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  1. Wed-Thur, Sept 17-18

    by , September 18th, 2014 at 06:37 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    Tried to do a 100 of fast stuff. It wasn't happening, so shifted to recovery mode. 50 EZ

    3 rounds w/fins:
    4 x 100 cruise backstroke kick @ 1:30
    4 x 25 chest press fly @:10 rest
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:00

    Total: 3000

    My quads were just burning when I hopped in. I think kick isolation HIT work takes a real toll on the legs. And I haven't really been doing pure recovery workouts regularly.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    4 x 25 burst SDK + cruise
    100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 14s
    250 EZ

    4 x (broken 100 AFAP kick w/fins + 250 EZ)
    -- 25s on :30
    R1 = dolphin kick w/board (:42)
    R2 = flutter kick w/board (41 high)
    R3 = breast (:51)
    R4 = backstroke kick (41)

    Total: 3200

    I was stuck in a shallower lane today as there were a bunch of college swimmers doing workouts in the deep end. So I didn't do much underwater work. Need to do all my rehab exercise tonight. I've missed a couple days being busy. And this is not the time to shirk!
    Swim Workouts
  2. 9|18|14 SCY

    by , September 18th, 2014 at 05:07 PM (Blog)
    10 x 50 on 0:50

    10 x 50 flutter kick (board and snorkel), rest 0:20 for each
    • time was 12:36, about 58's for each

    20 x 25 on 0:45 one arm drill with a bilateral breathing pattern, static hand at thigh

    The drill highlighted balance, position, and breathing areas that need tweaking, as well as flexibility and joint limitations. It also forces good powerfull stroke and kick. This is an excellent corrective and developmental drill for me to do.
  3. Workout 09/18/14: morning

    by , September 18th, 2014 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    We picked up our exchange student for the year, adding a son from China to our extended family. Johnson (an American name that he was given in grade school) is in Preston's class and headed off to school for the first time today.

    I was able to get in a very short swim before heading to the college for Chapel.

    200 Fr/200 Bk/200 IM drill

    50 kick/100 swim/150 pull/200 IM
    3 x 100 on 1:30
    50 kick/100 swim/150 pull/200 IM

    50 easy and out
    (Solo/Rec/1950 yds/35 min)

    Updated September 18th, 2014 at 02:33 PM by rxleakem

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-09/19/2013

    by , September 18th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 X 50 kick 1:05

    15 X 50 --choice-- 1:00
    Every third fast

    10 X 200 pull 3:00
    1-5: descend
    6-10: negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Week 103 - Thursday

    by , September 18th, 2014 at 08:46 AM (After a long rest)
    Yesterday was a very mentally tiring day. We have been in discussions with a company about partnering around a new product we are bringing to market and discussions broke down yesterday. Quite frustrating on lots of levels. Anyhow my frustrations resurfaced at 1:30am and I was unable to get much sleep before I had to get up for swimming. Surprisingly I did not feel bad in the pool after I got warmed up. I have noticed I am not really loosening up again until I get into the main set. Once I got going I enjoyed today's workout.

    Warm up
    400 free with snorkel
    6x50 on :45

    main sets
    8x50 build on :50
    20x50 on :50 at 500 race pace(target time 29 flat)
    400 perfect stroke free
    8x100 IM on 1:40
    10x50 kick on 1min

    warm down
    200 easy

    total 4000scy

    i felt stiff on the transition build set and was going 31-32s. On the 20x50 @ 500 race pace I held 29s on the first 5 but these were by no means easy. Then after 5 I hit a groove and I started going 28s and then on the last 3 I went 27s. I was very happy with this set. I know this was not a USRPT set because I did not fail at all and there was a fixed number of 50s but I think this sort of set is what I need. I really do see merit in these sets and will be speaking with Tom about doing more race pace work. I believe rush all suggests 20 seconds rest between 50s which seems to work for my 500 pace work but I am not sure if it works for my 200 pace. Trying to hold 26-27s for upwards of 20x50s is really hard but I think that's the point. I swam the IMs nice and smooth and was coming in around 1:10s. Despite a little discomfort in my right knee my breast is actually feeling pretty good. The kick I was holding 42-43s.

    Its my my daughters birthday tomorrow so I have to cut practice short so I can have breakfast with her and my son. They want me to pick up donuts on the way back from the pool. Since I got back in the pool I have avoided sugary foods so will likely pickup their donuts and stick to my fruit, yogurt and a bagel breakfast. Hard to believe my youngest is now 11.

    Updated September 18th, 2014 at 08:55 AM by StewartACarroll

    Swim Workouts
  6. Easy day today

    by , September 18th, 2014 at 07:33 AM (Mixing it up this year)
    Everything is getting me stressed today. I just needed an easy day.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick
    500 breast kick
    12x25@:45 free burst and cruise
    200 free EZ

    Total 2500 yards
    Swim Workouts
  7. 9|17|14 insomnia SCY

    by , September 17th, 2014 at 09:11 PM (Blog)
    Didn't sleep well so I did an easy 5 am swim

  8. Sarasota Y Sharks Masters 5:30 AM Workout-09/18/2013

    by , September 17th, 2014 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 KICK 2:15 2:15
    Descend kicks 1-3
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50-descend 1-4- 1:00
    8 X 25-fast- :40 #8 on 1:20
    Two rounds, choice.

    14 X 100 2:00
    #3-6-9-12 are fast--all choice
    #13&14 are swim down

    Swim Workouts
  9. Week 103 - Wednesday

    by , September 17th, 2014 at 08:41 AM (After a long rest)
    I have continued to take my Allegra at night and have thus far slept through the night. I woke this morning after a good nights sleep feeling pretty good. Today's workout was really tough and my daughter nailed the workout. I had assumed she was winding me up!

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

    Main sets
    5x200 free with snorkel and cardio cap on 2:20
    4x200 back on 2:40
    3x200 IM on 3 mins
    2x200 fly on 3mins
    1x200 breast on 3mins
    100 easy
    10x50 kick on :55
    400 IM

    warm down
    100 easy

    total 4800scy

    when Tom said we were doing 5,4,3,2,1 I assumed it was our normal test set but no it was this cardio set. I was hurting by the end. On the 200s free I was holding 2:10s. The back I was holding 2:20s, and the IMs 2:25s. I tried doing the entire 200s fly but could not get my arms over(I was beat). I ended up doing 100fly on each and then 100 one arm fly drill on the second 100. I have a lot of work to do to be able to do a 200fly at a meet. The 200 breast I felt good and went 2:50. The kick I held 42-43s. The 400IM I went 4:56. The fly was again the hardest part of this and from there in I felt better and better.

    I am am hoping to lift tonight.
    Swim Workouts
  10. I hate dealing with a place that over books its lanes

    by , September 17th, 2014 at 07:32 AM (Mixing it up this year)
    I move out of the lap lanes because of slow swimmers (manatees and floating logs) and moved to an extra lane that masters had. Midway thru my set I get moved out of that lane in favor of a bunch of kids from a team who only come once a week. Why can't they come on a Tuesday or Thursday when there is plenty of lane space!

    Thanksfully Walt lets me swim in with Masters, but there are days I don't want to work that hard. Luckly today was not one of them but the next two days are. Meet this weekend.

    500 free
    500 free kick w/zoomers
    4x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:29, 1:28l, 1:26
    got pulled out here and had to swim with masters
    6x25@30 free
    300 free w/paddles & bouy
    2x150@2:30 free w/paddles & bouy
    3x100@1:30 free w/paddles & bouy
    6x50@:50 free w/paddles & bouy
    12x25@:30 free
    200 free w/snorkle
    200 free kick w/zoomers

    Total 3450 yards
    Swim Workouts
  11. Week 103 - Tuesday

    by , September 16th, 2014 at 09:39 PM (After a long rest)
    A couple of weeks ago my mother had surgery on her foot and unfortunately during her recovery she got an infection. She ended up back in hospital and is not feeling very well. I was unable to speak with her this past weekend and I have been thinking about her a lot. I know she reads my flog most days and I hope she knows I am thinking about her.

    Todays workout was tough.

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

    Main sets
    4x(4x50 on :45,:40,:35,:30 through the round)
    6x100 with snorkel and cardio cap on 1:10
    6x(4x25 on :30 at 200 pace, back, fly, free by round 100 kick on 2mins fast)

    Warm down
    12x50 perfect stroke on :50
    100 easy

    Total 4000scy

    I held 29s throughout the 16x50 set and this was tough especially as my transition set. I was holding 1:04 and 1:05s on the aerobic 100 set and felt comfortably uncomfortable. The race pace set I was holding 16s on the back, 15s on the fly and 13-14s on the free. On the kick set I held 1:25s.

    This evening I had a massage and as I write this I am feeling like jello; good kind of feeling this time. My daughter was trying to wind me up about tomorrow's practice and from the sounds of things it's going to be a another tough workout.
    Swim Workouts
  12. 9|16|14 SCY - 45 min

    by , September 16th, 2014 at 07:10 PM (Blog)
    6 x 25 fr on 0:40
    • 16's

    29 x 13.5 yds of fr on 0:30, missed 3 of 32
    • 6's were the goal but most were 7's
    • still slower than 50 RP

    12 x 13.5 yds form fr on 0:30
    • 7-8's

    20 x 13.5 yds of FK on 0:30
    • 8's
  13. Sunday-Tuesday, Sept. 14-16

    by , September 16th, 2014 at 03:35 PM (The FAF AFAP Digest)
    Catching up on blogging ...

    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    6 x (25 AFAP + 25 EZ) @ 2:30
    -- 3 backstroke kick (13 high-14 flat)
    -- 3 back shooters (13 flats)
    100 EZ

    8 x 50 dolphin kick w/board & fins
    odds = fast @ 1:00 (25s)
    evens = EZ @ 1:30
    100 EZ

    5 x 200 backstroke kick w/fins, cruiser pace
    100 EZ

    Total: 3100

    -- I was feeling somewhat under the weather for this workout, and didn't do too much. My allergies are pretty bad in September with all the ragweed and crap.


    Monday Drylands:

    Spent an hour in the gym. Forgot to bring my iPhone to write the exercises down in.


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

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

    4 x (25 AFAP kick w/fins + 75 EZ) @ 2:30
    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = backstroke kick @ :45 (16 flats)
    R2 = backstroke kick @ :45 (16 flats)
    R3 = breast w/fins @ :40 (14s) yay! didn't hurt my shoulders
    R4 = dolphin kick w/fins @ :40 (11s)

    8 x 75 backstroke kick w/fins @200 pace @1:15
    100 EZ

    Total: 4000


    Had another set of PRP injections this morning before swimming. They don't feel as sore as last time. Poor Rushall would be horrified at how I bastardized USRPT today!

    Off to Lil Forts cross country race. She is undefeated this season so far. And, good news, Mr. Fort got into Boston. Because he ages up this year, he had a 10:00 cushion, which is pretty huge.
  14. Sarasota Y Sharks Masters 5:30 AM Workout-09/17/2013

    by , September 16th, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15--2nd 50 fast--

    3 X 100 IM 1:45
    1 X 100 stroke 2:00
    Three rounds.
    Stroke is choice/no free or IM

    1 X 300 4:30
    1 X 150 2:15
    Three rounds.
    300's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Fly drill day for me

    by , September 16th, 2014 at 07:30 AM (Mixing it up this year)
    Just felt in the mood for drills.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free descend w/paddles & bouy went 1:24, 1:23, 1:21, 1:21, 1:19
    200 torque drill w/snorkle, paddles & bouy
    200 fly scull drill w/snorkle & zoomers
    200 1 arm fly alternate rt/lt by 50 w/zoomers
    8x25@:45 shooters w/zoomers
    200 fly kick w/zoomers on back
    8x25@:45 free burst & cruise this felt good

    Total 2700 yards
    Swim Workouts
  16. Week 103 - Monday

    by , September 15th, 2014 at 03:58 PM (After a long rest)
    The weather this weekend was awesome and I spent a lot of time outdoors finishing an outdoor project I have been working on since the spring(with a heiatus over the summer because it was too hot). Long story short I am working on a gabion basket wall along the back of my property near the creek. I picked up another couple eof tonnes of rock and moved this and then back filled with top soil and finally added sprinklers along the top side of the wall where we plan on planting shrubs(green wall). It looks great but was back breaking!

    I slept like a baby last night and woke up feeling pretty good. Todays workout was a version of our every other week test set of 300's and I am pretty pooped as I write this:

    Main set
    400free with snorkel
    6x50 catchup on :45

    Main sets
    5 x(2x300 pull on 4mins, 50 afap on 1min)
    100 easy
    10x75 on 1:20 swum as 50 kick 25 drill

    Warm down
    100 easy

    Total 4900scy

    I started out holding 3:05 and dropped to 3:03s on the last 4x300's. My arms were burning pretty bad. On the afap 50's I started out at 26 high and on the last round went 25 flat. Unlike last week where I was hurting before I got in the pool from weights, today I worked this set hard and was hurting from work in the pool. I am heading back to the pool tonight to lift.

    I did my 3rd yoga class on Saturday and I am really enjoying it. Its much harder than I thought it would be but the flexibility exercises and core strength exercises are awesome. I am definitely going to keep this up.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-09/16/2013

    by , September 15th, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds.
    Descend both IM's 1-3 by round

    1 X 200 free 3:00 3:00 3:00
    4 x 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Felt like a sluggard today

    by , September 15th, 2014 at 07:31 AM (Mixing it up this year)
    I just didn't have the speed I normally do on a monday. I was working on trying to get my trigger points worked out yesterday so alot of my muscles were sore like a deep tissue massage would feel like a day after.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles & bouy holding 2:46's
    500 free kick w/zoomers mod to fast
    5x100@2:00 free w/snorkle focus on the catch
    8x25@:45 burst and cruise free this actually felt good

    Total 3200 yards
    Swim Workouts
  19. Q: How to prepare for an international event

    by , September 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: What should I tell my swimmers who are preparing for an international meet?
    Eliminating surprises when swimming in any event, especially international competition, can help alleviate stress and increase your chances of having a successful meet. Preparation should begin as soon as there is interest in a particular event, not after you arrive at the meet.

    1. Don't assume everyone speaks English. Learn basic questions and answers in the language of the country you're visiting.
    2. Familiarize yourself with the venue and potential weather conditions prior to arrival. This will help you pack accordingly.
    3. Make a written list of everything you'll need to pack. Plan and pack for worst-case scenarios. You should have more than one swimsuit and pair of goggles. Replacements of these items may not be available at the meet. Clear and tinted goggles should be packed for varying conditions.
    4. Plan your transportation from your lodgings to the venue. If you're using your own vehicle, know your parking options, the cost, and the distance to the venue.
    5. If you're traveling to a different time zone, try to arrive at the event early enough to adapt to the change.
    6. Visit the venue before the meet starts and find the toilets, lockers, and showers.
    7. Locate a drinkable water source. If none is provided, know you'll need to bring your own. If you'll need to eat at the venue, know what your options are and, if necessary, bring your own food.
    8. Find a spot where you will be sitting during the meet. If no comfortable seating is provided, bring your own--portable chairs are inexpensive and easy to transport.
    9. If the event is being held outdoors, find shade and protection from the elements.
    10. Have a plan for your warm-up. If you'll be competing in more than one pool, schedule your warm-ups to familiarize yourself with all pools. Note the temperature of each pool, the walls, flags, turns, starting blocks, markings on the pool bottom, water clarity and variations of pool depth. Practice every aspect of the events you are swimming in each of the pools. Starts, both dives off the blocks and backstroke, should only be practiced in designated start lanes. If the blocks are different from what you are accustomed to, ask a USMS On-Deck Coach (if available) for help. In most cases, start lanes are only open during warm-up periods in the competition pools.
    11. Study the timeline for your events. If the meet organizers don't provide one, calculate your own with the heat sheet or psych sheet. This can be tricky, so allow yourself a comfortable margin to get to the pool and your events early. No one is going to wait for you. Know how much warm-up you need. Often the warm-up pools are crowded and you'll need more time than usual to swim or kick the same amount of yardage. Generally, swim gear such as snorkels, hand paddles, and pull buoys are not allowed during warm-up.
    12. Pay attention to the progress of the day's events leading up to your swim. Many international meets require you to report to a marshaling area several heats before you're scheduled to swim. If you were issued credentials at registration, bring them with you. Also, bring your goggles, a towel, and a drink. Use the toilet before you report, as there's no telling how long you'll be waiting. If you need to leave the marshaling area, ask the marshaling personnel. A smile goes a long way when asking for help.
    13. Well before you get to the block, listen to the starters' instructions and translate if necessary. Know the procedure for when and where to exit the pool after your event. Ask a coach or teammate to record your finish time, as it may be difficult for you to see the scoreboard from the water at the end of your swim.
    14. Event results may be online or posted in a designated area. Often, results are not available for an hour or longer after the event is completed. Each event has a limited period during which a protest may be filed. If you were disqualified from an event and want to file a protest, immediately seek out the meet referee, a meet official, or a USMS coach (if available), and ask what procedure to follow.

    Swimming at international meets can be a very rewarding experience if you're prepared to accept that not every meet is run like a USMS National Championship. Maintain a positive outlook and make the best of every challenge you face. Remember, in most cases, the conditions are the same for all competitors—it's your preparation and attitude that may differentiate you from your competition.
  20. 9|13|14 drylands

    by , September 14th, 2014 at 09:53 PM (Blog)
    Step-ups to 15" platform with dumbells

    • 6 sets working up to 70lb DB's

    Shoulder raises with DB's

    Leg extensions/leg curls/calf raises

    USRP run

    14 x 100m on 0:40 (5.3 min/mi pace with 0:20 rest)

    • skipped #5 and #11

    For running the USRPT thus far has worked with minimal running for me. Like with just < 2 miles a week I have been able accomplish a 1.5 mile run test faster than a few years back when I was running much more.

    Won't be swimming much for a while till my ears heal. Also changing the clutch on my car, which is tying up much of my spare time