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  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/27/2015

    by , April 20th, 2015 at 03:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:10
    50's: 1-4--long and strong, 5-8--descend to fast

    1 X 400
    Choice-with fins

    3 X 100 kick 2:30
    1 X 100 easy swim

    4 X 50 1:30
    Choice. Descend 1-4--#4 @ 100%

    SCY
    6 X 25
    odd: build to race finish
    even: blocks--sprint 20

    4 X 50 @85/90% 1:15
    4 X 50 easy--perfect stroke-- 1:00
    Two rounds, choice.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 04/24/2015

    by , April 20th, 2015 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 250 4:30
    2 X 150 2:40
    2 X 100 1:40

    4 X 100 kick 2:30
    Build second 50

    6 X 100 2:30
    Choice--perfect technique swim

    $$$$ RACE PACE SET $$$$
    3 x 200 7:00
    Broken @ race pace.
    Broken :10 @ each 50

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 04/23/2015

    by , April 20th, 2015 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT--Two weeks out--
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:40

    4 X 200 free 3:30
    Fins optional

    6 X 50 kick 1:20
    1 X 100 easy swim

    5 x 100 2:30
    Choice--swim @ 85/90%
    Take extra :30 after #3

    SCY
    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 04/22/2015

    by , April 20th, 2015 at 03:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    i will be away at USMS Nationals for a few days. I am going to post the workouts 4-22 through 4-27

    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 250 4:30
    2 X 200 3:30
    4 X 50 faster 1:05

    4 X 100 Free 2:15
    #1: moderate
    #2: 75 moderate/25 fast
    #3: 50 moderate/50 fast
    #4: 25 moderate/75 fast
    Focus on finishes on 2-3-4

    3 X 100 kick 2:30
    1 x 100 easy swim

    4 X 50 -25 fast/25 easy- 1:20
    1 x 100 easy 2:20
    2 x 50 -build to finish- 1:20
    1 X 100 easy 2:20
    1 X 100 -race pace/fast- 2:20
    1 x 100 easy 4:00
    Two rounds, choice.
    Categories
    Swim Workouts
  5. April 18-20

    by , April 20th, 2015 at 03:13 PM (The FAF AFAP Digest)
    Saturday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    seated row, 70 x 4 x 12
    hamstring curls, 80 x 4 x 12
    rear delt flys, 60 x 4 x 12
    leg extensions, 130 x 4 x 8
    HS hi row, 110 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    hip abductors, 110 x 4 x 6
    combo skull crusher + straight leg raise, 30 x 3 x 15
    landmine rainbows, 45 x 3 x 15
    streamline crunches, 2 x 50

    Sunday:

    I attempted to swim. I drove to Pitt and the big pool was completely closed and the rec pool was mobbed. I knew Sewy would only have a couple lanes open at that time and didn't feel like driving even more. So I went home. It's going to be difficult to get to Sewy while Pitt is closed. The parkway exits are closed for construction and it's a really long drive. Trying to swim in Pittsburgh is just one big


    Monday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 drills
    50 EZ

    Main sets:

    3 rounds w/fins:
    10 x 25, UW 15 m @ :30
    1 x 50 EZ @ 1:00

    100 EZ

    3 rounds:
    1 x 100 free w/paddles @ 1:30
    4 x 25 semi fast flutter kick @ :30
    1 x 50 EZ

    4 rounds:
    3 x 50 free, back, breast w/paddles
    1 x 50 EZ

    100 EZ

    Total: 3550


    ~~~~~~~~~~~~~~~~~~~

    I took it pretty easy at the gym. As much as I liked the Rocket yoga, it seems to have re-tweeked my lower back. So I laid off any good mornings, deadlifts or leg presses. I also seem to have gotten Lil Fort's cold from last week. I am a wreck this spring. lol. I took it pretty easy in the pool today.

    Mr. Fort had a great marathon. He was hoping to get under 3:40 and ran 3:37, which is good for a hilly course. He was also freezing from the rain; he has no body fat. So he wore his arm warmers and gloves the entire time. That time should be a BQ for next year. He's never gotten a BQ at Boston before.

    Updated April 20th, 2015 at 04:32 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 04/21/2015

    by , April 20th, 2015 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 200 3:30
    2 X 150 2:40
    2 X 100 1:50
    2 X 50-faster- 1:10

    9 X 100 free 2:00
    Descend in groups of 3. descend only to 85/90%

    6 x 50 kick 1:20
    1 X 100 swim

    6 x 100
    odd: stroke/choice @ 85/90% 3:00
    even: easy free 2:00

    SCY
    1 x 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Week 134 - Monday

    by , April 20th, 2015 at 09:07 AM (After a long rest)
    I had a restless night of sleep and went from hot to cold sporadically through the night. Despite this I felt good this morning and had a good feel for the water. It's a great feeling when you feel easy but fast in the water almost like you are swimming downhill. Today was one of those. We did a longish warmup and then did 2 broken swims from a dive. Despite liking lcm I wish the pool was set up scy but unfortunately the pool was LCM today

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    10x100 pull on 1:25
    100 easy
    200 from a dive broken at 50,100,50 with 10 seconds rest per break
    500 easy
    200 from a dive broken at 50,50,50,50 with 10 seconds rest per break

    warm down
    200 easy
    10 minute hot tub

    I held back some on the first 200 and went 2:08.4. On the second 200 I went for it and went faster than I swam at world's last summer going 2:03.3. It was good that Tom was calling out times because otherwise I would not have had a clue this morning due to every clock in the pool being off. I felt good on both 200s. Rest,rest,rest the remainder of the week now. I have been stiff across the shoulders and back recently so even took some ibuprofen after practice this morning for precautionary measures.
    Categories
    Swim Workouts
  8. Another distance swim

    by , April 20th, 2015 at 07:30 AM (Mixing it up this year)
    THis one was just like last Monday. Same distance done. Still on the Fast Metabolism Revolution program, have lost 10 pounds, sleeping thru the night now, blood sugar is now under control. No longer in prediabetic state.

    The only thing I am finding is that my strength is not as good as it was but I will sacrifice for a while to lose some weight.

    60 minute swim went 3750
    250 free EZ
    300 free kick w/zoomers

    Total 4300 yards
    Categories
    Swim Workouts
  9. Week 133 - Sunday

    by , April 19th, 2015 at 11:31 AM (After a long rest)
    We had a Nationals team dinner last night and had about 30 of us including kids meet for dinner at a local Italian restaurant. It was great fun and I am really looking forward to swimming with my team mates at nationals.

    We had storms that came through again last night and as the front came through we had high wind, hail and driving rain; pretty scary stuff. Despite this I slept well once again, waking a little stiff and sore. My wife said I twitched throughout the night and suspect I was racing the 500 in my sleep. I hope I won

    We typically take Sunday's off swimming but during my taper I like to stay in the water everyday. Today we had a group of us swim a meet warmup and then hung out in the hot tub for about 10minutes.

    Once again the pool was setup for LCM.

    400 free with snorkel
    6x50 catchup on 1min
    4x4x25 open, close, easy fast with fins on :40
    400 easy

    I am planning on shaving down on Wednesday before heading to the airport and plan on shaving my head which I like to do for big meets. The weather forecast for San Antonio is warm with storms so I plan on going out and getting a decent sun hat, which I forgot to do at worlds and regretted it. The challenge with shaving for an outdoor meet is that my head tends to burn if I don't go into it with some precautions. I plan on napping later today too. I may phone up to see if I can get a light massage tomorrow(nothing deep at this point).
    Categories
    Swim Workouts
  10. Fructose and Diabetes

    A recent article in the March 2015 online edition of the Mayo Clinic Proceedings looked at data from both animal and human studies and found that added sugars (e.g., sucrose and high fructose corn syrup) contribute to the development of diabetes and related problems, including cardiovascular disease. Sucrose consists of a molecule of glucose and a molecule of fructose. The authors implicate the fructose molecule. The point out that the same associations are not found to the same extent with glucose and starchy foods per se. They point out that the World Health Organization recommends no more than 5% of one's daily energy intake come from added sugars. The US Institute of Medicine allows up to 25% of calories from added sugars. It is worth noting that the sugar lobby exerts enormous pressure on US organizations making dietary recommendations. Eating unprocessed or whole foods eliminates most added su
    gars. If you haven't seen the film Fed Up , I would highly recommend it. The filmmakers encouraged viewers to try one week without any added sugars. It is much more difficult than you'd think!
    --Jessica Seaton, DC
    Categories
    Uncategorized
  11. Week 133 - Saturday

    by , April 18th, 2015 at 11:51 AM (After a long rest)
    I had a solid night of sleep but when I woke up my wife was not in bed and I later found out we had bad thunderstorms which our dogs did not do so well with. My wife spent most of the night in the guest room trying to calm the dogs while letting me sleep. She is a trooper.

    The pool was setup LCM. Today we really hit our taper and the yardage was majorly down from earlier this week.

    500 free
    8x100 done as 50 back kick, 50 back on 2mins
    100 easy
    4x100 on 2:15 done at 400 race pace
    8x50 drill on 1min
    8x25 done as open, close, easy, fast on :40
    100 easy
    Hot tub for 15minutes

    I got a little sluggish on the kick and stroke set but not bad. On the race pace set I went 1:04,1:04,1:03,1:03 and felt great, especially the last two where I felt strong the whole way. Finally I am starting to feel good. The hot tub at the end felt great to stretch out in the hot water. Another week of rest and I believe I am going to be ready.

    Updated April 18th, 2015 at 05:19 PM by StewartACarroll

    Categories
    Swim Workouts
  12. Thursday-Friday, April 16-17

    by , April 17th, 2015 at 03:07 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ LA Fitness

    Did 3200 with aerobic and easy swimming


    Friday: Swim/SCY/Solo @ Pitt

    I was a little disappointed that it wasn't long course, as it often is on Fridays ...

    Warm up:

    600 various
    100 scull
    100 fly drill
    50 EZ

    Main Sets:

    60 x 25 @ :30
    odds = fly w/fins @ 100 pace (all 12s)
    evens = EZ
    200 EZ at end

    Tried to do a fast 100 pace 50 kick. The body did not cooperate

    7 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ

    4 x 100 EZ backstroke kick
    50 EZ

    Total: 3400


    ~~~~~~~~~~~~~~~~~~~~~~

    I finally got myself back to the pool after a few days off. I'm still pretty tired and not sleeping well. I was pretty insomniac-ish with the hives and medication, and my body doesn't seem to want to go back to normal. I'm looking forward to a lazy weekend with Mr. Fort and Lil Fort in Boston. The weather does not look great for the marathon --- rain and high winds.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 04/20/2015

    by , April 17th, 2015 at 02:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    LCM
    WARM UP:
    1 X 200 3:30
    4 X 150 2:45
    4 X 50 faster 1:10

    4 X 200 4:15
    100 swim/100 kick

    8 X 100 2:15
    Pull free or swim IM

    1 X 400 free or 1 X 300 IM
    Focus on great turns and streamlines

    SCY
    10 X 2odd: build to race finish
    even: blocks/25 sprint

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Week 133 - Friday

    by , April 17th, 2015 at 12:39 PM (After a long rest)
    I had a good night of sleep but was sore across my shoulders when I woke up. Perhaps it was my subconscious swimming long course in my sleep; my wife said I was swimming all night

    Today was setup long course and we did some long slow swimming with some short burst swims and starts and relay starts at the end. Today was a good workout and I am starting to feel pretty good in the water. Tom did say he wanted to do some broken swims on Monday which I am not looking forward to and suspect I may have to play the masters card!!


    Warm up
    500 free with snorkel
    400 free with snorkel
    300 free with snorkel
    200 free with snorkel
    100 free with snorkel
    all on 1:40 base holding 1:15ish pace.

    Main sets
    8x100 kick on 2:10 with odds at best average pace and evens just make.
    200 easy
    6x50 on 1:30 done as 25 easy, 25 as drag strip 25. Odds with a turn, even to a hand finish
    100 easy
    4 starts from blocks to 25
    4 relay starts to 25

    Warm down
    100 easy

    I was holding 1:35-1:37 on the best average kick and about 2mins on the just make it. On the 50s I was cruising the first 25 and felt good then kicking horizontally in place(paddling back with arms while kicking) and a 25 blast. These felt awesome(tiring, but awesome). The first 4 starts I felt twisted but on the relay starts I felt better. Overall I am still in the achy phase of my taper but feeling better in the water and my feel at pace is getting there. One more week!
    Categories
    Swim Workouts
  15. Rough one and I pushed

    by , April 17th, 2015 at 07:39 AM (Mixing it up this year)
    This was a tough LCM one.

    500 free
    300 free as 50 kick/50 drill/50 swim
    200 free pull w/paddles & bouy
    100 EZ
    4x100@1:40 free w/paddles & bouy
    300 free every 3rd 25 fly
    8x50@:50 free w/paddles & bouy
    300 free every 3rd 25 back
    16x25@:25 odds free evens fly
    300 free EZ
    2x150 free

    3500 meters
    Categories
    Swim Workouts
  16. Week 133 - Thursday

    by , April 16th, 2015 at 09:54 PM (After a long rest)
    I slept in again this morning and went for an shorter workout. I felt a little sluggish and heavy during the first part of the workout but loosened up and at the end felt half way decent.

    400 free with snorkel
    6x50 catchup on 1min
    4x4x25 done as open, close, easy, fast with fins on :40
    100 easy
    50 fast from a push
    250 easy alternating easy back and easy free by 25

    on the fast 25 with fins I saw :10s and I felt like I was on top of the water. It felt good. On the fast 50 I went a :24 low from a push and despite not feeling any easy speed I was very happy with the time. I am really looking forward to our team dinner on Saturday and then some rest and sleep early next week. Hard to believe my nationals starts next Friday.

    Friday: 200 free, 100 back and men's 45+ medley relay
    Saturday: 500 free, 200 back, and men's 45+ free relay
    Sunday: 100 free, 50 back
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 04/17/2015

    by , April 16th, 2015 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    1 X 200 3:30. 3:30
    2 X 100 1:50 1:40
    4 X 50 faster 1:10 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick--25 fast/25 easy-- 1:20
    1 x 100 easy swim

    6 x 100 free 2:30
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 easy
    #5 100 fast
    #6 easy

    6 x 100 best stroke 3:00
    Same pattern as above

    SCY
    5 x 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Another easy day I thought

    by , April 16th, 2015 at 07:46 AM (Mixing it up this year)
    Tried for an easy day because tomorrow is going to be try to keep up with the guys.

    500 free
    500 free kick w/zoomers
    10x50@:50 free w/paddles & bouy
    200 torque drill w/paddles, snorkel & bouy
    200 angel arm fly w/snorkel
    200 fly scull drill w/zoomers
    200 1 arm fly
    200 fly in 3:35
    500 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  19. Workout 04/15/15: morning

    by , April 15th, 2015 at 02:47 PM (Maple Syrup with a Side of Chlorine)
    My plans for a swim were dashed on Monday as I cut my left pinky finger while opening the windows in the bedroom (thus continuing my usual oddball injury in the weeks before a swim). I was able to bandage it up really well this morning for a quick dip ...

    200 free/200 back
    3 x (100 kick into 100 DPS)
    4 x 50 (25 sprint IMO into 25 easy)
    200 loosen and out
    (Solo/Rec/1400 yds/35 min)
    ---------------------------------

    I'll be dry tomorrow as I take the boys and some of the other exchange students to visit Howe Caverns about two hours from home. I went as a kid, and also a chaperon 15 years ago or so. Should be a fun adventure!
    Categories
    Swim Workouts
  20. Wed., April 15

    by , April 15th, 2015 at 02:05 PM (The FAF AFAP Digest)
    I took a full two days off on Monday and Tuesday and did NOTHING. This is highly unusual for me. Can't remember the last time that happened ... But I haven't had a single hive today and am feeling a little better. Still working on catching up on some sleep.

    Today, I went to what I thought would be a heated vinyasa flow class. Instead, the instructor treated us to an Ashtanga Rocket class. I liked it so much better -- lots of handstands, forearm handstands, headstands, splits, etc. Here's a description: http://hollywoodpoweryoga.com/blog/2...is-rocket-yoga

    I've decided not to go to nationals. I'm not feeling amped to fly 2000 miles to compete right now. And Mr. Fort is having a procedure late next week after Boston. He had some bad blood work, which we hope is due to his marathon training. So I want to be here for that, and that's much more important. I will enjoy following along and seeing how my RAM teammates fare. I feel a little bad about the empty lanes in my heats since it's too late to scratch ... I wish there were more SCY meets in late May; I'd consider popping in to one. I might try to get a long course meet in before going on vacation on June 26. But, as chowmi says, long course is a big commitment.
    Categories
    Yoga