10 and 2:30 both days. FFS. No idea why they couldn't have put some first or last. Worse, the fly & back sprints are back to back on both days. I don't know if this meet is worth traveling for ... Alternatively, there are two other SCM meets within 4 hours of me at good pools:

    Nov. 14:

    Dec. 5:

    Updated October 5th, 2015 at 12:49 PM by The Fortress

    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/06/2015

    by , October 5th, 2015 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 50 1:00 :50
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:05
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim --

    4 X 50-fast- 1:15
    1 X 100 easy 2:15
    Three rounds--choice

    1 X 400 5:30 5:20
    4 x 100 1:30 1:20
    Two rounds, pull. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. 10|4|15 not so dry lands

    Flooding going on around these parts. I always keep goggles and a suit in my car for unplanned swims and I almost jumped in one inviting area, but the microbiologist self took hold.


    Cable push backs attached to shoe laces
    • 4 sets

    Standing DB hops
    • 4 x 10 x #25, 35, 40, and 45's (maybe 6" off ground on last set)

    • 1 x 21 x 65's (had trouble getting in starting position - used too much energy B4 1st rep)

    Single arm mach rows
    • 2 x 21 rt and 23 lt x 45/90 (right shoulder felt weird)

    Negative PU's
    • 1 x 15 (jumped on each starting position and kept the exc slow with no conc movement)

    standing calf raises on machine
    • 1 x 40 x 180

    squats on calf machine
    • 1 x 10 x 180

    Leg curls
    • 1 x 12 x 85

    Leg ext
    • 1 x 10 x ??

    single leg presses at an angle
    • 2 x 10 x ??

    10 min of RC and shoulder stuff with bands

    DB shoulder press
    • 3 x 5-10 x 20/25/30

    My legs should be sore for a week

    Updated October 5th, 2015 at 12:37 PM by __steve__

  18. Sun Oct 4

    by , October 5th, 2015 at 09:16 AM (Senior Sprinting)
    Bridge Athletic

    12 pullups (+negative last 2)
  19. Sat Oct 3

    by , October 3rd, 2015 at 09:43 PM (Senior Sprinting)
    USA-S Meet, Hendrix College, Conway, Arkansas

    50 free 23.23
    50 fly 26.57

    Happy with the free, the fly not so much; short-stroked the finish.

    Updated October 3rd, 2015 at 10:03 PM by Doug Martin

    USA-S Swim Meets / Events
  20. Week 157 - Saturday

    by , October 3rd, 2015 at 04:06 PM (After a long rest)
    I kept waking up hot last night but managed to get about 8 hours of total sleep so definitely can't complain. When I woke up I was tired and this feeling never really left me today.

    I know this is going to sound weird but when I wake like this I try not to think too much. I try to be neutral or positive and when I am tired thinking too much about what I might be doing in the pool makes me think negative. I don't meditate but at times I try to think about other things that put me in a good frame of mind. I find music helps with this. When I was in college my coach used to talk about positive imagery and I took this to heart. When I am tired I try to use positive imagery about other non swimming related things to take my mind off swimming.

    Warm up
    600 done as 50 free,50 kick
    8x75 on 1:15 done as catchup drill free, back, build free

    Main sets
    16x100 free on 2mins at 500 race pace
    10x50 drill,swim on 1min

    warm down
    400 free

    i was a little slower than I have been in recent weeks on the first few holding :57s but got into a relaxed stroke pattern and was able to drop a little holding :56s and :57 lows until #12. I was starting to really feel bad on #12 and was starting to think negative thoughts which despite trying to expel were getting harder and harder to put out of my mind. I noticed that Chris Shaw in the lane next to me was putting fins and paddles on and he became my rabbit on the last 4. He was out fast but I managed to stay just ahead and then he pushed me hard on the last 50 of each 100. I went 56s on 13-15. On the last 100 Tom started shouting and challenged us to pick it up again. I went out much harder on the first 50 and struggled to stay ahead of Chris who came off the last wall faster than me with some strong under waters(amazing how fins will do that) but I did a no breather the final 15yards and Tom said :55 which I was stoked about. Then the lack of oxygen hit and I felt like I was going to pass out. I looked over at Chris and he had his head in the gutter. Oh what a beating! The rest of the workout was recovery.

    I was very happy with this workout on a couple of levels; I was happy I was able to push myself even though I was tired before we started today. Both my mental and physical endurance are holding up and this will bode well for the longer events I plan on swimming this SCM season. I was also really pleased with my times for the set.

    After swimming I did an hour yoga class which focused mainly on stretching and we worked on some sore areas like lats, shoulders and triceps. i then headed back to the pool to pickup my daughter and dropped her back at the house and then headed back to the pool to coach my kids. This was a busy morning.

    Now it's time for a nap!
    Swim Workouts