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  1. Sat-Sun, May 28-29

    by , May 30th, 2016 at 09:40 AM (The FAF AFAP Digest)
    Sat: Swim/LCM/Solo @ Lebo

    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 50 burst + cruise kick @ 1:10
    50 EZ

    Main sets:

    16 x 50
    odds = 100 pace @ 1:00 (5 swim, 3 kick)
    evens = EZ @ 1:3-2:15
    200 EZ

    -- switched to short course
    10 x 50 DPS /paddles
    odds = free
    evens = back
    50 EZ

    Total: 2600m


    Sun: Swim/LCM/Solo @ Lebo

    Warm up:


    600 various
    4 x 25 scull + 25 free w/paddles

    Main sets:

    10 x 50 burst + cruise kick @ 1:10
    100 EZ

    10 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    8 x 50 DPS free w/paddle
    100 EZ

    Total: 2250 m



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


    Our neighborhood outdoor long course meter pool opened this weekend with adult only lap swim from 11:00-12:00. An hour isn't the much time for a workout, but probably sufficient for me right now in my de-conditioned state. The water was absolutely freezing. They didn't get the heater fixed and running until Friday night. The temperature was 72 on Sat and 77 yesterday -- at the surface. Brr! Not being used to long course, I was pretty tired after yesterday. Off to yoga this afternoon.
    Categories
    Swim Workouts
  2. Week 191 - Saturday

    by , May 28th, 2016 at 09:27 PM (After a long rest)
    I slept a lot yesterday and expected to struggle sleeping through the night but ended up sleeping for more than 10 hours last night. I even woke up groggy and sleepy. I guess my week caught up with me and I was tired. My elbow was a little better this morning but still sore.

    I had had to cut today's practice a little short because I was coaching the senior group but I still managed to get a good LCM workout in.

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

    mains sets
    16x100 on 2mins at 400 pace
    6x50 kick on 1min

    warm down
    200 easy

    the 16x100s hurt today and I started out feeling horrible. I was able to hold 1:06 through 13 and then the guy in the next lane put on fins so I ramped up my speed and we got to race. It was a lot of painful fun. I went 1:05,1:03, and 1:01. It took me a long time to catch my breath at the end of this set and despite drying myself off I sweat for a good 30 minutes after the end of practice and looked a mess. It's so weird how despite being whooped you can still push when someone in the next lane pushes and you get into a race.
    Categories
    Swim Workouts
  3. 5|27|16 SCY SCM

    SCY
    300 easy warmup
    50 AFAP from block (27 - lol)


    SCM (punishment for being slow)
    8 x 50 fr AFAP on 4:00, 32's lol (at least this is a very slow pool)
    6 x 15m on 2:00 UWDK from side dive
    10 x 15m on 1:00 UWDK / 15m bk or br

    Brushed bottom of pool again with knees, pealing off the scabs there for same reason last week.

    The SCY just didn't seem right, after searching for excuses I decided to google map measure it (32.968676, -79.997178) makes sense now. I'll bring tape next time

    25 min of weight,

    Updated May 27th, 2016 at 06:46 PM by __steve__

    Categories
    Uncategorized
  4. Week 191 - Friday

    by , May 27th, 2016 at 02:58 PM (After a long rest)
    I went to bed early last night and had a good night of sleep. I decided a few weeks ago to take the day off work today and have a long weekend. This morning I had masters and then coached my senior group. My right elbow is Really bothering me and I am going to have to do something about it. No matter how I do the exercises and PT it still hurts really bad.

    Today was scy

    warm up
    600 free with snorkel

    main sets
    4x(2x25 no breather fly on :30, 2x50 free fast on 1min, 2x100 IM on 1:30)
    16x25 kick on :30, odds dolphin, evens flutter, all done on back in streamline position with as much under water as possible
    8x125 on 1:50 as 100 free, 25 back afap

    warm down
    200 easy

    i was on just make the fly mode on the 25s, 1:08s. On the back I was coming in on :20s. The 125s I was really pushing the 100free turning around 1min and then working the back. I was whooped today.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 05/30/2016

    by , May 27th, 2016 at 12:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20

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

    6 X 50 1:20
    odd: 25 sprint/25 easy
    even: build to race finish

    $$$$ RACE PACE SET $$$$
    3 X 100 broken @ race pace 5:00
    Choice--broken :10 @ 50

    4 X 200 pull 3:20
    Descend 1-4

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Thursday May 26

    by , May 27th, 2016 at 11:57 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    streamline crunches, 2 x 50
    TRX knee ins, 10
    DB hammers, 20 x 3 x 15
    kettlball swings, 25 x 3 x 10
    DB bicep curls, 3 x 10
    power wheel roll outs w/knees on bosu, 3 x 10


    Yoga, 20 min

    Walk with dog, 2 miles


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


    I haven't set foot in the pool since getting back from Canadian Nationals. I decided to give my body a complete break for a few days. I've also been extremely unmotivated. While I have no trouble putting the meet disaster behind me, I'm feeling somewhat burned out. I've been training hard for many months, battling tendonitis and health problems. I'm a bit tired of fighting the good fight. I'm tempted to just goof off for awhile and enjoy the summer. I need to make a decision on training soon bc I had planned on swimming at a LCM meet in Texas with my team the end of July. At this point, after a lot of tapering and illness, I'm not sure I could really even be in decent shape for the meet even if I just do 50s. For me, long course 50s bear little resemblance to short course 50s ... On the other hand, we don't have a long vacation abroad this summer, so the timing is good for a meet. And I would have 7-8 weeks to train (I wouldn't rest much). Gotta decide soon ...
  7. Week 191 - Thursday

    by , May 26th, 2016 at 04:20 PM (After a long rest)
    My wife has been feeling sick on and off for a few weeks and has had breathing problems. I ended up leaving San Francisco early due to my worry about my wife's condition. I ended up getting on an early evening flight from San Jose which got me into Dallas around midnight. I was really tired but happy to be home and glad that my wife was feeling a little better. I decided I would work from the house today and swim at lunch.

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

    Main Sets
    8x100 kick on 2mins
    200 easy
    10x50 on :50 with snorkel to my feet at 1000 pace
    200 easy
    10x50 on :50 with snorkel to my feet at 500 pace

    Warm down
    200 easy

    This did not look like it was a hard workout at all but I was tired and I had to work hard to make this happen. I was holding :29/:30 on the first round of pace 50s and :28/:29 on the last round.
    Categories
    Swim Workouts
  8. SCY 5|26|16

    Yesterday
    800m run in 3:05

    weights - legs, lower back, rear deltoids

    today
    200 warmup
    10 x 50 fr on 1:00 0:20 rest
    10 x 25 fr, fast hypoxic on 1:00
    300 drill with fins
    1 x 50 fr from block 26.0 per vid
    1 x 50 fl from block 30. high


    Plan was to get a good side view video the 50 fr to send off for analysis (coach Mark). Bribed a lifeguard to film it but he didn't walk with the camera fast enough as instructed, and it was shaky. Plus, I was slow off the block and in the turn - I'll just wait for the next opportunity. After the free I set the camera down to film and did a 50 fly that hurt soooo bad after that people were asking if I was OK, LOL. My legs locked out climbing out of the pool - felt like daggers were stuck in them (weights last night + RP 50's today).

    Updated May 26th, 2016 at 04:25 PM by __steve__

    Categories
    Uncategorized
  9. Week 191 - Tuesday

    by , May 26th, 2016 at 04:11 PM (After a long rest)
    Despite putting a lot of water proof sunscreen on my back during yesterdays workout the back half of my body fried. I was very sore before I even got in the pool. Despite this it was a lot of fun swimming with Patrick again. Every time I swim with Patrick I feel like I am swimming with Royalty, its weird!!! Patrick is so well known and everyone is so nice to me when I am with him. I think I have found the best way to drop in on teams and that's to hang with Patrick. Thanks mi amigo.

    Warm up
    300 free
    4x75 IMO as kick, swim, drill on 1:15
    8x50 free on :40 descend 1-4 and 5-8
    12x25 IMO as smooth, fast, power kick on :30

    Main sets
    3x200 with snorkel on 2:45 descend 1-3 to mile pace
    400 IM on 6mins
    2x200 with snorkel on 2:45 negative split and descend 1-2 to 1000 pace
    400 IM on 6mins
    200 on 2:45 at 500 pace

    Warm down
    200 easy

    I screwed up on the last 200 and thought it should have been a 500 and as such decided to throw paddles on. I went pretty strong for 250 and realized no one else was swimming, so stopped and discovered I screwed up.

    Despite having to cut this a little short, this was a good workout and as usual I had a lot of fun. Mesa is another great pool.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 05/27/2016

    by , May 26th, 2016 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    6 X 50 kick 1:20

    4 X (3 X 50 1:15 #3 on 1:30
    Choice--Alternate moderate, build, fast

    2 X 150 cruise 2:30
    1 x 100 fast 2:00
    Four rounds--pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 05/26/2016

    by , May 25th, 2016 at 11:07 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:20
    5 on 1:15

    12 X 100 FRIM 2:00
    FRIM=sub free for fly

    1 x 50 fast
    1 X 50 easy
    2 x 50 fast
    1 x 50 easy
    3 X 50 fast
    1 x 50 easy
    4 x 50 fast
    1 X 50 easy
    5 x 50 fast
    3 X 50 easy--warm down
    All 50's choice on 1:15

    4000M
    Categories
    Swim Workouts
  12. Workout 05/24/16: evening

    by , May 24th, 2016 at 09:33 PM (Maple Syrup with a Side of Chlorine)
    I had a great time in Boston with my son on Saturday. We were able to meet up with aunt for lunch at a place where they had never eaten and I did once fifteen years ago...



    We then walked to Fenway and watched the Red Sox come away with a great win. Yesterday my father-in-law came over to help me with some foundation work on an addition we put on the house a few years ago, and then my wife and I put in our garden and finished up some odd landscaping projects.

    Made it to Masters tonight:
    200 swim/150 kick/200 pull/200 im drill
    9 x 50 on 1:10 (breathe right, breathe left, b/c by 50) plus 50
    4 x 100 descend, rest :20, :15, :10 (1:11, :10, :08, :06) plus 50
    4 x vertical kick into 50 at 80%
    6 x 75 on :10sr (kick, swim, pull) with snorkel
    200 snake swim as warm down
    (Masters/Rec/2550 yd/60 min)
    ----------------------------------------------
    Good swim with Tim, Carol, and Julie. The 100 descend was tough, and we focused on translating the vertical kick into our horizontal swim.
    Categories
    Swim Workouts
  13. 5|24|16 SCM

    Drylands yesterday:
    Plyometric parkbench hopping - 20 each (spent about 15 - 20 seconds for each rep)
    • hop on the seat platform form ground, hop on the tabletop, hop down to the seat platform on other side, hop down to ground with a fully loaded land to then jump AHAP in streamlined position


    Weights - chest, back, shoulders, arms and abs


    SCM today (outside)

    No details but did a variety of everything, drills, kicking, 8 second sprints, UW's, USRP, basically had fun in the sun and water. About 80 minutes


    Recently started swimming in briefs, bought two (tyr amazonia and a tyr fusion). Never used briefs before, had always been jammers. I feel faster wearing them for some reason.

    Greenville LCM meet, June 18 and 19
    Event
    Number
    Distance Stroke
    3 50 LCM Free
    8 100 LCM Free (50 fr SR)
    9 50 LCM Back
    16 50 LCM Breast
    22 50 LCM Fly
    23 200 LCM Free (50 fr SR)

    Updated May 24th, 2016 at 09:47 PM by __steve__

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    Uncategorized
  14. Week 191 - Monday

    by , May 23rd, 2016 at 09:45 PM (After a long rest)
    I had a busy swimming weekend swimming masters Saturday, then coaching two sessions of Senior Circuit with a level 2 meet wedged between the two sessions. Sunday was just as crazy busy with a Senior Circuit session followed by a mad dash to the airport to make my flight to Phoenix. Long story but a big champion in a very influential position in our largest customer is retiring and I wanted to spend time with him and his replacement before he departed.

    Patrick, Kurt and I had arranged to do a 90 minute workout at the Cactus Aquatic Center. Patrick reminded me to bring sunscreen which I liberally applied. As I am writing this report I am officially half lobster with the entire back of my body(head, neck, back, legs and believe it or not heels) being scarlet. It was worth it but boy am I sun sore. To say I am pasty is like calling snow tanned . In fact we have a young masters swimmer whose nickname for me is Iceland.

    The workout was a modified version of a kids workout I wrote a few weeks back and as it turned out it kicked our butts. Kurt officially did the best but we all have it a good go.

    Warm up
    400 free with snorkel
    4x75 done as kick,drill, swim on 1:10
    8x50 build on :50
    8x25 done as open,close,easy,fast on :30

    main sets
    1x100 free on 1:05
    1x100 free easy on 1:20
    2x100 free on 1:05
    1x100 free easy on 1:30
    3x100 free on 1:05
    1x100 free easy on 1:40
    4x100 free on 1:05
    1x100 free easy on 1:50
    5x100 free on 1:05
    1x100 free easy on 2mins
    6x100 free on 1:05

    2x(200 working distance per stroke, 100 fast, 200 working distance per stroke) with 30 seconds rest after each 500

    warm down
    100 easy

    The 100s on 1:05 were tough and I ended up struggling on the round of 5 and skipped #3 before finishing 4 and 5. I then put paddles on for the last 6x100s and made them. There was some confusion on the 500s but we got it figured out.

    I so wish I could train with Patrick and Kurt regularly. I know i would benefit from swimming with them. I am going to join Patrick tomorrow morning for another workout before flying to San Jose. Patrick and I will both be in the bay on Thursday and schedules permitting we will get to swim together for a third time this week.

    I have an awesome team in Rockwall but I think one of the things I miss the most from college is the training with with people who are better than me and can push me every time I get in the pool. I am very fortunate that I have more opportunities to swim with really fast masters swimmers due to both my team and my travel.
    Categories
    Swim Workouts
  15. Monday 5-23-16

    Felt much better today. My only complaint was the pool temp was around 84.

    400 with snorkel and buoy
    4 x 100 IM drill
    4 x 50 build

    2 round of
    200 cruise @ 3:30
    2 x 200 @ 3:00 strong
    100 ez @ 2:00
    200 fast @ 3:00 broken at 100 for 5
    100 ez @ 2:00

    10 x 50 @ 60 choice
    -odds cruise
    -evens build

    200 w/d

    3700
    Categories
    Uncategorized
  16. CN -- Let it go!

    by , May 23rd, 2016 at 10:59 AM (The FAF AFAP Digest)
    This was not the meet of my dreams (said in dramatic understatement). Before leaving, I had some GI issues from the antibiotics that I was on for the sinus infection. But I felt fine during the drive up to Toronto. Unfortunately, then I was the unlucky recipient of Lil Fort's stomach virus Friday night. It seems to be going around here. So I was not exactly my usual self. CN ended up being basically a one day meet.


    100 breast, 1:24.3, 1st

    All was well the first 50m, out in 38.7. But I was tired at the start of the second 50, so knew I was in trouble. Unlike my 100 breast at USMS nationals, I had a spectacular collapse, coming back in :45. Stroke fell apart, and I felt like I was going backwards the last 25. Considering that I swam a 1:22.0 last November on 3 days rest, this is pretty darn awful and close to a personal worst. As a result of this, I scratched the 100 IM. I just did not have the energy to get through that event, which I think is much harder than the 100 breast. I did consider leaving the meet at this point, but I was already there and didn't want to be a baby.


    50 free, 28.3, 1st

    This is a solid time considering. I actually thought I'd be at least .5 slower. It just lacked punch. And I can't say I was mentally all there. For 50s, you have to be ready to rip.


    50 breast, 37.6, 1st, NR

    I did not feel well on Sunday am, but I decided to just swim this event and then leave. (I had zero desire to swim the 100 back.) From the video that Mark took, I had a good start and good first 25 until I misjudged the turn (big glide into fina wall). Then I had another major fade the second 25. The time is well off my PR but fast enough to get under the national record of 38.3. So that was a silver lining from the meet.


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


    I watched Mark swim a great 50 breast (all his event swere awesome!) and then felt awfully sick to my stomach. I had to rest awhile before I could leave. And it was a long (7.5 hour) drive home with traffic at a standstill on Queen Elizabeth Way.

    So a big waste of a taper and all that 100 training ... But so goes life sometimes. Onward and forward! I slept for 11 hours last night and still feel exhausted. I am going to avoid the pool for a couple days. I think I've inflicted enough torture on the poor body for while.

    Updated May 24th, 2016 at 11:43 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  17. 5|22|16 SCM water was green

    Pool became green overnight and felt slimy. Was slightly disgusted, but I pushed through it and swam


    10 x 25 on 1:00 fr easy sprint

    20 x 30 on 1:00 as 15 fast fr / 15 br or bk

    15 x 15 fr on 2:00 AFAP

    15 x 15 UWDK on 1:00


    Goal was to see a 7 on my watch at 15m point. Kept seeing 8's. Then I decided to try large dolphin kicks on the 14th one, and bingo - high 7's. So I practiced some large dolphin kicks.
    Categories
    Uncategorized
  18. Week 190 - Saturday

    by , May 21st, 2016 at 09:52 PM (After a long rest)
    Last night I was coaching at the Senior Circuit meet in Rockwall and got to bed quite late by my normal standards. My kids did great for an in season meet and many of the younger kids did best times which is great.

    Going into to today I knew I was going to have a very long day with practice from 6:30-7:30, session 2 of Senior Circuit, my daughters level 2 meet and then session 3 of Senior Circuit. Luckily I slept well last night and woke feeling pretty good. My right elbow still hurts and seems worse first thing in the morning for some reason.

    Todays workout out was much tougher than it looks

    Warm up
    800 free with snorkel

    Main sets
    8x50 build on :55
    5x100 free on 1:30
    4x100 free on 1:25
    3x100 free on 1:20
    2x100 free on 1:15
    1x100 free on 1:10
    200 easy
    4x50 kick on 1min
    8x25 with turn afap on :40

    Warm down
    200 easy

    I was holding 1:11s throughout the descending 100s set and managed to make all the times by dropping a 1:09 on the last 100. These should not have hurt as bad as they did but they did.
    Categories
    Swim Workouts
  19. 5|21|16 SCM

    Warmed up shoulders with bands. Turned out to be more like a workout as I was waiting for a dozen or so non-swimmer kids and adults to leave the fitness center pool They weren't supposed to be there in the first place. I questioned the management and apparently their guardians slipped them in the pool without proper protocol. Anyhow, some of the adults weren't even members, the pool was useless, as if it was being rented out or something. It took management 10 minutes to get courage to go down there and tell them, and when they did only half of them took off, the others just took their time. By now my shoulders were already fatigued from warming up with bands for 20 minutes. Just decided to swim anyway, although kids were all positioned in the one available area with markings. It all worked out and they finally took off, and who knows, perhaps I encouraged at least one of them to start swimming some day.

    SCM
    30 x 50 fr on 1:00 very easy and slow with snorkel for feel

    500 drill with fins

    10 x 50 on 2:00 with fins as 25 fly / 25 bk

    10 x 50 on 2:00 as 25 UWK / 25 easy br or bk

    10 x 30 on 1:00 as 15m fr fast / 15 whatever ez

    500 easy drill with fins



    Did drylands before swim - worked out on legs, lower back and abs




    Just finished working in yard, which did me in. I'm lying belly down blogging. My weed eater is designed for short armed people therefore my bicep tendons are aching. My lawn mower is the self propelled type without a motor and I just tightened the blade assemply so it has extra friction. pooped

    Updated May 22nd, 2016 at 06:01 AM by __steve__

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  20. Tired and paid the piper

    A long work week along with the lack of sleep and food has taken its toll on me. I loved the workout this morning but my body said "Thanks for playing". I might need to try this one when I feel better.

    10 min choice
    -I did 300 w/snorkel and bouy, 300 bk/br by 25

    10 min of vertical kicking with arms in various positions per coach
    -45 sec on 15 sec off
    -5 flutter, 5 dolphin

    6 rounds of (4x25+100)
    -25's fast stroke choice @ 40
    -100's hold free 200 pace and end with a flip @ 1:40

    4 rounds of (4x25+2x75) all free
    -25's sprint @ 40,35,30,25
    -75's fast for 60 yards then cruise 15 @ 1:40,1:35

    200 w/d

    3000
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