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  1. Week 110 - Saturday

    by , November 8th, 2014 at 02:19 PM (After a long rest)
    I had a good nights sleep last night but felt awful when I woke. I was incredibly hot and achy all over. I was in two minds not to swim but decided it would likely help me. Unfortunately today's workout was tough and I had my worst workout in a long time. As I writer his I am feeling sick and suspect I am running a fever.

    Warm up
    100 free on 1:30
    6x200 on 3 mins alternating build and drill swim by 200.

    Main sets
    10x50 on :40
    16x100 free on 1:45 at 500 race pace. If you miss one skip a 100. 3 failures ends the set

    warm down
    300 easy

    today I really struggled to get on pace. My first 100 was a 58(typically I have been starting on :56) but pushed and got on pace in #2 and held :57 through #8. I missed #9 so sat out #10 and then got back on for #11 missed #12 and then hit :57 on the last 4. I felt awful and this set took a lot out of me.

    Due ue to feeling so bad I skipped weights but went to yoga to continue working on my stretching. We used a blanket today to do a lot of sliding. The challenge was pulling back to hold yourself in position without slipping. We also did a lot of core work. Yoga was really tough.

    I plan on taking it very easy this weekend and seeing if I can get some sleep. Fingers crossed I will feel better on Monday. I am traveling to Charlotte with work Tuesday through Thursday so I need to find a training group this weekend. Ideas are appreciated. I will check out local places on this website but any recommendations would be great.
    Categories
    Swim Workouts
  2. Week 110 - Thursday

    by , November 7th, 2014 at 05:49 PM (After a long rest)
    I am in a ranch for a company offsite meeting between Athens and Palestine Texas; deep in the middle of east Texas. For those not from Texas, east Texas is wooded and hilly with a fair amount of lakes and streams. Not the tumble weed and Cowboys most people seem to think when they think of Texas. It truelly is beautiful. The challenge is swimming here.

    I found a look at the Cain Center in Athens which is about a 45minute drive from where we are staying. Needless to say it was a very early start this morning and I was most definitely not feeling it today.

    warm up
    8*100 free with 15 seconds rest

    Main sets
    16*50 drill build on 1:00.
    16*25 on 40 hold 100 pace to feet.
    100 easy
    12*50 on 1:00 kick recovery.
    8*25 open close on :40

    Warm down
    200 easy

    I thought I was swimming incredibly slow but found out the poll is a 25m pool so my times were actually pretty good. I held 13-14s to my feet on the 16 race pace 25s. Back to the retreat I go.

    After the day of meetings we had a little group physical activity. Two of our guys decided to challenge each other and later everyone else to a running race. Some of my team decided to accept the challenge and a group did a sprint while others decided to do a more mid distance run. Me being me I could not pass up the opportunity to race a group made up of 20 something's and entered the mid distance race. I knew I woukd most likely be the slowest from the start but the further race went the better my chance. As we were started my prediction came true and after about 100 yds I was at least 10 feet back. Over the next 100 yards I started closing and the last 100 yards started passing everyone. As the finish got closer I was closing on the lead rabble rouser and challenger and I ended up passing him with about 10 yards left. I did not brag instead leaving this to everyone else to rag on the 24year old. I got several pats on the back while Mario my challenger was asked all evening how it felt being beaten by a man 20 years his senior. Oh it felt good. The only problem with running is use muscles I am not used to using like my calves and my knees always swell a little. Oh well this one will last a long time in my company and the muscle aches and pains was worth it.
    Categories
    Swim Workouts
  3. 11|7|14 I am out of shape LCM

    by , November 7th, 2014 at 04:03 PM (Blog)
    WARMUP
    400 fr with snorkel at 12.5M section
    • work the turns


    OUTOFSHAPE 50's
    16 x 50 fr on 2:00 with fins
    • 29's for first half slowing to 31 near the lactate end
    • breathe every 4th


    WARMDOWN
    200 easy with snorkel

    SCM meet I may attend Dec 5 - 7. I am unfortunately not in the best of swimming shape. I am however at my best aerobic condition. My hypoxic condition also sucks but that can be fixed with two weeks of specific work. I will have to pretend to have speed.

    Updated November 7th, 2014 at 06:39 PM by __steve__

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  4. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2014

    by , November 7th, 2014 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    4 X 75 1:30 1:20
    3 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 x 100 swim

    2 x 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three times through

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  5. Wed-Thurs, Nov. 5-6

    by , November 7th, 2014 at 11:54 AM (The FAF AFAP Digest)

    Wed: Drylands:


    15 minutes on ellipse
    rehab ex
    straight arm dips, 75 x 3 x 52
    good mornings, 85 x 4 x 5
    kneeling ab crunches, 130 x 3 x 12
    explosive leg press, 175 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    tricep press, 60 x 4 x 8
    1 legged bicep curl, 10 lb DBs x 3 x 15
    plate crunches, 10 x 3 x 15
    seated row, 70 x 3 x 8



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    100 single arm fly
    100 EZ

    Main Sets:

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

    I did a modified version of a set that I assigned my team on Wed night:

    3 rounds w/fins:
    4 x 25 shooters w/fins @ :40
    1 x 50 EZ @ 1:10
    4 x 50 fast dolphin kick on back, hold best average on ascending rest intervals: 1:00/1:10/1:20 (held 25-26, 24 on last one), did regular backstroke kick on 3rd round bc quads were sore
    1 x 50 EZ @ 1:20
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:30

    200 EZ

    10 x 25 breast @ 100 pace @ :40
    100 EZ

    Total: 3400


    Got a deep tissue massage afterward. My over worked quads and calves were sore.


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

    The best average 50s were painful and I probably started out too fast. But the ascending rest helped me hold the same time. I"m not sure what sets to do today at the pool ... It's hard to create novelty when you're mostly kicking ...
  6. Short course friday

    by , November 7th, 2014 at 08:21 AM (Mixing it up this year)
    The pool was short course due to laziness. It was nice and empty since the Rock n Roll marathon is tomorrow.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free went 1:27,1:27,1:27,1:26,1:24
    500 free kick NO fins in 13:25
    500 free w/snorkel maintain 6 beat kick

    Total 2500 yards
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  7. 11|6|14 LCM

    by , November 6th, 2014 at 09:23 PM (Blog)
    400 warmup/drill with fins

    50 flutter kick for time with snorkel
    • 46 flat (2 seconds off from where I was last winter/spring, but 1 second faster than last week)


    650 of drills with and without fins and snorkel

    Vertical kick
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  8. We'd & Thurs, nov 5&6, 2014

    by , November 6th, 2014 at 09:05 PM (Trying to Train Smarter, Not Just Harder)
    So sore from Tuesday!

    Wednesday was rather abbreviated, as my son-in-law was having an appendectomy & I had to go play Grandma, thus I had to get out of the pool early
    500 back/free
    300 kick
    12 x 50 pull @ :45
    5 x 200, alt IM twitch and Free
    300 breast/free
    Total 2800

    Thursday just went to the gym:

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX
    3 x 15 arm pulls 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out my thighs
    25
    reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec x 2
    set of 12 both directions - we'll just call them side stretches with weights x 2
    20 Russian Twists w/medicine ball x 2
    then repeat:

    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec x 2
    set of 12 both directions of side stretches w/weights x2
    russian Twists w/medicine ball
    Yoga stretch twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Lat Pull Down(70lb)
    Back Extension (100lb)
    Rotary Torso Twist(50lb)

    Total ~50 mins.
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  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2014

    by , November 6th, 2014 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last practice before our meet this weekend.

    SCM
    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    4 X 50 descend 1:00
    Two rounds

    1 x 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    $$$$$$$ Block Work $$$$$$$$$

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Fly drill day again

    by , November 6th, 2014 at 08:12 AM (Mixing it up this year)
    Still babying my right neck and shoulder muscles but I did want to get some fly drill in anyway.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel
    200 torque drill w/snorkel no paddles
    200 angel arm fly w/snorkel
    200 1 arm fly
    200 fly kick w/zoomers
    500 free kick NO FINS! in under 18 minutes I have gotten slow with my kick but this one was much better than normal.

    Total 2500 yards
    Categories
    Swim Workouts
  11. Mid week mediocre workout

    100 25r/25l 50 swim
    100 kick
    100 IM drill
    100 w/bouy breathe 1/5
    100 build
    8 x through
    -50 free @ 50
    -25 drill @ 30 IM order
    -25 sprint@ 40 IM order

    400 free @ 6:20
    400 IM @ 7:20
    400 free @ 6:00 faster than first one
    400 IM @ 7:00 faster than first one
    100 EZ

    16 x 50 done as
    -2 @ 50
    -1 @ 1:05
    -1 @ 50 sprint, no breather second 25 (failed)

    100 EZ

    3900

    This was my kind of workout but I didn't shine very much. Felt good but the speed just wasn't there. I blame work.
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  12. Week 110 - Wednesday

    by , November 5th, 2014 at 08:13 PM (After a long rest)
    I again slept well last night and woke ahead of alarm this morning. Despite the good night of sleep I was very sore from weights.

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

    main sets
    10x75 all swum as 25 kick, 50 free
    1x75 on 1:05
    2x75 on 1min
    3x75 on :55
    4x75 on :50
    100 easy
    16x50 on :50 swum at 200 race pace to your feet. Skip 1 if you miss your target time
    100 easy
    6x100 breastroke kick on 2mins
    3x200 free on 3mins perfect stroke working on under water off the wall for 4 black lines on bottom of the pool

    warm down
    100 easy

    i felt pretty awful on the transition set; just tired. On the race pace set I ended up failing on 13 which was one more than last week, but this was one tough day and I had to fight almost out of the gate to get on pace. This set was really tough. The rest of the workout was swum as active recovery. The under water work off the turns was good and I surprised myself with how far I went.

    I am at a company offsite meeting the rest of the week so will be swimming in Athens, TX tomorrow. Athens is a very small town in east Texas.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/06/2014

    by , November 5th, 2014 at 06:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    Two rounds

    1 X 200 kick + 100 swim

    4 x 100 2:30
    odd: easy even: 85/90%--choice

    3 X 25 sprint :45
    1 X 25 easy 1:15
    Four rounds--choice

    1 block swim--optional

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Oh my.....no fins

    by , November 5th, 2014 at 08:38 AM (Mixing it up this year)
    I only used the fins during warmup.

    500 free
    500 free kick w/zoomers
    10x50@:50 free holding 42
    200 free kick
    5x100@2:00 back held 1:40
    200 free kick
    200 free w/snorkel
    100 free kick w/snorkel

    Total 2700 yards
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    Uncategorized
  15. Workout 11/04/14: evening

    by , November 4th, 2014 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    Haven't been swimming as much as I would like (still), but things are busy these days. Still planning on at least one day at the BU scm meet next month. Enjoyed a great swim with the team tonight, inspired by RickMile's post today ...

    200 swim/200 kick/100 skull-swim/4 x 25 build (plus 100 IM drill)

    200 pull on 4:00 (did 300)
    4 x 25 on :40 build
    150 pull on 3:00 (did 200)
    6 x 25 on :45 sprint
    50 easy kick
    100 pull on 2:00 (did 150)
    8 x 25 on :50 (odds choice, evens sprint)
    4 x 50 on :50 even split
    200 loosen and out
    (Masters/Rec/2250 yds/55 min)
    ----------------------------------

    Great night with Greg, Rachel, and Carol. I look forward to group practices.

    Here is a picture I took today while driving about; fall is fading quickly here in Vermont:
    Categories
    Swim Workouts
  16. Week 110 - Tuesday

    by , November 4th, 2014 at 09:48 PM (After a long rest)
    I had another good night of sleep. Once again I worked the weights hard this morning followed by a 2100 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round increasing weight by round starting at last weeks ending weight(this was incredibly hard today).

    Swim

    10x100 on 1:30 free with snorkel
    12x50 catchup on :45
    4x100 kick on 1:45
    100 easy
    Categories
    Swim Workouts
  17. Tuesday, Nov. 4

    by , November 4th, 2014 at 06:11 PM (The FAF AFAP Digest)
    I swam an easy 2000 last Friday and did 3200 with some 100 pace work on Sunday. I took Saturday and Monday off with driving back and forth to NoVa. Just chocked it up to a few days of recovery, though I didn't feel particularly recovered after the travel and poor sleep. I hadn't swum in a rec center pool in a long time. My times were slower than usual and I think part of it was the 5 degree temperature difference. I'm now habituated to 79-80 degrees after years of swimming at rec centers ...

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    The usual 900

    Main Sets:

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

    5 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds: Broken 125s
    5 x 25 w/fins @ 100 pace @ :30 + 125 EZ
    3 x breast, 3x back with only 3 strokes

    100 EZ

    Total: 3400


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

    There is a new meet on the PV calendar. It's being pitched as a battle between the north and south of the Colonies Zones to take place on the same weekend. NE Champs will be the northern version. And a meet in Manassas at the Freedom Center (nice pool) will be the southern version. http://www.usms.org/comp/event.php?MeetID=20141212zoneS. I think I will attempt to swim this meet. Not sure what I'm going to enter though ... 50s seem risky, but I have no arm endurance for 100s ... Hoping the shoulder will continue to improve in the next 6 weeks, though it is definitely taking it's bloody time. Even if I only swim a couple events, it may be worth attending. This is the longest stretch in my masters career that I've had without a meet with my LCM meet being cancelled and not being able to attend the Sprint Classic. My motivation is already low, and if I don't swim in a meet pretty soon, it may really plummet.
    Categories
    Swim Workouts
  18. 11|4|14 SCM

    by , November 4th, 2014 at 05:32 PM (Blog)
    Sunday
    7:00 am reserves fit test, ran 1.5 miles in 10:54 a PB but have done a 10:40's in practice. Maxed out the pushups, situps, and waist measurment - scoring me a 98.3, but when I turn 50 in 17 months I am going for a 100 score. The air was cold and my allergies kicked in. My lungs screamed and when finished was left with aching teeth and a headache. That's because I went out too fast. I am still happy with what I did considering running less than 20 total miles entire year. This is proof USRPT helped my run despite that I structured it for a 400M run instead of a 2400M.

    Had to work after signing out for the weekend, so Sunday I worked 19 straight hours .

    Today
    In SCM pool without markings or lines
    3 x 50 on 1:00 free with fins
    • sighted every other stroke


    16 x 25 on 0:40 with fins
    • odds - head-up dolphin kick free / evens - fly
    • this got the aching lungs back in aqua format


    500 kick without fins
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  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/05/2014

    by , November 4th, 2014 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100 2:15
    odd: easy
    even: @ 85/90%

    1 X 200 3:30
    4 x 25 sprint :40
    1 X 150 2:45
    6 X 25 sprint :45
    1 X 100 2:00
    8 X 25 sprint :50
    1 X 100 easy --

    1 X 50/blocks

    WARM DOWN: 4 X 50 easy

    3000Y
    Categories
    Swim Workouts
  20. Election Day - Tues Nov 4th

    by , November 4th, 2014 at 10:20 AM (Trying to Train Smarter, Not Just Harder)
    Go Vote everybody!!

    So for some reason I've decided to log my actual dryland routine here - I suppose for the possible benefit of others - not sure why
    Didn't get to the pool afterward, because I had to vote before work. Also, because as the weather gets colder, I generally go down to 3 mornings a week, and then pick up Saturday around lunch, instead of 5 mornings a week like I do in the late Spring and Summer.

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX (so I am semi-horizontal or parallel to the floor, and about 12" off the floor as well & I pull myself up)
    3 x 12 arm pulls (kinda like using stretch cords, but with weights) each arm - 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Then I do this thing where I put my feet behind my head to stretch out the back of my thighs which I really enjoy & spend waaay too much time doing, followed by ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec; then repeat:
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec
    Funny little yoga stretch I saw on-line for swimmers, twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Shoulder Press (70lb)
    Back Press (100lb)
    Twisty-Turnie Waist Thingie (50lb)

    Had to leave out one of my favorite core exercises, but will do it next time, I hope
    Total ~45 mins.
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